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Embracing Your Alone Time: What to Do When You Feel Lonely
Being alone doesn’t have to be a negative experience. In fact, it could be just what you need for personal growth and self-discovery. If you’re looking for ways to turn solitude into an opportunity for meaningful reflection and personal enrichment, keep reading! Understanding Loneliness: The Difference Between Being Alone and Feeling Lonely Feeling Lonely Loneliness is a common human experience that can affect people of all ages, genders, and backgrounds. It’s often thought of negatively since it can cause feelings of sadness, isolation, and longing for social connection. Feeling lonely is an emotional state that arises from a perceived lack of social connectedness or meaningful relationships. These feelings may be intensified by societal norms and expectations that place a high value on socialization and being part of a group. Loneliness isn’t always linked to physical isolation or a lack of social interaction. Ironically, it’s possible to feel lonely at social gatherings or even in a crowd. When intense and prolonged, these feelings can have detrimental effects on one’s mental health and well-being. However, there’s a distinction between feeling lonely and being alone. Being Alone Being alone refers to physically being by oneself without any company or social interaction. This could be due to circumstances such as living alone, not having close friends or family nearby, or choosing to spend time by oneself. Being alone doesn’t necessarily equate to loneliness as some individuals may find solace and enjoyment in their own company. Key Differences One key difference between being alone and feeling lonely is the level of distress associated with each state. While being alone may be seen as temporary solitude or a personal choice, feeling lonely tends to bring about more negative emotions such as emptiness, despair, and self-doubt. Another important factor in understanding loneliness is the quality vs quantity of relationships. A person may have many acquaintances, or even a large circle of friends, but still feel deeply isolated if these connections lack depth and intimacy. Conversely, someone with just one close friend or family member who they confide in regularly may feel less lonely despite spending most of their time alone. Notable Nuances It’s important to realize that there are nuances between being alone and feeling lonely. While some may thrive in solitude, others may experience deep feelings of loneliness despite being surrounded by people. It’s crucial to understand these distinctions to effectively address and cope with feelings of loneliness. Why Alone Time is Important In our hectic society, finding some quality alone time may seem like a luxury. However, carving out time for yourself is crucial for your mental, emotional, and physical well-being. Alone time means consciously choosing to spend time by yourself without any distractions or obligations. It doesn’t necessarily mean being completely isolated; instead, it’s about creating a peaceful environment that allows you to relax, reflect, and recharge. Whether you’re an introvert or extrovert, everyone can benefit from alone time. Here’s why alone time is so important and how it can positively impact your life. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Enhances Self-awareness Spending some uninterrupted moments with yourself allows you to get in touch with your thoughts, feelings, and emotions. It provides you with an opportunity to understand yourself better and identify what truly matters to you. This can lead to increased self-awareness and personal growth. Boosts Creativity Being alone can help unleash your creativity as it allows your mind to wander freely without any external distractions. Many artists, writers, and musicians find inspiration during moments of solitude. Reduces Stress The modern lifestyle has made stress one of the most common mental health issues. Taking occasional breaks from social pressures can help lower levels of the stress hormone cortisol, which can contribute to mood issues and burnout. Improves Problem-solving Skills An individual’s decision-making process may be negatively influenced by external factors. Alone time provides space for unbiased contemplation and can lead towards better problem-solving. Increases Productivity Being alone allows you to focus on a task without interruptions or distractions, which can help improve productivity. You also can use your alone time to plan and organize your thoughts, goals, and priorities. [/wc_box] Embracing Your Alone Time: 5 Top Tips for How to Enjoy Your Own Company Embracing your alone time can be a daunting idea for many people. The thought of being by yourself and disconnected from others can trigger feelings of loneliness and isolation. However, spending time alone can be a positive and enriching experience if approached with the right mindset. Here are some tips to help you make the most of your alone time: 1. Set Aside Designated Alone Time While juggling various activities and responsibilities, it can be easy to let alone time fall by the wayside. However, it’s important to intentionally set aside specific times in your schedule to spend by yourself. This will allow you to fully disconnect from outside distractions and focus on recharging your mind, body, and soul. 2. Engage in Activities That Bring You Joy Alone time offers an opportunity to participate in things you may not have had the chance to do while surrounded by others. Think about the activities or hobbies you enjoy. Whether it’s reading a book, painting, or even just taking a long bath, be sure to incorporate these activities into your alone time routine. 3. Practice Mindfulness Instead of constantly reaching for your phone or turning on the TV when you’re alone, try practicing mindfulness instead. Take a moment to focus on your breathing or get outside for a nature walk. This can help you be more present in the moment and appreciate the beauty around you. 4. Embrace Solitude Becoming comfortable with alone time is an essential part of self-care. It allows you to listen to your inner thoughts and needs without any external influences or distractions. Use this opportunity to reflect on your life. What makes you happy? In what areas do you want to improve? Self-awareness is one of the keys to personal growth. 5. Start a New Hobby or Skill Use your alone time as an opportunity to discover new hobbies or learn new skills. Maybe you’ve always wanted to learn how to play an instrument or cook a certain cuisine – now’s the perfect time! Not only will this challenge your mind and keep you focused, but it also can boost your confidence and provide a sense of accomplishment. Take Time for Yourself Embracing alone time can have numerous benefits for your mental and emotional well-being. It can help you disconnect from the constant noise and distractions of the outside world while giving you a chance to recharge and focus on yourself. Instead of turning to social media or seeking validation from others, try embracing your alone time as an opportunity for self-reflection and personal growth. Use this time to practice self-care activities such as journaling, reading, exercising, or indulging in a hobby you enjoy. Remember, taking some time for yourself isn’t selfish, it’s essential for your overall well-being. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Leptin Resistance and How Does It Affect My Weight?
Are you tired of struggling with your weight? Feeling frustrated by endless diets that produce marginal results? If you’re looking for ways to increase energy levels and transform your body from within, here’s what you need to know about leptin resistance and how it can sabotage your efforts to be a fitter, healthier you. Leptin Basics A hormone that plays a crucial role in regulating energy balance and body weight, leptin is often referred to as the “satiety hormone” because it signals the brain when the body has had enough food, promoting feelings of fullness after eating. Leptin is produced by fat cells and plays a vital role in regulating fat storage and metabolism. It influences the breakdown of fatty acids for fuel and inhibits fat synthesis, helping to prevent excess fat accumulation in tissues such as the liver and muscles. Also, leptin promotes glucose uptake by the muscles while decreasing glucose production by liver cells, which helps regulate blood sugar levels. The primary function of leptin is to maintain energy homeostasis in the body. This means it works to ensure that energy intake (calories consumed) matches energy expenditure (calories burned) to maintain a stable body weight. When leptin levels are low, it signals the brain that there isn’t enough stored energy in the body, leading to increased appetite and decreased metabolism. On the other hand, high levels of leptin can indicate excess stored energy and may suppress appetite while increasing metabolism. What is Leptin Resistance? Leptin resistance affects millions of people worldwide. It’s a hormonal imbalance that occurs when the body becomes desensitized or resistant to leptin. When there’s an adequate amount of fat stored in the body, leptin levels increase, signaling the brain that you’re full and don’t need more food. This mechanism helps maintain a healthy weight by preventing overeating and promoting energy balance. However, as a person gains weight, their fat cells produce excessive amounts of leptin. Over time, this constant bombardment of leptin signals can cause the brain to become desensitized to these messages. This can result in the brain not receiving accurate information about your body’s energy stores, leading it to believe you’re constantly hungry and always in need of more food. One of the major causes of leptin resistance is excess body fat. The more adipose tissue (fat) we have in our bodies, the higher our levels of circulating leptin are likely to be. Increased levels of leptin can lead to inflammation in muscle tissue and the hypothalamus – the area of the brain known for appetite regulation and metabolism. Aside from excess body fat, there are other factors that can contribute to leptin resistance. These include: a diet high in processed and sugary foods extreme stress lack of quality sleep sedentary lifestyle habits When someone is resistant to leptin, they may experience symptoms like constant hunger, food cravings (especially for high sugar and high fat foods), difficulty losing weight, and low energy levels. This can make it incredibly challenging to maintain a healthy weight and lead to weight gain. In addition to its physical effects, leptin resistance also can have an impact on mental health. Constant cravings and emotional eating can cause feelings of shame or guilt. This can create a negative cycle of unhealthy eating behaviors that can be hard to break. Signs of Leptin Resistance If you’ve been unsuccessful at losing weight, despite following a strict diet and exercise routine, you may be experiencing leptin resistance. This condition can be frustrating and demotivating for those trying to achieve their weight loss goals, but it’s reversible with some lifestyle changes. Here are some signs that you may be leptin resistant: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Persistent Food Cravings Leptin’s main function is to signal the brain when the stomach is full. But when someone is resistant to leptin, their brain doesn’t receive these signals, which can leave them feeling hungry, even after they’ve eaten a full meal. As a result, they may experience strong and persistent cravings for high-calorie foods such as sugary snacks or fatty foods. Inability to Lose Weight Individuals with leptin resistance may find it challenging to lose weight no matter how much they restrict their caloric intake or increase physical activity. This may occur because their body’s metabolism has slowed down due to reduced sensitivity to leptin, making it difficult for them to burn fat efficiently. Weight Gain Around the Waist Leptin resistance can cause an increase in fat storage around the waistline, known as visceral fat. This type of fat is particularly harmful as it surrounds vital organs and increases the risk of developing serious health conditions. High Levels of Triglycerides Individuals with leptin resistance often have high levels of triglycerides, a type of fat found in the blood. Elevated triglyceride levels can contribute to weight gain, especially around the abdomen, and increase the risk of heart issues. Insulin Resistance Leptin resistance is closely associated with insulin resistance, another condition that affects metabolism and can contribute to weight gain. Insulin resistance occurs when the body doesn’t respond well to insulin, which is responsible for regulating blood sugar levels. This can lead to excess glucose being converted into fat and stored in the body. [/wc_box] Fortunately, there are ways to address leptin resistance and improve sensitivity to leptin signals. 7 of the Best Ways to Support Healthy Leptin Levels 1. Improve Your Diet The first step in managing leptin resistance is to adjust your diet. Consuming a high-fat diet or excessive amounts of sugary foods can lead to an increase in leptin levels, which can eventually lead to resistance. In contrast to the standard American diet, focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods can help provide your body with the nutrients it needs while also keeping blood sugar levels stable. 2. Reduce Inflammation Inflammation plays a significant role in causing leptin resistance by interfering with its ability to signal satiety and regulate appetite. To reduce inflammation in the body, include more turmeric, ginger, garlic, and leafy green vegetables into your diet. Also, avoid processed foods and excess alcohol consumption, which may cause inflammation in the body. 3. Get Adequate Sleep Lack of sleep may disrupt hormonal balance (including leptin levels), which can lead to insulin sensitivity and further contribute toward weight gain. Aim for 7-9 hours of sleep each night to support healthy hormone function and keep leptin levels balanced. 4. Exercise Regularly Exercise may help to improve insulin sensitivity, reduce inflammation, and aid in weight loss, all of which play important roles in reversing leptin resistance. Engage in regular physical activity such as walking, jogging, strength training, or any other form of exercise that you enjoy, for at least 30 minutes a day. 5. Manage Stress Excess stress may contribute to leptin resistance as it can alter the way your body responds to hormones. Find ways to manage stress such as practicing mindfulness techniques like meditation, yoga, deep breathing, or engaging in enjoyable activities. 6. Try Intermittent Fasting Studies show that intermittent fasting may help improve insulin sensitivity, reduce inflammation, and regulate leptin levels. Consider incorporating intermittent fasting into your routine by narrowing your eating window to 8-10 hours each day. 7. Consult With Your Doctor If you suspect you have leptin resistance, or are having difficulty losing weight despite making healthy lifestyle changes, consult with your doctor or healthcare professional for proper diagnosis and treatment options. They may recommend medication or supplements to help improve your condition. Manage Leptin Resistance Leptin resistance is a complex hormonal imbalance that can have significant impacts on appetite regulation and metabolism. By understanding the basics of this condition and implementing healthy lifestyle habits, you can work toward improving leptin sensitivity and overall health. Remember that managing leptin resistance takes time and patience. Be consistent with these steps and seek support from a healthcare professional if needed. With dedication and the right strategies, you can overcome leptin resistance and reach your health and weight goals. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Ways to Reduce Hair Loss
Our bodies are always changing as we age. And just like aging can cause impactful changes to our skin, joints, and bones, it impacts our hair too. Unfortunately, one of the major unwanted changes that happens with aging is we lose hair. A healthy head of hair is a sign of youth and vitality, and is often a significant aspect of one’s identity. (There’s a reason the global hair and scalp care market is estimated to be worth more than $80 billion!) As such, hair loss can be very distressing, impacting mental well-being and self-esteem – especially in women, research shows. On a brighter note, a healthy lifestyle and hair/scalp hygiene, early detection, and treatment can all help to promote healthy hair growth and slow hair loss. Here’s what you need to know about hair loss and aging. What Happens to Your Hair As You Age? Typically, our scalps have a lot of hair, estimated to be around 100,000 to 150,000 hairs. Shedding is normal. In fact, we typically lose about 50 to 100 hairs a day as part of the normal hair growth cycle. Your hair goes through an initial growth phase (anagen) that lasts between 3 and 10 years. Then it enters a transitional phase (catagen) that lasts 2 to 3 weeks when growth stops. Finally, it enters a 3- to 4-month resting phase (telogen) when hair is shed from the scalp. Then it repeats. When shedding outpaces growth, the result is hair loss (also called alopecia). Most everyone experiences some hair loss with aging, to varying degrees, as many hair follicles stop producing new hairs over time. One study that followed hair loss in adult men, both with and without signs of balding for a period of 8 to 14 years, observed a natural succession of changes. In general, they observed a shortened duration of hair growth and reduced diameter of hair shafts, as well as a prolonged interval between the shedding of a hair and the emergence of a replacement hair. Thus, the rate of hair growth typically slows with age and hair strands may become smaller and finer and more susceptible to damage, breakage, and loss. When the hair is lost, some follicles don’t regenerate new ones causing thinning and balding. When combined with genetic influences and hormonal changes, aging can cause greater damage to follicles and more pronounced hair loss in both men and women. Lifestyle factors can catch up with us as we age and may cause greater hair loss in some people. We lose hair on our bodies and faces too. Women’s remaining facial hair tends to get coarser, especially on the chin and around the lips. Men tend to grow longer and coarser nose, eyebrow, and ear hair. Types of Age-Related Hair Loss Androgenetic alopecia (AGA), commonly called male-pattern baldness or female-pattern baldness when it affects women, is the most common form of age-related hair loss. AGA results from a genetic predisposition that makes the hair follicles sensitive to male hormones (androgens) found in both men and women, which leads to follicles producing thinner hair and then no hair at all. AGA occurs gradually, in patterns specific to men and women, and affects up to 80% of men and 50% of women during their life, with an increasing prevalence according to age. It can happen any time after puberty. Early signs of male-pattern baldness can typically be noticed by age 30, but they can be earlier in the late teens or early 20s. They include: Hair thinning or loss on the crown of the head Hair thinning or loss near the temples Receding hairline Women tend to keep their hair longer. Visible signs of female-pattern baldness often occur when there are dramatic hormonal fluctuations during menopause. They typically include: Thinning on the top of the head on the part line Diffuse thinning branching out from the part line Balding at the crown Senescent alopecia, also known as late-onset alopecia, typically develops over the age of 50 in men and women. Like with AGA, it involves a decrease in the number of follicles and hair diameter, but it occurs in individuals with no history of family balding. Due to these similarities, it’s sometimes considered a sub-type of AGA. Lifestyle Factors and Age-Related Hair Loss A number of habitual lifestyle activities can cause oxidative stress, degradation of your hair, and eventual hair loss too. Examples include repeated sun exposure, chemical hair treatments, use of heated styling tools, and wearing of hair styles that pull at your hair. Nutritional deficiencies in certain key nutrients and minerals can lead to hair loss over time. Other lifestyle factors such as untreated skin conditions, hormonal imbalances (i.e. thyroid), steroid use, and being overweight can all lead to hair loss as you age. What You Can Do to Reduce Hair Loss Here are tips to promote healthy hair and minimize hair loss as you grow older: Wash your hair less frequently (about twice a week) as over-washing can cause your hair to become dry and brittle. Use quality hair products (recommended by a hair professional) to volumize and condition your hair. Only style your hair on special occasions. Use a quick-dry towel instead of a blow-dryer. Eat a brain healthy diet that includes lean protein, loads of vegetables and fruits (with anti-aging antioxidants), fermented vegetables and fiber (for gut health), healthy fats, and minerals such as biotin, iron, zinc, and more. Don’t smoke. It can damage hair follicles. Keep stress in check with meditation, exercise, and time in nature. Of course, there are medications and treatments available for hair loss. Consult your medical doctor or dermatologist to learn more about treatment options. Beware Unusual Hair Loss While hair loss is a normal part of aging, unusual hair loss isn’t. If you experience sudden hair loss of any kind or receding hair if you’re a woman, it’s important you see a medical doctor as soon as possible. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why Tana Amen Loves Taking Ashwagandha for Better Sleep
You’ve probably heard me talk many times before about my past struggles with sleeping—and just how important quality sleep is for total health. Lack of sleep, or poor-quality sleep, has been associated with a long list of health problems: type 2 diabetes, high blood pressure, heart attack, plus increased risk of car accidents, depression, and substance abuse, to name a few. In addition to long-term effects, too little sleep can throw your daily life into a fog, triggering symptoms like fatigue, forgetfulness, inattentiveness, and irritability. There are so many factors that can interfere with getting a good night’s sleep. For me, it’s taking thyroid medication, but for you the problem might be sleep apnea, drinking too much caffeine or alcohol, or not practicing good sleep hygiene. Luckily, I’m now armed with so much information about getting better slumber—without the use of habit-forming sleeping pills that make you feel like a zombie the next morning. Instead, I know I can tap into the power of natural solutions to help me achieve a full and restorative night of rest. And one of the top tools in my arsenal is ashwagandha. While this ingredient has been used for centuries in some parts of the world, perhaps it has only recently arrived on your radar, as ingredients called adaptogens are receiving more attention by the U.S. medical community and consumers. Or maybe you’ve never heard about it at all. Let’s dig into some facts and scientific findings around this amazing ingredient, including the benefits of ashwagandha and how to use it for better sleep. What Is Ashwagandha? Ashwagandha has long been a revered herb within the ancient practice of ayurveda, which has been used in India as a type of medical and healthcare system for more than 4,000 years. Ayurveda translates to “life knowledge” or, as some call it, “the science of life.” Unlike many doctors’ approach in the Western world, this holistic system takes into account a wide range of healthcare aspects, from spiritual practices to diet and exercise—not just medicine. Ultimately, the goal of using ayurvedic principles is to achieve balanced well-being in mind, body, spirit, and environment. Ashwagandha’s scientific name is Withania somnifera, but it’s also commonly known as Indian ginseng and winter cherry. The word ashwagandha means “smell of the horse,” named after the plant’s pungent natural odor. Its Latin name, somnifera, means “sleep-inducing.” The entire plant—roots, leaves, and stems—has traditionally been utilized for its health benefits, but the root preparations are most common and have been the most extensively researched. Benefits of Ashwagandha Within ayurveda, ashwagandha is respected as a rejuvenating, health-promoting plant. This has been backed up by the modern scientific community, with studies pointing to its beneficial chemical constituents, including flavonoids, phenolic acids, alkaloids, saponins, tannins, and withanolides. Researchers have suggested that it could have anti-cancer, immunity-boosting, cardio-protective and neuro-protective properties, as well as anti-aging, anti-stress, and anti-diabetic effects. Therefore, it may be helpful in preventing or treating conditions from arthritis and anxiety to neurodegenerative and cardiovascular diseases. It’s also important to note that ashwagandha is an adaptogen. These unique botanicals were explored in the 1940s, when Soviet scientists sought to improve the ability of their athletes, cosmonauts, and soldiers to withstand stress. This category of ingredients is appropriately named, because they help the body adapt to and respond to various stressors. They increase resistance to stress while decreasing the body’s sensitivity to stress. In other words, utilizing an ingredient like ashwagandha actually helps your body perform better naturally, rather than draining your natural reserves or forcing an override of the body’s systems, as is the case with many stimulants or pharmaceutical drugs. In fact, my husband, Dr. Daniel Amen, routinely recommends ashwagandha to his patients who struggle with feeling anxious or tense. It’s a much safer solution than taking benzodiazepines such as Xanax, which can be addictive or even deadly. Ashwagandha, like other adaptogens, has been noted for its positive effects on lowering stress and contributing to enhanced quality of life. That’s why it’s a key ingredient in BrainMD’s Focus & Energy and Calm My Brain, which helps us cope with life’s everyday challenges. Because ashwagandha supports the body’s response to stressors, it promotes a feeling of calm. In summary, human clinical trials studying ashwagandha root concentrates have shown the following effects: Protection against stress and lowering the stress hormone cortisol Reducing anxiety Improving memory, mental focus, attention, fatigue, and sleep quality Reducing food cravings Improving antioxidant defenses Improving thyroid, circulatory, bone marrow, and joint function Speeding up muscle recovery and strengthening Promoting a healthy sex drive Talk about a superstar ingredient! Now let’s look more closely at its potential for promoting better sleep. Ashwagandha for Sleep As noted, clinical trials suggest that ashwagandha extracts may help with sleep, and the National Institutes of Health lists several powerful examples. In one study cited, male and female participants improved their insomnia and lack of restful sleep with a six-week intake of ashwagandha root and leaf extract. The subjects who took ashwagandha extract (versus a placebo) showed improvements in sleep efficiency (time in bed spent sleeping), total sleep time, sleep latency (time taken to fall asleep), and awakening after sleep onset (assessed by a watch monitor on the wrist). They also reported better quality of life. Another trial found similar effects, with ashwagandha intake promoting better sleep quality, sleep latency, mental alertness upon waking, and less perceived anxiety symptoms. Even participants without insomnia who took ashwagandha reported improved sleep. When it comes to the logistics of consuming ashwagandha, many people don’t know where to start. While its strong scent will be mostly neutralized in its typical powdered form (remember that its name means “smell of the horse”), ashwagandha also has a bitter taste. Thus, even in a powder, it doesn’t always mix seamlessly with food and beverages. But don’t let any of these factors detract you from trying ashwagandha for better sleep. I’ve found that bitter tastes can be made much more palatable by combining them with sweet and/or salty flavors. For example, my go-to pairing with ashwagandha in powder form is chocolate. To help you get started, I’ll share a couple of my favorite easy-to-prepare recipes with ashwagandha. They’re so delicious that you won’t even notice the presence of this typically bitter ingredient. First, try whipping up my Chocolate Pudding with Ashwagandha for dessert after dinner. Healthy Chocolate Pudding Dessert with Ashwagandha Ingredients: ½ cup unsweetened almond milk 1 heaping scoop of OMNI Protein Chocolate powder 3 tablespoons (15g) unsweetened cocoa powder 1 medium-size (100g) ripe and frozen banana (Tip: Make your assembly easier by peeling the bananas before putting them in plastic bags in the freezer—then they’ll be ready to go in an instant.) Add 1 handful of spinach for some extra greens goodness ½ teaspoon of ashwagandha powder Blend everything together and enjoy. If you want a sippable smoothie instead, my Chocolate Shake & Ashwagandha is a great option. Simply combine in a blender 1 heaping scoop of OMNI Protein Chocolate powder, ½ cup frozen raspberries, ½ cup frozen strawberries, 1 cup unsweetened almond milk, and ½ teaspoon of ashwagandha powder. This delicious combo tastes like a decadent dessert—but with way more health benefits. Add Adaptogens Like Ashwagandha to Your Routine While ashwagandha is generally a safe ingredient, always consult with your doctor before introducing any new supplement or ingredient to your diet. This is especially important if you may be pregnant or are taking other medications for mental health. Once you have the all-clear, I think you’ll find ashwagandha to be as much of a stress reducer and sleep game-changer as I have. Relish those Zzzs and dream on!
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Best Natural Remedies for Period Symptoms
We’ve rounded up the best natural ways to help you when it’s that time of the month. There are several easy and effective ways to get relief for some of the most common period symptoms, including: ● Menstrual cramps ● Bloating ● Lower back ache ● Headache ● Low mood ● Fatigue ● Poor sleep ● Hormonal acne During your period, it’s normal to feel some negative symptoms that leave you feeling uncomfortable and lousy. Even so, you don’t have to just put up with it. Trying some of these simple and natural ideas during your period can get you feeling better in no time. 8 Best Ways to Get Natural Relief for Your Period 1. Drink Water Yep, you’re already doing it. This one is simple, but it’s tried and true! Hydration is important anytime, but keeping yourself hydrated during your period can help with everything from hormonal acne to headaches, fatigue, and even cramping. Without enough water, your menstrual cramping may be worse than it would be otherwise. Drinking water also helps flush out toxins from the body. It’s generally recommended for women to aim for getting 72 ounces of water daily. Along with getting enough water, try to stay away from caffeine and alcohol. Caffeine is a stimulant and is known to increase irritability and feelings of anxiousness. On the other end of the spectrum, alcohol is a depressant that can worsen mood swings, which are common during this time. Also, excessive alcohol consumption can lead to increased dehydration. 2. Try Herbal Tea Herbs that aid digestion can help relieve the gas and bloating that come with your period. Some good herbal teas to try are peppermint and ginger. Peppermint tea is good for muscle relaxation and preventing bloating. Ginger tea has anti-inflammatory properties and is especially helpful for combating nausea. Chamomile tea is another good choice because it can help with a variety of ailments. It can help relieve period cramps, inflammation, muscle spasms, and ease headaches, while also helping you to get a better night’s sleep. 3. Aromatherapy Utilizing essential oils through aromatherapy may provide some comfort. Essential oils like lavender or chamomile are known for their stress reducing properties. Other oils like citrus oils, or ylang-ylang may help uplift your mood, reduce mood swings, and even help with clearer skin. Essential oils also can be applied topically when diluted with a carrier oil. For example, tea tree oil may reduce inflammation and help with hormonal acne. But let’s not forget the added bonus of essential oils: they smell great! 4. Light Movement and Exercise During your period you might not feel up to your usual exercise routine. That’s okay! But you don’t have to stop exercising altogether. Moving your body may actually help you feel better and more energized. For starters, the endorphins released during exercise can give you a happiness boost almost immediately. They’re also effective, natural pain killers that can help with a variety of period pains. One research study found that exercise was the most effective natural treatment in providing relief from period symptom pain. Combining heat therapy and exercise was even better. Consider a gentler exercise, like yoga, during your period. Yoga promotes deeper breathing which can help circulate oxygen in your body and relieve cramping and muscle tension. Walking and jogging are also great options when you’re looking for a lighter form of exercise, but still want the benefits of a workout. 5. Good Nutrition It’s been said before, but it’s worth repeating, food is medicine. Choosing nutrient-dense foods and eating enough fiber can help you feel better when dealing with the common period pains. Eating foods that reduce inflammation will naturally help ease menstrual cramps. These include things like berries, nuts, leafy greens, and avocados. [wc_row] [wc_column size="one-half" position="first"] Eat Plenty of These Foods: Fruits Vegetables Legumes Whole grains Brown rice Oatmeal Lean proteins Yogurt Nuts and seeds Omega-3 rich foods Salmon Flaxseed Walnuts [/wc_column] [wc_column size="one-half" position="last"] Avoid These Foods: Fatty foods Refined grains High-sodium foods Red meat Spicy foods Caffeine Alcohol [/wc_column] [/wc_row] 6. Meditation Mindful meditation may provide relief for many different ailments, period symptom relief among them. Meditation is an effective and easy way to manage stress, improve relaxation, and decrease pain. Using meditation during your period can help reduce the overall stress you experience during this time. Managing your stress can help reduce hormonal acne, improve sleep, lessen low mood, and mood swings. 7. Vitamins and Supplements Certain vitamins and supplements are worth remembering during your period to help reduce symptoms and support overall health. Magnesium Leading up to your period, magnesium levels in your body naturally fall. A magnesium supplement may help reduce cramps and muscle pains, as well as improve energy levels and overall calm. Omega-3 Fatty Acids Getting additional Omega-3s during your period can help ease cramping due to its anti-inflammatory properties. It also may help with mood and bloating. Vitamin B6 This vitamin is especially helpful for mood regulation and decreasing irritability. Vitamin D Lower levels of vitamin D are often found in women during their periods. For this reason, increasing vitamin D can help reduce overall period-related symptoms. The anti-inflammatory properties of vitamin D can help reduce cramping. Probiotics Taking a probiotic can aid in digestion, reduce bloating, gas, diarrhea, and constipation, all of which are common during your period. 8. Heat Therapy Applying heat to the lower abdomen for cramps, and anywhere you feel muscle aches and pain, can be a quick and easy way to experience immediate relief. You can use a heating pad or pack, or soak in a warm bath or shower. You can help the uncomfortable contractions in your uterus, or cramps, relax when you use heat therapy to increase blood flow to the area, and subsequently reduce pain. Relaxing in a warm bath or a hot shower is also a proven way to relax and unwind. You deserve to relax anytime, but should especially treat yourself during your period! Natural Ways to Feel Better During Your Period If you’re experiencing uncomfortable or bothersome period symptoms, you might have to try a few different things before you find what works best for your body and provides the relief you need. The good news is that all the above suggestions are natural and beneficial for your overall health. Give them a try the next time you need period symptom relief! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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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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