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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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6 of the Best Health Benefits of Coffee Revealed
If you’re like many people, your morning doesn’t truly start until you’ve had that first cup of coffee. But did you know that besides providing a much needed caffeine boost, your daily brew is also packed with surprising health benefits? Well hold onto your mug, because we’re about to unveil some of the top reasons why you should savor every sip of that delicious java. Coffee Basics Coffee is more than just a morning pick-me-up; it’s packed with powerful compounds that can have a positive impact on your health. Caffeine is a key component in coffee. It’s known for its stimulating effects on the brain. Also, caffeine may help support cognitive function, memory retention, and focus. Other bioactive substances found in coffee include calcium, magnesium, and potassium – essential minerals that support muscle function and overall health. Turns out, your morning cup of coffee can do more than just wake you up and kickstart your day? In fact, there are some surprising health benefits to savoring a delicious brew each morning. Here are some of the top benefits of coffee you might not know about… 6 Unexpected Health Benefits of Drinking Coffee Every Day Improved Brain Function Do you ever struggle with staying focused, or experience mental fog, during the day? Well, a cup of coffee might be just what you need to give your brain a boost. The caffeine in coffee may help support various aspects of brain function. When you drink coffee, the caffeine blocks an inhibitory neurotransmitter called adenosine. This may lead to an increase in the production of other neurotransmitters like dopamine and norepinephrine, which help promote neuron firing in the brain. As a result, you may experience improved mood, memory, reaction time, and overall cognitive function. Studies have shown that regular coffee consumption may help reduce the risk of neurodegenerative issues. The antioxidants present in coffee also play a role in protecting brain cells from damage caused by free radicals. Protection Against Serious Illness Coffee also may be a secret weapon against potential illness. Its powerful antioxidants help fight inflammation and oxidative stress, two culprits behind many health conditions. These protective effects are attributed to compounds like chlorogenic acid and polyphenols found in coffee beans. Increased Energy Levels As a natural stimulant, caffeine can help increase adrenaline levels in your body. This boost in adrenaline can lead to improved physical performance during exercise. You may experience enhanced energy and endurance when drinking coffee before hitting the gym or going for a run. Not only can coffee give you an energy kick, it also can help with fat burning. Caffeine has been shown to increase metabolic rate, making it easier for your body to burn calories and potentially aid in weight loss. Lower the Risk of Mood Issues Coffee might have a positive effect on your mental health. Studies suggest that regular coffee consumption is linked to a lower risk of mood issues. The caffeine in coffee can act as a mood enhancer by increasing the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood. Also, coffee contains antioxidants that have been shown to have neuroprotective effects on the brain, potentially reducing the risk of developing mood issues. While more research is needed to fully understand the relationship between coffee and mental health, these findings provide an intriguing glimpse into how consistent coffee consumption could offer unexpected benefits beyond just keeping you awake and alert. Improved Oral Health When you think about the health benefits of drinking coffee, oral health might not be the first thing that comes to mind. However, research has shown that coffee actually may have a positive effect on your mouth. Coffee contains compounds that have antibacterial properties, which can help fight off harmful bacteria in the mouth. This can reduce the risk of developing cavities and other dental issues. Unfortunately, adding sugar or cream to your coffee can negate these potential health benefits. It’s recommended that you drink your coffee black or with a natural sweetener. Of course, the biggest drawback here is that coffee can stain teeth. To combat this effect, there are many whitening toothpastes, whitening strips, and whitening dental procedures that can be explored to help remove the brownish teeth stains that often result from consistent coffee consumption. Potential Extended Lifespan Did you know that your daily cup of joe could potentially lead to a longer and healthier life? Studies have shown that regular coffee consumption is associated with a reduced risk of mortality. The antioxidants and anti-inflammatory compounds found in coffee play a crucial role in protecting your cells from damage and reducing the risk of serious illnesses. By incorporating coffee into your daily routine, you may be taking a significant step toward a longer lifespan. How Much Coffee Is Too Much? So, how much is too much when it comes to coffee consumption? While moderate coffee consumption can have numerous health benefits, overdoing it can lead to negative effects on your health. Most adults can safely consume up to 400 milligrams of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. If you find yourself experiencing any adverse effects after consuming coffee, it might be a sign that you’re exceeding your personal limit. In such cases, it’s best to cut back on your intake or switch to decaffeinated options. Savor the Health Benefits So, the next time you savor your favorite blend of coffee, remember that there may be more health benefits than you originally thought. However, be mindful of what you add to your coffee – those sugary syrups and creamers can quickly negate any potential health or weight loss benefits. Also, remember that moderation is key when it comes to enjoying your daily caffeinated beverage. Listen to your body and adjust your consumption accordingly to avoid potential health concerns. Be sure to consult with your doctor or healthcare professional if you experience any side effects from regular coffee consumption. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are the Best Types of Salt You Should Cook With
Remember when there was only one type of salt? Salt was salt. Period. Not anymore. Salt has evolved to being much more than the pantry-staple, dark blue container with an image of a girl carrying an umbrella in the rain. Indeed, salt has become a sophisticated seasoning with specific uses and nuanced flavors, sometimes even offering a smattering of trace minerals depending on the type. Here’s a general overview of the most popular salts to eat and cook with – and what potential health benefits some types may offer. The Many Types of Salt Salt provides both flavor to food and sodium for life. That’s right, we need it to live. It’s easy to forget that we need at least 500 mg of sodium daily for vital functions in our body such as maintaining homeostasis of body fluids and healthy functioning of our muscles and nerves. Here are several flavorful types of salt that can dazzle your palate while fortifying your body! 5 of the Best Types of Salt You Should Cook With and Why 1. Table Salt Table salt, also called refined salt, is what you find in the saltshaker at restaurants and what most kitchens have in the pantry. Extracted from underground salt deposits, table salt is heavily processed to remove impurities, which can also remove trace minerals. It’s then finely ground and may have anti-caking agents, such as calcium silicate, added to it to prevent clumping. In the U.S., iodine is often added to salt as a preventive measure against health problems caused by iodine deficiency such as thyroid health issues. Stabilizers such as dextrose (a type of sugar) may also be added in nutritionally negligible amounts to keep potassium iodide from oxidizing and evaporating. Some people find that the iodine gives salt a bitter taste. Today, you can find table salt without iodine if that’s your preference. When it comes to cooking, don’t knock table salt! It has some important qualities that make it indispensable. The crystals of table salt are so fine that they can easily be compacted and measured precisely. They also distribute evenly in flour, making it ideal for baking. Table salt also dissolves easily in wet ingredients, which lends well for sauces, soups, and salad dressings. 2. Sea Salt Sea salt comes from evaporated sea water. It’s a light tasting salt and may contain very tiny amounts of up to 60 different trace minerals that are important micronutrients for health. It usually doesn’t have fillers. Sea salt can be coarse, fine, or flaky. Its color can change depending on where it comes from and which minerals it contains. Fine sea salt can be used in your saltshaker like table salt. It’s fast-absorbing, making it great for baked goods or sauces, dressings, marinades, and soups. Fine sea salt works well for rubs and spice blends – and is ideal for pasta water, brining, or other applications where large amounts of salt are used. Coarse sea salt can be useful when salting meats in advance of cooking. However, extra-coarse sea salt is best used as a finishing salt. Flaky salt is delicate and wonderful to pinch and sprinkle over a variety of foods as a finishing salt, offering a light salty flavor and crunchy texture. When looking for a quality sea salt, you may want to choose any of the following brands as they are some of the tastiest and most popular “gourmet” salts: Celtic sea salt, also called “sel gris” (gray salt), is colored naturally by trace levels of magnesium, potassium, calcium, zinc and iron. Some believe it’s one of the healthiest salts due its trace minerals (but there’s no scientific evidence that suggests this). Celtic salt is gathered from coastlines after sea water has evaporated. While it was originally only sourced from the Celtic Seas near northwestern France, it’s now sourced from other coastlines, too. It’s a coarse salt best used for finishing, but it can be used for cooking too. Fleur de Sel is a flaky sea salt sourced on the coast of Brittany, France. It’s harvested from the top of saltwater ponds. With large, flat flakes, this is a finishing salt the provides a mild salty flavor and crunchy texture. Sprinkle it on salads, baked goods, and other foods for its visual appeal and texture. Maldon salt is a flaky salt made from seawater in Essex County, England, where it has been hand-harvested since 1882 using traditional methods. It’s a favorite among chefs and is known for its pyramid shape and crunchy, soft texture. It’s a luxurious finishing salt. 3. Kosher Salt Kosher salt is a coarse, flaky salt. Although refined, it doesn’t typically contain the additives like anti-caking agents and iodine that you find in table salt, and so some prefer its flavor. The kosher name isn’t so much a reference to Jewish culinary standards as it is for its effectiveness in preparing or “koshering” meat for consumption. Its larger grains draw out moisture from meat faster. So it’s a koshering salt rather than a Kosher salt. The large, flaky texture makes it perfect for pinching and sprinkling on meat and vegetables before cooking. It’s frequently used to salt the glass of a margarita. It can also be used for every type of cooking except baking. Just remember it has less sodium content than table salt so you may need more of it to achieve the same level of saltiness. 4. Himalayan Pink Salt The beautiful peachy-pink color of Himalayan pink salt comes from its iron oxide. An unrefined salt, it’s most often sourced from a mine in Khwera, Pakistan, but can also come from Maras, Peru, in the Andes. The Andean version is slightly paler in color. Himalayan salt is generally used as a finishing salt due to its crunchier texture. Some believe it’s healthier than regular salt because it’s unrefined and has trace minerals. One study, alarmingly, found trace amounts of lead in Andean Himalayan pink salt, so you may want to check that you get the Pakistan-sourced version! 5. Black Salt Black salt, also known as Kala Namak or Himalayan black salt, is used in Indian cuisine and is pinkish brown in color. It comes from the salt mines of India, Pakistan, Nepal, Bangladesh, and other areas of the Himalayas. It’s made up of sulfur compounds, which help give it a unique smell and taste. Interestingly, black salt was first used in Ayurvedic medicine for its therapeutic properties. It has antioxidant properties, lower sodium levels, and also contains important minerals such as calcium, potassium, iron, and magnesium in trace amounts. Black salt is thought to stimulate bile production in the liver, which may help to minimize heartburn and bloating. When consumed in moderation, it may also have positive effects on blood pressure and blood sugar levels. Its potassium content may potentially help relax muscle spasms too. There’s another black salt called black lava salt or Hawaiian black salt, as it usually comes from Hawaii. This salt truly is black. It has a unique, earthy flavor making it great for dishes calling for a smoky flavor. It’s best used as a finishing salt. Salt to Taste It seems new versions of seasoned and smoked salts come out every day. You can find celery salt, garlic salt, onion salt, and a variety of smoked salts at specialty stores. They usually have the sodium content of table salt. Experiment as you wish! But remember to enjoy salt in moderation. Too much sodium in the diet is a problem. It can lead to unhealthy blood pressure levels, heart health issues, and increased risk of stroke, as well as calcium loss. The FDA reports Americans typically exceed the recommended daily limit of sodium for adults (2,300 mg, equivalent to about 1 teaspoon of table salt or less). For those on salt-restricted diet, check out salt substitutes made with potassium and other minerals. 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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Strength Training Exercises to Slow Aging & Prevent Muscle Loss
The number one secret to staying young is movement. Did you know that your biological age can differ from your actual age? Two people of the same age in years can have greatly varying biological ages based on their lifestyle choices, including how much and what they do for exercise. Exercise is one of the best things you can do for your brain and body. One key to healthy aging is building and maintaining muscle. If you want to slow your biological clock, strength training should be an essential part of your exercise routine. A key predictor of longevity is the amount of lean muscle mass that you have. Muscle loss as you age, or sarcopenia, is a common condition that affects aging adults. Age, sedentary lifestyle, poor nutrition, hormone changes, serious illness, medication, inflammation, and genetics can all also decrease muscle mass. Strength training and exercise can help prevent and slow down the natural loss of muscle that can come with aging. Not only can strength training make you stronger, but it also can increase your endurance, improve your mental health, and make performing everyday activities easier. Top Anti-Aging Exercise Tips Strength training is the most recommended form of exercise when trying to prevent muscle loss. Where should you start if you want to strength train? You might be wondering if you need a gym membership or if you should buy some weights. While some equipment is definitely helpful, and a local gym can be fun, they are not necessities. Investing in some dumbbells or resistance bands might be worthwhile if you like to exercise at home. And you certainly can lift weights in the comfort of your own home or yard. Best Tips for Strength Training at Home: Use Proper Form. Prioritize using proper form for each movement to prevent injury. Consider looking in a mirror or recording yourself so that you can check how you’re doing. Start with Bodyweight Exercises. Master bodyweight exercises before adding in weights. Squats, lunges, pushups, planks, and burpees can all be done without weights and are great for building strength. The Last Few Reps Should be Hard. Progress naturally and increase your intensity over time by adding in dumbbells, resistance bands, or adding reps. Aim for 2-3 Strength Training Sessions per Week. By staying consistent you will be able to see your progress and build strength. Scheduling your workouts and creating a routine time to do them will help you make them happen. Track your Progress. Keeping a workout journal to track your progress is a great way to keep you motivated and see your improvement. Warm Up and Cool Down. Start with warm-up stretches to prepare your muscles and joints for more intense movements. And then end with some cool down stretches to aid recovery and improve flexibility. Strength Training Exercises For All Ages Try these 4 specific movements: Squats, Planks, Rows, and Lunges. Modifications are included to decrease or increase difficulty and intensity and target additional muscle groups. 1. Squats Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances core stability. Chair Squat: Position a chair behind you and stand with feet shoulder width apart. Lower down to the chair until your glutes touch and return to standing. Repeat. Sumo Squat: Stand with feet wider than shoulder width apart and toes pointed outward. Weighted Squat: Perform a basic squat while holding dumbbells at your shoulder or at your sides. Resistance Band Squat: Place a resistance band around your legs, above your knees. Perform the basic squat. 2. Planks Targets: Core muscles. Benefits: Strengthens core, improves overall stability and endurance. Plank Up-Down: Start in a plank position. Lower the right elbow to the ground and then the left, coming into a forearm plank position. Push up with the right hand, and then the left, returning to the starting position. Plank Jack: Start in a plank position. Jump with both feet out wide to the side as if you were doing a horizontal jumping jack. Then quickly jump the feet back together. Repeat. 3. Rows (Barbell, Dumbbell, or Cable) Targets: Back, biceps. Benefits: Improves posture, strengthens upper back. Single-Arm Dumbbell Row: Hold a dumbbell in your right hand and place your left knee and left hand on a bench for support. Let the dumbbell hand down towards the ground and row upwards, keeping your arm close to the side of your body. Repeat on your left side. Renegade Row: This movement combines a plank and a row. Start in a plank position with one dumbbell in each hand. Alternate pulling weights to hips with a bent elbow and returning to plant position. 4. Lunges Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances balance and coordination. Reverse Lunge: Step one leg backward and bend both knees, so that the back knee nearly touches the ground. Raise, and step the leg forward. Repeat on the other side. Lunge Twist: Perform a forward lunge. While your knees are bent, twist at your hips towards the front leg. Step back to standing position and repeat on the other side. You can also do this while holding a weight. The Importance of Exercising Throughout Your Life A recent study examined the benefits of lifelong exercisers and found that people who were in their mid-60’s and 70’s had similar muscle mass to much younger people. Additionally, lifelong exercisers showed substantial cardiovascular fitness and aerobic endurance over other men and women the same age who didn’t exercise regularly. Exercise will do more than just have anti-aging effects of slowing your biological clock and preventing muscle loss. It positively impacts your overall health; it can help improve your mood, strengthen your brain, reduce stress, improve sleep, and protect against illness and other health problems. People who exercise and strength train through their later years can reap the benefits of greater mobility and more healthy years of life. Exercise is a crucial habit for healthy aging. You really can start wherever you are. Commit to increasing or maintaining physical activity, including strength training, going forward and your body will thank you. Exercise is a beautiful form of self-care that pays high dividends. 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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Best Balance & Mobility Exercises to Do at Home
Obviously, I’m a big proponent of making movement a daily part of life. But though I talk a lot about strength training—one of my favorites—as well as interval training for cardiovascular health, there’s another category of workout that needs your attention: mobility and balance exercises. Without continually strengthening and developing your balance and mobility, you’ll find your stability and movement compromised, especially as you age. After all, when it comes to your body, you must use it or lose it. Let’s delve into why these exercises are so important—along with examples you can do right at home (or almost anywhere), no equipment needed. Why Are Balance & Mobility Exercises Important? In our modern world, so many people lead sedentary lives—sitting all day at work or while on the computer. When I spend too much time sitting, I tend to get grumpy, because I have scoliosis and my body tenses up. However, I’ve found that stretching dramatically reduces my back pain and boosts both my focus and physical performance. That’s why I take regular breaks in my day to simply get up and move. As health experts have warned, sitting is the new smoking. Additional benefits of stretching include: increased blood flow to your muscles, reduced risk of exercise-related injury, improved range of motion in your joints, enhanced athletic performance, and additional protection of brain health. In fact, I’d say that, in terms of your overall muscle health, nothing is as important as stretching. I recommend taking 5 minutes every day to do it. Try this for a week and notice the improvements in how your body moves and feels. It’s even better if you schedule several of these 5-minute breaks throughout your day. Think of them as the exercise equivalent of snacks. While stretching improves flexibility and range of motion, mobility exercises also incorporate strength, ensuring the joint can move through that range of motion. As one public health report explained, optimal mobility, defined as “relative ease and freedom of movement in all of its forms,” is a key factor in healthy aging. Mobility helps us perform the necessary tasks of daily life, such as walking, getting up out of a chair or bed, working, cooking, driving, and more. The report added that impaired mobility is associated with negative health outcomes, so strategies to optimize mobility will improve health and well-being. Meanwhile, maintaining balance helps prevent falls, which can be devastating for older adults, especially women with osteoporosis or low bone density. According to a mini-review published in Frontiers in Aging Neuroscience, balance and coordination exercises are important because older adults naturally lose balance. These changes are due to “deterioration in the sensory systems (i.e., vestibular, visual, somatosensory), the cognitive system (central nervous system), and the musculoskeletal system.” But physical activity to improve balance control will help improve static and dynamic stability, quality of life, and even cognitive functions, such as memory and spatial cognition. Top 7 Exercises for Better Mobility and Balance Ready to boost your flexibility, mobility, and balance? Here are a few of my favorite moves: 1. Chest Openers Stand up straight and clasp your hands behind your back at the base of your spine. Pull your arms back and raise them up behind you. (Don’t force your arms too far; when stretching, work with the range of motion that’s comfortable.) Open up your chest as you take deep breaths from your belly. Hold for 8 seconds. 2. Neck Stretches Standing or sitting up straight, place your left hand on top of your head, above your right ear, and gently guide your head to the left side. Lengthen the right arm, fingers reaching straight down toward the ground, to intensify the stretch. After holding for 8 seconds, move the angle of your head slightly forward, so that your head is diagonal over your chest, and hold for 8 seconds. Repeat on the other side. 3. Shoulder Shrugs and Arm Circles Standing or sitting up straight, bring your shoulders up toward your ears, then back down, in a circular motion. Move your shoulders forward for several repetitions, then change direction and move them backward. Spread your arms straight out to your sides and circle your arms forward, then backward. 4. Quad Stretches For this move, you can hold on to a chair or wall if needed, but over time you can work toward stretching without a support to improve your balance. Stand up straight and bend your right leg at the knee, gripping your foot with your right hand. Tip your hips forward to point your knee straight toward the ground. Hold for 8 seconds and repeat on your left leg. 5. Spine Twists You can do this exercise sitting in a chair or lying on the ground. In a chair, sit upright and twist only your upper body to the right side, keeping your back straight. Position your right hand behind you and hold the chair seat with your left hand. Hold for 8 seconds to open up your back. Repeat on the other side. On the ground, lie down flat on your back, with your right arm out to the side, and bend your right knee across your body, pulling your knee to the left side while keeping your left side and your right arm flat on the ground. Hold for 8 seconds and repeat on the other side. 6. Single-Leg Stands or Deadlifts Using a wall or chair for support if needed, bend your right knee and raise it toward your chest. Hold for 8 seconds. Repeat on the other side. For an added challenge, make this move a single-leg deadlift: Instead of bringing your knee up, straighten your leg out behind you. Tilt your body toward the ground so that it’s flat and parallel to the floor, then return to the upright position. Repeat on the other side. 7. Yoga or Tai Chi For centuries, practices like yoga and tai chi have been helping people achieve better balance, strength, and mobility—not to mention better mental health. If you want to add gentle routines to your weekly regimen that improve these facets of your well-being, these are great options. You can find lessons (even as short as 5 minutes) led by an instructor, both online and in-person. Tana Amen’s Tips for Mobility and Balance Exercises Here are some general tips to keep in mind when you’re practicing mobility and balance exercises: Do Them Daily Remember the mantra I’ve already mentioned: Use it or lose it. You will need flexibility and balance to do virtually anything in life, so keep those skills sharp. Practice these types of exercises daily to maintain your body and brain in tip-top condition. Don’t Forget to Breathe For better focus, a mental health boost, and improved endurance, practice deep breathing as you move through the exercises. When you deep-breathe from your belly, you force yourself to slow down and concentrate, and you achieve better oxygenation of the blood. Be Gentle When you’re boosting mobility and balance, listen to your body and make sure you’re not pushing yourself past the range of motion you’re capable of. When doing balance exercises, you may need to hold on to a chair or wall for support at first. Especially when you’re just starting out, make safety a priority. Injuring yourself is the last thing you want when you’re trying to increase your daily movement. Building Your Balance and Mobility For maximizing your overall health and quality of life, mobility and balance exercises deserve your daily commitment. Plus, they don’t require a ton of time or fancy equipment. You can do them anywhere: at home, in the office, or while traveling. I promise they’ll be the gift that keeps on giving, enabling you to live your life to the fullest at any age.
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Here Are 5 of the Top Myths About Creatine Powder
If you’ve spent any time in the body building world or have been an athletic competitor, chances are pretty good you know about creatine supplementation. Indeed, many amateur and professional athletes supplement with creatine powder to enhance muscle building, increase energy during athletic performance, and improve recovery after a workout or intense exercise. However, the world of creatine is rife with misinformation. A major misunderstanding is that creatine supplementation is only for the young seeking to enhance fitness and athleticism. The truth is optimizing creative levels is for all adults of every age and its health benefits extend well beyond fitness to include improved brain function, protection against neurological health issues, and much more. Let’s dispel the myths about creatine and discover all the ways in which this remarkable nutritional supplement can help support your health. What Is Creatine? Creatine is a molecule found in the body that shares many similarities to amino acids, which are the building blocks of protein. About half the creatine in your body is made naturally from amino acids in the liver, kidney, and pancreas. The other half comes from the diet. Wild game, lean red meat, and fish (especially salmon, tuna, and herring) are excellent sources of creatine. Hence, vegetarians can have low levels of creatine, research has found. Although your body naturally replenishes creatine in your muscles, creatine supplementation can help top up your creatine stores. Creatine is needed to make adenosine triphosphate (ATP), which provides energy to your skeletal muscles. It can promote muscle growth when combined with exercise. That’s why creatine supplementation has become very popular among athletes and body builders. Creatine is also important for adequate ATP in the brain as well, which may support improved cognition. But before we dive too far into the benefits of creatine supplementation, let’s do some myth-busting! Here Are 5 Common Myths About Creatine Powder Creatine is so widely misunderstood, top scientists from the U.S., Canada, and Brazil conducted research to clarify the truth. Their findings were published in the Journal of the International Society of Sports Nutrition, in 2021. Here are five common myths dispelled with the correct information: Myth #1: Creatine Is the Same as An Anabolic Steroid Anabolic steroids are a synthetic version of testosterone and help to build muscle tissue and increase body mass. Although the physiological and performance outcomes of anabolic steroids are similar to creatine, chemically, the steroid molecule bears no resemblance to the amino acid like creatine molecule. The most important distinction between the two is that anabolic steroids are a drug (a class C, schedule-III controlled substance). It’s illegal to possess or administer anabolic steroids without a prescription. Creatine is an over-the-counter, totally legal, dietary supplement – and it has been proven to be very safe at recommended dosage levels. Myth #2: Creatine Causes Fat Gain An abundance of research shows that creatine supplementation doesn’t increase fat mass across a variety of populations. That said, those using creatine may experience weight gain as a result of increased muscle growth – not body fat. When initially beginning a creatine supplement protocol, water may increase in your muscle tissue. That’s because the creatine molecule attracts water, drawing it into your muscles. The effect is temporary. Myth #3: Creatine Hurts Kidney and Liver Function Thankfully, creatine is one of the most well-studied supplements on the market. When taken in healthy doses (3-10 grams a day) in individuals without liver or kidney health issues, it doesn’t adversely affect the functioning of these organs. Blood work can sometimes show elevated creatinine levels in individuals who supplement with creatine. When there’s an excess of creatine in the body (which can happen when supplementing), the kidneys break the excess creatine down to creatinine in order to dispose of it. Elevated creatinine levels (not caused by supplementation) can be an indicator of other health problems, such as a kidney infection or serious kidney health issues. Hence, the confusion! If you have any kidney or liver health issues, creatine supplementation is not recommended. Myth #4: You Can Exercise Less but Take Creatine and Get Stronger Unfortunately, creatine can only work its magic when you exercise; it doesn’t make you stronger by itself. Roughly 95 to 98% of muscular benefits come from the exercise, not the creatine. However, with exercise, creatine supplementation does indeed promote increased strength and muscle growth. And as a bonus, taking creatine (whether you exercise or not) can help you better retain any muscle you already have, helping to protect against muscle loss that comes with aging or immobility. Myth #5: Creatine Is Only for Male Bodybuilders or Athletes There’s a common misconception that creatine supplementation is only for male athletes and bodybuilders. Not true. Research shows that other populations can certainly benefit. For instance, numerous studies show that seniors can benefit from creatine supplementation. Also, there’s evidence that creatine is suitable for women. In fact, research suggests creatine may have a protective effect against low mood in women. That said, more research is needed on young, developing bodies and creatine supplementation. The American Academy of Pediatrics and American Society of Sports Medicine doesn’t recommend creatine use under age 18. 5 of the Best Benefits of Creatine Supplementation Now we have the myths out of the way. Let’s get into the science-backed benefits of creatine supplementation. 1. May Help Enhance Exercise Performance This is one of the most coveted benefits of creatine supplementation. It boosts your muscles’ phosphocreatine stores, which helps to increase ATP production. ATP supplies your muscle cells with energy. So, during high-intensity exercise, it makes more energy available to your muscles, allowing you to perform at maximum capacity for longer! What’s more, it boosts high-intensity exercise performance dramatically regardless of fitness level. The performance areas that may improve include strength, ballistic training power, muscle endurance, sprint ability, fatigue resistance, recovery, muscle mass, and brain function. Studies indicate creatine supplementation can boost high-intensity exercise performance by as much as 15%! 2. May Help Build Muscle Mass Fast Combined with resistance training, creatine supplementation is especially effective in promoting gains in muscle mass and strength and quick recovery. Creatine is the world’s most effective supplement for adding muscle mass, according to The International Society of Sports Nutrition. Indeed, creatine boosts the formation of proteins that increase muscle fiber size, and it raises levels of growth insulin-like growth factor, which helps increase muscle mass. It also acts quickly! In as little as 5-7 days, creatine supplementation has been shown to dramatically increase muscle size and lean body weight. It’s also particularly helpful in maintaining or increasing muscle mass, when combined with strength training, in older individuals. 3. May Support Enhanced Cognition A 2021 review noted that creatine supplementation can increase brain phosphocreatine content by up to 15% and thus enhance brain bioenergetics. This may confer a number of cognitive health benefits. Emerging research suggests creatine supplementation may help support cognition, memory, and executive function, as well as lessen mental fatigue – and may help older populations with mild cognitive issues. One study showed that sleep-deprived participants supplementing with creatine maintained better random movement generation, reaction time to choices, balance, and mood. Not all research to date shows benefits and more research is needed to more conclusively substantiate all of creatine’s cognitive benefits. 4. May Protect Against Health Issues One major factor in the development of several neurological health issues is the reduction of brain phosphocreatine. Since creatine supplementation can increase phosphocreatine levels, it may help to protect against or slow neurological health problems. Animal research indicates creatine supplementation can help protect against a drop in dopamine, which plays a major role in at least one serious progressive neurological health issue. Additionally, animal research shows that creatine supplementation may help address neurodegenerative problems that impact memory as well as brain or spinal cord injuries. Health issues that affect motor neurons may improve with creatine supplementation as well. More research is needed on humans to better understand how creatine supports neurological health. 5. May Help Promote Healthy Blood Sugar Levels Emerging research suggests that creatine supplements may support balanced blood sugar levels by boosting the efficiency of a molecule that brings blood sugar into your muscles. A 12-week study that looked at blood sugar levels in participants after consuming a high carb meal found that those who took creatine supplements and exercised showed better blood sugar levels than those who only exercised. The results are promising, but more human research is needed. More Health Benefits to Come Creatine supplementation is being explored and researched for many new areas of health, including immune-boosting and anti-inflammatory implications; heart health support; aid in fatigue-related issues; promotion of mental health; reproductive health support; skin health benefits, and more. Look for creatine monohydrate when choosing a creatine supplement as that’s the type of creatine most studies use. Also, check the supplement ingredient label to ensure you aren’t getting fillers or unwanted ingredients. Of course, it’s important to discuss the addition of any dietary supplement with your medical doctor before starting a protocol. 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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