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How to Make Mushroom Tea: A Guide to Immunity, Mental Clarity, and Adaptogens
Mushroom tea isn’t just a trend, it’s an ancient tradition that’s gaining modern attention for its remarkable health benefits. Let’s dive into the world of mushroom tea and discover how a special blend can enhance its benefits. What is Mushroom Tea? Mushroom tea is a soothing, therapeutic beverage made from various types of mushrooms. Historically, it has been used in various cultures for its medicinal properties, offering a natural remedy for numerous ailments. Choosing the Right Mushrooms for Your Tea Lion’s Mane: A standout in BrainMD’s Smart Mushrooms blend, lion’s mane has been wildly popular in traditional Chinese medicine for over a millennium. Known for its unparalleled brain benefits, it is rich in compounds that stimulate nerve growth factor in the brain.* Turkey Tail, Cordyceps, Reishi, Shiitake, and Agaricus: Each mushroom in Smart Mushrooms powder contributes unique health benefits, from boosting immunity to enhancing mental clarity.* Benefits of Mushroom Tea & Functional Mushrooms Immune System Support: Many functional mushrooms, like reishi and turkey tail, are known for their immune-boosting properties. They contain polysaccharides, such as beta-glucans, which can help stimulate the immune system, making it more effective in fighting infections and illnesses. Cognitive and Nervous System Health: Lion’s mane is particularly noted for its neuroprotective properties. It contains compounds that can stimulate the production of nerve growth factors, potentially improving brain function, enhancing memory, and offering neuroprotective benefits. Stress Reduction and Adaptogenic Properties: Mushrooms like reishi and cordyceps are considered adaptogens, which means they help the body manage stress. They can regulate the body’s response to stressors, reducing the harmful effects of severe stress on the body. Anti-Inflammatory and Antioxidant Properties: Functional mushrooms are rich in antioxidants, which combat oxidative stress and reduce inflammation. This is beneficial for preventing illnesses and maintaining overall health. Energy and Stamina Enhancement: Cordyceps is known for boosting energy levels and enhancing physical stamina. It improves the body’s oxygen utilization, which can lead to better athletic performance and reduced fatigue. Heart Health: Some functional mushrooms have been found to support heart health by improving blood circulation, lowering blood cholesterol levels, and reducing the risk of major heart issues. Gut Health: Functional mushrooms can positively affect gut health due to their prebiotic properties, which help nourish beneficial gut bacteria, thereby improving digestion and overall gut health. Anti-Aging Effects: The antioxidants present in functional mushrooms also can have anti-aging effects as they combat free radicals that contribute to aging and age-related problems. Blood Sugar Regulation: Functional mushrooms may help regulate blood sugar levels, which can be beneficial for people who struggle with insulin resistance. How to Make Mushroom Tea at Home Select Your Mushrooms: Opt for either fresh/dried mushrooms or a specialized blend like Smart Mushrooms powder. Preparing the Mushrooms: Ensure that fresh mushrooms are clean and thinly sliced, or measure the right amount of mushroom powder. Brewing the Tea: For fresh/dried mushrooms, steep in hot water; for mushroom powder, follow the specific preparation guidelines. Flavoring Your Tea: Enhance your tea with natural sweeteners or herbs to suit your taste. Incorporating Smart Mushrooms Powder BrainMD’s Smart Mushrooms powder, which features a blend of six medicinal mushrooms, is an excellent addition to your mushroom tea routine.* It’s organic, non-GMO, and fits well into keto and paleo diets, making it a versatile choice for various lifestyles.* Tips for Enjoying Mushroom Tea To maximize the benefits, consider drinking mushroom tea in the morning or before engaging in activities that require mental clarity. Pairing it with other health practices like meditation or light exercise can further enhance its effects. Mushroom tea, especially when made with high-quality ingredients like BrainMD’s Smart Mushrooms powder, offers a wealth of health benefits.* From boosting immunity to enhancing mental clarity, it’s a simple yet powerful addition to your wellness routine.* At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about Smart Mushrooms and our full list of brain-healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Tips for Working Out in the Winter & How to Stay Consistent
Don’t let your exercise routines fall by the wayside this winter! With the onset of colder weather and shorter days, fitting in a good workout might feel harder. But, don’t worry, we have the best tips to help you keep working out all winter long. Movement and Mood Research has shown that being active can have an immediate positive impact on your mood through the release of endorphins. Working out can reduce stress and increase the production of neurotransmitters like serotonin, lessening the symptoms of low mood and feelings of anxiousness. With a decrease in daylight hours and less exposure to vitamin D, this time of year can also bring on low moods, also known as the winter blues. Working out is a tool that can help fight those pesky winter blues. Focusing on the connection between exercise and mental health can help keep you motivated to workout. When you exercise you may feel happier, more optimistic, less stressed, and more relaxed. Exercise and Brain Health Exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance brain function, including improving your memory, focus, and concentration. Neuroplasticity, the ability of your brain to adapt and make new connections, is also linked to exercise. Additionally, exercise has been shown to reduce the risk of developing certain brain-related conditions and can protect against cognitive decline. 5 Simple & Effective Tips for Working Out in the Winter 1. Do Something You Love If you’re struggling to get started or to stick with an exercise routine, focus on this important tip. Choose a form of exercise that you enjoy and will look forward to. This may take some trial and error, or a shift in thinking. Consider trying a new form of exercise. Participate in a sport, or explore new places when walking or jogging. Joining a fun exercise class might be just the thing for you. Or, maybe try some quiet yoga in the comfort of your own home. When you can view your exercise as more than just another workout, but also as a fun activity that you look forward to, you’ll be more likely to stick with it and enjoy the benefits physical activity will bring. 2. Do Workouts with a Partner Not only does exercising with a partner or friend often make it more fun, but it also increases your likelihood that you won’t skip a workout. Having a workout partner helps keep you accountable. Another bonus of working out with a friend is that you’ll likely work harder and go for longer than you would alone. You could even think outside the box and have a virtual partner if your workout partner doesn’t live close by. So go ahead and ask your friends or family to join you. You never know, they might be looking for a partner to workout with too. 3. Try Indoor Exercises Flexibility is key when trying to stick with working out in the winter. Accepting that the weather is out of your control will do wonders for your mindset when you must make a change in plans. Look for alternative workouts that can be done indoors ahead of time. There are many online videos and tutorials that work well for working out in small spaces. Also, consider taking advantage of a local gym or community center. 4. Make a Plan Ahead of Time Do you have a specific time of day planned for your workout? Scheduling your workouts is a simple and effective way to help make them happen. You might consider tying your exercise to another activity. For example, take a walk after cleaning up dinner, or do your workout immediately after dropping the kids off at school. When it comes time for your scheduled workout, do you have a plan for what you’re going to do? It will make things a lot easier if you have specific exercises picked out ahead of time, whether it’s bookmarking a workout video or writing down a sequence of exercise movements. 5. Wear the Right Gear Most of us can relate to being in a situation without the right gear or clothing and not having a great workout experience because of that. The same goes for working out in the winter, particularly when you are exercising outside. Be prepared with the right gear to have a great outdoor workout. Remember these winter-weather tips for outdoor exercising: Layer-up to stay comfortable as you progress through your workout or if weather conditions change. Remember to protect your fingers and ears. You might be tempted to just grab a jacket or coat and call it good, but don’t overlook your mittens/gloves and a hat. Wear sunscreen. Summer isn’t the only time that you can get sunburned. If you’re heading outside on a sunny winter day, it’s important to protect your skin too. How to Stay Consistent with Exercising Sticking to your workout plans can be challenging any time of year. But, when it’s colder and darker, you may feel even less inclined to get up, get out, and put in the work. Here are some thoughts to help you stay consistent with working out in the winter: If you miss a workout, it’s ok! It’s not all-or-nothing. You might think that if you don’t meet your fitness goals 100% of the time, you’ve failed. You haven’t. Take the pressure off yourself. Keep trying! Don’t use the weather as an excuse that gets in between you and your fitness goals. There will always be reasons not to work out. On the flipside, there will always be reasons to just do it. Weather doesn’t have to be a reason that you can’t work out. Decide that now and choose to be creative if you need to alter your workouts for the weather. Preparation is often the key to success when it comes to working out in the winter. As we’ve talked about above, remember to plan ahead, wear the right clothing, and consider keeping yourself accountable with a workout partner. Be flexible. You are resilient. When the weather isn’t cooperating for an outdoor workout, have an indoor option on-hand. You might also have days when you aren’t feeling well this winter and you need to take a day off to let your body rest, or choose a gentle form of exercise. Working Out Through All Seasons Depending on the season of the year or the season of life you’re in, exercise routines might look different. How you work out can change and evolve with the seasons. Working out in the winter is totally doable with some flexibility, creativity, and persistence. Give yourself the gift of taking care of your mind and body this holiday season by exercising. You’ve got this! 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. References: Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040 Drew, E. M., Hanson, B. L., & Huo, K. (2021). Seasonal affective disorder and engagement in physical activities among adults in Alaska. International journal of circumpolar health, 80(1), 1906058. https://doi.org/10.1080/22423982.2021.1906058
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Here Are 5 of the Best Ways to Prevent Colds and Flus
Winter is here! Unfortunately, that means it’s also cold and flu season. As the days continue to get shorter and colder, it’s crucial to fortify yourself against the common illnesses that can leave you feeling drained and miserable. To prevent colds and flus from ruining your holidays, arm yourself with practical habits that can support your immune system not only during the winter season, but all year round! Cold and Flu Symptoms Colds and flus are highly contagious infections that afflict millions of people every year. They can range from mild symptoms to more severe cases that can lead to hospitalization or even death. Common cold and flu symptoms include: Coughing Sneezing Congestion Fever Body aches Runny nose Sore throat The best way to protect yourself, and those around you, from becoming ill this winter is to take preventive measures, which may include natural interventions. Understanding the Difference Between Colds and Flus Before diving into the importance of prevention, it’s crucial to understand the difference between colds and flus. While they share some similar symptoms (listed above), they’re caused by different viruses (tiny organisms that can’t survive on their own but need living cells to reproduce). Colds are usually caused by rhinoviruses, which are present throughout the year, but are more prevalent during winter months. They’re highly contagious but relatively mild compared to influenza (flu) viruses. Flu viruses mutate rapidly, making it harder for our immune systems to fight off infections. Symptoms can be more severe than a regular cold and sometimes require medical intervention (such as taking powerful, prescribed anti-viral medications to eradicate the virus). How Do People Catch Colds and Flus? Once released into the air or onto surfaces, these viruses can enter your body in several ways: Inhaling Airborne Droplets When someone with a cold or flu coughs or sneezes without covering their mouth, tiny droplets containing the virus can float into the air. If you inhale these droplets, you may catch the virus and get sick. Touching Contaminated Surfaces When someone with a cold or flu rubs their nose or mouth and then touches a surface (such as a doorknob, table, or phone), they can leave behind viruses. If you touch a contaminated surface and then rub your eyes or nose, you may transfer viruses into your body. Shaking Hands Hand-to-hand contact is another common way for viruses to spread. You may be exposed to a virus when shaking hands with someone who has a cold or flu. Sharing Personal Items Sharing personal items – such as cups, utensils, towels, a brush, or even lip balm – can lead to the transmission of viruses if someone who’s infected has used them. Who’s Most at Risk of Catching Colds and Flus? Certain factors can increase your risk of catching a cold or flu, including: Weakened Immune System People with weaker immune systems (such as infants, older adults, pregnant women, and people with serious illnesses) may be more susceptible to catching a cold or flu. Close Contact with Infected Individuals People who are in close contact with someone who has a cold or flu – such as family members, coworkers, or classmates – have a higher chance of catching the virus. Lack of Cleanliness Not washing your hands regularly or failing to practice good hygiene can increase your risk of getting sick. Seasonal and Environmental Factors Colds and flus tend to be more prevalent during the colder months when people spend more time indoors in close proximity to each other. When outdoors, exposure to cold air can dry out the nasal passages and weaken the immune system, which may make you more vulnerable to catching these viruses. The best way to avoid the spread of colds and flus is to closely adhere to proven prevention strategies. Here are some simple steps you can take to stay healthy this winter. 5 of the Best Ways to Prevent Colds and Flus This Winter [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Practice Good Hygiene – Washing your hands with soap and warm water for at least 20 seconds can help kill many viruses on your hands. Be sure to wash your hands throughout the day, especially after touching frequently used surfaces or making physical contact with others. Also, keep hand sanitizer close by for those times when you aren’t near a bathroom. 2. Don’t Cough/Sneeze Into Your Hands – Use a tissue or handkerchief to cover your mouth and nose when coughing or sneezing. If a tissue isn’t available, cough or sneeze into the crook of your arm (opposite side of the elbow) instead of your hands, which will help prevent the spread of viruses. 3. Distance Yourself from Sick People – It’s recommended to remain at least six feet away from anyone who’s sick. Also, try to avoid physical contact – such as hugging or shaking hands – with others during the winter months (this may be a challenge during holiday get-togethers). 4. Keep Your Surroundings Clean – Remember to regularly disinfect commonly touched surfaces such as doorknobs, countertops, and phones or other devices. This can help kill any viruses that may be present. When it comes to protecting your health during cold and flu season, you may need a “winter cleaning” just as much as, if not more than, a “spring cleaning.” 5. Take Care of Your Health – A healthy lifestyle can help support your immune system and make you less susceptible to catching colds and flus. For optimal health during the winter months, be sure to eat a diet rich in fruits and vegetables, get quality sleep, exercise regularly, and manage stress levels. [/wc_box] Avoid the Cold and Flu Blues Colds and flus are highly contagious viruses that can spread quickly through various means such as airborne droplets, contaminated surfaces, and close contact with infected individuals. Understanding how viruses spread and who’s most at risk for contracting them can help you identify the best prevention strategies to reduce your risk of getting sick. Our hope is that some (or all) of these practical tips will help you fend off colds and flus this winter season. Stay safe out there! 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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How to Make an Acai Bowl: A Step-by-Step Guide
Acai bowls have become a popular choice for health-conscious individuals looking for a delicious and nutritious meal option. In this guide, we will explore the appeal of acai bowls, provide tips for making them healthier and dairy-free, and share a simple recipe to enjoy this tropical delight at home. Why Are Acai Bowls So Popular? Nutritional Benefits of Acai Bowls: Superfoods, Nuts and Vitamins Acai berries are renowned for their high antioxidant content, fiber, and heart-healthy fats. These small but mighty fruits originated in the rainforests of South America and have gained global recognition for their health benefits. Versatility and Flavor One of the key attractions of acai bowls is their versatility. You can customize them with various toppings like fruits, nuts, seeds, and granola to suit your taste preferences while enjoying a rich, berry-flavored base. How to Make the Perfect Acai Bowl Acai bowls, when enriched with superfoods and nuts, become a powerhouse of nutrients. Here’s a breakdown of the key components to make the perfect acai bowl every time: The Acai Berry: A Nutrient-Dense Superfruit To make an acai bowl, you'll need acai puree or powder, which can be found in health food stores or online. Opt for unsweetened versions to control the sugar content. Antioxidants: Acai berries are packed with antioxidants, particularly anthocyanins, which give them their deep purple color. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases. Healthy Fats: Unlike most berries, acai is high in healthy fats, especially omega-9 and omega-6 fatty acids, which are beneficial for heart health. Fiber: Acai berries are a good source of dietary fiber, aiding in digestion and promoting a healthy gut. Superfoods as Toppings: Boosting the Nutrient Quotient Chia Seeds: Rich in omega-3 fatty acids, fiber, and protein, chia seeds are a fantastic topping for acai bowls. Flaxseeds: These seeds add a dose of lignans (antioxidants) and fiber, enhancing digestive health. Goji Berries: Known for their high vitamin C and fiber content, goji berries also offer a boost of antioxidants. Nuts: Adding Healthy Fats and Proteins Almonds: Almonds are a great source of vitamin E, magnesium, and healthy monounsaturated fats. Walnuts: High in omega-3 fatty acids, walnuts contribute to improved brain health. Brazil Nuts: Rich in selenium, Brazil nuts are excellent for thyroid function and immunity. Fruits: Vitamins and Minerals Galore Bananas: Often used in acai bowls for creaminess, bananas offer potassium, vitamin B6, and vitamin C. Berries: Blueberries, strawberries, and raspberries add extra antioxidants, fiber, and vitamins to the bowl. Dairy-Free Milk Options: Nutrient-Rich Liquids Almond Milk: Low in calories and high in vitamin E. Coconut Milk: Offers medium-chain triglycerides (MCTs), beneficial for energy. Soy Milk: A good source of protein and potassium, and often fortified with vitamins and minerals. Sweeteners: Natural and Nutritious Options Honey: A natural sweetener, honey adds antioxidants and can make your acai bowl more palatable without the need for refined sugars. Maple Syrup: Contains minerals like manganese and zinc. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""][wc_row] Delicious Acai Bowl Recipe to Make At Home [wc_column size="one-half" position="first"] Ingredients 2 packs of unsweetened frozen acai puree (or 2 tablespoons of acai powder) 1/2 cup frozen berries (blueberries, strawberries, etc.) 1 frozen banana 1/2 cup dairy-free milk (almond, coconut, or soy) Toppings: sliced fruit, nuts, coconut flakes, granola, honey (optional) Instructions Blend the acai puree or powder with frozen berries, banana, and dairy-free milk until smooth. Pour the mixture into a bowl. Add your choice of toppings. Enjoy your homemade, healthy acai bowl! [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] [/wc_box] Enjoy a Healthy and Delicious Acai Bowl Any Time of Day! Acai bowls are much more than just a tasty treat. When combined with superfoods, nuts, and other fruits, they offer a wide array of vitamins, minerals, healthy fats, and antioxidants. This makes them an excellent choice for a nutrient-packed meal that can boost energy, support heart and brain health, and contribute to overall well-being. With these simple steps and a bit of creativity, you can enjoy a delicious and nutritious acai bowl anytime. Whether you prefer it as a breakfast treat or an afternoon snack, acai bowls are a versatile and healthy choice for any meal of the day.
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How to Get More Omega 3s in Your Diet
Healthy fats are crucial for the body’s functioning, yet too many Americans are ingesting all the wrong kinds. Their diets are high in inflammation-triggering cooking oils, saturated fats from industrially-raised red meats, or trans fats hiding out in ultra-processed foods. But what if I told you that certain kinds of fats will actually promote your health and longevity, rather than detract from it? Yes, these healthy fats exist. They’re called omega-3 fatty acids, and they’re naturally present in a variety of delicious ingredients. Below, I’m going to share some of my top omega-3 foods. But first, let’s look at why it’s so important to get more of these fats in your diet. Why Are Fats Necessary? The fat-free and low-fat crazes that swept our country in past decades deserve to stay in the history books. Fats are necessary for numerous crucial functions of the body. We do want to stay far away from certain harmful fats, like trans fats, certain saturated fats, and anything that’s fried. But the right kinds of fats have an important role to play in our diet. First of all, they help us feel full and satiated after eating, which prevents us from overeating at or between meals. Within the body, fats help in absorbing and storing certain vitamins, minerals, and nutrients. They also assist the body in storing energy, building healthy cells, maintaining muscle mass, supporting proper brain function, and making hormones. They can even help prevent oxidative damage and degenerative nerve disorders. In other words, fat can be our friend, not our enemy. Omega-3s are one category of these helpful types of fats that we need to make sure we’re consuming regularly. Omega-3 Benefits Foods that are rich in omega-3 fatty acids are so beneficial because they help reduce inflammation in the body. And inflammation, we now know, is what hastens disease by putting constant stress on internal systems like organs, arteries, and nerve cells. I call omega-3 fatty acids “superstar nutrients” because they work against this onslaught. First, here’s a quick reminder of the different types of omega-3s: Alpha-linolenic acid (ALA) is a plant-based, polyunsaturated fatty acid that promotes brain health, including neuroplasticity. ALA also helps protect against cardiovascular and neurological disorders. Eicosapentaenoic acid (EPA) can help support a healthy mood and emotions by reducing the severity of inflammation in the brain. Docosahexaenoic acid (DHA) may assist the brain with crucial functions such as attention, processing, and memory. DHA makes up ¼ of all brain fat and helps build brain cell membranes. One scientific review noted that numerous studies have linked essential fatty acids with other health benefits: cancer prevention, brain and vision functioning, and a reduction in cardiovascular disease, arthritis, hypertension, diabetes, and neurological/neuropsychiatric disorders. On the other hand, a deficiency in omega-3s can create greater risk of a long list of health problems. These include age-related cognitive decline, depression, mood swings, and hand and foot neuropathy. But a healthy intake promotes immune response, cardiovascular and joint health, vision, skin health and wound healing. Omega-3 fatty acids are also critical for pregnant women, as they help develop her baby’s eyes, brain, and immune system. Omega-3 vs. Omega-6 One word of caution: Don’t confuse omega-3s with omega-6s. Most Americans should be increasing their omega-3 intake and reducing omega-6. In decades past, humans consumed these at about a 1:1 or 1:2 ratio of omega-6 to omega-3. But with the modernization of processing and storing groceries, today’s foods are often formulated with ingredients like preservatives and processed oils—which, unfortunately, are high in omega-6s. Today, that 1:1 ratio of human consumption has ballooned to 20:1! You can only imagine the inflammatory havoc this wreaks on the body, raising the risk for everything from heart disease to cancer. When increasing your omega-3 intake and reducing omega-6s, aim for an optimal ratio of 1:2 omega-6 to omega-3 (and no higher than 1:3). Studies have shown that maintaining the correct ratio of omega-3s to omega-6s will also help maintain healthy cholesterol levels. You’ll decrease triglycerides and help prevent LDL from oxidizing, which reduces damage to arteries. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] My Favorite Omega-3 Foods Want to start getting more omega-3s in your diet? Add some of my favorite omega-3-rich foods to your shopping list: Meat and fish. Omega-3 fatty acids are found in fatty fish such as salmon, albacore (white) tuna, mackerel, herring, sardines, lake trout, and halibut. When eating other meats, select grass-fed, free-range types, which have roughly 4% to 6% EPA/DHA and much lower levels of omega-6 and saturated fats than factory-farmed meat. Eggs. If you don’t have sensitivities to eggs, they’re a great omega-3 option—rich in protein, simple to prepare, and versatile for use in many dishes. Plus, you can make hard-boiled eggs in advance and grab them for on-the-go snacks. Always choose a variety that is cage-free, organic, and DHA-enriched from vegetarian-fed chickens. Herbs. We don’t always associate herbs with providing healthy fats, but herbs can be an easy (and flavorful) way to sneak them into your diet. For example, oregano, a strong antioxidant, is a source of omega-3 fatty acids. And thyme increases DHA while being densely packed with polyphenols, vitamins, and minerals. Flax, chia, or hemp seeds. Seeds are naturally high in omega-3s, and I love them because they’re so easy to add to meals. Sprinkle some seeds in smoothies, on salads, or on top of oatmeal, for example. Just be aware that the benefits of seeds don’t necessarily translate to their corresponding oils. For example, I advise staying away from flax oil, which is actually inflammatory and higher in omega-6 fatty acids. Walnuts. When it comes to omega-3 content, one nut beats out all others by a significant margin: walnuts. Make sure that you’re buying raw, unsalted nuts. Avoid roasted varieties, which can oxidize the nuts’ oil. If roasted is the only option, pick dry-roasted over those roasted in oil. [/wc_box] Benefits of Taking Omega-3 Supplements Many people don’t consume the optimal omega-3 to omega-6 ratio or get enough healthy omega-3s in their diet. That’s why omega-3 supplements can really save the day—and your health. In addition to the many benefits listed above, omega-3 supplements have been associated with improving responses to everyday stressors and increasing blood flow to the brain. Help ensure a healthy omega-3 balance by taking fish oil supplements. This is especially important for people who don’t eat fish in their diet, but even fish eaters can struggle with getting the suggested amount of omega-3s. A fish oil supplement is the best-known source of both EPA and DHA. Most adults can take 1 to 2 grams of high-quality fish oil per day, balanced between EPA and DHA. A healthy balance is generally 60% EPA to 40% DHA, but healthcare professionals’ opinions on this can vary. Those with inflammatory issues may want to increase the dose to 3 or 4 grams per day. To remove the guesswork, BrainMD offers Omega-3 Power, with 1,600 mg of EPA, DHA, and other omega-3s to help boost mood, focus, memory, cognition, and heart health. Protect Your Body and Brain Health with Omega-3 Foods Fats are so important for a healthy brain and body, but we want to be extra careful about consuming the right kinds. Because the body cannot naturally manufacture crucial omega-3 fatty acids, you’ll need to get your prescribed amount from both foods and supplements. Your body will benefit from their anti-inflammatory effects in the short-term, creating better health, lowered risk of disease, and greater longevity over the long-term.
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Reduce Holiday Stress: Effective Tips for a Peaceful Season
For many, the holiday season is filled with joy, family gatherings, and celebrations. However, it can also be a period of overwhelming stress marked by exhaustion, overeating, financial strain, and complex family dynamics. In fact, a survey by Consumer Reports found that 90% of Americans find at least one aspect of the holiday season stressful. With so much going on, it’s no wonder people struggle to maintain calm and balance. So, how can you reduce holiday stress and experience a joyful, relaxed season? Here, we’ll explore effective, science-backed strategies to help you navigate the holidays with peace and resilience. Understanding Holiday Stress Not all stress is negative; in fact, some stress can be beneficial, helping us build resilience, improve problem-solving skills, and adapt to daily challenges. This is known as "eustress," or positive stress. However, when stress is intense, constant, or unresolved, it can lead to negative health outcomes. Prolonged stress, especially during the holiday season, can increase the risk of mental health issues, heart disease, high blood pressure, and mood disorders (American Psychological Association, 2022). Given the potential health impact of holiday stress, it’s important to adopt effective, healthy strategies to manage it. Avoid Unhealthy Coping Mechanisms When stress levels are high, it can be tempting to turn to unhealthy coping mechanisms such as excessive drinking, overeating, or drug use. While these behaviors might offer temporary relief, they often worsen stress and can lead to additional health problems. For instance, alcohol and sugar consumption can negatively impact mood and energy levels, making stress harder to manage. Instead, aim for brain-healthy ways to reduce holiday stress, such as deep breathing exercises, regular physical activity, and mindfulness meditation. By prioritizing these positive coping strategies, you can stay balanced and improve your resilience. Natural Stress Relief Supplements For extra support, consider using high-purity, brain-directed supplements to help manage stress. Everyday Stress Relief from BrainMD is formulated to support the body’s natural stress response with clinically studied nutrients and herbal extracts. Key ingredients include: Magnesium: Known for its calming effects, magnesium helps maintain a balanced mood and mental focus. Taurine: This amino acid supports electrical transmission in the brain and aids the adrenal glands, which are crucial for stress management. Holy Basil: Often used in Eastern medicine, holy basil is valued for its ability to improve resilience to occasional anxiety, feelings of exhaustion, and mental fatigue. L-theanine: Found in green tea, L-theanine promotes relaxation without causing drowsiness, making it perfect for maintaining alertness while reducing stress. Relora®: A unique blend of Magnolia and Phellodendron extracts, Relora® helps manage cortisol levels, the body’s primary stress hormone, promoting balanced mood and reduced tension. These ingredients have been shown to enhance the body’s ability to cope with stress, providing a natural way to reduce holiday stress without unwanted side effects (Jones & Kim, 2022). 6 Ways to Reduce Holiday Stress 1. Plan Ahead and Leave Early Running late can amplify holiday stress, so take steps to avoid rushing. Set multiple alarms to ensure that you wake up on time, and try setting your departure time 30 minutes earlier than necessary. This buffer time can help prevent last-minute scrambles and reduce anxiety. You’ll feel more at ease when you’re not worried about arriving late, even if you encounter unexpected delays. 2. Manage Family Expectations Family gatherings can bring joy, but they can also bring tension, especially if certain relatives have a history of causing conflict. If you know that family members might engage in heated discussions or bring up sensitive topics, be prepared with a plan. Redirect conversations or suggest engaging activities that can diffuse tension. For instance, organizing a game or outdoor activity can help keep everyone focused and entertained, minimizing stress for everyone. 3. Keep a Gratitude Journal Practicing gratitude is a powerful tool for managing stress and boosting overall well-being. Studies show that focusing on gratitude can reduce stress and improve mental health (Smith et al., 2021). Consider keeping a gratitude journal throughout the holiday season. Each day, write down three things you’re grateful for. This practice can help shift your focus from stressors to positive experiences, fostering a sense of peace and happiness. 4. Prioritize Quality Sleep With holiday demands piling up, it’s easy to sacrifice sleep to fit everything in. However, lack of sleep weakens the immune system, reduces mental clarity, and makes it harder to manage stress. Aim for 7-9 hours of quality sleep each night to ensure you have the energy needed to enjoy the season fully. If you struggle with sleep, try winding down with a warm bath, reading, or practicing relaxation techniques like progressive muscle relaxation. 5. Set Financial Boundaries Financial stress is one of the most common sources of holiday anxiety. To reduce holiday stress related to spending, create a realistic budget for gifts, decorations, and events. Decide in advance how much you’re willing to spend and stick to it. If possible, prioritize meaningful, affordable gifts or experiences rather than expensive purchases. Remember, the holiday season is about spending time with loved ones—not spending money. 6. Learn to Say No The holiday season often brings a surge of social events, family gatherings, and other obligations. While it’s natural to want to participate, it’s also important to recognize your own limits. Learning to say “no” to events or activities that don’t bring you joy can help reduce holiday stress and give you time for relaxation. Setting boundaries is essential for maintaining mental well-being and allows you to focus on what truly matters to you. Final Thoughts The holiday season doesn’t have to be synonymous with stress. By planning ahead, managing family dynamics, focusing on gratitude, prioritizing sleep, setting financial boundaries, and learning to say no, you can reduce holiday stress and create a more peaceful, fulfilling experience. In addition, using a high-quality supplement like Everyday Stress Relief can offer added support to keep you calm and centered. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: American Psychological Association. (2022). The impact of stress on physical and mental health: Understanding seasonal stress. Retrieved from https://www.apa.org/topics/stress/health Jones, M. E., & Kim, H. S. (2022). Effectiveness of herbal and nutrient supplements on stress and anxiety: A systematic review. Journal of Nutritional Neuroscience, 26(4), 311-321. https://doi.org/10.1080/1028415X.2022.1968510 Smith, R. D., & Lee, C. H. (2021). Gratitude interventions for stress reduction during high-stress periods. Journal of Positive Psychology, 16(3), 412-420. https://doi.org/10.1080/17439760.2021.183551
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What is Dynamic Stretching? Here are 6 Dynamic Stretching Exercises to Start Your Day
Stretching may seem like a small addition to your physical activity routine, but it’s been a lifesaver for me—at any time of the day. In the morning, I warm up for my workout with some stretching. When I need some quiet time alone, I hit the backyard for a mid-day stretch session. When I’m sitting too long at my desk and start to get cranky, a quick stretching break makes my mood (and my body) feel better in minutes. Stretching helps me decompress, connect with my inner self, and fight the chronic pain that’s plagued me for years. That’s why I always make it a point to fit in at least 20 minutes of stretching every day. It’s a perfect way to energize and relax all at once. But did you know that all stretching isn’t created equal? Some moves offer more benefits than others, while others can be downright dangerous. Let’s look closer at one of the most beneficial types: dynamic stretching. What Is Dynamic Stretching? Dynamic stretching is a different activity than static stretching, which is the kind of stretching many people are familiar with. Static stretching involves holding a move in place, while dynamic stretching requires movement rather than staying still. However, it’s performed without bouncing—this is called ballistic stretching and has been associated with muscle injury and pain, so you’ll want to avoid this type altogether. In addition, while most people think of stretching as a warm-up activity, in the case of dynamic stretching, you’ll want to start with a warm-up first. The National Academy of Sports Medicine (NASM) recommends, before a dynamic stretching routine, warming up for 5 to 10 minutes. This can involve a walk or light jog, a ride on a stationary bike, or taking the body through moves that utilize the body’s normal range of motion (versus elongating or creating tension in the muscle, as is done in stretching). After this warm-up, dynamic stretches can be implemented from a ground position or while standing, increasing in pace until you feel properly prepared for your workout. And the NASM points out that dynamic stretches, done at a slower pace, are also useful for cooling down after a workout ends. The Benefits of Dynamic Stretching The benefits of stretching in general include improved range of motion for joints, better athletic performance, increased blood flow to the muscles, reduced risk of exercise-related injury, and assistance in protecting brain health. However numerous studies have examined dynamic stretching in particular, and results have pointed to additional benefits when compared with other types. One such study, which looked at the effects of implementing dynamic stretching on hamstrings before exercising, concluded that it both increased flexibility and reduced stiffness in muscles. But these researchers also pointed to previous studies that found a range of other benefits: improving muscle strength, muscle power, sprint time, vertical jump performance, and golf swing performance, to name a few. 6 Rejuvenating Dynamic Stretching Exercises Ready to start your own daily stretching routine? Try these basics first thing in the morning—or anytime you need a body-boosting break throughout your day. 1. Inchworm This full-body stretch strengthens your body’s core—which improves balance and posture—and upper body, while working and stretching the legs, too. Stand with your feet shoulder-length apart and bend forward, touching your palms to the floor. Walk your hands out until your body is straight and parallel to the ground, ending in a plank position. After a pause, go back in reverse, moving the hands backward and ending in a standing position. 2. Arm Circles Arm circles are great for warming up your shoulders, back, arms, and core. Plus, I love that they can be done in a variety of ways: Make big circles or small ones and move your arms forward or backward—each offers its own benefits. Simply stand with your feet shoulder-width apart and raise your arms to the sides, parallel to the ground. Circle your arms while engaging your core. This exercise can help prevent injuries to your shoulders’ rotator cuffs, which are relatively common, especially among older people. 3. Hip Circles We can store a lot of tension in our hips, thanks to many Americans’ modern sedentary lifestyles. Sitting for so long can cause stiffness and soreness. Open up your hip flexors while working the buttocks and abductor muscles (and improving overall balance) with hip circles. Stand with feet hip-width apart, then pull your right knee up until your thigh is parallel with the floor. Move the knee outward in a circular motion until you return to the parallel position. After a set, repeat on the other side. You can also do this exercise on the floor, starting on all fours and circling each knee outward. 4. Walking Lunges Lunges are one of my favorite exercises for the lower body because they target so many muscles: calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes. Plus, they help create better balance. For walking lunges, you walk forward rather than returning to the start position as you would with a traditional lunge. Stand with feet hip-width apart, step forward with your right foot, and bend your left knee without letting it touch the ground. The right knee should be at about a 90-degree angle to the floor. Then raise your body up to stand and march your left leg in front, following the same 90-degree formation. Continue alternating legs. 5. Shoulder Rolls Be honest: How many hours per day do you spend hunched over your smartphone, computer, or steering wheel? You may be hunched over reading this right now! Our shoulders get so tensed up throughout the day that shoulder rolls are an absolute must. Do them as often as possible. (You might even set an alarm a couple of times per day to remind you to take a little stretch break, mixing and matching any or all of the moves here.) Simply stand or sit and roll your shoulders forward and then backward. Try to make the biggest circles you can without straining. You’ll release tension on the spot, and you’ll increase flexibility and boost circulation in the shoulder area. 6. Squats Years ago, after my mother had a fall and was in a fragile state, I immediately prescribed squats as part of her recovery. These are important to maintain the muscles that help us get up and down from a chair or toilet—and that’s especially important as we get older. (If you’re elderly, injured, or just starting out exercising, you can safely do squats with the use of a chair in front of you to hold on to, plus a chair behind you to squat down over.) Simply stand with your feet shoulder-width apart and put your hands together in a prayer position or extend your arms straight in front of you. With your feet flat, push your weight back and squat down. Make sure your knees stay over your toes and don’t reach beyond them. As you squat, maintain a straight posture, so that your back doesn’t round. Push yourself back up to a standing position and squeeze your buttocks at the top. Stretching for Muscle Health and Mental Health Flexibility exercises may not get as much glory in the fitness world as cardio or strength training, but they are every bit as important for physical and mental well-being. In fact, I would go so far as to say that, when it comes to total muscle health, nothing is as important as stretching. Here’s an easy challenge: Try putting aside 5 to 10 minutes every day to stretch. Check-in with your body before you start the challenge, then monitor how you feel after just 1 week. I guarantee you’ll notice marked improvements—in both your body and your stress levels!
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How to Build Muscle At Any Age
Are you looking for ways to become stronger even as you grow older? If so, this golden age fitness guide may help challenge stereotypes, inspire resilience, and prove that it’s possible to sculpt a muscular physique long after society says you’re past your prime. Importance of Building Muscle Building muscle is often associated with younger individuals, specifically those who are in their prime athletic years. However, building muscle is essential for people of all ages. As we grow older, our bodies undergo various changes that can affect our overall health and well-being. One of these changes is the loss of muscle mass, known as sarcopenia. Sarcopenia? Sarcopenia is a natural process that occurs as we age, typically starting around the age of 30. It involves the decline in muscle protein synthesis and an increase in muscle breakdown. It can result in a gradual reduction of muscle mass and strength, which can lead to decreased mobility and an increased risk of falls and injuries. This process may be the result of numerous factors such as hormonal changes, lifestyle choices, and genetics. Significantly reduced muscle mass and strength can have a major impact on our daily lives and make simple tasks much more difficult. But the good news is, it doesn’t have to be this way. With proper nutrition and regular exercise, it’s possible to build and maintain muscle at any age. In fact, studies have shown that even individuals in their 80s and 90s can experience improvements in strength and functional ability through resistance training. Understanding Muscle Mass Muscle mass refers to the total amount of lean tissue in the body. It includes not only skeletal muscles but also organs like the heart and liver. Our muscle mass reaches its peak during early adulthood and begins to decrease at a rate of 3-8% per decade after the age of 30. The decrease in muscle mass can have several implications for our overall health. Not only does it affect our physical appearance, but it also can impact our daily activities and metabolism. With less muscle mass, we burn fewer calories at rest, making weight management more challenging. Benefits of Strength Training Regular exercise, particularly strength training or resistance training, plays a crucial role in maintaining muscle mass and improving strength as we age. Contrary to popular belief, lifting weights is beneficial for people of all ages – even those over 50 or 60. Strength training not only helps preserve existing muscles but also stimulates new muscle growth. It can improve bone density and joint function, making it an essential component of healthy aging. There are many things that can lead to a decrease in muscle mass as we age, including maintaining a sedentary lifestyle, a poor diet (especially one that’s high in sugar and processed foods and low in fiber, lean protein, and healthy fats), hormonal changes (such as growth hormones and testosterone), and inconsistent or non-existent physical activity. Fortunately, there are many natural ways to build muscle, even as you age. Top 7 Benefits of Building Muscle at Any Age Building muscle brings a range of benefits that can contribute to overall health and well-being. Here are some key advantages of building muscle in your 60s and beyond: 1. Increased Strength and Mobility Due to the loss of muscle mass, everyday activities – such as carrying groceries, climbing stairs, or getting up from a chair – can become more difficult as we age. Through resistance training, building muscle can help improve strength and mobility, making these tasks easier to perform. 2. Better Balance Along with losing muscle mass, many older adults also experience a decline in balance, which increases the risk of serious injury from falling. Building strong leg muscles, through exercises like squats and lunges, can help improve balance and reduce the likelihood of falling. 3. Protection Against Serious Illness Age-related changes in body composition can increase the risk of serious health problems such as high blood sugar, heart issues, and the loss of bone density. Building muscle may help protect against these conditions by improving insulin sensitivity, lowering blood pressure, and strengthening bones. 4. Better Joint Health With aging comes a greater chance of developing joint pain and other physical problems such as arthritis. Strengthening the muscles around joints with regular exercise can improve overall joint function and help alleviate pain by reducing stress on the joints. 5. Revved Up Metabolism As we age, our metabolism naturally slows down, making it easier to gain weight. Building muscle can help counteract this by increasing our metabolic rate, allowing us to burn more calories even at rest. 6. Improved Cognitive Function Studies have shown that building muscle not only benefits the body but also the mind. Regular strength training may help improve cognitive function, memory, and overall brain health in older adults. 7. Increased Independence Maintaining strong muscles can improve our ability to perform daily activities independently as we age. This can lead to a higher quality of life and a greater sense of self-sufficiency. Best Types of Exercises for Adults of All Ages Resistance Exercises Resistance training, also known as strength training or weightlifting, is crucial for building muscle. It’s even more important as we get older due to the decline in muscle mass. This type of lifting involves using weights or resistance bands to create resistance against your muscles, which may lead to increased muscular strength and size. When incorporating resistance training into your routine as an older adult, it’s essential to start easy and gradually increase intensity over time. Begin with lighter weights or resistance bands and focus on proper form before adding more weight. This can help prevent injuries while allowing you to build strength. Here are some of the best resistance exercises: Bicep Curls – Bicep curls target the front of the upper arms and can be done with dumbbells or resistance bands. Chest Press – This exercise targets the chest, shoulders, and triceps. For older adults, a chest press can be performed while sitting on a stable chair or using a chest press machine. Deadlifts – Deadlifts engage several large muscles groups such as the glutes, hamstrings, and lower back. If using weights becomes too challenging, you also can perform this exercise with resistance bands. Squats – The squat is a compound exercise that targets multiple muscles in the legs, hips, and core. To perform a squat safely as an older adult, use a chair or wall for support if needed. Cardiovascular Exercise While strength training is crucial for building muscle, cardiovascular exercise is equally important for overall health and fitness. It can help improve heart health and endurance. As an older adult, it’s essential to choose low-impact activities that are gentle on the joints and suitable for your fitness level. Here are some of the best cardiovascular exercises: Cycling – Cycling on a stationary bike or using a regular bicycle outdoors is an effective low-impact option. Swimming – Water activities, such as swimming or water aerobics, are gentle on the joints and provide resistance to help build strength. Walking – Walking at a brisk pace is an excellent low-impact form of cardio that can be done anywhere. Balance Exercises Since falls are a significant concern for older adults, incorporating balance exercises into your routine may help prevent them. These exercises can help improve stability, coordination, and strength. Here are some of the best balance exercises: Heel-to-Toe Walk – Place your heel in front of your toes as you take a step forward, walking in a straight line. Repeat for 10 steps and then reverse direction. Standing on One Foot – Stand behind a chair or hold onto a counter for support if needed. Lift one foot off the ground and hold for 10 seconds. Repeat with the other foot. Yoga/Tai Chi – These activities incorporate slow movements that can improve balance and flexibility. There are many different types of yoga, and each offers a variety of physical and mental benefits. Flexibility Exercises Stretching is essential for maintaining flexibility and preventing injury as we age. It also helps reduce muscle soreness after workouts. Here are some of the best flexibility exercises: Hamstring Stretch – Sit on the edge of a chair with one leg extended in front of you and the heel on the floor. Lean forward from the hips until you feel a stretch in the back of your thigh. Hold for 15 seconds and then switch legs. Neck Stretches – Slowly tilt your head to the side, bringing your ear towards your shoulder until you feel a stretch. Hold for 15 seconds and then repeat on the other side. Shoulder Rolls – Roll your shoulders up, back, down, and forward in a circular motion. Top Tips for Training Safely For older adults, it’s important to listen to your body and not push yourself too hard during exercises. Here are some top safety tips to keep in mind while training: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Warm Up and Cool Down – Always start and end your workout with a few minutes of light cardio to warm up or cool down your muscles. Modify Exercises as Needed – If a particular exercise causes discomfort or feels too challenging, modify it or choose a different exercise altogether. Stay Hydrated – Make sure to drink plenty of water before, during, and after your workouts to remain well hydrated. Drinking water can help prevent muscle cramping and provides the basis for production of the fluid that lubricates your joints. Take Breaks – It’s okay to take short breaks during your workout if you’re feeling fatigued. Listen to your body and rest when needed. Consult with a Professional – If you have any health concerns or limitations, it’s always best to consult with a healthcare professional before starting a new exercise routine. [/wc_box] Build Muscle At Any Age It’s never too late to reap the benefits of having strong muscles. Regular exercise is crucial for older adults looking to maintain muscle mass and overall health. By incorporating resistance training, cardiovascular exercises, balance exercises, and flexibility exercises into your daily routine, you can start building muscle today. Be sure to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical conditions or injuries. They can help tailor a program that’s safe and effective for your specific needs. Also, working with a certified personal trainer can provide guidance and support in achieving your fitness goals. 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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Here Are Some of the Best Ways to Avoid Holiday Overeating
’Tis the season for overeating. Indeed, research shows that people tend to gain more weight from overeating during the holidays than at any other time of the year. If you consider the unique conditions holiday time creates, it’s easy to see why. On the one hand, sugary treats, processed, and rich foods are overflowing at workplaces, gatherings, and celebratory events. On the other, many people struggle with loneliness, feelings of loss, low mood, and feelings of anxiousness during this period. Food temptations can be incredibly strong for people needing comfort. Combine that with the stress that accompanies family dynamics, end-of-year work deadlines, shopping, spending and money worries, travel, disrupted routines, and fewer hours of sleep – and you have a perfect storm to fuel overeating behavior. Without a plan or strategy in place, the risk of overeating is high. The good news is that you can learn how to stop overeating or at least reduce it. It all starts with a willingness to take simple (yet not always easy), preventive actions to care for yourself during this time of year. Below are tips to help you do just that! 6 Simple Tips to Help You Minimize Holiday Overeating 1. Guard Your Sleep Staying regulated with 7-9 hours of restful sleep each night is essential over the holidays. With adequate sleep, your brain works better, you can handle stress and emotions better, and you can exercise good judgment when it comes to your food choices. Inadequate sleep lowers blood flow to your brain. Blood flow is critically important to the optimal function of your brain’s prefrontal cortex (controls executive function, impulse control, and judgment), limbic system (emotional centers), and reward pathways. In fact, brain imaging research has shown that sleep deprivation can impact the healthy function of these areas of the brain, resulting in an increase of impulsive and irrational behavior, as well as poor judgment. Poor sleep can also disrupt the hormonal balance that controls hunger and satiety. Consequently, overtired people tend to overeat. Ensuring you get plenty of restful sleep is a great way to protect against overeating. 2. Keep Your Stress Levels Down Excessive stress can fuel overeating. When you’re in a constant state of worry or fear, your body’s fight or flight stress response remains engaged and stress hormones stay elevated. Sustained levels of stress hormones can impact the kinds of foods you crave. Animal research indicates that physical and emotional stress are associated with increased intake of high fat, high sugar, and salty foods. An American Psychological Association report appears to confirm this notion, revealing that stress eating is very common, especially among women. This holiday, do all you can to ensure your stress levels don’t get too high. Here are several ways to cut stress: Schedule, do, and buy less. Ask for help if you’re overwhelmed. Do one task at a time. Prioritize time to do things that relax and calm you (like a walk in nature, yoga, meditation, reading a book, or taking a candlelit bubble bath, etc.). Exercise can both reduce stress and increase feel-good neurohormones, which can help boost your mood. 3. Maintain Social Connections Loneliness and isolation can drive overeating, and it’s all too common this time of year. Instead of excess food, feed yourself meaningful, sustaining social connections. Research indicates that social support has a “protective effect” against emotionally driven overeating and overall emotional health, particularly for women. If you’re lonely, call someone who knows and loves you or spend time with someone who makes you feel good. If you have a counselor, therapist, or spiritual advisor, reach out to them for support. Additionally, be of service to others. It may help lift your mood. Call or visit a loved one in your life to cheer their spirit. Volunteer at a soup kitchen or wherever there’s a need. 4. Limit, Avoid, or Substitute Addictive Foods Here’s the difficult truth about holiday eating. The high-fat, sugary, processed, and high refined carbohydrate foods that are everywhere are the very foods that tend to activate the addiction centers of your brain, research indicates. That means eating them can cause you to want more and make moderate eating more difficult. Make a plan for how to deal with these foods when you encounter them. For instance, when candy and goodies are abundant at work, are you going to enjoy a limited amount, avoid them altogether, or eat a healthy and delicious treat or snack that you bring instead? Work it out. You may need the support of a friend, nutritionist, or mental health professional to discuss your game plan. 5. Eat Slowly and Mindfully When it’s time to eat, slow down, take a breath, and be present. Researchers have found that people who eat more slowly have a lower body mass index and eat smaller meals in general. It’s believed that when you slow the eating process down, it gives your brain more time to register when you’ve had enough food. Be conscious about the food you consume and take time, without distractions, to enjoy and savor the flavors and textures of your meals. This is a practice of intuitive eating and has been shown to reduce overeating. 6. Feed Yourself Well Another way to regulate yourself and minimize overeating is to feed your body balanced meals and snacks all season long and even before or after attending a gathering where a large meal is served. Don’t starve yourself before a holiday meal as it will only increase the likelihood of overeating. Instead, eat a moderate and well-structured breakfast, lunch, or snack beforehand to ensure your blood sugar levels are balanced. This will allow your brain to function better, reduce cravings, and help you make sound food choices. As much as possible, choose quality protein, fiber-rich vegetables, whole grains, berries and other low glycemic-index fruits, and healthy fats for your meals and snacks. These foods are nourishing for your brain and body, satiating, and promote stable blood sugar. At holiday gatherings, serve yourself or consume these healthy foods first before having less-healthy options. In fact, offer to bring a healthy appetizer, side dish, or dessert to ensure you have some healthy options. Try to avoid or minimize eating empty calories that are high in sugar or refined carbohydrates and have little to no fiber or nutrients. They can affect your mood, energy levels, and lead you to feel hungrier sooner, often craving more refined carbs, which may lead to overeating. Be thoughtful about what you drink as well. It’s important to hydrate your body during the holidays. Thirst can masquerade as hunger. Drink plenty of water and minimize sugary beverages and alcohol. They both can spike your blood sugar. Alcohol can also affect your judgment and impulse control. Enjoy Your Holiday The holidays are challenging on so many fronts. Be kind to yourself if you aren’t perfect. Simply pick up any of these tips at any time to have a better day. If you find that your eating is out of control, don’t hesitate to reach out for professional help. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! 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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Healthy & Cozy Family-Friendly Vegetarian Soup Recipes
Nothing says a cozy winter meal quite like warm homemade soup. Even better than just any cozy winter soup, is a healthy vegetarian soup that everyone will enjoy! If you find yourself struggling to eat enough vegetables on a daily basis, you aren’t alone. According to recent research, only 10% of Americans are getting enough vegetables in their diet. Soups loaded with nutritious vegetables are a great, easy way to increase your daily vegetable intake. Eating more vegetables has been shown to lower your risk for many health issues, as well as have a positive impact on your mental health. The process of cooking your vegetables for soups can be an important way to nourish your body. Cooking vegetables can improve nutrient absorption by breaking down their tough cell walls and enhancing the ability of your body to absorb and utilize certain nutrients. How to Make Healthy Vegetarian Soup Recipes It would be easier to eat nutritious foods if you had unlimited time and resources, it’s true. Whether you’re in a season of life with children around or a family to cook for, or simply busy with work or other activities, making a healthy soup doesn’t have to be hard or time-consuming. Quick Tips for Making Soups Healthier Chop vegetables ahead of time in batches Utilize the freezer to store chopped vegetables to preserve freshness Buy bagged and frozen vegetables Use a slow cooker to let your soup cook throughout the day Make extra soup to eat throughout the week, or freeze individual servings for later Health Benefits of Spices and Herbs The spices and herbs in your soups do more than just give amazing flavor to your meal. Spices and herbs have powerful medicinal and health benefits. For example, garlic, basil, rosemary, and oregano are all antioxidants that can improve blood flow and overall brain function. Garlic is also great for boosting your immune system. Black pepper and rosemary can both aid with digestion. Rosemary also has anti-inflammatory properties. These are just a few of the benefits of spices and herbs. Consider tailoring your recipes to use spices and herbs that your body needs. Now, what you’ve been waiting for – the recipes! 3 Hearty & Healthy Vegetarian Soup Recipes Classic Minestrone Soup Recipe This hearty and wholesome classic vegetable minestrone is satisfying and flavorful. Brimming with hearty vegetables, warm garlic, and tender pasta, this soup comes together easily. It’s the perfect way to warm up on a cold winter day. [wc_column size="one-half" position="first"] Ingredients 1 tablespoon olive oil ½ cup finely chopped onion 1 cup diced celery 1 cup diced carrots 1 diced zucchini 3 garlic cloves minced 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon dried thyme ¼ teaspoon black pepper ½ teaspoon dried oregano 1 can crushed tomatoes (28 oz.) 6 cups vegetable broth 1 can white beans, rinsed and drained (15 oz.) 1 can kidney beans, rinsed and drained (15 oz.) 1 cup ditalini pasta Freshly grated parmesan cheese for serving[wc_row] [/wc_column] [wc_column size="one-half" position="last"] Instructions Heat the olive oil in a large pot over medium heat. Add the onions, celery, and carrots to the pot. Cook, stirring occasionally 4-5 minutes until the onions begin to soften. Add the zucchini, garlic, basil, salt, thyme, pepper, and oregano. Cook for 1 minute until fragrant, stirring often. Stir in the crushed tomatoes and broth. Bring the soup to a boil, then reduce to a simmer for 20 minutes, until the vegetables have softened. Stir in the white beans, kidney beans, and pasta. Simmer for 8-10 minutes, or until the pasta is tender. Serve with freshly grated parmesan cheese. [/wc_column] Vegetarian Slow Cooker Chili This easy slow-cooker chili recipe is the ultimate comfort soup bursting with savory vegetables, protein-rich beans, and warm spices. You can prepare it earlier in the day, let it cook all day long, and it will be ready for you in the evening. It’s a wonderful dinner for a busy day. [wc_row] [wc_column size="one-half" position="first"] Ingredients 1 cup diced onion 1 diced bell pepper 1 cup diced celery 1 cup diced carrots 1 clove crushed garlic 1 can diced fire-roasted tomatoes (15 oz.) 1 can black beans, drained and rinsed (15 oz.) 1 can kidney beans, drained and rinsed (15 oz.) [/wc_column] [wc_column size="one-half" position="last"] 1 can tomato sauce (15 oz.) 1 cup vegetable broth 1 teaspoon salt ½ teaspoon black pepper 1 tablespoon chili powder 1 teaspoon cumin 1 tablespoon cocoa powder [/wc_column] [/wc_row] Instructions Add the diced vegetables, garlic, tomatoes, beans, salt, pepper, chili powder, cumin, and cocoa powder to a slow cooker and stir to combine. Cover and cook on high for 4-5 hours or low for 6-7 hours. Uncover, stir, and serve with your favorite garnishes. Lemon Wild Rice Soup This lemon rice soup is a simple and filling vegetarian meal. The vitamin C-rich lemons give this soup a tangy zest. Along with the wonderfully bright and comforting flavor, one of the best parts about this soup is its simplicity. There’s nothing too fussy about the ingredients or preparation. [wc_row] [wc_column size="one-half" position="first"] Ingredients 1 tablespoon olive oil 1 large onion chopped 2 carrots diced 2 celery stalks chopped 8 ounces chopped mushrooms 2 garlic cloves minced ½ teaspoon oregano [/wc_column] [wc_column size="one-half" position="last"] ¼ teaspoon thyme 1 teaspoon salt ½ teaspoon pepper 1 cup cooked wild rice 4 cups vegetable broth ¼ cup fresh lemon juice Chopped parsley for garnish [/wc_column] [/wc_row] Instructions Cook wild rice, if needed. Heat the olive oil in a large pot over medium heat. Add the onions, carrots, celery, and mushrooms. Cook, stirring for 7-9 minutes until the vegetables are soft. Add the garlic, oregano, salt, and pepper, and stir, cooking for an additional 1-2 minutes. Stir in the vegetable broth and bring the soup to a boil. Reduce heat and simmer covered for 20 minutes. Add the cooked rice and lemon juice. Remove from heat and garnish with chopped parsley for serving. Pair your vegetarian soups with a healthy salad for the perfect cozy winter meal. Get Started Making Healthy Vegetarian Soups These healthy vegetarian soup recipes are easy and family-friendly, using fresh vegetables and pantry staples. They’re adaptable, too. Try substituting different vegetables for ones you have on hand, that are in season, or vegetables that your family prefers. There is an abundance of healthy vegetarian soup recipes out there. Find something new to try this week and enjoy a cozy meal at home, knowing you’re treating yourself right. Preparing yourself some cozy soup just might be a nice form of self-care this holiday season. At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain-healthy supplements, please visit us at BrainMD.
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Some of the Best Self-Care Tips for When You’re Feeling Overwhelmed
Does it feel like your to-do list is a never-ending abyss that consistently generates feelings of anxiousness and stress? In today’s fast-paced world, it may feel like you’re drowning in responsibilities. But what can you do when stress becomes overwhelming? Let’s take a closer look at the top signs of stress and some of the most effective self-care practices that can help relieve stress! Feeling Overwhelmed? For millions of Americans, feeling overwhelmed or being stressed out are common experiences. From the pressure to succeed in our careers to juggling multiple responsibilities at home, it can feel like we’re inundated with a steady stream of tasks. For better or worse, stress is pervasive and has become a normal part of life for many people today. Good Stress/Bad Stress Did you know that not all stress is bad? Some stress can be beneficial as it can motivate you to take action and complete necessary tasks. However, when stress becomes overwhelming for an extended period, it can lead to burnout, exhaustion, and other negative physical and mental health effects. Beware the Stress Trap One major reason for the prevalence of stress is the constant need to keep up with the demands set by society. We live in an age where success is highly valued, often at the expense of our well-being. With technology allowing us to work from anywhere at any time, there may be an expectation to always be available and productive. This pressure can lead many individuals to push themselves beyond their limits, resulting in increased levels of stress. Societal norms also can play a significant role in ratcheting up stress levels. It seems like there’s an unspoken rule that individuals must have everything together – a successful career, a happy family life, and an active social life. This pressure to have it all can lead to feelings of inadequacy and failure when we’re unable to live up to these lofty standards. Social media also can contribute to this type of perfectionism, as we often compare ourselves to others…at least to their curated images and seemingly perfect lives online. The increasing demands of work and personal responsibilities may leave us with less time for self-care and relaxation. The persistent need to be connected and accessible may reduce the time we have for activities that bring us joy and help us unwind. This lack of balance may lead to even greater levels of stress in our lives. Also, the current global climate – with its political unrest, economic instability, and health concerns – has only added to the already high stress levels in our society. The uncertainty and fear brought about by these ongoing issues can take a toll on our mental health, making it even more challenging to cope with everyday stressors. Some of the Top Signs That You Might Be Feeling Overwhelmed Symptoms of being overwhelmed can manifest in different ways and may vary from person to person. It’s important to identify these symptoms so you can take the necessary steps to manage stress before it becomes unbearable. Here are some common symptoms associated with being stressed or feeling overwhelmed: 1. Physical Symptoms When you experience stress, your body goes into a “fight or flight” response where your heart rate increases, muscles tense up, and stress hormones such as cortisol are released. This can lead to physical symptoms such as headaches, fatigue, changes in appetite (either increased or decreased), stomachaches, and difficulty sleeping. Extreme stress levels also may create bodily reactions such as an increased heart rate, rapid breathing, sweaty palms, and tense muscles. These symptoms can make pre-existing medical conditions even worse. 2. Emotional Symptoms Stress can wreak havoc on your emotions. When you’re feeling overwhelmed, you may find that you’re more irritable, impatient, or angry than usual. Also, you may experience feelings of desperation or helplessness when you’re overburdened with responsibilities. 3. Cognitive Symptoms When your mind is bogged down with too many tasks, it tends to have trouble focusing and concentrating on one thing at a time. Due to this type of cognitive overload, you may find yourself easily distracted, forgetful, or more prone to making mistakes. 4. Beating Yourself Up Another common symptom of being overwhelmed is negative self-talk. For example, you may criticize yourself for not being able to keep up with demands or clear everything off your plate. This constant self-criticism may add fuel to the fire and make you feel even more stressed. 5. Avoiding Responsibilities Feeling overwhelmed can make you procrastinate or avoid tasks that need to be done, leading to an ever-growing cycle of stress and guilt. Avoidance can cause your responsibilities to pile up, making you feel further behind and unable to take control of your life. 6. Isolation When feeling overwhelmed, it’s common to isolate from friends and family. You may find that you just don’t have the energy or motivation to socialize. However, isolation can lead to feelings of loneliness, which can further exacerbate stress levels. 7. Loss of Interest in Activities When you’re feeling overwhelmed, you may lose interest in activities you used to enjoy. This could be due to a lack of time or energy. It also may contribute to feelings of hopelessness, which can lead to mood issues. 8. Feeling Exhausted Constantly feeling tired or drained physically and emotionally are signs that you may be overwhelmed. While trying its best to cope with stress, your body may become exhausted and run down, which may lead to illness or other physical and mental problems. How to Create a Self-Care Routine Creating a self-care routine is essential for managing the stress caused by mounting responsibilities. With the constant demands of work, family, and other commitments, it can be easy to neglect your own well-being. Prioritizing self-care is crucial for maintaining mental and emotional balance in the face of overwhelming stress. Importance of Self-Care It’s important to understand why self-care is necessary. Many individuals view self-care as indulgent or selfish. However, taking care of yourself allows you to better take care of others. Self-care may help reduce stress levels, increase energy and productivity, and improve overall health and well-being. Here are just a few self-care practices you should adopt to counter everyday stress… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs The first step in creating a self-care routine is identifying your specific needs. Take some time to reflect on what makes you feel relaxed and rejuvenated – it could be anything from reading a book to going for a walk outdoors. Make a list of activities that help you feel less stressed and try one of them today. Schedule Time for Self-Care It’s common for people to put their own needs last on their never-ending to-do list. But, just like any other important task, self-care needs to be scheduled into your daily and weekly routine. Set aside a block of time each day for self-care activities and adhere to it (barring emergencies). Focus on Physical Health Taking care of your physical health is an important aspect of self-care that often gets neglected when you’re overwhelmed with responsibilities. Make sure to prioritize eating well, exercising regularly, and getting enough sleep. Practice Mindfulness Mindfulness is the act of being fully present in the moment without judgment. It can be a useful tool for managing stress as it allows you to focus on the present rather than worrying about the past or future. Incorporating mindfulness techniques, such as meditation or deep breathing, into your self-care routine may help to reduce the stress you’re experiencing. Set Boundaries One way to keep from overextending yourself is to set boundaries with others. This could mean saying “no” to certain requests or limiting your availability during specific times to focus on self-care activities. Find Support It’s important to have a support system in place when managing overwhelming stress. Reach out to friends or family for emotional support or consider seeking professional help from a therapist if needed. [/wc_box] Assess & Adjust The prevalence of stress in today’s world is a result of various factors including societal pressures, technological advancements, lack of work-life balance, and external events beyond our control. Though stress is an inevitable part of life, there are practical ways to cope with feeling overwhelmed such as identifying your needs, setting boundaries, and practicing mindfulness. Remember, self-care looks different for everyone and may change over time. It’s important to regularly assess and adjust your self-care routine to ensure it continues to meet your needs. If you’re experiencing any of the above symptoms, it’s recommended to take a step back and make some changes in your life. Be sure to seek help from a friend or medical professional if overwhelming stress is threatening to negatively affect your mental and physical health. Most importantly, make self-care a priority – taking care of yourself isn’t selfish, it’s necessary for 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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Tips to Navigate Family Drama During the Holidays
It’s official…the holidays are here! ’Tis the season for plenty of fun festivities, but also all the stress that comes with social interactions – especially when hanging out with family. One of the biggest sources of stress is navigating those awkward interactions during family get-togethers. Whether it’s the unexpected appearance of your sister’s new boyfriend, political differences, or aggressive post-pandemic reconnect urges, learning how to identify, deal with, and prep for anything your loved ones bring to the table can help you turn a potentially nerve-wracking situation into delightful family memories. Here are 5 practical ways to navigate family drama this holiday season… Best Ways to Navigate Family Drama During the Holidays The Ex-Factor It’s no secret that the current state of the world has been tough on relationships. This year, more than ever, many of your friends and family who are married or in a long-term relationship may be dealing with an unwanted emotional side dish. Whether their ex is physically present or a sting in their heart, helping those who’ve been unlucky in love feel warm and welcome is one of the most caring and selfless things you can do. Active listening and the gift of empathy can go a long way toward improving your relationship with a friend or family member. They’ll appreciate your gift of understanding far more than a pair of novelty socks. Build Bridges, Don’t Burn Them Connecting with relatives that you haven’t seen in a while can be stressful. It takes time and effort to start from scratch when it comes to a conversation, but the benefits of gratitude, especially toward loved ones, can do wonders for your brain and body health. Kindness and understanding creates a positive feedback loop that’s beneficial to both you and the receiver. Finding a connection, big or small, is a great way to start the holiday season right with your friends and family. Know When to Stand Up or Sit Down Focusing on building connections with relatives that you disagree with can be personally satisfying. But what about the times when you just can’t agree on something? Whether it’s politics, sports, or even what movie to watch, try to keep yourself on an even keel when it comes to conflict and anticipate times when someone else just isn’t going to budge on a subject. Using a line like, “We may not see eye to eye on this, but we both love turkey.” This approach lets you express your feelings in a positive way and keeps it non-confrontational by focusing on something relatable. Take Time for Yourself You might feel obligated to fill your schedule with family-centric events and activities, especially if you haven’t seen your relatives in a while. Reconnecting is important for all of us, but so is personal headspace and time by yourself. If you get to a point where you feel your stress rising around the group, feel free to step aside, announced or not. Taking a few minutes, or even hours, to meditate, catch up with a friend, or just chill, can rejuvenate your enthusiasm for family interaction. Prepare for Potential Conflict Even the most seasoned performers and public figures don’t show up without rehearsing. This isn’t to say that you need to study a script until you act like a stilted robot in front of your family, but taking ample time to prepare for potential conflicts can alleviate a lot of stress. Is your uncle still debating the election? Is your cousin obsessed with Fortnite? Is grandma being overly critical of her grandkids? Addressing the existence of these common conversations can be beneficial and fun. Role-play with yourself in the mirror or enlist a friend, or just get ready to acknowledge differences and find your own way of navigating those potentially awkward or difficult moments. Season of Caring This past year has been difficult for all of us socially, so kindness, empathy, and caring seem to hold a lot more importance than they used to. Let’s face it…we all crave connection! Fortunately, being positive, expressing gratitude, and helping others are good for your overall brain and body health. Following these helpful tips can help you navigate family drama this holiday season. 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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