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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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Magnesium Supplement Benefits: Improve Sleep, Mood & More
Do You Get Enough Magnesium? If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential". Magnesium Supplement Benefits Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017). Nutrient for Healthy Aging Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020). Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals. Total Brain Support Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017). Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution. Heart and Circulatory Support Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017). Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health. Fortify Your Defenses Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses. Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues. Workout Relief Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015). Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance. Healthy Pregnancy Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019). Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period. Types of Magnesium in Supplements Magnesium Citrate Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health. Magnesium Malate Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery. Magnesium Glycinate Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance. What Are the Signs of Low Magnesium? The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include: Irritability or mood changes Fatigue and muscle weakness Cramps or spasms Sleep disturbances Brain fog or poor concentration Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure. BrainMD’s Magnesium Chewable Vitamins Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate.* These forms are superior to magnesium oxide, which is poorly absorbed by the body.* Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health.* They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages.* Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Magnesium Chewables 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. Scientific References: Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007 Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166 Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720 García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151 Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388 Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339 Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326 Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164 Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
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What Every Woman in Her 30s Should Know About Perimenopause
Ideally, by the time your 40s roll around—they arrive quickly!—you’ve already established a solid foundation of healthy habits in your daily and weekly routine. Eating a well-balanced diet, sleeping soundly, and exercising are always age-appropriate, no matter what decade of life you’re currently enjoying. If you haven’t been diligent about taking care of your body and you’re a woman in your 30s, now is a great time to start. And even if you already pay attention to your health basics, you may require a few extra tweaks to usher you into your 40s and 50s. That’s because the process of perimenopause, then menopause, are in your near future, with the potential to create significant changes in your body. Let’s dive deeper into the process: what it entails, the different perimenopause stages and symptoms, and how you can prepare early to support a smoother transition. What is Perimenopause? While perimenopause is a complicated topic, The North American Menopause Society defines it as the “span of time that begins with the onset of menstrual cycle changes and other menopause-related symptoms and extends through menopause (the last menstrual period) to 1 year after menopause.” These changes are associated with lower levels of hormones like estrogen, reduced fertility, and finally the end of a woman’s fertile period. In other words, perimenopause is a process that lasts for years and has different symptoms and stages. When it begins—often around the mid-40s, though it can arrive earlier—you may notice irregular periods or fluctuations in your menstrual flow (heavier or lighter bleeding), as well as hot flashes or mood swings. Other changes may impact your sex life, like a lowered libido or vaginal dryness. Sleep may be impacted, too, thanks to night sweats and/or insomnia. While some of these potential effects can be disruptive, women can better prepare themselves ahead of time for the changes that naturally occur with perimenopause and menopause. The good news is, many of these recommendations are generally things you should be doing anyway—you may just need a few tweaks to best prep for perimenopause. It’s a good idea to establish these practices in your 30s, then carry them with you the rest of your life. How to Prepare for Perimenopause Stages We all know that diet, sleep, and exercise can make a huge impact in how we feel. But women preparing for perimenopause can customize these pillars of health for their particular needs at this stage of life, to help ease this process. Here’s how: 1. Diet A 2024 review, published in the journal Nutrients, presented a comprehensive look at the impacts of nutrition during the perimenopause and menopause process. It’s especially important at this stage of life, because, as researchers noted, these changes are associated with increased risks of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. The review offered the following recommendations. To convert your weight in pounds to kilograms (kg), simply multiply by 0.45: Consume adequate daily protein (1-1.2g per kg of body weight, or 20% of daily calories), especially if you’re exercising regularly. Aim to get half of it from vegetable sources. Don’t consume too much protein, though; 1.5-2g per kg of body weight daily can actually increase the risk of bone fractures. Because metabolism slows in the menopausal process, you may consider reducing calories by omitting or reducing snacks between meals, eating smaller portion sizes at meals, and avoiding sugary beverages. If you smoke, quit smoking—and reduce or, better yet, eliminate alcohol from your diet. Hydrate with enough fluids every day; they’ll help transport nutrients and oxygen within the body and support bones. The hormones estrogen and progesterone affect fluid and electrolyte balance, and menopausal hormonal changes can make you feel less thirsty. Drink 33mL of fluid per kg of body weight throughout the day. Replace saturated and trans fats (animal, dairy, and partially hydrogenated fats) with polyunsaturated fatty acids, especially the omega-3 fatty acids EPA and DHA. Eat a well-balanced diet, including 30-45g per day of dietary fiber and at least 400g of vegetables and fruits daily. Increasing your fiber intake reduces the risk of metabolic syndrome. It also benefits your gut flora, which can impact factors like metabolism, insulin sensitivity, and insulin secretion. In addition, swap refined grains for whole grains and consume healthy fats (nuts and 2-3 servings of fish per week) to help reduce risk for cardiovascular diseases. Reduce salt intake to less than 5g per day. Ensure adequate intake of vitamin D, calcium, and vitamin C for healthy bones. Meanwhile, B vitamins can help counteract the common dangers of stroke, osteoporosis, and bone fractures. 2. Exercise Moderate exercise helps promote adrenal health, since it lowers production of the stress hormone cortisol. (Just don’t go overboard—excessive exercise can increase cortisol levels.) This is important because maintaining appropriate levels of cortisol helps regulate insulin and blood sugar balance, your response to stress, and your sleep/wake cycle. On the other hand, not getting enough exercise (and its potential consequences, like obesity and chronic stress) raises those cortisol levels. Left unchecked for too long, that could lead to adrenal fatigue or burnout, which can affect your immunity and memory. Exercise, of course, is also a proven mood booster. Most importantly, I always stress that women must commit to a weight training regimen, which helps increase strength, metabolism, overall longevity—and, crucial for women over 50, bone density. As we age and go through the process of menopause, our bones can lose up to 10% of their mass. Starting weight training earlier in life—though it’s never too late to start—helps counteract these natural changes. 3. Sleep I talk a lot about the importance of sleep, because I know what it’s like to struggle with not getting enough. For women entering perimenopause or menopause, several changes in hormones and in the brain make a good night’s rest even trickier to achieve. Disruptions in the regulation of body temperature can cause night sweats, while lower progesterone may trigger insomnia. That can create a vicious cycle, even when you’re awake: Lack of sleep can lead to everything from lower moods and depression to mindless eating and weight gain. Long-term, it can contribute to high blood pressure and impact your heart health. That’s why it’s crucial to establish now, in your 30s—or anytime—solid sleep hygiene. Here are some of my must-have strategies: Make sure that your room is cool (in the mid-60s), dark, and quiet. Use earplugs, a sleep mask, a white noise machine, and/or blackout curtains if you must. Just make sure your environment is conducive to sleeping through the night and morning until it’s time to wake up. Avoid electronics, screens, and stimulating activities right before bed. When your mind is buzzing, it’s difficult to drift off into a peaceful slumber. Instead, choose calming activities before bed, like enjoying a warm bath, a journaling session, or meditation. Sleep-inducing supplements can make a huge difference. I reach for time-release melatonin, magnesium, GABA, and l-tyrosine. You can also try valerian root, inositol, 5-HTP, and zinc. Sip wisely. Avoid consuming caffeine after noon—and whatever you do, don’t use alcohol as a sleeping pill! Booze destroys your restorative sleep, wakes you up in the middle of the night, and can lead to feeling anxious or irritable the next day. Instead, try a hot tea with relaxing ingredients, like lavender or chamomile. Entering Perimenopause with Ease Another reason it’s important to take care of our physical bodies is because it’ll also encourage better mental health, and we want to protect both as we enter our later years. Setting up some positive mental health-boosting practices—whether it’s daily walks or gratitude lists—will pay off when you enter the process of perimenopause. Preparing will make you feel more capable to handle any changes you experience. With some education, planning, and commitment, you’ll find that these can be some of the best years of your life.
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Cycle Syncing Your Lifestyle to Your Menstrual Phases
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs. If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts. A Guide to Cycle Syncing Your Life Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations. Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly. Follow these recommendations to sync your cycle with your life. Menstrual Phase: Days 1-5 This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days. During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed. Menstrual Phase Exercise and Rest While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels. Opt for low-intensity workouts: Walking Hiking Pilates Yoga Stretching This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy. Menstrual Phase Nutrition Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods. Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich. Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers. Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs. Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet. Menstrual Phase Mindset Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance. Incorporate these 3 activities for greater self-awareness and calm: Breathing Exercises: to soothe the nervous system and reduce pain perception. Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings. Meditation: to deepen relaxation and heighten awareness. Follicular Phase: Days 6-14 Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation. Follicular Phase Exercise and Rest With increasing energy, this is the perfect time to challenge yourself in your workouts. Aim for higher intensity exercises and increase your weights or resistance: HIIT exercises Strength training Running and jogging Cycling While your body won’t need as much rest during this phase, continue to prioritize adequate sleep. Follicular Phase Nutrition With your workouts ramping up, focus on getting good protein to support muscle growth and repair: Lean meats Eggs Quinoa Legumes In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism. Focus on foods that help your body balance estrogen and reduce inflammation: Leafy greens Healthy fats: avocado, olive oil, nuts, seeds Fermented foods Seeds: pumpkin and flax Follicular Phase Mindset During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences. This is a perfect time to: Start new projects Brainstorm Socialize Meal plan Try new things Ovulation Phase: Days 15-17 During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido. Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase. Ovulation Phase Exercise and Rest Your energy levels are at their peak. Continue with strength training and high intensity exercises. This is the ideal time to focus on endurance workouts that push your stamina: Circuit training HIIT Dance workouts Boot camp Ovulation Phase Nutrition Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification. Incorporate these foods into your diet: Lean proteins like chicken, turkey, eggs, and Greek yogurt Whole grains Beans Cruciferous vegetables Leafy greens Berries Dark chocolate Almonds Ovulation Phase Mindset Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused. Plan these activities for your ovulation phase: Go on dates Go out with friends Public speaking Work on goals Writing Creative projects Luteal Phase: Days 18-28 The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease. Luteal Phase Exercise and Rest At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now. Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations. Best exercise during the luteal phase: Weight training Swimming Yoga Pilates Walking Luteal Phase Nutrition Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood. Get these vitamins and minerals during the luteal phase to ease PMS symptoms: Magnesium Calcium B Vitamins Vitamin D Luteal Phase Mindset A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it! Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin. Get to Know Your Own Body If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins. Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths. 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: Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417 Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of sleep research, e14185. Advance online publication. https://doi.org/10.1111/jsr.14185
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These Are 4 of the Top Ways to Have a Non-toxic Period
Have you ever considered your exposure to toxic chemicals in feminine hygiene products? Protecting your health from everyday chemicals can seem like a never-ending feat. But this is an area where a few adjustments can drastically reduce your exposure, and it’s an important one. Here’s why. From the onset of menstruation until menopause, women, on average, will use approximately 11,000 menstrual products. And while menstruation is only several days a month, that adds up quickly. It’s been estimated to be about five years! That means five years of exposure to whatever chemicals are found in your tampons, pads, and panty liners to sensitive and highly permeable areas of your body. There’s also the over-the-counter medication women take to address the swelling, headaches, and cramping that accompany the menstrual cycle. They also come with health risks for sensitive digestive systems and with too much use. The good news is that you can change your period game. It simply requires switching to natural means for reducing unwanted symptoms that come with your monthly menstruation and choosing safer products for your body. Here are some top tips for how to have a non-toxic period. The Problem with Typical Menstruation Products A few disturbing studies published recently show that women’s feminine products contain a number of concerning chemicals. Researchers of a scientific review published in April 2024 in the International Journal of Obstetrics and Gynecology were concerned menstrual products may include harmful chemicals from manufacturing processes and due to their fragrance, nonstick and antimicrobial properties. Because vaginal and vulvar tissue is highly permeable, they worried chemicals would be readily absorbed. The review, which analyzed a total of 15 papers dating back 10 years, measured chemicals in menstrual products and human biomarkers of chemical exposure. They found that menstrual products contained measurable levels of a range of endocrine-disrupting chemicals. Among the chemicals found were phthalates, volatile organic compounds, parabens, environmental phenols, fragrance chemicals, dioxins and dioxin-like compounds – many of which are hormone disrupters – also known as endocrine-disrupting chemicals (EDCs). While exposure levels were low, the researchers expressed concern for females with reproductive health conditions for which EDCs are a risk factor. Another study from June 2024 tested 14 different tampon brands (organic and non-organic) for 16 different metals and found measurable concentrations of them all – the most concerning being lead, cadmium, and arsenic. While all the concentrations were low, there are no safe levels of certain metals such as lead. As humans in the modern world, we are continually exposed to these types of concerning chemicals and compounds in so many products. It’s not clear what the cumulative risks are. There are other types of period products that are of concern. While over-the-counter douching products are marketed to women suggesting that cleaning of the vagina is necessary after menstruation, medical research shows that this isn’t true. In fact, douching can be harmful. Research suggests that vaginal douching is associated with adverse gynecologic and reproductive outcomes. That’s because douching disrupts the pH of the vagina, setting the stage for infections. The vagina doesn’t require cleansing with water or any kind of liquid. As mentioned, products to address unwanted symptoms from menstruation such as over-the-counter pain relievers may cause digestive issues and can be harmful when they are overused. And not all women want to use other options for period-related symptoms such as birth control pills and antidepressants as they tinker with the body’s sex hormones and brain chemistry. 4 Ways to Have a Non-toxic Period Thankfully, there are non-toxic ways to manage menstruation and menstrual symptoms! Here are several. 1. Menstrual Cup A PFA-free, medical-grade silicone menstrual cup is a safe, non-toxic option for your period. A menstrual cup is a small, flexible receptacle that’s inserted into the vaginal canal and over the cervix (similar to a contraceptive diaphragm) to catch and collect menstrual fluids. The cup is then removed, emptied, rinsed, and reinserted every 12 hours (or sooner, depending on the amount of flow). It requires cleaning after you finish menstruating, and it can be used for years. A menstrual cup also saves the environment from throw-away tampons and pads! Additionally, because menstrual cups allow the vagina to maintain a healthy pH, there’s less risk of common bacterial infections. It can also hold more menstrual fluids than tampons and pads and doesn’t interfere with sexual intercourse. Menstrual cups come in different sizes, so it may take a month or two for you to find the right fit and get used to using it. Note: Although extremely rare, like tampons, a menstrual cup does come with a small risk of more serious bacterial infections. 2. Period Underwear Period underwear are an excellent non-toxic option for menstruation. They’re just like a regular pair of underwear, but they have multiple layers made up of different fabrics, designed to absorb fluid, minimize odor, and prevent leakage. They just need to be changed every 10-12 hours. The fact that they’re washable makes them eco-friendly and economical too. Since they’re outside the vagina, there’s no threat of serious vaginal bacterial infections. However, the type you buy is important. Because they typically have water-repellent and leakproof features, they could have PFAs. Be sure to choose PFA-free, organic menstruation underwear. It’s the safest, non-toxic period underwear you can choose. 3. No Washing Necessary Your vagina doesn’t need to be washed after menstruation. Health experts say that the only maintenance that needs to be done is washing the vulva, preferably with a clean washcloth and warm water. You can use a mild soap if you’d like (being careful to use it only outside the vagina). Choose natural soap that has no antibacterial agents, irritating ingredients, or “fragrance.” Fragrance is a catch-all for possibly a number of harmful ingredients since manufacturers don’t need to disclose what is in the fragrance. 4. Take a Natural Supplement for Symptoms Instead of reaching for an over-the-counter pain reliever for unwanted symptoms during menstruation, choose a non-toxic, efficacious, natural supplement instead. PMS Relief +, BrainMD’s new doctor-formulated supplement features Ginfort, which is a proprietary ginger root extract that has been shown in research to help reduce a number of symptoms associated with PMS and menstruation. The formula additionally includes clinically studied nutrients (vitamins B1 and B6, vitamin D, magnesium, and zinc), which may provide anti-inflammatory and mood-boosting benefits, as well as help reduce the pain and cramping associated with menstruation. Time for Adjustment When you’re used to tampons, pads, and other practices to manage your menstruation, switching to these new, non-toxic products and practices will take time to adjust to. To stay motivated to make the change, just remember that you’ll be protecting your health, helping the environment, and saving money! 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.
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Try This Proven Trick to Help You Create a New Habit
Are you ready to make a change in your life and start a new habit? Or, have you tried to reach a goal, but for some reason, you can’t stick with it? If you answered yes to either question, you need to try this little proven trick to help you out. Find Your Why Here’s the trick to build new habits that stick and create lasting change: find your why. It seems so simple, yet finding your why is essential if you want to build new habits that last. Habits are important because they’re the building blocks of your daily life. They organize behaviors that will either help you reach your goals and desires, or not. Small changes can have a big impact. Here are just a few examples of small lifestyle habits that can positively affect your life over time: A moment of daily gratitude can lead to greater contentment and optimism Drinking more water can improve your energy, digestion, and overall health A daily walk can lead to lower stress, increased energy, and improved health Small changes in your diet can have a significant impact over time Developing a morning routine can have a positive domino effect on your entire day Consistency is Key If you know that adding a new habit is going to improve your life, why can it be so hard to stick to it? It likely comes down to the concept that you haven’t really considered why it matters to you. Why is it important for you to implement that specific habit? What do you really want? Let’s look at an example. Maybe you want to take a daily walk. At first, you’re excited about your new goal and wake up a little earlier to walk in the morning. When you don’t get your walk in before work, you make sure to take one after dinner. You’re consistent for a few days, maybe even weeks, but then the newness of your goal wears off and life gets in the way. You don’t wake up early enough, and you’re tired after work, or it’s raining out, and you don’t take your daily walk consistently anymore. Does this sound familiar? Digging deep and considering what you really want can significantly increase the likelihood of achieving consistency and creating real change. How To Find Your Why to Build Healthy Habits It starts with the simple question, “Why do I want to do this?” Or, “Why does this habit matter?” Keep asking cascading “why’s” to get to the true bottom of why you want to have your new habit in the first place. It may feel uncomfortable at first, but take a minute, and really ask yourself why you’re trying to make the change. In the walking example, if you were to ask yourself why you want to walk each day, it may come down to a deeper desire for greater health, more energy, or loving your body. If you’re more of a visual person, try writing down your reason for building new habits. Journal about your reasons. Post it up somewhere you can see. Your reason for a habit may be just one thing, or it may be multiple things. Finding your reason can help you better live your life with direction and intention. Your why is your compass. Your mind is powerful. When you discover your why, it will be able to help you stay on course to create new habits and reach your goals. Visualize and affirm what you want, and you’ll likely attract more of it into your life. Setting Intentions vs. Setting Goals If you aren’t sure what your habits or your goals are that you want to set, work backwards and think about your intentions first. The broader the better. Think of an intention as something that gives you focus and direction. A goal relates to a specific action. It’s a means to an end. On the other hand, an intention looks at the bigger picture. Intention is often related to a feeling. An intention and a related goal might look like this: Intention: I want to feel peace. Goal: I will start my day with a gratitude practice. Intention: I want to feel energized. Goal: I will go to bed at a certain time each evening. Intention: I want to be more organized. Goal: I will spend 5 minutes decluttering each day. Understanding what you value can lead you to find the best goals and habits that will help you get what you really want. In taking the time to find your why, you might find different habits that will better serve you. Be open to making adjustments along the way. What is Motivating You? External motivation can only take you so far. In fact, feeling like you have to do something to avoid a negative consequence or receive a reward doesn’t create lasting change. Internal motivation is more effective, by far. It’s possible to develop more internal motivation – the motivation to do something because you enjoy it or because it challenges you. Find ways to make your goals fun Find meaning in your goals by connecting them to your values Look for opportunities to serve others Research shows that when you connect to a deeper purpose for doing something, you’ll be happier and more successful. Internal motivation provides its own incentives. External motivation relies on outside forces, which can eventually lead to burnout and failure in the long run. Live Your Best Life It’s a simple trick, but it really works. Before you jump into creating new habits, take a moment to consider why you want to do it. When you know your why, it will be easier to push through when unexpected obstacles come your way, or you just don’t feel like doing that thing. Because, we all have those days. You will be able to pivot, try again, and stick with your habits that will help you create lasting change and the life that you really want. 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.
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