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The Power of Positive Thinking for Personal Growth
Does mindset really matter when it comes to your health and personal growth? Yes, it does! Your thoughts can be a powerful influence on many aspects of your life from mood and physical health to personal success. Positive thinking is a tool that’s often overlooked. Growing research indicates a connection between a positive outlook and overall health. Choosing helpful thoughts can also encourage you to make better choices, leading to better health. Health Benefits Linked to Positive Thinking: Improved mood Resilience when encountering challenges Lower risk of developing serious, long-term health problems Lower levels of distress and pain Healthier weight All emotions are natural and normal. Even negative emotions are important for our survival under appropriate circumstances. The key is to move through the negative emotions and not hold on to them. Dr. Daniel Amen calls these habitual negative thinking patterns ANTs (Automatic Negative Thoughts). They can leave you feeling bad and hinder your ability to reach your goals. Focusing on positive thinking doesn’t mean that you’re ignoring life’s problems and challenges, it means that you’re approaching them in a more helpful and productive way. Positive Thinking and Personal Growth When pursuing a goal, large or small, the way you think about your goal and think about yourself can have a huge effect on the outcome. Believing in yourself and being kind to yourself when you face challenges along the way will not only help you feel happier but will help you persist and be more likely to succeed. This is good news! Cultivating a more positive outlook is worthwhile and highly doable. 6 Simple Ways to Increase Positive Thinking Daily 1. Affirmations Affirmations are short mantras that can help you focus your thinking. You can write them down, repeat them silently, or simply say them out loud to yourself. Affirmations for a quick boost: I am enough. I am full of energy. I am strong. I am grateful. I am getting better and better every day. I am living with abundance. I am kind to myself. I am optimistic about the future. I choose to be happy. I attract all good things. 2. Reframe Try turning your negative thoughts around when they pop up. Our minds sometimes want to give us absolutes, meaning they’re 100% true all the time. This is rarely the case, and often an exaggeration. For example: Instead of thinking, “I never make healthy food choices.” Try, “In the past, I haven’t always made the best food choices. Now, I am working on making better food choices.” Or, instead of thinking, “I am never going to succeed.” Try, “If I keep trying, I can figure this out.” 3. Smile More Simply smiling more, even fake smiling, can help you feel more peaceful. This is where that idea of “fake it ‘till you make it” comes in. You can look for humor in even difficult situations. Give it a try, and you might find that not only your smiles will be contagious, but your increased positivity and optimism are contagious too. 4. Journal Keeping a journal can be a good place to write down affirmations that you want to practice. It also can be helpful to write down the things that you’re grateful for. Expressing gratitude can increase your optimism, reduce stress, and make you more resilient in trying times. 5. Play Who isn’t happy when they’re having fun? Playing isn’t just for kids, it’s for everyone in all seasons of life. It’s easy to get caught up in all the things on your to-do list, that you neglect getting involved in hobbies and taking time to play. Remember that sometimes you don’t need to do less, you just need to do more of what you love. Playing is an important form of self-care. When we spend more time doing things we love, we will naturally experience a more positive outlook on life. Fill your life with things that bring joy and peace into your day. 6. Spend Time in Nature Research has shown that getting outside is an important factor in your overall well-being. Spending time in nature is good for your brain and mood. It can even make you more caring and compassionate. Being outside in nature can help you clear your mind and broaden your perspective. How Do You Speak to Yourself? You can choose the way that you talk to yourself! You really can. We all talk to ourselves – sometimes it’s good, and other times it isn’t so good. The next time negative self-talk enters your mind, give yourself permission to dismiss it. Negative self-talk can dampen your mood, ignite stress, and hold you back from achieving your dreams. Positive self-talk examples you can try: [wc_row] [wc_column size="one-half" position="first"] Negative Self-Talk It’s too hard I’m lazy No one listens to me I’ll never figure this out I can’t do this [/wc_column] [wc_column size="one-half" position="last"] Positive Self-Talk I believe in my ability to figure this out I need time to rest I’m capable of expressing myself With persistence, I can find the answers I need I can do anything I set my mind to [/wc_column] [/wc_row] Keep it simple by following this rule: Don’t say anything to yourself that you wouldn’t be comfortable saying to a friend. Could You Be Putting Your Happiness on Hold? It’s common to believe the thought, “When I achieve this certain thing, I will be happy.” Or, “when this thing happens, then I can have joy.” Try living like you’ve already reached those milestones or goals and let yourself be happy today. Allowing yourself to be happy now can increase positive thoughts and feelings and actually help you be more successful as you work towards personal growth. If you’ve gotten used to negative thinking, it may take some time to change your thinking patterns, but it is possible! When you notice those ANT’s creeping in, practice some of the ideas and techniques you’ve learned here. Paying attention to your thoughts can help you unlock the power of positive thinking for personal growth. You’ve got this! 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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The Red Meat Debate: Is It Really Bad for You?
Do you love red meat? Perhaps you’ve heard that red meat can be harmful to your health. But is it true? Let’s attempt to separate fact from fiction and explore whether indulging in that juicy burger or sizzling T-bone is truly detrimental to your health. What is Red Meat? Before delving into the debate, it’s essential to define what constitutes red meat. According to the United States Department of Agriculture (USDA), red meat includes all types of mammalian muscle meat, such as beef, pork, lamb, and veal. It also includes processed meats like bacon, sausage, hot dogs, and deli meats. Red meats are often classified into two main categories – unprocessed (fresh) or processed. Unprocessed Red Meats are those that haven’t undergone the curing or smoking process. They’re simply cooked for consumption using various methods such as grilling, roasting, or pan-frying. Processed Red Meats have been modified through curing methods like salting or smoking to extend their shelf life or enhance their flavor. The Red Meat Debate: Is Eating Red Meat Healthy or Harmful? Loved for its delicious taste and versatility in cooking, red meat has been a staple in many diets around the world. In recent years, there’s been an ongoing debate among health professionals and nutritionists regarding the consumption of red meat. Some claim that red meat is an essential part of a balanced diet while others warn against its potential negative impact on our health. This heated discussion has left many individuals confused and unsure about whether they should continue incorporating red meat into their diets. The Controversy Surrounding Red Meat Consumption Despite its reputation as a nutrient-dense food, red meat has come under scrutiny in recent years due to possible health risks associated with its consumption. These concerns center around two main issues: the presence of saturated fats and the potential for creating serious health problems. Health Risks A hotly debated topic surrounding red meat is its potential role in causing various illnesses. Some people maintain there’s a link between red meat consumption and an increased risk of developing colon, heart, and other organ system issues. Others blame potential health risks on cooking methods (e.g., grilling or charbroiling) rather than the meat itself. Saturated Fat While red meat does provide many nutritional benefits, it’s also high in saturated fat – the type of fat known to increase levels of bad cholesterol in the blood, which has been linked to an increased risk of developing cardiovascular and heart health issues. Red meat can be a nutritious addition to your diet when consumed as part of a balanced meal plan. However, it’s important to choose lean cuts, limit portion sizes, and balance it with other protein sources such as fish or poultry. Now that we’ve evaluated the negative aspects of red meat, let’s look at its nutritional benefits. The Nutritional Value of Red Meat Red meat is considered an excellent source of protein in many diets. It’s also rich in essential vitamins and nutrients. These elements are vital for maintaining healthy bones and muscles while supporting proper immune function. Some believe that grass-fed red meats contain higher amounts of nutrients than their grain-fed counterparts. Grass-fed animals are generally raised on pasture and allowed to consume natural foods like grasses and legumes. In contrast, grain-fed animals are typically confined to feedlots where they’re fed a diet primarily consisting of corn or soy-based feeds. Here are just a few nutrients that make red meat so healthy... Protein One of the main reasons people include red meat in their diet is because it’s an excellent source of protein. Protein plays a vital role in building and repairing tissues in our body including muscles, skin cells, and organs. It also helps to maintain strong bones and aids in muscle growth. Iron Red meat is also one of the best sources of iron – an essential mineral responsible for transporting oxygen to our cells and tissues. Iron deficiency can lead to anemia, fatigue, and weakness, so including red meat in your diet can help prevent these health issues. B Vitamins Red meat is a rich source of B vitamins such as vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells. It also contains other B vitamins like thiamine, riboflavin, niacin, and vitamin B6, which are all important for converting food into energy. Zinc Another important mineral found in red meat is zinc. This nutrient plays a vital role in supporting a strong immune system, promoting wound healing, and helping with cell growth. Despite these potential health benefits of eating red meat, what if an individual would prefer to skip it altogether? Here are some of the healthiest red meat swaps… 3 of the Healthiest Alternatives to Eating Red Meat When it comes to protein sources, red meat may be the go-to option for many people. However, with recent concerns about its negative impact on health and the environment, more individuals are looking for alternative protein sources to incorporate into their diets. If you’re considering reducing your red meat intake, or cutting it out completely, here are some alternative protein sources to consider: 1. Poultry Poultry, such as chicken and turkey, are popular alternatives to red meat due to their high protein content and lower fat content. They also provide essential vitamins and minerals like iron, zinc, and B vitamins. When choosing poultry, opt for lean cuts without the skin. 2. Fish Fish is a great source of high-quality protein that’s also low in saturated fat. Fatty fish, like salmon and tuna, are rich in omega-3 fatty acids, which have been linked to numerous health benefits. 3. Legumes Legumes – such as beans, lentils, and peas – are excellent plant-based sources of protein that can easily replace red meat in any dish. They’re also high in fiber, complex carbohydrates, and various vitamins and minerals making them a nutritious addition to any meal. To Eat, or Not to Eat (Red Meat)? After evaluating the above evidence, it seems clear the red meat debate isn’t a simple, clear-cut issue. While both sides have valid arguments, it ultimately comes down to individual factors such as personal values, lifestyle choices, and health concerns. As with most things in life, balance is crucial when making dietary choices. Consuming large quantities of red meat on a regular basis may not be beneficial for your health or the environment. However, having it occasionally as part of a well-rounded diet may not pose significant harm. The decision to consume or avoid red meat also may take into consideration personal beliefs and values. For some individuals who prioritize animal welfare or follow specific dietary guidelines (such as vegetarianism or veganism), avoiding red meat may align with their principles. Others may choose to support sustainable and ethical farming practices by purchasing locally-sourced, grass-fed beef. In the end, it’s important to make informed decisions about what you eat and why. This means considering scientific evidence, personal values, and individual needs. Red meat can have a place in a healthy diet, but it’s recommended to consult with a healthcare practitioner who can give you a customized diet plan, including the proper portions of red meat, that’s best for your health needs. 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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The Life-Changing Morning Routine To Help Clear Your Mind
Who doesn’t love the fresh start feeling of a new day? Do you have a pattern you follow regularly upon waking to start your day off on the right foot? If not, you might want to establish a few morning rituals to begin your day with a clear mind and set yourself up for success. Each new day is a new opportunity, but if you don’t have intentional routines in place, you may feel a bit of chaos as you struggle through your morning tasks. Making a change may seem daunting, but don’t worry, the ideas to follow are simple and can help you to feel instantly more calm. You know what they say: a little goes a long way. Here’s why establishing a morning routine can help you feel energized and clear your mind. Why Routines are Important: Eliminate decision fatigue Solidify positive habits Keep you moving towards your goals Give structure to your day Routines are helpful because they eliminate decision-making around good habits. The more you repeat a helpful routine or ritual, the easier it will become to perform subconsciously. Research has shown that having routines around desired healthy habits will make them easier to keep. Instead of trying to change your lifestyle to fit a new desired behavior, try to fit the new behavior into your current lifestyle. For example, if you want to add a gratitude practice to your morning, you can add it during or after something you're already doing like brushing your teeth, or after a prayer. 6-Step Easy Morning Routine for Your Brain & Body Your thoughts and patterns first thing in the morning are powerful and can set the tone for your day whether it’s good or bad. Follow this 6-step morning routine that's designed to help you start your day with a clear mind. The first three can be thought of as your “brain work,” and the last three as your physical “bodywork.” They are all healthy habits individually. If you choose to add even one into your morning routine you'll likely feel increased mental clarity and positive effects. All six combined together are the ultimate recipe for a clear mind to start your day: 1. Breathing The average human takes around 20,000 breaths per day. It's something we do without even thinking about it. But, if you take a moment to consciously deepen your breathing at the beginning of the day (or anytime), it can reduce stress and anxiety, increase energy, and strengthen your immune system. It sounds too good to be true, but breathing more deeply is a FREE and EASY way to become a happier, healthier you. It's Dr. Amen’s number one way to help you feel instantly calmer and begin to unwind your anxious or stressful thoughts. Try the following breathing exercise upon waking, before you do anything else. 4-7-8 Technique This breathing technique is based on yogi pranayama breathing. It involves silently counting in your head while consciously controlling your breaths. Find a comfortable position and relax the muscles of your face, resting your tongue behind your teeth. Try to keep your tongue still while breathing. Count to four in your head while inhaling through your nose with closed lips. Next, hold your breath for seven seconds. Finally, release your breath through an exhale from your mouth for the complete eight seconds. Repeat as desired. 2. Gratitude Considering the things you're grateful for is another powerful practice that can improve brain function, self-motivation, optimism, and overall happiness levels. All it takes is a moment. You can choose to show gratitude by writing down what you're grateful for, offering a prayer, or simply thinking grateful thoughts. You can be grateful for the simple pleasures like your soft pillow and cozy bed. Or, some days your gratitude might be more profound; the blessing of family or a safe community. Even when life seems hard, and maybe especially when life is hard, choosing gratitude can help shape your day in an amazing way. Our thoughts are so powerful and when we choose to actively find the things we're grateful for, even when it’s hard, we're rewiring our thought patterns to eventually see more of the good. 3. Visualization This technique is all about imagining things going your way. It can be a fun and uplifting exercise. Think about what you need and want to accomplish today, and in your mind's eye, see yourself succeeding. That tough workout, important work meeting, handling parenting challenges; you rock them all. The more you visualize something going in your favor, the more you will believe it's possible for you, creating positive motivation and momentum. With this final piece of brain work, you can confidently move into your day. 4. Hydration Water makes up roughly 80% of your brain. It’s no wonder drinking more water in the morning can clear your mind. If you think about it, you just spent (hopefully) 7+ hours fasting from food and water while your body slept. You may be tempted to reach for the coffee or juice first thing, but your body and mind will thank you if you give it water first. A helpful tip is to keep a water bottle near you before you go to bed, so it's the most convenient beverage in the morning. It's recommended that you drink half your body weight in ounces of water each day. Starting early can help you to get your ounces in! 5. Nutrition Choosing good, whole foods first can really make a difference to the energy you bring to your day. Although delicious, a chocolate croissant isn’t going to provide you with the same health benefits and energy as say, a veggie omelette or green smoothie. Let food be thy medicine and medicine be thy food. – Hippocrates In an ideal world, our brains and bodies would receive all the essential vitamins and minerals from the foods we eat. However, this isn’t always the case. Consider adding a daily vitamin along with your morning meal. 6. Movement The final step in this morning routine is movement to get your blood flowing and your muscles loosened. Small investments in this area can lead to big returns in the long run. Simple stretches are the most obvious choice for a quick and easy way to wake up your body and clear your mind. However, choose a movement that you enjoy. The more you enjoy it, the more likely you are to stick with it! Morning movement ideas that can be done in a matter of minutes: Yoga Stretching Jumping jacks Push ups Walking Stationary bike So wake up and breathe, give gratitude, visualize success, hydrate, choose good nutrition, and move your body. And, you'll be better prepared to meet what each day has to offer. Even if you can only start with adding one of these steps to your morning routine at a time, you'll feel a difference in your mood, and energy, and can tackle the day feeling calmer. Give it a try for yourself. It’s never too early or late to have a healthy morning routine!
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What's At the Root of Your Sciatic Nerve Pain?
Do you occasionally have a sciatica flare-up? If so, you aren’t alone. Millions of Americans endure sciatic nerve pain every day. This debilitating condition is one of the most frequent contributors to intense, low back pain. It can arise from a variety of factors including a herniated disc or even pregnancy-related pressure on the sciatic nerve. But is there a common cause of sciatica that many people overlook? Here to explain more about sciatica and how to get relief is Blair Chiropractic practitioner, Dr. Elizabeth Hoefer. Sciatica Basics Sciatica refers to pain that radiates along the sciatic nerve, which is the longest nerve in the body. The nerve starts in the lower back and runs through the hips, buttocks, and down the legs. Sciatica is often caused by compression or irritation of the nerve, which can be due to a herniated disc, spinal stenosis, or a misaligned vertebra. Sciatica and Neck Issues The connection between the upper cervical spine’s structural integrity and the sciatic nerve lies in the complex interplay between the nervous system and the musculoskeletal system. One way in which upper cervical misalignments can impact the sciatic nerve is by altering the alignment and function of the pelvis. The pelvis is a complex structure that includes the hip bones, sacrum, and coccyx, and is connected to the lower spine. When the upper cervical spine is misaligned, it can affect the alignment and function of the entire spine, including the pelvis. This alteration in pelvic alignment can, in turn, impact the sciatic nerve. For example, a misaligned pelvis can create tension in the muscles and ligaments that attach to the hip bones, leading to compression or irritation of the sciatic nerve as it passes through the buttocks and down the leg. What Is Blair Chiropractic? Blair Chiropractic is a specific technique within the chiropractic profession that focuses on the upper cervical spine, particularly the atlas (C1) and axis (C2) vertebrae. However, it’s important to note that the Blair Chiropractic analysis also includes the entire cervical spine. Remarkably, there’s never any twisting, popping or cracking of the neck with Blair Chiropractic adjustments. In Blair Chiropractic, the focus on correcting misalignments in the upper cervical spine is believed to improve the function of the nervous system, including the sciatic nerve, by allowing the brain to connect to the body more effectively and correcting postural distortions that can happen as a result of compensation while translating gravity through the body. By addressing the root cause of the problem (misalignments in the neck), Blair chiropractors aim to alleviate sciatic pain and other related symptoms. By assessing the entire cervical spine, Blair Chiropractic doctors can provide a comprehensive treatment plan that addresses the underlying causes of pain and dysfunction, rather than just addressing symptoms. This approach may help patients achieve long-term relief from conditions such as sciatica and other neurological conditions. If you’re dealing with sciatic nerve pain, or if you’re interested in the Blair Chiropractic approach, 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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What is a Stress Response: Fight, Flight, Freeze, or Fawn Responses to Traumatic Events
Have you ever been threatened and felt like your body was frozen in place? Are you the type, when attacked, to fight back with fury—or the type to run away to safety? Or maybe you automatically turn into a peacemaker when you sense danger, forgetting about your needs in order to pacify the attacker. Chances are, you identify with at least one of these since they’re all examples of a normal human stress response. The human body is wired for survival, and the four Fs of trauma response—fight, flight, freeze, or fawn—were developed to help us cope with threats. Many people are aware of “fight or flight,” in which animals (including humans) face their dangers head-on or flee to escape. But freeze and fawn are lesser-known, and just as valid, stress responses. Let’s dive deeper into their mechanisms, including why they happen and how we can best cope with them. How the Body Reacts to Stress Our stress response gets triggered when an acute stressor appears. Examples can include being robbed at gunpoint or being attacked by a dog (which has happened more than once to me and my husband, Dr. Daniel Amen—more on that below). This kind of high-alert situation activates the body’s sympathetic nervous system, which creates a stress response. In these instances, there’s a lot happening behind the scenes—that is, in the brain. The amygdala, located in the temporal lobes and involved in emotions and the fear response, sends a signal to the hypothalamus, which controls brain chemicals, and to the pituitary gland. The body then secretes a hormone that signals the adrenal glands to generate a flood of chemicals, such as cortisol and adrenaline. Meanwhile, the frontal lobes—in charge of things like judgment, decision-making, and rational thinking—actually decrease in activity. In an automatic fight-or-flight response, the amygdala is in charge. This process in the brain kicks the body into action, triggering many other responses. The pupils of the eyes dilate, which leads to tunnel vision, or a loss of peripheral vision. The sense of hearing diminishes. The mouth gets dry. You can even notice that your hands and feet feel colder, or you feel a chill. That’s because the veins constrict to send blood to major muscle groups that will be involved in the fight or flight response (such as the shoulders and hips). In addition, the lung passages open up, so breathing becomes rapid and shallow. Blood sugar levels and blood pressure both increase. The heart rate speeds up and muscles tense. The bladder relaxes and digestion slows. The immune system shuts down. Mental focus is disrupted, so there’s often difficulty with focusing on small details. You may tremble or get goosebumps. You might not be able to speak articulately, and there can be diminished fine motor skills. Essentially, the entire body is prepped for survival. Fight, Flight, Freeze, Fawn Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. - Tana Amen, BSN, RN Fight Every person reacts differently to a perceived threat, but most fall into one of four categories: fight, flight, freeze, or fawn. For example, I tend to face threats head-on, making me a fighter—I can become really angry and dangerous in the face of an aggressor. This has served me well in certain moments, but we’ve also seen this tendency create extreme reactions. For example, a person “sees red” and commits violence in self-defense. More than once, Daniel and I were attacked by pit bulls off their leash while out for a walk, and I’m not sure who was scared most by my fight impulse—the dogs, the owner, or my husband. But with a history of being assaulted, growing up in a home with trauma, and a mother who was also a fearless fighter, my default is to fight back. I’ve told the story before about a burglar entering our house one night, back when my mom and I lived alone. Her response wasn’t to run—it was to grab a shotgun, chase the guy down the hall, and shoot the gun out of the back window to scare him off! Freeze However, responses can vary, even in the same family. I have a half-sister who tends to freeze up or run away. During my martial arts practice, I’ve seen numerous people freeze when attacked, and Daniel tends to fit into this category, too. A study published in 2017 noted that freezing isn’t necessarily about being passive, “but rather a parasympathetic brake on the motor system, relevant to perception and action preparation.” In other words, the freezing may help the person under attack create a strategy for action or escape. The freeze response can also lead to dissociation. If a person is being attacked and can’t escape or fight back, becoming numb or detached can make the trauma seem more bearable in the short term. We see a similar strategy when some animals “play dead” to disarm predators—another example of a freeze response. Flight The term “fight or flight” was coined back in the 1920s, so these two responses tend to be the most well-known today. We often witness the flight response in animals—like when a rabbit or deer flees in the face of a potential aggressor. But in humans, this type can be associated with fearfulness of others, isolation, or avoidant behavior. Someone who flees believes that safety is found in being alone—a type of environmental control mechanism. Fawn Finally, fawning is “when people act to please their assailant to avoid any conflict,” according to the CPTSD Foundation. It might be utilized after an unsuccessful attempt at fight, flight, or freeze. The fawn response is associated with facing rejection trauma in childhood. Being “agreeable and helpful” can be useful coping mechanisms in youth. But, when these children grow up, they may be vulnerable to interpersonal issues like codependency, people-pleasing, and fear of rejection. How to Counteract Stress Responses While stress responses are normal and valuable to us as human beings, we don’t want stress and fear to overwhelm our lives. Over time, being faced with intense stress can suppress the immune system and affect the brain by shrinking the hippocampus, a major memory center. Luckily, there are natural ways to bring your body back to a calmer state after a threat has passed. This is usually the responsibility of the parasympathetic nervous system, which counterbalances the stress-activated sympathetic nervous system. But in the face of frequent stressors or trauma, the stress response can “get stuck,” leading to ongoing feelings of anxiousness, panic, hypervigilance, or restlessness. You can experience sleep issues, or feel depressed, exhausted, or confused. If you’re feeling activated—acutely or chronically—try some of these methods to calm yourself: Meditation or prayer Hypnosis or guided imagery Diaphragmatic breathing Calming supplements, such as GABA, magnesium, or l-theanine Physical exercises that stimulate the brain, such as dancing or table tennis In a moment of activation, when you need fast relief, try taking three deep breaths. This will deliver oxygen to the body and help bring your frontal lobes back online, so you can assess the situation with a clearer head. To counteract tunnel vision, start to move your eyes back and forth, sideways, and up and down. Finally, put both hands on the opposite shoulders, and rub down the arms 2 or 3 times. This action stimulates both sides of the brain, allowing for calmer thinking. The Intelligence of Trauma Responses Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. All four Fs are simply the body preparing itself for and ensuring survival. But it’s also important for your health, in the short and long term, to know how you react—and how to respond and calm yourself down after these potentially intense, full-body experiences.
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7 Steps to Create a Home Sanctuary & Feel More Relaxation at Home
Be honest: When you look around your home, does it inspire an “Agh!” or an “Ahhh?” It’s surprising how many of us take so much time to look good or put together in public or on social media, while our homes remain disaster zones behind the scenes. But making the home feel like a sanctuary, not a nightmare, is more important than you might think—with real physical and psychological benefits. This isn’t about being “perfect” or ready for a magazine photo shoot. It’s about boosting the way you feel in the place where you spend a good chunk of your life. The home environment can impact our and our children’s well-being. When we’re bogged down in clutter, straining to see under poor lighting, or living amid chaotic, disorganized spaces in the home, we’re subjecting ourselves to unnecessary stressors. Fortunately, there are a variety of easy steps you can take to create a more calming environment for the entire family. To get you started, I’ll be sharing some great ideas for planning, designing, and decorating spaces that promote relaxation, mindfulness, and stress reduction. 7 Steps to Creating a Relaxing Home Sanctuary Need a mental health makeover for your home? Try some of these strategies—or all of them: 1. Incorporate Water Features Did you know that the sound of trickling water is associated with positive effects on our mental health? In recent years, researchers have become more interested in the benefits of human interaction with “blue spaces,” or areas with water, such as lakes, rivers, and oceans. And we can bring those benefits into the home as well, through simple additions like desktop fountains. A 2021 review of 21 scientific studies found that people can enjoy a variety of health boosts, including “significant psychological benefits (e.g., stress restoration) and behavioral benefits (e.g., physical activity and social interaction),” simply by incorporating artificial water features into their surroundings. 2. Add Greenery Just as human beings find restoration in the sounds of water, other natural elements can have a similarly calming effect. Indoor plants are a great option, as they can be very easy to care for and brighten up any room in the house. You can get the entire family involved, making plant care into a team bonding activity. It can even educate children firsthand about topics such as photosynthesis and botany. If needed, you can choose synthetic plants (if lighting or other conditions aren’t favorable). But live plants offer additional benefits, such as improving the air quality of indoor spaces. Studies have also suggested that plants boost psychological well-being while improving everything from blood pressure to academic achievement. 3. Create a Scentual Experience You may have heard about the old real-estate sales trick—appealing to potential home buyers at an open house with the scent of fresh-baked food. That’s because pleasant aromas instantly help create a welcoming home environment. Make enticing scents part of yours by utilizing scented candles, essential oil diffusers, or room fragrance misters. Choosing relaxing scents, such as lavender, rose, or chamomile, is a great idea. But you can also do some research on selecting different scents for different effects, like anti-anxiety, happiness, or alertness. You’ll literally be able to breathe some relief in an instant. 4. Choose the Right Lighting OK, maybe light bulbs aren’t the sexiest part of interior decor, but they can sabotage your mood (and your vision, over time) if they’re inadequate. First, it’s helpful to let in as much natural light as possible. We know that, for people with insomnia, it’s a helpful practice to expose the eye to natural light after waking. That’s because it helps establish circadian rhythms in the body, alerting it when to be awake or asleep. Conversely, light exposure late at night can disrupt our sleep, so you want to have the ability (through window coverings) to ensure total darkness while sleeping. Having indoor lighting that is variable, such as through a dimmer switch, is also helpful to transition you from activity to relaxation and sleep. Of course, for when you are awake, ensure that lighting is bright enough to enable reading and other tasks without straining the eyes. Eye strain can lead to headaches and difficulty concentrating, among many other negative effects. Finally, if needed, adding bright light therapy to your home can help counteract the effects of seasonal affective disorder (SAD), associated with negative moods and lower levels of vitamin D in the darker winter months. 5. Enable Separation In our busy modern world, it’s far too common to let various areas of our lives bleed together. For example, we watch television while eating dinner, or answer a work email while in bed. This creates a lack of definition in our home spaces and promotes constant multitasking, which we know is terrible for our brains, leading to forgetfulness, lack of focus, and other issues. Instead, set aside a space to eat dinner with the family—one that’s screen-free. Leave your laptops and mobile devices outside the bedroom. If you’re one of the many people now working from home, create a designated workspace. Blending too many areas of your life together creates blurred boundaries and compromises work-life balance, potentially leading to stress and overwhelm. 6. Enjoy Some Color Therapy There’s a reason why stop lights and sirens are red—we humans associate this color with an alert. At the same time, gazing at a blue sky or clear blue water can put us immediately at ease. We all have associations with color, whether we consciously recognize them or not, so put them to use throughout your home. This is a personal decision, so ask yourself: What colors put me at ease? What colors stimulate me or raise my alert levels? In fact, there’s an entire system for using color to influence mood and heal physical ailments. It’s called chromotherapy, another term for color therapy, and it’s been used for centuries. Today, we have tons of ways to incorporate color in our homes: paint or wallpaper, furnishings, decor, carpets or flooring, etc. Find the color scheme that works for you—and for the room you’re in. For example, you might want a more stimulating color in an office space to boost alertness, or a more muted shade in the bathroom for a spa-like feel. 7. Select Uplifting Decor What kinds of things are taking up prime space in your house? Piles of bills, frantic to-do lists, shoes strewn around the entranceway? It’s easy to let busy schedules get in the way of maintaining an orderly environment—we’ve all been there. But establishing a more peaceful home includes being intentional about the items we place around us. For example, certain objects can uplift us rather than bog us down. Pictures of the family during fun outings or souvenirs from favorite trips can bring back happy memories. Mirrors can create the illusion of more space in smaller rooms so we don’t feel as cramped. Signs with positive affirmations or statements can remind us to be more mindful and maintain perspective. One word of warning: Don’t create too much clutter with your selections. Even an excess of positive items can overstimulate your brain, distract from your focus, or increase levels of cortisol, the body’s stress hormone. If you find yourself drowning in stuff, enlist the family’s help to start putting aside items to donate to charity. As a bonus, giving back benefits your mental health, too. Creating Relaxation at Home When our home is our chaos instead of our castle, we can’t expect ourselves—or our families—to function at our best. A clean, organized, decluttered, well-lit home helps enable a more peaceful life. But add a few relaxation-enhancing extras, like plants, light-blocking curtains for the bedroom, and soothing water features, and you’ll feel less stressed every time you walk in the front door. Decor trends may come and go, but that’s a home investment always worth making.
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What Is Andropause? What You Need to Know and What Can Help!
Do you have less energy than you used to? Is your waistline increasing while your libido is decreasing? If you’re a man in or approaching your 50s, these are some potential problems to be mindful of, as well as some strategies that might help your situation. Signs Of Aging In Men If you’re a middle-aged male, there may be signs that your age is catching up with you. Here are just a few: Low energy/fatigue Loss of ambition/low enthusiasm Reduced sex drive/erectile dysfunction Low mood/mood swings Poor concentration/memory problems Loss of muscle mass/joint pain Sleep issues/tiredness This is just a short list of symptoms; other, more serious, conditions may involve your heart or other organs. For many adult men, the culprit for their issues with energy, mood, and libido is low testosterone. Low Testosterone Testosterone is a hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features traditionally associated with maleness. Also, testosterone is the primary hormone responsible for libido in men. As with many hormones, testosterone levels decrease with age. Testosterone peaks in adolescence and gradually declines around 1% each year thereafter. Those affected by this gradual decline in testosterone may experience emotional changes, physical changes, and changes in sexual function. The aging process can leave some men with low testosterone levels that have been shown to increase feelings of anxiousness, low mood, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. If you find yourself gaining weight, even if your diet has remained consistent, you may be experiencing declining androgen levels. What Is Andropause? Androgens are a group of sex hormones, of which testosterone is the most well-known. Many men approaching their 40s and 50s go through a form of menopause called andropause. The symptoms of andropause include: lowered sex drive mood issues lack of motivation fatigue increased body fat decreased muscle mass, strength, and stamina Some men dealing with the symptoms of andropause may have problems with concentration and memory. Also, having low androgen levels may lead to metabolic issues, such as high blood pressure, high cholesterol, and high blood sugar. Having any of these symptoms may lead to significant health risks and potential higher incidences of premature aging and death. Treatments for Andropause Typical treatments for andropause may include medications and testosterone replacement therapy. However, getting testosterone injections can be expensive and may make health issues even worse for some individuals. Fortunately, there are some natural ways to treat andropause, too. In addition to common lifestyle interventions, such as getting consistent exercise and quality sleep, eating a healthy diet can be an important way to mitigate the symptoms of andropause. Here are some of the best nutrients to help relieve the issues related to andropause… 3 Best Nutrients for Managing the Symptoms of Andropause [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha Ashwagandha (Withania somnifera) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha may help improve memory and attention.* A study conducted on overweight, andropausal men between 40-70, found that ashwagandha, when taken daily, can have a positive impact on such male hormones as DHEA and testosterone. Red Ginseng Red ginseng, from Korea, is a powerful anti-inflammatory and antioxidant.* This form of ginseng may help support energy and raise testosterone to a healthy level in the body.* A recent randomized, controlled trial involved overweight men struggling with the metabolic issues associated with low testosterone. After four weeks, participants who took red ginseng every day saw improvement in their total testosterone level, compared to the placebo group. Vitamin D Vitamin D is primarily known for building bones. However, healthy vitamin D3 levels also can help support your mood, boost your brain function, and generally improve your well-being.* Sometimes referred to as the sunshine vitamin, vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters.* It’s involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system.* So, is there a link between vitamin D and testosterone? One study, involving 54 men with low testosterone and vitamin D, saw increased concentrations of vitamin D in the supplement group. This increase led to a rise in bioactive, free, and total testosterone levels in the supplement group; the placebo group showed no significant change in testosterone levels. [/wc_box] Stay Proactive If you feel like you might be dealing with the symptoms of andropause, be sure to support your testosterone levels naturally with these nutrition and lifestyle recommendations for optimal health and well-being. Scheduling regular check-ups with your doctor is a smart way to maintain a healthy testosterone level. Men over 50 should educate themselves about andropause and its potential risk factors. Also, consider getting regular blood work, as recommended by your doctor. Early detection and treatment can help manage symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having any of the above symptoms. 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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Meal Planning for Weight Loss: Best Tips to Help You Reach Your Goals
If you need or want to shed some weight, one winning strategy is planning your meals ahead of time. It’s one of the simplest ways for you to ensure you nourish your body well while also working toward weight-loss goals. Indeed, studies show meal planning can be helpful for losing weight. A 2021 weight-loss study found that participants who more frequently engaged in meal planning lost more weight over the course of the program. The meal planning appeared to be even more important than exercise planning in terms of effective weight loss. In a 2017 study conducted by French researchers, meal planning was associated with participants having both a healthier diet and less obesity. Here are some meal planning for weight loss tips gleaned from health experts and researchers. Top Meal Planning Tips to Help Maximize Weight Loss Getting Started To shed pounds, you’ll need to create a calorie deficit over the long run. Researchers have discovered that the most successful weight loss usually happens by reducing caloric intake enough to be effective, but not so much that it causes a great deal of discomfort (hunger) or restriction (deprivation). It’s a tricky balance. If your meal plan is too restrictive, you run the risk of losing control when less-than-ideal food choices are present. Generally, health experts recommend reducing calories by no more than 250-500 a day for safe, sustainable weight loss. Ensuring your meals are satiating and satisfying by including healthy fats, protein, and foods rich in fiber can help to protect against getting too hungry. Also, seriously cutting back on refined carbohydrates, saturated fat, and sugary foods will help to keep cravings down and blood sugar levels more even. If you plan to do any weight training or aerobic exercise, your physical activity needs to be considered in your food intake. Protein requirements increase if you plan to build muscle. Also, exercise is a major factor in calorie burning. Consult a registered dietician or healthcare provider to help you determine what type of food plan and caloric intake will be ideal. Your health, weight, age, activity level, and more can all factor into what will work best for you. It’s also important to consult your medical doctor before making any major changes to your diet, especially if you have any health conditions. What Foods Are Best? While there’s no one perfect eating plan for weight loss, choosing foods that support optimal brain and body health is a great place to start. That includes the following nutrient-dense foods: Colorful vegetables and fruits, as well as beans and legumes Healthy fats from nuts, seeds, avocado, olive oil, and omega-3 rich fatty fish Whole grains such as quinoa, rye, brown rice, whole oats, barley, and other cereal grains Lean, organic natural meats, poultry, and eggs; wild-caught fish Moderate amounts of dairy such as probiotic-rich plain yogurt or kefir and low-fat cheese as they are important sources for calcium, B vitamins, and vitamin D (unsweetened, enriched soy alternatives can work if you don’t eat dairy) Herbs and spices To support your brain and body health, there are some foods you need to limit: Refined carbs and added sugars (less than 10% of daily food intake) Saturated fat (less than 10% of daily food intake) Additives, preservatives, artificial sweeteners (try other sweeteners like stevia) Processed foods Alcohol The latest U.S. macronutrient guidelines suggest your diet be comprised of 10% to 35% protein; 25% to 35% healthy fat; and 45% to 65% quality carbohydrates. You may need to alter this ratio depending on your specific needs. Meal Planning Start by going online to get ideas for healthy and delicious meals, knowing your own personal restrictions. If you have family members or a spouse to consider, try to find recipes that can be modified for you. Once you have an idea of what you’d like, sketch out breakfast, lunch, and dinner, as well as snack options for 3-4 days to start. You can plan for longer periods after you get the hang of it. Plan healthy meals you think you’ll really enjoy. Here are some highly nutritious, brain healthy meal ideas to help inspire you: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Overnight oats with chia seeds, Greek yogurt, and berries Scrambled eggs with added spinach, whole grain toast Protein smoothie with unsweetened protein powder, Greek yogurt, plant milk, berries, ground flaxseed and banana Lunch Tuna salad with quinoa, avocado and sunflower seeds Hummus and tofu hand roll on whole-wheat tortilla/chapati Egg salad over spinach and baby green salad with cucumber, beets, and walnuts Dinner Healthy turkey vegetable chili, garlic whole grain or sourdough toast, green salad Broiled salmon, steamed broccoli, and yam Chicken or tofu stir fry over brown rice Snacks Almond butter and sliced apples Greek yogurt and berries Veggie sticks and hummus Almonds and an ounce of dark chocolate [/wc_box] Devise a grocery list based on what you’ll need for your meals. Stick to it when you go to the market! Meal Prep Take an hour or two, perhaps on a Sunday, to do your meal prep. If you live with others, get them involved! Do all that you can ahead of time to facilitate ease during the week. The more prepared your meals and snacks are ahead of time, the easier it will be to stick to them. Here are some ideas of what you can prepare ahead of time. Consider using healthy cooking techniques to maximize the nutritional value of your food. You may need to invest in some glass containers for storage! Bake or grill chicken with olive oil, garlic, and seasonings. Chop when cooled and store. Cut and bake sweet potato brushed with olive oil. Store when cooled. Wash, dry, and chop lettuce, cabbage, and raw veggies, etc. Don’t do more than a few days’ worth to ensure freshness. Store. Bake beets and other mixed veggies together with olive oil and seasoning. Store. Cut fruit. Drizzle a little lemon on top to maintain freshness and dissuade bruising (especially when cutting apples). Store. Boil eggs. Peel and store. Make some quinoa and/or brown rice. Store when cooled. Prep overnight oats. Prep salmon with lemon and olive oil and your favorite seasoning so that it’s ready to broil. Store. Make your turkey chili. Portion and store when fully cooked. Freeze some for future use. Make your hummus. (You can also buy hummus at the market if you don’t want to make it. It doesn’t take long to make though and tastes delicious fresh!) Make a healthy salad dressing ready to go. Make some green iced tea or herbal iced tea to have on the ready. Once you have your bulk items prepared, portion out your meals and snacks for at least the next day – or maybe two days so they’re ready to go. Make a Change It may seem like a lot, but meal planning for weight loss is easier than you think. Enjoy the process as you’re taking time to really care for your health and action to ensure weight loss. 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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Healthy Cooking Techniques: How to Maximize the Nutritional Value of Your Meals
Shall I steam or boil my corn? Will the microwave zap my veggie soup of nutrients? Should I chop my veggies or cook them whole? These are excellent questions to ask when you want to ensure you’re maximizing the nutritional value of the foods you eat. Depending on the type of food, the way you choose to prepare it may increase or decrease how much of its vital nutrients are available to you. Here’s how various cooking techniques can maximize the nutritional value of the food you consume. Benefits of Cooking Food While nutrient-rich raw foods are undeniably healthy, cooked foods offer an equally important way to nourish your body. Aside from being delicious and warming, certain cooked foods can boost digestion and even improve the absorption of many nutrients. Indeed, the cooking process can help to break down the tough outer layer and cellular structure of a number of vegetables, allowing for easier absorption of their nutrients. For example, when tomatoes are cooked, their lycopene is more readily available. The same goes for antioxidants in carotenoids such as carrots, spinach, sweet potatoes, and peppers. Cooked spinach has been shown to have more calcium, magnesium, and iron than raw spinach. And cooked eggs offer protein that’s 180% more digestible than the protein in raw eggs. That said, nutrients can be lost in the cooking process too – especially water-soluble vitamins (vitamin C and B vitamins), fat-soluble vitamins (vitamins A, D, E, and K), and minerals. There are a few tips to follow to minimize nutrient loss. For example, using less water, lower temperatures, and shorter cooking times generally helps to retain nutrients in food. Also, cutting food after cooking can help to lessen nutrient loss as less of the food is exposed to heat and water when cooked whole. Steaming Is Best When it comes to maintaining nutrients in the vegetables you consume, steaming is one of the best methods for cooking. Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water. One research study compared cooking methods and nutritional value with broccoli. Steaming maintained the highest levels of nutrients over boiling, microwaving, or stir-frying. Steaming even helps to preserve water-soluble vitamins like vitamin C. Only 9-15% of vitamin C was lost in a study that steamed broccoli, spinach, and lettuce. Some may think steaming is too bland, but you can usually flavor it well with spices, a little lemon, and perhaps some olive oil after your vegetables are cooked. Microwaving Is Good Surprisingly, while microwaving tends to take moisture out of food – it holds nutrients very well. Although it doesn’t always cook or warm foods evenly, microwaving is safe, fast, and easy. The short cooking time and reduced exposure to heat are what make it a great way to retain your food’s nutrients. A Harvard Medical School report explains, “Using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any other cooking method and shows microwave food can indeed be healthy.” Who knew? Careful When Boiling Boiling food is easy, fast, and convenient. But there are a few important things to know in order to minimize nutrient depletion when boiling foods. When you boil food, water-soluble vitamins are lost at a higher rate than other methods of cooking as they leach out of foods immersed in water. For example, green veggies such as broccoli and spinach may lose as much as 50% or more of their vitamin C in boiling water. Similarly, when meat is boiled, it can lose as much as 60% of its B vitamins. However, the water retains most of the soluble vitamin content and all the minerals that leach out of the vegetables and meat during boiling. If you reserve boiling foods for soups, stews, and other recipes that are broth-based, you can capture a lot of the water-soluble nutrients that leach out! Boiling has some benefits too. Vegetables and whole grains contain anti-nutrients that may make absorption of nutrients more challenging. For example, lectins in legumes and whole grains can interfere with the absorption of iron, calcium, zinc, and phosphorus. When you boil these foods, it reduces anti-nutrients that impede nutrient absorption, reports Harvard University School of Public Health. Simmering and poaching, which involve immersing foods in water at lower temps, have very similar effects as boiling. The Take on “Roast and Bake” Roasting and baking are synonymous. They both use dry heat to cook foods. Roasted and baked foods generally lose a minimal amount of nutrients. But meats do lose their vitamin B content (as much as 40%) due to the longer cooking times at high temperatures. However, you can counter this loss by simply adding the juices back on top of your roasted meat. When roasting vegetables, you can boost nutrient and fiber content by not peeling them. Also, using oil when roasting can speed up the cooking process and help increase fat-soluble vitamin absorption from vegetables. Consider baking your veggies in a covered casserole dish. That way much of their natural moisture is retained – as well as their water-soluble vitamins. The Benefits of Sautéing and Stir-Frying Sautéing and stir-frying with a moderate amount of healthy fat like olive oil is a great way to cook and boost nutritional value. The added healthy fat has been shown to improve absorption of the beneficial antioxidants and compounds found in fresh produce. For example, absorption of beta carotene was nearly 7 times greater in stir-fried carrots over raw ones in one study. When people consumed tomatoes cooked in olive oil, blood lycopene levels increased 80% more than without the oil! About Grilling and Broiling Grilling and broiling, like roasting, use dry heat either from below (grilling) or above (broiling). Unfortunately, when grilling meats, up to 40% of the minerals and B vitamins are lost as the meat juices fall away. Keep in mind also that grilling may pose a health risk. Potentially cancer-causing substances called polycyclic aromatic hydrocarbons (PAHs) can form during the process of grilling meat when fat drips onto a hot surface. On a brighter note, nutrient loss is less with broiling as more juices are retained. And these are great cooking methods for vegetables without losing too many nutrients. They can make tougher vegetables more flavorful and easier to digest too! Frying Pros and Cons In general, frying is not a recommended cooking method for health, but it isn’t so bad when it comes to nutrient retention. The fiber content of potatoes is increased by frying due to the formation of resistant starch. And frying vegetables does tend to retain nutrients. Fried foods are generally a good source of vitamin E as well. However, frying can damage the omega-3s in fish, reducing omega-3 content by 70% or more. Stay Informed Research continues to reveal new insights on how cooking methods impact nutritional content. Stay informed. Regardless of the cooking method, remember that you can’t really go wrong with a brain healthy diet filled with colorful vegetables, legumes, fruits, whole grains, lean meats, fatty fish, fermented foods, and healthy fats. 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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We Asked A Sleep Expert How To Get The Best Rest, Here’s What He Said
In an era where hustle culture often prioritizes productivity over rest, the significance of sleep quality cannot be overstated. We recently chatted with Dr. Shane Creado, our resident sleep expert, to uncover the intricacies of achieving a good night’s sleep. Let’s get into it! The Foundation of Quality Sleep “When we talk about sleep quality, we’re thinking about three things: the absence of sleep apnea, pain, and stress,” - Dr. Creado. He points out that achieving these factors requires a proactive approach. It's not enough to just avoid these hindrances; you must actively cultivate conditions that induce quality sleep, a concept Dr. Creado emphasizes throughout our chat. 5 Expert Tips for How to Get Better Sleep Consistent Schedule One significant step towards maintaining quality sleep is setting a consistent wake-up time, even on weekends. This practice helps regulate the body’s internal clock and creates what Dr. Creado calls “training wheels” for sleep. A consistent sleep schedule and a calming morning routine can help prepare the mind and body for a restful night. Managing Stress For Peaceful Nights There is a strong connection between stress and sleep quality, according to Dr. Creado. “Anxiousness and sleep are opposites,” he adds. “That's why it's vital to wind down effectively before bedtime.” Creado recommends incorporating relaxation techniques such as meditation into your daily routine. “Infusing your routine with sleep-supporting practices is like giving your body and mind the training they need to fall asleep,” says Creado. Sleep supplements like Put Me To Sleep Naturally and Calm My Brain can aid in calming the mind and supporting the body’s transition into sleep mode.* By prioritizing stress management in the hours leading up to sleep, individuals can create an environment conducive to restful slumber. Leveraging Supplements Wisely Shifting to the topic of sleep supplements, Dr. Creado highlights the benefits of melatonin as a sleep aid, but he cautions against misuse. “Taking melatonin alongside caffeine, such as in coffee, negates its effectiveness.” Instead, he advises that individuals maintain proper hydration throughout the day and create a calm, dark sleep environment to optimize the effectiveness of supplements. Additionally, Dr. Creado recommends exploring other sleep-supporting ingredients that enhance the effects of melatonin, such as l-theanine, GABA, and magnesium.* “These nutrients, when used appropriately, can promote deeper and more restorative sleep.” - Dr. Creado The Bedroom As a Sanctuary Dr. Creado cautions against the intrusion of gadgets into the bedroom. “Light and radiation from tech devices can take a toll on sleep hygiene. The bedroom should be a space for relaxation and slumber, devoid of technological distractions.” Treat your bedroom as a sanctuary for good sleep. The Path to Rejuvenating Sleep Hydration, winding down, a calming environment, and a nightly routine are all integral components of cultivating restful slumber. By taking a proactive role in managing stress, utilizing sleep-supporting supplements, and creating a sleep-conducive atmosphere, individuals can set the stage for nights of rejuvenating rest. Take it from our sleep expert: sleep is not a passive state; it’s an active investment in your well-being. About Dr. Creado: Dr. Shane Creado is a board-certified psychiatrist and sleep medicine physician who works with athletes every day to prime their performance with solid habits and good rest. He hosts the Overcoming Insomnia course, which teaches evidence-based sleep improvement strategies, and has authored “Peak Sleep Performance: Cutting-Edge Sleep Science,” a #1 Amazon new release in Sports Medicine (March 2020). 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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What is Serotonin? Serotonin Functions, Ranges, Side Effects & More!
Do you ever wonder what makes us feel happy? One possible happiness generator is serotonin – the brain neurotransmitter responsible for mood regulation and overall well-being. Let’s look at the science behind serotonin to learn more about its functions and importance in our moods and daily lives. What Is Serotonin? Serotonin is a chemical found in the human body that helps regulate mood and social behavior. While serotonin is best known for its importance in the brain, it’s also present in other parts of the body, including the blood, central nervous system, and gastrointestinal (GI) tract. In fact, most of the body’s serotonin is found in the gut, where it helps to regulate digestion. So, how does serotonin work? When levels of serotonin are low, it can cause feelings of sadness or distress. But when levels are high, it can lead to mania or even psychosis. That’s why it’s important to have a balanced level of serotonin in your system. Low serotonin can be caused by genetic factors, stress, or certain medical conditions. High levels of serotonin can be caused by certain medications or drugs. Serotonin and the Brain Serotonin is involved in numerous brain functions, including mood, appetite, sleep, learning, and memory. This neurotransmitter is produced in the brain by neurons. It’s then stored in synaptic vesicles, which are tiny sacs that store neurotransmitters. When a neuron is stimulated, the vesicles release their contents into the synaptic cleft, which is the space between neurons. The serotonin then binds to receptors on the next neuron and activates them. This process allows serotonin to relay messages from one neuron to another. This chemical messenger is thought to help regulate mood and emotions. Low levels of serotonin can disrupt communication between neurons, and can lead to: feelings of sadness and hopelessness low mood loss of appetite sleep pattern disruptions feelings of anxiousness High/Low Serotonin Serotonin levels can affect a person’s mood and well-being. Having too much or too little serotonin can come with side effects. If there’s too much serotonin in the brain, it can lead to a condition called serotonin syndrome, which can be fatal. Symptoms of serotonin syndrome include high blood pressure, increased heart rate, sweating, agitation, confusion, and seizures. Having too little serotonin in the brain can cause mood and sleep problems. Low serotonin also may lead to problems such as migraines and irritable bowel syndrome. For those with extremely high or low levels, a serotonin level test may be recommended. Serotonin Level Test The serotonin level test is usually conducted on individuals who may have carcinoid syndrome (a group of symptoms associated with carcinoid tumors). Those with carcinoid syndrome often have high levels of serotonin in the blood. The serotonin level test can help determine the amount of serotonin in the blood. This simple procedure involves drawing blood from a vein, typically inside the elbow or on the back of the hand. Ranges can vary from lab to lab, but normal serotonin levels are generally accepted to be between 50 to 200 ng/mL. Though there’s some debate over what’s considered normal, levels lower than 50 ng/mL may be an indication of potential mood problems. A higher-than-normal range may indicate carcinoid syndrome. Be sure to consult with your healthcare provider before getting the serotonin level test to determine if it’s the right option for you. Since the serotonin level test might not be necessary for everyone, other natural wellness interventions can be explored to help support your serotonin status and improve your daily health. 2 Ways to Support Healthy Levels of Serotonin Healthy serotonin activity can be maintained in the brain and body by eating certain foods and supplementing your diet with nutrients that can help facilitate serotonin production. Dietary Sources of Serotonin You can find serotonin in some foods, but it’s also produced naturally by your body. Some dietary sources of serotonin include: Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are all good sources of tryptophan, an amino acid that’s converted into serotonin in the brain. Eggs: Eggs are another good source of tryptophan. Eating eggs regularly can help increase serotonin levels. Fish: Tuna, salmon, and halibut contain high levels of omega-3 fatty acids. These fats are essential for proper brain function and may help increase levels of serotonin. Fruits and Vegetables: Fruits and vegetables contain vitamins and minerals that are necessary to produce serotonin. Dark leafy greens, bananas, oranges, berries, and tomatoes are all healthy choices. Incorporating these foods into your diet may help increase serotonin levels, which may improve your mood and overall sense of well-being. Serotonin Supplements BrainMD’s Serotonin Mood Support was created specifically to promote multiple mechanisms that maintain healthy serotonin levels in the brain.* It can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that can facilitate quality sleep.* This supplement contains essential nutrients and herbs that can help support serotonin production, such as vitamin B6, vitamin B12, folate and, 5-HTP, as well as a patented form of saffron.* It’s always recommended to consult with your doctor or healthcare practitioner before beginning any supplement regimen. Support Your Serotonin Functions While serotonin plays an important role in regulating many bodily functions, it’s also a vital component for mental and emotional well-being. When serotonin levels are balanced, you may experience an improved mood, higher energy levels, and better overall health. Supporting serotonin – with diet, supplements, and other lifestyle measures – can help you maintain good physical and mental health over the long haul. 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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Mindful Parenting Tips: How to Help Your Child's Mental Health
Anyone with kids in the modern world knows that being a parent—and, for that matter, being a kid—isn’t easy. Our young people are now growing up with many challenges that didn’t exist in previous generations, like the 24-7 frenzy of digital devices, unrealistic standards portrayed on social media, and mass shootings at schools. Other issues are longstanding, but that doesn’t make them any less harmful: bullying, peer pressure, substance abuse, and weight control issues or eating disorders, to name a few. Of course, the COVID-19 pandemic further negatively impacted our youth. According to a 2023 report by the American Psychological Association (APA), trouble was brewing even prior to this. “In the 10 years leading up to the pandemic, feelings of persistent sadness and hopelessness—as well as suicidal thoughts and behaviors—increased by about 40% among young people,” the report stated. But an unforeseen and unprecedented global pandemic piled on additional stressors, like isolation, disrupted school, and deaths of loved ones. It’s no wonder the U.S. Surgeon General released an advisory at the end of 2021 about the growing mental health crisis affecting our youth. As a parent, it breaks my heart to see some of the stats he cited—like that 1 in 3 high school students and half of female students reported persistent feelings of sadness or hopelessness. Clearly, it’s more important than ever that we parents help our kids navigate these challenges and promote positive habits for better mental health. While so much in this world isn’t under our control, that’s all the more reason to take the steps that are. Read on for some of the most impactful ways you can create a well-balanced lifestyle for your children. As a bonus, these mindful parenting tips will keep parents on a healthier track, too. 4 Mindful Parenting Tips for Optimizing Your Child’s Mental Health Here are some key strategies to keep in mind for optimizing your child’s mental health—and why they’re crucial to implement: Create Better Eating Habits Eating habits are developed in childhood, so it’s important to establish healthier practices early on in life. For example, avoid eating with your family in front of a screen, as this often leads to excess calorie consumption. One study even linked it to higher cholesterol levels in preschoolers. Mindless eating can lead to weight gain, which has been its own health crisis among youth in recent decades. Instead, try to sit down as a family for dinner every night, and set aside a designated (screen-free) place for it. This has numerous benefits, aside from making meals more mindful. Research has shown that family dinners assist in adolescents having fewer emotional and behavioral problems, as well as better mental health, improved interactions with others, and greater overall life satisfaction. It has also been linked to a lower risk of eating disorders, substance abuse, and childhood obesity while boosting academic performance. Unfortunately, busy parents often succumb to many other unhealthy habits in the home when it comes to their kids’ diet. They may keep sugary beverages in the house, like soda, juice, and sports drinks, rather than reaching for healthier options like fruit-infused water or nutritious smoothies. Or they may try “food policing,” making kids clean their plates before they can leave the dinner table. Avoid these common pitfalls and make sure all foods you stock are healthy; that way, there’s no chance of a wrong choice, at least at home. And I have found that when you create those habits at home (and for their school lunches), kids learn how to make better choices all by themselves. Encourage Exercise Just like with diet, it’s up to us parents to model the best behavior for our kids and show them that a satisfying and healthy life is an active life. As screen time has risen over the decades, so have weight control issues among our youth—and I don’t think that’s a coincidence. Involving your kids in exercise can get them outside for some fresh air, teach them teamwork and healthy competition through sports, or provide quality time for the whole family. I was really fortunate that my daughter, Chloe, loved joining me for one of my favorite activities, Kenpo karate lessons. We went every week to the dojo, broke a sweat, learned useful skills for self-defense, and enjoyed priceless mother-daughter bonding—all while getting her in the routine of moving her body. We parents know that the old saying “Do as I say, not as I do” does not work with our kids. They do what we do. So set that good example and get them hooked on some kind of exercise regimen in their younger years. Their bodies will benefit all life long. Maintain Parenting Balance My husband, Dr. Daniel Amen, wrote the book on parenting—and now it’s a DVD, called New Skills for Frazzled Parents. He calls it “the instruction manual that should have come with your children,” and I have to agree. He offers many clear, simple, and effective techniques to help children become more adaptable, compassionate, responsible, and resourceful. After all, we may raise them, but eventually, we must send them out into the world and hope they do the right thing. Here are just some of his parenting techniques that I have found helpful: Get involved with your kid’s life so they know they can count on you. Be open to learning, and understand that you and they will make mistakes. Listen to their thoughts and opinions. Be loving yet firm, setting appropriate rules and boundaries. Prioritize quality time spent as a family on a regular basis. Show compassion, warmth, care, and kindness. Make sure to have fun together—you’ll boost physical and emotional well-being for the entire family. Create a Bedtime Routine We know that a lack of quality sleep can have all kinds of detrimental effects on kids and adults alike. But for young people, they can trigger more serious setbacks, since their brains are still developing. Lack of sleep may lead to depression, attention and learning problems, or poor impulse control and judgment. Unfortunately, we all know that kids can resist going to bed. What’s a parent to do? Create a calming and healthy bedtime routine—and adhere to it. Take your time and understand that it may take time to stick. But be firm and consistent, and you’ll find it a much easier task. For example, you may have your children brush their teeth, and then put them to bed with a story. But you can also plan ahead in the hours leading up to bedtime. Avoid overly stimulating TV programs or reading material, heavy meals or snacks, and mobile devices. And, if desired, try a relaxing technique together, like breathing or meditation. Getting into such a practice can help with lowering anxiety around the clock, and it may start yet another healthy habit that carries into their later years. Building Children’s Resilience The good news is, that even as children’s mental health hits crisis mode, there are more resources and more awareness around mental health than ever before. For example, the APA has released a list of 10 additional ways to help build better-coping skills for our youth, and there are a lot of great recommendations. From encouraging social connections and volunteer work to teaching self-care and self-discovery, we can help young people adjust and bounce back in a fast-changing world. I know firsthand how much pressure can be put upon us as parents. But it’s up to us to use mindful parenting skills to take some of the pressure off kids as they develop and mature. Remember that one day they’ll be in charge—and they’ll be parents themselves. Let’s make them as healthy, responsible, and resilient as possible to set the stage for future generations to come.
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