Skip to content
Wellness Blog
Here’s How to Get to Know Your Brain In a Whole New Way!
Have you ever been disappointed by an online personality test? Maybe the results placed you in a rigid category that left you feeling discouraged, confused, or even stigmatized. In many cases, online personality tests fail to consider an individual’s health habits and personal history. Others neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Ultimately, the biggest problem with most standard personality tests is that they ignore the source of your personality…the brain. With so many poorly-designed tests flooding the internet, we’re proud to present the Brain Health Assessment (BHA). Brain Health Assessment This science-based, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Brain Type Test With the help of brain SPECT scans and millions of questionnaires, we’ve discovered 16 unique Brain Types. Brain Types 1-5 are Primary Types, while 6-16 are Combination Types. Which type are you? Take the BHA! Based on your answers in the Brain Type Test, you’ll be given a Brain Fit Score. In your report (sent via email), you’ll receive diet and lifestyle recommendations. Also included is a suggested supplement regimen customized for your specific Brain Type. Brain Fit Score The Brain Fit Score is generated from your responses to the questions in the BHA. The Brain Fit Score ranges from 0-100 and is based on seven categories: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Brain Health Habits Sleep Memory Executive Function Inner Peace Mood Flexible Thinking [/wc_box] Action Plan Based on your Brain Fit Score, your report also includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations customized for your Brain Type. Brain Healthy Nutrition One of the quickest ways to achieve better brain function is learning which foods to choose and which foods to lose. In this section, you’ll receive dietary recommendations for your specific Brain Type. Brain Supporting Supplements The addition of brain directed supplements can help support your physical and mental energy levels, making it easier for you to follow a brain-healthy program every day. This section includes core supplements and targeted supplements for your Brain Type. About The BHA "Our mission is to help people change their brains and change their lives. We’ve seen people go from fatigued, sad, moody, and forgetful to energetic, happier, calmer, brighter, and sharper. One of the unique aspects of our work at Amen Clinics is our sophisticated brain imaging study, SPECT (single photon emission computed tomography). SPECT measures blood flow and activity in the brain and tells us how the brain functions. It allows us to take a detailed look deep inside your brain and provide recommendations based on your brain activity. It’s a phenomenal tool, but many people who want to get scanned don’t have the time or resources to visit one of our clinics for a brain scan. So, based on the world’s largest database of brain scans related to behavior (230,000 and growing), my colleagues and I developed the Brain Health Assessment to help people predict what their brain might look like if they were scanned. It’s the next best thing to getting a scan. This quiz helps you determine your Brain Type. Knowing your Brain Type can help you understand more about how you think, act, and interact with others. More importantly, it can help you learn how to optimize your individual brain to help you feel better and make you more successful in every area of your life – at work, at school, at home, and in relationships. Over 2 million people have already taken the BHA, and versions of the quiz are used by thousands of medical and mental health professionals around the world." In your service, Daniel G. Amen, MD Get Know Your Brain In a Whole New Way! Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online test. It only takes about 5 minutes to complete, and your answers are completely confidential. Take the BHA today! Note: The purpose of this quiz is to provide general information regarding Brain Types related to healthy brains. Taking this quiz is not intended to diagnose, cure, treat, or prevent any condition, nor does it create a physician/patient relationship between you and Dr. Amen or the other physicians at Amen Clinics. Please consult a mental health professional if you believe you have a mental health concern. 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.
Learn more
From Dreaming to Achieving: 7 Tips to Help You Be Consistent & Reach Your Goals
When you first set a new goal, working towards it can be exciting and fun. You start with a plan and a focus. But then, the excitement wears off, life happens, and it can be hard to stay focused, and stick with your plan. Consistent effort is one of the biggest obstacles holding you back from reaching your goals. Try implementing the following tips and tricks to help you become more consistent as you pursue your goals. Each strategy is easy and actionable right away! 7 Tips That Really Work to Help You Be Consistent & Reach Your Goals 1. Try the 1, 2, 3 Method When you’re struggling to get started, this method is for you. Tell yourself you’re going to count to three and then you’re going to get up, or get started, no matter what. It’s that simple. Don’t overthink it. Just do it and get going. Try this to gain momentum: “1, 2, 3,” and get out of bed to start the day. “1, 2, 3,” and stop scrolling and start working on your project. “1, 2, 3,” and get dressed for your workout. Once your body is in motion, it will be easier to do what you need to do. 2. Use Reminders Could your inconsistencies simply be because you’re forgetting to do the things that you want to do at your chosen time? The act of writing something down or setting a reminder on your phone not only helps to reinforce the thing you’re trying to remember, but also allows your brain to function better as you’re using cognitive offloading to reduce the strain on your brain. Ways to use reminders: Make a grocery list to remind yourself to pick up what you need for the healthy vegetarian soup you want to make for dinner, or healthy study snacks to help you meet your nutrition goals. Set an alarm to wake on time for your morning routine. Even better, make an alarm that repeats daily and automatically. Use visual reminders in a place where you’ll easily see them. Try doing this with positive affirmations to help with your positive mindset goals. 3. Reward Yourself Receiving a reward for your effort is a tried-and-true way to stay motivated. In fact, most of us probably don’t reward ourselves as much as we should! ¹Research has shown that rewards do actually work. Immediate rewards tend to do better than delayed rewards. However, delayed gratification will build resilience and may feel even more satisfying when you finally get your reward. Rewards can take many different forms from person to person and can vary based on the goals you’re working towards. Take some time to ask yourself a few questions and figure out what would be a good reward for yourself. Your reward could be as simple as a few minutes doing an activity you enjoy, reading a book, consuming some entertainment, having a treat, going on an outing, calling a friend, taking a bath, or anything else that you find enjoyable. Reward yourself when you put in the effort and you’ll continue to make progress. Progress in itself is rewarding too, so you just might find yourself in a productive and rewarding cycle. 4. Build Routines Routines are the foundation of consistent action. They help give structure, set expectations, and perhaps best of all, they reduce decision fatigue. When a helpful habit is part of a routine, you won’t have to decide when, where, or if you actually should do that thing you planned to do to help you reach your goal. Some interesting ²research has shown that routines can make us happier. They add meaning to our life and lead to a greater feeling of fulfillment. This makes sense, because routines can help you feel productive. Routines can be built by stacking habits. Connect tasks together to accomplish one after another. Or, set a specific time that you want to do something regularly. What this might look like in action: When you buy a new piece of clothing, find an old item that you no longer use to throw out or donate. This will help with your decluttering goals. After you get home from work, take a walk. At 8:00 every evening, read a book. At 5:00 on Tuesdays, go to your yoga Experiment with your routines to find what works for you. Often, routines and rhythms will change as you move through seasons of life and develop new goals. 5. Find a Friend, Group, or Community It can be incredibly helpful to have friends who are working on the same or similar goals. They can help to keep you accountable, inspire you, and encourage you to keep going when you encounter opposition. Ways to find like-minded friends: ● Share with others what you’re working on. ● Join a community program or group. ● Check out social media for goal-specific communities. Sharing your goals with others is a great way to get new ideas if you need them, and bond over the fun aspects of what you’re working on. 6. Use the If-Then Strategy Even the best laid plans can go awry. The If-Then strategy helps you to prepare ahead of time for road bumps and obstacles so that you can easily adjust and get back on track. You think about what might come up or go wrong; “If” this happens, “then” I will do this instead. Here are some examples of the If-Then strategy in action: If I get stuck in traffic and it makes me miss my workout class, then I will do an at-home workout video. If I don’t feel like cooking my planned meal, then I will have some options in the freezer ready to pull out. If the weather prevents me from walking outside, then I will do some cozy cardio Take time to think about realistic obstacles that you might encounter when trying to reach your goals. Planning ahead will go a long way in helping you to stay consistent. 7. Don’t Wait for the Perfect Time Spoiler alert: there will likely never be a perfect time. This concept is worth restating; don’t wait for the perfect time to start working on your goals. If you want to accomplish something, just start! Excuses are the nemesis of accomplishment. If you don’t know what you’re doing at first, that’s ok! Look for a class, a book, or online resources to help you get started. You can learn as you go. Sometimes, the best way to learn is by doing. Why It Matters Consistency is the key to successfully reaching your goals. Our seemingly small, daily actions shape our lives. Goals often aren’t met in a single day, they’re accomplished through repeated, consistent effort. If you’re starting a new goal, or have an old one that you want to keep working on, take it a day at a time by not over-thinking it and putting in the work, setting reminders, rewarding your effort, building routines, preparing for challenges, finding friends, and not waiting for the perfect timing. 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. Scientific References: ¹Liu, Y., Yang, Y., Bai, X., Chen, Y., & Mo, L. (2022). Do immediate external rewards really enhance intrinsic motivation? Frontiers in Psychology, 13, 853879. https://doi.org/10.3389/fpsyg.2022.853879 ²Cuddy, A. J. C., Wolf, E. B., Glick, P., Crotty, S., Chong, J., & Norton, M. I. (2018). Prescriptive stereotypes and workplace consequences for East Asians in North America. Personality and Social Psychology Bulletin, 44(5), 601–617. https://doi.org/10.1177/0146167218795133
Learn more
Empowering Women Through Fitness: Finding Joy in Movement
It’s no secret that physical movement is a non-negotiable part of my life. Whether I’m hitting the dojo for an intense session of tae kwon do or simply strength training at home, fitness is the gift that keeps on giving. In my book The Omni Diet, I urged readers to exercise with a fighting spirit. That’s a fitting sentiment, because our exercise time is worth fighting for. Yes, we’re all busy as mothers, wives, and businesswomen, but we can only show up for those roles 100% if we’re taking care of ourselves. Exercise is a key part of that preparation. Here, I’ll break down some of the benefits of exercise and why it’s truly a fail-safe step toward making women feel healthier, happier, and more empowered. Then we’ll explore the many ways you can blast out of your fitness rut (or resistance) by making exercise an anticipated and exciting part of your daily routine. Mental Benefits of Exercise for Women Exercise has very real impacts on the brain, according to a 2017 scientific review that examined its effects on mood, cognition, neurophysiology, and neurochemical pathways. It was determined that the 3 most consistent cognitive/behavioral effects after a single exercise session are improved executive functions, enhanced mood states, and decreased stress levels. Neurophysiological changes were also reported, especially in neurochemical levels—including neurotransmitters, metabolites, growth factors, and neuromodulators. It’s no surprise, then, that exercise offers so many benefits for mental health. Even 5 minutes of moderate exercise has shown to boost happiness. One study even found exercise as effective for mood elevation as the antidepressant Zoloft! But the benefits of exercise carry on far longer than pharmaceuticals, without any negative side effects. People with mental health conditions, including depression, anxiety, and panic attacks, as well as those with general stress, can reduce symptoms through exercise. In fact, I find that movement can be as relaxing as meditation. When I’m focused on my body and breathing during a kick-butt sweat session, it’s pretty much impossible to let my mind race or ruminate on problems. Then, afterward, I always feel mentally and emotionally calmer, clearer, and restored. I also get a much-needed burst of energy to tackle my day (one reason why I love exercising in the morning). And I notice a sense of greater peace, joy, and optimism that carries throughout my day and life. What’s not to love? Physical Benefits of Exercise for Women Many women start working out to achieve weight loss or a more toned, sexier-looking figure. But we shouldn’t overlook the numerous physical benefits of exercise that are taking place inside the body, including: Lower blood pressure and cholesterol Reduced risk for heart attacks and diabetes Greater lung efficiency A stronger immune system Improved muscle and heart strength Lowered production of stress hormones Reduced levels of inflammation in the body Decreased joint pain Lower blood sugar Boosted sensitivity to the hormone leptin, which signals your body to stop eating when full Burning of belly fat, which can otherwise increase inflammation For women’s health specifically, it’s also important to note the link between breast cancer and exercise. European researchers, looking at the data of 4 million women, noted that an hour or more of daily exercise cuts the risk of breast cancer, regardless of age or weight. Women who engaged in the most exercise lowered their risk by a whopping 12%. Find Your Why Whether you’re just starting an exercise routine or a seasoned veteran, don’t forget to find your why. I’ve outlined a long list of benefits for you here, but what are the top benefits you get from exercise? Perhaps you enjoy the way hiking or walking gets you outdoors in the fresh air and clears your head. Maybe yoga reduces your stress levels or gives you a burst of energy at mid-day. Or maybe you’ve noticed better focus and serious self-empowerment thanks to your martial arts practice. Write down all your benefits. While you’re writing, don’t forget to add the domino effect that exercise creates throughout your day and your life. Ever notice how an intense workout leads to eating healthier foods afterward, or promotes a great night of sleep? Do you find that exercising with friends or family brings you closer together? And it’s definitely worth noting that working out boosts your metabolism, encouraging more calorie burn around the clock. Make sure to list all the positive effects you reap, even after the exercise ends. This list will help motivate you to prioritize movement every day. But you’ll also want to pay attention to how you feel on those days when you don’t exercise. You might feel less energetic or more stressed-out, or you may find yourself reaching for unhealthy foods that make you feel even worse. Don’t beat yourself up when you’re starting or trying to stick with a routine—just remain aware. Use that information to adjust your behavior for next time, not to get stuck in self-pity! Finding More Joy in Movement In The Omni Diet, I outlined an exercise plan of strength training and interval training or walking, which requires only 30 to 60 minutes each day, 6 days a week. But it’s important to enjoy your movement routines, so I also recommend racking up daily activity in whatever ways you consider the most fun. I’m going to outline a few tried-and-true ideas here—try them out and see what works for you. Mix and match your tactics, and continue to change them up so you’re never bored. Dance is an activity you can do anywhere, anytime—no equipment needed. Just put on some upbeat tunes and move your body. Of course, you don’t need to leave your living room or know any fancy moves. But you can opt for dance lessons or formal dance practice, which has the added benefit of exercising the mind and, in a class setting, offers brain-boosting social bonding time, too. Yoga, stretching, or tai chi involve gentle movement, so they’re ideal for those who avoid high-impact routines. Studies have established the stress-reducing effects of mind-body exercises like yoga and tai chi. These kinds of exercise can also improve mental focus, memory, and other cognitive processes, while reducing symptoms of anxiety and depression. Outdoor cycling offers a one-two punch of feel-good effects. First, getting outdoors in a natural setting helps reduce depression and boosts mood (score bonus points for cycling near water). You’ll also receive a dose of vitamin D and increase the feel-good neurotransmitter serotonin. Meanwhile, cycling itself energizes the body and brain—just be sure to protect your head with a helmet. Everyone knows I’m a huge fan of strength training. That’s because it has been designated as exercise’s #1 mood booster, according to a review of 38 studies. These researchers found that anaerobic activity like weightlifting improves mood in as little as 10 minutes, with the best results coming from moderate-intensity strength training. My husband, Daniel, adores ping-pong, but any paddle or racket game is a great choice. Whether you enjoy pickleball, tennis, or badminton, you’ll be engaging multiple areas of the brain, increasing blood flow, and sharpening your hand-eye coordination and footwork. Plus, the bursts of energy you need to run around the court mimic interval training. It’s a total-body booster—and so much fun. Changing Your Attitude Toward Exercise In our busy world, taking time out to exercise is one of the most essential forms of self-care. When you start looking at movement as a joy and not a chore, you’ll find that your entire relationship to it changes. You’ll soon catch yourself grabbing more chances to move throughout your day. For women especially, this simple shift in perspective can literally be a lifesaver!
Learn more
Here Are Some of the Best Bone Broth Benefits + Recipe
When actor and entrepreneur Gwyneth Paltrow, on a popular health podcast last year, revealed that she drinks bone broth for lunch, it garnered loads of media attention. Because people were shocked by her lack of calorie consumption, Paltrow later clarified that she was consuming bone broth for its anti-inflammatory effects after being ill (and that she normally eats plenty of food). The media fuss served to put a well-deserved spotlight on the health benefits of bone broth –which, indeed, has been shown to have anti-inflammatory properties, according to research from 2021. Yet, bone broth is valued for multiple health-enhancing benefits. Let’s take a closer look at what they are and, better yet, how you can make this nutritious broth at home! About Bone Broth Bone broth has been consumed traditionally as a comforting health tonic for centuries. In fact, anthropologists have reported that it’s likely our Neanderthal ancestors boiled bones for sustenance too. In recent years, it has become a health trend with the popularity of the Paleo diet. Quite simply, bone broth is a protein- and nutrient-rich broth made from simmering animal bones and connective tissue for 12 hours or more. It can be made from using the bones from nearly any animal including beef, pork, beef, veal, chicken, turkey, lamb, bison, buffalo, venison, or even fish. Bone broth isn’t much different than a homemade stock, but it’s vastly different from a box of shelf-stable stock you get from the market when it comes to nutritional value. The content of the bones is the source of bone broth’s health benefits. The long simmering time along with the addition of an acid component (such as vinegar, tomato paste, or wine) helps to extract the nutrients as well as loosen and dissolve the tough pieces. The bones and cartilage yield protein collagen, which becomes gelatinous when cooked and offers up several key amino acids. Essential fatty acids, vitamins, and minerals (such as calcium, magnesium, zinc, iron, and selenium) from the bones and bone marrow also leach into the broth. In addition to being a treasure trove of nutrition for health enthusiasts, bone broth makes a wonderful base for common culinary creations such as soups, stews, sauces, and gravies! 5 of the Best Bone Broth Benefits The readily absorbed nutrients found in bone broth may help support health in the following ways: 1. Sleep and Brain Function Glycine, a key amino acid found in bone broth, has been associated with improved subjective sleep (fall asleep faster and sleep deeper) and cognitive function in research. Thus, it’s possible that drinking glycine-rich bone broth may offer similar benefits, though you would have to drink several cups to equal the glycine supplement dosage used in the research. 2. Healthy Skin, Bones, and Joints Gelatinous bone broth contains collagen and amino acids, which, when broken down during digestion, supply your body with the main building blocks of collagen: glycine, proline, and hydroxyproline. Bone broth may help to support collagen building in the body, which is needed for healthy connective tissue in your joints, bones, and collagen synthesis in the skin. Yet, the number of amino acids from bone broth doesn’t equal dosage levels used in studies. Additional supplementation may be needed. 3. Digestion The nutrients in bone broth gelatin are easily absorbed in the digestive tract. Additionally, its anti-inflammatory properties can go a long way toward relieving gut health issues and helping to support a healthy gut lining. 4. Immune Support Bone broth is rich in anti-inflammatory amino acids, which can be useful in quelling inflammatory responses in the body. Thus, drinking bone broth may help improve degenerative health issues associated with serious inflammation (i.e., heart health problems, blood sugar issues, joint health problems, and abnormal cell growth). 5. Healthy Weight and Muscle Building Although low in calories, bone broth does satisfy hunger because it’s rich in protein and other nutrients. Protein is also necessary for building muscle. Bone broth is also incredibly hydrating. You can essentially stave off hunger, hydrate, and fortify your body with muscle-building amino acids with a cup of bone broth! Basic Bone Broth Recipe Making bone broth is super simple, but it does require time. Here’s a basic bone broth recipe to get you started. Of course, you can embellish as you wish once you get the hang of it. You may want to consult some other recipes online for inspiration. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS 1 gallon of water 2 tbsp apple cider vinegar 2–4 pounds of animal bones of choice Salt and pepper (to taste) DIRECTIONS Place ingredients in a large pot or slow cooker. Bring to a boil. Reduce heat to simmer and cook for 12–24 hours. Keep in mind that the longer it cooks, the more nutritious and tastier it will be! Let broth cool and then strain it into a large container. Discard the solid pieces. NOTES You can use a variety of bones to boost nutritional value. Vinegar is a key ingredient. It helps to pull nutrients out of the bones and into the broth. Feel free to add veggies, herbs, or spices to your broth in the last couple of hours to enhance the taste. Popular additions include onion, celery, carrot, garlic, parsley, and thyme. [/wc_box] 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.
Learn more
What is Cozy Cardio & Why We Actually Love This Approach to Fitness!
Cozy cardio is a fun, mindful fitness trend that’s reimagining what working out looks like. Basically, cozy cardio is all about getting some low impact movement in the comfort of your own home, with comfy clothes, fun entertainment, and a tasty drink – like a vanilla tahini protein shake or brain-smart smoothie. The viral craze was introduced to us by TikTok content creator, Hope Zuckerbrow. She shares her vision in one of her videos: “I want cozy cardio to be a movement for women to reclaim their relationship with exercise.” - Hope Zuckerbrow There are no rigid guidelines to this laid-back method. That’s one of the great things about cozy cardio. The foundation of this fitness approach relies on low-impact movement. You can feel free to choose the type of movement that fits your space and personal preference. 4 Types of Low Impact Movement to Try 1. Walking Hope Zuckerbrow uses a walking pad for her early morning sessions. You can also use a treadmill, walk in place, or even do stair-stepping. Walking is such a simple movement, but the research on the benefits of walking are extensive. 2. Stationary Bike A stationary bike is another low-impact cardio exercise that can be done in the comfort of your own home. You can start slow and pick up the pace, depending on the level of intensity you’re going for. Cardio exercises aren’t only important for a healthy heart, but also for a healthy brain. 3. Dancing Dancing might not be the first exercise that comes to mind when thinking about getting cozy, but it’s a perfect exercise for the feel-good energy of cozy cardio. Turning up some good music, setting the mood lighting, and dancing in your living room is a sure way to get your heart rate up and release some endorphins, giving you a mood boost and positive mindset for the day. 4. Yoga Yoga has been around for over 5,000 years and for good reason! Yoga is an increasingly popular way to exercise, decrease stress, increase vitality, and improve overall well-being. Although yoga isn’t technically considered cardio, we wanted to include it because it fits in perfectly with the cozy vibe! Here’s the Basics of a Cozy Cardio Workout Mix and match your favorite elements: ● Low-impact movement ● A cozy space ● A tasty drink ● Mood lighting ● Candles ● Music ● TV show ● Movie ● Cozy socks ● Comfortable clothes ● Soft blankets Once you’ve gotten your space ready, it’s time for your workout to begin! Start slow and pick up the energy as you go. Take your time. Try not to rush through the movement. Cozy cardio is an ultimate form of self-care. It addresses three aspects of loving yourself: physically, mentally, and emotionally. [video width="576" height="1024" mp4="/blog/wp-content/uploads/tik-tok-cozy-cardio.mp4"][/video] 5 Reasons Why We Love Cozy Cardio If you’re not convinced yet to try cozy cardio for yourself, here are a few more reasons why we love it: 1. It Prioritizes Moving Your Body Movement is a form of medicine. Exercising is important for everybody of every age. However, sometimes we have an unhealthy relationship with exercise. We think it must be done a certain way to “count.” This just isn’t true. Approaching your fitness routine in a new, more flexible way can help heal your relationship with exercise. Taking time out of your day to move your body is always a win for your overall health. Whether it’s walking on a treadmill in your living room or lifting weights at the gym, you’re moving in the right direction for your brain and your body. 2. It Helps Reduce Stress Stress is prevalent in the world around us. Too much stress can take a toll on our physical and mental health. It can cause problems such as headaches, poor sleep, and digestive distress, to name a few. It’s important to intentionally find ways to reduce your stress. The calming environment of cozy cardio contrasts with the hectic nature of the world around us. Not only that, but exercise is one of the top ways to combat stress. 3. You Can Do It from the Comfort of Your Own Home Does getting ready and out the door hold you back from exercise? Exercising in whatever you’ve got on in the comfort of your own home eliminates those hurdles! Cozy cardio is an alternative to traditional outdoor or gym exercise. It doesn’t take much to get started, no matter what your limits are. Keep in mind, it won’t give you the same benefits of more intense exercise, or time spent in nature, but it’s a great complement to other workouts. It’s a perfect stepping stone or way to increase movement on a regular basis. 4. It Relies on Positive Reinforcement Maybe exercise isn’t something that you necessarily want to do. But, with cozy cardio, you get to do something you want to do, like watching your favorite TV show or drinking your special healthy beverage, while simultaneously exercising. It’s a win-win! 5. It’s About Enjoying the Journey More Than the End Goal It may not be the most intense form of exercise, but that’s not what this fitness approach is about! It’s about loving yourself and creating space for more joy in your life. Cozy cardio is a low-intensity way to get some exercise in a flexible way, depending on what your needs are day to day. Fitness should not be all-or-nothing. Is Cozy Cardio Romanticizing Exercise? Yes. It’s a happy, calm, comfy vibe. And we are here for it! Although it’s likely not the only fitness activity you need in your life, it’s a great way to help you start exercising if you’re in a slump, are intimidated by more rigorous fitness routines, or don’t want to exercise in public. We love it because it’s highly accessible and it’s something that’s possible to do right now for almost everyone. There will be days when other workout options aren’t available to you, or you aren’t feeling up to it. That’s ok! On those days, you can treat yourself to some cozy cardio and feel good about moving your body. Cozy cardio is a mindful, loving approach to fitness that will leave you feeling good mentally and physically. 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.
Learn more
Can Collagen Help Your Mental Wellbeing?
Collagen has become a buzz-worthy ingredient in recent years, popping up in a plethora of edible products—from foods and beverages to nutritional powders and oral supplements. We’ve seen celebrities and health experts alike touting the benefits of collagen on social media and TV shows. But, unlike other ingredients that offer loads of hype and not enough proven results, collagen has also received well-deserved attention from the scientific and medical communities. Perhaps the most exciting news about collagen is the impressive array of health-boosting benefits it offers. When many people think of collagen, they may imagine glowing skin and healthier hair and nails. Yes, these are welcome side effects of taking collagen supplements—but they’re only the beginning. Collagen can also promote everything from gut and heart health to stable blood sugar. And did you know that it’s even beneficial for your mental health? The numerous healing powers of collagen, particularly its cognitive-enhancing effects, have inspired BrainMD’s groundbreaking new formula, Smart Collagen. This supplement, in an easy-to-use, highly potent formulation, offers a long list of benefits, and it’s become my newest go-to for optimizing my physical and mental health. What Is Collagen? Collagen plays a crucial role in maintaining the integrity of our skin, joints, bones, and connective tissues. It’s the most abundant protein in the human body, but a lot of harmful modern-day lifestyle choices work to deplete it. A diet with excess sugar and refined carbs, overexposure to the sun, environmental pollution, smoking, drinking alcohol, and inadequate sleep or exercise can all decrease collagen. Other factors are beyond our control—for example, aging naturally diminishes collagen production in the body. Less collagen creates less skin elasticity, leading to typical age-related side effects like wrinkles and a sagging or drooping appearance. But when it comes to collagen supplements, it’s important to seek out the right types—they’re not all created equal. There are actually 28 types of collagen, only 5 of which are most commonly used for supplements. Any of these types must be made into a form that can be used by the body. One of these forms is hydrolyzed collagen, which includes collagen peptides. Smart Collagen’s Powerful Potency Smart Collagen, with its groundbreaking porcine formula, is one of the most potent and scientifically advanced collagen supplements currently on the market. That’s because it contains up to 30 times the level of bioactive dipeptides—proline-hydroxyproline (PO) and hydroxyproline-glycine (OG)—compared to standard collagen peptides. Smart Collagen contains over 3,000 parts per million (ppm) of PO and OG, while typical collagen supplements contain less than 100 ppm. Smart Collagen has been created through cutting-edge research and advanced hydrolysis technology. Unlike some other types of collagen—including collagen-enhanced foods and vitamins—Smart Collagen combines the specialized peptides PO and OG to maximize efficacy and benefits. These are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body. Consuming collagen isn’t enough to get the full benefits; it has to be able to be utilized by the body. Smart Collagen is therefore optimized for bioavailability and absorption. Benefits of Collagen Because Smart Collagen is rich in collagen type I (ideal for bone strength and skin health) and type III (supportive for muscles and blood vessels), it does wonders for supporting and maintaining radiant, glowing skin and healthy bones. But it also delivers improved cognition. It’s one of the only collagen products on the market that’s specifically recognized for its advanced nootropic, or cognitive-enhancing, benefits. Smart Collagen is also proven to help optimize joint health and mobility, contribute to bone formation, support healthy blood sugar metabolism, and speed up post-workout recovery time, among other benefits. Collagen’s importance in overall health has led researchers to explore its wide variety of uses. One 2021 review of clinical studies noted that collagen has been studied for skin regeneration, bone defects, sarcopenia, wound healing, dental therapy, gastroesophageal reflux, osteoarthritis, and rheumatoid arthritis. It’s even been tapped for treating COVID-19. Meanwhile, various studies have established that supplementing your diet with collagen peptides can help support the synthesis of new collagen, promote dermal repair, support cellular rejuvenation, and enhance skin radiance. Let’s review in more detail some of the benefits of Smart Collagen: Improved Skin Health: You’ll notice a visible difference in your skin’s texture and tone within just 4 weeks of taking Smart Collagen. The collagen featured in this supplement has been shown in clinical research to promote firmer, smoother, and more elastic skin. Cognitive Function: Research suggests that ingesting 5 grams of collagen peptides per day (with concentrated levels of PO and OG, as found in Smart Collagen) improves brain structure, memory, and language-related cognitive function after just 4 weeks. Joint & Bone Reinforcement: Smart Collagen offers crucial support for your body’s structural integrity, promoting long-term joint and bone wellness. Gut Health & Vitality: Smart Collagen helps fortify gut health, a cornerstone of overall well-being and immune system function. Healthy Blood Sugar & Insulin Levels: Smart Collagen helps promote healthy insulin sensitivity, which is a key factor in maintaining stable blood sugar levels. Cardiovascular Support: Clinical research suggests that supplementing with 2.5 grams per day of collagen peptides (with concentrated levels of PO and OG) for 12 weeks can significantly reduce baPWV, which is a marker for arterial stiffness. Smart Collagen: An Easy Addition to Your Daily Routine Anyone who knows me knows that my time is precious and my life is full. As a mom, wife, author, speaker, expert, and much more, when I’m considering a new addition to my life, it needs to fit seamlessly into my routine. That’s why I love the format of Smart Collagen—it’s super easy to slip into your daily morning ritual. To kickstart your day with a rejuvenating brain and beauty boost, simply grab one packet of Smart Collagen, packaged in a pre-measured portion for maximum ease. We recommend first dissolving Smart Collagen in hot water, then you can blend it into your morning smoothie, add to your coffee, or effortlessly mix into your meals. It’s incredibly versatile and is ready to consume in moments. In addition, its neutral taste means you’ll get all the benefits of collagen without changing the flavor of your favorite foods or beverages. Smart Pairings with Smart Collagen While collagen clearly boasts a long list of benefits for the entire body, I’m most excited about its positive effects on cognitive health, which translates into mental health. For best results, I recommend pairing Smart Collagen with other brain-boosting products from BrainMD. For example, Brain & Memory Power Boost will help support your body in recovery, memory, and cognitive function. This supplement addresses 5 different mechanisms underlying brain function, so you can feel more mentally sharp and focused at any age. And I love reaching for BrainMD’s OMNI Protein powder for an extra boost of bioavailable protein to fuel my body and brain. It helps rev up your energy, supports gut health, and enhances your brain function. Thanks to delicious flavors like Vanilla and Chocolate, you can toss it in your morning smoothie right alongside your Smart Collagen packet. I love how these products can work in tandem for maximum ease and benefits. Collagen for Mental Health The right collagen supplement can transform not only your looks, but your health and your life. Smart Collagen’s revolutionary formula, scientifically shown to outperform other collagen supplements in head-to-head clinical research, will get you results in weeks and keep your body functioning at its best. Helping me look, feel, and perform better, this superstar supplement has already become a core element of my daily well-being routine.
Learn more
Why Your Collagen Depletes With Age & How to Increase Collagen Naturally
Collagen is undoubtedly one of the buzziest anti-aging/beauty supplements on the market today – and for good reason. A critical fibrous protein, collagen serves to provide structure in all the connective tissues in your body, accounting for a full 30% of your body’s total protein composition. Yet, as a normal part of aging, levels of this important structural protein start to decline in early adulthood. And as your collagen levels decline, you can start to see and feel the unwanted effects of aging. But here’s the good news and the reason collagen supplementation is so popular, collagen peptides can help counter the effects of collagen loss. In fact, they've been shown to boost collagen synthesis, improve skin elasticity, as well as help support healthy joint mobility and functionality and bone strength, according to a 2023 review article. Here’s what you need to know about collagen depletion and what you can do to rebuild your body’s levels of this remarkable and indispensable structural protein. About Collagen Collagen is the master building block of your body’s skin, bones, muscles, tendons, ligaments, and other connective tissues. It makes up about 80% of your skin, your body’s largest organ, and works closely with elastin to provide your skin its structure and maintain its shape. Additionally, collagen is the primary structure in your blood vessels, intestinal lining, and organs. Your body produces collagen naturally by breaking down the proteins you consume into smaller components called amino acids. Nearly 60% of collagen is made up of three amino acids: proline, glycine, and hydroxyproline (a derivative of proline). When your collagen levels are abundant, your skin is soft, smooth, and firm. The collagen aids the skin cells in repair and renewal. Your muscles are more flexible, joints are healthy, and movement is free and easy without pain. Collagen Depletion Collagen synthesis and quality remain healthy and robust usually until early adulthood (around your mid-20s). That’s when your body begins to lose collagen faster than it synthesizes it, and the quality of your collagen begins to degrade. Your body then continues to lose about 1 to 1.5 % of its collagen each year. By the time you reach age 80, you will have lost roughly 80% of your body's collagen! Signs of Collagen Loss There’s no way to measure the amount of collagen in your body, but there are noticeable signs of collagen loss such as: collagen loss in face (fine lines, wrinkles, loss of elasticity, dryness, hollowing); collagen loss in skin (wrinkles, sagging skin, brittle hair and nails); joint problems (stiffness, inflammation, pain); gut health issues (leaky gut); bone health issues (bone loss/bone weakness); and more. Factors That Increase Collagen Loss There are influences that may speed up the loss of collagen by degrading collagen fibers and impairing collagen synthesis. Hormonal shifts (menopause), genetics, and ethnicity can impact collagen loss. Lifestyle influences can increase collage loss as well, including: Exposure to UV radiation Regular consumption of refined carbohydrates and refined sugars that spike blood sugar levels Smoking Exposure to pollution/chemicals Alcohol consumption Habitual poor sleep Lack of exercise Nutritional deficiencies Stress 3 Tips for Rebuilding Your Collagen Levels Thankfully, there are a few things you can do to slow collagen degradation and loss, rebuild your collagen levels, and stimulate collagen synthesis. 1. Improve Your Lifestyle Habits Counter the lifestyle habits listed above that can degrade collagen and hinder collagen synthesis: wear sunscreen, reduce sugar intake and drink minimal alcohol, get restful sleep, quit smoking, exercise and practice mindfulness, etc. 2. Consume Collagen-Boosting Foods Consume protein-rich foods such as fish, poultry, lean meat, eggs, low-fat dairy, legumes, and tofu as they all contain the amino acids – glycine, proline, and hydroxyproline – that your body uses to make collagen. Ensure you get zinc and vitamin C in your diet as they're needed in collagen production too. Consume amino acid-rich, collagen foods such as bone broth and gelatin. 3. Supplement With Collagen Peptides Take a quality collagen peptide (also called hydrolyzed collagen) supplement such as Smart Collagen consistently. Collagen peptides are broken down collagen proteins in shorter chains of two or three amino acids, which are more easily absorbed in the GI tract. After absorption, they're reportedly utilized in areas where they’re needed most. Smart Collagen Powder Taking Smart Collagen may help promote glowing skin, healthy bones, better mobility, and improved cognition.* Its porcine formula is rich in Type I Collagen (for bone strength and skin health) and Type III Collagen (for muscles and blood vessels). Smart Collagen is one of the most potent and scientifically advanced collagen supplements currently on the market as it contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – when compared to standard collagen peptide supplements.* PO and OG are also highly bioavailable and effective. Smart Collagen has a neutral taste that doesn't alter the flavor of your favorite foods or beverages. Simply dissolve one packet of Smart Collagen powder in hot water, then blend into your daily smoothie, add to your morning tea or coffee, or mix into a 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. *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.
Learn more
Nourish Your Skin, Joints and Brain with BrainMD’s Smart Collagen Powder
We all want to look and feel young. Unfortunately, many age-defying treatments come with unwanted side effects. That’s why collagen has become so popular in recent years. Consumers looking for skin, bone, joint, and brain benefits have turned to collagen creams, powders, and capsules to help them recapture some of their youthful glow and vitality. But what exactly is collagen and what are its benefits? Let’s take a closer look… Collagen Basics Collagen is a fibrous protein that forms connective tissue and provides structure and support to various parts of the body. It’s produced naturally in the body by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen, which serve various purposes in the body. Having an abundance of healthy collagen helps keep our skin elastic, our nails and bones strong, and our joints well lubricated. Collagen makes up roughly 80 percent of our skin and works in tandem with elastin to help skin maintain its structure and shape. Unfortunately, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Lifestyle factors – such as exposure to sun and pollution, smoking and excessive alcohol consumption, and regular intake of sugar and refined carbohydrates – may cause collagen to degrade even faster. What Are Collagen Peptides? Collagen peptides (also known as hydrolyzed collagen) are small proteins derived from animal collagen and are specifically designed for enhanced absorption and bioavailability. They’re the building blocks of the body’s connective tissues, promoting the health of skin, joints, bones, and more. These proteins are broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen peptides play a vital role in supporting various bodily functions and help maintain brain health. While our bodies naturally produce collagen and amino acids, it’s essential to obtain some of these nutrients from external sources to help support optimal wellness. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support your skin quality, joint mobility, and cognitive function. Collagen supplementation also may be beneficial in supporting the brain and numerous bodily systems. That’s why BrainMD is excited to offer its new, advanced brain and beauty formula… Smart Collagen Taking Smart Collagen may help promote clear skin, healthy bones, better mobility, and improved cognition.* Rich in collagen types I (for bone strength and skin health) and III (for muscles and blood vessels), Smart Collagen’s groundbreaking porcine formula delivers one of the most potent and scientifically advanced collagen supplements currently on the market.* It contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – compared to standard collagen peptides.* Top Benefits of Smart Collagen Smart Collagen may help: Reduce visible signs of skin aging in as little as 4 weeks* Improve skin tone¹ and texture* Boost cognitive function and memory* Support optimal cardiovascular and gut health* Promote joint health and mobility* Protect against pressure injuries* Regulate healthy blood sugar and insulin levels* Provide quicker recovery time* Maintain healthy bone density and joint tissue* Enhance hair and nail health* Who Can Benefit from Smart Collagen? Elderly and Middle-aged Individuals – Collagen peptide supplementation may play a role in healthy cognition and brain structure. This may help with memory, learning, and language skills in older adults. Men and Women – Adults can enjoy the cognitive-enhancing effects of this product. Also, collagen peptides help provide the body with additional protein, which can be absorbed and used by the muscles. Those Struggling with Memory Loss – A pilot study² showed promise for improved memory and cognition in those who consume 5 g of collagen peptides daily. What’s the Smart Collagen Difference? Smart Collagen is rooted in cutting-edge research and advanced hydrolysis technology. Rich in specific collagen peptides high in PO and OG, this innovative formula is designed to maximize the efficacy and benefits of collagen.* Unlike other types of collagen, collagen foods, and collagen vitamins, Smart Collagen’s specialized peptides are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body.* Smart Collagen By the Numbers 5 years of clinical research 10 “gold standard” randomized, double-blind, placebo-controlled human clinical studies 38 patents worldwide 3,000 parts per million (ppm) of PO and OG – many collagen supplements contain less than 100 ppm* Smart Collagen Ingredient Porcine Collagen Peptides Smart Collagen is sourced from the finest porcine available and contains concentrated levels of two bioactive dipeptides: proline-hydroxyproline (PO) and hydroxyproline-glycine (OG).* Smart Collagen FAQ How much Smart Collagen should I take? For optimal results, take one packet of Smart Collagen daily. We recommend mixing the product in hot water first before adding it to other beverages or foods. This ensures proper dissolution and maximum absorption.* When can I expect to see results? Results vary from person to person. However, clinical research indicates significant differences over placebo at various intervals: within 4 weeks for cognitive function, 12 weeks for cardiovascular function, and 4 weeks for a more even skin tone.* Is this product safe to take during pregnancy? We recommend consulting your physician prior to starting this supplement if pregnant or lactating. Which other supplements would make Smart Collagen work even better? We recommend pairing Smart Collagen with Brain & Memory Power Boost to support your memory and cognitive function, and OMNI Protein plant-based powder for an extra boost of bioavailable protein. Does Smart Collagen contain any allergens? No. It’s free of eggs, dairy, gluten, sugar, and tree nuts. Beauty from Within Collagen offers a wide range of brain and body benefits.* It’s particularly well-known for countering the effects of skin aging and improving joint mobility.* Smart Collagen is designed to seamlessly integrate into your daily routine. Its neutral taste provides all the benefits of collagen without altering the flavor of your favorite foods or beverages. For the best results, simply dissolve one packet of Smart Collagen in hot water, then blend into your daily smoothie, add to your morning coffee, or mix into your meals. Give yourself a rejuvenating brain and beauty boost.* Try Smart Collagen today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Collagen and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. Journal of the Science of Food and Agriculture, 96(12), 4077–4081. https://doi.org/10.1002/jsfa.7606 2. Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2020). Effects of collagen hydrolysates on human brain structure and cognitive function: A pilot clinical study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050
Learn more
Signs & Symptoms of Excess Cortisol in Women: What You Need to Know
Are you constantly feeling stressed or exhausted? Have you noticed changes in your weight, skin, or mood lately? If so, you might be experiencing excess cortisol, a hormone responsible for the body’s stress response. Understanding the signs and symptoms of excess cortisol is crucial for early detection and appropriate intervention. In this comprehensive guide, we’ll delve into the world of cortisol and its impact on women’s health. We’ll explore the physical and emotional signs of high cortisol levels, such as weight gain, mood swings, and irregular periods. Additionally, we’ll discuss the potential consequences of unmanaged cortisol, including the development of other serious health conditions. Knowing when to seek medical attention is vital, as high cortisol can have serious implications for your overall well-being. So, join us as we navigate the complex landscape of excess cortisol in women and empower ourselves with the knowledge to take control of our health. Introduction to High Cortisol Levels in Females High cortisol levels, also known as hypercortisolism or Cushing’s syndrome, can have a significant impact on female health. Cortisol is a hormone produced by the adrenal glands that plays a vital role in regulating various bodily functions, including metabolism, immune response, and stress management. However, when cortisol levels become severely elevated, it can lead to noticeable physical and emotional changes. Excess cortisol can negatively affect weight, skin, mental well-being, and even reproductive health in women. It can contribute to weight gain, particularly around the abdomen, face, and neck. Skin and hair changes, such as acne, thinning hair, and stretch marks, may also occur due to elevated cortisol levels. Additionally, mental health can be affected, with increased risk of mood issues. It’s important to recognize the symptoms of high cortisol levels early on to ensure timely intervention and appropriate management. Monitoring weight, addressing changes in skin and hair, seeking support for mental health, and consulting healthcare professionals for guidance are crucial steps in mitigating the potential consequences of high cortisol levels in women. By understanding these symptoms and seeking appropriate treatment, women can take control of their health and well-being. 4 Top Signs and Symptoms of High Cortisol Excess cortisol can have a significant impact on the health and well-being of women. Understanding the signs and symptoms associated with high cortisol levels is crucial for early detection and appropriate intervention. Here are the key indicators to watch out for: 1. Weight Gain High cortisol levels can contribute to an increase in appetite, a preference for high-calorie foods (particularly those high in carbohydrates and sugars), and unexplained weight gain, particularly in the abdominal area. Since cortisol promotes the storage of fat, women with elevated cortisol levels may notice a gradual increase in weight, despite maintaining a healthy lifestyle. Excess cortisol can also affect metabolism, leading to a slower metabolic rate. When the metabolic rate decreases, the body becomes less efficient at burning calories, making it easier to gain weight. This can be frustrating for individuals trying to manage their weight, as it may feel like their efforts are not yielding the desired results. To manage and reduce weight gain associated with high cortisol levels, there are several strategies that can be implemented: Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive caffeine, as these can exacerbate cortisol levels and contribute to weight gain. Regular Physical Activity: Engage in regular exercise to promote overall health and weight management. Incorporate a combination of cardio and strength training exercises to improve metabolism and burn calories effectively. Stress Management Techniques: Practice stress-reducing activities such as meditation, deep breathing exercises, yoga, or engaging in hobbies that promote relaxation. By managing stress levels, cortisol production can be regulated, which in turn can help prevent weight gain. Adequate Sleep: Ensure you are getting enough quality sleep each night. Lack of sleep or poor sleep quality can lead to increased cortisol levels, appetite dysregulation, and weight gain. Aim for 7-9 hours of sleep per night. Seek Professional Guidance: If weight gain persists despite lifestyle modifications, it may be beneficial to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support. By implementing these strategies, individuals can effectively manage and reduce weight gain associated with high cortisol levels. Achieving and maintaining a healthy weight requires consistency and patience, so don’t get discouraged if you fail to see immediate results. 2. Skin and Hair Changes Excess cortisol levels in women can lead to noticeable changes in the skin and hair. These changes are often a result of the hormonal imbalances caused by elevated cortisol levels. Understanding these effects is crucial for early detection and appropriate management. Here are some common skin and hair changes associated with high cortisol levels: Acne: Increased cortisol can stimulate the sebaceous glands, leading to excessive oil production. This excess oil, coupled with inflammation, can result in acne breakouts. Maintaining a consistent skincare routine – including gentle cleansing, moisturizing, and using non-comedogenic products – can help manage acne. Thinning Hair: High cortisol can disrupt the normal hair growth cycle, leading to hair thinning or even hair loss. It’s essential to consult a dermatologist who can assess your individual situation and recommend suitable treatments to address hair thinning. One helpful tip is to avoid using excessive heat and styling tools; this can help promote healthy hair growth and minimize hair loss. Stretch Marks: Elevated cortisol levels can affect the skin’s elasticity, making it more susceptible to stretch marks. Keeping the skin hydrated and moisturized can help improve its elasticity and reduce the appearance of stretch marks. To manage these skin and hair changes, maintain a healthy lifestyle that includes a nutrient-rich diet, regular exercise, and stress reduction techniques such as meditation or yoga. Consulting a healthcare professional or dermatologist is advisable to determine the best course of action for managing these symptoms of high cortisol levels. 3. Mental Health Issues Cortisol can disrupt the balance of neurotransmitters in the brain, leading to a range of mental health concerns. The impact of high cortisol on mental well-being is significant and shouldn’t be overlooked. Understanding and addressing these mental health challenges is essential for overall wellness. Feelings of Anxiousness Increased feelings of anxiousness is a common manifestation of high cortisol levels. Individuals may experience excessive worry, restlessness, and a constant sense of unease. These emotions can be debilitating, interfering with daily activities and relationships. To manage feelings of anxiousness, relaxation techniques – such as deep breathing exercises, mindfulness, and regular physical activity – can be effective. Seeking support from loved ones or consulting a mental health professional is also recommended. Low Mood High cortisol levels can contribute to the development or exacerbation of low mood. Individuals may feel persistent sadness, a loss of interest in activities, and a lack of motivation. Engaging in activities that bring joy, maintaining a regular sleep schedule, and seeking professional help through therapy or counseling can be beneficial in managing low mood. It’s important to prioritize self-care and reach out for support during difficult times. Mood Swings Fluctuating cortisol levels can lead to unpredictable mood swings. Individuals may experience sudden changes in temperament, from irritability and anger to an overwhelming sense of sadness. Developing coping mechanisms such as journaling, practicing mindfulness, and engaging in activities that promote relaxation can help regulate mood swings. Additionally, ensuring a balanced lifestyle with regular sleep, exercise, and a nutritious diet can contribute to better emotional stability. It’s crucial to address and manage these mental health changes associated with high cortisol levels. A healthcare provider or mental health specialist can provide guidance, support, and appropriate treatment options tailored to individual needs. Prioritizing mental well-being is integral to leading a balanced and fulfilling life. 4. Fatigue and Weakness High cortisol levels can take a toll on your energy levels, leading to feelings of fatigue and weakness. It’s important to address these problems and find ways to manage and improve your energy levels. Here are some tips to help you combat fatigue and weakness: Prioritize Restful Sleep: Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine, keep your sleep environment cool and dark, and limit exposure to screens before bed. Manage Stress Levels: Stress is a major contributor to cortisol production. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Optimize Nutrition: Maintain a well-balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods, as these can negatively impact energy levels. Stay Hydrated: Dehydration can worsen fatigue, so make sure to drink enough water throughout the day. Aim for at least 8-10 glasses of water daily. Regular Exercise: Engage in regular physical activity to boost your energy levels. Find activities you enjoy, such as walking, jogging, cycling, or dancing, and aim for at least 30 minutes of moderate exercise most days of the week. Seek Support: Talk to your healthcare provider about your symptoms and concerns. They may recommend further testing or refer you to specialists who can help manage your cortisol levels. Remember, managing fatigue and weakness caused by high cortisol levels requires a comprehensive approach that includes healthy lifestyle choices and professional guidance. By taking steps to address these issues, you can improve your overall well-being and regain your energy. In Conclusion In this comprehensive guide, we’ve explored the signs and symptoms of high cortisol levels in women. It’s important to be aware of these indicators as they can provide valuable insights into your overall health. If you experience persistent or severe signs and symptoms in yourself or a loved one, it’s essential to seek medical attention for proper diagnosis and treatment. Early detection and intervention can make a significant difference in managing high cortisol levels and preserving overall health and well-being. Don’t hesitate to take action and prioritize your health and 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.
Learn more
Common Myths & Facts About Collagen Powders According to Dr. Nicole Avena
Are you noticing more wrinkles or less elasticity in your skin as you age? Have you ever wondered why joints start to ache more over the years? Could the protein that makes up a staggering 30% of our body hold the secret to reversing these signs of aging? Collagen, the most abundant protein in the human body, plays a fundamental role in maintaining the integrity of our skin, joints, bones, and connective tissues. As we age, however, our body’s natural collagen production declines, resulting in less skin elasticity, more wrinkles, and potential health issues. The good news is, supplementing with collagen peptides, particularly those with concentrated levels of bioactive dipeptides like Smart Collagen’s proline-hydroxyproline (PO) and hydroxyproline-glycine (OG), can help biosynthesize new collagen, promote dermal repair, support cellular rejuvenation, and enhance skin radiance.* But not all collagen is the same. While collagen supplementation has recently gained popularity, many misconceptions cloud its understanding. Today, we’re exploring the truths, busting common myths, and highlighting what sets Smart Collagen apart from other collagen supplements. Here to answer our burning questions about Smart Collagen is BrainMD’s Chief Science Officer, Dr. Nicole Avena. Ready to get started? Let’s dive in… Collagen Uncovered: The Truths Behind the Myths Can our bodies produce enough collagen naturally? While our bodies do produce collagen, the rate significantly decreases as we age, leading to signs of aging and decreased joint mobility. Supplementing with Smart Collagen can help replenish these levels, supporting skin elasticity, joint health, and cognitive function.* Can your body’s own collagen be restored? Yes, contrary to the myth, supplementing with specific collagen peptides has been shown to stimulate the body’s collagen synthesis, effectively aiding in the restoration and rejuvenation of tissues. Are collagen powder and protein powder interchangeable? No, collagen powder and protein powder serve different nutritional purposes. Collagen powder is specifically aimed at enhancing collagen production in the body, whereas protein powders are broader, catering to general protein needs. Collagen also does not have all nine essential amino acids, so collagen is not a complete protein. Is collagen solely a beauty supplement? Absolutely not! Beyond beauty, collagen plays a crucial role in overall health, including joint flexibility, bone density, gut and cardiovascular health, and even cognitive function. Are collagen supplements only for the elderly? Starting collagen supplementation early can proactively combat the natural decline in production, benefiting individuals of all ages. Do collagen supplements need to be in capsule form to be effective? Not necessarily. Collagen peptides in powder form are equally effective, as they’re designed to be absorbed easily, regardless of the delivery method. Is collagen just for women? Collagen’s health benefits are universal, supporting everyone’s skin health, joint flexibility, and overall wellness just as effectively. Do collagen supplements work, considering collagen gets broken down in the digestive tract? Yes, hydrolyzed collagen peptides are designed for optimal absorption, meaning they can effectively support collagen production in the body despite the digestive process. Collagen supplements rich in bioactive dipeptides proline-hydroxyproline and hydroxyproline-glycine, like BrainMD’s Smart Collagen, are the most bioavailable and effective collagen products on the market.* Are all hydrolyzed collagens the same? The quality of hydrolyzed collagen can vary significantly. Supplements like Smart Collagen, with high levels of specific bioactive dipeptides, are formulated for maximum efficacy.* Can taking or drinking collagen reduce wrinkles or increase skin elasticity? Yes, scientific studies have validated that regular intake of collagen peptides can significantly improve skin elasticity and reduce the appearance of wrinkles. Can I get enough collagen from my diet? While certain foods do contain collagen, it’s challenging to consume enough daily to impact your health visibly. Smart Collagen provides a concentrated, easily absorbable form of collagen, ensuring you get the right amounts your body needs for optimal health.* Will taking collagen lead to immediate results? While some may notice improvements in a few weeks, clinical research suggests ingestion of 5g/day of collagen peptides with concentrated levels of PO + OG can help improve brain structure, memory, and language-related cognitive function after just 4 weeks. Significant results, especially in skin appearance and joint health, generally become more apparent after consistent use over a few months. Collagen’s role in our health is undeniably vital. Smart Collagen, with its unique composition of bioactive dipeptides, stands out for its ability to support not only skin radiance but overall bodily health.* Dispelling myths and understanding the facts can empower us to make informed decisions about collagen supplementation, recognizing its place as a valuable ally in our wellness regimen. Unlock the power of Smart Collagen for a vibrant, healthier you.* 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.
Learn more
B Vitamin Benefits: Here Are 8 Great Ways to Energize Your Days!
Do you find yourself reaching for that extra cup of coffee to help you get through the day? You aren’t alone. In today’s fast-paced world, we all could use more energy. Sadly, many turn to unhealthy energy boosters like sugary sodas, caffeinated beverages, or overstimulating energy drinks. If you’re looking for a natural way to transform bouts of low energy into sustained periods of clarity and productivity, say hello to B vitamins! What Are B Vitamins? B vitamins are essential nutrients that play a crucial role in maintaining our energy levels and overall health. They’re a group of water-soluble vitamins that can’t be stored in the body, so it’s important to replenish them through our daily diet. These vital vitamins assist in converting food into energy and support the proper functioning of the nervous system. Here are the eight B vitamins: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] B1 – Thiamine B2 – Riboflavin B3 – Niacin B5 – Pantothenic acid B6 – Pyridoxine B7 – Biotin (or vitamin H) B9 – Folate (not folic acid) B12 – Cobalamin [/wc_box] Though each of these vitamins has unique functions in the body, they all work together to support the production of energy at a cellular level. B Vitamin Benefits The B vitamins act as coenzymes in various metabolic reactions, which means they help enzymes perform their tasks effectively. These reactions are responsible for breaking down carbohydrates, proteins, and fats into smaller molecules that can be used by the body as fuel. Without B vitamins, this process wouldn’t occur as efficiently and could lead to fatigue and decreased energy levels. Another critical function of some B vitamins is their involvement in red blood cell formation. Red blood cells transport oxygen from the lungs to different tissues and organs throughout the body. Without sufficient levels of red blood cells, our bodies may not get enough oxygen, which can result in feelings of tiredness and weakness. Among the B vitamins, vitamin B12 (in particular) helps provide oxygen for the entire body by promoting the generation of red blood cells. Different B vitamins have specific benefits for energy production. For example, thiamine helps in the metabolism of glucose. Riboflavin works to break down fats and amino acids, while pantothenic acid supports adrenal gland function. Many people may not be aware that they’re deficient in specific B vitamins, which can have a significant impact on their energy levels. Here are some common signs of B vitamin deficiency: Top Signs of Vitamin B Deficiency 1. Fatigue and Low Energy One of the main signs of B vitamin deficiency is feeling tired and sluggish throughout the day. Since B vitamins can assist with cellular metabolism, our bodies may not be able to efficiently produce energy when stores of these vitamins are low. 2. Muscle Weakness The lack of certain B vitamins can cause muscle weakness and even cramping. These vitamins can help maintain healthy nerve function and support muscle strength and movement. 3. Mood Changes Low levels of certain B vitamins may lead to irritability, mood issues, or mental fog. These vitamins can help regulate mood by promoting “feel good” neurotransmitters such as serotonin and dopamine. 4. Pale Skin Vitamin B12 deficiency can result in pale skin due to reduced red blood cell production. Since red blood cells carry oxygen throughout our bodies, low levels can lead to fatigue and exhaustion. 5. Tingling Sensations Numbness or tingling sensations in the hands or feet may indicate a deficiency in vitamin B6 or B12. These vitamins help support nerve health, but having low levels of them may cause nerve pain and possible nerve damage. Best Sources of B Vitamins in Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Whole Grains Whole grains like brown rice, oats, and quinoa are excellent sources of B vitamins, particularly thiamine, riboflavin, niacin, and folate. Among its many beneficial actions, thiamine helps convert carbohydrates into energy. Leafy Green Vegetables Dark leafy greens like spinach, kale, and broccoli are rich in vitamin B6 and folate. These Bs are essential for producing red blood cells that carry oxygen throughout the body. Legumes Black beans, kidney beans, and lentils are all excellent sources of fiber and protein. They also contain a significant amount of energizing B vitamins (such as thiamine and folate). Nuts and Seeds Almonds, walnuts, and sunflower seeds contain high levels of vitamin E. They also provide significant amounts of B vitamins, especially thiamine. Eggs Eggs contain all nine essential amino acids and are a superb source of protein. They also have high concentrations of riboflavin and B12, which can help provide clean energy. Lean Meats Chicken, turkey, and lean cuts of beef are excellent sources of niacin and vitamin B6, which help aid in energy production. Wild-caught Fish Salmon, tuna, and mackerel are high in vitamin B12. Additionally, fish are rich in omega-3 fatty acids. Fruits Though not the most abundant source of B vitamins compared to other foods on this list, fruits like apples and bananas contain sufficient amounts of thiamine, which can help support energy levels. [/wc_box] Consuming a variety of these foods can help ensure you have an adequate intake of all eight essential B vitamins. B Vitamin Supplements While supplements can provide an additional source of B vitamins, they’re no substitute for a healthy diet. In addition to B vitamins, whole foods contain a variety of other beneficial nutrients that can’t be replaced by only taking supplements. It’s recommended to obtain your daily dose of B vitamins from nutritious foods like those listed above. However, certain groups of people may struggle to meet their daily requirement of B vitamins solely through dietary sources. For instance, vegetarians and vegans are at higher risk for vitamin B12 deficiency since this nutrient is mainly found in animal products. Additionally, people with absorption issues, or those who’ve had weight loss surgeries, may find it difficult to obtain enough B vitamins from foods alone. For these individuals, incorporating specific supplements based on their unique needs may help ensure they get adequate amounts of all eight essential B vitamins. Age can impact our body’s ability to efficiently absorb certain nutrients too. As we age, our digestive system may not function as effectively as in our younger years due to reduced production of stomach acid or the lack of enzymes needed for nutrient absorption. This can lead to deficiencies in vitamin B12 and other crucial nutrients. In such cases, supplementing with specific forms of vitamin B12 that are easily absorbed by the body can be beneficial. Taking B vitamins, as well as other dietary supplements, should always be done under the guidance of a doctor or healthcare professional. By understanding your individual needs, they can determine which B vitamins you should incorporate into your daily supplement routine to help you maintain overall health and wellness. B Vitamins for Energy B vitamins help promote optimal energy levels in the body, play a crucial role in various metabolic processes, and support overall health and well-being. To maintain consistent energy levels, it’s necessary to get adequate levels of B vitamins daily. Incorporating a diverse range of foods that are rich in these essential nutrients into your diet, or taking a daily multivitamin supplement that contains all eight B vitamins, can help you feel more energized and improve your overall health and well-being. Remember to consult with a healthcare professional before making any major changes to your diet or lifestyle. 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.
Learn more
How to Change Your Mindset: Reframing Your Thoughts for Better Outcomes
Ever find yourself trapped in a never-ending spiral of negative thoughts? Have you been so busy blaming others that you feel helpless to create better outcomes in your life? Or do you often spin out of control thinking of everything that could—or will—go wrong? My husband, Dr. Daniel Amen, calls these (and other self-defeating thoughts like them) ANTs, or automatic negative thoughts. They can have numerous downsides: putting a damper on your day, interfering with your closest relationships, or sabotaging your personal goals. Over time, they keep you stuck in a loop of grief, sadness, frustration, anxiety, and stress. They can even affect your physical health. But here’s the good news: You don’t have to believe every negative thought that pops into your head. The Negativity Bias There’s no need to beat yourself up for your negative thoughts—human beings are hardwired to have a negativity bias. In human evolution, it was necessary to scan for danger in the environment, thus setting off the fight-or-flight response to keep us out of harm’s way. Negative reinforcement and negative external input also can help our brains to develop, speeding up learning and allowing for more complex cognitive/neural processing. Negative facts can even help us judge a situation more quickly. In our modern world, these earlier human developments can feel like they work against us, not for us. But eliminating negative thoughts isn’t the ultimate goal. Trying to maintain only positivity all the time is unrealistic, leading to denial and potential harm. Having some level of anxiety is still what keeps us safe, encouraging us to protect ourselves and avoid reckless risk-taking. On the other hand, too much anxiety can lead to serious side effects, too, including an increased risk for mental health conditions, or worsening of pre-existing conditions. Constant stress and negativity can play a role in developing cognitive problems, memory loss, and dementia or Alzheimer’s. The bottom line is, we don’t want to foster all negative or all positive thoughts; instead, we want to strive for accuracy and honesty in our thinking. Killing the ANTs If you’ve noticed that you’re constantly battling automatic negative thoughts, congratulations—awareness is the first step in creating change. But if you aren’t yet aware of how your thoughts can skew your outlook, ask yourself if any of the below categories sound familiar. Here are the 9 types of ANTs that can drag you down: All-or-Nothing ANTs: Also known as black-and-white thinking, this ANT fools us into believing something is all good or all bad. The reality is, life is much more complex than that, and you can find positives even in challenging situations. Less-Than ANTs: A big problem in our social media age, this habit makes you constantly compare yourself to others—and believe you don’t stack up. Just-the-Bad ANTs: When you’re hyperfocused on only the negatives in a given situation, you overlook anything good that might come out of it. Guilt-Beating ANTs: We keep ourselves stuck in guilt when we always think we “should,” “ought to,” or “have to” do something to make ourselves more acceptable. Labeling ANTs: Feeling judgmental? Attaching a negative label—to yourself or someone else—is tempting, but it only makes you feel worse. Fortune-Telling ANTs: People can imagine the worst possible outcome even when they don’t have any basis for it. But predicting a doomed future is more likely to make it happen. Mind-Reading ANTs: When you try to read other people’s thoughts, you’re apt to assume the worst—even without any proof. If-Only and I’ll-Be-Happy-When ANTs: Life is lived in the present, not the past or future. Constantly regretting or wishing to change what has happened is as harmful as always believing things will get better later. Blaming ANTs: When you point fingers and fail to take responsibility for your life and actions, you remain mired in a victim mentality, feeling hopeless and helpless. Questioning Your Thoughts Now that we’ve established some of the harmful thought patterns that may be at work, what can you do to start changing them? First, learn how to question and correct the thoughts you have. Here’s a revolutionary idea: Your thoughts aren’t necessarily true, and you don’t have to believe them. Instead, use the below 4-step strategy when you experience a negative thought. This simple technique was developed by my husband and inspired by his mentors, including the psychiatrist Aaron Beck, who pioneered cognitive behavioral therapy (CBT), and the teacher and author Byron Katie. Write down your automatic negative thought(s). Identify which type of ANT is at work (refer to the list above). Ask yourself if the thought is true. If your answer is yes, ask again: Are you 100% sure it’s true? Identify your feelings about the thought. Then imagine how you’d feel without that thought. When you incorporate this simple technique throughout your day, and then practice it consistently, you’ll be amazed at how your life can change. Don’t be discouraged if your patterns don’t transform right away. These negative thinking habits weren’t developed overnight, so they will take time to change. But, with repetition, you’ll notice that you’re less weighed down by negativity and are more able to put your thoughts in perspective. Ultimately, you’ll help alleviate symptoms of stress, anxiety, and depression, and be able to more easily work through past upsets and current challenges. How to Change Your Mindset: Proven Strategies! While the above steps will drastically reduce stress and negativity, don’t forget to add in other practices to support your new, more balanced view on life. Here are some of my favorites: Take Responsibility There’s a difference between responsibility and blame. This isn’t about feeling bad about yourself—it’s about understanding your part in any past or current problem. Ask yourself: What can I do right now to help the situation—and what is beyond my control? Do what you can and let the rest go. Be realistic about your role and your responsibility. If you’re never at fault, you’ll feel powerless over solving the problems in your life. Process Emotions in a Healthy Way Journaling, daily gratitude lists, yoga, tai chi, meditation, breathing techniques, exercise, dance, nature walks, creative pursuits, beloved hobbies—these are just some ways to feel better fast. Find the tactics that work best for you and use them as needed. Keep in mind that these will evolve over time and according to your specific needs. Sometimes, you’ll want the calming effects of a hot bath and a journaling session; other times, an intense, aggression-releasing workout is the best solution. Mix and match to fit the moment! Seek (and Give) Support. No one has to tackle stress, anxiety, or negative feelings alone. Call up a friend, family member, or clergy member. Talk to a trusted therapist about your struggles (you might look for one who uses CBT, which teaches you to challenge negative thought patterns). Also, try giving back to feel better about yourself. Many studies have shown the positive physical and mental effects of helping others. Finally, support your physical body with the basics of self-care: quality sleep, a well-balanced diet, and nutritional supplements such as fish oil, saffron, and curcumins, all of which promote positive moods. Change Your Mindset, Change Your Life You might be surprised to find that, with more honest and less-reactive thinking, stressful situations lose much of their sting. Challenges in life are a given, and they’ll never stop coming at us, often from unexpected angles. What’s most important isn’t what happens to us, but how we handle it. By incorporating stress-reducing habits and maintaining a healthy distance from your thoughts, you’ll be better prepared to face and work through whatever comes your way.
Learn more