Skip to content
Wellness Blog
Rev Up Your Metabolism with Foods That Have a High Thermic Effect
Are you looking to burn more calories without even breaking a sweat? If so, we’ve got a top health tip for you. Below, we’ll uncover which foods have the highest thermic effect to help rev up your metabolism. What Is the Thermic Effect? The thermic effect of food (TEF)¹ is the change in metabolic rate that occurs after eating. It refers to the amount of energy expenditure that’s required for the digestion, absorption, and storage of nutrients from food. The TEF is a component of total daily energy expenditure (TDEE),² which also includes resting metabolic rate and physical activity. The process of digestion requires energy to break down food into smaller molecules that can be absorbed by the body. This accounts for most of the TEF. Also, energy is required for the storage of nutrients and the utilization of nutrients once they’ve been absorbed into the body. In general, protein has a higher thermic effect compared to carbohydrates and fats. This means that consuming a meal high in protein can result in a greater increase in metabolic rate compared to a meal lower in protein with the same number of calories. Research has shown that the TEF can account for around 10% of daily energy expenditure for most people, but this can vary depending on dietary intake and individual variances. Certain factors, such as age and body composition, can influence the TEF. Also, the TEF may vary based on the type and amount of food consumed, as well as individual metabolic differences. It’s important to note that the TEF is a small component of overall energy expenditure and may not significantly contribute to weight loss. However, if you’re looking for natural ways to stoke your metabolism, even small gains from the TEF may be beneficial to your overall health and well-being. Here Are Some of the Top Foods with a High Thermic Effect Lean Protein When it comes to foods with a high thermic effect, lean proteins are at the top of the list. Consider chicken breast, turkey, or fish – these options require more energy for your body to digest and metabolize compared to other food groups. This means that by simply incorporating lean proteins into your meals, you can boost calorie burning throughout the day. Not only are lean proteins great for increasing the thermic effect of food, but they also help keep you feeling full and satisfied. This can aid in weight management and help prevent overeating. So, the next time you’re planning a meal, consider adding some grilled chicken or salmon for an extra metabolic kick. Remember that variety is key when it comes to optimizing your thermic effect and overall metabolism. Mix up your protein sources throughout the week to ensure you’re getting a wide range of nutrients. Spicy Foods Spicy foods can be a tremendous asset in helping you burn calories. The thermic effect of spicy foods come from compounds like capsaicin found in chili peppers, which can help fire up your metabolism. These spicy ingredients not only add flavor to meals, but also increase the heat production in your body, leading to a temporary spike in calorie expenditure. Whether you enjoy Mexican cuisine with jalapeños or Indian dishes with curry powder, incorporating spicy foods into your diet can help enhance the thermic effect of what you eat. Fruits and Vegetables Fiber-rich fruits and vegetables are essential for overall health and can play a key role in supporting your metabolism through the thermic effect. These foods may require more energy to digest, leading to a higher calorie burn during the digestion process. Berries, apples, broccoli, and spinach are excellent choices as they’re packed with fiber that can keep you feeling full longer, while aiding in digestion. Adding colorful fruits, like oranges or strawberries, to your morning smoothie can help kickstart your day. For lunch and dinner, incorporate leafy greens like kale or Brussels sprouts into salads or stir-fries for a delicious way to increase your metabolic rate naturally. By including fiber-rich fruits and vegetables in every meal you’re not only supporting weight management, but also promoting better digestion and nutrient absorption. So, the next time you’re at the grocery store, load up on nutrient-rich produce to help maximize the thermic effect of your diet. Green Tea and Caffeine Green tea and caffeine can have a significant impact on boosting the thermic effect of food. Green tea is rich in antioxidants like catechins,³ which may help increase metabolism and promote fat oxidation. Caffeine, found in coffee and other beverages, also can help enhance calorie burning. Both green tea and caffeine can help increase energy expenditure during digestion, leading to a higher thermic effect after meals. Incorporating these into your diet can be as simple as starting your day with a cup of green tea or enjoying a post-workout coffee. It’s important to note that while these beverages can aid in calorie burning, moderation is key. Too much caffeine intake may lead to side effects like jitteriness or disrupted sleep patterns. For optimal results, make sure to monitor your consumption levels and be mindful of your body’s cues when including green tea and caffeine in your daily routine. By incorporating these foods and beverages strategically into your meals and snacks each day, you can maximize the thermic effect of food and help support your weight management goals. Other Factors That Can Impact the Thermic Effect [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Meal Frequency Meal frequency may play a role in the thermic effect and the process of burning calories. Eating smaller, balanced meals throughout the day can help keep your metabolism active and prevent energy slumps. Aim for regular intervals between meals to optimize this effect. Regular Exercise Exercise is another key factor that can impact your body’s ability to efficiently burn calories. Both aerobic and strength training exercises can increase your metabolic rate, leading to higher calorie expenditure. Incorporating physical activity into your routine is essential for maximizing the thermic effect. Quality Sleep Though often overlooked, quality sleep is crucial for maintaining a healthy metabolism. Lack of sleep can disrupt hormone levels related to appetite regulation⁴ and energy balance, potentially slowing down your body’s ability to burn calories effectively. Getting sufficient sleep each night, 7-9 hours is recommended, can help support the thermic effect and your overall well-being. [/wc_box] Optimize the Thermic Effect Incorporating foods with a high thermic effect into your diet can help burn calories and support your weight loss goals. Remember to include lean protein with every meal to increase satiety, which can aid in weight management. Focus on meal frequency to keep your metabolism active throughout the day. Also, don’t forget the importance of regular exercise and quality sleep in supporting overall metabolic function. By incorporating these tips into your lifestyle, you can optimize the thermic effect of food to burn calories naturally. Stay consistent and patient on the journey towards a healthier you! 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. Reed, G. W., & Hill, J. O. (1996). Measuring the thermic effect of food. The American Journal of Clinical Nutrition, 63(2), 164–169. https://doi.org/10.1093/ajcn/63.2.164 2. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., ... & Swinburn, B. A. (2023). Total daily energy expenditure has declined over the past three decades due to reduced basal expenditure, not reduced activity expenditure. Proceedings of the National Academy of Sciences, 120(36), e2300404120. https://doi.org/10.1073/pnas.2300404120 3. Shixian, Q., VanCrey, B., Shi, J., Kakuda, Y., & Jiang, Y. (2006). Green tea extract thermogenesis-induced weight loss by epigallocatechin gallate inhibition of catechol-O-methyltransferase. Journal of Medicinal Food, 9(4), 451–458. https://doi.org/10.1089/jmf.2006.9.451 4. Van Cauter, E., Spiegel, K., Tasali, E., & Leproult, R. (2008). Metabolic consequences of sleep and sleep loss. Sleep Medicine, 9(Suppl 1), S23–S28. https://doi.org/10.1016/S1389-9457(08)70013-3
Learn more
Are Your High-Priced Vitamins Loaded with Cheap Ingredients?
So, you walk into a vitamin store or the health section of a supermarket and what do you see? Hundreds of vitamins with different ingredients, amounts and sourcing…not to mention every imaginable shape, size and color. What’s the one thing they all have in common? They all claim to be the best. On some level you realize they can’t all live up to their claim. But how can you really know if you’re getting a high-quality supplement or just a fancy label with cheap ingredients? Here are several criteria you’ll want to consider when purchasing your next vitamins: 4 Things to Look for In Your Daily Vitamins [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Absorption The digestive system must extract the nutrients you need from food and supplements, but the body’s absorption of vitamins can be affected by several factors, including competition of digestion and the addition of other supplements. Many ingredients are known to be poorly absorbed yet are used simply because they’re cheaper or take up less space in the tablet or capsule. Formulation Just because a product has a certain ingredient in it doesn’t mean there’s enough of that ingredient in each dose to benefit the person taking it. A dirty little secret of the dietary supplement industry is that many products have less-than-recommended amounts of ingredients – especially when those ingredients are expensive – to make it seem like the consumer is getting more for their money than with a competing product. Some in the industry call this “dusting” with “Fairy Dust.” Healthy dietary supplements provide safe and clinically effective ingredients in doses that have reasonable probability of creating benefits for those who take them. Quantity The number of ingredients in dietary supplements widely vary, which is especially true of multiple vitamins. Some leading supplement companies take a minimalist approach, claiming that less is more. At BrainMD, we believe that more is more. Not only are we concerned with the number of ingredients but also in the quality of those ingredients… Quality Many supplements have agents added only for cosmetic reasons, titanium dioxide for example.¹ Others have artificial dyes, some of which are linked to serious illnesses. Some supplements, including many being marketed to children, have substantial amounts of sugar added. Many products that contain minerals have revealed lead contamination when tested.² [/wc_box] Bottom line: always conduct thorough research on dietary supplements before adding them to your daily regimen. So, how can you ensure you aren't taking vitamins with cheap ingredients? One of the many BrainMD products that meets or exceeds all the above standards is NeuroVite Plus Multivitamin: BrainMD’s NeuroVite Plus Multivitamin The BrainMD product development team has over 60 years of combined dietary supplement experience. We diligently follow clinical research and rely on objective scientific findings to develop and upgrade our supplement products. Our focus is on the brain; it’s a reality of cell biology that the vitamins and minerals that support our brain cells also help all our other cells and maintain the well-being of our entire body. Vitamins and essential minerals are the “nuts and bolts” of human biochemistry – they're indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us mentally and physically competent. BrainMD’s NeuroVite Plus Multivitamin is a highest-quality, top of the line, multifunctional dietary supplement that surpasses conventional brands in its range and potency of brain-targeted nutrients. 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 Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus Multivitamin 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 necessary for energy, health and survival. Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain our intensely active brain cells. Supporting the health of ALL the body’s organ systems with the full range of vitamins and essential dietary minerals – with lutein and zeaxanthin for the eyes, resveratrol and hesperidin for circulation, coenzyme Q10 (CoQ10) for the heart. Shoring up the body’s defenses and protecting against free radicals with the antioxidant vitamins C and E, the essential minerals zinc, selenium, manganese, and the conditionally essential alpha lipoic acid. Including a careful selection of beneficial food concentrates, as well as easily tolerated digestive enzymes that help to ensure healthy absorption and digestion. NeuroVite Plus Multivitamin is the first and only daily multivitamin created by brain health expert Daniel G. Amen, MD. This scientifically-designed multiple contains three of Dr. Amen’s hand-selected proprietary nutrient blends: The Brain Boosting Blend of clinically researched brain health nutrients. The Fruit and Vegetable Blend with the antioxidant equivalent of 5 servings of fruits and vegetables. The Digestive Enzyme Blend to support digestive health, metabolize foods and support your natural intestinal balance. Avoid Cheap Ingredients BrainMD’s vitamins are ultra-pure, science-based and brain directed. Our high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption to give you the nutrients you need to be your best self. Try NeuroVite Plus Multivitamin today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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. Ayorinde, T., & Sayes, C. M. (2023). An updated review of industrially relevant titanium dioxide and its environmental health effects. Journal of Hazardous Materials Letters, 4, 100085. https://doi.org/10.1016/j.hazl.2023.100085 2. Buettner, C., Mukamal, K. J., Gardiner, P., Davis, R. B., Phillips, R. S., & Mittleman, M. A. (2009). Herbal supplement use and blood lead levels of United States adults. Journal of General Internal Medicine, 24(11), 1175–1182. https://doi.org/10.1007/s11606-009-1050-5
Learn more
This Is Why Supplement Subscriptions Are the Future of Health and Wellness
Do you take dietary supplements every day? If not, you should consider starting right away! In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.¹ Unfortunately, supplements can be expensive, especially those that contain ultra-pure, ethically sourced, rigorously tested, and clinically researched ingredients. So, how can you get quality supplements at an affordable cost? Quality and Affordability Among the many aspects people consider when searching for supplements – such as purity, absorption, formulation, and dosage – let’s take a closer look at quality and affordability. Quality The sad reality is that a number of supplement companies cut corners by formulating their supplements with fillers or cheap ingredients. Many supplements have agents added only for cosmetic reasons, titanium dioxide² for example. Worse still, some companies use artificial dyes, some of which are linked to serious health issues. Other supplements, including some that are marketed to children, have substantial amounts of sugar added. Also, many products that contain minerals have revealed lead contamination when tested. Bottom line: always conduct thorough research on dietary supplements, and consult with a knowledgeable healthcare practitioner, before adding them to your daily regimen. Affordability As with most consumer goods, supplement costs have seen a sharp uptick in recent years. Unfortunately, this has forced some people to sacrifice quality for affordability. To help mitigate the financial pinch many regular supplement purchasers are feeling, BrainMD has created a convenient monthly supplement subscription service to make its high-quality products even more affordable… BrainMD’s Supplement Delivery Service BrainMD offers a “set it and forget it” option so that you’ll never have to run out of your favorite supplements again. Even better, our monthly delivery service is available for most BrainMD supplements, including the grab-and-go daily packets in Brain & Body Power and Brain & Body Power MAX. Benefits of a Supplement Subscription Here are just a few of the many benefits of subscribing to BrainMD’s Supplement Delivery Service… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Stress-free Delivery Never run out with hassle-free subscription delivery. Get your order every month, straight to your doorstep.* Free Shipping, Always Subscribers get free shipping on every subscription order.* Quick & Easy Cancellation You’re in control! Cancel, pause, or modify your subscription by contacting us.* The Best Discounts Get up to 25% OFF your favorite supplements by becoming a subscriber.* Results On Repeat Our supplements work best when they’re taken consistently, and their benefits tend to get better over time.* [/wc_box] How It Works First, select the supplement/s that you want delivered to your door each month. Then, pick the supplement subscription option that works best for you: 1 bottle every month (15% savings) 3 bottles every 3 months (20% savings) 6 bottles every 6 months (25% savings) Each month, your credit card will be charged, and a new shipment will be sent to the address given at time of enrollment. If a payment cannot be processed, you will be contacted and asked to provide us with current and accurate shipping and billing information. Your order will not be approved and shipped until this information has been obtained and verified. You may adjust, pause, or cancel your subscription at any time and for any reason by contacting BrainMD’s Customer Care Team (see below).* Subscribe & Thrive We know that running out of your favorite BrainMD supplements can be frustrating and inconvenient, which is why we created the Supplement Delivery Service. By signing up for a subscription to the product/s of your choice, you’ll never run out of the supplements you need for daily wellness. As a special introductory offer, save up to 25% when you make your first subscription order today! To sign up for a subscription to your favorite BrainMD supplements, follow the above directions, or learn more here. If you need further assistance or have additional questions about our dietary supplements, feel free to reach out to our customer service team. *Subscription delivery shipments are free regardless of order value (U.S. orders only, excluding Alaska, Hawaii, American Samoa, Guam, U.S. Virgin Islands, Northern Mariana Islands and Puerto Rico). Due to the ongoing health and safety precautions, please expect a slight delay in shipping. The subscription delivery service guarantees a product’s current price for the lifetime of your subscription. Pausing and/or cancelling your membership may forfeit that price guarantee. Subscription options are available only on select items. This offer is only valid in the U.S. BrainMD Customer Care Team Email: support@brainmdhealth.com Phone: (888) 850-5287 M-F 6 AM – 5 PM PT 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. Office of Dietary Supplements. (n.d.). What you need to know about dietary supplements. National Institutes of Health. Retrieved December 18, 2024, from https://ods.od.nih.gov/factsheets/WYNTK-Consumer/ 2. Ayorinde, T., & Sayes, C. M. (2023). An updated review of industrially relevant titanium dioxide and its environmental health effects. Journal of Hazardous Materials Letters, 4, 100085. https://doi.org/10.1016/j.hazl.2023.100085
Learn more
Start the New Year Off Right with These Health Checks
With New Year's around the corner, now’s the time to get serious about your health goals. Regardless of which resolutions you made, optimizing brain and body is essential for kicking off the New Year…and for maintaining healthy habits throughout the year. Even though we usually think of New Year’s resolutions in terms of improving diet and exercise, there’s a whole other area of wellness to consider. This year, be proactive by setting up health checks early in the New Year. Which health checks should you schedule? Let’s look at a few options… 6 Important Health Checks to Schedule for the New Year Annual Physical Everyone should get an annual physical with their doctor or healthcare practitioner. This physical usually includes a weigh-in and blood pressure check. Depending on the patient’s complaints, the healthcare provider can make lifestyle recommendations, prescribe or manage medications, and refer out to a specialist (such as a cardiologist, internist, GI specialist, etc.) if needed. This annual visit can establish a baseline for the future. Conversely, if you don’t visit your healthcare practitioner every year, it may be more difficult to notice changes in blood pressure, cholesterol, or other important health factors. An annual visit to the doctor’s office also may bring to light health concerns based on personal or family history and, perhaps, help to identify or prevent serious illness. Early diagnosis and prevention could have life-saving implications. Depending on your age and health history, your healthcare practitioner may order blood work or other tests. One recent study¹ emphasized the importance of annual health assessments for maintaining physical capabilities, which can serve as predictors of long-term health outcomes, including mortality. Blood Work When was the last time you got your blood work done? Here are some key tests your healthcare provider may order for you: Complete Blood Count (CBC) General Metabolic Panel Hemoglobin A1c, or HbA1c Blood Lipids (Cholesterol and Triglycerides) C-reactive protein (CRP) Homocysteine (HC) Ferritin Saturation (Iron Status) Possible add-on tests: Omega-3 Index Vitamin D Thyroid Panel Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Depending on your genetics and current state of health, you may need to have a blood draw more frequently than once a year in conjunction with your physical, as advised by your healthcare professional. Dental Appointment Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums and teeth. If you have excessive plaque, a receding gumline, gingivitis, halitosis, tooth decay or tooth pain, it’s a good idea to make a dental appointment as soon as possible. If it’s been a while since you visited your dentist, X-rays and/or a deep cleaning may be recommended. Insurance providers may cover all or a portion of the expenses associated with dental cleanings. Depending on your financial situation and the status of your oral health, a dentist may recommend periodontal maintenance every 3 or 6 months. If other dental services are required, such as an implant, crown, or root canal, insurance may pay a portion, but the patient is responsible for the co-pay. The best way to ensure healthy gums is to brush your teeth after every meal and floss at least once daily. Remember, a brilliant smile begins with clean teeth and healthy gums! Another recent study² proved the benefits of annual check ups and specifically dental visits. It demonstrates that preventive healthcare can significantly reduce the risk of chronic illnesses and improve health outcomes. Vision Appointment Today, it’s typical for adults and kids to spend hours a day staring at computer screens or portable devices that are only a few inches away from their faces. Prolonged screen sessions can create many eye-related issues including tired or dry eyes, blurred vision, and headaches. Spending too much time looking at screens also can cause digital eye strain. Some refer to this as computer vision syndrome,³ a condition where extended screen time can cause visual stress. With our society’s ever-increasing dependence on technology, there are several practical ways to protect your eyes from the harmful effects of excessive screen time. One of the best ways is to make an annual vision appointment. Some insurance providers may cover a portion of the appointment as well as frames/lenses or contact lenses. Chiropractic Appointment It’s estimated that 80% of people in the U.S. will experience back pain⁴ at some point in their lives. Back pain may be related to issues with your spine. Many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor evaluate, and adjust, your spine. Dermatologist Appointment Here’s a health check that many people tend to forget about…but shouldn’t. The skin is the body’s largest organ, occupying 22 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. One of the best ways to maintain skin health is to consult with a dermatologist. They may recommend an annual full-body skin check to identify any potential problems. Areas of concern may be biopsied or scooped depending on the severity. If you’re currently struggling with skin issues, or are concerned with moles, skin tags, painful or odd-looking patches of skin, it’s strongly recommended that you set up an appointment with a dermatologist right away. Have a Healthy New Year! These are just a few of the various health checks (gender-related and age-related health checks also may be recommended by your healthcare professional) you should schedule at the start of the New Year. Keep in mind that you don’t have to schedule them all during the same month. You can spread them out over several months as your schedule, and the healthcare provider’s calendar, allows. It’s easy to forget these checkups, so scheduling them all at once, or marking them on your calendar, is a great way to make sure you stay on top of them. Scheduling these important health checks can give you peace of mind and help to optimize your health long term. 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: ¹Cooper, R., Kuh, D., Hardy, R., & the FALCon and HALCyon Study Teams. (2020). Objectively measured physical capability levels and mortality: Systematic review and meta-analysis. The BMJ, 371, m2786. https://doi.org/10.1136/bmj.m2786 ²Bhaskar, V., McGraw, K. A., & Divaris, K. (2014). The importance of preventive dental visits from a young age: Systematic review and current perspectives. Clinical, Cosmetic and Investigational Dentistry, 6, 21–27. https://doi.org/10.2147/CCIDE.S41402 ³Loh, K. Y., & Redd, S. C. (2008). Understanding and preventing computer vision syndrome. Malaysian Family Physician, 3(3), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170366/ ⁴StatPearls. (2023). Back pain. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK586768/
Learn more
Here Are 10 of the Best Ways to Have a Healthy Relationship
Unlike polar bears, humans require social interaction to stay healthy. We have a fundamental need to belong that’s just as essential as our need for food and water. Positive social connections help us live longer. Studies have shown that being in positive, warm, satisfying relationships can help keep our brains and bodies healthy into older age.¹ Unfortunately, many factors can put our relationships at risk. Emotional crises, excessive stress, and destructive behaviors can all threaten a relationship. One of the most common relationship disruptors is poor communication. Conversely, the ability to effectively communicate may help enhance relationships.² Clear Communication Poor communication is at the core of many relationship problems. Jumping to conclusions, trying to read minds, and needing to be right are only a few traits that can cause a breakdown in communication. Too often in relationships, we have expectations and hopes that we never explicitly communicate to others. We assume they should know what we need and become frustrated when they don’t accurately interpret our unspoken requests. Clear communication is essential if relationships are to be mutually satisfying. Here are ten common communication challenges and tips for how to improve your relationships… 10 Communication Breakdowns & How to Fix Them 1. Poor Attitude You expect the conversation to go nowhere, and don’t even try to steer it in a positive direction. Negative assumptions about others can feed into this poor attitude. Keeping an open mind can help improve your attitude and relationship with others. 2. Unclear Expectations Do you expect people to guess what you want? It’s great when others can anticipate your needs, but most people are too busy to be able to do it effectively. That doesn’t make them good or bad; it simply means it’s important to speak up about what you need. 3. Body Language Body language is critical because it sends both conscious and unconscious messages. When you fail to make eye contact or acknowledge others with facial expressions or body gestures, they can begin to feel lost, alone, and unenthusiastic about continuing the conversation. Eye contact and physical acknowledgment are fundamental to good communication. 4. Bad Timing Distractions frequently sabotage communication. For example, it usually isn’t a good idea to initiate an important conversation with someone when they’re wrapped up in the drama of a playoff game on TV. Shutting out distractions can help improve your communications. 5. Unclear Signals You might assume that you’re sending clear messages to the other person when, in fact, what he or she understands is completely different from what you meant. Getting feedback is vital to establishing and maintaining clear lines of communication. 6. Kitchen Sink-ing When people feel backed into a corner, they may bring up unrelated issues from the past in order to protect themselves or intensify a disagreement. Sticking to the main point can help ensure that the problem is fully discussed and resolved. 7. Mind Reading You arbitrarily predict what another person is thinking and then react to that imagined information. Mind reading is often just a projection of what you think. Asking for clarification is essential to good communication. 8. Needing to be Right When a person has to be right in a conversation, there is no communication, only a one-sided debate. Needing to be right destroys effective communication. 9. Critical Speech Using put-downs or sarcasm to discredit someone else’s ideas erodes meaningful dialogue and sets up distance in relationships. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a win/win for you and the other person. 10. Forgetting to Follow-up Often it takes repeated efforts to get what you need, but it’s very important not to give up on communication. When you stop asking for what you need, you often silently resent the other person, which subverts the relationship. Persistence will help you get what you need. How to Have a Healthy Relationship Relating to others in healthy, effective ways is ultimately a brain-based skill. Knowing your brain type can help you better understand who you are and why you do what you do. These insights can potentially impact your relationships in significant ways. Changing your brain can help improve your relationships. When your brain works right, you can perceive others more accurately, have good control over your emotions, and act in positive and appropriate ways that will bring people closer to you. As you protect and nurture your brain, all your relationships are likely to improve. Bottom line: don’t be like the polar bear. Be intentional about strengthening your relationships today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your brain and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Mineo, L. (2017, April 11). Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life. Harvard Gazette. https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ 2. Johnson, M. D., Lavner, J. A., Mund, M., Zemp, M., Stanley, S. M., Neyer, F. J., Impett, E. A., Rhoades, G. K., Bodenmann, G., Weidmann, R., Bühler, J. L., Burriss, R. P., Wünsche, J., & Grob, A. (2021). Within-couple associations between communication and relationship satisfaction over time. Personality and Social Psychology Bulletin, 48(4), 534–549. https://doi.org/10.1177/01461672211016920
Learn more
10 of the Best Ways to Overcome Adversity in Your Life
You can’t have a hero’s journey without adversity. After all, how satisfying would Harry Potter’s adventures be without Voldemort? Or, how complicated would Frodo Baggins’ life be without the One Ring (or Sauron, Gollum, etc.)? And what would Luke Skywalker be without Darth Vader/Anakin Skywalker? (Trick question: Anakin is Luke’s father, so the answer is “nothing.” But you get the point.) Other than death and taxes, one of life’s other absolutes is that we all will face problems and dark times. Though the tendency is to bemoan life’s challenges, would we have any wisdom, character, or achievements without them? Turning Pain into Purpose “Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller Some people who suffer great pain and injustice become devastated. Many never learn how to cope with their struggles. Others use food, drugs, alcohol, or sex as a form of self-medication, or become a victim to their tragedy, using pain as an excuse to hurt themselves or others. It seems to be in our nature to complain about the hardships in life. Yet, it’s through trials that we can develop resilience and effective coping strategies. By overcoming obstacles and troubles, we can become stronger and better able to handle a variety of challenges in the future. One of the best ways you can turn pain into purpose is to know your “essence.” Discover Your Essence “Spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.” - Dr. Christina Puchalski Your essence refers to the passion deep within that stirs your soul. It can be described as your spirit and is often born out of frustration or pain. In fact, the Latin root for the word “passion” is pati, meaning to “suffer” or “endure.” Your essence is connected to something bigger and more important than yourself. So, what’s your essence? Clear your mind and meditate on the following questions, or journal your thoughts and responses to them. Get in touch with past or present pain and injustice in your life. Where in your body do you feel it? Where does it hurt? Think about what you’re truly passionate about. What connection might there be to your suffering? What are you willing to suffer for? Write down the things you believe in so strongly that you would fight for them without concern about criticism or ostracism. Meditate or pray daily and focus on what you’re most passionate about. Ask yourself, “Why is the world a better place because I breathe?” If you aren’t sure, start journaling your personal skills, interests, and passions, and ask yourself what small step you can take today to make a difference, to create happiness and healing in the world. Find someone with passion, whom you respect, and ask them to mentor you. Find someone else to mentor. The most effective way to increase your passion for something you love is to mentor someone else and watch them grow. As they flourish, so will you. Knowing your essence can better equip you to handle crises when they arise. Here are some other effective strategies for dealing with challenges in life… 10 Ways to Overcome Adversity and Remove the Obstacles in Your Life 1. Write It Down Writing down your thoughts can get them out of your head so you can view them more rationally. Jot down any major issues you faced during the day. Writing in your journal about your challenges, and possible solutions can help alleviate the worries of the day and put you in a restful state of mind at night. 2. Don’t Back Down Unless the situation is life-threatening, don’t ignore or run away from whatever is causing issues in your life. Like standing up to a bully, you must face the fear or concern directly, or it will have control over you and increase your stress and worry. Though there are many ways to tackle a problem, sitting on the sideline isn’t one of them. 3. Be Realistic Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. Write down your specific goals in a calendar and then review them every day to make progress toward completing them. Success comes much more easily if you set small and manageable goals. Setting realistic goals, that you can focus on daily, can help reduce stress and make a significant difference in your outlook on life. 4. Thought Stopping An important part of gaining control over automatic negative thoughts (ANTs) is to become aware of them when they occur. When negative thoughts start to creep into your mind, envision a red stop sign, and say to yourself, “STOP!” The more you practice this, the more you will gain control over your thoughts. “Your thoughts really matter. Left unchecked, ANTs will cause an infection in your whole bodily system. If you can catch them at the moment they occur and correct them, you take away the power they have over you.” - Dr. Daniel Amen 5. Stay Positive Though easier said than done, staying positive is essential for maintaining physical and mental well-being. Begin each day with positive affirmations like, “Today is going to be a great day.” Such a simple sentence can cause your brain to look for ways to fulfill that affirmative statement. It also establishes a healthy thought pattern that you can continue throughout the day. 6. Learn to Let Go Accept that you can’t control everything. If you’re holding on too tightly, you might be causing yourself unnecessary stress,¹ which can only make your problems worse. There are plenty of things in the world right now you can’t control. Feeling a lack of control over a concerning or frustrating situation can increase your stress levels. Training your brain to think about the things you can control, and not about the things you can’t, can help relieve anxiousness and provide a more optimistic outlook. 7. Quality Connections Social connections are incredibly important to your overall health and well-being. When you’re faced with a problem, seeking advice from a friend or family member can be an important step in helping you overcome the obstacle. It’s recommended that you surround yourself with people who are upbeat, kind, and who have proven themselves to be trustworthy allies during difficult times. 8. Break It Down If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete, and many things that would be nice to finish. Not only will this pyramid structure allow you to focus your time and energy on the essentials, but it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. “Efforts and courage are not enough without purpose and direction.” - John F. Kennedy 9. Laugh It Off Aside from making you feel good, laughing provides many health benefits,² not the least of which is to relieve tension during hard times. Another perk of levity is that laughing releases stress-reducing endorphins into your bloodstream. Laughter truly is the best medicine…it can work wonders in relieving stress and helping you deal with life’s challenges. 10. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify your feelings of grief and loneliness. Resist the urge to shut out the individuals who can offer you encouragement and support. Talking through your problems is an absolute must. Reach out to friends and family members and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Final Encouragement “Those things that hurt, instruct.” - Benjamin Franklin Though they’re seldom enjoyable in the moment, challenges can actually produce long-term gains in your life. How you handle those obstacles largely depends on your mindset. So, wherever your hero’s journey takes you, always look for ways to turn roadblocks into stepping-stones…it’s what Messrs. Potter, Baggins, and Skywalker did. 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. Bhanji, J. P., Kim, E. S., & Delgado, M. R. (2016). Perceived control alters the effect of acute stress on persistence. Frontiers in Psychology, 7, 1159. https://doi.org/10.3389/fpsyg.2016.01159 2. Gropper, S., Tkachuk, C., & Smith, L. (2014). The relationship between executive function and academic achievement in children with mild intellectual disabilities. Journal of Intellectual Disability Research, 58(8), 705–715. https://doi.org/10.1111/jir.12095
Learn more
What Are the Top Health Benefits of Eggs?
Enjoyed throughout the year as a breakfast staple or anytime snack, eggs are a mainstay at many Easter celebrations. Though their health benefits are often misunderstood, eggs have remained a popular food, both in the U.S. and abroad. Top Health Benefits of Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with just over 6 grams of protein, 5 grams of fat (of which almost 2 grams is healthy monounsaturated, as in olive oil), 72-74 calories, and less than a half gram of carbs. Just one of these eggs provides such key nutrients as: Folate – 9% of the Daily Value (DV) (36 mcg) Phosphorus – 7% (92.6 mg) Iodine – 16% (24.7 mcg) Selenium – 28% (15.6 mcg) Vitamin A – 33% (90 mcg) Vitamin B2 – 16% (0.211 mg) Vitamin B12 – 21% (0.5 mcg) Biotin – 26% (7.8 mcg) Vitamin D3 – 6% (1.24 mcg) Vitamin E – 8% (1.246 mg) Smaller amounts of the vitamins B1, B3, B6, and the essential minerals calcium, iron, magnesium, potassium, sodium, and zinc Though certainly not exhaustive, this list illustrates the diverse array of nutrients found in eggs. Egg protein has practically the best amino acid profile of any food, and qualifies as a... Complete Protein One of the few proteins classified as a complete protein, egg protein has an impressive total amino acid profile. Egg protein contains all nine essential amino acids that the body can’t produce on its own. Additionally, egg protein carries the sulfur amino acids cysteine and methionine (crucial for antioxidant protection) and proline (an amino acid important for the body’s collagen and absent from many plant proteins). Also present are the “branched chain” amino acids leucine, isoleucine, and valine, which are linked to muscle building and to helping conserve muscle mass later in life. Lean, Clean Choline Eggs are a particularly rich source of choline. Though not traditionally regarded as a vitamin, choline was recently reclassified as an essential nutrient, which makes it functionally equivalent to a vitamin. Choline is fundamental to all our cell, tissue, and organ functions, and is crucial for brain function. It plays an important role in the structure and functioning of cell membranes. Choline is also a major dietary source of methyl groups, which make and maintain our DNA, genes, cell membranes, brain neurotransmitters, nerve cell insulation. Choline is an essential molecular building block for acetylcholine, our most abundant and versatile nerve transmitter. As its name suggests, acetylcholine has choline as part of its molecular structure. Surveys indicate that as many as 9 out of 10 Americans have intakes well below the recommended daily intake for choline.¹ Choline deficiency is associated with liver fat buildup (“fatty liver”) and risk for ongoing liver damage, as well as higher risk for damage to our DNA and other gene-related functions. One large egg provides about 31% of the U.S. Govt’s Recommended Dietary Intake (RDI) of choline. White/Yolk Benefits The egg white contains most of the egg’s content of the precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. It also carries most of the proline for collagen, and the branched chain amino acids for muscle health. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. These include phosphatidylcholine (PC), which houses most of the egg’s rich choline supply, and phosphatidylserine (PS), which is proven to benefit memory after numerous human clinical trials. Consuming PC in eggs doesn’t raise blood levels of the substance TMAO (trimethylamine N-oxide), which has been linked to adverse cardiovascular effects. The egg yolk also carries practically all the egg’s vitamin E, a vitamin sorely lacking in most foods. The Egg and Eye The egg yolk is a significant food source of carotenoids like lutein and zeaxanthin, which give both the egg yolk and the retinas of our eyes their rich yellow-orange color. They’re essential for eyes and vision and protect the eye against damage from glare. The brain, like the eyes, seems to actively accumulate these carotenoids, including in the hippocampus, which is linked to memory. Clinical trials indicate they’re also likely involved in the brain’s information processing. Cholesterol Controversy During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet doesn’t necessarily become cholesterol in the arteries and that the body actually needs cholesterol for good health.² For instance, our cell membranes need cholesterol to function. Also, the skin needs cholesterol as its source substance to make vitamin D. Though a single egg can contain about 207 mg of cholesterol (recommended daily intake is 300 mg), this doesn’t automatically increase cholesterol in the blood, because the liver regulates our cholesterol balance and will, as needed, produce less cholesterol. However, some experts still recommend that individuals with cholesterol problems be very careful with their egg consumption. For many of these individuals, consuming six or fewer eggs per week would allow them the benefits of eggs while keeping their dietary cholesterol intake within guidelines. In a huge 2020 study (published in the American Journal of Clinical Nutrition)³ of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the U.S. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors, as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs (these are shell colors, not the color of the eggs themselves). With so many differences to consider, is one type of egg better than another? Here's How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in different environments. Let’s take a closer look at each type. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cage Eggs These eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions, such as flapping their wings and normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage, and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs Free-range birds are granted access to some outside space, but how large the space is and how long they’re allowed to stay outside widely varies. Unfortunately, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free can vary, but these criteria tend to be adhered to more strictly in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Omega-3 Enriched Eggs At the top of the egg pecking order is the omega-3 enriched egg. These eggs come from pasture-raised chickens that are given omega-3 enriched feeds. Typically, the birds are fed alpha-linolenic acid (ALA), which many of us may not be able to convert to EPA or DHA – the omega-3s our bodies need. The omega-3 fatty acids EPA and DHA support heart health and help the body regulate blood levels of potentially harmful triglycerides. A study found that eating five omega-3 enriched eggs a week for three weeks helped reduce triglycerides by 16-18%.⁴ [/wc_box] Overall Egg-cellent Food As we’ve seen, pasture-raised or omega-3 enriched eggs are the healthiest for you, as well as the most humanely raised. No matter what size or color you choose, eggs can be a healthy part of your diet. This portable food is loaded with healthy protein, phospholipids, and many of the vitamins, minerals, and other nutrients your body needs. Whether you’re eating them as a side for breakfast or as a healthy snack, eggs really are a perfect food. No yolks about it! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity 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: ¹Wallace, T. C., & Fulgoni, V. L., III. (2017). Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients, 9(8), 839. https://doi.org/10.3390/nu9080839 ²Fernandez, M. L., & Murillo, A. G. (2022). Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168 ³Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., ... Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. The American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 ⁴Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B., & Paccaud, F. (2007). Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutrition, Metabolism and Cardiovascular Diseases, 17(4), 280–287. https://doi.org/10.1016/j.numecd.2005.12.010
Learn more
Top 4 L-Theanine Supplements for Anxious Days & Sleepless Nights
Would you be interested in a natural plant substance that can reduce stress and worry while improving mood, focus, memory, and mental alertness? Meet l-theanine! What Is L-theanine? L-theanine is a unique amino acid that is not used to make proteins and naturally occurs in green tea. When consumed by humans, it can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It is rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. Benefits of L-theanine Supplements Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine supplements are a natural and effective way to promote relaxation, reduce stress, and improve mental focus. This unique amino acid, primarily found in green tea leaves, works by increasing alpha brain wave activity, fostering a state of calm alertness without causing drowsiness. It supports the body's ability to manage stress, helping to alleviate feelings of anxiousness while improving focus and concentration. Additionally, L-theanine may enhance sleep quality by reducing racing thoughts, making it an ideal supplement for those seeking a peaceful night's rest. With its gentle, non-habit-forming properties, L-theanine offers a safe and natural alternative for achieving balance and tranquility in daily life. Scientific Research for L-Theanine's Calming Benefits: In a randomized, double-blind, placebo-controlled research trial¹ investigated the effects of AlphaWave® L-theanine on stress markers in healthy adults. Participants who received 400 mg of L-theanine daily for 28 days exhibited significant decreases in perceived stress levels and improvements in cognitive attention compared to the placebo group. These findings suggest that L-theanine supplementation can effectively alleviate stress and enhance cognitive function in individuals experiencing moderate stress. [wc_divider style="dotted" line="single" margin_top="" margin_bottom="" class=""][/wc_divider] Top 4 Calming Supplements with L-Theanine L-Theanine Gummies L-Theanine Gummies, a natural and safe solution to ease stress and boost mental clarity. Each gummy delivers 100 mg of L-theanine, an amino acid known for its ability to promote relaxation without causing drowsiness. By enhancing alpha brain wave activity, these gummies help create a calm and focused state, perfect for managing daily stress or improving concentration. Whether you're looking to unwind after a hectic day or enhance your mental sharpness, these calming gummies offer an effective, science-backed approach. Packed with a refreshing grape-lime flavor, these l-theanine gummies are not just effective but also delightful to consume. Made with clean, natural ingredients, they are free from artificial colors, flavors, and hidden sugars. Sweetened with plant-based alternatives like allulose and erythritol, they are suitable for both adults and children aged 8 and up. Their vegan-friendly, pectin-based formula ensures a chewy texture that's as enjoyable as it is soothing. For a naturally calming experience, simply take one gummy daily—or up to four as needed—and let these L-theanine gummies support your journey to peace and focus. Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief replenishes your body’s levels of magnesium and taurine, which can help you cope during times of excessive stress. In addition to these nutrients, the formula supplies l-theanine and high-quality standardized herbal extracts clinically proven to help support your body’s response to stress on multiple levels. Many anti-stress supplements can make you sleepy, but not Everyday Stress Relief. It’s safe, non-sedating, and non-habit forming. Everyday Stress Relief helps you cope with everyday challenges so you can enjoy the good things in your life. GABA Calming Support GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness and irritability. It contains pure GABA (gamma-aminobutyric acid), chemically identical to the substance your brain makes as its main calming neurotransmitter, along with l-theanine and other ingredients that help your nerve cells respond better to GABA. This formula can calm your racing thoughts to help prepare you for sleep. It doesn’t cause drowsiness, so it’s safe to take during the day. GABA Calming Support can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality. This highly effective sleep supplement includes six potent ingredients that work in concert to help relax the mind and body in preparation for sleep. These ingredients have a broad range of neurotransmitter actions in the brain and are carefully combined to promote recovery from daily stress, calm and relaxation, and fully restful sleep. Put Me To Sleep Naturally is recommended for anyone who has difficulties falling or staying asleep. With a robust combination of ingredients – including GABA, melatonin, and l-theanine – its effects should be felt in just minutes…1 hour maximum. Feel the Calm Utilizing the unique benefits of l-theanine, these supplements can help improve energy, mood, calm, cognition, and quality of sleep. With so many positive indications for your health and well-being, it’s a good idea to start taking supplements with l-theanine today. 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: ¹White, D. J., de Klerk, S., Woods, W., Gondalia, S., & Scholey, A. (2016). Anti-stress, cognitive, and mood effects of L-theanine: A double-blind, placebo-controlled, crossover study. Nutritional Neuroscience, 19(11), 605–615. https://doi.org/10.1080/1028415X.2016.1183797
Learn more
Meet Vitamin D3 + K2: Support for Your Heart, Bones and Brain
Vitamins and minerals are essential for our survival. Our foods should be providing the energy we need to power our brain and body, but ongoing population surveys indicate the standard American diet is failing to do this job. Among the many vitamins most of us aren’t getting enough of daily are vitamins D3 and K2. Vitamin D3 Basics Vitamin D is primarily known for building bones. However, healthy vitamin D3 levels also can help support your mood, boost your brain function, and generally improve your well-being. Sometimes referred to as the sunshine vitamin, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a hormone (calcitriol) that has receptors in practically all our tissues. D3 is so important to brain function that its receptors are distributed throughout the brain. This powerful hormone also helps regulate the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Healthy vitamin D3 levels also can help balance your mood, support your brain function, and generally improve your well-being. Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. Vitamin D3 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] strengthen bones* bolster immune function* enhance mood* encourage weight loss* promote oral health* assist with healthy blood flow* regulate blood pressure* support cognitive function* [/wc_box] Vitamin K2 Basics Vitamin K’s positive actions for the brain and body are frequently underestimated. Vitamin K2, as menaquinone-7 (MK-7), is much more active than vitamin K1. K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can form stony deposits in the heart valves, large arteries, and elsewhere in the body. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth, and nails that need it. K2 also is essential for the coagulation processes required for healthy wound healing. Vitamin K2 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] build healthy bones* aid the process of blood clotting* protect circulatory and heart health* avert serious memory issues* prevent kidney stone formation and UTIs* fight stress- and mood-related symptoms* [/wc_box] Better Together: Benefits of Vitamin D3 + K2 When combined with vitamin K2, vitamin D3 helps move calcium into your bones (where it’s needed most), which prevents it from forming deposits in your arteries and blood vessels. One randomized controlled trial¹ conducted with postmenopausal women who suffered from weak and brittle bones found that after 2 years of supplementation with vitamin D3, vitamin K2, or both, the women who received both vitamin D3 and K2 experienced better bone mineral density compared to the other groups that took only vitamin D3 or vitamin K2. Vitamin D3 and K2 both have antioxidant properties. Inadequate amounts of each of these essential vitamins may lead to higher risks of inflammation, memory loss, and neurodegenerative issues. Exciting research has indicated that supplementing with vitamins D3 and K2 may help reduce the mortality rate of viral infections and help prevent long-term health risks. From this and other research, it seems that vitamins D3 and K2 can provide greater benefit together than what each nutrient offers individually. That’s why BrainMD is proud to offer this unique vitamin tandem in its ultra-pure nutraceutical formulation… Vitamin D3 + K2: Synergistic Support for Your Heart, Bones & Brain Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* Who Can Benefit from Vitamin D3 + K2? Several groups of individuals can benefit from taking vitamins D3 and K2, including: Middle-aged and Elderly Individuals – Current clinical evidence suggests that a moderate to high vitamin K status can help prevent the onset and progression of age-related illness.² Vitamin K has been shown to help against oxidative stress by blocking the generation of reactive oxygen species. Both vitamins D3 and K2 have been shown to decrease frailty in aging populations. Post-Menopausal Women – Due to the hormone changes that occur during menopause, women are more at risk for developing weak or brittle bones. The hormone oestrogen is an essential hormone for bone health. After menopause, oestrogen levels can fall and lead to a decrease in bone mass density.³ Supplementing with vitamin K2 can help inhibit bone loss in postmenopausal women. Anyone with Low Vitamin D Status – Adequate vitamin D3 is especially important for people who have less access to regular sunlight, live in regions where winters are dark and cold, or have been diagnosed with vitamin D deficiency. For these individuals, and anyone seeking to maintain a healthy D3 status, supplementation is incredibly important. Work with your physician to get your D3 levels checked, which will allow them to recommend an appropriate daily D3 dosage for you. Vitamin D3 + K2 Ingredients Vitamin D3 + K2 contains a dynamic duo of clinically tested ingredients that help provide vital nutrients for your brain and body.* These ultra-pure nutrients are: Vitamin D3 Vitamin D3 (cholecalciferol) is a fat-soluble vitamin needed by nearly every cell in the body to function and thrive. It helps regulate the immune system, aids in calcium absorption, balances mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research⁴ suggests that up to 95% of American adults are not getting enough, so supplementation is often recommended. Vitamin K2 The most potent form of vitamin K is vitamin K2 as menaquinone-7 (MK-7). This vitamin activates proteins that support brain cell maturation, survival, and electrical conduction. Vitamin K2 promotes the coagulation mechanisms needed for healthy wound healing. It also helps ensure that calcium will only form hard deposits in the bones, teeth and nails – not in the heart, blood vessels, brain and other soft tissues where they can cause harm. Vitamin D3 + K2 FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Vitamin D3 + K2? Adults 18 and older are recommended to consume 1 capsule daily – this provides 125 mcg (5000 IU) of vitamin D as cholecalciferol and 180 mcg of vitamin K as MK-7. These dosages have been researched and shown to be effective in clinical trials. The dose and form of the vitamins provided in this supplement ensures adequate coverage across different adult populations. To maximize absorption, it’s best to take this supplement in combination with a meal or snack containing healthy fat (olive oil, avocado, coconut oil, etc.). Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. Is this supplement beneficial for brain health? Yes. Both vitamins D3 and K2 have been shown to help support a healthy brain. Vitamin D3 + K2 is an excellent addition to other BrainMD supplements to aid in healthy aging and cognitive functioning.* Is this product safe to take during pregnancy? Yes, these vitamins are safe to take during pregnancy. However, it’s best to work with your healthcare provider to determine the appropriate dosage. Are there any allergens in Vitamin D3 + K2? These capsules are free from dairy, sugar, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. They’re also gluten free and non-GMO. [/wc_box] Here’s What Others Are Saying About Vitamin D3 + K2: Game Changer “This is a game changer for me. Wow, do I have energy, feel great, and handle stress better. This product has sealed the deal! I sleep better, not tired during the day for no reason, no aches, great skin, and my nails and hair seem to be healthier!” – Ashley M., Verified Buyer Unmatched Quality “Really enjoying this product. My blood levels are enhanced, my cognitive functioning seems better, and I feel a peace of mind knowing I’m taking a supplement backed by rigorous science and unmatched quality. Strongly recommend this to all.” – Scott P., Verified Buyer "This synergistic combination is so powerful, it’s like sunshine in a bottle and can help support your mood, bone health, immune function, and cognition.” – Daniel G. Amen, MD D3 + K2 = 1 Powerful Supplement This unique supplement combination – vitamin D3 as cholecalciferol and vitamin K2 as MK-7 – can help prevent vitamin deficiency (especially during winter months), fight oxidative stress, promote normal blood clotting, and support a healthy immune system.* These two powerful, fat-soluble vitamins also work synergistically to promote strong bones, healthy cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 + K2 today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Vitamin D3 + K2 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: Ushiroyama, T., Ikeda, A., & Ueki, M. (2002). Effect of continuous combined therapy with vitamin K₂ and vitamin D₃ on bone mineral density and coagulofibrinolysis function in postmenopausal women. Maturitas, 41(3), 211–221. https://doi.org/10.1016/s0378-5122(01)00275-4 Simes, D. C., Viegas, C. S. B., Araújo, N., & Marreiros, C. (2019). Vitamin K as a powerful micronutrient in aging and age-related diseases: Pros and cons from clinical studies. International Journal of Molecular Sciences, 20(17), 4150. https://doi.org/10.3390/ijms20174150 Knapen, M. H. J., Drummen, N. E. A., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://doi.org/10.1007/s00198-013-2325-6 Parva, N. R., Tadepalli, S., Singh, P., Qian, A., Joshi, R., Kandala, H., Nookala, V. K., & Cheriyath, P. (2018). Prevalence of vitamin D deficiency and associated risk factors in the US population (2011–2012). Cureus, 10(6), e2741. https://doi.org/10.7759/cureus.2741
Learn more
What Are the Best Ways to Promote Testosterone Levels?
Did you know that testosterone isn’t just a male hormone? Both men and women have testosterone. In fact, men and women have virtually identical types of hormones. The relative amounts of the various hormones can differ and traditionally assigned gender differences often come from these variances in hormone levels.¹ Testosterone Essentials Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic, or masculinizing hormone, testosterone is also an anabolic, or tissue-building hormone across the gender spectrum.² Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues.³ Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women.⁴ Like many hormones, testosterone levels decrease with age.⁵ The aging process can leave some men with low testosterone levels that have been shown to increase anxiousness, low mood, and a host of other issues.⁶ Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors.⁷ Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause.⁸ Common Signs of Low Testosterone in Men Low libido Decreased frequency of morning erection Difficulty maintaining an erection Fatigue Loss of ability to engage in vigorous activity Falling asleep after eating Memory loss Loss of pubic hair Sadness and irritability Lowered ability to experience pleasure Lowered endurance Loss of facial hair Loss of motivation at work Increased body fat and reduced lean muscle Low bone density Hot flashes Excessive sweating Hormones and the Brain Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones such as estrogen and testosterone play a key role in helping maintain the health and vitality of your brain and body.⁹ Communication between the brain and hormones is bidirectional. The brain sends out signals that instruct your body’s glands to produce and release hormones, and hormones travel back to the brain and influence its activity.¹⁰ The human body produces hundreds of hormones, but the following five probably have the most direct influence on brain/mental health: thyroid (energy regulation), melatonin (sleep patterns and 24-hour cycling), estrogen (cognition and mood), progesterone (sexual behavior, stress, and mood), and testosterone (mood, motivation, sexuality, and strength).¹¹ Hormonal Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are off, you’re likely to feel off. This may change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress (from the hormone cortisol), environment, age, or lifestyle.¹² Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. Both women and men can have imbalances in other hormones that affect the brain. If you don’t get your hormones checked, you may never know the root cause of your issues. Hormone Replacement Therapy Those who have low insulin, or use narcotics regularly for pain control, can have low testosterone. Many women on birth control pills can have an extremely low testosterone level because of the increase in SHBG (sex hormone-binding globulin) caused by the pills, that absorb the available testosterone. Women suffering from fatigue, extreme pain, low mood, and other issues often have very low testosterone levels and can improve dramatically with testosterone replacement. Testosterone can be replaced at any age and in both genders. Testosterone replacement therapy can help: Relieve low mood Revive libido Return motivation Revitalize energy There are hundreds of studies showing the medical benefits of testosterone replacement therapy. Not only is testosterone helpful for improving libido and mood, but also for improving cognition, cardiac function, wound healing, muscle strength, stamina, recovery, and energy.¹³ However, it’s crucial that testosterone and any other hormone used for replacement therapy be chemically identical to the hormones the body makes (“bioidentical”).¹⁴ It’s also important to understand that hormone replacement therapy has risks of adverse effects and should be undertaken only in close cooperation with an endocrinologist – an MD-level hormone specialist. Proper Testing As is the case with many hormones, having your testosterone in the “normal range” doesn’t always mean it’s optimal. It’s essential to check your free testosterone level in addition to your total testosterone level, due to the SHBG issue noted above. Ideally, your hormones should be in the upper-third of the normal range. Moving up from the lower third to the upper third of the normal range can dramatically improve your quality of life. Your testosterone level can only be fully assessed in the context of your other sex hormone levels, so be sure to get a broad profile hormone lab assessment. If you feel like you’re experiencing a hormone imbalance, don’t settle for the typical “your blood tests are normal so you’re fine” response from your doctor. Seek out an endocrine specialist who can assist you through the process of hormone optimization, which can be lengthy and complex. Supplements & Foods That Promote Testosterone Levels Several foods are helpful for supporting healthy testosterone levels in the body. Many of these include vitamin D and zinc, which assist the body in making testosterone. Testosterone-boosting Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Beans – such as chickpeas, legumes, and lentils, are good sources of zinc. Beef – liver is rich in vitamin D and some lean cuts of beef are high in zinc. Egg Yolks – provide carotenoids like lutein and zeaxanthin, and are a good source of vitamin D. Oysters – are an excellent source of zinc, which can help with low T. Tuna – is low in calories, rich in protein, and high in vitamin D, which is linked to testosterone production. [/wc_box] Natural Supplements that Promote Testosterone When purchasing supplements, be sure to look for these ingredients that can help support healthy testosterone levels: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha – is a powerful adaptogen that can help reduce stress and increase testosterone levels. Panax Ginseng – is more potent for male health than any of the other ginsengs. Vitamin D3 – sometimes called the “sunshine vitamin,” this vitamin very likely assists with testosterone production.¹⁵ Zinc – is essential for at least 100 enzymes and has been linked to healthy testosterone levels in the body.¹⁶ [/wc_box] Support your testosterone levels naturally with these nutrition and lifestyle recommendations for optimal health and well-being. 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. Basaria S. Male hypogonadism. Lancet. 2014;383(9924):1250-1263. 2. Moffat SD, Zonderman AB, Metter EJ, et al. Longitudinal assessment of serum free testosterone concentration predicts memory performance and cognitive status in elderly men. J Clin Endocrinol Metab. 2002;87(11):5001-5007. 3. Fink G, Sumner BE, Rosie R, et al. Testosterone control of brain function: effects on cognition and mood. Front Neuroendocrinol. 1999;20(3):229-260. 4. Traish AM, Saad F, Guay A. The dark side of testosterone deficiency: I. Metabolic syndrome and erectile dysfunction. J Androl. 2009;30(1):10-22. 5. Grossmann M, Thomas MC, Panagiotopoulos S, et al. Low testosterone levels are common and associated with insulin resistance in men with diabetes. J Clin Endocrinol Metab. 2008;93(5):1834-1840. 6. Wang C, Nieschlag E, Swerdloff R, et al. Investigation, treatment and monitoring of late-onset hypogonadism in males. Aging Male. 2008;11(1):1-27. 7. Weinstein MM, Heaton JP. Andropause: hormonal changes in middle-aged men. Exp Gerontol. 2014;50:77-82. 8. Roth MY, Amory JK. The effect of low testosterone on health in aging men: a review. Aging Male. 2014;17(3):161-170. 9. Fink G. Hormones and the brain. Front Neuroendocrinol. 1999;20(3):229-260. 10. Traish AM. Hormonal regulation of mood and behavior. J Androl. 2009;30(1):10-22. 11. Grossmann M. Hormones, Health and Aging. J Clin Endocrinol Metab. 2008;93:1834-1840. 12. Reis E, Ramalingam AT, Chokkalingam U. Effect of vitamin D and zinc supplementation on testosterone levels: A meta-analysis. Clin Nutr. 2020;39(2):447-455. 13. Araujo AB, O'Donnell AB, Brambilla DJ, et al. Prevalence and incidence of androgen deficiency in middle-aged and older men: estimates from the Massachusetts Male Aging Study. J Clin Endocrinol Metab. 2004;89(12):5920-5926. 14. Zinc & testosterone. Curr Urol Rep. 2016;17(5):36. 15. Wang C, et al. The Modern Approach to Testosterone Therapy. Aging Male. 2008;11(1):1-27. 16. Roth MY. Vitamin D, Zinc, and Testosterone Production. Clin Nutr. 2020;39:447-455.
Learn more
This Is What You Need to Know About Antioxidants and Free Radicals
Ever hear the term “free radical?” Nope, I’m not referring to a protester from the 60s. In medical terms, free radicals refer to something completely different. What Are Free Radicals? Free radicals are atoms or molecules with unpaired electrons. Electrons have an irresistible drive to occur in pairs, so unpaired electrons seek to grab electrons from any source available. This is what makes a free radical atom or molecule so chemically reactive. Electrons are the building blocks of atoms, and atoms are the basic elements of molecules, which are the basis of life as we know it. By robbing electrons from biological molecules, free radicals damage and threaten the ongoing existence of living things – including humans. Free radicals can come from outside the body, but are also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is unavoidably converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals declines. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and practically all other organ functions. Some experts have developed hypotheses that link the increasing dominance of free radical activity in the body with the aging itself. A huge body of clinical and other research implicates poor antioxidant defense with progressing loss of bodily functions over time.¹ Numerous lifestyle and environmental factors can increase the body’s free radical burden,² whether by making more oxyradicals or creating other molecules with free radical activity. These include, but aren’t limited to: Smoking – any hot gas entering the lungs threatens to overwhelm their antioxidant defenses. Standard American diet – high heat during cooking, as well as insufficient supplies of nutrients that are essential cofactors for antioxidant enzymes, especially vitamins A, C, E, and K and the minerals zinc, selenium, manganese, and iron. Toxic exposure – to chemicals, pollution, pesticides, etc. Radiation exposure – chemotherapy, excessive sunlight, and numerous pharmaceuticals have free radical activity. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Antioxidants are molecules able to donate electrons to free radicals and thereby neutralize them. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Our antioxidant enzyme system is vital to our health. This includes numerous different enzymes, but in order to neutralize oxyradicals and other free radicals, the various enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These must come from our diet. Importance of Immunity Having a healthy immune system is crucial to survival and is key in the struggle between antioxidants and free radicals. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. It defends against bacteria, viruses, parasites, and other potential troublemakers. Our immune cells sometimes produce free radicals to destroy such infectious agents. Many of our immune cells generate highly toxic free radicals from oxygen, chlorine, or even bromine. As they get into close combat with their intended targets, their free radical weaponry can threaten their own survival. Healthy immune cells tend to have high levels of antioxidant nutrients and enzymes as protection against accidental self-destruction. Your immune system also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, eggs, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues. Adequate antioxidant defense is crucial to healthy immunity. Vitamin C and Immunity The best-studied and understood antioxidant, vitamin C, readily donates electrons to neutralize potentially damaging free radicals. As a major antioxidant protector for the body, vitamin C helps to defend against both oxyradicals and the many toxins that can enter the body via the air, water, or foods. 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. Without sufficient C, they’re unable to do their job. The solid tissues of the immune system also need C for optimal function. Many people are laser-focused on the health of their immune system, especially during cold/flu season. To help support your immunity naturally, BrainMD is proud to offer Neuro-C Liposomal Vitamin C… Antioxidant & Free Radical Defense Supplement: Liposomal Vitamin C Neuro-C Liposomal Vitamin C is a breakthrough nutraceutical formula that was scientifically developed to promote advanced brain and immune defense.* What Are 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 taken by mouth, the liposome’s outer shell helps protect it from being broken down by the acidity of the stomach. It’s believed that after the liposome reaches the intestine, it can get close to the cells of the lining and there release the vitamin C molecules, to be efficiently absorbed across the intestinal wall and into the blood. C the Difference A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the brain to make neurotransmitters and the electrical insulation of nerve cells. It’s an essential free radical antidote for our immune, brain, and other cells. The vitamin C provided by Neuro-C is an essential cofactor for enzymes that make collagen,³ the main structural protein for the connective tissue that holds our tissues and organs in place.* Collagen also gives the structural form and texture to our skin, and is even required for our nerve cells to make connections (synapses). Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* It’s free from soy, sugar, dairy, gluten, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. To protect yourself against free radicals, and to fuel better brain health, neurotransmitter production, and antioxidant protection, try Neuro-C today!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Neuro-C Vitamin C 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: Tan, B. L., Norhaizan, M. E., Liew, W.-P.-P., & Rahman, H. S. (2018). Antioxidant and oxidative stress: A mutual interplay in age-related diseases. Frontiers in Pharmacology, 9, 1162. https://doi.org/10.3389/fphar.2018.01162 Sharifi-Rad, M., Kumar, N. V. A., Zucca, P., Varoni, E. M., Dini, L., Panzarini, E., Rajkovic, J., Tsouh Fokou, P. V., Azzini, E., Peluso, I., Mishra, A. P., Nigam, M., El Rayess, Y., Beyrouthy, M. E., Polito, L., Iriti, M., Martins, N., Martorell, M., Docea, A. O., ... Sharifi-Rad, J. (2020). Lifestyle, oxidative stress, and antioxidants: Back and forth in the pathophysiology of chronic diseases. Frontiers in Physiology, 11, 694. https://doi.org/10.3389/fphys.2020.00694 DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: A systematic review. Orthopaedic Journal of Sports Medicine, 6(10), 2325967118804544. https://doi.org/10.1177/2325967118804544 Further Reading: “Antioxidant Adaptation: Its Role in Free Radical Pathology” by Stephen A. Levine and Parris M. Kidd
Learn more
What You Need to Know About Brain Aging
Did you know that the adult brain loses an average of 85,000 neurons every day?¹ In early childhood, the brain is very active, growing new neurons and developing new connections between synapses. Older adults have significantly less activity in the brain. As we get older, our muscles tend to atrophy, and a similar process takes place in the brain. What Causes Brain Aging? Though each person’s brain ages at a different rate, numerous factors can bring about premature brain aging, such as: An unhealthy lifestyle Excessive stress Poor circulation Little or no exercise Being overweight Inadequate nutrition Lack of sleep Head injuries Smoking, alcohol, recreational or prescription drugs Health struggles and illness The good news is that it’s possible to avoid or alleviate these issues. Regardless of how you’ve treated your brain in the past, you can improve your cognition and memory, and slow down brain aging. No matter what season of life you’re in, the status of your brain reserve may determine how quickly your brain ages. Brain Reserve One of the best ways to understand brain aging is through a concept Dr. Daniel Amen calls “brain reserve.” "Brain reserve is the extra cushion of brain function that can help you deal with challenges. In general, the more brain reserve you have, the more resilient you will be, and the better your brain will handle the aging process.” - Dr. Daniel Amen A growing body of science shows that even before you were conceived, your parents’ lifestyle habits² were laying the foundation for your overall physical and mental health and well-being. Whether good or bad, your parents’ habits (i.e., non-smoker/smoker, good/poor diet, etc.), affected your brain reserve. Of course, your daily habits and behaviors can either increase or deplete your brain reserve as you continue aging. How to Slow the Brain Aging Process To slow the aging process, you need to love your brain, avoid the things that hurt your brain, and do the things that help your brain. Though easy to understand, those steps are extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. There are many things you can do to preserve your memories, prevent cognitive decline, and improve your brain health as you grow older. In addition to consistent physical exercise, a healthy diet, and quality sleep, here are some other ways to prevent brain aging… 3 Ways to Protect Your Brain from Premature Aging 1. Build Strong Connections Building a community of friends is extremely important. Good friends can have a positive effect on your health, while unhealthy friends can have the opposite effect. Studies have found that healthy friends can help lower your risk of cognitive decline,³ protect against memory loss by providing emotional and mental stimulation, and promote longevity. Work on developing friendships with new people. You can exchange ideas and gain new perspectives when surrounding yourself with positive and interesting individuals. Be sure to spend time with people who encourage and challenge you. 2. Learn Something New One of the best ways to expand your horizons is to continually engage in new learning. When you stop learning, your brain starts dying. Your brain is like a muscle – the more you use it, the stronger it gets. When you learn something, new neural connections are created, which improves your capacity to remember. Regardless of your age, mental exercise can have an overall positive effect on your brain. So set aside 15 minutes in your day to learn something new. 3. Get Nutritional Support You can improve your cognition and memory with healthy habits. One of the best ways to prevent brain aging is with high-quality vitamins, minerals, and nutrients. Developing a daily supplement routine is nutritional insurance for overall wellness. BrainMD is proud to offer several highly effective, ultra-pure supplements, formulated to naturally boost your cognition and memory. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is very well absorbed. Longvida® helps fight physical fatigue and maintain a healthy mood and cognitive functioning. It also supports working memory while under mental strain. Brain & Memory Power Boost contains a lineup of powerful nutrients clinically proven to help protect circulation in your brain, boost mental connectivity, sharpness, and sustained focus. Bright Minds Memory Multi is an advanced memory-directed supplement formula that you can drink! Just one glass daily is all it takes to fuel your brain with crucial vitamins and minerals to help you feel energized, focused, and mentally sharp all day long. Neuro-PS contains phosphatidylserine (PS), the most proven nutraceutical for improved recall of names, faces, numbers, and words. Omega-3 Power is an ultra-purified, highly concentrated fish oil supplement that can help boost your cognitive function, positive mood, heart, and whole-body health. [/wc_box] Implementing these tips can help slow brain aging and support your cognition and memory over the long-haul. Try them today! 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. Walløe, S., Pakkenberg, B., & Fabricius, K. (2014). Stereological estimation of total cell numbers in the human cerebral and cerebellar cortex. Frontiers in Human Neuroscience, 8, Article 508. https://doi.org/10.3389/fnhum.2014.00508 2. Day, J., Savani, S., Krempley, B. D., Nguyen, M., & Kitlinska, J. B. (2016). Influence of paternal preconception exposures on their offspring: Through epigenetics to phenotype. American Journal of Stem Cells, 5(1), 11–18. 3. Sharifian, N., Kraal, A. Z., Zaheed, A. B., Sol, K., & Zahodne, L. B. (2020). Longitudinal associations between contact frequency with friends and with family, activity engagement, and cognitive functioning. Journal of the International Neuropsychological Society, 26(8), 815–824. https://doi.org/10.1017/S1355617720000259
Learn more