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8 Best Tips to Help Your Child Thrive in the New School Year
The new school year is finally here! A new school year means helping your child adjust to new classrooms, new teachers and new challenges. Getting through this transition can be difficult, but there are practical strategies for helping your child adjust to the newness of the new year. Many parents don’t realize that success, or failure, at school starts at home. Studies have linked poor academic performance to factors such as obesity, poor nutrition and sleep patterns, and a lack of parental support. The good news is that those same studies show improved performance for students who live in homes where predictable routines, healthy habits, and good communication exist. The time to plan for a successful school year is NOW. While laying out a calendar can be beneficial for everyone in the family, it can be especially helpful if you had a child who struggled in school last year. So how can you ensure your child heads off to school with the best possible foundation? Following these 8 tips can help your child start off fresh this fall: 8 Back to School Tips to Help Your Child Thrive 1. Healthy Snacks If you have kids who naturally gravitate toward chips, cookies and candy bars for their after-school snack, it’s time to reclaim their taste buds. Even the pickiest eaters are more willing to try new foods when they’re disguised as something fun. Here are a few simple recipes for healthy snacks on-the-go and this fun penguin snack. 2. Boost Their PFC The prefrontal cortex (PFC) is responsible for helping your child be goal-oriented, socially responsible, and productive in every area of their life. Decreased activity in the PFC has been associated with lack of forethought and poor judgment. Exercising self-control is one of the best ways to strengthen their PFC. Supplements, green tea, relaxation techniques and enjoyable activities can increase blood flow to the PFC, which can assist your child in making better decisions. 3. Get Them Moving Exercise is one of the most critical ways of supporting healthy development. Make time for everyone in the family to get moving together. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 4. Productive Study Space It’s time to determine where your kids can study – and where they can’t. Work with your child to create a space where he or she can keep school materials organized. Any quiet area with good lighting and a writing surface can make a study space so long as it’s out of the earshot of a TV and other distractions. Pro tip: use a visual timer to set aside time in the study space to help them stay focused; 5. Eat the Rainbow This doesn’t mean Skittles or jelly beans. It means teaching your children to choose healthy foods in a variety of colors, such as blueberries, spinach, pomegranates, squash, and bell peppers, at every meal. Help your kids understand the nutritional value of including healthy fruits and vegetables into their regular diet. Challenge your kids to eat a meal that consists of every color of the rainbow. Make it a game! 6. Technology Free Bedroom One of the best ways to avoid the dangers of digital dependence is to remove TVs, computers and other electronic devices from your child’s bedroom. Creating a relaxing environment, free from the distractions of the outside world, may facilitate better sleep and reduce the amount of harmful electromagnetic frequencies (EMF) their body absorbs. 7. Quality Sleep Getting at least 7 hours of sleep a night has been shown to help your child’s brain function at optimal levels. When your child doesn’t get enough sleep, they have overall decreased blood flow to their brain, which can disrupt thinking, memory, and concentration. 8. Streamline Your Mornings Consider what would make before-school hours simpler for everyone in your family. Pick out clothes and make lunches the night before. Organize and gather everything together that your kids will need to walk out the door in the morning before going to bed. 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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Supplements that Can Improve Your Libido & Sex Life
Though female sexual health often gets less attention than male-focused issues like erectile dysfunction, it’s just as important. In fact, female sexual dysfunction (FSD) is rather common. The American Sexual Health Association (ASHA) reports that more than 40 percent of women experience sexual difficulties at some point in their lives. FSD challenges can include a variety of symptoms—and they occur for a variety of reasons. For example, some women report a lack of interest in sexual activity or an inability to get aroused, while others have issues reaching an orgasm. ASHA notes that age, hormones, medical conditions, medications, mental health concerns, and problems within romantic relationships are all possible factors. Luckily, there are an array of natural interventions women can use to help: hormonal regulation, libido supplements, and dietary choices. Let’s learn more about how each of these can create a healthier female sex drive at any age. Hormones That Can Affect the Female Libido Especially as we get older and enter menopause, it’s important to make sure our hormone levels are balanced. This will not only optimize the libido, but will help us feel and look better. Hormones even impact brain function, so a lack of balance can lead to all kinds of difficulties in addition to decreased sex drive. You may struggle with poor sleep, a foggy memory, lack of focus or motivation, and lower moods. For example, testosterone isn’t only important for males. Among women, it’s critical for maximizing sexual health by promoting a healthy libido. It also provides more energy and helps build strong muscles and bones. Low levels, on the other hand, can contribute to feelings of tiredness and depression—not exactly the right combination to get us in the mood. Then there are the hormones produced by the thyroid gland, which are known for their regulation of metabolism. But changes can occur here during certain life stages for females, such as post-pregnancy and after menopause. Out of balance, these hormones can cause fatigue, lower levels of brain activity, and physical discomfort (such as feeling overheated). But more energy and a better sex life are benefits of these hormones being in balance. Progesterone is the female sex hormone that is produced by the ovaries and the adrenal glands. It’s a cornerstone of the female reproductive system and crucial in overall health for women. Progesterone will promote better energy and sleep, and therefore encourage more vigor for sexual activity. But when it’s out of whack, lower libido is a common side effect. Finally, estrogen should also be balanced to optimize sexual function in females. If your sex drive is feeling sluggish, I recommend getting your free and total serum testosterone levels checked out. When testosterone is low (for either sex), you might find yourself with lower energy in general, as well as a low libido and even depression, among other concerns. Adult males will want a total testosterone of 280 to 800 ng/dL, with the free level at 7.2 to 24 pg/mL. For women, that adjusts to 6 to 82 ng/dL (total) and 0.0 to 2.2 pg/mL (free). In addition, if you’re struggling with any of the issues listed above, you might want to seek out a qualified hormone specialist for a targeted treatment plan. Natural Libido Supplements for Females Looking to boost your libido? Try one of these natural supplements to help: Ginseng Ginseng has long been used and studied to improve sexual function in men, but it is also being looked at for its positive effects on women. A study found that one type, Korean red ginseng, was effective for boosting sexual arousal in menopausal women, and therefore “might be used as an alternative medicine in menopausal women to improve their sexual life.” In 2022, a report in Psychology Today pointed to more researchers around the world finding positive effects of ginseng on post-menopausal women. Improvements included everything from increased desire and sensitivity to reduced severity of hot flashes. Gingko Gingko (also known as gingko biloba), just like ginseng, has been used for many years in traditional medicine, including for enhancing libido. A review of studies, published in 2021, concluded that post-menopausal women in particular could benefit from this ingredient in terms of sexual function. However, the researchers also noted a couple of possible side effects, including headaches and gastrointestinal upset. (When starting any new regimen of supplements, it’s a good idea to consult with a doctor before starting and take note of any unwanted effects.) Saffron Saffron, in a 2019 review that examined numerous scientific studies, was concluded to have “a statistically significant positive effect...on sexual dysfunction.” Saffron is one of the key ingredients in BrainMD’s Happy Saffron Plus®, which combines three nutraceutical powerhouses: affron® saffron extract, Longvida® curcumin extract (from turmeric root), and zinc glycinate. Together, these have mood and cognitive benefits to help you feel happier, calmer, and mentally sharper. This supplement promotes better focus, emotional balance, and a more relaxed mind and body. Without the numerous effects of mood issues—poor-quality or too little sleep, anxiety, and less energy—the libido can function at a healthier level. And, now you can enjoy taking your Happy Saffron Plus® as a delicious gummy! One warning: Because this is an expensive ingredient, there are many impostors out there. Be sure to buy this supplement from a reputable source like BrainMD's Happy Saffron Plus®. Libido-Boosting Nutrition for Women In addition to consuming natural libido supplements, women of all ages will want to make sure their diet is not negatively impacting their sex drive. This can occur on both ends of the dietary spectrum: Too-severe calorie restriction can lower the levels of testosterone in the body and lower the libido, as well as reduce muscle and bone mass (which lowers stamina). On the other hand, eating too much or relying on highly processed foods can make us feel sluggish and lead to obesity, among many other harmful effects. Following a well-balanced diet, like the one I outlined in my book, The Omni Diet, is the best way to feel great naturally. And, when you’re truly caring for your body and keeping it in tip-top shape, you create a greater feeling of attractiveness, which increases your libido. Expect even better results when your partner is following the plan, too. Then, as an extra boost, I love using maca powder in my diet. This amazing ingredient, which comes from the root of a vegetable that grows in Peru’s Andes Mountains, contains a long list of health-promoting nutrients and antioxidants. One category of these, molecules called isothiocyanates, is believed to have aphrodisiac powers (as well as cancer-fighting properties), so many people use maca to enhance their sexual function. Studies have even hinted that maca may help improve libido and sexual function in those who take SSRIs (a type of antidepressants) and for women who are going through menopause. (Note that maca is not recommended for women who are pregnant or for anyone who has a thyroid condition.) Maca is also associated with increased energy and stamina, muscle building, and lower adrenal stress. This makes it an overall body balancer while offering benefits that contribute to a healthier libido, like supporting the digestive and reproductive systems. To best utilize this superfood, purchase raw maca powder and add it to your favorite smoothies. Here’s the bottom line: No matter what your age, gender, or relationship status, sexual health is an important component of our overall well-being. We should prioritize feeding our bodies with the right nutrients and supplements, engaging in regular exercise to stay energized and fit, and ensuring that our hormones are in balance. With these simple steps, we’ll be well on our way to nurturing a healthy libido that we (and our partners) will enjoy for years to come.
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Pea Protein vs Whey: Which One Fits Your Fitness Goals?
Believe it or not, there are still a lot of misconceptions around protein—like that it’s only for bodybuilders or those looking to pack on muscle. But, in fact, protein is a major building block of our bodies’ composition—the second most prevalent substance in the body, after water. It keeps your cells, tissues, and organs functioning and growing. And, yes, it does help maintain muscle mass—which helps us burn more calories throughout the day, long after our daily sweat sessions have ended. Protein is key for weight control in other ways, too. It gives us that feeling of fullness and suppresses ghrelin, which is a hormone that triggers feelings of hunger. It boosts metabolism, reduces cravings for unhealthy foods, and keeps our blood sugar at stable levels. Protein even supports the brain, maintains energy, and promotes recovery after exercise (or in the face of daily stressors). Unfortunately, many people don’t get their recommended levels of protein per day. That’s where a supplement, like protein powder, can help tremendously. How to Calculate Your Protein Needs How much protein do you need per day? And is your diet giving you enough? To calculate your unique protein needs, use this equation: Divide your ideal body weight in pounds (not your actual weight) by 2.2. This is your weight in kilograms. Multiply that number by 0.8 to 1.0, which is how many grams of protein you should be eating per kilogram of weight. Use the higher number (1.0) if you’re very physically active, or the lower number if you are less active. Therefore, if you’re a woman who is 125 pounds, that equals about 56.7 kilograms. With a high level of physical activity, you’d want to aim for just under 57 grams of protein per day. A lower level of activity would call for just over 45 grams. Overall, the ideal protein intake varies according to weight, activity level, and age. But, as a general rule, most people require between 45 and 100 grams of protein every day. You can then use this number to calculate your ideal protein consumption per meal or snack, spreading that out over three meals and two snacks per day. About 20 to 25 grams of protein per meal is a great rule of thumb, but you may need more or less. Protein Supplements: Pea Protein vs. Whey Protein In today’s busy world, we don’t always reach our recommended protein intake through sit-down meals. When you’re grabbing a meal on the go, you might want to supplement with a boost of protein powder. For example, I call smoothies my favorite fast food, and they’re great with an added scoop of Omni Protein Powder, which is available in Vanilla or Chocolate. These powders utilize a blend of protein sources that are all plant-based. While in the past many manufacturers tapped animal-based products such as whey for protein, today’s formulators have made significant strides in using plant sources. OMNI combines pea, rice, quinoa, and chia proteins, packing in 22 grams of balanced, complete protein per serving. The powder is not only free of animal products, but all kinds of potential allergens—corn, soy, artificial additives, gluten, and yeast—so it’s suitable for any diet. Plus, it’s sugar-free, sweetened naturally with organic stevia. Why do we want to say “no whey” to protein powders made with dairy-based products like whey? I’ve long promoted ditching the dairy, and in my book, The Omni Diet, I outline a bunch of reasons why dairy is not our friend. Here are some reasons why whey is not the best option for obtaining our recommended daily protein intake. First of all, many people can have sensitivities to ingredients in milk, such as whey or casein. It’s not the exception for human beings to be lactose-intolerant; it’s the norm. Humans are designed to ingest (human) milk as babies, but after 2 years old, less than 35 percent of people produce the enzyme called lactase, which is what breaks down lactose. And certain populations are less likely to produce this enzyme than others, including those of Jewish, Italian, West African, Arab, Greek, and Asian descent. When lactose is not properly digested, it leads to potential gastrointestinal issues. Even if you can digest lactose, that’s not recommended, either: Your body converts it to galactose and glucose, which raises blood sugar and leads to inflammation. In fact, casein, which is a protein found in milk, has been identified as an excitotoxin, a category of substances that are brain damaging. That’s because they overstimulate neuron receptors, which creates inflammation in the brain and, over time, may lead to neurodegenerative diseases. Pea protein, on the other hand, offers a fortifying balance of amino acids and is very easily absorbed by the body. It’s one of the richest sources of plant protein in existence. And, before you think that plants can’t compare with animal protein sources, check out the science. In one study, researchers compared pea vs. whey protein supplementation among both men and women engaging in high-intensity functional training over 8 weeks. The study looked at factors like body composition, muscle thickness, force production, workout performance, and strength. Ultimately, no difference was found among any of these categories when comparing intake of the two protein sources; subjects showed similar outcomes across the board. Gut Health Benefits of Protein Powder While you may find yourself able to eat enough protein at most meals, finding a great on-the-go option like protein powder can be a lifesaver when you’re pressed for time or traveling. Or, like me, you might just love the taste of a smoothie infused with delicious vanilla or chocolate flavor. It’s a super versatile, tasty option. Beyond the taste and convenience benefits, there are many other reasons I reach for Omni Protein Powder, including to support gut health. For example, one key ingredient, inulin, is a prebiotic fiber that promotes balance in those crucial healthy gut microorganisms. (Remember that prebiotics are what feed the beneficial bacteria in the gut.) Meanwhile, 150 milligrams of plant enzymes make the powder easier on the digestive system, which eliminates the bloating you might experience from other protein drinks. Finally, this formula includes L-glutamine, which protects the intestinal lining for additional gut health support. How to Use Protein Powder Even when you’re on the go, protein powder is an easy addition to your diet. I like to mix 1 heaping scoop of Omni Protein Powder with 8 to 10 ounces of water, almond milk, or coconut milk. Or simply add it to your favorite beverage. If I have a couple of extra minutes to spare, I love whipping up shakes or smoothies. Just add a scoop to your preferred blend of berries, greens, healthy fats, or any other mix-ins you like. Men might want to add an extra scoop for a total of 2, as their protein needs (particularly if they are active) will usually be higher. That said, beware of consuming too much protein. Our bodies are designed to handle a certain amount effectively, but ingesting over a certain limit can have damaging effects. You could create oxidative stress and inflammation in the body, accelerate aging on a cellular level, reduce the efficiency of DNA repair, and even contribute to future disease. As we’ve established, protein isn’t just for bodybuilders. But it does help promote key functions that build the body, like increasing energy levels, boosting athletic performance, promoting muscle generation and recovery, managing a healthy weight, and supporting brain health. With the right formula and in the appropriate amounts, plant-based protein powder can be a very useful and versatile addition to fuel your entire body—anywhere, anytime.
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Stop an Argument Before It Starts with These 8 Helpful Tips!
Arguments can be emotionally and mentally draining. They can lead to increased stress, hurt feelings, and broken relationships. So, what can you do when a conversation starts to get heated? To help prevent misunderstandings from escalating into full-blown fights, try these practical tips to improve your daily communications with others. 8 Top Tips for How to Stop an Argument Before It Starts Keep Your Cool To prevent a pressure-packed situation from getting out of hand, always keep your cool. It’s vital to remain levelheaded when voices are raised and tempers flare. Try removing the emotional charge from your conversations by speaking in a calm and caring tone. Tone of voice can be crucial in disarming a potentially volatile situation. Also, closely monitor your comments and reactions to make sure they’re coming from a rational place, rather than an emotional one. Instead of saying something negative or critical try your best to say something positive and constructive. Many times, this approach will result in a better outcome for you and the other individual/s. In short, always model calm behavior and others will likely follow your example. Take a Time-out When someone raises their voice or begins to lose their temper, take a time-out. This type of collective breather involves everyone in the discussion retreating to a separate space for a designated period (typically 10-15 minutes). Spending some time apart from the other member/s involved in the dispute may help you, and them, settle down and forget about the argument. A cooldown period only works if you get buy-in from everyone involved, so make sure all parties agree with taking a time-out to avoid starting yet another argument. Try Whispering When others are yelling, start whispering. The dramatic change in the decibel level of your voice will most likely make everyone stop talking to hear what you have to say. Something in our psyche makes us lean in and listen more attentively when someone is whispering. This tactic has been used with great success from board rooms to political assemblies. If an argument is getting out of control, try whispering to see if you can get everyone’s attention. Then you can attempt to de-escalate the conflict. Build a Bridge Instead of trying to convince the other person that your viewpoint is correct, attempt to see things from their perspective. The main objective shouldn’t be to win the argument but to remove potential threats, address concerns, and find common ground with the other person. Building a bridge is one of the best ways to avert a quarrel before it even starts. Get Outside When drawn into a discussion that makes you feel uncomfortable, look for a way to redirect the conversation. If that doesn’t work, find a polite way to remove yourself from the situation or postpone the discussion. Another strategy is to get outside for some exercise, such as a walk or jog, which is an effective way of letting off some steam when things get too tense. Getting some fresh air and exercise may help clear your mind so you can approach the problem or argument from a broader perspective. You may find that the point of contention you had with the other individual/s wasn’t that significant after all. Focus on the Positive This is one of those “easier said than done” tips, but it’s essential for maintaining healthy relationships. It’s easy to notice what you don’t like in a relationship, but when you spend more time appreciating what’s working well, you’re more likely to see an increase in positive behavior. Change takes time, but this is one step that can pay off big dividends if you consistently work at it. Deal with Difficult Issues Whenever you concede a point just to avoid an argument, you give away a little bit of your power. Over time, this loss of control can make you resent the other person. Avoiding conflict in the short run often has devastating long-term effects. In a firm but kind way, express your opinion or concern. This will help keep the relationship open and balanced. Overcome Poor Communication Poor communication is at the core of many relationship problems. Jumping to conclusions, expecting others to read your mind, and needing to be right all the time are just a few negative traits that can cause a breakdown in communication. Working with a trained counselor or therapist may help you overcome these bad habits and improve your communications skills. Additional Tools to Help Stop Arguments…NOW! Knowing how to prevent arguments is crucial for maintaining healthy relationships with others. Rational tips, such as de-escalating a potential argument or suggesting compromises, can help stop an argument before it starts. Disengaging when necessary, breaking negative thought patterns, and listening with empathy are other, powerful tools that can help prevent arguments. Also, admitting when you’re wrong can go a long way in diffusing tensions and earning the respect of those you’ve had disagreements with in the past. Remember that conflict is a normal part of the human experience, and how we handle it can define our relationships. By implementing these strategies into your daily life, you’ll be equipped to navigate disagreements with greater ease. If you’d like more information on how to stop arguments or improve your communication skills, check out these resources: Crucial Conversations by Kerry Patterson Getting to Yes by Roger Fisher and William Ury Nonviolent Communication by Marshall B. Rosenberg Also, Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services to those dealing with behavioral or relational issues. To learn more about the clinics’ full range of services, or to set up an appointment, please call 866-347-6076. Thanks for reading this article! Hopefully it has provided practical solutions that you can use to prevent conflicts in the future. 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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5 Best Outdoor Activities To Help You Stay Fit & Have Fun This Summer
Summer is the perfect time to get outside, soak up some sun, and enjoy all that nature has to offer. From swimming in pools or lakes to taking peaceful hikes on scenic trails, there are countless outdoor summer activities to keep you active and healthy. Whether you’re an adventure seeker or just looking for a fun way to stay fit, there are plenty of outdoor activities that can keep you (and your family) active during the summer months. 5 of the Top Outdoor Activities for the Whole Family to Enjoy This Summer! Camping Camping is the perfect outdoor activity for those who like to immerse themselves in nature and escape the breakneck pace of everyday life. But before you head out on a camping trip, make sure you have all the equipment you need, including a tent, sleeping bags, cooking supplies, food, and ample water. Also, before you start a campfire, make sure there aren’t any fire restrictions for your area. When choosing a campsite, look for one with easy access to trails or water sources. Some campsites offer amenities such as showers and electricity (for those who prefer not to be completely cut off from modern conveniences). While in the great outdoors, be sure to take hikes or go fishing in a nearby lake. Or, if you prefer a more laid-back outing, you can relax at your campsite with board games, a good book, campfire songs or scary stories, or stargazing at night. Always practice Leave No Trace principles – properly disposing of waste, respecting wildlife habitats, etc. – while camping. Most importantly, enjoy the peace and solitude that comes with being surrounded by nature during your summer camping adventure. Cycling Cycling is an excellent way to enjoy the outdoors while staying active during the summer months. It allows you to explore your surroundings while getting in a good workout. Whether you’re riding on a mountain trail or through a municipal park, there are plenty of scenic areas to enjoy while you’re burning calories. One of the best things about cycling is that it’s accessible to people of all ages and fitness levels. You don’t need any special equipment to get started…just a bike and a helmet. And with so many different types of bikes available – from road bikes to mountain bikes – there’s something for everyone. If you’re new to cycling, start by taking short rides around your neighborhood or local park. As you build up your endurance and confidence, gradually increase the length and difficulty of your rides. Don’t forget to bring plenty of water and healthy snacks. Cycling also can be a social activity – consider joining a local cycling club or group ride in your area. This can keep you motivated and provide an opportunity to meet other cyclists who share your interests. Of course, safety should always be top-of-mind when cycling. Always wear a helmet and obey traffic laws while riding on roads or paths shared with pedestrians. Fishing Fishing is a relaxing outdoor activity that allows you to unwind while enjoying the beauty of nature. Regardless of your experience level, fishing can be a fun and rewarding experience. One of the best things about fishing is that it can be done almost anywhere – from lakes and rivers to oceans and streams. You don’t even need expensive equipment to get started; just a rod, reel, line, bait, permit, and a little patience. There’s nothing like the feeling of catching your first fish. It’s an exhilarating experience that can give you a sense of accomplishment and an adrenaline rush; especially if you catch a really big fish. Fishing is a great way to spend quality time with others. It’s a peaceful activity that allows you to connect with friends and family while enjoying the beauty of nature. This popular outdoor activity can be experienced by anyone, regardless of their age or skill level. So why not give it a try this summer? Who knows, you might just discover your new favorite hobby! Hiking Hiking is a great way to get outside and explore nature during the summer months. From easy trails to more challenging treks, there are hiking options for all skill levels. Before hitting the trail, it’s important to make sure you have proper footwear. Investing in a good pair of hiking shoes will provide support and help prevent blisters. Also, make sure to dress appropriately for the weather and bring a jacket in case it rains, or the temperature unexpectedly drops. When planning your hike, research the trail ahead of time and be prepared for any obstacles such as steep inclines or uneven terrain. Be sure to keep your eyes open to any potential hazards, including cats, snakes, or other regional wildlife. Bring plenty of water and healthy snacks to stay energized on longer hikes. In addition to its physical benefits, hiking can provide mental health benefits too, such as reducing stress and improving mood. Make time during your hike to appreciate the natural surroundings and take deep lungful of fresh air. Hiking can be enjoyed solo or with friends/family members. So, pack your backpack (don’t forget the sunscreen), put on those hiking shoes, and hit the trails for some exhilarating exercise. Swimming Swimming is one of the most popular outdoor summer activities, and for good reason. Not only does it provide an invigorating way to cool off in the heat, it also offers a full-body workout that’s low-impact and easy on your joints. Whether you prefer swimming laps at the local pool or taking a dip in a nearby lake, there are many options for any skill level or preference. One great thing about swimming is its versatility; it can be enjoyed alone or with others. You can push yourself to set speed or distance goals, or simply enjoy floating leisurely while chatting with friends or family. Be sure to practice proper safety precautions when swimming outdoors, such as wearing life jackets and being aware of currents and other hazards. With these tips in mind, diving into a pool or lake this summer is sure to be a refreshing experience. Summer Safety Tips Though summer is a great time to enjoy outdoor activities, it’s crucial to remember the importance of staying safe. Here are some top safety tips to keep in mind: Always wear sunscreen when spending time outdoors, as the sun’s UV rays can cause serious skin damage. Stay hydrated throughout the day. This is especially important during hot weather or while engaging in rigorous physical activities. Remember to bring more water than you need. Be aware of your surroundings and any potential hazards, such as rough terrain or dangerous critters. This will help you avoid accidents and injuries. Make sure to use proper equipment when participating in outdoor activities such as hiking or cycling. Wear appropriate footwear and protective gear to reduce your risk of injury. If you’re planning on swimming or boating this summer, be sure to follow all safety regulations and rules. Always swim with a buddy and make sure others know where you’re going. By following these simple safety tips, you can ensure that you have an enjoyable and safe experience while engaging in outdoor activities this summer. Stay Fit, Have Fun! The summer season affords many opportunities to stay active and enjoy the great outdoors. While having a good time outside in the sun, remember to put safety first by using sunscreen and drinking plenty of water. Also, be mindful of your surroundings and don’t disturb or harm the terrain or wildlife. By engaging in outdoor activities this summer, you can stay fit while experiencing nature’s wonders firsthand. Try one of these outdoor activities today and have some fun! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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8 of the Best Ways to Improve Your Self-Esteem and Confidence
Is receiving criticism painfully hard for you? Do you notice that you judge yourself harshly most of the time? Do you feel nervous or shy when you’re in social situations? Do you tend to doubt your capabilities? If you answered yes to any of these questions, you might benefit from working to improve your self-esteem. Improve Your Self-esteem Having a strong sense of self-worth, research shows, is associated with greater happiness, life satisfaction, and fewer negative moods. Conversely, when poor self-esteem goes unaddressed, it can impact your entire life trajectory. Having low self-worth can lead to inaction, underachieving when it comes to realizing dreams, and remaining in unsatisfying and even unhealthy relationships. In terms of mental health, people with low self-esteem tend to struggle more with low mood, feelings of anxiousness, thoughts of self-harm, addictions, and more. Indeed, taking steps to improve your self-esteem and confidence is a worthy investment of time and energy. It has the potential to improve virtually every area of your life. The following tips are based on the collective wisdom of mental health experts and published research. Practicing them can help to improve your self-esteem from the inside out and naturally boost your confidence. 8 Ways to Improve Your Self-Esteem and Confidence 1. Change Your Self-Talk You can start building your self-esteem and confidence right this moment by becoming aware of how you talk to yourself and making a concerted effort to reframe negative thoughts. Dr. Daniel Amen calls these not-so-friendly thoughts that destroy self-confidence automatic negative thoughts (ANTs). They’re often extreme, all-or-nothing statements, like, “You’re always such an idiot” or “You never do it right.” One way to combat ANTs is by using the work of author and speaker Byron Katie. Write down some of your persistent negative thoughts and ask yourself these 4 questions about them: Is this thought true? Can I absolutely know that it is true? How do I react or feel when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? If you practice this regularly, it will likely put some space between yourself and your negative thoughts, allowing for kinder, more accurate, and constructive thoughts – which will likely have a positive effect on your self-esteem. 2. Give Yourself Credit People who struggle with self-esteem tend to have a more pronounced negative bias. They see what they haven’t done rather than noticing progress. Start giving yourself credit for the small wins. Research shows that celebrating smaller achievements boosts morale and resilience, promoting overall positivity. What does that look like? If you sit down to work on something even for 20 minutes, give yourself credit for making progress. If you hurt someone and you earnestly apologize and make a point to correct the wrong or behave differently, give yourself kudos for apologizing and making amends – rather than beating yourself up for your behavior. 3. Practice Gratitude An abundance of research shows that contemplating what you’re grateful for builds greater self-esteem and well-being. Make it a habit or ritual. List what you’re grateful for every evening before going to sleep. It could be as simple as appreciating your lungs and the ability to freely breathe in and out, or the beautiful blossom that appeared in your garden overnight, or the kindness of someone you encountered during your day. Look for gratitude even in seemingly unpleasant or difficult life situations. Perhaps there’s a challenging person at work and it’s forcing you to be more assertive. You might find appreciation in the growth opportunity it’s providing. 4. Move Your Body Engaging in physical activity not only boosts your mood, it increases your self-esteem as well. Developing muscle tone, strength, coordination, balance, and flexibility creates an overall feeling of being more physically competent, which contributes to a better body image and self-esteem. Additionally, the stress relief that comes from exercise, as well as the increased blood flow, which supports better brain function, add to overall well-being. Of course, there’s the sense of accomplishment after exercise that contributes to positive self-regard, too. Be sure you approach exercise gently without a lot of high expectations or perfectionist demands related to body image, kindly giving yourself ample credit for any progress made. 5. Practice Forgiveness Research indicates that forgiveness is associated with higher self-esteem and greater life satisfaction, as well as fewer instances of low mood, feelings of anxiousness, and hostility. Experts suggest you can begin practicing forgiveness in small ways. When someone cuts you off in traffic, consider it isn’t personal and forgive the offender. Let people off the hook. By practicing forgiveness of others, you might find that it’s a little easier to forgive yourself too – which is a big boon to self-esteem! 6. Form Positive Relationships Take steps to foster positive social relationships. Research reported by the American Psychological Association shows that social support and social acceptance overwhelmingly help shape the development of self-esteem in people of all ages. This may sound like a tall order if you’re lacking in self-esteem and confidence. A first step might be joining some kind of support group. Or, if you’re feeling more comfortable about increasing your social connections, take a look at online groups like Meet Up. Pursuing a hobby is a great way to make new, positive connections. At the same time, you’ll have the added bonus of developing one of your genuine interests, which is good for self-esteem too! Ask a friendly neighbor, or perhaps someone from work, to join you for coffee. The key is to spend time with positive people. 7. Speak Up One vital way to value yourself is to honor your needs and speak your mind. This might mean speaking up and setting boundaries as needed. When you lack healthy levels of self-esteem, it’s common to fall into people pleasing and doing things you don’t want to. Start being assertive by simply saying “no.” Watch people who are assertive and let them serve as inspiration for you. Emulate what they do until you find your own rhythm in speaking your mind. 8. Seek Help It’s possible you may need the support of a qualified mental health professional to help you build your self-esteem. Having a professional in your corner is a very powerful way to help you to face past traumas, shame, addictions, or mental health issues that may be impacting your self-esteem. Research shows that cognitive behavioral therapy (CBT) is highly effective in self-esteem building. There’s no weakness in asking for help; it’s a strength, and another reason to feel good about yourself. Be Patient Cultivating healthy self-esteem is a lifelong practice. It takes time. If you notice you have a little more confidence, or are taking on challenges, or treating yourself with more compassion, these are all signs that your self-esteem is growing. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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6 Brain-Healthy Snacks for Kids On the Go
It’s a simple equation: Busy schedules plus picky young eaters plus a lack of preplanning can equal a disaster when it comes to your kids’ snacking habits. Many parents, weighed down by endless to-dos, don’t prioritize healthy snacks for their children. But when you stock several options that can be easily enjoyed on the go, there’s no excuse for not eating right, even between meals. With childhood obesity, a decrease in physical activity, and the easy availability of ultra-processed foods now affecting our youth, this topic is more important than ever. Stuffing kids with sweets like donuts and pastries, or salty, unsatisfying choices like chips, harms instead of nourishes their health. Here, I’ll share some of my favorite kid-friendly snacks, as well as my top snack-planning tips for busy parents. 6 Healthy Snacks for Kids On the Go Snacking is a healthy part of our eating routine—but only when we make the right choices. A quality snack will fight fatigue and fuel energy so your kids can do their best at school or on homework. It will also keep them from being so hungry that they overeat at meals or reach for junk foods. In general, a mix of protein, healthy fats, and complex carbohydrates (such as raw veggies) are the building blocks of a well-balanced snack. These are best served in the mid-morning, mid-afternoon and/or later afternoon to keep their metabolism going strong throughout the day. Here are some ideas for kid-approved snacks that they can eat even if time is limited: 1. Stay Sharp Pizza Snacks Kids notoriously love pizza. But they can be less than enthusiastic about eating their veggies. The Stay Sharp Pizza Snack is a way to combine both—I call it a gateway to healthy eating. Plus, you can endlessly customize this recipe to fit your needs. For a more traditional take, you could use a gluten-free pizza crust or gluten-free bread as the base, but I like sneaking in veggies by using a halved zucchini or squash as the pizza “crust.” You simply top it with tomato sauce and other heart-healthy ingredients (think dairy-free cheese, lean proteins, and veggies), then bake in the oven. It’s a fun finger food for before a homework session, or to serve when your child’s friends are visiting. 2. Go-Well Trail Mix Trail mix offers that ideal combo I mentioned above: protein, fat, and carbohydrates. Plus, you can make a big batch and grab it on the go, saving your kids from the school vending machine or a drive-thru window. I love my Go-Well Trail Mix specifically for its brain-healthy omega-3 fatty acids and delicious fruit combination (berries and coconut—yum). Simply mix ¼ cup each of raw cashews, raw slivered almonds, raw walnuts, and raw cacao nibs, plus 2 tablespoons each of goji berries, dried mulberries, dried blueberries, and shaved coconut (all unsweetened). You can adjust this recipe to the amount you need and simply separate it into small containers to keep portion size on track. 3. Fruit and Nuts I love this combination because it can be customized in so many ways—and can even mimic a decadent dessert. For example, get all of the comfort of homemade apple pie (without the sugar and simple carbs) by slicing up a half or whole green or red apple, then sprinkling it with cinnamon. Warm it up in the oven at 350 degrees for about 10 minutes, and serve with 1 tablespoon of almond butter for dipping. (Just make sure the apple has cooled if your kids are taking this snack on the go.) If you don’t have an oven handy or time to spare, no problem—grab a small piece of raw fruit and about 10 whole nuts, such as macadamia nuts, or 1 tablespoon of nut butter. I avoid peanut butter—peanuts are in the legume family and high in omega-6 fatty acids—in favor of almond butter and cashew butter. 4. Fun Dips Who doesn’t love a tasty dip to liven up their snacks? One super-portable snack I love consists of a hard-boiled egg, 2 cups of raw veggies, and 2 tablespoons of guacamole, salsa, or hummus for dipping. You can also serve celery sticks or other veggies with 1 to 2 tablespoons of raw almond butter. Dips give kids an interactive eating experience, allowing them to play with their food in a parent-approved way. Chances are, they’ll enjoy their veggies more with a little extra fun on the side. 5. Quick Wraps One of my favorite lunches, which can also be portioned out in a snack size, is the Tasty Turkey Wrap. It’s a great choice for kids on the go, because the healthy fillings are all wrapped up in a tortilla or lettuce leaf, making it a no-mess, no-fuss, handheld option. To prepare, simply make a light salad with mixed baby greens and a little olive oil, lime juice, cilantro, salt and pepper. Put a snack-size portion of turkey breast in a tortilla or lettuce leaf, top with the greens and some avocado and tomato, and fold it up and slice in half. Voilà—this wrap is ready to roll. 6. Protein Bars I love protein bars as a great brain-healthy snack for kids on the go, but you need to be careful with your selection or make them yourself, from scratch. If you’re buying pre-made, go for a bar that is grain-free and gluten-free, and scan the label for sugar counts. My favorite pre-made choice is BrainMD's Brain Boost Protein Bar. If you’re making your own, try my Superfood Protein Bars in The Omni Diet book. They combine healthy ingredients like cacao butter, raw cashews, raw almonds, hemp seeds or flax seeds, yummy spices like cinnamon, a little honey, and other delicious add-ins that blend together beautifully for a snack that’s a grab-and-go no-brainer. How to Encourage Healthy Snacking for Your Kids Here are a few of my best strategies for encouraging healthier habits—and for making your job as a parent easier, too. Be a healthy role model. What habits are you modeling for your kids? Expose your children early and often to healthy ways of eating. Stock the kitchen with whole foods—kids can’t reach for junk-food snacks when they’re not around. And educate them on how food makes them feel, and how it affects the body. Jazz it up! When kids are less than enthusiastic about eating their veggies, boost your snacks’ flavor through the use of herbs and spices. They offer added nutrition and make everything taste better. Get your kids involved. If you want your kids to eat healthier, recruit them in the process. They’ll love topping their own Stay Sharp Pizza Snacks (above) or stirring up the next batch of trail mix. They’ll also be more likely to enjoy the fruits of their labor. Rethink old favorites. Frozen treats, chocolate, and ice cream—off the list forever? Not if you make better choices. Replace ice cream with avocado gelato. Eat frozen bananas instead of ice pops. Add a small piece of 70-percent cocoa dark chocolate to your snack, which contains antioxidants instead of sky-high sugar counts. Dip veggie sticks instead of chips. Plan ahead. When hunger strikes, you want to be prepared. Bring healthy snacks to outings like amusement parks or the movies. Keep healthy foods (like veggies, hummus, nuts, and seeds) in snack-size portions. Do your menu planning, shopping, and food preparation in advance. Parents, it’s time to take back our snack foods. Let’s ditch the salty, sugary, processed choices that are so often associated with between-meal bites and choose foods that truly fuel the brain and body. With just a little preparation and forethought, healthy snacks for kids and parents on the go can be a breeze. Remember, healthy snacking for your kids starts with you.
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Some of the Best Healthy Aging Tips to Keep Your Brain & Memory Sharp
Memory loss is an inevitable part of aging, right? Wrong! According to physician and double board-certified psychiatrist, Daniel Amen: "While it is true that memory issues are common with age, they are not inevitable. In the presymptomatic stage, when memory problems are minor, help is likely to be most effective. If you’re struggling with your memory, even if it seems inconsequential, now is the time to get serious about your brain’s heath.” How to Slow Brain Aging Two of the best ways to slow the aging process are to avoid the things that hurt your brain and embrace the things that help your brain. Though easy to comprehend, those simple steps can be extremely difficult to implement. That’s why it’s important to adopt daily habits that can protect your brain from the things that can harm and age it. To help support your brain health as you grow older, try these practical, natural strategies for healthy aging… 3 of the Best Ways to Support Healthy Aging Today 1. Brain-Energizing Activities Physical exercise can enhance brain health and support memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins can damage the brain and increase the risk of memory problems. 2. Memory-Supporting Foods Here are some of the best ultra-healthy, memory-supporting foods you should work into your diet: Fish: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruits: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – may help to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon may help improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds also may support mental sharpness. 3. Anti-Aging Supplements Though many products on the market are thought to have memory or age-defying benefits, it’s a good idea to take supplements that offer these anti-aging nutrients… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Collagen Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. There are different types and sources of collagen, so make sure to research a product before taking it. CoQ10 Coenzyme Q10 (CoQ10) is a powerful cofactor and protectant for the mitochondria that generate over 90 percent of all our energy. These are constantly at work in all our cells but are most active in the brain to supply its huge energy demands. CoQ10 is important for the brain, heart and circulation, immune system, and other organs. Curcumin Curcumin is an umbrella name for the three main active curcuminoids of turmeric: curcumin, demethoxy-curcumin, and bis-demethoxycurcumin. Curcumin is thought to support working memory, calmness, and satisfaction in coping with mental strain. It also can help promote cardiovascular health and lessen physical fatigue. Resveratrol Resveratrol may help to promote healthy heart muscle function. It’s a phytonutrient that gives red wine its “heart healthy” status. Additionally, resveratrol may help support blood vessel function, promote healthy blood sugar utilization, and improve word recall. Vitamin A Vitamin A is crucial for the brain to develop and maintain its trillions of nerve cell connections (synapses). This powerhouse vitamin is crucial for the development and maintenance of the brain, lungs, eyes (vision), and intestinal tract. It’s also essential for a strong immune system. Vitamin D Traditionally known as the bone vitamin, vitamin D also is essential for organ growth. The liver and kidneys convert vitamin D into a powerful hormone for the health of the brain, heart and circulation, immune system, bones, joints, muscles, and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and overall brain function, while enhancing health and well-being. Superior to D2, vitamin D3 (cholecalciferol) is converted into a hormone that regulates about 900 different genes. Vitamin D3 helps promote healthy mood management and cognitive function and works well with vitamin K2. [/wc_box] Be Proactive Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. However, serious memory loss isn’t inevitable with advancing age. The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than right now. One of the best ways to promote healthy aging is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient. BrainMD offers an entire category of Memory Supplements to help support your brain, cognition, and memory.* Try one of these pure and potent supplements 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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Tana Amen's Best Mindfulness Meditation Techniques to Feel More Present
What’s the first thought or feeling that comes to your mind when you hear the word meditation? Some people might picture a calming, safe haven in their everyday lives. For others, it’s something to avoid at all costs. I’m always surprised that there are still a lot of misconceptions and even fear around such a helpful practice. For example, I hear from many people that they aren’t able to meditate or don’t know how to. They claim they can’t clear their mind or turn off the endless mental chatter that seems to run 24-7. And it’s understandable, in today’s busy, information-overloaded world, that we would have problems being with ourselves, sitting still, calming those anxious thoughts, and enjoying silence. But we don’t have to complicate this process, and we also don’t have to be perfect meditators on day one. There’s a reason this is called a practice. It’s something we keep showing up for, and eventually, we find that we’re more able to simply be with ourselves. We also learn to tune in to both our inner selves and the divine. (There are a ton of other benefits, too, which I will discuss further below.) Today, I’m going to share with you my own method of mindfulness meditation, plus some helpful tips if you’re just starting out. These techniques are what work best for me, and I know they’ll help you discover some practices that are best for you. The Top Benefits of Mindfulness Meditation There's a lot of talk nowadays about meditation and the importance of doing it. How and why should you practice this, and what are the benefits? I can talk about what it means to me. In the first place, it’s great to do meditation when you feel stressed out or overwhelmed in life. But it’s a better idea to meditate on a regular basis—before you hit crisis mode. It helps calm you and gets you ready for anything that comes at you during the day. In addition, numerous studies have shown the physical benefits of meditation. It helps decrease your blood pressure, settles the emotional centers in your brain, and promotes an overall sense of well-being. Meditation has also been shown to help you sleep better, lessen symptoms associated with anxiety and depression, and increase energy and focus. But did you know that it can also help you live the life you want, simply through the power of setting intentions? Living with intention is the opposite of thinking about what you don’t want, which is what many of us focus on as we move through life. That’s right—meditation can actually rewire those negative ways of thinking. For me, meditation combines two powerful forces: prayer and intention. It’s my way of communicating with God, and that means both listening and talking. It basically welcomes the Holy Spirit into my body. Of course, your meditation might be driven by different intentions, or may incorporate different techniques, but this is how I envision my own practice. I encourage everyone to find what works for them. My Mindfulness Meditation Routine First, I settle down and imagine a light filling my body, healing me and grounding me. I’ll move my attention from the base of my body upward, with each part being associated with different effects. For example, focusing on my heart, I ask for more empathy, love, and forgiveness for others (and that same empathy and forgiveness for myself). Moving up the body, I put extra attention on any places I’m experiencing pain. I also focus on my throat, since I had thyroid cancer in the past and want to emphasize having a strong voice. (As I wrote about in my book The Relentless Courage of a Scared Child, my past trauma makes it extra-important that I embrace my voice as a way to heal and reclaim my power.) As I move upward in my body during this mindfulness meditation, I continue to be aware of the light filling me, and I ask for wisdom in my life. I set the intention of being congruent and authentic, because I want my thoughts and actions to match my values. Throughout this process, I take deep breaths. With each inhalation, I focus on what I want, and with each exhalation, I envision releasing anything negative—such as thoughts or habits—that I want to let go of. By the time I’ve completed this full-body, deep-breathing daily check-in with myself, I’m ready to face the day and move through it with a greater amount of grace and ease. I reduce the anxious thoughts that can sometimes invade the mind, and I’m able to lower my stress levels all day long. And you should try this practice at nighttime, too. Getting into the habit of meditation for sleep is a great way to conquer insomnia or feelings of nighttime restlessness. It calms the mind and body so we can drift off into a more peaceful slumber. My Best Meditation Tips If you’re new to meditation, don’t worry about doing it wrong—any attempt is a win. Try these helpful tips to kick off your journey: Start Slowly Build your practice over time. Even a few minutes a day is better than nothing. And you don’t want to set yourself up for disappointment by making unrealistic goals right off the bat. Put aside even 5 minutes every morning to check in, breathe, and set an intention for the day. If that’s still too intimidating, start with 3 minutes—just do it! With more experience, you can add minutes, then add a nighttime meditation for sleep, too. I love starting and ending my day with meditation. It’s the perfect way to wake up and get ready for bed. Speak Some Inspiration You might try picking a word or an affirmation to begin your day. Think about how you want your day to unfold or what quality you want to embody—such as strength, balance, or love. Or use affirmations, which are short statements that give you a positive boost, such as: “I love and accept myself,” “I choose to be healthy in body, mind, and spirit,” or “I live in alignment with my values.” While you may choose to repeat the same one every day, you may also find that your needs vary on different days. Use whatever feels right at the moment. Carry Your Meditation With You Especially if you’re a beginner, it can be easy to start your day with a few minutes of meditation and then carry on with business as usual. But one of the best side effects of meditation is how it can infuse our entire life with a greater sense of mindfulness. So often we're rushing around, ruminating over the past or projecting into the future, that we’re barely living inside the moment right now. Make a conscious effort to go through your day with awareness: noticing your breathing, fully focusing on an activity, or taking in the sensory pleasures around you. Being more present will do wonders for your levels of joy, happiness, and gratitude—and meditation can help you get there. Go Easy Is your mind racing with anxious thoughts? Do you find it impossible to focus? First of all, don't beat yourself up or fall into the trap of telling yourself you “can’t do” meditation. Show yourself some compassion and keep trying, day after day—you’ll soon see your behaviors start to shift. In the moment, if you find your mind wandering, reground yourself by directing your attention to something steady, like your breathing. It’s normal for your mind to feel scattered, especially at first. Just return your focus to your body and breath, and continue with your practice. It gets easier over time to notice these distractions and to redirect yourself when they happen. Try one of the mindfulness tips above and start feeling the difference today!
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Decoding Sex Hormones: How to Balance Your Hormones Naturally
Hormones are your body’s chemical messengers. They’re made in the endocrine system by specialized tissues called glands. Hormones control most of the processes that happen in the body, including metabolism, reproduction, sexual function, and mood. What Are Sex Hormones? Sex hormones are specific chemical messengers produced in the ovaries in women, in the testes in men, and the adrenal glands in both sexes. Although sex hormones are primarily known for regulating development, puberty, and reproduction, they also influence many other aspects of health, including: Mood and brain function Body weight and composition Sleep Metabolism (how your body gets energy from the foods you eat) Skin and hair health Cardiovascular and bone health Types of Sex Hormones There are four main sex hormones, estrogen, testosterone, progesterone, and DHEA. Let’s take a closer look at each… Estrogen Estrogen is the most well-known female hormone. It’s made in the ovaries, adrenal glands, and fat cells. Males make estrogen, too, just in smaller amounts. Estrogen works alongside progesterone to regulate a woman’s menstrual cycle. In men, estrogen is important for libido, sexual function, and sperm production. Estrogen levels are also linked to bone health, metabolic health, skin elasticity, mood, and more. Many organ systems, including the musculoskeletal and cardiovascular systems and the brain, are affected by estrogen. There are three main types of estrogen: estrone (E1), estradiol (E2), and estriol (E3). Estrone (E1) is the weakest type of estrogen. Estrone can be converted into estradiol and is typically highest after menopause. Like all estrogen, estrone supports female sexual development and function. Estradiol (E2), the most potent and active of the three estrogens, is often the only one measured in an estrogen test. During puberty, estradiol levels increase and remain at their highest through an individual’s reproductive years. Estradiol then gradually decreases in perimenopause and remains low throughout menopause. Estriol (E3) is the dominant form of estrogen found during pregnancy. Made by the placenta, estriol’s primary function is to control the production of other pregnancy hormones while supporting fetal development and uterine growth. Estriol also helps prepare the body for childbirth and breastfeeding. Testosterone People tend to think of testosterone as an exclusively male hormone, but women produce and need testosterone too, just at lower levels. Healthy testosterone levels in women help support: Fertility Sex drive Menstrual health Breast and vaginal health Bone density Muscle mass Mood Memory Motivation In both men and women, testosterone helps protect the nervous system and helps ward off low mood, memory problems, and cognitive issues. Testosterone is the primary hormone responsible for libido in men and likely helps maintain libido in women. The top complaint from women with low testosterone is decreased libido, which is why many women seek libido supplements to help balance this hormone. Progesterone Progesterone, also known as the “chill hormone,” is produced by the ovaries, uterus, and adrenal glands. It’s best known for helping regulate the menstrual cycle – women make progesterone in response to an egg being released from an ovary (ovulation) – but progesterone also plays an essential role in breast health, brain function, mood, and sleep. In men, progesterone is also important for sperm and prostate health. Dehydroepiandrosterone (DHEA) Dehydroepiandrosterone (DHEA) is made in the adrenals and then converted by the body to estrogen in women and testosterone in men. DHEA is responsible for several functions, like regulating neurotransmitters, stress response, and synthesizing other hormones. If your DHEA levels are low, your sexual health, energy, muscle mass, and bone density can suffer. Are My Hormones Levels Off? When your hormones are healthy, you tend to feel more vibrant and energetic. When your hormones are out of balance, you’re much less likely to experience optimal health. That’s why it’s important to check your hormone levels regularly to understand how they affect you. 8 Best Ways To Naturally Balance Your Hormones For many people, simple lifestyle changes like eating a well-balanced diet, taking the right supplements, and getting good sleep can help restore proper levels of hormones in the body. Here are some of the best ways to naturally balance your hormones: 1. Exercise Regularly Physical activity directly impacts your hormonal health. Exercise can enhance hormone receptor sensitivity, which assists in the delivery of nutrients and hormone signals. 2. Eat a Protein-rich Diet Proteins break down into amino acids, which are needed to produce peptide hormones. These hormones play a critical role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more. 3. Maintain Good Gut Health Your gut produces metabolites that can affect hormone health. Taking a good quality probiotic can help. 4. Watch Your Sugar Intake Eating too much sugar can lead to insulin resistance, disruptions in the gut microbiome, and imbalanced hormones. Opt for healthy sugar-free alternatives instead. 5. Reduce Stress Easier said than done! Excessive stress can significantly disrupt hormone levels and hurt your health. 6. Get Enough Sleep Sleep is one of the most important factors in hormonal imbalance. Your hormone levels can rise and fall throughout the day simply because of how you slept the night before. 7. Eat Good Fats Healthy fats like olive oil, avocados, and raw nuts and seeds can help keep your hormones balanced. 8. Take High-quality Supplements The right supplements can help optimize your hormone health. What Supplements Can Help With A Hormonal Imbalance? Both men and women can naturally support their testosterone levels with BrainMD’s new testosterone supplement. Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone.* It can also help support cognitive function, energy, stamina, and immunity.* [wc_button type="inverse" url="/brain-t-max" title="SHOP BRAIN-T MAX" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP BRAIN-T MAX[/wc_button] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain-T MAX and ours 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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Tana Amen's Favorite Workout Routines for Women
In our age of modern conveniences and office jobs, Americans are more likely to have sedentary lifestyles, so physical activity has evolved from something we naturally do each day to something we must make an effort to prioritize. And for women—who are often juggling so many tasks, from child care to full-time jobs—it’s especially important to take care of ourselves first, so that we can be our best for everything else demanding our attention. In addition to eating a healthy diet, exercise is the answer for maintaining optimal health, both physical and mental. Benefits of Workouts for Women Some women initially want to work out so they can look better—and, yes, that’s a definite benefit. Feeling sexier, building muscle to create a more compact and toned appearance, and losing weight are all possible side effects of maintaining a regular exercise routine. But there are so many additional benefits when it comes to your overall health and longevity. In the short term, exercise gives you a major energy boost. When I get up early and start my day with a challenging workout, I get an energy blast that’s better than any cup of coffee. Plus, I feel mentally clearer. I’m ready to tackle my day (and make healthier choices throughout). If you prefer night workouts, no problem—they’re great for de-stressing after the workday and encouraging sound sleep. Choose whatever works best for you; just be consistent and enjoy movement every day in some form. In the long term, you’ll build up more resistance to serious illnesses, like diabetes, heart disease, and cancer, thanks to exercise’s many effects: lowering inflammation and cortisol (the stress hormone) throughout the body; generating feel-good chemicals like endorphins; better insulin sensitivity and oxygenation in the body’s cells; boosted metabolism; and much more. One study has even shown that middle-aged women with high levels of cardiovascular fitness were almost 90 percent less likely to develop dementia in their older years, compared to women with lower fitness levels. One final note: The benefits of exercise persist long after the workout itself. Some people might think that working out revolves around burning calories, but this can be misleading. The actual calories burned in a given workout, like running on a treadmill, may not seem that substantial. But exercise boosts metabolism around the clock. Plus, exercise can have a far-reaching impact on your diet: When you’ve just had a killer sweat session and you’re feeling great, you’re far less likely to reach for junk foods that sabotage your health, like sugar and carbs. With those positive brain chemicals kicking, your mood, confidence, and even willpower skyrocket. Everything goes hand in hand, and one positive habit enforces another. Best Types of Workouts for Women Many of you know that I love hitting the dojo for a great workout—I have a black belt in Tae Kwon Do and Kenpo Karate. But I’ve always been vocal about my favorite go-to exercise, and it doesn’t even require you to leave home: strength training. It’s a great way to get stronger, strengthen the brain, improve mental health, and so much more. I usually recommend doing two to three sessions of strength training per week. One of those days, you can focus on the lower body (think abs, legs, and lower back), and another can target the upper body, including the arms, upper back, and chest. You can do simple exercises with or without traditional weights. Using just your body weight (push-ups, for example) can give you a great workout. I especially love compound moves, meaning that they work multiple areas at once. For the lower body, lunges are a great example—they work the calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes (buttocks), all in one swift movement. Plank rolls, on the other hand, strengthen the back, arms, and abs. For some great exercise suggestions and routines, check out my Omni Strength Training Workout plan, part of The Omni Diet. Follow the moves three times per week, on Mondays, Wednesdays, and Fridays, for about 40 minutes per session. (A sample weekly routine is outlined below.) It’s also important to incorporate burst training of cardio or aerobic exercise, which is also called interval training. In a nutshell, you take whatever activity you’re doing and sprinkle in high-intensity bursts throughout. So if you’re walking at a normal pace (and I recommend walking for 30 to 45 minutes per day), throw in some 60-second bursts at full-blast intensity, followed by a few minutes of lower-intensity walking. During your daily walk, aim for 4 or 5 of these 60-second burst periods (that is, walking or running as fast as you can). Keep in mind that you can switch up your routine and keep things exciting simply by changing the activity. So, instead of walking, try cycling, swimming, dancing, boxing, or anything else that sounds interesting. Finally, you may want to incorporate some activities that promote mobility, flexibility, and agility, such as yoga or tai chi. These kinds of exercises are helpful not only for the body, but the mind. One study conducted at the University of Illinois reported that only 20 minutes of Hatha yoga was associated with improved test-taking speed and accuracy, helping subjects better sustain focus and take in, retain, and use new information. 4 Dos and Don’ts for Women’s Workouts Do replenish. In addition to hydrating with plenty of water, after an intense strength-training session, make sure you nourish your body with protein, which helps with muscle repair and recovery. Don’t overdo it. Those who overexercise can do as much damage to the body as those who don’t exercise at all. Start small if you’re out of practice, and build from there. And check with your doctor before starting any new routine. Do make it fun. Grab a buddy or check in with an accountability partner. Blast upbeat music. Try different routines at different times of the day to mix it up. We’re more likely to reap the full benefits of exercise when we don’t consider it an agonizing chore. Do schedule a before and after. A simple 10-minute warm-up and a 5- to 10-minute cool-down before and after your workout session will help ease your body to and from more intense exercise. A warm-up can be walking or riding an exercise bike, plus stretching exercises such as head rotations, shoulder rolls, small arm circles, gentle side bends, forward bends, hip and knee rotations, hamstring and calf stretches, etc. Then, after a workout, try a slow walk or stationary bike ride to cool down. Sample Weekly Workout Routine for Women Here’s a suggested weekly routine that can get you started on the path to better health. Once again, if you’re just beginning after a long period of little to no activity, start slowly and work your way up to a more intense regimen. Make sure to listen to your body and take rests as needed, too. Monday: Strength Training Workout, 40 minutes, focusing on upper body (arms, upper back, and chest) Tuesday: 30-45 minutes walk with 4-5 high-intensity bursts of 60 seconds each (or choose the aerobic activity that you like best; see above for ideas) Wednesday: Strength Training Workout, 40 minutes, focusing on lower body (abs, legs, and lower back) Thursday: 30-45 minutes walk with 4-5 high-intensity bursts of 60 seconds each (or choose the aerobic activity that you like best; see above for ideas) Friday: Strength Training Workout, 40 minutes, mixing both upper and lower body moves Saturday and Sunday: 30-45 minutes walk (incorporate 4-5 high-intensity bursts of 60 seconds each, if desired), and/or 30 minutes gentle stretching, yoga, or tai chi 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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This Is What You Need to Know About Serotonin and Happiness
Are you looking for ways to brighten your mood? If so, are you getting enough of the “Happiness Chemical” every day? What’s the Happiness Chemical? The human brain produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that’s derived from dietary proteins. Serotonin regulates many transmitter systems and plays a role in the brain and body’s ability to communicate. It has been referred to as the “don’t worry, be happy” neurotransmitter. Serotonin plays multiple roles in the brain’s functioning, including: Maintaining a balanced mood Boosting self-confidence and social behavior Supporting a healthy appetite Facilitating deep sleep Sustaining the body’s 24-hour rhythms Enabling survival functions like body temperature regulation and breathing Also, serotonin has been linked with learning and memory. Interestingly, though serotonin is manufactured in the brain, where it performs its primary functions, it’s estimated that about 90% of our serotonin supply is found in the digestive tract and in blood platelets. Can Serotonin Really Make Me Happy? Though research is ongoing, there are strong indications that this transmitter may help improve mood, especially when working in tandem with other nutrients. For instance, 5-HTP, the raw material the brain uses to make serotonin, can cross the blood-brain barrier and has been shown in double-blind, placebo-controlled studies to lift the mood and calm a restless mind. B vitamins, such as vitamins B6, B9 (folate) and B12, have been linked to positive mood and they all participate in the synthesis of serotonin. Also, saffron, derived from the flower of Crocus sativus, may help support healthy levels of serotonin in the brain. While supplements can affect people differently, there’s strong evidence that serotonin, and other nutrients that support its actions, may have a positive effect on mood and overall well-being. There’s also strong evidence that serotonin deficiency may cause mental and physical health problems. Signs of Serotonin Deficiency Many people don’t produce enough of this healthy transmitter to experience its calming, positive effects. Low activity of serotonin on certain of its 14 receptors can result in sudden shifts between low mood and overexcited mood. Since serotonin also functions in your intestinal tract, having low activity of this transmitter is closely associated with changes in gut health and appetite. Low serotonin activity may result in: Difficulties with mental sharpness Carbohydrate cravings and binge eating Digestive and other intestinal problems Sleep issues Feeling overwhelmed and unhappy Headaches Anger and irritability So, what can you do if you’re low in serotonin? Healthy serotonin activity can be maintained in the brain and body through certain lifestyle interventions, such as regular exercise, getting appropriate levels of sunlight exposure, and daily supplementation with nutrients that facilitate serotonin production. Natrual Serotonin Supplements Supplements that provide select B vitamins, as well as concentrates of saffron, can help support healthy serotonin levels. BrainMD’s Serotonin Mood Support was created specifically to promote multiple brain mechanisms that maintain healthy serotonin levels in the brain.* BrainMD’s Serotonin Mood Support Taking BrainMD’s Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep.* It can help you handle the ups and downs of life with more composure.* This potent mood formula includes: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 5-Hydroxytryptophan (5-HTP) – This nutrient is readily absorbed and rapidly reaches the brain, where it requires just one enzyme step for conversion to serotonin. This enzyme also needs vitamin B6. Vitamin B6 – Vitamin B6 is an essential cofactor for enzymes that make dopamine and serotonin. It works in harmony with methylfolate and methyl-vitamin B12 to support a variety of neurotransmitter systems. Methylfolate – The B vitamin folate provides methyl groups needed to make serotonin. Methylfolate is pre-activated folate, and is the body’s most readily utilized form of this vitamin. It’s better utilized than folic acid, a manufactured substance not found in nature that many people cannot efficiently convert into usable folate. Methyl-cobalamin – The body’s most readily-utilized form of vitamin B12, methyl-cobalamin provides metabolic backup for methylfolate. We avoid using cyano-cobalamin, which contains toxic cyanide. Saffron – The world’s most expensive spice, saffron has been used for thousands of years to induce happiness. Modern saffron concentrates have consistently improved mood, feelings of anxiousness, and other mental functions in clinical trials. [/wc_box] Serotonin and Happiness (& More) If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like serotonin – into your brain is a smart place to start. Healthy lifestyle habits, such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support, can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* Try it 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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