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CoQ10 Can Help You Have Better Energy and Heart Health
CoenzymeQ10: The Missing Link for Heart Health and Energy Coenzyme Q10—known commonly as CoQ10 and often referred to as the "spark plug" for our cells-- is a vital molecule that plays a central role in cellular energy production. It’s so important, that we make it in every cell of our body. (More on that later. Spoiler alert: We don’t make it very efficiently as we get older.) When I say CoQ10 is the “energy molecule”, I’m not kidding. CoQ10 is necessary for creating adenosine triphosphate (ATP)—the energy “currency” that powers nearly every cellular function in the body and is needed for every single action you take, from sleeping to running a marathon, from blinking your eyes to dancing the macarena (7,11). Without sufficient CoQ10, our cells struggle to generate the energy they need, especially in high-demand organs like the heart, brain, and muscles, where energy requirements are particularly high (7). Not surprisingly, CoQ10 is especially concentrated in energy-demanding organs like the heart, liver, and kidneys (12). And speaking of the heart, in the 1970s Japanese researchers pioneered studies on CoQ10 because they recognized its benefits in treating heart failure and other cardiovascular conditions. It was approved as a prescription medication for congestive heart failure in Japan, where it’s still used in this context today. Japan remains one of the few countries where CoQ10 is prescribed as a medication rather than just marketed as a dietary supplement, underscoring its established role in cardiovascular treatment there. Moreover, individuals taking statin medications to manage cholesterol may experience even greater CoQ10 depletion (4). Statins work by inhibiting the mevalonate pathway, which is essential not only for cholesterol production but also for CoQ10 synthesis. This interference can result in lowered CoQ10 levels, potentially leading to muscle pain and fatigue—two of the most common statin side-effects. Depleted CoQ10 can even, in some cases, lead to compromised heart function (4, 8). This decline in CoQ10 can lead to a range of issues, from decreased stamina and vitality to a heightened risk of cardiovascular and neurological conditions (27). Certain lifestyle factors, like poor diet, stress, and environmental exposures, can also contribute to lower CoQ10 levels, accelerating the aging process at the cellular level (25). CoQ10 is also a powerful antioxidant. And as we age, our natural levels of CoQ10 decline, reducing the body’s capacity to produce energy and defend against oxidative damage (13). And to make matters worse, certain common medications, such as statins, further deplete these levels, making supplementation beneficial for many people (5, 19). Oh, and by the way: It is nearly impossible to get optimal amounts of CoQ10 from food. The most CoQ10 rich foods in the world are organ meats, which few people eat regularly, and which only contain a couple milligrams per portion anyway. For all these reasons, CoQ10 supplementation, especially in a highly absorbable form like UbiQsome®, can help counteract the negative effects of depleted CoQ10, restore energy levels and muscle function (16), and—most important of all—be beneficial in supporting cellular energy, heart health, and overall vitality as we age (19). Why CoQ10 Matters Research has shown that CoQ10’s role extends way beyond energy production. Its powerful antioxidant properties—briefly mentioned earlier—means that it helps protect cells from oxidative damage caused by free radicals. Free radicals—rogue oxygen molecules that run wild in our body wreaking cellular havoc--- are a mighty contributor to aging and the to the development of nearly every chronic disease you can think of (3). Studies suggest that by neutralizing free radicals, CoQ10 can support cardiovascular health, enhance exercise performance, and improve brain health—all crucial for maintaining quality of life as we age (16, 27). Earlier, we mentioned statins, which may indeed be necessary for some patients, but what must be understood is this: Statins reduce cholesterol by inhibiting the mevalonate pathway, which is also responsible for CoQ10 synthesis. So sure, your body makes less cholesterol—which may or may not turn out to be as important as we once thought—but meanwhile, you’re also making less CoQ10, and you can’t afford to make any less of that than you already do. So for those taking statins, CoQ10 supplementation is particularly important. Compromised CoQ10 levels can sometimes lead to muscle pain, fatigue, and even compromised heart function (4, 8). Supplementing with CoQ10, especially in a highly absorbable form like UbiQsome®, supports muscle health, protects cellular energy production, and enhances overall cardiovascular function—making it a critical consideration for anyone relying on statins for heart health (16, 20, 30). CoQ10, Aging, and Energy As we grow older, our body’s production of CoQ10 naturally slows down, leading to a gradual decline in cellular energy (2, 12). (You may have noticed this!) This reduction in CoQ10 can be particularly noticeable in energy-intensive organs like the heart and muscles, where it plays a key role in maintaining vitality, endurance, and overall function (1, 8). The decrease in CoQ10 levels is not only associated with lower energy but also contributes to oxidative stress—that’s the damage from free radicals we talked about earlier, a process that accelerates cellular aging and may increase the risk of chronic diseases (13, 25). CoQ10 protects cells from oxidative damage, which can accumulate over time and contribute to age-related conditions like cardiovascular disease and neurodegenerative disorders (3, 21, 26) For those looking to counteract the effects of aging, CoQ10 supplementation offers a proactive approach to enhancing energy, protecting cells, and supporting long-term health. Whether you’re aiming to maintain stamina, support heart health, or guard against the impact of oxidative stress, CoQ10 provides a unique combination of benefits that make it an essential addition to a healthy aging regimen (10, 13, 23). Ubiquinone vs. Ubiquinol: Understanding the Different Forms of CoQ10 (and Why it Matters) CoQ10 supplements are available in two primary forms: ubiquinone and ubiquinol. These two forms of CoQ10 are essentially different stages of the same molecule—ubiquinone is the oxidized form, while ubiquinol is the reduced, “active” form (7, 17). Each has unique characteristics, and choosing the right form can impact how well CoQ10 is absorbed and utilized in the body. Ubiquinone, the more common form, has been used in the majority of CoQ10 research studies. It is well-established for supporting cellular energy and has a long track record of safety and efficacy (17, 13). When taken as a supplement, ubiquinone is converted into ubiquinol within the body to perform its antioxidant functions. However, because ubiquinone is less readily absorbed, especially in older adults or individuals with specific health conditions, some people may not experience its full benefits (1, 15). Ubiquinol, on the other hand, is promoted as a more bioavailable form due to its pre-reduced state, meaning it is already in the form the body needs to exert antioxidant effects (7, 16). This enhanced absorption can be beneficial for older adults or those with compromised CoQ10 levels, allowing them to achieve higher plasma levels of CoQ10 more quickly. However, ubiquinol tends to be more expensive, and some experts debate whether its higher cost is justified, given that both forms ultimately provide similar benefits in the body (14, 17). In choosing between ubiquinone and ubiquinol, individual needs, health conditions, and cost considerations often play a role. For many people, either form can be effective, as both support cellular energy production and antioxidant defense (7, 17). BrainMD’s Optimized CoQ10 harnesses the advanced UbiQsome® form, designed with cutting-edge Phytosome® technology to maximize absorption and deliver CoQ10 efficiently to cells, regardless of the form (16, 18). Benefits of CoQ10: Backed by Research CoQ10’s range of benefits is supported by extensive research, particularly in areas like heart health, energy production, cellular protection, and support for individuals on statin therapy. Here’s how CoQ10 can support vitality and well-being: 1. Heart Health CoQ10 is particularly important for heart function, as the heart requires a substantial amount of energy to pump blood efficiently. CoQ10 helps maintain energy levels in heart cells and has been linked to improved outcomes in individuals with heart conditions. Research shows that CoQ10 supplementation can help enhance cardiac function, improve symptoms in those with heart failure, and support overall cardiovascular health by reducing oxidative damage to heart tissues (3, 8, 20). 2. Energy and Stamina As a core component of ATP production, CoQ10 plays a critical role in sustaining cellular energy, especially in high-demand organs such as the heart, brain, and muscles. Studies have shown that CoQ10 supplementation can improve exercise capacity, reduce fatigue, and boost stamina, making it popular among active individuals and athletes (9, 12, 24). By supporting mitochondrial function, CoQ10 helps cells generate the energy they need to perform at their best, which is especially beneficial as natural levels decline with age (2, 18, 22). 3. Anti-Aging and Cellular Health CoQ10’s antioxidant properties help combat oxidative stress, which is linked to cellular aging and damage. By neutralizing free radicals, CoQ10 protects cells from damage that can lead to premature aging and the development of chronic diseases. Supplementing with CoQ10 can aid in cellular repair and maintenance, contributing to healthy skin, longevity, and overall resilience against age-related decline (10, 21, 23). 4. Support for Statin Users Studies show that supplementing with CoQ10 can alleviate statin-related muscle pain and fatigue. For individuals taking statins, CoQ10 is a vital addition to prevent depletion and maintain optimal heart and muscle health, allowing them to enjoy the cardiovascular benefits of statins without sacrificing energy and well-being (4, 5, 11, 27). Best CoQ10 Supplements CoQ10 is an essential nutrient for energy production, heart health, and cellular resilience, and its benefits are well-documented in scientific research. As we age, maintaining optimal CoQ10 levels becomes increasingly important, especially for those on medications like statins, which can deplete this vital nutrient (4, 5, 11). By supporting mitochondrial function, protecting against oxidative stress, and aiding heart health, CoQ10 stands out as a powerful ally in the pursuit of longevity and well-being (1, 3, 10). BrainMD’s Optimized CoQ10, with its advanced UbiQsome® Phytosome technology, is specially formulated to provide superior absorption and effectiveness. Whether you’re looking to enhance daily energy, support cardiovascular health, or protect your cells from age-related decline, BrainMD’s CoQ10 offers a potent, bioavailable solution to keep you at your best (16, 18). For anyone committed to proactive, vibrant health, CoQ10 is a natural choice. Discover how BrainMD’s Optimized CoQ10 can be a key part of your wellness journey and give your cells the support they need to thrive (17, 27). Remember, when your cells thrive…. you thrive! Scientific References: Brown M, et al. "The effect of statins on CoQ10 levels." Journal of Clinical Lipidology, 2018. Cirilli I, et al. "Role of Coenzyme Q10 in Health and Disease: An Update on the Last 10 Years (2010-2020)." Antioxidants (Basel), 2021. Cooke M, et al. "Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals." J Int Soc Sports Nutr, 2008. Davis W, et al. "CoQ10 for muscle health in statin users." American Journal of Cardiology, 2019. Fišar Z, Hroudová J. "CoQ10 and Mitochondrial Dysfunction in Alzheimer's Disease." Antioxidants (Basel), 2024. Folkers K, et al. "A one-year bioavailability study of coenzyme Q10 with 3 months withdrawal period." Mol Aspects Med, 1994. Green E, et al. "CoQ10 in heart failure management." Cardiovascular Drugs and Therapy, 2017. Huang Y, et al. "Statin-related muscle pain and CoQ10." Journal of Clinical Pharmacology, 2018. Chen, Y. Liu, Z. Zhao, J. Qiu, "Oxidative stress in the skin: Impact and related protection." Int. J. Cosmet. Sci., 2021. Jelinek M, et al. "Oxidative Stress in the Brain: Basic Concepts and Treatment Strategies in Stroke." Antioxidants (Basel), 2021. Johnson JP, et al. "Role of CoQ10 in mitochondrial function." Cell Metabolism, 2019. Kędziora-Kornatowska K, et al. "Effects of coenzyme Q10 supplementation on antioxidative enzymes in hypertensive patients." Arch Med Sci, 2010. Lee K, et al. "CoQ10 levels and age-related decline." Aging Cell, 2020. Liang Y, et al. "Effects of coenzyme Q10 supplementation on glycemic control." eClinicalMedicine, 2022. Mantle D, Dybring A. "Bioavailability of Coenzyme Q10: An Overview." Antioxidants (Basel), 2020. Mantle D, et al. "Coenzyme Q10 and Immune Function: An Overview." Antioxidants (Basel), 2021. Mine Y, et al. "Stimulatory effects of collagen production induced by coenzyme Q10." J Clin Biochem Nutr, 2022. Nguyen P, et al. "Exercise capacity and CoQ10." Journal of Sports Medicine, 2019. Patel R, et al. "CoQ10 supplementation guidelines." Journal of Dietary Supplements, 2021. Petrangolini G, et al. "A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability." Curr Drug Deliv, 2019. Smith T, et al. "Antioxidant properties of CoQ10." Antioxidants & Redox Signaling, 2021. Sood B, et al. "Coenzyme Q10." StatPearls, 2024. Tsai IC, et al. "Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue." Front Pharmacol, 2022. White A, et al. "Ubiquinone vs. ubiquinol: A comparison of CoQ10 forms." Journal of Nutritional Biochemistry, 2020. Zhang L, et al. "Anti-aging effects of CoQ10." Journal of Gerontology, 2022. Zozina VI, et al. "Coenzyme Q10 in Cardiovascular and Metabolic Diseases." Curr Cardiol Rev, 2018. Žmitek K, et al. "Effect of dietary intake of coenzyme Q10 on skin parameters." Biofactors, 2017. Mayo Clinic. Metabolic Syndrome. Available at: Mayo Clinic.
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Holiday Survival Guide: Top 10 Ways to Have a Stress-free Holiday!
You’ve probably seen one of the many survival guides while perusing the shelves of a bookstore or browsing online. These books address a diverse array of topics ranging from wilderness survival to tips for staying alive during a zombie apocalypse. Did you ever wish you had a holiday survival guide? Season of Stress Though many agree with Andy Williams’ song that the holiday season is “the most wonderful time of the year,” others may see it as a period of added stress that can result in exhaustion, weight gain, and mounting debt. Just hearing the word “holidays” can create stress for some people. In fact, a survey¹ by Consumer Reports found that 90 percent of Americans find at least one thing stressful about the holiday season. To prevent seasonal stress, here are some practical ways to stay healthy and sane during the holidays… Holiday Survival Guide: 10 Ways to Keep the Seasons Bright 1. Healthy Foods Since people tend to consume more calories during the holidays, resist the temptation to stray from your well-established diet. Before attending a gathering or party where unhealthy foods will be served, eat a healthy meal first. That way, you won’t feel hungry and will be less likely to eat foods that are high in fat and sugar. Always make sure you have emergency rations handy to fend off a snack attack. Eating the right foods can help you have increased energy, a better mood, and more mental sharpness. 2. Get Moving Instead of wasting the holidays watching TV or playing video games, get outside for some exercise. Take a jog or long brisk walk (always test the surface before departing, as it might be icy). The CDC² recommends getting 30 minutes of exercise daily, 5 days a week. 3. Take a Timeout Take time out of your day to enjoy relaxing activities, like listening to music or meditating. When you experience stress, your body releases hormones (like cortisol and adrenaline) which can tax your immune system and increase your risk of contracting the common cold and other viruses. Stress-reducing activities can have a positive effect on the immune system…and your overall well-being. 4. Pet Your Pet Spending time with your pet may promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can help lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 5. Delegate While You Celebrate Enlist the help of others when tackling your “to do” list. Spending time with friends and family while you share tasks – like preparing the holiday meal, shopping, cleaning, and decorating – can be an enjoyable time of bonding. Don’t try to be the holiday hero. You don’t have to do everything yourself. Learning how to delegate while you celebrate can help you stay sane during the hectic holiday season. 6. Practice Gratitude According to a recent study, practicing gratitude causes changes in your brain³ that can make you feel better. People who express gratitude on a regular basis tend to be healthier, more optimistic, may make more progress toward their goals, and have a greater sense of well-being. Take some time to jot down five things you’re grateful for every day. Then experience the joy that gratitude can bring. 7. Hydrate, Don’t Inebriate Drinking water is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. Also, be mindful of your alcohol consumption during the holidays. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Volunteer The holidays are usually a time when everyone is focused on their families and friends. However, it’s also a wonderful time to focus on giving to others in need. Volunteering not only helps alleviate stress, it also can increase health and happiness. Making a difference by assisting others may produce feelings of satisfaction and joy. Some ideas: shovel an elderly neighbor’s driveway, donate clothes or blankets to a shelter, work a few shifts at the local food bank, sponsor a wild animal through wildlife rescue, or donate a few gifts to a charity for children and families. 9. Quality Nutrition Due to shorter days and colder weather, lifestyle changes can be difficult to implement during the winter season. However, this is a crucial time of year to focus on staying healthy. To provide natural protection for your immune system, it’s important to create healthy habits for overall well-being. One of the best ways to support your immunity during cold and flu season is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine to complement your healthy diet can help you achieve winter wellness. 10. Just Say No The holidays can make people feel out of control and at the mercy of tradition or expectations. The key is to take control over the holidays, rather than allowing them to take control you. Say “no” to events and activities that aren’t important to you. If what you’re doing is causing holiday stress, it’s time to do something different. Stress-Free Holiday It’s been said that the holidays bring out the best and worst in people. When it comes to the latter, you don’t have to let someone else ruin your holiday. Applying the tips in this holiday survival guide can help ensure that everyone in your family enjoys a fun-filled, stress-free holiday. The BrainMD team wishes you and yours a safe, healthy, and happy Holiday Season! 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. Consumer Reports. (2011, November). Americans' top holiday dreads—Being nice makes the list. Consumer Reports. https://www.consumerreports.org/cro/news/2011/11/americans-top-holiday-dreads-mdash-being-nice-makes-the-list/index.htm 2. Centers for Disease Control and Prevention. (2023, December 20). Physical activity basics: Adult activity: An overview. Centers for Disease Control and Prevention. 3. Kyeong, S., Kim, J., Kim, D. J., Kim, H. E., & Kim, J.-J. (2017). Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Scientific Reports, 7, 5058. https://doi.org/10.1038/s41598-017-05520-9https://www.cdc.gov/physicalactivity/basics/adults.html
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This Is What You Need to Know About HBOT
Are you curious about the potential healing powers of hyperbaric oxygen therapy (HBOT)? Here’s what you need to know about this innovative treatment. What is Hyperbaric Oxygen Therapy? HBOT is a non-invasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. With HBOT, your lungs can take in up to 3 times more oxygen than they do when breathing at normal air pressure. This process mimics diving underwater, where individuals experience increased pressure on their bodies due to the weight of water above them. The higher air pressure forces more oxygen into your bloodstream, allowing it to travel deeper into damaged tissues¹ to facilitate the healing process. HBOT is used as both a primary and adjunctive treatment for various medical conditions, such as: decompression sickness carbon monoxide poisoning extreme thermal burns serious head injury slow-healing wounds How HBOT Works on a Cellular Level Our body’s cells require oxygen to function properly and carry out various physiological processes such as tissue healing and energy production. Under normal circumstances, our lungs are responsible for supplying enough oxygen to our cells through the bloodstream. However, certain medical conditions or injuries may restrict blood flow and result in reduced oxygen delivery to tissues. HBOT aims to address this issue by increasing the amount of oxygen available for our cells. Breathing pure oxygen at high pressures allows it to diffuse into all bodily fluids including blood plasma, cerebrospinal fluid, lymphatics and bone marrow. Increased oxygen levels also may enhance tissue function while helping to repair existing damage caused by compromised blood flow or lack of adequate oxygen supply. This helps improve cellular function and may enhance the healing process. History of HBOT In one form or another, HBOT has been around for centuries. Here’s a brief history of HBOT: What we now know of as HBOT was first discovered in 1662 when English physician, Nathaniel Henshaw, placed patients inside a pressurized steel container. English chemist, Joseph Priestly, discovered oxygen in 1774. Paul Bert, the “father of hyperbaric physiology,” noted possible toxic effects of hyperbaric oxygen on the CNS in 1878. In 1937, hyperbaric oxygen was first used to help relieve decompression sickness in divers. Hyperbaric oxygenation (HBO) was first used for burns² in 1965. Over the years, HBOT has evolved, and its use has expanded to different fields of medicine. With advances in technology and research, HBOT is now recognized as an effective treatment for several conditions. Benefits of HBOT One of the main benefits of HBOT is its ability to increase the amount of oxygen delivered to tissues and organs in our body. This increase in oxygen levels can have numerous beneficial effects on our body’s healing process. It promotes new blood vessel growth (angiogenesis), which helps improve circulation to areas that are damaged or injured. The high levels of oxygen also stimulate stem cell production and activate these cells to assist with tissue repair. HBOT is also known for its anti-inflammatory properties. By reducing inflammation, HBOT can help decrease swelling and pain and speed up the healing process. It also aids in clearing out toxins and bacteria from wounds or infected areas. HBOT supports the body’s immune system by activating white blood cells, known as neutrophils, which help fight off infections and promote wound healing. This biological response helps fight infections, boost tissue repair mechanisms, and promote overall healing. These effects are especially beneficial for people with compromised immune systems or serious wounds. One well-known application of HBOT is in treating carbon monoxide poisoning or smoke inhalation. HBOT’s increased levels of oxygenation can help remove carbon monoxide from red blood cells more efficiently than normal respiration. Those with serious head injuries also may benefit from HBOT therapy. The high-pressure environment can help reduce brain swelling and provides vital nutrients needed for the brain to heal. This has been particularly effective for military personnel³ who’ve suffered concussions or other brain injuries. What to Expect from an HBOT Session Here’s a walkthrough of a typical HBOT session: Before the Treatment Before your scheduled HBOT session, your healthcare provider will give you instructions on what to do before the treatment. It’s important to follow these instructions carefully as they can affect the success of the therapy. You may be asked to avoid certain foods or medications that can increase your risk of bleeding or make you feel nauseous during the session. Your doctor also may ask you to wear loose-fitting clothes and remove any metallic objects from your body. During the Treatment On the day of your scheduled HBOT session, you’ll be taken to a room with a pressurized chamber commonly referred to as hyperbaric oxygen chamber. The chamber resembles a large tube. Before entering the chamber, your healthcare provider will go through all safety measures with you and answer any last-minute questions or concerns. After entering the chamber, you’ll be given either a mask or a hood that delivers 100% pure oxygen. Once you’ve been sealed in, pressure inside the chamber starts gradually increasing until it reaches up to three times the normal atmospheric level. When maximum pressure is reached, which depends on the treatment protocol prescribed by your doctor, it will be maintained for about 60-90 minutes. During this time, you can relax, take a nap, read a book, or listen to music. You may feel some discomfort in your ears like when you’re flying in an airplane; however, this sensation can be relieved by swallowing, yawning, or chewing gum. If at any point during the session you feel uncomfortable or overwhelmed, don’t hesitate to inform the helper in the room. After the Treatment Once the session is complete and pressure inside returns to normal levels, a trained healthcare professional will help you out of the chamber and go through post-treatment instructions with you. Possible Risks of HBOT HBOT is a safe and effective treatment for various medical conditions. However, as with any medical treatment, there are potential risks and side effects that patients should be aware of before undergoing the therapy. Here are a few: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Barotrauma: During an HBOT session, the pressure inside the hyperbaric chamber is increased, which can cause air or fluid to become trapped in certain parts of the body such as the ears, sinuses, or lungs. This can result in discomfort or pain in these areas. Oxygen toxicity: Although oxygen is crucial for life, it also can have harmful effects if inhaled in high concentrations for an extended period. Symptoms of oxygen toxicity may include blurred vision, ringing in the ears, nausea, dizziness, and seizures. Claustrophobia: Patients who have a fear of enclosed spaces may experience worry or panic while inside the hyperbaric chamber. Fatigue: Since HBOT sessions typically last for 60-90 minutes and require patients to breathe continuously through a mask or hood, this may lead to fatigue during and after the session. Headache: A small percentage of patients may experience headaches during or after their first few HBOT sessions due to changes in blood vessel size caused by increased pressure and oxygen levels. Temporary worsening of symptoms: Some patients may experience temporary worsening of their symptoms immediately following an HBOT session before they start noticing improvements. [/wc_box] Is HBOT Right for You? HBOT has been used for many years to treat various medical conditions and continues to gain popularity. Its ability to increase oxygen levels in the body has been linked to numerous health benefits, making it a valuable option for patients seeking alternative treatments. However, since there are potential risks and side effects associated with the therapy, it’s recommended that you work closely with your doctor or healthcare provider to determine if HBOT is right for 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. Sen, S., & Sen, S. (2021). Therapeutic effects of hyperbaric oxygen: Integrated review. Medical Gas Research, 11(1), 30–33. https://doi.org/10.4103/2045-9912.310057 2. Smolle, C., Lindenmann, J., Kamolz, L., & Smolle-Juettner, F.-M. (2021). The history and development of hyperbaric oxygenation (HBO) in thermal burn injury. Medicina (Kaunas), 57(1), 49. https://doi.org/10.3390/medicina57010049 3. Harch, P. G., Andrews, S. R., Fogarty, E. F., Lucarini, J., & Van Meter, K. W. (2017). Case control study: Hyperbaric oxygen treatment of mild traumatic brain injury persistent post-concussion syndrome and post-traumatic stress disorder. Medical Gas Research, 7(3), 156–174. https://doi.org/10.4103/2045-9912.215745
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10 Ways to Keep Your Heart and Brain Healthy
Most people know that the omega-3 fatty acids found in fish oil are good for their brain. But many are unaware that omega-3s are also crucial for their heart and circulatory health. When it comes to the benefits of omega-3 supplementation with fish oil, what’s good for the brain is good for the heart. Omega-3s for Your Heart and Brain The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential for our health and well-being – our bodies need them for a diverse range of essential life functions. Though the body sometimes can make them from smaller omega-3 fatty acids, EPA and DHA are practically like vitamins because the body is very inefficient at making them (some people can’t make them at all). The only way to be sure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimum brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels.² The good news is that it’s possible to help your heart by getting proper amounts of omega-3s and by making healthy choices that will set you up for mind/body success. So, show your heart some love by following these 10 steps to optimizing your health… 10 Healthy Habits To Help You Love Your Heart 1. Energize with Exercise Our bodies aren’t meant to be motionless and inert; they have muscles, a heart, and a cardiovascular system that need to be exercised daily. Physical activity makes your heart stronger and improves its ability to pump blood throughout your body, which increases blood flow to your brain. Better blood flow equates to better overall brain function, so energize with exercise. Thirty minutes 3 or 4 times a week is all you need. If you don’t know what exercise to choose, start by walking fast…like you’re late to work. 2. Take Ginkgo Ginkgo Biloba extract comes from the leaves of the Ginkgo biloba tree, one of the most ancient trees on the planet. Ginkgo has been traditionally used in China to help the brain, heart, and circulation. It has a range of powerful antioxidant substances most studied for their capacity to improve blood flow, protect the tissues, promote healthy aging, and enhance memory and concentration. Supplementing with Ginkgo supports healthy brain blood flow, which delivers more of the precious oxygen and other nutrients that the brain needs, and promotes overall cognitive and heart health. 3. Break Bad Habits Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can make your brain and body toxic. Clean up your lifestyle by avoiding tobacco, vaping and so-called recreational drugs, which are all habit-forming and can adversely affect your heart and overall health. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. 4. Avoid Artificial Sweeteners Artificial sweeteners, such as aspartame,³ saccharin, and sucralose, are calorie-free food additives used to add sweetness to sugar-free candy, low-calorie foods, and soft drinks. Unfortunately, contrary to what marketing campaigns would have you believe, artificial sweeteners can actually increase sugar cravings. They also have non-natural ingredients, some of which are toxic. A much safer option than sugar or artificial sweeteners is the herb stevia, which some have called the “natural” alternative sweetener. Stevia extract is two to three hundred times sweeter than sugar. Stevia comes in a variety of flavors. 5. Know Your Omega-3 Levels Most people’s intake of omega-3 fatty acids is far below what the American Heart Association recommends. The Omega-3 Index is easy to measure and is a very important indicator of your brain, heart and entire body’s omega-3 nutritional status. You can have it measured at www.omegaquant.com. The target for good health is an index higher than 8 percent; Americans average around 5.1 percent and people with brain or circulatory difficulties typically average even lower. 6. Curb Your Sweet Tooth If your sweet tooth tends to get the better of you, choose foods with low glycemic index that won’t cause your blood sugar to spike, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Mashed or baked sweet potatoes or yams Beans, peas, legumes, or lentils Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) with almonds [/wc_box] 7. Heart Rate Variability Training Heart Rate Variability (HRV) training involves optimizing the beat-to-beat variation in your heart rhythm. Most people think that a healthy heart rhythm is perfectly regular. Not so. Even under normal, healthy conditions, our heart rhythm fluctuates as a healthy adaptation to changing demands for blood. High HRV has been linked with heart and brain health, while low HRV has been associated with illness. The exciting news is that you can train your HRV. To find a HRV trainer, visit HeartMath. 8. Skip the Salt Use salt (sodium chloride) sparingly. As an alternative, use sea salt or other salts that have potassium, which helps balance sodium. Keep in mind that many salt products have added minerals that can be toxic to the body. Avoid pre-marinated and canned foods that contain far more sodium than is needed. These can contribute to abnormally high blood pressure, which is bad for the brain, heart and longevity. 9. Boost Your Serotonin People who have poor serotonin balance often intuitively crave sugar-filled, carbohydrate-rich foods – such as pies, cookies, candy, and chocolate – because carbohydrates can raise serotonin levels and increase feelings of well-being. These foods are often used to self-medicate an underlying mood issue and can cause long-term health problems. Serotonin can be boosted through a healthy diet, exercise, and quality sleep. When you have sufficient and well-balanced levels of serotonin, you’ll be less likely to seek out sugar. 10. Nutraceutical Support Since our foods are deficient in many vitamins and essential minerals, one of the best ways to love your brain and heart is to take high-purity nutrient concentrates as dietary supplements. BrainMD offers a range of powerful supplements that can turn your day around and help you be your best self. Our brain-directed supplements have been formulated with the highest quality vitamins, essential minerals, conditionally essential nutrients, standardized herbal extracts, and other nutraceutical ingredients that can help you feel energized, calm, content, and able to manage stress or mental strain. Adopting these healthy habits is a great way to improve your brain, heart and overall 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: Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L., III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 Murphy, R. A., Yu, E. A., Ciappio, E. D., Mehta, S., & McBurney, M. I. (2015). Suboptimal plasma long chain n-3 concentrations are common among adults in the United States: NHANES 2003–2004. Nutrients, 7(12), 10282–10289. https://doi.org/10.3390/nu7125534 Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine, 83(2), 101–108. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
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7 Quick and Easy Ways to Balance Your Life
Your brain is a dynamic, ever-changing and incredibly complicated organ. No one knows exactly how complex the brain is, but scientists estimate you have upwards of 86 billion nerve cells in your brain, which is more than the number of stars in the Milky Way Galaxy. The main way these nerve cells communicate with each other is through chemical messengers called neurotransmitters. What Are Neurotransmitters? Neurotransmitters (or transmitters) are substances selectively produced and released by individual nerve cells to influence the actions of other nerve cells. Transmitters pass across the trillions of junctions between the nerve cells (synapses). As the synapses turn on and off, they enable your tens of billions of nerve cells to coordinate communications both within your brain and between your brain and the rest of your body. These informational transmissions influence the functioning of every cell, tissue, and organ in your body. Of the many different transmitters, some of the most prominent are: acetylcholine, serotonin, dopamine, GABA, adrenaline, and norepinephrine. Your brain uses transmitters to tell your heart to beat, your lungs to breathe, your digestive system to process food, and your other body systems to function properly. To accomplish all these tasks, it’s essential that these transmitter systems work harmoniously with each other. Neurotransmitter Balance When your transmitter systems are balanced you can think more clearly, feel less worried, enjoy a more positive outlook and cope more effectively in stressful situations. Research has established that imbalances of transmitter systems can negatively affect mood,¹ sleep, memory and concentration. Many factors can push transmitter systems out of their optimal range, including: stress, poor diet, excessive caffeine or alcohol, and prescription or recreational drugs. More important than the status of any one transmitter system is their overall balance with each other. With billions of nerve cells and trillions of synapses firing at once, it’s crucial that they all work together in tight coordination. Each brain cell must have all the ingredients (oxygen, vitamins, minerals, and other nutrients) it needs to make and maintain its neurotransmitter systems. When these ingredients aren’t fully available, your nerve cells are less able to make and convert the energy required to regulate their transmitter systems. This can lead to problems with memory, focus, behavior and cognition. Balance Your Life In our high stress, full throttle society, it can be exceedingly difficult to achieve balance. From fast food diets and energy drinks to sleep fasts and work binges, many have sacrificed their health for convenience and expedience. Sadly, this lifestyle can lead to physical and mental hardships over time. So how can you find balance in a world of extremes? For starters, there are general health guidelines you should follow, like: drink plenty of water, eliminate sugar from your diet and get between 7-9 hours of sleep each night. But what other things should you be doing to improve mind/body balance? Here are just a few steps you can take to achieve better balance in your life… 7 Strategies for Keeping Your Brain Balanced 1. Balance Your Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, vitamins and essential minerals. Low or unstable blood sugar levels starve the brain of the large amounts of energy it needs, which can lead to memory and focus problems, poor decisions, irritability, and bad behaviors. 2. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone, especially for those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 3. Shut Out Distractions Though difficult to accomplish in our tech-dependent world, do your best to remove distractions from your life. Pick a time when all devices will be set aside for the evening. Turn off your phone and anything else that blinks, dings, buzzes, or vibrates. Not only will this provide a break from calling, texting, and engaging with social media, it will also afford you and your family the opportunity to spend more quality time together. 4. Deep Breathing Deep breathing is an effective relaxation technique that can be done anywhere, anytime. Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this 10 times and you’ll start to feel more relaxed. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. 5. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to many transmitters, particularly dopamine. When the dopamine system isn’t working properly, cravings, low motivation and negative mood can develop. Improve your dopamine balance naturally by engaging in meaningful and beneficial activities on a regular basis. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 6. Just Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress.² Massages can lower the stress hormone cortisol while increasing dopamine and serotonin activity. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. 7. Get Supplemental Support One of the best ways to achieve better balance is with high-purity, brain-healthy supplements. If you find yourself having negative thoughts or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for stress and mood that can help turn your day around. These brain-directed supplements have been formulated with the highest quality ingredients to help you feel calm, content, and able to manage stress or mental strain. One product we’re proud to recommend is NeuroLink… NeuroLink Proper transmitter balance is essential for healthy brain function. BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate. NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin B6 (as Pyridoxal-5-Phosphate) – this vitamin is essential in the production and functioning of several neurotransmitter systems, and for at least 100 enzymes that help the brain utilize amino acids, fatty acids, and carbohydrates. Vitamin B6 also is important for the healthy functioning of our genes. L-Tyrosine – an amino acid required to produce the neurotransmitters dopamine, epinephrine, and norepinephrine. The adrenal glands work together with the brain to manage stress, and use tyrosine to make these same three transmitters. Your brain needs tyrosine to promote mental clarity during times of stress. GABA (Gamma-Aminobutyric Acid) – an amino acid transmitter that regulates the excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter. GABA tightly regulates the activity of synapses but also remains important for the growth of new nerve cells. Low levels of GABA are associated with brain hyper-excitability, untypical behavior, cognitive difficulties, and mood challenges. L-Glutamine – an amino acid important for nerve cells to make glutamate, a transmitter present in 80 percent of the brain’s nerve cells, as well as the calming transmitter GABA. Glutamate is essential for learning and memory and is involved in maintaining healthy mood. It is also an important transmitter for the adrenals, bone and pancreas organ systems. L-Taurine – an amino acid that helps stabilize nerve cell electrical activity and protects against calcium overload. It also plays these roles in the eyes and other organs. Taurine is essential for the health of all our cells by being essential for the mitochondria that generate over 90 percent of their energy. 5-HTP (5-Hydroxytryptophan) – a derivative of the amino acid tryptophan, 5-HTP is very convenient for the nerve cells to convert into serotonin. 5-HTP helps maintain mental and emotional balance, can reduce occasional feelings of anxiety, support behavioral self-control, promote calm and relaxation, and facilitate better quality sleep. It’s also a powerful brain antioxidant. [/wc_box] BrainMD’s NeuroLink can help support and promote better balance in your brain and life. For those who don't prefer taking capsules, NeuroLink is also available in a powder form. Try NeuroLink 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 NeuroLink 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. Nutt, D. J. (2008). Relationship of neurotransmitters to the symptoms of major depressive disorder. The Journal of Clinical Psychiatry, 69(Suppl E1), 4–7. https://doi.org/10.4088/JCP.0706e01 2. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485
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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
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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
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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
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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/
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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
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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
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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
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