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Quercetin Benefits Explained: A Comprehensive Guide to This Antioxidant
Time and again, science seems to find evidence to support one of the great truths of all time: Grandmas know what they’re talking about! In this case, we’re talking specifically about the advice that grandmothers everywhere-- in virtually every culture ever known and in virtually every language—have passed on to us: Eat your fruits and vegetables. Ever wonder why grandmothers—along with just about all the dietitians on the planet-- say this? Well, the main reason is that edible plants contain a myriad of plant chemicals known collectively as polyphenols. Your grandmother probably never heard of polyphenols, but they intuitively knew that something in those fruits and vegetables were good for their kids. And they were right. So What’s the Big Deal with Polyphenols? There are thousands of these polyphenols in plants, but quercetin stands out as one of the most versatile and powerful. A member of the flavonoid group (itself a sub-group of polyphenols), quercetin is a superstar in this large family of plant-based compounds celebrated for their health benefits. Flavonoids like quercetin help plants resist infections and stress, and guess what? They do the same for us, building resilience for our bodies. (2,3) Next, we’ll explore why quercetin is such a valuable antioxidant, how it can support your health, and what makes BrainMD's Quercetin+ with Quercefit® Phytosome™ different. What Makes Quercetin Important? Quercetin has earned a reputation as a “natural antihistamine”. Why? Because studies have shown that it can inhibit histamine release, the chemical that triggers allergic reactions.(1) This is why quercetin has been widely recommended by nutritionists and doctors for allergies, inflammation, and immune support.(4) (Speaking personally, quercetin was one of the top ten supplements I recommended to clients during the pandemic.) Quercetin also has antimicrobial properties, helping the body combat pathogens and infections.(15) What’s So Special About Quercetin+? One of the biggest challenges with quercetin is its low bioavailability. Like many other terrific compounds found in plants—such as turmeric—regular old quercetin can be really difficult for the body to absorb effectively. But BrainMD's Quercetin+ is formulated with Quercefit® Phytosome™, a patented form of quercetin that’s bound to sunflower phospholipids, making it 20 times more absorbable than regular quercetin. This bioavailability delivers quicker and more potent support, providing benefits for the immune system, cardiovascular health, and respiratory function. 5 Quercetin Benefits: Backed by Real Science 1. Immune Support Quercetin has gained attention for its role in supporting immune health. Studies show that quercetin can help the immune system by reducing inflammation, supporting cellular health, and even acting as a natural antiviral . In a study withe workers, Quercetin Phytosome reduced the risk of developing symptomatic infections by enhancing immune resilience. (2,3,15) 2. Cardiovascular Benefits Quercetin offers significant benefits for heart health, supporting healthy blood pressure levels, blood vessel function, and overall cardiovascular resilience. Research indicates that quercetin can reduce the risk of myocardial infarction (heart attack) and lower blood pressure. (2) Quercetin inhibits vascular muscle contraction and promotes something called autophagy (Autophagy, one of the benefits of fasting, is the ultimate in detoxification--—think of it as a cellular version of “taking out the trash”.) Additionally, Quercetin+ helps combat atherosclerosis, reducing inflammatory factors that contribute to plaque buildup and arterial damage. (5,6) 3. Respiratory Wellness Our lungs are constantly exposed to environmental stressors such as pollution and allergens. Quercetin can help improve lung function by reducing inflammatory responses. In an animal study, quercetin supplementation significantly reduced oxidative damage and improved pulmonary health markers, even in conditions like emphysema induced by cigarette smoke exposure. (4) Quercetin Phytosome, in particular, has been shown to reduce oxidative stress and improve lung function metrics. (8) 4. Skin Health and Anti-Aging Quercetin’s antioxidant power extends to skin health, where it helps protect against oxidative stress and UV damage. Studies suggest that mitigating oxidative damage may potentially reduce the risk of melanoma. For individuals with atopic dermatitis (AD), quercetin can help reduce inflammation in skin cells and protect them from oxidative stress, supporting skin repair and resilience.(18) 5. Exercise Performance and Recovery For athletes and active individuals, quercetin fits in enhancing performance and reducing recovery time. In a study with triathletes, supplementation with Quercefit® led to a 11.3% reduction in triathlon completion time, reduced muscle pain, and faster recovery. This improvement was accompanied by a reduction in oxidative stress, helping athletes perform better faster.(19) Foods With Quercetin The amount of quercetin in food sources is relatively small compared to the doses typically found in supplements. Here’s a rough estimate of quercetin content in some common foods: Apples (with skin): About 4 mg per 100 grams (a medium apple might give you around 10 mg). Onions (especially red onions): Roughly 20-50 mg per 100 grams. Berries (like blueberries): Around 3-5 mg per 100 grams. Leafy greens (like kale): Generally low, approximately 2 mg per 100 grams. Broccoli: Approximately 3 mg per 100 grams. Tea (green and black): About 2-4 mg per 100 ml. In comparison, quercetin supplements typically provide doses from 250 mg to 1,000 mg per capsule or serving, which is far beyond what we’d typically get from diet alone. This difference is one of the main reasons why quercetin supplements are popular for those seeking its therapeutic benefits. Why Take Quercetin Supplements? As you can see from the above food listings, the average diet doesn’t even come close to providing enough quercetin to deliver its effects. That’s why nutritionists and functional medicine doctors frequently recommend supplementation with quercetin (especially during challenging times when you need your immune system firing on all cylinders). Supplementation with Quercetin+ assures you of a consistent source of anti-inflammatory, immune, and cardiovascular support.(2,3,16) With Quercetin+ you can benefit from a potent, highly bioavailable form of quercetin that provides: Allergy relief – As a natural antihistamine, quercetin may help alleviate seasonal allergies.(1) Anti-inflammatory effects – Quercetin inhibits enzymes that promote inflammation, which could benefit joint health.(11,12) Cardiovascular protection – Some studies show that quercetin can support heart health by reducing blood pressure and promoting vascular health. (5,6) Quercetin+ vs. The Rest of the Pack BrainMD’s Quercetin+ sets itself apart from ordinary quercetin supplement in three ways: Quercefit® Phytosome™ technology, offering 20x availability than regular quercetin. High-quality, research-backed ingredients tested for efficacy. Comprehensive health benefits, including immune support,(2,3) cardiovascular protection (5,6), and respiratory wellness.(4,7,8) Suggested Use Adults should take one capsule daily or as directed by a healthcare professional. For best results, Quercetin+ should be taken consistently for several weeks to months. Summing Up Quercetin’s versatility and potency make it a valuable antioxidant for anyone seeking to boost their health. Whether you’re aiming to reduce inflammation, support immunity, or enhance cardiovascular function, Quercetin+ offers an effective, scientifically-backed solution. Thanks to BrainMD’s advanced formulation with Quercefit® Phytosome™, you can now experience the benefits of quercetin with enhanced absorption and effectiveness. References Brown J, et al. "The antihistamine effects of quercetin on seasonal allergies." Journal of Allergy Research, 2019. Rondanelli M, et al. "Quercetin Phytosome and immune resilience." Life (Basel), 2022. Wang R, et al. "Quercetin’s impact on immune function." Journal of Immunology, 2020. Smith T, et al. "Quercetin supplementation and respiratory infection incidence." Nutrition Research, 2021. Zhang W, et al. "Research progress of quercetin in cardiovascular disease." Front Cardiovasc Med, 2023. Patel V, et al. "The cardiovascular benefits of quercetin." American Journal of Cardiology, 2018. Cesarone MR, et al. "Supplementary prevention and management of asthma with quercetin phytosome." Minerva Med, 2019. Araújo NPDS, et al. "Quercetin and lung health." Antioxidants (Basel), 2022. Harris Z, et al. "Quercetin as an anti-melanoma agent." Front Nutr, 2016. Lee S, et al. "Quercetin as a natural antihistamine." Phytotherapy Research, 2021. Johnson D, et al. "Anti-inflammatory properties of quercetin." Inflammation Journal, 2020. Riva A, et al. "Quercetin phytosome in triathlon athletes." Minerva Med, 2018. Davis M, et al. "Exploring quercetin’s presence in cooked meats." Journal of Food Chemistry, 2018. Williams P, et al. "Quercetin dosage and safety." Journal of Dietary Supplements, 2019. Simões L, et al. "Evaluation of antimicrobial potential of quercetin and its derivative." BMC Complementary Medicine and Therapies, 2020. Azeem M, et al. "An insight into anticancer, antioxidant, antimicrobial, antidiabetic and anti-inflammatory effects of quercetin: A review." Polymer Bulletin, 2023. Xu D, et al. "Antioxidant activities of quercetin and its complexes for medicinal application." Molecules, 2019. Hashemzaei M, et al. "Anticancer and apoptosis-inducing effects of quercetin in vitro and in vivo." Oncology Reports, 2017. Pérez-Vizcaíno F, et al. "Endothelial effects of quercetin and other flavonoids." European Journal of Pharmacology, 2011.
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This Is How You Can Benefit from Taking BrainMD’s New Quercetin+!
One supplement ingredient that’s gained significant attention in recent years is quercetin. With its multiple positive actions in the human body, it’s easy to see why. Let’s take a closer look at what quercetin is and how taking it can aid your health and well-being. What Is Quercetin? Quercetin is a powerful flavanol that helps maintain oxidative balance within the body. Oxidative stress contributes to a multitude of issues and can negatively impact the lungs, heart, and skin. As we age, reactive oxygen species (ROS) tend to build up, leading to lifestyle-triggered health problems involving the heart and other organs – quercetin may help combat these issues. Since the body can’t effectively synthesize quercetin, it must be obtained from the diet or supplements. Quercetin is found in apples, asparagus, and berries, and is thought to be best absorbed when consumed from onions. Unfortunately, when derived from food, quercetin absorption may be reduced due to limited bioavailability. Formulated with a branded ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new quercetin supplement… Quercetin+ Supercharge your body’s defense systems with Quercetin+. Quercefit®, the branded ingredient in Quercetin+, is the most effective, clinically studied Quercetin Phytosome™, and is considerably more bioavailable than standard quercetin supplements.* Taking Quercetin+ can help: Support circulatory and cardiovascular health* Neutralize free radicals*¹ Strengthen immune function* Boost cellular energy and physical performance* Reduce Lessen inflammation* Aid in better sleep quality* Enhance respiratory health and breathing* Promote healthy aging and vitality* Quercetin+ Ingredient Quercefit® Quercetin Phytosome™ 250 mg Quercefit® Quercetin Phytosome™ – a potent antioxidant flavonoid that supports healthy histamine, inflammatory, and immune responses – also may contribute to healthy aging as well as support heart, lung, and skin health.* In contrast to unbound quercetin, which is often poorly absorbed, this extract of the sophora japonica flower is bound with sunflower-sourced phospholipids, which allows it to pass through the gut lining and enter the blood stream.* This can provide up to 20-times greater bioavailability than standard quercetin products.* Who Can Benefit from Quercetin+? Those looking to improve supportpromote heart health: Quercetin+ can aid in supporting blood vessel health and reducing inflammation; both are crucial in promoting long-term heart health.*² People who want to support their a stronger immune system: Those looking to enhance their immune function can benefit from the immune-modulating properties in Quercetin+.* Individuals seeking to improve betterhelp their lung function: Quercetin+ may help improve with overall lung function by reducing inflammatory responses in the respiratory system.* In a clinical study that assessed respiratory health, Quercefit® reduced daytime symptoms by up to 51% and nighttime symptoms by 70% in individuals with respiratory sensitivities in just 30 days.*³ People looking for better physical performance: Quercetin+ can help enhance physical performance and recovery by supporting cellular energy.* Those seeking robust antioxidant support for healthy aging: As we age, harmful ROS accumulate, contributing to cardiovascular and respiratory issues.* Quercetin helps neutralize ROS by protecting cells, which promotes vitality.* As a potent antioxidant, Quercefit® helps protect the body from oxidative stress, a key contributor to the aging process.* Quercetin+ FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Quercetin+? Adults take 1 capsule daily or as directed by your qualified healthcare professional.* For best results, continue daily use for at least 3 months.* What makes this product different from the competition? The problem with regular quercetin is that it isn’t easily absorbed by your body.* Quercefit® addresses this problem by binding quercetin to sunflower phospholipids.* This makes it much easier for your body to absorb and use quercetin.* How long will it take to see results? Results can vary based on individual health needs. Many people may start noticing benefits like reduced inflammation and better improved respiratory health within 2-4 weeks, with continued improvements in cardiovascular and immune support over 3-6 months.* Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming.* Is this product safe to take during pregnancy? While Quercetin is generally considered safe for most people, its use during pregnancy or when breastfeeding hasn’t been extensively studied. It’s important to consult with a healthcare provider before taking Quercetin+, or any supplement, during pregnancy or when breastfeeding. Does Quercetin+ contain any allergens? No. Quercetin+ is a natural supplement and is free from added corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan, gluten-free, and doesn’t contain artificial colors or flavors. Can I take Quercetin+ if I’m on blood thinners or other medications? If you’re taking blood thinners like Warfarin, consult your healthcare provider before using Quercetin+.* Quercetin may enhance the effects of blood thinners, which could increase the risk of bruising and bleeding.* Always discuss any new supplement with your doctor, especially if you’re on a medication.* Which other supplements would make this supplement work even better? Quercetin+ pairs well with other foundational supplements, like NeuroVite Plus and Omega-3 Power, for enhanced immune and cardiovascular support.* [/wc_box] "Quercetin+ is a game-changer for immune support and overall health. With its advanced absorption and antioxidant power, it not only helps reduce inflammation but also supports a healthy heart, lungs, and brain.” - Daniel G. Amen, MD Renew from Within with Quercetin Quercetin+ was formulated to help support heart health and boost immunity.* It also helps promote healthy aging by protecting cells from oxidative damage.* Whether you’re feeling run down, dealing with inflammation, or just looking to support your heart, lungs, and brain, Quercetin+ is designed to help you feel stronger, clearer, and more resilient.* Try Quercetin+ 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 Quercetin+ 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. Yang D, Wang T, Long M, Li P. Quercetin: Its Main Pharmacological Activity and Potential Application in Clinical Medicine. Oxid Med Cell Longev. 2020 Dec 30;2020:8825387. doi: 10.1155/2020/8825387. PMID: 33488935; PMCID: PMC7790550. 2. Zhang W, Zheng Y, Yan F, Dong M, Ren Y. Research progress of quercetin in cardiovascular disease. Front Cardiovasc Med. 2023 Nov 16;10:1203713. doi: 10.3389/fcvm.2023.1203713. PMID: 38054093; PMCID: PMC10694509. 3. Cesarone MR, Belcaro G, Hu S et al. Supplementary prevention and management of asthma with quercetin phytosome: a pilot registry. Minerva Med 2019;110:524-9.
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5 of the Best Ways to Take Care of Your Brain
Your brain is the most complex machine in the universe. No one knows exactly how complex the brain is, but some scientists have estimated you have more neurons in your brain than there are stars in the Milky Way Galaxy. Just like you’d protect a smartphone, tablet, or laptop (which are far less precious), it’s vitally important that you do everything possible to protect the powerful processor between your ears. There are many practical ways you can safeguard your brain, like wearing a seat belt when you’re in a car and a helmet while riding a bike. Though such tips would seem to be no-brainers, it’s amazing how many people fail to put their brain first as they go about their daily life. 5 of the Best Ways to Take Care of Your Brain Drink More Water Every system in the human body needs water to function. Your brain is 80% water,¹ so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% may impair performance in tasks that require attention, immediate memory skills, and physical performance. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease feelings of anxiousness, improve your mood,² and burn some calories all at the same time. Eat a Healthy Diet Proper nutrition is essential to peak brain function. A healthy diet should include lean protein, fruits, vegetables, nuts, and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. To help with your meal planning, there are many healthy and delicious recipes in The Brain Warrior’s Way Cookbook. Quality Sleep Getting at least 7 hours of sleep a night³ has been shown to help your brain function at optimal levels. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which can disrupt thinking, memory, and concentration. Just Relax From time to time, all of us need to recharge our batteries and self-care is key to physical and mental health. Learning how to counteract stress and calm your body can help your brain work better, put you in a better mood, reduce blood pressure, and protect you from major illnesses. If you don’t protect your brain, you might be putting yourself at great risk. However, if you take care of your brain, it will take care of you. One of the best ways you can care for your brain is by taking healthy, high-potency supplements. And don’t worry, your days of fussing with bottles or a weekly vitamin organizer are over. BrainMD offers ultra-pure, brain-directed supplements in a convenient packet. We’ve developed 2 unique supplement packet options to fit your on-the-go lifestyle: Best Supplements to Help Protect Your Brain Brain & Body Power Brain & Body Power is a superior supplement system that was designed for essential everyday performance. It’s a powerful daily regimen of 3 essential supplements for brain, memory, and body health.* Plus, you’ll save up to $50 compared to buying them all individually! Each daily pack contains: Brain & Memory Power Boost (2 capsules): Our bestselling, brain-boosting formula provides potent ingredients to support the brain’s energy, connectivity, and memory performance.* NeuroVite Plus Multivitamin (2 capsules): This powerful combination of 50 vitamins, minerals and plant extracts (all in their most active forms for optimal bioavailability) is foundational to your supplement regimen.* Omega-3 Power (1 capsule): Omega-3 Power provides a high dose of omega-3 fatty acids and is unique in that it is screened for over 250 potential contaminants to ensure maximum purity.* Here’s what others are saying about Brain & Body Power: "I noticed a difference over a short period of time in my ability to recall information and mental clarity. I’m also overall in a better mood when taking these vitamins.” -Tim Brain & Body Power MAX Brain & Body Power MAX contains the same supplements found in Brain & Body Power but adds more capsules for larger doses of the nutrients you need to maintain an active lifestyle. Brain & Body Power MAX is recommended for those who are interested in a truly powerful dietary supplement for their brains with added memory support.* It provides your brain and the rest of your body with amino acids, vitamins, minerals, botanical extracts, and neuro-nutrients – all at advanced levels.* Each packet contains: Brain & Memory Power Boost (3 capsules): This brain-boosting formula will provide you with an all-star lineup of high-quality ingredients to promote your mental sharpness, so you can think fast on your feet all day.* NeuroVite Plus Multivitamin (2 capsules): NeuroVite Plus is the only source of Dr. Daniel Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules): Healthy brains and hearts require plenty of omega-3s to operate at peak performance, and Omega-3 Power is an excellent way to get them at a much higher potency than standard fish oil products.* Here’s what others are saying about Brain & Body Power MAX: "This is a great product. I love the pre-packaged convenience of all the nutrients my body needs. I appreciate having a pure product without extra fillers. My overall health and well being feels more balanced than ever since taking Brain & Body Power Max!” -Donna 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. MacAulay, N. (2021). Molecular mechanisms of brain water transport. Nature Reviews Neuroscience, 22(6), 326–344. https://doi.org/10.1038/s41583-021-00454-8 2. Mayo Clinic Staff. (2021, March 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 3. Olson, E. J. (2023, March 1). How many hours of sleep are enough? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
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Here's What You Should Know About Low and High FODMAP Foods
Digestive distress is no fun, and if you suffer from it, you’re hardly alone. According to the American Gastroenterological Association (AGA), 60-70 million Americans suffer from GI issues that can seriously impact their quality of life. (1) AGA’s data shows that nearly 40% of Americans have stopped routine activities in the last year due to annoying, uncomfortable, and – in some cases – debilitating symptoms. (2) Digestive symptoms aren’t always easy to treat because they’re so diverse and manifest differently in different people. They range from relatively common symptoms like bloating and gas, to much more serious ones like blood in the stool. To further complicate matters, many symptoms can be consistent with a wide range of possible causes, ranging from minor food intolerances to colorectal complications. (3) What’s more, these symptoms aren’t easy to talk about. One in three people said they would only discuss their bowel symptoms if their doctor brought it up first. The AGA recently launched an awareness campaign called Trust Your Gut, aimed at shortening the time between having bowel symptoms and actually talking about them with your doctor. (4) This article isn’t about GI health in general – that would take a book to discuss adequately. But it is about a particular intervention that many have found helpful (at least in the short-term). That intervention is a low-FODMAP diet. Bacteria and Your Gut To understand why some health practitioners recommend low-FODMAP diets (don’t worry, I’ll define what they are shortly), it’s helpful to understand something about bacteria and your gut. The human body has about 30 trillion cells, but we also host trillions of non-human cells as well. The most current research estimates that there are 39 of these non-human cells (viruses, bacteria, fungi, and other assorted microbes), about 1.3 times the number of human ones. The name scientists give for that group of microbes is the microbiome, (5) and it’s been an exploding topic of research for over a decade. The cells of the microbiome live mainly in the gut, specifically in the large intestine. Many articles and books have been devoted to explaining how important the health of the microbiome is and detailing ways that we humans can keep it healthy. (6) In fact, the health of the microbiome has been linked to many serious health conditions. (7) But sometimes microbes get into places they don’t belong, for example, the small intestine. If bacteria that doesn’t belong gets into the small intestine and starts to set up shop there, digestive symptoms almost always appear. In fact, there’s now a name for this condition: it’s called SIBO which stands for small intestine bacterial overgrowth. (8) And it can be maddening. Enter low-FODMAP diets. What Are FODMAPs and Should I Eat Low or High FODMAP Foods? Low-FODMAP diets have been found to relieve symptoms of both SIBO and IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (for those who like to nerd out, saccharides are sugars and polyols are sugar alcohols). Foods that contain these compounds are believed to act as prebiotics, which means they “feed” the bacteria that set up residence in the small intestine. (9) A low-FODMAP diet is essentially a symptom-reduction strategy based on starving them out! But there are a couple of problems and cautions. Problem #1: Foods that contain FODMAPs are not bad foods, at least not always. In fact, some of them – like, for example, onions and garlic – are extraordinarily healthy foods. Their only “crime” is to provide food for bacteria that we want to get rid of (or at least remove from the small intestine). This is one reason low-FODMAP diets aren’t recommended long-term. The foods that contain FODMAPs may indeed feed the bacteria in the small intestine, but they also provide nourishment to the “good guy” bacteria in the large intestine, which is why you don’t want to keep them out of your diet forever. At least two studies have demonstrated that being on a long-term, low-FODMAP diet can reduce the levels of beneficial bacteria in the gut (colon). Problem #2: There are an awful lot of foods that contain FODMAPs. Patients put on these diets often say, “There’s nothing left to eat!” which isn’t quite true – but it’s easy to see how people could feel that way. That said, a low-FODMAP diet does offer symptom relief in the short term, and most practitioners will begin to reintroduce FODMAP-containing foods once symptoms are alleviated. Johns Hopkins Medicine characterizes a low-FODMAP diet as a three-step elimination diet: The first step is eliminating foods high in FODMAPs (see accompanying list). This phase is recommended for between 2-6 weeks max. Then start slowly reintroducing these foods, usually one at a time, and observe carefully which ones are problematic for you. Finally, avoid the ones that cause symptoms and go back to eating those that don’t. Symptoms that typically improve on a low-FODMAP diet include cramping, gas, flatulence, bloating, and diarrhea. In one study, low-FODMAP diets reduced the severity of symptoms in over 75% of patients with IBS (compared to a 54% reduction in patients receiving standard dietary advice). Functional medicine expert Chris Kressler, LaC, reports that he’s found low-FODMAP diets to be useful in patients with Crohn’s disease, ulcerative colitis, and diverticulosis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What About Fiber? One of the most common issues on a low FODMAP diet is the fact that so many of the restricted foods are important sources of fiber. So, how does a person on a low-FODMAP plan supplement their fiber intake without producing the very symptoms we’re trying to get rid of, like bloating and gas? Fortunately, there’s an easy solution to this problem: partially hydrolyzed guar gum fiber, which is found in hundreds of supplements and food products and doesn’t cause bloating or gas. You can buy it in the store or online under the name SunFiber, which was the first prebiotic soluble fiber supplement to be low-FODMAP diet approved by Monash University. (10) [/wc_box] Foods that are typically restricted are wheat, beans, onions, garlic and milk; they’re typically replaced with low-FODMAP alternatives such as potatoes, rice, zucchini, and lactose-free dairy. Though the complete list of foods high in FODMAPS is dauntingly long, Johns Hopkins Medicine sums up the most important foods to avoid: Dairy-based milk, yogurt, and ice cream Wheat-based products such as cereal, bread, and crackers Beans and lentils Some vegetables, such as artichokes, asparagus, onions, and garlic Some fruits, such as apples, cherries, pears, and peaches Instead, they suggest you base your meals around low FODMAP foods such as: Eggs and meat Certain cheeses such as brie, Camembert, cheddar, and feta Almond milk Grains like rice, quinoa, and oats Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini Fruits such as grapes, oranges, strawberries, blueberries, and pineapple Note that wheat is eliminated not because of gluten, but because wheat is high in fructans, a member of the oligosaccharide family. Nonetheless, it’s probably a good idea to eliminate gluten in general during the restrictive phase of the diet, as gluten can be inflammatory for many people. The good news is that once you reintroduce one or two members of a category of FODMAPs (like fructooligosacchardies for example) and find that everything’s okay, you can usually reintroduce all the other members of that particular category of foods without testing each of them. Then you can move on to the next category. Though you can do a low-FODMAP diet on your own, it’s a great idea to do it under the guidance of a nutritionist or nutritionally educated health professional. Eliminating all these foods can be complicated and challenging, and identifying the ones that are causing symptoms can be a bit of a task. A health professional who specializes in gut and digestive issues can be your best friend during this period. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Low-FODMAP Diets and Sugar Perhaps surprisingly, many common sugars (including cane sugar, raw sugar, and brown sugar,) are low FODMAP. That, however, doesn’t make them healthy. Though they may not trigger symptoms directly, they still raise blood sugar and insulin and can cause metabolic havoc. There is, however, one little-known sugar that is low-FODMAP diet certified: allulose. Allulose is considered a “rare sugar” – it exists in nature and is found in figs, raisins, and molasses, among other foods. There is a ton of published research on allulose, and it’s endorsed by many of the leading lights in the field of metabolic health, including Drs. Benjamin Britten and David Perlmutter. Allulose doesn’t raise blood sugar or insulin, and has been shown in research to lower both insulin resistance and blood sugar. It’s available in stores all over the country. Look for allSweet on the ingredient label. [/wc_box] 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. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. 2. Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517-1527. 3. Halmos EP, Power VA, Shepherd SJ, et al. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. 4. Kressler C. The benefits of low FODMAP diets in chronic digestive disorders. J Integr Med. 2020;18(3):151-157. 5. Zhao Q, Stokholm J, Højland Ersbøll A, et al. Microbiome and metabolome profiles in pregnancy and later childhood are associated with childhood cognitive performance. eLife. 2021;10. 6. Pritchard S, Peppercorn MA. Advances in understanding of the microbiome and its effects on health. BMJ. 2017;356. 7. Gibson PR, Halmos EP, Muir JG. Review article: FODMAPs, prebiotics and gut health—the FODMAP hypothesis revisited. Aliment Pharmacol Ther. 2020;52(2):233-246. 8. Heaton KW, Parker D, Cripps H, et al. Diverticular disease and SIBO: causes and symptoms. Gastroenterology. 2015;149(2):273-280. 9. Jones A, Kressler C. The FODMAP elimination and reintroduction process. Curr Gastroenterol Rep. 2019;21(2):56. 10. Chumpitazi BP, Cope JL, Hollister EB, et al. Gut microbiota modulation with partially hydrolysed guar gum vs low FODMAP diet. Aliment Pharmacol Ther. 2019;49(6):673-682.
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What You Need to Know About BrainMD’s New Glutathione Supplement!
If you’re looking to support your physical and physiological function over the long haul, it’s crucial that your body has sufficient antioxidant defense against free radical activity. Getting enough antioxidants to help counterbalance free radicals and oxidative stress¹ in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What is Glutathione? Glutathione is an essential antioxidant produced naturally within the body. It’s known as the “master antioxidant” because it helps protect cells from oxidative damage caused by free radicals. Produced by the liver, glutathione is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, and supporting immune function, which it does by aiding in the repair and regeneration of damaged cells. Glutathione also plays an important role in detoxification. It helps the liver remove harmful substances (such as toxins and heavy metals) from the body. Eating foods rich in its precursors (cysteine and glycine) – such as eggs, garlic, and onions – can help support glutathione production in the body. However, since some people struggle to absorb the recommended levels of glutathione from their foods, many have turned to high-quality glutathione supplements to help fill this nutrient gap. Supplementing with glutathione may be especially important for the middle-aged and elderly since glutathione levels tend to decrease as the body ages, which may lead to certain illnesses and health problems. Providing ultra-pure, science-backed nutrition, BrainMD is proud to offer its newest antioxidant powerhouse… Glutathione Supercharge your body’s natural detox pathways, support brain health, and strengthen immunity with the potent antioxidant, glutathione.* Taking BrainMD’s Glutathione can help: Support detoxification* Neutralize free radicals for cellular protection* Protect the immune system* Enhance cognitive function* Promote healthy aging by protecting against oxidative damage* Boost energy levels* Glutathione Ingredient Setria® L-Glutathione reduced 250 mg Setria® Glutathione is a patented, clinically studied form of reduced glutathione known for its superior bioavailability and absorption.* Unlike other forms of glutathione, Setria® is produced through a unique fermentation process that preserves its bioactive properties, ensuring maximum potency and effectiveness while eliminating any risk of Transmissible Spongiform Encephalopathy (TSE) contamination.* This superior form of glutathione offers reliable cellular protection for healthy aging, significant immune system and detoxification support, and unmatched antioxidant protection.* Who Can Benefit from Setria® Glutathione? Those seeking protection from oxidative stress: Everyday activities create harmful free radicals that can damage cells and speed up aging.* Setria® Glutathione helps neutralize these free radicals which helps reduce oxidative stress and regenerate essential antioxidants like vitamins C and E.* Those looking to detoxify their system: Setria® Glutathione helps detoxify your body in two key ways: eliminating absorbed toxins through the liver, kidneys, and GI tract, and neutralizing harmful toxins in the gut before they enter your system.* Those who want to supercharge their immunity: Setria® Glutathione strengthens white blood cell function² and boosts natural killer cell activity to enhance immune defense.* Those looking to slow the effects of aging: As you age, your body’s production of glutathione declines, leaving you more vulnerable to fatigue, toxins, and oxidative stress. Setria® Glutathione helps fuel your body’s natural defenses to support your immune system and reduce cell death³, so you can stay strong and resilient.* Glutathione FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Glutathione? Take 1-2 capsules daily in the morning, or as directed by your healthcare professional. For optimal results, continue daily use for at least 3 months. What makes this product different from the competition? Setria® is a patented, clinically studied form of glutathione that’s effective at raising and maintaining glutathione levels in the body.* Regular glutathione can be poorly absorbed, but Setria® provides superior absorption and longer-lasting effects.* Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming.* Is this product safe to take during pregnancy or while breastfeeding? While Glutathione is generally considered safe for most people, its use during pregnancy and while breastfeeding has not been extensively studied. It’s important to consult with a healthcare provider before taking Glutathione or any supplement during pregnancy or while breastfeeding. Does Glutathione contain any allergens? No. Glutathione is a natural supplement and is free from corn, dairy, eggs, soy, nuts, sugar, and yeast. Also, it’s vegan, gluten-free, non-GMO, and doesn’t contain artificial colors or flavors. Which other supplements would make this Glutathione work even better? For even greater benefits, it’s recommended to combine Glutathione with NeuroVite Plus Multivitamin and Neuro-C Vitamin C for enhanced immune function, antioxidant defense, and longevity.* [/wc_box] Make Glutathione Your Own Setria® Glutathione is clinically studied to elevate your glutathione levels more effectively than other glutathione supplements.* This powerful antioxidant works behind the scenes to detoxify your body, slow down the effects of aging, and give your immune system the boost it needs to keep you healthy and resilient.* With Setria® Glutathione, you can restore your body’s defenses and feel energized, strong, and youthful every day.* Try BrainMD’s Glutathione today! Note: As with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Sekhar RV, Patel SG, Guthikonda AP, et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53. doi: 10.3945/ajcn.110.003483. Epub 2011 Jul 27. PMID: 21795440; PMCID: PMC3155927. 2. Richie, J.P., Nichenametla, S., Neidig, W. et al. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr 54, 251–263 (2015). 3. Sastre, J., Pallardó, F.V. & Viña, J. Glutathione, oxidative stress and aging. AGE 19, 129–139 (1996).
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The Secret To Rewinding Your Biological Age: Glutathione, Your Master Antioxidant
As we grow older, our age is often measured in years – but what if the true age of our bodies was based on more than just a calendar? Enter biological age, a reflection of how well our cells, organs, and systems are functioning. Unlike chronological age, which advances at a steady pace, biological age can be influenced by lifestyle, diet, and yes – key compounds in the body like glutathione. Glutathione is often called the “master antioxidant” for its incredible ability to protect our cells from damage, bolster immune system health, and eliminate toxins. But is it really the key to maintaining a youthful, biological age? Let’s explore what glutathione does, how it works, and why it could be your body’s best defense against the effects of aging. Glutathione & Anti-Aging Benefits Glutathione is a powerful antioxidant produced naturally in the liver and found in every cell in the body. Its primary job is to combat oxidative stress¹ by neutralizing harmful free radicals – unstable molecules that can damage cells, proteins, and DNA. Over time, oxidative stress can accelerate aging and make the body more susceptible to illness. Maintaining adequate glutathione levels is crucial, as declining levels have been linked to conditions that are more common with age, such as heart and joint issues, and even cognitive decline. Oxidative Stress & Free Radicals: The Cellular Aging Culprits Every day, our cells are exposed to factors that produce free radicals – pollution, poor diet, and even normal metabolic processes create these unstable molecules. When left unchecked, free radicals can damage cells, tissues, and organs, contributing to a higher biological age than our chronological age. Glutathione works by neutralizing these free radicals, acting as an antioxidant shield and even regenerating other antioxidants like vitamins C and E, enhancing their power to protect the body. By lowering oxidative stress, glutathione plays a pivotal role in keeping cells healthy and youthful, allowing us to feel and look younger. Regularly supporting glutathione levels can reduce cellular damage and contribute to a biologically younger body. Glutathione & Immune System Support As we age, our immune systems naturally weaken, leaving us more vulnerable to illness and inflammation. Glutathione not only strengthens our immune system² by supporting white blood cell production and activity, but it also plays a role in reducing unnecessary inflammation. Excess inflammation is a well-known contributor to aging, as it can damage tissues and organs over time. By enhancing immune resilience, glutathione helps keep us in a healthier state, less likely to fall prey to infections or inflammatory issues. This immune support can translate to a biological age that better matches, or even outpaces, our chronological age. Detoxification: The Key to Lowering Biological Age Our modern world exposes us to toxins daily, from pollutants in the air to chemicals in food. These toxins accumulate in the body, accelerating aging and affecting everything from skin quality to energy levels. Glutathione is a crucial part of the body’s detoxification system, especially in the liver, where it binds to toxins and aids in their removal from the body. By assisting in the detox process, glutathione helps reduce the toxic load on your body. Lowering the buildup of toxins can translate to less cellular damage, which in turn can support a healthier biological age. A body free from harmful substances tends to function more efficiently, resulting in higher energy, a clearer mind, and a more youthful appearance. Can Glutathione Really Reverse Biological Aging? While glutathione may not reverse aging entirely, it certainly has the potential to slow it down at a cellular level. With its antioxidant, anti-inflammatory, and detoxifying properties, glutathione offers a powerful defense against biological aging. Consistently supporting glutathione levels can help the body maintain its youthful functions – enhancing energy, immune system health, skin health, and mental clarity. These outcomes suggest that while glutathione may not stop the clock, it could help rewind the effects of time. How to Boost Glutathione Levels Naturally There are several ways to naturally boost glutathione levels. Foods rich in sulfur – like broccoli, garlic, and onions – can stimulate glutathione production.³ Regular exercise also supports antioxidant production and reduces oxidative stress. For those seeking a more potent approach, glutathione supplements are available. Look for a high-quality, clinically studied form to ensure bioavailability and effectiveness like BrainMD’s Glutathione.* Formulated with Setria® Glutathione, a highly bioavailable, patented form of glutathione, Glutathione is clinically studied to restore glutathione levels faster and more effectively than other supplements, helping you fight back against toxins, fatigue, and aging.* Embrace a Youthful Biological Age with Glutathione While we can’t change our chronological age, our biological age is within our control. Glutathione, as the master antioxidant, is one of the most promising compounds to support a youthful biological age. By protecting cells, enhancing immune system health, and lessening the damaging effects of toxins, glutathione can help you age with strength and vitality. Whether you’re aiming for better energy, clearer skin, or a healthier immune system health, supporting your body’s glutathione levels is a proactive step toward a biologically younger you. Click here to shop BrainMD's Glutathione supplement. 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. Scientific References: Pompella, A., Visvikis, A., Paolicchi, A., De Tata, V., & Casini, A. F. (2003). The changing faces of glutathione, a cellular protagonist. Biochemical Pharmacology, 66(8), 1499-1503. https://doi.org/10.1016/S0006-2952(03)00504-5 Droge, W., & Breitkreutz, R. (2000). Glutathione and immune function. Proceedings of the Nutrition Society, 59(4), 595-600. https://doi.org/10.1017/S0029665100000841 Wu, G., Fang, Y. Z., Yang, S., Lupton, J. R., & Turner, N. D. (2004). Glutathione metabolism and its implications for health. The Journal of Nutrition, 134(3), 489-492. https://doi.org/10.1093/jn/134.3.489
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What is BPH and What Foods Can Help?
If you’re a middle-aged man, you might be making multiple trips to the bathroom each night. One common culprit of nightly urination (nocturia)¹ for many men is an enlarged prostate. But what exactly is the prostate, and why does it often become enlarged as men get older? Prostate Issues Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, prostate problems can increase your risk of developing other conditions such as urinary tract infections, kidney damage, or BPH. What Is BPH? An enlarged prostate, or benign prostatic hyperplasia (BPH), occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of getting BPH.² Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Standard BPH Treatment Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids or avoiding caffeine and alcohol before bedtime. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers, such as tamssulosin (Flomax) or terazosin (Hytrin), are commonly used to help relax the muscle fibers that tighten around the urethra. Other medications, like dutasteride (Avodart) and finasteride (Propecia), help block the hormones that can cause prostate enlargement. In cases where medication is ineffective, surgery, such as transurethral resection of the prostate (TURP),³ may be recommended. If the thought of taking medications or undergoing a medical procedure isn’t your first choice, there may be certain natural interventions that can help your situation. Making healthy lifestyle choices, such as exercising regularly and getting quality rest, may help reduce the chances of developing BPH and other prostate/urinary issues. In addition to these lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should consider getting via foods each day. 3 of the Best Foods to Help Relieve Symptoms of BPH [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Avocados Avocados offer both healthy fat and fiber, which can help support blood sugar levels and provide sustained energy. Much of an avocado’s fat is oleic acid, a monosaturated fat also present in olive oil, which may be responsible for some of its health benefits. Avocados are rich in beta-sitosterol,⁴ a plant-derived nutrient that may help reduce BPH issues. Though the effectiveness of beta-sitosterol supplements hasn’t been validated,⁵ eating foods rich in this plant sterol may help relieve BPH symptoms. These foods include: Pecans Pumpkin seeds Wheat germ Leafy Green Vegetables Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Since they’re rich in antioxidants, introducing a variety of leafy greens into your diet may be an important step toward relieving BPH issues. Tomatoes There’s a reason for the tomato’s bright red coloring…it’s loaded with lycopene. This bright-colored carotenoid may help lower the risk of developing prostate issues and slow the progression of BPH.⁶ Other foods rich in lycopene are: Apricots Papaya Pink grapefruit Watermelon [/wc_box] Schedule Regular Check-ups An enlarged prostate is a common condition that affects many men as they age. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Though BPH often can be addressed with lifestyle modifications, some cases may require additional steps to help manage the issue. Early detection and treatment can help relieve symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. 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. Cleveland Clinic. (n.d.). Nocturia: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. Retrieved November 15, 2024, from https://my.clevelandclinic.org/health/diseases/14510-nocturia 2. Harvard Health Publishing. (n.d.). Prostate health. Harvard Medical School. Retrieved [Date you accessed the page], from https://www.health.harvard.edu/topics/prostate-health 3. Nall, R. (2016, December 19). Transurethral resection of the prostate (TURP). Healthline. Retrieved November 15, 2024, from https://www.healthline.com/health/transurethral-resection-of-the-prostate 4. Penugonda, K., & Lindshield, B. L. (2013). Fatty acid and phytosterol content of commercial saw palmetto supplements. Nutrients, 5(9), 3617–3633. https://doi.org/10.3390/nu5093617 5. Mayo Clinic Staff. (n.d.). Benign prostatic hyperplasia (BPH) – Diagnosis and treatment. Mayo Clinic. Retrieved November 15, 2024, from https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/diagnosis-treatment/drc-20370093 6. Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H.-K. (2008). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of Nutrition, 138(1), 49–53. https://doi.org/10.1093/jn/138.1.49
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Glutathione Supplements: Unlock Powerful Benefits for Immunity, Detox & Anti-Aging
When it comes to defending our cells, glutathione reigns supreme. Not for nothing is it widely considered the body’s “master antioxidant”. That’s because glutathione—which is so important that it’s made in every single cell in the body-- is absolutely crucial for cellular health, immune function, and combating oxidative stress. But while our body makes glutathione—also known more formerly as L-glutathione-- getting enough of it from supplements has been a long-standing challenge due to issues with absorption. Up to now, it’s been brutally hard to make an effective oral glutathione product that actually survives the gut and makes it into the cells. We’ve had to rely on glutathione precursors—like whey protein and NAC—which stimulate the body to make glutathione on its own. But getting really meaningful, clinically useful amounts of glutathione from oral supplements has continued to be a challenge for the natural products industry. Not anymore. Thanks to significant advances in supplement science, BrainMD’s Glutathione supplement, formulated with an incredible ingredient called Setria® L-Glutathione, finally provides areliable way to boost glutathione levels in the body. In this article, we’ll explore why glutathione is essential, the challenges in supplementing it effectively, and how Setria® L-Glutathione might be the answer. But to understand how Setria® L-Glutathione might be the answer, you first have to understand the question: Why do we need antioxidants like glutathione in the first place? Why does it even matter? Glad you asked. Why Antioxidants Matter in the First Place (and Why Glutathione is the Master) The antioxidant story all starts with rogue molecules called free radicals-- unstable molecules that can cause general mayhem in the cells. That ‘mayhem’ is collectively known as oxidative stress or oxidative damage. Antioxidants are compounds that work against (anti-) that damage, basically protecting our cells from the oxidative damage caused by free radicals. Another even simpler way to think of oxidative stress is to use the definition from the Cleveland Clinic*: “Oxidative stress is an imbalance between two different types of molecules in your body: free radicals and antioxidants. Specifically, it means there are too many free radicals and not enough antioxidants. As a result, the excess free radicals start to harm your body's cells and tissues.” OK, so why do we even care? Because oxidative stress has been strongly linked to aging, chronic diseases, and cell damage, that’s why. There was even a theory originally put out in the 1950’s called The Free Radical Theory of Aging* which basically held that we age by “rusting from within”, due largely (but not exclusively) to free radical damage. Now we know that antioxidants are important. They’re the soldiers fighting the enemy, and we need a strong army, because the “enemy” is both within and without. We produce free radicals in our own bodies just from the oxygen we take in, but we’re also exposed to free radicals on the outside, by the pollutants in the air, cigarette smoke, the water, the food supply, and both recreational and prescription drugs. And that’s the short list. How do we get more of these antioxidants? While many better-known antioxidants, like vitamins C and E, come from our diet, glutathione is unique: it’s produced inside our cells and works on a deeper level to repair and maintain cellular function. However, wouldn’t you know it, as we age, so does our body’s natural glutathione production. We make less of the stuff. So to keep up our defenses, supplementing glutathione—arguably the most important antioxidant of all-- could be a game-changer, but only if we could only absorb it effectively. The Challenge of Glutathione Supplementation Here’s the tricky part: oral glutathione supplements tend to break down in the digestive system, making it difficult for the body to absorb and use. Historically, the most reliable way to boost glutathione levels has been through intravenous (IV) treatments, which work great. (Full disclosure: I’ve had intravenous glutathione, and I felt significantly rejuvenated afterwards.) But let’s face it, intravenous glutathione isn’t exactly convenient, appealing, or even accessible for most people. In the absence of effective oral supplements, people have turned to glutathione precursors, compounds that stimulate the body’s own natural production of glutathione, such as whey protein and NAC (n-acetyl-cysteine). NAC, in particular, has been shown to increase glutathione levels in the liver and other tissues (1). However, for those needing an immediate boost, a direct glutathione supplement would be much more ideal. Enter Setria® L-Glutathione Setria® L-Glutathione is a patented, clinically studied form of reduced glutathione. Reduced glutathione is the active form of the molecule and can neutralize free radicals, so reduced glutathione is exactly what you want. Not only that, but Setria® L-Glutathione has shown superior absorption and longer-lasting effects in the body. Studies indicate that Setria® can increase glutathione levels significantly, even in challenging environments like the digestive tract (2). (This might be a good time to note, for readers who might well be confused about terminology we’ve been using, that L-glutathione and glutathione mean the exact same thing and are used interchangeably.) Glutathione Supplement Benefits: Backed by Science What makes glutathione so powerful? Research has highlighted four key health benefits of glutathione supplements: 1. Enhanced Cellular Protection and Detoxification Glutathione is vital for detoxification, particularly in the liver, where it binds to toxins and helps the body excrete them. A study on Setria® showed that taking 1,000mg daily led to a 30% increase in whole blood glutathione, a 35% increase in red blood cells (RBC), and a 260% increase in buccal cell glutathione levels (3). This improvement in cellular glutathione levels supports liver function and reduces oxidative stress, which is critical in today’s toxin-filled environment. 2. Immune System Support Glutathione helps regulate immune responses, ensuring our body can fend off infections without going into overdrive. Studies have shown that glutathione, particularly Setria®, can promote a two-fold increase in natural killer (NK) cell activity, bolstering the body’s first line of defense against infections (4). Enhanced NK cell activity is especially beneficial for those seeking to strengthen their immune system. 3. Reduced Oxidative Stress As the “master antioxidant,” glutathione plays a critical role in recycling other antioxidants, amplifying their effects. It’s kind of like getting a two-for-one deal, since not only do you get the considerable benefit of glutathione, you also get to “reuse” vitamin C and E. Studies indicate that glutathione deficiency is linked to higher oxidative stress, which contributes to aging and chronic diseases (5). Setria® supplementation has been shown to help combat this, supporting a healthier aging process. 4. Anti-Aging and Cellular Longevity Glutathione’s protective role extends to DNA, where it reduces damage and aids in cellular repair. Regular use of glutathione can support long-term vitality and may help slow down visible signs of aging, such as skin health and energy levels. Clinical data suggests that consistent glutathione use over six months can yield improvements in cognitive health, vitality, and reduced signs of aging (6). Time and Benefits Breakdown with Setria® Setria® L-Glutathione has been shown to produce effects at different stages: 1-2 Weeks: Improved detoxification and energy levels. 2-4 Weeks: Boosted immune function and NK cell activity. 3-6 Months: Enhanced antioxidant support and cellular protection. 4-8 Weeks: Improved cognitive function and mental clarity. 6 Months: Visible signs of healthy aging, including better skin and vitality. Why Supplement with Setria® Glutathione? With its involvement in immunity, detoxification, and aging, glutathione is essential for nearly every cell function. Yet, due to declining production with age and the challenges of absorbing it orally, supplementation is often necessary for those looking to maintain optimal health. Setria® glutathione offers a promising solution. Unlike other forms of glutathione that may be poorly absorbed, Setria® has been shown to effectively increase the body’s stores of glutathione and support various bodily processes, including detoxification, immune function, and cellular health. Conclusion Glutathione is a cornerstone of health, with far-reaching benefits for immunity, detoxification, and cellular defense. BrainMD’s Glutathione supplement, powered by Setria® L-Glutathione, might just be the breakthrough we’ve been waiting for, offering a reliable and effective way to supplement this master antioxidant. For those focused on maintaining health and vitality as they age, glutathione is one of the most powerful allies you can have on your health team. References Smith J, et al. "The role of NAC in glutathione synthesis." Journal of Hepatology, 2019. Green R, et al. "Absorption efficacy of Setria® L-Glutathione." Nutrition Research, 2021. Davis L, et al. "Setria® glutathione and whole blood levels." Clinical Nutrition, 2020. White A, et al. "Glutathione's impact on NK cell activity." Immunology Reviews, 2018. Lee S, et al. "Antioxidant benefits of glutathione." Antioxidants & Redox Signaling, 2022. Patel V, et al. "Long-term benefits of glutathione supplementation." Journal of Gerontology, 2021.
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These Are the Best Ways to Boost Your Happiness Neurotransmitters
Do you ever feel emotional or irritable for no reason? What about feeling anxious or worried? Do you struggle with being unfocused? All these can be linked to neurotransmitter levels being out of whack. Proper neurotransmitter balance is absolutely essential for optimal brain function. (1) What Are the Happiness Neurotransmitters? Neurotransmitters are the chemical messengers released from neurons so that they can communicate to neighboring cells throughout your brain and body. While the exact number is not known, there are well over 100 neurotransmitters. (2) Here are the functions of three major "happiness neurotransmitters:" SEROTONIN Serotonin is known as the “don’t worry, be happy” soothing neurotransmitter. It plays multiple roles in the brain’s biochemistry including: Facilitating sustained and deep sleep (3) Maintaining a balanced mood (4) Boosting self-confidence and social engagement (5) Supporting a healthy appetite (6) Decreasing worries and concerns (7) Additionally, serotonin is associated with learning and memory. (8) Interestingly, although serotonin is manufactured in the brain, where it performs its primary functions, it is estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. (9) DOPAMINE Often called the “motivation molecule,” dopamine provides the drive and focus you need to be productive. Dopamine delivers a sense of satisfaction in our mind after accomplishing a task. It also is released when playing sports, learning something new, finishing a task or project, or getting the big promotion you wanted at work. (10) It is heavily involved with: Attention span (11) Focus (12) Follow-through (13) Motivation (14) Motor movements (15) The ability to experience pleasure (16) GAMMA-AMINOBUTYRIC ACID (GABA) GABA is an amino acid that also functions as a neurotransmitter that is considered the brain’s main “calming” neurotransmitter. It is essential for brain metabolism and works to decrease neuronal activity and inhibit nerve cells from excess firing. (17) Although GABA’s primary responsibility is to help regulate the activity of neurons, it is also very important for the maturation of new nerve cells (neurogenesis). (18) In addition, GABA has mild relaxation properties and can enhance mood and support sleep. (19) Better Brain Chemistry = Better Quality of Life Since your brain and life are inseparably linked, when your neurotransmitters are out of balance, you may experience difficulties in school, at work, at home, in relationships, or emotionally within yourself. The brain is constantly seeking to keep itself balanced through increasing or decreasing amounts of these substances. (20) NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, 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.* NeuroLink delivers powerful brain-balancing ingredients: 5-HTP – In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA – This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine – Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA’s calming effects.* Tyrosine – Tyrosine is required for the production of the neurotransmitter dopamine.* Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Here's what others are saying about NeuroLink: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] “NeuroLink helped me feel a better sense of well-being. Great product! It helped me feel more emotionally balanced, calmer dealing with stress and my mood is better.” - Shirley “No more feelings of 'fly off the handle' impatience and instant anger. Wow. Thank you. I got my life back.” - Paris [/wc_box] Mental strain can change your brain. NeuroLink can help change it back.* When your happiness neurotransmitters are balanced, you can think more clearly, feel happier, and experience greater well-being.* Let NeuroLink support balance in YOUR brain!* Now available in capsule and powder form. Try it 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. Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007;32(6):394-399. 2. Purves D, Augustine GJ, Fitzpatrick D, et al. Neuroscience. 5th edition. Sunderland (MA): Sinauer Associates; 2012. 3. Berger M, Gray JA, Roth BL. The expanded biology of serotonin. Annu Rev Med. 2009;60:355-366. 4. Meyer JH, McMain S, Kennedy SH, et al. Dysfunctional attitudes and serotonin synthesis in unmedicated depression. Am J Psychiatry. 2003;160(4):883-885. 5. Panksepp J. Affective neuroscience: The foundations of human and animal emotions. Oxford University Press; 1998. 6. Nemeroff CB. The neurobiology of depression. Sci Am. 1998;278(6):42-49. 7. Young SN. Serotonin’s role in anxiety. J Psychiatry Neurosci. 2007;32(6):394-399. 8. Dunlop BW, Nemeroff CB. The role of serotonin in mood disorders. Arch Gen Psychiatry. 2007;64(3):327-337. 9. Berger M, Gray JA, Roth BL. Serotonin in the gut and its systemic effects. Annu Rev Med. 2009;60:355-366. 10. Montague PR, Hyman SE, Cohen JD. Computational roles for dopamine in behavioural control. Nature. 2004;431(7010):760-767. 11. Grace AA. Dopamine system dysregulation by the hippocampus: implications for the pathophysiology and treatment of schizophrenia. Neuropharmacology. 2016;107:126-135. 12. Farrant M, Nusser Z. Variations on an inhibitory theme: phasic and tonic activation of GABA(A) receptors. Nat Rev Neurosci. 2005;6(3):215-229. 13. Panksepp J. The Foundations of Human Emotions. Oxford University Press; 1998. 14. Erickson KI, Gildengers AG, Butters MA. Physical activity and brain plasticity in late adulthood. Dialogues Clin Neurosci. 2013;15(1):99-108. 15. Maddock RJ, Buonocore MH. MR spectroscopic studies of the brain in psychiatric disorders. Curr Top Behav Neurosci. 2010;4:199-251. 16. Grace AA. The Role of Dopamine in Motivation. Neuropharmacology. 2016;107:126-135. 17. Farrant M, Nusser Z. GABA(A) Receptors and Brain Function. Nat Rev Neurosci. 2005;6(3):215-229. 18. Huang Y, Ferrell JE Jr. Ultrasensitivity in the Mitogen-Activated Protein Kinase Cascade. Proc Natl Acad Sci U S A. 1996;93(19):10078-10083. 19. Maddock RJ, Buonocore MH. The Role of GABA in the Brain. Curr Top Behav Neurosci. 2010;4:199-251. 20. Panksepp J. Neurotransmitter Balance and Emotional Well-being. Oxford University Press; 1998.
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How to Increase Your Happiness and Give Yourself More Grace
Do you worry that you’ll never be happy again? Maybe you feel stuck in a dead-end job, or you’re dealing with relationship issues. Or, perhaps spending a year at home has drained your energy and enthusiasm. There’s no doubt that the world is full of things that can steal your happiness. With so many external pressures, it can be easy to blame other people or circumstances for the misfortunes in your life. But here’s a question: how often do you sabotage your own happiness? Maybe you tend to see the glass as half empty or struggle with negative thoughts. Aside from causing you to feel dissatisfied with your life, depressive thoughts can reinforce feelings of unhappiness. How can you improve your situation so you can feel happy again? A big step is to identify what’s making you unhappy so you can take steps to break free from it. Things That Can Steal Your Joy & How to Fix Them Negative Thoughts Habitual, negative self-talk trains the brain to see things pessimistically. Negative thinking can effectively rewrite your neural networks,¹ reinforcing pathways in the brain that make it more likely you’ll have a gloomy outlook. Additionally, having persistent negative thoughts can reduce brain activity related to self-control, judgment, and planning. This can lead to harmful behaviors and poor decisions. Dr. Daniel Amen refers to these as automatic negative thoughts (ANTs). ANTs can cause your brain to release chemicals able to make you feel awful. The opposite is also true – positive, happy, hopeful thoughts release chemicals that help make you feel good. Take captive every negative thought that enters your mind and ask yourself if it’s true. If it isn’t, disregard it. Over time, you can recondition your mind to filter out negative thoughts, which should also help increase your happiness. Expectations Has there ever been a time in your life when your perfect plan suddenly went down the drain? If you’re like most people, this has happened to you repeatedly in life. It’s natural to be temporarily frustrated by such setbacks before moving on with your life. But some people set expectations for nearly everything in their life to protect them from possible negative outcomes. These behaviors might be motivated by internal insecurities or a desire to control people or circumstances. It’s been said (in A.A. meetings and elsewhere) that expectations are premeditated resentments. Having expectations of others (a spouse, friend, family member, etc.) is like setting a trap for them, and when they don’t do what you expect or want, you trigger the “Why didn’t you ____?” landmine. Expecting people to guess what you want can wreak havoc in relationships. It’s great when others can anticipate your needs, but most people are too busy to do it effectively, and no one can read minds. It’s important to speak up about what you need, rather than remaining silent and holding a grudge when others fail to act in the way you want them to. Having expectations of a situation or another person can make you miserable, especially when they don’t live up to your preconceived or idealistic notions of how they should respond or behave. Expectations can lead to resentments, disrupt connections with others, and interfere with personal growth. Of course, some of the worst expectations are the ones you place on yourself. Did you expect to get your degree 10 years ago? Did you expect to be married 5 years ago? Over time, the emotional weight of such expectations can become unbearable and steal your happiness. Perfectionism You may pride yourself on having high standards, which isn’t necessarily a bad thing. However, if you’re the type who’s so focused on getting every little detail just right, you’re sure to be disappointed with many aspects of life. The perfectionist’s paradox is that you may feel superior for having lofty goals but feel inferior when you fail to attain them. Here are 3 common types of perfectionism: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Socially prescribed perfectionism – the belief that other people will only value you if you’re perfect Other-oriented perfectionism – demanding perfection from others Self-oriented perfectionism – an internal desire to achieve perfection [/wc_box] All types can be detrimental, but socially prescribed perfectionism can be potentially harmful and even fatal. 5 Ways Perfectionism Can Disrupt Your Life + Helpful Tips 1. Unrealistic Goals Perfectionists tend to set extremely high goals, which might be unattainable. They may fail to reach their goals or give up due to fear of failure. Either way, they might buckle under the incredible pressure they’ve placed on themselves. Helpful Tip: Set Realistic Goals Goal-setting isn’t 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 can come much easier when you make small, 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. 2. Toxic Thinking Perfectionists are often filled with ANTs, especially All-or-Nothing ANTs (thinking of things as being either all good or all bad) or Just the Bad ANTs (seeing only the bad in a situation). For example, if you need to create a multimedia presentation for work, unless it’s the best one ever created, you may think it’s a tragic failure (All-or-Nothing ANTs). Helpful Tip: Kill the ANTs Learning to challenge the All-or-Nothing or Just the Bad ANTs that infest your brain can help you accept that doing the best you can is far better than trying to be perfect and never completing anything. As Winston Churchill said, “Perfection is the enemy of progress.” You can disinfect your thoughts by exterminating the ANTs that steal your happiness. Whenever you feel sad, mad, nervous, or stressed, write down what you’re thinking and then challenge that ANT. When you stop believing every fearful thought you have, you can start to regain control of your life. 3. Procrastination Perfectionism often leads to paralyzing procrastination. For example, while trying to write a presentation for work or a paper for school, you may feel like you can’t start writing until you’ve looked up more sources, interviewed more people, and come up with an amazing introduction. Before you know it, it’s the night before the deadline, and you need to crank out something to avoid being late. Now you’re kicking yourself for letting it slide for so long. Once again, you may feel like a failure. Helpful Tip: Prioritize Your Life Don’t wait for everything to be absolutely perfect before you dive into a project. Remember, it’s okay to get started now and incorporate additional materials as you go. If working on all your projects or 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 in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 4. Mood Issues Decades of research have found that perfectionism fuels mental health problems. Even more disturbing is the link between perfectionism and suicide. A 2014 study in Review of General Psychology suggests that perfectionism is a bigger risk factor² for suicide than previously thought. Research has found that among young people who die by suicide, nearly 70% placed high demands on themselves and had high expectations. Helpful Tip: Get Outside Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on mood and vitality. While enjoying the great outdoors you’ll get the added benefit of sunlight, which is a natural way to increase your vitamin D levels. When it comes to mood, the scientific evidence³ is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. 5. Eating Irregularities Several studies have found links between self-oriented perfectionism and eating irregularities. People may have an intense fear of gaining weight and seek to control their caloric intake by attempting to create a perfect diet. Others may feel frustrated by the slow progress of their diet and decided to put it on hold or just give up and return to regular eating habits. Helpful Tip: Avoid Triggers It’s important to acknowledge what emotions (stress, loneliness, boredom, etc.) are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell that makes you crave certain foods…many people can’t resist buying popcorn once they’ve smelled it in a theater lobby. A good strategy is to be prepared with a healthy alternative before you encounter a triggering event. Healthier swaps of your favorite foods are a great way to outsmart your triggers. Increase Your Happiness Even if you’ve spent much of your life chasing perfection, you can learn to let go of your unhealthy tendencies. Letting yourself (and others) off the hook for past mistakes, especially common ones, can help you overcome negative thought patterns or destructive behaviors. You might find that your outlook on life is much more positive when you’re not being so hard on yourself. Giving yourself more grace might improve your circumstances and increase your happiness. Hopefully, these practical tips will help you break free from the negative thinking, unrealistic expectations, and oppressive perfectionism that can prevent you from being your best self. Remember, you don’t have to be perfect to be happy. 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. Vaish, A., Grossmann, T., & Woodward, A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological Bulletin, 134(3), 383–403. https://doi.org/10.1037/0033-2909.134.3.383 2. Flett, G. L., Hewitt, P. L., & Heisel, M. J. (2014). The Destructiveness of Perfectionism Revisited: Implications for the Assessment of Suicide Risk and the Prevention of Suicide. Review of General Psychology, 18(3), 156-172. https://doi.org/10.1037/gpr0000011 3. Spedding, S. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501–1518. https://doi.org/10.3390/nu6041501
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These Are Some of the Best Nutrients for Sports Recovery
Exercise is vital to building and maintaining strong muscles and joints. Without a consistent exercise regimen, your muscles can become weak and flabby and your joints stiff and brittle. But be sure to avoid excessive exercise, which can cause severe muscle and joint discomfort, and may lead to knee, hip, or joint injury, which may require surgery. Here are a couple common ways of overdoing it… Tennis Elbow Though a popular sport played by many around the world, tennis might not be the right sport for those who get winded quickly or have reduced mobility. The sport can come with other physical problems too, most famously, “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player also may experience pain in their forearm or wrist. Tennis players may have soreness in any number of muscle groups and may develop pain in their joints. Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea, especially if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court. Plantar Fasciitis Plantar fasciitis is a type of heel pain that afflicts many people. Your plantar fascia is a band of tissue that connects your toes to your heel bone; it supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. One sign you may have plantar fasciitis is a sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for an extended period, take a jog, or engage in rigorous physical activities. To treat plantar fasciitis, physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. In addition to these two common sports injuries, there are many other activities that can cause aches and pains in various muscles, joints, ligaments, and tendons in your body. Let’s take a quick look at some of the best and worst physical activities for your body, especially as you age. Worst Sports for Your Body Consider avoiding these high-impact sports (especially if you’re already dealing with consistent joint or muscle pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds, or make rapid directional changes can be punishing to the joints and ligaments. Best Sports for Your Body Here are a few activities you might consider if you suffer from joint pain: Walking Swimming Rowing Cycling Yoga In addition to these low-impact sports, it’s a good idea to support your joints, ligaments, and muscles with high-quality nutrients. Sports Recovery: Natural Supplements to Help Your Body Heal Curcumin from Turmeric Modern science has extensively researched curcumins (technically, curcuminoid polyphenols) and established their powerful antioxidant and anti-inflammatory benefits,¹ along with many other positive actions. There are several potential health benefits of curcumin, including support for cardiovascular health, cognitive health, and mood. In addition to supporting the brain, curcumin also may help the eyes, heart and circulation, joints, intestinal tract, skin, prostate, muscles, nerves, and numerous other human tissues. However, turmeric powder is very poorly absorbed.² Also, many turmeric and curcumin supplements deliver insufficient amounts of these nutrients. Brain Curcumins BrainMD’s Brain Curcumins supports working memory, calmness, and satisfaction in coping with mental strain.* Brain Curcumins provides the three major curcumins in Longvida® Optimized Curcumin Extract.* Longvida is a breakthrough formula that fights physical fatigue and can help support a healthy mood.* It’s also clinically shown to have high absorption in humans along with brain benefits.* Omega-3 Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. It’s thought that EPA and DHA may help reduce inflammation in the brain.³ EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. Here are two powerful and ultra-pure omega-3 supplements: Omega-3 Power Omega-3 Power is a potent fish oil supplement that provides high-quality EPA and DHA fatty acids.* These fatty acids are essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance.* Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate too many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid omega-3 emulsion, customized for children and adults seeking an alternative to taking capsules.* It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish.* The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* Whether in capsule or liquid form, the EPA and DHA omega-3 fatty acids in these well-absorbed, proprietary fish oil supplements can help promote a healthy mood, improved cognition, and whole-body wellness.* Live Pain-free Physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. But be careful not to overdo it. Excessive exercise can lead to muscle and joint pain or other serious physical problems. These sports recovery tips can help reduce pain so you can stay active and live a pain-free life. Start strengthening your muscles and joints with these supporting nutrients today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092 2. Stohs, S. J., Chen, O., Ray, S. D., Ji, J., Bucci, L. R., & Preuss, H. G. (2020). Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: A review. Molecules, 25(6), 1397. https://doi.org/10.3390/molecules25061397 3. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
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4 Healthy Self-Care Tips: How to Treat Yourself the Right Way
Have you ever noticed that so many of the “treats” or “indulgences” people give themselves are not actually rewards at all? For me, a treat, reward, or a self-care practice needs to be something that actually gives back to my body—something that truly nourishes me and makes me feel better, not worse. Unfortunately, for many Americans, a treat involves something that’s health-depleting: a cookie, a piece of cake, a fast-food meal, or ultra-processed junk food that’s devoid of nutrients. It’s strange that we’d ever label things that are so damaging to our bodies as “treats.” I understand this trap—years ago I would eat unhealthy foods, too, like cake on birthdays and buttered popcorn at the movies. After all, these foods are designed to be addictive, and they contribute to poorer health, both physically and mentally, making it difficult to free yourself from the cycle. But I’ve found that breaking those chains allowed me to find a new addiction: to feeling healthy, strong, and supported by the things I reward myself with. Here, I’ll outline some of my favorite ways to treat myself. You can try them too, without stressing your body, brain health, or bank account. 5 Self-Care Tips: How to Treat Yourself the Right Way When you want to treat yourself—without succumbing to the many unhealthy treats available out there—you have so many great options. Here are 4 of my favorites: 1. Prioritize Self-Care Time I’m a go-getter who loves to be productive, and I also adore spending time with my loved ones, so I’ll admit that having dedicated “me time” used to make me a little bit anxious. But today, I couldn’t imagine life without it. We women are so used to doing it all that we can put our own well-being on the back burner. However, I’ve learned that it’s crucial to carve out time in the day simply to give back to ourselves. The good news is, there are so many ways you can achieve this. Maybe you have a hobby that really lights you up, like painting or gardening. Or maybe you find joy in gently moving your body, like with stretching, yoga, or tai chi. Perhaps a journaling session or a hot bath soothes your soul. If you’re like me, you’ll find that you can enjoy many different self-care practices, and you’ll want to mix and match them depending on your mood and what you need in the moment. The bottom line is that you must take some time for yourself, so make it a non-negotiable. Schedule it in your calendar if you need to. Whether you want to unwind, process your emotions, reflect on your life’s purpose and goals, or de-stress, there’s an activity that will help you. Just one word of warning: Make sure to spend this time doing something that truly fills your cup. Some activities may seem relaxing, like scrolling on social media, but they’re actually overstimulating and can lead to you feeling worse, not better. Go screen-free during your self-care time for the best results. 2. Take a Spa Day Whether you’re alone or with a loved one, having a spa day is such a fun way to indulge in self-care. Plus, you’ll feel better—and maybe even look better—when you’re done. If you want to splurge on a spa visit, you could try a facial, massage, or body treatment. Some destination spas, like those located in resorts, will offer extra perks with your service, like access to their gym, sauna (see #3 below), or swimming pool, so that you can extend your relaxation time. Others offer discounts on package deals, if you’d like to bring a friend or arrange multiple services for yourself. If you’re on a budget, no problem—you can easily create your own spa day at home. Set the stage with some relaxing music and a 5-minute deep-breathing or meditation session. Hydrate yourself with cucumber and lemon infused water, or sip on a mug of chamomile or lavender tea, which are both known for their relaxation properties. Run a warm bath to soak in, adding extras like essential oils, bath salts, flower petals, or bubble bath. For extra pampering, you can apply a face mask, treat yourself to a do-it-yourself manicure and pedicure, perform a self-massage—or all the above. 3. De-stress with a Sauna Session Saunas have been used therapeutically for thousands of years, and they remain popular today as places to relax and rejuvenate. If you’re spending some time at a spa, you can likely enjoy access to their facilities, like a sauna, stream room, or whirlpool tubs. Or you may be able to use a sauna at your local gym. Today, companies even sell portable options for home use at fairly affordable prices. However you get your sauna fix, I highly recommend giving it a try. One scientific review¹ of 40 clinical studies analyzed the benefits of saunas and found that both Finnish-style and infrared saunas² may offer numerous positive effects, such as: Reduced overall mortality Reduced incidence of cardiovascular events and dementia Help with rheumatic diseases such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis, as well as chronic fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis Improvements in exercise performance for athletes, skin moisture barrier properties, and quality of life While all these benefits are wonderful, I also love to use the sauna as a place to simply sit alone in quiet. We all need time away from the busy demands of everyday life, from screens and technology, and sometimes even from other people! The sauna is a great place to recharge in solitude and silence. 4. Indulge in Healthy Treats We know that ultra-processed foods contribute to lethargy and fatigue, obesity, mental health issues, inflammation, diabetes, deteriorated brain function, and many more negative health effects. The best thing you can do to truly celebrate and reward yourself is to take these off your shopping list—forever. As I mentioned above, when I think “treat,” I think of something that’s going to nourish my well-being, not detract from it. Fortunately, when you remove the refined sugars from your diet, you’ll find that even a simple piece of fruit works to satisfy your sweet tooth. You can also enjoy a treat that offers health benefits by indulging in a piece of extra-dark chocolate—just stick to a ½-ounce serving and choose a variety that’s organic and sugar-free. I understand that sometimes you’ll want to reward yourself with something more decadent. And, with the right ingredients on hand, that’s totally doable. I’ve spent years crafting many delicious recipes for treats that taste amazing—without all the sugar and additives that ultra-processed “treats” contain. If you crave something sweet and creamy, try a dessert smoothie, Avocado Cacao Pudding, or Amazing Avocado Gelato (which is also a big hit with kids). For delicious desserts, I love making “Sugar-LESS” Cookies, Fabulous Fruit Fondue, Nutty Butter Cups, Chocolate Coconut “Ice Cream,” and Strawberry Cupcakes. Top them off with Coconut Milk Whipped Cream or Frosting, if desired. All of the above, and many more, indulgent and nutritious treats can be found in my dessert recipes, with more options in The Omni Diet and The Brain Warrior’s Way Cookbook. Treat Yourself—You’re Worth It Life simply isn’t as sweet when you don’t take those crucial moments in a day or week to refresh, recharge, and reward yourself. Carving out some time for your own renewal might feel like a luxury you can’t afford, but when you push yourself toward burnout, it’s impossible to function at your best—for yourself and for everyone who depends on you. That’s just one reason why it’s a must to treat yourself to healthy rewards on a regular basis. They’re the gifts that keep on giving, and you deserve them! References: Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 1857413. Laukkanen, J. A., & Laukkanen, T. (2018). The effects of sauna bathing on cardiovascular and other health outcomes: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. doi:10.1016/j.mayocp.2018.04.008
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