Skip to content
Wellness Blog
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.
Learn more
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.
Learn more
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.
Learn more
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.
Learn more
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 is now available in capsules or as a delicious gummy. It 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.
Learn more
What Are Some of the Top Health Benefits of Cold Showers?
On a hot summer’s day, a cold shower can provide much-needed relief – and potentially a whole lot more. As it turns out, immersing yourself in cold water for a few minutes on a regular basis may help to improve your alertness, mood, energy, immune health, skin, pain levels, metabolism, blood flow, workout recovery, and more. First adopted by athletes to help reduce muscle soreness and promote faster recovery, the practice of taking cold showers is now routine for a growing number of people wanting to feel their best. Here are the compelling reasons why you may want to add a shock of cold into your daily douse! What Is Hydrotherapy? Cold shower taking, also called cold hydrotherapy, is essentially using cold water for a therapeutic effect. Cold hydrotherapy is a type of cryotherapy, which is the use of cold temperatures (in the form of ice, cold water, or cold air) for a therapeutic health benefit. Research into ancient medical texts shows that cold hydrotherapy has been used for thousands of years for its health-promoting and pain-relieving effects. While there are many purported health benefits attributed to taking cold showers, most of the research on cold hydrotherapy has been conducted using cold water immersion (CWI). Health experts believe that many of the CWI benefits also can be obtained, to some degree, from taking cold showers. Indeed, studies on cold shower therapy so far have shown promising results, although more research is needed. Benefits have been noted with as little as 30 seconds of regular cold-shower exposure. Here are the most significant ways cold showers can boost your health and well-being. 6 Top Health Benefits of Taking Cold Showers 1. May Uplift Your Mood Cold showers for mental health have become a “thing” for good reason. Whole-body exposure to cold water can trigger the release of neurotransmitters such as serotonin, dopamine, norepinephrine, and endorphins, which are central to regulating emotions, stress, and motivation (reward processing). Deficits in these neurotransmitters may factor into the development of mental health issues – especially low mood and feelings of anxiousness. Participants exposed to cold water immersion in studies have reported positive changes in mood following as little as one immersion. A study from 2022 had participants immerse themselves in cold water up to the neck. Results showed not just an increase in positive mood, but also increased alertness, greater energy, and feeling more inspired, active, attentive, and proud – while at the same time feeling less nervous and distressed. Preliminary research from another study found that a couple of participants who took regular cold showers at even a moderate temperature of 68 degrees F experienced a lighter mood. 2. May Boost Your Immunity It appears that taking regular cold showers may give your immune system a boost. It’s believed that the shock produced by the cold water can energize the blood cells that fight off infection. In 2016, researchers from the Netherlands found that participants who took daily cold showers for durations of 30, 60, and 90 seconds for 90 days had milder illnesses than those who didn’t take the cold showers. The participants who took the daily cold showers called out sick from work 29% less of the time, suggesting a stronger working immune system. 3. May Help with Pain and Post-Workout Recovery Taking a cold shower causes your blood vessels near the surface of your skin to constrict, which diverts blood towards your core. The process is called vasoconstriction. It helps to reduce swelling and inflammation, which are key to relieving pain. These benefits are fantastic for post-workout recovery too. Vasoconstriction helps to reduce swelling and inflammation in the muscles, as well as draw waste substances and lactic acid away from the muscles. When the body begins to warm again, vasodilation happens (blood vessels relax and expand). Warm blood pumps around the tissues, bringing oxygen and nutrients, promoting faster muscle recovery, and reducing muscle soreness. A 2017 study found cold water immersion post-workout was as effective as active recovery (such as a light swim, stretch, or walk) in reducing inflammation and muscle soreness. 4. May Boost Circulation Cold hydrotherapy also can stimulate blood flow. When you’re immersed in cold water or even standing under the flow of cold water in a shower, it provides a shock to the system. Your blood rushes to surround your vital organs. At the same time, your heart rate increases, pumping blood more efficiently to ensure it supplies every part of your body with the oxygen and nutrients it needs. All that nourishing blood flow benefits your organs, muscles, and tissues. And as your body fights to stay warm, your metabolism gets a little boost as well! 5. May Benefit Your Skin A chilly shower may provide a number of benefits to your skin. Cold water calms and soothes the skin. Because it constricts blood vessels, a cold shower can reduce redness and puffiness as well. This can be very helpful for people who deal with inflammatory skin conditions. Cold showers tighten skin pores and help you to retain your skin’s (as well as your hair’s) natural oils. Overall improved circulation as result of cold hydrotherapy supports the health of the skin and may even aid in clearing blemishes. However, water that’s too cold can be harsh on the skin and cause redness, especially in people with sensitive skin. 6. May Build Resilience Taking a cold shower isn’t easy. Regularly challenging yourself to be uncomfortable may help you to build resilience, allowing you to handle stressful situations with greater ease. A survey involving winter sea bathers indicated that regular exposure to cold water was associated with lower self-reported stress levels and higher well-being. Cold water exposure is such a powerful tool for strengthening mental resilience, a military study conducted earlier this year found that it could be recommended as an addition to routine military training regimens! How to Begin Taking Cold Showers If you want to add cold showers to your health routine, experts suggest starting by turning your shower fully on cold for 30-second intervals at first, and then gradually working up to 60 seconds, and then to 90 seconds. Some experts say that 3 minutes is the ideal duration for maximum benefits. Do it regularly for best results. It’s important to note that cold hydrotherapy isn’t recommended for everyone, especially if you’re elderly or have heart health issues. Talk to your healthcare provider before you adopt a cold-shower routine. 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.
Learn more
3 Types of Rage and How to Get Help When You Start to Lose Control
Have you ever wondered why we sometimes find ourselves consumed with uncontrollable anger? Why do certain things trigger our inner fury? Let’s take a closer look the origins of anger and how it can boil over into rage. The Evolution of Anger One of the most intense emotions in the human experience is anger. Anger can be caused by a variety of stimuli, including feelings of threat or frustration. While anger is a universal emotion, its evolutionary roots still aren’t entirely clear. However, there are a few different theories about how anger may have developed in humans. One theory suggests that anger is an evolutionarily adaptive emotion. It may have originally developed as a means of helping humans survive and reproduce. For example, if our ancestors were threatened by a predator, becoming enraged may have helped them fight back and escape. Or, if they were competing with another individual for resources, getting angry may have helped them win the competition. While this theory makes sense, it doesn’t explain why we still experience anger in situations where it isn’t adaptive (such as when we’re frustrated by our partner or child). A second theory suggests that anger is a byproduct of other evolutionary adaptations. For example, the part of the brain that controls anger (the amygdala) may have originally evolved for other purposes, such as fear or aggression. Over time, however, this same area of the brain became involved in controlling anger as well. This theory could explain why we sometimes see rage erupting “out of nowhere” – it may simply be an emotional manifestation of other processes happening in the brain. Science of Rage: Biological and Neurochemical Causes It’s no secret that humans can be a volatile bunch. We’re prone to fits of anger and aggression that can, in extreme cases, lead to violence. But what drives this behavior? Are we simply hardwired for rage, or is there more to it than that? As mentioned earlier, rage is a primitive emotion that may have developed as a survival mechanism. Today, the root causes of rage are thought to be both biological and neurochemical. Biological factors include things like hormones and brain chemistry. Neurochemical factors refer to the chemicals in the brain that influence our mood and behavior. For example, serotonin is a chemical that helps regulate our mood and keep us feeling calm and relaxed. Low levels of serotonin have been linked with increased aggression and hostility. While we may not be able to completely prevent ourselves from giving in to rage, understanding the biological and neurochemical factors behind it can help us find better ways to control our emotions and behaviors. Here are some common types of rage and some of the best ways to deal with them. 3 Common Types of Rage and How to Get Help When You Start to Lose Control There are different forms of anger or rage. Here’s a closer look at just a few of the types… Outbursts From childhood temper tantrums to adult acts of aggression, anger seems to be hardwired into the human psyche. Maybe there’s a justifiable reason for why you’re upset, like someone shoving your child. Or perhaps your fit of anger was completely unprovoked…maybe you’re just having a really bad day and needed to let off some steam. Whether triggered by real or perceived threats or offenses, anger can escalate to outbursts, which can lead to violence. Such violent outbursts can lead to physical struggles, damage to property, or even fatalities. Frequent violent outbursts may be a sign of trouble, so if this is an area where you struggle, getting help might be the best course of action to protect yourself and others around you. Social Media Rage Social media rage is a relatively new phenomenon that pertains to the anger people feel when they interact with others on social media platforms. This form of anger can be caused by many things, such as disagreeing with a comment made by someone else online or feeling like you’re being ignored. Social media rage can lead to name-calling, cyberbullying, and even doxxing (releasing private information about someone online). Another form of rage may be directed at the technology itself. If a page is loading too slowly or if a perceived link isn’t taking a user to where they want to go, this can produce an aggressive behavior termed rage clicks. Rage clicks occur when users rapidly tap or pound on a link, button, or other area of an app or website when it fails to advance them to their intended goal. Some companies use heatmapping to track where customers are clicking on their site. Rage clicks will appear as big, red circles or blotches on a specific part of a web page, indicating the user’s persistent and hostile reaction to not getting a desired result. If this ever happens to you, the best way to deescalate the situation is to just put the phone down for a few moments (unless you’re in a life-threatening situation). Reengage when you’ve calmed down and maybe try backing out of the current page and try clicking the button again. Sometimes unresponsive web pages may be due to slow wi-fi or elements that appear as if they’re clickable, but really aren’t. A brief timeout and a little patience may help prevent you from engaging in rage clicks. Road Rage Road rage is a type of anger that is often caused by stress while driving. It can lead to aggressive driving, yelling, and even violence. The Department of Motor Vehicles (DMV) defines road rage as: “Aggressive or angry behavior by a driver of an automobile or other road vehicle which includes rude gestures, verbal insults, physical threats or dangerous driving methods targeted toward another driver in an effort to intimidate or release frustration.” Road rage is responsible for many injuries and fatalities each year. Shockingly, 82% of U.S. drivers admit to having committed an act of road rage at least once in the past year. Many people get angry, frustrated, or stressed out by bad drivers, traffic jams, road construction, or other delays. But what causes some drivers to become so enraged? When you’re behind the wheel, you don’t want to be the victim of aggressive behavior, and it can make you feel anxious or angry. In many cases where drivers are targeted by road rage, they respond aggressively by making rude gestures, shouting, honking, tailgating, or flashing their lights. As a result, rage and aggressive behavior may escalate and the consequences can be deadly. Diffusing Road Rage The next time you find yourself engaging in aggressive driving behaviors, follow these tips to diffuse the situation: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Consider the consequences of your actions: Physical harm to yourself or others (including kids) Damage to one or more vehicles Increased insurance premiums Potential legal issues Fatalities Pull off the highway or road, find a safe place to park, and: Do a deep breathing exercise Turn on some soothing music (classical or easy listening vs. rock or rap) Don’t start driving again until you’ve completely cooled down [/wc_box] You can minimize the risk of giving in to road rage by practicing daily stress-reducing therapies like deep breathing, havening, journaling, exercising, listening to soothing music, and enjoying relaxing scents from diffused essential oils. Also, consider taking dietary supplements with calming and relaxing ingredients like BrainMD’s Everyday Stress Relief, Calm My Brain, and GABA Calming Support.* Get Curious, Not Furious Anger is a signal that something isn’t right in your world. We generally experience it when we feel the need to defend ourselves. But anger also can be the brain’s way of dealing with deeper, emotional issues. When you feel angry, ask yourself what other emotions might be driving the anger. Get curious about what triggers you to become enraged. If episodes of road rage or other types of outbursts persist, it’s recommended that you see a trained counselor or therapist. They can give you practical strategies and therapies to help stabilize your emotions and behaviors so you can enjoy a more peaceful life. 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.
Learn more
The Power of Social Connection: How Healthy Relationships Impact Your Well-being
I’ve learned to love some restorative solitude as a way to rest and recharge between tackling life’s long list of to-dos. But being alone too much—socially isolating for long periods—can trigger a bunch of negative health effects over time. Most of us had to cope with things like isolation, social distancing, and staying home in the pandemic years. Those habits actually piggybacked onto many other changes that have happened in our modern world. For example, Americans were already starting to leave the house less, as the world seems to be at our fingertips thanks to the powers of technology. Dining out turned to at-home delivery eaten in front of the television. Social gatherings turned to mindlessly scrolling through Facebook. Commuting to an office turned to working from home. Shopping in stores turned to buying online. The list goes on. Unfortunately, all of these developments can add up and be harmful to us when we allow ourselves to be sucked into prolonged isolation. Loneliness: The New Epidemic Between tech-driven lifestyle changes and pandemic interruptions to normal life, it’s no surprise that millions of Americans now suffer from loneliness. In fact, the government recently released a report called “Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community.” Surgeon General Dr. Vivek H. Murthy cited stats that, even before COVID-19, 1 in 2 American adults were reporting the experience of loneliness. He listed various individual and societal drawbacks of our isolated society, including: A greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death. The negative health impact of being socially disconnected has been compared to the effects of smoking up to 15 cigarettes per day. Greater incidence of obesity and physical inactivity. Diminished engagement in performance and productivity in community institutions like schools, workplaces, and civic organizations. The good news is, we can all take steps to change our lives for the better by making and nurturing our social connections. But first let’s look a little deeper at why this is such an important topic. Why Are Social Connections So Important? The Centers for Disease Control and Prevention (CDC) defines social connectedness as “the degree to which people have and perceive a desired number, quality, and diversity of relationships that create a sense of belonging, being cared for, valued, and supported.” Human beings are social creatures by nature—this aspect of life has always been a crucial component of our survival as a species. It builds up the individual, improving health and life expectancy, while making it easier to cope with stressors and difficulties (more on that below). It can even ease the burden of serious mental health concerns like anxiety and depression, the CDC reports. Other health benefits cited include better sleep and quality of life, while reducing the risk of violent or suicidal behaviors. In addition to the individual’s benefits, entire communities are strengthened through togetherness. We’ve all seen the incredible acts of humanitarianism when a tragedy strikes a community; millions of people can pull together from all over the country to help. But on a local scale, it’s great to build community every day—in the neighborhood where you live, at work or school, or in organizations like nonprofits or churches. This makes a group stronger and better able to get through any turbulent times when they arrive. Being social also ushers in the urge to give back, which itself has been shown in numerous studies to improve health and well-being at any age. Scientists have discovered that, by examining the functional MRIs of subjects who gave to charities, giving back stimulates the reward center in the brain, the mesolimbic pathway. This stimulation releases those feel-good chemicals called endorphins. That’s why many people refer to that charitable feeling as the “helper’s high.” Social Connections Soothe Stress The 2022 Stress in America survey, issued by the American Psychological Association (APA), found that a growing number of our country’s adults are feeling severe effects of stress. More than ¼ of them (27%) said stress impacts their day-to-day lives, claiming that most days they’re so stressed they can’t function. This statement was even more prevalent among those under 35. Overall, American adults rated their stress level at 5.0, which is a little higher than before COVID. However, the APA also points out that stressors are eased when we have support systems in the form of social connections. Many of us have heard the saying “A problem shared is a problem halved.” And a 2022 study found this to be true—that having social support boosts resilience when stressful situations arise. On the other hand, loneliness is a common side effect of modern life. It can be made worse by living alone, or by having too-small social networks and/or low-quality relationships. You don’t necessarily need a village (though if you have one, great). Even a handful of trusted companions can help you weather the storms of life. It’s pretty simple: When we give and receive support, we feel better—and more capable of handling whatever comes our way. Ways to Build Social Connections If you feel a little out of touch and are craving more human interaction, don’t worry—there are many easy ways to start building your network. Try one of these tried-and-true methods: Join in. Look for groups, clubs, and organizations in your area. What hobbies or interests might you be able to connect on? Are you interested in spirituality or religion, sports, crafts, books, music? You can often find a community in your area that’s serving that need. Or, if not, you can start your own! You might find there are many others in your area interested in the same thing. As an alternative, if you’re in a more rural setting, you can connect to online groups and join virtual meetings. Sign up to help. No matter where you live, you can probably find ways to give back to the local community. Reach out to a nonprofit in your area, or a local chapter of a larger organization, and find out how you can help. You might organize a food drive, visit local senior citizens, work with kids, or clean up your community. You’ll not only feel great about helping out—you’ll interact with many others along the way. Seek out physical activity. Just like giving back, exercise gets those endorphins flowing. So even if you did solo exercise, you’d still feel better than when you started. But group workouts offer many additional benefits. You might find yourself more motivated with partners in accountability, learn some helpful new routines or fitness tips, or simply enjoy getting out of the house to hit the local gym, swimming pool, or yoga studio. Of course, you’ll also connect with like-minded people, which makes this option a healthy step in so many directions. Tap into your existing network. It’s amazing how many of us feel alone—then choose not to pick up the phone and say hello to our nearest and dearest. When’s the last time you had a catch-up with your friends or family members, either in person or on the phone? Even reaching out through email or social media is better than nothing. Just look around—including into your past, such as with long-lost friends you could reconnect with. You might find more connections than you realized you had. It may sound strange, but if you feel lonely in this world, you’re not alone. Many Americans are suffering right alongside you. It’s easy to think defeating thoughts, like “No one cares about me,” “I don’t matter,” or “I’m unlovable.” The irony is that a lot of people are thinking this very same thing. All we need to do is make an effort to reach out to each other. Chances are, we’ll find an open hand ready to reach back.
Learn more
Here Are Some of the Best Reasons You Should Take N-Acetyl L-Cysteine
If you’re looking for a super-nutrient that can help support your immunity and longevity, consider taking a N-Acetyl L-Cysteine (NAC) supplement. NAC Basics NAC is a supplement form of cysteine, a non-essential amino acid. Similar to cysteine, NAC bonds glutamine and glycine to form glutathione, which is a powerful anti-inflammatory and antioxidant. Antioxidants combat oxidative stress (or free radicals), which can cause damage to the body on a cellular level. An increase in free radicals can lead to cellular damage and the development of cardiovascular and neurodegenerative issues. In addition to its antioxidant effects, NAC may help to improve brain health and benefit people dealing with serious cognitive or memory issues. It may have the capability of crossing the blood brain barrier. Also, NAC can bind to and remove dangerous toxic elements within the cells, making it a molecule critical to brain health. Though small amounts of NAC can be found in some vegetables and fruits, many people take it as a nutritional supplement. NAC has been safely used for many years as an adjunctive therapy in treating many serious conditions, including immune and sleep issues. To support your immunity, memory, cognition, and more, BrainMD is proud to announce its new NAC supplement. BrainMD’s NAC Supplement: Antioxidant + Immune Support! N-Acetyl L-Cysteine is a powerful neuroprotective antioxidant that supports healthy glutathione levels, helps to reduce oxidative stress, and promotes detoxification and fertility.* It also supports respiratory and immune function, liver and kidney activity, and cognition.* Next-Level Nutrition BrainMD’s NAC N-Acetyl L-Cysteine supplement contains 600 mg of NAC. When consumed, NAC breaks down into cysteine, then metabolizes into glutathione, the body’s master antioxidant and most integral part of the detoxification system.* Without sufficient glutathione, your brain and body may not function at their best. Supplementing with glutathione’s precursor, N-Acetyl L-Cysteine, can help support your brain health, keep your cells energized, and your immune system functioning on high alert.* Top Benefits of NAC Here are some of the potential benefits of taking BrainMD’s NAC supplement: Enhanced immunity* Optimal brain function* Healthy glutathione levels* Antioxidant protection and detoxification* Fertility support* Healthy respiratory and lung functioning* Who Can Benefit from NAC? Men and women of all ages: NAC modulates oxidative stress and other pathophysiologic processes implicated in serious illness in both men and women. These include mitochondrial dysfunction, apoptosis, inflammation, and more. Men and women who suffer from neurodegenerative conditions: This neurotropic supplement may support brain health and slow cognitive aging in people with serious memory problems. Given its powerful antioxidant capabilities, NAC works to combat free radicals that contribute to neurodegenerative issues. Men and women with infertility: When taken with selenium, research shows that NAC can improve semen parameters in infertile men, making this nutrient combination an effective way to support male fertility. Also, in women with polycystic ovarian syndrome, NAC may improve insulin resistance; when added as an adjunct to the infertility treatment clomiphene, it increased ovulation and pregnancy rates. NAC Ingredient N-Acetyl L-Cysteine N-Acetyl L-Cysteine (NAC) provides powerful antioxidant defense against free radicals. NAC also enhances the electrochemical balance within nerve cells, helping to maintain optimal conditions for their metabolic and neurotransmitter activities. As a vasodilator, NAC helps to relax blood vessels, which can support the flow of blood, nutrients, and oxygen throughout the body. NAC FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take NAC? Adults (18+) should take 1 to 2 capsules per day, or as directed by your healthcare provider. As with other amino acids, it’s recommended to take NAC either 30 minutes before or 2 hours after eating a meal to avoid competing with protein for absorption. Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming. Is this product safe to take during pregnancy? NAC should be taken under the guidance of a nutritionally-informed healthcare professional. If you’re pregnant or breastfeeding, it’s best to speak with your healthcare provider before starting any supplement. Are there any allergens in NAC? These vegan capsules are free from added dairy, sugar, soy, legumes, tree nuts, eggs, corn, and contain no artificial colorings or flavorings. They’re also gluten free, non-GMO, and are Kosher and Halal certified. Was anything intentionally left out of this product that other companies use in their formulations? Some companies add inactive ingredients – such as lecithin, gelatin, flour, and oils – to help fill up their capsules. Our capsules don’t contain these fillers. Where should I store this supplement? It’s recommended to store NAC somewhere cool and dry, away from water, sunlight, heat, and out of the reach of children. [/wc_box] Get To Know NAC NAC is a potent antioxidant that has been shown to support cognition, fertility, respiratory health, and immune function.* Also, along with naturally increasing glutathione levels, NAC stabilizes protein structures and demonstrates mucolytic and antiviral properties.* BrainMD’s NAC supplement is a 600 mg capsule that can be taken by mouth once or twice daily by adults ages 18 and older. As with all dietary supplements, it’s recommended that NAC be taken under the guidance of a nutritionally-informed healthcare professional. For added antioxidant and immune system support, try BrainMD’s NAC 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 NAC 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.
Learn more
5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet
Are you feeling overwhelmed by the demands of everyday life? If you’re searching for a natural way to cope with modern challenges, look no further than 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 increasingly stressful. We’re constantly being 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 help to keep the body in a state of homeostasis (balance). There are many different types of adaptogens, and each has its own distinct 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 some of the health benefits of adaptogens. Health Benefits of Adaptogens Adaptogens are relatively new to the world of natural medicine, but they’ve gained recognition for their potential health benefits. Early research suggests that adaptogens offer several potential health benefits, including: improved energy levels reduced levels of stress and anxiousness enhanced cognitive function improved immunity If you’re looking for a natural way to improve your health and well-being, consider adding adaptogens to your daily wellness regimen. Many foods and supplements contain adaptogenic herbs. Here are some of the most popular ones… 5 of the Best Adaptogenic Herbs You Should Get More of In Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ashwagandha Ashwagandha (Withania somnifera) is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* In addition, ashwagandha has been associated with improved memory and attention.* Cordyceps Cordyceps (Cordyceps militaris), the orange caterpillar fungus, is among the most exotic mushrooms in the world. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, bolster immunity, counter stress, and support blood flow and oxygen utilization.* Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides also are essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Ginseng Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. Some standardized extracts contain naturally occurring ginsenosides, which play a role in improving focus, sharpening memory, and supporting overall well-being.* Ginseng promotes the release of nitric oxide, which opens blood vessels and supports blood flow to the brain and muscles.* Holy Basil Holy basil (Ocimum sanctum), also referred to as Tulsi, 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 enhances 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 stress relief and the promotion of relaxation.* Rhodiola Rosea Rhodiola rosea is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to reduce fatigue, promote positive mood, and improve physical and mental performance.* Some standardized extracts provide stress-fighting rosavins and salidrosides as well as powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] Side Effects and Precautions Though adaptogens are generally safe for most people, there are a few potential side effects and precautions to be aware of. When taking adaptogens, it’s important to start with lower doses and increase gradually, as needed. This will help your body adjust and avoid any negative reactions that may come with increasing your intake of adaptogens. Those who overdo it, by consuming large amounts of foods or supplements with adaptogenic herbs or mushrooms, may encounter certain physical issues. Some common side effects include upset stomach, diarrhea, and headaches. If you experience any of these symptoms, immediately reduce the dose or discontinue use of the food or supplement containing adaptogens. Adaptogens also may interact with certain medications, so it’s important to talk to your doctor before taking them. The Power of Adaptogens Adaptogens are a class of natural compounds with incredible, potential health benefits. Their unique ability to reduce stress levels and combat fatigue makes them an attractive option for anyone looking to improve their energy, focus, and overall well-being. But, be sure to consult with your doctor before consuming foods or supplements with adaptogens. Getting more adaptogenic herbs into your diet may be an important step in optimizing your health. Give them 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 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.
Learn more
Is There a Link Between Nutrition and Mental Health?
Here’s a new, compelling reason to prioritize your diet: the food you consume plays an influential role in your mood and mental well-being. Indeed, a growing body of nutritional research indicates a significant link between dietary patterns and mental health. This new field of study is called nutritional psychiatry. Unfortunately, only half of U.S. adults claim they try to eat a healthy diet, according to data from Statista. Too often, food choices are driven by convenience, affordability, cravings, bad habits, or mood. On a brighter note, there’s a lot of room for mental health to improve if more people focus on upgrading the nutritional quality of their diet. Here’s what you need to know about nutrition and mood, as well as tips on how to eat to support your mental health! Food and Mood As one might expect, research shows that greater well-being, happiness, and a positive mood are highly associated with healthy dietary patterns. A healthy dietary pattern may include: whole grains fiber-rich fresh fruits, veggies, and nuts/seeds fatty fish and seafood lean, quality poultry and meat It would also limit amounts of processed foods, added sugars, and unhealthy fats. Tragically, the standard American diet (SAD) is low in these healthy foods. Instead, it’s loaded with added sugars, refined carbohydrates, unhealthy fats, and food additives. Research shows that the SAD diet is an apt acronym as it’s associated with low mood, feelings of anxiousness, and poor mental health. One recently published review went as far as to suggest that poor nutrition may play a causal role in a number of mental health disorders – and dietary interventions may help people who struggle to maintain their mental health! Nutrition and Mental Health Your brain uses more than 20% of the total energy you take in. The food you consume provides key nutrients your brain requires to produce neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are central to the regulation of cognition, mood, and appetite. Additionally, your brain is very metabolically active. It needs antioxidants to protect against oxidative stress and neural inflammation, which are linked to low mood and other brain health issues. The gut is in constant communication with the brain and synthesizes neurotransmitters that regulate mood. Consuming foods to promote gut health is critical to healthy mental hygiene. Keeping these interconnections in mind, here’s how helping your brain and body can help you feel your best mentally. 4 Eating Habits That Can Improve Your Mental Health 1. Eat More Fruits and Veggies If you want to support a positive mental outlook, make sure you get the recommended five or more servings of fresh fruits and vegetables each day. Fruits and veggies are rich in vitamins, minerals, polyphenols, and fiber. The antioxidant power of certain vitamins and polyphenols may help protect your brain and body against oxidative stress – too much unchecked oxidative stress is correlated with low mood. Additionally, the high fiber content is beneficial to your gut microbiome – which supports healthy production of serotonin – a key neurotransmitter for regulating mood. Leafy greens and certain fruits provide your body with minerals that are important to maintaining mental health. Mineral deficiencies have been found to contribute to mood issues. A study that followed the eating habits and mental wellness of more than 80,000 individuals showed that mental well-being increased with the servings of fruits and vegetables participants consumed. Measures of well-being (such as life satisfaction and happiness, amongst others) peaked at 7 portions a day. In comparison, the average American eats about 1 serving of fruit and 1½ servings of vegetables a day. 2. Ditch the Sweets and Refined Carbs Ice cream, sugary sodas, crackers, cookies, and cakes may give your mood a temporary lift but end up worsening your mood in the long run. If you want to promote mental health, cut them out! These sugary foods score high on the glycemic index and typically worsen the body’s regulation of insulin, which can cause mood shifts and other mental issues. It also can fan the flames of oxidative stress and inflammation – which aren’t good for your brain or mental wellness. Lots of research has found a correlation between consumption of these foods and low mood, feelings of anxiousness, and mental health issues – whereas low (added) sugar intake is associated with better mental health. Eat whole fruit or berries in place of sugary treats. Stevia is a great healthy alternative to artificial sweeteners. 3. Take Care of Your Gut Health Did you know that your gastrointestinal tract is lined with a hundred million neurons, and roughly 95% of your serotonin is synthesized in your gut? It’s crucial for your brain health and overall mental health to eat in a way that supports your gut health. Enjoy fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha – which are loaded with beneficial bacteria – or take a quality probiotic supplement. Also, be sure to eat prebiotic foods that feed the good bacteria in your gut. Some great prebiotic foods include lentils, chickpeas, beans, oats, bananas, asparagus, leeks, garlic, onions, nuts, and Jerusalem artichokes. Stay away from foods that can harm your gut health like alcohol, artificial sweeteners, salty foods, fried foods, too much saturated fat, too much red meat, refined carbohydrates, and added sugars. 4. Embrace the Mediterranean Diet When contemplating what dietary pattern to follow – trade in the SAD diet for a Mediterranean one. Observational research shows that the Mediterranean dietary pattern is associated with a lower risk of problems with mood. Traditional diets also are good patterns to follow. That means consuming loads of fruits, vegetables, whole grains, fish and seafood, nuts and seeds, and only modest amounts of lean meats and dairy. Foods that are especially good for mood include berries, avocados, leafy greens, beans and legumes, olive oil, fatty fish, dark chocolate, green tea, and herbs and spices. Eating for Mental Health When it comes to your health, nutrition matters. Any effort to consume more nutrient-rich foods will likely benefit your mood and overall mental health. 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.
Learn more
Top 3 Foods That Naturally Boost Collagen Levels in Your Body
In recent years, collagen has received a growing amount of attention as an ingredient in everything from protein bars to coffee drinks. Celebrities and social media influencers alike are promoting its benefits. More consumers, too, are becoming aware of this building block of the body—and asking how they can increase collagen to boost their well-being. Many of them are interested in benefits like hair and skin health and creating an overall youthful glow. In addition to this increased consumer awareness, more researchers and medical experts are keeping an eye on collagen. A 2021 review of clinical studies noted that collagen has been studied for a long list of uses: skin regeneration, bone defects, sarcopenia, wound healing, dental therapy, gastroesophageal reflux, osteoarthritis, and rheumatoid arthritis. The review speculated that collagen treatment could help someone who has more than one of these health issues, as well as in cases of COVID-19. So, it’s no surprise that many food and drink products now claim collagen on their list of ingredients. In fact, it’s one of the fastest growing functional ingredients in the country today. But did you know that certain foods may help boost collagen production in the body? Let’s look at how collagen functions and what kinds of foods might promote its generation, naturally. Collagen and Diet Collagen is a type of protein. In fact, as the Cleveland Clinic explains, it’s your body’s most plentiful protein, thanks to its presence in bones, muscles, hair, skin, organs, tendons, ligaments, and other connective tissues. But it also naturally decreases over time, and its lack can often be seen and felt in the body. You might notice wrinkling or thinner skin, less muscle mass, stiffness or less flexibility, and/or joint pain. And, because collagen is also present in the intestinal lining, you can even experience digestive issues. A lot of Americans unknowingly worsen these possible aging-related effects through poor dietary choices. The Omni Diet that I created, which is packed with nutrients to increase energy and youthfulness and enhance feelings of well-being, helps counteract them. In fact, many people report that several weeks after starting the plan, skin takes on a youthful glow. That’s because what we eat has an impact on how we look, not only how we feel. And, of course, we all want to feel our best and look our best. Luckily, your body does make its own collagen. And consuming collagen-rich foods may help. The Top 3 Categories of Collagen-Rich Foods Following a healthy plan like the one outlined in my book, The Omni Diet, is going to give you a load of nutrients in every meal to keep you feeling vibrant. But if you want to pack in some foods that are especially associated with collagen production, there are a few categories you might focus on. Here are the top 3: Vitamin C Many of us associate vitamin C with citrus fruits and for boosting immunity. It’s a potent antioxidant, which inhibits or neutralizes free radicals and their damage. You’ll also find it in some unexpected ingredients, like coriander, marjoram, maca powder, and camu camu berries (these berries actually have 30 to 60 times more vitamin C than oranges!). On the other hand, changing female hormones can lead to a depletion of this key vitamin, so it’s helpful to consume foods that are high in vitamin C. Oranges, grapefruits, and other citrus fruits are the usual suspects, but don’t forget about red or green bell peppers, kiwi, broccoli, strawberries, Brussels sprouts, and tomatoes. Vitamin C is an essential vitamin involved in collagen production, so people enjoy its positive effects on the hair, skin, nails, and joints. As a bonus, it can help regulate stress responses and promote brain health. A whopping 42% of people don’t get enough vitamin C in their diet, so make this one a priority. Protein-packed Foods Protein, the body’s second most prevalent substance (after water), has a long list of functions. It promotes the growth and functioning of cells, tissues, and organs, while helping to maintain muscle mass. It supports the brain, metabolism, weight control, and energy levels. And, yes, it’s important for making collagen. That’s because amino acids found in high-protein foods are key in collagen production. Protein provides your body with these amino acids it needs to create healthier muscles, skin, hair, hormones, neurotransmitters, and more. Essential amino acids are present in some plant foods (nuts, seeds, legumes, and some grains, fruits, and vegetables). And fish, poultry, and most meats contain all of the amino acids we need. Eggs are another great option. One warning: When buying meat, I recommend lean meat, fish, and poultry. Fish like wild salmon, tuna, and herring are great sources of protein. Or try chicken, turkey, lamb, and lean beef. Look at labels and purchase meats that are grass-fed, free-range, hormone-free, and antibiotic-free. Use similar guidelines for eggs: Look for cage-free, organic, DHA-enriched eggs from chickens that are fed a vegetarian diet. Bone Broth and Gelatin Bone broths have become popular on grocery store shelves over the past few years, but you can make your own at home. (When choosing between storebought and homemade, I usually choose the second option—that way, I know exactly what’s going into it.) To make your own, the Harvard School of Public Health suggests boiling or simmering animal bones in water and a little bit of vinegar for 4 to 24 hours. The vinegar helps break down the bone, which unleashes the desired collagen and minerals. Gelatin is also made by boiling animal bones, skin, and/or cartilage for hours. After cooking, as the liquid cools, it solidifies into a gel that you can then use for other recipes. Harvard notes that paleo dieters are often proponents of consuming gelatin and collagen-boosting foods, so this has become more trendy in recent years. Again, just make sure your base ingredients—any animal components—are organic so that they are free of nasty additions like antibiotics and hormones. What to Avoid: Collagen Stealers While you might want to incorporate more collagen-rich foods into your everyday diet, there are also things you’ll want to avoid. Medical experts agree that, in addition to the natural toll of aging on collagen production in the body, various dietary and lifestyle choices can deplete our collagen supply or composition. Harvard reports, for example, that sun overexposure, smoking, alcohol, and a lack of sleep and exercise are all detrimental to collagen. Meanwhile, Cleveland Clinic experts also warn against a diet that’s high in sugar and refined carbs—unfortunately, the Standard American Diet for too many. Here are their explanations of some of these bad habits’ effects: Sugar and refined carbs aren’t good for any part of your body. But collagen becomes more dry, weak, and brittle as a result of sugar intake. Smoking decreases collagen production, while damaging existing collagen and elastin. Nicotine also constricts blood vessels, which interferes with the flow of oxygen and nutrients near the skin’s surface. Sunlight overexposure is a rapid wrinkle accelerator. A small amount of sunlight is helpful for vitamin D production, but too much decreases collagen production and causes collagen to more quickly break down. As collagen has become all the rage in recent years, it’s important to separate fact from fiction. Your body is already making collagen, but those abilities change over time. By consuming the right mix of collagen-rich foods and other nutrients that support the body, we can enjoy healthier, more youthful-looking skin, hair, and nails. And we may also discover internal benefits, like better wound healing and improved flexibility. Use these simple dietary guidelines as a starting point to promote collagen production at any age.
Learn more