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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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Unlocking the Benefits of Sparkling Water: Is Sparkling Water Good for You?
Are you a fan of fizzy beverages but are worried about the negative health impacts of sugary sodas? Look no further than sparkling water! In recent years, sparkling water has gained popularity as a refreshing and healthier alternative to traditional carbonated drinks. In this article, we’ll explore the benefits of sparkling water and answer the question: “Is sparkling water good for you?” Let’s dive into the many advantages of drinking sparkling water and how it can help you make other beverages healthier. 6 Health Benefits of Drinking Sparkling Water 1. Zero Calories, Zero Sugar One of the standout benefits of sparkling water is its lack of calories and sugar. Unlike regular sodas, which are notorious for their high sugar content, sparkling water offers a guilt-free option. This makes it an excellent choice for those looking to manage their caloric intake or reduce sugar consumption. 2. Hydration Staying hydrated is essential for overall health, and sparkling water can be a delightful way to achieve this goal. The bubbles can make it more appealing and refreshing, encouraging you to drink more water throughout the day. Proper hydration supports digestion, energy levels, and clear skin. 3. Improved Digestion Some people find that carbonated water can help with digestion by promoting burping, which can relieve gas and bloating. It can be particularly useful after a heavy meal. 4. Versatility in Mixing Sparkling water serves as an excellent base for creating healthier beverage options. By adding a splash of natural fruit juice or slices of fresh fruit, you can transform it into a delicious and low-calorie fruit-infused drink. This provides a refreshing alternative to sugary fruit sodas and cocktails. 5. Reduced Risk of Dental Erosion Unlike traditional sodas that are acidic and can erode tooth enamel, sparkling water has a lower pH and is less likely to harm your teeth. It’s a more tooth-friendly choice if you’re craving something carbonated. 6. Mineral Content Some sparkling waters are naturally carbonated from mineral springs, providing a source of essential minerals like calcium and magnesium. These minerals can contribute to bone health and overall well-being. Is Sparkling Water Good for You? Yes, sparkling water can be a healthy addition to your beverage choices. It’s a hydrating option with no added sugar or calories, making it an excellent alternative to sugary sodas. The benefits of sparkling water extend beyond just quenching your thirst; it can contribute to your overall well-being. How to Make Popular Drinks Healthier With Sparkling Water Sparkling water also can be used to make other drinks healthier. Here are a few ideas: Fruit-Infused Sparkling Water: As mentioned earlier, you can add slices of fresh fruit like lemon, lime, or berries to sparkling water for a burst of natural flavor. This can help transform a plain glass of water into a tasty, vitamin-rich beverage. Mocktails: Create alcohol-free mocktails by mixing sparkling water with fruit juice and garnishing with herbs or fruit slices. It’s a refreshing and sophisticated alternative to sugary cocktails. Herbal Tea Fizz: Brew your favorite herbal tea and let it cool. Then, mix it with sparkling water and ice for a bubbly and caffeine-free beverage. Iced Coffee Sparkler: Combine chilled black coffee with sparkling water for a unique iced coffee experience. Add a touch of cream or sweetener if desired. Hydrate Healthier! In summary, sparkling water can benefit your health in various ways, making it an excellent choice for those trying to avoid sugary sodas. It’s a calorie-free, sugar-free, and refreshing beverage that can help with hydration, digestion, and even dental health. Sparkling water’s versatility allows you to get creative and make other drinks healthier by using it as a base for fruit-infused drinks, mocktails, herbal tea fizz, or iced coffee sparklers. So, the next time you’re in the mood for a fizzy drink, remember that sparkling water isn’t only good for you, but also a fantastic soda alternative that supports your well-being. Cheers to a healthier and bubblier choice! At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Protect Your Peace from Negativity
What Does It Mean to Protect Your Peace? Protecting your peace is all about caring for yourself emotionally, mentally, physically, and spiritually so that you can enjoy greater calm and serenity in your life. You must work on cultivating an inner peace that you can access in times of stress and chaos. Negativity is all around us in our modern world. The demands of life and the presence of technology make it all too easy to encounter negativity on a daily basis. It takes practice and conscious effort to reject negativity and guard personal peace in your life. A Personal Journey Inner peace is a personal journey. The answer to how to have peace won’t be the same for everyone. Contemplate what inner peace looks like for you and consider the following ways to protect your peace. 10 Simple Ways to Protect Your Peace from Negativity 1. Visualize Use your imagination to visualize a protective boundary around yourself. When you come in contact with negativity, let it simply bounce off your boundary and not touch you. This visualization concept can take the form of a bouncy bubble, a protective vest, or any other shape that works for you. Visualization can be a quick way to reject negativity. Your inner peace can be maintained and protected when you choose not to accept everything negative that’s offered to you. 2. Let Go Let go of the past things that aren’t serving you. Holding on to hurt feelings, bad memories, or past mistakes will only dampen your inner peace. Give yourself permission to release these things. Empower yourself by taking responsibility for choosing joy and peace in your current situation. When you hold on to the negative past, you give away your own power. Take back your power and claim your personal peace. 3. Be Present Your life is happening now. It can be easy for worries of the future to fill your mind and body with negative energy and emotion. You may want to try meditation or mindfulness to feel more present. When life gets overwhelming, or fears of the future fill your head, take a deep breath, and come back to the present moment. It can help to narrow your focus and pay attention to just the next minute, next hour, or next day. 4. Set Boundaries Protection and boundaries often go hand in hand. If you want to protect your peace from negativity, it’s helpful to have boundaries in certain areas of your life. Boundaries don’t have to be rigid, and they can evolve as needed. Remember that when your boundaries involve other people, open and honest communication is key. People pleasing won’t likely lead to personal peace. Be honest with yourself when making commitments. Give yourself permission to say “NO” to things that take away from your peace and say “YES” to things that add to your peace. 5. Take Time for Yourself When thinking about the best way to take time for yourself, you might want to start by asking yourself a few key questions: What do you like to do for fun? What activities bring you joy? What do you wish you could do more of? After you answer these questions, find a way to add something joyful for yourself into your day or week. You might find it helpful to schedule a specific time for that activity. Taking time for yourself is a beautiful way to practice self-care, which can boost your mental, emotional, and even physical well-being. 6. Reduce Media Consumption Social media and news media can both be sources that detract from the peace in your life. Consider setting boundaries around media consumption. Taking a break for any length of time from social or news media can refresh you and reduce the negativity in your life. Of course, not all media is negative. Both social media and news media can be positive, uplifting, and encouraging. Pay attention to how the content you consume affects you and makes you feel. You may just be able to find the right sources of media that can improve your peace. 7. See the Good It’s an age-old concept that what you look for, you will find. Choose to see the good, the positive, and the peaceful things in your life. Looking for gratitude is a powerful way to access peace and optimism when you’re feeling down or negative. You might even want to try a gratitude walk. With each step, turn your thoughts to things that you’re grateful for. Use your senses to discover the little things…your walking feet, the beautiful trees, the warmth of the sun, the chirping birds, your beating heart, and so on. Next time you’re caught up in negativity, stop and see the good. 8. Practice Acceptance It can be easy to believe that if only your circumstances were different, inner peace would be more available to you. However, you’ll often face circumstances and situations beyond your control, and how you meet them can affect your state of mind. It may be difficult to accept that there are things that are out of your control. But, when you accept challenges instead of resisting them, you’ll be better able to go with the flow and experience more peace. Peace is always an option that’s available to you. Practicing acceptance can help you improve resilience and move toward peace. 9. Find a Quiet Place Finding a place for seclusion can be a helpful way to escape from distractions and focus inward. Spending time alone with yourself and your thoughts is a way to reset and clear your mind. You might find yourself wanting quiet time when escaping to an ideal, serene location isn’t possible or practical. Tap into your inner calm and quiet by closing your eyes and breathing for whatever length of time you can. Meditation practices don’t require large amounts of time, or specific locations. 10. Volunteer Giving service fills you with feelings of gratitude, and boosts happiness. As you use your time, energy, or resources to serve others you’ll also be filled with a sense of accomplishment. Look outside of yourself to actively make the world a better place. You have the power to be a source of peace and spread joy. Why Protecting Your Peace Matters When the little bits of irritation or negativity enter your day, or when weightier challenges occur, this is when the work for inner peace pays off. Slow down, breathe, and gain perspective to walk through life with more grace and optimism. Protecting your peace isn’t a one-time event that can ever be fully complete. Instead, it’s a daily, life-long practice. It takes time. The more you make a conscious effort to protect your peace from surrounding negativity, the easier it will become to recognize and feel the peace in your life. At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain-healthy supplements, please visit us at BrainMD. 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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Leafy Greens: How to Get More of These Brain Healthy Nutrients!
When it comes to aging, we’re accustomed to seeing certain signs. The most common signs of aging are wrinkles or graying hair. Your brain is no different than your skin and hair. It undergoes changes related to age, but you can’t see them. Instead, you experience them. You might have difficulty with memory recall, experience low mood, or have trouble with cognition in general. If you care about your brain and want to maintain its healthy function as you age, think of it like you do your skin. It needs care every day. One simple and profound way to keep your brain youthful is to ensure you consume an abundance of anti-aging nutrients. Where can you find these nutrients? They’re abundant in green leafy vegetables! Indeed, leafy green vegetables are like “anti-wrinkle cream” for your brain. Here’s what the research shows, as well as a list of the green leafy vegetables you can start incorporating into your meals. Leafy Greens and Brain Health: What the Research Says Research shows that green leafy vegetables contain a host of potent anti-aging nutrients that are associated with maintaining healthy memory function, sharp cognition, and a stable mood. In one significant study conducted by researchers from Tufts and Rush Universities, the eating habits and brain function of roughly 1,000 adults aged 58-99 was tracked over nearly five years. The study examined the frequency with which the participants consumed green leafy vegetables and measures of cognition. The findings, published in the medical journal Neurology in 2018, state that the consumption of approximately 1 serving per day of green leafy vegetables – particularly vegetables rich in vitamin K, vitamin E, folate, lutein, nitrate, folate, α-tocopherol, and kaempferol – could be helpful in slowing down cognitive decline as an individual ages. And it appears that it can slow decline by quite a bit. The rate of cognitive decline amongst participants who consumed the most leafy greens was equivalent to being 11 years younger! Two additional prospective studies had similar findings. In both studies, the consumption of green leafy vegetables (including spinach, kale, collards, and lettuce) had the strongest association with slowed cognitive decline. Some experts believe since leafy greens are a good source of folate, which is important to serotonin production, it can boost mood as well. The nutrients in your greens help support healthy blood sugar levels and circulation too. These effects are important in protecting against vascular-based memory loss and other neurodegenerative health issues. What Are Leafy Greens? Leafy green vegetables are simply plant leaves that we eat as a vegetable. The most popular green leafy vegetables are spinach, kale, and lettuces such as romaine, but there are many more. Here are some delicious and nutritious brain-boosting greens to consider: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Lettuces of all types (endive, baby lettuce, butter lettuce, etc.) Arugula Watercress Beet, mustard, dandelion, and turnip greens Collard greens Cabbage Bok choy Swiss chard Rapini Frisée Escarole Pea shoots Cabbage Herbs such as basil, parsley, mint, and cilantro Microgreens [/wc_box] 5 of the Best Ways to Consume More Leafy Green Vegetables If you want to protect your brain health as you age and find new ways to enjoy green leafy vegetables, here are some ideas to get your culinary creativity ignited! 1. Spice Up Your Salads If you regularly eat romaine, kale, or spinach salads, that’s fantastic. But to add some novelty and excitement to your typical bowl of greens, try out some new leaves. You can literally spice up your salads with some spicy bitters such as arugula, radicchio, or mustard greens. 2. Steamed or Stirred As we head into the colder months, your body may crave warmed leaves. Try steaming or stir frying some Swiss chard, bok choy, beet greens, or kale. Green leaves pair well with whole grains such as quinoa and with lean protein. 3. Wrap It Up Go without the bread and use your greens to wrap up something delish. Enjoy some fresh hummus, or tuna, egg, or chicken salad wrapped with leaves of romaine, butter lettuce, or Belgian endive. 4. Toss It In Leafy greens can literally be tossed into dishes, instantly boosting your daily intake of vital nutrients. If you eat eggs in the morning, chop up some spinach or fresh parsley, cilantro, or basil and toss them into a scramble. Add kale to your favorite soup recipe. Pack the green on your favorite sandwich and switch it up by adding something different like watercress, arugula, cabbage, or spinach. Toss some microgreens into your favorite smoothie recipe. 5. Get Saucy Don’t forget to add a little nutrient-rich leafy greenness to your sauces and dressings. All you need is a food processor. Make a healthy pesto, which is filled with basil. Try a cilantro-lime sauce over chicken. Experiment! You’ll surely discover many ways to enjoy more leafy greens. Follow healthy chefs on social media, ask friends, or just try things out. Enjoy and have fun while knowing that you’re essentially putting on your brain anti-wrinkle cream with each daily serving of green leafy vegetables! 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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Vitamin D3 + K2: This Is Why They’re Better Together!
Are you getting enough vitamins and minerals in your diet? Sadly, millions of Americans aren’t. In fact, ongoing population surveys indicate the standard American diet (SAD) is failing to provide many of the nutrients we need. Among the many vitamins most of us aren’t getting enough of daily are vitamins D3 and K2. Vitamin D3 Vitamin D is primarily known for building bones and is needed by nearly every cell in the body to function and thrive. Sometimes referred to as the sunshine vitamin, vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system. After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidneys into a hormone (calcitriol) that has receptors in practically all our tissues. D3 is so important to brain function that its receptors are distributed throughout the brain. This powerful hormone helps regulate the heart, circulation, gut, liver, pancreas, immune system, and other organ systems. Healthy vitamin D3 levels also can help balance your mood, support your brain function, and generally improve your well-being. Vitamin D3 is critical for a healthy pregnancy. It also plays a crucial role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories. Although the body produces vitamin D naturally when exposed to sunlight, research suggests that up to 95% of American adults aren’t getting enough, so supplementation is often recommended. Vitamin D3 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] strengthen bones* bolster immune function* enhance mood* encourage weight loss* promote oral health* assist with healthy blood flow* regulate blood pressure* support cognitive function* [/wc_box] Vitamin K2 Vitamin K’s positive actions for the brain and body are frequently underestimated. Vitamin K2, as menaquinone-7 (MK-7), is much more active than vitamin K1. K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can form stony deposits in the heart valves, large arteries, and elsewhere in the body. Vitamin K2 proteins help direct calcium away from the brain, heart, and other soft tissues and towards the teeth, bones, and nails that need it. K2 promotes the coagulation processes required for healthy wound healing. Vitamin K2 May Help… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] build healthy bones* aid the process of blood clotting* protect circulatory and heart health* avert serious memory issues* prevent kidney stone formation and UTIs* fight stress- and mood-related symptoms* [/wc_box] Vitamin D3 + K2: Better Together When combined with vitamin K2, vitamin D3 helps move calcium into your bones (where it’s needed most), which prevents it from forming deposits in your arteries and blood vessels. One randomized controlled trial conducted with postmenopausal women who suffered from weak and brittle bones found that after two years of supplementation with vitamin D3, vitamin K2, or both, the women who received both vitamin D3 and K2 experienced better bone mineral density compared to the other groups that took only vitamin D3 or vitamin K2. Vitamin D3 and K2 both have antioxidant properties. Inadequate amounts of each of these essential vitamins may lead to higher risks of inflammation, memory loss, and neurodegenerative issues. Exciting research has indicated that supplementing with vitamins D3 and K2 may help reduce the mortality rate of viral infections and help prevent long-term health risks. From this and other research, it seems clear that vitamins D3 and K2 can provide greater benefits together than what each nutrient offers individually. That’s why BrainMD is proud to offer our unique combo capsule… Vitamin D3 + K2 Vitamin D3 and vitamin K2 are fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* These vitamins can help combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* Here’s What Others Are Saying About Vitamin D3 + K2: Game Changer “This is a game changer for me. Wow, do I have energy, feel great, and handle stress better. This product has sealed the deal! I sleep better, not tired during the day for no reason, no aches, great skin, and my nails and hair seem to be healthier!” - Ashley M., Verified Buyer Unmatched Quality “Really enjoying this product. My blood levels are enhanced, my cognitive functioning seems better, and I feel a peace of mind knowing I’m taking a supplement backed by rigorous science and unmatched quality. Strongly recommend this to all.” - Scott P., Verified Buyer "This synergistic combination is so powerful, it’s like sunshine in a bottle and can help support your mood, bone health, immune function, and cognition.” - Daniel G. Amen, MD D3 + K2 = 1 Essential Supplement This unique supplement combination can help prevent vitamin deficiency (especially during winter months), fight oxidative stress, promote normal blood clotting, and support a healthy immune system.* These two powerful vitamins also work synergistically to promote strong bones, support cognitive functioning, and maintain a healthy circulatory system.* Try Vitamin D3 + K2 today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Vitamin D3 + K2 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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Delicious Fall Vegetable Dishes + Recipes!
Surveys indicate that Americans love fall more than any other season. It’s easy to understand why! Autumn’s glorious changing colors of nature and cooler, cozy weather are calming to the spirit. They also inspire us to cook hearty dishes that provide warmth, comfort, and nourishment amidst the shorter days and longer nights. Fall’s bounty of vegetables is gorgeous too. Brimming with color, flavor and, brain healthy nutrients, they offer an opportunity to celebrate the season with delicious vegetable dishes that provide your brain and body with vital nutrients, helping you to feel your best. Enjoy the following fall vegetable recipes. Try one for a weeknight dinner and save some for lunch the following day – or include them in a holiday meal. 5 Delicious & Healthy Fall Vegetable Recipes Starting at the Roots Root vegetables are warming, nourishing, substantial, and soothing. They benefit your heart, circulation, microbiome, as well as help tonify your liver and gallbladder. They are loaded with nutrients such as healthy complex carbohydrates, fiber, folate, vitamins A, B and C, minerals like manganese and potassium, and antioxidants such as beta-carotene, chlorogenic acid and anthocyanins, and have anti-inflammatory properties. Roasted Root Veggies and Kale This wonderful mélange of root vegetables can both compliment a meal as a side dish or serve as a stand-alone. INGREDIENTS 3 to 4 pounds root vegetables of your choosing: turnips, parsnips, rutabagas, carrots, beets (golden), celery root, and potatoes, peeled and cut into chunks 1 head garlic, separated and peeled cloves 6 tbsp extra virgin olive oil (separate) 1 tsp Himalayan pink salt or sea salt ½ cup chopped onion 1 tbsp tomato paste 1 can whole peeled tomatoes (28 ounces) 2 cups chopped kale (or Swiss chard) 1 tsp of Italian spices or oregano Black pepper (to taste) Red chili flakes or tabasco sauce (to taste) INSTRUCTIONS Roast the veggies: Preheat oven to 450°F. In a large roasting pan, mix together the root veggies, garlic, and 3 tbsp olive oil. Sprinkle with salt. Roast for 45 min (turning the vegetables over in the pan after 20 min or so). Make the tomato base: While the vegetables are roasting, in a Dutch oven (that can hold 4-5 quarts), heat 3 tbsp. Olive oil on medium heat. Add in onions and sauté until edges are slightly brown. Stir in tomato paste. Cook for a minute or two. Pull apart the canned tomatoes into large pieces as you add them to the pot. Pour in the remaining liquid from the can into the pot. Stir well. Add the Italian seasoning. Bring to a simmer, then lower the heat to the lowest possible setting. Cover the pot and let cook gently while the root vegetables are roasting. When the vegetables are roasted and browned: Add the veggies to the tomato base. Add in kale. Stir well. Simmer until greens wilt (about 5 min). Season with salt and pepper to taste. Top with Tobasco sauce or chili flakes to taste. Plant-Based Turnip Gratin Swap out a heavy, cheesy dish for this healthier, plant-based one featuring turnips. INGREDIENTS 2 tbsp olive oil 3 medium onions, thinly sliced Himalayan or sea salt 5 garlic cloves, thinly sliced 2 cups full-fat coconut milk 1 ¼ cups vegetable stock ¾ cup nutritional yeast ½ tsp dried thyme 1 tbsp arrowroot flour 4-5 smaller turnips with greens 8 oz day-old bread, cut into ½-inch pieces 1 cup grated vegan mozzarella cheese (plus more for topping) black pepper INSTRUCTIONS Heat 1 tbsp of olive oil in a large skillet over medium-low heat. Add the onions and season with 1 tsp of salt. Cover and cook, stirring occasionally until the onions are soft and caramelized (45-60 min). (If the onions stick or begin to brown, add water, 1 tbsp at a time.) When you’re done, transfer the onions to a bowl to cool. While the onions are cooking, make the cream sauce: Heat a drizzle of olive oil in a medium-sized saucepan. Add in the garlic, coconut milk, vegetable stock, nutritional yeast, and thyme. Bring to a simmer over medium heat. Then add in the arrowroot flour and reduce heat to low. Let simmer for 30 minutes. Set aside. Prep the turnips: Remove the greens from the turnips. Wash and chop the greens. Peel and cut the turnip roots into ½ inch pieces. Bring a large pot of well-salted water to a boil to cook the turnips and greens. Prepare a large bowl of ice water and keep it close by. Blanch the turnip roots by adding them to the pot of water and cooking them for about 2 minutes. Using a slotted spoon remove them from the water and immediately plunge them in the ice water. Drain on a paper towel lined dish. Then cook the turnip greens in the boiling water for about 1 minute only (or until vibrant green and tender). Then plunge them into the ice water and then drain. Squeeze out excess water. Add the turnips and greens to the bowl of caramelized onions. Add the bread, cream mixture, vegan cheese, and season with salt and black pepper. Preheat the oven to 375° F. Grease baking dish with a drizzle of olive oil. Transfer the turnips and onions into the baking dish. Spread the ingredients out into an even, compact layer and top with more vegan cheese. Bake uncovered, until well browned (about 50-60 minutes). Let cool for 5-10 minutes and serve! The Salads of Autumn You can get inventive with salads featuring fall’s bounty. They make for unique flavors and pleasing colors. With heavy holiday meals, a salad can provide light, refreshing contrast. Of course, they offer high nutrition too as greens are loaded with vitamins and minerals, nuts offer healthy fats and fiber, and fall veggies are rich with all the above. Kale-Nut Vinaigrette Kale is perfectly paired with this sweet, nutty vinaigrette. INGREDIENTS 1½ cups pecans 2 finely grated garlic cloves ½ cup of extra-virgin olive oil 1 tbsp maple syrup ½ cup of apple cider vinegar Himalayan or sea salt; freshly ground pepper 2 large bunches of Tuscan Kale with leaves thinly sliced (ribs and stems removed) 1 bunch of trimmed, thinly sliced radishes INSTRUCTIONS Preheat oven to 350° F. Toast pecans on a rimmed baking sheet, tossing halfway through, until lightly darkened and aromatic (about 8–10 minutes). Let cool. Transfer a handful of pecans to a cutting board and chop coarsely; set aside. Pulse garlic, oil, maple syrup, and remaining pecans in a food processor until nuts are in small pieces. Move to a large bowl and stir in vinegar. Season with salt and pepper to taste. Add kale and radishes to salad bowl with dressing. Toss and taste to determine if more salt and pepper are needed. Top with reserved chopped pecans and voila, your salad is ready to go! The Autumn Harvest Salad The crowing feature of this salad is the sweet potato, which offers visual appeal and a boost of nutrition. Sweet potatoes are filled with vitamins, minerals, antioxidants like beta carotene and anthocyanins, and both soluble and insoluble fiber. INGREDIENTS ½ diced sweet potato 1 tbsp coconut oil, melted ¼ tsp ground cinnamon ¼ tsp sea salt ¼ tsp ground black pepper ½ tbsp apple cider vinegar ½ tbsp pure maple syrup ½ tbsp extra-virgin olive oil ¼ tbsp Dijon mustard 2 cups chopped romaine lettuce ½ cup canned black beans ½ cup cooked quinoa ¼ cup dried cranberries ¼ cup chopped raw almonds INSTRUCTIONS Prepare Sweet Potato: Preheat oven to 425°F. Line a baking sheet with parchment paper. In a bowl, combine diced sweet potatoes with coconut oil, cinnamon and half of the salt and pepper. Spread the sweet potatoes across the pan evenly. Bake until potatoes are tender, stirring them halfway through (about 20-30 min). Prepare dressing: In a medium-sized bowl, whisk together the vinegar, maple syrup, olive oil, Dijon mustard, and the remaining half of the salt and pepper. In a large salad bowl, combine together lettuce, beans, quinoa and toss. Add dressing and toss again until it is evenly mixed. Top with sweet potatoes, cranberry, and almonds. Squash It! What would fall be without the color and flavor of squash such as acorn squash, butternut squash, spaghetti squash, and sugar pumpkin? While they can be a little intimidating, as they require some work, they’re worth the effort! In some areas of the world, squash is considered a superfood. High in alpha-carotene and beta-carotene, which convert to vitamin A, vitamin C, fiber, and antioxidant and anti-inflammatory compounds – these gourds deliver the goods! Baked Honeynut Squash Honeynut squash is a new hybrid of butternut squash and has the unique benefit of being a smaller size, similar to a russet potato. Also, its skin is thin and edible, and doesn’t need to be peeled. One honeynut squash serves one or two people. INGREDIENTS 2 medium honeynut squash, halved lengthwise and seeded 4 tsp of coconut oil (or olive or avocado oil) ¼ tsp salt ¼ tsp ground pepper ¼ tsp ground cinnamon 4 tsp of pure maple syrup INSTRUCTIONS Preheat oven to 425° F. Slice and open the squash lengthwise. Use a spoon to scoop out the seeds and the first shallow layer of flesh. Arrange squash halves cut-side up on a baking sheet. Place 1 teaspoon coconut oil in each cavity. Sprinkle with salt, pepper, and cinnamon. Drizzle with maple syrup. Roast until tender (about 25-30 min). More Veggies to Explore These recipes offer up just a few ideas. Other stars of the fall lineup of vegetables include Brussels sprouts, broccoli, cauliflower, beets, mushrooms, cabbage, chard, and collard greens, to name a few. Enjoy them at their best! 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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