Wellness Blog

The New Science of Sleep: Personalized Supplements for Stress, Discomfort and Racing Thoughts

Here Are 6 of the Best Ways to Avoid Cognitive Decline

Smart Electrolytes: We Just Gave Your Water the Health Boost It Needs!

July 10, 2024

Why Women That Weight Train May Live Longer

You’ve probably heard me talk before about my love of strength training. But I’ve also made it my mission to bust through the myths held by women who resist lifting weights, fearing that it will make them look too “bulky” or muscular. This couldn’t be further from the truth! And weightlifting simply has too many benefits to risk skipping it, especially for women. According to a study of nearly 100,000 adults that appeared in a 2022 issue of the British Journal of Sports Medicine, this practice may even prolong your life. Participants who lifted weights, tracked over an average of 9 years, were found to have a 9% lower risk of death from all causes, including cardiovascular disease and cancer. And those who combined just 1-2 sessions of weight training per week with moderate to vigorous aerobic exercise showed a whopping 41% lower risk of death. My Omni Diet exercise plan, which recommends 30-60 minutes of activity, 6 days per week, combines both strength training (working with weights to strengthen and tone your muscles) and interval training (walking, running, cycling, or other aerobic activities) so you can achieve these maximum benefits. But if you need more evidence regarding the wonders of weight training, look no further—below, I’m going to review 5 of the top weight training benefits for women. These are just some of the ways this crucial category of exercise will help you feel better, look better, and live longer. 5 Weight Training Benefits for Women Better Mental Health We all love the physical perks, like a more toned body and higher energy levels, that we get from a regular exercise routine. But one of the best results of weightlifting is the immediate boost it gives to our mental health. This holds true at any age—from kids to senior citizens (and, no, it’s never too late or too early to start). In fact, an analysis of 38 studies found that just 10-30 minutes of moderate-intensity anaerobic activity (like weightlifting) is the type of exercise that gives the most significant boost in mood. Other studies have shown that within just minutes of exercise, people feel happier. Over the years, researchers have found it helpful in combating loads of mental health symptoms and conditions, from anxiety and depression to panic attacks and low moods. It also helps relieve stress and encourages better sleep, which itself is a key component of optimal mental health—all without the negative side effects of antidepressant medications. When lifting weights, you’re focused on the task at hand, which helps take your mind off any problems that might be stressing you out. During and after a kick-butt weightlifting workout, I always feel calmer, clear-headed, motivated, rejuvenated, and ready to take on my day. I also feel stronger mentally and physically, so I can live life with a greater sense of capability and optimism. Plus, while better mental health can boost your lifelong longevity, the good news is that you don’t have to wait to enjoy these feel-good benefits—they’re something you can experience right now. So get lifting! Optimizing Brain Function Because mental health is brain health (and vice versa), it’s no surprise that weightlifting not only keeps the mind calmer—it helps keep the mind sharper. Researchers have found that resistance training can help prevent cognitive decline, which accompanies debilitating diseases like Alzheimer’s and other forms of dementia. That’s because exercise is a key factor in preventing brain atrophy, deterioration, and loss of neurons. Strength training, like weightlifting, also reduces the risk for various diseases that can accelerate cognitive decline. For example, research has shown that strength training and increasing overall muscle mass lowers the risk of type 2 diabetes by 32%. Other studies have linked strength training to more stable blood sugar levels and reduced insulin resistance—both instrumental for optimal brain performance. Reducing Disease Risk As someone who has fought and beat cancer, I must emphasize that inactivity is a major risk factor for this all-too-common disease. Specifically of interest to women, numerous studies have found a link between daily exercise and a lowered risk of breast cancer. In fact, researchers have estimated that daily exercise not only reduces a woman’s breast cancer risk by 10-20%—it does so regardless of a woman’s age or weight. Weight training helps prevent other debilitating diseases, too. That’s because it positively affects many bodily functions, including: Making your lungs more efficient Strengthening your heart, muscles, and immune system Lowering the production of stress hormones by the adrenal gland Decreasing joint pain Lowering stress levels and blood sugar In general, exercise has an anti-inflammatory effect—and we know that chronic inflammation promotes disease. So, when you lift weights, you help strengthen and preserve your entire body. Weight Control Weight control isn’t just about looking a certain way—it’s about protecting our health and longevity. And weight training helps with weight control in several ways. First, it boosts your metabolism around the clock. Because a pound of muscle burns 6 calories daily, while fat burns only 2, the more muscle you have, the better your metabolism. And the “afterburn effect” means that weight training allows you to burn more calories in the hours and even days after your workout ends. Muscle also pays you back by allowing for more intense workouts, enhancing your overall fitness. But that’s not all—there are even more benefits when you replace fat with muscle through weightlifting. Reducing belly fat is especially important, because we know that excess abdominal fat fosters inflammation and decreases brain volume and health, increasing the risk for memory problems and other symptoms of cognitive decline. As an extra bonus, weight training boosts sensitivity to the hormone leptin, which tells your body to stop eating when you’re full, so that you’re less prone to overindulging. For optimal results, don’t forget to match your strength training workout routine with a healthy diet. Also, prioritize getting enough protein to ensure you’re building muscle through your weightlifting efforts. I love to fuel my workouts with a smoothie using OMNI Protein Powder in Vanilla or Chocolate. Protecting Muscle Mass and Bone Density The National Institute on Aging points out that age-related loss of muscle mass and strength, which is called sarcopenia, is simply a side effect of getting older. After reaching their peak levels at 30 to 35 years old, our muscle mass, strength, and performance slowly declines, then takes a sharper downward turn after age 65 (for women) and 70 (for men). However, muscle mass is a “use it or lose it” proposition. And when you’re maintaining or growing your muscle mass through weightlifting, you’re protecting your mobility, your ability to recover from medical setbacks, and your very mortality. When I was an ICU nurse, I saw for myself that frail elderly patients were at greater risk of death. They were more likely to have falls and broken bones, and they took longer to recover from illnesses like pneumonia. It’s also well-known that weightlifting has a positive effect on bone density and the overall health of our bones. This is especially important for women, as they commonly lose bone density during menopause. The strain of lifting weights encourages the production of bone tissue, which strengthens bones, decreasing the risk of issues like osteopenia, osteoporosis, and bone breaks later in life. Lifting Weights for a Longer Life As you can see, I have a lot of reasons to shout from the rooftops about the need for weight training—especially among women. When we pick up those weights and start building more muscle, we reap so many benefits, from maintaining healthier brains to building stronger bones. Ultimately, weightlifting will help us not only live longer, but live better, at any age.

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July 7, 2024

Why Creatine Powder Benefits the Brain & Body for Older Adults

Who wouldn’t love to support their cognitive abilities, memory, and physical performance with one superstar supplement? I’m excited to share with you a new addition to the BrainMD family of products that can do all this—and more. Tapping the power of creatine monohydrate powder, BrainMD’s Smart Creatine+ is launching this month. A lot of people have heard about creatine’s positive effects on the body. After all, it’s been a favorite ingredient among bodybuilders and athletes for years, prized for its ability to build muscle mass and aid in recovery after workouts. But it’s a lesser-known fact that creatine has been praised by researchers for offering many brain benefits, too. Let’s take a look at the latest science around this brain and body booster, how it works, and how you can easily add it to your daily routine through the Smart Creatine+ supplement. Sharper Mind, Stronger Muscles First, I’ll offer a quick review of creatine’s benefits for skeletal muscle tissue. Research has shown that those who perform physical activity can help prevent injury and improve their performance by taking creatine. Because creatine can help improve exercise tolerance, leading to increased capacity to perform high-intensity activity, it can help people achieve an overall healthier lifestyle. And we already know that exercise offers a long list of benefits, improving everything from sleep to metabolism to mood—because exercise allows for easier release of serotonin, as well as melatonin at night. What creatine is less known for is its impressive use by the brain. Researchers are increasingly discovering that taking creatine supplements is a great way to support not only muscle growth, but brain health. And, because creatine has been shown to support both skeletal muscle maintenance and cognition, it’s especially helpful for older adults. For example, creatine has been associated with improved performance on memory-based assessments. Taken as a preventative measure, it may help slow aging in the brain and offer protection against age-related effects like cognitive decline and memory loss. The Science Behind Creatine Let’s break down some of the science behind creatine in layman’s terms. When found in the brain, creatine kinase is expressed in its own unique form, which is called brain-specific isoform creatine kinase (BB-CK). Inside the brain, BB-CK enacts a process that allows it to maintain homeostasis of adenosine triphosphate (ATP), which fuels the cells of the body. This is especially important during times of rapid or altered ATP turnover in the brain—which happens, for example, when performing complex cognitive tasks or in cases of sleep deprivation. This is supported by research published in The European Journal of Sport Science in 2019, which also concluded that brain creatine is responsive to supplementation. The article stated, “When considering the influence of supplementation strategies on cognitive processes, it appears that creatine is most likely to exert an influence in situations whereby cognitive processes are stressed, e.g., during sleep deprivation, experimental hypoxia, or during the performance of more complex, and thus more cognitively demanding, tasks.” The authors added that increased brain creatine may even be effective for reducing the severity of, or enhancing recovery from, mild traumatic brain injury, and they called for more research to further explore this link. Another benefit of creatine within the brain is that it has been shown to reduce the amount of reactive oxygen species produced with cell turnover. That’s because it couples with ATP in the mitochondria and can also scavenge radical species outside of the cell. Why is this important? When reactive oxygen species accumulate or are overproduced, the result is more oxidative stress on the body, so creatine’s ability to reduce them is key. Finally, evidence has also pointed to BB-CK as an important molecule in homeostasis of the central nervous system. Major mental and developmental disorders can be related to a creatine deficiency within the body, but they may be partially reversed by supplementing with creatine. According to a study published in Nutrients in 2021, creatine supplementation has shown the potential to “improve cognitive processing, especially in conditions characterized by brain creatine deficits, which could be induced by acute stressors (e.g., exercise, sleep deprivation) or chronic, pathologic conditions (e.g., creatine synthesis enzyme deficiencies, mild traumatic brain injury, aging, Alzheimer’s disease, depression).” Therefore, creatine may be able to improve health outcomes in a range of conditions. The Benefits of Creatine for Older Adults Put simply, the effects of creatine outlined above are associated with improved cognitive processing, as well as improved memory retention, which are especially important among aging populations. In the same way creatine improves skeletal muscle performance, it can also help the brain produce energy to function at a higher capacity. Using creatine supplements like Smart Creatine+, adults of any age can take advantage of this double benefit, enjoying both improved cognition as well as maintenance of their muscle mass. Several studies have shown that creatine supplementation in aging populations—independent of the subjects’ exercise routines—helps increase body mass and muscle strength, while decreasing fatigue and improving the performance of routine daily activities. When we consider these benefits, alongside the importance of creatine for optimal brain function, it’s clear that creatine is a promising supplement for older adults. Smart Creatine+ can help reduce, prevent, or improve some of the most common challenges and symptoms associated with typical aging. If you need a handy “cheat sheet,” here’s a quick rundown of some of the brain benefits I’ve found by adding Smart Creatine+ to my supplement routine: Better overall brain health and wellness Better cognitive/mental performance Neuroprotective effects Memory enhancement Nootropic effects Neurological support Enhanced mental clarity Improved focus and concentration Incorporate Smart Creatine+ in Your Routine As many of you know, I lead a very full life as a wife, businesswoman, and mother, so anything I add to my daily routine has to be easy to incorporate. Fortunately, Smart Creatine+ is a breeze to work with. I simply mix 1 scoop with water and drink it, preferably with a meal or around mealtimes. It’s also important to drink plenty of water throughout the day when taking creatine, because creatine pulls water within the body’s cells. (If you’re not already drinking enough water, this is a great excuse to exercise more awareness around your hydration regimen!) You can also maximize your results by combining Smart Creatine+ with a couple of other BrainMD supplements designed to keep the brain and body functioning at their best. I recommend Brain & Memory Power Boost, as well as Restful Sleep, as two of the best products to take alongside creatine. These offer a one-two punch of wellness around the clock: While you’re awake, your brain will function optimally, and overnight you’ll get great sleep to fully recover from exercise and other daily tasks. Take these 3 supplements for a well-balanced, brain-focused daily supplement routine. Just a few words of caution: Make sure you speak with a medical professional and receive clearance before you start any new supplement routine. Certain people might not be great candidates for creatine monohydrate powder, including those with preexisting kidney disease, high blood pressure (hypertension), or liver diseases of any kind. It’s also not recommended for those who are breastfeeding. So, as always—especially if you’re pregnant, nursing, taking medications, have a medical condition, or have difficulty swallowing—consult your doctor before using any new supplement. Smart Creatine+ Enables Healthier Aging As advances in education, nutrition, and medicine enable us to live longer, we all need to prioritize our health so that we perform at our very best into our 60s, 70s, 80s, and beyond. Enhanced longevity is a great gift, but it requires us to care for our bodies and brains—not only when they’re in need of repair, but long before. Using preventative measures like Smart Creatine+ help boost both the brain and body for optimal health and performance for decades to come.

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June 28, 2024

Best Balance & Mobility Exercises to Do at Home

Obviously, I’m a big proponent of making movement a daily part of life. But though I talk a lot about strength training—one of my favorites—as well as interval training for cardiovascular health, there’s another category of workout that needs your attention: mobility and balance exercises. Without continually strengthening and developing your balance and mobility, you’ll find your stability and movement compromised, especially as you age. After all, when it comes to your body, you must use it or lose it. Let’s delve into why these exercises are so important—along with examples you can do right at home (or almost anywhere), no equipment needed. Why Are Balance & Mobility Exercises Important? In our modern world, so many people lead sedentary lives—sitting all day at work or while on the computer. When I spend too much time sitting, I tend to get grumpy, because I have scoliosis and my body tenses up. However, I’ve found that stretching dramatically reduces my back pain and boosts both my focus and physical performance. That’s why I take regular breaks in my day to simply get up and move. As health experts have warned, sitting is the new smoking. Additional benefits of stretching include: increased blood flow to your muscles, reduced risk of exercise-related injury, improved range of motion in your joints, enhanced athletic performance, and additional protection of brain health. In fact, I’d say that, in terms of your overall muscle health, nothing is as important as stretching. I recommend taking 5 minutes every day to do it. Try this for a week and notice the improvements in how your body moves and feels. It’s even better if you schedule several of these 5-minute breaks throughout your day. Think of them as the exercise equivalent of snacks. While stretching improves flexibility and range of motion, mobility exercises also incorporate strength, ensuring the joint can move through that range of motion. As one public health report explained, optimal mobility, defined as “relative ease and freedom of movement in all of its forms,” is a key factor in healthy aging. Mobility helps us perform the necessary tasks of daily life, such as walking, getting up out of a chair or bed, working, cooking, driving, and more. The report added that impaired mobility is associated with negative health outcomes, so strategies to optimize mobility will improve health and well-being. Meanwhile, maintaining balance helps prevent falls, which can be devastating for older adults, especially women with osteoporosis or low bone density. According to a mini-review published in Frontiers in Aging Neuroscience, balance and coordination exercises are important because older adults naturally lose balance. These changes are due to “deterioration in the sensory systems (i.e., vestibular, visual, somatosensory), the cognitive system (central nervous system), and the musculoskeletal system.” But physical activity to improve balance control will help improve static and dynamic stability, quality of life, and even cognitive functions, such as memory and spatial cognition. Top 7 Exercises for Better Mobility and Balance Ready to boost your flexibility, mobility, and balance? Here are a few of my favorite moves: 1. Chest Openers Stand up straight and clasp your hands behind your back at the base of your spine. Pull your arms back and raise them up behind you. (Don’t force your arms too far; when stretching, work with the range of motion that’s comfortable.) Open up your chest as you take deep breaths from your belly. Hold for 8 seconds. 2. Neck Stretches Standing or sitting up straight, place your left hand on top of your head, above your right ear, and gently guide your head to the left side. Lengthen the right arm, fingers reaching straight down toward the ground, to intensify the stretch. After holding for 8 seconds, move the angle of your head slightly forward, so that your head is diagonal over your chest, and hold for 8 seconds. Repeat on the other side. 3. Shoulder Shrugs and Arm Circles Standing or sitting up straight, bring your shoulders up toward your ears, then back down, in a circular motion. Move your shoulders forward for several repetitions, then change direction and move them backward. Spread your arms straight out to your sides and circle your arms forward, then backward. 4. Quad Stretches For this move, you can hold on to a chair or wall if needed, but over time you can work toward stretching without a support to improve your balance. Stand up straight and bend your right leg at the knee, gripping your foot with your right hand. Tip your hips forward to point your knee straight toward the ground. Hold for 8 seconds and repeat on your left leg. 5. Spine Twists You can do this exercise sitting in a chair or lying on the ground. In a chair, sit upright and twist only your upper body to the right side, keeping your back straight. Position your right hand behind you and hold the chair seat with your left hand. Hold for 8 seconds to open up your back. Repeat on the other side. On the ground, lie down flat on your back, with your right arm out to the side, and bend your right knee across your body, pulling your knee to the left side while keeping your left side and your right arm flat on the ground. Hold for 8 seconds and repeat on the other side. 6. Single-Leg Stands or Deadlifts Using a wall or chair for support if needed, bend your right knee and raise it toward your chest. Hold for 8 seconds. Repeat on the other side. For an added challenge, make this move a single-leg deadlift: Instead of bringing your knee up, straighten your leg out behind you. Tilt your body toward the ground so that it’s flat and parallel to the floor, then return to the upright position. Repeat on the other side. 7. Yoga or Tai Chi For centuries, practices like yoga and tai chi have been helping people achieve better balance, strength, and mobility—not to mention better mental health. If you want to add gentle routines to your weekly regimen that improve these facets of your well-being, these are great options. You can find lessons (even as short as 5 minutes) led by an instructor, both online and in-person. Tana Amen’s Tips for Mobility and Balance Exercises Here are some general tips to keep in mind when you’re practicing mobility and balance exercises: Do Them Daily Remember the mantra I’ve already mentioned: Use it or lose it. You will need flexibility and balance to do virtually anything in life, so keep those skills sharp. Practice these types of exercises daily to maintain your body and brain in tip-top condition. Don’t Forget to Breathe For better focus, a mental health boost, and improved endurance, practice deep breathing as you move through the exercises. When you deep-breathe from your belly, you force yourself to slow down and concentrate, and you achieve better oxygenation of the blood. Be Gentle When you’re boosting mobility and balance, listen to your body and make sure you’re not pushing yourself past the range of motion you’re capable of. When doing balance exercises, you may need to hold on to a chair or wall for support at first. Especially when you’re just starting out, make safety a priority. Injuring yourself is the last thing you want when you’re trying to increase your daily movement. Building Your Balance and Mobility For maximizing your overall health and quality of life, mobility and balance exercises deserve your daily commitment. Plus, they don’t require a ton of time or fancy equipment. You can do them anywhere: at home, in the office, or while traveling. I promise they’ll be the gift that keeps on giving, enabling you to live your life to the fullest at any age.

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June 16, 2024

3 Ways to Reduce Night Sweats & How to Get Better Sleep

Are you noticing changes in your sleep patterns during perimenopause and menopause? Do you wake up drenched in sweat in the middle of the night, or notice moisture on your clothes and bedding in the morning? Research has found that vasomotor symptoms, which refer to the dilation and constriction of blood vessels, are common occurrences during menopause. These symptoms include hot flashes and night sweats, which affect up to 80% of women who are reaching the end of their menstrual cycles. The good news is, we can take steps to stop night sweats and improve our overall sleep—because not enough or poor-quality slumber takes a devastating toll on the body. Here, we’ll take a look at the link between menopause and night sweats, as well as how to reduce them and get better rest through simple yet effective sleep hygiene practices. Hormonal Changes, Night Sweats, and Sleep Disturbance In order to better understand night sweats, we’ll need a quick refresher on female hormones. Women have many estrogen receptors in their body, and they produce 3 kinds of estrogen. When these 3 are in balance, women are more likely to enjoy better mood and memory, comfortable body temperature, and restful sleep. Meanwhile, another hormone, progesterone, also promotes calmer moods and better sleep. In perimenopause and menopause, changes in hormones and in the brain can trigger numerous symptoms around the regulation of body temperature. Levels of progesterone drop, which can lead to sleepless nights. Estrogen levels also plummet, which can disrupt the body’s thermostat—the hypothalamus, an area at the base of the brain—and lead to hot flashes. Women may even notice issues with their mood and memory. When hot flashes and night sweats disrupt sleep, imbalances in the appetite hormones (ghrelin and leptin) may occur. Without adequate sleep, women are more likely to have elevated levels of ghrelin, which increases appetite. This can lead to unwanted menopausal weight gain. A 2022 brain-imaging study published in Neurology found that hot flashes, especially night sweats, increased tiny lesions in the brain’s white matter. These lesions are associated with greater risk of cognitive decline, stroke, and other conditions. And a 2024 study pointed to a link between nighttime hot flashes and increases in the biomarkers of Alzheimer’s disease. Fortunately, we can take comfort in the fact that these menopausal changes don’t need to be permanent; they can resolve over time. But establishing brain-healthy habits and sound sleep hygiene practices will help you cope with this transitional period of life with less disruption and discomfort. Let’s look at some practices you can adopt right now to help stop night sweats and get better sleep. 3 Ways to Stop Night Sweats Night sweats can occur for a variety of reasons other than perimenopause and menopause, and they may signal a deeper medical issue. Or they can occur as the result of short-term circumstances, like fever, pregnancy, or as a side effect of certain medications. If you’re experiencing night sweats, you may want to rule out any potential underlying causes as a first step. But, regardless of their cause, try these 3 tips to counteract them: 1. Check Your Temperature Is your room uncomfortably warm overnight? If so, that could be worsening your night sweats. After all, when the body is overheated, its natural response is to sweat in order to cool down. It’s generally advisable to keep your room in the 60- to 68-degree range, so try 65 degrees Fahrenheit to start and adjust slightly if needed. 2. Dress Appropriately Wearing heavy fabrics to bed will only increase the likelihood of night sweats. Try changing out your warm woolens and flannels for breathable, lightweight materials like cotton. Nowadays, there are even moisture-wicking and cooling fabrics available in nightwear. Also keep this tip in mind for your bedding. Use lighter, cooler sheets, pillowcases, and blankets, rather than heavier materials. 3. Optimize Your Lifestyle Certain foods and lifestyle choices will help save—or sabotage—your sleep. For example, chili peppers can raise body temperature, interfering with sleep, so try to avoid them, especially at night. Also avoid alcohol, caffeine, high-sodium and high-sugar foods and beverages, and anything that’s ultra-processed. Make sure you incorporate regular exercise and stress-reduction techniques, too. Mindfulness, meditation, deep breathing, yoga, tai chi, and cognitive behavioral therapy are all great options to try for a calmer mind and sounder sleep. Tana Amen’s Top Tips for Better Sleep As someone who suffered from insomnia years ago, when I was battling a thyroid condition, I know how frustrating lack of sleep can be. But my struggle also helped me learn the many ways I can encourage a good night’s rest. Here are some tried-and-true strategies I recommend: Supplements Sleep medications, especially benzodiazepines like Klonopin, may seem to help you fall sleep, but they actually interfere with your normal sleep cycles and prevent the deeper rest you require. Plus, they can mess with your memory or even become addictive. Instead, reach for natural solutions in supplement form. Some possibilities are time-release melatonin, magnesium, theanine, valerian root, passionflower extract, 5HTP, GABA, and inositol. Setting the Scene To get the best sleep possible, set yourself up for success. Cover your windows with blackout curtains or blinds so that sunlight doesn’t disturb you before your desired wakeup time. You’ll also want to turn off any screens at least 1-2 hours before bedtime. Create a nightly ritual that helps your body wind down and prepare for sleep, such as reading a relaxing book, spending time in meditation or prayer, taking a hot bath, or drinking a calming chamomile tea. Whatever sleep schedule you choose, stick to it so that your body gets used to the same routine. For added support, you might want to invest in a soothing white noise machine, a light-blocking sleep mask, or a fan to keep you cool throughout the night. Health Assessment If you find yourself struggling to fall asleep or stay asleep, check for underlying causes. How much alcohol and caffeine are you consuming? Do you have symptoms of sleep apnea? Are you taking any medications that might interfere with sleep? Do you have other conditions, like chronic pain, keeping you up at night? Visit your doctor to ensure all your key health numbers are on target and to rule out or treat any underlying issues. Adding poor sleep on top of an existing health condition is likely to worsen your symptoms—and create new ones. Better Sleep for Better Health If night sweats are interrupting your slumber, it’s normal to feel uncomfortable and frustrated. But by implementing the techniques outlined above and maintaining a healthy diet and exercise routine, you can help ease the night sweats that often accompany menopause. As a bonus, these changes will improve your overall well-being. Sleep is the time when our brain cleans and repairs itself, so it’s a must for optimal memory, learning, and behavior. Over time, proper sleep helps prevent cognitive impairment, from mild forms to more advanced conditions like Alzheimer’s and other types of dementia. In fact, it helps decrease risk for all kinds of chronic diseases, while improving mood, boosting energy levels, and helping control weight. Sleep also helps us make better choices throughout our waking hours. Without enough sleep, you’re more likely to have trouble concentrating and exercise poor judgment. Lack of sleep is associated with life-altering effects like greater risk of obesity, substance abuse, and even car accidents. That’s in addition to the increased risks for everything from type 2 diabetes and depression to heart attacks and high blood pressure. In other words, prioritizing your sleep means prioritizing your health and longevity, so make sure you get your Zzzs! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

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June 11, 2024

Tana Amen's Best Practices for a Strong Body and Mind

Caring for both your physical body and your mental health are essential for truly feeling your best. After all, if your mental health is suffering, you won’t be able to enjoy the full advantages of a well-balanced diet and exercise plan. And without taking care of your physical body, you won’t optimize your mental health. That’s why I consider health a full-body—and mind—effort. If you’re not sure where to start, read on to learn 6 fundamental strategies for building inner and outer strength. Consider this a cheat sheet for living your life to its fullest potential. Whether you start small with just 1 of these or incorporate all of them, I promise that you’ll notice the difference. How to Feel Strong Inside & Out Inner Strength Building Techniques With mental health issues on the rise in the wake of COVID-19, it’s more important than ever to practice strategies that help us feel calmer and more centered. Here are a few of my favorites—including action steps you can take right now—for better mental health: 1. Think Positive Your thoughts create your reality. And negative thoughts create a negative reality—because they’re actually detrimental to your health, contributing to dementia, depression, anxiety, mood swings, and irritability. They affect every cell of the body. My husband, Daniel, calls them ANTs, or automatic negative thoughts. Unfortunately, doom-and-gloom thinking keeps us in a cycle of self-pity and victimhood. Among other manifestations, ANTs can include catastrophizing, all-or-nothing thinking, blaming, wallowing in guilt, or negatively comparing yourself to others. On the other hand, positive thoughts keep us looking at the brighter side of life. Your relationships and well-being improve. Your stress levels reduce. You even look younger! Action steps: Start to question your ANTs and ask if they’re really true. Recognize your negative thinking patterns and start to re-examine situations in a more positive light. Start a daily gratitude list and incorporate positive affirmations into your day. 2. Build Healthy Relationships When a landmark Harvard study tracked participants over nearly 80 years, researchers found that relationships are one of the top predictors of health. Our social connections are crucial for staving off physical and mental decline, supporting us through hardships, and even helping us live longer. Sadly, so many Americans today are suffering from the epidemic of loneliness. It’s important to not only create more genuine connections in our lives, but to ensure those relationships are as healthy as possible. Unhealthy relationships can actually damage our well-being. But great relationships don’t just happen; they’re built over time, with consistent effort and practice. Relationships require being proactive and investing your energy and effort over the long haul. Action steps: Follow the 8 principles outlined in the acronym RELATING: taking responsibility, showing empathy, listening, being assertive (yet kind), spending time together, inquiring about negative thoughts, noticing what’s going right, and offering grace to your partner. 3. Put Yourself First While many women are taught to take care of everyone else before themselves, we now know that we need to make ourselves #1—only then we can fully show up for others. Prioritizing self-care, which can take many forms, will help you navigate the ups and downs of life with more resilience. Plus, when hardships do happen, you’ll have plenty of coping strategies to help you through. Remember that taking care of your mental health means taking responsibility for your life and avoiding the blame game or a victim mentality. So, when troubles arise, ask yourself what you can do about it right now, focusing only on what you can control. Set goals and celebrate wins. Ask for support from your loved ones. These are just a few ways to put yourself first. The more you get into these habits, the more they will come naturally to you. Eventually, they’ll be second nature. Action steps: To reduce stress, reflect on your life, and help process your emotions, try meditation, prayer, deep breathing, and/or journaling. Take better care of yourself inside and out by avoiding alcohol and instead indulging with a piece of dark chocolate, a soothing herbal tea, or a hot bath with relaxing lavender oil. Outer Strength Building Techniques We need to match the above strategies for sound mental health with the utmost care for our physical bodies. Here are some of my non-negotiables for staying at the top of my game every day: Eat a Balanced Diet We’ve all heard the phrase “You are what you eat,” and that’s a problem if you’re relying on the Standard American Diet, chock-full of ultra-processed “FrankenFoods.” These create inflammation in the body and can trigger an ugly cycle of dependence—researchers have found them to be addictive in the same way cigarettes are. They also harm your mental health, while increasing your risk for dementia and many other chronic diseases. Instead, aim to fill your plate with 70% plant-based foods and 30% high-quality protein, the ratio I recommend in my book The Omni Diet. You can also eat healthy fats, like those found in nuts or avocados, but avoid trans fats or fried foods like the plague. An occasional splurge (not a binge) on a less-healthy food is fine—but make these rare. I suggest the 90/10 rule, which means sticking to a healthy diet 90% of the time. And don’t forget to drink plenty of water to stay hydrated. Practice Healthy Movement Exercise isn’t just something we do for 30 or 60 minutes a day—we must all make healthy movement a way of life. Yes, you’ll want to commit to a routine of strength training three days a week (both upper and lower body moves), to strengthen your bones, build muscles, and enjoy a more toned appearance. And interval training is a must for busting stress, boosting endurance, and improving cardiovascular health. But you should also work movement into your life in other ways throughout the day. Take the stairs instead of the elevator. Go for frequent walks—as a bonus, getting out in nature provides instant stress reduction. Enhance your flexibility with sessions of yoga, tai chi, or qigong. Or take up a martial art to feel seriously empowered and work toward a worthy goal (I got black belts in both Tae Kwon Do and Kenpo Karate). When movement becomes a part of your life rather than just another daily chore, you’ll reap round-the-clock benefits. Maximize Brain, Heart, and Gut Health Practices like eating a healthy diet, exercising, and reducing stress levels all contribute to a healthier heart, so if you’re following the list above, you already have a great start. And because your heart and brain are connected and communicating through blood flow, a healthy heart will also help protect your mind, mood, and memory. Get check-ups regularly to make sure you don’t have high blood pressure, diabetes or pre-diabetes, coronary artery disease, or other conditions. You’ll also want to care for your gut, often called the body’s “second brain.” Scientists are discovering just how much gut health impacts our overall health, from maintaining a strong immune system to improving mood and mental health. They’ve also found that, thanks to the gut-brain axis, the gut (like the heart) is in constant communication with the brain. To boost gut health, avoid pesticides, dairy, processed meats, excess sugar, food additives, and alcohol. Consume foods and supplements that are rich in probiotics and prebiotics. Know Your Own Strength We often don’t know our own strength—mental or physical—until it’s tested. And we usually find out that we’re much stronger than we think. Still, it’s important that we take steps to strengthen the body and mind before we need to face those challenges. With any or all of the simple strategies above, you’ll feel better prepared for anything that comes your way. You’ll also be well-equipped to overcome setbacks, age with grace, inspire your loved ones, and live every day with more joy. I’ve learned from experience that these goals are worth working for! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

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June 10, 2024

Exercise During Menopause: How to Step Up Your Workout Routine As You Age

As hormone levels change during perimenopause and menopause, women can experience many unpleasant side effects, from mood swings and night sweats to brain fog. But these symptoms don’t have to be debilitating. A variety of healthy lifestyle choices can help improve well-being and mood during this transitional time of life. One of the most effective ways to feel (and look) better is exercise. Here, I’ll break down some of the changes to expect during menopause, how exercises can help counteract common symptoms, and what types to include in your workout routine. I’ll also share several other lifestyle changes that will help you feel your best throughout this process. Understanding Menopausal Changes During a female’s fertile years, her estrogen naturally fluctuates throughout the month, occurring in tandem with the menstrual cycle. But after about 3 decades of this cycle, women enter perimenopause, a process that lasts for years, and then menopause. Various changes, associated with decreased fertility, are happening in a woman’s body during these phases. Most significantly, the fluctuations of estrogen in the body change from rolling levels to more dramatic spikes and dips. The high levels soar higher and lows become lower, compared to the previous levels experienced during a typical menstrual cycle. Because every organ of the female body has estrogen receptors, these declining levels can significantly impact the body’s functioning. And that’s not the only change menopausal women are contending with. Progesterone, a feel-good, calming hormone, also begins to decline. As a result, women can feel depressed, anxious, irritable, or fatigued. They may experience weight gain, headaches, or brain fog. As menopause progresses, symptoms may worsen. Hot flashes and night sweats can cause discomfort. Low mood, difficulty sleeping, and memory problems may persist. And hormonal changes can lead to challenges like vaginal dryness, lower libido, and urinary tract infections. Why Is Exercise So Important During Menopause? Keeping a regular exercise routine is important at any age, but during menopause it’s a must. Here are just some of the ways exercise can help counteract the unpleasant effects listed above: Mental health: Exercise helps manage anxiety while boosting mood. Strength training is one of my favorite types of exercises, because it’s been linked to improved mental health, but all exercises generate feel-good endorphins. Exercise also lowers levels of cortisol, the stress hormone, in the body. Heart health: Did you know that your heart can be adversely affected by the lack of estrogen being naturally produced by the body? Exercise, on the other hand, supports heart health. Your heart is a muscle, and like any other muscle, it becomes stronger when it’s forced to work during exercise. Fighting weight gain: A lot of factors work against weight maintenance as we age. Not only are fluctuating hormones associated with weight gain, but everyone—both men and women—tend to lose muscle mass over time, which causes metabolism to drop. Exercise helps prevent weight gain in your later years. Muscle and bone mass: A report published in the Journal of Mid-Life Health notes that exercise is key for the maintenance of muscle mass, and therefore for bone mass and strength, in menopausal women. Maintaining bone mass is especially important to help prevent osteoporosis after menopause. Best Exercises for Menopause Combine these 3 types of exercises to help reduce unpleasant menopause symptoms: Strength Training Be sure to commit to at least a couple of days of weight training each week during menopause and beyond. A 2019 article in The Journal of Strength and Conditioning Research noted that, among older populations, “resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy.” If you’re not already strength training, you can start with my Beginning Circuit Training Routine. It includes 4 full sets with 12-15 reps of each of these exercises: bicep curls, goblet squats, dumbbell flies, lat pulldowns, step-ups, and abdominal curls. After you get used to this routine, you can increase the intensity and elevate your heart rate by doing bursts (like a short sprint or stair climbs) between each set. In general, I recommend two 30-45 minute weightlifting sessions per week—one for the lower body (abs, lower back, and legs), and one for the upper body (arms, upper back, and chest). Interval Training In addition to strength training, try interval training for 20-30 minutes, 2-3 days per week. In interval training, you cycle through periods of moderate exercise followed by short bursts of intensity. For example, you may alternate 3 minutes of brisk walking or comfortable bicycling with 1 minute of sprinting or intense pedaling. Whatever activity you choose, start at a moderate pace for 3 minutes, followed by a burst of maximum exertion for 30 seconds to 1 minute. Repeat this cycle throughout the session, aiming for at least 4 bursts total. Flexibility Training While strength training and cardio get a lot of (well-deserved) attention, workouts that increase flexibility and balance are also great for menopausal women. Better balance will help prevent falls, which can be devastating for older women, especially when combined with osteoporosis. Meanwhile, practices like yoga and meditation have been shown to improve brain health, focus, and thinking skills—helping to delay the effects of age-related mental decline. In other words, it’s crucial to keep our bodies and minds flexible as we age. Yoga, meditation, and mindfulness will assist with both. Top 4 Lifestyle Changes for Menopause Exercise is one key factor in counteracting the effects of menopause, but other lifestyle habits will help promote optimal well-being. Here are a few of my favorites: 1. Reduce Hot Flashes Avoid common triggers for hot flashes: caffeine, alcohol, spicy food, cigarette smoking, and stress. These all cause the blood vessels to dilate, which can help induce a hot flash. 2. Stick to a Well-balanced Diet Fill your plate with plenty of fresh produce, plus clean protein sources and healthy fats, like those in avocados and nuts. And be sure to counteract menopause-related impacts on bone health by getting enough calcium and vitamin D. You may want to add these through supplements to help prevent osteoporosis. 3. Manage Your Stress With so many changes happening within the body, menopausal women can experience low moods and irritability. That’s why it’s so important to add in practices that will help reduce stress levels. I love to start and end each day with meditation to set me up for success and wind down before bed. You can also journal to help process your thoughts and emotions, or start a daily gratitude list to count your blessings. You may even try acupuncture or diaphragmatic breathing. Experiment to find what works best, so that you have several stress-reducing tools ready whenever you need them. 4. Practice Sleep Hygiene Hormone-related sleep disturbance is a common challenge in menopause—and lack of sleep can lead to higher stress levels, weight gain, brain fog, and numerous other symptoms. Make sure you’re creating the best possible scenario for slumber by adhering to sound sleep hygiene practices, such as: Arranging your environment—try a 60-68-degree room temperature, blackout shades or a sleep mask, a fan for cooling off after night sweats, and/or a white-noise machine Eliminating electronics in the bedroom and at least 1 hour before bedtime Taking supplements before bed, such as time-release melatonin, valerian root, magnesium, 5HTP, GABA, or inositol Achieving Better Health During and After Menopause While women face many challenges during menopause, exercise and other health-boosting steps can help ease symptoms. Fortunately, many symptoms do pass over time, and life can start to feel more stabilized once again. But, in the meantime, exercise and other lifestyle changes will aid you in getting through the process—and help you establish healthier habits for years to come. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

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June 2, 2024

The Impact of Community Support in Mental Health & Healing

We’ve all heard the proverb “It takes a village to raise a child.” But it takes a village to help an adult grow and thrive, too. From friends, neighbors, and community resources to national organizations, peer support groups, and psychotherapists, there are so many ways we humans can—and should—rely upon each other. Studies have noted that social support may help offset certain genetic and environmental health risks, create better stress resilience, and protect against negative aftereffects of traumatic events. A lot of people fall into the trap of thinking, “I can handle everything by myself” or “I don’t need any help.” After all, our American culture promotes independence and self-sufficiency. And though we want to be able to meet our own needs in certain ways, we must also recognize that asking for help isn’t a sign of weakness—it’s a sign of strength. 6 Benefits of Community Support Put simply, we’re stronger together. Here are a few of my favorite benefits of community support: 1. Building Resilience When I was diagnosed with cancer, my physician advised me not to practice Kenpo karate anymore. But this habit wasn’t just about exercise—it united me with an entire community of people who provided crucial support. I decided to ignore my doctor’s advice. To this day, I believe it was partly because of my Kenpo community that I didn’t give up or give in to the illness and all the challenges I was facing. I continued on with my martial arts practice and later received my black belt in Kenpo, which gave me a tremendous sense of personal accomplishment. Of course, my community was there to cheer me on every step of the way. Social support gives us a reason to keep going and believe in ourselves, building better resilience in the face of hardships. 2. Better Health Having a close-knit circle of family and friends is actually an effective medicine, shown to help slow the aging process, fight illness and depression, and speed up recovery. For some people, friendships may have an even bigger impact on psychological well-being than family members. But having circles of social support is important at all levels, from close personal relationships to larger community ties. One study at Brigham Young University found that social connections—including friends, family, and colleagues—can improve your odds of better health and longevity by a whopping 50%. On the other hand, low social interaction was equated to the health impact of smoking 15 cigarettes a day, being an alcoholic, or not exercising. These findings emphasize the incredible value of quality companionship. 3. Pooling Resources Group interaction helps foster a sense of belonging and perspective. When we share our burdens with other people, we feel less alone. Conversely, when we hear about the concerns and problems of others, we find a lot more gratitude for the many blessings we have in life. We also learn that our problems aren’t all that unique. Being in community teaches us that we all struggle with fears, insecurities, and adversity. Banding together makes us feel like we belong and eases our pain, no matter what we’re coping with. And we’re able to share ideas and resources with each other, which can help everyone better navigate their own journey through life. 4. Opportunities for Growth In social relationships and communities, we’re offered endless opportunities to become better people. We get to sharpen our communication skills as we learn to share with and listen to others. We receive motivation and support, then offer it back in return. We can establish traditions or rituals to help us commemorate certain occasions or achievements. We learn how to process problems and celebrate our wins. We practice showing up for others—and for ourselves. We learn humility and how to be vulnerable. We can even develop a better relationship with the earth and improve our environment—for example, by joining with others on efforts like tree planting or neighborhood cleanups. 5. Helping Others Numerous studies have shown that giving back to others provides a multitude of health benefits, and maintaining a support network offers up plenty of opportunities to help out. When you help others, you receive a boost in both physical and mental well-being and may even lower your risk of conditions like depression and dementia. Helping others also stimulates feel-good chemicals in the brain, like serotonin, dopamine, oxytocin, and endorphins. In fact, studies have shown that pain tolerance positively predicts a person’s social network size. That’s because oxytocin, vasopressin, and endocannabinoids—all associated with social behavior—offer pain-relieving effects. 6. Spreading Positive Habits Did you know that healthy habits are contagious? For example, in a group of smokers, if one friend quits, their buddies are 37% more likely to kick the habit as well. Or, if your best friend starts working out, you could be more likely to join her at the gym. In other words, getting healthy can become a team effort. To get the most out of your community, inspire positive habits in each other and create accountability. Exercise together, swap healthy recipes, or simply share quality time to experience the healing power of laughter and joy. And celebrate all your wins together for ongoing feel-good effects and motivation. How to Thrive in Community Naturally, being in community isn’t always easy. Working with others is bound to generate emotions, reactions, and conflicts that aren’t triggered when we’re flying solo. But that’s a good thing! Relationships give us the chance to face our own issues, learn important lessons, and grow as a result. Here are my top tips to help your community involvement flow more smoothly: Embrace a Two-way Exchange Life is a flow of give and take. In community, some days you’ll be the person who needs extra support. Be ready to receive it—because on some other day, you might be the one who needs to give it out to someone else. Some people are naturally better at giving, while others may be more comfortable receiving. Balancing both—even if you need to learn how to do something that doesn’t come naturally to you—is the key to healthy relationships and support groups. Practice Active Listening Be honest: When someone’s talking, are you actually listening or simply waiting to respond? Do you tend to interrupt people or immediately jump in with a load of advice to “fix” their problems? In healthy communities, we must practice active listening. That means being attuned to what the other person is saying and what emotions are behind it. It also means being able to witness their communication without unasked-for advice, snap judgments, or critical comments. It’s not an easy task, but working on this skill will benefit all your relationships, inside and outside of larger communities. Navigate Conflict with Grace When you gather together a range of personalities and backgrounds, conflict is bound to happen. Misunderstandings arise, feelings get hurt, and people make mistakes. But don’t look at conflict as a painful inconvenience or something to avoid at all costs—take it as an opportunity to grow and strengthen your relationships. In addition, some of us may find that it’s easy to forgive other people when they make mistakes, yet we beat ourselves up relentlessly for any little misstep. Make sure that you extend compassion not only to others, but to yourself. Finding Support Through Connection I truly don’t know where I’d be without my social support systems, but today too many Americans suffer from the epidemic of isolation and loneliness. We must all work together to transform the pain of alienation into the comfort of acceptance and belonging. With positive-minded people around us, we not only receive the benefits of a longer life, but a life well-lived. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

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May 29, 2024

The Impact of Nutrition on Childhood Brain Development: Building Healthy Habits Early

As children are growing, their brains are growing, too. A full 90% of brain development occurs by age 5, but the process actually continues into adulthood, until their mid- to late 20s. And the habits that they establish at a very young age can set them up for a lifetime of success—or a lifetime of struggle. By the time my daughter, Chloe, was 2 years old, I was teaching her how to make brain-healthy choices, and proper nutrition was a big part of that. To ensure our kids grow up their healthiest, we must avoid the standard American diet that, unfortunately, they’re exposed to every day. We should also be modeling healthy behaviors for them, so they can learn by example and eventually make their own healthy choices by default. 5 Best Foods for Child Brain Development I know that enticing kids to eat healthier can sometimes feel like an uphill battle. But when we choose foods that are tasty and good for them, everyone’s a winner. Here are several key ingredients—all nutritious and delicious—that I recommend for promoting healthy childhood brain and body development, plus easy ways to incorporate them into kid-friendly (and mom-approved) meals. 1. Eggs Eggs are a real lifesaver for busy moms, because they’re so easy to prepare and pack for on-the-go eating. But brain-wise, they optimize acetylcholine, a neurotransmitter that’s important for learning, memory, and association. A lack of acetylcholine can lead to a decline in cognitive function and difficulty learning. Egg yolks are also a top-notch source of vitamin D and rich in protein. They contain lutein, an antioxidant, to help fight inflammation in the body. While low in calories, eggs are also chock-full of two amino acids—tryptophan and tyrosine—that have antioxidant properties. Make sure you choose cage-free, organic, DHA-enriched eggs from vegetarian-fed chickens. Egg Recipe Ideas: For maximum simplicity, make a dozen hard-boiled eggs at the beginning of the week so they’re easy to eat as a snack or slice up for salads. I also love egg salad wraps, made with a coconut wrap instead of traditional white flour tortillas. But eggs are so versatile, the options are endless—they’re also great simply cooked in a pan for breakfast or anytime. 2. Healthy Fats While everyone should avoid fried fats and trans fats, healthy fats are a necessary component to promote brain health, heart health, and total-body health. That’s because the body uses these fats to support optimal brain function, store energy, build healthy cells, prevent oxidative damage and degenerative nerve disorders, and manufacture hormones. Fat also helps kids feel full and satisfied after a meal. It’s required for the body to absorb and store certain vitamins, minerals, and nutrients—so, when your kids take nutritional supplements, serve them with a meal containing a little healthy fat. Incorporating omega-3 fatty acids into their diet can help support muscle growth, too. Recipe ideas: Reach for nuts and seeds, like almonds, walnuts, almond or cashew butter (not peanut butter), and sunflower or pumpkin seeds. You can also add these to a delicious homemade trail mix—perfect for snacking on the go. Use oils sparingly and choose wisely: Olive oil is great raw (such as in salad dressings), but for cooking, try coconut oil, grapeseed oil, or macadamia nut oil. And don’t forget avocados. Use them in guacamole for dipping vegetables, in smoothies, and in salads. They’re also the base for my Amazing Avocado Gelato, which kids always love. 3. Low-glycemic Fruits Fruits such as apples and berries contain soluble fiber, which provides “food” (prebiotics) to the friendly health-boosting bacteria in your gut. This improves digestive health, and we now know that gut health can influence the health of the entire body. These friendly bacteria are responsible for making certain vitamins, such as vitamin K and some B vitamins, and boosting immunity. A lot of fruits are high in sugar, so choose low-glycemic fruits and don’t overdo them. Overall, my favorite fruit choices are organic strawberries, blueberries, raspberries, and blackberries. These have less of an impact on blood sugar, and more nutritional value, than starchy or high-sugar fruits, like pineapples. Berries also have special brain-health benefits—like little Pac-Men, they actually help to clean up debris in the brain through a process called autophagy. Organic apples and cherries are healthy choices, too. Healthy Fruit Recipe Ideas: Muddle berries and fresh mint at the bottom of a glass, then pour sparkling water on top for a refreshing summertime drink. Add any kind of berries to morning smoothies. Or top healthy breakfasts like grain-free and gluten-free muffins or French toast with fresh berries for a flavorful, juicy treat. One word of warning: Avoid packaged fruit juices—they’re notorious sugar bombs and offer none of the fiber you find in whole fruits. 4. Cacao Kids love chocolate, but we want to steer them away from mass-produced, ultra-processed candy bars and instead toward the wonders of raw chocolate, cacao. Researchers have found that raw cacao has a multitude of benefits, including for the brain. They’ve linked chocolate and cacao to improvements in blood pressure and increased blood flow through the arteries, which benefit both the heart and the brain. Cacao has also been associated with a boost in mood and brainpower, as one study’s participants were found to perform better on mental tests a few hours after eating dark chocolate. Cacao has other positives, too, like possibly reducing risk for diseases like cancer and diabetes, as well as helping prevent stroke and heart attacks. While our children aren’t usually at risk for such conditions, starting healthy eating habits early will help prevent inflammation and disease later in life. And cacao has more inflammation-fighting power than both blueberries and green tea, thanks to its antioxidants known as flavanols. Cacao Recipe Ideas: Add cacao powder to smoothies or caffeine-free iced tea. You can even sneak raw cacao powder into a hearty turkey-based chili for dinner, which creates delicious leftovers for the next day’s school lunch. And cacao is a natural choice for homemade puddings made with avocado or chia seeds. When shopping for packaged dark chocolate, choose a type that’s sugar-free and dairy-free for maximum health benefits. 5. Lean Meats We want to ensure our kids consume enough quality protein from sources in addition to eggs. Studies have reported that too little protein in early life can result in a smaller brain size, with reduced RNA and DNA content, fewer neurons, simpler dendritic and synaptic architecture, and reduced concentrations of neurotransmitters and growth factors. Protein supports both mental sharpness and physical stamina. (Just make sure to balance out the protein with plenty of fresh veggies.) Getting enough lean protein can even improve mood, because protein-rich foods, such as seafood, poultry, and other lean meats, all help boost dopamine. Insufficient dopamine is associated with attention deficit disorder (ADD), lack of focus, and low motivation. Lean Meat Recipe Ideas: Try grilled chicken breast in salads and as a main course. As a kid, Chloe loved my chicken wings, which make great leftovers, too. For seafood, smoked wild salmon is great for a sit-down meal, but on the go, try canned wild salmon packaged in a pop-top container. Or try pre-cooked wild shrimp. (Both salmon and shrimp contain acetylcholine, the cognition-boosting neurotransmitter in eggs.) And grass-fed, nitrate-free jerky is another great on-the-go snack. Better Brain Development Through Diet While it’s important to follow a healthy diet at any age, it’s crucial for children. Their optimal development requires consuming a range of nutrients that support the brain and body as it grows and matures into adolescence and eventually adulthood. By giving them the tools to succeed through proper nutrition, parents can start establishing their healthy habits early on—ultimately making a lifelong impact in their health and happiness.

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May 20, 2024

The Power of Empathy: 6 Keys to Building Strong Relationships

Did you know that your relationships help determine the quality of your life, your health, and even how long you’ll live? When a Harvard study tracked hundreds of people over nearly 80 years, researchers found that the quality of people’s relationships—more than any other factor—predicted long, satisfied, healthy lives. Unfortunately, how to build and maintain strong relationships is one subject we weren’t taught in school. And, in the decades before concepts like couples therapy and emotional intelligence became buzzwords, many people weren’t exposed to healthy relationships in their household while growing up. As a result, it’s up to us adults to learn how to keep our relationships strong and to model the principles of healthy relationships for our children. It’s never too late to learn. 6 Keys to Building Strong Relationships Want to build a healthier relationship with your spouse, siblings, parents, and friends? Here are my top suggestions for making sure any type of bond stays strong, even through the inevitable ups and downs life throws our way. 1. Make a Commitment You might have heard that love is an action word. That’s because it’s not something that flourishes on its own or automatically maintains its strength over time. On the contrary, it requires commitment and an ongoing effort by all parties to ensure that it grows and evolves. In order to have healthy relationships, you need to commit to the work they require. This includes both emotional work, such as understanding your own reactions and motivations, and physical work, such as spending quality time together. For my husband, Daniel, I set aside “special time,” taking 30 or 60 minutes each day to do whatever he wants. It’s an investment in our “love account” that pays dividends for both of us. Staying on autopilot in your relationship is the alternative to commitment and effort, and it’s a surefire pathway to distance, alienation, and even resentment. Ensure that you and your partner understand the commitment you both share, including what exactly that means in your relationship. Instead of taking your relationships for granted, constantly nurture them for maximum longevity. 2. Take Responsibility When conflict strikes—and it will—I’m a big fan of taking personal responsibility and avoiding the “victim mentality” trap. As long as you’re busy pointing fingers or wallowing in self-pity, you’re not doing the work necessary to arrive at a positive and productive solution for both parties. And getting into the blame game usually escalates the situation rather than repairs it. Keep in mind that taking responsibility has nothing to do with blame. Split the word into two, and you see response ability—meaning you have the ability to respond in whatever way you choose. Will you choose to respond in love or in anger? If a disagreement arises, take time to calm down and ask yourself what role you’ve played in the conflict. Be honest about your own behavior. Then ask yourself what you can do to improve the situation. Remember to focus on the things you can control, not on the things you can’t (such as other people’s actions). 3. Kill the ANTs Do you know people who seem to live their lives under a black cloud of anxiety, fear, and sadness? They’re probably falling prey to a lot of negative thinking patterns. Daniel refers to them as ANTs, which stands for Automatic Negative Thoughts. They create skewed perceptions and can lead to the victim mentality I mentioned above. The 9 types of ANTs are: All-or-Nothing: Believing that something is all good or all bad Just-the-Bad: Seeing only the bad aspects of a situation Labeling: Attaching negative labels to oneself or others Guilt-Beating: Often using words like should, must, ought, or have to Fortune-Telling: Predicting a negative outcome, often without evidence Mind-Reading: Believing you know what others are thinking If-Only and I’ll-Be-Happy-When: Harping on the past and longing for the future Blaming: Blaming someone else for your problems If you find yourself falling into any of these patterns, you can learn to step out of them. When a thought pops up, ask yourself this series of questions: Is it true? Can I be 100% certain it’s true? How does the thought make me feel? How would I feel without this thought? Write your answers down if you find that helpful. Keep practicing this technique to establish some distance between you and your thoughts. When you start to question your automatic internal responses to stressors, you’ll learn that many of your assumptions, suspicions, and fears are totally unfounded. And you’ll be able to approach your relationships with much more balance and rationality rather than catastrophizing. 4. Practice Healthy Communication Without fair, open, and honest exchanges, no relationship can thrive. As human beings, we’re always evolving, changing, learning, and growing. So, when we avoid communication, we might imagine our partner is the same person we fell in love with 10 years ago—or even 10 months ago—and that’s simply impossible. Ongoing communication ensures that both people continue learning about each other and growing in the same direction. Daniel and I make time for regular check-ins about our goals and what’s working (or not) in our individual lives and our relationship. Keep in mind that communication is a two-way street. You’ll want to express your own needs and feelings in a respectful manner, but you must also engage in active listening. That means really hearing what’s said (even repeating back what you’ve heard to make sure you understand correctly) and making an effort to understand the emotions behind it (practicing empathy). On the other hand, you’ll want to avoid toxic communication tactics: talking over someone, constantly interrupting, engaging in shouting matches, making passive-aggressive comments, stonewalling, or just waiting to talk versus truly listening. In general, aim for responding rather than reacting to what’s been said. And don’t forget to share plenty of positive feedback and appreciation—it makes a world of difference in the happiness of partnerships. Relationship expert John Gottman has found, over decades of studying couples, that the ratio of positive to negative experiences should be 5 to 1. Therefore, for every negative interaction, there should be 5 positives to counteract it. 5. Learn Lessons and Move On When you experience conflict, look on the bright side: By taking the actions outlined here, you’re actually on your way to strengthening your relationship. Conflict is inevitable, but working through that conflict in a healthy way will solidify your bond and give you important information, should you choose to learn from it. Approach a difference of opinions from a place of curiosity, not judgment. Are someone’s needs not being met in the relationship? Is there a compromise that will work best for everyone concerned? Note that “winning” or “losing” should never be a factor—the only “winner” should be the relationship as a whole. Finally, learn to exercise grace, forgiveness, acceptance, and letting go. In times of conflict, ask yourself where your partner is coming from and put yourself in their shoes. Also ask yourself how important the problem is. Will you care about this in a few years, or even a few days? Or is there a deeper issue at the root of the problem that does need to be addressed? Seek an honest and fair assessment of the situation. Afterward, discuss what you’ve learned in the process, and be ready to move on, stronger than before. Relationships Take Work—And They’re Worth It! I’d be lying if I said all my relationships were smooth sailing 100% of the time. But what I’ve learned is that I don’t need to take a situation and make it worse through knee-jerk reactions and finger pointing. Instead, I feel empowered to carry the above strategies and lessons to every new relationship I build, now and in the future. Learning and practicing the principles of building strong relationships is truly the gift that keeps on giving.

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May 12, 2024

Travel as Therapy: How Adventures Can Heal & Transform

Did you know that nearly half of Americans don’t take their allotted vacation days from work? That’s an alarming statistic, because in today’s high-stress, 24/7 world, we need to prioritize our downtime more than ever. Many people fear stepping away because they don’t want to “fall behind.” But studies have shown that taking breaks, both spaced throughout the day and packed into a weeklong vacation, actually increases productivity. You’re also less likely to suffer from the burnout that can accompany a hectic, unrelenting schedule. Not scheduling time off can increase the risk of both physical and mental health conditions. Interestingly, taking a vacation creates upsides far beyond your own well-being. A Swedish study found that it benefits not only the vacationer, but the people around them. The study called this effect “positive emotional contagion or what might be called ‘mass psychogenic wellness.’” Getting out to new places and interacting with locals at places like cafes, parks, and festivals was shown to create positive effects for all involved. These are only some of the advantages of traveling. If you’re looking for reasons to step outside your normal routine and hit the road, look no further. Here are 9 more benefits that might surprise you. Travel as Therapy: 9 Amazing Benefits of Traveling 1. Boosting Brain & Heart Health When you’re in an unfamiliar environment, you actually increase neuroplasticity. That’s because the brain is rewiring and adapting as it’s forced out of autopilot. New experiences have also been linked to the formation of dendrites, which grow from neurons in the brain and help carry information between different brain regions. As a result, brain function, especially memory and attention, improves. The benefits of travel reach other crucial body parts, too: Vacations have been shown to lower the risk of heart conditions among both men and women. 2. Relieving Stress Research shows that, in a post-pandemic world, Americans are more stressed-out than ever. Stress can pave the way for negative physical, psychological, cognitive, and behavioral effects. It can lead to symptoms like tension in the body, difficulty sleeping, inability to focus, anxiety, and depression. Fortunately, traveling does wonders to reduce stress and lower anxiety levels. One tip to maximize relief: Try to unplug on your vacation as much as possible. Constantly checking work emails or mindlessly scrolling social media can re-elevate your stress levels just when you’re trying to relax. 3. Increasing Happiness While many Americans spend their disposable income on buying more “stuff,” we know that accumulating clutter only adds to our stress levels. That’s why I consider experiences—from a spa visit to a road trip—a wiser long-term investment. Travel gives us something fun to look forward to and something rewarding to look back upon. Before you travel, the act of planning can stimulate excitement. In the weeks or months leading up to the trip, you may find yourself daydreaming about your destination and all the activities you’ve planned. Anticipation is definitely part of the fun! Then, after the trip, you’ll be able to relive those great times through memories, photos, and videos of your visit. In other words, travel pays off before, during, and after the trip itself. It’s the gift that keeps on giving. 4. Exercising Creativity, Patience, and Problem-solving Traveling involves visual and physical stimulation, as well as daily novelty, which has been shown to boost creativity. But there are other ways travel can force us to get creative and think on our toes. Ever gone abroad and found your bus or hotel canceled last-minute? Or arrived to the airport early only to find there’s a three-hour delay? It’s not unusual to run into roadblocks when you’re hitting the road. But, rather than let it build stress, why not utilize this opportunity to practice going with the flow while staying mindful and in the moment? Remember these 4 Ps: patience, perspective, problem-solving, and perseverance. 5. Giving Back While not all travel has a giving back component, I recommend adding it to your to-do list while you’re on the go. Giving back has been shown to improve physical and mental health, and there are plenty of ways to do it when traveling. Stay at an eco-friendly resort, support artists and craftspeople by purchasing locally-made goods, or sign up for a volunteer outing, like a beach cleanup. Another option is to donate to a charity organization that impacts the area where you’ve traveled, either before or after your trip. Travel does impact communities, so be sure to remain a responsible, respectful tourist—and try to give back as a thank you for the experience. 6. Immersing in Nature Everyone has their own favorite environments. Maybe you feel most at home in the mountains, by the sea, or in the woods. Vacationing can allow you to immerse yourself in those natural settings that relax you and to spend time exploring and appreciating their majesty. Research has shown that spending time in green and blue spaces uplifts both physical and mental health, with benefits like improved cognition and psychological recovery. For example, the centuries-old practice of “forest bathing” (walking in green spaces) improves focus, boosts mood and immunity, and reduces blood pressure and stress. Beach lovers get benefits, too—spending time by the water similarly lowers stress levels. 7. Blending the Best of All Worlds When you travel, you have the opportunity to collect all kinds of practices that might otherwise remain unfamiliar to you. It may be as simple as learning a new recipe in Spain that you can whip up at home on weeknights, or as complex as studying yoga at an ashram in India. Even if you remain in the U.S. and visit a different city, region, or state, you’ll likely find wonderful cultural differences to learn from. As you travel, consider what attitudes, customs, rituals, or cuisines you might want to add to your life back home. They say travel broadens the mind, but it also has the potential to enrich our everyday routines if we’re paying attention. 8. Developing Gratitude Sometimes it takes getting out of our comfort zone to realize just how much we have to be thankful for. When traveling outside the country, you might find a new appreciation for all the things many people take for granted in the U.S. Or you might simply miss your home environment after a couple weeks away and see it with new, appreciative eyes when you return home. While traveling, you also get to develop a deeper understanding of other cultures, leading to more tolerance and respect for our human similarities and differences. Finally, it’s a helpful practice to reflect on how fortunate you are to travel in the first place. Many people worldwide can’t indulge in such a luxury, and it’s important to remain grateful for the opportunity. 9. Taking (Safe) Risks Trying new things is an exciting, invigorating part of traveling. Not only are you putting yourself in a new environment with a lot of unknowns, but you might find yourself more likely to engage in healthy risk-taking. Maybe you’ve always wanted to try surfing or rock climbing and sign up for lessons. Perhaps skiing, snowboarding, or snorkeling is more your speed. Vacation can be a great time to follow your passions and interests, both new and established. As a bonus, physical activities like these stimulate your body and brain and get those feel-good endorphins flowing. Embracing Life Through Travel If you’re one of the many Americans who avoids taking vacations, it’s time to rethink your approach. We now know that self-care is not at all selfish. It pays dividends for everyone around us when we take care of ourselves, and travel is a great way to do that. Whether you’re flying solo or traveling as a couple or family, whether you’re driving down the highway or flying off to a different continent, know that you’re investing in yourself—and the lives of everyone you touch along the journey.

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May 8, 2024

Here's Why Spring Cleaning Benefits Your Mind & Soul

When springtime rolls around, do you find yourself with a sudden urge to reorganize, clear out, and tidy up? I know I do—and, it turns out, there are concrete mental health benefits to doing so. You might assume that spring cleaning is a relatively new phenomenon, but it’s actually been a tradition for centuries, with roots in many cultures. For our ancestors, warmer weather and more sunlight at the start of spring enabled and inspired them to tackle those dusty nooks and crannies that were overlooked during the long, dark days of winter. There are plenty of practical reasons to purge, organize, and clean our homes when springtime rolls around. But, thanks to numerous studies, we now know that it’s also good for our health—and not only because we reduce germs and grime in the process. A clean and organized home can actually affect the way we feel. And, since we spend so much of our lives at home, a clean house can make a major impact on our mental health. Mental Health Benefits of Spring Cleaning Did you know that living in unclean spaces can affect your quality of life? One study has shown that cluttered homes tend to raise stress levels and are linked to depressed moods, leading to poorer health outcomes, particularly in women. Meanwhile, a study performed in China found that participants were more likely to report good health when they were living in tidy homes. A tidier, less cluttered environment also creates surprising ripple effects. Research has pointed to benefits such as better sleep quality and reduced allergy symptoms in a cleaner home environment. Another study showed that, compared to participants in a disorderly room, participants in an orderly room chose healthier snacks and donated more money when prompted. That’s because the way we behave in one area of our lives often indicates how we behave in all areas of our life. When we exercise discipline and take control over our physical environment, we may also exhibit a greater sense of control in our other habits—for example, reducing unnecessary stressors like procrastination. It’s no surprise, then, that other research has associated untidy spaces with less physical activity. Fortunately, cleaning itself can be its own form of exercise. Scrubbing floors, cleaning bathrooms, and rearranging furniture can give us a real workout (and the endorphin boost that comes with it). And less strenuous activities, like washing dishes, dusting, or sweeping, can have a calming, meditative effect, as we’re forced to repeat the same motions and focus on the task at hand. So, cleaning can be both an energy booster and a relaxing activity—it’s a win-win. Ultimately, maintaining a clean and organized environment allows us to relax at home rather than being stressed-out in the very place that’s supposed to be our sanctuary. We enjoy better concentration and focus in a space that’s uncluttered versus chaotic. And, practically speaking, we help eliminate or reduce many elements that can negatively impact our everyday physical well-being, such as bacteria, viruses, and pollen. 6 Effective Tips for Spring Cleaning Of course, not everyone is going to relish the opportunity to tackle cleaning chores around the home. But these tasks can be made simpler and more enjoyable by creating realistic goals, focusing on one area at a time, and finding everyday opportunities to maintain neatness in the home. Here are some of my top tips for happier, healthier spring cleaning: 1. Start small, but start now. Many people feel intimidated before they even start tidying up, telling themselves they don’t have the time or energy for a massive spring cleaning session. Don’t psych yourself out before you start. Choose something small and easy, like one drawer in the kitchen. Set a 5-minute or 15-minute timer. It’s that easy! You’ll often find that when the timer goes off, you’re engrossed in the task you’re tackling and feel motivated to keep going when you see the progress you’ve already made in such a short amount of time. 2. Enlist the entire family. Women tend to feel more stress in the home because they’re so often the ones who are in charge of keeping it tidy. Take a weekend (or 1 weekend day) and get the entire family on board for a spring-cleaning spree. Enlist your kids to clean out their belongings and set aside toys or old clothes to donate. (Bonus: Giving back has been shown to improve mental health, so they’ll get an extra feel-good boost in the process.) Design a treat, like a fun family outing at the local park, as a reward for everyone’s hard work after you finish. 3. Streamline your spaces. Let’s face it: Stuff accumulates, and many Americans are drowning in their possessions. For the future, make a decision to be more mindful about what you acquire. But for now, think critically as you clean. For each item you own, ask: Do I need it? Does it add to my life? Have I used it lately? Do I have more than 1 of the same item, and can I get rid of extras? Donate or toss anything that isn’t needed. For the items you want to keep, group similar things together so that they’re organized and you can easily find them when needed. This might mean filing papers in labeled folders or creating a dedicated space for kids’ toys in their closets. Then, when a new item enters the home, you’ll know where to place it. Remember the saying, “A place for everything, and everything in its place.” 4. Work with your lifestyle. Each family is unique, and you’ll want to assess and accommodate your particular needs, strengths, and challenges. Maybe you work from home, and your office gets cluttered in a flash. Maybe your garage, closets, or spare bedroom easily become catchalls for junk. Or maybe your kitchen gets out of control during home-cooked meals. Understand your habits and potential problem areas to better divvy up tasks among family members—and keep an eye on any typical trouble zones. 5. Envision the positive results. If you’ve ever cleaned a cluttered or dirty space, you know the sense of accomplishment you feel when you’re done. But when you find a “why” behind your cleaning tasks, you’ll find yourself much more motivated to start. Will you save a ton of time by getting organized, enabling you to find something right when you need it rather than hunting around for minutes or hours? Are you planning to host a get-together for friends in your newly clean, welcoming environment? Or maybe you’ll be able to cut down on expenses—displaying and enjoying the objects you already have rather than buying more. Ask yourself what a clean, decluttered space will give you, and keep this in mind while you work. 6. Make a daily effort. To make seasonal cleaning efforts easier, maintain your home on a regular basis. Get rid of junk mail before it piles up. When you enter a room and notice something misplaced or unnecessary, put it away or throw it away. Wipe down the countertops and table after dinner so that you wake up to a clean kitchen the next day. Establish routines for yourself and the entire family to make maintenance easier. List daily and weekly to-dos, check them off as they’re completed, and celebrate keeping up-to-date with them. The Joys & Benefits of Spring Cleaning The mental health benefits of spring cleaning are numerous, yet in the whirlwind of everyday life, it can be easy to let these tasks fall by the wayside. The good news is, we don’t have to whip every corner of the house into shape overnight. By taking a slow and steady approach, and making a regular routine out of tidying the home, you never again have to be intimidated to tackle cleaning—during the springtime and year-round.

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April 16, 2024

Screen Time and Brain Health: Setting Healthy Limits for Children

Remember those commercials in the 1980s that showed an egg hitting a frying pan, warning, “This is your brain on drugs”? If that were modified to target today’s youth, the most popular and widely used drug wouldn’t be what we consider a drug at all—it’d be our screened devices. And we might see the egg shrinking rather than sizzling. We know that screen time among youth has spun out of control in recent years, and we’re now learning more about the scary consequences of that reality. With televisions, video games, computers, and handheld electronics like smartphones and tablets, kids now have numerous ways to remain attached to screens 24/7. Unfortunately, this new addiction plaguing our youth creates a long list of negative effects—even shrinking young, still-developing brains. How Screen Time Affects Children When researchers at the National Institutes of Health performed brain scans of 4,500 children, they found a link between excessive screen time and negative consequences on the brain. Most alarmingly, children with daily screen time usage of more than 7 hours showed premature thinning of the cortex, which is the outermost brain layer. This part of the brain is responsible for processing information received from the physical world. Because brain health is mental health, it’s no surprise that screen time also affects children’s mental well-being. Studies have linked too much screen time with an increased risk of depression, anxiety, low self-esteem, and other mental health issues. In late 2023, attorneys general in dozens of U.S. states even filed a lawsuit against the tech giant Meta (owner of Facebook and Instagram), claiming that it “has contributed to a teen mental health epidemic by intentionally designing its Platforms to ensnare children’s attention.” In this suit, attorneys claimed that social media features such as personalization algorithms, alerts, infinite scroll, and autoplay were specifically designed to hook young users and keep them addicted. They charged that these platforms intentionally manipulate, engage, and monetize young people, ultimately luring them into excessive and even compulsive usage. Indeed, young people who heavily use social media have poorer sleep patterns (associated with depression and anxiety), are less able to regulate their behavior, and may even be more likely to feel hopeless or suicidal. Children also show an increased risk for attention problems and hyperactivity when they’re exposed to too much screen time at a very young age. According to a 2019 Canadian study, kids who were exposed to more than 2 hours of daily screen time by the age of 5 were almost 8 times more likely to meet the criteria for ADD/ADHD than those who spent less than 30 minutes a day looking at a screen. These effects can last a lifetime, as mental health issues like ADD/ADHD are associated with poorer school and work performance, less financial success, substance abuse, and even higher divorce rates. In other words, the screen time choices you make in the first years of your kids’ lives will have a lifelong effect, so it’s crucial to choose wisely. Screen Time Recommendations by Age Wondering what screen time limits are appropriate for your child’s age group? Here are some general recommendations: Preschool Restrict your preschooler’s screen time to no more than 30 minutes a day. You’ll also want to ensure that any programming consumed is enriching rather than disturbing. For example, use this time to watch educational programming or video chat with distant family members. Elementary school According to the American Academy of Child & Adolescent Psychology (AACAP), on average, children from ages 8-12 in the U.S. spend 4-6 hours a day watching or using screens. This is far more than the recommended amount, which is no more than 1.5 hours per day for ages 6-10. Middle and high school (preteens and teenagers) A Pew Research Center survey of 1,453 U.S. teens ages 13-17 and their parents, conducted in late 2023, found that 95% of teens have access to a smartphone, and about 6 in 10 say they use social media sites TikTok, Snapchat, or Instagram. Roughly half of parents (47%) say they limit their teen’s phone time, while 48% don’t. Keep in mind, while you set limits with your teens, that experts recommend no more than 2 hours a day of screen time—regardless of age. 7 Helpful Tips to Limit Children’s Screen Time When kids are glued to screens all day, it’s not just the screen time itself that’s harmful. For example, faced with constant screen exposure, kids are less likely to go outside and play, which creates everything from vitamin D deficiency to a greater risk of obesity. The domino effects are huge. Here are some effective ways to get your kids off the screens and on their way to improved brain and body health: Use parental controls. Monitor and limit the time your child spends on devices. You can do this by changing the settings on their devices or with parental-control apps. Create rules around screen time. Design a routine that children can get used to, then be sure to consistently enforce those limits. Rules can include: No screens during dinner. Gathering around the table, rather than the TV, is healthier. Eating in front of the TV can promote obesity, while watching TV in general is associated with developing habits like cigarette smoking, early sexual activity, and poor academic performance. No screens just before bed. Stimulating content before bedtime can interfere with sleep. And lack of quality sleep increases the likelihood of negative mental health effects. In fact, you might consider making your child’s bedroom a screen-free zone Mandatory screen-free time. “Tech timeouts” are beneficial for the entire family. Simply establish a cutoff time when all devices will be turned off for the evening. Or establish one weekend day as tech-free each week. Encourage daily physical activity, preferably outdoors. One negative effect of too much screen time is that children miss out on the increased blood flow to the brain that exercise generates. Get your child outdoors to a park or swimming pool, sign them up for a sports team, or seek out events at the local activity center. These efforts boost the brain and the entire body. Stick to a single screen only. Nowadays, it’s not uncommon for multiple screens to be vying for our attention at once, such as a television, smartphone, and computer turned on in a single room. This promotes lack of focus, overstimulation, and burnout. Use one screen at a time. Communicate with your child. Informing your young one about responsible media consumption is a must. Talk to them about important topics like advertising, social media, online privacy, and cyberbullying. Set an example. In the Pew Research survey mentioned above, it wasn’t just teens’ screen use under the microscope. The report stated, “Nearly half of teens (46%) say their parent is at least sometimes distracted by their phone when they’re trying to talk to them.” Make sure you’re practicing what you preach when it comes to responsible screen use. Get creative. Why not engage your child with activities that ignite their creativity off-screen? Learning a musical instrument or a second language, trying a new art form or hobby, or simply reading physical books are all fun and engaging ways to get away from screens. Our Kids Deserve Healthier Screen Habits While juggling overwhelming responsibilities and being bombarded with constant technological advances, it’s no wonder that so many parents have relied on screens to entertain or distract their children. But in years past, experts weren’t yet aware of the shocking range of negative impacts this choice would have on our youth. Today, we know more about these effects, and we must all do our part to reduce our own and our children’s screen time to foster healthier levels of consumption. It’s time to step away from the addictive nature of “virtual reality” and start living life to the fullest—in real life!

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Wake Up Feeling Refreshed

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Not Sure Which Brain Type You Are?

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The New Science of Sleep: Personalized Supplements for Stress, Discomfort and Racing Thoughts

Here Are 6 of the Best Ways to Avoid Cognitive Decline

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