Skip to content
Wellness Blog
4 Healthy Self-Care Tips: How to Treat Yourself the Right Way
Have you ever noticed that so many of the “treats” or “indulgences” people give themselves are not actually rewards at all? For me, a treat, reward, or a self-care practice needs to be something that actually gives back to my body—something that truly nourishes me and makes me feel better, not worse. Unfortunately, for many Americans, a treat involves something that’s health-depleting: a cookie, a piece of cake, a fast-food meal, or ultra-processed junk food that’s devoid of nutrients. It’s strange that we’d ever label things that are so damaging to our bodies as “treats.” I understand this trap—years ago I would eat unhealthy foods, too, like cake on birthdays and buttered popcorn at the movies. After all, these foods are designed to be addictive, and they contribute to poorer health, both physically and mentally, making it difficult to free yourself from the cycle. But I’ve found that breaking those chains allowed me to find a new addiction: to feeling healthy, strong, and supported by the things I reward myself with. Here, I’ll outline some of my favorite ways to treat myself. You can try them too, without stressing your body, brain health, or bank account. 5 Self-Care Tips: How to Treat Yourself the Right Way When you want to treat yourself—without succumbing to the many unhealthy treats available out there—you have so many great options. Here are 4 of my favorites: 1. Prioritize Self-Care Time I’m a go-getter who loves to be productive, and I also adore spending time with my loved ones, so I’ll admit that having dedicated “me time” used to make me a little bit anxious. But today, I couldn’t imagine life without it. We women are so used to doing it all that we can put our own well-being on the back burner. However, I’ve learned that it’s crucial to carve out time in the day simply to give back to ourselves. The good news is, there are so many ways you can achieve this. Maybe you have a hobby that really lights you up, like painting or gardening. Or maybe you find joy in gently moving your body, like with stretching, yoga, or tai chi. Perhaps a journaling session or a hot bath soothes your soul. If you’re like me, you’ll find that you can enjoy many different self-care practices, and you’ll want to mix and match them depending on your mood and what you need in the moment. The bottom line is that you must take some time for yourself, so make it a non-negotiable. Schedule it in your calendar if you need to. Whether you want to unwind, process your emotions, reflect on your life’s purpose and goals, or de-stress, there’s an activity that will help you. Just one word of warning: Make sure to spend this time doing something that truly fills your cup. Some activities may seem relaxing, like scrolling on social media, but they’re actually overstimulating and can lead to you feeling worse, not better. Go screen-free during your self-care time for the best results. 2. Take a Spa Day Whether you’re alone or with a loved one, having a spa day is such a fun way to indulge in self-care. Plus, you’ll feel better—and maybe even look better—when you’re done. If you want to splurge on a spa visit, you could try a facial, massage, or body treatment. Some destination spas, like those located in resorts, will offer extra perks with your service, like access to their gym, sauna (see #3 below), or swimming pool, so that you can extend your relaxation time. Others offer discounts on package deals, if you’d like to bring a friend or arrange multiple services for yourself. If you’re on a budget, no problem—you can easily create your own spa day at home. Set the stage with some relaxing music and a 5-minute deep-breathing or meditation session. Hydrate yourself with cucumber and lemon infused water, or sip on a mug of chamomile or lavender tea, which are both known for their relaxation properties. Run a warm bath to soak in, adding extras like essential oils, bath salts, flower petals, or bubble bath. For extra pampering, you can apply a face mask, treat yourself to a do-it-yourself manicure and pedicure, perform a self-massage—or all the above. 3. De-stress with a Sauna Session Saunas have been used therapeutically for thousands of years, and they remain popular today as places to relax and rejuvenate. If you’re spending some time at a spa, you can likely enjoy access to their facilities, like a sauna, stream room, or whirlpool tubs. Or you may be able to use a sauna at your local gym. Today, companies even sell portable options for home use at fairly affordable prices. However you get your sauna fix, I highly recommend giving it a try. One scientific review¹ of 40 clinical studies analyzed the benefits of saunas and found that both Finnish-style and infrared saunas² may offer numerous positive effects, such as: Reduced overall mortality Reduced incidence of cardiovascular events and dementia Help with rheumatic diseases such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis, as well as chronic fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis Improvements in exercise performance for athletes, skin moisture barrier properties, and quality of life While all these benefits are wonderful, I also love to use the sauna as a place to simply sit alone in quiet. We all need time away from the busy demands of everyday life, from screens and technology, and sometimes even from other people! The sauna is a great place to recharge in solitude and silence. 4. Indulge in Healthy Treats We know that ultra-processed foods contribute to lethargy and fatigue, obesity, mental health issues, inflammation, diabetes, deteriorated brain function, and many more negative health effects. The best thing you can do to truly celebrate and reward yourself is to take these off your shopping list—forever. As I mentioned above, when I think “treat,” I think of something that’s going to nourish my well-being, not detract from it. Fortunately, when you remove the refined sugars from your diet, you’ll find that even a simple piece of fruit works to satisfy your sweet tooth. You can also enjoy a treat that offers health benefits by indulging in a piece of extra-dark chocolate—just stick to a ½-ounce serving and choose a variety that’s organic and sugar-free. I understand that sometimes you’ll want to reward yourself with something more decadent. And, with the right ingredients on hand, that’s totally doable. I’ve spent years crafting many delicious recipes for treats that taste amazing—without all the sugar and additives that ultra-processed “treats” contain. If you crave something sweet and creamy, try a dessert smoothie, Avocado Cacao Pudding, or Amazing Avocado Gelato (which is also a big hit with kids). For delicious desserts, I love making “Sugar-LESS” Cookies, Fabulous Fruit Fondue, Nutty Butter Cups, Chocolate Coconut “Ice Cream,” and Strawberry Cupcakes. Top them off with Coconut Milk Whipped Cream or Frosting, if desired. All of the above, and many more, indulgent and nutritious treats can be found in my dessert recipes, with more options in The Omni Diet and The Brain Warrior’s Way Cookbook. Treat Yourself—You’re Worth It Life simply isn’t as sweet when you don’t take those crucial moments in a day or week to refresh, recharge, and reward yourself. Carving out some time for your own renewal might feel like a luxury you can’t afford, but when you push yourself toward burnout, it’s impossible to function at your best—for yourself and for everyone who depends on you. That’s just one reason why it’s a must to treat yourself to healthy rewards on a regular basis. They’re the gifts that keep on giving, and you deserve them! References: Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 1857413. Laukkanen, J. A., & Laukkanen, T. (2018). The effects of sauna bathing on cardiovascular and other health outcomes: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. doi:10.1016/j.mayocp.2018.04.008
Learn more
Boost Your Mood: The Amazing Benefits of Eating More Fruits & Veggies!
Here’s one that you probably never heard before: Eating fruits and vegetables, can make you happier, according to research.¹ Scientists from Dartmouth College and the University of Warwick analyzed the eating habits and mental health of more than 80,000 people. The study found that psychological well-being rose with the number of daily servings of fruits and veggies the participants ate.² The researchers reported that measures of well-being—including life satisfaction and happiness—peaked at 7 to 8 servings. Yet the average American eats just 3 servings daily, missing out on both a source of joy and the amazing cornucopia of health benefits these foods offer. Packed with phytonutrients, enzymes, minerals and vitamins, fruits and veggies fight the damaging process that can lead to ill-health. 5 Top Foods for a Happy Mood The antioxidants in these nutritional powerhouses—especially colorful fruits and vegetables—also help protect the brain from oxidative stress and free radical damage, helping to keep your brain sharp and ward off cognitive problems. Here’s a look at some of the best brain-boosting plant foods that can help make you happy: 1. Berries These succulent nibbles help stave off memory loss and other mental challenges in older women, Harvard researchers reported using data from the long-running Nurses’ Health Study.³ Among 16,000 women ages 70 and older, those who ate the most berries had the slowest rate of memory decline. Earlier research also suggests that blueberries may help reduce the risk for memory loss. 2. Avocados Food scientists also report that the popular guacamole ingredient may be almost as beneficial as blueberries for enhancing brain health. Known in the Amen household as “God’s butter,” the creamy green fruit can improve blood flow following a meal. 3. Pumpkin seeds It has been shown that pumpkin seed oil can improve mood—and reduce hot flashes—in menopausal women, compared to a control group of women who were given wheat germ oil. 4. Red fruits Red fruits are rich in potent antioxidants including lycopene and beta-carotene, both of which help eliminate health-damaging free radicals. Finnish scientists also report that men with the highest level of lycopene in their blood had the lowest risk of brain circulatory problems. High circulating levels of this brain-healthy nutrient were linked to 55-59% less risk for a brain circulation problem. 5. Nuts A study published in the New England Journal of Medicine found that eating nuts, along with a diet high in fish, fruits, vegetables, beans and extra virgin olive oil, trimmed risk for brain circulatory problems by an astonishing 46 percent, compared to eating a low-fat diet.⁴ In the study, participants ate a one-ounce portion of mixed nuts (walnuts, almonds, and hazelnuts) daily. The biggest complaint we get is not knowing how to incorporate enough fruits and vegetables into your daily diet. I know how easy it can be to get in a routine and suddenly you’re eating the same things, the same way. It can be very monotonous. That’s why we created the Brain Warrior’s Way Cookbook to give you all my recipes that help us keep a brain-healthy diet, without getting bored! Research: The University of Warwick. 7-a-day for happiness and mental health. University of Warwick. https://warwick.ac.uk/newsandevents/pressreleases/7-a-day_for_happiness/ Blanchflower, D. G., & Oswald, A. J. (2012). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785-801. https://doi.org/10.1007/s11205-012-0173-y Jaslow, R. (2012, April 26). Eating blueberries and strawberries staves off memory decline, study suggests. CBS News. https://www.cbsnews.com/news/eating-blueberries-and-strawberries-staves-off-memory-decline-study-suggests/ Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290
Learn more
Filling Your Cup: Tips for Mental & Spiritual Self-Care
Too many women today know what it’s like to feel totally depleted—overcommitted, overworked, and overstressed. In our 24/7 modern world, it’s more important than ever to take a step back and recharge ourselves. And that starts with asking ourselves: What sustains me? What rejuvenates me? What practices contribute to, rather than detract from, my mental, emotional, and physical health? If you’ve read my book The Relentless Courage of a Scared Child: How Persistence, Grit, and Faith Created a Reluctant Healer, you know that my upbringing was far from peaceful. In fact, my chaotic background led me to a lot of health issues, from depression to thyroid cancer. Fortunately, I was able to take control of my own life and well-being, but only because I made the decision to start restoring myself, one healthy choice at a time. I want to share with you, after decades of my own journey to healthier living, some of the methods I use to take care of myself—the most important ways I fill my cup every day. Then I’ll offer some ideas for how you can develop more nourishment in your own life. What Fills My Cup: 4 Must-Haves for Better Health 1. Faith In 2018, a nationwide study¹ determined that people who had a religious affiliation lived an average of 4 more years than those who didn’t. Researchers theorized that several aspects of religion might influence this outcome. For example, religion may promote healthier lifestyle choices (such as not drinking alcohol) and more social activity (through church services or volunteering). Then there are religious-affiliated stress-reducers, like gratitude, prayer, and meditation—all of which I personally find a lot of comfort in. I was excited by this study’s findings, but I wasn’t surprised. It’s so important to have meaning and purpose in your life—which many people find through religion and related activities, such as helping others. Prayer and meditation actually create positive changes in your brain, helping you release trauma and reduce stress. And believing in something bigger than ourselves allows us to see the world in a more expansive, fulfilling way. 2. Fitness I’m so thankful that fitness is a cornerstone of my life. It’s honed my dedication and discipline—whether learning kenpo karate or starting my day with weight training at home. But movement is a must for my physical and mental health, too. Yes, exercise makes us look younger, healthier, and more toned, but it also triggers feel-good endorphins, reduces stress, boosts energy and metabolism, and helps keep depression and anxiety at bay. That’s in addition to longevity-promoting effects like lower blood pressure and cholesterol, and reduced risk for heart attacks, diabetes, and cancer. I could go on listing even more benefits, but what more evidence do you need? Get moving and experience them for yourself! 3. Meditation Want to create more joy and less stress in your life? Try meditation. A study at Amen Clinics showed that the act of meditation increases blood flow to the frontal lobes of the brain—an area that influences impulse control, forethought, and judgment. It also calms the emotional centers of the brain, which helps with emotional regulation. Numerous studies have found that meditation can have many positive effects, including: Calming anxiety or panic Enhancing brain function Increasing self-esteem Lowering stress levels Reducing stress on the cardiovascular system Even if you start with 5-10 minutes a day, you’ll notice a difference. 4. Family I remember how much my life changed when I had my daughter, Chloe. In the days after her birth, I experienced a euphoria like no other as an indescribable bonding took place between us. Then all my maternal instincts kicked in, and I went on high alert for anything that might endanger her. This makes total sense when you know about the amazing effects of oxytocin, otherwise known as the “cuddle hormone.” It kicks in when we hug a loved one, give birth, or make love—and it’s powerful stuff. Even though Chloe is all grown up now, I still cherish our time together. And, in a world where isolation and loneliness are epidemics, family ties are more important than ever. I make sure to prioritize them with frequent bonding time, check-ins, group activities, and open communication—whether it’s with Chloe, my husband Daniel, or anyone else in our immediate and extended clan. 4 Tips to Filling Your Cup Mentally & Spiritually 1. Find Your Purpose When you have a purpose in life, you have something that drives you. You make healthier choices, live longer, and enjoy better mental and physical health. But without a purpose in life, you may be prone to depression or loneliness—which can actually shorten your lifespan. To find your purpose, ask yourself just 3 simple questions: What am I willing to suffer for? What am I most passionate about? How do I make the world a better place—or how would I like to? These questions will help you determine what’s most important to you, regardless of others’ opinions. When you know your values, skills, interests, and strengths, you’ll be on your way to setting and achieving goals, which keeps you motivated and fulfilled. 2. Enjoy Quiet Time We all know what it’s like to be stuck in “go” mode all day long. As a busy wife, mother, and businesswoman, I know firsthand how easy it is to get carried away with our to-do lists and take little or no time for ourselves. But don’t fall into this trap—it’s a recipe for burnout, stress, exhaustion, and poor health. Instead, try one or more of these practices to carve out some quiet time in your day: Meditation Solitude Mind wandering/daydreaming Journaling Prayer Taking breaks between tasks (try a solo walk outside or 10 minutes in nature) Mindfulness A creative, relaxing hobby, like knitting 3. Stick to the Basics Without taking care of your body’s basic needs, you won’t function at your best—which can trigger all kinds of mental and physical health issues. Here are a few ideas for making sure you’re setting yourself up for success rather than depleting yourself: Start your day with a workout and a nutritious breakfast with protein, healthy fats, veggies, and fruit. Setting this solid foundation first thing in the morning helps you make healthier choices all day long. Practice good sleep hygiene: going to bed and waking up at the same time every day, taking sleep-enhancing supplements if needed, and creating the right conditions for sound sleep in your bedroom. Commit to stress-reduction practices. It’s best if you have multiple ways to unwind so you can choose what you need in the moment. Try journaling, meditation, yoga or tai chi, chanting, a hot bath or tea, or listening to relaxing music. 4. Bond with Loved Ones Since I mentioned oxytocin above, it’s important that I add bonding time to this list. Researchers have learned a lot about how much relationships affect our lives—and can even impact our longevity. A study² at Harvard that tracked participants over almost 80 years found that close relationships, rather than money or success, were the #1 predictor of a happy, healthy, and long life. The study concluded that close ties “protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes.” When you create and nurture strong, healthy relationships, you’ll find that you’re happier and more resilient. You’ll promote brain health and help stave off conditions like Alzheimer’s. And you’ll make sure that your cup stays full. Because even if your levels get a little low from time to time, you can rely on the people around you to help replenish them. References: ¹ Ohio State University. "One thing you'll find in the obits of many long-living people." ScienceDaily. ScienceDaily, 13 June 2018. . ² https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
Learn more
6 Must-Try Healthy Fall Drink Recipes
Many of us associate fall with colorful autumn leaves, a pleasant chill in the air, and the family togetherness that accompanies holidays like Thanksgiving. But this time of year can also trigger seasonal depression and cravings for unhealthy foods, while fewer daylight hours and colder temperatures can impact our outdoor and physical activity routines. At the same time, we must be vigilant about boosting and protecting our immune system, since autumn ushers in cold and flu season. In other words, it’s the perfect time of year to choose true comfort foods and drinks. Rather than crashing your energy levels with macaroni and cheese or sugar-packed pies, I recommend reaching for ingredients that will actually make you feel good. And it’s not just about what you put on your plate—you can enjoy a lot of comfort, as well as enhanced energy, from delicious beverages. From brain-healthy hot chocolate to green tea spiked with warming spices, here are some of my favorite drink recipes that are perfect for fall. Tana Amen’s Favorite Fall Drink Recipes Day Break Green Tea Latte Need a morning boost to counteract those colder, darker mornings? The base for this energizing beverage is green chai tea, which provides a smaller dose of caffeine than coffee, plus powerful antioxidants and fall-friendly spices. This recipe makes 2 servings. Ingredients: 20-24 ounces plain unsweetened almond milk 2 green chai tea bags 10 drops vanilla or cinnamon flavored stevia Directions: Heat almond milk in a medium saucepan over medium heat until milk begins to boil. Turn off heat immediately or milk will boil over. Pour heated milk into a teapot and add tea bags, or divide milk evenly between 2 mugs and put 1 tea bag in each. Steep for a few minutes. Add 5 drops of stevia to each cup (or to taste). Serve hot. Morning Mocha Drink If you crave a coffee to start your day, I recommend making a half-caf blend—using half regular and half decaf. Choose organic varieties to prevent harmful chemicals like pesticides from sneaking into your morning Joe, and add an extra energy and flavor boost with delicious chocolate protein powder. This recipe serves 1. Ingredients: ½ pot organic half-caf coffee (50% regular and 50% decaffeinated coffee) 1-2 scoops sugar-free chocolate protein powder, such as BrainMD’s OMNI Chocolate Protein Powder 1 tablespoon coconut oil 1 dropper full chocolate stevia (or other flavor of your choice) Optional: ¼ cup full fat coconut milk Sprinkle of cinnamon Directions: Place all ingredients into a blender. Blend on low to start. Pour into a large coffee mug and sprinkle cinnamon on top, if desired. Drink immediately. Pumpkin Spice-Up Cappuccino Throughout the fall season, pumpkin spice flavors are everywhere. But a lot of mass-produced pumpkin spice products out there are heavily processed and full of sugar. This is my answer to pumpkin spice season: a healthy alternative that’s still rich-tasting, thanks to the addition of coconut oil and ghee, which provide short- and medium-chain fatty acids and support gut health. If you’re aiming for less calories, simply eliminate these oils. Serves 2. Ingredients: 1 pot organic half-caf coffee (50% regular and 50% decaffeinated coffee) 2 cups plain unsweetened almond milk 8 drops pumpkin flavored stevia 1 teaspoon pumpkin pie spice 1 tablespoon coconut oil Optional: 1-2 teaspoons ghee Cinnamon Directions: Brew a pot of half-caffeinated coffee, using equal parts caffeinated and decaffeinated coffee. If you prefer, you may use only decaffeinated coffee. While coffee is brewing, heat 2 cups almond milk on stovetop or in microwave. If heating on stove top, watch closely, because almond milk boils over quickly. If heating in the microwave, place in microwave-safe cup and heat for 2-3 minutes. Pour 2 cups of coffee, warm milk, and all other ingredients in a blender and cover. Blend for 10-15 seconds until froth begins to form. Divide between two large mugs and dust each with cinnamon, as desired. World’s Best Brain-Healthy Hot Chocolate Who doesn’t love a warming hot chocolate in cold weather? The good news is, you don’t have to ingest a ton of sugar and saturated fat to enjoy it. Just make your own blend with cocoa powder, an unsweetened non-dairy milk, and stevia for a sweet treat that’s also beneficial for your brain. You can even increase the indulgence with a small amount of non-dairy whipped cream topping. Ingredients: 1 teaspoon organic raw cocoa powder 16 ounces organic, unsweetened, vanilla-flavored almond milk 3 drops chocolate-flavored stevia Non-dairy whipped cream Directions: Heat almond milk to desired temperature. Stir in cocoa powder until it is fully dissolved. Add chocolate-flavored stevia. Top with a swirl of non-dairy whipped cream. Cinnamon-Spice Stabilizer This recipe, which makes 2 servings, provides plenty of nutrients thanks to its fruits, greens, and seeds. But it also packs protein and delicious flavor with a trio of fall-favorite spices that have real health benefits. Cinnamon, for example, can bolster your working memory and attention span and help regulate blood-sugar levels. And nutmeg contains pain-relieving eugenol as well as myristicin, which has been studied¹ for its role in the management of Alzheimer’s disease and memory loss. Ingredients: 1 large, unpeeled apple, chopped 2 tablespoons avocado (about ¼ of an avocado) ½ cup baby spinach 2 tablespoons shelled hemp seeds 2 scoops protein powder, such as OMNI Protein Powder 1 teaspoon cardamom powder 1 teaspoon cinnamon ¼ teaspoon nutmeg 2 cups unsweetened almond milk 1 cup purified water handful ice cubes Directions: Place all ingredients in blender bowl. Mix for about 30 seconds. Do not over-blend. Pour into 2 large glasses and serve. Mindful Mint Cacao Smoothie For this recipe, which serves 2, prepare iced green tea in advance. I love this smoothie for its green goodness, courtesy of spinach, mint, and chard or kale, but you can also customize it to fit your health needs. To help inspire you, I’ve included a list of optional ingredients—try adding 1 or several of them for extra nutritional power. [wc_row] [wc_column size="one-half" position="first"] Ingredients: ½ apple cored, seeded, and chopped ½ cup banana, slightly green 4-5 fresh mint leaves 1 teaspoon raw cacao 16-20 ounces cold water or unsweetened almond milk handful of ice 2 cups baby spinach 1 chard leaf (or 2 kale leaves), torn from stem 2 scoops vanilla- or chocolate-flavored protein powder, such as OMNI Protein Powder 2 droppers full of stevia (I prefer berry or chocolate flavor) 2 tablespoons coconut butter [/wc_column] [wc_column size="one-half" position="last"] Optional and recommended ingredients: 1 scoop freeze-dried greens 1 tablespoon flax, hemp, or chia seeds 1 tablespoon fiber (inulin or glucomannan) More optional additions for the adventurous (try adding 1-2 of the following): 1 teaspoon maca powder 1 teaspoon pomegranate powder 1 teaspoon acai powder 1 teaspoon camu camu powder 1 teaspoon bee pollen 1 tablespoon aloe gel [/wc_column] [/wc_row] Directions: Add all ingredients to blender bowl (preferably high-powered blender). Turn blender on low at first, then increase speed for about 30 seconds. Add additional water or ice as needed to achieve desired consistency. Pour into two large glasses and serve cold. Give Your Fall Beverages a Boost To further boost beverages with a clean and fast-acting energy source for peak brain and body performance, I like to add the Brain MCT Energy supplement. This liquid—which you can easily add to coffees, smoothies, and shakes—can assist with maintaining a stable weight, enhancing satiety, curbing unhealthy eating, and stabilizing body weight. When fall hits, we all love enjoying cozy times with loved ones. Make them a little bit more memorable (and healthier) by adding some of these recipes to your rotation. Or simply enjoy them during some quiet time alone, any time of the day. ’Tis the season for comfort—and self-care! References: ¹ Effects of medicinal plants on Alzheimer’s disease and memory deficits, Akram, Muhammad M.D., Ph.D.; Nawaz, Allah. Neural Regeneration Research 12(4):p 660-670, April 2017. | DOI: 10.4103/1673-5374.205108
Learn more
Tana Amen Shares Her Menopause Journey: Finding Health & Balance Naturally
Women today have become much more aware of the disruptions that accompany menopause, the transition once referred to as “the change of life.” This process was previously mysterious and taboo, but we’ve made great strides in educating ourselves more about what happens within the body—and sharing our own experiences with it. We’re now better prepared to face a variety of unpleasant symptoms, from night sweats and irritability to depression and anxiety. But for some women, these side effects are just the tip of the iceberg as they navigate the menopausal journey. Did you know that symptoms like memory loss, brain fog, and even thinning hair can be part of menopause too? The truth is, even medical experts are still learning more about this complex process. More research is needed, and everyone is affected differently. So, yes, all the above-mentioned symptoms (and more) can become a problem during menopause, but your journey will be unique to you. These changes can also start presenting themselves earlier than you might expect, since perimenopause can actually start 10 years before menopause. That’s a big chunk of a woman’s life that may be affected by this variety of changes. Here, I’ll discuss some of the major shifts that can take place, including ones I’ve personally faced—and what we as women can do to combat them. Common Menopause Symptoms Weight Gain. Studies cite an average of 1 pound per year gained during the menopausal process. A 2021 scientific review¹ published in the journal Menopause noted that several factors can influence menopausal weight gain. First, the body’s composition changes, with a decrease in lean muscle mass and an increase in fat mass. In addition, some women take menopause-related medications that contribute to weight gain—like hormone treatments or antidepressants. I’ve been affected by menopausal shifts, too. For example, I always enjoyed a high metabolism, and in my younger years I could get away with eating more healthy carbs. But factors like stress and shifting hormones can change all that when you hit your late 40s and early 50s. In my case, switching to a lower-carb, high-fiber diet—with higher fat and protein—helped me get back on track. It took some effort for me to understand that these changes are part of life, and getting upset over them doesn’t help. Just make adjustments and stay attuned to what your body needs as it evolves with age. I suggest looking at this as an opportunity to grow and get reacquainted with your body. You could make positive changes now that will improve the rest of your life. Hormonal Changes. Hormone fluctuations are at the root of many menopause symptoms. Some of the most common symptoms women experience include: Hot flashes Mood swings Memory loss Depression Anxiety Lowered libido Migraines Back pain Incontinence Vaginal dryness/painful intercourse While this is a long list of potential issues, the good news is that most of them are, if not 100% fixable, at least things you can work on, improve, and get help with. For example, during my perimenopause and menopause journey, I had my hormone specialist on speed dial. I’ve gone so far as to say that progesterone should be in the drinking water for any woman over the age of 40! While I loved the results of hormone replacement therapy, it’s definitely a personal choice that only you can make. But regardless of what you choose, you can also take a lot of steps that are totally natural. One of my favorite all-natural solutions is supplements. Introducing Menopause Essentials+ BrainMD just released a supplement called Menopause Essentials+ that I know is going to be a major game changer for so many women who are going through the menopause journey. It supports hormonal balance, overall wellness, and healthier aging with a powerful blend of clinically studied ingredients. Ultimately, it delivers welcome, fast-acting relief from even the toughest menopause symptoms. The key ingredients in Menopause Essentials+ include: EstroG-100®: This blend of 3 herbal extracts is clinically shown to reduce menopausal symptoms such as hot flashes, night sweats, and fatigue. (I’ll share more on those clinical results below.) Red Orange Complex®:This ingredient is derived from Sicilian blood oranges. As an antioxidant, it fights internal inflammation and boosts your skin’s appearance by reducing wrinkles and promoting radiance. Trans-Resveratrol:You may have heard of resveratrol, a polyphenol found in grape skins. It adds several benefits to this supplement—improving circulation, enhancing mental clarity, and promoting a strong, healthy heart. Vitamin D3:We know that women lose bone density and mass in the menopausal process. Vitamin D3 helps maintain bone density, reduces inflammation, and boosts muscle strength to keep your body strong and resilient. Vitamin K2 (MK-7):Along with consuming calcium, menopausal women need to ensure it’s actually reaching the bones, where it’s needed. Vitamin K2 assists that process, which promotes bone and heart health. Most importantly, unlike many supplements out there that promise benefits and don’t deliver, Menopause Essentials+ is backed by research and results. In a clinical study on EstroG-100®, the powerhouse ingredient behind this supplement, 50% of women experienced noticeable symptom relief in as little as 7 days, and 76% reported extreme satisfaction with their results. The 12-week double-blind, placebo-controlled clinical study on EstroG-100® studied the effects of a 514-milligram dose twice daily, which is the dosage used for Menopause Essentials+. The results were overwhelmingly positive, with women reporting: 93% overall satisfaction 84% reduction in daytime hot flashes 82% reduction in nighttime hot flashes 81% improvement in sleep quality 82% improvement in mood and emotions 89% increased interest in sex Taking Back Your Life and Health Through Menopause Having experienced menopause-related setbacks myself, I know how stressful they can be. When your mood and memory is thrown out of whack, your sleep is suffering, and you’re struggling with weight gain or food cravings, it’s hard to feel like your best self. That’s why the Menopause Essentials+ supplement—used alongside lifestyle choices like a healthy diet, exercise, and sleep hygiene—can truly allow women to thrive once again. Restoring energy levels, fighting fatigue, protecting the health of your bones and heart, and reducing hot flashes and night sweats for better sleep quality are just some key benefits that Menopause Essentials+ offers. Other benefits, like improved moods and mental clarity, will help you make better health decisions, enhance your closest relationships, and tackle your to-do list with greater ease. Meanwhile, the skin and hair health benefits help boost your confidence—because it’s important to look our best in addition to feeling our best. And with a healthier libido, hormonal balance, and body weight, you’ll be able to more fully enjoy the life you’ve built in your middle-age years. The overall effect is greater vitality, confidence, and vibrancy as you navigate this series of changes in your body. You need only 2 capsules of Menopause Essentials+ daily, making it an easy addition to your health and supplement routine. And, because it’s a natural and hormone-free solution, you can use Menopause Essentials+ in conjunction with other supplements (try BrainMD’s Omega-3 Power, Smart Creatine+, and Smart Collagen) and even with hormone replacement therapy. Just make sure to discuss with your healthcare provider before adding anything new to your current health and wellness regimen. Coping with the Natural Changes of Menopause Menopause occurs as a natural change of life after we pass our child-bearing years. It’s nature’s way of making space for the next generation to ascend and thrive. But, in today’s world, many of us feel like our lives are just beginning again in our 40s and 50s! I’ve found that it’s best to simply acknowledge and accept certain disruptions during the menopause transition—while making our best efforts to counteract and reduce them through smart lifestyle choices. Reference: ¹ Knight, Michael G. MD, MSHP; Anekwe, Chika MD, MPH; Washington, Krystilyn MD; Akam, Eftitan Y. MD; Wang, Emily; Stanford, Fatima Cody MD, MPH, MPA. Weight regulation in menopause. Menopause 28(8):p 960-965, August 2021. | DOI: 10.1097/GME.0000000000001792
Learn more
Weight Loss and Menopause: What You Need to Know to Succeed
Menopause can trigger numerous unpleasant symptoms, like hot flashes and fatigue—but, for many women, one of the most bothersome side effects is weight gain. Researchers have found a strong association between this transitional time of a woman’s life and accumulating unwanted extra pounds. One scientific review on menopause-related body changes noted that women gain an average of 12 pounds within 8 years after the onset of menopause. That, of course, increases risk for conditions like cardiovascular disease. Gaining 8-20 pounds can increase this risk by 27%, for example, compared to women who maintain their baseline weight. But the review also named several influences that contribute to weight gain for menopausal women—including the normal processes that accompany aging, hormonal factors, and lifestyle choices like diet, physical activity, and sleep. Let’s look at menopausal weight gain and other symptoms, why they happen, and what women can do to counteract these potentially disruptive changes in their 40s and 50s. Menopause Symptoms Menopause occurs when a woman hasn’t had a menstrual period for 1 year. But menopause symptoms may begin in milder forms during perimenopause, which can start a decade before menopause itself. The symptoms may then worsen over time. During this time, significant changes are occurring inside the female body. Estrogen levels are decreasing, while progesterone—a feel-good hormone that promotes a sense of calm—also begins to decline. You may experience various symptoms associated with these changes, such as: Feeling depressed or anxious Acting aggressively or feeling irritable Headaches Brain fog Fatigue Hot flashes and night sweats The process of menopause even affects the brain, which may also impact weight. As estrogen declines, so does blood flow to the brain. And low blood flow is associated with many menopause symptoms, including weight gain, depression, anxiety disorders, insomnia, concentration problems, brain fog, and even memory loss. In addition, women going through menopause may struggle with additional symptoms that can affect everything from their sleep to their sex life, such as: Night sweats Vaginal dryness Urinary tract infections or urinary incontinence Decreased libido Low mood Sleep disruption Some of these issues, of course, can trigger additional side effects. For example, not getting enough sleep can contribute to weight gain. When you’re sleep-deprived, the body has lower levels of leptin, which is the hormone that tells you to stop eating when you’re full. Meanwhile, levels of the hormone ghrelin—which promotes appetite—will increase. Lack of sleep also disrupts glucose metabolism, which can lead to insulin resistance and type 2 diabetes. And, without proper sleep, you’re more likely to make unhealthy choices, like eating junk food or skipping your exercise session. Weight Loss and Menopause: Tips for Lasting Results Clearly, many factors can contribute to weight gain in menopause. But you can help prevent those extra pounds by making healthier choices every day. Here are some changes to consider: 1. Balance Your Hormones As we’ve established, hormonal changes are a hallmark of menopause. In a woman’s fertile years, estrogen naturally fluctuates throughout the month—but starting in perimenopause, this hormone spikes and dips, swinging to higher and lower extremes. And, since every organ of the female body has estrogen receptors, the decline of this hormone can interfere with your daily functioning. When estrogen is balanced, you’ll enjoy better moods, sexual function, energy, skin, and even memory and cognitive function. Unbalanced, you can experience irregular menstrual cycles, severe PMS, dry skin, depression, poor memory, or fibroid tumors. It can even increase risk for Alzheimer’s disease. Fortunately, hormone therapy options can help counteract symptoms like hot flashes, night sweats, weight gain, mood swings, memory loss, vaginal dryness, sleep problems, and lower libido. Traditional hormone replacement treatments have raised fears of increased risks for heart disease, Alzheimer’s, and breast cancer, so the topic is controversial. But short-term low doses of bio-identical estrogen and progesterone can offer relief for menopausal symptoms. It’s important to work with a functional medicine doctor and receive a full hormone evaluation to find the right solution for you. 2. Change Up Your Workouts Even if you maintain a generally healthy lifestyle, you may find that your usual routines aren’t working as they once did. For example, changes in metabolism as we age may mean that we aren’t burning calories at the same pace. One way to increase your metabolism, however—as well as improve your mood—is through gaining more muscle, which can be achieved through weight training. Aim for 2-3 sessions per week. Metabolism also receives a boost through interval training. This type of workout requires you to move at a moderate pace, interspersed with bursts of activity at a fast pace. So, for example, you can walk for a few minutes, then jog or sprint for 30 seconds to 1 minute, and repeat the cycle. Or, if you’re riding a bike, speed up your pedaling to reach a faster pace in bursts. You’ll get a metabolism boost for hours after this type of workout ends. And, if you need additional reasons to exercise—at any stage of life—there are plenty. Studies have shown that it cuts breast cancer risk for women. It also makes your lungs more efficient, strengthens the heart, muscles and immune system, and lowers the production of stress hormones. It reduces inflammation in the body, boosts sensitivity to the hormone leptin, and decreases joint pain, stress, and blood sugar. Also important for counteracting weight gain, exercise helps you burn off belly fat that would otherwise promote inflammation. 3. Maintain a Healthy Diet and Lifestyle To create the best health for your entire body, first give up any toxic substances. This could be cigarettes, alcohol, ultra-processed foods, harmful drugs, or all the above. You might also choose to eliminate caffeine, as it can contribute to hot flashes. But if you do consume it, aim for small quantities, and choose green tea—it’s a superfood with powerful antioxidants. Some evidence has suggested that green tea extract may help burn fat by boosting metabolism, possibly thanks to its antioxidants called catechins. In terms of diet, make sure you’re eating plenty of fresh produce, clean protein, and healthy fats from sources like avocados and nuts. Boost bone health, which can deteriorate in the menopausal process, with enough calcium and vitamin D (take supplements if needed). Eating nutrient-dense whole foods will boost your energy and mental sharpness while helping suppress cravings for junk food. Finally, make sure you’re managing stress. Exercise, nutrition, and proper sleep hygiene will help with this, but it’s a great idea to add some extra stress-busters to your daily or weekly routine. Try yoga, tai chi, spending time in nature, warm baths, calming supplements, or acupuncture. Start a practice of daily gratitude lists, meditation, journaling, prayer, art therapy, or chanting. Seek out support groups if needed and spend quality time with loved ones. An overload of chronic stress has been associated with weight gain, so you’ll want to create a toolbox with a variety of tactics you can employ to reduce stress on a regular basis. 4. Taking a Holistic Approach to Menopause Anyone who’s lived for a few decades knows that age-related physical changes can be challenging to cope with. But we’re never hopeless or helpless when it comes to our health. We can create so many positive effects through simple basics like diet, lifestyle, and proper sleep. Fortunately, you’ll probably find that one positive habit makes you more likely to choose additional ones. Enjoy the domino effect: It’s easier to work out after getting a sound night of sleep. You’re less likely to reach for junk food after a feel-good workout. Exercise helps tire out your body so you sleep better at night—and so on. When you make healthier choices now to counteract (or prepare for) menopausal changes, they’ll serve you for the rest of your life.
Learn more
What Every Woman in Her 30s Should Know About Perimenopause
Ideally, by the time your 40s roll around—they arrive quickly!—you’ve already established a solid foundation of healthy habits in your daily and weekly routine. Eating a well-balanced diet, sleeping soundly, and exercising are always age-appropriate, no matter what decade of life you’re currently enjoying. If you haven’t been diligent about taking care of your body and you’re a woman in your 30s, now is a great time to start. And even if you already pay attention to your health basics, you may require a few extra tweaks to usher you into your 40s and 50s. That’s because the process of perimenopause, then menopause, are in your near future, with the potential to create significant changes in your body. Let’s dive deeper into the process: what it entails, the different perimenopause stages and symptoms, and how you can prepare early to support a smoother transition. What is Perimenopause? While perimenopause is a complicated topic, The North American Menopause Society defines it as the “span of time that begins with the onset of menstrual cycle changes and other menopause-related symptoms and extends through menopause (the last menstrual period) to 1 year after menopause.” These changes are associated with lower levels of hormones like estrogen, reduced fertility, and finally the end of a woman’s fertile period. In other words, perimenopause is a process that lasts for years and has different symptoms and stages. When it begins—often around the mid-40s, though it can arrive earlier—you may notice irregular periods or fluctuations in your menstrual flow (heavier or lighter bleeding), as well as hot flashes or mood swings. Other changes may impact your sex life, like a lowered libido or vaginal dryness. Sleep may be impacted, too, thanks to night sweats and/or insomnia. While some of these potential effects can be disruptive, women can better prepare themselves ahead of time for the changes that naturally occur with perimenopause and menopause. The good news is, many of these recommendations are generally things you should be doing anyway—you may just need a few tweaks to best prep for perimenopause. It’s a good idea to establish these practices in your 30s, then carry them with you the rest of your life. How to Prepare for Perimenopause Stages We all know that diet, sleep, and exercise can make a huge impact in how we feel. But women preparing for perimenopause can customize these pillars of health for their particular needs at this stage of life, to help ease this process. Here’s how: 1. Diet A 2024 review, published in the journal Nutrients, presented a comprehensive look at the impacts of nutrition during the perimenopause and menopause process. It’s especially important at this stage of life, because, as researchers noted, these changes are associated with increased risks of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. The review offered the following recommendations. To convert your weight in pounds to kilograms (kg), simply multiply by 0.45: Consume adequate daily protein (1-1.2g per kg of body weight, or 20% of daily calories), especially if you’re exercising regularly. Aim to get half of it from vegetable sources. Don’t consume too much protein, though; 1.5-2g per kg of body weight daily can actually increase the risk of bone fractures. Because metabolism slows in the menopausal process, you may consider reducing calories by omitting or reducing snacks between meals, eating smaller portion sizes at meals, and avoiding sugary beverages. If you smoke, quit smoking—and reduce or, better yet, eliminate alcohol from your diet. Hydrate with enough fluids every day; they’ll help transport nutrients and oxygen within the body and support bones. The hormones estrogen and progesterone affect fluid and electrolyte balance, and menopausal hormonal changes can make you feel less thirsty. Drink 33mL of fluid per kg of body weight throughout the day. Replace saturated and trans fats (animal, dairy, and partially hydrogenated fats) with polyunsaturated fatty acids, especially the omega-3 fatty acids EPA and DHA. Eat a well-balanced diet, including 30-45g per day of dietary fiber and at least 400g of vegetables and fruits daily. Increasing your fiber intake reduces the risk of metabolic syndrome. It also benefits your gut flora, which can impact factors like metabolism, insulin sensitivity, and insulin secretion. In addition, swap refined grains for whole grains and consume healthy fats (nuts and 2-3 servings of fish per week) to help reduce risk for cardiovascular diseases. Reduce salt intake to less than 5g per day. Ensure adequate intake of vitamin D, calcium, and vitamin C for healthy bones. Meanwhile, B vitamins can help counteract the common dangers of stroke, osteoporosis, and bone fractures. 2. Exercise Moderate exercise helps promote adrenal health, since it lowers production of the stress hormone cortisol. (Just don’t go overboard—excessive exercise can increase cortisol levels.) This is important because maintaining appropriate levels of cortisol helps regulate insulin and blood sugar balance, your response to stress, and your sleep/wake cycle. On the other hand, not getting enough exercise (and its potential consequences, like obesity and chronic stress) raises those cortisol levels. Left unchecked for too long, that could lead to adrenal fatigue or burnout, which can affect your immunity and memory. Exercise, of course, is also a proven mood booster. Most importantly, I always stress that women must commit to a weight training regimen, which helps increase strength, metabolism, overall longevity—and, crucial for women over 50, bone density. As we age and go through the process of menopause, our bones can lose up to 10% of their mass. Starting weight training earlier in life—though it’s never too late to start—helps counteract these natural changes. 3. Sleep I talk a lot about the importance of sleep, because I know what it’s like to struggle with not getting enough. For women entering perimenopause or menopause, several changes in hormones and in the brain make a good night’s rest even trickier to achieve. Disruptions in the regulation of body temperature can cause night sweats, while lower progesterone may trigger insomnia. That can create a vicious cycle, even when you’re awake: Lack of sleep can lead to everything from lower moods and depression to mindless eating and weight gain. Long-term, it can contribute to high blood pressure and impact your heart health. That’s why it’s crucial to establish now, in your 30s—or anytime—solid sleep hygiene. Here are some of my must-have strategies: Make sure that your room is cool (in the mid-60s), dark, and quiet. Use earplugs, a sleep mask, a white noise machine, and/or blackout curtains if you must. Just make sure your environment is conducive to sleeping through the night and morning until it’s time to wake up. Avoid electronics, screens, and stimulating activities right before bed. When your mind is buzzing, it’s difficult to drift off into a peaceful slumber. Instead, choose calming activities before bed, like enjoying a warm bath, a journaling session, or meditation. Sleep-inducing supplements can make a huge difference. I reach for time-release melatonin, magnesium, GABA, and l-tyrosine. You can also try valerian root, inositol, 5-HTP, and zinc. Sip wisely. Avoid consuming caffeine after noon—and whatever you do, don’t use alcohol as a sleeping pill! Booze destroys your restorative sleep, wakes you up in the middle of the night, and can lead to feeling anxious or irritable the next day. Instead, try a hot tea with relaxing ingredients, like lavender or chamomile. Entering Perimenopause with Ease Another reason it’s important to take care of our physical bodies is because it’ll also encourage better mental health, and we want to protect both as we enter our later years. Setting up some positive mental health-boosting practices—whether it’s daily walks or gratitude lists—will pay off when you enter the process of perimenopause. Preparing will make you feel more capable to handle any changes you experience. With some education, planning, and commitment, you’ll find that these can be some of the best years of your life.
Learn more
3 Berry Brain-Healthy Recipes to Try Today!
I still chuckle when I remember my daughter, Chloe, at only 3 years old, calling blueberries “brain berries.” (Her other nickname for them was “God’s candy.”) Thanks to our frequent education at home, Chloe already knew as a toddler which foods were good for her brain and which were bad for her brain. But scientists are continuing to learn even more about what makes these bite-size nutrient powerhouses so special. How Berries Boost the Brain and Body There’s a lot to love about berries. Organic strawberries, blueberries, raspberries, and blackberries make less of an impact on blood sugar and offer more nutritional value than starchy fruits like bananas. Berries also have special brain-health components (just imagine little Pac-Men) that help clean up debris in the brain through a process called autophagy. And they contain soluble fiber, which provides “food” (prebiotics) to the friendly bacteria in your gut, helping improve digestive health and boost immunity. According to studies cited by Rutgers University, berries offer additional health benefits for the brain, including: Better memory: One study noted that eating berries was linked to an increase of blood flow to important regions of the brain. When participants performed different tests and tasks, they demonstrated improvements in memory and attention. Slowed aging: Improving brain function may help fight natural aging-related degeneration—perhaps thanks to berries increasing new neurons in the brain. Berries are also believed to help prevent age-related neurodegenerative diseases and improve flexibility in brain pathways involved in nerve cell transmission and other functions. Dementia prevention: Some compounds in berries help protect the brain from oxidative stress and counteract advanced glycation end-products (AGEs), which have been linked to health issues like Alzheimer’s disease. Berries’ blend of vitamins, minerals, fiber, flavonoids, phytonutrients, and anthocyanins give them amazing antioxidant and anti-inflammatory properties. That’s why I always recommend “eating the rainbow”—in other words, including plenty of colorful, antioxidant-rich foods like berries in every meal. This practice helps protect your body from oxidative stress. The end result is a body and brain that stays young and healthy. Just remember one rule when it comes to berries: buy organic when possible. Strawberries, for example, are on the EWG’s “Dirty Dozen” list. That means non-organic options can be laden with pesticides, so choose wisely. 3 Delicious Berry Recipes for Brain Health If you’re like me, you want to incorporate berries into your meals without a lot of fuss. That’s why I created the below berry recipes, which are instant fan favorites from my books The Omni Diet and The Brain Warrior’s Way Cookbook. Brain-Smart Start Smoothie Recipe I love starting my day with a smoothie, so I make this one within an hour of waking up. The recipe makes 2 servings in minutes, and you can add a few more optional ingredients if you like, such as soluble fiber, maca powder, bee pollen, or aloe gel. For larger men, increase the protein powder to 2 scoops. This smoothie is also an easy way to sneak some extra greens into your day. You can adjust the amount of baby spinach at first until you get used to it, if necessary, but I encourage you to give it a try as-is—you won’t even taste it. Ingredients: ½ cup frozen organic blueberries ½ cup frozen cherries ⅓ banana 8 ounces pure coconut water or unsweetened almond milk 1 large handful baby spinach (about 1½ cups) 2 chard leaves or 1 small cucumber 2 tablespoons hemp seeds, shelled 1 tablespoon coconut butter 1 tablespoon goji powder 1 scoop vanilla, or berry-flavored, sugar-free pea protein powder (sweetened with stevia) 1 tablespoon freeze-dried greens 1 dropper full berry- or vanilla crème-flavored liquid stevia Directions: Add all ingredients to a blender bowl. Turn the blender on low at first, then increase the speed. Add additional almond milk or coconut water as needed to achieve the desired consistency. Pour into 2 large glasses and serve cold. Fresh Berries with Macadamia-Nut Sauce Recipe Get the benefits of 3 types of berries in one delicious dessert (or snack) with this delectable recipe, which makes 8 servings. The mix of fresh blueberries, strawberries, and raspberries, drizzled with a creamy sauce, is one of my go-to options when I want to enjoy something sweet. Even better, unlike processed cookies, cakes, and ice cream, this dessert won’t trigger mindless binge eating. In fact, it helps boost your well-being, thanks to the healthy fats and nutrients found in ingredients like macadamia nuts and coconut. Ingredients: 1 cup fresh blueberries 1 cup sliced fresh strawberries 1 cup fresh raspberries ½ cup macadamia nuts 2 tablespoons coconut flakes ½ cup light coconut milk 10 drops vanilla crème-flavored liquid stevia 1 tablespoon raw honey (optional) ¼ cup unsweetened almond milk, for thinning if necessary Directions: In a large bowl, gently toss the blueberries, strawberries, and raspberries. In a high-powered blender bowl, add the macadamia nuts, coconut flakes, coconut milk, stevia, and honey, if using. Blend until smooth and creamy. If the sauce is too thick, add 2-4 more tablespoons unsweetened almond milk until it reaches the desired consistency. Transfer the berries to serving bowls and drizzle with the nut sauce. Brainberry Muffin Recipe You can easily tweak these muffins to fit different seasons—for example, just swap the blueberries for cranberries, and you’ll have a delicious winter-holiday treat. As far as the sweeteners used, keep in mind that baking often requires a small amount of either maple syrup or raw honey to help create the optimal consistency. Replacing it completely with stevia is possible, but you won’t achieve the same moisture content and flavor. Through trial and error, I’ve learned to combine both types of ingredients for the best results. Even with maple syrup, each of the 12 muffins in this recipe contains only 1.1 grams of sugar—compared to the 30 grams in an average blueberry muffin. Fortunately, most of the sugar in these delicious (and brain-healthy) muffins comes from the blueberries. Ingredients: ⅔ cup coconut flour ½ teaspoon salt 1 teaspoon baking powder ¼ teaspoon cinnamon 8 eggs 1 teaspoon pure vanilla extract 3 tablespoons maple syrup ½ tablespoon stevia ½ cup coconut milk ½ cup coconut butter, softened 1 cup blueberries Crumble Topping (optional) ¼ cup almond meal ½ cup slivered almonds 1 tablespoon maple syrup stevia to taste 2 tablespoons coconut butter, softened Directions: Heat oven to 350°F. Prepare a 12-muffin tin pan, lining each muffin cup with muffin papers, or spray with coconut oil nonstick cooking spray. In a large bowl, whisk together the coconut flour, salt, baking powder, and cinnamon. Create a well in the center of the dry ingredients and add the eggs, vanilla, maple syrup, stevia, coconut milk, and coconut butter. Whisk together the liquid ingredients in the center and then whisk in the dry ingredients. Keep whisking for 1-2 minutes or use a handheld electric mixer. Fold in the blueberries and let the mixture sit for 5 minutes. The batter will thicken as the coconut flour absorbs the liquid. Combine all ingredients for the topping, if desired, and set aside. Using a spoon, evenly distribute the muffin batter between the tin’s 12 muffin cups. Then sprinkle the topping evenly on each of the muffins. Bake for 35 minutes and serve warm. Add Berries, Feel Better I listed a lot of the great advantages of berries above, but let’s not forget 2 more of their most appealing attributes: They’re delicious and easy to add to a lot of meals. Toss them on top of a salad, main dish, dessert, or smoothie for some extra nutrients with minimal effort. You might be surprised at how many meals, both sweet and savory, will benefit from their juicy taste and texture. Enjoy and prosper!
Learn more
Healthy Snack Ideas & Recipes to Include in Your Meal Prep
When you reach for a snack, are you likely to grab potato chips and chocolate bars, or something that will actually sustain your energy and keep you satisfied until the next meal? According to a review in the scientific journal Nutrients, snacks make up 22% of adults’ total energy intake, with more than 90% of U.S. adults eating 1 or more snacks per day. But the size and frequency of those snacks have increased in recent decades. With today’s busy lifestyles, it’s easy to fall into some common traps when it comes to snacking. At one extreme, some people fail to eat at regular intervals, then have a tendency to overeat when they finally sit down to a meal because they’re so famished. At the other end of the spectrum are those who habitually reach for packaged snack foods or fast foods that are totally devoid of nutrients. In fact, these choices fuel even more hunger for empty calories, which is why ultra-processed foods are actually addictive. Americans need a healthier approach to snacking. The good news is, with a little forethought, it’s easy to make and enjoy satisfying snacks, even when you and your family are on-the-go—at work, school, or anywhere else. Read on for a range of my favorites. 5 Healthy Snack Ideas & Recipes for On-the-Go Protein bars and trail mixes are two of my go-to categories for snacks. Not only are they portable and portionable, but you can customize them with your preferred ingredients, like nuts, seeds, and spices. Here are a few of my personal favorite recipes from my books The Omni Diet and The Brain Warrior’s Way Cookbook to get you inspired, plus a packaged alternative that you can feel good about eating (and feeding your kids) when you’re pressed for time. Sesame Almond Bars Recipe This recipe makes 16 servings and will keep for about a week in an airtight container in the refrigerator, so they’re perfect to make at the start of the week and keep on hand for snacking. To preserve them longer, store in the freezer. Ingredients: 1¼ cup sesame seeds ¾ cup shredded coconut, unsweetened ¼ cup raw almonds, chopped ¼ cup almond butter 2 tablespoons raw honey ½ teaspoon pure vanilla extract ¼ teaspoon salt coconut oil nonstick cooking spray Directions: Preheat oven to 350°F. Combine all ingredients, except cooking spray, until well mixed. Line an 8 x 8-inch square pan with parchment paper, so the paper reaches above the sides of the pan. Spray the parchment with coconut oil spray. Spray your hands with the coconut oil spray and push the seeds mixture evenly into the pan, flattening the top. Bake for 25 minutes. Let cool completely, then lift out of the pan and cut into 16 bars. Keep in an airtight container. Super-Food Protein Bars Recipe This recipe serves 12 and is very versatile—you can even make them into chocolate protein bars. Just use chocolate-flavored protein powder or add 2 tablespoons of cacao powder in step 5. Ingredients: ½ cup cacao butter ½ cup raw cashews, finely chopped ½ cup raw almonds, finely chopped ¼ cup mulberries 2 tablespoons hemp seeds or flax seeds ½ cup coconut butter 2 tablespoons lucuma powder ½ cup pea protein (sweetened with stevia) 1 teaspoon cinnamon ½ teaspoon nutmeg 2 tablespoons raw, unfiltered honey ¼ cup goji berries 1 tablespoon maca root powder (optional) Directions: Melt the cacao butter in a small saucepan over low heat. In a food processor, combine half of the cashews and half of the almonds, plus all the mulberries, hemp seeds, coconut butter, lucuma powder, protein powder, cinnamon, and nutmeg. Remove the cacao butter from heat and add honey to the saucepan. Slowly pulse nuts and powder mixture in food processor while adding the melted cacao butter and honey in a steady stream. The mixture will form a dough-like texture. Remove the dough from the processor and place in a bowl. Add remaining nuts, goji berries, and cacao nibs. The dough should be very thick. However, if it’s too thick to mix, add 1 tablespoon of water at a time until the mixture combines (but it should remain very thick). Press dough into a 13 x 9-inch baking dish and refrigerate for at least 1 hour. Cut into bars. Go Well Trail Mix Recipe With only 6 ingredients, this streamlined recipe allows you to make your own trail mix with ease. It makes 6 servings, but you can easily double the amount to feed the entire family throughout the work and school week. Ingredients: ¼ cup raw cashews ¼ cup raw slivered almonds ¼ cup raw walnuts ¼ cup raw cacao nibs 2 tablespoons goji berries, unsweetened 2 tablespoons shaved coconut, unsweetened Directions: Mix all ingredients well and store in an airtight container until ready to consume. BrainMD Brain Boost Protein Bars No time to make your own protein bars? Don’t worry—you can now buy them pre-made without subjecting yourself to ultra-processed options that are filled with suspect ingredients. When I’m especially busy, I grab Brain Boost Protein Bars from BrainMD. Here are just a few reasons why I love them: They’re plant-based, with no added sugar, 12 grams of clean protein, and gut-friendly prebiotic fibers They taste delicious, with a soft and chewy texture and luscious dark chocolate chunks (which have the added bonus of antioxidant flavanols) The ingredients are keto-friendly, with zero sugar or artificial sweeteners They’re great for eating on-the-go, snacking between meals, or replenishing your body and energy after a workout With no fractionated oils or trans fats, they instead feature MCT oil powder, which is burned for fuel rather than being stored as fat They’re vegan and gluten-free They have only 200 calories, which is the right amount to satisfy your hunger without spoiling your next meal With a base of creamy almond butter, plus a blend of pea, brown rice, and pumpkin proteins, you get more than ⅓ the daily value for fiber and all 9 essential amino acids in just 1 bar. And this kind of high-quality protein benefits everyone—from athletes to senior citizens, from pregnant and nursing women to those looking for weight loss. Plus, with clean ingredients and no hidden chemicals or contaminants, you can also feel good about giving them to your kids. Banana Nut Roll Recipe This is a great single-serving snack, even when you’re out and about. It can be assembled anywhere, and it’s both delicious and satisfying. I keep it simple by carrying travel-size packs of nut butter and coconut wraps when I’m on-the-go. You can usually find bananas for sale, even at convenience stores and coffee shops. Ingredients: 1 tablespoon almond butter 1 coconut wrap ⅓ banana cinnamon (optional) 1 teaspoon shelled hemp seeds (optional) Directions: Spread almond butter on the wrap. Cut the banana into small bite-size pieces and arrange over the almond butter. Sprinkle cinnamon and hemp seeds if desired. Roll the wrap up with the almond butter and banana inside. Guilt-Free Snacking for the Whole Family When you’re pressed for time, on-the-go, or feeding picky kids, it’s all too easy to select a snack that’s not truly supporting your health, fueling your body, or boosting your energy. That’s why it’s so important to plan accordingly. By making snacks ahead of time—and stocking options like Brain Boost Protein Bars so that you’re never without a healthy option to eat between meals—you’ll ensure that you and your family won’t go hungry between meals or succumb to the dangerous junk-food trap.
Learn more
Tana's Favorite Healthy Lunch Ideas to Keep You Energized
When midday hunger strikes, you need a lunch that’ll keep you going all afternoon long, not weigh you down or send you straight to an afternoon nap. Choosing foods that spike blood sugar, such as simple carbohydrates, will only lead to an inevitable crash. But including the right mix of elements in your midday meal—complex carbs, healthy fats, fiber, and protein—will offer the benefits of sustained energy and satiety. Here, I’m going to share a few of my favorite healthy lunch ideas from my book The Omni Diet. Then I’ll give you a handy mix-and-match “cheat sheet” that’ll allow you to whip up healthy lunches on your own, on the fly, and with whatever staples you have on hand in your own kitchen. Bon appétit! Tana Amen’s Favorite Healthy Lunch Ideas Rainbow Quinoa Salad with Chicken Recipe This recipe serves 6, so you can feed the family and still enjoy leftovers the next day. Quinoa has more protein than other grains, and garbanzos and chicken increase the protein content further—to about 28g per serving—to keep you feeling full for longer. Ingredients: 1 cup red quinoa ¼ cup olive oil 2 tablespoons fresh lemon juice zest from 1 lemon ½ cup pomegranate seeds or ¼ cup dried cranberries 4 green onions, chopped 1 yellow pepper, thinly sliced 1 cup baby spinach 1 cup garbanzo beans, rinsed and drained (soak them overnight and cook thoroughly; only use canned beans in a pinch) ½ cup fresh basil, chopped 3 cups baked or grilled chopped chicken breast (hormone-free, antibiotic-free, and free-range) salt and pepper, to taste Directions: Rinse quinoa well. Combine quinoa with 2 cups water in a medium pot and bring it to a boil over high heat. Reduce heat, cover, and simmer for 20 to 30 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool. In a small bowl, mix olive oil, lemon juice, lemon zest, salt, and pepper. Set aside. In a large bowl, mix quinoa, pomegranate seeds, green onions, yellow pepper, baby spinach, and garbanzo beans. Stir in basil and toss with prepared dressing. Top with chicken. Serve chilled or at room temperature. Serrano Chile Shrimp Recipe This recipe has a delicious kick of spice that you can customize according to your taste. It makes 4 servings. Ingredients: 1 cup quinoa ¼ cup vegetable broth or 2 tablespoons grape-seed oil for sautéing 4 garlic cloves, thinly sliced 3 serrano peppers, sliced in thin rings (if you don’t like food too spicy, slice the chilies in half and remove the seeds, then dice) 1½ pounds jumbo shrimp, 20 to 24 count, peeled, deveined 1 teaspoon all-purpose seasoning, such as Spike ½ cup chopped cilantro ¼ cup fresh lime juice 1 pound baby spinach Directions: In a medium pot, cook quinoa in water according to package instructions. Meanwhile, heat broth or oil in skillet over medium heat. Sauté garlic and serrano peppers till tender, about 1 minute. Add shrimp. Sauté until shrimp are pink and cooked through, about 3 minutes. Add the all-purpose seasoning. Turn off heat. Add cilantro and lime juice. Just before removing quinoa from heat, add baby spinach and blend into quinoa. Remove from heat immediately. Only leave on long enough for the spinach to wilt slightly, 1 to 2 minutes. Put quinoa/spinach mixture on a platter and arrange shrimp over the top. Drizzle the sauce over the entire dish. Teriyaki Salmon Bowl Recipe This dish is traditionally eaten with rice, but you can easily make it grain-free by serving the salmon over shirataki noodles and greens instead. Using purchased shirataki noodles, you only need to drain the water from the bag, then boil them in filtered water for 3 minutes. This recipe serves 2. Ingredients: 4 teaspoons tamari sauce 1 tablespoon rice vinegar 1 teaspoon grated ginger 1 teaspoon honey 1 garlic clove, minced ¼ teaspoon cayenne pepper 2 salmon steaks (4 to 6 ounces each) 1 tablespoon sesame oil 1 teaspoon gluten-free Dijon mustard 2 tablespoons chopped fresh cilantro 1 cup cooked shirataki noodles ½ cup grated carrots ¼ cup chopped scallions 6 to 8 cups baby spinach or bok choy Directions: Preheat oven to 400°F. In a medium bowl, mix tamari sauce, vinegar, ginger, honey, garlic, and cayenne pepper. Place salmon steaks in a baking dish and cover with marinade. Refrigerate for 15 to 30 minutes. In a large bowl, mix sesame oil, mustard, and cilantro. Stir in shirataki noodles, carrots, and scallions. Set aside. Remove salmon from the refrigerator and roast for about 15 minutes, or until fish flakes with a fork. Cut salmon into cubes. Meanwhile, steam spinach in a steamer basket for about 5 minutes, or until completely wilted. Drain well. In bowls, put steamed spinach on bottom, layer with shirataki noodle mixture, and top with salmon. Tasty Turkey Wrap When you’re really pressed for time or need to take your lunch on the go, Tasty Turkey Wrap to the rescue! This easy recipe serves 4. Ingredients: 2 tablespoons olive oil 1 teaspoon fresh lime juice 2 tablespoons chopped fresh cilantro 2 cups mixed baby greens ½ pound turkey breast, sliced (free-range, antibiotic-free, and hormone-free) 2 tomatoes, sliced 1 small avocado, sliced 4 gluten-free tortillas or romaine or iceberg lettuce leaves salt and pepper, to taste Directions: In a large bowl, combine olive oil, lime juice, cilantro, salt, and pepper. Add baby greens and mix well. Divide turkey among tortillas or lettuce leaves. Top with baby greens, tomatoes, and avocado. Fold the wrap over about 1 inch on two opposite sides, and then roll up completely. Slice in half diagonally and serve. DIY Mix-and-Match Healthy Lunch Ideas I love the above lunches just as they are, but feel free to play around with their components. Try swapping out different herbs, veggies, or greens for the ones I’ve listed. Trade your salmon for shrimp, or your chicken for turkey. It’s also fun to experiment in the kitchen and make up your own creations. And you don’t need to be a master chef—when you want to whip up a healthy lunch with only a few ingredients, you just need to keep in mind a simple formula. As a general rule, make sure you include the following 4 categories in your meal: Complex carbs Protein Fiber Healthy fat Here are some ingredient examples in each category to choose from: Complex carbs: Quinoa, lentils, sweet potatoes, or rice (choose brown rice, not white) Protein: Chicken, salmon, eggs, or turkey Fiber: Veggies like carrots, greens, red peppers, and broccoli Healthy fat: Nuts, avocado, olive or grape-seed oil Using this formula, you can easily put together a meal that meets your nutritional and energy needs at lunchtime. You can also change up your menu according to the seasons. In summer, a salad with chicken, lentils, veggies, and avocado, drizzled with a little olive oil and lemon juice, is light and refreshing. In wintertime, a soup or stew with chicken, sweet potato, and carrots, topped with nuts for a satisfying crunch, is a comfort-food option that won’t slow you down or make you feel sluggish. The possibilities are endless. Maintain Your Energy All Afternoon Long Lunch doesn’t have to be boring or an afterthought crammed into your busy day. In fact, because it does fall at midday, it’s crucial to make the right food choices. I know that when I’ve sailed through the hours after my morning workout and breakfast, I’m ready to fuel my body with a well-balanced meal that will power me through the rest of the afternoon. We all have a lot on our plate, so we must be mindful about what we put on our plate, especially in the middle of the day.
Learn more
How to Feel More Energized All Day Long
With high-stress, on-the-go, busy lifestyles, Americans often rely on an extra jolt of energy to get them through the day. The American Medical Association reports that about 85% of U.S. adults consume 135 milligrams of caffeine daily, the equivalent of 12 ounces of coffee. But more alarming, especially among young people, has been the rise of supercharged energy drinks—leading some experts to label it “a growing public health issue” in light of their potential adverse effects, including even death. As a mother, wife, and businesswoman, I’m all too familiar with having to juggle a long list of obligations. But we never need to reach for a quick fix in the form of addictive or dangerous highly caffeinated beverages. I’ve found that there are plenty of healthier ways to naturally enjoy more energy throughout the day. Tana Amen’s Top Tips to Feel More Energized If you find yourself hitting a slump mid-day—or if you can barely get going without your morning coffee—here are my top tips for feeling more alert and energized all day long. Boost Your Brain with Creatine I’ve joined in on the matcha craze (I’ll share more on green tea’s benefits below), and I love taking my afternoon iced version to the next level with BrainMD’s Smart Creatine+. Who couldn’t use an extra boost in their beverage? As I’ve said before, creatine isn’t just for bodybuilders. Yes, it helps improve your athletic performance and recovery, but it’s also a great brain booster. Smart Creatine+ actually improves cognitive function, muscle, and bones—and for someone like me who’s had thyroid issues (which can compromise muscle and bone), that’s a winning combination. It also boosts what’s known as “energy currency,” adenosine triphosphate (ATP), so we get a much-needed energy infusion at the cellular level. With this single supplement, I reap the benefits of better memory, focus, and mental clarity. Plus, it helps support anti-inflammatory pathways within the brain and prevents the buildup of reactive oxygen species (ROS), which in excess can be harmful to cells. Along with enhanced sharpness, I’ve even noticed improvements in my mood, making it easier to tackle everything on my to-do list. Choose Caffeine with Health Benefits As I’ve already pointed out, we never want to overconsume caffeine—it can be detrimental to brain health in large doses. A 2022 study published in Nutritional Neuroscience, with more than 17,000 participants, examined the effects of drinking coffee on total brain volume. The findings suggested that people who drink more than 6 cups of coffee per day may have a higher risk of decreased brain volume, dementia, and stroke. But even half of that, 3 cups per day, can negatively impact brain health, because caffeine hinders cerebral blood flow. Coffee can also give you a jittery feeling, interrupt your sleep, and even lead to addiction—remember that caffeine is a psychoactive drug! Plus, it can set you up for an energy crash as the effects wear off. If you do consume caffeine, choose wisely. I prefer matcha (green tea in powdered form) because it typically has less caffeine than coffee. Plus, green tea is a superfood, offering the benefits of antioxidant compounds called polyphenols. One study, involving nearly 2,000 women from ages 18-76, found that green tea’s flavonoids and anthocyanins are linked to lower insulin resistance and better blood sugar regulation, which translates to a lower risk of type 2 diabetes. The study also showed that these flavonoids and anthocyanins reduced chronic inflammation in the body, which can be triggered by environmental toxins, hormone imbalances, emotional stress, and excess body fat (especially belly fat) and blood sugar. Some other benefits linked to green tea consumption include: Decreased rate of heart attacks Helps prevent atherosclerosis (the hardening of the arteries that leads to heart disease) Helps lower cholesterol and raise HDL (“good”) cholesterol Increases the brain’s effective connectivity for improved learning and memory Reduced risk of skin, breast, colon, esophageal, and bladder cancer Boosted metabolism Protection against liver problems and tooth cavities Helps prevent cold and flu symptoms Try an Energy-Boosting Smoothie For a pick-me-up without any later crash, try starting your day or reviving in the afternoon with a protein- and nutrient-packed smoothie. I created my Focus and Energy Smoothie for just this reason. Simply combine the following in a high-powered blender: ½ cup frozen organic blackberries 16-20 ounces prepared iced green tea a handful of ice 2 cups baby spinach 2 kale leaves (without the stem) 2 scoops of vanilla or chocolate BrainMD’s OMNI Protein Powder liquid stevia (plain or flavored) 2 tablespoons avocado For added brain-health support, add a scoop of freeze-dried greens, like BrainMD’s Neuro Greens Superfood. You can also incorporate 1 tablespoon each of aloe gel; fiber inulin or glucomannan; and flax, hemp, or chia seeds. And you can add 1 teaspoon each of maca powder, pomegranate powder, acai powder, camu camu powder, and/or bee pollen. All these ingredients make a high-powered smoothie for focus and energy—simply blend up and add water or ice if needed to reach your desired consistency. This recipe makes 2 servings, and it’ll keep you going all day long. Add a Supplement to Your Routine If you don’t have time to whip up a smoothie, you can still reap energizing benefits—even on the go—with convenient supplements. I reach for BrainMD’s Focus & Energy in the early afternoon for an extra boost, but you can also take it in the morning. It provides me with added alertness and ramps up my productivity. Instead of caffeine, Focus & Energy works through the powers of tried-and-true adaptogenic herbs and brain-supporting ingredients. I can concentrate and pay attention more fully, and I’m even able to handle stress better. That’s because adaptogens help your body withstand stress (unlike high doses of caffeine, which actually adds stress to your body). The superstar ingredients in Focus & Energy are taken from 3 longstanding healing traditions: ashwagandha from Ayurveda, Rhodiola rosea from traditional Russian herbalism, and Panax ginseng from traditional Chinese medicine. Plus, green tea and choline help promote a focused, sharper brain, more energy, and improved learning and memory. And the green tea extract used is decaffeinated and concentrated, so you get all the benefits without any jitters or crashes. Another option I love is BrainMD’s Brain Boost On-the-Go. It’s designed to provide a safe, fast-acting pick-me-up with natural brain energizers that help me feel sharper and more focused. And because it’s packaged in individual-serving packets, it’s super easy to add the powder to water for a delicious, fizzy drink on the go—anytime, anywhere. After a drink with Brain Boost On-the-Go, I feel more mental clarity and energy. It also has a delicious berry taste with no sugar, caffeine, or artificial colors and flavors, so it’s even great for kids (and they’ll be more likely to drink their water!). As a bonus, the formula contains B vitamins to help fight brain fatigue, potassium for faster thinking, and l-theanine for a calmer mood. Going Beyond the Basics to Feel More Energized Needless to say, having more energy to tackle all your daily tasks starts with the basics. I could never accomplish everything I do without my morning workout to jump-start my day. Or a well-balanced diet full of organic veggies, protein, and healthy fats to fuel my body. Or a great night’s rest, achieved by adhering to the sleep hygiene practices I’ve so carefully developed over the years. We want to make it a priority to get all these key components in order, but our modern lives are full and busy—sometimes downright hectic. Most of us could use an extra boost in our day. And with natural solutions like the ones I’ve listed here, you can get it without the negative side effects, ensuring you have all the energy you need to tackle your to-dos with ease.
Learn more
What Are the Benefits of a Digital Detox & How to Do It
Without even knowing it, you may be feeling the negative effects of too much screen time. Have you recently felt depression, fatigue, anxiety, or body aches and pains? Do you spend so much time indoors, staring at your computer, tablet, television, and smartphone, that you don’t get enough sunlight exposure or physical activity? Are you having trouble sleeping after scrolling before bedtime, or are you experiencing screen-related eye strain? If you’re like most Americans, you spend a lot of time every day looking at screens. With mobile devices accompanying their owners everywhere 24/7, people now have virtually unlimited screen access. But this constant exposure can come with serious costs. If you’ve never tried a digital detox—avoiding or limiting screens, or certain types of usage, for a set amount of time—now is a great time to start. Let’s take a look at how screen time impacts us, how a digital detox can benefit your life, and how to reap optimal results in the process. The Dangers of Our Growing Digital Dependence According to Datareportal’s Digital 2024: Global Overview Report, 69.4% of the world’s total population now uses a mobile device, and more than 66% use the internet. Meanwhile, “active social media user identities” have passed the 5 billion mark, a growth of 5.6% over the previous year. We already know that social media is greatly impacting young people. When the Centers for Disease Control and Prevention’s (CDC) Youth Risk Behavior Survey 2011-2021 (YRBS) results were published in 2023, the stats were shocking. Based on responses from 17,000 high school students across the U.S. in 2021, the survey found that 57% of teen girls and 29% of teen boys reported feeling so sad and hopeless for 2 weeks or more in the last year that their usual activities were interrupted. And 30% of high school girls reported seriously considering suicide in the year prior. These numbers reflected dramatic increases from 2011 levels. Experts have connected these changes with the rise of smartphone and social media use, which boomed throughout the 2010s. Research studies have noted mental health can suffer (for example, through increased rates of depression and suicide) from electronic use—and more screen time has been associated with worse mental health outcomes. Other studies have found that screen time changes the volume, structure, and functioning of adolescents’ developing brains. Clearly, while technology can help connect us, it can also impact our well-being—and not only among kids, but adults as well. Many people fall into the trap of unfavorably comparing themselves to the curated online presentations on social media profiles. Others experience fear of missing out (FOMO) or are exposed to an overload of negative information online, like sensationalist news reports, violence, or content that promotes damaging behaviors like eating disorders. On top of that, we know that social media is literally designed to be addictive, in the same way slot machines are—and many Americans are hooked. Too much screen time doesn’t only affect mental health. Our physical bodies suffer, too—from eye strain, poor posture, back pain, or carpal tunnel syndrome. The combination of prolonged periods of sitting with the resulting lack of physical activity have prompted medical experts to warn us that sitting is the new smoking. And studies have shown that constant exposure to blue light from screens can even impact the skin, accelerating aging and hyperpigmentation. Staying inside glued to screens also robs us of the gifts of venturing outside, like vitamin D-producing sunshine and the stress-reducing power of nature. People can even miss out on longevity-boosting social interactions with friends and family when they withdraw or isolate while on their devices. These are just some of the effects that excess screen use can trigger. Digital Detox Benefits & How to Do It If you want to be more mindful about your screen time, try a digital detox—you’ll likely find many benefits as a result. With less distractions, you’ll enjoy more awareness of what’s happening around you, in the present moment. You’ll be able to truly connect with people and the natural world. You may also notice better focus and less stress without the constant interruptions and information overload that technology brings. If you tend to use screens before bedtime, you’ll probably enjoy better sleep, too. The National Sleep Foundation reports that the blue light from screens affects the natural sleep-wake cycle, making it more difficult to fall asleep. Checking email or engaging with other stimulating content also promotes wakefulness. And if those screens stay on—for example, if you routinely fall asleep to a television droning in the background—you can be disturbed multiple times throughout the night by light or noise. To start a digital detox, first set some parameters. Maybe you stay totally screen-free for a full day or weekend. Maybe you choose a week and adhere to a set time limit per day. (For adults, outside of work, 2 hours is the recommended maximum—significantly less than the 7 hours that’s average for American adults.) Or perhaps you’d simply like to abstain from all social media for a month-long experiment. Focus on changing the behaviors that you think are most detrimental or intrusive to your life and pick a plan you can stick with. If you fail to meet your goal, don’t beat yourself up—use the setback as information to help you learn more about your habits and make further improvements. And, before you start, share your plan with key people so they know how to reach you if needed. You might even want to get your entire family on board, framing it as a fun challenge with rewards at the end for participants. Ideally, you’ll be replacing those screens with healthier activities, so be prepared beforehand with some ideas and materials that will help occupy your time. Here are some ways I love unwinding away from screens: Getting outdoors for a hike, walk, or bicycle ride Spending quiet time in nature Completing a session of physical activity: weight training, aerobic, stretching, or mobility exercises Spending quality time, in person or on the phone, with your family or friends Cooking healthy meals from scratch Reading a physical book or magazine Journaling Prayer, deep breathing, or meditation Indulging in a “spa day” at home, with soothing music, a relaxing aromatherapy bath, a facial mask, a manicure and pedicure, and calming herbal tea Taking a tech-free weekend getaway near blue or green spaces (oceans, lakes, forests, etc.), which are shown to reduce stress Whatever parameters and activities you decide on, remain aware of your experience throughout the digital detox. You can even keep a brief written record of the process, noting what changes you made, how you felt, what challenges you faced, and how you overcame them. Don’t forget to reflect on what benefits you received in the process, like better sleep, more mindfulness, or less stress. Finally, list some ways you can incorporate these new habits into your everyday life. For example, you might trade 30 minutes of screen time every day for a walk outside or delete just one of your social media accounts. Reclaiming Your Real Life Through a Digital Detox While technology offers plenty of conveniences, it can also lead to a lot of unwanted effects when we consume it without sensible limits. Unfortunately, between gaming, social media, checking news, online shopping, and more, many people are now accustomed to living a large percentage of their lives on-screen. With so many rapid tech developments in recent years, only time will tell how much we’re all impacted by this ongoing digital revolution. But we can start making positive changes in our usage right now. Being more mindful about our exposure to screen-based content will help ensure optimal health for our brains and bodies, and a digital detox is a great way to begin.
Learn more