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Holiday Happiness Checklist: Try These Tips to Feel Happier This Holiday Season
Be honest: are you excited about this year’s holiday season—or dreading it? Maybe a little of both? If you find that the holidays increase your stress levels, you’re definitely not alone. In a 2021 poll conducted by the American Psychiatric Association, Americans reported a long list of stressors that crop up around this time of year. These included concerns about finding or affording gifts, overeating or overdrinking, working too-long hours, confronting social and family dynamics, and contracting or spreading COVID-19 at get-togethers. While the holidays are typically a time of festive cheer, giving thanks, and bonding with the people we love, they may also bring mental health challenges. Stress, seasonal affective disorder, and grief may strike at this time of year, while nature’s changes (like less sunlight and colder temperatures) can take a toll on mood. The good news is, that you can feel happier this season through simple lifestyle choices. Read on for some of my top coping strategies to not only survive the holiday season with your sanity intact but also help you feel rejuvenated and ready to ring in the New Year. 7 Tips to Help You Feel Happier Over the Holidays 1. Keep Your Diet on Track You don’t have to totally derail your normal diet over the holiday season. A lot of those things we innocently call “indulgences” and “comfort foods” are harmful to the body. They’re ultra-processed, full of sugar, bogged down by dairy, or loaded with unhealthy fats. They’re also addictive and create inflammation in the body. In an already stressful and depression-prone season, all of these negative effects can sink our mood even lower. Instead, keep in mind the basic rules of holiday eating: choose one food outside your normal plan that you will sample (and don’t choose your biggest trigger food). Stop at three small bites, which will give you the taste without the mindless binging. Bring healthy appetizers, snacks, or desserts to a holiday meal or party outside your home. Remember that after just one day of binge eating, it can take days for your body to stabilize again. But if you do get off track, don’t beat yourself up endlessly—just get right back to healthy eating. 2. Lend a Helping Hand In this season of gratitude, spread some goodwill outside your immediate circle. I love volunteering to help others because it’s something the whole family can do together. It starts creating positive giving-back habits in our kids and reinforces for us adults just how fortunate we are. Luckily, this season offers so many ways to help: organizing a food drive, donating used or new clothes and toys, or handing out holiday meals at a local shelter, to name just a few. Feeling despair in the face of constant negative news feeds? Helping out is a great way to create change, whether you’re working locally or globally. I always advise focusing on things you can control (rather than fixating on things you can’t)—and making a contribution is one of those things. Plus, giving back has been shown in numerous studies to offer well-being benefits, from improving mood and physical health to reducing loneliness and the risk of depression. With both givers and receivers reaping the rewards, everyone’s a winner. 3. Schedule Downtime As much as the holidays are associated with overeating, they now seem to be associated with stressing and overscheduling ourselves to the max. Between shopping lists, holiday parties, overcrowded stores, and family gatherings, it’s easy to feel overwhelmed. That’s why it’s more important at this time of year to set aside some “me time.” Indulge regularly in self-care practices, like reading a good book, taking a hot bath, relaxing with a cup of tea, journaling, meditating, deep breathing, enjoying a favorite hobby—whatever relaxes you. If you need to, schedule this downtime just as you would anything else in your calendar, and make sure you adhere to it. Everyone needs to recharge amid the busyness of the season. Studies have shown that taking regular breaks boosts productivity and focus, so there’s never a need to feel guilty about taking time for yourself. 4. Set Limits and Expectations You don’t have to overcommit yourself at this time of year or say yes to every invite. In fact, you might want to practice saying, “Let me think about it” when anyone asks you to do anything this season. Take a pause and think it over. Do you have the time, energy, and/or resources? If you aren’t feeling a full yes, just say no. Or, when appropriate, ask for help to tackle your holiday to-dos—because you also don’t need to handle everything alone. So many of us are afraid to say no or set boundaries with our friends, family, and co-workers. But this is exactly what helps create the happiest, healthiest relationships. For example, if you’re the one hosting the holiday gathering this year, you’re entitled to establish rules around behavior you won’t accept at the dinner table. When your boundaries are reasonable, loved ones should demonstrate respect and understanding for them. And you’ll feel better about having stood up for your own needs. Also, set appropriate limits for your routines and budgeting. Maintain your exercise sessions and stick to your budget so you don’t add physical or financial stress on top of everything else. At the same time, ditch the drive for perfection that can accompany the holiday season. Nothing and no one is perfect, so embrace the unexpected when needed, go with the flow, and breathe through it. 5. Don’t Skip Sleep As someone who once struggled with sleep, I know firsthand the brain fog, irritability, and even poor food choices that can occur as a result. Without quality rest, you’ll feel like Scrooge all holiday season long, and no wonder—lack of sleep impacts brain health, and brain health is mental health. Sleep deprivation is associated with a greater risk for conditions like depression and anxiety. We all need the overnight repair of the body’s cells (including brain cells), when toxins accumulated throughout the day are cleared away. Make sure you get 7 to 9 hours of sleep each night to prevent these negative effects. To encourage quality shut-eye, I practice the main tenets of good sleep hygiene: keeping a dark environment in my bedroom, sticking to a sleep schedule, avoiding electronics before bedtime, and enjoying relaxing pre-bedtime rituals, like a soothing drink or music. Supplements can help ensure a great night’s rest, too. Try melatonin, valerian root, magnesium, 5-HTP, GABA, or inositol. 6. Avoid or Limit Alcohol It’s unfortunate that alcohol is viewed by many as a holiday must-have because its effects on the body and mood are anything but festive. People think they need booze to “loosen up” or “have fun” at parties, but alcohol is actually a depressant, as well as a known carcinogen. It interferes with sleep and the formation of memories, while making it more likely that you’ll overeat unhealthy foods. In fact, because it disrupts the prefrontal cortex, our brain’s decision-making “executive center,” we’re more likely to make all kinds of bad decisions. Then, the next day, the phenomenon known as hangxiety may strike—the hangover and anxiety double whammy. It’s best to avoid alcohol altogether this holiday season. If you do drink, hydrate with plenty of plain water before and after having one glass, and stick to a pre-determined limit that you’ve shared beforehand with an accountability buddy. 7. Spread Joy (Not Stress) This Season Even if everyone else around you is succumbing to the stress whirlwind of the holidays, you don’t need to follow suit. In fact, by following these tips, you will be gifting others with your mere presence—one that’s strong, healthy, calm, and full of energy. To help out even more, share these tips with your loved ones and watch the joy multiply. Here’s to a healthy and happier holiday season for us all!
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Unlocking the Hidden Superpowers of Omega-3s: Why Every Kid Needs a Daily Dose
If you’re searching for ways to give your child’s brain the support it needs for optimal development, look no further than omega-3s. Keep reading to learn how these essential fatty acids can be gamechangers for your little ones! What Are Omega-3s? Omega-3 fatty acids are essential nutrients that play a crucial role in promoting healthy brain function in adults and children. These polyunsaturated fats are necessary for the proper functioning and development of the brain and are believed to have various cognitive benefits. In recent years, there’s been increasing interest in the potential impact of omega-3s on brain health in children. Types of Omega-3s There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is considered an essential fatty acid, meaning it isn’t produced by the body and must be obtained through diet or supplements. EPA and DHA can be synthesized from ALA, but it’s often inefficiently utilized in the body. That’s why consuming foods rich in EPA and DHA is recommended. Omega-3s and Brain Development The first few years of life are critical for a child’s brain development; this period is known as the “critical window.” During this time, the brain is rapidly growing and forming connections between neurons, which are essential for learning, memory, and overall cognitive function. Proper nutrition during this period is crucial for supporting healthy brain development. Studies have shown that omega-3s play a significant role in brain health and cognitive development in children. EPA and DHA are found in high concentrations in the brain and may help improve brain function, including better memory, attention span, and problem-solving skills. These fatty acids also have anti-inflammatory properties that may help reduce inflammation in the brain. Here’s a closer look at a few of the numerous benefits of omega-3s for young brains. 7 of the Top Health Benefits of Omega-3s for Kids 1. Enhances Brain Development Omega-3 fatty acids play a vital role in the growth and structure of brain cells in children. DHA is particularly important for early brain development as it accounts for 97% of all omega-3s present in the brain. It helps promote communication between brain cells, facilitating better cognitive functions like thinking, learning, and memory. 2. Improves Cognitive Function Consuming adequate amounts of omega-3s may help improve cognitive function in children by enhancing their problem-solving skills and creativity. These healthy fats may aid in reducing impulsivity and hyperactivity among children with attention issues. Also, regular consumption has been linked to higher reading scores. 3. Supports Healthy Emotional Development Children’s emotional well-being is crucial for their overall development into well-adjusted adults. Intake of omega-3s may help reduce mood problems in children. These healthy fats also may regulate mood swings, emotional outbursts, and stress levels, helping children to be more emotionally stable. 4. Boosts Immune Health Omega-3s can strengthen the immune system by helping to reduce inflammation in the body. In children, a healthy immune system is vital for fighting off illnesses and infections, which can have a significant impact on their physical health and academic performance. 5. Reduces Risk of Behavioral Problems Studies suggest that low levels of omega-3s are associated with increased risk of behavioral disorders such as attention issues and hyperactivity in children. Regular consumption of these essential fatty acids may help reduce the risk and severity of these conditions by supporting healthy brain development. 6. Promotes Healthy Sleep Patterns Quality sleep is crucial for children’s growth and development as it helps the brain rest and recover. Omega-3s may improve sleep quality in children by regulating circadian rhythms (the body’s internal clock). Adequate intake of these healthy fats also may help promote better sleep patterns in children with attention issues. 7. Supports Eye Health DHA, an omega-3 fatty acid found in high amounts in the retina of the eye, is essential for maintaining healthy vision. Consuming adequate amounts of omega-3s may help protect against vision problems in children. Foods Rich in Omega-3s for Kids Since omega-3 fatty acids can’t be produced by the body, incorporating omega-3 rich foods into your child’s diet can significantly contribute to their physical, emotional, and cognitive development. Here are some of the top food sources of omega-3s that parents should consider including in their child’s diet: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fatty Fish Fatty fish – such as salmon, tuna, mackerel, and sardines – are excellent sources of omega-3s. These fish contain EPA and DHA, which are known for their critical role in brain development and function. Nuts and Seeds Nuts like walnuts, almonds, cashews, pistachios, and seeds like flaxseeds and chia seeds also contain a good amount of omega-3 fatty acids. They’re an easy, on-the-go snack option for children or can be added to salads or homemade granola bars for an extra boost of nutrition. Avocados Avocados taste great and provide high levels of monounsaturated fats along with a decent amount of omega-3s. They’re also a good source of fiber, vitamins, and minerals, making them an excellent addition to your child’s diet. Eggs Eggs contain a decent amount of omega-3s, especially if they come from hens raised on a pasture or fed with omega-3 enriched feed. They’re also a great source of protein and other essential nutrients like choline, which is vital for brain development in children. Plant Oils Some plant oils contain small amounts of omega-3s. These include flaxseed, soybean, and olive oils. Including these oils in your cooking, or as a healthy dressing for salads, can help boost your child’s intake of healthy fats. [/wc_box] BrainMD's Kids' Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* Omega-3s for Kids Omega-3 fatty acids play a vital role in supporting the growth and development of young brains. From enhancing brain function and emotional well-being to boosting immune health and promoting better sleep patterns, these healthy fats offer numerous benefits for your kids. It’s a good idea to make sure your children are getting enough omega-3s through diet and supplements to maximize their potential and promote optimal cognitive functioning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Kids' Omega-3 Squeeze 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 Powerful Benefits of Having a Healthy Daily Routine
Routines can be incredibly grounding. They can root us into our lives by providing just enough structure to shape our days and nights, while allowing us freedom to work toward our goals and find meaningful pursuits. Who knew that simply getting up at the same time every day, brushing your teeth, getting dressed, and making your bed would be the secret for how to regulate your mood and maintain well-being? Here are some of the benefits of establishing a healthy daily routine, as well as some suggestions on how to do it! Benefits of Daily Routines Establishing healthy routines is chock-full of benefits including the following: Increases Efficiency When you have an established routine, it takes care of multiple decisions. For example, there’s no question about what you need to do when you wake up in the morning. You already know the routine. This is very important because too many decisions can drain your energy. A recent American Medical Association article calls this phenomenon “decision fatigue,”¹ which is the mental and emotional exhaustion you may experience after making thousands of decisions. Decision fatigue can lead to procrastination, impulsivity, avoidance, and indecision. On average, we make about 35,000 decisions every day – eliminating what decision-making we can with routine helps us to be more efficient! Reduces Stress/Promotes Health All the decision-making throughout your day can be really stressful. When you have a routine established, it eliminates a lot of stress. Stress hormones aren’t good for your brain or body. Plus, what you include in your routine can help counter stress and boost your happiness. For example, your routine may be to get up early and meditate and/or exercise. That time for yourself will allow you to face the stresses of the day with more equanimity and make better decisions. Boosts Creativity Though following a routine sounds like it might kill creativity, research shows the opposite to be true. One study examined how, in a corporate environment, having regular, routine work processes implemented for more mundane tasks helped employees conserve their cognitive energies for creative problem solving on other projects. Influential artists often have well-defined work routines, which allow their creativity to flourish –unlocking it, rather than constraining it! Provides Meaning Research has found a positive relationship between people who have routines and finding fulfillment or meaning in life. Managing our time well through our individual routines appears to promote well-being. One study² examining routines and life meaning concluded that “life is not only made meaningful through extraordinary experiences but also in its daily living.” 5 Simple Tips to Build a Healthy Routine Stay regulated, healthy, and happy with these routine-building tips! Make Health Your Foundation Make health the foundation of your daily routine and start with the basics: diet, exercise, and sleep. If you feel off or dysregulated, returning to these basics will help you to feel grounded again. Diet - Allot time for food shopping each week, as well as healthy snack and meal prep, and time to sit down and nourish yourself with breakfast, lunch, and dinner. Also, always have healthy snack options available in your home, car, and at the office. Exercise - Schedule time for regular exercise that you actually enjoy and will do. Exercise can increase blood flow to the brain, boost your mood, and improve sleep, to name just a few benefits. It can be social and fun too. Sleep - Stick to a regular bedtime and wake time that provides you with plenty of rest. Adequate sleep is essential to brain function, immune health, mood, appetite, libido, and more. Take It Slow Add one new habit into your routine at a time. If you try to add too many things all at once, you’ll likely abandon your efforts and be back at square one. Think about the person you wish to become or acquiring habits that reflect your values. Replace one unhealthy habit you want to let go of with one of these new habits until it becomes routine. For example, perhaps you want to start your day with calm. Instead of habitually waking up and checking your phone immediately, try a new habit. Instead, go outside or look outside at a tree or the sky, take in a few deep breaths, and do some stretches. Plan Ahead and Organize Consider making planning ahead and organization part of your routine. Add these new organizational habits (if they work for you) into your routine. For example, end your day by preparing for the following day. Have your keys and bag/brief case out and ready, prepare your lunch, tidy up, and select your clothes. Make your “tomorrow” turn-key ready so that you can slip into your day like a duck to water. Include Fun and Enjoyment A routine must include pleasure and joy every day. It can be simple and easy. Take a 15-minute walk outside Listen to a piece of music you love Add in weekly and monthly activities Take a weekly yoga or dance class, or maybe a singing or guitar lesson Once a month, see a live performance, get a massage, or go for a hike at a new area. Eat a Healthy Snack A healthy, on-the-run snack, such as protein bar, can add to a healthy routine. Here’s why BrainMD’s new Brain Boost Plant-Powered Protein Bar is the perfect healthy snack to keep on hand: It’s delicious, made with chocolate and almonds, and only healthy ingredients. It’s loaded with 12 grams of healthy plant-based protein. The protein fuels your brain, helps build muscle, and helps to keep blood sugar levels stable.* It’s made with polyphenol-rich dark chocolate, which helps support healthy circulation and blood flow to the brain.* It’s sweetened naturally with allulose, stevia, and monk fruit, which don’t spike blood sugar levels.* It contains prebiotic fiber, which aids digestion and supports a healthy microbiome.* It’s balanced with healthy fats to help provide satiety.* Structure with Freedom Regulating yourself with a routine that supports your health may seem mundane, but it’s actually the secret to a happy and purposeful life. Remember to wear it loosely though. No one follows their routine perfectly, and sometimes purposely breaking from your routine can be a good thing. Here’s to creating routines that provide both structure and freedom for a happy, healthy 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 Brain Boost Plant-Powered Protein Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Berg, S. (2025, March 21). What doctors wish patients knew about decision fatigue. American Medical Association. 2. Heintzelman, S. J., & King, L. A. (2019). Routines and meaning in life. Personality and Social Psychology Bulletin, 45(5), 688–699. https://doi.org/10.1177/0146167218795
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Veterans Day: One Warrior Shares Some of the Best Ways to Heal from Trauma
As we prepare to honor those who’ve selflessly served our country this Veterans Day, it’s important to recognize the toll such service can take on the individual. In this article, Jill Chambers, US Army COL (Ret), shares helpful tips from her journey of recovery and healing after living through one of our nation’s most horrific events… After personally experiencing the tragic events of 9/11 while serving in the Pentagon, I was eventually diagnosed with post-traumatic stress (PTS). I was sure I didn’t want to go down the path of medications if I could help myself through non-pharmaceutical approaches. Through research, personal connections, and the help of Belleruth Naparstek, founder of Health Journeys, I was introduced to therapies like neurofeedback, biofeedback, and guided imagery. All three of these modalities were life-changing for me and significantly helped mitigate my PTS. Soon after I was enjoying the positive results of my journey, I read Dr. Daniel Amen’s books, “Change Your Brain, Change Your Life” and “Unleash the Power of the Female Brain.” I was completely intrigued at this point of discovering exactly how my brain was functioning and how I could raise it to a level of optimal performance. Single Best Decision My husband and I scheduled appointments at the Amen Clinic in Orange County, CA to have brain SPECT imaging performed and to learn exactly what would be appropriate, healthy ways forward to maintain positive brain health. This was the single best decision we could’ve made to enhance our health and longevity! We both made a declaration to live to be at least 120 and have a sharp brain all the way there. Dr. Amen was able to tell from my scan that I did have the pattern that indicated I experienced a post-traumatic event. However, the signature pattern, which is a triangle shape, was encapsulated indicating I was actually experiencing post-traumatic growth (PTG). I quickly learned that PTG was allowing me to find a way to make new meaning from my traumatic experience and take the adversity and turn it into positive growth. At that point, I felt certain that by actively using neurofeedback, biofeedback, and guided imagery for months enhanced my chances of reaching PTG. Through the SPECT imaging, Dr. Amen was able to share with me additional steps I could take to keep my brain functioning at maximum capacity. The Great Revelation One other interesting discovery that the SPECT imaging showed was that I was very low in vitamin D. At first, I had a hard time believing that since blood work from my annual physicals showed that my vitamin D was at a healthy level. Well, the great revelation was that even though my vitamin D was within normal limits, it was always at the very bottom. Dr. Amen suggested I get a DEXA scan to check my bone density and sure enough, I was on the verge of osteoporosis. My doctor wanted to start me on Alendronate, but Dr. Amen suggested I increase my daily dose of vitamin D from 1000 mg to 5000 mg daily. 18 months later, I had another DEXA scan and my doctor couldn’t believe there was actual improvement in my bone density, something he’d never seen before. I call that great news! Targeted Supplements Because every person’s brain is different, Dr. Amen specifically targets supplements that will benefit the individual. For the last decade, I’ve been taking: Brain & Memory Power Boost NeuroVite Plus Iron Omega-3 Power Squeeze Brain MCT Energy Vitamin D3 5000 I’ve just felt great and have literally not been sick in the last ten years. It’s wonderful to know that these supplements are just right for me, and with the SPECT imaging there’s no more guessing or spending time in the vitamin aisle wondering if I should buy something because it looks like a good idea. Continuing Service The education and inspiration I received from the Amen Clinic helped me move forward with my company, This Able Vet, LLC, with the specific purpose of supporting our military Veterans and their family members with non-pharmaceutical approaches to empowering their personal health. I’ve been able to help, encourage, and financially support our Veterans to receive brain SPECT imaging and begin to get them on a path of recovery and a fulfilling life. BrainMD would like to thank Jill and all the brave men and women who’ve served or are still serving our nation. We’re only able to continue the work we do because of you. Thank you for your service! Colonel (R) Jill Chambers, US Army COL (Ret) Jill W. Chambers, CEO of This Able Vet, LLC, is widely recognized as the first person in the history of the U.S. Military to develop a successful, sustainable strategy designed to reduce the crippling stigma associated with mental health challenges in a Warrior culture. Her deep understanding of Post-Traumatic Stress (PTS) changed the military culture equipping those likely to face adversity with tools to help them positively process those experiences. Jill was inducted into the Army Women’s Hall of Fame in 2015 for her contributions in this area. In recognition of her rare gifts as a leader and her many groundbreaking accomplishments over 30 years of service, Colonel (R) Jill Chambers was most recently selected, as a “Next Maker” by AOL and PBS honoring trailblazing women whose physical, intellectual, and emotional strength have opened doors, opened minds, and inspired change. She was also selected in as the Senior Professional Women’s Association Department of Defense Woman of the Year in recognition for her contributions that have positively impacted the community specifically with her work in her organization, This Able Vet, LLC, a Woman Service Disabled Veteran Owned Small Business. With a Master’s degree in Public Administration and Human Resources, and another Master’s of Science in National Resource Strategy, Jill utilized her Post 9/11 GI Bill to further her education and earned two additional degrees; one is a Master’s in Health and Wellness with a concentration in Aromatherapy and the other is a Master’s in Complementary Alternative Medicine, both from the American College of Healthcare Sciences in 2019. Jill is married to Country music superstar Michael Peterson, best known for his #1 hits, “From Here to Eternity,” “Drink, Swear, Steal and Lie” and “Too Good to Be True.” 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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Signs of Slow Metabolism & How to Increase it As You Age
Have you noticed that it’s more difficult to lose weight as you get older, or that you’re more likely to gain weight in the first place? As we age, it’s normal to notice a slowdown in metabolism, but until relatively recently, even medical experts weren’t certain about exactly how this process unfolded. In a study published in Science in 2021, researchers admitted that “we know surprisingly little about total [energy] expenditure in humans or how it changes over the life span.” The study noted that a decline in muscle mass, as well as reduced physical activity, are likely contributors to a slower metabolism in older adults. Contrary to popular belief, they found that metabolism increased substantially in the first year of life, then gradually declined until adulthood, but held steady from the ages of 20 to 60 years, after which another decline began. That’s right: they found that it wasn’t until after 60 years of age that the metabolism significantly slowed. That’s why, regardless of our age, it’s crucial to keep our metabolism revved up through lifestyle choices that we can control. Let’s take a look at some signs of a slow metabolism, as well as ways to increase it with simple, health-boosting strategies. Signs of a Slow Metabolism For those who need a quick refresher, metabolism refers to a chain of complex physical processes. According to the National Library of Medicine, the intake of nutrients and substances that fuel our bodies and give us energy isn’t unique to humans. Metabolism occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. And basal metabolic rates (the calories burned through basic functioning of the body, also called resting metabolic rate) can be affected by numerous factors, from sex and age to diet and exercise. What are some signs that your metabolism isn’t functioning at its optimal level? You may feel sluggish or tired, or even struggle with fatigue. You may notice weight gain despite not changing your diet or find it difficult to lose weight even if you eat healthy. You may experience bloating, gas, or may frequently feel cold. Some people also report lower moods—and, conversely, studies have found that those with major depressive disorder may have an elevated risk of metabolic issues. Other causes for a slow metabolism can include genetics, certain medical conditions, inadequate sleep, too much stress, poor diet, and lack of physical activity. The good news is, we can address many of these potential culprits. It’s possible to make healthier lifestyle choices and rev up the metabolism once more. Here are some helpful strategies to get you started. 5 Ways to Increase Your Metabolism At Any Age 1. Incorporate Strength Training Strength training is one of my favorite exercises, for so many reasons: it boosts your mood and focus, improves sleep, helps shed fat, builds muscle, can lower risk for type 2 diabetes, and may even help fend off dementia. But one of the most interesting benefits of strength training is the effect it has on metabolism. That’s because, as you build muscle, you boost metabolism—every pound of muscle requires 6 calories per day, compared to only 2 calories for a pound of fat. We naturally lose muscle as we age, so it’s especially important to counteract this through strength training. Plus, there’s the phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC), which means that your body continues to burn more calories long after the workout ends—for hours or even days. Strength training really is the gift that keeps on giving. 2. Sneak in Extra Activity Yes, working out is important, but that takes up just a fraction of your day. How are you spending your other waking hours? If you’re glued to the couch or desk around the clock, you can still experience symptoms like sluggishness and a slower metabolism (not to mention a bunch of other health problems). In addition to making time to work out, try to find more ways to move whenever possible throughout your day. Some people consider these short activity breaks the fitness equivalent of snacking. For example, if you’re often sitting at a desk, get up and walk around at regular intervals. Need to take an elevator? Take the stairs instead. Park far from the store to grab an extra bit of walking. Or take a stroll while you’re catching up with friends on the phone. It’s important to combat our too-sedentary modern lifestyles. When it comes to movement, every little bit helps. 3. Load Up On Protein Protein is a building block of life—and of our muscles. It provides the body with essential amino acids and helps to balance blood sugar. It even boosts sensitivity to the hormone leptin, which tells your brain when you’re full; that’s why you feel more satisfied after a protein-rich meal. You also burn more calories eating protein than you would with a high-carb, sugar-filled diet, because, of all the macronutrients, protein requires the most energy to digest. Ensure that every meal and snack features a healthy portion of high-quality protein; I aim for 3 to 6 ounces in a typical meal and 1 to 2 ounces for a snack. Choose lean proteins from both animal and plant sources, such as wild salmon, organic eggs, spinach, broccoli, kale, and nuts. I also love adding BrainMD’s OMNI Protein powder (chocolate or vanilla) to my morning smoothies to start the day off right. 4. Prioritize Hydration and Sleep A well-hydrated, well-rested body is necessary to carry out all its many functions, including maintaining an optimal metabolism. Research has shown that metabolic cycles have their own circadian rhythms, while disruption in sleep (such as that experienced by night-shift workers) may contribute to metabolic issues. Aim for 7 to 8 hours of shut-eye per night, on a regular schedule. Meanwhile, drinking enough water is a must to keep the cells of the body hydrated and functioning properly, as well as to assist muscle development for maximized metabolism. The general rule is to drink half of your body weight in ounces. So, if you weigh 140 pounds, drink 70 ounces of water every day. And, if you want an extra boost of flavor and vitamins, you can add BrainMD’s Brain Boost On-the-Go, which has B vitamins and l-theanine. 5. Nix the Junk Food It should go without saying at this point, but if you’re still subjecting your body to the Standard American Diet (SAD), you’re doing a lot of damage, including to your metabolism. One study, published in 2015, examined healthy college students who were fed a high-fat diet (55% of daily calories) and found that their muscles’ ability to oxidize glucose after a meal was disrupted after only 5 days. These responses, researchers noted, can create the conditions for insulin resistance, a risk factor for diabetes and other diseases. So even for those who generally avoid refined carbs, added sugar, and ultra-processed foods of the SAD diet, “splurging” around special events like vacations or holidays can also be damaging—and fast. It’s best to avoid junk food year-round and spare your body this constant yo-yo of readjustment. Metabolism Can Be Improved When it comes to physical health, too many people give up before they try to make changes, claiming they’re doomed by genetics or “too old” to create more positive habits. Don’t be limited by these false beliefs. It’s never too late to start making better choices for your body and longevity. From adding in a few weight-training sessions each week to being more mindful about how you fuel your body, simple efforts can make a big difference. Even better, these changes may not only have a positive impact on your metabolism but can help ensure the improved health of your entire body—at any age.
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Strategies to Improve Your Problem-Solving Skills
Got problems? We all do. They’re something we encounter daily, both at work and at home. Tackling problems and finding solutions are useful skills that are in high demand. At a basic level, there are three steps to solving any problem: Define the problem Generate ideas for solutions Implement solutions You might be tempted to think that the first step is unnecessary. After all, that’s why you’re here in the first place, to solve a problem. However, defining the problem is arguably the most important step in problem-solving. Albert Einstein is famously quoted as saying, “If I had an hour to solve a problem I’d spend 55 minutes thinking about the problem and 5 minutes thinking about solutions.” When you can spend more time defining the real problem, and not just a symptom, it will be easier to find a lasting solution. How to better define the problem: Ask “why” questions Talk it through with others Write down the problem in words Use graphs or flow charts Now that we’ve talked about the steps of solving a problem and how to better define it, let’s dig into some strategies to help your brain perform at its best for solving problems. “Thanks to a process called neuroplasticity, your brain is continually reorganizing itself by forming new neural connections throughout your life, which gives you the power to make your brain better.” - Daniel G. Amen, MD Neuroplasticity enables your brain to continue to learn and grow throughout your life. Like your muscles, your brain needs exercise to become stronger. Becoming a life-long learner will not only strengthen your brain, but also sharpen your memory, boost confidence, and bring new knowledge and skills into your life. 3 Ways to Improve Your Problem-Solving Skills 1. Regularly Engage in Brain Boosting Activities There are a number of easy and fun ways to strengthen your brain. Adding one or more of these activities into your daily routines can help boost your brain and result in better problem-solving abilities. Work on a jigsaw puzzle - Puzzles can be done on your own, or as a social activity. Putting together a puzzle requires concentration and spatial awareness, activating multiple parts of the brain and improving short-term memory. Play a musical instrument - Research has shown that learning to play an instrument can improve neuroplasticity and help improve your memory. Playing music engages multiple regions of the brain, providing numerous benefits. Maybe it’s been a while since you last played, or maybe you’ve never learned an instrument. Either way, it’s never too late to tap into your musical side and begin making music. Try a new hobby - Remember the “use it or lose it” concept when it comes to the brain. It’s recommended to never stop learning new things. Challenge yourself, no matter your age! Trying new hobbies is a great mental exercise to sharpen your brain. You also may find a new activity that brings more joy to your life. Meditate - The practice of meditation has been around for thousands of years as a tool for reducing stress, clearing your mind, promoting relaxation, and improving focus. Meditation is a powerful tool that can boost your brain anytime, anywhere. Play brain games - Chess, crossword puzzles, and sudoku all fall under this category. Brain games are an easy and fun way to improve concentration and strengthen memory. The best part is that they only take a few minutes to play and offer a nice break during the day. Read a book with a book club - Reading a book offers many benefits, including stimulating different areas of your brain to process and analyze information. When you participate in a reading group, your brain will need to remember information for later recall. This information recall is highly beneficial to protecting short-term memory. Book clubs also can provide a fun and supportive social network. 2. Spend time NOT looking for the solution This is counterintuitive, but it’s an important strategy to use when working on a problem. Allow yourself some downtime after defining the problem. Let your subconscious do some work. Setting a task aside for a time can actually improve your efforts later. When you return to the problem at hand, you’ll likely have a fresh perspective. What should you do while giving your brain a break from active problem-solving? Enjoy a hobby, get some rest, or move your body with a walk or other form of exercise. 3. Practice healthy habits You guessed it, those healthy habits that affect so many areas of your life are also tied to a healthy brain. Exercise, a healthy diet, and quality sleep can all help your brain function better and improve your problem-solving skills overall. Exercise - Moving your body increases blood flow to the brain, which can improve your ability to think critically, clearly, and creatively. Additionally, physical activity is a known way to reduce stress and anxiousness. Research has shown creativity and problem-solving to be negatively affected by stress. Using exercise to combat stress can improve your ability to find solutions with a clear mind. By exercising regularly, your overall physical, emotional, and brain health may be positively impacted. Healthy Diet - Dr. Daniel Amen teaches that one of the secrets to a healthy brain is to focus on detoxification in your diet. This includes avoiding alcohol, drinking plenty of water, and consuming detoxifying vegetables. Some good vegetables to incorporate into your diet would be lettuce, spinach, kale, broccoli, and asparagus. You also may try increasing your protein intake for a healthy brain, or try adding in turmeric, which can increase neuroplasticity. Quality Sleep - Finally, don’t forget about the impact quality sleep, or the lack of it, can have on your brain function and problem-solving abilities. Getting a good night’s rest gives your brain time to recharge and that necessary downtime of not actively thinking about the problems needing solving. While you sleep, your subconscious has a chance to do some work for you! When you engage in brain-boosting activities, take some downtime, and practice healthy habits you’ll be better prepared for the problems in your days. And, next time you’re faced with the inevitable problems that come with life and work, you can address them with more clarity and confidence.
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Neurogenesis: What You Need to Know to Keep Your Brain Young!
Ever wish you could slow down the aging process of your brain? Imagine keeping your brain sharp, alert, and vibrant even in your later years. But is it possible to slow the rate at which your brain ages? Let’s take a closer look at how new brain cells are formed (neurogenesis) and best natural ways to fight against brain aging. What is Neurogenesis? Neurogenesis, the process by which new neurons are created in the brain, has been a topic of significant interest and research in recent years. It plays a crucial role in brain development and function, as well as learning, memory, and overall brain health. However, as we age, neurogenesis can decline, which may lead to decreased cognitive function and an increased risk of age-related memory issues. Neurogenesis and Brain Function As we grow older, our bodies undergo several physiological changes that can impact our physical and mental health. The decline in neurogenesis with age has been linked to various cognitive impairments such as memory loss, reduced ability to learn new things, and slower information processing speeds. Neurogenesis takes place primarily in two areas of the adult brain – the subventricular zone (SVZ) and the hippocampus. The SVZ is responsible for producing neurons involved in olfactory processing, while the hippocampus plays a critical role in memory formation and learning. Research has shown that neurogenesis can help maintain plasticity within these regions, allowing them to continually adapt and change over time. This plasticity is essential for learning new information, as well as forming new memories. Neurogenesis also has been linked to mood regulation through its impact on serotonin levels. Serotonin is a neurotransmitter associated with feelings of happiness and well-being. Reduced levels of serotonin may lead to mood issues, especially in older adults. Interestingly, individuals with higher rates of neurogenesis tend to have lower rates of mood problems due to increased serotonin production. Neurogenesis and Aging Neurogenesis is vital for forming new connections between neurons and integrating them into existing neural networks. This allows us to learn and remember new information. A decline in neurogenesis can reduce the brain’s ability to create these new connections, leading to a decreased capacity for learning and retaining new information. It also may impact our ability to adapt to changes and challenges as we age. Several factors may contribute to the declining rate of neurogenesis with age. One is that there’s a decrease in stem cell proliferation in the hippocampus of aging individuals. Since stem cells are responsible for generating new neurons, their reduced activity can negatively affect neurogenesis. Also, aging can cause inflammation in the brain, known as neuroinflammation. This inflammation response can cause damage to neurons resulting in reduced functionality or cell death. What Can Inhibit Neurogenesis? Various factors can negatively affect neurogenesis and accelerate the aging process of our brains. Here are just a few… Aging Since our body’s ability to produce new cells tends to decrease as we grow older, aging is one factor that can affect neurogenesis. Research has shown that there’s a decline in neurogenesis with advancing age, which can contribute to the cognitive decline seen in many older adults. Lifestyle Factors Lifestyle choices can have a significant impact on neurogenesis. For instance, excessive stress may reduce the production of new neurons in the hippocampus. On the flip side, regular exercise may enhance neurogenesis by promoting blood flow and releasing growth factors. Nutrition plays a vital role in the process of neurogenesis. A diet rich in vitamins, minerals, and antioxidants may promote healthy brain cell growth, while diets high in saturated fats and processed sugars may have adverse effects on neuronal survival. Environmental Factors Environmental influences, such as exposure to toxins, can inhibit neurogenesis directly or indirectly through their effects on other systems like immune function or inflammation levels. Constant exposure to air pollution may lead to reduced neurogenesis and an increased risk of neurological and memory issues. Genetics and Epigenetics Certain genetic factors may decrease neurogenesis, such as mutations in the genes responsible for producing growth factors that support neuronal maturation. Additionally, epigenetic factors, which are changes in gene expression caused by environmental influences, also can influence neurogenesis. For example, prolonged stress can induce epigenetic changes that impair neurogenesis. What Can Stimulate Neurogenesis? While it’s natural for certain brain functions to worsen with age, there are ways to slow down the decline of neurogenesis. Here are some lifestyle habits that may promote healthy neurogenesis as we age: Regular Exercise Physical activity isn’t just beneficial for our physical health, but also for our brains. Studies have shown that regular exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the survival and growth of new neurons. Exercise helps improve blood flow to the brain, which provides essential nutrients and oxygen necessary for neuronal growth. Mental Stimulation Challenging your brain with mentally stimulating activities such as puzzles, sudoku, and learning a new language, instrument, or sport may help to promote neurogenesis. These activities can help create new neural connections and strengthen existing ones. Adequate Sleep Sleep plays a vital role in brain function. During sleep, the brain consolidates memories and supports neuronal repair, allowing for optimal functioning. Lack of sleep may lead to decreased levels of BDNF, which can impair neurogenesis. Stress Management Intense stress may decrease levels of BDNF and hinder neurogenesis. Finding healthy ways to cope with stress – such as getting consistent exercise, spending time with loved ones, reading a book, or petting a pet – can help promote new neuronal growth. Another important way to support neurogenesis is by maintaining a healthy diet. 5 of the Best Nutrients to Help Promote Neurogenesis and Slow Brain Aging Nutrition and diet can play a crucial role in supporting brain health and potentially slowing down the aging process of the brain. Here are some key nutrients that may help support neurogenesis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Omega-3 Fatty Acids These healthy fats are essential for maintaining cognitive function and promoting neurogenesis. They can be found in cold-water fish such as salmon, sardines, and tuna, as well as in nuts and seeds like walnuts, flaxseeds, and chia seeds. 2. Antioxidants These powerful compounds help protect against oxidative stress, which can damage cells in the body and brain. Foods rich in antioxidants include dark leafy greens like spinach and kale, colorful fruits like oranges and kiwi, and vegetables like broccoli. 3. B Vitamins B vitamins are essential for energy production in brain cells. Foods rich in these vitamins include beans (lentils, chickpeas), leafy greens (spinach, collard greens), eggs, and lean meats (chicken, turkey). 4. Curcumin This compound, found in the spice turmeric, has anti-inflammatory and antioxidant properties, which can help protect against cognitive decline. Research shows that curcumin can promote neurogenesis and may even improve memory and attention. Turmeric can be incorporated into the diet by adding it to dishes such as curries, soups, or smoothies. 5. Green Tea This beverage is rich in polyphenols, a type of antioxidant that may help promote cognitive sharpness and neurogenesis. Regular consumption of green tea may reduce the risk of developing serious memory issues. For maximum benefits, aim for 2-3 cups per day. [/wc_box] In addition to incorporating these brain-boosting nutrients into your diet, it’s important to maintain an overall healthy and balanced diet by limiting processed foods, sugar, and alcohol intake. Keeping the body well-nourished with essential nutrients can help support brain health and potentially slow down the aging process of the brain. Promote Healthy Neurogenesis Neurogenesis is a complex process influenced by various factors such as age, lifestyle choices, environment, sleep quality, and genetics/epigenetics. Understanding these factors and taking steps to promote healthy neurogenesis with exercise, proper nutrition, stress management techniques, and quality sleep may help contribute to better overall brain health and reduce the risk of age-related cognitive decline or neurological problems. While these healthy habits can help promote neurogenesis and slow down brain aging, it’s important to note that they may not completely prevent cognitive decline or memory loss. Be sure to consult with a healthcare professional if you’re experiencing any concerning changes in cognitive function or memory. 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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Benefits of Daily Journals: Here's How to Start Journaling Today
Do you ever jot down your thoughts, experiences, or habits as a way of recording your life, working through obstacles, or setting goals? If not, you’re missing out. The practice of personal writing—through journaling, keeping a diary, or blogging—has become more popular in recent years, and for good reason. It’s a great way to reduce stress, understand ourselves better, and improve our health. Even if you’ve never kept a journal, now is a great time to start. Here are some helpful tips and motivation to get you started—plus a few fun facts and stats that may surprise even experienced journal keepers. The Benefits of Journaling Journaling has been shown in numerous studies to have a range of positive effects on mental health, including among those who experience depression, anxiety, and post-traumatic stress disorder (PTSD). One scientific review of 20 studies, published in 2022, examined the impact of a journaling intervention on these mental health conditions. Overall, researchers found that 68% of the interventions were effective, supporting the association between journaling and improving mental health symptoms. It was also praised as a low-risk, low-cost, low-side effect, low-resource option, and ideal for using in combination with other therapies. Even those without mental health struggles find that a journal can act as a trusted friend—a shoulder to cry on and a listening ear, so to speak. And for people who have previously relied on harmful substances, like food or alcohol, to self-soothe, journaling can be a lifesaver. A journal gives you accountability, increases your self-awareness, boosts your well-being and peace of mind, and provides a place for all of your thoughts and emotions—with zero judgment. Consider it a safe haven that’ll make you healthier in the short and long term. And it can be an especially helpful practice for men, who traditionally have been discouraged from openly sharing their emotions. The benefits of journaling also continue after writing. For example, some people enjoy reviewing old entries at a later date so they can see their personal growth in black and white. Or you might see patterns that repeat themselves over and over again, which calls your attention to areas for improvement. As the saying goes, “We are what we repeatedly do.” By writing about your life, thought patterns, and habits, you can more easily see the kind of person you really are, rather than who you wish to be or imagine you are. Types of Journaling Though there is no “wrong” way to journal, scientific researchers and writers alike have explored various journaling practices over the years. Which one of these sounds like it might be most helpful to you? Expressive writing is a category that includes journals, diaries, and personal essays—records your experiences in life. It can be a great way to release your anger, mull over a problem, or see problematic patterns of behavior over time. Of course, this kind of writing doesn’t have to be negative in focus, but many people find expressive writing helpful for processing stressful events, emotions, or concerns. Positive affect journaling, on the other hand, is focused on what’s going well in your life. At its simplest, this may involve writing a daily gratitude list and logging the things you’re grateful for. More complex journals may involve reflecting in-depth on all of the ways life hands you blessings, lucky breaks, and good fortune. This can create positive impacts around the clock: When you regularly record happy events and gratitudes, you are more likely to notice them in your day-to-day life. Health journaling is one of my favorite tools because it encourages success when we’re looking to hit health goals. Studies have shown that people who are trying to lose weight are more successful—both in weight loss and in meeting other health objectives—when they keep a journal. Though it’s helpful to write down your meals and activities each day, you can also use your health journal to plan ahead for the next day’s meals, exercise, and other habits. Then use some journal space to reflect on hitting your goals (or not). If something goes awry, you can question why, start to see patterns and tweak your approach for next time. Bad days don’t have to be failures—they can turn into great data, helping to improve habits over the long term. Here's How to Start Journaling...Today! A lot of people might hesitate to start journaling because they think they’re “not a writer” or “not creative,” because they don’t have time, or a load of other excuses. Usually, these are based in fear or some other resistance, even laziness. But you don’t need to be Shakespeare to start writing, and you don’t need a ton of time. You just need a plan, a pen, and paper. Some people may prefer to use a tablet, computer, or smartphone to take notes, but I’d recommend journaling the old-fashioned way. In one study performed among Japanese university students, writing notes on physical paper versus a computer was found to generate more brain activity, which led to them remembering the information better. They also showed a 25% faster speed when handwriting notes. "Researchers say that the unique, complex, spatial, and tactile information associated with writing by hand on physical paper is likely what leads to improved memory,” Neuroscience News reported on the findings. Next, you can set up a journaling schedule that works for you. Some people swear by doing a stream-of-consciousness “brain dump” onto paper first thing in the morning, clearing their minds before tackling the day ahead. Others like to utilize journaling as an end-of-day wind-down before bed, which is a great alternative to electronic screens and a natural time to reflect on how the day went. Either one works—and keep in mind that you can do both. If you’re not sure what to write about, don’t worry. There are endless journal prompts out there to help you get started. Here are some that might stimulate your writing: What were the highlights of your day? What would you like to achieve today/tomorrow? What areas for improvement did you notice today that you can work on in the future? What are five things you’re grateful for? What is most concerning to you right now? How might you look at the problem from different perspectives? What are some ways you succeeded today? One final recommendation: Don’t be afraid to start small. You don’t need to write for hours or fill endless pages to obtain benefits from journaling. Some people start by simply listing gratitudes. Others write a single sentence or paragraph daily, just to get something down every day. If you’re a beginner, set a 5-minute timer so that you don’t feel overwhelmed—and if you get into a flow, keep going. Over time, you can work up to 10, 20, 30, or more minutes of writing. You’ll probably find pretty quickly that the practice eases your mind, relieves stress, and enhances your overall well-being. It also can leave a fun, meaningful, or interesting record of your life that you can return to again and again, or even share with loved ones when you’re older. Journaling Boosts Well-Being I love using my journals to process emotions, stick to my health goals, gain confidence, and strengthen my brain. Finding time in your day for journaling should take priority, just as any other well-being booster would, like exercise or meditation. If you’re a beginner, you can even journal about how you feel over time with this new practice. Are you feeling less burdened? Lighter? More emotionally even-keeled? Congratulations—you’re on your way to experiencing just a few of journaling’s many benefits!
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What Causes Oxidative Stress and How Can I Fight It?
In today’s world, our bodies are constantly being bombarded with free radicals that can wreak havoc on our cells. If you feel sluggish and lack energy, you may be dealing with the effects of oxidative stress. Let’s take a closer look at the role oxidative stress plays in the body, as well as some top nutrients that can help revitalize your body from within. What is Oxidative Stress? Oxidative stress is a natural process that occurs in our bodies, where unstable free radicals and reactive oxygen species (ROS) are produced as a by-product of cellular metabolism. When these free radicals accumulate in the body, it can lead to the damage of important molecules such as DNA, proteins, and lipids, as well as cells and tissues. This can lead to various health issues such as heart and neurodegenerative issues. Antioxidants are molecules that can help neutralize free radicals. However, when there are too many free radicals and not enough antioxidants, oxidative stress can occur. Put simply, oxidative stress is a natural process that occurs in the body when there’s an imbalance between free radicals and antioxidants. Dangers of Oxidative Stress While some degree of oxidative stress is necessary for our body to function properly, excessive levels can lead to cellular damage. This can have negative effects on various systems in the body, including the immune and cardiovascular systems, and even the brain. It also can play a role in aging and age-related decline in cognitive function. Common Causes of Oxidative Stress There are several factors that can contribute to increased levels of oxidative stress. Here are some common causes: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Poor Diet: A diet high in processed foods, refined sugars, trans fats, and low in antioxidants like fruits and vegetables, can lead to an imbalance between free radical production and antioxidant defense mechanisms in the body. This imbalance can promote oxidative stress. Environmental Factors: Exposure to environmental pollutants such as air pollution, UV radiation from the sun, or other sources like tobacco smoke also can increase the levels of oxidative stress in our bodies. Stress: Excessive physical or mental stress can trigger the release of cortisol – a prominent stress hormone – which produces ROS that can cause increased oxidative damage. Inflammation: Inflammation is one of nature’s first responders to injury or infection. However, when inflammation becomes severe, it can produce excessive amounts of ROS leading to cell damage, which can contribute to oxidative stress. Toxins: Our bodies are inundated with toxins every day through things we consume, like alcohol and medications, or other harmful substances we’re exposed to, like pesticides or heavy metals. These all can generate excess ROS, resulting in oxidative damage at the cellular level. Sedentary Lifestyle: Regular physical activity may help reduce oxidative stress through the production of endogenous antioxidants. Conversely, a sedentary lifestyle may cause increased levels of oxidative stress in the body. Age: As we age, our bodies become less efficient at neutralizing free radicals, which can lead to increased oxidative damage and reduced cellular repair processes. Serious Illnesses: Many serious illnesses, such as cardiovascular and neurodegenerative issues, may be caused by increased oxidative stress and inflammation. Genetics: Some individuals may inherit genetic mutations that can make them more prone to increased levels of oxidative stress and related health issues. Lack of Sleep: Poor sleep or inadequate sleep may cause increased levels of oxidative stress and inflammation in the body. [/wc_box] How To Combat Oxidative Stress The good news is that there are ways to combat oxidative stress and protect your body from its harmful effects. These include: Eating a nutrient-dense diet with plenty of fruits and vegetables Engaging in regular exercise Managing stress through relaxation techniques like meditation or yoga Reducing exposure to environmental toxins by using natural cleaning products and avoiding smoking or secondhand smoke Another effective way to combat oxidative stress is by including specific nutrients in your diet that have antioxidant properties. Here are some of the best nutrients to help reduce the effects of oxidative stress. 7 of the Top Nutrients to Help Reduce Oxidative Stress 1. Coenzyme Q10 Coenzyme Q10 (CoQ10) is a compound found naturally in our bodies that acts as an antioxidant. Its primary role is to generate energy in the cells, but it also helps neutralize free radicals. Supplementation with CoQ10 may help reduce oxidative stress markers in people with heart and blood sugar issues. 2. Curcumin Curcumin is the active compound found in turmeric, a spice commonly used in Indian and Asian cuisines. It has potent anti-inflammatory and antioxidant properties that may help reduce oxidative stress by neutralizing free radicals. 3. Glutathione Glutathione is an antioxidant produced naturally within the body that plays a crucial role in reducing oxidative stress. It helps detoxify harmful compounds such as heavy metals and neutralizes free radicals to prevent cell damage. While glutathione supplements are available, eating foods rich in its precursors (cysteine and glycine) – such as eggs, garlic, and onions – can support its production. 4. N-Acetyl L-Cysteine N-Acetyl L-Cysteine (NAC) is a compound derived from the amino acid cysteine, which is a precursor to glutathione production. It acts as an antioxidant by replenishing glutathione levels in the body and helps protect cells from free radical damage. NAC supplementation may help reduce oxidative stress markers in people with persistent respiratory issues. 5. Resveratrol Resveratrol is a polyphenol compound found in red wine, grapes, and various fruits and vegetables. It has potent antioxidant and anti-inflammatory properties that make it a popular supplement for fighting oxidative stress. Resveratrol can protect cells from damage caused by free radicals and may help improve cognitive function, heart health, and longevity. 6. Vitamin C Vitamin C is a well-known vitamin that plays a crucial role in reducing oxidative stress by neutralizing free radicals. It helps protect cells from the damage caused by unstable molecules and may help improve immune function, heart health, and even anti-aging effects. Including foods rich in vitamin C – such as citrus fruits, berries, kiwi, broccoli, and bell peppers – into your diet can help provide a good dose of this powerful, versatile antioxidant. 7. Vitamin E Vitamin E is another potent antioxidant that can help reduce oxidative stress by protecting cell membranes from free radical damage. It works together with other antioxidants like vitamin C to enhance their effectiveness in combating oxidative stress. Excellent sources of vitamin E include nuts (almonds, hazelnuts), seeds (sunflower seeds), avocadoes, spinach, and olive oil. Reduce the Effects of Oxidative Stress Oxidative stress is a normal process that occurs in the body. When it becomes excessive, oxidative stress can cause significant damage to cells and tissues, which can lead to serious illnesses. Adding these top 7 nutrients for reducing oxidative stress to your diet may help balance free radicals and antioxidants in your body, promoting overall health and well-being. Always consult with a healthcare professional before adding any new supplements to your routine, especially if you’re taking any medications or have underlying health conditions. 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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The Ultimate Guide to Padel: What You Need to Know Before Hitting the Court
Maybe you’ve been swept up in the pickleball craze over the last few years. The popular, net-based sport, which is a fast-paced blend of tennis and ping-pong, is played at least once a year by an estimated 4.2 million Americans, according to the Sports & Fitness Industry Association. But another racket sport is now giving pickleball a run for its money. It’s called padel (pronounced “puh-dell”) and it’s coming to a court near you. From understanding the rules to choosing the right equipment, here’s what you need to know about this emerging sport. What is Padel? Padel is a fast-growing sport that’s gaining popularity all around the world. However, many people are still unfamiliar with this unique racket sport and may not know much about its history and origins. Let’s take a closer look at the roots of padel and how it’s different than pickleball. Padel vs Pickleball Padel and pickleball are both racket sports that have their own unique histories and characteristics. Padel Padel is a fast-paced racket sport that originated in Mexico in the late 1960s. It was created by Enrique Corcuera, who wanted to design a game suitable for players of all ages and skill levels. The sport quickly gained popularity in Spain, where it’s now one of the most widely played sports. Padel is played on a smaller court compared to tennis or squash, measuring 20m x 10m. The court has glass walls on three sides and wire mesh fencing on the fourth side. The surface of the court is either grass, artificial turf, or concrete. Players use a solid paddle made of fiberglass or carbon fiber to hit a ball over the net. Padel balls are pressurized and often have a harder bounce compared to the plastic wiffle balls used in pickleball. Like the scoring rules in tennis, points are won when the opponent fails to return the ball within the boundaries of their opponent’s side. Padel is relatively new in the U.S. and doesn’t have as well-established a player base a pickleball. However, it tends to be more popular among younger players due to its faster pace and smaller court size. Pickleball Pickleball was created on Bainbridge Island in Washington State in 1965 by Joel Pritchard with his friends Bill Bell and Barney McCallum. It started as an improvised game using table tennis paddles and wiffle balls because there was no other sports equipment on hand. The game spread quickly, and in 1976, the first official pickleball tournament was held. Pickleball is played on a badminton-sized court with a net in the middle that’s slightly higher than a tennis net. The court measures 44ft x 20ft and has boundary lines like those in tennis. The playing surface can be either concrete or asphalt. Players use smaller paddles made of wood, composite materials, or graphite and hit a perforated plastic ball over the net. Pickleball uses a rally-based scoring system where only the serving team can score points. Matches are played to 11 points. Pickleball tends to attract a slightly older demographic due to its slower pace and lower-impact nature compared to other racket sports like tennis or squash. While padel and pickleball may share some similarities, such as their use of paddles and nets, they’re distinct sports with their own unique histories, rules, and equipment. Depending on personal preferences, players may find one sport more suitable to their liking; others may enjoy both. Health Benefits of Playing Padel Padel combines elements of tennis and squash, making it a fun and exciting game for players of all ages and skill levels. Aside from being an enjoyable activity, playing padel also offers numerous health benefits. Let’s take a look at just a few… 1. Full-body Workout One of the main health benefits of playing padel is its ability to provide a full-body workout. Unlike other sports that mainly focus on certain muscle groups, padel engages multiple muscle groups in your arms, legs, core, and back. The constant movement required in this sport helps strengthen these muscles while also improving your balance and coordination. 2. Cardiovascular Health Padel is also an excellent form of cardiovascular exercise as it involves running, hitting the ball with your racket, and changing direction frequently. This continuous movement can help raise the heart rate and improve blood flow throughout your body. 3. Weight Loss In addition to being a great cardiovascular workout, playing padel also can help you burn some calories. This makes padel an effective sport for those looking to maintain a healthy weight or lose excess pounds. 4. Joint Health The low-impact nature of padel makes it a suitable sport for players of all ages, including those with joint problems. The slow-moving rubber ball and smaller court size help put less strain on the joints compared to sports like tennis or running. This can be beneficial for individuals with arthritis or other joint issues and can help improve their overall joint health. 5. Stress Reliever Playing padel may have mood-supporting effects due to the release of endorphins during physical activity. It also offers a distraction from daily stresses and provides an avenue to socialize with friends and meet new people. The constant movement and strategy involved in this sport also can help clear your mind and improve mental focus, leading to reduced feelings of stress and anxiousness. 6. Agility and Reflexes The quick changing direction in padel requires fast reflexes, making it a great way to improve your agility in sports as well as daily activities. Padel also involves hand-eye coordination, which can help with reaction time not only in sports but also in tasks such as driving. Padel FAQ As with any new activity, there may be some questions and uncertainties surrounding padel for those who are new to the sport. Here are answers to some frequently asked questions about padel that might help you gain a better understanding of the game. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What is padel? Padel is a racket sport played on an enclosed court with walls made of glass or concrete. The court size is smaller than a tennis court and it has a net dividing the playing area into two halves. The game can be played as singles (one player per side) or doubles (two players per side). How do you score in padel? The object of the game is to hit the ball over the net onto your opponent’s side without them being able to return it. Points are scored in multiples of 15 (15, 30, 40) and must be won by two points, just like tennis scoring. What equipment do I need for padel? To play padel, you’ll need a paddle (like a tennis racket but smaller), balls specifically designed for padel (usually yellow and low-density foam), appropriate footwear with good traction on artificial surfaces, and comfortable clothing suitable for physical activity. Is there a dress code for playing padel? There’s no specific dress code for padel, but it’s recommended to wear comfortable and breathable clothing. Some clubs may require non-marking shoes to protect the court surface. How long is a padel game? A game of padel can vary in length, but on average, it takes around 45 minutes to an hour to complete a full match. However, this can vary depending on the skill level of the players and the pace of the game. What are the basic rules of padel? The basic rules of padel are similar to tennis, with a few key differences. Padel is played on an enclosed court with walls. Players can hit the ball off the walls during rallies. The ball can only be hit once before it bounces off the walls or ground, and matches must be won by two points. Can you play padel indoors? Yes, you can play padel both indoors and outdoors. Indoor facilities often have artificial turf surfaces or carpet-like courts, while outdoor courts typically have concrete surfaces. Is padel suitable for children? Padel can be a great sport for children as it involves less running than tennis and has easier equipment for them to handle. Many padel clubs offer lessons and classes specifically for children, making it a great sport for kids to try. How can I improve my padel skills? Regular practice and playing with more experienced players can help improve your padel skills. Also, you can take lessons or clinics from certified instructors at your local padel club. Is padel an Olympic sport? Not currently, but there have been discussions about including padel in future Olympic Games. It has been a part of the World Games since 1997 and is recognized by the International Olympic Committee (IOC). [/wc_box] Padel Up! Though padel is still a relatively unknown sport to many, it has become a popular recreational activity and competitive sport in recent years. With its unique blend of elements from various sports, padel continues to attract new players and fans from around the world. Padel is an inclusive sport that can be enjoyed by people of all ages and skill levels; it offers something for everyone. There are many reasons why you should consider picking up padel. The fast-paced nature of the game promotes agility, coordination, and reflexes while the social aspect of playing with friends or joining a club can help improve your communication and teamwork skills. Padel is much easier on your joints compared to sports like tennis or basketball as the court surface is softer and there are no abrupt stops or changes in direction required. This makes it an ideal sport for those who want to stay active without putting too much strain on their bodies. Plus, the constant movement involved in padel is a great way to get some cardio exercise. Since padel is still growing in popularity around the world, now is the perfect time to get involved. Whether you’re looking for a new way to stay active, want to improve your hand-eye coordination, or just want to have some fun with friends, padel is definitely worth giving a try. So, grab your racket and balls and head to the nearest court – who knows, you may just fall in love with this exciting game! 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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8 Tips to Beat Sugar Cravings and Stay on Track During the Holidays
Do you struggle with sugar cravings? You definitely aren’t alone. The average American ingests 22 teaspoons of sugar every day—more than 3 times the recommended amount. Meanwhile, health experts have called sugar “the new tobacco” and “more addictive than cocaine,” and I don’t think these comparisons are exaggerations. Research has shown that sugar can contribute to a long list of health problems: weight control issues, high blood pressure and cholesterol, tooth cavities, and heart disease, to name just a few. Yet many Americans remain hooked. Unfortunately, winter holidays often go hand in hand with overboard sweets consumption. Halloween rolls around and suddenly it’s socially approved to give our children bags full of high-sugar candy. Thanksgiving ushers in entire buffets full of puddings, pies, and white-bread stuffing. Christmas is chock-full of pastries, cookies, and cakes. It’s no wonder that everyone swears to eat healthier when they write out their New Year’s resolutions. Here’s a newsflash: You don’t have to use the holidays as an excuse to send your sugar intake skyrocketing. You can enjoy all the abundance of foods at this time of year, and make your own delicious holiday dishes and desserts while sticking to a healthy diet. 8 Tips on How to Control Sugar Cravings Sugar cravings can strike at times, but sweets can feel especially tempting during the holidays. Here are just a few tips that will help you steer clear of the sugar bombs that lurk everywhere this season. 1. Replace, Don’t Erase This is my key philosophy when it comes to eating healthier. If you’ve read my books The Omni Diet and The Brain Warrior’s Way Cookbook, you know that there are tons of delicious recipes (even desserts) that don’t require spoonfuls of sugar. Bring them along to your holiday festivities and wait for the compliments to roll in. In addition, the “replace, don’t erase” mantra is a matter of mindset: By recognizing that you’re not missing out on anything, but rather enjoying delicious foods in their natural state, you’ll find it much easier to ditch the toxic stuff. 2. Exercise Outdoors Many people feel down during these colder, darker times of the year—and during the holidays. Then they reach for “comfort foods” that are full of fat and sugar in an attempt to feel better. Unfortunately, these kinds of foods have been linked to increasing depressive symptoms, not reducing them. A more useful plan of attack against the emotional and psychological lull that can accompany this time of year is to incorporate regular exercise, which boosts mood. And, when possible, get moving outdoors in the sunshine. This stimulates vitamin D production, which will also help with stabilizing mood. Bonus points for doing all the above with family—you’ll be spreading genuine holiday cheer through healthier habits, the gift that keeps on giving. 3. Load Up On Low-glycemic Carbs Sugar isn’t only found in the white crystals spooned into coffee, or the added sugars that pervade processed foods. Simple carbs like white bread, rice, and potatoes, as well as sugary fruit like watermelon, have high glycemic index rankings. This means they digest quickly and lead to blood sugar spikes and crashes. Low-glycemic carbs, however, digest more slowly, delay feelings of hunger, and help control appetite. Instead of simple carbs, choose complex types—most fruits, beans, nuts, and non-starchy veggies are great options. You’ll have less sugar and carb cravings and avoid the brain fog and energy dips that often accompany eating high-glycemic foods. 4. Choose Foods That Reduce Sugar Cravings I’ve found that certain foods can actually help counteract cravings for sugar. Here are some of my favorites that are perfect for this time of year: Herbal tea is packed with flavor, and it’s a warming addition to your routine in the colder months. Licorice tea, for example, has a natural sweetness, while fruit, mint, or ginger teas offer great taste and various health-promoting benefits. Healthy fats. When we’re not feeling satiated, we’re more likely to reach for harmful foods like sweets. Make sure you’re ingesting healthy fats to keep you full and satisfied. I love avocado (in our house, we call it God’s butter) and coconut oil. Sweet potatoes. The good news is that sweet potatoes often accompany holiday meals. The bad news is, that they’re usually drowned in butter, sugar, or salt. Stick with plain, roasted, skin-on sweet potatoes, which offer nutrients, fiber, and natural sweetness. If you want to dress them with anything, try coconut oil and cinnamon. 5. Be Careful with Sugar Alternatives Some people assume sugar alternatives are a great replacement for the white stuff. Not so fast—some are just as toxic. If you’re in charge of making baked goods for this year’s holiday feast and are looking to nix the sugar, you’ll want to choose your replacements carefully. When needed, I reach for stevia, monk fruit, or coconut palm sugar. Sometimes, pureed fresh fruit can be used as a substitute for sugar—get creative and experiment. But, no matter which sugar alternative you use, don’t overdo them. Some, like coconut palm sugar, have just as many calories as the real thing. 6. Add Supplements to Your Routine A few nutrients have been backed by scientific evidence that they can help curb cravings. Chromium picolinate, for example, has been associated with reduced cravings for sweets, starches, and other carbs. Another study linked n-acetyl l-cysteine with reduced compulsive consumption of high-sugar, high-fat foods. And alpha-lipoic acid may promote healthy blood sugar levels, which helps control cravings. 7. Keep Tabs on Your Consumption If you know you’ll be faced with a lot of sweets during the holidays, and especially if you plan on eating any, remember the three-bite rule. Three small bites are all you need to enjoy the taste of something (without getting hooked). But even outside of holiday parties, make sure to limit your sugar consumption. Scan labels to weed out any foods with high added sugar content. The American Heart Association recommends that men consume no more than 9 teaspoons (that’s 36 grams or 150 calories worth) of added sugar per day. For women, the recommended intake is no more than 6 teaspoons (which is 25 grams, or 100 calories). I always recommend keeping a food journal to see, in black and white, everything you’re consuming. This is especially helpful during the holidays since so many of us are thrown out of our normal routines and it’s easy to lose track. 8. Wait It Out I’m not going to lie to you: When you ditch the excess sugar, you may experience cravings. These cravings are what keep so many people hooked, after all. But I urge you to be patient with yourself and let them pass—they won’t kill you. After a few days, refined sugars will lose their hold over you, and you’ll be able to taste natural, whole foods, without needing to load them up with sugar, salt, and fat. Let your taste buds recalibrate and enjoy the true flavors of food again! Holidays Are Sweeter Without Sugar Sugar has been compared to toxic drugs like cocaine and nicotine because it’s highly addictive. We eat more, we crave more—it’s as simple as that. Many of us think that it’s okay to “cheat” during the holidays by binging on any food that’s passed our way, but we pay a heavy price over the long term. This includes addiction, inflammation in the body, and a host of health consequences when a sugary diet becomes the norm. Luckily, it’s easy to replace the sugar bombs of the season with true feel-good foods and activities. With a little education and planning, we’ll find ourselves ringing in the New Year looking ahead to all we can accomplish—not agonizing about all the damage we have to undo.
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What is Gentle Parenting? A Definitive Guide to Help You Foster a More Gentle Approach
Before you have children, you often have pretty visions and ideas of how things will be. Maybe you’ll be the parent who takes your child to the park each morning. Or, the one who cuddles up and reads stories each night. Maybe you’ll bake with your children and gobble up delicious (healthy) cookies on the weekend. That favorite movie of yours would be something you bond over together. When you think about dealing with those moments when your child misbehaves or does something like talk back to you, or worse, not listen at all (gasp!), maybe you had a plan for that too? Or, maybe it wasn’t something you even considered until you were faced with it in real-time. The reality is that parenting, once you’re actually a parent, rarely goes how you thought it would before your children came into your life. Hopefully, many of the happy and positive visions came true, and if not, even better ones than you could have imagined took their place. As for what you thought discipline and boundaries would look like, it probably wasn’t as easy or as straightforward as you expected. As any parent knows, parenting isn’t easy, and there isn’t one right way to do it. All children aren’t the same, nor are all parents and each of their individual needs. The gentle parenting approach has become popular among many of today’s parents. Would you like to become a more gentle parent? Let’s take a look at what it’s all about. What is Gentle Parenting? Gentle parenting can be thought of as a team approach between parent and child. Together, you and your child are on the same side, and you, the parent, are the coach figure. This can promote a strong and healthy parent-child relationship. This type of parenting relies on modeling behavior that you would like to see from your children. It varies from the traditional approach of punishment and rewards, instead focusing more on boundaries and natural consequences, while aiming to be mindful and understand the root of the behaviors. It also takes into consideration the developmental abilities of children at any given stage. The goal is to raise happy, confident, empathetic, and emotionally intelligent individuals by using a more nurturing and respectful approach. 4 Pillars of Gentle Parenting 1. Empathy In today’s fast-paced world, it can be challenging to slow down and really understand why your child is behaving a certain way. This is what gentle parenting is all about though; getting on their level and striving to understand your child’s emotions and needs. Try doing these 3 things when showing empathy: 1. Actively listen 2. Validate feelings 3. Respond with compassion Tip: Acknowledge and name your child’s feelings. This will help them as they learn self-awareness. When you give feelings a name it’s easier to see how you can best process and move through them without shame. 2. Respect A strong relationship is often built on mutual respect. Gentle parenting encourages respectful and calm communication between parent and child. It can be hard for children to understand the need for showing respect if they aren’t on the receiving end of it. Tip: Model respectful behavior. Children are some of the best imitators of observed behavior. Let them watch you speak in respectful ways to those you might disagree with. Let them experience respectful interactions with you. 3. Understanding When parenting is approached from a place of understanding, it’s easier to find creative solutions and meet your children where they are, instead of the traditional approach of following a rigid set of rules. Understanding is also about helping children process and discover themselves to create more emotionally intelligent humans. Tip: Use reflective questions to aid your children in handling emotional situations. For example, “Why do you think you’re feeling this way?” or “What do you think would make you feel better?” 4. Boundaries Healthy boundaries are an important part of gentle parenting. Boundaries will vary based on age-appropriateness and individual need. Gentle parenting isn’t an excuse to dismiss boundaries. On the contrary, boundaries should be thoughtfully made. Tip: Discuss boundaries and try to stay consistent. However, it’s okay to make adjustments tailored to individual situations. Sometimes it can feel like you have to hold the boundary no matter what, but gentle parenting allows for understanding and empathy too. Gentle Parenting vs. Positive Parenting Are they the same thing? Not exactly. Gentle parenting is a form of positive parenting. They both emphasize building a strong parent-child relationship and focus on using positive communication and understanding. Positive parenting is a broader approach that encourages using positive reinforcement to teach accountability and foster independence in children. It utilizes more specifically the discipline techniques of redirection and praise. Though they aren’t exactly the same, they have many similarities. Both Gentle Parenting and Positive Parenting Methods Prioritize: ● Empathy ● Respectful communication ● Parent-child bond ● Nurturing the relationship ● Child’s well-being Fostering a Gentler Approach Be patient with yourself as you parent your children. No one has it all figured out or gets it right all the time. This may seem like an obvious statement, but we all need the reminder sometimes. Implementing new habits or ways of doing things takes time and patience. Developing a more positive parenting approach won’t happen all at once. When you don’t act or react the way that you wish you had, it’s a great opportunity to model healthy ways to try again. At its heart, gentle parenting is about the bond between you and your child. As you focus on parenting with empathy, understanding, respect, and creating healthy boundaries, you’ll be able to foster a gentler approach and stronger family relationships. 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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