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Here Are Some of the Best Probiotic Strains to Help Keep You Regular!
Are you looking to support your gut health and achieve optimal digestion? Get ready to say goodbye to discomfort and hello to a happier gut with targeted probiotic strains! Importance of Bowel Health Bowel health is a crucial aspect of our overall well-being. The bowel, more commonly known as the large intestine, plays an essential role in our digestive system. It absorbs water and nutrients from the food we eat while eliminating waste products from the body. As such, it’s vital to maintain optimal bowel health to ensure the efficient functioning of our digestive system. Our gastrointestinal (GI) tract houses trillions of bacteria, both good and bad. When there’s an imbalance between these two types of bacteria, it can lead to various GI issues such as bloating, diarrhea, constipation, and even more serious conditions. Having good bowel health requires maintaining a proper balance of bacteria in our gut. One way to maintain a healthy level of good bacteria in the GI tract is to take probiotics. What Are Probiotics? Probiotics are live microorganisms that are beneficial for our gut flora and can have a positive impact on bowel health. These friendly bacteria have gained popularity in recent years as a means of supporting gut health and overall well-being. They help maintain a healthy balance by crowding out harmful bacteria and supporting proper digestion. These “good” or “beneficial” bacteria can be found in various foods and supplements and may provide numerous health benefits when consumed regularly. Probiotics work by colonizing the gut with good bacteria and restoring balance to the microbiome. They help support digestion and nutrient absorption while also supporting a healthy immune system. There are many strains of probiotics available on the market, but not all are created equal when it comes to promoting optimal bowel health. Some targeted probiotic strains have been studied for their effectiveness in improving digestive function. What Are Targeted Probiotic Strains? Targeted probiotic strains refer to specific species or subspecies of bacteria that may provide beneficial effects for a particular condition or area of the body. They have unique characteristics and functions that make them effective in addressing specific concerns. When it comes to bowel health, there are several key targeted strains of probiotics that may help support our digestive system… 7 of the Best Targeted Probiotic Strains for GI Health 1. Lactobacillus acidophilus This is one of the most well-known and extensively studied probiotic strains. It’s commonly found in yogurt and other fermented foods, but also is available in supplement form. Lactobacillus acidophilus may aid digestion and improve overall gut health by increasing the production of enzymes essential for nutrient absorption. 2. Bifidobacterium lactis Another widely researched strain, bifidobacterium lactis has been linked with improvements in conditions like constipation and diarrhea due to its anti-inflammatory properties. This strain works by producing lactic acid, which helps fight harmful bacteria while promoting healthy intestinal microflora balance. 3. Streptococcus thermophilus As a key component in the production of yogurt and cheese, streptococcus thermophilus also can be found as a strain in many probiotic supplements. Its ability to produce large amounts of lactic acid makes it an effective probiotic for reducing lactose intolerance symptoms, supporting healthy digestion, and helping to prevent infections. 4. Lactobacillus plantarum This highly adaptable strain is known for its ability to survive harsh conditions of the digestive tract, making it an ideal probiotic for supporting overall gut health. One study has shown that lactobacillus plantarum may be helpful for diarrhea and other digestive issues. 5. Saccharomyces boulardii Unlike other probiotics strains, which are mostly bacteria-based, saccharomyces boulardii is a beneficial yeast that’s been shown to help with antibiotic-associated diarrhea. It also helps restore balance to the gut microbiome by inhibiting the growth of harmful bacteria. 6. Lactobacillus plantarum Known for its ability to survive in harsh environments, lactobacillus plantarum has been found to have a positive impact on gut dysbiosis. It also helps boost the immune system and reduce inflammation in the digestive tract. 7. Lactobacillus rhamnosus This strain is commonly used in probiotic supplements and fermented foods due to its ability to survive stomach acid and bile. Lactobacillus rhamnosus may help alleviate symptoms of diarrhea, gas, bloating, and constipation. Choosing the Right Probiotic Strains When it comes to maintaining optimal bowel health, probiotics can play a crucial role in promoting digestion and relieving digestive issues such as constipation and diarrhea. However, with numerous probiotic strains available on the market, choosing the right one for your specific bowel needs can be overwhelming. Here are a few key factors to consider when selecting probiotic strains to support bowel health. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs Before delving into the various types of probiotic strains, it’s important to identify your specific bowel needs. Are you struggling with constipation, diarrhea, or just looking to improve your overall gut health? This will guide you in selecting the most appropriate probiotic strains that target your specific concerns. Look for Bowel-healthy Strains Some probiotics have been extensively studied for their positive effects on bowel health. These include lactobacillus acidophilus and bifidobacterium bifidum, which may help reduce uncomfortable gut symptoms. Confirm the Colony Forming Units When choosing a probiotic supplement, pay attention to the colony forming units (CFUs) listed on the label. CFUs indicate how many live bacteria are present in each dose of the product. While there’s no recommended daily intake for CFUs – since everyone’s body is different – it’s generally suggested to choose products with at least 10 billion CFUs per serving. Check for Shelf Stability Shelf stability refers to how well a probiotic supplement retains its potency until its expiration date under specified conditions such as temperature and humidity levels. It’s essential to pick a product with good shelf stability so that the probiotics can reach your gut alive. Consider Combination Products Some probiotic supplements contain a combination of strains that work together to provide better health benefits. For instance, products with both lactobacillus and bifidobacterium strains are believed to have a synergistic effect on overall digestive health. [/wc_box] Targeted Probiotic Strains Choosing the right probiotic strains for your bowel health can be a trial-and-error process. It may take some time for you to see noticeable improvements in your bowel health, so be patient and consistent with taking probiotics regularly for optimal results. Probiotics work best when taken regularly as part of a healthy lifestyle, including a balanced diet rich in fiber, adequate hydration, and reduced stress levels. It’s recommended to consult with a healthcare professional before starting any new supplement regimen. Also, be mindful of any food sensitivities or allergies you may have when choosing probiotics to ensure optimal health benefits. 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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Here’s How L-Theanine and Magnesium Can Help Calm Your Mind and Body!
In the fast-paced world we live in, stress is no stranger to many of us. But what if there was a natural solution that could help bring balance back to your life? Enter one of the best ways to help reduce stress and support your mental health and overall well-being…supplements. Supplements for Stress and Mood In recent years there’s been increasing interest in using natural supplements as part of a holistic approach for managing stress and mood. Among these supplement ingredients are l-theanine and magnesium. Both l-theanine and magnesium have shown promising results in supporting a healthy response to stress and improving mood. When taken together, these two supplements can work synergistically to provide a more comprehensive approach to managing stress and occasional feelings of anxiousness. Let’s take a closer look at these calming nutrients. L-theanine L-theanine is a unique amino acid found primarily in green tea leaves and is commonly known for its ability to promote relaxation. Chemically speaking, l-theanine is structurally like the neurotransmitter glutamate, which plays a role in transmitting nerve impulses in the brain. This similarity allows l-theanine to bind to the same receptors as glutamate, producing an inhibitory effect on the brain’s excitatory (stimulating) activity. This means l-theanine can help calm overactive neurons and induce a state of relaxed alertness. L-theanine may help elevate levels of GABA (gamma-aminobutyric acid), another important neurotransmitter associated with relaxation and mood regulation. By supporting GABA production, l-theanine promotes feelings of calmness while reducing feelings of being stressed. In addition to its calming effects, l-theanine also may help improve focus and concentration without causing drowsiness. It does this by increasing alpha wave activity in the brain – electrical patterns that promote a state of wakeful relaxation. Alpha waves are associated with increased creativity, mental clarity, and reduced stress levels. Another benefit of l-theanine is its potential to enhance sleep quality. Studies indicate that taking l-theanine before bedtime may help improve sleep efficiency by promoting deep relaxation without negatively affecting REM or dream sleep stages. Magnesium Magnesium is a vital mineral that plays numerous roles in the body. It’s the fourth most abundant mineral in the human body and is involved in over 300 biochemical reactions. This crucial nutrient is necessary for maintaining various bodily functions, including muscle and nerve function, blood sugar regulation, blood pressure control, energy production, and protein synthesis. Magnesium is often associated with strong bones and teeth. While this is one of its essential functions, there’s much more to this powerful mineral. Magnesium also aids in the proper functioning of our nervous system by regulating the levels of neurotransmitters such as serotonin and dopamine. These chemical messengers play a crucial role in the regulation of emotions, making magnesium a significant factor in managing stress and mood. Also, magnesium helps regulate levels of the stress hormone cortisol, which can become elevated during periods of extreme stress. Having sufficient amounts of magnesium in our bodies can help reduce stress responses and promote relaxation. One indication of magnesium deficiency is muscular tension or spasms. This can occur when calcium accumulates in muscles causing them to contract involuntarily. Supplementing with magnesium can relax tense muscles and help prevent cramping or stiffness. Another way that magnesium contributes to stress reduction is through its role in improving sleep quality. Lack of sleep may cause irritability due to imbalances in neurotransmitters such as GABA. This inhibitory neurotransmitter promotes relaxation and counteracts excitatory brain chemicals responsible for triggering stress responses. Calming Couple: L-theanine and Magnesium So, how exactly do l-theanine and magnesium work together to combat stress and negative emotions? The combination of both supplements helps promote balance between excitatory neurotransmitters like glutamate with inhibitory ones like GABA, resulting in increased mental alertness coupled with reduced nervous thoughts. Additionally, l-theanine and magnesium have neuroprotective properties, helping to shield the brain from oxidative stress. They also work together to enhance focus and concentration while decreasing mental fatigue caused by stress. These two supplements work synergistically to help support a healthy response to stress, promote relaxation, balance neurotransmitter levels in the brain, and regulate hormones involved in stress responses. Incorporating these nutrients into your daily routine can help provide a natural way to manage your stress levels and maintain a sense of calm in your life. That’s why BrainMD is proud to offer its stress-reducing, calm-inducing formula… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness.* This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium – 100 mg Ashwagandha – 600 mg L-theanine – 400 mg [/wc_box] Benefits of Calm My Brain These ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* Calm My Brain is a unique blend of dynamic nutraceutical ingredients for reducing anxiousness, promoting relaxation, and preparing you for restorative sleep.* Perfect Pair: L-theanine and Magnesium L-theanine and magnesium are both natural ingredients that may help reduce stress.* By working together, these nutrients can provide even greater benefits by supporting GABA, which helps promote relaxation in the brain.* Incorporating these two ingredients (along with ashwagandha) into your daily routine may help manage stress and improve your mental well-being.* Try Calm My Brain today! Be sure to consult with a healthcare professional before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Study Effectively at Home: Tips to Study Smarter, not Harder!
Studying at home has its perks! You don’t have to leave the house, and snacks are easily accessible; it’s both comfortable and convenient. However, it can be easier to procrastinate and get distracted at home, making it harder to have productive study sessions. Fortunately, we’ve gathered the best tips to help you study from home smarter, not harder! Best Ways to Study Smarter at Home Develop a Routine Study routines, like daily routines, are key to helping you become more efficient. Routines are your friend. They will help you develop a rhythm around studying and spend less time deciding when, where, and how long to study. Choose a set time of day to study regularly, or if you need more flexibility, connect your studying to another part of your daily routine. For example, study right after dinner, or when you finish your workout session. Choose a Designated Area It doesn’t have to be a fancy home office, (although this’s definitely nice!) but choose a designated area for studying. It could be your kitchen table, a desk, or even a spot in your living room. It’s important to avoid your bed as your study area because not only will you probably be tempted to take a nap, but also it can mess with your nighttime sleep patterns. Some things to consider when setting up your study area: Get some natural light if possible. This can improve your mood and energy. Choose a supportive, comfortable chair. Keep it tidy to reduce clutter and distraction. Get Dressed Whether you’re working from home, or just studying at home, it can be tempting to put on (or keep on) your pajamas for comfort. However, getting or staying dressed, depending on if you’re studying in the morning or afternoon, will signal to your brain that you’re still in work mode. Dress for success. It’s a simple hack that can increase productivity. Prepare Healthy Snacks When you’re working hard, the craving for a study snack is sure to hit. Set yourself up for success by preparing your snacks ahead of time. This way you won’t have to make decisions about what to eat, stop working to spend time in the kitchen, or run out to pick something up. Don’t underestimate the power of what you choose for a snack. A snack with protein will fuel your body and brain. Consider a high-protein snack like guacamole, hummus, or trail mix. Or, if you’re looking for a basic packaged bar to keep in your bag, try the plant-based Brain Boost Bar. Snack Prep Tips: Keep a list with all your favorite snack options handy to help you when you’re planning or shopping. Prepare snacks in batches to save time. Don’t forget water! Keep a water bottle nearby when studying. Not all snacks are created equal. Avoid sugary and processed options. Caffeine and energy drinks will backfire in the long run. Instead, grab a high-protein, balanced snack like apples and almond butter, edamame, or a nut mix. Set a Study Plan Daily Do you know what you want to accomplish when you sit down to study? How about your focus for the day? It’s smart to take a minute and make a plan at the beginning of each study session. Use the active studying method by asking questions at the beginning, middle, and end of your studying to increase productivity. Questions to ask before you begin studying: What am I about to learn? What do I already know about this? Questions to ask while you study: Can I paraphrase this? Are there keywords or ideas to write down? How does this fit into a bigger picture? Questions to ask at the end: What are the main takeaways from today? What do I need to review later? What do I need to learn next time? Having a plan can help you stay focused and give you an identifiable starting and ending point. Set Timers to Keep You on Track Setting a timer is a simple way to keep you on track and to help you move through your tasks. If it’s overwhelming for you to tackle long study sessions, set short timers and allow yourself small breaks in between. Having a timer will help you stay motivated to work when it’s time to work, and allow you to truly unwind and relax when your timer ends. Use Sounds to Your Advantage Sounds can be a powerful tool for productivity and focus. On the other hand, research has shown that some sounds can be a distraction and have a negative impact on your ability to focus. Best Study Sounds: White noise Nature sounds Classical music Headphones are ideal to help eliminate other sounds if you have distracting noises around in your home while you are studying. Stay Active This tip is specifically for before or after studying. Stay active in your everyday life. It’s good for your overall health and will help with concentration, focus, and productivity when you study. If you want to study more effectively at home, be sure to exercise regularly. 4 Common Studying Pitfalls and What To Do Instead 1. Getting distracted by social media and cell phones. This is probably the number one distraction and interruption to effective studying. Do This Instead: Turn off notifications while you study. Check your phone for a set amount of time during breaks. 2. Starting without a focus. If you sit down to study without knowing what you want to accomplish, you may get to the end of the study session without learning what you really needed to. Do This Instead: Make a plan and set a timetable. 3. Studying in your bed. It’s comfy and cozy, but it isn’t the most productive place to be. Do This Instead: Make your bed in the morning and don’t return to it until bedtime. 4. Cramming last minute with lengthy study sessions. Don’t let procrastination get the better of you, leaving you with no other option than to cram the night before. Do This Instead: Do shorter nightly reviews to stay on track. Study Smarter, Not Harder It comes down to thinking ahead. Start by developing a routine, a time and a place to study, and be sure to dress for success. Plan and prep your study snacks, set a daily study plan, and use timers and sounds to your advantage. Finally, stay active when you aren’t studying to improve your concentration, focus, and overall well-being. Implement these smart study tips and you’ll be more effective when studying at home. 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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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/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.
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Plant-Based Nutrition: A Beginner’s Guide to Thriving on a Vegan Diet
Back when I was in nursing school, inspired by the strong connection established between eating plant foods and achieving optimal health, I tried a vegan diet. Imagine my surprise when, after 3 months, I got some blood test results back. Surely they’d show my health had improved—right? Nope! I realized I made the same mistake that a lot of people do when they go vegan: eliminating the meat and other animal products but replacing them with loads of fruit, pasta, bread, and other grains. No wonder this diet had actually increased my triglycerides and cholesterol levels. Yes, I’m a huge proponent of ditching all dairy and eating loads of delicious veggies. But if you’re adopting a vegan diet, you must choose the right foods and refuse the wrong foods to maximize your health benefits. Let’s go over some basics to help you get started. What Is Vegan? Many vegan beginners are confused about what can and can’t be consumed, so it’s useful to define this diet. In short, vegans don’t eat anything that’s animal derived. So, while it’s fairly obvious that meat is off the menu, you may not realize that you’ll have to avoid products like honey, beeswax, dairy, eggs, and the many foods that have not-so-obvious animal ingredients. For example, you might be surprised to know that fish sauce is hiding in your Asian meal, or that Worcestershire sauce contains anchovies. Gelatin is made from animal bones and tissues. Soups often contain beef or chicken broth. And confectioner’s glaze is actually made from the secretions of insects. As a vegan, you’ll need to carefully scan labels and do your research. On the positive side, there’s now a wealth of information about ingredients available online—just make sure you’re checking with a reputable source. The best way to ensure you’re eating 100% vegan is to avoid processed foods and to cook from scratch at home—which I recommend doing anyway, regardless of your diet. How to Start Being Vegan: My Top 3 Tips 1. Don’t fall into the “fake meat” trap. Nowadays, you’ll find a ton of “meat replacements” on grocery store shelves. Fake chicken, ham, bacon, beef—you name it, it’s out there. Many beginning vegans assume these are a simple swap and rely on them heavily as they plan their meals. But this is another reason why you must read labels—you’ll find that many of these vegan meat replacements are processed and filled with nitrates and fillers. If you do choose something in this category, read the ingredient list and nutrition label first. These products, like many processed foods, can have sky-high sodium or saturated fat counts. 2. Understand which nutrients you need. When you go vegan, you’ll be missing out on some key essential nutrients. Essential nutrients are those that your body doesn’t make on its own, so you must consume them in your diet or through supplements. For example, a vitamin D supplement will help provide both vitamin D (which boosts immunity and helps the body absorb calcium) as well as iron, to promote healthy blood and energy levels and prevent anemia. Because you won’t be consuming omega-3 fatty acids—necessary for the brain, heart, and joints, and offering anti-inflammatory, cholesterol-improving effects—take algae-based omega-3 DHAs. (Don’t rely on flax oil, which can cause inflammation.) Meanwhile, you can get 9 of the 20 essential amino acids (the building blocks of our cells) through BrainMD’s OMNI Protein powder, which is vegan-friendly. Vegans are particularly vulnerable to shortages of lysine, threonine, tryptophan, and methionine. OMNI Protein powder’s branched-chain amino acids promote muscle health and energy to support a vegan diet. Finally, be conscious of your vitamin A and B12 intake. Both can be consumed through a quality multivitamin, but it’s also a good idea to increase your intake of vitamin A-rich foods. I recommend consuming 6 times the beta carotene on a vegan diet, so load up on produce that’s bright red, orange, and dark green. 3. Choose your foods carefully. You can be vegan and still have a seriously unhealthy diet. If you’re living on French fries, white bread, and candy, you definitely won’t feel any better as a vegan. So let’s look at some general advice on what to eat—and what to avoid: Beware of genetically modified organisms (GMOs). Common culprits include corn and soy—respectively, about 85% and 80% of our supply of these are GMOs, and these two ingredients are present in many processed foods. Also ditch canola oil for healthier oils, like coconut, avocado, olive, macadamia nut, sesame, or walnut. Swap out addictive, empty-calorie white sugar for stevia. And choose organic for vegetables, such as zucchini, that tend to be GMO. Consume plant-based protein at least twice daily. In addition to adding OMNI Protein powder to your morning smoothie, incorporate 2 to 4 ounces of organic tofu or tempeh (made from fermented soybeans and rich in vitamin B12) in your meal. Vegetables like spinach, as well as grains like quinoa, can also be great protein sources. Lentils and beans contain amino acids, but because most legumes and grains actually contain compounds that are digestive inhibitors to protein, I recommend eating these in moderation. Avoid vegan junk food. French fries, potato chips, white potatoes, rice, bread, candy bars, or donuts, even if they’re vegan, should be on no one’s shopping list. Foods like these quickly increase inflammation in your body and raise your blood sugar. These staples of the Standard American diet (SAD) also boost your risk for mood issues and brain fog. If you’re going vegan, select a diet of unprocessed, raw or lightly cooked whole foods. Stick to the produce, not processed-food, aisles of the supermarket. Plant-Based Diet Essentials The good news is that, following my advice above, you should be getting plenty of complex carbohydrates and protein. In The Omni Diet, I recommend that 70% of your daily calories should come from complex carbohydrates. Everyone—even carnivores—should eat 9 cups of vegetables each day, which you might find easier on a vegan diet. Simply include veggies with each meal and snack to stay on target. Then make sure you obtain healthy fats through high-quality sources, including avocados; raw, unsalted tree nuts and seeds; and healthy oils such as coconut oil, macadamia nut oil, and extra-virgin olive oil. Here are some more healthy, vegan-friendly foods to keep on hand at home: Hummus, salsa, and guacamole for dipping raw vegetables Shirataki, soy-free noodles (use these instead of pasta—my favorite brand is Miracle Noodle) Unsweetened almond milk or hemp milk (to replace cow’s milk), as well as coconut milk Almond, macadamia nut, or cashew butter (avoid peanut butter, which is high in omega-6 fatty acids and susceptible to contamination) Flax seeds, chia seeds, hemp seeds, and hemp seed oil Raw, unsweetened cacao (not commercial cocoa) and raw cacao nibs Tofu (as an egg replacement, 8 ounces of firm tofu is about the equivalent of 4 eggs) Fresh and dried herbs and spices, which provide rich nutritional benefits and extra flavor Small amounts of fresh and frozen fruit—the best choices are organic strawberries, blueberries, raspberries, and blackberries Superfoods (try maca root, goji powder, lacuma, and pomegranate) Embracing Whole Foods for Better Health Scientists have gone back and forth about determining which is healthier—a vegan or carnivorous diet. Regardless, many of the same rules apply: read labels, be mindful of ingredients, choose your foods wisely, and avoid the health-sapping SAD foods that create disease in favor of whole foods that will truly nourish your body. Following these guidelines, you’ll be on your way to improved longevity and better health, no matter what diet you choose.
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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.
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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
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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!
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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.
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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.
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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.
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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.
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