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Want To Stay Fit at the Office? Here Are 10 Simple Workplace Wellness Tips!
Exercise is essential to brain health. In fact, physical activity is perhaps the single most important thing you can do to keep your brain¹ and body healthy. But what if you have kids? Or a demanding career? Or other commitments or social engagements? After work, most people are worn out from a stressful day. And, with driving the kids to and from activities, helping them with their homework and preparing dinner for the family, many people find that their evenings are just as hectic as their workdays. With so many demands on your time, finding a free moment to exercise may be a significant challenge. So, what are the alternatives? Though it probably won’t replace an intense workout at the gym, there are ways to focus on fitness at work. Staying active at the workplace will help keep your body fit and your mind sharp. If you’re looking for ways to energize your workday, here are 10 simple habits for staying fit at the office: 10 Top Tips for Workplace Wellness 1. Use a pedometer or Fitbit. This will help you track the number of steps you take during the workday. It’s amazing how just being aware of a goal can inspire you to move more. 2. Get into the habit of taking the stairs instead of the elevator. Also, depending on accessibility and conditions, you can run up and down several flights of stairs to burn more calories. Be sure to keep an eye out for other people and watch your step…you’re trying to get some exercise, not workers’ compensation. 3. Turn your team huddles or one-on-ones into walking meetings. You can discuss work matters or just use the time for team building. Also, you can multitask by using your walk times to conduct phone meetings. Many people find they can think more clearly while on the move. 4. Devote 15-20 minutes of your lunch break to a power walk.² Invite a co-worker to go with you. Besides making a walk more fun and interactive, having someone else to keep you accountable can be a huge help on days when you feel like skipping the walk. Walking with a friend ensures you get exercise, fresh air (and sunshine if it’s nice out) and socialization all at the same time. 5. Find some work friends willing to pitch in for an inexpensive ping-pong table so you can play during breaks and at lunch. You might also petition your HR manager to organize an office ping-pong tournament. In addition to providing exercise, coordination enhancement, and brain stimulation, playing ping-pong is an excellent way to create camaraderie among co-workers. 6. Stretch your stress away. Release tension in your shoulders, neck and back with some basic stretches. Consider investing in a handheld roller or electric massager that you can keep at your desk. Massaging sore muscles can help improve mood and reduce stress. 7. Use an exercise ball for a chair. Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. If you have enough room in your office or cubicle, you can use an exercise ball for its intended purpose. Here are some workout ideas you can try with your exercise ball. 8. Again, depending on how much room you have in your workspace, you can do some basic exercises – like push-ups, sit-ups (crunches), lunges, or leg lifts. Also, there’s a whole regimen of exercises you can do with a sturdy chair. All of that is great for strength training, but what about cardio? There are plenty of standbys like doing jumping jacks or running in place. If you’ve been sitting for more than an hour, it’s probably a good idea to stand up and get the blood flowing. 9. Keep a change of clothes, workout shoes, and deodorant at the office. If you work long hours, be sure to block out some time for an energizing workout. You can either do this in the space available in your office or at the gym (if it’s a short drive from the office). 10. A phrase frequently heard these days is “Sitting is the new cancer.” A treadmill desk can be an excellent investment in your health. Walking at a very slow pace, while you write or reply to emails, can improve your focus and energy. As an alternative, you can petition your employer or HR department to provide you with a standing desk. Start Your Workplace Wellness Routine Today As we’ve seen, there are many ways to stay fit and burn some calories during the workday. Start with one of the above options and then add others as desired. There’s enough variety here to keep your workplace workouts engaging and enjoyable. Final thought: Since the average person spends 90,000 hours of their life at work, it’s a smart idea to invest a small portion of that time into maintaining your health and wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your mood and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. 2. Barr-Anderson, D. J., AuYoung, M., Whitt-Glover, M. C., et al. (2011). Integration of Short Bouts of Physical Activity Into Organizational Routine: A Systematic Review. Journal of Occupational and Environmental Medicine, 53(7), 727-734.
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Heavy PMS Symptoms & Period Cramps? Here’s What Your Body is Telling You
Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you. Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms. What’s Normal? Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come. Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.1 Progesterone levels fall, then rise.1 Serotonin, a brain chemical that affects mood, is also fluctuating.2 These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month. PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.3 They may also change before and after you have children. The most common physical and emotional PMS symptoms include: Abdominal cramps Hormonal acne Headaches Fatigue Bloating Body aches Breast tenderness Changes in libido Irritability Mood swings Feelings of anxiousness or sadness If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions. While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle. Natural Solutions for Severe PMS and Period Symptoms There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you. Heavy Flow Periods Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.4 When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure. Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue. Increase Water Intake It is vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps. Eat Iron-rich foods Blood loss can lead to iron deficiency.5 Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.6 Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows. Get Extra Vitamin C Vitamin C helps your body absorb iron.7 In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.7 Cramps Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern. For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.8 Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower. As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.9 Opt for low-intensity exercises like yoga, walking, or stretching. Certain vitamins and minerals can help to relieve cramping. These include: Magnesium – relaxes muscles10 Iron – replenishes iron lost through blood loss Omega-3 fatty acids – reduces inflammation11 Potassium – reduces bloating and muscle cramps12 Vitamin B6 – improves mood and reduces pain13 Fiber – reduces inflammation and bloating Zinc – reduces inflammation and supports antioxidant defense14 10 Foods that can ease period cramps: Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron Bananas: Rich in potassium and vitamin B6 Salmon: High in omega-3 fatty acids Ginger: Contains anti-inflammatory and pain-relieving properties Dark Chocolate: Contains magnesium and mood-boosting properties Walnuts: Contain magnesium and omega-3 fatty acids Avocados: Good source of healthy fats, magnesium and potassium Berries: Rich in antioxidants and fiber Oats: High in fiber, magnesium, and zinc Pumpkin Seeds: Packed with magnesium, zinc, and iron Hormonal Acne It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage.. As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline. If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts. 5 Natural Skincare Treatments for Hormonal Acne Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.15 Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.16 Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.17 Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.18 Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.19 Irritability and Mood Swings Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down! With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.20 If your irritability level seems worse than normal, you might simply need a little extra self-care: Go for a walk Try meditation Journal your thoughts Do something that you love Practice yoga or gentle exercise The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.21 Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.21 Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS. To lift your mood, consider increasing your intake of these 2 essential nutrients: Magnesium – found in spinach, almond, dark chocolate, or targeted supplements13 Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins13 Insomnia Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.22 If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution. A good bedtime routine might include: Consistent sleep schedule: Go to bed and wake up at the same time every day Wind down activities: Try reading, stretching, journaling, or meditating Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep Warmth: Take a warm bath or shower, or enjoy a warm cup of tea Other things that may help with PMS insomnia: Cutting back on caffeine and alcohol Daily exercise Meditation before bed Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements The Takeaway Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. References: Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext. South Dartmouth (MA): MDText.com, Inc.; August 5, 2018. Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women [published correction appears in Sci Rep. 2019 Apr 3;9(1):5797. doi: 10.1038/s41598-019-41392-x]. Sci Rep. 2018;8(1):14568. Published 2018 Oct 1. doi:10.1038/s41598-018-32647-0 Office on Women’s Health. Your menstrual cycle. Womenshealth.gov. https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle#:~:text=Throughout%20a%20monthly%20menstrual%20cycle%2C%20your%20body%20makes,normal%20cycle%20lasts%20between%2024%20and%2038%20days. Updated February 22, 2021. Accessed September 2024. Cleveland Clinic. Menorrhagia (Heavy Menstrual Bleeding). My.clevelandclinic.org. https://my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Reviewed July 1, 2024. Accessed September 2024. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron Deficiency in Menstruating Adult Women: Much More than Anemia. Womens Health Rep (New Rochelle). 2020;1(1):26-35. Published 2020 Jan 29. doi:10.1089/whr.2019.0011 Munro MG, Mast AE, Powers JM, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1-9. doi:10.1016/j.ajog.2023.01.017 Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940;9(2):117-124. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018;8(1):16252. Published 2018 Nov 2. doi:10.1038/s41598-018-34303-z Cleveland Clinic. How To Get Rid of Period Cramps. Health.clevelandclinic.org. https://health.clevelandclinic.org/how-to-stop-period-cramps. Published June 1, 2022. Accessed September 2024. Harvard Health. What you should know about magnesium. Health.harvard.edu. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2. Published December 17, 2021. Accessed September 2024. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 Cleveland Clinic. The Power of Potassium: Why You Need This Essential Mineral. My.clevelandclinic.org. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068. Published March 25, 2024. Accessed September 2024. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051 Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. Published 2017 Mar 29. doi:10.3390/antiox6020024 Cleveland Clinic. Could Tea Tree Oil Be the Acne-Fighting Ingredient of Your Dreams? Health.clevelandclinic.org. https://health.clevelandclinic.org/tea-tree-oil-for-acne. Published May 16, 2023. Accessed September 2024. Zhong H, Li X, Zhang W, Shen X, Lu Y, Li H. Efficacy of a New Non-drug Acne Therapy: Aloe Vera Gel Combined With Ultrasound and Soft Mask for the Treatment of Mild to Severe Facial Acne. Front Med (Lausanne). 2021;8:662640. Published 2021 May 21. doi:10.3389/fmed.2021.662640 Julianti E, Rajah KK, Fidrianny I. Antibacterial Activity of Ethanolic Extract of Cinnamon Bark, Honey, and Their Combination Effects against Acne-Causing Bacteria. Scientia Pharmaceutica. 2017; 85(2):19. https://doi.org/10.3390/scipharm85020019 Kim S, Park TH, Kim WI, Park S, Kim JH, Cho MK. The effects of green tea on acne vulgaris: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2021;35(1):374-383. doi:10.1002/ptr.6809 Thring TS, Hili P, Naughton DP. Antioxidant and potential anti-inflammatory activity of extracts and formulations of white tea, rose, and witch hazel on primary human dermal fibroblast cells. J Inflamm (Lond). 2011;8(1):27. Published 2011 Oct 13. doi:10.1186/1476-9255-8-27 Cleveland Clinic. Cortisol. My.clevelandclinic.org. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed September 2024. Cleveland Clinic. Nutrition and Exercise Throughout Your Menstrual Cycle. Health.clevelandclinic.org. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Published April 4, 2024. Accessed September 2024. Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021;18(12):6192. Published 2021 Jun 8. doi:10.3390/ijerph18126192
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Types of Self-Love: What You Need to Know for a Happier Life
In our hustle culture, it’s easy to get caught up in daily responsibilities, neglecting the most crucial relationship of all – the one with ourselves. Self-love isn’t just a trendy phrase; it’s a lifestyle choice that can help transform how we experience life. Imagine waking up each day feeling empowered, confident, and genuinely happy with your life. The journey towards this reality begins with understanding what self-love truly means and recognizing its different forms. By exploring these facets of self-love, you can unlock deeper connections with yourself while paving the way for greater joy in every aspect of your life. So, are you ready to transform your relationship with yourself? What Is Self-Love? Self-love is the practice of valuing and accepting oneself. It goes beyond mere self-esteem; it’s about nurturing your whole being. At its core, self-love means recognizing your intrinsic worth. It’s understanding that you deserve kindness, compassion, and respect from yourself just as much as you do from others. It also allows you to embrace your strengths and accept your weaknesses. Self-love also can encourage healthy boundaries in relationships. When you prioritize your well-being, you’re better equipped to engage with others positively. Also, it promotes resilience during tough times. By cultivating a loving relationship with yourself, overcoming challenges can become more attainable. Here Are the 5 Types of Self-Love Physical Self-Love Physical self-love is all about supporting your body and treating it with respect. It’s a holistic approach to embracing who you are. Start by listening to what your body needs. This can mean eating nourishing foods, engaging in regular exercise, or simply ensuring you get enough sleep each night. Each choice reinforces the idea that your body deserves care. Also, practice gratitude for what your body does for you daily. Acknowledge its strength and resilience rather than focusing on perceived flaws. Self-care rituals can play a crucial role too. Whether it’s taking long walks in nature, enjoying a fun hobby, or dressing up in clothes that make you feel good—these acts can help promote positive feelings toward yourself. Emotional Self-Love Emotional self-love revolves around understanding and accepting your feelings. It’s about recognizing that every emotion, whether positive or negative, is valid. When you embrace emotional self-love, you can develop a deeper connection with yourself. This connection allows for healthier relationships with others too. You can learn to express feelings without fear of judgment. Practicing emotional self-love also means setting boundaries. Knowing when to say no can help protect your mental space and enhance your overall well-being. Journaling can be an excellent tool here; it can help you process emotions effectively. Additionally, practicing gratitude can play a vital role in supporting emotional balance. Accessing happy memories may help you get through the tougher times in life. Ultimately, emotional self-love encourages personal growth and healing by allowing you to process experiences authentically. Mental Self-Love Mental self-love focuses on nurturing your mind and thoughts. It’s about embracing your unique perspective and celebrating your intelligence and creativity. Engaging in activities that stimulate your brain is essential. Reading books, taking online courses, or even solving puzzles can help keep your mind sharp. Challenge yourself with new ideas…it can be invigorating. Practicing mindfulness also can play a crucial role for mental wellness. When stress arises, take the time to meditate or do deep breathing exercises. This can help clear mental clutter, allowing you to appreciate the present moment. Positive affirmations can help shift negative thinking patterns too. Remind yourself of your strengths daily; this can help build confidence over time. Don’t shy away from professional help if needed. Therapy is a powerful tool for understanding yourself better and supporting mental health. Prioritizing these practices can lead to improved well-being while also enhancing overall happiness in life. Spiritual Self-Love Spiritual self-love focuses on nurturing your inner self and connecting with a higher purpose. It involves recognizing the importance of your soul and its journey. Engaging in practices like meditation or prayer can help deepen this connection. Also, reflecting on your beliefs and values may help foster a sense of peace. Exploring nature is also powerful for spiritual self-love. Being outdoors often brings clarity and tranquility, helping you feel grounded in the present moment. Remember that everyone’s path is unique. Embracing what resonates with you can lead to a more fulfilling life experience rooted in authenticity. Social Self-Love Social self-love is about nurturing your relationships and valuing your connections with others. It’s essential for creating a supportive network of friends and family. Engaging in meaningful conversations can help deepen bonds. Be sure to reach out to friends or family regularly, even if it’s just a quick message or a call. Participating in community activities also can boost social self-love. Join clubs or volunteer; these experiences may help you meet like-minded individuals who can enrich your life. Also, surrounding yourself with positive influences can help lift your spirits. Seek friendships that inspire growth and joy rather than those that bring negativity into your world. Embracing social self-love can help strengthen existing relationships while opening doors to new ones. Common Misconceptions About Self-Love One common misconception is that self-love is synonymous with selfishness. Many believe prioritizing themselves means neglecting others, but that can be far from the truth. Another myth is that practicing self-love can lead to arrogance or narcissism. In reality, embracing self-love often promotes humility and compassion for self and others. People sometimes think self-love is an instant fix for all problems. However, it’s more of a journey requiring patience and dedication. To overcome these myths, start by reframing your perspective on self-care as essential rather than indulgent. Engage in activities that nurture your well-being without guilt. Educate yourself about healthy boundaries and practice asserting them lovingly. This will help you better understand the balance between caring for yourself and being there for others. Practice Self-Love Practicing self-love is a journey worth taking. Each type of self-love – physical, emotional, mental, spiritual, and social – can play a crucial role in your overall happiness and well-being. By nurturing these aspects, you can create a balanced life that focuses on joy and fulfillment. Understanding the importance of each type allows you to address areas where you may be lacking. It’s about recognizing your needs and making conscious choices to fulfill them. Cultivating self-love isn’t always easy; it requires patience and commitment. However, with consistent effort, it’s possible to overcome the misconceptions that often hinder progress. As you explore these five types of self-love in your daily life, you may find benefits such as stronger relationships, enhanced resilience to stressors, greater clarity in decision-making, and an increased sense of inner peace. A happier life awaits those who dare to love themselves fully. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here's How Birth Control Works and When You Should Take It!
Contraceptives have come a long way since the first birth control pill was introduced to the public in 1960. Today, roughly 65% of women in the U.S. between the ages of 15-49 use some form of birth control. If you’re one of them, it’s important to understand how your contraceptive is affecting your body beyond preventing pregnancy. All forms of birth control – including hormonal contraceptives such as the birth control pill, implants, some intrauterine devices (IUDs), injections, vaginal rings, and skin patches – may pose certain health risks. The synthetic hormones they use may not be for everybody. They can tinker with your body’s hormonal balance and even lead to physical and emotional problems. This is particularly concerning when you consider that the birth control pill is the most commonly prescribed form of contraception in the U.S. Approximately 25% of women aged 15 to 44 who currently use contraception report using the pill as their method of choice. How Birth Control Pills Work It’s easy to understand why the birth control pill is so popular. You simply take one pill orally a day, and that’s it. If you’re fully compliant, it’s 91 to 99% effective at preventing pregnancy, and its convenience allows for spontaneous sex. At any time, you can stop taking the birth control pill and your menstrual cycle will return to normal, usually within a few months. Hormonal contraceptives such as the birth control pill work by using synthetic female sex hormones (estradiol and progestin) to manipulate your reproductive cycle and prevent pregnancy. There are two types: The Combination Pill is the most-used type. It contains both synthetic estrogen (estradiol) and progesterone (progestin). This pill is taken once a day. It’s the most common birth control pill. The Progestin-Only Pill, also called the “mini-pill,” only contains progestin. It’s often prescribed when estrogen is a problem for an individual. Like the combination pill, it’s also taken once a day. However, it needs to be taken at the same time every day. When you take the pill, estradiol and/or progestin enter the brain and act as endocrine disruptors, interfering with the signaling process that triggers ovulation. Specifically, the hormones stop the hypothalamus from directing the pituitary gland (your hormone regulator) to secrete the hormones that facilitate ovulation (the readying and release of an egg from one of the ovaries). The progestin component additionally thickens the cervical mucus, making it relatively impenetrable to sperm, and causes the uterine lining to thin – inhibiting implantation in the rare event an egg is fertilized. Many birth control pills will include a week of placebo pills that trigger monthly withdrawal bleeding in the absence of the hormones. It’s much lighter and shorter than a regular menstrual period. Placebo pills aren’t medically necessary, but the withdrawal bleeding that results from taking them provides confirmation that no pregnancy has occurred. Still, some women (under the direction of their physician) elect to take continuous birth control pills with no placebo and avoid the withdrawal bleeding altogether. Oral contraceptives may be prescribed to help or resolve other conditions unrelated to protection against pregnancy such as: Heavy flow Pain and cramping Irregular periods Premenstrual syndrome (PMS) Problems with the endometrium Polycystic ovary problems Fibroids Oral contraceptives can offer benefits beyond birth control. They may also: Reduce heavy menstrual bleeding, painful periods, and anemia. Allow you to have periods less often than once a month. Lower risk of serious health issues of the colon, ovaries, and endometrium (monthly thickening of uterine lining). Help improve acne, migraines, and irregular periods. Cautions for Birth Control Pills The combination pill and mini-pill come with different concerns. Discussing them with your medical doctor can help you determine if oral contraceptives are right for you, and which one may be best. Hear are the general cautions that come with birth control pills: Combination Pill Cautions According to Harvard Health, the combination pill is generally considered safe except for women who meet any of the following criteria: Currently breastfeeding Over age 35 Smokers Have a history of blood clots, breast health, or endometrium issues; heart health problems, stroke, or elevated blood pressure; liver health problems; migraines; blood sugar issues; or auto-immune health issues such as lupus. Side effects are usually short-term and may include: Breast tenderness Headache Nausea Weight gain The Mini-Pill Cautions The mini-pill, on the other hand, is a safe choice for women who may meet any of the following criteria: Have problems with estrogen Are breastfeeding Are over 35 Smokers Have had issues with stroke or lupus However, it should not be taken by women who meet may: Have had serious breast health issues in the last five years. Have had any form of serious liver problem. Take certain seizure medicines. Side effects may include: Acne Headache Breast tenderness Mood changes (low mood, greater emotionality) Lesser-Known Birth Control Concerns Here are some of the lesser-known birth control cautions linked to oral contraceptives that your primary care provide may not tell you about: Disrupted Hormonal Balance Synthetic progesterone (progestin) isn’t a perfect match to the natural progesterone you have in your body. Consequently, it can bind to other receptors besides progesterone receptors in your body. This cross-reactivity can lead to consequential hormonal imbalances. Specifically, when a synthetic hormone binds to the incorrect receptor, that receptor can miscommunicate signals, which can cause other inaccurate signals and throw off hormonal balance. Thus, synthetic hormones may cause hormonal imbalances and negative side effects. This doesn’t happen to all women, but may cause problems for some. For example, research from UCLA published earlier this year noted elevated cortisol levels and lower testosterone levels associated with oral contraceptive use, suggesting users may be at greater risk for lower sex drive, brain health issues, and mental health problems. The researchers believe that the effects may be because synthetic hormones in some contraceptives bind more to androgen receptors – sites in the body where testosterone usually binds, causing a greater inflammatory stress response in some users. Problems with Low Mood and Brain Maturation The following studies indicate potential risks with early use of birth control pills. New animal research presented in 2023 by scientists from The Ohio State University examined the effects of synthetic birth control hormones on the prefrontal cortex (PFC) – the area of the brain that manages impulse control and develops throughout adolescence. When given synthetic hormones just after puberty, the subjects exhibited greater impulsivity later, suggesting that synthetic hormones possibly stall PFC maturation. The hormones were found in brain tissue as well. Although speculative at this point, and not fully understood, the scientists concluded that this is the first evidence to indicate that commonly used birth control hormones administered during a vulnerable developmental period (adolescence) may influence PFC development, which could contribute to altered judgment and greater risk-taking. A 2023 study found that adolescents/teens who began using oral contraceptives at or before the age of 20 years had a 95% increased risk of low mood in their first two years of birth control use compared with peers who never used oral contraceptives. It also found an association between adolescent birth control pill use and a higher risk of low mood later in life. Additionally, a Danish study involving 1 million women found an increased risk for first use of medication for low mood and first diagnosis of low mood among users of different types of birth control pills, with the highest rates among adolescents. Long-term Birth Control Use A review analysis of research indicated that using birth control pills for more than five years is associated with greater risk of breast health problems in individuals genetically predisposed to serious breast health problems. Changes to Brain Structure The hypothalamus in women taking the birth control pill was roughly 6% smaller than in women who weren’t taking the pill, a 2019 study found. The hypothalamus is an area of the brain that produces hormones that moderate heart rate, body temperature, appetite, and mood. Sex hormones have been shown to promote the growth of neurons. Scientists theorize that the synthetic hormones in oral contraceptives may interfere with this type of growth, leading to less brain cell growth. Autoimmune and Gut Health Issues Oral contraceptives are linked to gut health and autoimmune issues. Of course, when your gut health is disrupted, it also affects the brain and nervous system as the gut is lined with neurons and communicates continuously with the brain. Be Your Own Advocate If you or someone you love is considering taking birth control pills, or any other hormonal contraceptive, be sure to discuss the potential health concerns with your medical doctor – including how they affect hormonal balance, the brain, and mood so that you can make informed decisions about your health. 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: InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Contraception: Hormonal contraceptives. [Updated 2017 Jun 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441576/ https://www.cdc.gov/nchs/products/databriefs/db388.htm Accessed September 11, 2024. Cooper DB, Patel P. Oral Contraceptive Pills. [Updated 2024 Feb 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430882/ https://www.health.harvard.edu/birth-control/methods Accessed September 13, 2024. Keenan L, Kerr T, Duane M, Van Gundy K. Systematic Review of Hormonal Contraception and Risk of Venous Thrombosis. Linacre Q. 2018 Nov;85(4):470-477. doi: 10.1177/0024363918816683. Epub 2019 Jan 3. PMID: 32431379; PMCID: PMC6322116. Mengelkoch, S., Gassen, J., Slavich, G. M., & Hill, S. E. (2024). Hormonal contraceptive use is associated with differences in women’s inflammatory and psychological reactivity to an acute social stressor. Brain, Behavior, and Immunity, 115, 747–757. https://doi.org/10.1016/j.bbi.2023.10.033 A. GILFARB, et al. Psychology, Psychology Dept., Ohio State Univ., Columbus, OH; Adolescent Hormonal Contraceptive Administration Impacts Prefrontal Cortex Myelin Basic Protein and Risk-Assessment Behavior in Female Rats. Program No. PSTR122.06. 2023 Neuroscience Meeting Planner. Washington, D.C.: Society for Neuroscience, 2023. Online. Johansson T, Vinther Larsen S, Bui M, Ek WE, Karlsson T, Johansson Å. Population-based cohort study of oral contraceptive use and risk of depression. Epidemiol Psychiatr Sci. 2023 Jun 12;32:e39. doi: 10.1017/S2045796023000525. PMID: 37303201; PMCID: PMC10294242. Skolvund CW, et al. Association of Hormonal Contraception With Depression JAMA Psychiatry. 2016;73(11):1154-1162. doi:10.1001/jamapsychiatry.2016.2387 Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Oral contraceptives and risk of ovarian cancer and breast cancer among high-risk women: a systematic review and meta-analysis. 2013. Available from: https://www.ncbi.nlm.nih.gov/books/NBK174067/ https://www.livescience.com/birth-control-brain-hypothalamus.html Accessed September 13, 2024. Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2016 Mar;39(3):193-7. doi: 10.1007/s40264-015-0372-y. PMID: 26658991; PMCID: PMC4752384. Williams WV. Hormonal contraception and the development of autoimmunity: A review of the literature. Linacre Q. 2017 Aug;84(3):275-295. doi: 10.1080/00243639.2017.1360065. Epub 2017 Aug 18. PMID: 28912620; PMCID: PMC5592309.
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Here’s What You Need to Know About Circadian vs Infradian Rhythms!
Ever noticed your energy peaking at certain times of the day and flagging at others? Or perhaps you experience monthly ebbs and flows in mood or motivation? These patterns aren’t just coincidences, they’re created by powerful, biological rhythms that govern much of your existence. Keep reading to learn how circadian and infradian cycles can influence everything from sleep patterns to hormonal changes, and discover practical tips for how to sync your lifestyle with nature’s beat. What Are Circadian and Infradian Rhythms? Among the intricate patterns of life are two distinct cycles: circadian and infradian. While the former pertains to your daily activities, the latter takes place over longer periods, often shaping the experiences that help define your life. Understanding how these biological cycles function can unlock insights about your health, mood, and productivity. Whether you’re an early bird or a night owl, here’s how circadian and infradian rhythms can affect your body’s unique tempo… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Circadian Cycle The circadian cycle is a biological rhythm that operates on roughly a 24-hour schedule. This internal clock influences the release of hormones, sleep patterns, and even body temperature. In essence it’s the body’s natural response to light and darkness. During daylight hours, your body is primed for activity. You may feel energized and alert as sunlight cues the production of several hormones including dopamine and serotonin. During evening hours, melatonin takes over, preparing your body for rest. Disruptions to this cycle, such as working late at night or excessive screen time, can lead to various health issues. To cultivate a healthy circadian rhythm, consistency is key. Try going to bed and waking up at the same time every day. Also, try incorporating morning sunlight into your routine, which can help reset your internal clock. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Infradian Cycle Infradian cycles are longer biological rhythms that occur over a period of more than 24 hours. Unlike circadian rhythms, which reset every day, these cycles can span weeks or even months. A prime example of infradian rhythms is a woman’s menstrual cycle, which typically lasts about 28 days. Various hormonal changes during this time can affect a woman’s mood and energy levels. Different phases also might trigger bursts of energy and creativity or feelings of sadness or lethargy. These extended cycles can impact many areas of life, including energy levels, emotional states, reproduction, and overall well-being. Understanding the various challenges to your daily life can help you better navigate the emotional and physical challenges you may face along the way. [/wc_box] Circadian vs Infradian Rhythms Circadian and infradian rhythms can have different effects on your biological clock. While both types of rhythms are crucial for maintaining health, they interact uniquely with your lifestyle. Disruptions to circadian rhythms can lead to fatigue or sleep issues, while disturbances in infradian cycles may have an impact on reproductive health. Being aware of these nuances may help provide insights into how your biological function can vary over different timeframes, highlighting the importance of mindfully syncing with each rhythm. Impact of Different Rhythms on Animal Behaviors Did you know that the natural world also runs on circadian and infradian cycles? Animal behavior exhibits these differences in biological rhythms; nocturnal creatures thrive at night while diurnal ones bask in sunlight during the day. Also, some species migrate or breed based on seasonal cues that align with their internal clocks. Observing how these cycles can impact animal behavior should serve as a poignant reminder that we’re all part of a larger biological tapestry. Impact of Different Rhythms on Personal Experiences Circadian and infradian rhythms can affect humans in a variety of ways. For some, the morning sun acts as a natural alarm clock, signaling the start of a productive day. Others may struggle to wake up without an alarm clock blaring in their ear. Some individuals may notice shifts in sleep patterns during specific seasons. Longer days may energize them, while darker months may lead to feelings of fatigue. Each person’s journey through these rhythms is unique, forming an intricate balance that can impact daily choices and overall well-being. Here's the Latest Research on Circadian vs Infradian Rhythms Some exciting research on circadian and infradian rhythms has emerged in recent years. One study explored how the types of biological rhythms can interact with each other. This includes three different time scales: circadian (24-hour cycle), ultradian (less than 24 hours), and infradian (more than 24 hours).¹ The study also explored how the interaction between the different cycles may offer evolutionary advantages for species exposed to changing climatic conditions or different geographic locations. Another study evaluated the ways circadian and infradian rhythms may influence mental aging and the perception of time.² Less conventional is a study that looked at the influence of circadian and infradian rhythms on a specific type of fainting (vasovagal syncope) in young to middle-aged adults.³ As seen from these examples, research on circadian and infradian rhythms is ongoing and underscores the many ways our daily lives may be impacted by these cycles. Find Your Rhythm Circadian and infradian rhythms serve a unique purpose and can have a profound impact on your health and well-being. Circadian rhythms can keep you aligned with the day-night cycle, while infradian rhythms help establish longer patterns that can shape your physical and emotional experiences. Achieving the proper balance with these cycles can help support productivity, mood, and overall health. It also can encourage better self-awareness and empower you to make informed choices about rest, activity levels, and even nutrition aligned with your body’s needs. Personalizing your routine based on these biological cycles can help create harmony in your daily life. So, embrace your unique rhythms 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. Coomans, C. P., et al. The Times of Our Lives: Interaction Among Different Biological Periodicities. Frontiers in Neuroscience. 2015. DOI: 10.3389/fnins.2015.00422 2. Chronomics, human time estimation, and aging Halberg, et al Clin Interv Aging 2008; 3(4): 749-60 doi: 10.2147/cia.s4194 3. Zoghi, et al. Circadian and infradian rhythms of vasovagal syncope in young and middle-aged subjects Pacing Clin Electrophysiol 2008 Dec;31(12): 1
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Here's How PMS Relief+ Is a Game-Changer for Women's Health!
Ask any post-menopausal woman if she misses having her menstrual period and she’ll likely respond with a resounding, “No!” That’s because having a monthly period is difficult. Indeed, when you add in premenstrual syndrome (PMS) – characterized by mood swings, tender breasts, cramping, food cravings, fatigue, irritability, low mood and more – a woman’s monthly cycle can feel like a true hardship to endure. For some, it impacts well-being and daily functioning. Although severity varies, 90% of women report experiencing some PMS symptoms, according to research. You’d think modern medicine would have a solution for women, right? Well, not exactly. Over-the-counter pain relievers can offer temporary relief from some symptoms, but they aren’t a complete solution. They also come with health risks for sensitive digestive systems and when used too much. Other options are problematic too like birth control pills, antidepressants, and medicines designed to alter hormone levels. Thankfully, research and innovation have shown that certain herbal extracts, vitamins, and minerals can be truly useful in providing safe, natural support for lessening unwanted PMS symptoms. What is PMS? PMS encompasses the physical and emotional symptoms that many women experience after ovulation and before the start of their menstrual period – usually a week or two before menstruation begins. Women typically experience a few of PMS’s many symptoms, which may include any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Changes in appetite Food cravings Weight gain (due to water retention) Abdominal pain Back pain Low back pain Joint or muscle pain Bloating Headache Mood swings Acne Swelling and tenderness of the breasts Nausea Constipation Anxiety Low mood Irritability Anger Fatigue Restlessness Mood swings Crying [/wc_box] A small percentage of women (estimated to be 3-9%) may experience premenstrual dysphoric disorder (PMDD), which is a severe form of PMS that causes intensified irritability, low mood, or anxiety. While PMS happens to women of all menstruating ages, research suggests that it’s most common among women in their 30s. Family history, smoking, an irregular menstrual cycle, shorter or longer menstrual intervals, and stress are all common risk factors that can make symptoms even more pronounced. It isn’t clear why premenstrual syndrome develops, but there are theories. Specifically, pain and cramping – the hallmark symptoms of PMS and menstruation (also known as primary dysmenorrhea) – are believed to stem from uterine thickening and acute uterine contractions. More generally, researchers attribute PMS symptoms to hormonal fluctuations. Symptoms may happen when estrogen and progesterone levels start to fall dramatically after ovulation (when there’s no pregnancy). As hormone levels start to rise again after menstruation starts, the symptoms slip away within a few days. It’s believed that fluctuations in serotonin levels may play a role as well. Some women may simply have a genetic predisposition to PMS. In addition to over-the-counter pain relievers for cramps, conventional medicine may prescribe antidepressants and birth control hormone therapy to help manage PMS symptoms. But not every woman wants to tinker with her hormonal balance or brain chemistry – or take on risks. If you prefer a more natural approach, PMS Relief+ may be just the ticket. The Efficacious Ingredients of PMS Relief+ BrainMD has created a phenomenal, comprehensive formula that features a new, clinically studied and efficacious root extract, plus other proven nutrients to provide broad PMS support.* Aptly named, PMS Relief+, this natural, doctor-formulated supplement is a marvel for women’s health.* There’s now a safe, efficacious option for helping to lessen the misery-making symptoms of PMS.* Of the many PMS support supplements on the market, PMS Relief+ truly stands out because of its new key ingredient called Ginfort* Ginfort is an exceptionally high-quality, proprietary ginger root extract, and a 2023 study shows that it may help to reduce a number of symptoms associated with PMS.* Additionally, PMS Relief+ offers broad relief for a wide range of symptoms.* While most supplements are geared to address cramping symptoms, PMS Relief+ does that plus much more.* Here’s a closer look at its winning ingredients: 1. Ginfort Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% Gingeroids, which are the primary actives in ginger known for their potent, mood-boosting, and anti-inflammatory properties. (For comparison, most ginger extracts contain only 5-6 % Gingeroids.) What’s more, PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically proven to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual pain and cramping by 80%, fatigue by 92%, and back pain by 95%. These are truly remarkable results! Previously, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate anxiousness, cravings, behavioral, and mood symptoms. 2. Vitamin B6 Women who struggle with PMS are often deficient in vitamin B6. Studies have found that women with PMS who supplement with vitamin B6 (50 mg or more a day) show remarkable reductions in PMS symptoms. 3. Vitamin B1 Some research suggests that supplementing with vitamin B1 can help both mental and physical symptoms of PMS. One 2021 study showed that after two months of supplementing with 100 mg of vitamin B1 significant reductions in PMS symptoms were on par with an OTC pain reliever. 4. Vitamin D It’s estimated that half of Americans are vitamin D deficient. Vitamin D supplementation of 1,000 IUs has been shown to reduce PMS symptoms such as pain and cramping as well as low mood. It’s also helpful in reducing PMS-related acne. 5. Magnesium Magnesium is another common deficiency in women with PMS. Research has shown that supplementing with magnesium for 30 days may be helpful in reducing PMS-related anxiousness and cravings. Additionally, 90 days of supplementation with magnesium may help reduce the severity of PMS-related pain and cramping, including a reduced need of OTC medication, research indicates. 6. Zinc Zinc supplementation is associated with a significant reduction in the duration of PMS-related pain and cramping after one month – and an even greater reduction after three months. PMS Relief+ Makes Sense When you have a doctor-formulated PMS supplement delivering the proper dosages of efficacious herbs, vitamins, and minerals with little to no side effects, you have a great natural option for relief!* Give PMS Relief+ a try if you struggle with PMS. If you aren’t fully satisfied with it, you can get your money back with our satisfaction guarantee. The only thing you have to lose are uncomfortable PMS symptoms!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ 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.
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Weight Loss and Menopause: What You Need to Know to Succeed
Menopause can trigger numerous unpleasant symptoms, like hot flashes and fatigue—but, for many women, one of the most bothersome side effects is weight gain. Researchers have found a strong association between this transitional time of a woman’s life and accumulating unwanted extra pounds. One scientific review on menopause-related body changes noted that women gain an average of 12 pounds within 8 years after the onset of menopause. That, of course, increases risk for conditions like cardiovascular disease. Gaining 8-20 pounds can increase this risk by 27%, for example, compared to women who maintain their baseline weight. But the review also named several influences that contribute to weight gain for menopausal women—including the normal processes that accompany aging, hormonal factors, and lifestyle choices like diet, physical activity, and sleep. Let’s look at menopausal weight gain and other symptoms, why they happen, and what women can do to counteract these potentially disruptive changes in their 40s and 50s. Menopause Symptoms Menopause occurs when a woman hasn’t had a menstrual period for 1 year. But menopause symptoms may begin in milder forms during perimenopause, which can start a decade before menopause itself. The symptoms may then worsen over time. During this time, significant changes are occurring inside the female body. Estrogen levels are decreasing, while progesterone—a feel-good hormone that promotes a sense of calm—also begins to decline. You may experience various symptoms associated with these changes, such as: Feeling depressed or anxious Acting aggressively or feeling irritable Headaches Brain fog Fatigue Hot flashes and night sweats The process of menopause even affects the brain, which may also impact weight. As estrogen declines, so does blood flow to the brain. And low blood flow is associated with many menopause symptoms, including weight gain, depression, anxiety disorders, insomnia, concentration problems, brain fog, and even memory loss. In addition, women going through menopause may struggle with additional symptoms that can affect everything from their sleep to their sex life, such as: Night sweats Vaginal dryness Urinary tract infections or urinary incontinence Decreased libido Low mood Sleep disruption Some of these issues, of course, can trigger additional side effects. For example, not getting enough sleep can contribute to weight gain. When you’re sleep-deprived, the body has lower levels of leptin, which is the hormone that tells you to stop eating when you’re full. Meanwhile, levels of the hormone ghrelin—which promotes appetite—will increase. Lack of sleep also disrupts glucose metabolism, which can lead to insulin resistance and type 2 diabetes. And, without proper sleep, you’re more likely to make unhealthy choices, like eating junk food or skipping your exercise session. Weight Loss and Menopause: Tips for Lasting Results Clearly, many factors can contribute to weight gain in menopause. But you can help prevent those extra pounds by making healthier choices every day. Here are some changes to consider: 1. Balance Your Hormones As we’ve established, hormonal changes are a hallmark of menopause. In a woman’s fertile years, estrogen naturally fluctuates throughout the month—but starting in perimenopause, this hormone spikes and dips, swinging to higher and lower extremes. And, since every organ of the female body has estrogen receptors, the decline of this hormone can interfere with your daily functioning. When estrogen is balanced, you’ll enjoy better moods, sexual function, energy, skin, and even memory and cognitive function. Unbalanced, you can experience irregular menstrual cycles, severe PMS, dry skin, depression, poor memory, or fibroid tumors. It can even increase risk for Alzheimer’s disease. Fortunately, hormone therapy options can help counteract symptoms like hot flashes, night sweats, weight gain, mood swings, memory loss, vaginal dryness, sleep problems, and lower libido. Traditional hormone replacement treatments have raised fears of increased risks for heart disease, Alzheimer’s, and breast cancer, so the topic is controversial. But short-term low doses of bio-identical estrogen and progesterone can offer relief for menopausal symptoms. It’s important to work with a functional medicine doctor and receive a full hormone evaluation to find the right solution for you. 2. Change Up Your Workouts Even if you maintain a generally healthy lifestyle, you may find that your usual routines aren’t working as they once did. For example, changes in metabolism as we age may mean that we aren’t burning calories at the same pace. One way to increase your metabolism, however—as well as improve your mood—is through gaining more muscle, which can be achieved through weight training. Aim for 2-3 sessions per week. Metabolism also receives a boost through interval training. This type of workout requires you to move at a moderate pace, interspersed with bursts of activity at a fast pace. So, for example, you can walk for a few minutes, then jog or sprint for 30 seconds to 1 minute, and repeat the cycle. Or, if you’re riding a bike, speed up your pedaling to reach a faster pace in bursts. You’ll get a metabolism boost for hours after this type of workout ends. And, if you need additional reasons to exercise—at any stage of life—there are plenty. Studies have shown that it cuts breast cancer risk for women. It also makes your lungs more efficient, strengthens the heart, muscles and immune system, and lowers the production of stress hormones. It reduces inflammation in the body, boosts sensitivity to the hormone leptin, and decreases joint pain, stress, and blood sugar. Also important for counteracting weight gain, exercise helps you burn off belly fat that would otherwise promote inflammation. 3. Maintain a Healthy Diet and Lifestyle To create the best health for your entire body, first give up any toxic substances. This could be cigarettes, alcohol, ultra-processed foods, harmful drugs, or all the above. You might also choose to eliminate caffeine, as it can contribute to hot flashes. But if you do consume it, aim for small quantities, and choose green tea—it’s a superfood with powerful antioxidants. Some evidence has suggested that green tea extract may help burn fat by boosting metabolism, possibly thanks to its antioxidants called catechins. In terms of diet, make sure you’re eating plenty of fresh produce, clean protein, and healthy fats from sources like avocados and nuts. Boost bone health, which can deteriorate in the menopausal process, with enough calcium and vitamin D (take supplements if needed). Eating nutrient-dense whole foods will boost your energy and mental sharpness while helping suppress cravings for junk food. Finally, make sure you’re managing stress. Exercise, nutrition, and proper sleep hygiene will help with this, but it’s a great idea to add some extra stress-busters to your daily or weekly routine. Try yoga, tai chi, spending time in nature, warm baths, calming supplements, or acupuncture. Start a practice of daily gratitude lists, meditation, journaling, prayer, art therapy, or chanting. Seek out support groups if needed and spend quality time with loved ones. An overload of chronic stress has been associated with weight gain, so you’ll want to create a toolbox with a variety of tactics you can employ to reduce stress on a regular basis. 4. Taking a Holistic Approach to Menopause Anyone who’s lived for a few decades knows that age-related physical changes can be challenging to cope with. But we’re never hopeless or helpless when it comes to our health. We can create so many positive effects through simple basics like diet, lifestyle, and proper sleep. Fortunately, you’ll probably find that one positive habit makes you more likely to choose additional ones. Enjoy the domino effect: It’s easier to work out after getting a sound night of sleep. You’re less likely to reach for junk food after a feel-good workout. Exercise helps tire out your body so you sleep better at night—and so on. When you make healthier choices now to counteract (or prepare for) menopausal changes, they’ll serve you for the rest of your life.
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Why Is Exercise Important? How It Transforms Your Body & Mind
Let’s start with the bad news: Exercise is not a particularly good way to lose weight. I know. You’re shocked. Most people are. But if you’re sweating it out in the gym thinking it’s the golden ticket to weight loss, you’re going to be disappointed. Sure, exercise is amazing for a million reasons—it’s like the Swiss Army knife of health tools—but shedding pounds isn’t one of its superpowers. Maybe you’ve even experienced something like this for yourself. You hit the treadmill, burn a few hundred calories, and feel like a champ. But then, all it takes is one extra slice of pizza or that irresistible dessert, and you’ve wiped out all your hard work. And here’s the kicker—your body is smart. It adapts to your workouts, becoming more efficient, so you end up burning fewer calories over time for the same effort. Plus, let’s be honest, after a tough workout, isn’t your appetite just roaring? It’s like your body is begging for a reward, and before you know it, you’ve eaten back every calorie you burned, and then some. So, while exercise is absolutely essential for keeping your body and brain in tip-top shape, when it comes to weight loss, the real magic happens in the kitchen. (That’s why trainers always say, “You can’t outrun a bad diet.”) Does that mean you should give up on exercise? Hardly. While exercise may not be the most effective way to lose weight, it’s one of the most effective ways to keep it off. According to data from the National Health and Nutrition Examination Survey (NHANES), exercise is one of the best ways we know of to maintain weight loss over the long term. But keeping the weight you’ve lost off is only one thing on the long list of exercise benefits. Let’s take a look at some of why exercise is important. Why is Exercise Important? Exercise and Mitochondrial Health One of the most significant yet often overlooked benefits of exercise is its profound impact on mitochondrial function. Mitochondria, often referred to as the powerhouses of our cells, are tiny organelles responsible for producing the energy required for our cells to function. They play a critical role in converting nutrients from the food we eat into a biochemical called adenosine triphosphate (ATP), the energy currency of the cell. Everything “good” in terms of cellular function happens in the mitochondria. From detoxification to fat burning to energy production, these organelles are at the core of everything that happens with our health. Mitochondria are also involved in regulating cell growth, signaling, and apoptosis (programmed cell death), which are vital for maintaining healthy tissues and organs. Mitochondrial Dysfunction and Chronic Disease Mitochondria are so important that many functional medicine doctors and researchers consider mitochondrial dysfunction to be a cornerstone of numerous chronic diseases, including cardiovascular disease, diabetes, and neurodegenerative disorders. When mitochondria fail to function correctly, nothing goes right. Dysfunctional mitochondria can lead to a cascade of problems, including impaired energy production, increased oxidative stress, and inflammation—all of which contribute to the development and progression of chronic illnesses. All of which is to say—it’s in your best interests to keep your mitochondria happy and healthy. And fortunately, there are ways you can help make that happen. One of the best ones is to stay active every single day! Exercise vs. Movement: What’s the Difference? When we think about burning calories, most of us picture hitting the gym, pounding the pavement, or sweating it out in a spin class. But here’s a truth bomb: that 30-60 minutes of exercise doesn’t give you a free pass to sit around the rest of the day. In fact, it’s the other 23 hours—those little moments of movement you wouldn’t even think of as “exercise”—that really add up. So sure, your workout matters, but what you do between those workouts might matter even more. Walking to the mailbox, standing at your desk, taking the stairs, brushing your teeth while doing a little dance—these tiny movements can be calorie-burning gold. They keep your metabolism humming, your body engaged, and, believe it or not, they can add up to more calorie burn than your time in the gym. So, the next time you think you’re too busy for exercise, remember this: movement is everywhere, and it all counts. Don’t underestimate the power of these everyday actions—they could be the key to unlocking your healthiest self. Nutrients for Mitochondrial Health To support mitochondrial health, certain nutrients are particularly beneficial: Coenzyme Q10 (CoQ10): This powerful antioxidant helps protect mitochondria from oxidative damage and is essential for the production of ATP. L-Carnitine: This amino acid derivative is crucial for transporting fatty acids into the mitochondria, where they are burned for energy. Alpha-Lipoic Acid (ALA): Another potent antioxidant, ALA helps regenerate other antioxidants and supports mitochondrial function. (Don’t confuse this alpha-lipoic acid with the plant-based omega-3 fatty acid, alpha-linolenic acid, also, unfortunately, abbreviated as ALA!) B Vitamins: These vitamins, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are essential cofactors in the mitochondrial energy production pathways. Magnesium: This mineral is involved in over 300 enzymatic reactions, including those necessary for ATP production. Mitochondria and Brain Health The health of your mitochondria is closely linked to brain function. The brain is an energy hog—it burns a lot of calories to keep it running. And being a calorie-intensive organ, it relies heavily on efficient mitochondrial function. Proper mitochondrial activity ensures that brain cells receive adequate energy to perform optimally. Conversely, mitochondrial dysfunction has been implicated in various neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. Exercise enhances mitochondrial function not only in muscles but also in the brain. Regular physical activity stimulates the production of a wonderful compound that acts as Miracle-Gro for your brain cells: it’s called Brain-Derived Neurotrophic Factor (BDNF). And BDNF, in turn, supports mitochondrial health. Increased levels of BDNF promote the growth, maintenance, and survival of neurons, thus improving cognitive function and protecting against mental decline. The innovative work of Arthur Kramer, PhD, at the University of Illinois at Urbana-Champaign showed that adults performing moderate amounts of aerobic exercise actually grew new brain cells, increasing their brain volume by a not-insignificant amount. Disease Prevention Exercise is a powerful preventive tool that works against a variety of diseases. Engaging in regular physical activity has been shown to reduce the risk of developing several chronic conditions, including cancer and depression. Cancer Prevention: A meta-analysis published in the Journal of the National Cancer Institute reviewed data from multiple studies and concluded that higher levels of physical activity are associated with a reduced risk of several types of cancer, including colon, breast, and endometrial cancers. The analysis found that physically active individuals had a 20-30% lower risk of developing colon cancer and a 20-40% lower risk of breast cancer compared to those who were less active. This protective effect is thought to be due to exercise’s ability to regulate hormones, reduce inflammation, and improve immune function. Depression and Mental Health: A study published in JAMA Psychiatry investigated the effects of exercise on depression and found that physical activity can be as effective as medication or psychotherapy for some individuals. The study highlighted that regular aerobic exercise, such as walking, running, or cycling, significantly reduced symptoms of depression. This is attributed to exercise-induced changes in neurotransmitters like serotonin and norepinephrine, as well as the reduction of inflammation and stress hormones. Cardiovascular Disease: Research published in the New England Journal of Medicine examined the impact of exercise on cardiovascular health and found a strong correlation between physical activity and a lower risk of heart disease. The study demonstrated that individuals who engage in moderate to vigorous physical activity for at least 150 minutes per week have a 30% lower risk of developing cardiovascular disease. Exercise helps by improving blood pressure, cholesterol levels, and overall heart function. Diabetes Prevention: A landmark study from the Diabetes Prevention Program showed that lifestyle interventions, including exercise, significantly reduced the risk of developing type 2 diabetes in high-risk individuals. Participants who engaged in regular physical activity and lost a modest amount of weight reduced their risk of diabetes by 58% compared to those who did not make lifestyle changes. Exercise improves insulin sensitivity and helps regulate blood sugar levels. Brain Health and Exercise Since many are dedicated to brain health, it’s important to highlight the incredible benefits of exercise on cognitive function. Remember, in the aforementioned research by Arthur Kramer and his colleagues, mild aerobic exercise stimulated the production of Brain-Derived Neurotrophic Factor (BDNF), a crucial protein that supports the growth, maintenance, and survival of brain cells. Increased levels of BDNF lead to the growth of new neurons, enhancing brain plasticity and improving cognitive function. Conclusion Incorporating regular exercise into your routine is one of the best investments you can make for your overall health. While it may not be the most effective way to lose weight initially, its benefits for weight maintenance, mitochondrial health, disease prevention, and brain function are unparalleled. Embrace the power of exercise to achieve full-body wellness and support your journey to a healthier, happier life. References 1. Physical Activity and Cancer Risk: Moore, S. C., Lee, I. M., Weiderpass, E., Campbell, P. T., Sampson, J. N., Kitahara, C. M., Keadle, S. K., Arem, H., de Gonzalez, A. B., Hartge, P., Freeman, L. B., Linet, M. S., Beane Freeman, L. E., Berrington de Gonzalez, A., Adami, H. O., ... & Leitzmann, M. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Internal Medicine, 176(6), 816-825. https://doi.org/10.1001/jamainternmed.2016.1548 2. Effect of Exercise on Depression: Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51. https://doi.org/10.1016/j.jpsychires.2016.02.023 3. Physical Activity and Cardiovascular Health: Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135 4. Diabetes Prevention Program Research Group: Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393-403. https://doi.org/10.1056/NEJMoa012512
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The Top 10 Ways to Improve Your Emotional Well-being
According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes.¹ If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change. If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life... 10 Ways to Improve Your Emotional Well-being Take Care of #1 Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. Get a Move On Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain², increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. 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 emotional well-being, focus your energy on people who are positive and engage in healthy habits. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Know Your Numbers Since you can’t change what you don’t measure, having important health numbers at optimal levels is critical to brain function. To help with emotional well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other important health numbers that can affect your brain – testosterone level, C-Reactive Protein (CRP), thyroid functioning, vitamin D level, fasting blood sugar, and hemoglobin A1c (HbA1c) Beware of Isolating Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community or religious leaders. Learn to Relax Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. Talk it Out Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone's emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood. Get Some Nutritional Support Whether you find yourself having negative thoughts, or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for mood and stress that can help turn your day around.* These brain-directed supplements have been formulated with the highest quality ingredients that can help you feel calm, content, and able to manage stress or mental strain.* NeuroLink BrainMD’s NeuroLink supports a diverse array of such key transmitters as adrenaline, dopamine, serotonin, GABA, and glutamate.* NeuroLink provides an exclusive blend of nutrients that can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.* 5-HTP- In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.* GABA- This amino acid regulates excitability of nerve circuits in the brain and is considered the brain’s main calming neurotransmitter.* Taurine- Taurine, an amino acid that helps stabilize our nerve cell electrical activity, is known to enhance GABA's calming effects.* Tyrosine- Tyrosine is required for the production of the neurotransmitter dopamine. Having sufficient tyrosine in the brain promotes mental clarity in dealing with stress.* Serotonin Mood Support Our brain produces the naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.* Serotonin Mood Support was developed to promote serotonin activity in the brain.* This formula includes: Vitamin B6- Vitamin B6 is fundamental to healthy nerve function.* Also, it's an essential cofactor for enzymes that make serotonin and other key transmitters.* Methylfolate- The pre-activated and most readily utilized form of the folate vitamin is methylfolate.* Methylfolate is paired with methyl-vitamin B12 to help ensure the brain makes sufficient melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* Saffron- The world’s most expensive herb, saffron has a long history of traditional use for inducing happiness.* Saffron has consistently improved mood in many clinical trials.* Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.* Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest. 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. Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27. doi:10.1017/S0033291714000129 2. Zhang, R., Tomoto, T., Liu, J., Tseng, B. M., Pasha, E., Cardim, D., Tarumi, T., & Hynan, L. S. (2021). One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 81(2), 1041-1052. doi:10.3233/JAD-190977
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Best Foods to Help Relieve PMS Symptoms + Recipes!
Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them. The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms. PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts. Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits. Plus, we’ve included a couple recipes to help set you up for success! What to Eat During Your Period to Help Relieve PMS Symptoms Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits. Foods For Abdominal Cramps Hemp Seeds Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief. They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness. Salmon Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains. Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness. Chamomile Tea An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation. Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping. Dark Leafy Greens Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins. Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer. Foods For Digestion & Bloating Oatmeal A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps. One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings. Broccoli The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen. Bone Broth Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance. Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation. Bananas When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention. Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood. Foods For Mood Swings Pumpkin Seeds Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options. These small but mighty seeds are also rich in omega-3’s, iron, and fiber. Sweet Potatoes Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc. Yogurt The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue. Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds. Foods For Energy Watermelon If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being. Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion. Citrus Fruits Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C. Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps. Eggs Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own. Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms. Almonds A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation. 2 Easy Recipes to Help Relieve PMS Symptoms Nut Butter Overnight Oats Ingredients: ½ cup rolled oats ½ cup almond milk 1 tablespoon chia seeds 1 teaspoon maple syrup 2 tablespoons nut butter Instructions: Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine. Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely. In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy! Watermelon Citrus Smoothie Ingredients: 1 orange, peeled 4 cups frozen watermelon chunks 1 banana, peeled 1 lime, juiced Instructions: Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender. Blend on high until smooth. Enjoy! At BrainMD, we’re dedicated to providing the highest quality brain 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. This article has been scientifically reviewed and approved by Nicole Avena, PhD. References: National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/ Mount Sinai Health System. (n.d.). Premenstrual syndrome (PMS). Mount Sinai. Retrieved from https://www.mountsinai.org/health-library/condition/premenstrual-syndrome WebMD. (n.d.). Health benefits of hemp seeds. WebMD. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds National Center for Biotechnology Information (NCBI). (n.d.). Chamomile and its effects on PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/ Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
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