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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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Could Your Mood Issues Be Linked to a Pain In the Neck?
Mood issues affect millions of people worldwide. Low mood is characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that were previously enjoyable. While there are several treatment options available, including medication, many individuals are turning to alternative therapies such as Blair Chiropractic to help manage their symptoms. Let’s explore the importance of Blair Chiropractic in helping people who suffer from mood problems. What’s Blair Chiropractic? Blair Chiropractic is a specific type of upper cervical chiropractic that focuses on correcting misalignments in the cervical spine (generally referred to as the neck). The first two bones in the cervical spine surround the brainstem, which controls several essential functions in the body, including breathing, heart rate, and digestion. Misalignments in the upper cervical spine can disrupt the signals between the brain and the body, leading to various symptoms, including those associated with mood issues. Blair Chiropractic aims to correct these misalignments by using gentle, precise adjustments in the cervical spine. By doing so, it can help restore proper communication between the brain and the body, which may lead to improvements in mood. Mood Issues and Neck Pain One of the main benefits of Blair Chiropractic in treating mood is that it’s a non-invasive, drug-free approach. Many individuals who suffer from mood problems prefer to avoid medication due to the potential side effects, and Blair Chiropractic offers a natural alternative. Unlike medication, Blair Chiropractic works to address the underlying causes of mood issues, rather than simply masking the symptoms by reducing the stress in the nervous system. Low mood can be a complex condition, and what works for one person may not work for another. Blair Chiropractic offers a comprehensive and personalized approach to care, with each adjustment tailored to the individual’s specific needs. By addressing the misalignment of the cervical spine, Blair Chiropractic may offer relief for individuals who haven’t found relief from other treatment options. Another benefit of Blair Chiropractic is that it can help reduce stress and improve overall well-being. Extreme stress is a common trigger for mood problems, and by reducing stress levels in the body, Blair Chiropractic may help alleviate symptoms. Additionally, Blair Chiropractic can help improve sleep quality, which is essential for managing mood symptoms. Proper sleep is crucial for overall health and well-being, and individuals who suffer from mood issues often have trouble sleeping. Blair Chiropractic can help improve sleep quality by reducing pain and discomfort in the body. Blair Chiropractic also can help improve posture, which is essential for optimal wellness. Poor posture can lead to intense pain and discomfort, which can exacerbate symptoms of low mood. By improving posture, Blair Chiropractic can help reduce pain, which may lead to a reduction in mood symptoms. A Natural Approach to Care Blair Chiropractic is an effective, non-invasive, drug-free approach to managing mood symptoms. By correcting misalignments in the cervical spine, Blair Chiropractic can help restore proper communication between the brain and the body, leading to improvements in mood and overall well-being. If you or someone you know suffers from mood issues, consider exploring Blair Chiropractic as a natural, holistic approach to care. Please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
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California's Bold Move: Banning Food Additives Linked to Disease
In a significant step towards improving public health and food safety, California has taken a proactive stance by banning the use of four food additives that have been linked to various health issues. The state's decision marks a noteworthy milestone in the effort to protect consumers from harmful substances in their food. This article delves into the details of this ban, the additives in question, and its potential impact on public health. California’s Food Additives Ban California's recent decision to ban four food additives comes as a response to growing concerns regarding their potential health risks. Each of the substances have been associated with various health concerns, ranging from cancer and reproductive issues to allergic reactions and hormonal disruptions. Here are the four banned food additives: Butylated Hydroxyanisole (BHA): BHA is a synthetic antioxidant often used in food to extend shelf life. Studies have linked it to potential carcinogenic properties, making it a significant concern for public health. Butylated Hydroxytoluene (BHT): Like BHA, BHT is an artificial antioxidant commonly found in packaged foods. It also has raised concerns about its potential cancer-causing effects and is considered an endocrine disruptor. Propyl Paraben: This food additive is a member of the paraben family and is used as a preservative. Parabens, in general, have been associated with hormonal disruption and reproductive issues. Potassium Benzoate: Used as a preservative in various foods and beverages, potassium benzoate has been linked to allergic reactions and hyperactivity in children. The Rationale Behind the Ban California's decision to ban these food additives is rooted in concerns for public health and safety. Research has indicated that these substances may pose significant risks to consumers, especially when consumed over extended periods. With an increased focus on clean and transparent food labeling, the state's decision aligns with the desire to protect consumers from potentially harmful chemicals in their food. The Potential Impact on Public Health By banning these four additives, California aims to improve public health outcomes in several ways: Reduced Cancer Risk: The elimination of BHA and BHT from the food supply may contribute to a reduction in cancer risks, as these additives have been associated with carcinogenic effects. Hormonal Balance: Propyl paraben and the potential elimination of parabens in general can help restore hormonal balance and reduce the risk of reproductive issues. Fewer Allergic Reactions: The removal of potassium benzoate from food products can lead to fewer cases of allergic reactions, especially in children. Safer, More Transparent Food Supply: This ban underscores the importance of a transparent and safe food supply, furthering consumer trust in the food industry. Challenges and Implementation While California's move is commendable, it may pose some challenges for the food industry. Companies will need to reformulate their products to exclude these banned additives, which may require time and resources. However, this challenge is a small price to pay for public health and safety. California's recent ban on four food additives linked to various health issues is a significant step towards ensuring a healthier and safer food supply. This action reflects growing concerns about the potential health risks associated with these additives and the state's commitment to safeguarding the well-being of its residents. With cleaner, more transparent food labels, consumers in California can look forward to making more informed choices and potentially reducing their risk of exposure to harmful substances. This decision serves as a positive example for other states and countries to follow in the quest for a healthier and safer food system.
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What is Potassium Benzoate: What Foods to Avoid & Harmful Side Effects
Potassium benzoate is a food additive that has long been used as a preservative in various processed foods and beverages. While it may seem harmless on the surface, research has indicated that this common additive could pose health risks, especially for children. In this article, we’ll delve into what potassium benzoate is, the harmful side effects associated with its consumption, the foods in which it’s commonly found, and its link to increased allergies in children, supported by reputable sources. What is Potassium Benzoate? Potassium benzoate, also known as E212, is the potassium salt of benzoic acid. It’s widely utilized as a preservative in the food and beverage industry to extend the shelf life of products and inhibit the growth of molds, yeasts, and bacteria. While it may appear as a seemingly benign ingredient on food labels, there are concerns about its impact on health. Harmful Side Effects of Potassium Benzoate Allergic Reactions: One of the most significant concerns associated with potassium benzoate is its link to allergic reactions. Research indicates that it can exacerbate allergies, particularly in children. This can result in symptoms such as hives, itching, and difficulty breathing. Hyperactivity in Children: Potassium benzoate has been linked to increased hyperactivity in some children. Studies suggest that it may have a role in behavioral and attention deficit issues. Carcinogenic Concerns: There have been concerns that when potassium benzoate is exposed to heat and light, it can form benzene, a compound known to be carcinogenic. Although the levels formed are generally low, this is still a significant cause for concern. Foods Containing Potassium Benzoate Potassium benzoate is often used in a wide range of processed foods and beverages to preserve their freshness and extend their shelf life. Some common products where you may find potassium benzoate include: Carbonated beverages Fruit juices Salad dressings Condiments (such as ketchup and mayonnaise) Pickles Processed meat products Jams and jellies Syrups Snack foods Baked goods Potassium Benzoate and Increased Allergies in Children Studies have shown a troubling link between potassium benzoate and increased allergies in children. A study published in the journal The Lancet in 2007 found that a combination of certain food additives, including potassium benzoate and artificial food colors, could increase hyperactivity and allergic reactions in children. Additionally, the British Food Standards Agency (FSA) commissioned research on the effects of artificial food additives, including potassium benzoate, on children’s behavior. The study found that certain additives, when consumed, led to increased hyperactivity in children. Avoid Potassium Benzoate Potassium benzoate, a common food preservative, isn’t as innocuous as it seems. While it serves its purpose in extending the shelf life of processed foods and beverages, it’s been associated with harmful side effects, including allergic reactions and potential links to carcinogenic concerns. Research also has pointed to its role in increasing allergies in children, which is a cause for concern for parents and health-conscious consumers. It's crucial for consumers to read food labels carefully and be aware of the ingredients they’re putting into their bodies, especially when it comes to products that may contain potassium benzoate. Your health and the health of your loved ones should always be a top priority when making food choices.
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What Is Blue Light and How Harmful Is It?
Have you ever found yourself mindlessly scrolling on your phone late at night, unable to tear your eyes away from the mesmerizing glow? We’ve all been there. But did you know that this seemingly harmless habit could be putting your health at risk? In recent years, there’s been increasing concern over the potential negative effects of blue light exposure on our health. Due to modern technology, we’re now being exposed to more blue light than at any previous time. With people spending extensive periods of time in front of screens, understanding the impact of blue light has become a crucial topic. But what exactly is blue light? And how does it affect our bodies? Let’s delve into the basics of blue light and its potential risks to your overall health. What is Blue Light? Blue light, also known as high-energy visible (HEV) light, is a type of visible light with shorter wavelengths and higher energy levels compared to other colors in the spectrum. It’s found naturally in sunlight and plays an important role in regulating our body’s circadian rhythm or sleep-wake cycle. Artificial sources of blue light are emitted by electronic devices such as smartphones, computers, laptops, and tablets, as well as LED lights and fluorescent bulbs, which emit varying amounts of blue light. Since prolonged exposure to artificial blue light sources may have damaging effects on your eyes and skin cells, be mindful of these everyday sources of blue light… 8 Common Sources of Blue Light 1. Natural Sources Blue light exposure from natural sources is unavoidable as it’s present in sunlight and the blue sky during the daytime. While this is essential for regulating our body’s circadian rhythm and supporting mood and alertness, excessive exposure can lead to eye strain, headaches, and sleep disruption. 2. Electronic Devices Electronic devices – such as smartphones, laptops, tablets, and televisions – emit high levels of blue light. With the prevalence of technology in our daily lives, we spend more time staring at screens than ever before, increasing our exposure to blue light. 3. LED Lighting LED lights have become popular due to their energy-saving properties. However, these lights emit a significant amount of blue light, which may contribute to eye fatigue and irregular sleep patterns. 4. Compact Fluorescent Lights (CFLs) CFLs are commonly found in households and are considered an energy-efficient alternative to traditional incandescent bulbs. Like LEDs, CFLs emit high levels of blue light that may cause vision and sleep issues. 5. Environmental Factors Certain environmental conditions can increase our exposure to blue light. For example, living in areas where the sunlight is more intense may naturally increase your exposure to blue light. 6. Medical Treatments Some medical treatments, like phototherapy for skin conditions or jaundice, require exposure to intense amounts of blue light for therapeutic purposes. This type of blue light exposure should be carefully monitored and controlled to prevent any potential harm. 7. Work Environments Various work environments – such as offices, schools, and factories – use artificial lighting that can emit varying levels of blue light. Prolonged exposure to these sources of blue light may contribute to eye strain and fatigue. 8. Lifestyle Choices Certain lifestyle choices also can increase your exposure to blue light. For example, smoking has been linked to intraocular pressure (IOP) and may lead to eye strain and other vision problems. Top 5 Health Risks Associated with Blue Light As technology continues to advance, more people are being exposed to blue light every day. While blue light can have some benefits for our bodies, such as regulating our sleep-wake cycle and improving mood, there are also potential health problems associated with excessive exposure. Here are some of the main health risks commonly attributed to blue light exposure: Eye Strain and Fatigue Excessive exposure to blue light can cause eye strain and fatigue, especially when using devices with screens for extended periods of time. The main reason for this is that the high-energy blue light emitted from these screens isn’t easily filtered by the eye’s natural defenses like other forms of light. Prolonged exposure can lead to muscular discomfort, dry eyes, headaches, blurred vision, and may interfere with your daily routines. Headaches and Migraines For individuals who are sensitive to bright lights or suffer from migraines, blue light exposure can trigger or worsen symptoms. This may be due to its direct effect on the brain’s nerve cells and the blood flow response in the brain. Disruption of Circadian Rhythm Blue light exposure at night may suppress the production of melatonin – the hormone that regulates our natural sleep-wake cycle. This can affect our ability to fall asleep and may result in poor quality sleep, which can lead to mood problems, irritability, or difficulty concentrating throughout the day. When our melatonin levels are depleted, it can slow or halt the repair processes that occur during sleep, leading to slower skin healing and regeneration. Skin Damage Blue light also has been shown to contribute to skin damage by penetrating deeper into the skin than other forms of light. It can cause oxidative stress, accelerate collagen breakdown, and increase the production of free radicals, which can lead to such signs of premature aging as fine lines, wrinkles, and age spots. Also, blue light exposure can cause inflammation in the skin. This occurs when the body’s immune response is triggered by certain stimuli like UV rays or toxins from pollution or digital screens. Inflammatory reactions may lead to accelerated aging processes due to their ability to break down collagen and elastin fibers – vital components responsible for maintaining firmness and elasticity in our skin. Accelerated Aging One of the lesser-known health risks associated with blue light exposure is accelerated aging. As we age, our eyes begin to lose their natural ability to block harmful UV and blue light rays from reaching our retinas. This makes aging individuals more susceptible to the damaging effects of excessive blue light exposure. Also, there may be a link between excess blue light exposure and an increased risk for age-related macular degeneration (AMD). The macula is responsible for central vision and prolonged exposure to blue light may damage its cell structures leading to permanent vision impairment. The good news is that there are several ways to protect yourself from the negative effects of blue light exposure. Tips for Reducing Blue Light Exposure [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Use a blue light filter or screen protector on all electronic devices. Limit screen time at least 1 hour before bedtime. Also, consider using devices that have built-in night mode settings to reduce blue light emissions during nighttime hours. Take regular breaks from screens and give your eyes a rest by looking at objects far away. Wear glasses with blue light blocking filters for added protection. Opt for warmer-toned LED lights instead of cool white ones. Incorporate antioxidant-rich foods, such as fruits and vegetables, into your diet to help combat the effects of free radicals on the skin and the rest of the body. [/wc_box] Good Night, Blue Light! Blue light is an essential part of natural daylight, but excessive exposure to artificial sources can have negative effects on your physical and overall health, especially your eyes, skin, mood, and sleep patterns. By understanding the basics of blue light and taking necessary precautions, you can minimize potential risks and maintain a healthy balance between technology usage and well-being. If you have additional questions about blue light exposure, be sure to speak with your optometrist or healthcare professional. 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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7 Best Tips for Staying Fit & Healthy During the Holidays
Like many people, I love the holidays—the fun festivities, the quality time with family, the opportunity to give thanks. But there are plenty of things associated with this time of year that I definitely don’t love. The family members pushing junk food and guilt-tripping if you don’t join in. The stressed-out crowds of shoppers elbowing their way through stores. The long to-do lists and disrupted schedules. If you don’t have ways to cope with it all—while sticking with routines that keep you healthy and well-balanced—it’s easy to spiral into a cranky, exhausted mess. The good news is, that staying in the jolly spirit of the season is easy when you have the right plan of action. Here are some of my surefire ways to keep yourself on track throughout the holidays, into the New Year, and beyond. How to Stay Healthy During the Holidays 1. Practice Mindfulness. Mindlessly eating, blowing past your budget, or saying yes to one more invite that you’d rather decline? Running on autopilot is never a good idea, but during the holidays it can be downright disastrous. When you overextend yourself, you can end up stressed and depleted. Or, when you camp out next to the buffet table while chatting away, you’ll consume hundreds more calories than you even realize. The holidays can be a wonderful time of year, but if you’re not slowing down to enjoy them and being mindful of your choices, you’ll find yourself falling prey to all kinds of harmful habits—and then wondering why you feel so bad. 2. Have a Plan. You know what they say: Failing to plan is planning to fail. This is especially true during the holidays when schedules are thrown out of whack and special events become constant to-dos. But with the appropriate strategy, you’ll be better prepared for anything that comes your way. Here are just some ways that planning helps me stay on track all season long: Know what foods to avoid. Only you know what foods are going to set you off into a cycle of overeating and subsequent cravings. I used to be a sugar junkie, so I’m realistic about my limitations. Anything with frosting is a no-go! Prepare and pack healthy snacks to eat on the run. You don’t want to find yourself famished with nothing in sight but the shopping mall food court. Avoid or limit alcohol. It’s best to skip the booze altogether—sparkling water is just as festive. But, if you do choose to have one glass, set your limit with an accountability partner beforehand, and drink water before and after to prevent dehydration. Sampling a food you know is unhealthy? Stick to three small bites, max. After that, you’re heading into mindless-eating mode and triggering addictive behaviors that can keep you hooked. 3. Maintain Your Healthy Routines. It’s easy to stray from your usual habits during the holiday season. But, at minimum, prioritize eating healthy meals, engaging in physical activity every day, and getting enough hours of sleep every night. Without these key components, you’ll find yourself sluggish, moody, and unable to function properly. Taking care of these basics will also set a solid foundation so that even if you do veer off track for one meal or one day, you’ll be able to get back to a healthy baseline fairly quickly. 4. Mind Your Mental Health. Between wintertime seasonal affective disorder (SAD), chaotic family gatherings, grief, loneliness, and holiday-related stressors, many people feel down at this time of year. But even if you’re generally upbeat during the holidays, protecting your mental health is key. Remember, if you’re not taking care of yourself, you can’t be much good to others, so set aside some time for self-care. Keep up (or begin) daily meditation and deep-breathing practices. Don’t be afraid to say no to things you don’t have the time or energy for. Leave the party early if you need rest. If you feel overwhelmed during a family event, go outside for a walk in the fresh air, rather than reaching for alcohol or another slice of pie. Taking small steps like these to care for your mental and emotional well-being will help you stay sane all season long. 5. Spread Cheer. If you’re one of the many Americans who feel down during the holidays, you don’t have to suffer alone. I’ve found that this is a great time of year to volunteer or donate. It not only gets you out of your own head and helps others, but it’s a great way to connect with new people. And, if you’ll be spending time with your family this season, volunteering is a wonderful bonding activity for everyone to do together. It teaches children (and reminds us adults) to have gratitude for what we have, and allows us to spread some of that goodwill to our community. I can’t think of a better way to get into the holiday spirit. 6. Choose the Right Supplements. With the right diet, exercise, and planning, you’re going to be feeling better than most throughout the holiday season. But all of us could use a little extra help, particularly at this busy time of year. Here are some of the supplements I reach for: GABA Calming Support. My mind can be really active all day long—including just before bedtime, which makes this supplement a lifesaver. It relaxes my mind without making me drowsy in the daytime, and at night it helps me decompress so I can fall asleep peacefully. Everyday Stress Relief. With long to-do lists and numerous social obligations, our bodies and brains can feel really run-down at this time of year. This supplement enables the body to better respond to stress, thanks to natural ingredients like magnesium and holy basil extract. Craving Control. We all face food temptations at this time of year, and despite my healthy lifestyle, I’m not immune. I use Craving Control to help promote emotional and blood sugar balance so that I don’t overdo any sugary foods. Serotonin Mood Support. Designed to boost the brain’s production of serotonin, this supplement helps calm me and reduces feelings of anxiousness. It even supports maintaining a moderate appetite, since a serotonin imbalance can lead to emotional eating. 7. Indulge in Good-for-You Foods. Why do people always use the word “indulge” for junk food, which makes us feel awful as soon as we eat it? I prefer to indulge in food that tastes great, gives me energy, and doesn’t make me regret my choices the next day. If you’re armed with delicious healthy recipes, you will never feel deprived over the holidays. Going to a party? Bring your own hors d’oeuvres, like fresh veggies with hummus or guac, or eat them before you leave the house. When you’re at an event, select the healthiest choices (like steamed vegetables) and load up on them before you try anything else. Prepare a festive yet healthy dessert to share—my Healthy Apple Cinnamon Crisp always gets rave reviews. By bringing one or two of your own options to a holiday event, you’ll ensure you have something to enjoy without the guilt. And you’ll give your fellow party-goers the gift of healthier choices, too. Holidays Don’t Have to Be Unhealthy It’s unfortunate that so many Americans equate the holiday season with bouts of full-blown overeating, excess drinking, and falling asleep in front of the television by mid-afternoon. Or, for that matter, how many of us needlessly stress ourselves out by aiming for impossible perfection, overspending, or overstacking our schedules? This year, focus instead on sticking to a solid, sustainable plan, maintaining your healthy habits, and caring for yourself along the way. Using the above tips, you’ll be surprised at how pleasant, relaxing, and fun the holidays are—just the way they were always intended to be.
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7 Ways to Increase Serotonin Without Medication
If you or a loved one has ever struggled with persistently feeling low, you may be aware that sometimes medications are prescribed to increase levels of the “feel-good” neurotransmitter serotonin in an effort to boost mood. Indeed, research on happiness suggests that serotonin plays an important role in our mood and well-being. When serotonin levels are low, people tend to feel low, too. They may get stuck on worries and negative thoughts. Low serotonin levels can affect more than mood. This important neurotransmitter also helps to regulate appetite, sleep, learning and memory, social behavior, sexual desire, and even body temperature and breathing. When serotonin levels are even slightly off balance, it can impact many of these areas. Low serotonin also might lead to poor sleep, changes in appetite, or emotional eating. Medication may be necessary for people diagnosed with a mood disorder. However, for other people who simply wish to brighten their mood and feel their best, taking action to naturally boost serotonin levels in the body makes sense. What’s more, the lifestyle actions one takes to boost serotonin naturally also can support general health and well-being. It’s a double win! Here’s how to increase serotonin naturally. 7 Ways to Increase Serotonin Production, Naturally 1. Move Your Body Most of us have experienced the mood-boosting effects of exercise. It isn’t too surprising then to learn that a number of studies have noted markers of increased serotonin levels following exercise. In particular, aerobic exercise – such as running, cycling, or a sport such as tennis or pickleball – can stimulate the release of serotonin. It doesn’t take much. Just 30 minutes of even moderate activity (such as walking or hiking) can double levels of serotonin. Some research has shown that regular exercise can be even more effective than counseling or medication in helping to improve mood! Of course, exercise is excellent for your overall health, too. It increases blood flow to your brain, which is good for brain health. And if you do an exercise like yoga, you get the mindfulness and relaxation benefits as well. 2. Connect with Loved Ones We are social creatures, and research shows that spending time with those we love can help increase serotonin levels. Don’t forget that “loved ones” extends to our four-legged friends as well. If you don’t have any pets, volunteer at an animal shelter or offer to look after a neighbor’s cat or dog. 3. Eat Foods That Boost Serotonin Production There are a number of foods that contain nutrients shown to play a role in helping to boost serotonin levels. Let’s start with carbohydrates. There’s a reason we love simple carbs such as potatoes, pasta, bread, pastries, and crackers. These foods tend to boost insulin levels, which limit certain competing amino acids and allows more tryptophan to cross the blood-brain barrier and enter the brain. Tryptophan is a building block for serotonin. Brain cells then can use the tryptophan to synthesize serotonin. However, since simple carbs aren’t the healthiest foods, consume complex carbohydrates such as whole fruits (apples, berries), sweet potatoes, carrots, and beans. They’re healthier, nutrient- and fiber-rich forms of carbohydrates that can help to boost serotonin and offer multiple health benefits. Speaking of tryptophan, eating foods rich in l-tryptophan is another way to boost serotonin levels. That includes protein-rich foods such as chicken, turkey, beef, salmon, tuna, and eggs. Vegetarian sources of l-tryptophan include tempeh, lentils, beans, spinach, and other green leafy vegetables. Also, nuts such as almonds and pistachios, and seeds such as pumpkin and chia seeds, are good sources of l-tryptophan. Even better, if you eat these foods rich in l-tryptophan with complex carbohydrates, it helps to ensure tryptophan crosses the blood-brain barrier. These foods are also rich in vitamins and minerals, and in some instances healthy fats as well, supporting many areas of health. Nutrients such as magnesium, zinc, fish oil, and vitamins C and B6 can aid in metabolizing and utilizing serotonin more efficiently too. In addition to the foods already mentioned, fruits and vegetables such as broccoli, Brussels sprouts, bananas, oranges, and tomatoes are rich in many of these nutrients. 4. Be of Service There’s something that occurs in our brains when we act altruistically. Kindness is associated with increases in serotonin as well as other feel-good neurotransmitters such as oxytocin and dopamine. 5. Support Your Gut Health The microflora in your gut plays a major role in producing neurotransmitters such as serotonin. In fact, most of the serotonin in your body is produced in your gut, so tending to your gut health can certainly support healthy serotonin levels. Stress, illness, and diet are three major factors that can impact the delicate balance of your gut microbiome. When your gut bacteria are out of balance, it can affect the absorption of tryptophan, which is needed to synthesize serotonin. Refined carbohydrates, artificial sweeteners, hydrogenated fats, fried foods, alcohol, gluten, and too much red meat can all disrupt the balance of microflora in your gut. Consuming fiber-rich foods such as fruits, vegetables, nuts, and beans – and probiotic-rich foods such as sauerkraut, kimchi, yogurt, and kefir – and taking a probiotic supplement can all support a healthy microbiome. Keeping stress levels in check by spending time in nature, meditating, or practicing yoga can help to support a healthy gut too. 6. Laugh Often Spend time with people who make you laugh, watch comedies, or just be willing to find humor in everyday situations. Research shows that laughing can alter both serotonin and dopamine activity, as well as decrease stress-making hormones found in the blood. It effectively mitigates the effects of stress! 7. Take Serotonin Supplements Taking a dietary supplement comprised of nutrients and herbs shown to support serotonin production is one more way to help boost serotonin levels naturally. BrainMD’s Serotonin Mood Support is formulated with specific scientifically studied ingredients to engage multiple mechanisms that help your brain to maintain healthy levels of serotonin. It supports increased calm and decreased anxiousness, while promoting a positive mood. The potent formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient absorbs readily and quickly reaches the brain, where it converts to serotonin. This enzyme also needs vitamin B6. Saffron – Derived from the Crocus sativus flower, this coveted and expensive spice has been used for thousands of years to promote happiness and is believed to support healthy levels of serotonin. Research using modern saffron concentrates have consistently shown improved mood. B Vitamins – Vitamin B6, methylfolate (vitamin B9, a pre-activated folate), and methyl-cobalamin (a highly utilized form of vitamin B12) all participate in the synthesis of serotonin and have been linked to positive mood. Improve Your Serotonin Levels All these actions can help you to better support serotonin balance in your body and feel your best. However, be sure to consult your medical doctor if you suffer from persistent low mood. 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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What Are Microgreens & How to Grow Your Own at Home in 1 Week!
We’ve all heard the saying, “Good things come in small packages.” That’s certainly the case with microgreens, which have been gaining popularity in recent years. Nowadays, we see tons of restaurants, chefs, and farmer’s markets offering these miniature plant powerhouses. And it’s no wonder—they provide a winning combination of flavor, visual appeal and, most importantly, a concentrated dose of health-boosting nutrients. On the other hand, they can be pricey when purchased from the store, and they have a notoriously short shelf life. In some areas of the United States, they also can be difficult or impossible to find. But the good news is, you can grow your own with minimal fuss. And the ability to take your microgreens straight from seed to table (in as little as 1 week!) ensures optimal freshness and nutrient retention. If you don’t have a green thumb, don’t worry. We’ll cover the basics you need to know to quickly and easily start your own microgreens garden at home. What Are Microgreens? Microgreens are just what they sound like: vegetables in their young forms, before they grow into the full-size versions. They’re slightly older than sprouts, which are picked at the stage before any leaves grow. Microgreens do have leaves, although they’re tiny ones—and it’s these leaves that are prized for their flavor and nutrients. Microgreens varieties, just like their full-size counterparts, run the gamut. You’re likely already familiar with some common types, such as kale, parsley, arugula, cress or watercress, beet, and basil. Others are a bit lesser-known, such as chervil, lemon balm, sorrel, mizuna, daikon, and purslane. And these are only a few options—the world of microgreens is rich, with dozens of varieties available. Do some research and try different kinds to find your own favorites. The Benefits of Microgreens Before we delve into the growing process, let’s break down why microgreens are such a wonderful addition to your diet. Yes, they offer concentrated flavor and a lot of versatility, but the most exciting aspect of these small wonders is their nutritional content. Research has shown that microgreens generally have higher concentrations of vitamins than the same plants grown to maturity. These findings were published more than a decade ago in the Journal of Agricultural and Food Chemistry, after a study was conducted to evaluate the concentrations of ascorbic acid, carotenoids, phylloquinone, and tocopherols in 25 commercially available microgreens. Researchers established that red cabbage, cilantro, garnet amaranth, and green daikon radish contained the highest concentrations of ascorbic acids, carotenoids, phylloquinone, and tocopherols, respectively. And, when compared with the nutritional stats of these plants’ mature leaves (according to the USDA National Nutrient Database), the microgreens’ leaves contained higher nutritional densities. A comprehensive review of microgreens research, published in 2023 in the scientific journal Molecules, concluded that microgreens are highly sought after for their intense flavors, scents, and textures, as well as their abundance of vitamins, minerals, and other bioactive compounds. In addition to the contents listed above, they contain folate, tocotrienols, anthocyanins, and glucosinolates. Researchers have noted that the nutrient profiles of microgreens point to the potential for preventing malnutrition, inflammation, and other chronic ailments. This includes diseases that thrive due to modern sedentary lifestyles, such as cardiovascular disease, type 2 diabetes, certain cancers, and obesity. For these reasons, microgreens have been hailed as “the next generation of superfoods or functional foods.” Like their full-grown counterparts, they’re low in calories. But their younger form makes them easier to digest than traditional greens. Experts have also pointed to their potential for improving everything from gut health and vision to cognitive function. As researchers continue to study these tiny nutritional powerhouses, their list of benefits will likely continue to grow. How to Grow Microgreens Want to start reaping the benefits of these mighty miniatures? Good news—they’re generally easy to grow yourself. And, due to their small size, they don’t need much space. Home gardeners can nurture their microgreens on windowsills, outdoor patios, or in greenhouses. Gathering & Planting Microgreen Seeds Seeds are now even available in prepackaged mixes, with some major retailers selling easy-to-use starter kits. Alternatively, you also can plant seeds of greens that are not specifically dedicated to growing as microgreens. But, if you choose this route, here’s one important tip before you begin: According to the College of Agricultural Sciences at Pennsylvania State University (PSU), it’s especially important to plant organic or non-treated seeds. Because microgreens can still carry the seed coating on the plant, this selection process is crucial to prevent ingesting any pesticides. PSU notes that growing microgreens is a relatively simple task in many ways. For example, the plants can be ready to harvest as quickly as 7 to 21 days after seeding. They prefer air temperatures in the 60- to 70-degree range, so they’re great for keeping inside the home, and they can grow even in low lighting. Planting & Harvesting Microgreens However, the planting and harvesting stages require slightly more care. Specifically, it’s best to sow the seeds in thicker concentrations in the soil, so that they grow in lush bunches. PSU suggests planting 10 to 15 grams of seed for each standard-size (12 inches by 20 inches) 10-row seeding tray. Or, for each square inch of space, plant 6 to 8 large seeds or 10 to 12 small seeds. Generally, it’s best to select one type of microgreen for each tray, since each variety grows at different speeds. You don’t need fertilizer, and when they’re grown, you can simply cut the stems from the roots with sharp scissors or a knife. Finally, keep in mind that microgreens have a fairly short shelf life after they’re harvested. This makes them an ideal choice for growing at home—you can simply clip them as needed for dishes, rather than risking waste or spending money on maintaining a constant supply. Harvest them just before using, if possible, or store them in the fridge if needed to prolong their life. You can rinse them just before using to wash off any soil residue. Using Microgreens at Home If you’re growing a variety of microgreens, you can mix and match them to create different effects and nutrient profiles for your dishes. For example, you might want to combine a few different colors, flavors, and textures. They can be a great addition to salads and soups, or as attractive and nutrient-packed garnishes on just about any dish. You can use them in smoothies or desserts, too—don’t be afraid to get creative with your recipes. And, because home growing allows you to cut microgreens straight from the plant and eat them raw, they’re simple to add and incorporate into your favorite meals. We’ve all heard of the farm-to-table movement, but this is even better—from your own kitchen to table. Staying close to the process helps get the most out of all those key nutrients, as produce that travels lengthy distances inevitably loses micronutrients along the journey. Microgreens for Better Health With relatively simple growing methods, a dense nutrient profile, and impressive versatility, microgreens are the perfect additions to your kitchen. Their speedy growth means you can easily experiment with different combinations of flavors in a matter of days. Discover which ones you and your family love best and start enjoying the many benefits of these small wonders in all your meals.
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