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Are Naps Good for You? Here's the Best Tips for Napping as an Adult
Would you like to take more naps, but aren’t sure if you should? Or do you like to squeeze in a daytime nap regularly, or on occasion when the opportunity presents itself? If so, you might be wondering if they’re good for you or if you should make some changes to your napping habits. We can probably all agree that quality sleep is important for good health. During sleep your body rejuvenates and repairs itself. Adequate sleep is linked to a healthy immune system and sleep is essential for a healthy body and brain. On the flip side, when your body doesn’t get enough rest, you’re more susceptible to illness, mood swings, and increased stress levels. Lack of sleep can also lead to lower productivity, energy, creativity, and problem-solving abilities. Is It Okay to Take a Daytime Nap? The short answer is yes. This is good news for all the nappers out there! One of the biggest benefits that research has found is that napping can improve cognitive function. However, pay attention to the length of your nap. Limit your nap to 30 minutes or less if you want to feel the immediate positive effects that a nap can provide. Power naps are called just that for a reason. Research has shown that short naps can give you an immediate powerful boost in alertness and cognitive function. If you’re feeling midday fatigue, finding a place to take a quick snooze might be just the thing you need. It’s recommended that adults aim for 7-9 hours of sleep per night. But let’s face it, sometimes you aren’t going to be able to get adequate sleep. Life happens and getting enough sleep isn’t always straightforward, whether it’s due to sleep disturbances, or just not enough time in the day. Taking a nap can help when you aren’t able to get enough quality sleep at night. One study found a link between regular nappers and larger total brain volume. As you age, your brain volume tends to decrease. Taking naps may slow the decline, leading to greater overall brain health. Health Benefits of Naps: Increased alertness Reduced sleepiness Increased productivity Improved mood Better relaxation Physical rejuvenation Enhanced cognitive performance Improved memory There are just a few guidelines you should stick to when trying to make the most of your nap. 4 Helpful Tips for Napping As an Adult 1. Shorter is Usually Better The length of your naps is one of the most important considerations when determining if the nap is good for you or not. Research has shown that naps under 30 minutes are best. A nap of 10-20 minutes is an ideal length to aim for as an adult. When you take a long nap, you’ll enter the deeper sleep stages, which can lead to grogginess upon waking. This probably isn’t what you’re hoping for when you start your nap. Naps longer than 30 minutes have been linked to adverse health conditions, along with potentially messing up your natural nighttime sleep rhythms. However, if you need a longer nap to catch up on lost sleep, try to get about 90 minutes. These longer naps can be restorative and will allow you to complete a full sleep cycle. It may take longer to recover from these naps, and they may disrupt nighttime sleep. 2. Set an Alarm Setting an alarm is the best way to make sure you get the length of nap that you’re intending. It’s so simple! Yet many of us have thought, “I’m just going to rest my eyes for a minute” only to fall asleep and find that we’ve slept much longer than we wanted to. Set your alarm, even if you’re just resting your eyes, and you won’t regret it. 3. Choose the Right Time of Day The best time of day to nap is in the early afternoon. Your body’s natural circadian rhythm dips around this time, making it easier to rest and experience a restorative nap. If you wait too long to take your nap and it’s closer to evening, you may find it harder to fall asleep at your usual bedtime. The ideal nap time is between 12:30 pm and 3:00 pm. You don’t want to sabotage your nighttime sleep with a late nap. Taking a late nap is like eating a snack too close to dinner and spoiling your appetite. For this reason, aim for a nap before 3:00 pm. 4. Don’t Nap in Complete Darkness When you’re taking a nap, it’s best if you can let a little light in. Turning out the lights is okay, but try to avoid napping in total darkness. If you can leave a window open to let in the natural daylight, this is best. Letting in light will help signal to your brain that it isn’t yet time for your nighttime sleep and help you to avoid falling into a deeper sleep. What If I Can’t Nap? If you find it hard to take a nap, that’s okay! Naps might just not be for you. Some people struggle with the ability to fall asleep for a nap. If you experience poor sleep quality at night, napping might worsen your sleep challenges. Napping can give you a needed boost, but it isn’t the only option. If you find yourself in need of a midday pick-me-up, below are a few other ways to naturally increase your energy. Other ways to get a daytime energy boost: Exercise Take a walk Meditate Get some natural light Eat a healthy snack Engage in social interactions The Conclusion About Naps As an Adult A short nap has many potential benefits including increased energy, alertness, mood, and physical and mental performance. People who nap regularly seem to benefit more from naps than the occasional napper. If you aren’t sure if naps are right for you, find a quiet place in the early afternoon, set an alarm, turn down the lights, and take a quick snooze. You might just wake up feeling refreshed and ready to take on the rest of the day with renewed vigor. Next time you get the chance for a daytime nap, go ahead and take one – guilt free. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Ultimate Guide on How to Start Decluttering Your Home & Life
Decluttering is a fabulous way to energize your home and your life. The clutter that surrounds us can take a toll on us physically and emotionally. Taking time to evaluate what you have, what you don’t need anymore, and what you want to keep can be therapeutic and freeing. Clearing out the unnecessary clutter will almost certainly reduce stress and mess, and create more opportunities for peace, creativity, and relaxation in your home. Why Decluttering is So Hard One of the biggest reasons decluttering your home is hard is due to the decision-making factor. A great way to make the decisions easier is to follow a checklist. Decluttering can come with a lot of emotions. We sometimes hold onto things because we feel sentimental about them. Or maybe it’s not even sentimental, we just feel guilty about throwing things out. Other times we hold onto things from a scarcity mindset. We’re afraid that if we throw something out that we don’t use, we might need it “someday” in the future. These are usually small items that are replaceable, that we can borrow, or find a substitute for if that “someday” does come around. Give yourself permission to let go of the guilt and live in abundance. Believe that if someday you need that random ball of twine that has been in your drawer for years, you will be able to get some in the future. Alright, now that you’ve decided you want to start decluttering your home and your life, where do you start? We’ve got you! Start with our checklist and take it one room at a time. Declutter Checklist A checklist isn’t only helpful with giving direction as to what to do next, but it also gives you that satisfying feeling of being able to check something off of a list. It’s a simple act that can keep you motivated and help you to feel empowered. 50 Things That You Can Declutter in Your Home Right Now Bathroom Expired makeup, medication, and sunscreen Skin care products you haven’t used in a while Old towels or washcloths Empty or almost-empty products Dried-out or old nail polish Skincare samples Stretched out hair ties and broken bobby pins Old toothbrushes Duplicate hair tools like combs and brushes (keep only your favorite) Hotel toiletries Anything else that you no longer need, use, or want Bedroom Paper clutter Books that won’t be read again Unused or unnecessary furniture Worn out sheets Clothes that no longer fit Clothes that you haven’t worn in over a year Worn out shoes Extra hangers Socks with holes Broken jewelry Old and excess purses or baggage Anything else that you no longer need, use, or want Kitchen Expired food Excess cooking tools Excess dishes Appliances you don’t use Old dish rags Cleaning supplies that you don’t use Fridge magnets that you don’t care about Unmatched food containers Excess plastic or paper bags Anything else that you no longer need, use, or want Living Room Old magazines Paper clutter Excess blankets and pillows Decor that you no longer like Excess electronics or remotes Extra cables or chargers Hobby items that are no longer used Anything else that you no longer need, use, or want Kids Rooms & Playroom Broken toys Unused or outgrown toys Paper clutter Games or puzzles with missing pieces Used up activity or coloring books Outgrown clothing Old shoes Extra blankets or pillows Anything else that the kids no longer need, use, or want Now that we’ve gone through your home room by room, it’s worthtaking a moment to mention a few of the intangible things in your life that you can get rid of today. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] 3 Intangible Things That You Can Throw Out of Your Life Right Now Guilt We all feel unnecessary guilt from time to time. Remind yourself to let it go with these positive affirmations: I am enough. I am doing enough. Excess Media It’s easy to consume social media when we’re feeling bored, tired, or stressed. Throw this out, and you can feel new energy and productivity right away. People Pleasing You don’t need to please everybody, it’s impossible actually. Setting boundaries and only saying “yes” to the things that are important to you is a powerful way to feel less clutter in your life. [/wc_box] How to Make Decluttering a Daily Habit Tackling everything all at once can be overwhelming. Instead, try doing a little at a time. Look for a place in your daily routine to add a few minutes of organizing or decluttering. The end of the day is a great time to reset and do a little decluttering. Set a Timer If you have a limited amount of time to spend on decluttering, set a timer. This simple act can keep you motivated to keep working and allow you to stop when it ends. The 10 Item Trick Make it a habit to choose 10 items at a time to clear out of a room or space. This little trick will give you a concrete number of items to work on. The items can be large or small. This 10 item trick can be used daily or weekly. Declutter Your Home in Your Down Time When you’re waiting for food to cook, or clothes to finish in the drier, take those few minutes to look in the junk drawer, or toss out old papers. Those little minutes will add up over time, resulting in a tidier space. Anything you decide to purge, should be thrown away on the day of decluttering. This will help you see the physical results of your work as well as help you to avoid spending more time thinking about your decisions. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] TIP: Ask yourself these 5 questions when deciding if you want to keep an item: 1. Do I love it? 2. Do I use it? 3. Would I buy this item now? 4. Is this item worth the space it’s taking up in my home? 5. Could this item benefit someone else? [/wc_box] Make It Fun Add an element of fun while you declutter your home to make it go faster and be more enjoyable. Plus, it can be a great way to multi-task! Here are a few ideas: Turn on music Listen to an audiobook or podcast Call a friend to chat with while you work Invite someone over, or enlist your partner to help Treat yourself to a reward when you complete an area Donate Don’t forget about donating! Old clothing, old shoes, and old hobby items are all great things to consider donating. It can be rewarding to donate something that you don’t use, that you know someone else will enjoy. Focusing on the joy of giving can make it easier to part with the items you no longer need. Learning to Let Go Letting go can be a challenge for all of us. When you feel intimidated by the process of decluttering, try repeating a positive affirmation or mantra such as, “I create the life I want.” This can help remind you that you’re capable, and that letting go can benefit you. Start today and do a little at a time. When you declutter your home, you’ll be better able to make the most of your space and feel the positive effects of a decluttered life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How Your Heart & Sexual Health Can Improve Cognitive Function
Maintaining optimal brain health is essential for a fulfilling life. The brain relies heavily on blood flow to receive nutrients and eliminate toxins. Research reveals that it's not our brain cells that age rapidly, but rather the blood vessels supplying them. This insight highlights the critical role of vascular health in preserving cognitive function as we age. In this comprehensive guide, we'll explore proven strategies to enhance blood flow to the brain and promote overall well-being. The Importance of Blood Flow Blood flow is crucial for delivering oxygen and nutrients to cells, while removing waste products. Despite its relatively small size and light weight (about three pounds), the brain consumes 15% of the body's blood supply.¹ As such, maintaining healthy blood circulation is vital not only for cognitive function, but also for overall physical health, including heart and sexual health. The Connection Between Blood Flow and Brain Aging Studies suggest that brain cells may not deteriorate as quickly as previously thought.² Instead, the aging of blood vessels that supply the brain can affect cognitive function. As these vessels age, they become less efficient at delivering blood, leading to potential brain dysfunction. 6 Strategies to Enhance Blood Flow to the Brain 1. Regular Exercise Engaging in regular physical activity strengthens the cardiovascular system, ensuring efficient blood flow throughout the body, including the brain. Activities like aerobic exercises, strength training, and yoga can significantly enhance vascular health. 2. Healthy Diet Consuming a diet rich in brain-healthy foods can promote better blood flow. Include foods high in antioxidants, omega-3 fatty acids, and essential vitamins and minerals. Examples include leafy greens, fatty fish, berries, nuts, and seeds. 3. Stress Management Extreme stress can constrict blood vessels, reducing blood flow. Practicing stress-relief techniques such as meditation, deep breathing exercises, and mindfulness can help maintain optimal vascular health. 4. Adequate Hydration Staying well-hydrated is essential for maintaining blood volume and flow. Aim to drink at least eight glasses of water daily. 5. Avoiding Harmful Substances Minimize the intake of substances that can damage blood vessels, such as caffeine, nicotine, and recreational drugs. Reducing alcohol consumption can also benefit vascular health. 6. Optimal Sleep Quality sleep is crucial for vascular repair and overall health. Aim for 7-9 hours of uninterrupted sleep per night. The Role of Vascular Health in Erectile Dysfunction There is a notable correlation between vascular health and erectile dysfunction (ED). As blood flow decreases, the risk of ED increases, which is often accompanied by cognitive decline. Research from the Boston School of Sexual Medicine indicates a significant overlap between ED and brain dysfunction, particularly in aging males.³ Key Statistics 40% of men aged 40 may experience erectile dysfunction and brain dysfunction. This rate increases dramatically with age, with nearly 70% of men aged 70 experiencing both conditions. Promoting Blood Flow to the Brain, Heart & Muscles To ensure healthy brain function, it's essential to focus on vascular health through: Exercise: Regular physical activity improves cardiovascular health and enhances blood flow to the brain. Diet: Eating a brain-healthy diet rich in antioxidants and omega-3 fatty acids helps support vascular health. Hydration: Drinking plenty of water ensures adequate blood volume and flow. Supplements: Brain & Memory Power Boost, which contains ginkgo biloba extract, helps support blood flow and cognitive function.* Brain & Memory Power Boost With six research-backed ingredients, this daily cognitive enhancer helps you think faster, stay focused, and feel mentally sharp at any age.* Whether you're overwhelmed, overworked, or just want a cognitive edge, this is your go-to for sharper memory and clearer thinking.* Blood Flow Supporting Ingredient Ginkgo Biloba Extract Derived from the leaves of the ginkgo biloba tree, this supplement supports healthy cerebral blood flow.* It enhances oxygen delivery to the brain, promoting cognitive health.* "Brain & Memory Power Boost is one of the best brain-health supplements available, offering support for a wide range of cognitive functions including focus, memory and mental clarity." – Daniel G. Amen, MD Get In The Flow Maintaining brain health is intricately linked to the health of your blood vessels. By focusing on strategies to enhance blood flow, such as regular exercise, a healthy diet, stress management, and hydration, you can support cognitive function and overall well-being. Supplements that include ginkgo biloba extract offer additional support for maintaining optimal blood flow and brain health.* Embracing the above practices can help ensure a vibrant and healthy life as you age.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Maldonado, K. A., & Alsayouri, K. (2023). Physiology, brain. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/ 2. Disouky, A., Sanborn, M. A., Sabitha, K. R., Mostafa, M. M., Ayala, I. A., Bennett, D. A., Lu, Y., Zhou, Y., Keene, C. D., Weintraub, S., Gefen, T., Mesulam, M.-M., Geula, C., Maienschein-Cline, M., Rehman, J., & Lazarov, O. (2026). Human hippocampal neurogenesis in adulthood, ageing and Alzheimer’s disease. Nature. 3. Boston University School of Medicine, Center for Sexual Medicine. (n.d.). Epidemiology of ED. Retrieved March 23, 2026, from https://www.bumc.bu.edu/sexualmedicine/physicianinformation/epidemiology-of-ed/
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Guilt-Free Dark Chocolate Fondue Recipe with Brain Boosting Ingredients!
By now, you’ve probably heard that consuming small amounts of dark chocolate can offer health benefits. Multiple studies have shown that chocolate, in its natural form, may increase blood flow to the brain, reduce blood pressure, improve cardiovascular function, and in some instances, even quell stress responses. Unfortunately, most of the chocolate lining the shelves of your local supermarket won’t give you the same kind of health benefits. In fact, most commercial chocolate bars are heavily processed, loaded with artificial chemicals, and filled with unhealthy ingredients like refined sugar, dairy, milk solids, butterfat, and synthetic flavors. So, while unprocessed chocolate, or raw cacao/cocoa, is inherently nutritious, most commercialized varieties are not. Dark Chocolate vs. Milk Chocolate Since many of the health benefits associated with chocolate come from flavanols, the main type of flavonoid found in cocoa, the more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more it loses the qualities that make it healthy in the first place. Considering that dark chocolate is typically less processed and contains a minimum of 35 percent cocoa, it keeps more of its health benefits than milk chocolate, which normally contains less than 10 percent cocoa. The Healthiest Type of Chocolate When it comes to which type of chocolate is the healthiest, dark chocolate reigns supreme. Dark chocolate varieties contain higher amounts of cocoa – usually 60 to 80 percent. Benefits of Dark Chocolate: Loaded with flavonoids and other polyphenols May help improve blood flow to the heart and brain Supports vascular function High in fiber Substantial source of vitamins B1, B2, B3, B6, E, and K Filled with a variety of antioxidants Rich in essential minerals including magnesium, iron, zinc, potassium, and phosphorus Beneficial for circulation in the body A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help neutralize negative thoughts and feelings How to Shop for Healthy Dark Chocolate Looking for a healthy dark chocolate bar? Doctors and nutritionists recommend choosing varieties that contain more than 60 percent cocoa, have a low natural sugar content and short ingredient list with no dairy, refined sugars, unhealthy fats or synthetic flavors. At BrainMD, we recommend Dr. Amen’s Brain In Love Chocolate Bars. Packed with heart-healthy, brain-boosting ingredients and 9 grams of fiber, this ethically sourced, sugar-free treat is great for the entire family. With Valentine’s Day right around the corner, try Brain in Love Chocolate Fondue. It’s the guilt-free way to satisfy your chocolate cravings and sweeten your Valentine’s Day celebrations. Fondue Without the Fuss Typical chocolate fondue recipes are packed with sugary chocolate, whole milk, and unsalted butter. Here’s a simple recipe that’s completely vegan, keto-friendly, refined sugar-free, and requires just three ingredients – unsweetened almond milk, pure vanilla extract, and heart-healthy dark chocolate. Dark Chocolate Fondue Recipe Serves 3-5 people Ingredients: 4 bars of Brain in Love dark chocolate, chopped 1/3 cup unsweetened almond milk 1/4 tsp vanilla extract (optional) Recipe Instructions: Using a cutting board and sharp knife, carefully chop 4 bars of Brain in Love dark chocolate into small pieces. Combine the chopped chocolate pieces, unsweetened almond milk, and vanilla extract in a heavy-bottomed saucepan. Set the pan over low heat and gently stir until melted. Mix regularly to prevent burning. When the chocolate is completely melted and glossy, taste test for texture. If you’d like your fondue thinner, add a few tablespoons of non-dairy milk until you’ve reached your desired consistency. Once desired consistency is reached, transfer into a dry serving bowl or fondue fountain. Serve chocolate fondue warm with your favorite dippers. We suggest fresh fruit (berries, pineapple, banana slices, apple slices, etc.), or raw unsalted nuts for an added crunch. Recipe Notes: Chocolate and water don’t mix! If your melting dish or serving bowl has water on it, it can cause your chocolate to seize and turn grainy. Make sure everything is clean and dry before starting. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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How Berberine Can Help With Appetite Control & Balance Your Glucose Levels
Have you had a difficult time losing weight—or maintaining your weight loss? Have you tried numerous diet fads, only to be disappointed with the results? If so, you’re not alone. Many of our modern-day quick fixes for weight loss are not backed by scientific studies, and they aren’t sustainable in the long-term. No wonder so many Americans find themselves trapped on the discouraging seesaw of weight fluctuation. But as the science and technology behind optimizing health progresses, here’s some good news: You can take advantage of a science-backed approach to metabolic wellness that actually provides results. A new formula from BrainMD called Smart Metabolic Burn acts as a natural appetite suppressant that will help burn fat, balance glucose levels, and regulate metabolism in as little as 12 weeks. How Smart Metabolic Burn Works Metabolism is an always-fluctuating influence in our bodies, dependent on factors like muscle mass, physical activity levels, and age. As we age, muscle mass naturally declines, and many people find it more difficult to keep weight off. But many other factors may also be wreaking havoc on your metabolism, especially unhealthy lifestyle choices like drinking alcohol, consuming sugar (including high-glycemic carbs), and eating fried foods. With habits like this now forming the basis of the Standard American Diet, it’s no wonder that so many people are looking for a “magic bullet” for weight loss. Unfortunately, as you may have found, these products come with a lot of promises and not enough results. To help change this pattern and offer an effective solution, Smart Metabolic Burn was created with a one-two punch of clinically studied ingredients, berberine and oleoylethanolamide (OEA), in a single formula. The supplement is designed to help optimize metabolism, activate fat burning,and promote weight control (just make sure you commit to a healthy diet and regular exercise, too). The formula also supports a healthy inflammatory response and improves insulin sensitivity, especially among those who have blood sugar issues. Many people can benefit from adding Smart Metabolic Burn, a twice-a-day supplement, to their daily routine. It’s ideal for those seeking support for their metabolic, cardiovascular, and GI health. Others may be struggling with cravings or overeating, or have had difficulties maintaining healthy blood sugar levels. And if you’re a woman, especially one who’s experiencing age-related complications, note that clinical studies have demonstrated the supplement’s support for better weight management and reduced oxidative stress within this demographic specifically. Berberine Benefits If you’re not familiar with the ingredient berberine, let’s review some key facts. Berberine, derived from benzylisoquinoline alkaloids found in medicinal plants, has been long established as a promising natural ingredient for metabolic concerns. It’s been used for years in traditional Ayurvedic and Chinese medicine. To maximize effectiveness, Smart Metabolic Burn contains the bioactive form of this ingredient, called dihydroberberine. This allows for rapid absorption in the intestines, ensuring the body can harness its full metabolic benefits. Here’s how it works inside the body: Berberine naturally improves your blood sugar regulation and aids weight loss because it increases the IGF-1 (insulin-like growth factor 1) hormone. This process then stimulates an increase in insulin production, which encourages the body to become more insulin-resistant over time. Ultimately, this helps promote better health and weight loss. And, unlike many diet fads and “miracle” ingredients, berberine has been the subject of scientific study and shown promise for its weight loss capabilities and positive effects on metabolic processes. In one study, berberine was shown to prevent fat accumulation, both in vitro and in human beings. Berberine not only produced weight loss, but it significantly reduced blood lipid levels. Researchers concluded that “berberine is a potent lipid-lowering compound with a moderate weight loss effect,” and may even be able to assist with osteoporosis treatment and/or prevention. Another study on berberine concluded that it improves insulin sensitivity by inhibiting fat store, as patients with metabolic syndrome were able to decrease their BMI with berberine treatment over 3 months. And recent findings published in a November 2023 issue of Frontiers in Pharmacology noted that berberine “works against lipid metabolic diseases by synergistically regulating multiple lipid metabolism-related targets in the liver, gut, and blood vessels.” As used in Smart Metabolic Burn, berberine can help decrease abdominal fat and waist-to-hip ratio, activate AMP-activated protein kinase (AMPK) to combat visceral fat, regulate blood sugar levels, support digestive health, promote cardiovascular health, and provide nutritional support for women experiencing hormonal or age-related issues. Essentially, it helps optimize your body’s natural fat-burning potential while offering a long list of additional health benefits. It primes your body for metabolic wellness, acts like a natural appetite suppressant that activates fat burning, and is clinically formulated to support healthy weight management. Optimizing Results With OEA Berberine is only one part of the Smart Metabolic Burn equation. The other star ingredient is Oleoylethanolamide (OEA), which has been shown to reduce overall inflammation and oxidative stress in the body. This is especially helpful for people who are trying to work out more often or change their body composition. Blending berberine and OEA in one powerful blend, Smart Metabolic Burn is the first product of its kind that’s been clinically studied for its effects on weight management and inflammation. The powerful compound OEA works to reduce appetite and enhance metabolism. It’s been recognized in the scientific community as offering a novel approach to weight management. That’s because it works synergistically in the body to reduce overall food intake, stimulate lipolysis (the breakdown of triacylglycerols into free fatty acids and glycerol), and increase feelings of satiety. Its weight loss effects have been examined in studies, which show that OEA activates peroxisome proliferator-activated receptor-α. This process reduces blood lipid levels and helps break down unhealthy visceral fat, especially around the abdomen. Say Goodbye to Frustration, Say Hello to Results If you’re tired of struggling with your weight, don’t be discouraged. So many Americans have tried every last weight loss solution, only to be disappointed with the results—or even gain back more weight than they lost. Others find themselves stuck on a weight loss plateau, finding that the scale won’t budge after making some amount of progress. And yet others are fighting a constant battle with unhealthy habits and thoughts around food. That’s why it’s so important that Smart Metabolic Burn is clinically formulated for sustainable weight control. It’s not a quick fix or a fad, but a supplement that works within the body to actually address the root cause of weight-related challenges. Thanks to its targeting of inflammation in the body and its decreasing effects on oxidative stress, Smart Metabolic Burn addresses the underlying causes of weight gain, rather than keeping you stuck in the never-ending cycles associated with yo-yo dieting. Let’s review the many benefits of Smart Metabolic Burn: Supports metabolic health Reduces oxidative stress Promotes and helps regulate healthy blood sugar levels and insulin sensitivity Supports metabolism of fat in the liver Maintains healthy cholesterol and triglyceride levels Supports a healthy inflammatory response within the body Benefits body composition (when paired with diet and exercise) Supports gut health Promotes cardiovascular health Encourages sustainable weight management Ultimately, this formula is ideal for those who struggle with everything from food cravings to overeating. All 3 ingredients found in the supplement—berberine, dihydroberberine, and OEA—have been shown to decrease the desire to eat in excess while increasing feelings of fullness or satisfaction when eating. And, even though this is a very promising supplement for menopausal women and those who have been diagnosed with prediabetes, all adults over 18 (both men and women) can take advantage of the anti-inflammatory and metabolic effects of Smart Metabolic Burn. Rewrite Your Weight Loss Story For those who have tried a long list of weight loss and other health supplements without experiencing the transformations they hoped for, Smart Metabolic Burn can be a game-changer. With science-backed benefits and a powerful combination of superstar ingredients shown to support the body, this formula leaves fads behind and instead targets real results. Give Smart Metabolic Burn a try today!
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From Heartbreak to Healing: Overcoming the Pain of Losing a Pet
Back in 2020, on “The Brain Warrior’s Way Podcast,” my husband, Dr. Daniel Amen, and I discussed a study that explored the connection between having a cat and increased happiness. Researchers found that typical interactions with a cat—including petting, training, and feeding—increase blood flow to the front of the brain, especially the medial inferior prefrontal cortex. Daniel calls this “the happy part of the brain.” Not surprisingly, findings from a 2023 edition of the American Psychiatric Association’s (APA) Healthy Minds Monthly Poll found that 86% of Americans believe their pets have a positive impact on their mental health. So many of us love our pets as if they were our children. No matter what kind of mess they might make in the house or what funny quirks they have, we can’t help but feel better when they’re around. But what happens when a pet reaches the end of its life? Ask anyone who’s had a pet—their death can sting as much as losing any other member of the family. At the same time, because it is a pet and not a human being, others around you—co-workers or friends, for example—may not understand or validate your grief, which can complicate your feelings even further. But it’s crucial to go through a grieving process for your pet, just like you would with any loss. The Symptoms of Grief When your pet dies, it’s natural to feel deep sorrow. The APA defines grief as “the anguish experienced after significant loss,” which can cause “physiological distress, separation anxiety, confusion, yearning, obsessive dwelling on the past, and apprehension about the future.” In addition, losing a pet may fall under the subcategory of disenfranchised grief, which refers to types of grief that may be overlooked or not treated as seriously as, for example, the death of a human loved one. While everyone responds differently to grief, there are a variety of symptoms that commonly present themselves after loss. In serious cases, someone may experience depression or suicidal thoughts. Others may struggle with getting proper sleep or demonstrate the aftereffects associated with PTSD. And still others may notice changes in eating patterns, feelings of numbness or overwhelm, or intense emotions, such as sadness, anger, fear, or guilt. The main point to remember is that these reactions are normal. They also don’t unfold in any linear fashion—they may come in waves, intensifying and then lessening over time. In other words, grief does not occur on a schedule. The classic 5 stages of grief (denial, anger, bargaining, depression, and acceptance) don’t necessarily happen in this exact order, and you could feel a mixture of them all at once. It’s also worth noting that disenfranchised grief may feel more complicated. That’s because other people often don’t provide outer validation for your grief, while a lack of societally approved grieving rituals can prevent proper processing of the difficult emotions that are bound to arise. But that doesn’t mean you can’t take steps to cope with the loss of your pet. Just the opposite—these factors make it even more important to care for yourself in the wake of your loss. 5 Tips to Cope With The Loss of a Pet While keeping in mind that the process is unique to each person and that we’re entitled to our grief, certain activities can help you work through this loss and cope in healthy ways. Here are some suggestions to get you started. 1. Acknowledge Your Emotions Because others might not understand your feelings of loss when it comes to the death of a pet, it’s crucial for you to acknowledge and validate them for yourself. Therefore, take the time to face your emotions and to be gentle with yourself as you work through them. Don’t judge yourself for feeling sadness, anger, or loneliness. If it feels appropriate, you may choose to engage in typical rituals, such as a funeral or memorial service, to obtain some closure after your pet’s passing. 2. Channel Your Emotions Positively An uplifting project can be just the thing that raises your spirits, helps you grieve, and gives you something constructive to do while you’re working through your emotions. For example, you can journal about your feelings or favorite memories with your pet. You can write a letter to your pet, saying goodbye and expressing your love and gratitude for the times you’ve shared. Or you may want to create an album or scrapbook with photos and other mementos of your deceased pet. While it’s important to face your emotions, at other moments you may simply want to take your mind away from the grief. In these times, try channeling your energy into a creative pursuit, like making a poem, song, or painting. You may want to hop on a phone call with a loved one or make a gratitude list. You can spend quality time with friends and family in person to help boost oxytocin, the “cuddle hormone.” Or make an effort to give back in your community—a tactic that’s proven to boost your outlook in both the short term and long term. 3. Keep Moving Pets like dogs usually get us outside and moving every day—that’s one of their many benefits. When possible, keep up those activity levels so you can still get the positive mood boosts associated with movement. Exercise and exposure to nature have been shown to restore the body, mind, and spirit. If you can’t get outside, try an indoors workout or even just dancing in your living room—these can be great for working through feelings like anger and frustration. 4. Maintain Your Basics Don’t forget to take care of your physical body at this time. Grief can actually lead to physical effects, including fatigue, gastrointestinal issues, increased levels of cortisol (the stress hormone), and immune imbalances, to name a few. To ensure quality sleep and beat insomnia, try supplements such as melatonin (1 mg), vitamin B6 (10 mg), magnesium (100 mg), GABA (300 mg), 5-HTP (50 mg), and theanine (100 mg). Also make sure that you’re practicing the core tenets of good sleep hygiene so that your body has enough time to repair itself overnight. In addition, eat a well-balanced diet that’s rich in fiber, healthy fats, lean protein, and nutritious herbs and spices to support your overall health. As tempting as it can be to eat junk food when you’re feeling down, the reality is that a poor diet is only going to depress your mood even further. Finally, stay hydrated with plenty of water. 5. Don’t Isolate When grief strikes, many people are afraid or unmotivated to reach out for help. But remember that asking for help is a sign of strength, not weakness. Consider joining a grief support group, talking to a therapist or counselor, or calling a mental health hotline to discuss your feelings. Chances are, you’ll find that almost everyone has had a similar experience, and you’ll feel less alone. In serious cases of grief, you might want to seek out medical help. But, since grief can be misdiagnosed as various psychiatric conditions, before taking any medications or making other major changes, you might benefit from a brain SPECT scan. This will help in creating an effective customized treatment plan if needed. Take Your Time Moving Through Grief When it comes to coping with grief and loss, perhaps the best tip is to simply give yourself patience and time. We can’t speed up, predict, or opt out of the process, and that’s OK. Some days, you may find yourself exhausted; other days, you’ll be flooded with gratitude for the time you spent with your pet. Know that your feelings are normal, valid, and just part of being human. Practice self-compassion as you work through your grief and move forward on the path toward acceptance, hope, and healing.
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Here's Why You Should Try Box Breathing to Reduce Stress
What if someone offered you a way to relax your body, clear your mind, and enhance your focus in a few minutes – for free? Would you wonder what the pill was, or the catch? Well, there really is a way to receive those health benefits in a few minutes, and you can do it virtually anywhere. All it requires is breath. It’s called box breathing. It’s a simple relaxation technique that involves breathing in and out and holding in between. It’s designed to facilitate a calming response after experiencing something stressful. The best part? It’s easy and it works! What Is Box Breathing? Box breathing is a deep breathing technique designed to calm the mind and body after a stressful experience. Also known as equal breathing, four-square breathing, or just square breathing, the technique’s roots come from the ancient yoga practice of pranayama (breath control); the Sanskrit word for box breathing is sama vritti pranayama. Pranayama involves regulating the breath, which may improve mental and physical well-being. Just as a box has four sides, the breathing sequence involves a slow count to 4 for a total of 4 times. Here’s how it works: Breathe in through the nose for a count of 4. Hold your breath for a count of 4. Breathe out for a count of 4. Hold your breath for a count of 4. Repeat 4 times. Today, box breathing has gained popularity due its use in medical settings and in the U.S. military. Patients use box breathing to help manage feelings of anxiousness and pain during procedures. Navy SEALs use it to boost mental focus and promote calm in high-stress scenarios – as well as help ward off panic attacks and reduce feelings of anxiousness in combat situations. It’s no doubt valued because it delivers measurable results, having been shown to have a healthy impact on blood pressure, heart rate, and cortisol levels (the body’s main stress hormone). Benefits of Box Breathing Box breathing is actually a form of deep (diaphragmatic) breathing, which has myriad proven benefits. Here’s how it works. In times of stress, your sympathetic nervous system goes on high alert, readying your body for fight or flight. The breathwork from box breathing helps to calm the stress response and engage the parasympathetic nervous system, also known as the “rest and digest” nervous system. When this happens, all the physiological changes of the stress response can return to normal. Indeed, markers of relaxation have been noted in multiple studies following deep breathing exercises. A 2017 study showed a reduction of cortisol as well as improved attention following deep breathing. It also noted that deep breathing may be helpful in calming stress, reducing feelings of anxiousness, and boosting low mood. The breath counting used in box breathing can be meditative too. In another study, breath counting was associated with greater focus and better mood. What’s more, research shows that yoga, which incorporates deep breathing, especially over time, may help an individual react differently to stress in the future. Evidence suggests that the relaxation response resulting from deep breathing may alter how certain genes are switched on. Also, it may help to reduce the activation of genes associated with stress and inflammation. In a recent study, it was demonstrated that box breathing produced a greater stress-reducing impact on the body than mindfulness meditation – although mindfulness meditation did have benefits as well. One measurable effect was a greater reduction in heart rate. Imaging studies of brains after deep breathing exercises show changes that tend to increase comfort, relaxation, pleasantness, energy, and alertness, while reducing arousal, feelings of anxiousness, low mood, anger, and confusion. Box Breathing for Well-Being Breath is a powerful tool available for you to use at any time of day, virtually anywhere. You can adjust the counts of each step as needed but keep them consistent. Experts say it’s effective before, during, or after a stressful event. It doesn’t require a calm environment to work. Try it in an airport before you board, during an exam, or after a difficult conversation. Practice it at your desk in the afternoon to relieve stress, refresh your focus, and boost your energy. Use the technique as a ritual before you go to sleep. Or start your day with it and add in some positive affirmations. The benefits are waiting! 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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Embracing Your Alone Time: What to Do When You Feel Lonely
Being alone doesn’t have to be a negative experience. In fact, it could be just what you need for personal growth and self-discovery. If you’re looking for ways to turn solitude into an opportunity for meaningful reflection and personal enrichment, keep reading! Understanding Loneliness: The Difference Between Being Alone and Feeling Lonely Feeling Lonely Loneliness is a common human experience that can affect people of all ages, genders, and backgrounds. It’s often thought of negatively since it can cause feelings of sadness, isolation, and longing for social connection. Feeling lonely is an emotional state that arises from a perceived lack of social connectedness or meaningful relationships. These feelings may be intensified by societal norms and expectations that place a high value on socialization and being part of a group. Loneliness isn’t always linked to physical isolation or a lack of social interaction. Ironically, it’s possible to feel lonely at social gatherings or even in a crowd. When intense and prolonged, these feelings can have detrimental effects on one’s mental health and well-being. However, there’s a distinction between feeling lonely and being alone. Being Alone Being alone refers to physically being by oneself without any company or social interaction. This could be due to circumstances such as living alone, not having close friends or family nearby, or choosing to spend time by oneself. Being alone doesn’t necessarily equate to loneliness as some individuals may find solace and enjoyment in their own company. Key Differences One key difference between being alone and feeling lonely is the level of distress associated with each state. While being alone may be seen as temporary solitude or a personal choice, feeling lonely tends to bring about more negative emotions such as emptiness, despair, and self-doubt. Another important factor in understanding loneliness is the quality vs quantity of relationships. A person may have many acquaintances, or even a large circle of friends, but still feel deeply isolated if these connections lack depth and intimacy. Conversely, someone with just one close friend or family member who they confide in regularly may feel less lonely despite spending most of their time alone. Notable Nuances It’s important to realize that there are nuances between being alone and feeling lonely. While some may thrive in solitude, others may experience deep feelings of loneliness despite being surrounded by people. It’s crucial to understand these distinctions to effectively address and cope with feelings of loneliness. Why Alone Time is Important In our hectic society, finding some quality alone time may seem like a luxury. However, carving out time for yourself is crucial for your mental, emotional, and physical well-being. Alone time means consciously choosing to spend time by yourself without any distractions or obligations. It doesn’t necessarily mean being completely isolated; instead, it’s about creating a peaceful environment that allows you to relax, reflect, and recharge. Whether you’re an introvert or extrovert, everyone can benefit from alone time. Here’s why alone time is so important and how it can positively impact your life. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Enhances Self-awareness Spending some uninterrupted moments with yourself allows you to get in touch with your thoughts, feelings, and emotions. It provides you with an opportunity to understand yourself better and identify what truly matters to you. This can lead to increased self-awareness and personal growth. Boosts Creativity Being alone can help unleash your creativity as it allows your mind to wander freely without any external distractions. Many artists, writers, and musicians find inspiration during moments of solitude. Reduces Stress The modern lifestyle has made stress one of the most common mental health issues. Taking occasional breaks from social pressures can help lower levels of the stress hormone cortisol, which can contribute to mood issues and burnout. Improves Problem-solving Skills An individual’s decision-making process may be negatively influenced by external factors. Alone time provides space for unbiased contemplation and can lead towards better problem-solving. Increases Productivity Being alone allows you to focus on a task without interruptions or distractions, which can help improve productivity. You also can use your alone time to plan and organize your thoughts, goals, and priorities. [/wc_box] Embracing Your Alone Time: 5 Top Tips for How to Enjoy Your Own Company Embracing your alone time can be a daunting idea for many people. The thought of being by yourself and disconnected from others can trigger feelings of loneliness and isolation. However, spending time alone can be a positive and enriching experience if approached with the right mindset. Here are some tips to help you make the most of your alone time: 1. Set Aside Designated Alone Time While juggling various activities and responsibilities, it can be easy to let alone time fall by the wayside. However, it’s important to intentionally set aside specific times in your schedule to spend by yourself. This will allow you to fully disconnect from outside distractions and focus on recharging your mind, body, and soul. 2. Engage in Activities That Bring You Joy Alone time offers an opportunity to participate in things you may not have had the chance to do while surrounded by others. Think about the activities or hobbies you enjoy. Whether it’s reading a book, painting, or even just taking a long bath, be sure to incorporate these activities into your alone time routine. 3. Practice Mindfulness Instead of constantly reaching for your phone or turning on the TV when you’re alone, try practicing mindfulness instead. Take a moment to focus on your breathing or get outside for a nature walk. This can help you be more present in the moment and appreciate the beauty around you. 4. Embrace Solitude Becoming comfortable with alone time is an essential part of self-care. It allows you to listen to your inner thoughts and needs without any external influences or distractions. Use this opportunity to reflect on your life. What makes you happy? In what areas do you want to improve? Self-awareness is one of the keys to personal growth. 5. Start a New Hobby or Skill Use your alone time as an opportunity to discover new hobbies or learn new skills. Maybe you’ve always wanted to learn how to play an instrument or cook a certain cuisine – now’s the perfect time! Not only will this challenge your mind and keep you focused, but it also can boost your confidence and provide a sense of accomplishment. Take Time for Yourself Embracing alone time can have numerous benefits for your mental and emotional well-being. It can help you disconnect from the constant noise and distractions of the outside world while giving you a chance to recharge and focus on yourself. Instead of turning to social media or seeking validation from others, try embracing your alone time as an opportunity for self-reflection and personal growth. Use this time to practice self-care activities such as journaling, reading, exercising, or indulging in a hobby you enjoy. Remember, taking some time for yourself isn’t selfish, it’s essential for your overall well-being. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Leptin Resistance and How Does It Affect My Weight?
Are you tired of struggling with your weight? Feeling frustrated by endless diets that produce marginal results? If you’re looking for ways to increase energy levels and transform your body from within, here’s what you need to know about leptin resistance and how it can sabotage your efforts to be a fitter, healthier you. Leptin Basics A hormone that plays a crucial role in regulating energy balance and body weight, leptin is often referred to as the “satiety hormone” because it signals the brain when the body has had enough food, promoting feelings of fullness after eating. Leptin is produced by fat cells and plays a vital role in regulating fat storage and metabolism. It influences the breakdown of fatty acids for fuel and inhibits fat synthesis, helping to prevent excess fat accumulation in tissues such as the liver and muscles. Also, leptin promotes glucose uptake by the muscles while decreasing glucose production by liver cells, which helps regulate blood sugar levels. The primary function of leptin is to maintain energy homeostasis in the body. This means it works to ensure that energy intake (calories consumed) matches energy expenditure (calories burned) to maintain a stable body weight. When leptin levels are low, it signals the brain that there isn’t enough stored energy in the body, leading to increased appetite and decreased metabolism. On the other hand, high levels of leptin can indicate excess stored energy and may suppress appetite while increasing metabolism. What is Leptin Resistance? Leptin resistance affects millions of people worldwide. It’s a hormonal imbalance that occurs when the body becomes desensitized or resistant to leptin. When there’s an adequate amount of fat stored in the body, leptin levels increase, signaling the brain that you’re full and don’t need more food. This mechanism helps maintain a healthy weight by preventing overeating and promoting energy balance. However, as a person gains weight, their fat cells produce excessive amounts of leptin. Over time, this constant bombardment of leptin signals can cause the brain to become desensitized to these messages. This can result in the brain not receiving accurate information about your body’s energy stores, leading it to believe you’re constantly hungry and always in need of more food. One of the major causes of leptin resistance is excess body fat. The more adipose tissue (fat) we have in our bodies, the higher our levels of circulating leptin are likely to be. Increased levels of leptin can lead to inflammation in muscle tissue and the hypothalamus – the area of the brain known for appetite regulation and metabolism. Aside from excess body fat, there are other factors that can contribute to leptin resistance. These include: a diet high in processed and sugary foods extreme stress lack of quality sleep sedentary lifestyle habits When someone is resistant to leptin, they may experience symptoms like constant hunger, food cravings (especially for high sugar and high fat foods), difficulty losing weight, and low energy levels. This can make it incredibly challenging to maintain a healthy weight and lead to weight gain. In addition to its physical effects, leptin resistance also can have an impact on mental health. Constant cravings and emotional eating can cause feelings of shame or guilt. This can create a negative cycle of unhealthy eating behaviors that can be hard to break. Signs of Leptin Resistance If you’ve been unsuccessful at losing weight, despite following a strict diet and exercise routine, you may be experiencing leptin resistance. This condition can be frustrating and demotivating for those trying to achieve their weight loss goals, but it’s reversible with some lifestyle changes. Here are some signs that you may be leptin resistant: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Persistent Food Cravings Leptin’s main function is to signal the brain when the stomach is full. But when someone is resistant to leptin, their brain doesn’t receive these signals, which can leave them feeling hungry, even after they’ve eaten a full meal. As a result, they may experience strong and persistent cravings for high-calorie foods such as sugary snacks or fatty foods. Inability to Lose Weight Individuals with leptin resistance may find it challenging to lose weight no matter how much they restrict their caloric intake or increase physical activity. This may occur because their body’s metabolism has slowed down due to reduced sensitivity to leptin, making it difficult for them to burn fat efficiently. Weight Gain Around the Waist Leptin resistance can cause an increase in fat storage around the waistline, known as visceral fat. This type of fat is particularly harmful as it surrounds vital organs and increases the risk of developing serious health conditions. High Levels of Triglycerides Individuals with leptin resistance often have high levels of triglycerides, a type of fat found in the blood. Elevated triglyceride levels can contribute to weight gain, especially around the abdomen, and increase the risk of heart issues. Insulin Resistance Leptin resistance is closely associated with insulin resistance, another condition that affects metabolism and can contribute to weight gain. Insulin resistance occurs when the body doesn’t respond well to insulin, which is responsible for regulating blood sugar levels. This can lead to excess glucose being converted into fat and stored in the body. [/wc_box] Fortunately, there are ways to address leptin resistance and improve sensitivity to leptin signals. 7 of the Best Ways to Support Healthy Leptin Levels 1. Improve Your Diet The first step in managing leptin resistance is to adjust your diet. Consuming a high-fat diet or excessive amounts of sugary foods can lead to an increase in leptin levels, which can eventually lead to resistance. In contrast to the standard American diet, focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods can help provide your body with the nutrients it needs while also keeping blood sugar levels stable. 2. Reduce Inflammation Inflammation plays a significant role in causing leptin resistance by interfering with its ability to signal satiety and regulate appetite. To reduce inflammation in the body, include more turmeric, ginger, garlic, and leafy green vegetables into your diet. Also, avoid processed foods and excess alcohol consumption, which may cause inflammation in the body. 3. Get Adequate Sleep Lack of sleep may disrupt hormonal balance (including leptin levels), which can lead to insulin sensitivity and further contribute toward weight gain. Aim for 7-9 hours of sleep each night to support healthy hormone function and keep leptin levels balanced. 4. Exercise Regularly Exercise may help to improve insulin sensitivity, reduce inflammation, and aid in weight loss, all of which play important roles in reversing leptin resistance. Engage in regular physical activity such as walking, jogging, strength training, or any other form of exercise that you enjoy, for at least 30 minutes a day. 5. Manage Stress Excess stress may contribute to leptin resistance as it can alter the way your body responds to hormones. Find ways to manage stress such as practicing mindfulness techniques like meditation, yoga, deep breathing, or engaging in enjoyable activities. 6. Try Intermittent Fasting Studies show that intermittent fasting may help improve insulin sensitivity, reduce inflammation, and regulate leptin levels. Consider incorporating intermittent fasting into your routine by narrowing your eating window to 8-10 hours each day. 7. Consult With Your Doctor If you suspect you have leptin resistance, or are having difficulty losing weight despite making healthy lifestyle changes, consult with your doctor or healthcare professional for proper diagnosis and treatment options. They may recommend medication or supplements to help improve your condition. Manage Leptin Resistance Leptin resistance is a complex hormonal imbalance that can have significant impacts on appetite regulation and metabolism. By understanding the basics of this condition and implementing healthy lifestyle habits, you can work toward improving leptin sensitivity and overall health. Remember that managing leptin resistance takes time and patience. Be consistent with these steps and seek support from a healthcare professional if needed. With dedication and the right strategies, you can overcome leptin resistance and reach your health and weight goals. 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 Are Some of the Best Ways to Reduce Hair Loss
Our bodies are always changing as we age. And just like aging can cause impactful changes to our skin, joints, and bones, it impacts our hair too. Unfortunately, one of the major unwanted changes that happens with aging is we lose hair. A healthy head of hair is a sign of youth and vitality, and is often a significant aspect of one’s identity. (There’s a reason the global hair and scalp care market is estimated to be worth more than $80 billion!) As such, hair loss can be very distressing, impacting mental well-being and self-esteem – especially in women, research shows. On a brighter note, a healthy lifestyle and hair/scalp hygiene, early detection, and treatment can all help to promote healthy hair growth and slow hair loss. Here’s what you need to know about hair loss and aging. What Happens to Your Hair As You Age? Typically, our scalps have a lot of hair, estimated to be around 100,000 to 150,000 hairs. Shedding is normal. In fact, we typically lose about 50 to 100 hairs a day as part of the normal hair growth cycle. Your hair goes through an initial growth phase (anagen) that lasts between 3 and 10 years. Then it enters a transitional phase (catagen) that lasts 2 to 3 weeks when growth stops. Finally, it enters a 3- to 4-month resting phase (telogen) when hair is shed from the scalp. Then it repeats. When shedding outpaces growth, the result is hair loss (also called alopecia). Most everyone experiences some hair loss with aging, to varying degrees, as many hair follicles stop producing new hairs over time. One study that followed hair loss in adult men, both with and without signs of balding for a period of 8 to 14 years, observed a natural succession of changes. In general, they observed a shortened duration of hair growth and reduced diameter of hair shafts, as well as a prolonged interval between the shedding of a hair and the emergence of a replacement hair. Thus, the rate of hair growth typically slows with age and hair strands may become smaller and finer and more susceptible to damage, breakage, and loss. When the hair is lost, some follicles don’t regenerate new ones causing thinning and balding. When combined with genetic influences and hormonal changes, aging can cause greater damage to follicles and more pronounced hair loss in both men and women. Lifestyle factors can catch up with us as we age and may cause greater hair loss in some people. We lose hair on our bodies and faces too. Women’s remaining facial hair tends to get coarser, especially on the chin and around the lips. Men tend to grow longer and coarser nose, eyebrow, and ear hair. Types of Age-Related Hair Loss Androgenetic alopecia (AGA), commonly called male-pattern baldness or female-pattern baldness when it affects women, is the most common form of age-related hair loss. AGA results from a genetic predisposition that makes the hair follicles sensitive to male hormones (androgens) found in both men and women, which leads to follicles producing thinner hair and then no hair at all. AGA occurs gradually, in patterns specific to men and women, and affects up to 80% of men and 50% of women during their life, with an increasing prevalence according to age. It can happen any time after puberty. Early signs of male-pattern baldness can typically be noticed by age 30, but they can be earlier in the late teens or early 20s. They include: Hair thinning or loss on the crown of the head Hair thinning or loss near the temples Receding hairline Women tend to keep their hair longer. Visible signs of female-pattern baldness often occur when there are dramatic hormonal fluctuations during menopause. They typically include: Thinning on the top of the head on the part line Diffuse thinning branching out from the part line Balding at the crown Senescent alopecia, also known as late-onset alopecia, typically develops over the age of 50 in men and women. Like with AGA, it involves a decrease in the number of follicles and hair diameter, but it occurs in individuals with no history of family balding. Due to these similarities, it’s sometimes considered a sub-type of AGA. Lifestyle Factors and Age-Related Hair Loss A number of habitual lifestyle activities can cause oxidative stress, degradation of your hair, and eventual hair loss too. Examples include repeated sun exposure, chemical hair treatments, use of heated styling tools, and wearing of hair styles that pull at your hair. Nutritional deficiencies in certain key nutrients and minerals can lead to hair loss over time. Other lifestyle factors such as untreated skin conditions, hormonal imbalances (i.e. thyroid), steroid use, and being overweight can all lead to hair loss as you age. What You Can Do to Reduce Hair Loss Here are tips to promote healthy hair and minimize hair loss as you grow older: Wash your hair less frequently (about twice a week) as over-washing can cause your hair to become dry and brittle. Use quality hair products (recommended by a hair professional) to volumize and condition your hair. Only style your hair on special occasions. Use a quick-dry towel instead of a blow-dryer. Eat a brain healthy diet that includes lean protein, loads of vegetables and fruits (with anti-aging antioxidants), fermented vegetables and fiber (for gut health), healthy fats, and minerals such as biotin, iron, zinc, and more. Don’t smoke. It can damage hair follicles. Keep stress in check with meditation, exercise, and time in nature. Of course, there are medications and treatments available for hair loss. Consult your medical doctor or dermatologist to learn more about treatment options. Beware Unusual Hair Loss While hair loss is a normal part of aging, unusual hair loss isn’t. If you experience sudden hair loss of any kind or receding hair if you’re a woman, it’s important you see a medical doctor as soon as possible. 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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Why Tana Amen Loves Taking Ashwagandha for Better Sleep
You’ve probably heard me talk many times before about my past struggles with sleeping—and just how important quality sleep is for total health. Lack of sleep, or poor-quality sleep, has been associated with a long list of health problems: type 2 diabetes, high blood pressure, heart attack, plus increased risk of car accidents, depression, and substance abuse, to name a few. In addition to long-term effects, too little sleep can throw your daily life into a fog, triggering symptoms like fatigue, forgetfulness, inattentiveness, and irritability. There are so many factors that can interfere with getting a good night’s sleep. For me, it’s taking thyroid medication, but for you the problem might be sleep apnea, drinking too much caffeine or alcohol, or not practicing good sleep hygiene. Luckily, I’m now armed with so much information about getting better slumber—without the use of habit-forming sleeping pills that make you feel like a zombie the next morning. Instead, I know I can tap into the power of natural solutions to help me achieve a full and restorative night of rest. And one of the top tools in my arsenal is ashwagandha. While this ingredient has been used for centuries in some parts of the world, perhaps it has only recently arrived on your radar, as ingredients called adaptogens are receiving more attention by the U.S. medical community and consumers. Or maybe you’ve never heard about it at all. Let’s dig into some facts and scientific findings around this amazing ingredient, including the benefits of ashwagandha and how to use it for better sleep. What Is Ashwagandha? Ashwagandha has long been a revered herb within the ancient practice of ayurveda, which has been used in India as a type of medical and healthcare system for more than 4,000 years. Ayurveda translates to “life knowledge” or, as some call it, “the science of life.” Unlike many doctors’ approach in the Western world, this holistic system takes into account a wide range of healthcare aspects, from spiritual practices to diet and exercise—not just medicine. Ultimately, the goal of using ayurvedic principles is to achieve balanced well-being in mind, body, spirit, and environment. Ashwagandha’s scientific name is Withania somnifera, but it’s also commonly known as Indian ginseng and winter cherry. The word ashwagandha means “smell of the horse,” named after the plant’s pungent natural odor. Its Latin name, somnifera, means “sleep-inducing.” The entire plant—roots, leaves, and stems—has traditionally been utilized for its health benefits, but the root preparations are most common and have been the most extensively researched. Benefits of Ashwagandha Within ayurveda, ashwagandha is respected as a rejuvenating, health-promoting plant. This has been backed up by the modern scientific community, with studies pointing to its beneficial chemical constituents, including flavonoids, phenolic acids, alkaloids, saponins, tannins, and withanolides. Researchers have suggested that it could have anti-cancer, immunity-boosting, cardio-protective and neuro-protective properties, as well as anti-aging, anti-stress, and anti-diabetic effects. Therefore, it may be helpful in preventing or treating conditions from arthritis and anxiety to neurodegenerative and cardiovascular diseases. It’s also important to note that ashwagandha is an adaptogen. These unique botanicals were explored in the 1940s, when Soviet scientists sought to improve the ability of their athletes, cosmonauts, and soldiers to withstand stress. This category of ingredients is appropriately named, because they help the body adapt to and respond to various stressors. They increase resistance to stress while decreasing the body’s sensitivity to stress. In other words, utilizing an ingredient like ashwagandha actually helps your body perform better naturally, rather than draining your natural reserves or forcing an override of the body’s systems, as is the case with many stimulants or pharmaceutical drugs. In fact, my husband, Dr. Daniel Amen, routinely recommends ashwagandha to his patients who struggle with feeling anxious or tense. It’s a much safer solution than taking benzodiazepines such as Xanax, which can be addictive or even deadly. Ashwagandha, like other adaptogens, has been noted for its positive effects on lowering stress and contributing to enhanced quality of life. That’s why it’s a key ingredient in BrainMD’s Focus & Energy and Calm My Brain, which helps us cope with life’s everyday challenges. Because ashwagandha supports the body’s response to stressors, it promotes a feeling of calm. In summary, human clinical trials studying ashwagandha root concentrates have shown the following effects: Protection against stress and lowering the stress hormone cortisol Reducing anxiety Improving memory, mental focus, attention, fatigue, and sleep quality Reducing food cravings Improving antioxidant defenses Improving thyroid, circulatory, bone marrow, and joint function Speeding up muscle recovery and strengthening Promoting a healthy sex drive Talk about a superstar ingredient! Now let’s look more closely at its potential for promoting better sleep. Ashwagandha for Sleep As noted, clinical trials suggest that ashwagandha extracts may help with sleep, and the National Institutes of Health lists several powerful examples. In one study cited, male and female participants improved their insomnia and lack of restful sleep with a six-week intake of ashwagandha root and leaf extract. The subjects who took ashwagandha extract (versus a placebo) showed improvements in sleep efficiency (time in bed spent sleeping), total sleep time, sleep latency (time taken to fall asleep), and awakening after sleep onset (assessed by a watch monitor on the wrist). They also reported better quality of life. Another trial found similar effects, with ashwagandha intake promoting better sleep quality, sleep latency, mental alertness upon waking, and less perceived anxiety symptoms. Even participants without insomnia who took ashwagandha reported improved sleep. When it comes to the logistics of consuming ashwagandha, many people don’t know where to start. While its strong scent will be mostly neutralized in its typical powdered form (remember that its name means “smell of the horse”), ashwagandha also has a bitter taste. Thus, even in a powder, it doesn’t always mix seamlessly with food and beverages. But don’t let any of these factors detract you from trying ashwagandha for better sleep. I’ve found that bitter tastes can be made much more palatable by combining them with sweet and/or salty flavors. For example, my go-to pairing with ashwagandha in powder form is chocolate. To help you get started, I’ll share a couple of my favorite easy-to-prepare recipes with ashwagandha. They’re so delicious that you won’t even notice the presence of this typically bitter ingredient. First, try whipping up my Chocolate Pudding with Ashwagandha for dessert after dinner. Healthy Chocolate Pudding Dessert with Ashwagandha Ingredients: ½ cup unsweetened almond milk 1 heaping scoop of OMNI Protein Chocolate powder 3 tablespoons (15g) unsweetened cocoa powder 1 medium-size (100g) ripe and frozen banana (Tip: Make your assembly easier by peeling the bananas before putting them in plastic bags in the freezer—then they’ll be ready to go in an instant.) Add 1 handful of spinach for some extra greens goodness ½ teaspoon of ashwagandha powder Blend everything together and enjoy. If you want a sippable smoothie instead, my Chocolate Shake & Ashwagandha is a great option. Simply combine in a blender 1 heaping scoop of OMNI Protein Chocolate powder, ½ cup frozen raspberries, ½ cup frozen strawberries, 1 cup unsweetened almond milk, and ½ teaspoon of ashwagandha powder. This delicious combo tastes like a decadent dessert—but with way more health benefits. Add Adaptogens Like Ashwagandha to Your Routine While ashwagandha is generally a safe ingredient, always consult with your doctor before introducing any new supplement or ingredient to your diet. This is especially important if you may be pregnant or are taking other medications for mental health. Once you have the all-clear, I think you’ll find ashwagandha to be as much of a stress reducer and sleep game-changer as I have. Relish those Zzzs and dream on!
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Best Natural Remedies for Period Symptoms
We’ve rounded up the best natural ways to help you when it’s that time of the month. There are several easy and effective ways to get relief for some of the most common period symptoms, including: ● Menstrual cramps ● Bloating ● Lower back ache ● Headache ● Low mood ● Fatigue ● Poor sleep ● Hormonal acne During your period, it’s normal to feel some negative symptoms that leave you feeling uncomfortable and lousy. Even so, you don’t have to just put up with it. Trying some of these simple and natural ideas during your period can get you feeling better in no time. 8 Best Ways to Get Natural Relief for Your Period 1. Drink Water Yep, you’re already doing it. This one is simple, but it’s tried and true! Hydration is important anytime, but keeping yourself hydrated during your period can help with everything from hormonal acne to headaches, fatigue, and even cramping. Without enough water, your menstrual cramping may be worse than it would be otherwise. Drinking water also helps flush out toxins from the body. It’s generally recommended for women to aim for getting 72 ounces of water daily. Along with getting enough water, try to stay away from caffeine and alcohol. Caffeine is a stimulant and is known to increase irritability and feelings of anxiousness. On the other end of the spectrum, alcohol is a depressant that can worsen mood swings, which are common during this time. Also, excessive alcohol consumption can lead to increased dehydration. 2. Try Herbal Tea Herbs that aid digestion can help relieve the gas and bloating that come with your period. Some good herbal teas to try are peppermint and ginger. Peppermint tea is good for muscle relaxation and preventing bloating. Ginger tea has anti-inflammatory properties and is especially helpful for combating nausea. Chamomile tea is another good choice because it can help with a variety of ailments. It can help relieve period cramps, inflammation, muscle spasms, and ease headaches, while also helping you to get a better night’s sleep. 3. Aromatherapy Utilizing essential oils through aromatherapy may provide some comfort. Essential oils like lavender or chamomile are known for their stress reducing properties. Other oils like citrus oils, or ylang-ylang may help uplift your mood, reduce mood swings, and even help with clearer skin. Essential oils also can be applied topically when diluted with a carrier oil. For example, tea tree oil may reduce inflammation and help with hormonal acne. But let’s not forget the added bonus of essential oils: they smell great! 4. Light Movement and Exercise During your period you might not feel up to your usual exercise routine. That’s okay! But you don’t have to stop exercising altogether. Moving your body may actually help you feel better and more energized. For starters, the endorphins released during exercise can give you a happiness boost almost immediately. They’re also effective, natural pain killers that can help with a variety of period pains. One research study found that exercise was the most effective natural treatment in providing relief from period symptom pain. Combining heat therapy and exercise was even better. Consider a gentler exercise, like yoga, during your period. Yoga promotes deeper breathing which can help circulate oxygen in your body and relieve cramping and muscle tension. Walking and jogging are also great options when you’re looking for a lighter form of exercise, but still want the benefits of a workout. 5. Good Nutrition It’s been said before, but it’s worth repeating, food is medicine. Choosing nutrient-dense foods and eating enough fiber can help you feel better when dealing with the common period pains. Eating foods that reduce inflammation will naturally help ease menstrual cramps. These include things like berries, nuts, leafy greens, and avocados. [wc_row] [wc_column size="one-half" position="first"] Eat Plenty of These Foods: Fruits Vegetables Legumes Whole grains Brown rice Oatmeal Lean proteins Yogurt Nuts and seeds Omega-3 rich foods Salmon Flaxseed Walnuts [/wc_column] [wc_column size="one-half" position="last"] Avoid These Foods: Fatty foods Refined grains High-sodium foods Red meat Spicy foods Caffeine Alcohol [/wc_column] [/wc_row] 6. Meditation Mindful meditation may provide relief for many different ailments, period symptom relief among them. Meditation is an effective and easy way to manage stress, improve relaxation, and decrease pain. Using meditation during your period can help reduce the overall stress you experience during this time. Managing your stress can help reduce hormonal acne, improve sleep, lessen low mood, and mood swings. 7. Vitamins and Supplements Certain vitamins and supplements are worth remembering during your period to help reduce symptoms and support overall health. Magnesium Leading up to your period, magnesium levels in your body naturally fall. A magnesium supplement may help reduce cramps and muscle pains, as well as improve energy levels and overall calm. Omega-3 Fatty Acids Getting additional Omega-3s during your period can help ease cramping due to its anti-inflammatory properties. It also may help with mood and bloating. Vitamin B6 This vitamin is especially helpful for mood regulation and decreasing irritability. Vitamin D Lower levels of vitamin D are often found in women during their periods. For this reason, increasing vitamin D can help reduce overall period-related symptoms. The anti-inflammatory properties of vitamin D can help reduce cramping. Probiotics Taking a probiotic can aid in digestion, reduce bloating, gas, diarrhea, and constipation, all of which are common during your period. 8. Heat Therapy Applying heat to the lower abdomen for cramps, and anywhere you feel muscle aches and pain, can be a quick and easy way to experience immediate relief. You can use a heating pad or pack, or soak in a warm bath or shower. You can help the uncomfortable contractions in your uterus, or cramps, relax when you use heat therapy to increase blood flow to the area, and subsequently reduce pain. Relaxing in a warm bath or a hot shower is also a proven way to relax and unwind. You deserve to relax anytime, but should especially treat yourself during your period! Natural Ways to Feel Better During Your Period If you’re experiencing uncomfortable or bothersome period symptoms, you might have to try a few different things before you find what works best for your body and provides the relief you need. The good news is that all the above suggestions are natural and beneficial for your overall health. Give them a try the next time you need period symptom relief! 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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