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This Is One of the Best Ways to Boost Your Brain On the Go
To keep up in today’s fast-paced world, it’s tempting to reach for a quick-fix energy drink or cup of coffee. But be careful! Relying on caffeine and energy drinks actually makes you feel worse in the long run by causing an energy or sugar crash. Excessive, long-term caffeine use is also associated with dehydration. A less-than-adequate daily intake of water can harm your brain and body in numerous ways by causing blood pressure concerns, sleep issues, moodiness, and jitteriness. Drink More Water Your brain is roughly 80% water, which means you need to stay well-hydrated in order to keep your brain functioning optimally. According to one study,¹ thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Conversely, being dehydrated can decrease your cognition, increase your stress hormones, impair your judgment, and damage your brain over time. Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. According to the research,² women likely need at least 11.5 cups of water and men at least 15.5 cups, from all liquids they consume per day. This confirms what most of us already know…we need to drink plenty of water each day. But what can be done for those who don’t enjoy drinking water? Brain Boost On-The-Go BrainMD is proud to offer the natural energy drink Brain Boost On-The-Go. It was created for people who don’t like drinking plain water all day – or who simply want some variety when seeking healthy hydration. Brain Boost On-The-Go includes brain healthy ingredients to boost your mental function and energy and comes in a delicious, refreshing flavor!* Benefits of Brain Boost On-The-Go Whenever your brain needs a safe, swift pick-me-up, you can count on Brain Boost On-The-Go to provide the natural brain energizers that will leave you feeling sharp and focused.* Instead of drinking a high sugar, caffeinated energy drink that will invariably result in an energy crash, why not opt for the smarter choice? Brain Boost On-The-Go has a variety of brain healthy nutrients to increase your energy level and overall sharpness.* A unique aspect of Brain Boost On-The-Go is that it has a calming effect even as it boosts energy, enabling you to handle stress and be productive at the same time.* Brain Boost On-The-Go Ingredients Here’s a closer look at the potent ingredients included in Brain Boost On-The-Go: L-Theanine L-theanine is the major mental focus component of green tea. In clinical research, it’s been found to help enhance attention and is linked to increases of alpha³ and theta waves in the brain. Among its many benefits, L-theanine: Improves focus and clarity* Comes from decaffeinated green tea Increases focus without the jitters* Vitamins B6, B12, and Folate B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. These vitamins and nutrients can help: Promote cognitive health and mental sharpness* Support the synthesis of a variety of neurotransmitters* Facilitate the brain’s huge demand for energy Antioxidant-Rich Berries The brain is our organ most vulnerable to attack by toxins, including the highly active free radicals that come from heated smoke entering the body by way of the lungs. Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals.* This proprietary blend: Contains organic fruits and berries: blueberry, goji, mangosteen, and noni Helps protect the brain, nerve cells, and all our cells from oxidative stress* Supports healthy cognition including memory, learning, and mood* Brain Boost On-The-Go FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Can children take Brain Boost On-The-Go? Yes, Brain Boost On-The-Go is safe for children to use.* Does this product contain sugar? No, Brain Boost On-The-Go is sugar-free. It is sweetened with stevia, xylitol, and inulin. Can this product boost energy levels? Yes, Brain Boost On-The-Go supports the body’s natural energy generation. Does it have caffeine? This natural energy drink is caffeine-free. [/wc_box] What Others Are Saying Fights Fatigue “These small packages are amazing. During the day when I feel fatigued, I will take one and notice the difference in the mental capacity and I can say I feel more productive. I will highly recommend it to fight daytime sluggishness.” -Vic This Works! “A terrific alternative to caffeine. Tasty, convenient, and works well!” -Lydia "Your active brain needs nutrients, but it also needs water. I put a Brain Boost On-The-Go stick in a bottle of water and I stay energized and focused.” – Daniel G. Amen, MD Feed your brain with easy-to-carry drink sticks that add nutrients and flavor to your daily hydration. At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the energy, focus and mental sharpness you need to lead a brain-healthy life. For more information about Brain Boost On-The-Go and our full list of supplements, 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: Edmonds, C. J., Crombie, R., & Gardner, M. R. (2013). Subjective thirst moderates changes in speed of responding associated with water consumption. Frontiers in Human Neuroscience, 7, 363. https://doi.org/10.3389/fnhum.2013.00363 Mayo Clinic Staff. (n.d.). Water: How much should you drink every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/water/faq-20422556 Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl 1), 167-168. https://doi.org/10.6133/apjcn.2008.17.s1.23
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Here Are 7 Dangers for Gamers and Top Tips That Can Help
In pixelated realms and sprawling open worlds, players often become so immersed in their quests that real-life dangers lurk just beyond the screen. Since gaming can sometimes come with unfortunate downsides, here are some potential hazards every gamer should be aware of – because leveling up isn’t just about skills and speed, but about safety and awareness. Video Gaming and Its Dangers On Health Video gaming has exploded in popularity over the past few decades. What started as a niche hobby has transformed into a global phenomenon, captivating millions of players across the age spectrum. From immersive storylines to competitive multiplayer battles, there’s no denying the allure of virtual adventures. Though leveling up your character can be thrilling, it’s important for gamers to be aware of the potential dangers of playing video games. Understanding these dangers for gamers can help ensure you enjoy playing video games without sacrificing your well-being. 7 Dangers for Gamers & Top Tips That Can Help Effects on the Musculoskeletal System Long hours spent gaming can lead to serious strain on the musculoskeletal system. Poor posture, from hours spent glued to a screen, is often the culprit. Many gamers find themselves hunched over, which puts pressure on their spine and neck. This unnatural position may cause discomfort that lingers long after leaving the console. Muscle tension in the shoulders and back can become severe if not addressed properly. Stretching and taking breaks are vital but easily forgotten during immersive gameplay sessions. Also, repetitive movements, such as gripping controllers or a computer mouse for extended periods can contribute to hand and wrist issues. Investing in ergonomic furniture may help alleviate some physical risks associated with extended gaming hours. Increased Risk of Health Problems The link between gaming and weight issues is becoming more apparent. Long hours spent in front of a screen can lead to mindless snacking and poor dietary choices. When immersed in virtual worlds, it’s easy to forget about the importance of balanced meals. Also, physical inactivity can play a significant role here. Sitting for extended periods can slow the metabolism and decrease caloric burn. This sedentary behavior¹ can contribute to weight gain over time. The combination of high-calorie snacks and low levels of physical activity can help raise cholesterol levels and blood pressure, which may eventually lead to cardiovascular issues. Eye Strain and Vision Problems Spending long hours in front of a screen can take a toll on your eyes. Many gamers experience visual discomfort, often referred to as digital eye strain. Symptoms may include dryness, irritation, and blurred vision. This occurs when the eyes work overtime to focus on small images and text. The blue light emitted from screens also can contribute to eye fatigue. Taking regular breaks is essential for maintaining eye health. A simple technique is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Adjusting screen brightness and using proper lighting can make a significant difference too. Consider investing in blue light filters or wearing specialized glasses designed for gaming sessions. Your eyes deserve care just like any other part of your body. Ignoring these cautions may lead to more severe issues down the line. Mental Health Concerns Video gaming can be a double-edged sword when it comes to mental health. On the one hand, it offers an escape and a way to connect with others. On the other hand, the potential for becoming hooked looms large. Some players find themselves trapped in cycles of compulsive behavior that interfere with their daily life. Social isolation is another significant issue. While online interactions may promote friendships, excessive gaming may lead to a detachment from real-world relationships. This disconnect can result in feelings of loneliness and low mood. Cognitive development may suffer if gaming becomes the primary form of engagement for young minds. Also, strategic thinking² skills may potentially stagnate without diverse experiences away from the screen. Balancing time spent in virtual worlds with real-life activities is essential for maintaining mental well-being. Online Safety Concerns The digital gaming world can be thrilling, but it isn’t without its risks. Cyberbullying is a harsh reality for many players. Harassment can escalate quickly, ruining the fun and leaving long-lasting emotional scars. Exposure to inappropriate content is another pressing concern. Many games contain online interactions that might expose younger gamers to adult themes or violent imagery. It’s crucial for parents to monitor their children’s gaming experiences closely. Additionally, protecting personal information should be a top priority. Gamers often share details in chats or forums without realizing the potential consequences. Always use strong passwords and avoid sharing identifying data like your address or school name. Staying informed about these dangers can help create a safer, more enjoyable, environment for gamers. Sleep Deprivation Sleep deprivation is a silent threat that many gamers overlook. Late-night gaming sessions can cut into precious hours of rest. The bright screens and intense gameplay may create an addictive cycle that’s hard to break. Failing to get enough sleep can lead to problems with cognitive function. When operating with less than 6 hours of sleep, your decision-making, focus, and reaction times³ all may suffer. Lack of sleep increases the risk of accidents both in-game and out in the real world. Fatigue behind the wheel or during daily activities not only places you in danger, it also may affect those around you. Establishing good sleep habits is essential for maintaining peak performance while gaming. Also, limiting screen time before bed and creating a calming pre-sleep routine may help you achieve the quality sleep you need. Effects on Brain Function Gaming can significantly impact brain function, often in unexpected ways. While some players may focus on the positive aspects of gaming, such as keeping reflexes sharp and improving hand-eye coordination, excessive playtime may lead to negative consequences such as cognitive decline. Extended periods spent in front of a screen may hinder focus and attention. This is especially true for fast-paced games that demand constant multitasking. Over time, this can make it challenging to concentrate on tasks outside the game. Also, the highly competitive nature of gaming might increase stress levels. Elevated stress hormones can impair memory recall and decision-making abilities. Balancing intense gameplay with other activities may help mitigate these effects. Engaging in offline hobbies or physical exercise may give the brain a chance to recharge. Find Balance, Have Fun! While video games provide enjoyment and social interaction, it’s crucial to be aware of the possible dangers for gamers. Finding a balance between gaming and healthy habits is essential for every gamer. Incorporating regular physical activity into your routine can help mitigate health risks related to a sedentary lifestyle. Maintaining awareness of mental health is equally important; being mindful of the amount of time spent gaming and staying connected with friends outside the virtual world can help prevent feelings of isolation. Also, establishing good sleep habits can help enhance both gaming performance and your overall well-being. Awareness of the above dangers is essential for every gamer looking to maintain their health while enjoying their favorite pastime. Simple lifestyle changes can have a profound impact on long-term wellness without sacrificing gaming enjoyment. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Panahi, S., & Tremblay, A. (2018). Sedentariness and health: Is sedentary behavior more than just physical inactivity? Frontiers in Public Health, 6, 258. https://doi.org/10.3389/fpubh.2018.00258 2. Yee, N. (2024, May 21). Gamers have become less interested in strategic thinking and planning. Quantic Foundry. https://www.quanticfoundry.com/2024/05/21/gamers-have-become-less-interested-in-strategic-thinking-and-planning/ 3. Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. MEDtube Science, 3(1), 35–40. https://doi.org/10.24125/mts.2015.3.1.35
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Here's How to Boost Your Calm with GABA
How often do you feel stressed? It’s an important question to ask for both your psychological and physical health as the two are inextricably linked. While we all experience small bouts of stress in daily life, feeling stressed frequently or daily is a major risk factor to your health. Stress can increase feelings of anxiousness, sleeplessness, and low mood – which, in turn, can lead to more serious health issues. Indeed, the American Institute of Stress reports that, on average, upwards of 60 percent of primary care doctor visits are related to stress. A recent Harris Poll survey¹ on stress for the American Psychological Association revealed that three-quarters of Americans reported experiencing a stress-related health impact over the past month. But here’s the good news. Your brain produces its own natural relaxant. It’s a neurotransmitter designed to slow the firing of excitatory neurotransmitters – which are released during times of stress. It’s called gamma-aminobutyric acid – or GABA for short. GABA has an intensely calming influence on the mind and body. Maintaining optimal GABA levels is essential to your mental health as this neurotransmitter plays a critical role in regulating stress and sleep. Though severe stress can deplete GABA levels, you can take steps to support optimal GABA levels to promote calm. Here are several strategies for naturally increasing GABA levels. 5 of the Best Ways to Increase GABA Naturally 1. Embrace Stress-Reducing Practices Reducing your stress by practicing proven relaxation techniques is essential for health and well-being. Activities such as yoga, meditation, and diaphragmatic breathing have all been shown to increase GABA levels and promote calm. These practices help to calm the sympathetic nervous system, which is engaged during times of effort and stress, and activate the “rest and digest” parasympathetic nervous system and naturally increase GABA levels. In one 12-week yoga intervention study,² researchers observed increased GABA levels, improved mood, and decreased feelings of anxiousness in participants. 2. Get Restorative Sleep Getting quality, restorative sleep each night is essential for maintaining healthy GABA levels. Practice good sleep hygiene: Stick to a regular sleep schedule of going to bed and waking up at the same time. Ensure your sleep environment is cool, dark, and quiet. Turn lights low and avoid stimulating activities an hour before bed. Limit caffeine consumption to morning hours only. Avoid alcohol and don’t eat dinner too close to bedtime. Of course, if you have low GABA, sleep may be more challenging. If you practice the other suggestions here, they also can help you to get restful sleep. 3. Exercise Yes, here’s one more reason to exercise! It has been shown to increase GABA neurotransmitter production in the body. It’s one of the reasons why exercise helps to calm feelings of anxiousness and improve sleep quality. Research shows that vigorous exercise is particularly effective in activating the metabolic pathway that replenishes GABA. However, for lasting results, consistent exercise over time will stimulate GABA neurotransmitter production and help to keep those levels in the optimal range. 4. Diet The foods you consume also impact your body’s GABA levels. A brain-healthy diet full of whole foods, fish, lean meats, fruits, vegetables, seeds, and nuts will deliver the vitamins, minerals, and amino acids needed to support GABA synthesis in your body. The amino acid glutamate is a precursor for GABA. Eating foods rich in glutamate can support GABA production. These include slow-cooked meat and poultry, bone broth, fish, and eggs. Also, broccoli, tomatoes, mushrooms, walnuts, and soybeans are great vegetarian sources of glutamate. GABA production requires vitamin B6 as well. So be sure you consume plenty of foods rich in vitamin B6 such as garlic, Brussels sprouts, spinach, broccoli, and bananas. Other amino acids such as theanine and taurine may help to boost GABA levels too. Green tea and seafood are good sources of these nutrients. Don’t forget that GABA may be synthesized by gut bacteria. Fermented foods, rich in beneficial bacteria, support a healthy microbiome, which helps ensure healthy GABA production. Eat probiotic-rich foods such as sauerkraut, kimchi, miso, tempeh, yogurt, and kefir to help boost GABA levels. 5. Supplements Nutritional supplements can provide you with targeted herbs and nutrients shown to support GABA production as well as promote relaxation such as lemon balm, l-theanine, and magnesium. However, there’s no better way to get the benefits of increased GABA almost instantly than to supplement with GABA itself. It’s simple, easy, and can deliver results quickly. GABA Calming Support GABA Calming Support is a unique formula made up of clinically proven ingredients, including GABA that’s chemically identical to the GABA your body synthesizes.* Research has shown that GABA supplementation may help to decrease beta waves,³ which tend to be associated with situational stress and agitation, and boost alpha waves, which are a sign of calm and relaxation.* GABA Calming Support can help to turn off racing thoughts and help prepare you for sleep.* The formula’s additional ingredients – l-theanine, lemon balm, magnesium, and vitamin B6 – can help enhance its relaxing effects.* What’s more, it’s fast-acting and doesn’t cause drowsiness.* Finding Calm and Protecting Sleep Don’t ignore the overwhelming amount of research that indicates keeping stress in check and ensuring quality, restorative sleep are critical to both physical and mental well-being. You can start incorporating these practices today and quickly feel the benefits of calm, relaxation, and improved sleep. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. American Psychological Association. (2022, October). Stress in America 2022: Concerned for the future, beset by inflation. American Psychological Association. https://www.apa.org/news/press/releases/stress/2022/report 2. Streeter, C. C., Whitfield, T. H., Owen, L., Rein, T., Karri, S. K., Yakhkind, A., Perlmutter, R., Prescot, A., Renshaw, P. F., Ciraulo, D. A., & Jensen, J. E. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. Journal of Alternative and Complementary Medicine, 16(11), 1145–1152. https://doi.org/10.1089/acm.2010.0007 3. Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors, 26(3), 201–208. https://doi.org/10.1002/biof.5520260305
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7 of the Best Ways to Keep Your Relationships Positive
Do you know people who look at everything in a negative light? Or someone who struggles with feelings of sadness, lack of motivation, or hopelessness? If so, they could be having troubles with the limbic system in their brain. What’s the Limbic System? The limbic system, sometimes referred to as the emotional brain, lies near the center of the brain. From an evolutionary standpoint, the limbic system is an older part of the brain¹ that enables humans to experience and express emotions, helping us move beyond primitive behaviors and facilitating development of the cerebral cortex, the brain’s most recently evolved zone and major processor of our advanced mental functions. Despite its small size – about that of a walnut – the limbic system is packed with brain circuitry critical for human behavior and survival. It impacts our mood,² processes our sense of smell, stores highly charged emotional memories, and affects sleep and appetite cycles. When the limbic system is less active than normal there’s generally a positive, more hopeful state of mind. When it’s relatively overactive, negativity can take over. Problems with the limbic system can result in: Sadness Increased negative thinking Gloomy outlook or perception of events A flood of pessimistic emotions, such as hopelessness, helplessness, and guilt Decreased or abnormally increased sexual responsiveness Appetite and sleep problems Social isolation Pain It’s been shown that enhancing emotional bonds between people can help heal the limbic system. How you relate to others can either help or hurt your limbic system. In general, the better you get along with those around you, the better you will feel. These 7 steps can help lift your mood and keep your relationships positive… 7 Ways to Keep Your Relationships Positive 1. Focus on the Positive This is one of those “easier said than done” tips, but it really is essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’ll be more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. 2. Listen Before You Speak Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win an argument, but to remove potential threats, address concerns and find common ground with the other person. Building a bridge is the best way to avert a quarrel before it even starts. 3. Healthy Community Social connections can significantly affect your health. Building and maintaining healthy relationships can lead to understanding and respect. When you care for others and feel cared for, your brain tends to release the bonding hormone oxytocin, which can counteract many of the negative effects of stress and low mood. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 4. Keep Your Cool Remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Be mindful of your comments and make sure your responses are coming from a logical, impartial point of view rather than an emotional, one-sided perspective. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a positive outcome for you and the other person. 5. Help Others Together Consider volunteering at a homeless shelter, food bank or animal refuge. In addition to being personally gratifying, serving others can alleviate stress, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. 6. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. 7. Remove Negative Influences Just as it’s important to minimize contact with negative people, it’s also crucial to rid yourself of negative habits that can sabotage your relationships with others. Smoking, drug and alcohol abuse, unhealthy diet, and all forms of self-abuse can increase your risk of many brain problems, including memory loss, extreme stress and anxiousness, focus and processing issues, poor sleep patterns, and other inappropriate behaviors. Alcohol should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. Make it a priority to stop these harmful habits immediately. Get Support for Mood and Stress If you find yourself having negative/anxious thoughts or notice that your stress levels have gotten out of hand, we offer a range of powerful supplements for stress and mood that can help turn your day around. These brain-boosting supplements have been formulated with the highest-quality nutrients and ingredients to increase serotonin, dopamine, GABA, and other key brain transmitter systems that help you feel calm, content, and able to manage stress or mental strain. BrainMD’s supplement formulas are grounded in the latest clinical and scientific research.* We optimize the many vitamins, minerals, and other nutrients the brain needs to produce the neurotransmitters, brain cell connections, and hormones that can improve your mood and help you cope with everyday stress.* These supplements include Serotonin Mood Support, Everyday Stress Relief, GABA Calming Support, and many others to help keep your relationships positive.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Morgane, P. J., Galler, J. R., & Mokler, D. J. (2005). A review of systems and networks of the limbic forebrain/limbic midbrain. Progress in Neurobiology, 75(2), 143–160. https://doi.org/10.1016/j.pneurobio.2005.01.001 2. Cleveland Clinic. (n.d.). Limbic system. Cleveland Clinic. Retrieved January 28, 2025, from https://my.clevelandclinic.org/health/articles/21206-limbic-system
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12 of the Best Ways to Ease Cabin Fever This Winter
Have you ever felt like you’re trapped inside a time loop like in the movie “Groundhog Day,” with each new day playing out in a nearly identical manner to the previous one? If you’re looking for ways to break up daily monotony, the good news is there are many stress-reducing, mood-boosting activities you can do from the safety of your own home. So if you need a vacation from your staycation, or relief from cabin fever during the winter months, here are a dozen tips for how to deal with the isolation blues… 12 of the Best Ways to Shake Up Your Routine This Winter 1. Can You Say Feng Shui? If it feels like the walls are closing in around you, it might be time to give your home a makeover. Start with one room and consider how you can improve the balance, flow, and harmony (there are many feng shui strategies to help with this) by moving around furniture, plants, and even pictures. Rearranging the rooms in your house can be a fun mental puzzle, like playing Tetris with furniture. It can also help you burn some calories and get a head start on spring cleaning. These alterations just might make you feel like you’re living in a new house for a few days or weeks, which should help improve mood¹ and fend off the feelings of cabin fever. So, pick a room and roll up your sleeves. It’s time to put the fun in functional! 2. Preserve Precious Memories If it’s been a while since you preserved your memories, take some time to work on a scrapbook or photo album. Also, editing, archiving, and watching old family videos can serve the double purpose of providing hours of enjoyment working on a hobby while also reminding you of some of the happier moments in your life. And who couldn’t use some uplifting thoughts right about now? 3. Read a Book Reading stimulates a wide variety of brain regions² that process, interpret, and analyze what you read, and then store that information for later recall. In other words, reading is good for your brain. So, why not hit your summer reading list early this year (if you don’t know what to read, we’ve got plenty of book recommendations for you)? Also, you can enhance your experience by joining or hosting a virtual book club. 4. Game Night With increased cautions surrounding video games, sometimes it’s nice to have a low-tech game night. If you already own some board games, dig them out of the closet and prepare for hours of fun. Don’t feel obligated to purchase these, but here are some of my favorite board games: Scattergories – great for sharpening your recall and word knowledge. A fun, fast-paced party game. Stratego – essentially “capture the flag” on a board, it effectively combines chess-like strategy (pieces with various functions and values) with advanced memory skills (you must mentally track the other player’s pieces, which are faced away from you). 221B Baker Street – lives up to its billing as the “master detective game.” Assume the role of Sherlock Holmes, visit various London locations, collect clues, and solve the case. If you like Clue, you’ll love this game. Did I mention you get to be Sherlock Holmes? 5. Virtual Vacation Traveling to far-off places can introduce you to new experiences, customs, sights, and people. But what can you do if you don’t have the time, resources or ability to travel to an exotic location? Take a virtual vacation! Select a country you’d like to visit and watch an online travelogue or documentary to learn more about the local culture, cuisine, and points of interest. Or, establish a weekly education night where you virtually visit the dream destinations of everyone in your family. Learning as much as you can about a destination ahead of time will serve to enrich your experience when you actually visit the country in the future. 6. Home Improvements If you’ve been meaning to fix the dryer or repaint the spare bedroom, this might be an ideal time to make some improvements around your house. If you should get stuck at any point, there are many DIY instructional videos on YouTube for how to fix just about anything. Above all, use common sense, like using a ladder or step stool to help you reach high places, and stay injury-free. 7. Personal Inventory Though it may be difficult to establish a 5-year (or even 1-year) plan right now, making a personal inventory can pay off dividends in the future. A One-page Miracle (OPM) can help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 8. Learn Something New Set aside some time every day to learn something new. Here are some examples: Learn a foreign language Pick up a musical instrument like the guitar, piano or drums (please be mindful of your shut-in neighbors) Improve your cognitive functioning with crossword puzzles, Sudoku or brain games Learn a new exercise, type of dance or other physical activity Take a chess tutorial Learn how to draw or paint Learn how to cook (or try new healthy recipes) Take an online class Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional at learning new things. 9. Movie Night Having a movie night is a great way to keep the entire family occupied and spend some quality time together. You can select a family favorite or a new release. Or, if you’re up for a twist, have everyone write down their movie selection on a strip of paper, put the folded slips into a bowl, and have someone randomly select the winner. Although the idea might meet with initial resistance from younger family members, consider watching a classic movie. Films like “The Wizard of Oz” (1939) or “The Adventures of Robin Hood” (1938) are sure to appeal to every member of your family. 10. Take a Walk If you’re feeling a little cooped up, stepping outside for some fresh air is a healthy choice, both mentally and physically. The change in scenery will give you a new perspective, which might inspire some new ideas that you can use in your personal or professional life (the idea for this blog came while I was on a walk). Walking can help clear your mind, improve your mood,³ and burn some calories all at the same time. It also can help ensure you get some vitamin D3 (if it’s sunny out). Be sure to dress warmly when taking a stroll during the winter months. 11. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which can help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind. 12. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Though you might feel more distant from people than ever before, visually communicating with others is possible via applications like Zoom, Skype, or FaceTime. Of course, a good old-fashioned phone call is still an excellent way of keeping in touch with friends and loved ones. Relieve Your Cabin Fever Hopefully implementing these ideas will help alleviate any lethargy or loneliness you may be experiencing this winter season. Feel free to share these tips, along with any others you can think of, with your friends and family. And, stay healthy and safe! 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: 1. DeBusk, C. (2022, May 9). Using Feng Shui for your mental health. Verywell Mind. https://www.verywellmind.com/using-feng-shui-for-your-mental-health-5188480 2. Houston, S. M., Lebel, C., Katzir, T., Manis, F. R., Kan, E., Rodriguez, G. R., & Sowell, E. R. (2014). Reading skill and structural brain development. Neuroreport, 25(5), 347–352. https://doi.org/10.1097/WNR.0000000000000121 3. DeAngelis, T. (2022, November). Want to boost your mental health? Take a walk. Monitor on Psychology, 53(8), 80. https://www.apa.org/monitor/2022/11/feature-walk
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What Is Trauma and Where Can I Get Help?
Trauma affects millions of people worldwide and can have a significant impact on their mental health. From childhood abuse to natural disasters, understanding trauma is critical in helping individuals overcome the difficulties it presents. Whether you’re someone who’s personally experienced trauma or are seeking to learn more for personal development purposes, the following are valuable insights into what trauma is and how it impacts mental health. Let’s explore the intricacies of this crucial topic. What is Trauma? Trauma is a type of stress that can have long-lasting effects on a person’s mental and emotional health. It can be caused by an event or series of events that are emotionally threatening or overwhelming. Traumatic events can include car accidents, sexual assault or abuse, and exposure to violence or war. People who’ve experienced trauma may feel like they’re in danger even when they aren’t. They may feel scared, helpless, or alone. These individuals may be easily startled, become irritable or aggressive, have trouble sleeping, or avoid people or places that remind them of the traumatic event. These are all normal reactions to trauma. But for some, these reactions linger long after the event is over and can lead to reliving the trauma through nightmares and flashbacks. This may cause them to feel isolated, ashamed, or hopeless, which may lead to substance abuse, mood issues, and other mental or behavioral problems. These issues may stem from one of the different types of trauma. Types of Trauma There are many kinds of trauma that can occur throughout a person’s life. The most common types of trauma include: Physical abuse Sexual abuse Emotional abuse Psychological trauma Childhood trauma Natural disasters War or conflict Common Symptoms of Trauma Trauma can manifest in many ways, but there are some symptoms that tend to be common among those who’ve experienced it. Each type of trauma can have different effects on a person’s mental health. Some people may experience short-term effects, while others may suffer from long-term effects. Some common symptoms of trauma include: Mood issues Intrusive thoughts or memories/flashbacks of the event Avoidance of anything that reminds them of the event Increased worry and fearfulness Nightmares or sleeplessness Agitation or irritability Guilt or shame Feeling disconnected from others or emotionally numb It’s important to seek professional help if you’re experiencing any of these symptoms. A therapist can help you identify the source of your symptoms and develop a treatment plan to address them. Effects of Trauma on Mental Health Trauma can have a profound effect on mental health. Traumatic events can trigger a range of psychological reactions and other conditions. People who’ve experienced trauma often feel isolated and alone. They may feel like they aren’t worthy of help or that no one can understand what they’re going through. These feelings can make it hard for them to reach out for support. Untreated trauma can lead to long-term mental health problems. Coping Strategies for Dealing with Trauma When people think of the word trauma, they often associate it with a single, life-altering event, such as a experiencing a natural disaster or surviving a violent act. While these experiences certainly can be traumatizing, it’s important to remember that trauma isn’t always initiated by such dramatic events. Trauma can be caused by any experience that overwhelms your emotions, negatively affects your mood and stress levels, and causes you to isolate. Isolation can be a major factor in both causing and prolonging trauma. When you feel isolated and alone, you’re more likely to dwell on your trauma, which can magnify its effects. As such, one of the most important things you can do when coping with trauma is to seek out social support. One recent study¹ proved the importance of social support in trauma recovery, presenting a biopsychosocial model that explores how interpersonal connections can aid in managing trauma symptoms and fostering resilience after traumatic events. Surround yourself with family and friends who will listen to you and offer words of comfort. If you don’t have close friends or family members you can rely on, there are many support groups available for people dealing with trauma. Talking about your experience with others who’ve been through similar situations can be very helpful in coming to terms with what happened and beginning the healing process. It’s also important to take care of yourself physically when you’re dealing with trauma. Exercise and proper nutrition can help improve your mood and give you more energy to cope with difficult emotions. Be sure to get enough sleep, as fatigue can make it harder to deal with stress. Also, try to find activities that bring you joy and help you relax. Whether it’s reading, playing music, or engaging in deep breathing exercises, find activities that can help reduce stress and increase calm and relaxation. Best Treatment Options for Those Experiencing Trauma There are a variety of treatment options available for those experiencing trauma. The type of treatment will vary depending on the individual and the severity of their trauma. Some common treatments include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Psychotherapy: This is a type of counseling that can help individuals process their feelings and thoughts related to the trauma. It can be done in an individual or group setting. Cognitive Behavioral Therapy: CBT can help individuals change negative thinking patterns and behaviors that may be associated with their trauma. Eye Movement Desensitization and Reprocessing: EMDR uses eye movement to help reduce the intensity of traumatic memories and has been an effective treatment for many people, including those struggling with post-traumatic issues. Supplements: High-quality dietary supplements may help with emotional, physical, and mental challenges. It’s always recommended to speak with a nutritionally-informed doctor or healthcare professional before starting any supplement regimen. [/wc_box] Long-Term Effects of Untreated Trauma Trauma doesn’t have to be a singular, life-altering event. It can be the result of several negative experiences that cumulatively create an overwhelming sense of hopelessness, powerlessness, and fear. For many people dealing with untreated trauma, attempts at numbing their emotional pain may lead to substance abuse² and self-harming behaviors. If you or someone you know is struggling with the effects of trauma, help is available. If you aren’t sure what to do, talking to a doctor or mental healthcare practitioner is a great place to start. Hope for the Journey to Recovery Trauma is a life-changing event that can have a major impact on an individual’s mental and physical health. It’s important to be aware of the signs and symptoms of trauma, how it can manifest in day-to-day life, and what potential treatments are available for those affected. Remaining open to conversations about this topic can provide support and understanding for those who’ve gone through a traumatic experience. With safe spaces, educational resources, and proper professional help, it’s possible to find the support and encouragement you need to guide you on your journey of recovery. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Calhoun, C. D., Stone, K. J., Cobb, A. R., Patterson, M. W., Danielson, C. K., & Bendezú, J. J. (2022). The role of social support in coping with psychological trauma: An integrated biopsychosocial model for posttraumatic stress recovery. Psychiatric Quarterly, 93(4), 949–970. https://doi.org/10.1007/S11126-022-10003-W. 2. Center for Substance Abuse Treatment. (2014). Chapter 3: Understanding the impact of trauma. In Trauma-informed care in behavioral health services (Treatment Improvement Protocol (TIP) Series No. 57). Substance Abuse and Mental Health Services Administration. Available from https://www.ncbi.nlm.nih.gov/books/NBK207191/
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What Are the Risks and Benefits of Using Caffeine and Nootropics?
Are you looking to supercharge focus, enhance your cognitive abilities, or just have enough vitality to get through the day? If so, you’ve likely tried caffeine or nootropics at some point – two popular go-tos when seeking improved energy and mental performance. But before you add a brain supporting concoction to your coffee or other beverage, let’s take a deep dive into the complex chemistry of caffeine and nootropics to help uncover whether this dynamic duo is a secret weapon for productivity or a risky gamble with your health. What Are Nootropics? Nootropics are substances designed to enhance cognitive function. While some nootropics are naturally occurring compounds, others are synthetic. Each works through different mechanisms in the brain to help support memory, creativity, and focus. Many people, such as students seeking better concentration or working professionals aiming for improved productivity, turn to nootropics hoping to find a mental edge. The appeal lies in their potential benefits versus the typical drawbacks associated with stimulants. Some popular examples of nootropics include herbal supplements like ginkgo biloba. The world of nootropics is vast and continually evolving. This may be a challenge for many users, who must navigate this landscape carefully to find what works best for them. Caffeine and Cognitive Function Caffeine is a well-known stimulant found in coffee, tea, and various energy drinks. Its primary role lies in blocking adenosine receptors in the brain. This action keeps you alert and may reduce feelings of fatigue. Consuming caffeine can help raise dopamine levels, which can lead to improved mood and motivation. It’s no wonder many reach for that cup of joe during early mornings or late-night study sessions. Research shows that caffeine can help promote focus and reaction time.¹ It helps sharpen mental clarity while promoting wakefulness. Tasks requiring sustained attention may become more manageable with even a small amount of caffeine (a shot of espresso, for instance). Also, caffeine may support memory consolidation.² This means it can help your brain process information more effectively after you’ve learned something new. Potential Harmful Effects of Caffeine Unfortunately, caffeine also has its downsides, most notably its capacity to cause nervousness or hyperawareness. Caffeinated beverages can disrupt sleep, especially when consumed later in the day. Also, caffeine may cause digestive issues and headaches. Another significant drawback of caffeine is that it restricts blood flow to the brain. One study³ showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. Since your brain uses about 20% of the total blood flow in your body, any reduction in this flow can have a negative impact on brain function. So, what’s the recommended daily limit for caffeine? Most adults can safely consume up to 400 milligrams⁴ of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. Can Caffeine and Nootropics Be Used Together? Combining caffeine and nootropics can be enticing for those looking to support cognitive performance. Many have wondered if these two powerful substances work well together or not. Caffeine primarily acts as a stimulant, enhancing alertness and focus. On the other hand, nootropics are designed to improve various aspects of brain function, such as memory and creativity. When used in tandem, they may complement each other to promote a wide array of health benefits. However, it’s important to consider individual tolerance levels. Some people may find that caffeine enhances the efficacy of certain nootropics without any negative side effects. Others might experience increased hyperactivity and fidgetiness. Benefits of Using Both Caffeine and Nootropics Using caffeine and nootropics may yield impressive benefits for cognitive function. They may help improve memory recall, enhance creativity, and reduce mental fatigue. The combination of these two substances may create a synergistic effect that amplifies overall productivity. Caffeine’s stimulatory properties may complement the cognitive enhancements offered by nootropics. This pairing may help you tackle complex tasks with greater ease. Many users report heightened clarity of thought when combining both substances. Also, this duo may aid in mood enhancement as well, potentially leading to a more positive outlook during challenging tasks or projects requiring sustained focus. Risks of Using Both Caffeine and Nootropics Combining caffeine and nootropics also may come with certain risks. Caffeine is a powerful stimulant that can lead to increased heart rate, nervousness, and feelings of anxiousness when taken in excess. Mixing caffeine with certain nootropics might intensify these negative effects. Some nootropics may enhance the excitatory properties of caffeine, leading to potential overstimulation. This could result in restlessness or difficulty focusing rather than improved mental clarity. It’s important to keep in mind that individual responses may vary. What works well for one person could trigger adverse reactions in another. It’s crucial to monitor how your body reacts when using both substances together. Adverse interactions between specific nootropics and caffeine are possible too. Certain combinations might counteract each other’s benefits or even create new side effects. All these points are worth considering before you add them to your routine. Alternatives to Using Caffeine and Nootropics If you’re looking to boost your cognitive performance without relying on caffeine and nootropics, there are plenty of alternatives to explore. First, explore potential lifestyle changes you might adopt. These are just a few you might consider adding to your daily wellness routine… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Regular exercise can help promote brain function. Activities like running or yoga can increase blood flow and promote neurogenesis. Nutrition can play a crucial role too. Foods rich in omega-3 fatty acids, antioxidants, and vitamins and minerals can help support cognitive health naturally. Add salmon, blueberries, and leafy greens to your diet for an effective brain boost. Mindfulness practices, such as meditation, may help improve focus and reduce stress levels. Even short sessions daily can make a big difference over time. Sleep should never be overlooked. Quality rest is essential for memory consolidation and overall mental clarity. Brain games, like working on puzzles or learning new skills, can help keep the mind sharp without any stimulants involved. [/wc_box] Best Practices for Using Caffeine and Nootropics Together When it comes to combining caffeine and nootropics, a gradual approach is best. Starting with lower doses can allow users to gauge their reactions before making any adjustments, if necessary. This measured approach ensures that both caffeine and nootropics can contribute positively to energy and mental clarity without overwhelming the system. Energy and Mental Clarity: Find the Right Balance Finding the right balance between caffeine and nootropics is essential for anyone looking to enhance their cognitive performance with these two stimulating compounds. While caffeine offers immediate benefits, such as increased alertness and improved focus, nootropics can provide longer-lasting effects that support brain health over time. Experimenting with various combinations may help you discover what works best for your individual needs. It’s important to start with lower doses and observe how your body responds. Monitoring any side effects or changes in mood can help you make the appropriate adjustments along the way. Ultimately, finding the proper balance between caffeine and nootropics may allow for greater mental clarity and productivity – an enticing prospect for students, professionals, or anyone eager to support their cognitive capabilities. Note: It’s recommended to consult with a healthcare professional before adding caffeine and/or nootropics to your diet, especially if you have pre-existing conditions or are on any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Research Council. (2018). Caffeine in food and dietary supplements: Examining safety: Workshop summary. National Academies Press. https://doi.org/10.17226/25116 2. Johns Hopkins Medicine. (n.d.). Caffeine has positive effect on memory. Johns Hopkins Medicine. Retrieved January 16, 2025, from https://www.hopkinsmedicine.org 3. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 4. Mayo Clinic Staff. (n.d.). Caffeine: How much is too much? Mayo Clinic. Retrieved January 16, 2025, from https://www.mayoclinic.org
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7 of the Best Workout Safety Tips for Your Home or Gym
As seasons change, many people feel motivated to make positive changes in their physical health, including adopting an exercise regimen or taking your existing routine to the next level. Gym memberships typically skyrocket in the beginning of year; many memberships are given as gifts during the holiday season. But some people prefer not to go to a gym and have established an at-home workout routine instead. So, what are the pros/cons of working out in a home, office, or local gym? Pros & Cons of 3 Common Types of Gyms [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Local Gym During the colder months, when many outdoor sports are no longer a viable option, many head to the gym to stay in shape. However, there are several drawbacks to purchasing a gym membership. Aside from the package price, there are gas expenses to consider, and the time required to drive to and from the gym, which can be a deterrent if the weather gets nasty. Despite solid goals and good intentions, consistent gym attendance can be a challenge throughout the year, and especially during the winter season. Home Gym To enjoy the benefits of the gym without having to go to the gym, many people invest in home fitness equipment. The upside is that you can use the equipment whenever you want, and don’t have to worry about wiping down an apparatus before using it. The downside is that starting a home gym can be expensive. Plus, if anything breaks, it’s up to you to replace it. Also, many who own a home gym may find their workout equipment to be inferior in quality or limited in variety when compared to what’s available at a local gym. Recent research¹ found that there are benefits and drawbacks to both working out at home and going to a gym. If you decide to invest in home gym equipment, you can start small with dumbbells and work your way up to a stair climber, stationary bike, bench press, or treadmill. Office Gym Why invest in gym equipment when there are plenty of exercises you can do at work or home for free? Depending on how much room you have in your business office or home office, you can do 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’s great for strength training, but what about cardio? There are plenty of standbys like skipping rope or doing jumping jacks. You also can do high knees, side to side punches, sumo squat jumps, or the ever-dependable running in place. [/wc_box] Regardless of which type of gym you choose, here are some top workout safety tips for the home, office, or local gym… 7 Best Workout Safety Tips for Your Home, Office, or Local Gym 1. Always Observe Safety Guidelines Any responsible gym will have a posted list of workout safety tips and procedures somewhere inside the gym and on their website. Be sure to thoroughly read and adhere to these guidelines. It’s a good idea to follow these recommendations when working out at home or work too. Keep in mind that some of the gym’s safety guidelines may need to be modified for your home or office setting. 2. Warm Up First It’s important to do stretches and flexibility exercises before you start your workout. Though there are literally hundreds of joint mobility exercises out there, here are just a few you can try (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. 3. Stay Hydrated It should go without saying, but it’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this can help you build muscle. 4. Strength Training Tips Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. You can work with a personal trainer too or take a strength training fitness course. Many personal trainers and fitness studios also have online offerings. Safety tip: if you’re lifting weights, always make sure you have a spotter, even at home. 5. Don’t Stop Exercising Exercise is vital to building strong muscles and joints, so one of the worst things you can do is stop working out (unless you’re experiencing intense muscle and joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby, and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. 6. Don’t Overdo It A corollary to the previous point is that you shouldn’t overdo it. Avoid excessive exercise, which can cause severe joint and muscle discomfort. Exercise that’s too vigorous also can release potentially toxic free radicals, which are generated as you burn more oxygen. These can modify your DNA, break down the structure of your cells, and generally lower the quality of your life. This is an important step in helping to prevent post-workout muscle and joint pain. 7. Post-Workout Stretch This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important during the cooldown phase of your workout as it prevents the buildup of lactic acid and metabolites, which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Also, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. Stretching, both pre- and post-workout, can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury, so make it a part of your workout ritual. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 150 minutes² of physical activity per week. If you’re looking to lose weight, you may want to increase the duration and intensity of your workout sessions. Remember to consult with your doctor or healthcare professional before starting any fitness regimen. Many have discovered the positive physical and mental effects associated with exercise. Incorporating these workout safety tips into your gym/office/home exercise routine can help keep you strong, fit, and injury-free! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Harvard Health Publishing. (2019, November 14). Exercising at the gym versus home: Which one is better? Harvard Health Blog. https://www.health.harvard.edu/blog/exercising-at-the-gym-versus-home-which-one-is-better-2019111418063 2. American Heart Association. (n.d.). Recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/recommendations-for-physical-activity-in-adults-and-kids
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Do You Really Need All 8 B Vitamins?
Most medical students are taught that people do not need vitamins and supplements. If you eat a balanced diet, they are told, you get all of the nutrients needed. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] "I was told this in medical school and it is still the mantra being disseminated decades later." - Dr. Daniel Amen. [/wc_box] The one problem with this advice is that no one has a truly balanced diet. Nowadays, people live in a fast-paced society where they pick up food on the fly, skip meals, eat sugar-laden treats, buy processed foods, and eat foods that have been chemically treated. Therefore, most people could use a little help from a multiple vitamin/mineral supplement in order to ensure they are getting all the nutrients for optimal health. Such is especially true with the B vitamin family – a key player in maintaining optimal health and keeping you energized. The B vitamin family is made up of eight B vitamins that are water-soluble, which means they are excreted from the body daily and must be replenished on a regular basis. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions. Additionally, the different types of B vitamins all come from different types of foods. It is important to note that deficiencies of any of these can lead to health problems. Read on to better understand the roles of each of the B vitamins. Here Are the 8 B Vitamins and Their Top Benefits Vitamin B1 Also known as thiamin, vitamin B1¹ helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function. Additionally, it is often called an “anti-stress” vitamin because of its ability to protect the immune system. Can be found in: whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, pork, and red meat. Vitamin B2 Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production. Can be found in: almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon, and beef. Vitamin B3 Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). Can be found in: beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables. Vitamin B5 Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth. Can be found in: just about every food group - its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” Rich sources include organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and dairy products. Vitamin B6 Involved in over 100 cellular reactions throughout the body, vitamin B6, also known as pyridoxine, is instrumental in keeping various bodily functions operating at their best. It helps the body metabolize amino acids from our food, build new red blood cells, and is involved in mood² and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine. Can be found in: meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice. Vitamin B7 Known as the “beauty” vitamin, vitamin B7, or biotin, is especially known for supporting healthy hair, skin and nails. Can be found in: strawberries, organ meat, yeast, pork, chicken, fish, cauliflower, egg yolks, and nuts. Vitamin B9 Also known as folate, vitamin B9 is most commonly known for its role in fetal health and development because it plays a critical role in the proper development of the baby’s nervous system. It additionally fosters the growth of red blood cells. Can be found in: dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon, and bulgur. Vitamin B12 This B vitamin, also known as cobalamin, is a team player. It works with vitamin B9 to produce red blood cells and help iron do its job – create the oxygen-carrying protein, hemoglobin. Vitamin B12 also helps regulate and maintain a healthy central nervous system. Can be found in predominantly foods of animal origin such as chicken, beef, fish, pork, and clams. Because vitamin B12 is not naturally occurring in plant foods, vegetarians and vegans might not get enough in their diets and may need to take a B supplement. What Is the Best Multivitamin? Many people think they need to go out and find a B complex vitamin, but you can get your daily dose of these important B vitamins simply with one powerful daily multivitamin. NeuroVite Plus Multivitamin combines all 8 B vitamins with more than 50 nutrients and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do.* The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. In a two-year double-blind trial at Oxford University, Douaud and colleagues found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Benton, D., Griffiths, R., & Haller, J. (1997). Thiamine supplementation, mood, and cognitive functioning. Psychopharmacology (Berl), 129(1), 66–71. https://doi.org/10.1007/s002130050163 2. Mousain-Bosc, M., Roche, M., Polge, A., Pradal-Prat, D., Rapin, J., & Bali, J. P. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnesium Research, 19(1), 46–52.
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This Is Why You Need More Than 9 Ingredients in Your Multivitamin
Americans love vitamins and other dietary supplements. More than half of all American adults take supplements,¹ and multiples are more popular than any other supplement category. This is good because scientific surveys consistently find that vitamin and mineral deficiencies are widespread. Degraded soil quality, excessive processing and other chemical manipulation of our foods deplete their vitamins, minerals and other nutrients important for our health. Taking a scientifically-designed multiple can be nutritional health insurance. How to Select a High-Quality Supplement The dietary supplement marketplace can be confusing, though. With thousands of supplements to choose from, it’s difficult to know if you’re getting truly high-quality supplements that can actually deliver on what they promise. After all, how can you know for sure that you're not wasting money on supplements that won't improve your health? The simplest answer to this question is that not all supplements are created equal. When you shop for supplements, you definitely will get more healthful products if you're better informed. Try to develop reliable criteria for choosing a supplement brand. Here are some of the top factors to keep in mind: Additives First, the additives. Many supplements have agents added only for cosmetic reasons, titanium dioxide for example. Others have artificial dyes, some of which are linked to cancer. Some supplements, including many being marketed to children, even have substantial amounts of sugar added. Many products that contain minerals have revealed lead contamination when tested. Absorption Next, there’s the issue of absorption. Many ingredients are known to be poorly absorbed yet are used simply because they are cheaper or take up less space in the tablet or capsule. BrainMD's product development team know that it's impossible to make a truly healthful multiple in one capsule or tablet per day. Even two per day are going to be far short of being optimal or even just sufficient. One common example is magnesium oxide, found in the majority of multiples yet known to be not as well absorbed as magnesium citrate, malate, or glycinate. Calcium or zinc oxides are similarly bad, and the sulfates and carbonates of minerals are also inferior. Safety Another crucial issue is whether the particular ingredient has been verified safe and effective in well-designed human studies. The very commonly used folic acid form of the folate B vitamin is a synthetic substance very rare in nature and known to negatively interfere with the body's healthy utilization of folate. The common cyano-cobalamin form of vitamin B12 actually contains cyanide, which is not safe for smokers, women taking certain oral contraceptives, or for anyone, really. The BrainMD supplements use methylfolate and methyl-vitamin B12, the most active forms of these vitamins and naturally occurring in the body. Testing Then there are the "whole foods" promoters, who premix vitamin ingredients into dried foods and claim they're better absorbed that way. This is nothing more than aggressive marketing with very little, if any, science behind it. The best supplement ingredients are those which are actually tested in double-blind trials and found to relieve deficiencies while improving the functioning of the brain and other organs. Deficiencies These are some of the factors that will help you develop your personal, well-informed criteria for choosing a multiple. What's at stake is no less than your survival: research has established that for humans, long-term deficiencies in vitamins and essential minerals can result in loss of energy, the breakdown of bodily functions, and eventually death. For example, vitamin D deficiency is on the rise in some U.S. states.² And that's not all. Every few years the Centers for Disease Control and Prevention (CDC) conducts a large national survey, which identifies widespread deficiencies in the population. Besides more than 93% of the population not getting enough vitamin D, over 90% aren't getting enough vitamin E, over 54% not enough magnesium, even 36% not getting enough vitamin C! A glass of orange juice doesn't come close to supplying enough vitamin C for good health (besides being loaded with sugar). With vitamin and mineral deficiencies on the rise, think of supplements as nutritional health insurance to help maintain health and optimize brain and body function. In a market inundated with multivitamin supplements, BrainMD is proud to offer its advanced, proprietary formula... NeuroVite Plus Multivitamin The BrainMD product development team has over 60 years of combined dietary supplement experience. We follow the clinical research very closely and rely on objective scientific findings to develop and upgrade our supplement products. We are focused on the brain, but it's a reality of cell biology that the vitamins and essential minerals that help our brain cells also help all our other cells, and consequently maintain our whole-body well-being. Vitamins and essential minerals are the "nuts and bolts" of human biochemistry — they are indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us alive, alert, mental and physically competent. BrainMD's NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally-essential nutrients and plant extracts, in their most active forms to provide you with whole body-mind nutrition that far exceeds the quality of drugstore multivitamins.* Conditionally essential nutrients don't get a lot of respect, yet (as the term implies) can be as essential for survival for some individuals under some conditions.* 5 Key Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: Nourishing your body’s cells, tissues and organs with a wide range of essential and conditionally essential nutrients, all very important for energy, health and survival.* Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells.* Supporting the health of ALL the body's organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper-see below), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, coenzyme Q10 ("CoQ") for the heart.* Shoring up the body's antioxidant defenses with the antioxidant vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ along with lutein and zeaxanthin.* Further including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure digestion and absorption.* Head-to-Head Supplement Comparison In head-to-head comparisons, here’s how the ingredients in NeuroVite Plus measure up to the ingredients of other leading multiple supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin D Vitamin D used to be known just for building bones. But within the last decade, a surge of research established that this vitamin is converted by the liver and kidneys into a hormone that regulates practically all our organs, not least the brain. Vitamin D promotes the health of the brain, heart and circulation, immune system, bones, joints, muscles and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and brain function overall, while generally enhancing health and well-being. Other Brands: 500 - 1000 IU on average* NeuroVite Plus: 2000 IU of vitamin D3 (superior to vitamin D2) Methylfolate Folate is crucial for supplying methyl, a deceptively simple chemical group essential for everything from making our DNA to producing key brain neurotransmitters, and for recycling homocysteine which is a potentially lethal toxin naturally made in the body. All but a few really sophisticated multiples provide folate as folic acid. This synthetic substance doesn't occur in plants or in any of our foods and is so chemically different from natural folates, it gunks up our folate enzymes and impairs our natural folate utilization. Growing numbers of Americans have high levels of unconverted folic acid in their blood, linked to adverse health effects. By providing methylfolate, NeuroVite Plus promotes smooth and efficient folate metabolism for those who need it most: women of reproductive age, the elderly, the high proportion of individuals who carry folate enzyme mutations.* Other Brands: 100 to 400 mcg of folic acid* NeuroVite Plus: 400 mcg of methylfolate as the glucosamine salt, stable and well absorbed Vitamin B12, as Methylcobalamin Our arrays of enzyme systems that use methylfolate to obtain methyl and recycle homocysteine also need vitamin B12. Plants don't make this vitamin, so vegans and vegetarians can have low levels. Also, its absorption is highly complicated and vulnerable to blockade by antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Rather than use cheap and potentially harmful cyanide-laden B12, BrainMD uses methylcobalamin (methyl-B12), the best dietary form of vitamin B12.* Other Brands: Typically cyano-cobalamin, as low as 8 mcg up to 150 mcg on average* NeuroVite Plus: 500 mcg of methyl-B12, known to be absorbed when taken by mouth Choline This conditionally essential nutrient is practically a vitamin since some people need to get it from their diet. It supplies methyl groups as an important backup for those coming from methylfolate and methyl-B12. It also supports the production of acetylcholine, our most abundant nerve transmitter, both within and outside the brain. Choline is crucial for healthy liver function and is very important during pregnancy. Other brands: Very rarely present* NeuroVite Plus: 25 mg Vitamin C This vitamin is widely known as an antioxidant. But it doesn't get sufficient recognition for being highly concentrated in the brain and essential for brain enzymes that regulate the neurotransmitters acetylcholine, dopamine, and norepinephrine. Vitamin C is a crucial brain antioxidant, an important cofactor for the production of nerve cell electrical insulation (myelin) and helps ensure healthy blood flow to the brain. During the age of sea exploration, sailors who developed vitamin C deficiency (scurvy) often went insane. Other Brands: 50 - 100 mg (many only contain 60 mg, which is 100% DV on average)* NeuroVite Plus: 200 mg Vitamin E This vitamin is the major antioxidant protector for cell membranes – where our most dynamic enzyme assemblies are located. NeuroVite Plus provides the full spectrum (alpha-, beta-, gamma- and delta-tocopherol) of vitamin E forms present in a healthy diet.* Other Brands: 10 IU on average* NeuroVite Plus: 30 IU alpha-tocopherol, plus another 30 mg beta + gamma + delta tocopherols. Boron Though not formally proven as a dietary essential, boron supports the body's utilization of vitamin D and magnesium, and there's other clinical evidence it promotes health. In a human study, controlled lowering of dietary boron intake impaired memory and attention functions. Other Brands: Many multivitamins don’t include Boron – those that do usually contain 1 mg or less* NeuroVite Plus: 1.5 mg Lutein and Zeaxanthin These two carotenoid nutrients are practically vitamins since the body cannot make them. They are the yellow-orange pigments of the retina, protecting it against light damage and facilitating glare discrimination. But recently they were discovered to be actively accumulated by the brain, and clinical findings suggest they are involved in memory and likely other cognitive brain functions.* Other Brands: Very few have them, and in very small amounts* NeuroVite Plus: 3 mg lutein, 300 mcg zeaxanthin [/wc_box] Brain-Boosting Blend NeuroVite Plus supplies substantial daily doses of key nootropic nutrients.* These are all costly ingredients, but we included them to make NeuroVite Plus a more fully brain-directed multiple.* These ultra-pure, high-potency ingredients include: PhosphatidylSerine (PS) has the best clinical track record for memory, and as a major cell membrane building block works closely with the omega-3s to maintain nerve cell connections.* Acetyl-L-Carnitine (ALC) is fundamentally important for our cells' mitochondria to generate energy, as well as for gene regulation, and production of the major neurotransmitter acetylcholine.* Like PS, ALC facilitates nerve growth factor actions to sustain nerve cell survival.* Alpha-Lipoic Acid (ALA) is required for two major enzymes that generate energy, and besides being a powerful antioxidant also helps maintain blood sugar within healthy range.* Coenzyme Q10 (CoQ) is centrally involved in mitochondrial function in addition to being antioxidant; numerous clinical trials document its importance for the brain, heart and circulation, immune system, and other organs.* But wait, there’s more... 2 Additional Blends Some leading supplement companies claim that less is more and only include 9 or fewer ingredients in their multivitamins.* At BrainMD, we believe that more is more and that’s why we’ve included over 50 essential nutrients in our multivitamin-mineral. In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with: The Fruit and Vegetable Blend that emphasizes antioxidant versatility.* The Digestive Enzyme Blend to support healthy digestion.* NeuroVite Plus is the most essential dietary supplement for everyone to take.* NeuroVite Plus Multivitamin FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. What Makes NeuroVite Plus Unique? NeuroVite Plus is a highest-quality, multifunctional dietary supplement that surpasses conventional brands in its range and potency.* Compared to other leading supplement brands, NeuroVite Plus has nearly 3 times more ingredients than the average multiple, all of them optimized for their applications.* It’s concentrated, naturally derived and made with integrity. Its diverse set of over 50 nutrients makes NeuroVite Plus the dietary supplement of choice for anyone seeking optimal physical and mental fitness.* 2. Can Children Take NeuroVite Plus? NeuroVite Plus is fine for older kids to take if they're okay with capsules. For kids aged 9 or younger, we developed a sugar-free multiple called Kids’ NeuroVite Multivitamin Chewables. It has a delicious orange flavor in its penguin-shaped, chewable tablets that kids love. 3. Why Doesn't NeuroVite Plus Have Omega-3 Fatty Acids? The omega-3 fatty acids EPA and DHA are conditionally essential nutrients, building blocks for healthy cell membranes, which are vital for all our cells and mandatory for our brain cells to make the trillions of connections that enable peak memory, mood, behavior, and even personality.* From the clinical research, it's clear that the cheap, basic "18/12" fish oil doesn't come close to supplying enough EPA+DHA.* Rather than risk destabilizing the powder ingredients of NeuroVite Plus with a mass of sticky oil, BrainMD supplies an ultra-high-powered fish oil called Omega-3 Power.* Two Omega-3 Power soft gel provides 860 mg of EPA and 580 mg of DHA, sufficient to raise your omega-3 cell membrane levels into the optimal range after a few months.* [/wc_box] The Multi with More The modern diet isn’t providing sufficient average intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research³ makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, take NeuroVite Plus Multivitamin daily.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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. Mishra, S., Stierman, B., Gahche, J. J., & Potischman, N. (2021, February). Dietary supplement use among adults: United States, 2017–2018 (NCHS Data Brief No. 399). National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db399.htm 2. Tangpricha, V. (2007). Vitamin D deficiency in the southern United States. South Medical Journal, 100(4), 384–385. https://doi.org/10.1097/01.smj.0000209229.90862.03 3. Fletcher, R. H., & Fairfield, K. M. (2002). Vitamins for chronic disease prevention in adults. JAMA, 287(23), 3127–3129. https://doi.org/10.1001/jama.287.23.3127
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Here Are Some of the Best Ways to Repair and Renew Your Brain!
A blow to the head from a fall, car accident, football tackle (or other sports trauma), domestic violence or combat injury can muddle your mind and memory. Your brain is very delicate, like the consistency of soft butter, and is protected by a hard skull with multiple sharp, bony ridges. Even a minor blow to the head, without a loss of consciousness, may result in a brain injury that can negatively impact the rest of your life. Suffering a head trauma can significantly decrease your brain function. Even though a damaged brain can be rewired¹ over time, a brain that’s never been damaged is the best option for living a high-quality life. However, should anything happen to your brain, the road to recovery will be shorter if you start off with a healthy brain. Warning Signs While some people display warning signs immediately following a hit to the head, others don’t develop symptoms until weeks or even months later. The result of this delay is that the underlying cause of the complaints is often forgotten. Here are some of the most common complications associated with mild to moderate head trauma: Confusion Difficulty with concentration and paying attention Memory problems Difficulty with word finding Mental and/or physical fatigue Sleep problems Sensitivity to noise and/or light Moodiness Anger outbursts Social isolation Vision problems Balance problems Nausea Nutritional Support Many people who’ve experienced a head injury will try almost anything to get help for their brain. One of the best ways to promote the healing process is with brain directed supplements. At the foundation of every vitamin regimen should be a high-purity, clinically researched multivitamin. At BrainMD, we’re proud to recommend… NeuroVite Plus Multivitamin Vitamins and essential minerals are the nuts and bolts of human biochemistry – they are indispensable to the structure and functioning of the enzymes that keep us alive, alert, and mentally competent. BrainMD’s NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally-essential nutrients and plant extracts, in their most active forms to provide you with whole body-mind nutrition that far exceeds the quality of drugstore multivitamins. 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nourishing your body’s cells, tissues and organs with a wide range of essential and conditionally essential nutrients, which are vital for energy, health and survival. Going beyond other multiples to further promote optimal brain function with potent phytonutrients that help sustain brain cells. Supporting the health of each organ system with the full range of vitamins, essential dietary minerals, lutein and zeaxanthin for the eyes, resveratrol and hesperidin for circulation, coenzyme Q10 (“CoQ”) for the heart. Shoring up the body’s defenses with the antioxidant vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ along with lutein and zeaxanthin. Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure proper digestion and absorption. [/wc_box] Here Are 6 of the Best Ways to Repair and Renew Your Brain Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head,² do everything you can to take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to wear a seatbelt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. Step It Up Exercise is perhaps the single most important thing you can do to keep your brain healthy. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. Stay Hydrated Every system in the human body needs water to function. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control, irritability, and bad decisions. Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins³ that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Avoid Head Injuries Protecting your head is crucial in ensuring your safety and well-being. It can safeguard you from potential injuries, prevent long-term health consequences, and can even save you from financial setbacks. Since it only takes one unexpected incident to change your life, be sure to take every precaution in protecting your most valuable asset – your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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. UC Health. (2022, March 18). Brain injury: The road to recovery. UC Health. Retrieved January 9, 2025, from https://www.uchealth.com/health-library/brain-injury-the-road-to-recovery 2. Centers for Disease Control and Prevention. (2024, May 16). Traumatic brain injury & concussion. Centers for Disease Control and Prevention. Retrieved January 9, 2025, from https://www.cdc.gov/traumaticbraininjury/index.html 3. National Institutes of Health. (2013, October 17). Brain may flush out toxins during sleep: NIH-funded study suggests sleep clears brain of damaging molecules associated with neurodegeneration. U.S. Department of Health and Human Services. Retrieved January 9, 2025, from https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep
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Helpful Ways to Cope with Grief and Loss During Hard Times
Are you dealing with a loss? Maybe you've recently lost a job or lost someone close to you. Identifying and processing your feelings can help you cope with a personal, relational, or financial tragedy. If you’re struggling with a loss, there are steps you can take to begin the healing process. The first is to identify which stage of grief you’re in and what that means. The Stages of Grief Grief can leave a lasting imprint on the brain and can cause many physical and mental problems. It can make people feel sad, moody, unfocused, edgy, or irritable. It can even cause sleep issues. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle) to help their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you’re in the process of grieving, working through this cycle can be a huge help. Here are 6 additional strategies for how to deal with loss and recover from grief… 6 Helpful Ways to Cope with Grief and Loss 1. Don’t Avoid Your Feelings A healthy way to deal with grief and loss is to allow yourself to express painful emotions. In a private place, let out your feelings: cry, pound pillows, and even scream if necessary. Avoiding painful thoughts, feelings, and memories can do more harm than good in the long run. Research has shown that avoidance increases the likelihood of a host of psychological issues¹ that can lead to mood problems, binge eating, persistent pain, low academic performance, and more. 2. Write It Down Suppressing your feelings (negative emotional energy from grief, guilt, anger, etc.) can lead to harmful behaviors and coping methods. Whenever you have a bout of grief, write down your feelings in a journal or notebook. This can help bring perspective, which often gets lost during emotional crises. The process of journaling gives mournful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve worries and put you in a restful state of mind. 3. Overcoming Painful Memories A helpful way to overcome emotional trauma or grief involves breaking the bonds of the past. This exercise is based on the belief that negative feelings and behaviors are often motivated by memories that are either inaccurate or unhealthy. Whenever you have a painful or disruptive memory or feeling, write down the answers to the following 5 questions: When was the last time you struggled, had the disruptive memory or feeling, or emotional pain? Give details. What were you feeling at the time? Describe the predominant emotion. In your mind, imagine yourself on a train going backward through time. Go back to a time when you had the feeling. Write down the incident in detail. Can you go back even further to the moment you had the feeling for the first time? Write down the details of the original incident. If you’ve identified the origin of your feelings, can you disconnect them by reprocessing them through an adult or parent mindset? Consciously disconnect the emotional bridge to the past with the knowledge that what happened in the past belongs in the past, and what happens now is what matters. This technique has helped many people who’ve struggled with grief and loss. Keep in mind that this process can dredge up painful memories. 4. Volunteer When you’re emotionally ready, consider volunteering at a homeless shelter, food bank, or animal refuge. Serving others can help alleviate sorrow, increase health and happiness, and make you feel grateful for the positive things in your life. Volunteering² for a cause you believe in can give you something to look forward to and is a great way to find like-minded friends. Doing any of these activities with a partner or in a group can promote bonding and make the experience even richer. Also, by sharing your experiences, you might be able to help someone else who’s dealing with loss. 5. Don’t Rush Recovery It’s important to realize that people react differently to loss. Some quickly rebound from a trial or trauma. Others may require more time to get back on their feet. Try to remain patient during this difficult time. Though the natural tendency is to accelerate the recovery period, there’s no set time limit. Just as grieving is a process, so too is recovery. 6. Reach Out for Help Though isolating yourself during tough times may seem like the safest option, closing yourself off from the world can intensify your feelings of grief and loss. Resist the urge to shut out the individuals who can offer you encouragement and support. Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Where to Find Help Many people receive guidance and emotional support from talk therapy. Speaking with a trained therapist or counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. During these uncertain times, your mental well-being is just as important as your physical well-being. If you’re dealing with anger, guilt, sadness, or mood issues, you don’t have to continue struggling alone. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Fernández-Rodríguez, C., Paz-Caballero, D., González-Fernández, S., & Pérez-Álvarez, M. (2018). Activation vs. experiential avoidance as a transdiagnostic condition of emotional distress: An empirical study. Frontiers in Psychology, 9, 1618. https://doi.org/10.3389/fpsyg.2018.01618 2. Coren, E., Phillips, J., Moore, J., Brownett, T., & Whitfield, L. (2021). An examination of the impacts of volunteering and community contribution at a community festival through the lens of the five ways to wellbeing. International Journal of Community Wellbeing, 5(1), 137–156. https://doi.org/10.1007/s42413-021-00154-2
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