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Nourish Your Skin, Joints and Brain with BrainMD’s Smart Collagen Powder
We all want to look and feel young. Unfortunately, many age-defying treatments come with unwanted side effects. That’s why collagen has become so popular in recent years. Consumers looking for skin, bone, joint, and brain benefits have turned to collagen creams, powders, and capsules to help them recapture some of their youthful glow and vitality. But what exactly is collagen and what are its benefits? Let’s take a closer look… Collagen Basics Collagen is a fibrous protein that forms connective tissue and provides structure and support to various parts of the body. It’s produced naturally in the body by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen, which serve various purposes in the body. Having an abundance of healthy collagen helps keep our skin elastic, our nails and bones strong, and our joints well lubricated. Collagen makes up roughly 80 percent of our skin and works in tandem with elastin to help skin maintain its structure and shape. Unfortunately, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Lifestyle factors – such as exposure to sun and pollution, smoking and excessive alcohol consumption, and regular intake of sugar and refined carbohydrates – may cause collagen to degrade even faster. What Are Collagen Peptides? Collagen peptides (also known as hydrolyzed collagen) are small proteins derived from animal collagen and are specifically designed for enhanced absorption and bioavailability. They’re the building blocks of the body’s connective tissues, promoting the health of skin, joints, bones, and more. These proteins are broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen peptides play a vital role in supporting various bodily functions and help maintain brain health. While our bodies naturally produce collagen and amino acids, it’s essential to obtain some of these nutrients from external sources to help support optimal wellness. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support your skin quality, joint mobility, and cognitive function. Collagen supplementation also may be beneficial in supporting the brain and numerous bodily systems. That’s why BrainMD is excited to offer its new, advanced brain and beauty formula… Smart Collagen Taking Smart Collagen may help promote clear skin, healthy bones, better mobility, and improved cognition.* Rich in collagen types I (for bone strength and skin health) and III (for muscles and blood vessels), Smart Collagen’s groundbreaking porcine formula delivers one of the most potent and scientifically advanced collagen supplements currently on the market.* It contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – compared to standard collagen peptides.* Top Benefits of Smart Collagen Smart Collagen may help: Reduce visible signs of skin aging in as little as 4 weeks* Improve skin tone¹ and texture* Boost cognitive function and memory* Support optimal cardiovascular and gut health* Promote joint health and mobility* Protect against pressure injuries* Regulate healthy blood sugar and insulin levels* Provide quicker recovery time* Maintain healthy bone density and joint tissue* Enhance hair and nail health* Who Can Benefit from Smart Collagen? Elderly and Middle-aged Individuals – Collagen peptide supplementation may play a role in healthy cognition and brain structure. This may help with memory, learning, and language skills in older adults. Men and Women – Adults can enjoy the cognitive-enhancing effects of this product. Also, collagen peptides help provide the body with additional protein, which can be absorbed and used by the muscles. Those Struggling with Memory Loss – A pilot study² showed promise for improved memory and cognition in those who consume 5 g of collagen peptides daily. What’s the Smart Collagen Difference? Smart Collagen is rooted in cutting-edge research and advanced hydrolysis technology. Rich in specific collagen peptides high in PO and OG, this innovative formula is designed to maximize the efficacy and benefits of collagen.* Unlike other types of collagen, collagen foods, and collagen vitamins, Smart Collagen’s specialized peptides are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body.* Smart Collagen By the Numbers 5 years of clinical research 10 “gold standard” randomized, double-blind, placebo-controlled human clinical studies 38 patents worldwide 3,000 parts per million (ppm) of PO and OG – many collagen supplements contain less than 100 ppm* Smart Collagen Ingredient Porcine Collagen Peptides Smart Collagen is sourced from the finest porcine available and contains concentrated levels of two bioactive dipeptides: proline-hydroxyproline (PO) and hydroxyproline-glycine (OG).* Smart Collagen FAQ How much Smart Collagen should I take? For optimal results, take one packet of Smart Collagen daily. We recommend mixing the product in hot water first before adding it to other beverages or foods. This ensures proper dissolution and maximum absorption.* When can I expect to see results? Results vary from person to person. However, clinical research indicates significant differences over placebo at various intervals: within 4 weeks for cognitive function, 12 weeks for cardiovascular function, and 4 weeks for a more even skin tone.* Is this product safe to take during pregnancy? We recommend consulting your physician prior to starting this supplement if pregnant or lactating. Which other supplements would make Smart Collagen work even better? We recommend pairing Smart Collagen with Brain & Memory Power Boost to support your memory and cognitive function, and OMNI Protein plant-based powder for an extra boost of bioavailable protein. Does Smart Collagen contain any allergens? No. It’s free of eggs, dairy, gluten, sugar, and tree nuts. Beauty from Within Collagen offers a wide range of brain and body benefits.* It’s particularly well-known for countering the effects of skin aging and improving joint mobility.* Smart Collagen is designed to seamlessly integrate into your daily routine. Its neutral taste provides all the benefits of collagen without altering the flavor of your favorite foods or beverages. For the best results, simply dissolve one packet of Smart Collagen in hot water, then blend into your daily smoothie, add to your morning coffee, or mix into your meals. Give yourself a rejuvenating brain and beauty boost.* Try Smart Collagen today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Collagen and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. Journal of the Science of Food and Agriculture, 96(12), 4077–4081. https://doi.org/10.1002/jsfa.7606 2. Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2020). Effects of collagen hydrolysates on human brain structure and cognitive function: A pilot clinical study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050
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Signs & Symptoms of Excess Cortisol in Women: What You Need to Know
Are you constantly feeling stressed or exhausted? Have you noticed changes in your weight, skin, or mood lately? If so, you might be experiencing excess cortisol, a hormone responsible for the body’s stress response. Understanding the signs and symptoms of excess cortisol is crucial for early detection and appropriate intervention. In this comprehensive guide, we’ll delve into the world of cortisol and its impact on women’s health. We’ll explore the physical and emotional signs of high cortisol levels, such as weight gain, mood swings, and irregular periods. Additionally, we’ll discuss the potential consequences of unmanaged cortisol, including the development of other serious health conditions. Knowing when to seek medical attention is vital, as high cortisol can have serious implications for your overall well-being. So, join us as we navigate the complex landscape of excess cortisol in women and empower ourselves with the knowledge to take control of our health. Introduction to High Cortisol Levels in Females High cortisol levels, also known as hypercortisolism or Cushing’s syndrome, can have a significant impact on female health. Cortisol is a hormone produced by the adrenal glands that plays a vital role in regulating various bodily functions, including metabolism, immune response, and stress management. However, when cortisol levels become severely elevated, it can lead to noticeable physical and emotional changes. Excess cortisol can negatively affect weight, skin, mental well-being, and even reproductive health in women. It can contribute to weight gain, particularly around the abdomen, face, and neck. Skin and hair changes, such as acne, thinning hair, and stretch marks, may also occur due to elevated cortisol levels. Additionally, mental health can be affected, with increased risk of mood issues. It’s important to recognize the symptoms of high cortisol levels early on to ensure timely intervention and appropriate management. Monitoring weight, addressing changes in skin and hair, seeking support for mental health, and consulting healthcare professionals for guidance are crucial steps in mitigating the potential consequences of high cortisol levels in women. By understanding these symptoms and seeking appropriate treatment, women can take control of their health and well-being. 4 Top Signs and Symptoms of High Cortisol Excess cortisol can have a significant impact on the health and well-being of women. Understanding the signs and symptoms associated with high cortisol levels is crucial for early detection and appropriate intervention. Here are the key indicators to watch out for: 1. Weight Gain High cortisol levels can contribute to an increase in appetite, a preference for high-calorie foods (particularly those high in carbohydrates and sugars), and unexplained weight gain, particularly in the abdominal area. Since cortisol promotes the storage of fat, women with elevated cortisol levels may notice a gradual increase in weight, despite maintaining a healthy lifestyle. Excess cortisol can also affect metabolism, leading to a slower metabolic rate. When the metabolic rate decreases, the body becomes less efficient at burning calories, making it easier to gain weight. This can be frustrating for individuals trying to manage their weight, as it may feel like their efforts are not yielding the desired results. To manage and reduce weight gain associated with high cortisol levels, there are several strategies that can be implemented: Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive caffeine, as these can exacerbate cortisol levels and contribute to weight gain. Regular Physical Activity: Engage in regular exercise to promote overall health and weight management. Incorporate a combination of cardio and strength training exercises to improve metabolism and burn calories effectively. Stress Management Techniques: Practice stress-reducing activities such as meditation, deep breathing exercises, yoga, or engaging in hobbies that promote relaxation. By managing stress levels, cortisol production can be regulated, which in turn can help prevent weight gain. Adequate Sleep: Ensure you are getting enough quality sleep each night. Lack of sleep or poor sleep quality can lead to increased cortisol levels, appetite dysregulation, and weight gain. Aim for 7-9 hours of sleep per night. Seek Professional Guidance: If weight gain persists despite lifestyle modifications, it may be beneficial to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support. By implementing these strategies, individuals can effectively manage and reduce weight gain associated with high cortisol levels. Achieving and maintaining a healthy weight requires consistency and patience, so don’t get discouraged if you fail to see immediate results. 2. Skin and Hair Changes Excess cortisol levels in women can lead to noticeable changes in the skin and hair. These changes are often a result of the hormonal imbalances caused by elevated cortisol levels. Understanding these effects is crucial for early detection and appropriate management. Here are some common skin and hair changes associated with high cortisol levels: Acne: Increased cortisol can stimulate the sebaceous glands, leading to excessive oil production. This excess oil, coupled with inflammation, can result in acne breakouts. Maintaining a consistent skincare routine – including gentle cleansing, moisturizing, and using non-comedogenic products – can help manage acne. Thinning Hair: High cortisol can disrupt the normal hair growth cycle, leading to hair thinning or even hair loss. It’s essential to consult a dermatologist who can assess your individual situation and recommend suitable treatments to address hair thinning. One helpful tip is to avoid using excessive heat and styling tools; this can help promote healthy hair growth and minimize hair loss. Stretch Marks: Elevated cortisol levels can affect the skin’s elasticity, making it more susceptible to stretch marks. Keeping the skin hydrated and moisturized can help improve its elasticity and reduce the appearance of stretch marks. To manage these skin and hair changes, maintain a healthy lifestyle that includes a nutrient-rich diet, regular exercise, and stress reduction techniques such as meditation or yoga. Consulting a healthcare professional or dermatologist is advisable to determine the best course of action for managing these symptoms of high cortisol levels. 3. Mental Health Issues Cortisol can disrupt the balance of neurotransmitters in the brain, leading to a range of mental health concerns. The impact of high cortisol on mental well-being is significant and shouldn’t be overlooked. Understanding and addressing these mental health challenges is essential for overall wellness. Feelings of Anxiousness Increased feelings of anxiousness is a common manifestation of high cortisol levels. Individuals may experience excessive worry, restlessness, and a constant sense of unease. These emotions can be debilitating, interfering with daily activities and relationships. To manage feelings of anxiousness, relaxation techniques – such as deep breathing exercises, mindfulness, and regular physical activity – can be effective. Seeking support from loved ones or consulting a mental health professional is also recommended. Low Mood High cortisol levels can contribute to the development or exacerbation of low mood. Individuals may feel persistent sadness, a loss of interest in activities, and a lack of motivation. Engaging in activities that bring joy, maintaining a regular sleep schedule, and seeking professional help through therapy or counseling can be beneficial in managing low mood. It’s important to prioritize self-care and reach out for support during difficult times. Mood Swings Fluctuating cortisol levels can lead to unpredictable mood swings. Individuals may experience sudden changes in temperament, from irritability and anger to an overwhelming sense of sadness. Developing coping mechanisms such as journaling, practicing mindfulness, and engaging in activities that promote relaxation can help regulate mood swings. Additionally, ensuring a balanced lifestyle with regular sleep, exercise, and a nutritious diet can contribute to better emotional stability. It’s crucial to address and manage these mental health changes associated with high cortisol levels. A healthcare provider or mental health specialist can provide guidance, support, and appropriate treatment options tailored to individual needs. Prioritizing mental well-being is integral to leading a balanced and fulfilling life. 4. Fatigue and Weakness High cortisol levels can take a toll on your energy levels, leading to feelings of fatigue and weakness. It’s important to address these problems and find ways to manage and improve your energy levels. Here are some tips to help you combat fatigue and weakness: Prioritize Restful Sleep: Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine, keep your sleep environment cool and dark, and limit exposure to screens before bed. Manage Stress Levels: Stress is a major contributor to cortisol production. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Optimize Nutrition: Maintain a well-balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods, as these can negatively impact energy levels. Stay Hydrated: Dehydration can worsen fatigue, so make sure to drink enough water throughout the day. Aim for at least 8-10 glasses of water daily. Regular Exercise: Engage in regular physical activity to boost your energy levels. Find activities you enjoy, such as walking, jogging, cycling, or dancing, and aim for at least 30 minutes of moderate exercise most days of the week. Seek Support: Talk to your healthcare provider about your symptoms and concerns. They may recommend further testing or refer you to specialists who can help manage your cortisol levels. Remember, managing fatigue and weakness caused by high cortisol levels requires a comprehensive approach that includes healthy lifestyle choices and professional guidance. By taking steps to address these issues, you can improve your overall well-being and regain your energy. In Conclusion In this comprehensive guide, we’ve explored the signs and symptoms of high cortisol levels in women. It’s important to be aware of these indicators as they can provide valuable insights into your overall health. If you experience persistent or severe signs and symptoms in yourself or a loved one, it’s essential to seek medical attention for proper diagnosis and treatment. Early detection and intervention can make a significant difference in managing high cortisol levels and preserving overall health and well-being. Don’t hesitate to take action and prioritize your health and quality of life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Common Myths & Facts About Collagen Powders According to Dr. Nicole Avena
Are you noticing more wrinkles or less elasticity in your skin as you age? Have you ever wondered why joints start to ache more over the years? Could the protein that makes up a staggering 30% of our body hold the secret to reversing these signs of aging? Collagen, the most abundant protein in the human body, plays a fundamental role in maintaining the integrity of our skin, joints, bones, and connective tissues. As we age, however, our body’s natural collagen production declines, resulting in less skin elasticity, more wrinkles, and potential health issues. The good news is, supplementing with collagen peptides, particularly those with concentrated levels of bioactive dipeptides like Smart Collagen’s proline-hydroxyproline (PO) and hydroxyproline-glycine (OG), can help biosynthesize new collagen, promote dermal repair, support cellular rejuvenation, and enhance skin radiance.* But not all collagen is the same. While collagen supplementation has recently gained popularity, many misconceptions cloud its understanding. Today, we’re exploring the truths, busting common myths, and highlighting what sets Smart Collagen apart from other collagen supplements. Here to answer our burning questions about Smart Collagen is BrainMD’s Chief Science Officer, Dr. Nicole Avena. Ready to get started? Let’s dive in… Collagen Uncovered: The Truths Behind the Myths Can our bodies produce enough collagen naturally? While our bodies do produce collagen, the rate significantly decreases as we age, leading to signs of aging and decreased joint mobility. Supplementing with Smart Collagen can help replenish these levels, supporting skin elasticity, joint health, and cognitive function.* Can your body’s own collagen be restored? Yes, contrary to the myth, supplementing with specific collagen peptides has been shown to stimulate the body’s collagen synthesis, effectively aiding in the restoration and rejuvenation of tissues. Are collagen powder and protein powder interchangeable? No, collagen powder and protein powder serve different nutritional purposes. Collagen powder is specifically aimed at enhancing collagen production in the body, whereas protein powders are broader, catering to general protein needs. Collagen also does not have all nine essential amino acids, so collagen is not a complete protein. Is collagen solely a beauty supplement? Absolutely not! Beyond beauty, collagen plays a crucial role in overall health, including joint flexibility, bone density, gut and cardiovascular health, and even cognitive function. Are collagen supplements only for the elderly? Starting collagen supplementation early can proactively combat the natural decline in production, benefiting individuals of all ages. Do collagen supplements need to be in capsule form to be effective? Not necessarily. Collagen peptides in powder form are equally effective, as they’re designed to be absorbed easily, regardless of the delivery method. Is collagen just for women? Collagen’s health benefits are universal, supporting everyone’s skin health, joint flexibility, and overall wellness just as effectively. Do collagen supplements work, considering collagen gets broken down in the digestive tract? Yes, hydrolyzed collagen peptides are designed for optimal absorption, meaning they can effectively support collagen production in the body despite the digestive process. Collagen supplements rich in bioactive dipeptides proline-hydroxyproline and hydroxyproline-glycine, like BrainMD’s Smart Collagen, are the most bioavailable and effective collagen products on the market.* Are all hydrolyzed collagens the same? The quality of hydrolyzed collagen can vary significantly. Supplements like Smart Collagen, with high levels of specific bioactive dipeptides, are formulated for maximum efficacy.* Can taking or drinking collagen reduce wrinkles or increase skin elasticity? Yes, scientific studies have validated that regular intake of collagen peptides can significantly improve skin elasticity and reduce the appearance of wrinkles. Can I get enough collagen from my diet? While certain foods do contain collagen, it’s challenging to consume enough daily to impact your health visibly. Smart Collagen provides a concentrated, easily absorbable form of collagen, ensuring you get the right amounts your body needs for optimal health.* Will taking collagen lead to immediate results? While some may notice improvements in a few weeks, clinical research suggests ingestion of 5g/day of collagen peptides with concentrated levels of PO + OG can help improve brain structure, memory, and language-related cognitive function after just 4 weeks. Significant results, especially in skin appearance and joint health, generally become more apparent after consistent use over a few months. Collagen’s role in our health is undeniably vital. Smart Collagen, with its unique composition of bioactive dipeptides, stands out for its ability to support not only skin radiance but overall bodily health.* Dispelling myths and understanding the facts can empower us to make informed decisions about collagen supplementation, recognizing its place as a valuable ally in our wellness regimen. Unlock the power of Smart Collagen for a vibrant, healthier you.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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B Vitamin Benefits: Here Are 8 Great Ways to Energize Your Days!
Do you find yourself reaching for that extra cup of coffee to help you get through the day? You aren’t alone. In today’s fast-paced world, we all could use more energy. Sadly, many turn to unhealthy energy boosters like sugary sodas, caffeinated beverages, or overstimulating energy drinks. If you’re looking for a natural way to transform bouts of low energy into sustained periods of clarity and productivity, say hello to B vitamins! What Are B Vitamins? B vitamins are essential nutrients that play a crucial role in maintaining our energy levels and overall health. They’re a group of water-soluble vitamins that can’t be stored in the body, so it’s important to replenish them through our daily diet. These vital vitamins assist in converting food into energy and support the proper functioning of the nervous system. Here are the eight B vitamins: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] B1 – Thiamine B2 – Riboflavin B3 – Niacin B5 – Pantothenic acid B6 – Pyridoxine B7 – Biotin (or vitamin H) B9 – Folate (not folic acid) B12 – Cobalamin [/wc_box] Though each of these vitamins has unique functions in the body, they all work together to support the production of energy at a cellular level. B Vitamin Benefits The B vitamins act as coenzymes in various metabolic reactions, which means they help enzymes perform their tasks effectively. These reactions are responsible for breaking down carbohydrates, proteins, and fats into smaller molecules that can be used by the body as fuel. Without B vitamins, this process wouldn’t occur as efficiently and could lead to fatigue and decreased energy levels. Another critical function of some B vitamins is their involvement in red blood cell formation. Red blood cells transport oxygen from the lungs to different tissues and organs throughout the body. Without sufficient levels of red blood cells, our bodies may not get enough oxygen, which can result in feelings of tiredness and weakness. Among the B vitamins, vitamin B12 (in particular) helps provide oxygen for the entire body by promoting the generation of red blood cells. Different B vitamins have specific benefits for energy production. For example, thiamine helps in the metabolism of glucose. Riboflavin works to break down fats and amino acids, while pantothenic acid supports adrenal gland function. Many people may not be aware that they’re deficient in specific B vitamins, which can have a significant impact on their energy levels. Here are some common signs of B vitamin deficiency: Top Signs of Vitamin B Deficiency 1. Fatigue and Low Energy One of the main signs of B vitamin deficiency is feeling tired and sluggish throughout the day. Since B vitamins can assist with cellular metabolism, our bodies may not be able to efficiently produce energy when stores of these vitamins are low. 2. Muscle Weakness The lack of certain B vitamins can cause muscle weakness and even cramping. These vitamins can help maintain healthy nerve function and support muscle strength and movement. 3. Mood Changes Low levels of certain B vitamins may lead to irritability, mood issues, or mental fog. These vitamins can help regulate mood by promoting “feel good” neurotransmitters such as serotonin and dopamine. 4. Pale Skin Vitamin B12 deficiency can result in pale skin due to reduced red blood cell production. Since red blood cells carry oxygen throughout our bodies, low levels can lead to fatigue and exhaustion. 5. Tingling Sensations Numbness or tingling sensations in the hands or feet may indicate a deficiency in vitamin B6 or B12. These vitamins help support nerve health, but having low levels of them may cause nerve pain and possible nerve damage. Best Sources of B Vitamins in Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Whole Grains Whole grains like brown rice, oats, and quinoa are excellent sources of B vitamins, particularly thiamine, riboflavin, niacin, and folate. Among its many beneficial actions, thiamine helps convert carbohydrates into energy. Leafy Green Vegetables Dark leafy greens like spinach, kale, and broccoli are rich in vitamin B6 and folate. These Bs are essential for producing red blood cells that carry oxygen throughout the body. Legumes Black beans, kidney beans, and lentils are all excellent sources of fiber and protein. They also contain a significant amount of energizing B vitamins (such as thiamine and folate). Nuts and Seeds Almonds, walnuts, and sunflower seeds contain high levels of vitamin E. They also provide significant amounts of B vitamins, especially thiamine. Eggs Eggs contain all nine essential amino acids and are a superb source of protein. They also have high concentrations of riboflavin and B12, which can help provide clean energy. Lean Meats Chicken, turkey, and lean cuts of beef are excellent sources of niacin and vitamin B6, which help aid in energy production. Wild-caught Fish Salmon, tuna, and mackerel are high in vitamin B12. Additionally, fish are rich in omega-3 fatty acids. Fruits Though not the most abundant source of B vitamins compared to other foods on this list, fruits like apples and bananas contain sufficient amounts of thiamine, which can help support energy levels. [/wc_box] Consuming a variety of these foods can help ensure you have an adequate intake of all eight essential B vitamins. B Vitamin Supplements While supplements can provide an additional source of B vitamins, they’re no substitute for a healthy diet. In addition to B vitamins, whole foods contain a variety of other beneficial nutrients that can’t be replaced by only taking supplements. It’s recommended to obtain your daily dose of B vitamins from nutritious foods like those listed above. However, certain groups of people may struggle to meet their daily requirement of B vitamins solely through dietary sources. For instance, vegetarians and vegans are at higher risk for vitamin B12 deficiency since this nutrient is mainly found in animal products. Additionally, people with absorption issues, or those who’ve had weight loss surgeries, may find it difficult to obtain enough B vitamins from foods alone. For these individuals, incorporating specific supplements based on their unique needs may help ensure they get adequate amounts of all eight essential B vitamins. Age can impact our body’s ability to efficiently absorb certain nutrients too. As we age, our digestive system may not function as effectively as in our younger years due to reduced production of stomach acid or the lack of enzymes needed for nutrient absorption. This can lead to deficiencies in vitamin B12 and other crucial nutrients. In such cases, supplementing with specific forms of vitamin B12 that are easily absorbed by the body can be beneficial. Taking B vitamins, as well as other dietary supplements, should always be done under the guidance of a doctor or healthcare professional. By understanding your individual needs, they can determine which B vitamins you should incorporate into your daily supplement routine to help you maintain overall health and wellness. B Vitamins for Energy B vitamins help promote optimal energy levels in the body, play a crucial role in various metabolic processes, and support overall health and well-being. To maintain consistent energy levels, it’s necessary to get adequate levels of B vitamins daily. Incorporating a diverse range of foods that are rich in these essential nutrients into your diet, or taking a daily multivitamin supplement that contains all eight B vitamins, can help you feel more energized and improve your overall health and well-being. Remember to consult with a healthcare professional before making any major changes to your diet or lifestyle. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Change Your Mindset: Reframing Your Thoughts for Better Outcomes
Ever find yourself trapped in a never-ending spiral of negative thoughts? Have you been so busy blaming others that you feel helpless to create better outcomes in your life? Or do you often spin out of control thinking of everything that could—or will—go wrong? My husband, Dr. Daniel Amen, calls these (and other self-defeating thoughts like them) ANTs, or automatic negative thoughts. They can have numerous downsides: putting a damper on your day, interfering with your closest relationships, or sabotaging your personal goals. Over time, they keep you stuck in a loop of grief, sadness, frustration, anxiety, and stress. They can even affect your physical health. But here’s the good news: You don’t have to believe every negative thought that pops into your head. The Negativity Bias There’s no need to beat yourself up for your negative thoughts—human beings are hardwired to have a negativity bias. In human evolution, it was necessary to scan for danger in the environment, thus setting off the fight-or-flight response to keep us out of harm’s way. Negative reinforcement and negative external input also can help our brains to develop, speeding up learning and allowing for more complex cognitive/neural processing. Negative facts can even help us judge a situation more quickly. In our modern world, these earlier human developments can feel like they work against us, not for us. But eliminating negative thoughts isn’t the ultimate goal. Trying to maintain only positivity all the time is unrealistic, leading to denial and potential harm. Having some level of anxiety is still what keeps us safe, encouraging us to protect ourselves and avoid reckless risk-taking. On the other hand, too much anxiety can lead to serious side effects, too, including an increased risk for mental health conditions, or worsening of pre-existing conditions. Constant stress and negativity can play a role in developing cognitive problems, memory loss, and dementia or Alzheimer’s. The bottom line is, we don’t want to foster all negative or all positive thoughts; instead, we want to strive for accuracy and honesty in our thinking. Killing the ANTs If you’ve noticed that you’re constantly battling automatic negative thoughts, congratulations—awareness is the first step in creating change. But if you aren’t yet aware of how your thoughts can skew your outlook, ask yourself if any of the below categories sound familiar. Here are the 9 types of ANTs that can drag you down: All-or-Nothing ANTs: Also known as black-and-white thinking, this ANT fools us into believing something is all good or all bad. The reality is, life is much more complex than that, and you can find positives even in challenging situations. Less-Than ANTs: A big problem in our social media age, this habit makes you constantly compare yourself to others—and believe you don’t stack up. Just-the-Bad ANTs: When you’re hyperfocused on only the negatives in a given situation, you overlook anything good that might come out of it. Guilt-Beating ANTs: We keep ourselves stuck in guilt when we always think we “should,” “ought to,” or “have to” do something to make ourselves more acceptable. Labeling ANTs: Feeling judgmental? Attaching a negative label—to yourself or someone else—is tempting, but it only makes you feel worse. Fortune-Telling ANTs: People can imagine the worst possible outcome even when they don’t have any basis for it. But predicting a doomed future is more likely to make it happen. Mind-Reading ANTs: When you try to read other people’s thoughts, you’re apt to assume the worst—even without any proof. If-Only and I’ll-Be-Happy-When ANTs: Life is lived in the present, not the past or future. Constantly regretting or wishing to change what has happened is as harmful as always believing things will get better later. Blaming ANTs: When you point fingers and fail to take responsibility for your life and actions, you remain mired in a victim mentality, feeling hopeless and helpless. Questioning Your Thoughts Now that we’ve established some of the harmful thought patterns that may be at work, what can you do to start changing them? First, learn how to question and correct the thoughts you have. Here’s a revolutionary idea: Your thoughts aren’t necessarily true, and you don’t have to believe them. Instead, use the below 4-step strategy when you experience a negative thought. This simple technique was developed by my husband and inspired by his mentors, including the psychiatrist Aaron Beck, who pioneered cognitive behavioral therapy (CBT), and the teacher and author Byron Katie. Write down your automatic negative thought(s). Identify which type of ANT is at work (refer to the list above). Ask yourself if the thought is true. If your answer is yes, ask again: Are you 100% sure it’s true? Identify your feelings about the thought. Then imagine how you’d feel without that thought. When you incorporate this simple technique throughout your day, and then practice it consistently, you’ll be amazed at how your life can change. Don’t be discouraged if your patterns don’t transform right away. These negative thinking habits weren’t developed overnight, so they will take time to change. But, with repetition, you’ll notice that you’re less weighed down by negativity and are more able to put your thoughts in perspective. Ultimately, you’ll help alleviate symptoms of stress, anxiety, and depression, and be able to more easily work through past upsets and current challenges. How to Change Your Mindset: Proven Strategies! While the above steps will drastically reduce stress and negativity, don’t forget to add in other practices to support your new, more balanced view on life. Here are some of my favorites: Take Responsibility There’s a difference between responsibility and blame. This isn’t about feeling bad about yourself—it’s about understanding your part in any past or current problem. Ask yourself: What can I do right now to help the situation—and what is beyond my control? Do what you can and let the rest go. Be realistic about your role and your responsibility. If you’re never at fault, you’ll feel powerless over solving the problems in your life. Process Emotions in a Healthy Way Journaling, daily gratitude lists, yoga, tai chi, meditation, breathing techniques, exercise, dance, nature walks, creative pursuits, beloved hobbies—these are just some ways to feel better fast. Find the tactics that work best for you and use them as needed. Keep in mind that these will evolve over time and according to your specific needs. Sometimes, you’ll want the calming effects of a hot bath and a journaling session; other times, an intense, aggression-releasing workout is the best solution. Mix and match to fit the moment! Seek (and Give) Support. No one has to tackle stress, anxiety, or negative feelings alone. Call up a friend, family member, or clergy member. Talk to a trusted therapist about your struggles (you might look for one who uses CBT, which teaches you to challenge negative thought patterns). Also, try giving back to feel better about yourself. Many studies have shown the positive physical and mental effects of helping others. Finally, support your physical body with the basics of self-care: quality sleep, a well-balanced diet, and nutritional supplements such as fish oil, saffron, and curcumins, all of which promote positive moods. Change Your Mindset, Change Your Life You might be surprised to find that, with more honest and less-reactive thinking, stressful situations lose much of their sting. Challenges in life are a given, and they’ll never stop coming at us, often from unexpected angles. What’s most important isn’t what happens to us, but how we handle it. By incorporating stress-reducing habits and maintaining a healthy distance from your thoughts, you’ll be better prepared to face and work through whatever comes your way.
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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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