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Wellness Blog
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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Planting Seeds of Joy: The Positive Benefits of Gardening on Well-being
Gardening is much more than just growing plants. It’s a way to cultivate joy, improve your health, and enhance your well-being! Picture this: You start with a tiny seed that you can hold in between your fingers. Then you search to find the perfect spot outdoors, prepare the earth, and bury the seed beneath the soil. Each day you go outside to water the seed and check on it until one day it sprouts! As it grows, you nurture it. It relies on your care. There are weeds that need to be pulled, and sometimes there are bugs and diseases that you need to treat. This requires you to learn new things. Finally, flowers will blossom, and fruit will grow! You won’t be able to hold back the smile when you pick your fresh produce and enjoy it or share it with a friend. Joy comes in the process of gardening as well as in the end results. Benefits of Gardening Homegrown, healthful produce, herbs, and lovely flowers aside, gardening benefits your mind and body in many ways. Gardening can help: Build confidence Increase time spent outside Improve your mood Decrease stress Build community Provide exercise Improve flexibility and strength Improve focus and concentration Improve problem-solving skills Promote life-long learning Improve overall health Let’s dig in and take a deeper look at the benefits of gardening and the positive impact it can have on your well-being. Gardening Can Give You a Sense of Accomplishment There is great pride that comes with planting something and watching it grow and blossom. This sense of accomplishment can build confidence and help to develop appreciation for yourself and your efforts. When you look at your garden growing, it’s something to celebrate! You’re doing something amazing! When you inevitably run into challenges that need solving, it’s a great opportunity to practice problem-solving skills and learn new things. There might be times when your plants aren’t thriving. Do they have a disease, too much water, or not enough water? Or maybe you have some pesky bugs eating your beautiful plants. Life-long learning is important for a healthy brain. Read books, articles, or talk to seasoned gardeners, and with a little bit of trial and error, you’ll find solutions and become more resilient. Your knowledge and skills will build over time. Gardening Can Improve Mood & Decrease Stress Spending time growing a garden can increase your time spent outdoors and in nature, which may improve mental health. Research has shown that gardening can reduce feelings of anxiousness, sadness, and stress for people of all ages. When you’re focusing on the tasks of weeding, shoveling, moving dirt, or picking plants, you can more easily clear your mind, let go of your other concerns and concentrate on what’s right in front of you. Even your breathing can be affected by being in nature. People tend to breathe deeper when they’re outdoors. Deeper breathing can decrease stress, improve mood, and help you to focus better. Gardening Can Provide Exercise The physical aspect of gardening can release endorphins and combat stress and low mood. It’s a clever form of exercise because you may not realize how hard you’re working while you’re doing it. While gardening, you’re also doing this: ● Building strength ● Stretching ● Improving flexibility ● Burning calories ● Improving mobility ● Strengthening balance Gardening incorporates functional movements that exercise your whole body. Gardening Can Build Community Gardening is a hobby that’s enjoyed by many. You’re part of a larger community when you garden. It’s often a social activity that can bring families and friends together. It’s a way to build social connections, which are important for all of us, and can lead to new friendships. Let your children or grandchildren help you in the garden. It’s a way to include them in your world and help them build confidence. It’s a wonderful life skill to know how to grow food and other plants. Children will be excited if you let them take ownership of an area or a specific plant. Gardening also provides an opportunity for service in your community. Share your produce with friends and family. There’s nothing better than receiving homegrown food. When You Garden, You Tend to Eat Healthier When you grow your own organic food, you know exactly where it comes from. The truth is, when you garden, you tend to eat healthier, have higher quality organic produce, and are even more likely to cook at home. Bonus: homegrown foods are full of flavor and can be harvested and consumed at their peak of ripeness. There’s also the feeling that you’re more connected to the earth. If you involve your family and children, they’ll be exposed to more vegetables and may have pride in the fruits of their labor too. If your children struggle to eat enough vegetables, it might be worth trying letting them grow their own! Here are the benefits of some favorite homegrown garden foods: Tomatoes are loaded with the antioxidant lycopene, which can help protect your cells from damage. They’re also high in vitamins B, E, potassium, and folate. Zucchini and Summer Squash are rich in vitamins C and A, fiber to aid digestion, and antioxidants. Cucumbers are over 95% water and can help keep you hydrated. They’re also rich in vitamin K and potassium. They’re good for your skin too! Carrots are high in vitamins A, K, and C, and are rich in antioxidants. Strawberries are a good source of vitamin A, manganese, folate, and potassium. They’re also rich in antioxidants and contain fiber. Here’s How to Start Your Own Garden Gardening is for everyone. No matter your age, or what your space looks like, with some creativity you can create your own garden. If you don’t have an outdoor space at your home, try using a windowsill or you may even be able to find a community plot. 3 Tips to Get You Started Gardening Start small if gardening seems overwhelming. You only need a few pots or a small bed to begin with. Look for easy to grow plants in your area. Herbs like basil, mint, and oregano are good options. Herbs can be grown almost anywhere. They do well in pots, and many enjoy shady spots. They’re fast-growing and aren’t fussy. Bees, birds, and butterflies love them too! Enjoy the process. Remember that gardening is as much about the journey as it is about the end product. Gardening is a beautiful combination of physical exercise, nature, and sunlight. It’s an activity that can be enjoyed by all. It can give routine to your days and a meaningful sense of purpose when you need it. With all the varied benefits of gardening, it might be just the thing you need to bring more health and joy to your life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Vitamins for Energy: What Causes Fatigue and How Can I Fight It?
Do you struggle to keep up with daily tasks due to low energy levels? Fatigue is a common issue that can impact your quality of life and productivity. But with the right vitamins and nutrients, you can support your energy levels and combat fatigue. So, let’s dive in and discover how specific vitamins and minerals can help revitalize your brain and body. Fatigue and Low Energy Fatigue is a common complaint that affects millions of people worldwide. It can be caused by a variety of factors and can significantly impact your daily life and make it difficult to perform even simple tasks. Types of Fatigue Fatigue is often accompanied by a feeling of overall weakness or lack of energy. There are two main types of fatigue… Physical Fatigue is characterized by feeling physically drained or having trouble with everyday activities. Mental Fatigue refers to a sense of mental exhaustion and difficulty focusing or concentrating. If you’re constantly dealing with low energy levels and struggling to get through your day-to-day tasks, it’s important to understand what’s causing your fatigue before seeking treatment for it. Without knowing the underlying reason for your exhaustion, it may be difficult to find an effective solution. What Causes Fatigue? There are many contributing factors to fatigue – some are preventable while others may require medical attention. Some primary causes include: poor diet and nutrition intense, ongoing stress lack of regular exercise dehydration underlying medical conditions medication side effects lack of sleep Fortunately, there are ways to combat fatigue, such as incorporating certain vitamins into your daily routine that can help boost energy levels naturally without any negative side effects. These vital nutrients can play a crucial role in maintaining good physical health and are also necessary for optimal brain function. Vitamins for Energy Vitamins and minerals are nutrients that our bodies need to function properly. They play a key role in a variety of bodily processes, including energy production. Without adequate levels of vitamins and minerals in our system, we may experience fatigue and low energy levels. One of the reasons vitamins are required for energy production is that they help convert food into energy. B-complex vitamins, in particular, are responsible for converting carbohydrates into glucose, which is then used as fuel for the body. This process helps maintain high energy levels as we go about our daily tasks. Vitamins also aid in the production of red blood cells, which carry oxygen to all parts of the body. Without sufficient oxygen, our bodies can’t produce enough energy to sustain us throughout the day. Certain vitamins can act as antioxidants in our bodies – protecting us from damaging free radicals that can cause oxidative stress on our cells. Consuming foods rich in antioxidants can help combat fatigue and low energy by replenishing these indispensable nutrients. Some of the Best Vitamins to Enhance Energy & Fight Fatigue [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin B12 Also known as cobalamin, vitamin B12 aids in the production of red blood cells. When we have low levels of red blood cells, our tissues and organs don’t receive enough oxygen, which can result in fatigue and weakness. Vitamin B12 also helps convert food into energy. A deficiency of this vitamin can cause anemia and result in fatigue and weakness. Food sources rich in vitamin B12 include animal products such as meat, fish, eggs, and dairy products. Vitamin D Vitamin D helps regulate the level of calcium and phosphorus in our bloodstream; both are necessary for maintaining strong bones and teeth, and overall health. This vitamin also can have a positive impact on our energy levels. Studies have shown that low levels of vitamin D are linked to low mood. Our bodies primarily obtain vitamin D from sunlight exposure, but it can also be found in fatty fish like salmon or sardines and egg yolks. Iron Iron helps produce hemoglobin; the protein found in red blood cells that’s responsible for transporting oxygen to different parts of the body. This mineral helps provide us with energy through aerobic respiration. Iron deficiency is one of the leading causes of anemia, which can make you feel tired and weak due to low levels of oxygen in your body. Plant-based sources of iron include leafy greens like spinach or broccoli, legumes such as lentils or beans, and whole grains like quinoa. Vitamin C This powerful antioxidant not only helps fight infections, it also plays an integral role in warding off fatigue. Vitamin C helps with the absorption of iron, which is required to produce hemoglobin and maintain healthy red blood cells. Some of the best food sources of vitamin C are red bell peppers, broccoli, kale, strawberries, and citrus fruits like oranges, grapefruits, and lemons. Magnesium Magnesium is involved in over 300 biochemical reactions in the body, including regulating nerve and muscle function, and maintaining a healthy heart rhythm. Despite its importance, studies have shown that approximately 50% of adults in the US fail to meet the recommended daily intake for magnesium from foods or supplements. Magnesium works closely with vitamin B6 to create neurotransmitters that regulate mood and enhance brain function – ultimately improving energy metabolism at the cellular level. Coenzyme Q10 Coenzyme Q10 (or CoQ10) is a naturally occurring compound in the body that plays a fundamental role in energy production. It’s present in almost every cell and is essential for the normal functioning of organs such as the heart, liver, and kidneys. CoQ10 also acts as a powerful antioxidant, protecting cells from damage caused by free radicals. One of the primary functions of CoQ10 is to help generate adenosine triphosphate (ATP), which is often referred to as the “energy currency” of our cells. ATP provides energy for multiple biochemical reactions and is critical for maintaining optimum energy levels throughout the day. [/wc_box] Natural Energizers A well-balanced diet should include a variety of essential vitamins and minerals. Ensuring that you have adequate levels of these nutrients can help prevent fatigue and maintain optimal energy levels throughout the day. If you feel you may have a deficiency in any of the above nutrients, be sure to consult with your healthcare provider for proper diagnosis and appropriate treatment. Remember, having sufficient levels of these key vitamins and minerals can help fight fatigue and keep you energized throughout the day! 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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Mommy Advice: Mom of 5 Shares 8 Things That Helped Her in Early Motherhood
For Mother’s Day, here are some of the ideas, tips, and advice that have helped me as a mom. Some of these things I’ve learned through experience, but many of them have been taught to me by other mothers in my life. I have found that mothers are among the first to lift, love, and share their knowledge. It’s our instinct. From one mother to another, here are 8 things that helped me thrive in early motherhood. Mommy Advice: How to Thrive in Early Motherhood 1. Speak to Yourself Like a Good Friend When you experience little wins like getting the baby to sleep, or choosing a healthy meal and some self-care, tell yourself how amazing you are! You’re doing great! Recognize how hard you’re working. And when things aren’t going so well, like you lose your temper with your little ones or everyone melts-down at the store, still talk to yourself with the grace and compassion of a good friend. Everyone struggles sometimes. You can always repair and try again. Tell yourself that tomorrow will be better and maybe a healthy snack would help. Challenge unhelpful thinking and reframe. When you find yourself becoming overwhelmed, it can help to pause and challenge your negative thoughts, especially if you’re using absolutes like, “I always do this…” or, “I will never….” These probably aren’t true. Instead of: Try This: “I’m such a mess.” “I’m human. I’ll keep trying.” “I can’t do this.” “This is really hard. I am smart and can find solutions.” 2. Get Out of the House A change of location can do wonders for your mood and perspective. It’s good for the kids too! Go to a park, the library, or a museum. A whole day with no plans can actually be daunting and overwhelming for a mom with little kids. Make outings a part of your routines. If you’re more of a homebody and don’t want to have to pack up the kids, try inviting a friend over for some much-needed social connection, or simply play in the yard to get some sunshine and fresh air. When I had little ones, another mother gave me the advice to take the babies along to do something that I would enjoy. I took my baby to a midweek matinee and had the movie theater to myself. We met a friend at the capitol building to take a tour, and we took regular strolls through bookstores. 3. Recognize the Hard Times Don’t Last Sleepless nights, sick babies…they won’t last forever. I guarantee it. If anything, the hard times will build resilience and compassion. In the sleep fog, and worry, and fear, repeating the mantra, “this too shall pass,” or something similar can give your brain a thought to latch onto and help you move through the hard times. Try not to spend too much time worrying about the future. Instead, aim to focus on just the next minute, the next hour, or the next day. 4. Enjoy the Little Moments This isn’t the cliche advice, “Enjoy every moment.” That concept holds too much pressure. Some moments of motherhood simply aren’t enjoyable. However, you can find many little moments to enjoy. It’s usually the most ordinary moments of motherhood that are looked back on as magical. Holding your baby’s hand while they sleep, playing with bubbles, or cuddling together while watching a movie are just a few that come to mind. We all have our favorite parts of motherhood. What are yours? Maybe you enjoy reading books together, or creating art, or playing in the sprinkler. Whatever they are, do more of them! Be present and soak in these moments. 5. Take Care of Yourself This is easier said than done. By prioritizing your basic needs and self-care, you’ll be a better mom and a happier human. You might think that you don’t have time to do even the simplest things sometimes like showering or making a healthy lunch. Make time; it’s important. As they say, necessity is the mother of ingenuity. Find a way to take care of yourself too, even if you need to reach out for help. Self-care isn’t selfish. Taking care of your own needs will allow you to be a better mom. Sometimes you might have to choose between doing something that will make you happy or a clean house. Your family would likely rather have a happy mom. 6. Find a Hobby When you’re in the throes of early motherhood, you might be tempted to put off spending time on a hobby for yourself – don’t! Research has shown that variety is good for your brain. It can be exhausting to spend all your time and energy meeting and anticipating the needs of your family. Do something just for you and don’t feel guilty about it. Try out different hobbies. It’s okay if they change over time. Hobbies will help you to build a community, challenge your mind, provide validation outside of mothering, and bring more joy to your life. 7. Move Your Body Find a way to move your body every day. It can give you more energy and boost your mood with endorphins. It isn’t always easy to get a workout in as a mom, but it’s worth it. If you want your kids to learn to exercise, let them see you prioritizing it for yourself. Many times I’ve been surprised when my kids joined me in my workout video, morning yoga, or came outside to exercise with me without any prompting. Your example and behavior can have a powerful influence on your kids. 8. Look for Other Mothers to Uplift We aren’t meant to do this alone. Mothering can be lonely, and we need each other. Look for ways to help and uplift other mothers. The kindness and service will fill both of you up. Tell that new mom how incredible she is. Talk to the other moms at the park. Offer encouragement instead of judgment. Take your babies and children to visit older mothers. They’re the ones always saying, “It goes so fast.” You don’t believe them at the time, but someday your future will arrive and you’ll know exactly what they were talking about. You’re Doing Better Than You Think You Are Early motherhood is a wild time. It’s both exhilarating and exhausting. The more positive mindset that you can cultivate, the more joy you’ll be able to experience. Comparison is the thief of joy. Don’t measure your success as a mother by how you compare to other moms. Just do your best and take it a day at a time. I’ve learned that mommy advice is to help give you ideas, not to tell you the “right” way to be a mom. There are many ways to be a good mom and to thrive on your motherhood journey. Read the books and blogs, talk to the other moms, try things out, and at the end of the day, trust yourself. You’re doing better than you think you are. 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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Here's Why Spring Cleaning Benefits Your Mind & Soul
When springtime rolls around, do you find yourself with a sudden urge to reorganize, clear out, and tidy up? I know I do—and, it turns out, there are concrete mental health benefits to doing so. You might assume that spring cleaning is a relatively new phenomenon, but it’s actually been a tradition for centuries, with roots in many cultures. For our ancestors, warmer weather and more sunlight at the start of spring enabled and inspired them to tackle those dusty nooks and crannies that were overlooked during the long, dark days of winter. There are plenty of practical reasons to purge, organize, and clean our homes when springtime rolls around. But, thanks to numerous studies, we now know that it’s also good for our health—and not only because we reduce germs and grime in the process. A clean and organized home can actually affect the way we feel. And, since we spend so much of our lives at home, a clean house can make a major impact on our mental health. Mental Health Benefits of Spring Cleaning Did you know that living in unclean spaces can affect your quality of life? One study has shown that cluttered homes tend to raise stress levels and are linked to depressed moods, leading to poorer health outcomes, particularly in women. Meanwhile, a study performed in China found that participants were more likely to report good health when they were living in tidy homes. A tidier, less cluttered environment also creates surprising ripple effects. Research has pointed to benefits such as better sleep quality and reduced allergy symptoms in a cleaner home environment. Another study showed that, compared to participants in a disorderly room, participants in an orderly room chose healthier snacks and donated more money when prompted. That’s because the way we behave in one area of our lives often indicates how we behave in all areas of our life. When we exercise discipline and take control over our physical environment, we may also exhibit a greater sense of control in our other habits—for example, reducing unnecessary stressors like procrastination. It’s no surprise, then, that other research has associated untidy spaces with less physical activity. Fortunately, cleaning itself can be its own form of exercise. Scrubbing floors, cleaning bathrooms, and rearranging furniture can give us a real workout (and the endorphin boost that comes with it). And less strenuous activities, like washing dishes, dusting, or sweeping, can have a calming, meditative effect, as we’re forced to repeat the same motions and focus on the task at hand. So, cleaning can be both an energy booster and a relaxing activity—it’s a win-win. Ultimately, maintaining a clean and organized environment allows us to relax at home rather than being stressed-out in the very place that’s supposed to be our sanctuary. We enjoy better concentration and focus in a space that’s uncluttered versus chaotic. And, practically speaking, we help eliminate or reduce many elements that can negatively impact our everyday physical well-being, such as bacteria, viruses, and pollen. 6 Effective Tips for Spring Cleaning Of course, not everyone is going to relish the opportunity to tackle cleaning chores around the home. But these tasks can be made simpler and more enjoyable by creating realistic goals, focusing on one area at a time, and finding everyday opportunities to maintain neatness in the home. Here are some of my top tips for happier, healthier spring cleaning: 1. Start small, but start now. Many people feel intimidated before they even start tidying up, telling themselves they don’t have the time or energy for a massive spring cleaning session. Don’t psych yourself out before you start. Choose something small and easy, like one drawer in the kitchen. Set a 5-minute or 15-minute timer. It’s that easy! You’ll often find that when the timer goes off, you’re engrossed in the task you’re tackling and feel motivated to keep going when you see the progress you’ve already made in such a short amount of time. 2. Enlist the entire family. Women tend to feel more stress in the home because they’re so often the ones who are in charge of keeping it tidy. Take a weekend (or 1 weekend day) and get the entire family on board for a spring-cleaning spree. Enlist your kids to clean out their belongings and set aside toys or old clothes to donate. (Bonus: Giving back has been shown to improve mental health, so they’ll get an extra feel-good boost in the process.) Design a treat, like a fun family outing at the local park, as a reward for everyone’s hard work after you finish. 3. Streamline your spaces. Let’s face it: Stuff accumulates, and many Americans are drowning in their possessions. For the future, make a decision to be more mindful about what you acquire. But for now, think critically as you clean. For each item you own, ask: Do I need it? Does it add to my life? Have I used it lately? Do I have more than 1 of the same item, and can I get rid of extras? Donate or toss anything that isn’t needed. For the items you want to keep, group similar things together so that they’re organized and you can easily find them when needed. This might mean filing papers in labeled folders or creating a dedicated space for kids’ toys in their closets. Then, when a new item enters the home, you’ll know where to place it. Remember the saying, “A place for everything, and everything in its place.” 4. Work with your lifestyle. Each family is unique, and you’ll want to assess and accommodate your particular needs, strengths, and challenges. Maybe you work from home, and your office gets cluttered in a flash. Maybe your garage, closets, or spare bedroom easily become catchalls for junk. Or maybe your kitchen gets out of control during home-cooked meals. Understand your habits and potential problem areas to better divvy up tasks among family members—and keep an eye on any typical trouble zones. 5. Envision the positive results. If you’ve ever cleaned a cluttered or dirty space, you know the sense of accomplishment you feel when you’re done. But when you find a “why” behind your cleaning tasks, you’ll find yourself much more motivated to start. Will you save a ton of time by getting organized, enabling you to find something right when you need it rather than hunting around for minutes or hours? Are you planning to host a get-together for friends in your newly clean, welcoming environment? Or maybe you’ll be able to cut down on expenses—displaying and enjoying the objects you already have rather than buying more. Ask yourself what a clean, decluttered space will give you, and keep this in mind while you work. 6. Make a daily effort. To make seasonal cleaning efforts easier, maintain your home on a regular basis. Get rid of junk mail before it piles up. When you enter a room and notice something misplaced or unnecessary, put it away or throw it away. Wipe down the countertops and table after dinner so that you wake up to a clean kitchen the next day. Establish routines for yourself and the entire family to make maintenance easier. List daily and weekly to-dos, check them off as they’re completed, and celebrate keeping up-to-date with them. The Joys & Benefits of Spring Cleaning The mental health benefits of spring cleaning are numerous, yet in the whirlwind of everyday life, it can be easy to let these tasks fall by the wayside. The good news is, we don’t have to whip every corner of the house into shape overnight. By taking a slow and steady approach, and making a regular routine out of tidying the home, you never again have to be intimidated to tackle cleaning—during the springtime and year-round.
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How Vitamin Deficiencies, Neurotransmitter Imbalances, and Gut Health Can Influence Your Mood
Mood disorders affect millions of people worldwide, impacting their quality of life and overall well-being. While factors like genetics and environment can play a role in mood regulation, emerging research highlights the significant influence nutrient deficiencies, neurotransmitter imbalances, and gut health can have on mood. In this article, we’ll explore how these factors interconnect and contribute to mood disturbances, as well as strategies for maintaining optimal mood through supplementation and dietary and lifestyle interventions. Vitamin Deficiencies and Mood Nutrient deficiencies can profoundly affect mood due to their involvement in various physiological processes within the body and brain. For example, there are nutrients that serve as precursors to neurotransmitters like serotonin, dopamine, and GABA, which play key roles in mood regulation. A deficiency in these nutrients, such as tryptophan, vitamin B6, B12, and folate, can lead to decreased neurotransmitter levels, contributing to mood disorders like feelings of anxiousness and hopelessness. Additionally, vitamins and minerals are essential for energy production and metabolism. Low levels of nutrients like vitamin B12 and iron can result in fatigue and lethargy, further exacerbating mood disturbances. High inflammatory markers, often associated with deficiencies in antioxidants like vitamin C and selenium, have also been linked to mood disorders, as inflammation in the brain can disrupt neurotransmitter balance and neuronal function. Neurotransmitter Imbalances and Mood Neurotransmitters are chemical messengers that transmit signals between neurons in the brain, playing a crucial role in mood regulation. Imbalances in neurotransmitter levels, particularly serotonin, dopamine, and norepinephrine, have been implicated in mood disorders. Nutrients like tryptophan, tyrosine, vitamin B6, and folate are essential for neurotransmitter synthesis and function. Deficiencies in these nutrients can disrupt neurotransmitter balance, contributing to mood disturbances and mental health issues. Gut Health and Mood The gut-brain axis is a bidirectional communication system between the gastrointestinal tract and the central nervous system. Emerging research suggests that gut health plays a significant role in mood regulation. The gut microbiota, consisting of trillions of microorganisms, produces neurotransmitters and regulates inflammation and immune function, all of which can influence mood. A healthy balance of gut bacteria is associated with better mood regulation and mental well-being, while dysbiosis, an imbalance in gut bacteria, has been linked to mood disorders, feelings of anxiousness, and hopelessness. Factors like diet, stress, antibiotics, and medications can disrupt the balance of gut bacteria, potentially impacting mood. Address Nutrient Deficiencies Nutrient deficiencies, neurotransmitter imbalances, and gut health all play crucial roles in mood regulation. Addressing these factors through dietary changes, supplementation, stress management, and probiotic support may help support optimal mood and mental well-being. By understanding the interconnectedness of these factors, individuals can take proactive steps to enhance their mood and overall quality of life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Essential Guide to Choosing the Best Prenatal Vitamin for You & Your Baby
Congratulations! Whether you’re planning to have a baby, are currently pregnant, or have already delivered a bundle of joy, you’re entering an exciting new chapter of your life. While it’s normal to feel anxious about bringing a new life into the world, there are many ways to improve your health and the health of your baby…before, during and after the pregnancy. Start Protecting Your Future The best way to safeguard the future is to plan for it. For your sake, and the sake of your baby, make sure your behaviors and choices are healthy ones. After all, your life isn’t just about you, it’s about your future descendants too. Epigenetics, a branch of genetics, has taken the field of science by storm over the past 20 years. Epigenetic means “above or on top of the gene.” It refers to the startling discovery that your habits, emotions, and environment can turn on or off certain genes, making illness more or less likely to afflict you, your children, grandchildren, and even great-grandchildren. It’s mainly through epigenetics that immediate environmental factors like diet, stress, toxins can affect the activity of the genes that are passed to your offspring and beyond. This makes it extremely important for those seeking to start a family to get the right nutrition from the start. Nutrients provided by a healthy diet and science-based dietary supplements can help ensure epigenetic benefits for mother and baby. Research studies² epigenetics and the long-term benefits of prenatal care on both the mother's and baby's health. But even considering epigenetics, your body needs vitamins, certain minerals, and some specific other nutrients to be healthy and to conceive and carry a child. Your body needs these substances to power the thousands of enzymes that make life energy and use this energy to maintain your reproductive organs, brain, heart and other tissues, particularly as you become pregnant and nurture another person inside of you. Another study³ explores how prenatal nutrition, including dietary supplements, can shape the epigenome of the developing fetus, impacting the child's future health outcomes. Better nourished mothers have healthier babies with well-developed brains. BrainMD did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated. We put together a clean, sugar-free, gluten-free formula called Smart Prenatal that you will appreciate. Build Your Baby’s Brain Reserve Brain reserve is the functional cushion of healthy brain tissue that helps us deal with the unexpected stresses that come our way. The more brain reserve we have, the more resilient we are in times of trouble. The less we have in reserve, the more vulnerable we are. This is even more important for both mother and baby during and after pregnancy. Smart ingredients help ensure healthy brain reserve. Since many factors can increase or decrease our brain reserve, babies can begin life at very different levels of reserve. For example, considerable research shows that if a mother is exposed to environmental toxins, contaminated foods, negative lifestyle factors such as cigarette or marijuana smoke, alcohol drinks, or constant emotional stress while she is pregnant, may affect a baby’s brain reserve level. Conversely, if a mother gets exercise, eats a healthy diet, avoids toxins, and takes a well-formulated prenatal dietary supplement, she's way more likely to have a fully developed baby with ample brain reserve. Anything that harms the brain can decrease its reserve. Here are some examples: Excessive stress can kill brain cells, particularly in the memory centers (hippocampi). Blows to the head, concussions, or other brain injuries should be taken very seriously. Poor diet is linked to deficiencies of vitamins and minerals that impair the brain. Environmental toxins such as lead, pesticides, artificial ingredients in cosmetics and other personal use products can be terribly destructive to brain cells. Anything that decreases blood flow or oxygen delivery to the brain, such as lack of sleep, sleep apnea, smoking or too much caffeine, can steal from your brain's reserves. The exciting news is that you can support your baby’s brain reserve by supporting your own. One of the best ways to accomplish this is with prenatal vitamins designed from the considerable scientific research available. Why Are Prenatal Vitamins Important? The extraordinary, miraculous process of carrying a baby creates a dramatically greater need for nutrients in the mother, both during and after pregnancy. Mothers therefore have a greater need to pay attention to their nutrition. It’s important to eat a healthy and balanced diet to support these needs, but studies such as the iconic NHANES from the U.S. Centers for Disease Control and Prevention document that nutritional deficiencies are widespread. A supplement designed specifically for pregnant and lactating women helps ensure that you get the much greater supply of nutrients you and your growing baby needs. Smart Prenatal was specifically designed to support both mother and baby through this entire process.* Its ingredients were painstakingly selected for purity, efficient absorption and optimal utilization by the brain and other organs.* The BrainMD team did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated.* Drawing on our extensive experience with human development, form, and function, we put together a very clean formula with meaningful amounts of the nutrients that both mother and baby need.* We also triple-checked the research to put necessary emphasis on brain health and development as we formulated this breakthrough supplement.* Choosing the Best Prenatal Vitamin Choosing the best prenatal vitamin can feel overwhelming, given the variety of options available. To make the right choice, it’s essential to look for key nutrients that support both maternal and fetal health. A high-quality prenatal should contain essential vitamins and minerals like folate (preferably as methylfolate) as highlighted in this study¹ for being crucial for baby's health, vitamin D, iron supplements (if recommended by your healthcare provider), and omega-3 fatty acids. Look for a formula that includes methylated B vitamins, which are easier for your body to absorb and utilize, especially if you have genetic variations that affect folate metabolism. Additionally, purity and safety are vital. Select a prenatal vitamin free from artificial colors, flavors, preservatives, and allergens like gluten, dairy, and soy. An evidence-based formula that prioritizes brain and overall health can provide lasting benefits for both mother and child. At BrainMD, we understand the importance of high-quality nutrients for expectant mothers. That’s why we created Smart Prenatal, a carefully formulated, science-backed prenatal vitamin.* Our formula includes 28 essential ingredients like methylfolate, methylcobalamin (B12), choline, lutein, and zeaxanthin to support healthy brain and body development.* With its high-purity ingredients and thoughtful design, Smart Prenatal offers optimal nourishment for both mom and baby, without any unnecessary additives.* How is Smart Prenatal Different? The ingredients in BrainMD’s Smart Prenatal represent the most advanced scientific research on the nutritional requirements of mother and baby during pregnancy and after birth.* This high-quality formula is for mothers who want to make certain their nutrition supports their baby’s developing brain, eyes, and heart, along with all their other organs.* We also carefully selected the ingredients in this formula for their superior safety of use, not only during the pregnancy period but postpartum as well, to promote the adequate nutrient content of breast milk during the lactation period.* Smart Prenatal includes all 13 vitamins in their most active forms, including folate (as methylfolate), which is better utilized by mother and baby than the synthetic folic acid.* The formula includes the methylcobalamin form of vitamin B12, which is essential for methylfolate to work at its best.* Smart Prenatal contains a total of 28 crucial ingredients, including 9 essential minerals and "conditionally-essential" nutrients such as choline, coenzyme Q10, boron, lutein and zeaxanthin.* These last two are known to be crucial for healthy eye development, but new research indicates they are also involved in healthy brain function.* Smart Prenatal uses only the purest available ingredients—those best proven for safe and effective utilization.* It’s loaded with nutrients that support, promote and enhance healthy brain and body development during pregnancy and breastfeeding.* And it doesn't have any herbs that are questionable for the vulnerable developing baby.* Smart Prenatal FAQ Are Herbs Good for Pregnant Women? Herbs that can benefit an adult woman may not necessarily benefit a developing child. This formula prioritizes nutrients that human cells naturally and routinely employ to promote healthy embryonic development and growth.* This supplement was formulated to rule out any possibility of unwanted adverse reactions that would detract from the optimal health of the baby as well as the mother.* Can Mothers Who Have Allergies Take Smart Prenatal? Absolutely! The BrainMD team has certified that Smart Prenatal is free of gluten, sugar, yeast, dairy, corn, eggs, and any artificial colors or flavors.* Take this supplement according to the specific Suggested Use on the label. What About Omega-3s? Due to technical limitations, it isn’t possible to effectively combine omega-3s with such a large variety of powder ingredients without it degrading for a brief period of time. We highly recommend most mothers to complement Smart Prenatal with BrainMD’s Omega-3 Power, which supplies the high intakes of EPA and DHA both mother and baby need. Getting appropriate levels of EPA and DHA during pregnancy and breastfeeding is essential for the long-term development and health of your baby’s brain.* Do Pregnant Mothers Need Extra Iron? It’s true that many pregnant women can benefit from an iron supplement. However, too much iron during pregnancy can be very harmful, so it’s best to have a physician conduct the appropriate testing before prescribing iron supplements.* But also, we don't combine iron with certain other active ingredients in a dietary supplement, since the iron atom is so highly reactive it can potentially generate harmful free radical toxins.* BrainMD strongly recommends iron supplements be taken as a single iron ingredient. When Should a Mother Take Smart Prenatal? Since Smart Prenatal is safe to take before, during and after pregnancy, women can start taking them anytime before pregnancy.* Many of the ingredients in this combination also promote healthy conception.* The mother is well advised to continue supplementation all the way through postpartum until at least the end of breastfeeding.* Smart Prenatal is a uniquely high-quality, pre-and-postnatal supplement that’s nutritionally optimized to promote healthy brain and body while being safe for both mom and baby.* Try Smart Prenatal today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Crider, K. S., Bailey, L. B., & Berry, R. J. (2019). Folic acid food fortification—its history, effect, concerns, and future directions. Nutrients, 13(5), 1456. https://doi.org/10.3390/nu13051456 ²Fleming, T. P., Watkins, A. J., Velazquez, M. A., Mathers, J. C., Prentice, A. M., Stephenson, J., ... & Barker, M. (2018). Origins of lifetime health around the time of conception: Causes and consequences. The Lancet, 391(10132), 1842-1852. https://doi.org/10.1016/S0140-6736(18)30312-X ³Custodero, C., Tarsitano, M. G., & Cardinali, V. (2021). The influence of diet and supplements on the prenatal epigenome and health of offspring. Nutrients, 13(1), 219. https://doi.org/10.3390/nu13010219
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Here Are 7 of the Best Ways to Prevent Brain Atrophy!
As we age, taking care of our brains is just as important as taking care of our bodies. From lifestyle changes to cognitive exercises, here are some key strategies for promoting healthy brain aging and preventing brain atrophy. What Is Brain Atrophy? Brain atrophy, also known as cerebral or brain shrinkage, is a natural process that occurs as we age. It refers to the loss of neurons in the brain, which can result in a decrease in overall brain volume. While some degree of brain atrophy is normal with aging, it can have detrimental effects on cognitive function and overall health if left unchecked. Several risk factors may contribute to its development, including: genetics poor nutrition lack of physical activity excessive stress medical conditions involving the heart and circulation neurological issues As we age, our brains may shrink in size and our memory recall may decrease as well. This can result in difficulties with learning new information or recalling existing memories. Executive functions such as decision-making and problem-solving may also be affected. Individuals with significant levels of brain atrophy typically are more susceptible to developing serious memory or neurodegenerative issues. These conditions can severely impair daily functioning and ultimately lead to disability. Signs of Brain Atrophy The signs of brain atrophy may vary depending on the underlying cause and severity of the condition. Some common signs to look for include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Memory Loss One of the most notable signs of brain atrophy is memory loss. As the neurons responsible for storing memories begin to degrade with age, it can become increasingly difficult for individuals to retain new information or recall past events. Cognitive Impairment Along with memory loss, people with brain atrophy may experience difficulties with other aspects of cognition such as problem-solving, decision-making, attention span, and language skills. Changes in Mood and Behavior Brain atrophy can affect a person’s emotional well-being, leading to changes in mood. It also may cause behavioral changes like irritability or impulsive behaviors. Physical Symptoms In addition to its impact on cognitive function, brain atrophy can have physical effects on an individual’s body. These may range from muscle weakness and coordination problems to issues with balancing and walking. Difficulty Performing Daily Activities As the condition progresses, individuals with significant brain shrinkage may struggle with simple daily tasks like dressing themselves or preparing meals without assistance. Sensory Changes Some people with advanced brain atrophy may experience changes in their senses such as blurred vision or difficulties hearing certain sounds. Known Risk Factors Certain factors can increase the risk of developing brain atrophy including head injuries, stroke, severe illnesses, and prolonged periods of stress. [/wc_box] If you’re concerned about your memory or cognition, here are some of the best steps that can help slow down the process of brain atrophy and promote healthy brain aging. Some of the Top Tips for Preventing Brain Atrophy 1. Exercise Regularly Exercise is essential for maintaining overall physical health and plays a crucial role in preventing brain atrophy. Regular aerobic exercise may increase the size of certain areas of the brain responsible for memory and thinking skills. Physical activity promotes blood flow to the brain, delivering oxygen and nutrients vital for keeping brain cells healthy. This encourages the process of neurogenesis – the creation of new neurons – which helps to slow the rate of cell loss. 2. Stay Mentally Active Challenging your mind with new learning and mentally stimulating activities is another effective way to improve cognitive function and prevent brain atrophy. Engaging in hobbies such as crossword puzzles, board games, or learning a new language can help keep your mind active and strengthen neural connections in the brain. Cultivating an active and curious mind is crucial for maintaining a healthy brain as you age. 3. Eat a Balanced Diet A well-balanced diet, filled with nutrient-rich foods, is vital for promoting healthy brain aging and preventing brain atrophy. Foods like fatty fish (salmon, tuna), leafy greens (spinach, kale), nuts (almonds, walnuts), and berries (blueberries) are beneficial for cognitive function due to their high levels of omega-3 fatty acids and antioxidants. A diet rich in antioxidants, from colorful fruits and vegetables, is essential for maintaining optimal brain health. Antioxidants help protect against oxidative stress, which can damage cells crucial for cognitive function. 4. Relieve Stress Ongoing stress can increase the risk of developing problems related to your weight, heart, and mood. Stress also may cause cognitive issues such as difficulties with memory and concentration. Managing stress levels through relaxation techniques like meditation or yoga also may be beneficial in preventing brain atrophy. 5. Get Enough Sleep Getting quality sleep is crucial for both physical and mental health. As you sleep, your body restores damaged tissues and replenishes energy levels. These are essential processes for maintaining a healthy brain structure over the long-haul. 6. Avoid Alcohol Frequently drinking alcohol may reduce brain volume. Also, alcohol decreases activity in the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. Avoiding excessive alcohol consumption may help prevent damage to your brain cells. 7. Social Connections Maintaining strong social connections and participating in social activities can help improve overall brain health. Regular social interaction can help reduce stress, enhance mood, and provide mental stimulation – all of which can help reduce the risk of brain atrophy. Prioritize Brain Health Brain atrophy is a natural process that occurs with aging, but it can be mitigated or prevented by incorporating healthy lifestyle habits like regular exercise, a nutritious diet, stress management techniques, and mentally stimulating activities into your daily routines. It’s essential to seek medical attention if you or a loved one experience any of the symptoms of brain atrophy. Early detection and intervention may help slow the progression of the condition. By incorporating the above tips into your daily routines, you can promote healthy brain aging and decelerate the process of brain atrophy. Remember, it’s never too late to start implementing these strategies and prioritizing the health of your brain! 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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