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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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These Are Some of the Top Benefits of a Plant-Based Diet
Plant-based eating is quickly becoming a phenomenon among health experts, consumers, and even some of the world’s foremost environmental researchers. While there are no official statistics as to how many Americans eat a plant-based diet, a recent survey found that about 6% of Americans consider themselves vegetarians (no meat products),¹ and 3% consider themselves vegans (only plants, no animal products). The rise of plant-based eating also can be measured by the increasing demand for plant-based alternative meat products. A 2023 market research report predicts the plant-based meat market to increase at a compound annual growth rate of 24.9% from 2023 to 2030! What Is Plant-Based? There’s no exact definition of a plant-based diet – but it generally means a diet mostly or entirely consisting of plants. While more people use the term to refer to a 100% plant diet, some people use the term to describe a diet made up predominantly of plant-based foods with small amounts of animal products, such as red meat, poultry, fish, eggs, and dairy. A plant based-diet that includes small amounts of animal products can make getting certain nutrients such as high levels of protein, vitamin B12, iron, calcium, magnesium, iodine, omega-3 fatty acids, and vitamin D easier. While you can get them all from plant sources or supplements, animal products offer them more readily. With all that in mind, a plant-based diet consists of whole or minimally processed fruits, vegetables, legumes, nuts and seeds, and herbs and spices. Since the focus of a plant-based diet is on health, it also minimizes processed foods, refined sugars, and grains. A plant-based diet is also valued for being more environmentally friendly as cultivating plants is far less resource intensive than livestock productions (which accounts for roughly 15% of greenhouse gas emissions annually). Although plant-based diets were born out of the scientific community, many people who follow it appreciate that it doesn’t contribute to animal cruelty. For those who follow a plant-based diet and eat minimal amounts of animal products, those products are usually ethically sourced and organic, if possible. Benefits of a Plant-Based Diet The myriad health benefits that come from eating a diet nearly or completely made up of plants are truly remarkable. Below are several highlights, backed by facts and research. 7 Health and Environmental Benefits of a Plant-Based Diet 1. Increases Your Fiber Intake An estimated 95% of U.S. children and adults don’t consume the recommended daily amounts of fiber.² Guess where nature keeps its fiber stores? In plants! Consuming a plant-based diet will help ensure you get more than enough fiber – both soluble and insoluble – which can do wonders for your health. Adequate fiber supports a healthy microbiome, which is foundational to overall brain and body health. It also helps to support healthy blood sugar levels in the body, regular elimination, and healthy digestion. 2. Boosts Your Immune System Fruits, vegetables, nuts, seeds, grains, and legumes are loaded with vitamins, minerals, phytochemicals, and antioxidants. They’re treasure troves of nutrition that can fuel your body’s cells and keep them working optimally. This allows your body to fight off infection as the abundance of nutrients strengthens your immune function too. In fact, nutrients from plant-based eating have been proven to improve the quality of health and immune responses. Scientific evidence indicates that simply increasing your vegetable intake can decrease the occurrence of virus-driven illnesses. 3. Fights Inflammation Whole plant foods are loaded with phytonutrients that have anti-inflammatory properties. These nutrients can help your body heal more quickly and keep inflammation levels down. Plant-based diets are simply low in inflammatory triggers. That may be why plant-based diets are so beneficial to people dealing with serious health issues. One study showed that when an entirely plant-based diet was adopted for 8 weeks by a group of participants, their levels of C-reactive protein – a marker for inflammation – were 32% lower compared to the control group.³ 4. Helps Mitigate Climate Change This is a big one. Choosing to eat only plants or mostly plants – especially if done collectively across the world – is part of the climate change mitigation strategy proposed by the United Nations’ Intergovernmental Panel on Climate Change. Additionally, a review study concluded that the adoption of vegetarian diets could reduce greenhouse gas (GHG) emissions by 35%, land use by 42%, and fresh water use by 28%.⁴ What’s more, an entirely plant-based diet would cut GHG emissions and land use to half what it is with current dietary patterns. 5. Reduces Risk of Serious Health Issues The health benefits of plant-based eating are undeniable. Numerous scientific studies show marked, transformational health outcomes in individuals struggling with degenerative health issues relating to heart health, blood pressure, blood sugar, bone health, and excess weight. Research shows that adopting a whole-food, plant-based diet is truly one of the best things you can do for your health. 6. May Brighten Your Mood Some research indicates that eating plants may be good for your mood. One study found that when patients suffering from low mood ate a prescribed diet high in whole grains and plant foods – and low in animal-based foods – they were more likely to be relieved of their symptoms compared to those who consumed a diet high in processed foods and low in plant foods. Interestingly, the mood benefits were independent of weight loss and physical activity. Those who improved their diet the most had the greatest reduction in symptoms of low mood. 7. Prevents or Lessens Animal Cruelty Although pasture-raised and grass-fed meat, poultry, dairy, and eggs are more available than ever, roughly 99% of animals are still raised on factory farms, many suffering horrific conditions. Eating more plant-based meals, of course, lowers demand for these animal products and dramatically reduces animal suffering on factory farms. Even if you aren’t 100% plant-based, choosing to replace meat, dairy, or eggs just one day a week can make a difference. Take It Slow and Easy Moving towards plant-based eating is a lifestyle change, not a diet. Experts suggest starting slow. Maybe introduce more vegetables to your diet gradually – or adopt a meat-free, dairy-free day once a week to start, and then build on it. Generally, the more vegetables, fruits, and whole foods you eat, the more you will start to enjoy them! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. 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: Bedford, J. L., & Barr, S. I. (2005). Diets and selected lifestyle practices of self-defined adult vegetarians from a population-based sample suggest they are more 'health conscious'. International Journal of Behavioral Nutrition and Physical Activity, 2(1), 4. https://doi.org/10.1186/1479-5868-2-4 Quagliani, D., & Felt-Gunderson, P. (2017). Closing America’s fiber intake gap: Communication strategies from a food and fiber summit. American Journal of Lifestyle Medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079 Shah, B., Newman, J. D., Woolf, K., Ganguzza, L., Guo, Y., Allen, N., Zhong, J., Fisher, E. A., & Slater, J. (2018). Anti-inflammatory effects of a vegan diet versus the American Heart Association–recommended diet in coronary artery disease trial. Journal of the American Heart Association, 7(23), e011367. https://doi.org/10.1161/JAHA.118.011367 Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
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This Is Why You Need To Take Liposomal Vitamin C!
Are you getting enough vitamin C? In centuries past, sailors on long voyages could become malnourished and depleted in numerous essential vitamins and minerals. Many would develop scurvy, a life-threatening vitamin C deficiency. Did you know that vitamin C deficiency is also a problem for many people today? It’s almost unthinkable that in the land of orange juice and SunnyD, many Americans are deficient¹ in this essential vitamin. Truth is, these types of beverages often are loaded with sugar (which blocks vitamin C absorption), and many have less vitamin C than you think. Tablet or chewable supplements also can contain sugar, and many provide minimal or no vitamin C benefit to the consumer. Recently the recommended Daily Value for intake of vitamin C was raised to 90 mg per day,² and sugary drinks or foods are unlikely to provide that much functional vitamin C. Unless you have a well-balanced diet rich in citrus fruits you may be at risk of not obtaining sufficient vitamin C. So, how can you ensure that you’re getting sufficient amounts of this essential nutrient? To protect against vitamin C deficiency and to fuel better brain health, neurotransmitter production, and antioxidant protection, try BrainMD’s new Neuro-C Liposomal Vitamin C.* Neuro-C Liposomal Vitamin C BrainMD developed Neuro-C Vitamin C, a breakthrough nutraceutical formula that was scientifically designed to promote advanced brain and immune defense.* A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for immunity, circulation, skin quality, peak mental performance, and overall well-being.* Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* 6 Benefits of Vitamin C Supplements Vitamin C (ascorbic acid) is essential for human life. The body needs it but cannot make it, so we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C. Vitamin C is the best-studied and understood antioxidant: a substance that readily donates electrons to neutralize potentially damaging oxidative free radicals. When our cells use oxygen to make energy they create free radicals, which can destroy DNA, proteins, and other key cell components. As one of our major natural antioxidant protectors,³ vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. 1. Crucial for the Brain Several important human enzymes need vitamin C in order to function. This is most evident in the brain, where C is more highly concentrated than in any other organ. Our nerve cells need C to make the neurotransmitters dopamine and norepinephrine, along with carnitine, creatine, tyrosine, and the myelin that electrically insulates the nerve cells. Vitamin C is vital for enzymes that make collagen, which is essential for strengthening the walls of the brain’s blood vessels. 2. The Collagen Connection Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. The body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs. 3. C is for Circulation The body’s miles of blood vessels need vitamin C to maintain the collagen that builds the structure of their walls. Sufficient availability of C helps the blood vessels maintain their strength and functional flexibility. The circulating blood relies on vitamin C for its antioxidant, anti-free radical capacity. Immune cells that circulate with the blood are particularly reliant on C. 4. Added Immune Protection Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements, but without enough C, they are unable to do their job. Also, many of the circulating immune cells actually produce highly toxic free radicals to destroy bacteria, viruses, or other harmful agents and need internal C to protect them against self-destruction. The solid tissues of the immune system also need C for optimal function. 5. Adrenal Gland Support The adrenals are small glands positioned like caps on each of our kidneys and are loaded with vitamin C, second only to the brain. They make much of the body’s necessary steroid hormones, as well as hormones important for managing stress, and both these functions depend on enzymes that require vitamin C. By supporting the adrenals’ key life-sustaining functions, vitamin C is a major asset against stress. 6. Increasing Blood Vitamin C with Liposomes Liposomes are tiny molecular spheres with hollow interiors, and outer shells made of phospholipids like those that make up our cell membranes. The hollow interior can be loaded with a substance that isn’t normally well absorbed – in this case, vitamin C – then made into a dietary supplement ingredient. When Neuro-C is taken by mouth, its liposomes help protect their loads of vitamin C molecules from being broken down by the acidity of the stomach.* After the liposomes reach the intestine, their shells are dissolved by digestive enzymes.* This releases the vitamin C molecules to be absorbed across the intestinal wall and into the blood.* The specific liposomes used in BrainMD’s Neuro-C were shown to be an effective molecular vehicle for increasing vitamin C levels in the blood.* Neuro-C Vitamin C FAQ How do I take Neuro-C? We recommend adults take 1 tablespoon (15 ml) with food, one to three times a day, or more as desired. Can children take Neuro-C? Yes. Children ages 4 and up can take 1 tablespoon (15 ml) with food, one to three times a day or more under parental supervision. Does this supplement contain allergens? It is free from dairy, glutens, corn, eggs, yeast, and artificial flavorings or colorings. Is Neuro-C suitable for vegans? Yes. BrainMD’s Neuro-C is suitable for vegans, and for anyone seeking to improve their mental performance, immunity, and overall well-being.* Is it chalky or unpleasant tasting? No. Neuro-C is a liquid and doesn’t have the powdery or tart taste of many vitamin C tablets or chewables. It has a delicious citrus vanilla flavor. Our C Gets An A Getting adequate amounts of vitamin C is a great way to improve overall brain and body well-being.* Support your immune system, circulation, adrenal glands, collagen production, and total well-being with BrainMD’s Neuro-C Liposomal Vitamin C.* At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your mood, focus, and overall well-being. For more information about Neuro-C Vitamin C and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 2. Food and Drug Administration. (n.d.). Daily value on the nutrition and supplement facts labels. U.S. Department of Health and Human Services. Retrieved January 9, 2025, from https://www.fda.gov/food/food-labeling-nutrition/daily-value-nutrition-and-supplement-facts-labels 3. Frei, B., England, L., & Ames, B. N. (1989). Ascorbate is an outstanding antioxidant in human blood plasma. Proceedings of the National Academy of Sciences of the United States of America, 86(16), 6377–6381. https://doi.org/10.1073/pnas.86.16.6377
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3 of the Best Ways to Become a Brain Warrior
The war for your health is won or lost in your brain. When your brain works right, your decisions are more likely to have a positive effect on your life. When your brain is troubled, your decisions are more likely to have a negative, even catastrophic,¹ impact on your life. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. Brain Warrior Basics Becoming a brain warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and for those who want to excel at work and school and in their relationships. Being a brain warrior is also for those who want to leave behind a legacy of health rather than illness. But the rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. If you want to become a brain warrior, here are 3 effective ways to maximize your health and sharpen your brain… 3 Practical Ways to Become a Brain Warrior Train Like a Warrior To be a warrior, you need to train like a warrior. The war for your health is very real, which is why you should stretch, train, exercise regularly, and prepare every day for the battles that lie ahead. Consistent training will prepare you for the obstacles you may face on your way toward optimal well-being. Maintaining a strong mind and body can help equip you to handle possible crises or health problems in the future. Being an effective coach means being a good example for those you lead, so model a healthy,² active lifestyle that others can follow. High-quality Nutrition When it comes to getting healthy, losing weight, or preventing illness, the quality of your food makes a huge difference. Be sure to eat foods packed with the nutrients your body needs and can effectively absorb and digest. Be serious about high-quality nutrition, which provides nutrients that can help supercharge your brain. Engage in New Learning When you learn something, new neural connections are created, which improves your capacity to remember. On the other hand, when you stop learning, cognitive performance suffers as the internal connections in your brain begin to break apart. Regardless of your age, mental exercise has an overall positive effect on your brain – the more you use it, the stronger it gets. One of the best ways to keep your brain agile is with the online, self-improvement courses at Amen University. Brain Health Licensed Trainer Course Are you looking for ways to better serve your clients by incorporating brain health into your coaching? Do you want to improve your clients’ ability to successfully reach their goals by coaching them to better brain health? If you answered yes to those questions, Amen University’s Brain Health Licensed Trainer Course is for you! The Brain Health Licensed Trainer Course is ideal for coaches, consultants, and educators of all specialties. What You Get: 6 hours of in-depth video training from Dr. Daniel Amen Teaching slides for 4-hour workshop for lay organizations License to teach this course in organizations from Amen University Companion workbook with assessments, worksheets Tips on how to use what you learn to synergize your business and transform lives 25% affiliate commission on all BrainMD products purchased by your clients Bonus Content: Brain Thrive by 25 – a 12-part course to help secondary and college students develop healthy brains Memory Rescue – an in-depth course to improve learning and memory at any age With forethought and a clear plan, the Brain Health Licensed Trainer Course can help you boost your brain and improve every area of your life and the lives of those you serve. Are you ready to take your first step in becoming a Brain Warrior? Enroll today! For more information about the Brain Health Licensed Trainer Course, click here or visit Amen University. References: 1. Berg, S. (2023, May 26). What doctors wish patients knew about stopping catastrophic thoughts. American Medical Association. https://www.ama-assn.org/news/what-doctors-wish-patients-knew-about-stopping-catastrophic-thoughts 2. National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Changing your habits for better health. U.S. Department of Health and Human Services. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-your-habits-better-health
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Get a Mood and Immune Boost with Neuro Zinc
Do you ever think about zinc? If not, you should. This powerful and versatile mineral is essential for human health and well-being. That’s why it’s called an essential mineral. If you’re looking to support your mood, cognition, and immunity, you need BrainMD’s new, ultra-pure, super-mineral supplement… Zinc Essentials Zinc is a mineral vital for health and survival. Each of the body’s 30 trillion cells need zinc. At least 10% of all human genes code for zinc proteins, of which at least 300 are enzymes. The body needs zinc on an ongoing basis since it doesn’t have substantial capacity for storage of this mineral. Unfortunately, many people don’t get enough zinc in their diet. The Missing Zinc Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60). Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation. Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose serious long-term health challenges. Zinc and the Brain Zinc is vital for practically all the brain’s circuitry. The connections between the nerve cells (synapses) need zinc to operate, and many are functionally regulated by zinc. Also, as the brain generates the energy it needs, zinc helps protect it against the damaging effects of free radicals. A double-blind, placebo-controlled study¹ evaluated the effects of zinc supplementation on cognitive function and mood in overweight or obese middle-aged women. The results indicated that 12 weeks of zinc supplementation (30 mg/day) improved cognitive scores, particularly in tasks involving memory and executive function. The study supports the role of zinc in enhancing brain function in adults. Zinc and Mood Clinical studies have established that many people with mood problems have low zinc in their blood. Those with the lowest zinc levels tend to show the most extreme mood problems. Zinc is crucial for the dopamine and serotonin transmitter systems that help control mood. In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials² (RCT) suggest supplementing with zinc can improve mood. Zinc and Immunity Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc. In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem. Since so many people have low levels of zinc, BrainMD is proud to offer its high-quality supplement... Neuro Zinc Neuro Zinc supplies the essential mineral zinc – crucial for optimal brain function and overall health – in a form that’s highly absorbable and easy on the stomach.* Neuro Zinc Benefits Here are some of the benefits of taking Neuro Zinc: Positive mood and emotional balance* Better cognitive function* Enhanced immune response* Antioxidant support* Increased blood zinc levels* Neuro Zinc Ingredient Zinc (zinc glycinate, as zinc bisglycinate chelate) Zinc is a mineral crucial for mood, cognition, and brain connectivity. It’s also important for immunity, fertility, and antioxidant defense. Zinc bisglycinate chelate is readily absorbed and gentle on the digestive system. Neuro Zinc FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Neuro Zinc? Practically everyone, including adults and children age 14 or older. Neuro Zinc is recommended for individuals seeking to improve their mood, immune readiness, and overall brain health.* How can I use this supplement? We recommend adults take 1 capsule (supplying 25 mg of zinc) daily, with food. This product is not intended for children under age 14, because their upper safe limit is set below 25 mg per day. Users of this product should not exceed the Tolerable Upper Level (“UL”) for zinc, unless for a limited time and under physician supervision. The zinc UL developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels.* Can I use Neuro Zinc if I take iron? Iron can compete with zinc for absorption, though only at relatively high intakes (above 38 mg per day).* Users of this product should be careful to take supplemental iron only if they are tested and found deficient in iron, and only by itself and at least 2 hours away from Neuro Zinc or other supplements.* What makes Neuro Zinc different from other zinc products? Neuro Zinc provides zinc as pure, authentic zinc bisglycinate chelate, a form known to be well absorbed, gentle on the digestive system (some zinc forms are not), and found effective in clinical trials.* Does Neuro Zinc contain allergens? No. Neuro Zinc is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings.* It is suitable for vegans, and compatible with keto or paleo dietary patterns.* [/wc_box] Get In Sync with Zinc Supplementation with this essential mineral has consistently improved intestinal activity, reproductive function, and pregnancy outcomes in clinical trials.* Zinc supplementation also can be helpful for vision, skin health, blood sugar support, and overall brain health.* Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.* It’s the essential choice for brain, immune, and whole-body support.* Try Neuro Zinc today! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Neuro Zinc and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. Scientific References: Vargas, L. D. S. de, Jantsch, J., Fontoura, J. R., Dorneles, G. P., Peres, A., & Guedes, R. P. (2023). Effects of zinc supplementation on inflammatory and cognitive parameters in middle-aged women with overweight or obesity. Nutrients, 15(20), 4396. https://doi.org/10.3390/nu15204396 Totten, M. S., Davenport, T. S., Edwards, L. F., & Howell, J. M. (2023). Trace minerals and anxiety: A review of zinc, copper, iron, and selenium. Dietetics, 2(1), 83-103. https://doi.org/10.3390/dietetics2010008
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A Guide to the 5 Stress Languages and How to Find Yours!
Are you exhausted from dealing with stress? Have you ever wondered why two people faced with the same stressful situation can react completely opposite? Like a unique dialect, each of us has our own “stress language” – a set of behaviors and responses that reveal how we cope with life’s pressures. Understanding this secret code can not only help you navigate challenging situations but also empower you to manage stress more effectively. Discovering your personal stress language may be the first step towards reclaiming your peace of mind. Below, we’ll explore the distinct types of stress languages and provide insightful tips on how to identify yours. Prevalence of Stress Stress has become commonplace in our fast-paced lives. Whether it’s the pressure of work deadlines, family responsibilities, or the constant influx of information from social media, many of us feel overwhelmed. The impact can be profound, negatively affecting our mental and physical health¹ in ways we often don’t realize until life becomes unmanageable. But did you know that how you respond to stress is unique? Understanding your stress language can be a game-changer. It allows you to identify not just how stress manifests for you, but also gives insight into healthier coping strategies. This exploration of the different types of stress can offer guidance on your journey toward self-discovery and well-being. What Are Stress Languages? Stress languages can be defined as the way individuals experience and react to stress. The notion here is that just as we have different spoken languages, our responses to stress can vary greatly. The origin of this idea comes from the understanding that emotional and psychological responses are often influenced by personality traits, upbringing, and past experiences. Numerous therapists and mental health professionals have sought to identify distinct patterns in how people cope with pressure. These patterns can help us recognize our own reactions better. They also provide insights into how others might respond when faced with stressful situations. Understanding these differences can foster greater empathy towards ourselves and those around us during challenging times. The 5 Types of Stress Languages There are distinct types of stress languages, each reflecting specific traits and behaviors. Understanding these types can help you navigate your own stress responses. Here are the 5 Stress Languages: Physical Language People with this type often experience bodily reactions like headaches or fatigue during stressful times. Emotional Language Those belonging to this group may feel overwhelming emotions such as anger or anxiousness when stressed. They might cry easily or express their frustrations openly. Cognitive Language This type is characterized by racing thoughts and overthinking things. Those who belong to this category may find it hard to focus, dwelling on problems rather than seeking solutions. Behavioral Language Individuals who exhibit changes in behavior under stress – like withdrawing from social interactions or overeating – may belong to this group. Verbal Language Those fluent in this form tend to articulate their feelings clearly but may come off as overly critical of themselves or others during tense moments. How to Identify Your Stress Language Identifying your stress language starts with self-awareness. Be mindful of how you react during stressful situations. Do you withdraw, become aggressive, or overanalyze things? Your initial response can reveal a lot about how you handle stress. Next, reflect on your thoughts. Are they filled with negativity, fear, and worry or focused on problem-solving? Journaling may help clarify these thought processes and help relieve stress. Emotional cues are also telling indicators. Notice if you feel overwhelmed by sadness or frustration when under pressure. These emotions can relate directly to the way you express and cope with stress. During stressful times, be aware of physical manifestations² like muscle tension or fatigue. They might help clarify your specific stress language. Each clue can paint a clearer picture of how you experience and respond to stress in your life. Is Your Stress Level Normal? So, how much stress is too much? The answer varies, depending on individual tolerances to different kinds of stresses. However, while stress is a natural part of life, it shouldn’t control your life. If you want to learn how to tackle stress with personalized strategies and expert recommendations tailored just for you, consider taking... BrainMD’s Stress Quiz Having helped hundreds of thousands of patients over the past 35 years, Amen Clinics has identified 5 different Stress Types: Anxious Negative Overloaded Tense Worried Which type are you? Take the quiz and get a personalized stress reduction plan (for free) Benefits of Taking the Stress Quiz BrainMD’s Stress Quiz offers… Science-Backed Stress Solutions Based on Proven Psychiatric Methods Tailored Stress Management Strategies and Personalized Recommendations A Deeper Understanding of Your Stress Triggers Improved Mental Health and Well-Being* Customized Supplement Recommendations Unlock the secret to better stress management with our FREE 5-minute quiz.* "Our Stress Quiz is an expert-backed tool rooted in insights from over 250,000 brain scans. It’s designed to help you uncover your unique Stress Type and receive personalized recommendations. If you want to better understand and manage stress, this quiz offers science-based insights that can truly make a difference.” -Daniel G. Amen, MD Don’t let stress hold you back. Take the free Stress Quiz now! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about the Stress Quiz 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. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI Journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480 2. Attia, M., Ibrahim, F. A., Elsady, M. A.-E., Khorkhash, M. K., Rizk, M. A., Shah, J., & Amer, S. A. (2022). Cognitive, emotional, physical, and behavioral stress-related symptoms and coping strategies among university students during the third wave of COVID-19 pandemic. Frontiers in Psychiatry, 13, 933981. https://doi.org/10.3389/fpsyt.2022.933981
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3 of the Best Ways to Avoid the Winter Blues
It’s the season of crisp air, warm beverages, and dazzling light displays. For many people, it’s the most wonderful time of year. For others, it’s the beginning of a period of prolonged sadness and lethargy. The winter season seems to be filled with unrelenting stress, unrealistic expectations, and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these factors have the power to steal your joy, sabotage your health, and trigger unproductive behaviors…which can ruin your holiday. Winter Blues There are several reasons why the winter months can negatively affect a person’s thoughts and feelings. Due to the shorter days, colder weather, and scarcity of sunshine, many people stay inside where it’s warm and hunker down for the winter. This can trigger the winter blues, which affects about 14% of American adults.¹ Spending more time indoors, due to work or seasonal conditions, can create physiological changes in the brain. These can have a significant impact on attitude and outlook. They also can lead to the onset of low mood. Signs of Low Mood Though they might not even realize it, many people struggle with low mood. Whether initiated by the demands of work, relationship challenges, or excessive stress, anxious or depressive thoughts can come on without warning. Low mood can contribute to adverse physical consequences and can also lead to possible psychological concerns. Low mood may include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. To avoid the devastating effects of low mood, implement these 3 strategies to help keep your spirits bright this winter season. 3 of the Best Ways to Brighten Your Mood & Avoid the Winter Blues Take Sunshine Vitamins The body needs sunlight to make vitamin D, which is sometimes called the “sunshine vitamin.” Getting necessary amounts of vitamin D can be particularly challenging during the winter season when there are fewer hours of sunlight and the sunlight itself is less intense. The lower your vitamin D levels, the more likely you’ll be to feel blue rather than happy. Low levels of vitamin D have been associated with higher incidences of anxiousness and mood issues. The current U.S. Daily Value recommendation is 400 IU, but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily. Good Mood Foods Since your brain uses more than 20% of your body’s total energy, it requires high-quality food with specific vitamins and nutrients to use as fuel throughout the day. What you eat can greatly affect your brain’s overall performance. Making healthier choices in your diet will not only help control your waistline, it can also help lift your mood and provide a long-lasting increase in energy and focus. Add these mood-boosting foods to your next grocery list. Supplemental Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. If getting enough natural light proves to be a challenge, consider investing in a therapy lamp for your home or work desk. Known for their effectiveness in helping to alleviate low mood, therapy lamps even can help with mood problems that aren’t related to the seasons. Clinical research shows they also can improve mental focus (especially for those with attention challenges), and sometimes overall energy and well-being as they improve the body’s sleep patterns. If you’re looking for a safe and natural way to boost your energy and mood, BrainMD proudly recommends the Bright Minds Therapy Lamp. Bright Minds Therapy Lamp Light is essential for life and has a direct effect on how the brain and body function. The Bright Minds Therapy Lamp creates a suitable replacement for natural sunlight.* This is especially crucial during the winter months when fewer hours of sunlight can negatively affect mood. Known for their effectiveness in helping to alleviate winter blues or seasonal affective disorder (SAD),² light therapy lamps have also been shown in research to help with focus, mood, energy, and to promote healthier sleep.* The Bright Minds Therapy Lamp is ideal for home or office use as a supplemental light source.* There are many potential benefits to using an indoor lightbox, including: Boosted energy* Sharpened focus* Enhanced mood* Improved sleep quality* Verified safe and efficient indoor light source* Bright Minds Therapy Lamp Benefits The Bright Minds Therapy Lamp is a full spectrum LED light that’s sleek and ultra-safe.* It offers up to 10000 LUX brightness and includes 2 light modes: White and Blue. With so many features and potential health benefits coming from such a small, portable device, the Bright Minds Therapy Lamp can help bring more joy and energy to your life.* What others are saying about Bright Minds Therapy Lamp: “Love this lamp! I enjoy the many settings of time, type of light, and intensity. I have used it almost daily for a month and feel such a difference.” – Marni “This lamp helped elevate my mood while stuck indoors.” – Lilly Note: We’ve taken every precaution in producing this safe and effective indoor lightbox. If you experience eye strain or have an existing eye condition, please consult your physician before using this lamp.* At BrainMD, we’re dedicated to providing high-quality supplements and devices to improve your physical health and overall well-being. For more information about Bright Minds Therapy Lamp and our full list of products, 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: Targum, S. D., & Rosenthal, N. (2008). Seasonal affective disorder. Psychiatry (Edgmont), 5(5), 31–33. https://doi.org/10.1007/springer.19727250 Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564
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10 of the Best Ways to Have Emotional Stability in an Uncertain World
On a scale from 1 to 10, how anxious are you feeling right now? Do you feel like everything’s up in the air and you can’t make any solid plans? Are you living in a constant state of worry and stress? Perhaps a crisis at home or work has completely disrupted your daily schedule, creating a variety of lifestyle changes that have impacted your focus, sleep, and mood. Or, maybe the unique stressors of these uncertain times have impaired your ability to cope, making you feel completely overwhelmed most of the time. Though you can’t stop what’s happening around the globe, you can change what’s going on inside your brain to prevent fear from dominating your life. If you need some relief from all the chaos or uncertainty in your life, here are 10 helpful ways to dial back the stress and fear… 10 Ways to Help You Find Emotional Stability & Overcome Fear in an Uncertain World 1. Start Out Positive Begin each morning by saying something like, “Today is going to be a great day!” Such a simple sentence can cause your brain to look for ways to fulfill that hopeful statement. It also establishes a healthy thought pattern that you can continue throughout the day. When you focus on positive affirmations, your brain can help you discover ways to turn them into reality. This simple strategy can make a significant difference in your life, so do it first thing in the morning to set the tone for your entire day. 2. Mental Hygiene While physical cleanliness is extremely important, many fail to realize that it’s just as important to practice mental hygiene. Letting your fears run wild in your mind can leave you feeling stressed or worried, so be proactive at curbing negative thoughts. You can disinfect your thoughts by exterminating the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. 3. Healthy Fears During hectic, tragic, or unpredictable seasons of life, it’s completely normal to feel stressed or worried. It’s also natural to have fears or occasional feelings of anxiousness. Not all fears are bad; appropriate levels of worry can keep you sharp and safe. In fact, having a healthy fear of potentially harmful things can save your life. That may be why the “don’t worry, be happy” types – like those who crowd Florida’s beaches during Spring Break – tend to be the earliest to die from accidents and preventable illnesses. 4. Just Breathe Whenever you feel worried, frustrated, angry, or tense, consider doing a deep breathing exercise. Take a deep breath, hold it for one to two seconds, and then slowly exhale for about five seconds. Do this 10 times and you should start to feel very relaxed, perhaps even a little sleepy. It sounds so simple, but breathing is essential to life. When you slow down and become more efficient with your breathing, you may find that your problems aren’t as dire as you thought they were before you started the exercise. 5. Visit a Haven Choose a haven – a place you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand beneath your feet, and the warm sun on your skin. Your haven can be any real or imaginary place where you feel comfortable. Begin to envision yourself not as you currently are, but as you want to be. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. 6. Avoid Alcohol Frequent consumption of alcohol is associated with lowered brain volume. The functional consequences of this effect can be life-altering in their scope. Many people use alcohol to calm their worries, but this coping strategy can significantly backfire. Alcohol’s impact on health is serious: though well known to harm the liver, it also can damage the heart, lungs, and pancreas. It also affects mood, which can make what’s going on in your life or the world seem even gloomier. 7. Outdoor Activities Engaging in outdoor activities is important for everyone. Exercise can increase blood flow¹ to deliver oxygen and other positive nutrients to the brain. Physical activity has also been associated with improved mood and a more optimistic outlook on life. Whether you enjoy hiking, biking, or horseback riding, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. 8. Tea Time Drinking a cup of warm tea can help relieve stress and lift your spirits. Many teas are low calorie, sugar-free, high in antioxidants, and low in caffeine. Some decaffeinated teas can help you feel more at ease. For centuries, chamomile tea has been hailed for its calming effects. This herbal tea helps promote relaxation and can help alleviate the stresses of the day, so you can turn off your brain and get some quality sleep. 9. Turn Off the News When news channels present unsettling projections and shocking images, the fear centers of the brain may be activated. News can induce a state of FOMO (fear of missing out) that keeps you riveted to each new alarming or controversial event, which can make you feel even more on edge. Obsessively scrolling through news sites on the internet also can fill you with fear. In fact, watching negative news can increase both anxious and sad moods. Minimize your exposure to the news by establishing time limits and stop watching TV at least an hour before you go to sleep at night. 10. End the Day Well At night, ask yourself, “What went well today?” Even if you’re struggling with emotions, worried about finances, or having relationship issues, there’s sure to be at least one good thing that happened earlier in the day. Right before bed, write down 3 things that went well during the day. Train your brain to review the positive events of the day and create your own nightly highlight reel. It will help you sleep better, which will enhance your mood and energy levels the next day. Research has shown that people who did this exercise were happier and less depressed at 1-month and 6-month follow-ups than at the study’s outset. In a 2017 study,² this simple exercise was found to help people in stressful jobs develop a more positive sense of well-being. This easy activity can help you end each day on a positive note. Found, Emotional Stability These are just a few of the proven techniques you can use to reduce the stress and fear in your life. Try these tips and see which ones work best for you. Then, feel free to share them with your friends and family. 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. Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, Article 148355. https://doi.org/10.1016/j.brainres.2023.148355 2. Rippstein-Leuenberger, K., Mauthner, O., Sexton, J. B., & Schwendimann, R. (2017). A qualitative analysis of the Three Good Things intervention in healthcare workers. BMJ Open, 7(5), e015826. https://doi.org/1. /bmjopen-2017-015826
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