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How to Train Your Brain to Be More Positive Each Day
Thoughts are powerful. According to research by Dr. Fred Luskin of Stanford University, we have roughly 60,000 thoughts a day. Those thoughts can affect our brain chemistry. When we have positive thoughts or feel happy, the stress hormone cortisol decreases and the brain produces the hormone serotonin, which creates a feeling of well-being. It’s not surprising, then, that researchers have observed a strong link between a positive outlook and better health. A study examining the health data of 70,000 women that were measured for optimistic attitudes and mortality rates showed a significantly lower risk of dying from several major causes of death in subjects who scored high for optimism. Other research has shown that people who have a positive outlook tend to make positive lifestyle choices that result in better physical health, less stress and low mood, a stronger immune response, better coping skills, and greater energy and overall well-being. Optimistic people often are more open to opportunities and new experiences, which can translate to greater success and income. Being positive can pay dividends in myriad ways. Defining Positivity What exactly does it mean to be positive? Put simply, a positive mindset is a constructive one. It embodies a belief that life is good and solutions can be found if you look for them and have patience. While optimistic people can have a problem-solving, practical, and accepting attitude, they don’t deny the real pains, losses, and challenges we face in life. An optimistic and constructive mindset might have less resistance to pain, accepting it as an uncomfortable but important part of life. A positive-minded person tends to have habits and participate in activities that amplify their positive feelings. Merriam-Webster’s dictionary defines “positive” as: “indicating, relating to, or characterized by affirmation, addition, inclusion, or presence rather than negation, withholding, or absence.” Positivity is inherently open and expansive. How to Be Positive To greater or lesser degrees, humans suffer from negative thoughts. That said, anyone can learn to think more positively and reap the rewards that come with it. Here are five positive lifestyle factors that have been shown to promote an optimistic outlook. 5 Practical Tips to Help You Become More Positive in Life 1. Positive Self-talk Our self-talk may need to be skewed in a positive direction. Research shows that even the smallest shift in the way you talk to yourself can make a difference. We all experience negative thoughts that pop into our minds without our permission. Dr. Daniel Amen refers to them as Automatic Negative Thoughts (ANTs). You can learn to spot them, question them, and produce a more accurate, constructive thought to replace them. These are helpful questions to ask when you have a persistent negative thought: Is it (the negative thought) true? Can I absolutely know that it’s true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 2. Smile and Laugh Similar to positive thoughts, the simple act of smiling (even if you don’t feel like it) helps to trigger the release of the feel-good transmitters dopamine and serotonin. In other words, smiling can trick your brain into believing you’re happy, which can then spur actual feelings of happiness! Laughter is the balm of life, allowing us to relieve stress, especially in difficult situations. Humor can instantly lighten the mood and make things feel a little less difficult. Like smiling, you can pretend or force yourself to laugh, and you’ll still get a mood boost. 3. Practice Gratitude Optimistic people take note of what they’re grateful for. This habit has been shown to reduce stress, boost self-esteem, and promote resilience during challenging times. It also helps to express gratitude and appreciation to others. Writing down the things you’re grateful for can improve your optimism and sense of well-being. 4. Travel Taking a vacation can allow you to have new experiences and explore new cultures. This promotes greater brain plasticity and boosts your mental health. Even thinking about travel can boost your positive feelings, according to research. 5. Stay Healthy Healthy people tend to be more positive (and positive people tend to be healthier). Practice the principles of good health and good feelings should increase. A healthy lifestyle should include 7 to 9 hours of restful sleep each night; a brain healthy diet rich in fruits, vegetables and protein, and low in refined carbohydrates and unhealthy fats; and the recommended 150 minutes of aerobic exercise, along with two or more strength training sessions, each week. On A Positive Note... There are many other positive lifestyle factors that can contribute to an optimistic mindset like playing, connecting with others, and surrounding yourself with positive people. Probably the most important, though, is simply deciding to be more positive. It isn’t possible, or even realistic, to be positive all the time, but aiming to have a more optimistic and constructive mindset at least some of the time will help to enhance the quality of your life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Feel More Energized All Day Long
With high-stress, on-the-go, busy lifestyles, Americans often rely on an extra jolt of energy to get them through the day. The American Medical Association reports that about 85% of U.S. adults consume 135 milligrams of caffeine daily, the equivalent of 12 ounces of coffee. But more alarming, especially among young people, has been the rise of supercharged energy drinks—leading some experts to label it “a growing public health issue” in light of their potential adverse effects, including even death. As a mother, wife, and businesswoman, I’m all too familiar with having to juggle a long list of obligations. But we never need to reach for a quick fix in the form of addictive or dangerous highly caffeinated beverages. I’ve found that there are plenty of healthier ways to naturally enjoy more energy throughout the day. Tana Amen’s Top Tips to Feel More Energized If you find yourself hitting a slump mid-day—or if you can barely get going without your morning coffee—here are my top tips for feeling more alert and energized all day long. Boost Your Brain with Creatine I’ve joined in on the matcha craze (I’ll share more on green tea’s benefits below), and I love taking my afternoon iced version to the next level with BrainMD’s Smart Creatine+. Who couldn’t use an extra boost in their beverage? As I’ve said before, creatine isn’t just for bodybuilders. Yes, it helps improve your athletic performance and recovery, but it’s also a great brain booster. Smart Creatine+ actually improves cognitive function, muscle, and bones—and for someone like me who’s had thyroid issues (which can compromise muscle and bone), that’s a winning combination. It also boosts what’s known as “energy currency,” adenosine triphosphate (ATP), so we get a much-needed energy infusion at the cellular level. With this single supplement, I reap the benefits of better memory, focus, and mental clarity. Plus, it helps support anti-inflammatory pathways within the brain and prevents the buildup of reactive oxygen species (ROS), which in excess can be harmful to cells. Along with enhanced sharpness, I’ve even noticed improvements in my mood, making it easier to tackle everything on my to-do list. Choose Caffeine with Health Benefits As I’ve already pointed out, we never want to overconsume caffeine—it can be detrimental to brain health in large doses. A 2022 study published in Nutritional Neuroscience, with more than 17,000 participants, examined the effects of drinking coffee on total brain volume. The findings suggested that people who drink more than 6 cups of coffee per day may have a higher risk of decreased brain volume, dementia, and stroke. But even half of that, 3 cups per day, can negatively impact brain health, because caffeine hinders cerebral blood flow. Coffee can also give you a jittery feeling, interrupt your sleep, and even lead to addiction—remember that caffeine is a psychoactive drug! Plus, it can set you up for an energy crash as the effects wear off. If you do consume caffeine, choose wisely. I prefer matcha (green tea in powdered form) because it typically has less caffeine than coffee. Plus, green tea is a superfood, offering the benefits of antioxidant compounds called polyphenols. One study, involving nearly 2,000 women from ages 18-76, found that green tea’s flavonoids and anthocyanins are linked to lower insulin resistance and better blood sugar regulation, which translates to a lower risk of type 2 diabetes. The study also showed that these flavonoids and anthocyanins reduced chronic inflammation in the body, which can be triggered by environmental toxins, hormone imbalances, emotional stress, and excess body fat (especially belly fat) and blood sugar. Some other benefits linked to green tea consumption include: Decreased rate of heart attacks Helps prevent atherosclerosis (the hardening of the arteries that leads to heart disease) Helps lower cholesterol and raise HDL (“good”) cholesterol Increases the brain’s effective connectivity for improved learning and memory Reduced risk of skin, breast, colon, esophageal, and bladder cancer Boosted metabolism Protection against liver problems and tooth cavities Helps prevent cold and flu symptoms Try an Energy-Boosting Smoothie For a pick-me-up without any later crash, try starting your day or reviving in the afternoon with a protein- and nutrient-packed smoothie. I created my Focus and Energy Smoothie for just this reason. Simply combine the following in a high-powered blender: ½ cup frozen organic blackberries 16-20 ounces prepared iced green tea a handful of ice 2 cups baby spinach 2 kale leaves (without the stem) 2 scoops of vanilla or chocolate BrainMD’s OMNI Protein Powder liquid stevia (plain or flavored) 2 tablespoons avocado For added brain-health support, add a scoop of freeze-dried greens, like BrainMD’s Neuro Greens Superfood. You can also incorporate 1 tablespoon each of aloe gel; fiber inulin or glucomannan; and flax, hemp, or chia seeds. And you can add 1 teaspoon each of maca powder, pomegranate powder, acai powder, camu camu powder, and/or bee pollen. All these ingredients make a high-powered smoothie for focus and energy—simply blend up and add water or ice if needed to reach your desired consistency. This recipe makes 2 servings, and it’ll keep you going all day long. Add a Supplement to Your Routine If you don’t have time to whip up a smoothie, you can still reap energizing benefits—even on the go—with convenient supplements. I reach for BrainMD’s Focus & Energy in the early afternoon for an extra boost, but you can also take it in the morning. It provides me with added alertness and ramps up my productivity. Instead of caffeine, Focus & Energy works through the powers of tried-and-true adaptogenic herbs and brain-supporting ingredients. I can concentrate and pay attention more fully, and I’m even able to handle stress better. That’s because adaptogens help your body withstand stress (unlike high doses of caffeine, which actually adds stress to your body). The superstar ingredients in Focus & Energy are taken from 3 longstanding healing traditions: ashwagandha from Ayurveda, Rhodiola rosea from traditional Russian herbalism, and Panax ginseng from traditional Chinese medicine. Plus, green tea and choline help promote a focused, sharper brain, more energy, and improved learning and memory. And the green tea extract used is decaffeinated and concentrated, so you get all the benefits without any jitters or crashes. Another option I love is BrainMD’s Brain Boost On-the-Go. It’s designed to provide a safe, fast-acting pick-me-up with natural brain energizers that help me feel sharper and more focused. And because it’s packaged in individual-serving packets, it’s super easy to add the powder to water for a delicious, fizzy drink on the go—anytime, anywhere. After a drink with Brain Boost On-the-Go, I feel more mental clarity and energy. It also has a delicious berry taste with no sugar, caffeine, or artificial colors and flavors, so it’s even great for kids (and they’ll be more likely to drink their water!). As a bonus, the formula contains B vitamins to help fight brain fatigue, potassium for faster thinking, and l-theanine for a calmer mood. Going Beyond the Basics to Feel More Energized Needless to say, having more energy to tackle all your daily tasks starts with the basics. I could never accomplish everything I do without my morning workout to jump-start my day. Or a well-balanced diet full of organic veggies, protein, and healthy fats to fuel my body. Or a great night’s rest, achieved by adhering to the sleep hygiene practices I’ve so carefully developed over the years. We want to make it a priority to get all these key components in order, but our modern lives are full and busy—sometimes downright hectic. Most of us could use an extra boost in our day. And with natural solutions like the ones I’ve listed here, you can get it without the negative side effects, ensuring you have all the energy you need to tackle your to-dos with ease.
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This Is How to Build Your Own Supplement Protocol
What if you could tailor a supplement protocol to meet your specific dietary needs? Well, you can. And we can help. It’s time to say goodbye to one-size-fits-all approaches and hello to personalized wellness options. Whether you’re looking to boost energy levels, support cognitive function, or manage overall well-being, we’ve got the tools and tips to help you create a nutritional plan that actually works. Ready to discover your own customized supplement regimen? Let’s get started! Why Consider a Supplement Protocol? As mental and physical fitness continues to be a top priority for many, the concept of a personalized supplement protocol has gained traction in recent years. Unfortunately, with countless nutritional products flooding the market, navigating the supplement landscape can feel overwhelming. But with a little guidance and knowledge, you can find a supplement protocol that works for your personal needs and health goals. Whether you’re aiming to boost energy levels, support immunity, or simply manage overall well-being, understanding how to effectively incorporate supplements into your daily routine can be a huge boon to your health. How to Create a Supplement Regimen Understanding your individual health needs is crucial for creating an effective supplement protocol. Since everyone’s body responds differently to nutrients, a supplement that works for one person may not work for another. Begin by assessing your current health status. Consider factors like age, diet, activity level, and any existing medical conditions. These variables may significantly influence your nutritional requirements. Next, set clear goals. Are you looking to support immune function, promote focus and energy, or enhance muscle recovery after workouts? Identifying specific objectives can help inform the type of supplement regimen you need. Also, don’t forget about lifestyle factors. Stress management, sleep quality, and hydration can play vital roles in overall wellness and can affect how supplements perform in the body. Since this process is highly individualized, take the time to evaluate what truly matters to you and your unique situation. Build Your Custom Bundle BrainMD offers a simple way to customize your own supplement protocol. The Build Your Custom Bundle provides tiered savings on your favorite supplements: Save 10% on 2 supplements Save 15% on 3 supplements Save 20% on 6+ supplements Plus, you'll receive free shipping on orders $75+. Learn more about the Build Your Custom Bundle here. Top Tips for Taking Supplements Knowing how to take supplements is crucial for maximizing their benefits. Start by following the recommended dosages on product labels. Overdoing it can lead to adverse effects. Timing matters too – is it best to take certain supplements during the morning or afternoon? Also, some supplements are best absorbed with food, while others work better on an empty stomach. For optimal results, be mindful of these details. Also, be sure to remain well hydrated. Water aids in nutrient absorption and helps your body process supplements effectively. Be mindful of potential interactions between different vitamins/minerals with any medications you’re taking. Consult with a healthcare professional before beginning any supplement regimen. Also, keep track of how each supplement affects your brain and body over time. This knowledge can help further refine your protocol. One of the best ways to remove the guesswork over which supplements to try is to take the Brain Health Assessment… Brain Health Assessment While some online personality tests may offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Worse still, many aren’t backed by science and place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. That’s why we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This unique, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Action Plan Based on your answers, your report includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations. Brain Supporting Supplements Many supplements in the marketplace today have little or no backing from human clinical studies. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Adding brain directed supplements to your health regimen can help support your physical and mental energy levels. All 16 Brain Types come with core and targeted supplement recommendations. Core Supplements for All 16 Brain Types The core supplements for all 16 Brain Types can be found in the comprehensive supplement system… Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals, and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, nootropic ingredients to help support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* [/wc_box] It can be exhausting trying to figure out which supplement ingredients work, which forms are the most bioavailable, and what dosages you need. That’s why our convenient daily packs were specifically designed to remove the confusion over what to include in your foundational supplement program.* In addition to these core supplements, many people require targeted supplements to round out their wellness regimen. To learn what targeted supplements are best for you, take the BHA. How to Build Your Own Supplement Protocol Taking supplements can help complement a well-rounded lifestyle, including proper nutrition, exercise, and adequate sleep.* One of the best ways to know which supplements are best for you is by taking the BHA. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA 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 Brain & Body Power 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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The Latest Research On the Gut Microbiome You Need to Know About
In recent years, the old expression about “trusting your gut” has taken on a whole new meaning. As researchers delve deeper into this complex ecosystem, it’s becoming increasingly clear that these bacteria can play a crucial role in shaping our health, mood, and even longevity. Let’s look at some groundbreaking discoveries that are revolutionizing how we understand gut health! What Is the Microbiome? Our bodies are home to trillions of microorganisms, collectively known as the gut microbiome. These tiny inhabitants play a crucial role in our health and well-being, influencing everything from digestion to mood. The healthy gut carries over 150 bacterial species. These bacteria are so adaptable that the species have subcategories called strains. Each strain has its own genetic profile, enzyme profile, and environmental preferences such as acid-alkali level, oxygen level, what it feeds on, etc. Each person has their own gut bacteria strain profile. If we take care of our gut bacteria, an abundance of the strains will be beneficial for our health. If we don’t take care of our microbiome, healthy bacteria may be crowded out by harmful strains. If this imbalance worsens, the Candida fungus or parasitic protozoa can increase in numbers and create significant problems in our gut. Importance of Microbiome Balance Maintaining a balanced gut microbiome is crucial for overall health. The diverse community of microorganisms in our intestines play a pivotal role in various bodily functions. When the microbiome is in harmony, it aids digestion and enhances nutrient absorption. This balance also supports the immune system, helping the body fend off infections and illnesses more effectively. Also, a healthy gut environment fosters communication between the brain and gut. This connection highlights how vital our microbes are for physical well-being and emotional stability. Encouraging a diversity of healthy strains through a diet rich in fiber, probiotics, and prebiotics can significantly enhance this delicate equilibrium within our guts. However, an imbalanced microbiome (dysbiosis) can lead to digestive issues, inflammation, and even mental health problems. Here’s Some of the Latest Research on the Gut Microbiome Advancements in microbiome research are transforming our understanding of human health. Here are just a few recent studies that highlight different aspects of the gut microbiome: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] One study revealed that specific microbial compositions can help regulate weight gain by enhancing metabolic functions. Researchers isolated beneficial strains capable of improving energy extraction from food while regulating fat storage. Another breakthrough involves the connection between the gut microbiome and mood. Research suggests that certain probiotics may help alleviate mood issues, hinting at a powerful link between gut health and mental clarity. Gut bacteria can be highly personalized and new findings suggest that the microbiome may be a single, fluid system. One study found that higher levels of a group of bacteria called Oscillibacter were strongly associated with lower levels of cholesterol, triglycerides, and glucose. Research from the UCLA Center for Human Nutrition shows that exercise can help change gut microbiota with its positive effect on energy homeostasis. A NIH-funded study found that disruptions in the microbiome may intensify feelings of fatigue. Fascinating new research suggest that the gut microbiome may experience both daily and seasonal cycles. [/wc_box] Cutting-Edge Technology in Microbiome Research Technological improvements have transformed how researchers explore the gut microbiome. Innovative techniques, like metagenomics, allow scientists to analyze complex microbial communities with unprecedented precision. Next-generation sequencing (NGS) has become a game-changer. It provides insights into genetic material from all organisms present in the gut, revealing their roles and interactions. This depth of understanding can help identify potential health indicators associated with various illnesses. Additionally, advancements in sequencing technology allow researchers to map complex microbial communities with unprecedented detail. By identifying key bacterial species associated with different ailments, scientists hope to develop targeted probiotics or dietary interventions tailored to individual needs. Artificial intelligence also has become a valuable tool in microbiome research. AI algorithms can sift through vast datasets, uncovering patterns that humans might miss. This increases the ability of researchers to predict how changes in microbiota may affect individual health outcomes. Wearable technology is emerging as an exciting tool for real-time monitoring of gut-related metrics. These devices can track dietary habits and correlate them with shifts in gut health, offering personalized insights that were once unimaginable. Microbiome Research: The Future is Bright The gut microbiome has become a focal point in health research, with groundbreaking studies continuously reshaping our understanding of this intricate inner ecosystem. New technologies are enabling scientists to analyze the complexities of microbial communities more effectively than ever before. Researchers are using these tools to identify specific strains of bacteria that can influence various aspects of health. These developments may make it possible for healthcare providers to offer tailored solutions based on an individual’s unique microbiome profile. From dietary recommendations to novel therapies aimed at restoring balance within the gut microbiome, the possibilities seem endless. The future is bright for microbiome research, and its impact on our well-being could redefine how we approach nutrition and healthcare practices moving forward. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Feel Your Best On-the-Go with This 3-in-1 Vitamin Stack!
Are you serious about optimizing your brain and body to feel your best? If so, in addition to keeping your diet, exercise, and sleep routines on point, vitamin stacking can provide some added turbo power to your game. Common among fitness gurus, premier athletes, tech execs, and general health enthusiasts who require peak performance physically and mentally, supplement stacking can help amplify health with curated nutrients to attain targeted health goals. Whatever your health objective may be – whether that’s building muscle, boosting mood, achieving greater energy, or optimizing brain function – it can be supported by creating a “stack” or grouping of clinically studied nutritional supplements. Here’s how to get started. How to Create a Vitamin Stack What might a supplement stack look like? Let’s imagine, for example, you’re going to be working on a complex, consequential project at work. It will be highly stressful and require a lot of brain power. Your supplement stack might include a potent antioxidant formula to counter the oxidative stress created by stressful conditions, a vitamin with loads of vitamin C and D to support your immune health, and nutrients known to promote greater blood flow to the brain to help improve your overall cognition and mental focus. Brain & Body Power: Ultimate 3-in-1 Vitamin Stack! Thankfully, you don’t need to have a world-class nutritionist or health coach to help create a vitamin stack for you. BrainMD has a foundational supplement pack called Brain & Body Power to give you a simple, easy, and effective option for beginning vitamin stacking. Brain & Body Power is designed to support the optimal functioning of your brain and body with a daily vitamin packet that includes three different nutritional supplements.* So, rather than having to draw from multiple cumbersome supplement bottles, you have all you need in one convenient, ready-to-go packet to take on the run. Plus, by buying the ready-made packets of stacked vitamins, you save money over buying the individual supplements separately! What’s surprising is just how expertly formulated each supplement is. Only clinically studied ingredients are used and only in highly bioavailable forms.* With each packet of Brain & Body Power, you get a stack of three nutritional supplements: Brain & Memory Power Boost NeuroVite Plus Multivitamin Omega-3 Power Let’s look at them individually and the “stacked” benefits they provide. Brain & Memory Power Boost This nootropic memory supplement is formulated with researched, brain-boosting herbs and nutraceuticals associated with sharpened memory function, as well as improved mental energy, clarity, and concentration.* The clinically studied, synergistically blended ingredients in Brain & Memory Power Boost include: PhosphatidylSerine (PS) A key phospholipid nutrient, PS is a building block of cell membranes and is present in all your body’s cells, especially in the brain’s nerve cells. PS helps to boost attention, improves your ability to handle stress, and promotes memory recall in older adults.* Acetylcarnitine (ALC) An amino acid, this nutrient is important for cellular energy production. ALC supports improved mental power, healthy memory, and lifted mood.* N-AcetylCysteine (NAC) NAC provides your brain with antioxidant defense against free radicals.* It also enhances the electrochemical balance within nerve cells and has vasodilating properties (relaxes blood vessels), improving blood flow, which helps boost brain function.* Alpha-Lipoic Acid A potent antioxidant, this vitamin-like nutrient is key to blood sugar utilization and cellular energy production.* Ginkgo Biloba Extract This plant extract supports greater blood flow to the brain, which helps to optimize your brain function.* It also has a protective antioxidant to help support mental sharpness.* Huperzine A Used in traditional Chinese medicine for millennia, this extract from the Huperzia serrata (club moss) plant enhances the actions of the acetylcholine neurotransmitter system, which is linked to behavior and memory.* NeuroVite Plus Multivitamin Far surpassing conventional daily multivitamins in both its range and potency of more than 50 nutrients, NeuroVite Plus Multivitamin helps cover all your nutritional bases.* The high-potency and comprehensiveness of its vitamins, minerals, phytonutrients, antioxidants, brain nutrients, and digestive enzymes are exceptional.* Together, they help synergistically nourish all the body’s systems.* NeuroVite Plus provides 2000 IUs of vitamin D3, a daily value of 250%. This could make a marked difference in mood, energy, and more for the estimated 41% of Americans who are low in vitamin D.* The formula also includes a wide array of minerals, including lesser known but important minerals such as manganese, chromium, and molybdenum. Its plentiful phytonutrients have important benefits too. For example, lutein and zeaxanthin support eye health.* Hesperidin helps promote healthy circulation, and resveratrol has heart health benefits.* The supplement’s robust array of antioxidants help protect against oxidative stress.* NeuroVite Plus’s brain-boosting blend of nutrients offers additional powerful support to optimize and protect your brain function, memory, mood, and focus.* And lastly, the very careful selection of its ingredients and inclusion of digestive enzymes helps ensure the supplement is well tolerated.* Omega-3 Power This remarkable omega-3 supplement provides your body with two of the most potent brain health omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – and lots of them!* Each serving of Omega-3 Power delivers 1,600 mg of EPA, DHA, and other omega-3s, which is nearly five times greater than most other omega-3 supplements. What’s more, the omega-3s are offered in a bioavailable triglyceride form for efficient absorption. They’re rigorously screened and tested for 400+ contaminants. Fat plays a key structural role in your brain cell membranes – and healthy, flexible cell membranes help to optimize cellular function and efficiency. It’s like having the right motor oil in a high-performance car. Omega-3s are the best fats for building these healthy, flexible cell membranes, which is key to many of its brain benefits.* There’s a large body of research showing links between increased omega-3 concentration in the brain and improved overall brain health, cognitive function, mood, focus, and memory.* Among many studies, one recent study published in Neurology found better brain structure and cognitive benefits associated with higher levels of EPA and DHA in the brain.* Additionally, EPA supplementation has been shown to support mood and emotional balance in studies.* But that’s not all. A considerable amount of research suggests EPA and DHA support hearth health in multiple ways, and emerging research shows that these omega-3s may help post-workout recovery due to their anti-inflammatory properties.* That’s a lot of health benefits! Stack It with Brain & Body Power Brain & Body Power is vitamin stacking made easy. You get the multiple benefits of these three powerful nutritional supplements in one simple, money-saving packet. Try Brain & Body Power 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 Brain & Body Power 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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What the Science Says About Using Local Honey for Allergy Relief
At different times throughout the year, do you suffer from allergies that leave you feeling miserable and reaching for over-the-counter medications? What if there was a way to help relieve your symptoms naturally? Turns out alleviating allergies may have nothing to do with birds and everything to do with bees. Let’s take a closer look… Science Behind Local Honey for Natural Allergy Relief Local honey’s ability to help relieve allergy symptoms may seem anecdotal, but some science may back up its benefits. When bees collect pollen from local flowers and plants, traces of these allergens can be found in the honey they produce. Consuming small amounts of local honey may help introduce these allergens into your system gradually, acting like a natural protector by helping your body build up immunity. Studies suggest that regular consumption of local honey may help desensitize individuals to common environmental allergens over time. This process is known as immunotherapy and involves exposing the body to small doses of an allergen to reduce sensitivity. It should be noted that other studies have found no significant difference between local and other honey in helping to reduce the symptoms associated with allergies. While more research is needed to fully understand the mechanisms at play, many allergy sufferers swear by the benefits of incorporating local honey into their daily routine during allergy season. Top Benefits of Using Local Honey Local honey may offer a range of benefits for allergy relief that go beyond just sweetening your tea. When consumed regularly, local honey may help build up your immunity to allergens in the environment. Also, unlike many processed honey products, local honey retains its natural enzymes and antioxidants that can help support your overall health. These properties not only aid in reducing allergy symptoms, but also may support your immune system and promote better digestion. Another advantage of using local honey for allergy relief is its convenience and accessibility. You can easily add it to smoothies, oatmeal, or simply enjoy a spoonful straight from the jar or bottle. Plus, purchasing local honey supports local beekeepers and helps sustain bee populations, which promotes environmental sustainability. Incorporating this natural sweetener into your diet may be a delicious way to find some relief from pesky allergy symptoms while also nourishing your body with nature’s goodness. Tips for Buying Local Honey Keep these tips in mind when buying local honey. First, make sure you’re actually getting honey from your area by looking for labels like “raw,” “unfiltered,” or “local.” These indicate that the honey hasn’t been overly processed and still contains pollen that can help build immunity against allergens. Also, consider purchasing honey from farmer’s markets or directly from beekeepers to ensure its freshness and authenticity. Local apiaries often have a variety of raw honey options based on local flowers that can help protect against allergies in your region. Tips for Consuming Local Honey When consuming local honey, start with small amounts daily – like adding a teaspoon to your morning tea or drizzling it over yogurt. Gradually increase the dosage as your tolerance builds up over time. Remember that while local honey may be a natural allergy-reliever, it isn’t an instant cure. Consistency is key. Regular consumption may lead to long-term benefits, including a reduction in allergy symptoms. Other Natural Support for Allergy Relief There are many other natural ways to prevent or relieve allergies. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Essential Oils A pleasant way to relieve allergy symptoms is with the power of essential oils. Eucalyptus oil may help clear nasal congestion. Also, peppermint oil is known for its soothing effects on irritated sinuses. Simply use these oils in a diffuser or mix a few drops with a carrier oil and apply topically. Butterbur Extract Another great option is butterbur extract, a plant-derived supplement that has shown promise in relieving allergy symptoms by reducing inflammation. Probiotics Probiotics are also gaining attention for their potential to support immune function and help reduce allergy symptoms. Incorporating probiotic-rich foods like yogurt, kefir, or kimchi into your diet may help promote gut health and reduce allergies over time. Nasal Rinses Other natural remedies, like saline nasal rinses or steam inhalation, may help provide relief from seasonal allergies. [/wc_box] Remember, everyone’s body responds differently to various therapies, so it may take some trial and error to find what works best for you. Also, be sure to consult with a healthcare professional before adding any new supplements or treatments to your health regimen. Buy Local Honey Incorporating local honey, as well as the other natural options listed above, into your daily routine may be an excellent way to help alleviate allergies. Understanding the causes and symptoms of allergies can help you better appreciate the role local honey may play in providing allergy relief. Choosing high-quality, raw, unprocessed local honey may be an effective way to combat the effects of allergies. Remember to start with small doses and gradually increase consumption for optimal results. Whether drizzled over breakfast or added to herbal tea before bed, integrating this golden sweetener into your diet may help reduce the uncomfortable itching and sneezing often associated with allergy season. Make supporting your immune system with local honey a part of your everyday wellness routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Science Backed Benefits of Ceylon Cinnamon + Recipes!
Did you know that cinnamon – the aromatic spice we love in apple pie, fresh-baked cinnamon rolls, and Chai lattes – is loaded with health-promoting properties? It’s true! And it turns out that the type of cinnamon you choose matters when it comes to health. Ceylon cinnamon stands out as a foodie favorite to delicately flavor baked goods, savories, and beverages, while being the preferred cinnamon to take medicinally. Among cinnamon’s many health benefits, research shows that it may help to regulate healthy blood sugar levels, protect against neurodegenerative health issues, and support heart health, to name a few. Here’s the scoop on Ceylon cinnamon and a few healthy recipes to help you get more of it in your diet! About Cinnamon Cinnamon has a fascinating history that dates back to ancient Egypt when it was used for embalming. The Hebrews used cinnamon in religious ceremonies, while the Romans burned it at funerals believing it to have a sacred fragrance. In the latter part of the Middle Ages, cinnamon became a much-enjoyed culinary spice. It was believed to be an appetite stimulator, digestive, aphrodisiac, and remedy for sore throats and coughs. During the Age of Exploration, cinnamon became a coveted and highly valued spice, more valuable than gold from some accounts. The Portuguese, Dutch, and English all fought to control the Ceylon spice trade from what is modern-day Sri Lanka. Today, cinnamon is ubiquitous throughout the world and enjoyed in sweets, baked goods, and savory dishes across multiple cultures. Cinnamon is harvested from the bark of several varieties of the evergreen cinnamon tree. These varieties are broken down into two types: Ceylon cinnamon and cassia cinnamon. Ceylon cinnamon, also known as the “true’ cinnamon, originated from Sri Lanka. It has a subtle and delicate flavor and aroma, which has a floral and fruity quality to it and is beloved by epicureans. Some say it has a clove-like taste as well. It’s more expensive and is commonly used in Europe and Mexico, but less so here in the U.S. Cassia cinnamon is the primary cinnamon used by Americans and is simply known as “cinnamon.” Plentiful and less expensive than Ceylon cinnamon, cassia cinnamon comes from China (Chinese cinnamon), Indonesia (Koritnje or Padang cinnamon), and Vietnam (Saigon or Vietnamese cinnamon). Cassia cinnamon has a strong, distinctive, woody and bitter flavor. It’s the cinnamon you find at grocery stores in both powder and stick forms. Cassia cinnamon offers a wallop of spicy cinnamon flavor, while Ceylon’s flavor is pronounced, but less obvious. All cinnamon types are rich in cinnamaldehyde, the naturally occurring flavonoid that gives cinnamon its flavor and odor and has many medicinal properties. It’s more concentrated in cassia cinnamon than Ceylon. Why Ceylon Cinnamon? Ceylon cinnamon is preferred for its milder fruity notes and as the safest cinnamon choice when it comes to health. It turns out that all cinnamon types contain a relatively common plant compound called coumarin. Coumarin can be harmful in high doses – potentially causing damage to the liver and other ill effects. Cassia cinnamon contains higher levels of coumarin. It isn’t advisable to consume large quantities of it over prolonged periods of time. It’s possible to exceed the upper limit for coumarin if you consume a lot of cassia cinnamon. As little as 1-2 teaspoons of cassia cinnamon could bring someone over the daily limit, and it could be potentially dangerous if that continues over time. However, Ceylon cinnamon only contains negligible levels of coumarin (about 250 times less than cassia cinnamon) making it the safer, better choice if you consume a lot of cinnamon or wish to take cinnamon supplements to support health. 5 Science-backed Health Benefits of Cinnamon In traditional medicine, the bark of cinnamon (regardless of type) has been used as an herbal remedy for common colds, cardiovascular health issues, digestive health, and gynecological problems, according to research from the Journal of Traditional Complementary Medicine. Although human clinical trials with cinnamon are limited, an abundance of pre-clinical and emerging research suggests that it supports health in a number of meaningful ways, including the following: 1. Antimicrobial Support In one review, 30 different in vitro studies demonstrated Ceylon cinnamon’s antimicrobial action against a wide variety of bacteria. The review also noted several animal studies that demonstrated Ceylon cinnamon’s antifungal and anti-parasitic properties, as well as its antimicrobial action against anaerobic bacteria. Separate animal research has additionally suggested antiviral properties of cinnamon in fighting off respiratory infections. It appears traditional medicine was on to something! 2. Blood Sugar Regulation Some research suggests that cinnamon may both help decrease the amount of sugar that enters your bloodstream after a meal, as well as help to reduce insulin resistance, which helps your body to maintain healthy blood sugar levels. A number of studies involving individuals with established blood sugar regulation problems saw improvements with regular consumption of cinnamon at varying amounts from 1 to 6 grams daily. One small recent human study involving 41 patients showed evidence that cinnamon causes positive changes in the blood glucose levels of healthy individuals who consumed 3-6 grams of cinnamon daily. More human studies are needed. 3. Antioxidant and Anti-inflammatory Benefits Antioxidant compounds in cinnamon have been shown to confer anti-inflammatory action and protect against oxidative stress. A 2020 meta-analysis focused on cinnamon supplementation and biomarkers of inflammation and oxidative stress. After evaluating 12 studies, it concluded that cinnamon may be an aid in reducing inflammation and oxidative stress levels in humans. Thus, cinnamon may help reduce the symptoms of chronic conditions linked to inflammation. 4. Neuroprotective Benefits Emerging research suggests that cinnamon might help to protect the brain from neurodegenerative problems. One in vitro study found that an extract of Ceylon cinnamon inhibited both tau buildup and tangles, which are hallmarks of one of the most serious neurodegenerative health issues. Human studies are now needed to further explore how cinnamon may help protect the brain. 5. Heart Health Benefits Cinnamon supplementation and consumption have protective effects on the cardiovascular system. Cinnamon’s anti-inflammatory and antioxidant effects are heart protective. Additionally, research shows that cinnamon may help to increase high-density lipoprotein HDL, the good cholesterol, as well as support healthy blood pressure levels. Give Ceylon Cinnamon a Try While more human studies are being conducted on cinnamon, the existing evidence is compelling. Ceylon cinnamon appears to be a safe, healthful, and flavorful addition to your culinary creations or to take as a supplement. You can find Ceylon cinnamon spice and supplements online and at many health retailers. Try Ceylon cinnamon out in your favorite baked goods using gluten-free flour and alternative sweeteners like coconut sugar, stevia, or monk fruit. Add it to your morning smoothie to give it a flavorful twist. Or try it in savory dish. Here are several recipes to get you started! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Date Smoothie INGREDIENTS 2 ripe bananas (optionally frozen) ¼ cup pitted dates (softened) 1 tablespoon peanut butter 3 teaspoon Ceylon cinnamon Pinch sea salt 2 cups unsweetened soy milk (or plant milk of preference) 1 cup ice (optional) (You can add cacao, honey or maple syrup, and/or protein powder if you’d like to make it more dessert-like and increase protein content) DIRECTIONS Place the bananas, dates, peanut butter, cinnamon, and salt in your blender and add milk. Blend until smooth. For a cooler shake, blend in ice. Divide the smoothie between 2 glasses and enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Granola (Sugar-Free, Gluten-Free, and Vegan!) INGREDIENTS 2 ½ cups gluten-free rolled oats 1 ½ cups raw almonds 1 cup sunflower seeds ½ cup chia seeds 2 tablespoons Ceylon cinnamon ¾ teaspoon pink Himalayan or sea salt ½ cup coconut oil, melted 2 teaspoons pure vanilla extract 20–30 drops of liquid stevia DIRECTIONS Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. In a large mixing bowl, combine the dry ingredients and mix. Pour melted coconut oil over the dry ingredients. Add in vanilla and stevia drops, mix. Transfer mixture to sheet pan, spread out with a spatula. Bake for 15 minutes and mix, then bake another 10 minutes. Remove from oven and cool. You can stir in raisins or other dried food if you’d like. Store in a mason jar or other airtight container. Enjoy! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ceylon Cinnamon Chicken INGREDIENTS 4 skinless, boneless natural chicken breast halves 1 ½ teaspoon Ceylon cinnamon 2 tablespoons Italian-style seasoning 1 teaspoon garlic powder 2 teaspoons sea salt 1 teaspoon ground black pepper DIRECTIONS Preheat oven to 350 degrees F. Place chicken in a lightly greased 9x13 inch baking dish. Sprinkle evenly with ground cinnamon, seasoning, garlic powder, sea salt, and pepper. Bake at 350 degrees F for about 30 minutes (or until chicken is cooked through and juices run clear). [/wc_box] 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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What Are the Benefits of a Digital Detox & How to Do It
Without even knowing it, you may be feeling the negative effects of too much screen time. Have you recently felt depression, fatigue, anxiety, or body aches and pains? Do you spend so much time indoors, staring at your computer, tablet, television, and smartphone, that you don’t get enough sunlight exposure or physical activity? Are you having trouble sleeping after scrolling before bedtime, or are you experiencing screen-related eye strain? If you’re like most Americans, you spend a lot of time every day looking at screens. With mobile devices accompanying their owners everywhere 24/7, people now have virtually unlimited screen access. But this constant exposure can come with serious costs. If you’ve never tried a digital detox—avoiding or limiting screens, or certain types of usage, for a set amount of time—now is a great time to start. Let’s take a look at how screen time impacts us, how a digital detox can benefit your life, and how to reap optimal results in the process. The Dangers of Our Growing Digital Dependence According to Datareportal’s Digital 2024: Global Overview Report, 69.4% of the world’s total population now uses a mobile device, and more than 66% use the internet. Meanwhile, “active social media user identities” have passed the 5 billion mark, a growth of 5.6% over the previous year. We already know that social media is greatly impacting young people. When the Centers for Disease Control and Prevention’s (CDC) Youth Risk Behavior Survey 2011-2021 (YRBS) results were published in 2023, the stats were shocking. Based on responses from 17,000 high school students across the U.S. in 2021, the survey found that 57% of teen girls and 29% of teen boys reported feeling so sad and hopeless for 2 weeks or more in the last year that their usual activities were interrupted. And 30% of high school girls reported seriously considering suicide in the year prior. These numbers reflected dramatic increases from 2011 levels. Experts have connected these changes with the rise of smartphone and social media use, which boomed throughout the 2010s. Research studies have noted mental health can suffer (for example, through increased rates of depression and suicide) from electronic use—and more screen time has been associated with worse mental health outcomes. Other studies have found that screen time changes the volume, structure, and functioning of adolescents’ developing brains. Clearly, while technology can help connect us, it can also impact our well-being—and not only among kids, but adults as well. Many people fall into the trap of unfavorably comparing themselves to the curated online presentations on social media profiles. Others experience fear of missing out (FOMO) or are exposed to an overload of negative information online, like sensationalist news reports, violence, or content that promotes damaging behaviors like eating disorders. On top of that, we know that social media is literally designed to be addictive, in the same way slot machines are—and many Americans are hooked. Too much screen time doesn’t only affect mental health. Our physical bodies suffer, too—from eye strain, poor posture, back pain, or carpal tunnel syndrome. The combination of prolonged periods of sitting with the resulting lack of physical activity have prompted medical experts to warn us that sitting is the new smoking. And studies have shown that constant exposure to blue light from screens can even impact the skin, accelerating aging and hyperpigmentation. Staying inside glued to screens also robs us of the gifts of venturing outside, like vitamin D-producing sunshine and the stress-reducing power of nature. People can even miss out on longevity-boosting social interactions with friends and family when they withdraw or isolate while on their devices. These are just some of the effects that excess screen use can trigger. Digital Detox Benefits & How to Do It If you want to be more mindful about your screen time, try a digital detox—you’ll likely find many benefits as a result. With less distractions, you’ll enjoy more awareness of what’s happening around you, in the present moment. You’ll be able to truly connect with people and the natural world. You may also notice better focus and less stress without the constant interruptions and information overload that technology brings. If you tend to use screens before bedtime, you’ll probably enjoy better sleep, too. The National Sleep Foundation reports that the blue light from screens affects the natural sleep-wake cycle, making it more difficult to fall asleep. Checking email or engaging with other stimulating content also promotes wakefulness. And if those screens stay on—for example, if you routinely fall asleep to a television droning in the background—you can be disturbed multiple times throughout the night by light or noise. To start a digital detox, first set some parameters. Maybe you stay totally screen-free for a full day or weekend. Maybe you choose a week and adhere to a set time limit per day. (For adults, outside of work, 2 hours is the recommended maximum—significantly less than the 7 hours that’s average for American adults.) Or perhaps you’d simply like to abstain from all social media for a month-long experiment. Focus on changing the behaviors that you think are most detrimental or intrusive to your life and pick a plan you can stick with. If you fail to meet your goal, don’t beat yourself up—use the setback as information to help you learn more about your habits and make further improvements. And, before you start, share your plan with key people so they know how to reach you if needed. You might even want to get your entire family on board, framing it as a fun challenge with rewards at the end for participants. Ideally, you’ll be replacing those screens with healthier activities, so be prepared beforehand with some ideas and materials that will help occupy your time. Here are some ways I love unwinding away from screens: Getting outdoors for a hike, walk, or bicycle ride Spending quiet time in nature Completing a session of physical activity: weight training, aerobic, stretching, or mobility exercises Spending quality time, in person or on the phone, with your family or friends Cooking healthy meals from scratch Reading a physical book or magazine Journaling Prayer, deep breathing, or meditation Indulging in a “spa day” at home, with soothing music, a relaxing aromatherapy bath, a facial mask, a manicure and pedicure, and calming herbal tea Taking a tech-free weekend getaway near blue or green spaces (oceans, lakes, forests, etc.), which are shown to reduce stress Whatever parameters and activities you decide on, remain aware of your experience throughout the digital detox. You can even keep a brief written record of the process, noting what changes you made, how you felt, what challenges you faced, and how you overcame them. Don’t forget to reflect on what benefits you received in the process, like better sleep, more mindfulness, or less stress. Finally, list some ways you can incorporate these new habits into your everyday life. For example, you might trade 30 minutes of screen time every day for a walk outside or delete just one of your social media accounts. Reclaiming Your Real Life Through a Digital Detox While technology offers plenty of conveniences, it can also lead to a lot of unwanted effects when we consume it without sensible limits. Unfortunately, between gaming, social media, checking news, online shopping, and more, many people are now accustomed to living a large percentage of their lives on-screen. With so many rapid tech developments in recent years, only time will tell how much we’re all impacted by this ongoing digital revolution. But we can start making positive changes in our usage right now. Being more mindful about our exposure to screen-based content will help ensure optimal health for our brains and bodies, and a digital detox is a great way to begin.
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Rev Up Your Weight Control with GLP-1: The Key to a Faster Metabolism!
Are you looking for natural ways to supercharge your metabolism? A powerful hormone that may help is GLP-1. Let’s look at how GLP-1 can rev up your metabolism and help you with your weight management goals. What Is GLP-1? Glucagon-like peptide-1 (GLP-1) plays a crucial role in regulating metabolism. This hormone is released by the gut in response to food intake, signaling the body that it’s time to start digesting and absorbing nutrients. Once GLP-1 is secreted, it stimulates insulin production from the pancreas, helping to regulate blood sugar levels. Also, GLP-1 helps slow down gastric emptying, which means food stays in the stomach longer and leads to feelings of fullness. By promoting satiety and reducing appetite, GLP-1 may aid in weight management efforts. This hormone has been found to support pancreatic beta-cell function and enhance glucose uptake into cells. These mechanisms not only help control blood sugar, but also contribute to overall metabolic health. GLP-1 and Weight Management GLP-1 works to prevent overeating and unnecessary snacking throughout the day by signaling your brain that you’re satisfied. Also, GLP-1 promotes fat burning and increases energy expenditure, which helps your body maintain a healthy weight. GLP-1 may help reduce cravings and can help control blood sugar levels after the consumption of a meal. Foods That Promote GLP-1 Production One of the best ways to naturally support your GLP-1 levels is with what you put on your plate. Certain foods may help increase the production of this powerful hormone in the body. Incorporating these foods into your diet can help support a healthy metabolism and aid in weight management. Start by adding more fiber-rich foods – like fruits, vegetables, whole grains, and legumes – to your meals. These foods not only keep you feeling full longer, but also stimulate the release of GLP-1 in the gut. Including sources of healthy fats, such as avocados, nuts, and olive oil, in your diet may help support higher GLP-1 levels. Protein-packed options like lean meats, poultry, fish, eggs, and dairy products can promote GLP-1 secretion. Don’t forget about spices like turmeric and cinnamon – they can add flavor and also may enhance GLP-1 production in the body. By making these simple dietary adjustments, you can leverage the power of food to help optimize your metabolism and overall health. Adopting lifestyle habits, such as regular exercise and adequate sleep, can further optimize GLP-1’s effects on weight management. Lifestyle Habits That Support GLP-1 Levels Lifestyle habits can play a crucial role in supporting this hormone and optimizing your metabolism. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercise Regular exercise, especially high-intensity workouts or strength training, may help increase GLP-1 production. Aim for at least 30 minutes of physical activity several days a week. Sleep Getting enough quality sleep is essential for regulating an array of hormones, including GLP-1. Establish a consistent sleep schedule and aim for 7-9 hours of restful sleep each night. Stress-relief Reducing stress through mindfulness practices like meditation or yoga also may support healthy GLP-1 levels. Stress management techniques can have a positive impact on your metabolic health. [/wc_box] Small changes in daily habits can add up to significant improvements in metabolism and overall health over time. Consider implementing these lifestyle strategies to support optimal GLP-1 function naturally. With so many benefits, it’s clear why GLP-1 is so popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its ultra-pure supplement… Smart Metabolic Burn Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn may help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Smart Metabolic Burn is a unique product that combines two clinically studied ingredients – berberine and oleoylethanolamide (OEA) – in a single revolutionary formula.* Berberine can help enhance GLP-1 levels without the common side effects associated with pharmaceuticals.* By promoting GLP-1 production, berberine supports your body’s natural mechanisms for managing appetite and weight management.* GLP-1 – Master Switch to Metabolism Promoting your GLP-1 levels through diet, exercise, and other lifestyle measures can have a significant impact on your metabolism and weight management. By understanding the role of this powerful hormone and implementing lifestyle strategies to help boost its levels, you can unlock GLP-1s potential for improved metabolic health and weight balance. Remember to consult with a healthcare provider before making any changes to your diet or supplement routine. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Why Women That Weight Train May Live Longer
You’ve probably heard me talk before about my love of strength training. But I’ve also made it my mission to bust through the myths held by women who resist lifting weights, fearing that it will make them look too “bulky” or muscular. This couldn’t be further from the truth! And weightlifting simply has too many benefits to risk skipping it, especially for women. According to a study of nearly 100,000 adults that appeared in a 2022 issue of the British Journal of Sports Medicine, this practice may even prolong your life. Participants who lifted weights, tracked over an average of 9 years, were found to have a 9% lower risk of death from all causes, including cardiovascular disease and cancer. And those who combined just 1-2 sessions of weight training per week with moderate to vigorous aerobic exercise showed a whopping 41% lower risk of death. My Omni Diet exercise plan, which recommends 30-60 minutes of activity, 6 days per week, combines both strength training (working with weights to strengthen and tone your muscles) and interval training (walking, running, cycling, or other aerobic activities) so you can achieve these maximum benefits. But if you need more evidence regarding the wonders of weight training, look no further—below, I’m going to review 5 of the top weight training benefits for women. These are just some of the ways this crucial category of exercise will help you feel better, look better, and live longer. 5 Weight Training Benefits for Women Better Mental Health We all love the physical perks, like a more toned body and higher energy levels, that we get from a regular exercise routine. But one of the best results of weightlifting is the immediate boost it gives to our mental health. This holds true at any age—from kids to senior citizens (and, no, it’s never too late or too early to start). In fact, an analysis of 38 studies found that just 10-30 minutes of moderate-intensity anaerobic activity (like weightlifting) is the type of exercise that gives the most significant boost in mood. Other studies have shown that within just minutes of exercise, people feel happier. Over the years, researchers have found it helpful in combating loads of mental health symptoms and conditions, from anxiety and depression to panic attacks and low moods. It also helps relieve stress and encourages better sleep, which itself is a key component of optimal mental health—all without the negative side effects of antidepressant medications. When lifting weights, you’re focused on the task at hand, which helps take your mind off any problems that might be stressing you out. During and after a kick-butt weightlifting workout, I always feel calmer, clear-headed, motivated, rejuvenated, and ready to take on my day. I also feel stronger mentally and physically, so I can live life with a greater sense of capability and optimism. Plus, while better mental health can boost your lifelong longevity, the good news is that you don’t have to wait to enjoy these feel-good benefits—they’re something you can experience right now. So get lifting! Optimizing Brain Function Because mental health is brain health (and vice versa), it’s no surprise that weightlifting not only keeps the mind calmer—it helps keep the mind sharper. Researchers have found that resistance training can help prevent cognitive decline, which accompanies debilitating diseases like Alzheimer’s and other forms of dementia. That’s because exercise is a key factor in preventing brain atrophy, deterioration, and loss of neurons. Strength training, like weightlifting, also reduces the risk for various diseases that can accelerate cognitive decline. For example, research has shown that strength training and increasing overall muscle mass lowers the risk of type 2 diabetes by 32%. Other studies have linked strength training to more stable blood sugar levels and reduced insulin resistance—both instrumental for optimal brain performance. Reducing Disease Risk As someone who has fought and beat cancer, I must emphasize that inactivity is a major risk factor for this all-too-common disease. Specifically of interest to women, numerous studies have found a link between daily exercise and a lowered risk of breast cancer. In fact, researchers have estimated that daily exercise not only reduces a woman’s breast cancer risk by 10-20%—it does so regardless of a woman’s age or weight. Weight training helps prevent other debilitating diseases, too. That’s because it positively affects many bodily functions, including: Making your lungs more efficient Strengthening your heart, muscles, and immune system Lowering the production of stress hormones by the adrenal gland Decreasing joint pain Lowering stress levels and blood sugar In general, exercise has an anti-inflammatory effect—and we know that chronic inflammation promotes disease. So, when you lift weights, you help strengthen and preserve your entire body. Weight Control Weight control isn’t just about looking a certain way—it’s about protecting our health and longevity. And weight training helps with weight control in several ways. First, it boosts your metabolism around the clock. Because a pound of muscle burns 6 calories daily, while fat burns only 2, the more muscle you have, the better your metabolism. And the “afterburn effect” means that weight training allows you to burn more calories in the hours and even days after your workout ends. Muscle also pays you back by allowing for more intense workouts, enhancing your overall fitness. But that’s not all—there are even more benefits when you replace fat with muscle through weightlifting. Reducing belly fat is especially important, because we know that excess abdominal fat fosters inflammation and decreases brain volume and health, increasing the risk for memory problems and other symptoms of cognitive decline. As an extra bonus, weight training boosts sensitivity to the hormone leptin, which tells your body to stop eating when you’re full, so that you’re less prone to overindulging. For optimal results, don’t forget to match your strength training workout routine with a healthy diet. Also, prioritize getting enough protein to ensure you’re building muscle through your weightlifting efforts. I love to fuel my workouts with a smoothie using OMNI Protein Powder in Vanilla or Chocolate. Protecting Muscle Mass and Bone Density The National Institute on Aging points out that age-related loss of muscle mass and strength, which is called sarcopenia, is simply a side effect of getting older. After reaching their peak levels at 30 to 35 years old, our muscle mass, strength, and performance slowly declines, then takes a sharper downward turn after age 65 (for women) and 70 (for men). However, muscle mass is a “use it or lose it” proposition. And when you’re maintaining or growing your muscle mass through weightlifting, you’re protecting your mobility, your ability to recover from medical setbacks, and your very mortality. When I was an ICU nurse, I saw for myself that frail elderly patients were at greater risk of death. They were more likely to have falls and broken bones, and they took longer to recover from illnesses like pneumonia. It’s also well-known that weightlifting has a positive effect on bone density and the overall health of our bones. This is especially important for women, as they commonly lose bone density during menopause. The strain of lifting weights encourages the production of bone tissue, which strengthens bones, decreasing the risk of issues like osteopenia, osteoporosis, and bone breaks later in life. Lifting Weights for a Longer Life As you can see, I have a lot of reasons to shout from the rooftops about the need for weight training—especially among women. When we pick up those weights and start building more muscle, we reap so many benefits, from maintaining healthier brains to building stronger bones. Ultimately, weightlifting will help us not only live longer, but live better, at any age.
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The Importance Of Building Skeletal Muscle As You Age
As we age, maintaining skeletal muscle mass becomes increasingly crucial for our overall health and longevity. Skeletal muscle is essential for physical strength and mobility and plays a vital role in supporting metabolic health, overall wellness, and enhancing quality of life. Skeletal Muscle and Longevity Research has consistently shown that muscle mass is a significant indicator of longevity. Studies have found that higher muscle mass is associated with various positive health outcomes like better cardiovascular health and improved metabolic function. Muscle mass also helps regulate glucose metabolism, which is important for maintaining balanced energy levels and overall health. Muscles are reservoirs of amino acids that are vital for immune function, tissue repair, and the production of essential proteins. Maintaining muscle mass can also help prevent muscle loss that can lead to decreased strength and mobility. The Role of Skeletal Muscle in Daily Function Skeletal muscle strength and mass are crucial for daily activities, from walking and climbing stairs to carrying groceries and playing with children or grandchildren. Having strong muscles can help enhance balance and coordination, and reduce the risk of falls, which are a leading cause of injury in older adults. Maintaining muscle mass also helps preserve metabolic rate, which naturally declines with age. A higher metabolic rate makes it easier to manage weight and maintain energy levels, contributing to a more active and fulfilling lifestyle. Creatine: A Powerful Ally in Building Lean Muscle While exercise is the most effective way to build and maintain muscle mass, dietary supplements like Smart Creatine+ can play a supportive role. Creatine is a naturally occurring compound found in muscle cells, where it helps produce energy during high-intensity exercise or heavy lifting. Here’s How Creatine Supports Skeletal Muscle Mass Enhanced Energy Production: Creatine helps regenerate adenosine triphosphate (ATP), the primary energy carrier in cells. By increasing the availability of ATP, creatine enables more intense and prolonged physical activity, which can lead to greater muscle gains. Increased Muscle Protein Synthesis: Creatine has been shown to increase the water content in muscle cells, promoting a more favorable environment for muscle growth. It also enhances the production of proteins that help repair and build new muscle fibers. Improved Muscle Recovery: By reducing muscle cell damage and oxidative stress after intense exercise, creatine can help speed up recovery times, allowing for more frequent and effective workouts. Muscle Gains Without Exercise: Interestingly, studies have found that creatine supplementation can help increase muscle mass even without exercise. This makes it a valuable supplement for older adults who may have limitations on physical activity due to health conditions or mobility issues. A study published in the Journal of Gerontology showed that older adults who took creatine without engaging in resistance training still experienced an increase in muscle mass and strength. This highlights creatine’s potential to support muscle health in a broader population, including those who are unable to participate in regular exercise routines. Expert Insight Dr. Nicole Avena, BrainMD’s Chief Science Officer, explains, “There are many misconceptions surrounding creatine and who can benefit from taking it. Creatine, a naturally occurring compound in the body, is crucial for maintaining muscle mass and supporting neurological function. It plays a critical role in building skeletal muscle as you age, which is a key factor for longevity. Smart Creatine+ isn’t only for athletes, it’s for anyone seeking lifelong physical and mental strength.” Incorporating Creatine into Your Routine For those looking to build and maintain muscle mass, incorporating a high-quality creatine supplement like BrainMD’s Smart Creatine+ can be highly beneficial. Smart Creatine+ offers instantized creatine monohydrate, which is 100% soluble and highly bioavailable, ensuring maximum absorption and efficacy. This advanced formula supports cellular energy production, enhances cognitive processing, and promotes lean muscle mass, strength, and recovery, all without the bloating common with other creatine products. Conclusion Building and maintaining skeletal muscle is essential for healthy aging and longevity. It enhances daily function, supports metabolic health, and contributes to overall wellness. While exercise remains the cornerstone of muscle maintenance, supplements like creatine can significantly enhance muscle growth and recovery, even without exercise. Embrace the power of Smart Creatine+ to stay strong, energized, and sharp at any age. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Why Creatine Powder Benefits the Brain & Body for Older Adults
Who wouldn’t love to support their cognitive abilities, memory, and physical performance with one superstar supplement? I’m excited to share with you a new addition to the BrainMD family of products that can do all this—and more. Tapping the power of creatine monohydrate powder, BrainMD’s Smart Creatine+ is launching this month. A lot of people have heard about creatine’s positive effects on the body. After all, it’s been a favorite ingredient among bodybuilders and athletes for years, prized for its ability to build muscle mass and aid in recovery after workouts. But it’s a lesser-known fact that creatine has been praised by researchers for offering many brain benefits, too. Let’s take a look at the latest science around this brain and body booster, how it works, and how you can easily add it to your daily routine through the Smart Creatine+ supplement. Sharper Mind, Stronger Muscles First, I’ll offer a quick review of creatine’s benefits for skeletal muscle tissue. Research has shown that those who perform physical activity can help prevent injury and improve their performance by taking creatine. Because creatine can help improve exercise tolerance, leading to increased capacity to perform high-intensity activity, it can help people achieve an overall healthier lifestyle. And we already know that exercise offers a long list of benefits, improving everything from sleep to metabolism to mood—because exercise allows for easier release of serotonin, as well as melatonin at night. What creatine is less known for is its impressive use by the brain. Researchers are increasingly discovering that taking creatine supplements is a great way to support not only muscle growth, but brain health. And, because creatine has been shown to support both skeletal muscle maintenance and cognition, it’s especially helpful for older adults. For example, creatine has been associated with improved performance on memory-based assessments. Taken as a preventative measure, it may help slow aging in the brain and offer protection against age-related effects like cognitive decline and memory loss. The Science Behind Creatine Let’s break down some of the science behind creatine in layman’s terms. When found in the brain, creatine kinase is expressed in its own unique form, which is called brain-specific isoform creatine kinase (BB-CK). Inside the brain, BB-CK enacts a process that allows it to maintain homeostasis of adenosine triphosphate (ATP), which fuels the cells of the body. This is especially important during times of rapid or altered ATP turnover in the brain—which happens, for example, when performing complex cognitive tasks or in cases of sleep deprivation. This is supported by research published in The European Journal of Sport Science in 2019, which also concluded that brain creatine is responsive to supplementation. The article stated, “When considering the influence of supplementation strategies on cognitive processes, it appears that creatine is most likely to exert an influence in situations whereby cognitive processes are stressed, e.g., during sleep deprivation, experimental hypoxia, or during the performance of more complex, and thus more cognitively demanding, tasks.” The authors added that increased brain creatine may even be effective for reducing the severity of, or enhancing recovery from, mild traumatic brain injury, and they called for more research to further explore this link. Another benefit of creatine within the brain is that it has been shown to reduce the amount of reactive oxygen species produced with cell turnover. That’s because it couples with ATP in the mitochondria and can also scavenge radical species outside of the cell. Why is this important? When reactive oxygen species accumulate or are overproduced, the result is more oxidative stress on the body, so creatine’s ability to reduce them is key. Finally, evidence has also pointed to BB-CK as an important molecule in homeostasis of the central nervous system. Major mental and developmental disorders can be related to a creatine deficiency within the body, but they may be partially reversed by supplementing with creatine. According to a study published in Nutrients in 2021, creatine supplementation has shown the potential to “improve cognitive processing, especially in conditions characterized by brain creatine deficits, which could be induced by acute stressors (e.g., exercise, sleep deprivation) or chronic, pathologic conditions (e.g., creatine synthesis enzyme deficiencies, mild traumatic brain injury, aging, Alzheimer’s disease, depression).” Therefore, creatine may be able to improve health outcomes in a range of conditions. The Benefits of Creatine for Older Adults Put simply, the effects of creatine outlined above are associated with improved cognitive processing, as well as improved memory retention, which are especially important among aging populations. In the same way creatine improves skeletal muscle performance, it can also help the brain produce energy to function at a higher capacity. Using creatine supplements like Smart Creatine+, adults of any age can take advantage of this double benefit, enjoying both improved cognition as well as maintenance of their muscle mass. Several studies have shown that creatine supplementation in aging populations—independent of the subjects’ exercise routines—helps increase body mass and muscle strength, while decreasing fatigue and improving the performance of routine daily activities. When we consider these benefits, alongside the importance of creatine for optimal brain function, it’s clear that creatine is a promising supplement for older adults. Smart Creatine+ can help reduce, prevent, or improve some of the most common challenges and symptoms associated with typical aging. If you need a handy “cheat sheet,” here’s a quick rundown of some of the brain benefits I’ve found by adding Smart Creatine+ to my supplement routine: Better overall brain health and wellness Better cognitive/mental performance Neuroprotective effects Memory enhancement Nootropic effects Neurological support Enhanced mental clarity Improved focus and concentration Incorporate Smart Creatine+ in Your Routine As many of you know, I lead a very full life as a wife, businesswoman, and mother, so anything I add to my daily routine has to be easy to incorporate. Fortunately, Smart Creatine+ is a breeze to work with. I simply mix 1 scoop with water and drink it, preferably with a meal or around mealtimes. It’s also important to drink plenty of water throughout the day when taking creatine, because creatine pulls water within the body’s cells. (If you’re not already drinking enough water, this is a great excuse to exercise more awareness around your hydration regimen!) You can also maximize your results by combining Smart Creatine+ with a couple of other BrainMD supplements designed to keep the brain and body functioning at their best. I recommend Brain & Memory Power Boost, as well as Restful Sleep, as two of the best products to take alongside creatine. These offer a one-two punch of wellness around the clock: While you’re awake, your brain will function optimally, and overnight you’ll get great sleep to fully recover from exercise and other daily tasks. Take these 3 supplements for a well-balanced, brain-focused daily supplement routine. Just a few words of caution: Make sure you speak with a medical professional and receive clearance before you start any new supplement routine. Certain people might not be great candidates for creatine monohydrate powder, including those with preexisting kidney disease, high blood pressure (hypertension), or liver diseases of any kind. It’s also not recommended for those who are breastfeeding. So, as always—especially if you’re pregnant, nursing, taking medications, have a medical condition, or have difficulty swallowing—consult your doctor before using any new supplement. Smart Creatine+ Enables Healthier Aging As advances in education, nutrition, and medicine enable us to live longer, we all need to prioritize our health so that we perform at our very best into our 60s, 70s, 80s, and beyond. Enhanced longevity is a great gift, but it requires us to care for our bodies and brains—not only when they’re in need of repair, but long before. Using preventative measures like Smart Creatine+ help boost both the brain and body for optimal health and performance for decades to come.
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