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Tana Amen’s Favorite Clean Beauty Cosmetic Products
In recent years, I’ve been on a mission to go totally non-toxic with my beauty routine from head to toe—or, you could say, from shampoo to pedicure polish. Especially considering my health history (including overcoming cancer and a hysterectomy), it’s very important to find products that help me not only look great in my 50s, but feel great about what I am putting on my body. I recently shared a list of my favorite non-toxic personal care products, and today I’d like to reveal some of my favorite clean beauty products in the cosmetics category. As a reminder, it’s crucial to choose the right non-toxic brands, because harmful ingredients have been linked to numerous health concerns: Cosmetics with parabens are associated with hormonal issues. Fragrances in cosmetics (phthalates) decrease brain-derived neurotrophic factor (BDNF), a substance that helps neurons grow, and cause hormone disruption. Lead (found in lipsticks, for example) is a neurotoxin that damages the brain’s hippocampus and prefrontal cortex. Not so pretty, right? Luckily, there has been a growing demand for clean beauty products, and now there are more options than ever for those of us who want to enhance our looks without the negative side effects. Tana Amen's Favorite List of Clean Beauty Products When I’m looking for beauty products that aren’t harmful to my health, I use an app called Think Dirty to check up on a product’s safety. Here’s a quick cheat sheet with some of my favorite clean cosmetics: 1. Non-toxic Mascara and Eye Liner I fell in love with the 100% Pure brand a few years ago, after seeing what amazing ratings it has on Think Dirty. One of my favorite products is the 100% Pure Fruit Pigmented Ultra Lengthening Mascara, a water-resistant formula that doesn’t flake or smudge. It lengthens and strengthens lashes with natural conditioners like wheat protein and provitamin B5. And its pigments come from natural ingredients like black tea, berries, and cocoa, rather than coal tar, Teflon, and other toxic petrochemicals. The mascara is available in a range of colors: Black Tea, Blueberry, Blackberry, and Dark Chocolate. To complete your eye look, reach for 100% Pure Creamy Long Last Liner in silver, brown, and black hues. These are pencil options, but Long Last Liquid Eye Liners in Black Tea, Blackberry, and Dark Chocolate will satisfy liquid eye liner fans. Finally, for brows that wow, Long Last Brows is a natural gel that shapes and fills in your eyebrows with the brand’s signature ingredients, like cocoa and black tea. The gel creates natural-looking color and texture, but it also promotes healthier eyebrows with ingredients like biotin and provitamin B5. And, if you want to grow lusher-looking brows, you can also try the 100% Pure Green Tea Fiber Brow Builder. 2. Non-toxic Concealer and Foundation Foundation is one of those products available in a range of application methods—cream, stick, liquid, and powder—and each has its advantages. To meet any preference, here are a few great ones that are also certified by the Environmental Working Group (EWG) for their clean ingredients: If a stick is your pick, try W3ll People Narcissist Foundation Sticks. This plant-powered company avoids using synthetic fillers, sulfates, preservatives, and fragrances in its products. Parabens, avobenzone, oxybenzone, GMOs, phthalates, sulfates, phenoxyethanol, dimethicone, petrolatum, PEG, propylene glycol, mineral oil, talc, nanoparticles, and thousands of other potentially toxic ingredients are all forbidden. Coordinate your foundation with the brand’s Bio Correct Concealer, which offers 20 shades to suit any skin tone—while nourishing with pomegranate, olive, and sunflower seed oils. Is liquid foundation more your style? I recommend Beautycounter Skin Twin Featherweight Foundation. This product has won numerous awards from beauty editors for its lightweight and long-wearing formula. It also contains responsibly sourced palm and hyaluronic acid to help plump the skin and deliver added hydration. Finally, a great powder foundation is BareMinerals Original Matte Loose Mineral Foundation Broad Spectrum SPF 15. It’s made with just 7 clean and vegan ingredients, without any unnecessary additives, binders, fillers, or talc. It’s formulated without parabens, formaldehyde, gluten, synthetic fragrance, PEGs, and many more damaging components. Plus, it’s lightweight and offers a matte finish you can customize from sheer to full coverage, without clogging pores. And I love that it has SPF—just make sure you apply sunscreen underneath, too. 3. Non-toxic Blush, Bronzer, and Face Powder Jane Iredale Glow Time Bronzer Stick, in shades like Scorch, Sizzle, and Blaze, offers a no-shimmer, creamy finish when you need a natural-looking sun-kissed glow. I also love using bronzer to contour and sculpt the face, and this cosmetic features skin-healthy ingredients, like hydrating jojoba seed and coconut oils. If you want to add a pearly shimmer, try a swipe of Jane Iredale Glow Time Highlighter Stick, packaged in the same easy-to-apply stick format. Honest Beauty Creme Cheek + Lip Color is EWG-certified and does double-duty by providing color for both cheeks and lips. Shades run the gamut, from deep red Plum Berry and soft Peony Pink to coral, lilac, and peach hues. One thin application offers a barely-there flush, but this product can also be built up in layers for a more noticeable pop of color. As a bonus, the packaging is sustainable, made with environmentally friendly, 100% recycled, pre- and post-consumer waste materials. Finally, for setting face makeup and eliminating any excess shine on the skin, finish with a great powder. I like the talc-free formula of RMS Beauty UnPowder. I prefer a translucent (untinted) shade, but you can also select one that matches your skin tone, from fair to deep. It creates a natural finish while smoothing the appearance of pores and helping your makeup last longer. 4. Non-toxic Eye Shadow Eye shadow is a staple in most women’s makeup collections, but its application around the delicate eye area means that it’s crucial to choose a safe formula. I (and many beauty experts) love Ilia Liquid Powder Eye Tint, available in 16 matte and pearly shimmer shades. It offers a luxurious cream-to-powder formula that dries to a smooth finish without smudging. Plus, this lightweight, water-based shadow can be applied lightly for a soft wash of color or built up in layers for bolder, more concentrated results. It’s free of silicone, gluten, and fragrance. 5. Non-toxic Lipstick, Lip Gloss, and Lip Liner Rejuva Minerals Pur’ Lips lipstick is made with more than 60% organic ingredients. It offers a moisturizing formula and sheer to medium coverage, and it’s EWG-certified and rated “Clean” by the Think Dirty app. It’s also free of parabens, soy, GMOs, and gluten. All 5 shades are colored with minerals and botanicals, like crushed red rose petals, instead of harmful FD&C dyes or carmine. Meanwhile, lip gloss lovers will appreciate Rejuva Minerals Tinted Lip Moisture, available in two flattering colors. For the perfect pout, outline with a lip liner like Fitglow Beauty Vegan Lip Liner. I love this vegan pencil because its opposite side includes a blending brush, helping to eliminate any harsh lines. Plus, the formula helps hydrate and plump lips while providing long-lasting wear. Beauty From the Inside Out Something is wrong with the picture if we’re supposedly beautifying ourselves on the outside while harming our bodies on the inside. That’s why beauty products, including cosmetics, deserve a closer look. What kinds of products are populating your shelves? Do yourself a favor: Scan your current supply, cross-referencing with reputable organizations like Think Dirty and the EWG’s Skin Deep database, and switch out anything that’s potentially toxic with safer formulas. Purchasing non-toxic products allows us to vote with our dollars. The more we demand—and buy—safer beauty products, the more manufacturers will prioritize making formulas that are both effective and safe.
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7 Brain Health Reasons for Breaking Up With Alcohol
Have you ever had a relationship with a bad boyfriend or girlfriend that was full of excitement, but proved more destructive than healthy? For certain people, alcohol is like a bad boyfriend or girlfriend. Initially, you may find it very exciting to drink. It makes you feel good (alcohol increases the feel-good neurochemical dopamine). Your troubles and worries fade. You feel more confident, affectionate, and less inhibited. But then you drink more, hoping to keep the good feelings going. You may drink too much and say or do things you later regret. It may get you into trouble. You may feel terrible mentally and physically the following day. Indeed, the momentary good feelings of consuming alcohol come at price. In addition to compromising brain function, alcohol consumption is linked with more than 60 health conditions, including liver problems, unhealthy blood pressure, digestive issues, low mood, and more. There’s a reason the World Health Organization and American Cancer Society recommend not drinking any alcohol at all! On a brighter note, a growing number of people who are uncomfortable with their drinking or just want to feel healthier are breaking up with alcohol…and you can too. Dry January – a month of abstaining from alcohol after the holidays – is already in full swing. And more people are jumping on the bandwagon. Last year, an estimated 15% of U.S. adults participated in Dry January. Of course, you can break up with alcohol at any time, and it can be for longer than a month! Here’s why cutting ties with alcohol may be the best thing you can do for your health. How Does Alcohol Affect the Brain? It’s hard to love your brain and habitually consume alcohol. The negative impacts of regular alcohol consumption on brain function are, excuse the pun, sobering. Alcohol can compromise your decision-making, slow your reactions, impact your memory, shrink your brain volume, stifle neurogenesis, disrupt brain-restorative sleep, and more. If you suffer from a mental health condition, regular drinking can make it even worse over time. Let’s take a closer look at what research shows. 7 Ways Alcohol Can Hurt Your Brain Reduces Brain Blood Flow - Your brain uses 20% of the blood flow in your body. Healthy cerebral blood flow is critical to healthy brain function. Brain SPECT imaging has shown lower overall blood flow to the brain in those who regularly consume alcohol. This can lead to problems with concentration, mental fog, impulsivity, poor decision-making, and more. Shrinks Overall Brain Volume - It isn’t just heavy drinking that harms your brain. Even moderate drinking (1-7 alcoholic beverages a week) is associated with reduced total brain volume in men and women in early middle-age, a 2020 study found. Another study showed that the more you drink, the worse the shrinkage can get. Damages Hippocampus and Prefrontal Cortex - Your hippocampus is an area of the brain that affects learning, memory, and mood. A 30-year study following more than 500 men and women showed that drinking just 1-2 glasses of wine a day is associated with atrophy of this vital brain region. Additionally, a review of animal research suggests that long-term heavy drinking damages the prefrontal cortex (involved in decision-making, impulse control, planning, and follow-through), some of which may reverse with abstinence. Inhibits the Creation of Brain Cells - Animal research has revealed alcohol consumption is associated with a dramatic 58% decline in the formation of new brain cells. Of the new cells that form, the research showed a 63% decline in survival rate. Increases Risk of Memory Loss - In light of all the mentioned impacts to brain function, it isn’t surprising that compared with non-drinkers and light drinkers, moderate to heavy drinkers have a 57% higher risk of memory loss. Increases Risk of Mental Health Problems - While a little alcohol can help calm the nerves, studies indicate it tends to worsen mental health eventually. That’s because consistent heavy drinking alters a number of brain chemicals that play a critical role in overall mental wellness. Alcohol abuse can lead to a myriad of mental health issues including persistent feelings of anxiousness, low mood, emotional trauma, and attention issues. Increases Risk of Brain Injury - Even moderate drinking can impact your reaction time, balance, sound judgement, ability to focus visually, and overall behavior. It’s no wonder drinking alcohol is associated with a greater risk of serious accidents, including risk of head injuries. Benefits of Not Drinking Alcohol Enough of the bad news about alcohol! Here’s the great news: Participants in Dry January enjoyed many health benefits from taking a break from alcohol. A follow-up study from the University of Sussex found significant benefits for brain/mental health. It showed that 93% of participants gained a sense of achievement, 71% reported improved sleep, and 57% noticed better concentration. A full 70% of participants reported improved general health. Participants also reported having more energy, weight loss, improved skin, and even saving money. What’s more, a remarkable 71% discovered they didn’t need to drink to enjoy themselves, and seven months later, participants continued to drink less alcohol – even participants who failed to abstain completely. Tips for Breaking Up with Alcohol Just like you can leave a destructive relationship, you can take a break from alcohol. The following tips are for people who want to drink less and feel their best. If you’re a heavy drinker, consult a medical doctor before making changes to your alcohol consumption. Find a Healthy Substitute Drink. Enjoy soda water with lime or fruity sparkling water. Create a Support Network. Enlist friends and family who want to support you in taking a break from alcohol and who will hold you accountable. Avoid Social Settings Centered Around Drinking Alcohol. Avoid situations with heavy drinking, if possible, or plan to take diligent care of yourself. For instance, you can volunteer to be the designated driver or step outside to call one of your support people. Be Mindful. Write or meditate and be present for what comes up around abstaining from alcohol. Seek professional support if needed. Remember, you don’t need alcohol to be healthy, but you can boost your brain and body health by cutting back or not drinking at all. 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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Hot vs. Cold Showers: Which is Better for Your Health?
Cold showers have been gaining attention lately. It may have you wondering if they’re actually better for you. Should you switch up your shower routine and trade-in the relaxing hot water? Are cold showers better for your health? The truth is that both cold showers and hot showers are beneficial for your health. That’s right, there’s room for the full range of water temperatures in your personal care routines. Let’s dive in and look at the pros and cons of hot vs. cold showers and when you should choose which. The Benefits of Hot Showers Muscle relaxation Improved sleep Soothe sore muscles Open airways Natural cold remedy Open pores Provide a deep clean If it’s the end of a long day, and you’re feeling physical and mental tiredness, a hot shower probably sounds pretty nice. In this case, it’s a great choice! Research suggests that a warm shower or bath 1-2 hours before bed can help you unwind and relax, allowing your body to not only fall asleep faster, but also sleep better. Warm water is known to soothe sore muscles and relieve overall physical tension. Hot showers are a good idea when you’re feeling under the weather with respiratory symptoms. The steam and warm air are a natural remedy that can provide relief if you have a cough or cold. The warm humid air can open your airways, clear out nasal passages and loosen phlegm. Hot showers also can help open your pores and allow for a deep skin cleanse. Warm water can help prevent a pimple breakout and heal blemishes by releasing trapped oils and toxins in the skin. When Hot Showers Might Not Be the Best It’s worth mentioning that hot water tends to dry out your skin more than cold water does. Hot water can make itchy, irritated skin worse. If you’re experiencing dry skin, consider rinsing with cold water instead. The Benefits of Cold Showers Increase circulation Reduce muscle soreness after exercise Increase alertness and improve focus Improves skin and hair health Soothe itchy skin Boost immune system Improve mood Improve mental resilience Release endorphins There’s definitely a reason why cold showers are a popular health boosting tool. Looking at the list above, the potential benefits of standing in cold water for a few minutes each day sound pretty good! Increased circulation and reduced inflammation are two of the most familiar benefits of cold showers. When you exercise, your muscles work hard and can experience inflammation, micro-tears, and soreness. If you shower in cold water after exercising, the cold water hits your skin, constricting the blood vessels and reducing soreness. The numbing power of the cold water also can provide immediate relief. The improved circulation provided by cold showers can positively affect your immune system. Also, cold water can stimulate blood cells that fight off infection. It’s easy to see how bracing cold water can lead to increased alertness and improved focus, making cold showers a great option first thing in the morning. A lesser-known benefit is that cold water can be a balm for dry, itchy skin. A cold shower can tighten and constrict the skin, giving it a healthy glow. Your hair also may benefit from being washed in cold water. Cold water seals in the moisture and closes the hair cuticles, leaving you with smoother, shinier hair. Over time, you’ll likely notice stronger, healthier hair. Do Cold Showers Really Affect Your Mood? When it comes to hot showers or cold showers and combating feelings of stress and low mood, cold is the winner. Cold showers have been shown to have a positive impact on mental health. One study found supporting evidence that twice-daily cold showers reduced feelings of low-mood and improved feelings of well-being. The shock of cold water has a stimulating effect that causes the release of endorphins, which can boost your mood. If you’re looking for comfort, a cold shower probably isn’t the first thing that comes to mind. But, by exposing yourself to the temporary discomfort of the cold water, you can build your mental resilience and tolerance to stress over time. Does It Matter How Long Your Cold Showers Are? This answer might surprise you! Research has shown that benefits are possible with cold shower lengths as little as 30 seconds. If you’re new to cold showers and want to give them a try, consider starting with warm water and adjusting it to colder for just 30 seconds. You can increase your time spent in cold water each day until you work up to 2-3 minutes. How Cold Are We Talking? You might be wondering just how cold does your cold shower need to be? Most people consider 50-60 degrees Fahrenheit a cold shower. When Cold Showers Might Not Be the Best If you’re already feeling sick, it’s best to choose a warm or hot shower over a cold one. Initially, the colder water can be hard on an already stressed immune system. Or, if your body is already feeling cold, a cold shower isn’t going to help you out. The cold water will just make you colder and actually make it harder for you to warm back up. Hot vs. Cold Showers: The Conclusion What benefits are you hoping to achieve from your shower? In the debate of hot vs. cold showers, it turns out that you should choose your water temperature based on your personal needs and goals. Hot showers are best for: relaxation, winding down, fighting illness, opening airways, and opening pores. Cold showers are best for: increased circulation, muscle recovery, increased alertness, soothing skin, improving hair health, and boosting your mood. Your shower doesn’t have to be all cold or all hot either. It may be easiest to start with a hot shower and finish off with a short time under cold water. This will help your body ease into cold water showers. Now you know that your shower water temperature is more than just personal preference. There are many potential health benefits to be gained by adjusting your faucet either hotter or colder. 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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Best Ways to Avoid Muscle Loss As You Age
Are you ready to become a stronger, healthier you? As we age, one common struggle is the loss of muscle mass and strength. So, how can you stay strong and vibrant well into your golden years? Let’s look at some simple and effective techniques that can help you avoid age-related muscle loss. What’s Muscle Loss? Muscle loss is a common condition that affects older adults. It’s characterized by the progressive loss of skeletal muscle mass, strength, and function due to age-related changes in the body. This process can start in the 30s and 40s but typically is more noticeable after the age of 65. It’s important to know the role that muscle mass plays in our overall health. Our muscles not only support our body structure and movement but also contribute significantly to our metabolism. As we age, several factors can contribute to the decline in muscle mass. These include hormonal changes such as decreased levels of growth hormones, reduced physical activity levels due to a sedentary lifestyle, or serious bone, joint, and muscle conditions. A major drawback to having poor muscle quality is a decrease in functional performance. This may result in weakness, fatigue, poor balance and posture, difficulty performing daily tasks independently (e.g., getting up from a chair), impaired mobility leading to falls or injuries, and ultimately a reduction in the quality of life. What Decreases Muscle Mass? Muscle loss can have a significant impact on an individual’s overall health and well-being. Here are some of the leading factors that can contribute to the loss of muscle mass. Age As we age, our body goes through various changes, including a decrease in muscle mass and strength. This decline typically begins around the age of 30. From that point on, most people lose between 3-8% of their muscle mass per year. Sedentary Lifestyle One of the main contributors to the loss of muscle mass is leading a sedentary lifestyle. Consistent inactivity can lead to decreased physical function, including muscle loss. When muscles aren’t used regularly, they can become weak and begin to atrophy. Poor Nutrition Nutrition plays a crucial role in maintaining healthy muscles and preventing muscle loss. As we grow older, our bodies become less efficient at absorbing nutrients from food sources. Additionally, older adults tend to have reduced appetites and may not consume enough calories or protein each day. This lowered caloric intake can lead to malnutrition and contribute to muscle loss. Hormone Changes Age-related hormone changes can contribute to muscle loss. As we age, our bodies produce less of the hormones (such as testosterone) needed to maintain muscle mass and strength. Serious Illnesses and Medications Serious illnesses involving insufficient blood flow and unhealthy blood sugar levels can play a role in the development of muscle loss. These conditions may cause inflammation, metabolic changes, and hormonal imbalances that can lead to muscle loss. Also, some medications commonly used by older adults to manage these conditions may have side effects that contribute to muscle loss. Genetics While aging is the primary cause of muscle loss, genetics also may play a role in an individual’s risk for developing it. Certain individuals may be predisposed to losing muscle mass at a faster rate than others due to their genetic makeup. Inflammation Inflammation is a natural response to injury or infection in the body. However, excessive inflammation can accelerate the loss of muscle mass and function. The good news is that it’s never too late to take steps towards preventing or slowing down the effects of muscle loss, and there are many natural ways to accomplish this. Here are some of the most effective, natural ways to prevent the loss of muscle mass… 7 Natural Ways to Prevent Muscle Loss at Any Age 1. Resistance Training One of the key factors in maintaining muscle mass and strength is regular physical activity, particularly resistance training. This involves using weights or your own body weight to challenge and strengthen your muscles. By incorporating resistance training into your routine at least 2-3 times a week, you can prevent the degradation of muscle tissue that can occur with age. 2. Adequate Protein Intake Protein plays a crucial role in building and maintaining muscle mass, which makes it an essential nutrient for preventing muscle loss. As the body ages, it becomes less efficient at utilizing protein from food sources. It’s recommended to aim for 0.8-1g of protein per kilogram of body weight each day from sources such as lean meats, fish, eggs, legumes, and nuts. 3. Vitamin D & Calcium These two nutrients are vital for bone health but also play a significant role in preserving muscle mass as we age. Vitamin D helps with the absorption of calcium, which is necessary for building and maintaining strong bones. Vitamin D (particularly D3) can be obtained from foods, supplements, and adequate sunlight exposure. 4. Omega-3 Fatty Acids These healthy fats – found in supplements and foods like salmon, walnuts, and flaxseeds – may help prevent muscle loss by reducing inflammation and promoting muscle protein synthesis. 5. Antioxidants As we age, our bodies are more susceptible to oxidative stress, which can damage cells and contribute to muscle loss. Incorporating antioxidant-rich foods into your diet – such as berries, dark leafy greens, and nuts – can help combat oxidative stress and prevent muscle loss. 6. Hydration Staying well-hydrated is crucial for maintaining muscle mass because water helps transport nutrients and oxygen to muscles for growth and repair. Be sure to drink plenty of water throughout the day, especially when working out, to support muscle health. 7. Sleep Getting enough quality sleep is essential for overall health, but also can play a role in preventing age-related muscle loss. During sleep, our bodies produce hormones that aid in muscle growth and repair. It’s recommended to get 7-9 hours of sleep each night. This gives your body the time it needs to properly recuperate and rejuvenate. Every Step Counts Experiencing a decline in muscle mass, strength, and function is a common, age-related condition. It can have detrimental effects on overall health and quality of life if not addressed properly. Incorporating resistance training, a nutritious diet, and healthy habits into your routine can help preserve your muscles and prevent muscle loss as you age. But be sure to consult with a healthcare professional before starting a new exercise or nutrition regimen. Though aging is inevitable, muscle loss doesn’t have to be a part of growing old. By understanding this condition and taking proactive steps to prevent it, you can ward off muscle loss naturally and age gracefully. Remember, it’s never too late to start taking care of your muscles and every little step counts! 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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6 of the Best Ways to Reach Your Goals
Did you know that 80% of people who make resolutions abandon them by mid-winter? It’s true. If you want to make changes in your life and reach your potential, do something far more powerful and effective than making resolutions: Set goals. Having goals that align with what’s most important to you can help provide a pathway to bring a vision to reality. Goals also help provide direction and purpose in life. Research shows that people who set realistic goals tend to enjoy greater well-being and life satisfaction. Whether you want to improve your health, work life, or increase income and pay off debt, pursue a creative endeavor, or find a loving relationship; here’s what science and experts say about how to achieve your goals. 6 of the Best Ways to Reach Your Potential & Hit Your Goals! 1. Define Your Goals The first step to realizing any goal is to clearly define it. After all, you can’t get to a destination unless you know where it is! A serious goal needs to relate to purpose in life – what matters to you most – in order for you to fully commit and do what’s required to make it happen. Business management experts developed the acronym SMART for defining goals, but it can be used to help define your personal goals too: S is for specific. Identify the specific who, what, when, and where of your goal. M is for measurable. This will help you actually see if you’re making progress. A is for attainable. Do you have the capacity to reach this goal? R is for relevant. A goal needs to be personally relevant to you and your values. T is for timeframe. What’s the timing of your goal? Start at the end result and work backwards from there. Let’s say your goal is to “get in shape.” That’s very vague. Using SMART, here’s a revised version of your goal: Specific: I’m going to exercise 30 minutes or more at least three days a week and reduce my daily calorie intake by 20%. Measurable: My goal is to reach a healthy weight range of __ in the next 90 days. Attainable: I have good walking shoes and a trainer to work with once a week. I can buy healthy food to improve my diet. Relevant: I want to live long and healthy as well as feel and look better. I want to improve my brain health and boost my mood. Timeframe: I’ll shop for fresh, healthy food on Sundays and Thursdays. I’ll get up 1 hour earlier to walk before work three days a week. I’ll have a weekly training session on Saturday mornings. You can use this formula for writing a book, finding a partner, learning a language, or virtually any goal that’s meaningful to you. 2. Write Down Your Goals People are more likely to reach goals if they write them down, research shows. Place them where you can see them or use a visual reminder of your goal. For example, if you want to save money to adventure in Africa and see cheetahs, place an image of a cheetah where you’ll see it every day. Whatever the visual image, be sure it’s positive and inspires you. If you meditate, use a bit of that time to visualize your goal and what it will feel like when you reach it. This practice can be very powerful. The mind starts believing it’s real and works with you to make it happen! 3. Find an Accountability Partner One research study found that participants who wrote down goals and shared them with an individual that held them accountable on a regular basis were the most likely to succeed. Find someone you’ll tell the truth to, and who will be kind and truthful with you. Meet with them or call them regularly – weekly, or bi-weekly – to help keep you on track. 4. Plan of Action Break down your goal into smaller, doable pieces. Make your plan of action by figuring out how you’ll manage your time and resources on a daily, weekly, and monthly basis in order to reach each piece and ultimately hit your goal. Keep in mind your natural ebb and flow of energy and optimal cognitive function. You may need to schedule time first thing in the morning to work on your goal. Or perhaps you’re most creative at night and schedule time then. Establish a routine that works well for you. Take stock each week to see how your plan is working. Discuss it with your accountability partner, if it’s helpful. Adjust as needed. 5. Eliminate Distractions and Overcome Procrastination Attaining goals often calls for some sacrifices. Be willing to eliminate or let go of unhelpful behavior like procrastination and/or distractions. You may need to simplify your life or say no to distracting people or events and reduce the number of responsibilities you have. That’s okay. Remember it’s temporary and necessary while working toward realizing something important to you. Caution: your cellphone can be a major distraction. Silence your phone or put it away when you’re actively focusing on your goal tasks/actions. Procrastination can be a killer, but there are ways to counter it. James Clear, author of Atomic Habits, finds that Newton’s first law of motion (“Objects in motion tend to stay in motion”) can be helpful in disrupting the non-action of procrastination. He suggests taking just two minutes to get started on a task or action. If you can do that, the momentum begins and you can usually keep going! 6. Reward Your Progress As you hit your daily and weekly goals, reward yourself. Enjoy a healthy smoothie after a tough workout. Give yourself the weekend off if you worked hard and hit your goals all week. Rewarding your progress may help you stay motivated. Greater Life Satisfaction If you follow these suggestions, you may improve your chances of successfully reaching your goals. Achieving a goal builds confidence and provides a greater sense of control and accomplishment in life. Choose meaningful goals and enjoy the process! 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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Collagen Amino Acids: How They Can Help Brain Health
Are you searching for a natural and effective way to supercharge your brainpower? Keep reading to learn more about the benefits of amino acids in collagen and how they can help support better brain health! What is Collagen? Collagen is a fibrous protein that provides structure and support to various parts of the body. Our bodies produce collagen naturally by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen that serve various purposes in the body. Over 16 types of collagen have been identified in our bodies; however, types I, II, and III are mostly found in connective tissues such as skin and bones. Types IV and V can be found in internal organs like liver or lungs. What Are Amino Acids? Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen atoms. There are 20 standard amino acids that make up most human proteins. These amino acids can be broken down into three main categories: essential, non-essential, and conditional. Essential amino acids can’t be produced by the body and must be obtained from external sources like foods or supplements. Non-essential amino acids can be produced by the body, making it less crucial to obtain them from external sources. Conditional amino acids usually aren’t essential but may become so under certain conditions where the body is unable to produce enough of them on its own. How Do the Amino Acids in Collagen Help Support Cognitive Function? Here are some of the top ways the amino acids in collagen can play a significant role in maintaining healthy brain and cognitive function. Promoting Brain Health Collagen is an essential, structural component of the brain. It helps maintain the integrity of the blood-brain barrier, a protective layer that prevents harmful substances from entering the brain. Collagen also provides support for neurons, which are responsible for transmitting signals throughout the brain. Certain amino acids, such as glutamine and glycine, are vital for neurotransmitter synthesis. Neurotransmitters are chemical messengers that allow communication between neurons in the brain. This communication is essential for various functions like memory, cognition, and mood regulation. Protecting Against Oxidative Stress Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. These free radicals can cause damage to cells, including brain cells. Collagen contains antioxidant properties that can help neutralize these harmful free radicals, protecting the brain from oxidative stress. Amino acids, like cysteine and glutathione, also have potent antioxidant effects and can help reduce oxidative stress in the brain. Improving Mood and Emotional Health Collagen and amino acids are essential for the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite. They’re also involved in the production of other neurotransmitters like dopamine and GABA, which can play a crucial role in supporting mood and emotions. Supporting Cognitive Decline As we age, our bodies produce less collagen, which may lead to a decline in cognitive function. Collagen supplements may help support cognitive function in older adults by providing essential amino acids needed for healthy brain communication. 5 Key Amino Acids Found in Collagen Collagen is made up of long chains of amino acids that are essential for maintaining the structure and function of different parts of the body. Out of the 20 different amino acids found in collagen, there are a few key players that have been shown to have significant effects on cognitive function. Arginine Arginine is an essential amino acid found in collagen. It’s converted into nitric oxide (NO) which is a key neurotransmitter involved in regulating blood flow and vascular tone. Arginine may help improve cerebral blood flow, leading to better cognitive function. Also, arginine may play a role in improving language skills and verbal memory due to its ability to increase levels of the growth hormone linked to these cognitive functions. Glycine Glycine is one of the most abundant amino acids in collagen, comprising about one-third of its total composition. This non-essential amino acid has been extensively studied for its potential role in improving attention and memory in young and middle-aged adults. Additionally, glycine may help reduce inflammation in the brain. Inflammation may cause neurodegenerative and serious memory issues. Hydroxyproline Hydroxyproline is a unique amino acid found only in collagen. It’s formed when proline undergoes hydroxylation, a process that requires vitamin C as a cofactor. Hydroxyproline is essential for stabilizing and providing strength to the triple helix structure of collagen fibers. While there’s limited research on the direct effects of hydroxyproline on cognitive function, its role in maintaining healthy collagen levels may indirectly support brain health. Collagen has been found to play a crucial role in protecting against degenerative brain conditions. Lysine Lysine is one of the nine essential amino acids required by the body for various physiological functions such as tissue repair, building muscle mass, and regulating hormonal balance. Lysine plays a vital role in the synthesis of collagen by providing structural support to this protein. It also may play a role in improving cognitive function. Proline Proline is another important amino acid found in collagen. It accounts for about 10-15% of collagen’s overall composition and plays a crucial role in maintaining the structure of collagen fibers. This amino acid is involved in the production of glutamate, an important neurotransmitter that helps regulate learning, memory, attention, and other cognitive processes. Collagen Amino Acids Collagen and amino acids play vital roles in supporting various bodily functions, including maintaining a healthy brain and cognitive function. While our bodies naturally produce collagen and some amino acids, it’s essential to obtain a balanced amount of these nutrients from external sources to support optimal brain health. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support not only your skin and joint health but also your brain function. Taking collagen supplements or consuming amino acid supplements also may be beneficial in supporting cognitive function. As always, it’s recommended to consult with your healthcare provider before starting any new supplement regimen. 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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Smart Ways to Curb Sugar Cravings at Gatherings & Parties
As I write this, we’re in the thick of the holiday season, complete with parties, dinners, family gatherings, presents—and, for many Americans, way too much sugar. Unfortunately, this time of year seems to give people an all-season pass to overconsumption. This can translate to everything from eating to spending, but it’s especially detrimental when sugar is the culprit in question. The good news is, you don’t have to accept the common assumption that this time of year—or any holiday, special event, or season, for that matter—is a reason to ditch your healthy diet. Changing your attitudes about “needing” or wanting sugar is possible with just a few small but effective tweaks to your ways of thinking and behaviors. I’ll outline a few of my go-to techniques below. And, after you get used to eating less sugar (which can happen after just a few days), you’ll be able to taste the true flavors of foods and wonder why you ever wanted it. Read on for my best tips on why and how to curb sugar cravings at the holidays and year-round. How Sugar Harms Your Health I’ve spoken many times about how harmful sugar is to human health. Here are just a few examples of the damage it can cause: Sugar is pro-inflammatory. Consuming things like sugar, simple carbohydrates, and processed foods promotes chronic inflammation. That’s right—your body actually creates an inflammatory response. Over time, this low-level but chronic inflammation can play a role in many health issues, including obesity, type 2 diabetes, heart disease, and cancer. Sugar damages brain health. A Standard American Diet (SAD), including high sugar intake, has been linked to mental health problems, including depression, attention deficit disorder (ADD), and dementia. Sugar slows you down. Avoiding sugar can generate many positive, uplifting effects: more energy, better focus, a better memory, improved moods, and a slimmer waistline. On top of all these potential downsides, we also know that this toxic substance raises blood sugar, causes rapid releases of insulin, is full of empty calories, feeds cancer cells, and gives you cavities. When we consider all of the ways it harms our bodies, why would we ever consume sugar to begin with? It’s simple: like any other addictive drug, the more you consume, the more you want. It’s a vicious cycle—but one you can climb out of. Smart Ways to Curb Sugar Cravings at Parties It can be difficult enough avoiding sugar in the grocery store, where the aisles are stuffed with foods that contain heaps of added sugar. But when you’re away from your normal routines and environment—such as during holidays or at special events—it can feel like even more of a challenge. Whether you’re in the midst of holiday party season, making the rounds at family gatherings, or looking for ways to avoid sugar year-round, I’ve developed great tips to help you avoid the white stuff. Follow these suggestions to just say no: Plan and Prepare. Some people believe that willpower is the key to eating healthier, but I believe in having a plan. When you take steps ahead of time, you help ensure your success. This can mean: Preparing and carrying healthy snacks so you’re never famished Bringing your own homemade treats to parties and dinners Having a rehearsed response to pushy offers of desserts and other junk food (while remembering that “No, thanks” is a full sentence!) Mindfully planning to indulge in three small bites of one specific food that is not going to trigger a binge session Switching out refined sugars and simple carbohydrates for complex carbs in the form of plant foods, like sweet potatoes and apples, to help satisfy your cravings When you don’t plan ahead, you’re much more likely to give in to any temptation that’s placed in front of you. You could find yourself eating unhealthy foods that don’t even appeal to you—consuming them out of peer pressure, boredom, or hunger. Don’t show up to any event unprepared. Avoid the Hidden Sugar Bombs. It’s incredible how many ways added sugar can creep into our diets. It’s not just about the white powder spooned into tea or coffee, or the obvious sugar bombs like cake, candy, and cookies. These days, all kinds of processed foods have loads of sugar, including some you’d never expect. Dressings, cereals, sauces, yogurt, granola bars, canned vegetables, milk (both cow and plant-based), and many more foods and drinks often contain surprising amounts of added sugar. Check the labels of anything you buy. Remember that 4 grams equals 1 teaspoon of sugar. The American Heart Association recommends no more than 24 and 36 grams of sugar daily for women and men, respectively. Keep in mind, too, that sugar takes many forms. The CDC warns Americans about consuming too much sucrose, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. But there are dozens more names for sugar nowadays, from agave to brown rice syrup to sorghum. Unfortunately, many artificial sweeteners are awful alternatives that present their own health risks. (The ones I choose are stevia and monk fruit. Coconut palm sugar is also acceptable, but in moderation, as it contains all the calories of regular sugar.) Finally, be careful about what you drink. Holiday parties are known for sugar-packed punches and eggnog, both with and without alcohol. Not only are alcoholic beverages full of sugar and empty calories, but they weaken your resolve so that you’re more likely to consume unhealthy foods or eat more than necessary. Try sparkling water with a squeeze of lime instead. I like to say “Replace, don’t erase” when it comes to making healthy dietary changes. We don’t need to “go without”—we just need to make better choices, and we’ll never feel deprived. Remember Your Why. It can be easy to lose sight of your reasons for healthier eating when everyone else is feeding you excuses. We’ve all heard them: “You can have just one!” or “Why not, it’s the holidays!” Before you know it, you’re buying into the hype—and eating foods you know are going to make you feel terrible, both physically and mentally. Instead, train your mind to keep your why at the forefront. What health benefits are you going to reap by avoiding the sugar bombs this season and year-round? Maybe you want to live longer so you can spend more time with your grandchildren. Maybe you’re motivated by the mental clarity and the physical feeling of lightness when you’re not weighed down by consuming poisons. Or maybe you’ve noticed how much better you sleep when junk food is off the menu. When you’re clear on your reasons and you focus on what you’re gaining (rather than what you’re giving up), you’ll find it much easier to stick to your guns and say no. However, if you do find yourself eating foods you’d rather avoid, don’t beat yourself up. Use this as an opportunity to learn about your behavior. Why did you make that choice? Did you forget to plan, or did you feel left out of the festivities? And how did you feel after you ate the food? Did it set off cravings for more sugar? Did you find yourself eating mindlessly? Take note of your behaviors. Awareness is key for making appropriate changes in the future. No-Sugar Strategies The power to change our habits lies in the mind. Using the simple strategies outlined above, you’ll find it easier to avoid the sugar overload this season and beyond. Because if you can maintain your focus on healthy eating during the holidays, chances are you’ll be well-prepared for the entire year. Plus, you won’t have to ring in this New Year’s Day feeling bloated, sluggish, and depressed—it’ll be a much happier New Year from the start.
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5 Powerful Healthy Habits for Families to Start the New Year Off Right
The New Year is the perfect time to start new healthy habits. It’s a tradition for many of us to set goals and look ahead at the beginning of a new year. Here are 5 healthy habit ideas that you can implement; each one is a powerful way to start the New Year off right! 5 Healthy Habits for Families to Enjoy Together 1. Eat Together Research on the benefits of eating family meals is abundant and positive. Sitting down to eat a meal together as a family can have positive effects on children and adults mentally, emotionally, and even physically. You likely don’t even realize all the benefits that come with eating together. Benefits of Family Meals: Social connection Strengthened family bonds Sense of belonging Greater emotional well-being Healthier eating habits More mindful eating More balanced diet Provide routine Less risky behavior in children and teens Eating together also provides the opportunity to learn and teach cooking skills. You might try taking turns choosing the menu or preparing the meals. The family mealtime doesn’t have to be dinner, either. Maybe breakfast, brunch, or lunch is a better alternative for your family. Overall, eating together is about more than just the food. This one healthy habit can promote connection and well-being for the entire family. 2. Practice Positivity Choose to practice positivity in your home. By calling it a practice, the pressure to be perfect disappears. When you slip up, as we all do, you can remind yourself and your family, “we are practicing.” Positivity in your home includes the way you speak, think, and act. Practice sharing positive affirmations with your family. Positive affirmations promote self-worth and confidence. You might want to choose affirmations together. You can write down your favorite ones and leave them somewhere you’ll see them regularly. 10 Positive Affirmations for Families: 1. I believe in myself 2. I am loved 3. I am enough 4. I am kind to myself and my family 5. I am grateful for what I have 6. I am helpful 7. My family supports me 8. We celebrate each other 9. We work together to overcome challenges 10. Our family is a place for growth and learning Look for the good in your home and family. What you look for you will find. Practice acknowledging the good and positive things. This will help you cultivate an attitude of gratitude. Give praise freely to your family. Sincere praise helps to build stronger bonds and good feelings for both the giver and receiver. You might find that just one person developing a habit of vocalizing the good things will cause a domino effect of positivity in your home. 3. Play Do you have a habit that involves play? If you don’t have one, you should! It might seem unusual, but play isn’t just for kids, and in this modern, busy world, sometimes adults forget that it’s good to just play sometimes. This might look like simply sharing a joke with a friend, creating art, building a snowman, playing fetch with a dog, or doing a puzzle. Your goal can simply be to enjoy yourself. Benefits of Play: ● Relieves stress ● Boosts creativity ● Improves problem-solving skills ● Improves brain function ● Boosts energy ● Improves social skills Spending time outside or combining exercise with play is a great way to get even more healthy benefits and make the most of your time. Play is often overlooked but can be a powerful habit that will add to the joy in your life. 4. Read It’s well known that reading is good for you. Reading strengthens your brain, reduces stress, improves memory, focus, knowledge, communication skills, and much more. There are many ways to make a habit or routine of reading. It can look like reading aloud to your children or setting aside a specific time to read independently. Reading in the middle of the day provides a nice break, and reading at the end of the day is a peaceful way to wind down. You can set the example of reading as a fun activity. Keep books around the house and go to the library for an outing. Books also make great gifts. Simply letting your children see you enjoy reading is a powerful modeling tool. 5. Make Small Changes Start making small changes today to create the life you want. Even simple and tiny changes can make a large and lasting difference. If you consider the small changes as tiny course corrections, over time they can make a big difference. Research has shown that making smaller, more manageable changes to your lifestyle can have a big impact. The idea is that if you improve consistently by just 1%, over time it will add up to tremendous growth. Small habit changes that can have a big impact: ● Drink water instead of another alternative ● Add more fruits and vegetables to your meals ● Eat the rainbow ● Reduce processed foods ● Choose healthier snacks ● Take a walk ● Breathe deeply ● Go to bed a little earlier ● Choose reading over electronics Choose one thing and make small changes starting today, and over time you’ll notice that you have new habits that improve your overall health. How to Start a New Habit What healthy habits do you want to try this year? Visualize yourself doing them and doing them amazingly well. Defining a specific time or place for your new habits can be helpful. Consider beforehand what you’ll need to make them work. For example, if you want to eat together more, plan a menu and pick a mealtime. Or, if you want to read more, choose some books and set them by your bed so that they’ll be there when you wind down. Check in with your progress and evaluate how things are going after an amount of time. Make adjustments as necessary. It’s ok if you don’t get it right the first time. New habits can take time to stick, but if you keep trying and adapting you’ll be able to create a happier, healthier you in the New Year. 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 You Need This Nootropic Supplement for Your Memory
Patients frequently ask me for the best nootropic supplement. A nootropic is a substance, often referred to as a drug or a nutritional supplement, that is used to enhance memory or other cognitive functions. The supplement options are plentiful, with advertisements and claims online, some boasting life-changing outcomes. Unfortunately, most of these are just clever marketing. There are, however, some excellent nootropic nutrients and herbs available; it is important to choose wisely. True story: Long before I worked for Amen Clinics, I was working as a naturopathic family doctor in Oregon. One of my regular patients brought me a bottle of BrainMD’s Brain & Memory Power Boost, saying that she had started taking it and felt it was helping her with memory and brain fog. She wanted to know if I felt it was safe for her to continue taking it, and if so, whether I could recommend something similar that would cost less. At the end of her visit, she left the bottle with me, and I set out to do a little research. Here is what I discovered: Brain & Memory Power Boost is a very safe, well-designed, and effective supplement. And no, I could not replicate it, even by combining two or three supplements together, for less money. I immediately began recommending this supplement to my patients, especially those with concerns about memory or mental clarity. Several years later, I find myself working at Amen Clinics where I continue to recommend this supplement more than any other, due to its wide application for many different types of patients. 6 High-Quality Ingredients in Brain & Memory Power Boost The high-quality ingredients include the following: Phosphatidylserine (PS) – Extracted from sunflowers, PS is a phospholipid present in cell membranes, especially in the brain and nervous system. It helps the body transmit messages between nerve cells in the brain. One recent meta-analysis concluded that PS had a positive effect on the memory of older patients with cognitive decline, with no adverse effects. In addition, in an animal model, dietary supplementation with PS significantly increased resistance to oxidative stress and extended the lifespan of organisms. Translation: this appears to have an anti-aging effect. Historically in naturopathic medicine, PS has been used to reduce the effects of stress and is sometimes given before bed when sleep is disrupted due to high stress during the day. Acetyl-l-carnitine (ALC) – Several studies have suggested ALC plays a role in slowing down cognitive decline. The human body makes ALC in the brain, liver, and kidneys and levels can be effectively increased by taking it orally. While its mechanism is yet unclear, and more studies are needed, ALC appears to be safe and well-tolerated and may improve memory, attention, processing, and verbal fluency when studied in people with Alzheimer’s disease and mild cognitive impairment. N-Acetylcysteine (NAC) – This is used as a medicine to treat acetaminophen overdose and as a mucolytic (breaks up mucous) compound. It is quite safe even at high doses, and is a building block for glutathione, which is arguably the most important antioxidant that the human body produces. The applications of NAC in psychiatry are extensive, ranging from substance use disorders to traumatic brain injuries, obsessive compulsive disorders, depression, schizophrenia, and Alzheimer’s disease. Alpha-Lipoic Acid (ALA) – ALA is an antioxidant made by the body, found in every cell, helping to turn glucose into energy. Because it is both water and fat soluble, it can easily pass into the brain where it may help protect the brain and nerve tissue. Newer studies are finding ALA supplementation to support healing in traumatic brain injury and Alzheimer's disease in animal models, suggesting great potential for future human studies on ALA for both neurological and psychiatric conditions. Ginkgo Biloba Extract – This herbal extract has been used for centuries in Traditional Chinese Medicine to treat both cardiovascular and cerebrovascular diseases and Alzheimer’s disease. It has also been studied extensively in modern times. Recent research has shown that it may act by inhibiting oxidative stress and neuroinflammation, both mechanisms that are implicated in Alzheimer’s disease pathogenesis. It appears to be anti-inflammatory as well as improving circulation to microvasculature, which includes all the tiny capillaries that bring oxygen and nutrients to the brain. Huperzine A – This is a plant extract from a plant called Chinese club moss (Huperzia serrata) that has been used for centuries in Chinese medicine to treat memory loss. This extract appears to have benefit for all ages – it has been found to benefit college students, people with Alzheimer’s disease, post-menopausal women, and the elderly in studies. It has even been shown to improve cognition, mood, and functional deficits after moderate and severe head injuries. The neuroprotective effects of Huperzine A round out this formula. Best Nootropic Supplement for Memory When my patient returned for her follow-up visit, I happily gave my blessing to Brain & Memory Power Boost and told her I thought it was an excellent value. Most recently, I am known to bring bottles of this fantastic supplement to hand out (like a healthy treat) at gatherings of family and friends. What gift could be better? Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells. Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain. This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge. Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages. Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost 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 Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD.
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Vitamin D2 vs. Vitamin D3: Which One Is Right for You?
Are you feeling the winter blues? One nutrient that may help lift your spirits is vitamin D. But wait, isn’t there also something called vitamin D3? Indeed, there are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While they may seem similar, there are key differences between the two forms that affect how they function in our bodies. Let’s dive deeper into these two types of vitamin D. What Is Vitamin D? Vitamin D is a vitamin that’s essential for maintaining overall health and well-being. It plays a crucial role in the body’s ability to absorb calcium, which is necessary for building strong bones and teeth. Vitamin D also is involved in supporting immune function, regulating mood, and promoting healthy cell growth. Vitamin D is a fat-soluble vitamin that plays an important role in keeping our body healthy and functioning properly. It’s also referred to as the “sunshine vitamin” because our skin produces it when exposed to sunlight. Once vitamin D has been absorbed into the bloodstream, it travels to the liver, where it gets converted into a form called 25-hydroxyvitamin D (calcidiol). This form then travels to the kidneys, where it’s further modified into its most active form known as 1,25-dihydroxyvitamin D (calcitriol). It’s this final form that carries out all the important functions of vitamin D in our body. One of the main roles of vitamin D is promoting calcium absorption from our intestines, which helps maintain strong bones and teeth. In fact, without enough calcium intake, consuming more vitamin D doesn’t have any significant benefits for bone health. What Is Vitamin D3? Vitamin D3 (cholecalciferol) is produced by human skin cells when exposed to sunlight. When ultraviolet B radiation is absorbed by the skin, it triggers a reaction in cholesterol molecules that leads to the production of vitamin D3. This process typically occurs within 15-20 minutes of sun exposure on bare skin, making sunlight one of the primary sources of vitamin D3. Once obtained through sunlight or consumed through food or supplements, vitamin D3 undergoes several metabolic steps before becoming an active form that can be used by the body. While both vitamin D2 and D3 have similar functions in the body, research suggests that vitamin D3 may be more effective at increasing blood levels of vitamin D, and may have a longer duration of action, compared to vitamin D2. While both forms of vitamin D are essential for strong bones, teeth, and muscles, they have some key differences… Vitamin D2 vs. Vitamin D3: 6 Key Differences! 1. Sources One of the main differences between vitamin D2 and vitamin D3 is their sources. Vitamin D can be found in many plant sources, mushrooms, and fortified foods. On the other hand, vitamin D3 is primarily obtained through sunlight exposure. It’s produced when UVB rays from the sun are absorbed by the skin cells. Aside from sunlight exposure, small amounts of vitamin D3 can be found in select animal-based foods such as fatty fish (like salmon, tuna, and mackerel), liver, egg yolks, and beef. However, it’s worth noting that these food sources provide only a fraction of the recommended daily intake for vitamin D3. 2. Absorption Another significant difference between these two vitamins is their absorption rate by our body. Studies have shown that vitamin D3 has a higher bioavailability (better absorption into the body) than vitamin D2. 3. Conversion When it comes to converting into its active form in the body, there’s a notable difference between these two vitamins. While vitamin D2 needs to undergo conversion in both the liver and kidneys to become active, vitamin D3 only needs to convert once in the liver. 4. Function Both vitamin D2 and vitamin D3 are essential for maintaining bone health, but they have different functions in our body. Vitamin D2 is commonly used to fortify foods and supplements, while vitamin D3 is used primarily in our bodies to regulate calcium levels and strengthen bones. 5. Dosage The recommended daily intake of vitamin D varies according to leading health sources. The US Institute of Medicine’s daily allowance is 400-800 IU, but other commonly recommended dosages range from 1000-2000 IU. Due to its greater efficacy, it’s recommended to take vitamin D3 rather than D2. 6. Deficiency Deficiency of both vitamins can lead to similar conditions like soft bones in children and brittle bones in adults. However, studies have shown that supplementation with vitamin D3 can help support healthy blood levels of vitamin D more efficiently than vitamin D2. The D3 Difference Vitamin D3 is an essential micronutrient for overall health and well-being. It’s produced by our bodies in response to sunlight exposure and can be found in small amounts in certain foods. It undergoes several metabolic processes before becoming an active form that supports various bodily functions. It’s crucial to meet the recommended daily intake of vitamin D3 through a balanced diet or supplements to maintain optimal health. Be sure to consult with a doctor or other healthcare practitioner before starting any supplement regimen. 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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2 Healthy Dessert Recipes from Tana Amen's Cookbook
When many people think of the holiday season, they think of food—and especially sweets. Cakes, pies, cookies, and chocolates can seem like required eating at many holiday events. But here’s the good news: You can have all of the holiday fun and the tasty desserts without going overboard. When you consume too much sugar, carbs, and unhealthy fats, your diet, your energy, and your sleep quality suffer—not exactly a good way to keep up your holiday cheer. That’s why I love creating desserts with all of the decadence of traditional recipes, but without all of the junk. Here are just a few tweaks I suggest to help turn desserts from destructive to delicious (and nutritious): Replace toxic table sugar with sweeteners like stevia or monk fruit. Incorporate good-for-you spices like cinnamon to boost the health benefits. Use tree-nut or seed butters instead of peanut butter. Add fiber and protein through additions like fresh fruit and raw nuts. Swap butter and vegetable oils for healthy fats like coconut oil. To get you started, here are a couple of recipes that are my personal holiday favorites. They’ve proven to be hits with friends and family over the holidays, too! Chocolate Cashew Protein Balls Chocolate and a protein boost to get you through the holidays—these bite-size treats are a win-win. But it’s important to choose your ingredients carefully. I use BrainMD Brain in Love, which is my husband’s, Dr. Daniel Amen’s, recipe. It’s delicious, but it’s also sugar-free, gluten-free, dairy-free, cholesterol-free, non-GMO, and good for your brain and body. This decadent dark chocolate has 400 mg flavanols (bioactive compounds that have antioxidant properties), plus 3 g fiber and 3 g protein, per serving. Holiday Tip: As an added bonus, you can easily whip these up as homemade gifts for family and friends. Or you can bring them to holiday parties so you have your own healthy treats. By planning ahead, you won’t be tempted to engage with any of the sugar-bomb desserts on offer. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Chocolate Cashew Protein Ball Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients: ½ cup chocolate or vanilla plant-based Brain MD protein powder 1 cup cashew butter or other tree-nut butter, or seed butter (no-stir variety) 2 tablespoons stevia powder, monk fruit, or honey (optional) ¼ cup flax meal 1 teaspoon cinnamon (or cacao powder for more chocolate flavor) 2 teaspoons vanilla ¼ cup chocolate chips (dairy-free and sugar-free—the Lilly’s Brand is great) 24 toothpicks 8 ounces dark chocolate (dairy-free and sugar-free, such as the Brain MD brand) 2 tablespoons coconut oil (optional) 24 truffle liners (optional) 24 colorful foil wrappers (optional) [/wc_column] [wc_column size="one-half" position="last"] Directions: Line a cookie sheet with parchment or wax paper. In a large bowl, thoroughly mix together the protein powder, cashew butter, stevia or other sweetener, flax meal, cinnamon, vanilla, and chocolate chips. Form into balls, insert a toothpick in each, place on parchment paper, and refrigerate for a minimum of 30 minutes. Put the 8 ounces of chocolate (and coconut oil if desired) in a microwave-safe bowl. (Coconut oil is not necessary, but it will give you a bit of grace, guaranteeing that you don’t burn your chocolate, and give you a smooth, creamy consistency every time.) If using chocolate bars, break them into pieces. Heat the chocolate in 20- to 30-second intervals, stirring each time. Heat until the chocolate is completely melted and smooth, being careful not to burn it. If you prefer heating chocolate over the stove, either heat over low heat using a double boiler, or use a small pot and stir constantly so the chocolate doesn’t burn. When the chocolate is liquefied, dip each ball into the chocolate mix and place back on the lined cookie sheet. Place the tray of chocolate-covered protein balls in the refrigerator for a minimum of 30 minutes so the chocolate hardens. If desired, wrap in colorful foil wrapping, remove the toothpicks, and place in truffle liners. Store in the refrigerator. [/wc_column] [/wc_row] Notes: Be sure to use a firm “no-stir” brand of cashew butter (or other nut butter) or seed butter. Also keep the balls small, which will make them easier to work with. Nutritional Info: This recipe makes 24 balls. Each serving has 81.5 calories, 7.4 g fat, 1.2 g saturated fat, 9.1 mg sodium, 3.9 g carbohydrates, 0.8 g fiber, and 3 g protein. [/wc_box] OMNI Apple Cobbler Squares This is a fan-favorite dessert recipe from my book The Omni Diet, and it’s especially great for the winter holidays, when apples are in season. I like to use red apples for this recipe, because they’re sweeter, but you can also use a combination of red and green. The warming spices of cinnamon, nutmeg, and ginger also add traditional holiday aromas and flavors. Plus, spices are a delicious and easy way to add numerous health benefits to your desserts! Holiday Tip: Holidays can be difficult enough when we adults have to monitor our own food and sugar consumption. But it’s even trickier when our children are constantly being pushed foods that are unhealthy and toxic to their brains, teeth, and bodies. That’s why, when my daughter Chloe was younger, I made sure to provide a brain-healthy meal and dessert, like this apple cobbler, at home before she went out to places where sugar was going to be the main event (like holiday parties). When you provide better options for your kids—and model those choices as the parent—you’ll find they learn how to make healthier choices themselves as they get older. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Apple Cobbler Squares [wc_row] [wc_column size="one-half" position="first"] Ingredients: Crust 3⁄4 cup almond flour 3⁄4 cup all-purpose gluten-free flour 8 dates 4 teaspoons coconut oil Filling 7 apples 1⁄2 cup monk fruit sweetener 1 teaspoon cinnamon 1⁄2 teaspoon nutmeg 1⁄4 teaspoon ginger Crumble Topping 1⁄4 cup pecans or walnuts 1⁄4 cup almond flour 2 tablespoons unsweetened almond butter 6 dates [/wc_column] [wc_column size="one-half" position="last"] Directions for Crust: Preheat oven to 350°F. Coat a 9x9-inch glass baking dish with a light coat of coconut oil. In a food processor, mix the flour, dates, and coconut oil until the mixture is pasty and holds together. Press the mixture into a pan with fingers, halfway up the sides. The crust should be thin. Bake for 10 to 15 minutes until light golden brown. Directions for Filling: Meanwhile, prepare the filling. Peel and chop apples. (Try using the slicer attachment on a food processor as a shortcut.) Place apples in a medium pan over medium heat. The apples will release fluid and begin to dehydrate. Add monk fruit, cinnamon, nutmeg, and ginger. Cook until the apples are hot and soft, about 15 minutes. Don’t allow the apples to dry out and burn. Remove the apples from heat and pour into the pie crust. Assembling Cobbler: Mix all topping ingredients in a food processor until well-blended and chunky. Remove the crumble topping from the food processor and use your hands to sprinkle on top of the apples in the pie crust. Bake the pie for 15 minutes. [/wc_column] [/wc_row] Nutritional Info: This recipe makes 16 servings. Each serving has 158 calories, 7 g fat, 2 g saturated fat, 0.0 mg sodium, 0.0 mg cholesterol, 15 g carbohydrates, 3.8 g fiber, 8 g sugar, 2.8 g protein. [/wc_box] ’Tis the Season for Staying Healthy With cold and flu bugs circulating, holiday stress, and shorter, darker days, it’s crucial to maintain our health this time of year through any strategies possible. One easy way to feel better all season long is to stick to a healthy, nourishing diet and just say no to the gorge-fests that can accompany this season. These delicious desserts are proof that you can still indulge in amazing treats while never feeling deprived—and stay on track until the new year and beyond.
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Tana Amen's Top Picks: Non-Toxic Personal Care Products for a Healthier Regimen
When it comes to choosing personal care products, just like with my diet, I’m very selective about what I purchase. Shopping smartly is crucial, because the formulations we slather on our bodies—from nail polish to sunscreen—are often chock-full of chemicals. And critics suspect that some of them may have health-harming effects. On the other hand, I also remember a time when the label “all-natural” felt like a code phrase for “doesn’t work.” Thankfully, those days are in the past. In recent years, growing awareness about products’ ingredients—plus further scientific studies evaluating their potential side effects—have changed the landscape. Today, buzzwords like “clean,” “natural,” and “organic” are normal and even expected on our beauty shelves. And manufacturers are making strides to ensure not only these products’ safety but their effectiveness. If you’re looking for some suggestions on what to buy (and avoid), read on for some of my favorite personal care brands and products in 7 key categories. Non-Toxic Personal Care Products to Support a Healthier Daily Regimen Non-toxic Nail Polish I’m probably not alone here, but having a freshly done manicure and pedicure instantly makes me feel more put-together—and, yes, more polished. But nail polish can be formulated with all kinds of scary ingredients. That’s why I really appreciate Zoya, a non-toxic option. The brand makes hundreds of shades, so you’ll never lack choices, from shimmers and glitters to neutrals and brights. But, more importantly, it’s free of formaldehyde, formaldehyde resin, dibutyl phthalate, toluene, camphor, triphenyl phosphate (TPHP), parabens, xylene, ethyle tosylamide, and lead. Plus, if you prefer to outsource your manis and pedis, this brand is also found in many professional nail salons. Non-toxic Feminine Care Products When buying basic feminine care products like menstrual pads and tampons, you might assume they aren’t harboring potential toxins. But the Campaign for Safe Cosmetics (CSC) warns that they may contain a few ingredients of concern, including the following: Dioxin from bleach has been linked to cancer, hormone disruption, and endometriosis. Pesticides that are used on conventionally grown, non-organic cotton are associated with side effects like infertility, neurological dysfunction, and developmental defects. They may remain present as residue on feminine care products, which aren’t required to be tested for pesticides before hitting shelves. Unknown “fragrance” ingredients may contain allergens, sensitizers, phthalates, neurotoxins, and synthetic musks. Some of these are linked to hormone disruption and fertility effects. Avoiding these hidden toxins is especially important because they’re coming into contact with very sensitive areas of the body. For healthier options, the CSC recommends brands like Seventh Generation and Natracare for pads and tampons, or DivaCup and The Keeper reusable menstrual cups as waste-free alternatives. Non-toxic Sunscreen It’s impossible to overstate the importance of sunscreen—and the need to apply it often. Living in sunny Southern California, I consider it one of the most important personal care products in my daily life. Sunscreen protects us from deadly diseases like skin cancer and melanoma while preventing painful effects like sunburn. It’s also one of the most fundamental ways we can keep our skin looking its best as we age, helping prevent premature wrinkles and hyperpigmentation. A few suggestions for proper usage: Ensure you’re applying enough product to your face and body (even on cloudy days or when you’re driving). In general, reapply every couple of hours throughout the day—more often if you’re sweating or swimming. For the face, I like Juice Beauty Oil-Free Moisturizer SPF 30, as well as Saint Jane Luxury Sun Ritual Pore Smoothing SPF 30. If you’re looking for entire natural product lines, Coola is an organic option with a full range of face and body products that are free of ingredients like parabens, phthalates, synthetic fragrance, oxybenzone, and octinoxate. And Supergoop has all kinds of different formats (stick, cream, lotion, spray, and more) with a mineral-based formula that leaves out a long list of potentially damaging ingredients. Non-toxic Body Wash Traditional body washes can be formulated with several ingredients believed to be harmful. The nonprofit organization Breast Cancer Prevention Partners calls out a few common culprits: Formaldehyde is a known carcinogen and may be used as a preservative in personal care products. Triclosan, an antimicrobial ingredient, may disrupt Parabens help prevent mold and bacteria growth, promoting a longer shelf life. But these chemicals have been studied for their disruption of hormones and increased breast cancer risk. Ethoxylated ingredients are chemicals that may be linked to cancer. Watch out for any ingredients that end in ‘eth.’ Luckily, there are now many natural, clean, and organic body washes available on the market. Dr. Bronner’s Pure-Castile Soaps, which are available in both liquid and bar form, are classics in the natural-products category and now are Environmental Working Group (EWG)-certified. Made with organic and fair-trade ingredients, they have no synthetic preservatives, detergents, or foaming agents, and they’re infused with organic oils to provide extra moisture for skin. (As a bonus, these soaps clean just about everything—from skin and hair to pets and dishes.) Another good choice for both face and body, available at many drugstores, is Eucerin Advanced Cleansing Body & Face Cleanser. It’s fragrance-free, so it’s ideal for sensitive skin. Non-toxic Deodorant Even big-name brands like Dove and Secret have been hopping on the natural and aluminum-free deodorant bandwagon. That’s because more consumers are saying no to traditional deodorant and antiperspirant ingredients like aluminum, parabens, triclosan, and phthalates. Detractors fear some of these ingredients can be absorbed by skin and disrupt hormones, ultimately raising the risk of breast cancer. Natural deodorant products have evolved to include ingredients that are both non-toxic and effective. Native Deodorant has a range of scents (all made without aluminum or parabens), but the Unscented and Lavender & Rose varieties have the highest rating on the EWG Skin Deep database. The same EWG thumbs-up is given to another of my favorites, Humble Vegan & Sensitive Skin Deodorant in Simply Unscented. It’s free of aluminum, alcohol, parabens, talc, or artificial fragrances. Non-toxic Toothpaste Our mouths, teeth, and gums deserve non-toxic products for optimal oral health. I reach for Burt’s Bees Clean & Fresh Fluoride Free Toothpaste in Mint Medley, sweetened with steviol glycosides, naturally found in stevia plants. It’s made without sodium lauryl sulfate (SLS), triclosan, artificial flavors or sweeteners, preservatives, and blue, red, and yellow dyes. Another great choice is Tom’s of Maine Antiplaque & Whitening Toothpaste. The formula is free of gluten, parabens, formaldehyde, artificial colors, dyes, mineral oil, phthalates, SLS, artificial flavors and sweeteners, diethanolamine (DEA), polyethylene glycol, and triethanolamine (TEA). Non-toxic Hair Products Finding non-toxic haircare products is a must, since these formulas interact with our skin, not just our hair. Plus, we tend to use a lot of different products throughout a typical day or week, from shampoos and conditioners to hairsprays and gels. Innersense Organic Beauty has a full range that’s suitable for all hair types—without synthetic surfactants, gluten, or silicone-based ingredients. Another brand with a commitment to nixing controversial ingredients is Briogeo, which shuns sulfates, parabens, phthalates, silicones, DEA, and synthetic dyes in its entire line. Haircare brands like these will let you do your ’do, without the damage. Choose Your Personal Care Products Carefully Everyone knows I have a commitment to eating a diet that’s well-balanced, energy-boosting, and rooted in nature’s abundance. But we all need to be more aware of (and particular about) the products we put on our body, not just in our body. Environmental toxins, unfortunately, are now present everywhere in our modern world. That’s why it’s crucial to take whatever steps we can to minimize them, when possible, by being better-informed consumers. We must all do our homework to ensure that our maintenance of total-body health extends to our personal care product choices, too.
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