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8 Simple Ways to Calm Your Mind During Stressful Times
Do you find yourself frequently filled with worry, fear, or occasional anxious thoughts? You aren’t alone. In today’s fast-paced world, many people experience periods of stress. Since stress affects millions of American adults, let’s take a closer look at some of the best ways to address it...naturally. 8 Simple Strategies to Help Ease Your Stress and Calm Your Mind 1. It's Okay If You're Not Okay For starters, acknowledge that it’s completely normal to experience a certain amount of stress and worry in life. In fact, having a degree of healthy fear can be a good thing. Studies show that the “don’t worry, be happy” people—like those who crowd the beaches in Florida every Spring Break—may die the earliest from accidents and preventable illnesses.¹ Having appropriate levels of worry actually may help keep you safe. 2. Stay Connected By nature, we're social creatures who need connection. Having strong social connections can help give you a sense of purpose and belonging. Since it's so important to stay connected with others, be sure to surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 3. Slow Your Breathing Diaphragmatic breathing is an effective way to overcome stress and quiet your mind.² This simple relaxation method can be done anywhere, anytime. Taking deep breaths can help relax your muscles, relieve tension, and allow your brain to function better. Do this simple exercise anytime you feel stressed or on edge. 4. Kill the ANTs Did you know mental hygiene is just as important as physical hygiene? Learn to disinfect your thoughts by killing the ANTs (automatic negative thoughts) that steal your happiness. Anytime you feel nervous, stressed, or panicky, write down what you’re thinking, then talk back to the ANTs. This robs them of their power and puts you in control of your thoughts and moods. It’s easy—just grab a piece of paper and write down what has you concerned today. 5. Get Hip to Hypnosis You might think hypnosis is just for stage acts, but the medical community has long viewed it as a serious science. Using hypnosis has been shown to help reduce stress, lower feelings of anxiousness, and enhance mood.³ Give it a try in the comfort of your own home with a hypnosis audio. 6. Loving Kindness Meditation This easy meditation is intended to boost positive emotions and reduce negative feelings. Just sit quietly and allow your stress to melt away as you breathe deeply (see #3 above). Then say the following phrases aloud or silently to yourself: May I be safe and secure. May I be healthy and strong. These meditations can help reduce stress and improve your overall outlook on life, so give it a try. 7. Consider Nutritional Support Your body’s nutrient levels can be depleted during times of excessive stress. One of the best ways to replenish nutrients and fuel your brain is with high-quality supplements. Everyday Stress Relief is a premier stress-reducing supplement that harnesses the power of five natural ingredients to help soothe your frazzled nerves.* GABA Calming Support boosts GABA to help calm your brainwaves and pump the brakes on anxious and fearful thoughts.* Serotonin Mood Support contains key nutrients that promote serotonin balance and a sense of calmness.* Significant research shows saffron can help boost serotonin and benefit mood.*⁴ Happy Saffron Plus® has three ingredients designed to improve mood, help you cope with feelings of anxiousness, and enhance focus under mental strain.* Plus, its now available in a delicious gummy format. 8. Know Your Brain Type Every brain is different and should be treated as such. Based on the brain imaging work conducted at Amen Clinics, we've identified 16 Brain Types. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete and you’ll get a targeted treatment plan, including lifestyle tips and recommended supplements for your specific Type, to help optimize brain function so you can better cope with stress. Calm Your Mind...Naturally! These are just a few of the many practical, natural techniques that can help keep your body’s production of the stress hormone cortisol in check. Adopting these healthy tips can help reduce stress levels and increase your inner calm. Give them a try today! Note: while it’s natural to feel the effects of stress, if you're experiencing intense, ongoing stress, you might consider seeking out the support of a health coach or trained counselor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of 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: Diener, E., & Chan, M. Y. (2011). Happy people live longer: Subjective well-being contributes to health and longevity. Applied Psychology: Health and Well-Being, 3(1), 1–43. JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848 Karrasch, L., Koole, S. L., Funk, B., Kettner, H., & Pittig, A. (2023). Effects of relaxation hypnosis on mood and state anxiety in chronically stressed individuals: A randomized controlled trial. Journal of Psychotherapy and Psychosomatics, 92(2), 1-12. https://doi.org/10.1026/1616-3443/a000679 Shafiee, M., Arekhi, S., Omranzadeh, A., & Sahebkar, A. (2018). Saffron in the treatment of depression, anxiety, and other mental disorders: Current evidence and potential mechanisms of action. Nutrition Reviews, 77(8), 557–578. https://doi.org/10.1093/nutrit/nuz034
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"Fall Back" Basics: How to Increase Your Vitamin D This Winter Season!
We’re rapidly approaching the end of Daylight Saving Time (DST), when clocks will “fall back” an hour and give millions of Americans an extra 60 minutes of shut-eye. At least, in theory. In reality, many people don’t, or can’t, take advantage of the extra hour of sleep. They may see the bonus hour as a prime opportunity to binge-watch another episode of their favorite TV show. Or, they might have problems adjusting to the new sleep schedule and end up wasting the added time tossing and turning. The Internal Clock Even though we gain precious minutes of sleep, turning back time can disrupt our circadian rhythm, the internal clock that helps regulate our sleep. While the fall time change adds an hour to our day, our body may wake at the usual time, which will counter the supposed gain. We might also feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomenon similar to jet lag – our internal clock isn’t in synch with the external clock on the wall or nightstand. Harvard Health¹ reported that it can take a week or more for our bodies to adjust to the time change. Even the relatively small 60-minute adjustment can have negative effects on the body, health and even traffic safety! Sadly, the fall time change can affect more than just our sleep... The Winter Blues Many people feel lethargic, fatigued, and moody during the cold, winter months. Some write off these signs and behaviors as just feeling down. Since many don’t believe they need to do anything about it, they don’t take proper care of themselves. As the weather changes, and your normal routine is thrown out of whack by the time change, your brain’s serotonin activity can decrease. As the brain neurotransmitter that plays a major role in outlook, the lowering of serotonin activity is often associated with low mood.² Also, since serotonin is the starting molecule for the brain’s pineal gland to produce melatonin, our main sleep hormone, changes in serotonin activity can rob us of quality sleep. Though falling back gives us an extra hour of sleep, the tradeoff is that the darker months can negatively affect our mood and sleep patterns. With less sunlight, it becomes increasingly important to get adequate levels of vitamin D during the winter months. Increase Your Vitamin D During the Winter Vitamin D, also referred to as the “sunshine vitamin,” is now known to be crucial for the brain’s functioning and maintenance. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted, first by the liver then by the kidneys, into a powerful hormone that regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and practically all our tissues. Among its many benefits, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Unfortunately, many Americans – even those who eat a good diet – are functionally vitamin D deficient. Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status: one research study found that in the U.S., 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Vitamin D deficiency has been associated with illness in winter, when the skin gets less sunshine and makes less vitamin D. In fact, vitamin D deficiency may be linked to many serious health concerns. Among these is that low levels of vitamin D have been associated with mood challenges³ and difficulties with sociability, attention, memory, stress and anxiousness. If you’re concerned that you or a family member aren’t getting enough vitamin D, you should consider supplementation. Vitamin D3 5000 IU BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period, while being completely safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin-hormone. Vitamin D3 is clearly established as having powerful and extremely versatile effects on health and well-being.* In recent decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* Vitamin D3 helps promote: healthy mood* immune response* cognitive function* cardiovascular health* muscle and bone strength* overall brain health* The current U.S. Daily Value recommendation is 600 IU for ages 1-70,⁴ but experts agree this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one softgel a day.* If you typically have a hard time adjusting to the DST time switch, vitamin D3 can help you get into a new rhythm and beat the time change blues!* What Others Are Saying: "Winters are long and cold out here, this product really helped me get through this last one. I’ve had struggles with my mood during the long winters in Wisconsin. I must say, this last one was the easiest one yet! I have so many new things riding on my shoulders and yet I didn’t fall victim to the normal winter blues that I usually deal with. I will order it again this coming winter.” - Mark At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health 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: ¹Harvard Health Publishing. (2013, November 1). Daylight saving time: "Fall back" doesn't equal sleep gain. Harvard Health Blog. https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514 ²Cleveland Clinic. (n.d.). Serotonin: What is it, function & levels. Cleveland Clinic. Retrieved December 6, 2024, from https://my.clevelandclinic.org/health/articles/22572-serotonin ³Greenblatt, J. M. (2024, October 16). Mental health in the sun: The role of vitamin D deficiency in mental illness. Psychiatric Times. https://www.psychiatrictimes.com/view/mental-health-in-the-sun-the-role-of-vitamin-d-deficiency-in-mental-illness ⁴Mayo Clinic. (n.d.). Vitamin D. Mayo Clinic. Retrieved December 6, 2024, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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How to Be Resilient and Positive in a Negative World
You’ve probably heard the expression, “When life knocks you down, get back up.” Easier said than done. There are no magic words that can make things better when tragedy enters the life of an unsuspecting soul. Friends or acquaintances may attempt to soothe emotional wounds with tired platitudes (like “Into each life, some rain must fall”) or nuggets of pop psychology. Though well-meaning, such sentiments can end up doing more harm than good. So, when words fail, what’s the best way to comfort someone who’s endured an unexpected loss? Here are some helpful tips on how to be resilient and how to help others through tough times... The Present of Presence One of the best things you can do for someone who has suffered a loss is to just be there for them. Showing up during a difficult time reveals more than just your support…it reveals your heart. They might forget the card or casserole, but they won’t forget you being there during one of the lowest points in their life. The most important thing to remember when practicing presence is to listen. If they want to speak, to express their feelings, actively listen to them. Otherwise, if they remain silent, just be with them. Sitting in silence may make you feel awkward or helpless, but it’s a far better option than trying to ease their pain by telling them of a hardship from your past (which minimizes their suffering) or filling the time with Band-Aid bromides, like the one referenced earlier. If they ask for your advice, resist the urge to fix the problem. Keep your responses compassionate, but brief. Here’s a good guideline to follow: the greater the tragedy, the fewer words you should speak. The Stages of Grief Regardless of the severity of a challenge or setback, identifying and processing your feelings can be a significant step in moving past loss or grief. Although models vary, many counselors follow the 5 Stages of Grief (Kubler-Ross Grief Cycle)¹ when helping their patients. The 5 Stages are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Denial – This is typically the first stage (but some quickly proceed to Anger). When faced with an unexpected or tragic situation, many people resist the facts or enter a state of disbelief. Anger – As the reality of the situation sets in, many people become outraged and may even start to blame others. This is especially true when an avoidable or senseless tragedy has occurred. Bargaining – When people feel helpless and vulnerable, they may try to regain control with “If only” statements like, “If only we’d gotten that second opinion.” Depression – Depression may manifest itself as mourning, sadness, regret, helplessness, or hopelessness. Acceptance – People who arrive at this stage have come to terms with what happened and are trying to figure out how to move forward with their lives. Some reach this stage only after extreme effort. Sadly, some never fully reach this stage. [/wc_box] If you or someone you know has been knocked down by recent events, working through this cycle can be a huge help. The Process of Recovery So, how do you get back up? Is there a special formula that allows some people to bounce back while others throw in the towel? The first step is to realize that people react differently to adversity. Some immediately get up swinging, eager to rebound from life’s sucker punch. For others, it may take more time to heal and find the strength to get back on their feet. It’s important to have patience during this process, especially if someone in your life isn’t progressing as quickly as you think they should. Though the natural tendency is to rush the healing process, there’s no set time limit. Just as grieving is a process, so is recovery. How to Be Resilient: According to Brain Experts Recently, Dr. Daniel Amen and Dr. Robert Johnson held a video conference with Amen Clinics staff members. One of the many topics discussed was the importance of resilience. Dr. Amen referenced the work of Dr. Martin Seligman, which frequently focuses on positivity and mental toughness. According to Dr. Seligman’s research, people who are more resilient see problems as being temporary, local, and that they have some degree of control over the situation.² Unfortunately, many people today see their problems as being permanent, global, and that they have no control over what’s going on in the world. The good news is, we aren’t powerless. As Dr. Amen helpfully reaffirmed, we all have control over how we respond to circumstances. The Power of Thoughts Advancing Dr. Amen’s comment, Dr. Johnson underscored the importance of dealing with the ANTs (Automatic Negative Thoughts) that can infest our mind and cause us to obsess over the “What ifs?” of life. Feelings of fear and worry can lead to a kind of hypervigilance where we overfocus on the negative. The trouble with such negative thinking is that it can distort our perceptions of reality. When we engage in negative forecasting (worrying about things that may or may not happen), problems can seem bigger than they really are. Feelings of unease and apprehension have become a universal experience in recent years. Many people are drifting toward a negative bias due to the ambient stress created by the media.³ This kind of stress may raise cortisol levels and negatively affect a person’s exercise, nutrition, and sleep habits. If stress is taking its toll on you, Dr. Johnson suggests taking some time to reground yourself. He recommends getting back to a routine and structure that supports healthy thinking and accurate perceptions. These perceptions aren’t as much about positive thinking as they are about data-based thinking. Where to Find Help So, where can you get help? Many people receive support from a therapist or counselor. Speaking with a trained counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. If you’re dealing with fear, anger, guilt, sadness, or mood issues, you don’t have to continue struggling by yourself. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 888-288-9834. 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. Tyrrell, P., Harberger, S., Schoo, C., & Siddiqui, W. (2023). Kubler-Ross stages of dying and subsequent models of grief. In StatPearls. StatPearls Publishing. 2. Seligman, M. E. P. (2011). Building resilience. Harvard Business Review, 89(4), 100–106. 3. Holman, E. A., Garfin, D. R., & Silver, R. C. (2013). Media’s role in broadcasting acute stress following the Boston Marathon bombings. Proceedings of the National Academy of Sciences of the United States of America, 111(1), 93–98.
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What Are the Dangers of Mold in Your House?
Like many people, you may be spending more time at home than in the past. Perhaps you even work from home now. Spending more time at home has certain advantages. It can help you save money on gas (from not having to drive to and from work every day). It also can help families have more quality time together. Unfortunately, there are drawbacks to spending excess time at home. One of these can be your home itself. Depending on the climate where you live and the age and condition of your house, it may contain hidden hazards to your health. In addition to potentially harmful materials and toxic gases, such as asbestos and radon, another unseen invader in your home might be mold. What is Mold? Mold is a type of fungus that can be found nearly everywhere in nature. Though not all types of mold are harmful, some release toxic gas and spores into the air. When these toxins enter your body, via skin or air, they can have damaging effects on many organs¹, including your immune system and brain. Often confused as allergies or just “feeling out of it,” exposure to mold can affect cognitive function, especially in the frontal area of the brain. The toxin-producing Stachybotrys (“black mold”), as well as other neurotoxic molds, including Aspergillus, Chaetomium, and Wallemia, can have a dramatic effect on the brain and behavior.² Certain species of Aspergillus and Penicillium have been strongly linked to upper respiratory problems, especially in children. Certain species of Alternaria, Candida, Cladosporium, and Fusarium also may be culprits in lung and other respiratory problems. There are 2 main documented effects of mold exposure: irritations of the physical airway like allergies or a cough, and the more concerning effects on the central nervous system (CNS) and the brain. Dangers of Mold Mold exposure can negatively impact physical health and mental well-being. The primary physiological effects of mold exposure include inflammatory or allergic responses and toxicity. Common physical reactions to mold include: chills cough eye irritation nasal stuffiness skin irritation wheezing Among the many CNS responses are headaches, brain fog, confusion, fatigue, irritability, and sleep issues. Mental health problems can include mood issues, memory loss, or other forms of cognitive impairment. The severity of these issues depends on multiple factors, such as the potency and duration of the exposure. Also, a person’s age and genetics, health and nutritional status, and other toxic burdens (such as exposure to glyphosate, heavy metals, xenoestrogens, pesticides, and other toxins associated with lifestyle choices) may play a role. Mycotoxins Mycotoxins, which are toxic metabolic products made by some fungi, can make symptoms worse. In addition to a broad spectrum of mycotoxins produced by household molds (many of which are mentioned above), unhealthy factory farming practices have led to the U.S. having some of the highest levels of outdoor mycotoxins in the world. These harmful substances can have a direct effect on the brain’s systems of neurotransmitters. A growing body of evidence shows that some patients with serious memory problems may have been infected with these fungi or exposed to other certain toxins.³ Mold and mycotoxins can have other serious consequences, including harmful effects on children’s lungs, immune systems, and cognitive development. In children and adults, they also can cause negative changes in the gut’s microbiota composition, endocrine disruption, and a range of dysfunctional effects on immunity. So, what can you do to ensure your house is a safe place? Here are some of the best ways to keep mold and other toxins out of your home… 3 Natural Ways to Prevent Mold Exposure in Your Home 1. Check Your Home Since the 1950’s, when drywall began replacing plaster, reports of mold infections have significantly increased. The presence of moisture can cause drywall and practically every other home construction surface to grow molds and other fungi, none of which are good for us. It’s estimated that half the buildings in the U.S. may be water damaged. Construction methods in the U.S. can be a feast for mold and fungi, which thrive on drywall and wood. Our homes are often built of these soft materials rather than stone or brick, as is more common in Europe. Mold flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. Some studies have linked higher rates of asthma in some communities to living in older homes that are poorly maintained and harbor moisture leaks, which can produce mold populations. A roof leak may initiate a mold problem. If you see a stain on the ceiling or wall, it’s a good bet there’s a hidden mold growth behind it. Mold also can lurk behind the walls of a shower, as well as in air ducts, crawl spaces, attics, basements, and other areas inside your house. If you suspect that you’ve been exposed to mold, it’s essential to remove yourself from the environment until it can be cleaned up. Mold exposure can be toxic to brain function, including memory and other cognitive functions. If you develop signs of possible mold exposure, such as sneezing, coughing, watery eyes, and skin irritation, don’t delay in making an appointment with a mold specialist. If your child develops asthma or other respiratory problems, or sudden difficulties with learning, it would be prudent to have your home inspected for mold. In many cases mold, carbon monoxide inhalation, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, and difficulty concentrating. Toxic exposure, and its effects on the internal structure of your brain, can be debilitating over the long-term. 2. Purge Your Pantry There’s mold in food? Sadly, yes. And just when you thought you only had to worry about the unhealthy sugars, fats, carbohydrates, and other artificial ingredients in your foods. Certain molds can affect crops, which are then passed on to the foods you eat. It’s estimated that as much as 25% of the world’s grain crops may be contaminated with mycotoxins.⁴ Many of the packaged and processed foods in the standard American diet are contaminated with these grains. Here are some of the most harmful mycotoxins that have been found in our food supply: Aflatoxins come from Aspergillus flavus and Aspergillus parasiticus, known carcinogens that may occur in food due to mold growth and are often found in corn and peanuts. Deoxynivalenol, commonly known as vomitoxin, is a natural toxin produced by several molds that are common contaminants of grains, including barley, corn, rye, and wheat. Fumonisins are natural toxins produced by molds that are common contaminants of corn and have been found in cornmeal and breakfast cereals. Ochratoxin A is a naturally occurring, kidney-toxic product of various molds and is a contaminant of cereals, including barley, corn, oats, and wheat. Patulin is a toxic substance produced by Penicillium, Aspergillus, and Byssochlamys molds that grow on apples and may be present in rotten or damaged apples that are used to make apple juice. Other foods in which mold and mycotoxins have been found, most typically when stored in moist environments, include processed meats (sausage, salami, hot dogs), berries, coffee beans, and alcohol (beer, wine). While it may be impossible to completely avoid foods that contain mold, it’s recommended to exercise caution when eating bread, cheeses (hard and soft varieties), and some fruits (strawberries, grapes, oranges) and vegetables (tomatoes, bell peppers, cauliflower) that are prone to growing mold. If something in your fridge is borderline, apply the adage “when in doubt, throw it out.” It’s better to lose a little food and money than to risk mold exposure. 3. Get a Test Mold exposure is often misdiagnosed and mistreated, which can lead to long-term suffering from the distressing complaints of mold toxicity. If you think you may have a mold infection, the first three things you should do are: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get your house inspected by a lab that knows how to test for mold Boost your detoxification pathways Increase your levels of vitamins and minerals (including vitamin C, vitamin D, and zinc) to support your immune system [/wc_box] Next, get a personal mold test from a physician who has proven experience diagnosing mold toxicity. The workup for a leading mold protocol can include tests that are widely available at LabCorp and Quest Diagnostics, including MMP–9, TGF beta 1, MSH, and VEGF. Urine testing for mold toxins circulating in the body can also be utilized. However, these tests might be pricey and none of them can give solid confirmation you’ve been exposed to mold. Be advised that the efficacy of these tests has been questioned by some mold specialists. Unfortunately, going to your healthcare professional might not provide answers or relief from your issues. If you explain your problems to your primary care physician or a mental health professional, there’s a high likelihood that mold won’t be considered as a possible cause. It simply isn’t on the radar of many physicians. Avoid Household Mold The more exposure you have to the types of mold and toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your chances of being exposed to mold, especially if you know your home has pockets of moisture, be sure to get your house tested for mold. Also, purge your pantry and refrigerator of foods that are potentially high in mold. If you think you’ve been exposed to mold, get out of the house until it can be tested, and get yourself tested by a mold specialist who can properly diagnose and treat your issues. Taking these steps can put you on the path to living a mold-free life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Peana, M. F., Marotto, D., Nicolosi, D., & Peluso, G. (2019). Molecular pathways linked to oxidative stress in respiratory diseases: New insights for diagnostic approaches and therapeutic interventions. Oxidative Medicine and Cellular Longevity, 2019, Article 3616467. https://doi.org/10.1155/2019/3616467 Crago, B. R., Gray, M. R., & Nelson, L. A. (2003). Neuropsychological and electrocortical effects of mixed mold exposure. Archives of Environmental Health, 58(8), 452-463. https://doi.org/10.1080/00039890309604029 Barker, G. R. I., & Galea, L. A. M. (2008). Chronic exposure to low levels of environmental toxins impairs neurogenesis and cognitive function in adults. Neurotoxicology and Teratology, 30(5), 515-523. https://doi.org/10.1016/j.ntt.2008.05.003 Bryden, W. L. (2007). Mycotoxins in the food chain: Human health implications. Asia Pacific Journal of Clinical Nutrition, 16(Suppl 1), 95–101.
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Filling Your Cup: Tips for Mental & Spiritual Self-Care
Too many women today know what it’s like to feel totally depleted—overcommitted, overworked, and overstressed. In our 24/7 modern world, it’s more important than ever to take a step back and recharge ourselves. And that starts with asking ourselves: What sustains me? What rejuvenates me? What practices contribute to, rather than detract from, my mental, emotional, and physical health? If you’ve read my book The Relentless Courage of a Scared Child: How Persistence, Grit, and Faith Created a Reluctant Healer, you know that my upbringing was far from peaceful. In fact, my chaotic background led me to a lot of health issues, from depression to thyroid cancer. Fortunately, I was able to take control of my own life and well-being, but only because I made the decision to start restoring myself, one healthy choice at a time. I want to share with you, after decades of my own journey to healthier living, some of the methods I use to take care of myself—the most important ways I fill my cup every day. Then I’ll offer some ideas for how you can develop more nourishment in your own life. What Fills My Cup: 4 Must-Haves for Better Health 1. Faith In 2018, a nationwide study¹ determined that people who had a religious affiliation lived an average of 4 more years than those who didn’t. Researchers theorized that several aspects of religion might influence this outcome. For example, religion may promote healthier lifestyle choices (such as not drinking alcohol) and more social activity (through church services or volunteering). Then there are religious-affiliated stress-reducers, like gratitude, prayer, and meditation—all of which I personally find a lot of comfort in. I was excited by this study’s findings, but I wasn’t surprised. It’s so important to have meaning and purpose in your life—which many people find through religion and related activities, such as helping others. Prayer and meditation actually create positive changes in your brain, helping you release trauma and reduce stress. And believing in something bigger than ourselves allows us to see the world in a more expansive, fulfilling way. 2. Fitness I’m so thankful that fitness is a cornerstone of my life. It’s honed my dedication and discipline—whether learning kenpo karate or starting my day with weight training at home. But movement is a must for my physical and mental health, too. Yes, exercise makes us look younger, healthier, and more toned, but it also triggers feel-good endorphins, reduces stress, boosts energy and metabolism, and helps keep depression and anxiety at bay. That’s in addition to longevity-promoting effects like lower blood pressure and cholesterol, and reduced risk for heart attacks, diabetes, and cancer. I could go on listing even more benefits, but what more evidence do you need? Get moving and experience them for yourself! 3. Meditation Want to create more joy and less stress in your life? Try meditation. A study at Amen Clinics showed that the act of meditation increases blood flow to the frontal lobes of the brain—an area that influences impulse control, forethought, and judgment. It also calms the emotional centers of the brain, which helps with emotional regulation. Numerous studies have found that meditation can have many positive effects, including: Calming anxiety or panic Enhancing brain function Increasing self-esteem Lowering stress levels Reducing stress on the cardiovascular system Even if you start with 5-10 minutes a day, you’ll notice a difference. 4. Family I remember how much my life changed when I had my daughter, Chloe. In the days after her birth, I experienced a euphoria like no other as an indescribable bonding took place between us. Then all my maternal instincts kicked in, and I went on high alert for anything that might endanger her. This makes total sense when you know about the amazing effects of oxytocin, otherwise known as the “cuddle hormone.” It kicks in when we hug a loved one, give birth, or make love—and it’s powerful stuff. Even though Chloe is all grown up now, I still cherish our time together. And, in a world where isolation and loneliness are epidemics, family ties are more important than ever. I make sure to prioritize them with frequent bonding time, check-ins, group activities, and open communication—whether it’s with Chloe, my husband Daniel, or anyone else in our immediate and extended clan. 4 Tips to Filling Your Cup Mentally & Spiritually 1. Find Your Purpose When you have a purpose in life, you have something that drives you. You make healthier choices, live longer, and enjoy better mental and physical health. But without a purpose in life, you may be prone to depression or loneliness—which can actually shorten your lifespan. To find your purpose, ask yourself just 3 simple questions: What am I willing to suffer for? What am I most passionate about? How do I make the world a better place—or how would I like to? These questions will help you determine what’s most important to you, regardless of others’ opinions. When you know your values, skills, interests, and strengths, you’ll be on your way to setting and achieving goals, which keeps you motivated and fulfilled. 2. Enjoy Quiet Time We all know what it’s like to be stuck in “go” mode all day long. As a busy wife, mother, and businesswoman, I know firsthand how easy it is to get carried away with our to-do lists and take little or no time for ourselves. But don’t fall into this trap—it’s a recipe for burnout, stress, exhaustion, and poor health. Instead, try one or more of these practices to carve out some quiet time in your day: Meditation Solitude Mind wandering/daydreaming Journaling Prayer Taking breaks between tasks (try a solo walk outside or 10 minutes in nature) Mindfulness A creative, relaxing hobby, like knitting 3. Stick to the Basics Without taking care of your body’s basic needs, you won’t function at your best—which can trigger all kinds of mental and physical health issues. Here are a few ideas for making sure you’re setting yourself up for success rather than depleting yourself: Start your day with a workout and a nutritious breakfast with protein, healthy fats, veggies, and fruit. Setting this solid foundation first thing in the morning helps you make healthier choices all day long. Practice good sleep hygiene: going to bed and waking up at the same time every day, taking sleep-enhancing supplements if needed, and creating the right conditions for sound sleep in your bedroom. Commit to stress-reduction practices. It’s best if you have multiple ways to unwind so you can choose what you need in the moment. Try journaling, meditation, yoga or tai chi, chanting, a hot bath or tea, or listening to relaxing music. 4. Bond with Loved Ones Since I mentioned oxytocin above, it’s important that I add bonding time to this list. Researchers have learned a lot about how much relationships affect our lives—and can even impact our longevity. A study² at Harvard that tracked participants over almost 80 years found that close relationships, rather than money or success, were the #1 predictor of a happy, healthy, and long life. The study concluded that close ties “protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes.” When you create and nurture strong, healthy relationships, you’ll find that you’re happier and more resilient. You’ll promote brain health and help stave off conditions like Alzheimer’s. And you’ll make sure that your cup stays full. Because even if your levels get a little low from time to time, you can rely on the people around you to help replenish them. References: ¹ Ohio State University. "One thing you'll find in the obits of many long-living people." ScienceDaily. ScienceDaily, 13 June 2018. . ² https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
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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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