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Signs of Emotional Trauma in Adults: How to Heal From Old Wounds
If you’ve read my book, The Relentless Courage of a Scared Child, you know that I come from a long line of trauma in my family. My grandmother on my mom’s side survived serious devastation during World War I, as a child in Lebanon. Her instability and volatile emotions in adulthood, the result of unprocessed trauma, contributed to my mom leaving home at only 16 years old. Grandma’s husband, meanwhile, was a closet drinker who became a quadriplegic in a tragic car accident when he was 55. Unfortunately, the trauma didn’t end with their generation. One of my uncles was addicted to drugs, and another uncle was murdered. But my mom, who wanted her family to have better choices and chances in life, was determined to carve out a different path for us. As difficult as it was, I have learned to see my family’s past, and my personal trauma, as not all negative. It has even offered a few blessings. For example, I know that my mom’s persistence and determination in the face of such setbacks gave me my trademark grit and will to succeed. Developing those characteristics was crucial for overcoming my own major challenges in adulthood, like being diagnosed with thyroid cancer while still in my 20s. I also learned from my family’s and my own experiences that our trauma can hold us back. We can get stuck in a cycle of pain that harms us and the people we love. That was certainly the case with many previous generations, who were not given the opportunity to heal from their tragic past experiences. But tough breaks and serious difficulties can motivate us, making us stronger for whatever comes our way in life. That’s why it’s so important to work through those old wounds and start on the road to recovery. Signs of Emotional Trauma in Adults In decades past, topics like mental health and emotional trauma were considered taboo. The old thinking was along the lines of, “Get over it, suck it up, and move on.” But today we understand that trauma isn’t something to be ignored—it’s something we need to face and work through. That’s because trauma that has been stuffed down or covered up with unhealthy coping strategies will crop up in dangerous, even life-threatening, ways. Here are just a few common side effects of unaddressed emotional trauma: Addiction. It’s common for those who experience a traumatic event, or a series of them, to self-medicate with drugs (including alcohol) or food, or to escape through other addictions like gambling. But addictions become their own problems—with a long list of new potential traumas that can occur as a result. And the worst part is that substance abuse and other numbing tactics do not help the root issue. They only push it down, and the trauma remains unresolved. Violence and Anger Issues. The Substance Abuse and Mental Health Services Administration (SAMHSA) warns that anger is a common side effect of going through a traumatic event. Anger leads to physical changes in the body, like rapid heartbeat, tightened muscles, adrenaline release, an increase in blood pressure, and faster or erratic breathing. Ongoing anger has been linked to heart disease, high blood pressure, trouble sleeping, digestion problems, and headaches. And, if not resolved, anger may open the door to depression, anxiety, risk-taking behaviors, or physical violence. Anxiety and Panic Attacks. According to the Anxiety & Depression Association of America (ADAA), those with trauma can experience a spectrum of anxiety symptoms, from an uptick in general worrying to full-blown panic attacks. They may also avoid situations or people that they associate with the trauma. But, just like with substance abuse, avoidance doesn’t address the root of the problem. Nightmares, Flashbacks, and PTSD. Reliving a traumatic event can retraumatize you all over again. Nightmares lead to additional problems, like not getting enough sleep or experiencing insomnia. And flashbacks can interrupt daily life. Interestingly, PTSD can present itself in opposite ways: Some people experience a dissociated state or numbness. Others may be hyperaroused, feeling jumpy or unable to concentrate. Depression and Suicidal Thoughts. Studies have shown the links between childhood trauma, emotional trauma, major depressive disorder, and suicide. Depression can make it difficult to function from day to day, and the devastating effects of suicide reach far beyond the victim. Hormonal Issues. It’s a little-known fact that trauma can mess with your hormones. And that can lead to all kinds of symptoms, from anxiety and depression to fatigue and a compromised immune system. Traumatic events release stress hormones like cortisol, and when trauma repeats itself—such as with abusive parents, domestic violence, or PTSD—they keep being released. This can lead to physical symptoms, like chronic fatigue syndrome or heightened susceptibility to colds and COVID-19. Many people never make the connection between their physical symptoms and their past trauma. How to Heal Emotional Trauma Some people go through trauma and heal without intervention, while others are scarred and have trouble moving forward. The ADAA notes that various risk factors may increase the likelihood of post-trauma effects. These risk factors include being female, having a lower IQ, having been previously exposed to trauma, having a prior mental health condition, genetics, and certain personality traits. Regardless, everyone experiences some kind of trauma from their lives or upbringing. What happened may have been beyond our control, but we are able to take responsibility for our healing. Here are some ways we can start the process: 1. Get Help Asking for help is a sign of strength, not weakness. Depending on your situation, you may need medical intervention, such as rehabilitation to treat an addiction. You may benefit from group therapy or joining a support group. Or, you may want to talk to a mental health professional, therapist, or counseling hotline. Whatever you do, you don’t have to suffer alone. It’s immensely healing to seek help and connect with other people who have gone through whatever you’re dealing with. 2. Boost Your Brain Health Did you know trauma actually rewires your brain? The amygdala, or the “emotional brain,” kicks in our fight-or-flight response in fearful situations. It overrides the prefrontal cortex, which is responsible for our sound decision-making. So, when our brains store a traumatic memory, it’s easy for our brain and emotions to get hijacked when triggered again—even if we aren’t in grave danger. Work to heal your brain with soothing habits such as prayer, meditation, and deep breathing. You may also take supplements for mood support and calming effects. And make sure to care for your brain and body with a healthy, anti-inflammatory diet and regular exercise. 3. Tell Your Story I have to admit, it was scary at first to talk about my past traumas and family history. But, even if you need to wait until after you’ve had some time to heal yourself, you’ll find it beneficial to share your story. You’ll help countless others who have been in your shoes, and you’ll remove some secrecy, shame, and pain around what happened. It’s been a crucial step in healing for me. As they say, sorrow shared is sorrow halved. Changing Your Trauma Story It’s true that trauma can have long-lasting, even lifelong, effects. In the past, I believed this was simply my fate—that I had been negatively affected by trauma throughout my life and always would be. I felt shame, regret, and maybe even a little bit helpless at times. But I learned that I don’t have to be a victim of my past. I was able to come to terms with my most troubling events, work through my feelings around them, care for my body through healthy lifestyle choices, and emerge stronger than ever before. In my work, I’ve seen countless people do the same. Don’t be afraid to take back control over your circumstances and rewrite your own story.
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Here’s How You Can Try Quality Mood Supplements for FREE!
Many things can provide happiness in our lives. Unfortunately, there are also many things that can steal our happiness, such as persistent negative thoughts and periods of low mood. Low Mood Mood issues can make everyday life feel draining. Low mood is often linked to low energy and lack of sleep. Other signs of low mood may include: Negative or guilty thoughts Mental fogginess Avoiding social interaction Overeating and emotional eating Periods of low appetite Difficulty with concentration and memory Since many people dismiss these issues as just feeling down, they may not get the help they need, which can result in serious physical or emotional difficulties. Standard Treatment for Mood Issues Most people who experience mood issues are desperate to regain their energy and positive outlook on life. Though some of these individuals might be tempted to try a quick fix (by taking a medication or other illicit substance) to help mitigate their problems, it might be better for them to seek out natural solutions first. Certain nutrients may help to improve their mood…without the side effects. However, if you’re experiencing severe mood issues, such as extreme mood swings, it may be necessary to seek out medical help. Extreme mood problems may require medication or other forms of treatment, as recommended by a doctor. However, unless otherwise advised by your healthcare provider, it’s always best to seek out natural support for mood problems before automatically turning to high-powered medications, which may worsen existing issues or cause other mental or physical challenges. Natural Mood Support Mood problems may be caused by several factors, such as unhealthy habits and lifestyle factors, or may be instigated or exacerbated by nutrient deficiencies. The good news is that many nutraceuticals have been researched for their mood-supporting benefits, with promising results. One of the best nutrients that can help support mood is saffron. What Is Saffron? For centuries, cultures around the world have cultivated saffron for a variety of purposes. Saffron has been used as a culinary spice, digestive aid, aphrodisiac, and mood-booster. It’s a spice able to give color, flavor, and aroma to foods. Derived from the female reproductive parts (stigma) of the flower of Crocus sativus, saffron is produced today just as it has been since ancient times…by hand. The stigmas must be carefully handpicked and dried since machines can’t perform this delicate work. It takes 4,500 Crocus sativus flowers just to produce one ounce of saffron spice. This labor-intensive extraction process has made saffron the most expensive spice in the world. The best ways to consume saffron are by using it as a spice in cooking or by taking high-purity supplements. If you struggle with maintaining a positive mood or just want to have more happiness in your life, consider taking BrainMD’s mood-supporting saffron supplement… Happy Saffron Plus ® This breakthrough nutraceutical formula was scientifically designed to promote a positive mood.* It brings together nutraceutical preparations of the two most traditionally revered “happiness herbals” – saffron flower extract and curcumin from the turmeric root – with zinc, a mineral essential for life and vital for positive mood.* Benefits of Happy Saffron Plus This supplement combines three potent ingredients to provide maximum mood support.* Now, Happy Saffron Plus® is available in both capsule or gummy formats. Based on considerable clinical and other scientific research, this formula offers: Powerful support for positive mood* Increased capacity for coping with feelings of anxiousness* Enhanced alertness under stress* Happy Saffron Plus ® Ingredients Here are the 3 ultra-pure, high-potency ingredients found in Happy Saffron Plus®: affron® Standardized Saffron Extract. Saffron has been the “happiness spice” in the Middle East for centuries. Modern clinical benefits fully support the traditional reverence for saffron. affron® is a water-extracted saffron concentrate standardized for its most active constituents. This extract has performed extremely well for improving mood, both in adults and adolescents, in clinical trials at a dose of 28 mg per day.* Longvida® Optimized Curcumin Extract. The turmeric root parallels saffron as an Asian happiness herbal. Curcumin is the molecular complex from turmeric root that can help improve mood.*¹ This Longvida® ingredient features excellent absorption of curcumin and has worked well in clinical trials at 400 mg per day or higher.* Zinc, as Glycinate. This mineral is essential for the functioning of at least 300 enzymes essential for our life processes, and about 2000 different human proteins.* People with mood problems typically have low blood levels and supplementing with zinc often supports a healthy mood.* The combination of zinc with affron® saffron and Longvida® curcumin has the potential to elevate mood, perhaps even in individuals who don’t feel they have a mood problem.* All three of these ingredients are documented to improve mood in controlled human clinical trials.² BrainMD’s Free Trial Program BrainMD’s Free Trial program offers a sample package of some of our top-selling supplements, including Happy Saffron Plus®. After 14 days, you’ll be enrolled into a subscription service and receive a monthly supply of Happy Saffron Plus® for the low price of $43.74. BrainMD will notify you prior to the subscription upgrade and before processing any payments for your first Subscription Delivery shipment. Every 30 days, your credit card will be charged, and a new shipment will be sent to the address supplied at the time of enrollment. You may adjust, pause, or cancel your subscription at any time and for any reason by contacting BrainMD’s Customer Care Team (see below). This offer is only valid in the U.S. One trial program may be purchased at a time by each customer. Be Healthier and Happier Happier people tend to be healthier, live longer, have better relationships, and experience more success in life. Boost your bliss with quality mood supplements like Happy Saffron Plus®. Order your FREE sample today! BrainMD Customer Care Team Email: support@brainmdhealth.com Phone: (888) 850-5287 M-F 6 AM – 5 PM PST At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Happy Saffron Plus and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Fusar-Poli, L., Vozza, L., Gabbiadini, A., Vanella, A., Concas, I., Tinacci, S., Petralia, A., Signorelli, M. S., & Aguglia, E. (2020). Curcumin for depression: A meta-analysis. Critical Reviews in Food Science and Nutrition, 60(15), 2643–2653. https://doi.org/10.1080/10408398.2019.1653260 2. Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D. O. (2021). Effects of saffron extract supplementation on mood, well-being, and response to a psychosocial stressor in healthy adults: A randomized, double-blind, parallel group, clinical trial. Frontiers in Nutrition, 7, 606124. https://doi.org/10.3389/fnut.2020.606124
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Here Are Some of the Best Foods to Lower A1C
Are you tired of worrying about your A1C levels? Are you looking for natural ways to manage your A1C? We’ve got you covered! Below is a list of delicious, natural foods that may help lower your A1C levels. Say goodbye to bland diets and restrictive meal plans, these superfoods are loaded with flavor and can help you maintain optimal blood sugar levels. Let’s take a closer look at what A1C is and how you can better manage it with healthy foods… What is A1C and How Does it Affect Your Health? A1C is a test that measures your average blood sugar level over the past 3 months. The A1C test can be used by doctors to diagnose diabetes and prediabetes. Levels above 6.5% indicate diabetes, and levels between 5.7% and 6.4% indicate prediabetes. A1C levels Even a small reduction in A1C can reduce your risk of developing long-term health problems. What Are the Risks of Having High A1C? There are many risks associated with high A1C levels, and people with blood sugar issues may be at a greater risk of developing serious health conditions. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively. High A1C levels also can lead to an increased risk of stroke. What Does an A1C-Lowering Diet Look Like? There are several types of natural foods that may help lower your A1C levels: Fiber-rich foods: Foods high in fiber can help slow down the absorption of sugar into the bloodstream, which can help keep blood sugar levels under control. Good sources of fiber include beans, fruits, and vegetables. Protein-rich foods: Protein helps stabilize blood sugar levels by slowing down the rate at which sugar is absorbed into the bloodstream. Lean meats, fish, and legumes are all excellent sources of protein. Healthy fats: Healthy fats can help improve blood sugar management by providing energy and helping to slow down the absorption of sugar into the bloodstream. Examples of healthy fats are avocados, nuts, seeds, and olive oil. Making small changes to your diet can have a big impact on your A1C levels. To help lower your A1C, be sure to incorporate these healthy foods into your diet. 7 Delicious Natural Foods That Can Help Lower A1C Levels 1. Leafy Greens Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Introducing a variety of leafy greens into your diet may be an important step toward lowering your A1C levels. Also, adding leafy greens to smoothies, juices, salads, soups, and stir-fries is an easy way to boost your nutrient intake. 2. Fatty Fish Salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which may help lower A1C levels. These healthy fats may help to lower inflammation and improve insulin sensitivity. 3. Beans and Legumes Beans and legumes, like black beans and lentils, are a great source of fiber and protein. They also can help stabilize blood sugar levels and keep you feeling full longer (satiety). They’re also high in antioxidants and phytochemicals, which can help to protect cells from damage and reduce inflammation. Legumes are an excellent source of protein and essential nutrients, making them a perfect food for those looking to lower their A1C levels. 4. Nuts and Seeds Nuts and seeds are a nutritious snack that can help to regulate blood sugar levels. They’re also a good source of healthy fats, protein, and fiber. Almonds are a good source of magnesium Walnuts are packed with protein and fiber Pumpkin seeds are rich in vitamins, minerals, antioxidants, and fiber Find a variety you like and go nuts! 5. Berries Berries are packed with antioxidants, which may help to lower your A1C levels. Also, compared to processed snacks, berries are low in sugar and calories, making them a healthy way to satisfy your sweet tooth without raising your blood sugar levels. 6. Flaxseed Ground flaxseed is an excellent source of fiber and magnesium. These nutrients can help improve insulin sensitivity and lower A1C levels. 7. Healthy Fats Healthy sources of fat – like avocados, extra virgin olive oil, and coconut oil – are great for reducing inflammation in the body and supporting healthy blood sugar levels. Foods to Lower A1C Lowering your A1C levels doesn’t need to be an arduous task. Making these suggested tweaks to your diet can help improve glycemic control. Not only are these delicious food options low cost and easy-to-find, but they also provide essential nutrients to support your energy, circulation, and much more. So, if you’re looking for all-natural ways to bring down your blood sugar, start incorporating more of these powerhouse foods into your meals today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about 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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6 Self-Care Practices for Better Mental Health
The term “self-care” is thrown around a lot today, but what does it really mean? For starters, I think self-care means looking after my physical, emotional, and mental well-being. And by caring for ourselves in this holistic way, we can better attend to everyone and everything else in our lives. It can even inspire other people to take better care of themselves. That’s why I always stress: Self-care definitely isn’t selfish. But once you have some of the basics down, such as a fun and challenging exercise routine and a healthy diet, what else can you do to improve your mental health? If you’re looking for some ideas for self-care routines and activities to improve your mental and emotional wellness, read on—these are some of my favorites. 6 Self-Care Strategies for Better Mental Health 1. Nix the negative thoughts. Negativity is everywhere in our world. From adopting a victim mentality to focusing on what everyone else is doing wrong, many people love to wallow on the dark side of life. If this sounds familiar, ask yourself: “Is that approach actually helping me?” My husband, Dr. Daniel Amen, has been vocal about squashing the happiness wreckers he calls Automatic Negative Thoughts, or ANTs. They have all sorts of terrible effects over time, potentially leading to depression, anxiety, grief, and even an increased risk for dementia. Some examples of these toxic ANTs include thinking of the worst-case scenario (catastrophizing), engaging in all-or-nothing thinking, blaming others, and constantly comparing ourselves to other people. Instead, Daniel and I use a technique created by Byron Katie. When you find yourself stewing on a negative thought, ask yourself: Is it true? Is it true with 100% certainty? How do you feel when you have this thought? How would you feel if you didn’t have this thought? Then turn the thought around to its opposite and see if the new one is actually truer than the original one. You’ll be surprised at how many of your thoughts have no basis in reality. And you’ll get in the habit of putting some distance between your thoughts and yourself—because they’re not the same thing. You are not your thoughts, and you don’t have to let them run your life or drag you down. 2. Get social. When we surround ourselves with positive people and experiences, our happiness levels tend to rise. Seems simple, right? But too many Americans are now struggling with loneliness—to such a degree that it’s been declared a new epidemic by the U.S. Surgeon General. On the other hand, studies have shown that healthy habits can be contagious. So why not grab some friends and start an ongoing exercise meetup or fitness challenge? With a buddy, you’re more likely to meet your health goals—while reaping the many health benefits of social engagement. If you’re one of the people struggling with loneliness, find ways to give back in your community. Not only does giving back improve your physical and emotional well-being, it connects you with others and gives you a purpose outside of yourself. In general, see if you can overlap your healthy habits with some much-needed social time in our disconnected world—think of it as a double whammy for better mental health and longevity. 3. Nail your sleep routine. When we’re not well-rested, we can’t function at our optimal level. In the short term, not enough sleep or poor-quality sleep makes you irritable and dulls your mental performance. Over time, a consistent lack of sleep can even create problems with memory and cognitive functioning. That’s why it’s crucial to prioritize your shut-eye and set up some bedtime routines that will support a great night’s rest. First, start winding down a few hours before you hit the pillow. End the frantic emails and aggressive TV programs. Turn off and silence any electronic devices. Take a scented bath; I love adding lavender oil for its calming effects. Relaxation-inducing supplements, such as GABA, melatonin, and magnesium, are also helpful. If you enjoy a short activity just before bed, do a meditation or read an inspiring book. With these suggestions, you’ll be drifting off in no time—and staying sound asleep until morning. Plus, setting up this kind of routine helps establish a rhythm so that it becomes second nature every night. 4. Reduce screen time. Planting yourself on the couch and zoning out to television or spending hours doom-scrolling the internet does you no favors. It not only crowds your mind with information overload (much of it unnecessary), but it keeps you from doing more nurturing, active, or creative tasks. It may also wreak havoc on mental health, suggests a study led by the Yale Department of Psychiatry and Columbia School of Nursing. It found that “youth who spent the most time on their digital technology were statistically more likely to exhibit higher levels of internalizing problems two years later.” These problems include depression, anxiety, social anxiety, physical complaints, and more. And let’s not forget that our devices can become addictive, starting a vicious cycle of dependence at any age. 5. Go inward. We all need a break every now and then. Even though it seems like you’re “doing nothing,” taking time for peace and quiet, inner reflection, daydreaming, and mindfulness can pay off big time when it comes to your mental health. Here are some practices you can try: Spend 10 minutes journaling when you wake up or before you go to bed—or both. Write a gratitude list every morning, listing what you’re thankful for. Or make it a family tradition at the breakfast table every morning, to start the day on a positive note. Begin a meditation I love starting and ending every day this way. It helps promote mindfulness, concentration, and calm all day long. Take a brisk walk in nature without any devices. An active break in your day, with some fresh air, helps boost your energy and productivity in the long run. You’ll notice improved attention and performance afterward. Spend some time in solitude every day. Let your mind wander. You’ll be surprised at how much renewal this basic tactic provides. Plus, I get so many great ideas when I’m simply daydreaming! 6. Build emotional resilience. When we can’t process our emotions, it’s like not being able to digest food: We can’t get the “nutrients” we need (that is, the lessons we can extract from our challenging experiences), and the whole system backs up. In addition, many of us have a backlog of emotional trauma that’s interfering with our current day-to-day life, and we might not even be aware of it. As a person who faced plenty of trauma while growing up, I know how it can affect adulthood—even leading to physical ailments. We can’t control many things in life, but we can control how we respond to challenges. As we know, adopting a victim mentality only makes everything worse. Try instead to see how life is teaching you the necessary lessons to grow and take responsibility for your role in any situation. Focus on what you can control. And regularly work out your emotions through healthy practices, such as journaling, talk therapy, or exercise (I love Kenpo Karate and Tae Kwon Do). Whatever you do, don’t suppress your emotions or cover them up with harmful habits like drinking alcohol. Let them surface, acknowledge them, and work through them instead—so they don’t bubble up in troubling ways later on. Self-Care for Mental Health and Longevity You’ve probably heard the saying, “Don’t count the days, make the days count.” The good news about prioritizing self-care strategies is that you’ll do both: achieve greater lifetime longevity and enjoy every single day along the way. Start with just one habit right now and add more self-care strategies as you go. Before you know it, you’ll have a full arsenal of ways to stay at the top of your mental health game.
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What is Holy Basil? One of the Best Ways to Address Your Stress!
In today’s fast-paced world, many people experience periods of stress. Since stress affects millions of American adults, let’s take a closer look at this issue and how to address it naturally. Basics of Stress Contrary to popular belief, not all stress is bad. Stress is a normal part of living and affects those of all ages. It can help improve your: Resilience Productivity Problem solving Ability to adapt to new challenges Stress can become a problem when it’s intense, recurring, or remains unresolved over an extended period. At that point, stress can take a toll both physically and mentally. Stress can affect behavior, outlook, and overall health. Many health concerns may be initiated or aggravated by stress. When stress is ongoing, it can increase the risk of developing problems related to your weight, heart, and mood. One of the best natural ways to manage a healthy response to stress is with adaptogens. What Are Adaptogens? According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.” Adaptogens are widely considered to be any natural substance that helps the body “adapt” to a variety of difficulties. They’re a unique class of herbs that can help the body resist physical, chemical, and biological stressors. They’ve been used for centuries in traditional medicine systems such as Ayurveda and Chinese Medicine. Today, adaptogens are gaining popularity for their purported ability to improve health and well-being. This is likely due to our lives becoming more and more inundated with stress. Many people are bombarded with stressors from work, family life, and the 24/7 news cycle. Adaptogens work by helping to regulate the body’s stress response. This regulation can occur at the level of the adrenal glands, the hypothalamic-pituitary-adrenal (HPA) axis, or the sympathetic nervous system. By regulating these stress response systems, adaptogens can help keep the body in a state of homeostasis (balance). There are many different types of adaptogens, and each has its own set of benefits. However, they all share one common goal: to help the body better cope with stress. Let’s take a closer look at one of the most potent adaptogens. Holy Basil What is holy basil? Also referred to as Tulsi, holy basil (Ocimum sanctum) is an Eastern herb that’s been revered as “The Queen of Herbs” in Ayurvedic medicine for over 3,000 years. An adaptogenic herb, holy basil supports the body’s natural protective response to physical and emotional stress.* Adaptogenic herbs don’t alter mood, but they can help the body function optimally during times of stress.* Research demonstrates that they do this by modulating the production of stress hormones like cortisol and adrenaline.* Holy basil has been long revered as a powerful antioxidant with antibacterial, analgesic, antifungal, and anti-inflammatory properties.* Compelling research data suggests that holy basil’s greatest potential lies in the areas of promoting relaxation and a healthy response to stress.* According to clinical research, holy basil may help support the body’s natural response to stress. A six-week, double-blind, placebo-controlled human study examined subjects with stress symptoms. Those who received a holy basil extract formula showed a 39% greater improvement in stress symptoms than those who received a placebo. If you’re dealing with excessive stress, consider trying holy basil, which is different than the basil used as an herb in many meals. BrainMD offers high-quality, brain directed supplements that can help you feel calm, content, and better able to manage stress or mental strain. If you’re looking for a premium stress support supplement that includes holy basil, we’re proud to offer… Everyday Stress Relief Everyday Stress Relief was designed to help replenish your brain and body’s nutrients that can be depleted by stress. This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, without making you sleepy.* It also helps with apprehension, tension, worry, and fatigue.* Here’s what you’ll find in this high-potency formula: Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.* The amino acid taurine supports the adrenal glands and is crucial for coping with stress.* The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxious thoughts and other problems related to stress.* A phytochemical derived from green tea, l-theanine helps to manage tension.* Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.* This safe, non-sedating, and non-habit-forming formula combines the multiple beneficial actions of these well-studied herbs and nutrients to help your brain and body cope with stress on multiple levels.* Natural, Nutritional Boost While it’s perfectly natural to feel the effects of stress, if you need a little added support to provide some relief and peace of mind, look for foods and supplements with holy basil. Getting more adaptogenic herbs, like holy basil, into your diet may be an important step in optimizing your health. If you’re looking for a natural way to help manage stress, give Everyday Stress Relief a try today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Everyday Stress Relief or 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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Unlock The Secrets Of A Healthy Brain: 10 Takeaways From The Latest Genius Webinar With Dr. Amen
Pursuing a goal of wholeness means taking what you know about wellness to another level. Wholeness means every aspect of your wellness (your morning habits, hydration, exercise, diet, mental health, etc.) comes together in perfect harmony with your daily life – your work balance, community, relationships, and more. When it comes to wholeness, few things are as precious as the health of your brain. The latest Genius Webinar, hosted by brain expert Dr. Daniel Amen, was a treasure trove of insights to optimize your brain and protect it from potential risks. With practical principles emphasizing the importance of prevention, healthy habits, and mindful choices, Dr. Amen offers a roadmap to a bright, vibrant mind. Let’s dive into the top takeaways from the webinar, which provide actionable steps to help prioritize and nurture your brain health. Guarding Against Risk Factors Driving home the point that safeguarding your brain health begins with preempting or addressing risk factors, Dr. Amen explains how a poor diet, sedentary lifestyle, inadequate intake of omega-3 fatty acids, and low blood flow can contribute to cognitive decline. Recognizing these risk factors and adopting strategies to prevent them can be a pivotal step in the journey toward a healthier brain. The Brain’s Best Friends and Foes Avoiding habits that harm the brain while embracing those that enhance its function is a recurring theme in the webinar. Dr. Amen emphasizes the importance of steering clear of detrimental practices like excessive alcohol consumption while engaging in activities that protect and nurture the brain, such as regular exercise and mental stimulation from new learning and brain games. Detoxification and Brain Health Detoxification is a key strategy for brain wellness. Dr. Amen highlights the significance of structured detox programs, which include avoiding alcohol, supporting liver health, consuming detoxifying vegetables like brassicas, increasing fiber intake, and staying hydrated. These measures aid in cleansing the body and maintaining optimal brain function. This is something BrainMD can give you a helping hand with. Sign up for our Rewards Program and get special access to discounts and much more to help detox your body and support your brain. Hormonal Harmony Healthy hormones play a vital role in brain health. Dr. Amen stresses the importance of quality sleep, a well-balanced immune system, and managing a healthy weight to promote hormonal equilibrium. These factors contribute to a thriving brain and overall well-being. Breaking Free from the Past Dr. Amen shattered the misconception that negative familial habits are incapable of being altered. By training ourselves to avoid harmful habits and adopt positive ones, we can effectively mitigate the impact of genetic predispositions. This empowering insight underscores the potential we possess to change the trajectory of our brain health. Shielding Your Brain Both internal and external factors can pose risks to brain health. It’s incredibly important to protect your head from potential injuries and traumatic events. Prioritizing safety measures and adopting preventative practices can go a long way toward preserving cognitive well-being. In short, don’t forget to wear a helmet! Vitamin D: Let the Sunshine In! Maintaining adequate levels of vitamin D3, which has been referred to as the “sunshine vitamin,” is a crucial factor for brain health. Whether through sensible sun exposure or supplements, ensuring you receive the right amount of this vital nutrient can contribute to optimal brain function and overall vitality. The Marvel of Smart Mushrooms Incorporating Smart Mushrooms – which include lion’s mane, reishi, cordyceps, and other potent mushrooms – into your diet can have huge benefits. These fungi possess neuroprotective properties and can enhance cognitive function, making them a valuable addition to your brain-boosting toolkit. Be Proactive Above all, prioritize your health to avoid potential illnesses. By adopting a proactive approach and consistently implementing brain-healthy practices, you can reduce the likelihood of developing health challenges, allowing you to savor life with a sharp and resilient brain. Armed with these takeaways from Dr. Amen’s Genius Webinar, you now possess a well-rounded approach to elevating your brain health. By addressing risk factors, making informed choices, detoxifying your body, nurturing hormonal balance, cultivating positive habits, and embracing natural brain boosters, you’re well-equipped to embark on a journey toward cognitive excellence. Remember, the keys to your brain’s well-being are right at your fingertips – a gift you can nurture and cherish forever. To unlock exclusive offers, access insider-only perks (like private webinars with Dr. Amen!), and earn points every time you shop, join BrainMD Rewards. For a limited time, get 2,500 bonus points just for signing up! Sign Up for Rewards NOW 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 is A1C and What Should My Number Be?
Ever get confused with all those names and numbers on your blood work results sheet? Perhaps you’ve seen A1C on the list and have wondered what it is. Well, wonder no more! Today, we’ll take a closer look at A1C to show you how managing it can make a big difference to your overall health. What Is A1C? A1C is a test that measures your average blood sugar level. It can give your healthcare practitioner a good idea of how well you’re managing your health. This test also may appear as hemoglobin A1C, HbA1c, glycated hemoglobin, and glycosylated hemoglobin. Why You Should Get Your A1C Tested A1C testing is important because it can provide a clearer picture of your overall health. This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for those with insulin challenges and is used to diagnose type 2 diabetes and prediabetes. Importantly, it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Your doctor may order an A1C test to see how well your blood sugar levels have been controlled over the past few months. If your A1C is high, it means that your blood sugar levels have been high over the past three months and you’re at a greater risk for developing serious health complications. This is why it’s so important to keep your A1C level under control. What Are the Risks of Having High A1C? There are many risks associated with high A1C levels, and people with blood sugar issues may be at a greater risk of developing serious health conditions. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively. High A1C levels also can lead to an increased risk of stroke. How to Interpret A1C Test Results Normal A1C levels are below 5.7%. If your A1C is higher than that, it means your blood sugar levels have been high and you may need to make some diet and lifestyle changes. Your A1C results can range from 4% to 6%, which is still within the normal range. But if your results are consistently 6% or higher, it’s a good idea to talk with your doctor about ways to lower your blood sugar levels. Even a small reduction in A1C can reduce your risk of health problems, such as nerve, kidney, and heart issues. How Long Does It Take to Get Test Results? It can take up to two weeks for A1C test results to come back. If your A1C test results are high, it means you have too much sugar in your blood and you may need to make changes to your diet and lifestyle. Consult with your doctor or healthcare provider. Interpreting Your A1C Test There are a few other key things to consider when interpreting your A1C results that can give you a more complete picture of your overall health. First, it’s important to understand that your A1C results are just one part of the puzzle – they should be interpreted along with other blood tests, such as your lipid panel and fasting glucose levels. Second, keep in mind that A1C results can vary depending on the time of day they were taken – for the most accurate results, it’s best to have them taken first thing in the morning. If you’re on any medications that could affect your A1C levels (such as birth control pills or statins), be sure to mention this to your doctor so they can interpret your results accordingly. How to Lower Your A1C? If you’re working to lower your A1C levels, there are a few things you can do to help. First, work with your healthcare practitioner to come up with a plan that’s right for you. This may include making changes to your diet and exercise routine. Also, you may need to take medications or insulin to regulate your A1C levels, per your doctor’s recommendation. In addition to medications, there are several natural interventions you can try to help lower your A1C levels. Some of the Best Natural Ways to Lower Your A1C Levels Here are just a few ideas for how to lower your A1C levels naturally. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Be sure to: monitor your blood sugar levels regularly take steps to prevent low blood sugar levels (hypoglycemia) take steps to prevent high blood sugar levels (hyperglycemia) cut out sugar-sweetened beverages and artificial sweeteners use cinnamon in your cooking since it can help lower fasting glucose levels, improve insulin sensitivity, and reduce HbA1c stay as active as possible eat a healthy diet manage stress get plenty of quality sleep [/wc_box] Also, be sure to talk to your doctor about any changes in your medications, diet, supplements, or lifestyle habits. Get to Know Your A1C Deciphering A1C results can be tricky, but it’s important to understand the meaning of them so you can get a better sense of your overall health. Knowing what these numbers mean for your body can help you make decisions and changes in lifestyle habits that can keep you healthier over the long-term. It’s also good to remember that not all conditions are permanent; with a healthy diet, exercise program, and medical care, you may be able to reduce the risks associated with high A1C numbers. So, review your results periodically and take action if necessary. Your future self thanks you! 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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Enhance Your Drinking Water with BrainMD’s New H2 Boost!
Water is vital for every part of your body. Since much of the human body is composed of water, your cells, tissues, and organs need adequate hydration to function at their best. Here are just a few reasons why water is so crucial to the human body: It’s the universal medium of life on Earth: fundamental for our cells’ life processes It’s essential for blood circulation (oxygen, nutrient delivery), the lymphatic system (which transports wastes), and for the urine (which excretes unwanted substances) It helps regulate the body’s temperature It’s fundamental for saliva, proper digestion, and joint lubrication It’s also important to remember that water is a nutrient the body needs. As with other nutrient deficiencies, failing to drink enough water can create problems for your brain and body. Dangers of Dehydration Since the brain is mostly composed of water, even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Some common signs of dehydration are: extreme thirst dark urination less frequent urination confusion dizziness fatigue Dehydration is also associated with urinary/kidney issues, brain atrophy, poor concentration, memory difficulties, diminished school/work performance, and increased sensitivity to pain. Hydrogen-Rich Water Hydrogen (H) is the oldest, lightest, and most abundant element in the universe. Molecular hydrogen (H2) is a colorless and odorless gas that consists of one electron and one proton. Up until 2007, H2 was considered an inert gas. Now it’s regarded as a signaling gas molecule like other physiological gases such as nitric oxide (NO), carbon monoxide (CO), and hydrogen sulfide (H2S). Hydrogen-rich water (HRW) is simply water that contains a high amount of molecular hydrogen (H2). The first HRW was referred to as electrolyzed reduced water (ERW); created in Japan in 1931, it was initially used in agriculture. In 1965, ERW was approved for human consumption, and many used it to help with various gastrointestinal symptoms. ERW has an alkaline pH, or a negative oxidation reduction potential (ORP), which indicates its antioxidant effect. It was later determined that the H2 gas in ERW was responsible for its negative ORP. To give your drinking water an extra kick of antioxidant power, BrainMD is proud to announce the arrival of its new hydration creation… BrainMD’s H2 Boost Molecular Hydrogen H2 Boost Molecular Hydrogen is a clinically validated water enhancer that offers powerful antioxidant support.* With 80 mg of magnesium, H2 Boost can infuse your water with up to 12 parts per million (ppm) of hydrogen. Top Benefits of H2 Boost This powerful, neuroprotective antioxidant penetrates the blood brain barrier to help defend against oxidative stress and support: Cognition and healthy energy* Better heart, gut, and mitochondrial health* Increased stamina and exercise performance* Healthy aging* Who Can Benefit from H2 Boost? The Middle Aged and Elderly: Molecular hydrogen may help to delay DNA aging, which supports longevity.* Also, it’s been shown to improve cognition by about 27% when compared to placebo groups.* H2 may help protect neurons from oxidative stress-induced injury and even cell death.* Adults of All Ages: Adults of all ages can enjoy the positive effects of this product.* Among its many other benefits, research shows that taking molecular hydrogen can significantly reduce the inflammatory response.* Those Struggling with Fatigue: Within 15 minutes of administration, a single dose of molecular hydrogen has been shown to increase alertness to about the same level as 100 mg of caffeine.* H2 Boost Ingredient Magnesium Magnesium is an essential mineral for all the cells of the body and is fundamentally important for the electrical activity of the brain’s nerve cells and for the healthy functioning of their trillions of information connections (synapses). Known as “the relaxation mineral,” magnesium plays an important role in hydration, muscle relaxation, energy production, regulation of adrenaline, and overall sleep quality. H2 Boost FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take H2 Boost? As a dietary supplement, adults may dissolve 1 tablet in at least 16 oz of water and drink immediately. Do not swallow tablet directly. Keep out of reach of children. Is this product safe for everyone to take? H2 Boost isn’t recommended for children. Also, if you’re nursing, pregnant, taking medication, or have a medical condition, consult your physician before taking this product.* Can this supplement make me dependent on it, or addicted? No, this product isn’t a drug so using it won’t result in dependence.* What other BrainMD supplements would support this supplement? H2 Boost is effective as a stand-alone product. However, you can take it with Omega-3 Power or Vegan Omega-3 Power for added brain health benefits, and NeuroVite Plus multivitamin for full-spectrum vitamin and mineral support. Does this product contain any allergens? No. It’s free of added sugar, dairy, gluten, corn, egg, or yeast, and has no artificial colorings or flavorings. Also, it’s vegan. [/wc_box] Hydrate Better! Proper hydration is critical to health and wellness. Be sure to drink plenty of pure water every day, especially during the summer months or if you live in an arid region. Whether you’re at home, work, school, or on-the-go, drop a H2 Boost tablet into your water bottle and feel the difference molecular hydrogen can make to your hydration.* Try H2 Boost Molecular Hydrogen today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about H2 Boost Molecular Hydrogen and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Healthy Food Swaps: Nutritious Alternatives to Unhealthy Foods
A lot of Americans still hold the strange misconception that eating healthy is a hassle. They’re afraid that this lifestyle choice costs too much money (it doesn’t), requires too many “weird” ingredients (nope), or doesn’t taste good (nothing could be further from the truth). One of the biggest lies people tell themselves is that healthy eating is about deprivation: We have to take too many things off our shopping lists and dinner plates. But healthy eating is really about abundance, choosing the cornucopia of delicious foods that the earth naturally provides. And, in most cases, it’s a cinch to replace any old unhealthy standbys with beautiful whole foods that look, taste, and—most importantly—make us feel great. Omni Diet-Inspired To counteract the Standard American Diet (SAD), I created The Omni Diet, which is based on solid science, not fads. It’s centered around nutrients from whole, living plant foods (vegetables, fruits, nuts, and seeds), balanced out with the perfect amount of high-quality protein (fish and lean meats). Essentially, the diet breaks down to 70% plant foods and 30% protein. Your body wants for nothing while operating at peak performance. The Omni Diet boosts your energy, decreases the risk of many diseases, optimizes brain and hormone functioning, and makes your body healthy from the inside out. With so many nutrient-rich foods to choose from, you don’t need to feel deprived or hungry. And it’s easier than you think. To get you started, I’m going to provide you with plenty of simple and healthy food swaps you’re going to love. Healthy Food Swaps: Sweets No doubt about it—America has a sugar crisis. This addictive additive has been called a “public health hazard” and “the new tobacco” for its terrible effects on health, plus its “hidden” presence in a wide variety of foods. However, sugar alternatives are also disastrous, including the carcinogenic saccharin (known under the brand name Sweet’N Low), as well as sucralose (Splenda), aspartame (NutraSweet, Equal), and acesulfame potassium (Sweet One, Sunett). Pro Tip: If you need to replace sugar as an ingredient, try stevia, monkfruit, or coconut palm sugar. Just make sure you choose varieties without additives, and use all sweeteners sparingly. If it’s a sweet snack or dessert you’re seeking, don’t reach for a doughnut, cookie, candy, cake, or any of the thousands of other ultra-processed sugar bombs available on grocery store shelves. Eat a piece of whole fruit instead. (The good news is, once you ditch the sugar for good, you’ll be able to truly enjoy the taste of fresh fruit.) Since most fruit does have high sugar content, choose carefully and don’t overdo it. I recommend organic strawberries, blueberries, raspberries, and blackberries. Berries have less impact on blood sugar and offer more nutritional value, compared to starchy or high-sugar fruits like bananas and pineapples. Maybe you’re a dedicated chocolate lover. You can still satisfy a sweet tooth with better-for-you options. Chocolate doesn’t have to mean the junk food candy bars next to the checkout line. These cause spikes and then dips in blood sugar, which make you want even more sugar. Instead, try a square of dark chocolate (look for 70% cacao) served with ¼ cup of raw, unsalted nuts. Pro Tip: I love BrainMD’s Brain in Love chocolate bar, which allows you all of the decadence of chocolate without any sugar, artificial flavors, or dairy, plus 3 grams of fiber and 3 grams of protein per serving. That’s a true treat for your body. Healthy Food Swaps: Condiments, Dips, and Sauces A little splash of this, a smear of that—condiments, dips, and sauces can make our food that much more delicious. But if you choose the wrong options here, you can easily turn a healthy dish into a disaster. Many Americans routinely slather their vegetables with butter or pour gobs of ranch dressings onto their salads. Why drown delicious, healthy food in sugar, salt, and fat? No matter what ingredient you’re seeking, there’s likely a healthier replacement. When a recipe calls for soy sauce, I swap out a gluten-free low-sodium tamari sauce. When a meal includes butter, cheese, ketchup, or mayonnaise, I reach for homemade, sugar-free guacamole, salsa, or hummus. These dips are also great for parties, sports nights, or just for midday snacks. I replace chips, pretzels, or popcorn with chopped vegetables, which are delicious when dipped in hummus or mashed avocados. Use broccoli, bell peppers, carrots, snow peas, cauliflower, jicama, cherry tomatoes, or celery. Pairing these with avocado-based dip adds fiber, protein, and healthy fats. I also recommend a peanut butter swap. Peanuts are a common allergen (which can lead to inflammatory problems), and prone to molds and fungi that can also result in inflammatory reactions. They contain aflatoxin, which is a carcinogen, and are high in omega-6 fatty acids. Pro Tip: I opt for raw organic almonds or other tree nuts and butters instead. (In fact, peanuts are a legume, not a nut.) Nut butters can be used in all kinds of great ways, including as a dip for apple slices as an easy dessert or snack. Sprinkle with cinnamon for added benefits—this humble spice assists in regulating blood-sugar levels, which helps make you less likely to reach for those ultra-processed sweets you’re trying to avoid. Healthy Food Swaps: Breads and Grains Junk-food carbs, refined carbs, white carbs—whatever you call them, they should be avoided at all costs. Not only do foods like bread and pasta create spikes and crashes in blood sugar, they can trigger inflammation and are highly addictive. That means the more of them you eat, the more you crave. While not all carbs are evil (such as my amazing keto bread recipe), we should be mindful about which we choose. For example, many Americans love the comfort-food favorite, potatoes. That’s an easy fix—just swap out sweet potatoes. They have more flavor, but they also have a lot more nutrients: beta-carotene, manganese, B vitamins, vitamin C, and fiber, to name a few. Unlike the white kind, they have also been found to improve blood sugar regulation. I love these served roasted or in mashed form. Meanwhile, cauliflower is a great substitute for rice or, if mashed, for potatoes. Other heartier veggies include yams, pumpkin, and butternut squash. Pro Tip: Speaking of squash, this versatile veggie can also be used to replace pasta. I reach for a zucchini or a yellow crookneck squash, then simply use a vegetable peeler or julienne slicer to make squash “ribbons” that are just like pasta, only much healthier. You simply toss them with a dressing of lemon juice, olive oil, and sea salt, or with a fresh homemade pesto—so simple, so delicious, and no blood sugar crashes in sight. Or, instead of pasta, use shirataki noodles, which are made of only fiber and water, so they don’t pose the usual carb pitfalls. You can also refer to The Brain Warrior’s Way Cookbook for tasty bread alternatives, like Pumpkin Muffins, or try making The Omni Diet’s Omni-Style Crepes. If you’re making burgers or wraps, go green by using the leaves of lettuce, collard greens, or cabbage instead of a bun. I also use storebought coconut wraps instead of bread or tortillas. Utilize my extensive recipe bank for more ideas! Swap Out for Better Health When you give simple carbs, ultra-processed foods, and unhealthy fats the heave-ho and instead choose items like fresh veggies, lean protein, and healthy fats, you’ll look and feel better in the short-term, of course. But the real benefits will compound over time: more energy to do the things you love, a longer life to spend with your family, and fewer mood swings to make your days lower-stress overall. What’s not to love? You can literally eat your way to better physical and mental health with a few simple switches.
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Healthy Habits for Longevity: 5 Best Lifestyle Choices for Healthy Aging
Did you know that by 2034, adults ages 65 and older are projected to outnumber those who are under age 18, for the first time in U.S. history? That’s just one interesting fact in the U.S. Census Bureau’s 2020 report “Living Longer: Historical and Projected Life Expectancy in the United States, 1960 to 2060.” This extensive look at American longevity, which tracked stats on population aging, also noted that the life expectancy for our overall population is projected to increase by about six years, from 79.7 in 2017 to 85.6 in 2060. That’s a big jump from previous generations. The report states that between 1960 and 2015, male life expectancy increased by about 10 years (to 77), while female life expectancy grew by almost 9 years, to 81.7. This is positive news, but there’s a catch: With people living longer, it’s more important than ever to take care of our bodies—and the earlier, the better. It’s crucial to establish healthy aging habits that will not only carry us into our elder years, but carry us through them with greater ease, comfort, and enjoyment. Healthy Aging What does healthy aging require? We’ll delve into more detail below, but here are a few key components that help ensure you’ll stay healthier over the long haul: Improve Your Brain Health It’s never too early to start taking better care of your brain. Remember, brain health is a cornerstone of mental health. And a brain working at its optimal level is going to pay off by enabling better health decisions at any age. Avoiding risky behaviors while adopting brain-boosting habits helps set you up for success and helps prevent neurodegenerative diseases like Alzheimer’s and other types of dementia. Physical Activity & Mobility Movement is not an option! Too many Americans today lead sedentary lifestyles. In fact, some medical professionals have claimed that excessive sitting is the new smoking. That’s because it’s a lifestyle choice that’s very destructive to health—yet totally preventable. Everything from walking and jogging to strength exercises and sports are great choices to get you moving and get you healthier. Diet and Nutrition It’s a no-brainer that what we consume affects every single part of our bodies. When we rely on a SAD diet—that is, the Standard American Diet, chock-full of ultra-processed foods—we increase inflammation in the body and can experience all kinds of dangerous effects, from weight management issues to diabetes. The Phenomenon of "Super Agers" While many people associate aging with a loss in vitality, especially in brain functioning, there are people who are defying this assumption. They’re called cognitive super agers, and they’re elders who haven’t succumbed to the same cognitive decline that has affected many people in their age group (80s and 90s). Super agers perform better on memory tests than their peers. The National Institute on Aging released information about this category of Americans in 2020, noting that the over-90 population is actually the fastest-growing population group in the U.S. Different studies have found certain factors in common among the super agers: a thicker cingulate cortex (a brain region that’s important for memory); a higher density of certain neurons linked to social intelligence and awareness; and more brain volume/less shrinkage overall. Scientists are examining the reasons behind their super ager status, such as genetics, environment, and lifestyle. 5 Healthy Habits for Healthier Aging Want to enter the super ager category? Start now. Beginning healthier habits from a young age is ideal, but no matter what age you are, it’s never too late to begin. Try these tactics for the best results: 1. Exercise The Heart Foundation reports that the average American is active for less than 20 minutes per day. And one study found that the people who are the most sedentary have a greater risk of disease and death. That includes diabetes, heart attack and stroke, as well as a 49% increase in risk of death by any cause. The good news is, simply walking for 60 to 75 minutes per day can help counteract those effects. Don’t forget about strength training, too. As we get older, we naturally lose muscle mass. That’s one reason why strength training is so important—especially for women, to help combat bone loss that can contribute to conditions like osteoporosis. One 2018 study stated that resistance exercise (strength training) “may be the most optimal strategy to improve the muscle and bone mass in postmenopausal women, middle-aged men, or even the older population.” 2. Brain Boosters Another benefit of exercise is that it boosts blood flow to the brain. But there are other steps you can take for better brain health: taking nutritional supplements, going for a preventative screening like a brain SPECT scan, avoiding head trauma, and reducing your negative thoughts, to name a few. You’ll also want to keep your brain active by learning new things, especially as you age. Many older people can find themselves less stimulated or motivated after retirement, for example. But staying engaged with hobbies, sports, educational pursuits, or even relaxing pastimes like jigsaw puzzles and chess games can help keep your brain active and sharp. 3. Sleep Adults should aim for about 7 to 8 hours of sleep every night. For some people, sleep isn’t something that comes easily. But when sleep suffers, so do many aspects of our lives. When people are tired, they’re more likely to skip that exercise session, choose highly processed “convenience foods,” and make poor lifestyle decisions in general. A sound sleep-hygiene strategy can help maximize your shut-eye. You might develop a relaxing nighttime routine, such as turning off the electronics at least 1 hour before bedtime, meditating, and listening to soothing music. Sticking to the same wake-up and sleep times is beneficial to establish a rhythm. And you might consider adding sleep-inducing supplements to your regimen. I have used time-release melatonin with valerian root and magnesium to great effect, while others reach for solutions like 5HTP, GABA, and inositol. 4. Diet and Nutrition The right foods offer many benefits for the body. Did you know that beets and cayenne pepper can help increase blood flow to the brain? Or that cruciferous veggies like cabbage, broccoli, cauliflower, and Brussels sprouts help detoxify the body? On the other hand, you’ll want to avoid nutritionally empty foods like sugar—and beware of all the ways they sneak into your diet through packaged or prepared foods. In general, follow an anti-inflammatory diet that contains omega-3 fatty acids, which you can find in fatty fish (such as salmon or anchovies). Omega-3 fatty acids have been associated with numerous benefits, including improvements in blood flow, brain function, memory, and mood, but they also help reduce brain shrinkage as a result of aging. You can also take supplements like fish oil, probiotics, and curcumins. 5. Social Life The National Institute on Aging report mentioned above highlighted a Northwestern University study that examined the link between social factors and healthy cognitive aging. Comparing cognitive super agers and their cognitively average peers, researchers found that super agers “reported more friends and family connections, a finding that builds on past research showing links between psychological well-being and lower risk of Alzheimer’s.” Become a Super Ager with Healthy Aging Habits As Americans live longer, thanks to medical advancements and improved quality of life, we’re asking more of our bodies than ever before in our human evolution. Luckily, we also have more knowledge and resources than ever before to better care for ourselves. And it’s never too early—or too late—to start a healthier regimen to protect and improve our physical health. We want our brains and bodies to not only survive over the long haul, but to perform at their peak for decades to come. That’s the kind of healthy aging we should all aspire to.
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What is Glyphosate and Is It Harmful to My Health?
Did you know you might be consuming a potentially harmful substance with every bite you take? Glyphosate, a commonly used herbicide, has sparked controversy and raised concerns about its presence in our food supply. As this debate continues to gain momentum, it’s crucial to dig deeper and unravel the true extent of glyphosate’s effects on our health. How harmful is glyphosate? Let’s explore the impact this controversial chemical may have on our well-being. From farm to fork, it’s a topic that affects us all, so let’s dig in! What is Glyphosate? Glyphosate, the active ingredient in Roundup, is the most widely used herbicide in the world. Typically used in agriculture and lawn care, it’s effective at killing broadleaf weeds and grasses, however, it’s also been linked to several health concerns. Critics of glyphosate argue that it’s a carcinogen and endocrine disruptor. Glyphosate also has been linked to kidney issues, reproductive problems, and birth defects. Due to the conflicting and inconclusive evidence, it’s still unknown if glyphosate is harmful to human health. However, many health experts believe it’s best to err on the side of caution and avoid exposure to this chemical whenever possible. History of Glyphosate in Our Foods Glyphosate has been a registered pesticide in the U.S. since 1974. Use of this common pesticide has increased exponentially in recent years due to the widespread adoption of genetically engineered crops. While glyphosate is considered safe by many regulatory bodies, growing evidence suggests it may be harmful to human health. Glyphosate has been linked to a number of health problems, including hormone disruption and reproductive problems. In 2015, the International Agency for Research on Cancer (IARC) classified glyphosate as a “probable human carcinogen.” This classification was based on limited evidence from epidemiological studies, which showed an increased risk of non-Hodgkin’s lymphoma in people exposed to glyphosate. Another study found that exposure to glyphosate may increase the risk of premature death. The study showed that people with high levels of glyphosate in their urine had a significantly increased risk of dying from any cause over the next 20 years, compared to those with lower levels of glyphosate in their urine. There’s also evidence linking glyphosate to hormone disruption and reproductive problems. Studies have found that glyphosate may interfere with the endocrine system and disrupts the hormones involved in reproduction and development. Alarmingly, one study found that low doses of Roundup (a formulation of glyphosate) created high incidences of birth defects in frog and chicken embryos. Sources of Glyphosate in Our Foods There are several sources of glyphosate in our food supply. Some of the most common include: Non-organic Soybeans: According to the U.S. Environmental Protection Agency (EPA), glyphosated soybeans are the predominant type of soybean grown in the U.S. The USDA estimates that over 90% of soybean acres were treated with glyphosate between 2006-2012. Corn: Glyphosate is commonly used as a pre-harvest desiccant on corn, meaning it’s sprayed on the crop to dry it out prior to harvest. This practice is controversial, as it increases the risk of glyphosate residue contamination in maize products. Canola: Like soybeans, glyphosated varieties of canola are widely planted in North America. In Canada, over 90% of canola farms use glyphosate herbicides. Fruits and Vegetables: Glyphosate is sometimes used as a pre-harvest desiccating agent on fruits and vegetables such as apples, pears, potatoes, and tomatoes. While this practice isn’t widespread, it does increase the likelihood of residue contamination in these foods. Best Ways to Avoid Glyphosate in Foods Though it may be impossible to completely rid your diet of glyphosate, here are some top tips for how to avoid exposure to these toxins in your foods: Check labels carefully for the presence of glyphosate or other herbicides. Buy organic foods whenever possible. Wash fruits and vegetables thoroughly before eating them. Avoid processed foods and eat whole, unprocessed foods whenever possible. Stay Informed About Glyphosate Glyphosate has become a controversial issue when it comes to our food supply. With its potential health risks and environmental impacts, many are calling for stricter regulations of this chemical and greater transparency from companies who use it in their products. As consumers, we can demand safer alternatives and learn more about how this prevalent herbicide is impacting our environment and our health. By staying informed on these issues, we can make better decisions regarding what we consume and support responsible manufacturers that don’t use glyphosate in their production processes. Hopefully this article has provided some basic information about glyphosate. As research on this pesticide continues, we’ll get a more accurate picture of its potential impact, whether negative or not, on human health. 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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Here Are Some of the Best Ways to Eat Healthy on a Budget
If you frequent trendy vegan restaurants or shop at high-end health retailers, you know that eating healthy can get expensive, fast! But it doesn’t have to. With a little planning and forethought, you can enjoy healthy eating without breaking the bank. Indeed, research from the Harvard School of Public Health found that healthy eating costs just $1.48 more a day than consuming less healthy foods. That said, healthy eating on a budget does require effort. You’ll need to be both creative and willing to do without some conveniences. Here are tricks and tips gleaned from health- and budget-conscious experts to help you save money without skimping on your enjoyment of food – plus some delicious, nutritious, and affordable recipes! 6 Top Tips for Affordable, Healthy Eating + Recipes! 1. Start Eating Meals at Home Eating home-cooked meals is one of the best ways to affordably enjoy healthy food. That means switching from eating out to eating in, packing a lunch, and bypassing the prepared foods section of the market. It’s all about planning. Decide what you’d like to eat during the week and make a well-thought-out list of food items to buy at the grocery store. People who shop in grocery stores typically spend less than buying online, research suggests (although there are some online deals to be had). Use ingredients that are called for in several recipes to ensure you’ll use what you buy. Keep in mind that your leftovers from dinner can make a great lunch the following day. Find recipes online. Ask friends for ideas. Choose dishes that can last for a few days like a healthy turkey chili or a killer-tasting hummus. Beware of over-shopping. A study in the American Journal of Agricultural Economics found that a typical American household wastes about 32% of the food it buys! Buy perishables for a few days at time to reduce the likelihood of food going bad. Also, remember to shop after you’ve eaten. You’ll be less likely to over-shop on unnecessary food items. 2. Go Big on Whole Grains and Beans Whole grains such as brown rice, quinoa, and oats – and all types of beans such as pinto, black, lentils, white, soybeans, and garbanzo beans – deliver nutrition and value in spades. They’re loaded with fiber and nutrients and are very versatile when it comes to recipes. They’re filling, delicious, and inexpensive. Use them in salads, casseroles, chilis, soups, dips, and your favorite recipes. Save even more by buying them in bulk. Choosing to consume more whole grains and beans (as well as tempeh and tofu) in place of some meat-based meals is generally more economical and healthier too. 3. Choose Frozen and Canned You don’t always need to go fresh with your fruits and vegetables; frozen and canned options are money-saving, healthy choices too. Frozen fruits and vegetables are often picked at peak ripeness, and some comparative research to fresh produce shows they’re just as nutritious (and sometimes more) in nearly every instance. They’re typically available in resealable packaging, allowing you to use what you need and store what’s left. Just be sure you choose plain frozen vegetables (without salt, sauce, or butter) and plain frozen fruit (without added sugar or syrup). Frozen fruit and frozen spinach are great to have on hand to use for smoothies. Frozen vegetables are wonderful for casseroles, soups, and quiche. When choosing canned fruits and vegetables, again, be sure it has no added sugars, syrups, or sauces. 4. Take Advantage of Coupons, Sales and Membership Rewards You can cut your grocery bill by using coupons, taking advantage of specials, and through rewards memberships. Coupons are excellent if you have a planned out shopping list as they’re typically for specific items. There are some apps you can download that will give you access to grocery store coupons online and in-store in your area, too. Shop at grocery stores that have frequent sales and specials on select items. Pay attention. Since meat, poultry, and fish are among the most costly items – get them when they’re on special and freeze what you aren’t ready to use. You will often find fruit and vegetables in season on special. (Avoid buying foods that are out of season. They usually don’t taste good and will cost you more!) Don’t forget, you can get savings anytime at most every store by buying their generic offerings rather than brand names. Of course, buying in bulk will usually save you money as well. Enroll in rewards programs at any grocery store you frequent. Big box membership discount stores offer excellent food savings if you have a big family. 5. Don’t Always Go Organic To avoid the higher cost of organic produce, be choosey about what organic items you buy. The Environmental Working Group (EWG) tests levels of pesticides on produce each year and rates the worst (the Dirty Dozen) and the best (the Clean Fifteen). You could buy conventional for the clean fifteen and only buy organic for the dirty dozen only. Alternatively, shop at a local farmer’s market, which often offers seasonal produce grown without pesticides (albeit not certified organic) at good prices – especially if you go at the end of a market and negotiate. Although it isn’t an instant solution, consider growing some of your own produce such as carrots, zucchini, lemons, avocado, and tomatoes. You can’t beat the price or quality. 6. Switch From Processed to Whole Foods Snack foods or fast foods are usually high in sugar, refined carbs, unhealthy fats, and salt. They may provide short-term comfort, but come at a high cost to your health and pocketbook. Start choosing whole foods instead. Load up with whole fruits and vegetables, whole grains, nuts, lean poultry, low fat dairy, and fish, etc. Spend an hour on a Sunday prepping healthy meals for the week. Choose to make a healthy salad or sandwich from home for lunch instead of going through the drive-thru, eating out, or getting a prepared foods item. Instead of grabbing something from the vending machine, choose a satisfying and low-cost, nutritious snack (such as apples and almond butter or hummus and veggies). Healthy, Affordable Recipes [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Simple Homemade Hummus Make this at the start of the week. Use it in sandwiches and for snacks. It’s better than anything you could buy at the store and much less expensive! INGREDIENTS 1 ½ cups cooked chickpeas (about a 15-ounce can) ½ cup tahini ¼ cup lemon juice 1 medium-to-large clove garlic, roughly chopped 1 tablespoon extra-virgin olive oil ½ teaspoon Real Salt 2 to 4 tablespoons ice water ½ teaspoon ground cumin sprinkle of ground paprika and a sprig of parsley to garnish INSTRUCTIONS In a high-speed blender (or food processor), add in the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Use the blender baton to blend until very smooth, adding water as needed to blend, and/or to reach your desired consistency. Enjoy a heaping spoonful on a plate, topped with garnishes and served with warm sliced pita and veggies. Transfer the remainder to a sealed storage container and refrigerate. Will last up to a week! [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Healthy Turkey Chili Cook this up on a Sunday and enjoy throughout the week or store a portion of it in the freezer to enjoy later. INGREDIENTS 1 lb lean ground turkey (free-range, hormone-free, antibiotic-free) 1 tablespoon refined coconut oil 1 cup chopped onion 3 cloves garlic chopped 1 jalapeño pepper (optional – it’s very spicy!) 1 teaspoon chili powder 1 small can Ortega chilis 1 tablespoon fresh oregano 1 teaspoon cumin seed 1-2 teaspoons Real Salt 3 cups diced tomatoes, fresh or organic canned (no salt added variety) 2 cups chicken or vegetable broth 1 cup bell peppers chopped 2 cups celery chopped ½ cup zucchini chopped 2 cups kidney beans cooked and drained (use canned if you don’t have time to cook beans) 1 cup black beans or chickpea beans cooked INSTRUCTIONS In a large saucepan or pot, brown turkey meat in refined coconut oil over medium heat. Crumble turkey and break apart as much as possible. Add onion and stir for about 2 minutes. Meat should be lightly browned. Add garlic, jalapeño (if using), chili powder, Ortega chilies, oregano, cumin seed, salt, and tomatoes. Mix thoroughly until spices are well blended with meat (about 3 minutes). Add broth and bring to a boil, then reduce heat to low, and simmer for 5 minutes. Dish out 2 cups of chili mixture. Put about 1 cup of chili at a time into the blender. Add ½ cup bell pepper, 1 cup celery, and ¼ cup zucchini, and purée. Repeat with other cup of chili and the rest of pepper, celery, and zucchini. Pour each mixture back into the remaining chili pot. Adding the puréed vegetables not only makes the chili tasty, but is a great way to add fiber and vitamins without overcooking. Add the beans. Stir thoroughly and heat through on medium-low, about 5 minutes. Serve hot. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Tana Amen’s Chicken Rainbow Quinoa Salad INGREDIENTS 1 cup red quinoa 2 cups water ¼ cup olive oil 2 tablespoons fresh lemon juice zest from 1 lemon salt and pepper to taste ½ cup pomegranate seeds or ¼ cup dried cranberries 4 green onions chopped 1 yellow pepper thinly sliced 1 cup baby spinach 1 cup garbanzo beans rinsed and drained (always soak overnight and cook thoroughly; only use canned beans in a pinch) ½ cup fresh basil chopped 3 cups chicken breast baked or grilled chopped, hormone-free, antibiotic free, free-range INSTRUCTIONS Rinse quinoa well. Combine quinoa with 2 cups water in a medium pot and bring it to a boil over high heat. Reduce heat, cover, and simmer for 20 to 30 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool. In a small bowl, mix olive oil, lemon juice, lemon zest, salt, and pepper. Set aside. In a large bowl, mix quinoa, pomegranate seeds, green onions, yellow pepper, baby spinach, and garbanzo beans. Stir in basil and toss with prepared dressing. Top with chicken. Serve chilled or at room temperature. [/wc_box] Enjoy these affordable, healthy recipes! 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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