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10 Ways to Have a Healthy & Safe 4th of July!
It’s time for sunshine, barbecues and fireworks. 4th of July celebrations can be a fun time to hang out with friends and family and feast on delicious foods. But before scooping up a heaping mound of potato salad or reaching for a slice of homemade apple pie, make sure to establish a nutritional game plan to help safeguard your healthy diet. So, how can you enjoy the holiday while maintaining the discipline of a brain-healthy lifestyle? To avoid the many pitfalls that can come with Independence Day celebrations, keep these helpful and healthful tips at the 4-front of your mind… 10 Ways to Keep Your 4th of July Safe & Healthy New Traditions If you’ve grown tired of going to the same places and doing the same things on the 4th of July, establish a new tradition for your family. Instead of lounging around the pool or going to a movie to beat the heat, do something that will get the blood flowing. There are a variety of lawn games that can get you and your family up and moving around. You may also consider hosting a neighborhood volleyball or kickball tournament. Many areas host Independence Day 5K or 10K races, so consider competing in one if you’re ready to take things to the next level. Use Sunscreen One of the benefits of engaging in outdoor activities is that you get lots of sunshine. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D3 levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. To prevent these detrimental outcomes, always use sunscreen when spending time outside. It’s recommended to use SPF 30 or higher. Grill Healthy What would a 4th of July celebration be without a backyard barbeque? If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some boneless, skinless chicken breasts or wild caught, cold-water fish. You can also make kabobs with your favorite vegetables and lean beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to regulate your blood sugar is to eat a healthy snack every 3-4 hours. Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and are ideal for fending off hunger between meals. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it. Staying outside for extended periods of time, especially in arid regions, may require that you drink extra water to remain well hydrated. If your celebration plans include hanging out at a lake or pool or playing outdoor games during the heat of the day, make sure to drink plenty of water. Avoid Alcohol Though present at many 4th of July gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. Reclaim Desserts Desserts are the downfall of many people, especially during holiday parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Red White & Blue Popsicles. Your kids will love them! Leave It to The Professionals Every 4th of July, many accidents and injuries occur near homemade fireworks displays. Due to fire hazards, many states/counties don’t allow the sale or exhibition of fireworks. If your friends or family are intent on setting off fireworks, please first verify that this is legal in your area and then take every precaution to ensure the safety of nearby people and property. The safest option is to watch a professional fireworks display, which can be enjoyed either live or on TV (from the comfort and safety of your own home). Keep Connections Strong Sometimes the 4th of July holiday can become a blur of activity, so be sure to slow down and spend time with your friends and loved ones. Make socializing, rather than food, the focus of the event. Try to have a quality conversation with each person at the gathering. This will help keep your social connections strong. The BrainMD team wishes you and yours a safe, healthy and Happy 4th of July! 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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What is Wanderlust Wellness and What Are Its Benefits for the Brain?
If you knew that participating in a particular activity – filled with novelty, adventure, and fun – could help boost your mood, brain function, and protect again memory loss, you’d probably want to do it, right? Well, you can! Travel is that magic activity that delivers so many brain benefits – and summer is an opportune time to make it happen. Indeed, traveling to new places, experiencing new cultures, and being out of your familiar surroundings is wonderfully stimulating for something called brain plasticity (also called neuroplasticity), which helps to strengthen your cognitive function and protect against neurodegenerative brain health issues. Travel also makes most people feel happy. Here’s what you need to know about the brain benefits of travel. Top 4 Brain Benefits of Wanderlust Wellness To boost brain health, we might all do well to cultivate a little wanderlust – that is, a desire to travel somewhere new. Wanderlust quite literally means a lust for wandering. The German root of the word is wander, which means “to hike or roam about,” and lust, which means “pleasure or delight.” Wanderlust in the form of travel could truly be coined wanderlust wellness because it’s associated with numerous benefits for your cognition and well-being. Here are several brain benefits, which have been noted by researchers. Increased Neuroplasticity Traveling to a new place and having new experiences – whether that’s in a neighboring town, another state, or another country – can increase neuroplasticity and overall brain function. What does that mean exactly? Well, when you find yourself in new, unfamiliar surroundings, your brain is forced out of “autopilot” and begins to repattern itself by forming new connections and neurons, and by making existing neural pathways stronger or weaker. Experiencing novel surroundings may stimulate dendrite growth from your brain’s neurons. These dendrites help to communicate information between different regions of the brain. The more dendrites your brain has, the better it functions, particularly when it comes to memory and attention. Additionally, travel is chock-full of obstacles, which forces your brain to focus and problem-solve. This also boosts dendritic growth. And if you visit a foreign country, your brain works doubly hard to understand and speak in another language, which further boosts neuroplasticity, strengthening your brain even more, not unlike a muscle that you build through working out. Boosts Creative Thinking Are you in the doldrums with your creativity? Multicultural traveling is like adding MiracleGro to your creative thinking. That’s because experiencing other cultures presents an individual with new concepts, customs, and ways of seeing the world. This kind of expansiveness stokes the flow of creative thinking and impulses. Lifts Your Mood Travel is an activity that may stimulate the brain’s reward centers, which can boost dopamine and serotonin levels – the “feel good” hormones we know and love. Destinations with exquisite natural beauty, exhilarating activities, immersive cultural experiences, longer hours of daylight (such as in summer in the Northern Hemisphere) and more time spent outdoors can all increase these feel-good hormones. This may be, in part, why people who travel more frequently report greater happiness. A recent survey of 500 people conducted by Washington State University showed that individuals who regularly travel are happier than respondents who don’t. Even the anticipation of travel can make us happy. Researchers have found that people feel greater well-being and happiness in anticipation of a holiday. A study from Cornell University explored how thinking about a trip may increase an individual’s happiness more than the anticipation of buying things. And a 2023 travel survey found that a whopping 97% respondents reported that simply planning a trip makes them happy. Protects Against Neurodegenerative Memory Loss and Cognitive Decline While this area of study is still new, researchers are now looking at travel as a possible non-pharmacological intervention for neurodegenerative memory loss. Along with the cognitive boost from new environments, travel additionally stimulates thinking, provides opportunities for increased social connection, increases movement/physical activity, sometimes involves musical experiences, and increases recollections/memories – which are all good for brain function and protecting against neurodegenerative memory issues. Travel has been shown to reduce stress, too – which is very good for your brain. In one study, a single short-term trip produced immediate beneficial effects on perceived stress, recovery, strain, and well-being. Severe stress is linked to accelerated brain aging and an increased risk of neurodegenerative memory loss. It can also cause inflammation, which in turn can damage brain cells and worsen age-related cognitive decline. Book a Trip! We all need time away from our work and routines to recreate and rejuvenate. Understanding the many ways in which travel (or thinking about travel) can boost your brain health and mood, you have an even greater reason to book a trip this summer. Remember, even a short trip close to home can do the trick. Researchers have found that for maximum brain and mood-boosting health benefits, ensure it’s as stress-free as possible, enjoyable, new, and includes purpose or offers experiences that are personally meaningful. Bon voyage! 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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This is Why Ginkgo Biloba is So Good for Your Brain!
Are you tired of feeling scattered and forgetful? If you’re looking for a brain superfood to help boost your focus and memory, we’ve got the natural nutrient you need. Say goodbye to cognitive confusion and hello to sharper thinking with ginkgo biloba! What Is Ginkgo Biloba? Ginkgo biloba is a powerful herb that’s best known for its capacity to improve circulation, slow down the aging process, and enhance memory and concentration. Ginkgo’s unique combination of antioxidants, blood vessel protectants, and free radical-scavenging properties help shield the brain from toxins while supporting overall mental sharpness. Origins of Ginkgo Biloba Ginkgo biloba is the most ancient living tree on Earth. The tree is considered a living fossil because it’s the only surviving species from the Ginkgophyta division that thrived during prehistoric times. Ginkgo biloba was first discovered in China over 2000 years ago, where it was used in traditional Chinese medicine for various ailments. Due to its therapeutic properties, it gradually spread to other parts of Asia and Europe. In ancient China, ginkgo leaves were primarily used for their medicinal value. They were believed to have anti-inflammatory properties and were often used for respiratory problems. Also, the seeds of this tree were roasted or boiled and consumed as a digestive aid. In the 18th century, Western countries started taking an interest in ginkgo leaves when they learned about its potential health benefits from Chinese physicians. It wasn’t until much later, when scientists started conducting experiments on this plant, that they discovered its connection with brain health. The first ginkgo biloba leaf extract was developed by a German company in 1965. Researchers found that the extract could improve blood flow, making it helpful in treating circulatory issues such as poor memory and concentration. Since then, numerous studies have been conducted on ginkgo biloba’s effects on brain function and overall cognitive performance. One study found that ginkgo biloba extract can help improve memory and concentration in healthy individuals. Today, ginkgo biloba is widely recognized as a brain superfood due to its ability to support cognitive function. It’s commonly used as a natural supplement to help boost memory, focus, and mental clarity. Its popularity continues to grow as more people realize the potential benefits of this ancient plant for their brain health. Ginkgo Biloba and Memory One of the key components of ginkgo biloba is its high concentration of flavonoids and terpenoids. These are powerful antioxidants that help protect against damage from free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress and potentially harm brain cells, leading to memory loss and decreased mental performance. Ginkgo biloba extract helps enhance blood flow to the brain by dilating blood vessels and inhibiting platelet aggregation, which improves circulation. This allows for better delivery of nutrients and oxygen to brain cells, promoting optimal brain function. Another benefit of this herb is that it increases levels of neurotransmitters such as serotonin, dopamine, and norepinephrine in the brain. These chemicals play crucial roles in regulating mood, motivation, attention span, and learning abilities. By increasing their availability, ginkgo biloba helps regulate these important functions, which are essential for memory formation and retention. Top Benefits of Ginkgo Biloba for Your Brain [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Supports Cognitive Function One of the primary benefits of ginkgo biloba is its ability to support cognitive function. The active compounds in ginkgo promote better blood flow to the brain, leading to increased oxygen and nutrient delivery. This helps with neural communication and can help boost memory, concentration, and overall mental performance. Neuroprotective Properties The brain is prone to oxidative stress caused by free radicals, which can lead to cell damage and neurodegenerative issues. Ginkgo is recognized for its antioxidant properties that help combat these harmful molecules and protect neurons from damage, thereby promoting long-term brain health. Promotes Better Blood Circulation As mentioned earlier, ginkgo promotes better blood flow to the brain. This is crucial for maintaining optimal brain function as it ensures a steady supply of essential nutrients and oxygen necessary for the growth and repair of healthy cells. Improved blood circulation also can alleviate symptoms related to poor circulation such as dizziness or headaches. Balances Mood Issues Studies have shown that taking ginkgo supplements may help balance symptoms associated with mood by increasing levels of certain neurotransmitters in the brain responsible for regulating mood (such as serotonin). Anti-inflammatory Effects Severe inflammation can negatively impact overall health but has particularly noticeable effects on the brain, leading to age-related cognitive decline as well as neurodegenerative issues. Ginkgo may help reduce inflammation in the brain and protect against these conditions, promoting better brain health. [/wc_box] Some of the Best Ways to Get Ginkgo Biloba Into Your Diet If you’re looking to support your memory and focus with ginkgo biloba, here are some of the best ways to work it into your diet. 1. Supplements The most popular way to consume ginkgo biloba is in supplement form. This allows for easy and precise dosage, making it convenient for daily use. When choosing a memory supplement, make sure to check the label and choose one that contains standardized ginkgo extract. This means that the product has gone through a process to ensure consistent levels of active ingredients. Check out BrainMD's Brain & Memory Power Boost which the perfect dosage of ginkgo biloba for sharpening your memory and improving cognition. 2. Tea A simple way to consume ginkgo biloba is by brewing it into a tea. Simply add 1-2 teaspoons of dried ginkgo leaves into hot water and let it steep for 5-10 minutes before straining. You can also add other herbs or natural sweeteners to enhance the taste. 3. Food Additive Another effective way to incorporate ginkgo biloba into your diet is by adding it to your foods. You can sprinkle crushed, dried ginkgo leaves onto salads or use them in sauces, dressings, or dips. 4. Herbal Blends Since ginkgo biloba pairs well with other herbs, like Rhodiola rosea, you can find pre-made herbal blends that contain these herbs along with gingko for maximum brain-boosting benefits. Pro Tips for Consuming Ginkgo Biloba No matter which of the above methods you choose, it’s essential to follow the recommended dosages and consult with a healthcare professional before adding ginkgo biloba to your wellness routine, especially if you’re taking blood thinners or anti-coagulant medications. For maximum benefits, consistency is key. It’s best to consume ginkgo biloba regularly. This will help build up the herb’s effects in your body and allow you to experience its full potential. It’s important to note that ginkgo biloba may take some time to show its effects. While some people may experience immediate results, others may need a few weeks of consistent use before noticing any changes. Patience is crucial when incorporating this herb into your daily routine. Ginkgo Biloba Benefits for the Brain Taking ginkgo biloba as a supplement can provide various benefits for overall brain health. From supporting memory and focus to reducing mood issues, this natural superfood is an excellent addition to any wellness routine. Adding ginkgo biloba to your diet can be a simple yet effective way to support your memory and focus for better overall mental performance. Be sure to consult with your healthcare provider before incorporating ginkgo biloba into your daily regimen. 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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The Impact of Nutrition on Childhood Brain Development: Building Healthy Habits Early
As children are growing, their brains are growing, too. A full 90% of brain development occurs by age 5, but the process actually continues into adulthood, until their mid- to late 20s. And the habits that they establish at a very young age can set them up for a lifetime of success—or a lifetime of struggle. By the time my daughter, Chloe, was 2 years old, I was teaching her how to make brain-healthy choices, and proper nutrition was a big part of that. To ensure our kids grow up their healthiest, we must avoid the standard American diet that, unfortunately, they’re exposed to every day. We should also be modeling healthy behaviors for them, so they can learn by example and eventually make their own healthy choices by default. 5 Best Foods for Child Brain Development I know that enticing kids to eat healthier can sometimes feel like an uphill battle. But when we choose foods that are tasty and good for them, everyone’s a winner. Here are several key ingredients—all nutritious and delicious—that I recommend for promoting healthy childhood brain and body development, plus easy ways to incorporate them into kid-friendly (and mom-approved) meals. 1. Eggs Eggs are a real lifesaver for busy moms, because they’re so easy to prepare and pack for on-the-go eating. But brain-wise, they optimize acetylcholine, a neurotransmitter that’s important for learning, memory, and association. A lack of acetylcholine can lead to a decline in cognitive function and difficulty learning. Egg yolks are also a top-notch source of vitamin D and rich in protein. They contain lutein, an antioxidant, to help fight inflammation in the body. While low in calories, eggs are also chock-full of two amino acids—tryptophan and tyrosine—that have antioxidant properties. Make sure you choose cage-free, organic, DHA-enriched eggs from vegetarian-fed chickens. Egg Recipe Ideas: For maximum simplicity, make a dozen hard-boiled eggs at the beginning of the week so they’re easy to eat as a snack or slice up for salads. I also love egg salad wraps, made with a coconut wrap instead of traditional white flour tortillas. But eggs are so versatile, the options are endless—they’re also great simply cooked in a pan for breakfast or anytime. 2. Healthy Fats While everyone should avoid fried fats and trans fats, healthy fats are a necessary component to promote brain health, heart health, and total-body health. That’s because the body uses these fats to support optimal brain function, store energy, build healthy cells, prevent oxidative damage and degenerative nerve disorders, and manufacture hormones. Fat also helps kids feel full and satisfied after a meal. It’s required for the body to absorb and store certain vitamins, minerals, and nutrients—so, when your kids take nutritional supplements, serve them with a meal containing a little healthy fat. Incorporating omega-3 fatty acids into their diet can help support muscle growth, too. Recipe ideas: Reach for nuts and seeds, like almonds, walnuts, almond or cashew butter (not peanut butter), and sunflower or pumpkin seeds. You can also add these to a delicious homemade trail mix—perfect for snacking on the go. Use oils sparingly and choose wisely: Olive oil is great raw (such as in salad dressings), but for cooking, try coconut oil, grapeseed oil, or macadamia nut oil. And don’t forget avocados. Use them in guacamole for dipping vegetables, in smoothies, and in salads. They’re also the base for my Amazing Avocado Gelato, which kids always love. 3. Low-glycemic Fruits Fruits such as apples and berries contain soluble fiber, which provides “food” (prebiotics) to the friendly health-boosting bacteria in your gut. This improves digestive health, and we now know that gut health can influence the health of the entire body. These friendly bacteria are responsible for making certain vitamins, such as vitamin K and some B vitamins, and boosting immunity. A lot of fruits are high in sugar, so choose low-glycemic fruits and don’t overdo them. Overall, my favorite fruit choices are organic strawberries, blueberries, raspberries, and blackberries. These have less of an impact on blood sugar, and more nutritional value, than starchy or high-sugar fruits, like pineapples. Berries also have special brain-health benefits—like little Pac-Men, they actually help to clean up debris in the brain through a process called autophagy. Organic apples and cherries are healthy choices, too. Healthy Fruit Recipe Ideas: Muddle berries and fresh mint at the bottom of a glass, then pour sparkling water on top for a refreshing summertime drink. Add any kind of berries to morning smoothies. Or top healthy breakfasts like grain-free and gluten-free muffins or French toast with fresh berries for a flavorful, juicy treat. One word of warning: Avoid packaged fruit juices—they’re notorious sugar bombs and offer none of the fiber you find in whole fruits. 4. Cacao Kids love chocolate, but we want to steer them away from mass-produced, ultra-processed candy bars and instead toward the wonders of raw chocolate, cacao. Researchers have found that raw cacao has a multitude of benefits, including for the brain. They’ve linked chocolate and cacao to improvements in blood pressure and increased blood flow through the arteries, which benefit both the heart and the brain. Cacao has also been associated with a boost in mood and brainpower, as one study’s participants were found to perform better on mental tests a few hours after eating dark chocolate. Cacao has other positives, too, like possibly reducing risk for diseases like cancer and diabetes, as well as helping prevent stroke and heart attacks. While our children aren’t usually at risk for such conditions, starting healthy eating habits early will help prevent inflammation and disease later in life. And cacao has more inflammation-fighting power than both blueberries and green tea, thanks to its antioxidants known as flavanols. Cacao Recipe Ideas: Add cacao powder to smoothies or caffeine-free iced tea. You can even sneak raw cacao powder into a hearty turkey-based chili for dinner, which creates delicious leftovers for the next day’s school lunch. And cacao is a natural choice for homemade puddings made with avocado or chia seeds. When shopping for packaged dark chocolate, choose a type that’s sugar-free and dairy-free for maximum health benefits. 5. Lean Meats We want to ensure our kids consume enough quality protein from sources in addition to eggs. Studies have reported that too little protein in early life can result in a smaller brain size, with reduced RNA and DNA content, fewer neurons, simpler dendritic and synaptic architecture, and reduced concentrations of neurotransmitters and growth factors. Protein supports both mental sharpness and physical stamina. (Just make sure to balance out the protein with plenty of fresh veggies.) Getting enough lean protein can even improve mood, because protein-rich foods, such as seafood, poultry, and other lean meats, all help boost dopamine. Insufficient dopamine is associated with attention deficit disorder (ADD), lack of focus, and low motivation. Lean Meat Recipe Ideas: Try grilled chicken breast in salads and as a main course. As a kid, Chloe loved my chicken wings, which make great leftovers, too. For seafood, smoked wild salmon is great for a sit-down meal, but on the go, try canned wild salmon packaged in a pop-top container. Or try pre-cooked wild shrimp. (Both salmon and shrimp contain acetylcholine, the cognition-boosting neurotransmitter in eggs.) And grass-fed, nitrate-free jerky is another great on-the-go snack. Better Brain Development Through Diet While it’s important to follow a healthy diet at any age, it’s crucial for children. Their optimal development requires consuming a range of nutrients that support the brain and body as it grows and matures into adolescence and eventually adulthood. By giving them the tools to succeed through proper nutrition, parents can start establishing their healthy habits early on—ultimately making a lifelong impact in their health and happiness.
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Benefits of Hiking + How to Stay Safe In the Great Outdoors!
As we enter the warmer months, many of us are ready to shake off the effects of winter hibernation and get outside for some fun in the sun. While there are plenty of outdoor activities to choose from – rollerblading, mountain biking, surfing, rock climbing, etc. – one enduringly popular type of exercise you might consider is hiking. The Basics of Hiking Hiking can be enjoyed by a wide range of people and requires no special skills. However, hiking is a widely misunderstood activity since it involves far more than just walking up and down hills. It normally takes place on nature trails or in wilderness areas maintained by National Park Services or local municipalities. Though topographical features vary by region (mountain, desert, costal, etc.), the hiking experience should be similar regardless of where you live. Hiking is a weight-bearing exercise,¹ meaning you carry your own weight up hills. This can help burn calories and strengthen your muscles, such as your glutes, quads, calves, and hamstrings. There’s also a way to exercise your upper body on a hike (see: Trekking Poles). Since it requires minimal equipment, hiking is a fairly inexpensive activity. Benefits of Hiking Hiking offers both physical and mental benefits. Hiking is a great way to: get outside for some fresh air improve cardiovascular fitness and heart health get appropriate levels of vitamin D3 from sunshine cross train for athletes burn calories/shed pounds build stronger muscles and bones improve your sense of balance strengthen your core enjoy time with family and friends enhance mood, reduce stress, and perhaps even improve memory Ongoing research suggests that hiking also can help reduce the risk of various long-term health issues.² Solo or Group? It’s recommended to hike in groups. While hiking solo grants more freedom and solitude, walking in a group can allow you to catch up with friends or family while getting some fresh air and exercise. Another advantage of hiking in a group is that there’s strength in numbers. If a large cat, bear, or other predator is on the prowl, it probably will avoid a group of people, especially if they’re talking or making loud noise. Also, walking in a group can be a major advantage if you should encounter an unexpected setback (i.e., one person runs out of water, another sprains an ankle, etc.), as others in the group can offer assistance to those who need help. What to Bring Though the local terrain and climate may determine certain items you bring, here are some of the basics you should consider taking on your hike no matter where you live… Water Bottle This is the most important thing to take on a hike. Running out of water can lead to dehydration, heatstroke, and even death (as sadly happened to a friend of mine). Always take MORE water than you think you need, especially on hot days. Having extra water at the end of your hike is far better than running out. If carrying a water bottle becomes burdensome, store your bottle in a backpack. Also, some backpacks come with a water bladder and drinking hose. Though this adds more weight to your shoulders and back, it frees your hands from carrying a water bottle. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: In general, you should drink an additional liter of water for every 4 to 5 miles you hike. You may need to increase this in arid regions or on hotter days. [/wc_box] Hiking Boots While you certainly can wear tennis shoes on hiking trails, it’s recommended that you invest in a nice pair of hiking boots. Many options are available at outdoor outfitters like Big 5 Sporting Goods, REI, or DICK’s Sporting Goods. Hiking boots have a much thicker sole and heel than tennis shoes and some have ankle padding. This added support should prevent you from twisting your ankle on rocky terrain, and from developing plantar fasciitis or other types of foot pain. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: This is one item where quality really matters, so don’t purchase a cheap brand. A good pair will be very durable (I’ve purchased two pair in the last decade). [/wc_box] Backpack Though some people may find the additional weight on their shoulders to be uncomfortable, taking a backpack on a hike can be helpful in many ways. An obvious benefit is that carrying more weight will make your muscles work harder, which will help you burn more calories. Wearing a backpack can also provide a good workout for your abdominal and back muscles. The list of items you can store in a backpack is extensive. In addition to water/water bottle, you might include a pocketknife, flashlight (and extra batteries), fire starter and matches, map, compass, first aid kit, basic sanitary supplies, and a bag for trash. Packing a lightweight windbreaker or raincoat might be a good precaution if the weather in your area can suddenly turn inclement. If you have room, you may also pack a change of clothes or a spare pair of socks should your feet get wet. Also, keep sunscreen and bug repellant in a Ziplock bag in case of spills. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: If you enjoy moments of contemplation at scenic overlooks, you might pack a small adventure journal and pen, Bible, or other inspirational reading material. However, if these items add too much weight to your backpack, you can access electronic versions of them on your cell phone (make sure you don’t use up your battery, though). [/wc_box] Trekking Poles A piece of equipment often overlooked by hikers is trekking poles. Despite the reservations some have over appearances or comfort, there are numerous benefits to walking with trekking poles (or a single hiking staff). In addition to providing greater stability on uneven trails, poles can help improve posture, which in turn helps breathing. They also can help reduce stress on your back and knees when going up or down steep hills. Walking with poles can help you burn more calories and build muscles in your arms, shoulders, and neck. Another benefit of walking with sticks is protection. You can bang the poles together to warn off critters. In extreme situations, you can use the poles as a means of self-defense. Tripping over rocks or slipping on loose gravel or mud is common on hikes. Trekking poles have kept me from doing a faceplant at least a dozen times. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Purchase a pair of adjustable poles and make sure to fit them to a comfortable height (when holding the poles with tips in the ground on the outside of your feet, forearms should be at a 90-degree angle to your upper arm). Also, for those in warmer regions, cork handles are ideal for wicking away sweat and providing a firm grip. [/wc_box] Sunscreen One benefit of engaging in outdoor activities is that you can get some natural sunlight. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. Before embarking on a hike, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen, which can prevent your skin from absorbing adequate sunlight and may lead to vitamin D depletion. Unfortunately, vitamin D deficiencies are becoming more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Taking a vitamin D supplement is a great way to ensure you have sufficient levels of vitamin D3. [/wc_box] Cell Phone Cell phones are indispensable on hikes. They can provide useful information, such as the current time and temperature. You can use a GPS app or access trail maps on the internet if you need to get your bearings. There are a variety of cell phone apps or fitness trackers that can register how many steps you take and how many calories you burn on a hike. You also can use a smartphone to take pictures or videos of animals or beautiful vistas. Most importantly, you can call for help if you have an emergency (make sure your battery is fully charged and that you have cell service). [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: Periodically check your phone to make sure you have cell service (and how strong the signal is – indicated by the number of bars). If you roam outside of cell phone range, make a mental note (or mark it on a map) and do your best to reach a spot that has cell service. Remember these cell service dead zones for future hikes to avoid being outside of cell range. [/wc_box] Healthy Snacks Two popular snacks often taken on hikes are trail mix (gorp) and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tip: High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Fiber must be taken along with protein to ensure a balanced, nutritious meal. While on the trail, eat a healthy snack every 2 hours or as often as you feel hungry. [/wc_box] Difficulty Ratings If you’ve ever gone downhill (alpine) skiing, you know that every slope (ski trail) has a difficulty level: green circle = easy; blue square = intermediate; black diamond = advanced; double black diamond = expert. In the same way, hiking trails are rated Easy, Moderate, and Difficult (alternate rating systems exist). Difficulty levels for hiking trails involve many factors and no two trails are alike. Hiking trails are rated based on several criteria including distance (number of miles) and grade (the steepness of the trail). Here are the basic descriptions of the three main types of hiking trails: Easy – 1-2 miles with easy terrain and gentle elevation changes. Moderate – 2-4 miles with varied terrain and gradual elevation changes. Difficult – 4 or more miles with challenging terrain and significant elevation changes. It’s always a good idea to have a park map (physical or electronic) on hand so you’ll know the layout of the trails you take (here’s a map of one of my regular hiking areas). Some nature parks or wilderness areas have the trail name, distance, and difficulty level printed on poles at trail intersections, but such markings aren’t universal. Trail Etiquette Although there isn’t a fixed set of rules to govern trail etiquette, many good hiking habits involve a general respect for others and the environment. Some things, like repackaging your food (i.e., putting granola in a plastic bag instead of packing the whole box) to prevent waste, should be common sense, but other habits might not be as obvious. Here are just a few practical suggestions for how to protect nature while enjoying it… Good Hiking Habits: 6 of the Top Tips for the Trail 1. Stay on the Trail Straying from the trail can invite encounters with critters and increase your chances of getting bit by a tick or rubbing up against a toxic plant. Also, veering from the main trail, even if you take a deer or rabbit trail, can have a negative, long-term impact on the habitat. On one hike a couple of years ago, I took a side path to get a better vantage for a picture. After taking 3-4 steps, I heard a snake’s rattle and immediately headed back to the main trail. I learned the principle of this section’s title the hard way. 2. Yield to Others Many trails are multiple-use trails (bikers, hikers, horseback riders), which means you may need to yield to others if the path narrows. Since those on foot are slower than those on a bike, it’s customary for hikers to move to the edge of the path and wait for others to pass. When in doubt, always yield. (Note to mountain bikers: please be courteous to hikers and inform them if there are others in your group, i.e.: “two more,” or “last one.” This protects the hiker from moving back into the path of another biker – I almost got wiped out this way one time.) 3. Be Aware of Your Surroundings Stay alert to everything around you. This includes other people, animals, weather conditions, and terrain. I’ve made it a habit to shift my attention between the trail in front of me (searching for rocks, pits, obstacles, snakes, etc.) to the sides of the trail and off in the distance (for deer, cats, or anything else of interest) every few seconds. In addition to what you see, what do you hear or smell? Hiking is a much richer experience when you engage the senses. For this reason (in addition to safety concerns), I’m not a fan of listening to music while out in nature. 4. Pack Your Trash Part of trail etiquette is to leave nature in the same condition that you found it. Bring a trash bag for wrappers or containers. Be sure to leave nothing but your footprints so other hikers, and future generations of hikers, can enjoy our trails. 5. Group Guidelines When hiking in a group, it’s best to walk single file to allow bikes or faster walkers ample room to pass. Movement on the trail is the same as driving a car (in the U.S.) – keep to the right and pass on the left. Although the tendency in many groups is to use the outdoor excursion as a chance to chat, resist the urge to turn your hike into a social outing. First, if you’re engaged in conversation, you might not be listening to what’s going on around you; this might invite danger or distract you from noticing something unique. Also, speaking loudly or laughing may scare off friendly wildlife, which may reduce your chances of spotting or photographing animals. 6. Hands Off After a day of exploration outside, many kids return home with their pockets loaded with rocks (or reptiles). Don’t do that on the hiking trail. If you see something interesting, take a picture and leave it there. Although the temptation can be great, don’t pick beautiful wildflowers. Don’t draw/write on rocks or other objects and don’t carve symbols or your initials into a tree. Oh, and it should go without saying, but don’t touch the wildlife (nature isn’t a petting zoo). Here are some other Leave No Trace tips for how to have as little impact as possible on the environment when hiking. Hiking Best Practices: What To Know Before You Go Trip Types Hiking trips generally fall into one of four types: Out-and-Back Trip – as its name suggests, this trail ends at a designated turnaround and the only way to proceed is in the direction you came. Loop Trip – this trail begins on one path and returns by another, often with little or no retracing of the first trail. Shuttle Trip – many routes begin at one trailhead and end at another. Due to the distance involved, it may be necessary to park a car at the ending trailhead and take a shuttle to the beginning trailhead. Choose Your Own Trip – since many wilderness areas have a network of trails, it’s possible to create your own journey by taking a series of connecting trails. If you choose this option, it’s a good idea to determine in advance which route you’ll take. Keep in mind estimated times and difficulty levels when selecting any of the above options. File A Flight Plan Just as a pilot files a flight plan before taking off in a plane, it’s crucial that you make a plan before embarking on a hike (this is especially true for solo hikers). Before heading out, determine what wilderness area you’ll visit, which trails you’ll take, what time of the day you’ll start, and roughly what time you’ll finish your hike (I always end my hikes well before dusk, which is typically when cats come out to hunt). Always check the weather forecast before hitting the trail. Also, continually monitor the weather while you’re on your hike as temperatures can rapidly heat up or cool down in certain regions. It’s recommended that you file your flight plan with a friend or family member, especially if you’re hiking solo or if you’ll be out of cell range for any portion of your hike. If you become lost or injured on the trail, this step might just save your life. Keep Your Eyes Open Photo Courtesy of Keith Rowe Before venturing outdoors, familiarize yourself with the potential hazards that exist in your area. For instance, do you know how to identify/avoid poison ivy, poison oak, and other harmful plants? Are there any cats you should be aware of (where I live, in Southern California, I need to keep an eye out for bobcats and mountain lions. Fortunately, I’ve only seen the former…from a distance)? Do you know the difference between non-venomous snakes and rattlesnakes? If there are poisonous snakes where you live, can you identify them by sight (in SoCal, there are three types of rattlesnakes to be wary of, but I’ve only encountered two: Southern Pacific and Red Diamond rattlesnakes. I ran into this adult Red Diamond on the other side of the street from a row of restaurants. Frightening!)? Are there other regional animals you need to be mindful of, such as alligators, and cougars, and bears, oh my! What about ticks? Or mosquitos? Or bees? Equally important to identifying a critter is knowing what to do when you encounter it. Do you know when a snake is about to strike? What should you do if you spot a cat? At the risk of belaboring the point, it’s a good idea to learn about potential dangers before you set out on a nature trek. National Parks or wilderness areas often have signs or posters with these precautions at trailheads (of course, you can also find this information online). Discover Nature Photo Courtesy of Keith Rowe Fortunately, there are also many beautiful and benign things to see on a hike. If you enjoy trees, wildflowers, birds, animals, or even clouds, there’s sure to be a variety of each visible on your walk. Many websites can help you identify, and provide detailed information about, what you find in nature. If you’re serious about spotting or photographing wildlife or other natural subjects, bring along a pair of lightweight binoculars or a digital SLR camera. Though their range is limited, cell phones can take excellent nature shots, as well. Serenity and Serendipity Photo Courtesy of Keith Rowe Aside from its physical benefits, hiking can be an incredibly satisfying and spiritual experience. Enjoying nature can help reduce stress, improve your mood,³ and change your perspective. Since walking helps increase blood flow to the brain, I often find that my thinking is clearer when I’m out on the trail. This helps me forget my worries and focus on nature and the things that are important in my life. Also, I’ve been inspired with many amazing ideas while on a hike. It’s also possible to have a moment of serendipity while hiking. This could include spotting an animal, like a deer or hawk (seeing a blue bird or great white heron always makes me happy), or taking in a majestic vista. Sometimes you’re in the right place at the right time to see something spectacular, like when I snapped this photo of altocumulus standing lenticular (flying saucer) clouds hovering above the Saddleback Mountain range. Adventure Awaits Photo Courtesy of Keith Rowe As we’ve seen, there’s a lot more to hiking than just walking up and down hills. Many little things go into making a successful and enjoyable hike. Though hiking can be a healthy and fun activity, it does require some planning and comes with certain cautions, as detailed above. Following these tips can help you have a safe and satisfying experience in the great outdoors. Happy trails! P.S. If you have additional tips or memorable experiences from past hikes, feel free to share them in the comments section below. At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of Family & Community Medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972 2. Tian, D., & Meng, J. (2019). Exercise for prevention and relief of cardiovascular disease: Prognoses, mechanisms, and approaches. Oxidative Medicine and Cellular Longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750 3. Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
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Nutritional Psychiatry: How to Know Which Foods Are Good for Your Brain
It appears that science is finally validating what natural health enthusiasts have known intuitively for decades: Sound nutrition, sound mind. In an emerging field of science called nutritional psychiatry, medical researchers are discovering what types of diets and exact nutrients are needed to support mental health, as well as help to boost mood, calm anxious thoughts, and reduce the risk of cognitive health issues. Conversely, research in nutritional psychiatry has revealed how ultra-processed foods (UPCs) eaten habitually in high amounts can be detrimental to gut health, brain function, and mental well-being. Here’s what you need to know about nutritional psychiatry and how to eat to support your mental health! What is Nutritional Psychiatry? The new movement of nutritional psychiatry advocates that both nutrition and nutraceuticals should be considered important components of psychiatric practice – with research, education, policy, and health promotion reflecting this new understanding. In a pivotal 2015 review titled “Nutritional Medicine as Mainstream in Psychiatry,” members of the International Society for Nutritional Psychiatry Research noted the limits of pharmacology and psychotherapy, stating they’ve only achieved modest success in addressing a considerable burden of poor mental health around the world. Going a step further, they added that poor nutrition is a significant factor in the high incidence and prevalence of suffering mental health, while also acknowledging that determinants in mental health are complex and nuanced. To underscore its critical role in psychiatric outcomes, they likened diet’s importance to mental health to be as significant as its impact on other areas of health such as heart health, hormonal balance, and digestive health. Bottom line? When it comes to mental health; diet and nutrition matter. Nutrition for Mental Health If the right nutrients and diet are so important for mental health, you may be wondering, what do I need to consume to support my own well-being? Although more studies are needed, a growing body of research has found strong associations with certain types of foods and various mental health outcomes in observational studies. Here are some of the key findings, which can serve as a guide for the best foods to consume or avoid: 1. Critical Nutrients for Mental Health Based on epidemiological data, basic science, and clinical evidence, one study found these nutrients to have a clear link to brain and mental health: Omega-3s B vitamins (particularly folate and B12) Vitamin D Choline Iron Zinc Magnesium S-adenosyl methionine (SAMe) Amino acids 2. Nutrients for Mood In another study, the following 12 nutrients were found to be critical for boosting and or protecting against low mood: Folate Iron Omega-3 fatty acids (EPA and DHA) Magnesium Potassium Selenium Thiamine Vitamin A Vitamin B6 Vitamin B12 Vitamin C Zinc 3. Mediterranean Diet Eating Pattern In terms of eating patterns or diet, observational studies indicate consistently eating a Mediterranean diet, and avoiding inflammatory foods, can help protect against low mood. The Mediterranean diet is recognized as one of the best for longevity too. It includes consuming lots of fresh, colorful vegetables and leafy greens (spinach, kale, arugula, romaine), fresh fruit, beans and legumes, whole grains, and seafood and poultry at least twice a week, and less red meat – as well as health fats in the form of seeds/nuts, and olive and avocado oils. It also includes moderate amounts of low-fat, unsweetened dairy such as Greek yogurt. Avoiding inflammatory foods means cutting out processed foods made of refined carbohydrates, sugar, corn syrup, hydrogenated oils, fried foods, snack foods, artificial sweeteners and flavors. 4. Support Your Gut Health Did you know that your gastrointestinal tract is lined with about 100 million neurons? It’s true. There’s a strong connection between the brain and the gut. In fact, the gut is sometimes referred to as the “second brain.” When you have gut problems, you’re more likely to have mental health problems. To ensure your gut stays healthy, it’s important to avoid refined sugars, carbohydrates and processed snack foods. These foods tend to be inflammatory and have little fiber, which can produce a negative impact on your microbiome and gastrointestinal health. Other foods destructive to your gut health include artificial sweeteners, many food additives, and alcohol. Research has found that people who regularly eat these inflammatory foods in adolescence and adulthood have a higher association with the most common mental health problems like low mood and occasional feelings of anxiousness. To support your mental health, avoid these foods as much as possible. Instead, choose prebiotic, fiber-rich foods that feed the good bacteria in your gut. Plant-based foods like whole grains, fruits, vegetables, and nuts and seeds are your best sources of fiber. Additionally, eating lots of fermented foods that are rich in probiotics is excellent for gut health. That includes foods like sauerkraut, kimchi, unsweetened low-fat yogurt, kombucha, miso, and more. Probiotic supplements can be beneficial too. 5. Avoid Ultra Processed Foods (UPFs) Avoiding inflammatory foods has already been mentioned for protecting against low mood and helping your gut health. Ultra-processed foods make up most of the inflammatory foods you might consume. UPFs consist of the majority of packaged foods you find on the cookie, cracker, chip, and freezer aisles of the grocery store, and at fast food restaurants. In fact, a whopping 70% of the packaged foods sold in the U.S. are considered to be UPFs, researchers have found. Not only are these foods bad for mental health, they can impact your cognition, research has found. Keep Nutrition in Mind Although the field of nutritional psychiatry is continually evolving, you now have the facts revealed so far. You can start eating for your mental health at your very next meal! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What is Biohacking? How to Hack Your Health and Age Slowly!
Are you ready to take your wellness to the next level? If so, here are some cutting-edge techniques and strategies to help you upgrade your mind, body, and overall well-being. From optimizing your nutrition and sleep habits to enhancing cognitive function and physical stamina, get ready to unlock your full potential with the power of biohacking. What is Biohacking? Biohacking, also known as DIY biology, is the practice of using technology and scientific knowledge to modify and optimize the human body for better performance. It involves making changes to your lifestyle, diet, exercise routine, and sometimes even incorporating technological or medical interventions to enhance physical and cognitive capabilities. The term “biohacking” may sound like something out of a science fiction movie, but it’s actually a growing movement that aims to empower individuals through self-experimentation and data-driven approaches. While some people may associate biohacking with extreme methods such as implanting chips or using experimental drugs, there are many other ways to incorporate biohacking into your daily routine without taking drastic measures. History of Biohacking The concept of biohacking may seem like a recent buzzword, but it’s been around for decades. The term was first coined by computer programmer and entrepreneur Dave Asprey in 2004, who used it to describe his self-experimentation with nootropics (cognitive enhancers) and other techniques to improve his physical and mental performance. However, the roots of biohacking can be traced back even further. Some believe that the practice originated in ancient Eastern traditions such as Ayurveda and Traditional Chinese Medicine, which focused on optimizing health through natural remedies and practices. Others credit Renaissance alchemist Paracelsus as one of the earliest biohackers for his experiments with herbal remedies to enhance human performance. In the late 20th century, advancements in science and technology propelled the field of biohacking forward. One significant development was the mapping of the human genome in 2003, which facilitated new possibilities for understanding and manipulating human biology. This led to breakthroughs in the fields of genetic engineering, biotechnology, and neuroscience. With the rise of Silicon Valley tech culture in the early 2000s came a new generation of biohackers who were driven by a DIY approach to optimize their bodies and minds. They sought out unconventional methods to sharpen their cognitive abilities, increase their energy levels, improve sleep quality, boost immunity, among other areas of health and well-being. Today’s biohacker community continues to evolve at a rapid pace thanks to advances in technology and more widespread access to information about nutrition, exercise science, genetics, brain function, and virtually anything related to human biology. Biohacking Benefits Biohacking is about understanding how our bodies work on a molecular level and finding ways to hack our biology to achieve optimal health and performance. This can apply to many areas of an individual’s mental and physical health, such as: Diet Biohacking the diet may include things like optimizing nutrition by tracking macronutrient and micronutrient intake. It also may involve trying out various diets, such as the keto or paleo diets. Physical Fitness Another aspect of biohacking is optimizing physical fitness through targeted exercises that focus on improving specific muscle groups or enhancing endurance. It also involves using wearable devices such as fitness trackers or smartwatches to monitor heart rate variability (HRV), sleep patterns, and stress levels. By tracking this biometric data over time, individuals can identify patterns and make adjustments for better performance. Well-being In addition to physical aspects, biohacking also includes techniques for enhancing mental well-being and cognition. This can be achieved through practices like journaling, which can help promote mindfulness and reduce stress levels. Other common brain hacks include brain training exercises such as puzzles or memory games designed to improve cognitive function. Personalization One key principle of biohacking is personalization – what works for one person may not work for another due to individual differences in genetics, physiology, and lifestyle. This is why biohacking involves constant experimentation and tracking of data to find what works best for each individual. Here Are Some of the Best Biohacks for Optimizing Your Health & Wellness [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Diet and Nutrition Hacks [/wc_box] Intermittent Fasting This popular diet trend involves alternating periods of eating and fasting. Intermittent fasting has been shown to improve insulin sensitivity, lower inflammation, and promote fat loss. It also promotes autophagy – a natural cellular repair process that rids the body of damaged cells. Nootropics Nootropics are supplements that enhance brain function by improving focus, memory, creativity, and overall cognitive performance. They work by increasing blood flow to the brain, promoting the growth of new neurons, or altering neurotransmitter levels. Some popular nootropics include: caffeine from natural sources like green tea for increased alertness l-theanine, which promotes calm vitamins B6 and B12, which enhance mood and focus omega-3 fatty acids, which help support brain health Proper Hydration A great way to biohack your routine is to start your day by drinking water. Our bodies are made up of 50-60% water, so it’s essential to keep hydrated throughout the day for optimal functioning. Mild dehydration can lead to fatigue, reduced alertness, foggy thinking, and slower metabolism. Drinking a glass of water first thing in the morning not only rehydrates your body after a night of sleep, it also kickstarts your metabolism and aids digestion. To uplevel your hydration, try adding a pinch of Himalayan salt or lemon juice to help balance your electrolytes and provide additional health benefits. Mindful Eating Biohacking is all about optimizing our bodies, including the way we eat. Focusing on mindful eating can help us become more aware of our food choices and develop a healthy relationship with food. By paying attention to what, when, and why we eat, we can make informed decisions and choose nutrient-dense meals for optimal performance. Gut Health The gut microbiome plays a significant role in biohacking as it can affect our immune system, hormones, mood, and cognition. A diet rich in prebiotic and probiotic-rich foods such as fermented vegetables, yogurt, kombucha, and kefir promotes good gut bacteria. You also can supplement with probiotic capsules and prebiotic powder to experience improved digestion, sleep quality, and overall well-being. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercise and Fitness Hacks [/wc_box] High-Intensity Interval Training One of the most effective forms of exercise for biohacking is high-intensity interval training (HIIT). This type of workout involves short bursts of intense exercises followed by periods of active rest or low-intensity exercises. HIIT has several advantages over traditional steady-state cardiovascular exercises like running or cycling at a consistent pace. First, HIIT is more time efficient as shorter intervals provide similar or better results compared to longer workouts. Second, HIIT triggers an afterburn effect called Excessive Post-exercise Oxygen Consumption (EPOC), which causes your body to continue burning calories even after completing your workout session. This means that with HIIT training in your biohacking routine, you can continue reaping the benefits long after you’ve finished exercising. Add Variety to Your Workouts While HIIT is a highly effective form of exercise for biohacking, it’s essential to add variety to your fitness routine. By experimenting with other types of workouts, you can target different muscle groups and improve overall physical function. Consider incorporating strength training exercises that use either bodyweight or weights. Strength training helps build lean muscle mass, which in turn increases metabolism and has a positive impact on overall health and longevity. Additionally, try including low-impact activities like yoga or Pilates into your biohacking routine. These forms of exercise not only help to improve flexibility, balance, and core strength, but also promote relaxation and stress management. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Sleep Hacks [/wc_box] Establish a Regular Sleep Schedule Our body has an internal clock called the circadian rhythm that regulates several physiological processes, including sleep. To optimize your sleep patterns, it’s important to have a consistent bedtime routine every night. Set a specific time to go to bed and stick to it, even on weekends. Create a Comfortable Sleeping Environment Your bedroom should be customized for sleep: quiet, dark, with optimal temperature and comfortable bedding that can contribute to better quality sleep. Reduce Blue Light Exposure at Night Blue light emitted from electronic devices, such as smartphones and laptops, can disrupt the production of melatonin (the hormone responsible for regulating our sleep-wake cycle). Avoid using these devices at least 30 minutes before bedtime. Use Sleep Tracking Apps or Devices There are many apps and wearable devices that can help track your sleep patterns, providing insights into the quality and duration of your sleep. This information can be useful in understanding how to optimize your nightly rest. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Advanced Hacks [/wc_box] Practice Mindfulness Mindfulness is another essential aspect of biohacking that involves being present in the moment and focusing on your thoughts without judgment. Incorporating mindfulness practices such as meditation or deep breathing exercises into your daily routine can help improve focus, reduce stress levels, and promote emotional well-being. Stress and worry can negatively impact your ability to fall asleep. Practicing relaxation techniques before bedtime can help calm the mind and promote better quality sleep. Cryotherapy This method involves being exposed to freezing temperatures (-200 degrees Fahrenheit) for a short period of time (2-3 minutes). This extreme cold can cause the body to go into survival mode, resulting in increased adrenaline production. Cryotherapy has been credited with reducing inflammation, accelerating muscle recovery after intense workouts, and boosting metabolism. The Wim Hof Method (WHM) is an increasingly popular cold therapy technique used by many biohackers to support energy and improve mental resilience. Incorporating WHM techniques, such as taking cold showers or ice baths, into your daily routine can have significant benefits for both mind and body. Genetic Testing Thanks to advancements in DNA sequencing technology, it’s now possible to get a comprehensive analysis of your genetic makeup at an affordable cost. This information can be used in personalized biohacking by identifying potential health risks based on genetic predispositions and making lifestyle changes to prevent them. Brain Training Apps There are countless apps that seek to train different aspects of the brain such as memory, attention, and problem-solving skills. These apps use techniques like gamification to make learning more engaging and effective. You Can Hack It Biohacking is a holistic approach to self-improvement that encompasses various aspects – physical, mental, and emotional – of life. By understanding our bodies and minds in a deeper way and utilizing technology to optimize them, we can achieve greater levels of health and performance in all areas of our lives. Incorporating biohacking techniques into your daily routine doesn’t have to be overwhelming or time-consuming. By making small changes, like the ones listed above, you can start experiencing the benefits of biohacking in your daily life. Remember to always listen to your body and make adjustments that work best for you. Note: The above methods should be approached with caution and under the guidance of experts as improper use can lead to potential health risks. 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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The Power of Empathy: 6 Keys to Building Strong Relationships
Did you know that your relationships help determine the quality of your life, your health, and even how long you’ll live? When a Harvard study tracked hundreds of people over nearly 80 years, researchers found that the quality of people’s relationships—more than any other factor—predicted long, satisfied, healthy lives. Unfortunately, how to build and maintain strong relationships is one subject we weren’t taught in school. And, in the decades before concepts like couples therapy and emotional intelligence became buzzwords, many people weren’t exposed to healthy relationships in their household while growing up. As a result, it’s up to us adults to learn how to keep our relationships strong and to model the principles of healthy relationships for our children. It’s never too late to learn. 6 Keys to Building Strong Relationships Want to build a healthier relationship with your spouse, siblings, parents, and friends? Here are my top suggestions for making sure any type of bond stays strong, even through the inevitable ups and downs life throws our way. 1. Make a Commitment You might have heard that love is an action word. That’s because it’s not something that flourishes on its own or automatically maintains its strength over time. On the contrary, it requires commitment and an ongoing effort by all parties to ensure that it grows and evolves. In order to have healthy relationships, you need to commit to the work they require. This includes both emotional work, such as understanding your own reactions and motivations, and physical work, such as spending quality time together. For my husband, Daniel, I set aside “special time,” taking 30 or 60 minutes each day to do whatever he wants. It’s an investment in our “love account” that pays dividends for both of us. Staying on autopilot in your relationship is the alternative to commitment and effort, and it’s a surefire pathway to distance, alienation, and even resentment. Ensure that you and your partner understand the commitment you both share, including what exactly that means in your relationship. Instead of taking your relationships for granted, constantly nurture them for maximum longevity. 2. Take Responsibility When conflict strikes—and it will—I’m a big fan of taking personal responsibility and avoiding the “victim mentality” trap. As long as you’re busy pointing fingers or wallowing in self-pity, you’re not doing the work necessary to arrive at a positive and productive solution for both parties. And getting into the blame game usually escalates the situation rather than repairs it. Keep in mind that taking responsibility has nothing to do with blame. Split the word into two, and you see response ability—meaning you have the ability to respond in whatever way you choose. Will you choose to respond in love or in anger? If a disagreement arises, take time to calm down and ask yourself what role you’ve played in the conflict. Be honest about your own behavior. Then ask yourself what you can do to improve the situation. Remember to focus on the things you can control, not on the things you can’t (such as other people’s actions). 3. Kill the ANTs Do you know people who seem to live their lives under a black cloud of anxiety, fear, and sadness? They’re probably falling prey to a lot of negative thinking patterns. Daniel refers to them as ANTs, which stands for Automatic Negative Thoughts. They create skewed perceptions and can lead to the victim mentality I mentioned above. The 9 types of ANTs are: All-or-Nothing: Believing that something is all good or all bad Just-the-Bad: Seeing only the bad aspects of a situation Labeling: Attaching negative labels to oneself or others Guilt-Beating: Often using words like should, must, ought, or have to Fortune-Telling: Predicting a negative outcome, often without evidence Mind-Reading: Believing you know what others are thinking If-Only and I’ll-Be-Happy-When: Harping on the past and longing for the future Blaming: Blaming someone else for your problems If you find yourself falling into any of these patterns, you can learn to step out of them. When a thought pops up, ask yourself this series of questions: Is it true? Can I be 100% certain it’s true? How does the thought make me feel? How would I feel without this thought? Write your answers down if you find that helpful. Keep practicing this technique to establish some distance between you and your thoughts. When you start to question your automatic internal responses to stressors, you’ll learn that many of your assumptions, suspicions, and fears are totally unfounded. And you’ll be able to approach your relationships with much more balance and rationality rather than catastrophizing. 4. Practice Healthy Communication Without fair, open, and honest exchanges, no relationship can thrive. As human beings, we’re always evolving, changing, learning, and growing. So, when we avoid communication, we might imagine our partner is the same person we fell in love with 10 years ago—or even 10 months ago—and that’s simply impossible. Ongoing communication ensures that both people continue learning about each other and growing in the same direction. Daniel and I make time for regular check-ins about our goals and what’s working (or not) in our individual lives and our relationship. Keep in mind that communication is a two-way street. You’ll want to express your own needs and feelings in a respectful manner, but you must also engage in active listening. That means really hearing what’s said (even repeating back what you’ve heard to make sure you understand correctly) and making an effort to understand the emotions behind it (practicing empathy). On the other hand, you’ll want to avoid toxic communication tactics: talking over someone, constantly interrupting, engaging in shouting matches, making passive-aggressive comments, stonewalling, or just waiting to talk versus truly listening. In general, aim for responding rather than reacting to what’s been said. And don’t forget to share plenty of positive feedback and appreciation—it makes a world of difference in the happiness of partnerships. Relationship expert John Gottman has found, over decades of studying couples, that the ratio of positive to negative experiences should be 5 to 1. Therefore, for every negative interaction, there should be 5 positives to counteract it. 5. Learn Lessons and Move On When you experience conflict, look on the bright side: By taking the actions outlined here, you’re actually on your way to strengthening your relationship. Conflict is inevitable, but working through that conflict in a healthy way will solidify your bond and give you important information, should you choose to learn from it. Approach a difference of opinions from a place of curiosity, not judgment. Are someone’s needs not being met in the relationship? Is there a compromise that will work best for everyone concerned? Note that “winning” or “losing” should never be a factor—the only “winner” should be the relationship as a whole. Finally, learn to exercise grace, forgiveness, acceptance, and letting go. In times of conflict, ask yourself where your partner is coming from and put yourself in their shoes. Also ask yourself how important the problem is. Will you care about this in a few years, or even a few days? Or is there a deeper issue at the root of the problem that does need to be addressed? Seek an honest and fair assessment of the situation. Afterward, discuss what you’ve learned in the process, and be ready to move on, stronger than before. Relationships Take Work—And They’re Worth It! I’d be lying if I said all my relationships were smooth sailing 100% of the time. But what I’ve learned is that I don’t need to take a situation and make it worse through knee-jerk reactions and finger pointing. Instead, I feel empowered to carry the above strategies and lessons to every new relationship I build, now and in the future. Learning and practicing the principles of building strong relationships is truly the gift that keeps on giving.
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5 Wellness Shot Recipes to Feel Instantly Energized & Refreshed
If you’re looking to get an abundance of nutrients quickly and easily, wellness shots may be the way to go! Wellness shots are concentrated shots of juice from nutrient dense fruit, veggies, herbs, and spices. These tiny bottles of goodness can pack a powerful punch when it comes to providing energy and improving overall health. Immune Boosting Benefits of Making Your Own Juice Shots Nutrient Boost It can be challenging to get all of the nutrients that our bodies need on a regular basis, especially surrounded by the Standard American Diet (SAD). If you find yourself falling short, or are under the weather, a wellness shot can help deliver what your body needs efficiently. The nutrients, vitamins, and antioxidants that are common in wellness shots are crucial for supporting a healthy immune system and overall health. Quick Absorption Juice shots are able to deliver nutrients to your bloodstream more rapidly than whole fruits and vegetables. With juice, your body has less work to do breaking down cell structure. This makes the nutrients more readily available and can lead to a more immediate energy boost. Digestive Support Many of the main ingredients in wellness shots, like lemon and ginger, promote a healthy gut and provide digestive support. They can help with unwanted bloating, nausea, and gas. Juicing is easier on your digestive system because the plant fiber is left behind. These small shots of juice can be just the right amount your body needs to give your digestive system a rest while still getting healthy vitamins and nutrients. Note: larger amounts of raw juices can cause unwanted digestive discomfort. Anti-Inflammatory Effects Wellness shots have a reputation for their anti-inflammatory properties. Consuming foods that combat inflammation, like turmeric and ginger, are important for brain health, supporting your immune system, and your overall health. Too much inflammation in the body can lead to long-term health problems. Hydration Juice wellness shots support healthy hydration with ingredients like cucumbers, celery, and coconut water, replenishing fluids and electrolytes in your body. Hydration is more important for daily health than most of us realize, affecting everything from digestion to skin health, to alertness and mood, and more! Detoxification Many of the ingredients in wellness shots promote detoxification in your body. Things like beetroot, parsley, and cilantro can help to cleanse and eliminate toxins from your body that build up over time. 2 Bonus Benefits to Making Your Own Wellness Shots Save Money One of the drawbacks to buying ready-made wellness shots is the price. Making your own at home can be done for a fraction of the cost and is a great way to eat healthy on a budget. You can take it one step further by easily growing your own herbs. Individualize to Your Tastes and Needs Maybe you want the benefits of turmeric but are sensitive to ginger. Or maybe you have extra limes to use up, and no lemons. Wellness shot recipes are easy to play around with and substitute whatever you have on hand, or swap for your preferred ingredients. 5 Wellness Shot Recipes to Feel Instantly Energized If you don’t have a fancy juicer, that’s okay! All you need for these recipes is a blender and a strainer or mesh bag. Method: The steps are the same for each of the recipes. Step 1 - Wash and dry produce. Step 2 - Add ingredients to the blender. Blend until smooth. Step 3 - Strain the liquid into a bowl. Step 4 - Enjoy right away or transfer the juice to your shot glass jars and store in the fridge or freezer. You can store it in the fridge for up to 7 days. Or, you can keep them for up to 30 days in the freezer. Here are our 5 favorite delicious and nutritious wellness shot recipes in a rainbow of colors, along with some more detailed benefits of their specific ingredients. Orange Turmeric Vigor 1 orange, peeled 1 lemon, peeled 1 inch of ginger root 1 inch of fresh turmeric ½ cup coconut water or water The orange and lemon give a dose of immune boosting vitamin C, while turmeric is an antioxidant with anti-inflammatory properties. Ginger aids digestion and coconut water boosts hydration and electrolytes. Green Apple Goodness 1 green apple, sliced 2 stalks celery 1 cup spinach 1 lemon, peeled 1 handful of parsley The green apple adds sweetness and vitamins, while celery adds hydration, fights inflammation, and improves gut health. Spinach is packed with vitamins and minerals like iron and vitamin K. Lemon adds vitamins and freshness and parsley is rich in antioxidants. Red Raspberry Recharger 1 beetroot, peeled and sliced 1 carrot 1 apple 1 cup raspberries Beets are rich in essential nutrients like folate, potassium, antioxidants, and nitrates. Carrot provides beta-carotene, promoting eye health. Apple adds sweetness and fiber. Raspberries contain vitamins and minerals, including potassium and omega-3s. Golden Tropical Ginger 1 cup pineapple, sliced 1 inch piece of ginger root ½ lemon, peeled ½ cup coconut water Pineapple contains vitamins and minerals, like vitamin C, manganese, and enzymes to aid digestion. Ginger aids digestion and gives a spicy flavor. Lemon contains vitamins and minerals to boost immunity. While the coconut balances this tropical shot and boosts hydration. Purple Powerhouse 1 cup blueberries 1 lemon, peeled 1 inch piece of ginger root 1 tablespoon honey Blueberries are a superfood rich in vitamins and antioxidants. Lemons give a refreshing zing with vitamin C. Ginger aids digestion and contains antioxidants, anti-inflammatory, and antimicrobial compounds that can boost the immune system. Honey adds a touch of sweetness and adds antimicrobial properties. What can I do with the leftover pulp? Don’t let the leftover pulp go to waste with its fiber, texture, and nutrients! Add to oatmeal, yogurt, or smoothies Mix into spreads and dips like hummus Make homemade fruit leather Add to soups or sauces Use for homemade teas Compost for gardening and houseplant Wellness shots are easy and economical to make at home. They’re loaded with big benefits in a small bottle. Enjoy your colorful and flavorful wellness shots and the refreshing boost of instant energy you’ll feel! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What to Eat Before a Workout: How to Get Optimal Fuel Before Exercise
Have you ever gotten ready to exercise, shown up to do it, and then had no energy or stamina to do the work? We all probably have. It might be that you simply needed better pre-workout food to fuel you. Before jumping into a workout, fueling your body with the right nutrients can help you to optimize performance and energy levels. Eating certain foods, or not eating at all, can cause discomfort and decrease your ability to give it your all. Here’s What To Eat Before You Exercise Focus on These 4 Basic Food Groups Carbohydrates Carbs are your best source of energy for a workout. Research has shown that consuming carbohydrates before your workout can help improve performance and endurance, specifically for longer workout sessions. However, all carbs aren’t created equal. Complex carbs can help your energy output to extend longer. You’ll want to choose more complex carbs like whole grains when you have more time to digest before a workout and simpler carb options like fresh fruit for more immediate energy. Avoid sugary and processed carbs before a workout altogether. Good sources of carbohydrates: whole grains, fruits including bananas, apples, and berries, and vegetables like sweet potatoes or squash. Protein Protein supports muscle repair and growth by delivering amino acids and providing an additional source of energy for your body to use instead of breaking down muscle. Pairing protein with a carbohydrate can help sustain energy. Good sources of protein: chicken, fish, eggs, tofu, Greek yogurt, and protein powders. Healthy Fats A small amount of healthy fats can help provide extended energy and curb hunger. Healthy fats are best when you have a longer time to digest before your workout. Good sources of healthy fats: avocado, nuts, seeds, and nut butters. Hydration Going into a workout hydrated is important for helping you perform your best, affecting everything from endurance and strength to energy levels and body temperature regulation. Good sources of hydration: water, coconut water, or sports drinks with electrolytes. Avoid Foods High in Fat or Fiber Both fat and fiber are harder and slower to digest. Too much of them too close to your workout can cause you to feel heavy or cause gas and cramping while you exercise. While fiber is important for a healthy diet, foods containing too much fiber aren’t the good options prior to exercise. Avoid things like beans, cruciferous vegetables, and high-fiber grains. Save your fiber for after your workout. Timing of Eating Before Exercising How far in advance of a workout should you eat? The answer depends on preference and your schedule. Basically, you should aim to eat something 30-90 minutes before you exercise for the best results. What you should eat will depend on how long you have until your workout and how long your body has to digest. Here are specific examples of what you could eat when. 30 minutes before a workout: a carbohydrate plus an optional small amount of protein. Fresh fruit like a banana, apples, or berries Rice cakes with 1 tbsp of nut butter Fruit smoothie with some Greek yogurt or nut milk mixed in These options are perfect for somebody who wakes up ready to work out and doesn’t want to have a big breakfast. Or, if you want to exercise right after work and the last meal you had was lunch. In this case, you just need an energy boost so that you can do your workout before you head home for dinner. 60-90+ minutes before a workout: carbohydrates, protein, paired with optional healthy fats. Greek yogurt parfait with fresh fruit and granola A protein shake and fresh fruit or smoothie with protein powder mixed in Egg and vegetable omelet Grilled chicken and sweet potato Turkey and avocado wrap Hummus, whole grain pita and veggies Quinoa salad with chicken and veggies Cottage cheese with fruit and almonds Protein bar If you have more time between your meal and your exercise, you’ll have more options to get creative with your pre-workout meal. Everybody is different, and you might find that certain foods sit better for you pre-workout. The goal is to be energized and not uncomfortable. Watch your portion size. Eating too much will leave you feeling slow and sluggish, but eating not enough won’t give you the energy that you need. Smaller meals and snacks are better 1-2 hours before a workout, while larger meals should be eaten 2-4 hours before you exercise. Is Eating Before a Workout Essential? What if you work out first thing in the morning? Or just before a mealtime? Can you exercise on an empty stomach? The answer is yes, you can exercise while fasting. If you choose to exercise while fasting, it’s ideal if your exercise is low intensity and less than 45 minutes. Understand that fasting is a stressor on the body, and fasting while working out increases the stress on the body which can lead to not the results that you want. If you do choose to work out without eating beforehand, your post-workout meal becomes more important. You’ll want to make sure you eat soon after exercising to fuel your body and speed recovery. Protein will be even more essential to help repair your muscles. Be Mindful of What You Eat Throughout the Day What you eat during the rest of the day is important too. If you have healthy eating habits throughout the day and give your body what it needs along with choosing smart pre-workout foods, you’ll have more energy and power during your workouts. The Takeaway To get the optimal fuel for your workout, focus on carbohydrates first, then protein, and some healthy fats. Remember to hydrate throughout the day. Experiment with different foods and times leading up to your workout. It may take some trial and error to find what works best for you and your body. Eating a healthful and supportive meal or snack prior to exercise can significantly improve your power and endurance and support muscle recovery and repair. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Some of the Best Chasteberry Benefits for Women's Health?
Women, are you looking for more natural ways to deal with premenstrual syndrome (PMS) discomfort or generally support your reproductive health? You’re not alone. Herbal formulations for PMS are a growing trend among nutritional supplement manufacturers, according to a recent article by trend predictor Nutraingredients.com, which is a great news source for women. Among these new formulations for women’s health is a star ingredient: Chasteberry. Chasteberry (also called chaste berry, chaste tree, or Vitex) has a long history of use in traditional medicine, dating back millennia. Ancient Egypt, Greece, and Rome valued chasteberry as a women’s health tonic to support a number of gynecological health issues. In the last 50 years, chasteberry has been studied scientifically, primarily for alleviating unwanted symptoms associated with PMS. Here’s what’s been revealed about chasteberry so far and how it may be helpful to women wanting PMS, menopausal, or fertility support. What Is Chasteberry? Chasteberry (Latin name Vitex agnus-castus) is a deciduous shrub native to Central Asia and Mediterranean Europe. Today, it also grows throughout the southeastern region of the U.S. The dried violet flowers and peppercorn-sized berries are typically the parts of the plant used for medicinal purposes. The Vitex name originated from the Latin word “vieo,” which means to weave or to tie-up – a fitting name as the plant was once used in making basketry. But its common name comes from its use in Medieval Europe among clergymen. It’s believed that monks chewed on the chaste berries to calm libido – hence the common names chasteberry and monk’s pepper. However, there’s no scientific evidence indicating it has any impact on quelling libido. Today, chasteberry is widely used in Europe for gynecological support. The Commission E, a respected advisory organization that evaluates the efficacy and safety of herbal medicine, approves the use of chasteberry for helping to alleviate symptoms associated with PMS and cyclical breast discomfort, and to support regular menstrual cycles and uterine health, the American Family Physician reports. Its use as an herbal supplement in the U.S for women’s health is relatively new and on the rise. Here Are Some of the Best Chasteberry Benefits for Women Although the scientific community recommends that larger studies need to be conducted on chasteberry to conclusively verify its health benefits, a small but growing body of research suggests the following women’s health benefits: May Help Lessen PMS Symptoms Several studies suggest that chasteberry may be a helpful natural remedy for symptoms associated with PMS. These symptoms may include: Irritability Low mood and feelings of anxiousness Headaches Breast pain and tenderness Constipation Researchers believe that chasteberry has a rebalancing effect on hormones, including progesterone and estrogen, which may help to lessen PMS symptoms. It’s thought that this occurs due to chasteberry’s affinity for binding to dopamine receptors, which may have a prolactin-lowering effect. Yet, more research is needed to fully understand the mechanisms at play. That said, a review study published in 2017 analyzed 43 research articles and found that supplementing with chasteberry may improve symptoms related to PMS and a more severe type of premenstrual syndrome called premenstrual dysphoric disorder (PMDD). Additionally, in a 2013 systematic review of clinical trials, 5 of 6 studies evaluating the effects of chasteberry extracts taken for PMS found the extracts to be superior to placebo in lessening symptoms. The study concluded that the results from the randomized, controlled trials evaluated suggest benefits for Vitex extracts in helping to alleviate normal to severe PMS issues. May Help with Menopausal Symptoms In additional to supporting women with PMS, chasteberry’s hormone-balancing properties may help to support women in menopause. Menopause is defined as a time of major hormonal shifts when a woman has gone a full year or longer without a period. In menopause, women often experience a host of unpleasant associated symptoms such as hot flashes, mood changes, weight gain, sleep problems, and more. Some initial research shows that chasteberry holds promise in lessening these symptoms. A small, published study from 2019 involved a cohort of 52 healthy women in menopause. The women were administered either a chasteberry extract supplement every morning or placebo for 8 weeks. The women who took the chasteberry supplement showed more improvement in menopausal symptoms (fewer hot flashes and less feelings of anxiousness) than those who took placebo. May Support Enhanced Fertility Due to chasteberry’s hormone-balancing effects, it may have a beneficial influence on fertility by helping to support regular, healthy periods and healthy androgen levels, some research indicates. Irregular periods and high androgen levels are often associated with ovary health issues that impact fertility. Supplementing With Chasteberry The initial research on this herbal extract shows that chasteberry may offer some much-needed natural support for women’s health. When used in limited amounts such as a regular herbal supplement dose, health experts report that chasteberry appears to be generally safe – although it may cause mild side effects such as upset stomach, headache, or itching. Of course, be sure to talk to your medical doctor about any concerns before taking it! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Travel as Therapy: How Adventures Can Heal & Transform
Did you know that nearly half of Americans don’t take their allotted vacation days from work? That’s an alarming statistic, because in today’s high-stress, 24/7 world, we need to prioritize our downtime more than ever. Many people fear stepping away because they don’t want to “fall behind.” But studies have shown that taking breaks, both spaced throughout the day and packed into a weeklong vacation, actually increases productivity. You’re also less likely to suffer from the burnout that can accompany a hectic, unrelenting schedule. Not scheduling time off can increase the risk of both physical and mental health conditions. Interestingly, taking a vacation creates upsides far beyond your own well-being. A Swedish study found that it benefits not only the vacationer, but the people around them. The study called this effect “positive emotional contagion or what might be called ‘mass psychogenic wellness.’” Getting out to new places and interacting with locals at places like cafes, parks, and festivals was shown to create positive effects for all involved. These are only some of the advantages of traveling. If you’re looking for reasons to step outside your normal routine and hit the road, look no further. Here are 9 more benefits that might surprise you. Travel as Therapy: 9 Amazing Benefits of Traveling 1. Boosting Brain & Heart Health When you’re in an unfamiliar environment, you actually increase neuroplasticity. That’s because the brain is rewiring and adapting as it’s forced out of autopilot. New experiences have also been linked to the formation of dendrites, which grow from neurons in the brain and help carry information between different brain regions. As a result, brain function, especially memory and attention, improves. The benefits of travel reach other crucial body parts, too: Vacations have been shown to lower the risk of heart conditions among both men and women. 2. Relieving Stress Research shows that, in a post-pandemic world, Americans are more stressed-out than ever. Stress can pave the way for negative physical, psychological, cognitive, and behavioral effects. It can lead to symptoms like tension in the body, difficulty sleeping, inability to focus, anxiety, and depression. Fortunately, traveling does wonders to reduce stress and lower anxiety levels. One tip to maximize relief: Try to unplug on your vacation as much as possible. Constantly checking work emails or mindlessly scrolling social media can re-elevate your stress levels just when you’re trying to relax. 3. Increasing Happiness While many Americans spend their disposable income on buying more “stuff,” we know that accumulating clutter only adds to our stress levels. That’s why I consider experiences—from a spa visit to a road trip—a wiser long-term investment. Travel gives us something fun to look forward to and something rewarding to look back upon. Before you travel, the act of planning can stimulate excitement. In the weeks or months leading up to the trip, you may find yourself daydreaming about your destination and all the activities you’ve planned. Anticipation is definitely part of the fun! Then, after the trip, you’ll be able to relive those great times through memories, photos, and videos of your visit. In other words, travel pays off before, during, and after the trip itself. It’s the gift that keeps on giving. 4. Exercising Creativity, Patience, and Problem-solving Traveling involves visual and physical stimulation, as well as daily novelty, which has been shown to boost creativity. But there are other ways travel can force us to get creative and think on our toes. Ever gone abroad and found your bus or hotel canceled last-minute? Or arrived to the airport early only to find there’s a three-hour delay? It’s not unusual to run into roadblocks when you’re hitting the road. But, rather than let it build stress, why not utilize this opportunity to practice going with the flow while staying mindful and in the moment? Remember these 4 Ps: patience, perspective, problem-solving, and perseverance. 5. Giving Back While not all travel has a giving back component, I recommend adding it to your to-do list while you’re on the go. Giving back has been shown to improve physical and mental health, and there are plenty of ways to do it when traveling. Stay at an eco-friendly resort, support artists and craftspeople by purchasing locally-made goods, or sign up for a volunteer outing, like a beach cleanup. Another option is to donate to a charity organization that impacts the area where you’ve traveled, either before or after your trip. Travel does impact communities, so be sure to remain a responsible, respectful tourist—and try to give back as a thank you for the experience. 6. Immersing in Nature Everyone has their own favorite environments. Maybe you feel most at home in the mountains, by the sea, or in the woods. Vacationing can allow you to immerse yourself in those natural settings that relax you and to spend time exploring and appreciating their majesty. Research has shown that spending time in green and blue spaces uplifts both physical and mental health, with benefits like improved cognition and psychological recovery. For example, the centuries-old practice of “forest bathing” (walking in green spaces) improves focus, boosts mood and immunity, and reduces blood pressure and stress. Beach lovers get benefits, too—spending time by the water similarly lowers stress levels. 7. Blending the Best of All Worlds When you travel, you have the opportunity to collect all kinds of practices that might otherwise remain unfamiliar to you. It may be as simple as learning a new recipe in Spain that you can whip up at home on weeknights, or as complex as studying yoga at an ashram in India. Even if you remain in the U.S. and visit a different city, region, or state, you’ll likely find wonderful cultural differences to learn from. As you travel, consider what attitudes, customs, rituals, or cuisines you might want to add to your life back home. They say travel broadens the mind, but it also has the potential to enrich our everyday routines if we’re paying attention. 8. Developing Gratitude Sometimes it takes getting out of our comfort zone to realize just how much we have to be thankful for. When traveling outside the country, you might find a new appreciation for all the things many people take for granted in the U.S. Or you might simply miss your home environment after a couple weeks away and see it with new, appreciative eyes when you return home. While traveling, you also get to develop a deeper understanding of other cultures, leading to more tolerance and respect for our human similarities and differences. Finally, it’s a helpful practice to reflect on how fortunate you are to travel in the first place. Many people worldwide can’t indulge in such a luxury, and it’s important to remain grateful for the opportunity. 9. Taking (Safe) Risks Trying new things is an exciting, invigorating part of traveling. Not only are you putting yourself in a new environment with a lot of unknowns, but you might find yourself more likely to engage in healthy risk-taking. Maybe you’ve always wanted to try surfing or rock climbing and sign up for lessons. Perhaps skiing, snowboarding, or snorkeling is more your speed. Vacation can be a great time to follow your passions and interests, both new and established. As a bonus, physical activities like these stimulate your body and brain and get those feel-good endorphins flowing. Embracing Life Through Travel If you’re one of the many Americans who avoids taking vacations, it’s time to rethink your approach. We now know that self-care is not at all selfish. It pays dividends for everyone around us when we take care of ourselves, and travel is a great way to do that. Whether you’re flying solo or traveling as a couple or family, whether you’re driving down the highway or flying off to a different continent, know that you’re investing in yourself—and the lives of everyone you touch along the journey.
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