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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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Here’s How You Can Try Quality Sleep Supplements for FREE!
Do you get enough sleep each night? If not, you could be setting yourself up for mental and physical problems. Getting inadequate sleep has been associated with lowered brain efficiency, which can negatively affect your: Mental focus Mood Energy Weight Decision-making Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Also, insufficient or inconsistent sleep can increase irritability, moodiness, and poor judgment. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night may help your brain function at optimal levels, as well as support your overall immunity and wellness. How to Get Quality Sleep Getting high-quality sleep is essential for optimal brain and body health. Though minimal required levels of sleep vary, many researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids may help improve the quality of your sleep. BrainMD has a line of ultra-pure, high-potency sleep products and one of our top formulas is… Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality. The body’s daily sleep phase is now recognized to be just as important for health as the awake phase. Sleep is vital for mental and physical performance, as well as overall health and well-being. This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain. They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Melatonin – some may enjoy greater sleep benefits from taking a lower dose of melatonin, as is offered in this formulation.* GABA – the gamma-amino-butyric acid used in this product is chemically identical to the body’s GABA neurotransmitter, and may enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects and helps bring on sleep and maintain sleep quality. Vitamin B6 – is vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* [/wc_box] This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep. BrainMD’s Free Trial Program BrainMD’s Free Trial program offers a sample package of some of our top-selling supplements, including Put Me To Sleep Naturally. After 14 days, you’ll be enrolled into a subscription service and receive a monthly supply of Put Me To Sleep Naturally for the low price of $35.66. 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. Quality Sleep Supplements If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess! Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients designed to ease you into a peaceful sleep.* If you have difficulties getting quality sleep, this natural sleep supplement may help you achieve deep, sustained, and restorative sleep.* 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 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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How Your Gums Affect Your Gut and Brain Health
How much thought do you give to your gum health? Unless you’re experiencing periodontal health issues, probably not too much. Well, here’s a startling fact: Nearly half of U.S. adults over 30 show indications of gum disease. Yikes! Perhaps that explains why nearly 180 million Americans are missing teeth. But gum health issues affect more than your teeth. In recent years, a growing body of research is showing that when an individual’s gums are unhealthy, it can cause problems in the gut and brain, too. While dental hygiene tends to get more attention, it appears that caring for your gums is equally important. Here are the basics on how to have healthy gums – and why it’s important to your gut and brain health. About Periodontal (Gum) Health Proper gum care is surprisingly simple. The standard recommendations are nearly identical to dental care: Brush twice a day, floss once a day, and see your dentist for cleanings every six months. Additionally, use a soft toothbrush and brush gently in small, circular motions. There are a number of risk factors for gum disease such as smoking, hormonal changes in women, certain illnesses and their medications, poor diet, and genetics. The two most common signs of early gum health issues (gingivitis) are inflammation of the gums and bleeding when brushing your teeth. Other signs your gums are in trouble may include: Mouth sores Shiny appearance to gums Bad breath Bright red or reddish-purple gums Gums that are tender only when touched The symptoms of gingivitis occur when plaque, a sticky film of bacteria, builds up on your teeth and releases acids that irritate the gums. Plaque is always forming on your teeth. It becomes a problem when flossing and brushing doesn’t fully remove it. If you go too long between teeth cleanings, bacteria may have started to accumulate and harden (forming tartar) above and below the gum level, which usually requires professional help to remove. Sometimes a “deep cleaning” is needed to remove buildup under the gumline. If gingivitis goes unaddressed, things can get worse. The bacteria may infiltrate and damage the tissues under the gums, causing advanced gum disease. If it continues to go untreated, the bone supporting the teeth can start to break down, sometimes leaving the roots of the teeth exposed and/or causing sensitivity. Spaces also can develop between the teeth, and the teeth may become loose. You can start to lose your teeth, one at a time. It turns out that what’s happening under your gums can affect other parts of the body – including your gut and brain. Oral Care and Gut Health Since digestion starts in the mouth, it’s not too surprising to learn that if the oral microbiome is amiss – with perhaps too much of the bad bacteria that causes inflammation and not enough of the good kind – it may trickle down to the gut. And it does. Studies have shown that oral bacteria can translocate to the gut, impacting the microbiota and possibly immune function. In particular, a pesky oral bacteria called Porphyromonas gingivalis can cause an imbalance of microbiota in the mouth, as well as in the gut. Some researchers call this the gum-gut axis and suggest there’s a bi-directional relationship. Severe gum health issues are associated with inflammatory bowel health problems and higher risk of abnormal cellular growth in the colon. That’s not all though. As your gastrointestinal tract is lined with more than 100 million neurons, it’s closely linked to your brain. You may have heard of the gut-brain connection. When your gut has inflammation issues due to the microbiome being disturbed (possibly because of poor gum health), it can impact mental health too. Researchers are calling this connection the oral-microbiota-brain axis (OMBA). While not yet conclusive, research is revealing a potential link between the OMBA and neuropsychiatric health issues. It’s already well established that gut health issues are associated with low mood and feelings of anxiousness. Indeed, oral health affects your brain as well. Gum Health and Your Brain Gum health’s impact on your brain extends beyond neuropsychiatric conditions to brain function itself. Emerging research has revealed an association between gum health issues and cognitive decline, memory loss, and cerebrovascular accidents. It’s believed that bacteria and the inflammatory molecules they synthesize may travel from infections in the mouth through the bloodstream to the brain where they can cause problems. A 2021 meta-analysis of 20 studies found an association between poor periodontal health and cognitive impairment. Additionally, it found that moderate and severe gum health issues were a risk factor for memory loss. Further, a 2022 review of 47 published studies found that poor periodontal health appears to increase the risk of both cognitive decline and memory loss. But perhaps most concerning of all is a link between gum health and neurodegenerative issues. Recent research has found that the bacteria that causes gingivitis, Porphyromonas gingivalis, can move from the mouth to the brain. Once there, the bacteria may release enzymes called gingipains that can destroy neurons. This in turn can lead to memory loss and life-threatening forms of cognitive impairment. The systemic inflammation that can cause periodontal issues may play a role in strokes as well, though more research is needed. Oral Care Is Critical to Your Health Although much of the research on the relationship between gum health and healthy brain and gut function is observational, what has been found is compelling enough to underscore how critical gum health can be. 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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4 of the Best Ways to Get Natural Headache Relief
Are you tired of relying on over-the-counter painkillers to alleviate your pounding headaches? What if there were natural ways to help relieve headache pain? From ancient techniques to modern approaches, let’s take a closer look at some of the best natural ways to mitigate headache pain. What Causes Headaches? Headaches may be caused by several factors. Here are just a few: dehydration hunger head injury excessive alcohol consumption serious sinus issues stress diet cold/flu jaw problems medications poor sleep Keep in mind, your symptoms might be related to the specific type of headache you’re experiencing. Types of Headaches There are many things that can provide natural headache relief, and some can be found at your local grocery store or pharmacy. However, not all headache interventions are the same. Some may provide temporary relief, while others may have no effect whatsoever. To find the best natural treatment for your headaches, it’s important to understand the different types of headaches and their causes. Tension Headaches One of the most common types of headaches are tension headaches. These are usually caused by stress or muscle tension in the neck and shoulders. If you suffer from tension headaches, you may find relief by taking a hot bath, using a heating pad, or massaging the affected area. Migraine Headaches Migraine headaches are another common type of headache. They’re often accompanied by nausea, vomiting, and sensitivity to light and sound. Migraines can be triggered by stress, certain foods, hormonal changes, or weather changes. If you suffer from migraines, you may be able to find relief by taking an over-the-counter pain medication or prescription migraine medication, but it’s recommended to try natural alternatives first. Cluster Headaches Cluster headaches are less common than tension headaches or migraines, but they can be just as debilitating. Cluster headache sufferers typically experience intense pain on one side of the head that comes in “clusters” or cycles. The pain is often accompanied by redness in the eye on the same side as the pain. Cluster headaches can be triggered by heavy alcohol consumption, smoking, bright lights, and certain foods. Many people who suffer from cluster headaches seek relief by taking common pain relievers or prescribed medications, but natural solutions may help as well. No matter which type of headache you’re dealing with, here are some of the best natural ways to treat headaches… 3 of the Best Options for Natural Headache Relief Aromatherapy Aromatherapy is one of the oldest and most well-known forms of natural medicine. The practice of using essential oils to promote health and happiness dates back thousands of years and can be found in many different cultures. Aromatherapy is thought to work by stimulating the olfactory system, which is the part of the brain responsible for smell. When essential oils are inhaled, they may interact with the limbic system, which is responsible for emotions, memory, and the stress response. This interaction can lead to a reduction in stress, as well as an improvement in mood and overall well-being. Essential oils can be used in several ways. The most common method is through diffusers, which disperse the oil into the air so that it can be inhaled. Essential oils also can be added to baths, massages, or applied directly to the skin. The best way to choose an essential oil is to select one based on its scent. Some common scents, such as lavender, chamomile, peppermint, eucalyptus, and lemon, may help relieve headaches. Once you’ve selected an oil, it’s important to read the label carefully and follow the directions for use. Acupressure Acupressure is an ancient Chinese healing practice that involves applying pressure to specific points on the body. This pressure can be exerted with the fingers, elbows, or other objects (but not needles, which are used in acupuncture). Acupressure is said to release tension and promote relaxation. It’s often used as a treatment for headaches, neck pain, and fatigue. There are many different acupressure points on the body. The most common points for headache relief are located on the temples, forehead, and back of the head. To use acupressure for headache relief, simply apply pressure to the desired points for 1-2 minutes. You may feel a throbbing or tingling sensation during this time. If you suffer from severe headaches, it’s best to consult with a healthcare professional before beginning acupressure, or any new treatment or regimen. Herbal Teas When it comes to herbal teas, there are many different options available to help relieve headaches. Some of the most popular herbs for headache relief include ginger, peppermint, lavender, chamomile, and eucalyptus. Ginger is a well-known remedy for nausea and vomiting, but it also can be effective in treating headaches. Ginger tea or supplements can help to soothe an upset stomach and ease pain. Peppermint is another herb that can be helpful in relieving headaches. Peppermint oil can be used to massage the temples and forehead. Lavender is a relaxing herb that can be helpful in reducing stress and tension headaches. Chamomile has soothing and anti-inflammatory properties that may help to reduce the severity of headaches. Eucalyptus oil can be used to massage the scalp and neck to help relieve tension headaches. There are many other herbal teas that can be helpful in treating headaches. Talk to your doctor or a qualified herbalist to find out which ones may work best for you. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Top Tips to Reduce Headache Symptoms Drink lots of fluids, especially water, to stay hydrated as dehydration can cause headaches. Limit your intake of caffeine and alcohol since these can trigger or worsen headaches. Get plenty of rest and relaxation to help ease tension and stress, which can contribute to headaches. Regular exercise can help to reduce stress and improve overall health. Eat a healthy diet with plenty of fruits, vegetables, lean proteins, and healthy fats to help reduce stress and improve your overall health. [/wc_box] Natural Headache Relief If you’re looking for long-term headache relief or just preventative measures, consider implementing the above lifestyle changes. It’s important to remember that people may have different reactions depending on their body type, so we recommend consulting a doctor before attempting any of the suggested treatments. Taking these steps may be a great way to help reduce the frequency or severity of your headaches! 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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Jennie Garth’s Favorite Supplements Can Help Relieve Stress and Calm Your Brain
Jennie Garth knows all about stress. From memorizing lines and long hours on set to photo shoots and interviews – and just always needing to be on her A game – the 90210 actor is extremely familiar with the rigors of the Hollywood lifestyle. When she became concerned over memory issues, Jennie visited Dr. Daniel Amen at the Amen Clinics in Southern California. With the assistance of brain SPECT imaging, Dr. Amen determined that Jennie has a busy brain with too much activity in the basal ganglia, a region associated with anxious thoughts. Part of Dr. Amen’s recommended treatment plan for Jennie includes high-quality supplements specifically formulated to decrease stress and increase calm. Two of Jennie’s favorite supplements are BrainMD’s Calm My Brain and L-Theanine Gummies. Jennie Garth’s Favorite Stress-Relieving Supplements! Calm My Brain Jennie is a compassionate advocate for mental health. She’s worked with Dr. Amen to support her brain and has become an enthusiastic ambassador for BrainMD products. Her favorite supplement? Calm My Brain. This ultra-pure supplement provides generous daily doses of high-potency ingredients to help manage stress and promote calm.* Top Benefits of Calm My Brain Relief from anxiousness and stress* Relaxed mind and muscles* Sharper mental focus* Improved quality of sleep* Fast-acting, typically within 30-40 minutes* "Calm My Brain keeps me from having feelings of anxiousness, overthinking things, and stressing too much. It can be taken as needed, but I take it every morning because I just think, ‘let me combat this from the get-go.’” – Jennie Garth L-Theanine Gummies Jennie is also a huge fan of L-Theanine Gummies. These gummies offer fast-acting stress relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* Top Benefits of L-Theanine Gummies Calm mood* Better response to stress* Improved focus and clarity* Lower cortisol levels* Enhanced sleep quality* "When your brain is in a stress spiral, having fast-acting relief is key. I love the L-Theanine Gummies to help calm me down whenever I need.” – Jennie Garth Jennie’s Morning Routine Ever wondered what Jennie’s morning health routine looks like? Well, after easing into her pink slippers, she takes Focus & Energy for her focus and Calm My Brain for her nerves. Next, she mixes a spoonful of Brain MCT Energy into her morning cup of tea and reads a daily entry from Dr. Amen’s Change Your Brain Every Day for her mental health. After that, she does stretches. On Tuesdays, because they feel like Mondays on overtime, Jennie makes a nutritious smoothie: Jennie’s Tuesday Morning Smoothie Recipe [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS: ½ frozen banana 2 cups ice 1 tablespoon Brain MCT Energy oil Handful of chia seeds Handful of hemp seeds Handful of walnuts 2 handfuls spinach and/or kale Dash of cacao nibs 1 or 2 scoops OMNI Protein Vanilla powder ¾ cup plant-based milk [/wc_box] "Make yourself a nutrient-packed smoothie and let’s get on with the week!” – Jennie Garth Manage Stress…Naturally! One of the best ways to manage stress and improve your mood is with BrainMD’s supplements like Calm My Brain and L-Theanine Gummies.* They’ve worked wonders for Jennie and may help you too. Try them today! 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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Balancing Work and Well-Being: Strategies for Stress Management
For many American employees, gone are the days of leaving work problems behind at the workplace. More people now work from home, which can create the pressure to always be “on,” blurring the line between on-the-clock and personal time. Others, from frontline medical personnel to restaurant employees, started working more hours during the pandemic. And even traditional office jobs can be stressful due to long commutes, demanding bosses, and staff shortages. It’s no surprise that The American Institute of Stress reports that 83% of U.S. workers experience work-related stress. In fact, 25% of them claim that their job is the #1 stressor in their lives. More than ¾ ths of them (76 percent) note that work-related stress negatively impacts their personal relationships, and more than half report a decrease in workplace productivity. Ultimately, work stress affects overall mental health, leads to burnout, and can even trigger physical illness or workplace violence. That’s why it’s more important than ever to incorporate stress management techniques to help you cope. Maintaining a healthier work-life balance can create higher-quality productivity in the long run, as well as help foster better mental and physical fitness. But what does that mean in practice? Let’s look at some elements of work-life balance, plus some reliable stress-busters that you can use anytime to unwind before, during, or after a difficult workday. Work-Life Balance Today, there is more awareness around the importance of balancing both work and personal life. But our culture can also glorify working too hard or too long without breaks. A 2023 survey from the Pew Research Center found that almost half of Americans (46 percent) report that they do not take all of the time off that their jobs allow. Just slightly more (48 percent) do take all of their paid time off. Work-life balance can be defined as prioritizing both work duties and personal life needs in such a way that both are attended to fairly—without creating heaps of stress in the process. And keep in mind that just because we’re not “on the clock” doesn’t mean we’re not stressed out while juggling other daily life to-dos. This can be especially true for women, who may be expected to perform a larger share of tasks like childcare and housework. On top of that, women are often given messages of sacrificing, being selfless in giving to others, and not taking time for themselves. Therefore, a couple of things we can do are clear: As much as possible, take the time off that is allotted to us. At the same time, prioritize our own care so that we can show up for everything else—work, family, and other commitments—in a fuller way. When we are exhausted, stressed, angry, resentful, or simply bone-tired, we can’t possibly perform our best at work or at home. It’s as simple as that. To combat overwhelm, it’s important to take some time out for stress-relieving techniques, downtime, and rest—as well as to maintain a baseline of healthy habits round the clock. 4 Stress Management Techniques to Help Master Your Work-Life Balance The next time you’re feeling work-related stress—or, even better, before you do—use one or more of these tried-and-true stress management techniques: 1. Tend to the basics. Diet, exercise, hydration, sleep—without these cornerstones of health and energy, stress management is going to feel like an uphill battle. That’s because stress and these few basics all work hand in hand. For example, eating junk food has been shown to have even worse effects on the body when someone is under extreme stress. Carbs can increase levels of cortisol, the stress hormone. On the other hand, foods high in nutrients like vitamin C, potassium, magnesium, and omega-3s (think red peppers, avocados, spinach, salmon, and berries) can help quell feelings of stress and sharpen the mind. Meanwhile, exercise helps stimulate feel-good endorphins, release tension in the body and mind, and even combat mental health issues like mood problems or panic attacks. And you can do it anywhere, anytime—no equipment needed. Staying hydrated will boost your exercise performance, as well as your cognitive function. Studies have shown that being dehydrated can affect various markers of mood, including contentedness, calmness, and positive emotions. Finally, sleep hygiene is crucial. When you don’t get enough shut-eye, you’re prone to a long list of problems: weight management issues, high blood pressure, heart health conditions, and increased chance of accidents, to name a few. But your mood can suffer, too—you might forget things, have trouble concentrating, and feel easily irritated. A good night’s sleep is helpful for sticking to a proper diet and exercise, too. 2. Go within. Quiet time alone is a must for recharging yourself. And the good news is that you can spend this time in numerous ways. I recommend trying meditation—even starting with 5 to 10 minutes per day is a great way to develop the habit. It has numerous positive effects on physical and mental health, and helps keep you calmer throughout the day, even in the face of stressors. You could also try a “moving meditation” like yoga or tai chi. Or you could simply take a walk, preferably in nature (just leave the devices behind). Giving yourself some fresh air, movement, and a break from your normal environment is beneficial in many ways. In addition, make sure you build regularly scheduled breaks into your day. Burning the candle at both ends without rest or downtime is a sure ticket to fast burnout. 3. Stimulate your mind. To lessen stress, you can stimulate and relax your brain all at once with a pleasant activity. Try a new or favorite hobby like making art, playing a musical instrument, cooking a new recipe from scratch, or playing a sport. You might pick up journaling, which has been shown to help decrease stress and feelings of anxiousness while building resilience. As a bonus, add in a gratitude practice, in which you list a few things every day that you’re thankful for. This helps train your brain to look for positives in life instead of focusing on negatives. You can also provide an extra lift to your downtime through add-ons such as soothing music or scents, chanting, prayer, or positive affirmations. Starting and ending your day with any of these practices can make a remarkable difference. 4. Seek anti-stress support. Supplements offer an easy way to take in nutrients that are associated with mood improvement. One great choice is BrainMD’s Happy Saffron Plus, which combines three key ingredients—curcumin extract, saffron extract, and zinc—that help promote a more positive mood, emotional balance, and a calmer mind and body. (My husband, Dr. Daniel Amen, calls it “happiness in a bottle.”) BrainMD’s L-Theanine Gummies also help calm the mood, encourage better stress responses, help lower levels of cortisol in the body, and may even enhance sleep. Other mood-boosting BrainMD supplements include supportive ingredients like SAMe, magnesium, serotonin, methylfolate, and more. Cope Healthier In the not-so-distant past, it might have been considered a default response to come home from a stressful workday and scream at a family member, pour a strong cocktail, light a cigarette, and zone out in front of the television. Americans may feel more stressed-out than ever before, but the good news is we have more resources to help establish a better work-life balance, and a better understanding around the dangers of overwork and overwhelm. Today, we know that unhealthy coping mechanisms, like alcohol and junk food, only make everything worse. Instead, we can lean on many stress management techniques—some, like meditation, proven effective over hundreds of years—to help us cope in a healthier way. It’s best to use as many strategies as we can to start reaping the mental health benefits, making both work and home life a lot less stressful every day.
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