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6 Must-Try Healthy Fall Drink Recipes
Many of us associate fall with colorful autumn leaves, a pleasant chill in the air, and the family togetherness that accompanies holidays like Thanksgiving. But this time of year can also trigger seasonal depression and cravings for unhealthy foods, while fewer daylight hours and colder temperatures can impact our outdoor and physical activity routines. At the same time, we must be vigilant about boosting and protecting our immune system, since autumn ushers in cold and flu season. In other words, it’s the perfect time of year to choose true comfort foods and drinks. Rather than crashing your energy levels with macaroni and cheese or sugar-packed pies, I recommend reaching for ingredients that will actually make you feel good. And it’s not just about what you put on your plate—you can enjoy a lot of comfort, as well as enhanced energy, from delicious beverages. From brain-healthy hot chocolate to green tea spiked with warming spices, here are some of my favorite drink recipes that are perfect for fall. Tana Amen’s Favorite Fall Drink Recipes Day Break Green Tea Latte Need a morning boost to counteract those colder, darker mornings? The base for this energizing beverage is green chai tea, which provides a smaller dose of caffeine than coffee, plus powerful antioxidants and fall-friendly spices. This recipe makes 2 servings. Ingredients: 20-24 ounces plain unsweetened almond milk 2 green chai tea bags 10 drops vanilla or cinnamon flavored stevia Directions: Heat almond milk in a medium saucepan over medium heat until milk begins to boil. Turn off heat immediately or milk will boil over. Pour heated milk into a teapot and add tea bags, or divide milk evenly between 2 mugs and put 1 tea bag in each. Steep for a few minutes. Add 5 drops of stevia to each cup (or to taste). Serve hot. Morning Mocha Drink If you crave a coffee to start your day, I recommend making a half-caf blend—using half regular and half decaf. Choose organic varieties to prevent harmful chemicals like pesticides from sneaking into your morning Joe, and add an extra energy and flavor boost with delicious chocolate protein powder. This recipe serves 1. Ingredients: ½ pot organic half-caf coffee (50% regular and 50% decaffeinated coffee) 1-2 scoops sugar-free chocolate protein powder, such as BrainMD’s OMNI Chocolate Protein Powder 1 tablespoon coconut oil 1 dropper full chocolate stevia (or other flavor of your choice) Optional: ¼ cup full fat coconut milk Sprinkle of cinnamon Directions: Place all ingredients into a blender. Blend on low to start. Pour into a large coffee mug and sprinkle cinnamon on top, if desired. Drink immediately. Pumpkin Spice-Up Cappuccino Throughout the fall season, pumpkin spice flavors are everywhere. But a lot of mass-produced pumpkin spice products out there are heavily processed and full of sugar. This is my answer to pumpkin spice season: a healthy alternative that’s still rich-tasting, thanks to the addition of coconut oil and ghee, which provide short- and medium-chain fatty acids and support gut health. If you’re aiming for less calories, simply eliminate these oils. Serves 2. Ingredients: 1 pot organic half-caf coffee (50% regular and 50% decaffeinated coffee) 2 cups plain unsweetened almond milk 8 drops pumpkin flavored stevia 1 teaspoon pumpkin pie spice 1 tablespoon coconut oil Optional: 1-2 teaspoons ghee Cinnamon Directions: Brew a pot of half-caffeinated coffee, using equal parts caffeinated and decaffeinated coffee. If you prefer, you may use only decaffeinated coffee. While coffee is brewing, heat 2 cups almond milk on stovetop or in microwave. If heating on stove top, watch closely, because almond milk boils over quickly. If heating in the microwave, place in microwave-safe cup and heat for 2-3 minutes. Pour 2 cups of coffee, warm milk, and all other ingredients in a blender and cover. Blend for 10-15 seconds until froth begins to form. Divide between two large mugs and dust each with cinnamon, as desired. World’s Best Brain-Healthy Hot Chocolate Who doesn’t love a warming hot chocolate in cold weather? The good news is, you don’t have to ingest a ton of sugar and saturated fat to enjoy it. Just make your own blend with cocoa powder, an unsweetened non-dairy milk, and stevia for a sweet treat that’s also beneficial for your brain. You can even increase the indulgence with a small amount of non-dairy whipped cream topping. Ingredients: 1 teaspoon organic raw cocoa powder 16 ounces organic, unsweetened, vanilla-flavored almond milk 3 drops chocolate-flavored stevia Non-dairy whipped cream Directions: Heat almond milk to desired temperature. Stir in cocoa powder until it is fully dissolved. Add chocolate-flavored stevia. Top with a swirl of non-dairy whipped cream. Cinnamon-Spice Stabilizer This recipe, which makes 2 servings, provides plenty of nutrients thanks to its fruits, greens, and seeds. But it also packs protein and delicious flavor with a trio of fall-favorite spices that have real health benefits. Cinnamon, for example, can bolster your working memory and attention span and help regulate blood-sugar levels. And nutmeg contains pain-relieving eugenol as well as myristicin, which has been studied¹ for its role in the management of Alzheimer’s disease and memory loss. Ingredients: 1 large, unpeeled apple, chopped 2 tablespoons avocado (about ¼ of an avocado) ½ cup baby spinach 2 tablespoons shelled hemp seeds 2 scoops protein powder, such as OMNI Protein Powder 1 teaspoon cardamom powder 1 teaspoon cinnamon ¼ teaspoon nutmeg 2 cups unsweetened almond milk 1 cup purified water handful ice cubes Directions: Place all ingredients in blender bowl. Mix for about 30 seconds. Do not over-blend. Pour into 2 large glasses and serve. Mindful Mint Cacao Smoothie For this recipe, which serves 2, prepare iced green tea in advance. I love this smoothie for its green goodness, courtesy of spinach, mint, and chard or kale, but you can also customize it to fit your health needs. To help inspire you, I’ve included a list of optional ingredients—try adding 1 or several of them for extra nutritional power. [wc_row] [wc_column size="one-half" position="first"] Ingredients: ½ apple cored, seeded, and chopped ½ cup banana, slightly green 4-5 fresh mint leaves 1 teaspoon raw cacao 16-20 ounces cold water or unsweetened almond milk handful of ice 2 cups baby spinach 1 chard leaf (or 2 kale leaves), torn from stem 2 scoops vanilla- or chocolate-flavored protein powder, such as OMNI Protein Powder 2 droppers full of stevia (I prefer berry or chocolate flavor) 2 tablespoons coconut butter [/wc_column] [wc_column size="one-half" position="last"] Optional and recommended ingredients: 1 scoop freeze-dried greens 1 tablespoon flax, hemp, or chia seeds 1 tablespoon fiber (inulin or glucomannan) More optional additions for the adventurous (try adding 1-2 of the following): 1 teaspoon maca powder 1 teaspoon pomegranate powder 1 teaspoon acai powder 1 teaspoon camu camu powder 1 teaspoon bee pollen 1 tablespoon aloe gel [/wc_column] [/wc_row] Directions: Add all ingredients to blender bowl (preferably high-powered blender). Turn blender on low at first, then increase speed for about 30 seconds. Add additional water or ice as needed to achieve desired consistency. Pour into two large glasses and serve cold. Give Your Fall Beverages a Boost To further boost beverages with a clean and fast-acting energy source for peak brain and body performance, I like to add the Brain MCT Energy supplement. This liquid—which you can easily add to coffees, smoothies, and shakes—can assist with maintaining a stable weight, enhancing satiety, curbing unhealthy eating, and stabilizing body weight. When fall hits, we all love enjoying cozy times with loved ones. Make them a little bit more memorable (and healthier) by adding some of these recipes to your rotation. Or simply enjoy them during some quiet time alone, any time of the day. ’Tis the season for comfort—and self-care! References: ¹ Effects of medicinal plants on Alzheimer’s disease and memory deficits, Akram, Muhammad M.D., Ph.D.; Nawaz, Allah. Neural Regeneration Research 12(4):p 660-670, April 2017. | DOI: 10.4103/1673-5374.205108
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How to Calm Your Mind So You Can Achieve Restful Sleep
As many as 70 million Americans have ongoing sleep problems.¹ The list of reasons why people miss out on a good night’s sleep is extensive. So, what keeps you up at night? Do you tend to ruminate over mistakes, grievances or unfinished projects? Do you anticipate the worst and worry about every detail of your life…and the lives of your family and friends? Repetitive or automatic negative thoughts (ANTs), can take their toll on you mentally and prevent you from getting consistent and quality sleep. It’s easy to allow your mood or state of mind to rob you of adequate sleep. Here are a few tips for how to calm your mind so you can achieve restful sleep… 3 Easy, Natural Ways to Achieve Restful Sleep 1. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 2. Breathe Deeply Deep, diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and allows your brain to function better. 3. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Studies have shown that slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help with sleep. If you share the room with someone who snores, try wearing ear plugs. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties turning off your brain before bedtime, you might consider taking serotonin. What is Serotonin? Our brains produce a naturally soothing neurotransmitter called serotonin. Serotonin pathways encompass nearly every brain zone and play many important roles in the brain’s biochemistry and metabolism. Serotonin circuits are intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, and for healthy hormone balance. This versatile neurotransmitter system even supports healthy appetite, blood sugar maintenance, utilization of stored fat for temperature regulation, and healthy liver function. Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support helps increase the production of soothing brain waves, corrects stress-related nutritional deficiencies, and promotes relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* 5 Key Ingredients of Serotonin Mood Support Vitamin B6 This water-soluble vitamin is essential for at least 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. It is essential for aiding the production of serotonin and other brain neurotransmitters. Vitamin B6 is also vital for early brain development and for supporting the body’s innate antioxidant defenses. This formula provides the two chemical forms of B6 that are most fully absorbed and utilized: pyridoxine as hydrochloride, and pyridoxal-5-phosphate.* Folate This formula contains the vitamin folate as methylfolate (MTHF or MethylTetraHydroFolate), which is the most active and easily utilized form of this vitamin.* Your body needs folate for numerous biochemical functions, such as making and repairing DNA, genes and chromosomes. The brain specifically requires MTHF to make neurotransmitters, to produce the myelin insulation of nerve cells, and to make the sleep hormone melatonin. Folate also helps the liver and other organs recycle the metabolic product homocysteine, to prevent it from building up to toxic levels. BrainMD uses methylfolate instead of folic acid, which does not occur in nature and requires the body to use enzymes that can be poorly functional due to mutations.* Vitamin B12 This vitamin is essential for the structural integrity of the brain and spinal cord, and for a variety of essential functions in our nerve cells. Methyl-B12 is fully activated B12 and is superior to cyano-B12 (cyano-cobalamin), which contains potentially harmful cyanide and is found in many multivitamins.* Vegetarians, vegans, smokers, people taking certain over-the-counter medications, and the elderly are at risk of vitamin B12 deficiency. Higher levels of B12 are linked to better control over mood, behavior, personality and mental clarity.* Satiereal® Saffron Satiereal® is a patented standardized concentrate of saffron, a traditional medicine used for a variety of applications in the Middle East, India, China, and Europe.* Saffron is the world’s most expensive spice and its standardized extracts are under intensive investigation for their mood-improving, anti-stress and cognitive benefits.* Saffron contains more than 50 substances that could be contributing to its powerful antioxidant, brain-protective, and considerable brain-enhancing actions, including actions on serotonin receptors as well as other neurotransmitter systems.* Many clinical trials have validated saffron’s mood benefits,³ others are positive against stress and anxiousness, still others have established its benefits for memory.* 5-HTP This metabolite is naturally made by neurons in the brain, and when taken as a supplement, promotes its own conversion to serotonin as needed. 5-HTP promotes calm, positive mood, relaxation and healthy sleep.* The 5-HTP included in Serotonin Mood Support was extracted from the African plant Griffonia simplicifolia. Serotonin Mood Support FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Serotonin Mood Support? Take four capsules daily in divided doses with meals. Higher intakes may be beneficial, as recommended by a nutritionally informed physician. Is Serotonin Mood Support safe for long-term use? Yes, as long as you stay within the recommended dosage. If you wish to take higher doses than we recommend, discuss your reasons in advance with your nutritionally informed physician or other qualified healthcare professional. Can I take Serotonin Mood Support if I’m taking an antidepressant medication? BrainMD recommends you not use this product if you are currently taking antidepressant or monoamine oxidase inhibitor medications.* Can I take Serotonin Mood Support if I’m nursing or pregnant? Serotonin Mood Support is not recommended for use in women who are nursing or pregnant. [/wc_box] What Others Are Saying A Miracle “Serotonin Mood Support has been a miracle for me. My world is in color again, I’m happy, the noise in my brain is gone.” -J, verified customer A Supplement That Delivers “I can say without equivocation that this product makes a magnificent difference with respect to sleep issues, outlook, and general feelings of wellbeing.” -Faith, verified customer Achieve Restful Sleep Lifestyle habits such as daily exercise, consuming smart carbohydrates in moderation, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood, promote calm and help you achieve restful sleep. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://pubmed.ncbi.nlm.nih.gov/20669438/ JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383. https://doi.org/10.3736/jintegrmed2013056
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Juicing 101: Here Are the Health Benefits and Downsides You Need to Know
In a world where green drinks and nutrient-dense smoothies are touted as health elixirs, it’s easy to get swept up in the wellness trend known as juicing. But before you stock up on kale and cucumbers, let’s explore whether juicing is truly a ticket to better health—or just another flash-in-the-pan fad. What is Juicing? Juicing is the process of extracting juice from fruits and vegetables. Typically, this is done with a specialized machine called a juicer or extractor, which separates the liquid from the pulp and fiber of the produce. The resulting juice is then consumed as a beverage or used in cooking and baking. Juicing has gained popularity in recent years as a way to increase fruit and vegetable intake and obtain their associated health benefits in an easily digestible form. Some people also use juicing to help detoxify or cleanse their bodies. Is Juicing Healthy? Juicing can be a healthy addition to your diet, offering a concentrated source of vitamins and minerals. Fresh juices are packed with nutrients that may support overall health. One major benefit is the easy absorption of these nutrients. Juicing fruits and vegetables can help your body access essential compounds more efficiently. Drinking juice might also boost hydration levels. Many fruits and vegetables have high water content, which may help you stay hydrated throughout the day. Another advantage is increased variety in your diet. Juicing makes it possible to consume different kinds of produce that you might not typically eat whole. This can lead to discovering new flavors while diversifying nutrient intake. Also, some people find juicing helpful for digestion. Certain enzymes present in raw fruits and veggies can support digestive health when consumed in liquid form. This can potentially enhance gut function over time. Potential Downsides of Juicing Juicing can be an enjoyable way to consume fruits and vegetables, but it isn’t without its drawbacks. One significant concern is the lack of fiber, which plays a crucial role in digestion and helps keep blood sugar levels steady. When you juice fruits and vegetables, much of the essential nutrients get left behind in the pulp. Another concern is the concentration of calories. A glass of juice may contain more calories than eating whole fruits or vegetables since it takes a lot of produce to make just one glass of juice. If consumed excessively, juicing can lead to unintended weight gain. Also, some commercial juices are loaded with added sugars or preservatives that can compromise their health benefits. Even homemade juices can become overly sweet if too many high sugar fruits are used. Juicing shouldn’t replace regular meals; doing so may lead to nutrient deficiencies over time since juices often lack protein and healthy fats necessary for balanced nutrition. How to Incorporate Juicing Into a Healthy Lifestyle Incorporating juicing into your routine can be an enjoyable way to shake up your healthy beverages. Start by adding a juice to your breakfast. A refreshing greens juice can help kickstart your day with essential vitamins and minerals. Consider swapping afternoon snacks for a nutrient-packed juice instead. This can keep you energized without the sluggish feeling that often follows munching on unhealthy snacks. Try experimenting with different flavors and combinations to keep things interesting. For optimal health, blend fruits, vegetables, or herbs based on what’s in season or what you enjoy. To add a social element, invite friends over for a juicing party. Share recipes and taste each other’s creations – it makes healthy eating fun! Also, be sure to listen to your body; if you’re experiencing periods of low energy, consider a revitalizing beetroot juice loaded with natural sugars and nitrates to help boost stamina. It’s important to balance juices with whole foods to ensure you’re getting the fiber and nutrients necessary for optimal health. Homemade vs Store-bought Juices When it comes to choosing between homemade and store-bought juices, several factors come into play. Homemade juices offer freshness and control over the ingredients. You can mix your favorite fruits and vegetables without preservatives or added sugars. On the other hand, store-bought options provide convenience. They’re ready to drink, making them a quick solution for busy lifestyles. However, many commercial juices undergo pasteurization, which may reduce some nutritional value. Cost is another consideration. Making juice at home can often save money in the long run, especially if you buy seasonal produce in bulk. Flavor also can vary significantly; homemade blends tend to taste fresher than their mass-produced counterparts, which might taste diluted or overly sweetened. Ultimately, it’s about personal preference and lifestyle choices when deciding between these two juicing options. Tips for Choosing the Right Ingredients for Your Juice Choosing the right ingredients for your juice can make all the difference when it comes to flavor and nutrition. Start with a variety of fruits and vegetables – eat the rainbow of colors like carrots, beets, and spinach. Next, consider seasonal produce. Fresh ingredients are often more flavorful and nutrient-dense. They also tend to be less expensive. Don’t forget about herbs! Adding fresh mint or basil can elevate your juicing game to a whole new level. Balance sweetness with acidity; combine apples or oranges with something tart like lemon or lime for a refreshing twist. The key is to experiment. Try to find combinations that excite your taste buds while maximizing health benefits. Find the Joy of Juicing Juicing can be a nutritious addition to your diet. However, relying solely on juices may lead to nutrient imbalances. Whole fruits and vegetables provide fiber, which helps support digestion and keeps you feeling full. Incorporating juicing into a balanced diet means using it as a complement rather than a replacement for solid foods. The right ingredients matter – opt for organic produce when possible and consider adding greens or proteins like nuts or seeds for extra nutrition. Juicing can be refreshing and nourishing if integrated thoughtfully into your daily routine. Be mindful of what works best for your body and enjoy the delicious flavors that fruits and vegetables can provide. Juice and enjoy! 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.
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10 Best Ways to Take Care of Your Mental Health This Winter
Winter is finally here! For many, this season is associated with happy things like crisp weather, warm beverages, and dazzling light displays. But for others, the weather change and shorter days signal a downturn in mood¹ and energy that leaves them feeling sad, lethargic, and fatigued. There are several reasons why a change in seasons can negatively affect a person’s thoughts and feelings. Spending more time indoors can trigger physiological changes in the brain, which can have a significant impact on attitude and outlook. Also, less sunlight may cause a decrease in serotonin, which can trigger low mood. Seasonal Low Mood Many people deal with low mood during the winter months or holiday season. Whether brought on by unrealistic expectations, excessive stress or family drama, anxious or depressive thoughts can come on without warning. Low mood can lead to possible mental health concerns. It can also contribute to adverse physical consequences. Symptoms of seasonal low mood can include: Negative or guilty thoughts Mental fogginess Purposefully avoiding social interaction Overeating and emotionally eating Periods of starving and bingeing Difficulty with concentration and memory Since many people dismiss these symptoms as just feeling down, they may not get the help they need, which can result in serious mental or emotional difficulties. The good news is that there are numerous natural ways to support your mental health and reduce the symptoms that come with winter blues. To promote full brain and body wellness, here are 10 healthy strategies for boosting your mood this holiday season: Top 10 Ways to Take Care of Your Mental Health This Winter! Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels, which can help improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp² for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. Deep Breathing Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this about 10 times and you will start to feel more relaxed. It sounds so simple, but breathing is essential to life. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of a funk. Increase dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. Find Support in Community Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your mental and emotional fitness, focus your energy on people who are positive and engage in healthy habits. Get Your Rest Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Remember Happy Times If it’s been a while since you worked on a scrapbook or photo album, the holidays are the perfect time to preserve your memories (especially if the weather isn’t so nice). Also, editing, archiving and watching old family videos can serve the double purpose of providing hours of enjoyment working on a project while also reminding you of some of the happier moments in your life. Burn Some Calories Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise increases levels of dopamine and can boost blood flow to deliver oxygen and other positive nutrients to the brain. It also increases a growth factor called BDNF (brain-derived neurotrophic factor), which helps generate new brain cells and can assist the brain in self-regulating mood, attitude, and focus. To maintain an even mood and a sense of mind-body balance, establish a daily exercise routine that works for you and stick to it. Write it Down One of the best ways to remain grateful is to write down the positive things that have taken place that day. Keeping a journal can be an enjoyable hobby as well as a great way to unwind after a stressful day. One of the biggest benefits of journaling is when you look back at earlier entries and see the many blessings you’ve enjoyed in your life. Jot down three things that you’re grateful for every day. Then, experience the bliss that gratitude can bring. Reach Out for Help Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can aggravate your feelings of negativity. Resist the urge to shut out the individuals who can offer you encouragement and support. Let friends and family know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone. Get Nutritional Support Whether you find yourself having negative or anxious thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around. These brain-directed supplements have been formulated with the highest quality nutrients and ingredients that can help you feel calm, content, and able to manage stress or mental strain. Winter Mental Health Matters Adopting these brain healthy habits can help to improve your mental and emotional well-being during the holiday season. Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. UChicago Medicine. (2024, January 5). Seasonal affective disorder: How to spot and treat the ‘winter blues’. 2. Rohan, K. J., & Roecklein, K. A. (2014). Cognitive-behavioral therapy and light therapy for preventing seasonal affective disorder in winter. Journal of Affective Disorders, 156, 227-234. doi:10.1016/j.jad.2013.12.011
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What is MSG and Why You Should Avoid Food Additives
Many are aware of the dangers of having too much salt (sodium chloride) in their diet. Some may also know to steer clear of MSG (monosodium glutamate). However, it’s a good bet many people have no idea why. What is MSG? MSG is a crystalline powder that is white in appearance, like sugar or salt. MSG comes from the amino acid glutamate (or glutamic acid). Humans naturally produce glutamate, which is necessary for many of the body’s functions. Small amounts of glutamate are naturally present in a wide variety of foods, including mushrooms and tomatoes. Glutamate is needed to make proteins and is a major neurotransmitter in the brain. MSG is a manufactured combination of one (mono) sodium atom with glutamate. As a low-cost flavor enhancer, it often is added into broths, seasonings, canned soups, fast food, and processed meats and snacks. But the body has no ongoing need for dietary glutamate, and seasoning foods with MSG has been clearly documented to be a bad choice for your health and we need to avoid food additives whenever we can. A Short History of MSG MSG has been frowned upon by many in the health community for decades now. But this food additive wasn’t always viewed in such a negative light. In fact, when it was introduced in 1908, MSG was widely accepted and lauded as an inexpensive seasoning. MSG came to America in the mid-1930s. It was first introduced to consumers via canned soup, courtesy of large manufacturers such as the Campbell’s Soup Company. From 1930 to 1941, America purchased more MSG than every other country except for Japan and Taiwan. Though the Pearl Harbor attacks in 1941 slowed imports of MSG, it soon was introduced in packaged foods and certain restaurant cuisines. In 1958, the FDA’s GRAS (Generally Recognized As Safe) approval was given to MSG, a designation that has never been rescinded by the FDA despite growing concerns about the food additive. Curiously, even though the FDA recognizes MSG as being (generally) safe, it requires all foods containing MSG to list that fact on the label. By the 1960s, activism surrounding the environment and human health burgeoned in America, and MSG began to be targeted by product safety groups. In 1968, a letter from doctor Robert Ho Man Kwok, published in the New England Journal of Medicine¹ under the headline “Chinese-Restaurant Syndrome,” raised awareness of the potential negative effects of MSG. The MSG Controversy Concerns over the negative effects of MSG have grown since the 1960s. Some even consider the flavor enhancer to be a toxin. However, several double-blind studies have failed to definitively prove the hazards of ingesting MSG. Despite this, a growing number of people have reported common complaints after eating foods high in MSG. This “MSG symptom complex” (another name for the “Chinese Restaurant Syndrome”), includes: Skin flushing/burning sensation in the face and neck Headaches Profuse sweating Numbness or tingling sensation Nausea Weakness Chest pain, heart palpitations Though a great variety of animal studies implicate MSG in damage to the brain and other organs², at this point researchers haven’t been able to confirm a direct link between these complications of the MSG symptom complex and human MSG consumption. Since so much confusion and controversy surrounds this food additive, let’s take a closer look at the possible dangers of MSG and why we should avoid food additives altogether... 3 Reasons to Eliminate MSG & Avoid Food Additives in Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Adverse Effects Some people have experienced adverse effects (listed above) when consuming MSG, especially in significant quantities, which seems to be around 3 grams or more per meal.³ Though it’s uncertain why the issues occur, some researchers believe that consuming an unnaturally high amount of glutamate from MSG can possibly cross the blood-brain barrier and have a toxic effect on the brain. The brain needs glutamate for its normal, healthy functioning, but it seems gram amounts of glutamate coming from dietary MSG can have undesirable biochemical effects there – and possibly in other organs. The added sodium coming from MSG also may not be good. Though sodium is essential for our health we normally get more than sufficient amounts from our daily diet. Caloric Intake Some evidence has found that MSG may help you feel full, which can aid in weight management. This can be an effective weight-loss tool in the case of low-calorie soups that can help you feel sated. However, other studies have found that instead of reducing caloric intake, MSG can actually increase it. As such, it’s recommended to exercise caution when consuming soup, especially canned or packaged varieties. Major Illness Some human studies have linked excessive MSG intake with weight gain and other serious weight-related issues. Other studies, some of which have been disputed, have found that MSG raised blood pressure and contributed to metabolic problems. From these conflicting outcomes, it’s clear that more human studies need to be conducted to properly determine if MSG is harmful to human health. [/wc_box] Reduce Your MSG Though the evidence doesn’t definitively support or condemn MSG, it’s a good idea to reduce or eliminate it from your diet. As with any food you eat, BrainMD recommends a commonsense approach. Always read labels and keep an eye out for products that contain MSG. 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: Kwok, R. H. M. (1968). Chinese-restaurant syndrome. The New England Journal of Medicine, 278(14), 796. https://doi.org/10.1056/NEJM196804042781419 Shivasharan, B.D., Nagakannan, P., Thippeswamy, B.S. et al. Protective Effect of Calendula officinalis L. Flowers Against Monosodium Glutamate Induced Oxidative Stress and Excitotoxic Brain Damage in Rats. Ind J Clin Biochem 28, 292–298 (2013). https://doi.org/10.1007/s12291-012-0256-1 Yang, W. H., Drouin, M. A., Herbert, M., Mao, Y., & Karsh, J. (1997). The monosodium glutamate symptom complex: Assessment in a double-blind, placebo-controlled, randomized study. The Journal of Allergy and Clinical Immunology, 99(6), 757-762. https://doi.org/10.1016/S0091-6749(97)70137-0
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Guide to Peak Energy: Revolutionizing Energy for Mind & Body
If you’ve ever felt like you’re constantly chasing your energy levels—whether it’s struggling to stay focused at work or trying to squeeze out that last bit of effort in the gym—trust me, you’re not alone. We live in a world that demands high energy output—and for some of us, that demand is constant and unrelenting. So energy is a big deal. As a clinician, I can tell you that “I don’t have any energy!” is one of the most common complaints I hear from my clients. But here's the thing: not all energy is created equal. That’s where the combination of PeakATP and Enfinity™ comes in—a scientifically backed solution for sustained energy that fuels both your mind and body. Why Energy is the Key to Everything Energy is, quite literally, what keeps us going. Whether it’s powering through a meeting, finishing a workout, or even blinking our eyes, everything we do depends on having enough of it. And while most of us turn to quick fixes—caffeine, energy drinks, or sugary snacks—the result is usually a rollercoaster ride of spikes and crashes. This is where PeakATP and Enfinity™ change the game, offering long-lasting, balanced energy that doesn’t leave you hanging mid-day. Understanding ATP – The Body’s Energy Currency To understand exactly how peakATP is a game-changer, first you have to know what ATP is. ATP stands for adenosine triphosphate, also known as the body’s energy currency. Think of it as the cellular fuel that powers every single action in your body, from lifting weights to firing off a quick email. When your ATP levels drop, so does your ability to perform—mentally and physically. The challenge is that ATP stores get depleted not just with exercise but also during times of intense mental activity or stress. From personal experience, I can tell you that after every time I give a lecture I feel as depleted as I do after running a 10K! That’s because the brain runs on the same fuel as the muscles—so talking for an hour in front of an audience will definitely make your brain feel fatigued. And—to make matters worse---we make less and less ATP as we age, leaving us feeling even more fatigued than we used to after any strenuous activity, be it mental (like a lecture or a presentation) or physical (like a tennis match or a spin class). So, how do we keep those energy levels topped up? That’s where PeakATP comes in. What is PeakATP? PeakATP is a clinically studied, patented form of ATP Disodium that directly increases the body’s ATP levels. Unlike most energy supplements that rely on caffeine or sugar for a short-term energy burst, PeakATP fuels your body at the cellular level, providing long-lasting energy without the crash. In a 2013 study, participants supplementing with PeakATP saw improvements in muscle strength, power, and lean muscle mass(Paraxanthine more info …)(Paraxanthine more info …). What’s particularly exciting is that ATP is as vital for brain function as it is for muscle performance. Depleted ATP stores can lead to mental fatigue, brain fog, and slower cognitive responses. By replenishing ATP levels with PeakATP, you are fueling both your muscles and your mind. So ATP—in a form the body can use, like the ATP Disodium in PeakATP—would be a terrific boost to your energy all by itself. But we haven’t even gotten to the good part yet. Enfinity™ Paraxanthine – The Smarter Caffeine Alternative Now let’s talk about the other half of the power duo that is PeakATP: Enfinity™. Enfinity™ has one active ingredient: Paraxanthine, the main metabolite of caffeine. Here’s a little-known fact: most of the benefits we associate with caffeine actually come from paraxanthine, not caffeine itself. And while caffeine can leave you jittery, anxious, or staring at the ceiling at 3 AM, paraxanthine offers the same focus and alertness without the downsides(Paraxanthine more info …). (To understand what paraxanthine does, take a minute to think about how you feel when you’re tired. What’s actually happening in the body when it’s time to go to sleep (or even when you nod out at the opera house)? Your body is flooded with a molecule called adenosine. Adenosine’s purpose is to signal to your brain that you’re ready for sleep. Adenosine floods your body, locks into the receptors, and all of a sudden you’re nodding out! Paraxanthine works by inhibiting adenosine receptors, the same mechanism as caffeine, but without creating the stimulant-related side effects that leave some people feeling over-caffeinated or burned out Paraxanthine more info …). In a 2021 double-blind, placebo-controlled study, paraxanthine was shown to improve cognitive performance by reducing reaction times and increasing accuracy on tasks like the go/no-go task—a measure of mental flexibility(Paraxanthine more info …). What’s even more impressive is that paraxanthine outperformed caffeine in cognitive tests following intense physical activity, such as after a 10K run, suggesting that it can help maintain mental clarity even under physical strain. And research has also shown that paraxanthine enhances cognitive performance, helping improve focus, memory, and reaction time, all without the crash that often follows caffeine consumption(Paraxanthine more info …). Introducing the Revolutionary 2-in-1 Energy Supplement: Peak Energy So, why combine these two? Think of it this way: PeakATP provides your muscles with the raw energy they need to perform, while Enfinity™ ensures your brain is firing on all cylinders. Together, they create a complete mind-body energy solution. Whether you’re pushing through a tough workout or need to stay sharp in a long meeting, Peak Energy helps you stay strong, focused, and ready to tackle whatever comes your way. PeakATP has been shown to increase blood flow to working muscles, resulting in faster recovery and reduced muscle fatigue after exercise. Meanwhile, paraxanthine has been shown to shorten reaction times and reduce errors in cognitive tests, especially following intense physical activity (Paraxanthine more info …). The combination of these two ingredients gives you the best of both worlds—physical endurance and mental sharpness. The best part, you can choose how you prefer to take Peak Energy- either in daily capsules or in a delicious black raspberry citrus energy drink powder mix. Perfect for adding it to your morning glass of water or smoothie! Who Should Take Peak Energy? This unique combination of ingredients makes Peak Energy ideal for a wide range of people: Athletes and fitness enthusiasts: If you’re looking to increase strength, endurance, and power in the gym, PeakATP can help you hit new personal records. Enfinity™ adds the mental focus you need to stay sharp during high-intensity workouts. Professionals and students: Whether you’re working on a deadline or studying for exams, Enfinity™ provides smooth, focused energy without the jittery side effects of caffeine, while PeakATP ensures your brain has the fuel it needs to stay alert. Aging adults: As ATP production naturally declines with age, supplementing with PeakATP helps replenish those stores, supporting both physical vitality and cognitive health. Meanwhile, Enfinity™ helps improve focus and clarity, making it easier to stay mentally sharp. Backed by Science – The Research Behind Peak Energy What makes Peak Energy stand out is the science backing their claims. Here’s a look at some of the key studies: Increased Strength and Power: A 2013 study published in Nutrition & Metabolism found that participants who supplemented with PeakATP experienced significant improvements in muscle strength, power, and overall performance(Paraxanthine more info …). Improved Muscle Recovery: Research published in Frontiers in Physiology demonstrated that PeakATP enhances blood flow to active muscles, speeding up recovery after intense exercise(Paraxanthine more info …). Cognitive Enhancement: In a 2021 study, paraxanthine significantly reduced reaction times and improved accuracy on cognitive tasks compared to placebo, demonstrating its ability to enhance mental performance without the drawbacks of caffeine(Paraxanthine more info …). Better Focus Post-Exercise: A 2024 study showed that paraxanthine outperformed caffeine in improving cognitive function following a 10K run, helping participants stay focused and alert after physical exertion(Paraxanthine more info …). The Future of Energy and Performance In a world where quick-fix energy solutions often come with a price—whether it’s the post-caffeine crash or the jittery side effects—it’s time for something smarter. Peak Energy represents a new era of energy supplementation. Whether you’re an athlete pushing for that extra rep or a busy professional needing mental clarity, this dynamic duo can help you reach your full potential. Experience the difference that true, sustained energy can make with BrainMD’s latest product featuring PeakATP and Enfinity™. Your mind and body will thank you. References Wilson JM, et al. "Effects of oral adenosine-5′-triphosphate supplementation on athletic performance, skeletal muscle hypertrophy, and recovery in resistance-trained individuals." Nutrition & Metabolism, 2013. Jordan AN, et al. "ATP supplementation improves repeated sprint ability and performance in elite cyclists." Frontiers in Physiology, 2018. Rathmacher JA, et al. "Effects of adenosine-5′-triphosphate supplementation on performance and recovery in resistance-trained athletes: A randomized, double-blind, placebo-controlled study." Journal of Strength and Conditioning Research, 2012. Yoo C, et al. "Acute Paraxanthine Ingestion Improves Cognition and Short-Term Memory and Helps Sustain Attention in a Double-Blind Placebo-Controlled Crossover Trial." Nutrients, 2021. Gross KN, et al. "A Dose-Response Study to Examine Paraxanthine’s Impact on Energy Expenditure, Hunger, and Lipolysis." Journal of Dietary Supplements, 2024.
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Tana Amen Shares Her Menopause Journey: Finding Health & Balance Naturally
Women today have become much more aware of the disruptions that accompany menopause, the transition once referred to as “the change of life.” This process was previously mysterious and taboo, but we’ve made great strides in educating ourselves more about what happens within the body—and sharing our own experiences with it. We’re now better prepared to face a variety of unpleasant symptoms, from night sweats and irritability to depression and anxiety. But for some women, these side effects are just the tip of the iceberg as they navigate the menopausal journey. Did you know that symptoms like memory loss, brain fog, and even thinning hair can be part of menopause too? The truth is, even medical experts are still learning more about this complex process. More research is needed, and everyone is affected differently. So, yes, all the above-mentioned symptoms (and more) can become a problem during menopause, but your journey will be unique to you. These changes can also start presenting themselves earlier than you might expect, since perimenopause can actually start 10 years before menopause. That’s a big chunk of a woman’s life that may be affected by this variety of changes. Here, I’ll discuss some of the major shifts that can take place, including ones I’ve personally faced—and what we as women can do to combat them. Common Menopause Symptoms Weight Gain. Studies cite an average of 1 pound per year gained during the menopausal process. A 2021 scientific review¹ published in the journal Menopause noted that several factors can influence menopausal weight gain. First, the body’s composition changes, with a decrease in lean muscle mass and an increase in fat mass. In addition, some women take menopause-related medications that contribute to weight gain—like hormone treatments or antidepressants. I’ve been affected by menopausal shifts, too. For example, I always enjoyed a high metabolism, and in my younger years I could get away with eating more healthy carbs. But factors like stress and shifting hormones can change all that when you hit your late 40s and early 50s. In my case, switching to a lower-carb, high-fiber diet—with higher fat and protein—helped me get back on track. It took some effort for me to understand that these changes are part of life, and getting upset over them doesn’t help. Just make adjustments and stay attuned to what your body needs as it evolves with age. I suggest looking at this as an opportunity to grow and get reacquainted with your body. You could make positive changes now that will improve the rest of your life. Hormonal Changes. Hormone fluctuations are at the root of many menopause symptoms. Some of the most common symptoms women experience include: Hot flashes Mood swings Memory loss Depression Anxiety Lowered libido Migraines Back pain Incontinence Vaginal dryness/painful intercourse While this is a long list of potential issues, the good news is that most of them are, if not 100% fixable, at least things you can work on, improve, and get help with. For example, during my perimenopause and menopause journey, I had my hormone specialist on speed dial. I’ve gone so far as to say that progesterone should be in the drinking water for any woman over the age of 40! While I loved the results of hormone replacement therapy, it’s definitely a personal choice that only you can make. But regardless of what you choose, you can also take a lot of steps that are totally natural. One of my favorite all-natural solutions is supplements. Introducing Menopause Essentials+ BrainMD just released a supplement called Menopause Essentials+ that I know is going to be a major game changer for so many women who are going through the menopause journey. It supports hormonal balance, overall wellness, and healthier aging with a powerful blend of clinically studied ingredients. Ultimately, it delivers welcome, fast-acting relief from even the toughest menopause symptoms. The key ingredients in Menopause Essentials+ include: EstroG-100®: This blend of 3 herbal extracts is clinically shown to reduce menopausal symptoms such as hot flashes, night sweats, and fatigue. (I’ll share more on those clinical results below.) Red Orange Complex®:This ingredient is derived from Sicilian blood oranges. As an antioxidant, it fights internal inflammation and boosts your skin’s appearance by reducing wrinkles and promoting radiance. Trans-Resveratrol:You may have heard of resveratrol, a polyphenol found in grape skins. It adds several benefits to this supplement—improving circulation, enhancing mental clarity, and promoting a strong, healthy heart. Vitamin D3:We know that women lose bone density and mass in the menopausal process. Vitamin D3 helps maintain bone density, reduces inflammation, and boosts muscle strength to keep your body strong and resilient. Vitamin K2 (MK-7):Along with consuming calcium, menopausal women need to ensure it’s actually reaching the bones, where it’s needed. Vitamin K2 assists that process, which promotes bone and heart health. Most importantly, unlike many supplements out there that promise benefits and don’t deliver, Menopause Essentials+ is backed by research and results. In a clinical study on EstroG-100®, the powerhouse ingredient behind this supplement, 50% of women experienced noticeable symptom relief in as little as 7 days, and 76% reported extreme satisfaction with their results. The 12-week double-blind, placebo-controlled clinical study on EstroG-100® studied the effects of a 514-milligram dose twice daily, which is the dosage used for Menopause Essentials+. The results were overwhelmingly positive, with women reporting: 93% overall satisfaction 84% reduction in daytime hot flashes 82% reduction in nighttime hot flashes 81% improvement in sleep quality 82% improvement in mood and emotions 89% increased interest in sex Taking Back Your Life and Health Through Menopause Having experienced menopause-related setbacks myself, I know how stressful they can be. When your mood and memory is thrown out of whack, your sleep is suffering, and you’re struggling with weight gain or food cravings, it’s hard to feel like your best self. That’s why the Menopause Essentials+ supplement—used alongside lifestyle choices like a healthy diet, exercise, and sleep hygiene—can truly allow women to thrive once again. Restoring energy levels, fighting fatigue, protecting the health of your bones and heart, and reducing hot flashes and night sweats for better sleep quality are just some key benefits that Menopause Essentials+ offers. Other benefits, like improved moods and mental clarity, will help you make better health decisions, enhance your closest relationships, and tackle your to-do list with greater ease. Meanwhile, the skin and hair health benefits help boost your confidence—because it’s important to look our best in addition to feeling our best. And with a healthier libido, hormonal balance, and body weight, you’ll be able to more fully enjoy the life you’ve built in your middle-age years. The overall effect is greater vitality, confidence, and vibrancy as you navigate this series of changes in your body. You need only 2 capsules of Menopause Essentials+ daily, making it an easy addition to your health and supplement routine. And, because it’s a natural and hormone-free solution, you can use Menopause Essentials+ in conjunction with other supplements (try BrainMD’s Omega-3 Power, Smart Creatine+, and Smart Collagen) and even with hormone replacement therapy. Just make sure to discuss with your healthcare provider before adding anything new to your current health and wellness regimen. Coping with the Natural Changes of Menopause Menopause occurs as a natural change of life after we pass our child-bearing years. It’s nature’s way of making space for the next generation to ascend and thrive. But, in today’s world, many of us feel like our lives are just beginning again in our 40s and 50s! I’ve found that it’s best to simply acknowledge and accept certain disruptions during the menopause transition—while making our best efforts to counteract and reduce them through smart lifestyle choices. Reference: ¹ Knight, Michael G. MD, MSHP; Anekwe, Chika MD, MPH; Washington, Krystilyn MD; Akam, Eftitan Y. MD; Wang, Emily; Stanford, Fatima Cody MD, MPH, MPA. Weight regulation in menopause. Menopause 28(8):p 960-965, August 2021. | DOI: 10.1097/GME.0000000000001792
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Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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Heavy PMS Symptoms & Period Cramps? Here’s What Your Body is Telling You
Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you. Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms. What’s Normal? Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come. Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.1 Progesterone levels fall, then rise.1 Serotonin, a brain chemical that affects mood, is also fluctuating.2 These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month. PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.3 They may also change before and after you have children. The most common physical and emotional PMS symptoms include: Abdominal cramps Hormonal acne Headaches Fatigue Bloating Body aches Breast tenderness Changes in libido Irritability Mood swings Feelings of anxiousness or sadness If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions. While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle. Natural Solutions for Severe PMS and Period Symptoms There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you. Heavy Flow Periods Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.4 When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure. Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue. Increase Water Intake It is vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps. Eat Iron-rich foods Blood loss can lead to iron deficiency.5 Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.6 Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows. Get Extra Vitamin C Vitamin C helps your body absorb iron.7 In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.7 Cramps Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern. For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.8 Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower. As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.9 Opt for low-intensity exercises like yoga, walking, or stretching. Certain vitamins and minerals can help to relieve cramping. These include: Magnesium – relaxes muscles10 Iron – replenishes iron lost through blood loss Omega-3 fatty acids – reduces inflammation11 Potassium – reduces bloating and muscle cramps12 Vitamin B6 – improves mood and reduces pain13 Fiber – reduces inflammation and bloating Zinc – reduces inflammation and supports antioxidant defense14 10 Foods that can ease period cramps: Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron Bananas: Rich in potassium and vitamin B6 Salmon: High in omega-3 fatty acids Ginger: Contains anti-inflammatory and pain-relieving properties Dark Chocolate: Contains magnesium and mood-boosting properties Walnuts: Contain magnesium and omega-3 fatty acids Avocados: Good source of healthy fats, magnesium and potassium Berries: Rich in antioxidants and fiber Oats: High in fiber, magnesium, and zinc Pumpkin Seeds: Packed with magnesium, zinc, and iron Hormonal Acne It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage.. As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline. If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts. 5 Natural Skincare Treatments for Hormonal Acne Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.15 Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.16 Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.17 Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.18 Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.19 Irritability and Mood Swings Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down! With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.20 If your irritability level seems worse than normal, you might simply need a little extra self-care: Go for a walk Try meditation Journal your thoughts Do something that you love Practice yoga or gentle exercise The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.21 Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.21 Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS. To lift your mood, consider increasing your intake of these 2 essential nutrients: Magnesium – found in spinach, almond, dark chocolate, or targeted supplements13 Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins13 Insomnia Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.22 If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution. A good bedtime routine might include: Consistent sleep schedule: Go to bed and wake up at the same time every day Wind down activities: Try reading, stretching, journaling, or meditating Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep Warmth: Take a warm bath or shower, or enjoy a warm cup of tea Other things that may help with PMS insomnia: Cutting back on caffeine and alcohol Daily exercise Meditation before bed Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements The Takeaway Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor. 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. References: Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext. South Dartmouth (MA): MDText.com, Inc.; August 5, 2018. Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women [published correction appears in Sci Rep. 2019 Apr 3;9(1):5797. doi: 10.1038/s41598-019-41392-x]. Sci Rep. 2018;8(1):14568. Published 2018 Oct 1. doi:10.1038/s41598-018-32647-0 Office on Women’s Health. Your menstrual cycle. Womenshealth.gov. https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle#:~:text=Throughout%20a%20monthly%20menstrual%20cycle%2C%20your%20body%20makes,normal%20cycle%20lasts%20between%2024%20and%2038%20days. Updated February 22, 2021. Accessed September 2024. Cleveland Clinic. Menorrhagia (Heavy Menstrual Bleeding). My.clevelandclinic.org. https://my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Reviewed July 1, 2024. Accessed September 2024. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron Deficiency in Menstruating Adult Women: Much More than Anemia. Womens Health Rep (New Rochelle). 2020;1(1):26-35. Published 2020 Jan 29. doi:10.1089/whr.2019.0011 Munro MG, Mast AE, Powers JM, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1-9. doi:10.1016/j.ajog.2023.01.017 Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940;9(2):117-124. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018;8(1):16252. Published 2018 Nov 2. doi:10.1038/s41598-018-34303-z Cleveland Clinic. How To Get Rid of Period Cramps. Health.clevelandclinic.org. https://health.clevelandclinic.org/how-to-stop-period-cramps. Published June 1, 2022. Accessed September 2024. Harvard Health. What you should know about magnesium. Health.harvard.edu. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2. Published December 17, 2021. Accessed September 2024. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 Cleveland Clinic. The Power of Potassium: Why You Need This Essential Mineral. My.clevelandclinic.org. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068. Published March 25, 2024. Accessed September 2024. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051 Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. Published 2017 Mar 29. doi:10.3390/antiox6020024 Cleveland Clinic. Could Tea Tree Oil Be the Acne-Fighting Ingredient of Your Dreams? Health.clevelandclinic.org. https://health.clevelandclinic.org/tea-tree-oil-for-acne. Published May 16, 2023. Accessed September 2024. Zhong H, Li X, Zhang W, Shen X, Lu Y, Li H. Efficacy of a New Non-drug Acne Therapy: Aloe Vera Gel Combined With Ultrasound and Soft Mask for the Treatment of Mild to Severe Facial Acne. Front Med (Lausanne). 2021;8:662640. Published 2021 May 21. doi:10.3389/fmed.2021.662640 Julianti E, Rajah KK, Fidrianny I. Antibacterial Activity of Ethanolic Extract of Cinnamon Bark, Honey, and Their Combination Effects against Acne-Causing Bacteria. Scientia Pharmaceutica. 2017; 85(2):19. https://doi.org/10.3390/scipharm85020019 Kim S, Park TH, Kim WI, Park S, Kim JH, Cho MK. The effects of green tea on acne vulgaris: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2021;35(1):374-383. doi:10.1002/ptr.6809 Thring TS, Hili P, Naughton DP. Antioxidant and potential anti-inflammatory activity of extracts and formulations of white tea, rose, and witch hazel on primary human dermal fibroblast cells. J Inflamm (Lond). 2011;8(1):27. Published 2011 Oct 13. doi:10.1186/1476-9255-8-27 Cleveland Clinic. Cortisol. My.clevelandclinic.org. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed September 2024. Cleveland Clinic. Nutrition and Exercise Throughout Your Menstrual Cycle. Health.clevelandclinic.org. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Published April 4, 2024. Accessed September 2024. Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021;18(12):6192. Published 2021 Jun 8. doi:10.3390/ijerph18126192
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. 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.
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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. 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.
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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ 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.
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