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What Is Intuitive Eating and Will It Help Me Lose Weight?
Are you a serial dieter? Do you repeatedly lose weight and then gain it back again over time? It’s an all-too-common scenario that can take a toll on health and well-being. Research¹ shows that the influence of diet culture and focus on intentional weight loss may lead to weight gain, poor body image, low self-esteem, and disordered eating. For most people, diets may work temporarily, but not for the long haul. Experts estimate that anywhere from 80% to 95% of dieters eventually gain back the weight they lose.² Enter intuitive eating. Developed by two dieticians nearly 30 years ago, intuitive eating takes the focus off weight loss and places it on listening to one’s internal cues on hunger and fullness. It facilitates restoring a healthy relationship with food by practicing 10 guiding principles. And, although intuitive eating isn’t designed to promote weight loss, it’s associated with meaningful health benefits. Compared to dieting, various studies show that intuitive eating is associated with lower body mass index, less disordered eating, greater well-being, more positive body image, and a number of improved markers of health. While not conclusive, these associations are promising. Let’s take a closer look at this gentler approach to eating. What Is Intuitive Eating? One way to understand intuitive eating is to know what it isn’t. Intuitive eating doesn’t involve any sort of dieting, intentional weight loss, meal plans, or effort to achieve the ideal body diet culture promotes. There are no “off limit,” demonized, or idealized foods or food portions. In fact, it requires letting go of a diet mentality altogether! Instead, intuitive eating is about giving yourself time and space to discover the natural cues your body gives you about hunger and satiety. You can learn to rely on your inner body wisdom to make your own choices about food. You can begin to discern the signs of physical hunger (builds gradually, growling tummy, fatigue, irritability) from emotional hunger (associated with comfort food cravings and mood). You have permission instead of restriction. Intuitive eating holds that the skill to eat, to stop when you’re full, to eat when you feel hungry, and to consume satisfying foods is innate. You were born with it. Intuitive eating is a radical notion, especially for a serial dieter. You may be thinking, “If I don’t have restrictions, I’ll eat junk all day and go crazy.” And you might...temporarily. However, over time, it’s believed that if you practice the 10 principles of intuitive eating, your food choices and portions will likely even out. It often may be messy and imperfect at first, but less so as time goes on. The 10 Principles of Intuitive Eating Here are the 10 principles of intuitive eating originally proposed by nutritionists Evelyn Tribole and Elyse Resch in their book Intuitive Eating. 1. Reject Diet Mentality Discard diet books and the notion that you need to be a certain weight to be worthy of love, happiness, health, and acceptance. It’s necessary to smash the hope or belief a diet or food plan will be the answer to fully embrace intuitive eating. 2. Honor Your Hunger Keep your body biologically fed adequately. Becoming excessively hungry thwarts your ability to eat consciously or moderately. By practicing honoring your body’s first biological signal of hunger will help to rebuild trust in yourself and in food. 3. Make Peace with Food Avoid deprivation, rules, and restriction. Instead, give yourself unconditional permission to eat. Deprivation and restriction often lead to overeating and intense feelings of guilt. 4. Challenge the Food Police Get curious about your thoughts, especially the ones that tell you certain good foods are bad and bad foods are good. Start to question and discard these types of negative thoughts about foods. 5. Discover the Satisfaction Factor There’s pleasure and satisfaction to be found in the eating experience. Enjoy eating! Create a pleasant environment. Sit down. Prepare something you like. This all leads to satisfaction and contentment. Providing this experience will help you to know you’ve had “enough” food. 6. Feel Your Fullness Listen for your body’s cues that indicate you’re no longer hungry. Look for the signs that suggest you’re comfortably full. You may need to pause in the middle of eating to gauge your enjoyment of your food and your hunger level. 7. Treat Your Emotions with Kindness Emotional eating is very common. Discern the difference between physical hunger and emotional hunger. Develop kind and loving ways to comfort, nurture, distract, and resolve emotional distress. Food may provide temporary comfort or numbing, but it doesn’t fix feelings or take them away. 8. Respect Your Body Although magazines may tell us we need to look a certain way, your body has a genetic blueprint that may be something quite different than what the ideal diet culture promotes. Respect and accept your body. Enough with the criticism. Your body, and all bodies, deserve dignity. 9. Movement: Feel the Difference Discard militant exercise! Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. Do movement and physical exercises you enjoy. 10. Honor Your Health with Gentle Nutrition Choose foods that honor your health and taste buds while making you feel good. It’s okay not to be “perfect” in your meal or snack choice. It’s what you eat consistently that makes the difference in your physical and mental health. Wear your food choices loosely. Progress not perfection. Many Paths to Health Intuitive eating may not work for everyone. It can take a few months to a year to fully embrace it. Some people need more structure and guidelines, especially when they’re addressing specific health concerns. But if you just can’t bear another diet, intuitive eating may be your ticket to lasting freedom. Consider working with a nutritionist who specializes in intuitive eating if you need or desire professional support. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10, Article 9. https://doi.org/10.1186/1475-2891-10-9 Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
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Berberine Supplements: One of the Best Ways to Burn Fat!
As we age, it’s normal for our metabolism to slow down. A recent study published in Science¹ found that there’s a gradual slowing of the metabolism after the age of 20. However, a significant decline in metabolism doesn’t occur until around the age of 60. So, regardless of your age, how can you know if you have a slow metabolism? Let’s find out! Signs of a Slow Metabolism Metabolism refers to a chain of complex physical processes. It occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. Metabolic function can be affected by numerous factors, including diet, exercise, and age. So, what are the signs that your metabolism isn’t functioning at an optimal level? You may: feel sluggish, tired, or struggle with fatigue experience weight gain or find it difficult to lose weight even if you eat healthy have bloating, gas, or may frequently feel cold deal with mood issues maintain a poor diet fail to get consistent exercise have too much stress get inadequate sleep Other causes of a slow metabolism include genetics and certain medical conditions. The good news is you can address these potential causes of low metabolism with healthier lifestyle choices. An effective way to rev up your metabolism is with whole foods and high-quality dietary supplements. One supplement believed to assist with healthy weight management and metabolism is berberine. What is Berberine? Berberine is well known for its physiological effects on the body’s metabolism. Berberine is a benzylisoquinoline alkaloid found in medicinal plants and is considered one of the most promising natural ways to help metabolic challenges, including blood sugar, liver, and weight issues. Studies show that it can help regulate insulin sensitivity and improve the effectiveness of insulin secretion.² Berberine also may help support gut microbiota dysbiosis³ by allowing an increase in beneficial bacteria. A healthy gut microbiome may improve digestion and promote the breakdown of branch chain amino acids, which can help with insulin resistance. With so many benefits, it’s clear why berberine is popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its new ultra-pure berberine supplement… Smart Metabolic Burn: Premium Berberine Supplement! Tired of trying every weight support program without seeing results? Wondering if there’s a breakthrough product or natural way to maintain a healthy appetite that can finally work for you? Don’t waste your time on fads or gimmicks; support your health with a science-backed approach to metabolic wellness. Burn Fat & Balance Glucose Levels Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn can help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Who Can Benefit from Smart Metabolic Burn? This product is recommended for those seeking support for metabolic, cardiovascular, and GI health.* Individuals who struggle with cravings and overeating, or are trying to maintain healthy blood sugar levels, also may benefit from this formula.* Women experiencing menopausal symptoms may find support for healthy weight management by taking this product.* Smart Metabolic Burn Ingredients Oleoylethanolamide Oleoylethanolamide (OEA) is a novel substance in the field of weight management medicine. The compound works with the existing OEA synthesized in the intestine to reduce overall food intake and stimulate lipolysis,⁴ the breakdown of triacylglycerols into free fatty acids and glycerol. OEAs role in weight loss is based on the activation of peroxisome proliferator-activated receptor-α, which reduces blood lipid levels and enhances peripheral fatty acid breakdown. Berberine Blend Berberine is renowned for its physiological impact on the body’s metabolism and has been used for years in traditional Ayurvedic and Chinese medicine. Derived from benzylisoquinoline alkaloids found in medicinal plants, it stands out as a highly promising natural aid for metabolic issues. Dihydroberberine is a bioactive form of berberine recognized for its superior bioavailability. Its unique structure facilitates rapid absorption in the intestines, maximizing its effectiveness and ensuring the body can harness its metabolic benefits. Smart Metabolic Burn FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Smart Metabolic Burn? It’s recommended for adults to take one capsule twice per day, approximately 30 minutes before a meal. How does this supplement support my insulin regulation? Berberine has been shown to improve the uptake of glucose in the blood into the cells by improving reactions of insulin-like growth factor-1 (IGF-1),² which helps increase overall insulin production throughout the body. This can be beneficial for maintaining healthy insulin levels. Can this supplement make me dependent on it, or addicted? Since this supplement is created from herbal blends, it doesn’t cause dependence. Does this product have any side effects? Berberine may cause diarrhea, upset stomach, or constipation. Oleoylethanolamide should only be taken under medical supervision if you have pre-existing liver issues. Is this product safe to take during pregnancy? This product isn’t recommended for use in women who are pregnant or nursing. If you’re trying to get pregnant, check with a medical professional prior to starting any dietary supplement. What other BrainMD supplements work well with Smart Metabolic Burn? Pairing this supplement with BrainMD’s Craving Control can help support metabolism and weight management.* The anti-inflammatory and insulin regulating effects of Smart Metabolic Burn, when taken with the mood balancers and recovery components of l-glutamine in Craving Control, make this a formidable weight support duo!* Does this product contain any allergens? No. It’s free of added sugar, nuts, gluten, corn, soy, eggs, or yeast, and has no artificial colorings or flavorings. [/wc_box] Feel the Burn Smart Metabolic Burn had been clinically studied for healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges. Formulated with 99.5 mg of a proprietary berberine blend and 125 mg of oleoylethanolamide, Smart Metabolic Burn goes far beyond ordinary metabolic wellness supplements. Just two capsules a day can help kickstart your metabolism and promote healthy weight management.* Try Smart Metabolic Burn today! Note: It’s recommended to consult with a medical provider before taking a new supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Metabolic Burn and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., & IAEA DLW Database Consortium, et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812. https://doi.org/10.1126/science.abe5017 2. Cao, C., & Su, M. (2019). Effects of berberine on glucose-lipid metabolism, inflammatory factors, and insulin resistance in patients with metabolic syndrome. Experimental and Therapeutic Medicine, 17(4), 3009–3014. https://doi.org/10.3892/etm.2019.7295 3. Zhang, L., Wu, X., Yang, R., Chen, F., Liao, Y., Zhu, Z., Wu, Z., Sun, X., & Wang, L. (2021). Effects of berberine on the gastrointestinal microbiota. Frontiers in Cellular and Infection Microbiology, 10, 588517. https://doi.org/10.3389/fcimb.2020.588517 4. Guzmán, M., Lo Verme, J., Fu, J., Oveisi, F., Blázquez, C., & Piomelli, D. (2004). Oleoylethanolamide stimulates lipolysis by activating the nuclear receptor peroxisome proliferator-activated receptor alpha (PPAR-alpha). Journal of Biological Chemistry, 279(27), 27849-27854. https://doi.org/10.1074/jbc.M404087200
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Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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What is "Food Noise" and Your Brain with Cravings?
Have you ever found yourself unable to stop thinking about food, even when you’re not physically hungry? This persistent preoccupation with food is often referred to as “food noise.” It’s a concept that captures the mental chatter and obsessive thoughts about eating that can disrupt everyday life. For many, managing food noise is crucial for achieving a healthier lifestyle, but it’s a challenge that extends far beyond simple willpower. Let’s explore how our brain chemistry plays a significant role in this process and how natural supplements like berberine can be a game-changer in controlling these cravings. What is Food Noise? Some signs of food noise are… Not feeling satisfied after eating Constantly thinking about food Counting down the hours/minutes until your next meal Craving food without feeling hungry In essence, food noise is the constant and distressing focus on food regardless of satiety. The Role of Brain Chemistry in Food Noise Food noise isn’t just about lack of self-control; it’s deeply rooted in our brain’s wiring and chemistry. Our brains are designed to prioritize behaviors that once ensured survival, such as eating. In modern times, however, this can manifest as constant cravings and obsessive thoughts about food, particularly in environments where high-calorie foods are readily available. Neurotransmitters like dopamine play a crucial role here. Dopamine is often called the “feel-good” neurotransmitter because it’s released when we engage in pleasurable activities, including eating. For some people, the brain’s response to food can be disproportionately high, making them more prone to food fixation and compulsive eating behaviors. This neurological response can make it seem like our brain is working against us when we try to control our eating habits. What Are the Key Factors of Food Noise? Here are just a few of the many factors that can cause food noise: Biological Factors: Our bodies are wired to seek out food for survival. Certain biological signals, such as hunger hormones like ghrelin, can trigger cravings and thoughts about food, even when we’re not physically hungry. Emotional Factors: Emotions can play a significant role in our relationship with food. Stress, boredom, sadness, or mood all can lead to emotional eating or obsessing over food as a coping mechanism. Social Factors: Social influences – such as family dynamics, cultural norms, peer pressure, and societal expectations regarding body image and food choices – can contribute to an unhealthy focus on food. Environmental Factors: Our surroundings, including the availability and accessibility of food, advertising, food cues in our environment (like seeing or smelling food), and the influence of food-related media, can all influence our thoughts and behaviors around food. Psychological Factors: Past experiences, traumas, and learned behaviors related to food and eating also can shape our relationship with food, leading to preoccupation or obsession. Diet Culture: Living in a society that glorifies certain foods, promotes restrictive diets, and equates worth with body size can foster an unhealthy obsession with food and weight. Weight Loss: More Than Just Willpower Acknowledging that weight loss and healthy eating involve more than willpower is essential. When someone struggles with high food noise, it’s not a simple matter of discipline; it’s about understanding and managing the brain chemistry that drives these behaviors. Traditional diets often fail to address this, focusing solely on reducing caloric intake without considering the psychological and biochemical challenges involved. How Berberine Can Help with Food Noise This is where natural supplements like berberine come into play. Berberine is a compound found in several plants, including barberry, goldenseal, and Oregon grape. It has gained attention for its ability to help manage blood sugar levels and enhance weight loss. But its benefits extend beyond these physical effects. Berberine influences the body’s biochemistry in ways that can help quiet food noise. It works by activating AMP-activated protein kinase (AMPK), an enzyme known as the “metabolic master switch.” This activation improves insulin sensitivity, helps regulate sugar metabolism, and ultimately decreases the excessive biochemical signals that cause food cravings. By helping to balance these signals, berberine can reduce obsessive thoughts about food and make it easier for individuals to control their appetite and stick to healthier eating habits. The Safe, Effective Way to Change Your Lifestyle Incorporating berberine into a health regimen offers a safe and effective way to combat the challenges of food noise. For those struggling with uncontrollable food thoughts and behaviors, berberine can provide the necessary support to change their lifestyle patterns. By addressing the root biochemical issues, it’s possible to develop a more balanced, healthy relationship with food and achieve sustainable weight management. One of the best ways to accomplish that is with BrainMD’s ultra-pure berberine supplement… Smart Metabolic Burn Smart Metabolic Burn can help reduce food noise.* Based on the latest clinical data surrounding metabolism and weight management, Smart Metabolic Burn can help you regain control over your relationship with food and support a healthier approach to eating.* How does this premium supplement support healthy weight and blood sugar? Smart Metabolic Burn is a unique 2-in-1 product that combines two clinically studied ingredients – berberine and oleoylethanolamide (OEA) – in a single revolutionary formula.* Just two capsules a day can kickstart your metabolism, fight body fat (especially unhealthy abdominal fat), and support healthy weight management.* Eliminate the ongoing mental dialogue about what to eat, when to eat, and the guilt that follows. Try Smart Metabolic Burn today! Quiet the Noise Food noise can be a significant barrier to living a healthy lifestyle, but it’s important to recognize that overcoming it involves more than just willpower. Understanding the role of brain chemistry in unhealthy cravings, and utilizing natural nutrients like berberine, can help provide crucial support for those looking to manage their eating habits effectively. By taking a comprehensive approach that includes managing brain chemistry, individuals can significantly enhance their ability to live healthier, more balanced lives. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Metabolic Burn and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are 3 of the Top Health Benefits of Apple Cider Vinegar
It may seem like a new fad, but apple cider vinegar (ACV) has been valued as a health remedy for millennia. The Babylonians made vinegars for culinary and healing purposes up until the 6th Century B.C. Greek physician Hippocrates, considered the father of medicine, documented the use of ACV in combination with honey to combat infection and help protect open skin wounds. Today, natural health enthusiasts are touting ACV as a panacea health food, claiming it supports weight loss, healthy blood sugar levels, skin health, digestive issues, detoxification, and more. Below are several health benefits of apple cider vinegar – some backed by research, and others yet to be proven. But before we get to that, let’s discover what exactly ACV is! What Is Apple Cider Vinegar (ACV)? To make apple cider vinegar, yeast is introduced to crushed apples, which causes fermentation, turning the fruit sugar into alcohol. Then, adding bacteria continues the fermentation process, turning the alcohol into acetic acid, which is ACV’s main active compound. The acetic acid gives vinegar its strong, sour taste and antimicrobial properties. Additionally, organic unfiltered apple cider vinegar contains what’s called “the mother,” which appears as natural strands that form within the vinegar, giving it a murky color. It’s loaded with health-promoting probiotics. ACV is rich in B-vitamins and polyphenols, and contains several minerals, enzymes, and amino acids. Apple cider vinegar is typically used in salad dressings, marinades, pickling, baking, and cooking. For health purposes, a teaspoon or tablespoon of ACV is usually diluted in water to drink or use topically. 3 of the Top Health Benefits of Apple Cider Vinegar! While the research on apple cider vinegar’s health benefits is limited, below are the most notable health benefits that science supports. 1. Helps Stabilize Blood Sugar Levels Although a healthy diet low in sugar and refined carbohydrates is the best way to naturally support healthy blood sugar levels, ACV may provide additional help. A small study published in Diabetes Care suggested that taking ACV with a high carb meal could improve insulin sensitivity by 19-34%, as well as support healthier blood sugar levels and insulin response. Another study showed that when subjects with blood sugar issues took 2 tablespoons of apple cider vinegar before bed (diluted), their fasting blood sugar levels went down by 4% the following morning! 2. Antimicrobial Action Research shows that ACV has potent antimicrobial properties – on certain bacteria, yeast, and fungal growths. Hence, it has a long history of being used as a disinfectant and natural preservative in pickling and foods. Its antimicrobial action also can be beneficial to human health. Traditionally, ACV has been used to help clear up nail fungal growth, promote wound and skin healing, and as a mouthwash. Some suggest that it can be helpful in fighting fungi and bacteria that may play a role in scalp and skin health issues too. 3. Aids Weight Loss Consuming vinegar appears to increase feeling of fullness, which can lead to taking in fewer calories and losing weight. A Japanese study involving 175 obese subjects found that consumption of vinegar was associated with reduced body weight (albeit modest), visceral and subcutaneous fat mass, and even triglyceride levels – all without causing adverse effects. Another study showed that subjects who took vinegar with a high-carb meal felt fuller, which lead to consuming fewer calories and weight loss. A 2018 study using apple cider vinegar randomly assigned subjects to follow a calorie deficit diet for 12 weeks with and without ACV. Both groups lost weight, but the apple cider vinegar group lost more. Additional Purported Benefits of ACV While no human studies have proven these additional health benefits of ACV, traditional use and anecdotal evidence suggest they may be valuable to human health. These other purported benefits of ACV include: Animal studies indicate that apple cider vinegar may help to lower cholesterol and triglyceride levels, as well as several other heart health issue risk factors, such as healthy blood pressure Polyphenols may help to alleviate joint pain and swelling. Some believe that ACV’s high polyphenol content and anti-inflammatory properties could help people who suffer with joint pain. The probiotics present in ACV are thought to help support healthy digestion and gut health. How to Safely Drink ACV Recommendations for the best time to drink ACV vary. Some health experts suggest having it first thing in the morning as it helps to populate your gut with healthy bacteria and supports a balanced and nourished microbiome. Others suggest taking a tablespoon or two after meals. Though health experts generally see ACV in the diet as safe, there are a few caveats: ACV should be diluted. Its high acidity can damage tooth enamel or cause stomach upset when taken “straight.” Consuming it diluted in water or in a vinaigrette salad dressing is preferable. It can cause or worsen low potassium levels. This is especially important to note for those who take medications that also affect potassium levels. Vinegar can affect insulin levels. People with blood sugar issues should consult a doctor before increasing vinegar in their diet. Try ACV! The best way to experience the benefits of ACV is to try it, take it consistently, and adhere to the caveats. Be sure to talk to a medical doctor before taking ACV! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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What to Do If You Have Plantar Fasciitis
If you’re physically active, you’ve probably had pain in your feet at some point. One common condition that affects many people is plantar fasciitis. What’s Plantar Fasciitis? Plantar fasciitis is a common source of heel pain. Your plantar fascia is a band of tissue that connects your toes to your heel bone. It supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. A common sign of plantar fasciitis is sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for extended periods, take a jog, or engage in rigorous physical activities. Risk Factors Plantar fasciitis may be caused by the normal wear and tear of using your feet. However, there are other factors that may increase your chances of developing this condition. These include: High-impact activities – long-distance running, ballet dancing, and other high-impact activities can place stress on the heel and the connected tissues. Excessive weight – carrying extra pounds places additional stress on the feet and may cause foot pain. Age-related complications – people ages 40 to 60 are more likely to develop plantar fasciitis. Occupational necessity – jobs that require long periods of standing throughout the day may lead to foot pain. Walking pattern – people with flat feet, high/low arches, or an unusual gait may place added stress on their heels. Failing to address the issues related to plantar fasciitis may lead to foot, knee, hip, or back pain. Diagnosis and Testing If you’re experiencing consistent pain in your feet and heels, it’s a wise precaution to make an appointment with a physical therapist or foot specialist. These professionals can check for tender areas to determine the location and severity of your foot pain. Though testing is rarely required, a doctor may recommend an X-ray or MRI to rule out other issues such as a stress fracture. An X-ray also may reveal a bone spur on the heel bone. Possible Treatments Before committing to any treatment plan for heel pain, it’s best to consult your medical doctor to make sure you’re taking the best course of action possible. They may recommend taking over the counter, pain-relieving medications – such as Advil, Motrin, or Aleve. But there are several natural ways to help reduce the symptoms of plantar fasciitis as well. Physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. A therapist may recommend the use of a night splint to stretch your calf and arch while you sleep. Another recommendation may involve orthotics, which can include customized arch supports for your shoes. More extreme measures may include steroid medication injections and platelet-rich plasma injections. Shock wave therapy and the ultrasonic tissue repair technique also may help relieve plantar fasciitis pain. Surgery, to detach the plantar fascia from the heel bone, may be the only option to relieve severe heel pain for some. Daily Maintenance Here are some easy and effective ways to reduce the impact of plantar fasciitis in your daily routines: –Wear supportive shoes with thick soles, ample cushioning, and firm arch supports. Never wear worn-out shoes as they may cause/intensify foot pain. –Consider switching to a low impact sport, like swimming instead of jogging. –Apply a covered ice pack for 15 minutes to reduce foot or heel swelling/pain. –Try some of these stretches that can help relieve pain and tightness in your Achilles tendon, plantar fascia, and calf muscles. –Maintain a healthy weight. Not only can this promote physical and mental wellness, it also may help reduce the strain you put on your feet. Heal Your Heels If you think you may have plantar fasciitis, it’s a good idea to make an appointment with a physical therapist or podiatrist. A healthcare practitioner should be able to arrive at an accurate diagnosis based on your specific pain or symptoms, as well as recommended ways to treat the problem. Most people use their feet for a variety of activities every day, including work, exercise, running errands, and leisure activities. There are many ways to relieve foot pain and some of them are natural and inexpensive. Applying the above tips may help reduce foot pain so you can get back to doing the things you enjoy. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Ways to Outsmart Your Cravings
Do you struggle with a lack of willpower and self-discipline? If you see a tray of warm, fragrant brownies or a deliciously cheesy pizza, is there just no stopping you? For many of us, cravings can be the culprit that derails our good intentions to stick with a brain-healthy program. However, you can make simple changes to your daily habits in order to get better control of your cravings. Here Are 6 Secrets For Conquering Your Cravings 1. Keep Your Blood Sugar Balanced What we and other researchers have found is that when your blood sugar drops, the blood flow to your brain decreases. This means you are more prone to making bad decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced? Eat frequent small meals throughout the day Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later on Stay away from simple sugars and refined, processed foods because they cause your blood sugar to spike and drop erratically as well as work on the pleasure centers of the brain leading to addiction 2. Get Rid Of Artificial Sweeteners These substances are up to 600 times sweeter than sugar which leads to your taste buds and brain expecting sweeter and sweeter foods which can stimulate cravings. Additionally, artificial sweeteners activate the appetite centers of the brain making you crave even more food and more sugar. 3. Stress Management Program Anything stressful can trigger certain hormones that activate your cravings, making you believe that you NEED the mashed potatoes, macaroni and cheese, or ice cream. Chronic stress has been implicated in obesity, as well as addictions, anxiety and depressive disorders, Alzheimer’s disease, heart disease, and a host of immune disorders, including cancer. Utilize techniques like: Deep breathing Hypnosis Neurofeedback Meditation Learning to control your automatic negative thoughts (ANTs) 4. Outsmart The Food Triggers Are you triggered at the movie theater to want to eat popcorn? Does going to your mother’s house always make you want to eat her homemade pie? Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. Eat a light protein-rich snack before going to your mother’s house or bring your own brain-healthy snack to the movies. 5. Deal With Hidden Food Allergies Hidden food allergies and food sensitivities can trigger cravings. For example, did you know that if have wheat gluten or milk allergies and you eat wheat or dairy products, it can reduce blood flow to the brain and decrease your judgment? That makes you more likely to give in to your cravings. In addition, many of the symptoms associated with food allergies, such as headaches, sleep problems, lack of concentration, and anxiety, can increase stress and cravings. If you suspect food allergies or sensitivities, ask your doctor to test you for it or try an elimination diet. 6. Use Supplements To Deal With Cravings Research has found that increasing omega-3 intake can actually decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels, and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. It Worked For Them: “If I catch myself getting a craving, I go take the Craving Control supplement and within ten minutes, the craving is totally gone!” -Trish “Thanks to Craving Control, I finally have a choice and power over my food, rather than my food having power over me.” -Kris “I have to admit that I was skeptical BUT this really works. Helps me get through the long afternoon when I would typically grab an unhealthy snack. No more!” -Doug
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6 Ways To Kick Sugar To The Curb
Back in 2014, in order to address a serious problem that is out of control, Berkeley, California became the first city in the United States to tax sugary drinks. Subsequently, many other U.S. cities followed suit. Americans consume the 2nd highest amount of soft drinks per capita in the world, contributing to our country's dangerously-high obesity and diabetes rates. This is not surprising considering that sugar is more addictive than drugs like cocaine and heroin and is everywhere. By some estimates, sugar is found in 75-80% of all packaged foods in the United States. Additional studies have shown that Americans consume as much as ½ pound of sugar per day! And the amount of sugar in just one can of soda is more than most people consumed in an entire year just a few hundred years ago. Eating too much sugar can damage your health and threaten your life in number of ways: Chronic high blood sugar leads to type 2 diabetes High blood sugar in people with diabetes can lead to skin ulcerations and nerve damage Can cause elevated cholesterol, high triglycerides, vascular disease and heart disease Can lead to hypertension and stroke Is toxic to the liver and can lead to nonalcoholic fatty liver disease Promotes chronic inflammation Suppresses the immune system You don’t have to be addicted to sugar! In fact, the good news is that you don’t even have to crave sugar. With a few small changes to your daily habits, you can free yourself from sugar cravings and embrace a way of eating that is health-promoting and naturally energizing. 6 of the Best Ways to Kick Sugar to the Curb Here are some of our favorite suggestions: 1. Boost Your Serotonin People who are naturally low in serotonin, a.k.a. the "happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be boosted through a healthy diet, exercise, and the right sleep schedule. When you have plenty of serotonin, you are less likely to seek out sugar. 2. Keep Your Blood Sugar Stable What we and other researchers have found is that when your blood sugar drops, the blood flow to your brain decreases. This means you are more prone to making bad decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced? Eat frequent small meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later on. Stay away from simple sugars and refined, processed foods because they cause your blood sugar to spike and drop erratically as well as work on the pleasure centers of the brain leading to addiction. Additionally, consider trying BrainMD’s Craving Control which contains six active ingredients that work synergistically to help to balance blood sugar and insulin levels while calming the craving centers in the brain. 3. Eat More Protein Eating protein chases away hunger by balancing the hormones of metabolism. It also causes your body to release hormones which improve your body’s ability to know when you are full and should stop eating. Protein also stimulates the release of glucagon, which stabilizes blood sugar and prevents energy crashes. After eating a protein-containing meal or snack, you feel fuller longer. Think of protein as medicine you should take in small doses every three to four hours – it belongs in nearly every meal and snack. 4. Drink Plenty of Water Approximately two-thirds of the adult human body is made of water. You may sometimes think that your body is asking for sugar, when in fact it's dehydrated and really craving water! Drinking water also acts as an effective appetite suppressant so you will feel fuller and eat less – all with zero calories! 5. Avoid Artificial Sweeteners Artificial sweeteners, such as aspartame, saccharin, and sucralose, are calorie-free food additives used to add sweetness to sugar-free candy, low-calorie foods, and soft drinks. Unfortunately, contrary to what popular marketing would have you believe, artificial sweeteners are also bad for your health. Research indicates that artificial sweeteners dangerously alter our gut bacteria and can actually lead to obesity. Additionally, artificial sweeteners can actually increase sugar cravings. The empty calories prime the brain’s appetite centers to expect something good, and when nothing comes, it wants more. Artificial sweeteners also desensitize your taste buds so that naturally sweet things, such as fruits and some vegetables, are not enough to satisfy you. 6. Satisfy Your Sweet Tooth Naturally If your sweet tooth needs some soothing, choose foods that will not cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds
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