Skip to content
Wellness Blog
These Are Some of the Top Reasons You Should Try Integrative Medicine
Do you think health should be focused more on addressing root causes and healing than treating disease and symptoms with medication? Are you someone who takes a proactive role in your mental, physical, and spiritual well-being? Do you want to find a health practitioner who incorporates Western medicine and holistic methods of healing in your treatment plan? If so, you may be looking for a doctor who practices integrative medicine. What Is Integrative Medicine? Integrative medicine is an evidence-based, healing-focused practice of medicine that evaluates a whole person, including all aspects of lifestyle – not just an isolated organ system, biological factors, or symptoms – while placing great value on the therapeutic practitioner-patient relationship. Integrative medicine fully embraces the use of both conventional (allopathic or Western) practices and alternative/complementary (i.e., acupuncture, nutrition, yoga, meditation) therapies, as appropriate, for the well-being of each patient. As such, it also strives for well-coordinated care among providers to focus on the whole person. Integrative medicine is a great option for those who value holistic health, but not to the exclusion of conventional medicine and all that it has to offer. Here’s a closer look at this exciting approach to medicine. Origins of Integrative Medicine Integrative medicine isn’t new. Medicine has always involved the blending of old traditions – questioning their validity and sifting out the ineffective practices – with new knowledge and medical interventions, according to a study on integrative medicine history. However, with the advent of modern scientific and empirical study in Western medicine in the 20th Century, the body-mind-spirit/personality connection – a hallmark of traditional medicine practices – was abandoned for a time. Medical historians note that a patients’ rights movement began to emerge around the time of the civil rights and feminist movements, which pushed for an equal partnership between patients and medical care physicians, and a more holistic approach to health. History of Holistic Health Holistic health is an approach to wellness that encompasses the physical, mental, emotional, social, and spiritual components of health. It focuses on the uniqueness of each patient, the mutuality between the physician-patient relationship, personal responsibility for health and well-being, and promoting health over disease care. Until roughly 30 years ago, holistic therapies were very much separate from Western medicine – limited to the offices of osteopaths, licensed acupuncturists, chiropractors, homeopaths, naturopaths, and the like. However, in 1994, with the founding of the Center for Integrative Medicine at the University of Arizona in Tucson by Harvard-educated internist, Dr. Andrew Weil, allopathic medicine and the holistic approach were finally unified. In 2004, the Academic Collaborative for Integrative Health was developed to promote policies and actions to advance integrated healthcare throughout the U.S. Today, centers of integrative medicine are training medical doctors and professionals, as well as providing patient care across the country at top medical schools and institutions including Harvard, Stanford, Johns Hopkins, George Washington, and UCLA – to name a few. Here Are the 8 Defining Principles of Integrative Medicine While each center for integrative medicine may have nuanced ways to define the discipline, the founding center (mentioned above) developed 8 defining principles of integrative medicine, which serve as an instructive doctrine. Patient and practitioner are partners in the healing process. All factors that influence health, wellness, and disease are taken into consideration, including mind, spirit, and community, as well as the body. When appropriate, conventional and alternative methods are used to help facilitate the body’s innate healing response. Effective interventions that are natural and less invasive should be used whenever possible. Integrative medicine neither rejects conventional medicine nor accepts alternative therapies uncritically. Good medicine is based in good science. It’s inquiry-driven and open to new paradigms. Alongside existing treatment methods, the broader concepts of health promotion and the prevention of illness are paramount. Practitioners of integrative medicine should exemplify its principles and commit themselves to self-exploration and self-development. The different types of complementary/alternative approaches used by integrative medicine practitioners generally fall into one of the following categories: Nutritional (nutritional supplements, herbs, special diets, etc.) Psychological (psychotherapy, hypnosis, mindfulness, meditation, etc.) Physical (massage and spinal manipulation) Mind/Body practices (yoga, tai chi, acupuncture, sound therapy, grounding, etc.) Who Can Benefit from Integrative Medicine? There are a host of health issues that may be improved with integrative medicine – many that may not be helped by either allopathic or alternative medicine alone. Even in cases where a health issue isn’t totally healed, symptoms (especially pain, nausea, etc.) may be significantly lessened with integrative therapies. Examples of issues that can benefit from integrative medicine may include: Feelings of anxiousness Allergies Painful joints Blood sugar problems Chronic pain Low mood Memory issues Headache/migraine Heart health problems Fertility Digestive issues Blood Pressure Hormonal imbalances/menopausal symptoms Trauma Abnormal cellular changes/growth Nervous system issues Try Integrative Medicine If integrative medicine sounds like something you’d like to explore, ask your primary care physician about it. Also, you can visit one of the integrative medicine centers mentioned above and use their online locator to find practitioners in your community. 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 5 Reasons to Add Betaine Supplements to Your Daily Regimen
Have you ever heard of betaine? If not, here’s what you need to know about this unique nutrient. What Is Betaine? Betaine, or trimethylglycine (TMG), is a substance made in the body. TMG can be found in foods too, such as beetroot. It also can be found in certain supplements. Betaine has several potential health benefits, including improved mood, energy, and heart health. It helps convert potentially harmful homocysteine into the antioxidant methionine. Also, TMG is involved in the process called methylation, which is crucial for DNA production. Methylation Basics Methylation is the body’s process of transferring various compounds between methyl groups. It’s needed to manufacture the vitamins folate and B12, as well as amino acids, neurotransmitters, hormones, red blood cells, DNA, and RNA. Methylation can have far-reaching impacts on both your mental and physical health. Unfortunately, some people have poor bodily methylation. The methylation process is complex; just one genetic mutation can adversely impact the process. When that happens, your body and brain can experience negative effects such as poor focus, memory, and hormone regulation. If you’re looking to improve your body’s methylation, consider taking a high-quality betaine supplement like… BrainMD’s Betaine TMG Betaine TMG is a supplement that can support your body’s methylation process, which is important for the proper functioning of your cardiovascular, nervous, and endocrine (hormone) systems.* Your body also needs betaine for detoxification and energy production.* The Ultimate Methylation Aid This high-quality TMG supplement may improve your body’s methylation.* Not to be confused with betaine HCl, Betaine TMG is the amino acid glycine with three methyl groups attached to it. Once ingested, those methyl groups break apart from the glycine, increasing your body’s methyl pools which help aid in the methylation process.* TMG bypasses the folate enzyme MTHFR. That means even if you have the common gene mutation C677T, which hampers methylation, you can still benefit from Betaine TMG. What Are the Benefits of Betaine? Helps Support Mood – the compound S-adenosylmethionine (SAMe) is well-studied for promoting a positive mood. Taking TMG may help increase SAMe’s efficacy, which can provide mood benefits.* Helps Neutralize Homocysteine – TMG helps clear excess homocysteine, a harmful amino acid, out of the body by converting it to methionine.* It also may be helpful for those who’ve had limited success maintaining healthy homocysteine through folate supplementation. Helps Build Muscle – at a dosage of 2.5 grams per day, TMG can help improve power and body composition.* Is Betaine TMG Right For You? If you’re low in folate or vitamin B12, it may be that you aren’t methylating well. Other tests that point to poor methylation include high blood levels of MMA (methylmalonic acid) or homocysteine, which can build up in the absence of folate. You may benefit from a high-quality betaine supplement like Betaine TMG if you’re experiencing: Stress and low mood Hormone imbalance Poor ability to detoxify Histamine intolerance Low energy Betaine TMG Ingredient Betaine, or trimethylglycine (TMG), is a small molecule that’s integral to human metabolism. We get betaine from beets (hence its name), spinach, and a few other foods. It helps conserve the body’s antioxidant defenses and is a potent means for controlling potentially toxic homocysteine.* It also may help support the proper functioning of the brain, liver, and other organs.* Betaine TMG FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I know if I need this supplement? Inherited mutations of the enzymes that obtain methyl from folate and vitamin B12 are common in many adults. Taking Betaine TMG can help bypass these metabolic limitations.* Also, anyone who’s having mood difficulties can add this supplement to their daily routine. Those already taking SAMe may experience improved benefits from taking Betaine TMG.* What’s the best way to take this supplement? It’s recommended to take Betaine TMG at least two hours after eating to improve its absorption into the bloodstream. How much should I take for best results? A good maintenance dose is one capsule (500 mg) once or twice daily between meals. To enhance SAMe for mood, it’s recommended that you take at least one capsule for each 800 mg of SAMe. To promote healthy homocysteine metabolism, take 2 capsules once or twice daily. Can vegetarians take this product? Yes, it’s suitable for vegetarians and vegans. Is this product the same as Betaine HCl? No. HCl is a different dietary supplement, a digestive aid. Betaine TMG is designed to promote overall brain and body health. [/wc_box] What others are saying about Betaine TMG… “For me, this supplement had a dramatic impact – lowered my feelings of stress and made my mood brighter (more prone to laughing and noticing & appreciating even little things).” - Holly P. “Betaine, tyrosine, GABA, and magnesium in combination are shifting my memory and tremor issues. I’m grateful!” - Joseph U. "Naturally present in our cells, this powerhouse substance promotes healthy moods.” - Daniel G. Amen, MD Benefits of Betaine Betaine TMG offers many potential health benefits, including: Positive mood and emotional balance* Support for brain function* Improved efficacy of SAMe* Enhanced power and body composition* Balanced homocysteine metabolism* Also, individuals who are unable to achieve healthy homocysteine regulation by taking folate and vitamin B12 may experience improved methylation by taking betaine. Betaine is safe to take, and some individuals may benefit from even higher intakes of the nutrient than what’s recommended for daily consumption. As with any wellness intervention, it’s strongly suggested that you consult with a nutritionally informed practitioner before taking any new dietary supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Betaine TMG 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
Master the Art of Setting Boundaries with the Pause Method
Do you often find yourself overwhelmed, with too much to do in the day and not enough time to do it? Would others describe you as selfless? Are you perplexed about how to enforce those mysterious things called healthy boundaries? Are you the first person your co-workers and friends call when they need help out of a jam? Have you ever suspected you might be a “people pleaser?” It sounds like you could use the “pause method.” Do You Need Help Setting Boundaries? If you said yes to some or all of these, you’re not alone. So many of us women are taught some very mixed-up messages from a young age, such as: Standing up for ourselves is not “ladylike.” We should always sacrifice for our families – and do it with a smile. If we say no to a request, we’re being selfish, difficult, or cruel. (There’s also a “B” word people use here – I’m sure everyone reading knows which one I mean.) As a result of following these so-called rules, we can become overburdened, overworked, and overstressed. Then, if we don’t have any healthy outlet to release this stress, we can run into bigger problems, like substance abuse, depression, anxiety, eating disorders, and more. But if you’re one of those people who finds yourself saying yes when you don’t really want to – then burning the candle at both ends to get everything done – I have a handy strategy to share: the pause method. What's the Pause Method? Let’s start with a newsflash: You don’t have to be “nice” to everyone, and not everyone has to like you. In fact, it’s totally normal that people won’t – how could anyone make everyone happy at all times? But young girls and women have often been taught to be passive and agreeable, so it’s important as we mature – or when teaching our daughters – to embrace our own voice instead of caving into peer pressure to act a certain way. While some women fear that standing up for ourselves may cause confrontation (traditionally, another female no-no), you’ll be surprised to find it doesn’t have to invite battle. And it can be as simple as taking a pause. My husband, Dr. Daniel Amen, recommends the pause method to his patients who are looking to create healthy boundaries: "Instead of simply saying yes to anything that’s asked of you, take a pause. Our yeses can become automatic, which is why the pause is necessary. Then respond by saying, “I’ll have to think about that and get back to you.” That’s it! You don’t have to do anything complicated – just say you’ll consider it. Then leave it at that and think about it in your own time. If you can take on the task, great – but agree only if you truly have the time and energy to do so. If you don’t, decline the offer, using polite but firm language. The Best Ways to Set Boundaries & How to Say No Here’s another tip: If you’re not used to saying no, or even “Let me think about it,” you may be tempted to follow up with a whole list of explanations: why you need time, why you’re not sure, or why you’re saying no. Don’t fall into this trap. People don’t need to know the whys behind your response; you might want to launch into this knee-jerk reaction, just to smooth things over or make your “no” more palatable. But let your response be your response, and leave it at that. Remember: “No” is a full sentence. Finally, I’ll share one more warning: When you first start using the pause method, chances are, it’s going to feel a little uncomfortable. When you’re used to saying yes without a second thought, it’s normal that a pause or a no would just sound...wrong. That’s OK! Keep practicing this technique. You’ll find that it gets easier – the more you do it, the more effortless it will feel. Nothing feels natural the first time, whether it’s riding a bike or starting a new job. But, over time, it becomes second nature and part of our inner arsenal. Have faith in yourself, knowing that you don’t need to people-please to be liked. You’re good enough all on your own. Setting Boundaries is Self-Care We often think about self-care practices as indulgent time at the spa, but using the pause method to help with setting boundaries is the ultimate in caring for yourself (and saving your sanity). You’re also able to show up for the people and tasks you actually do care about. Everything you say no to, after all, allows for more things in your life that you want to say an enthusiastic “Yes!” too. As someone with trauma in her past, including difficult family members, I found that setting boundaries was such a key skill for me to learn – and it’s something we can use in every area of our lives, from work and school to home and family gatherings. Here are some quick reminders as you practice the pause method: Get clear, for yourself, on your own wants, needs, and priorities. It’s difficult to set boundaries when you’re not sure of your own best-case scenarios. Communicate your needs clearly and without excess emotion. It’s easy for people to get us all riled up or ready to argue, but when we act from a place of reaction instead of response, we can escalate things and make situations even worse. Stick to your word. Those who have trouble with boundaries become known as pushovers. When you don’t hold firm, people can have a tendency to roll over you. Remember to use the pause method whenever someone asks you to do something for them, especially if you’ve already told them no. Give yourself some love. It can be scary at first to stand up for yourself. Be prepared to calm yourself if needed after you’ve achieved this, especially in the beginning. Don’t forget to congratulate yourself – you’re now well on your way to creating healthier boundaries in relationships with everyone you know! You can start using the pause method today. The next time someone asks you for a favor, practice saying, “Let me think about it.” You may be surprised how easy it can be. Find out more about my journey to learning how to say no in my memoir, The Relentless Courage of a Scared Child, from BrainMD.
Learn more
Here Are 8 of the Best Omega-3 Rich Foods You Should Be Eating
My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet. “That’s simple,” he said. “I’d give every woman of childbearing age omega-3 supplements.” I never forgot that answer. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. Wellness Molecules Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer. Food manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. So, let’s talk about the foods that don’t have to be “enriched” with omega-3s because they’re naturally high in them. These foods, by virtue of their omega-3 content, will be healthy for both heart and brain. (By the way, that’s almost always the case. I wrote the book The 150 Healthiest Foods on Earth and I truthfully can’t think of a single food that’s good for the brain that isn’t also good for the heart, and vice versa!) So where do we get them? What foods do they come in? [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Omega-3 from Animal vs Plant Sources: Is There a Difference? So here’s the politically unfortunate truth: there’s a big difference between omega-3s from plants and omega-3s from animals. Let me explain. There are basically three omega-3 fatty acids we need to be concerned with. The first is ALA, which stands for alpha-linolenic acid. That’s the kind of omega-3 found in all plant foods, at least those that have omega-3. (There are small amounts of DHA and EPA in a very few select algaes, but for all intents and purposes, ALA is the plant-based omega-3, and is very plentiful in flaxseed, flaxseed oil, and chia seeds. ALA is considered one of two “essential” fatty acids because the body can’t make it on its own. It has to come from the diet. One of the reasons ALA is so important is that it’s the parent molecule for the other two omega-3 fatty acids, DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid), which in my opinion, are the ones that make the most difference to human health. Theoretically, the body can make DHA and EPA out of ALA, which is why ALA is the one considered “essential.” Note the word “theoretically” – more on that in a moment. DHA and EPA are the real workhorses of the omega-3 trio. These two omega-3s get the lion’s share of work in the body, doing their anti-inflammatory magic and helping both heart and brain. (ALA has some anti-inflammatory magic of its own, but DHA and EPA are the Special Forces of the omega-3 army.) Here’s the kicker: as mentioned, the body is theoretically able to convert ALA to its “older brothers”…but it does an absolutely terrible job of actually doing so. Which means if the only omega-3 you’re consuming is ALA from plants, it’s really tough to get the amount of DHA and EPA you need for optimal functioning of brain and heart. We understand the ethical and religious reasons for veganism, but from a science and health perspective, the body really needs DHA and EPA, and if you’re not getting it from food (like fish), you’re going to have to consume a ton of ALA. Less than 10% of that ALA winds up actually being converted to DHA and EPA. While some algaes appear to have good amounts of DHA and EPA, this is a relatively recent discovery. Hopefully we’ll soon find out whether omega-3s from algae can actually raise blood levels of EPA and DHA to optimal levels. EPA and DHA – which arrive fully formed when you eat cold water fish – don’t require any conversion process and therefore arrive in the body ready for action! [/wc_box] Here Are 8 of the Best Foods Rich in Omega-3 Fatty Acids 1. Flaxseeds and Flaxseed Oil Flaxseed oil has the highest omega-3 content of any food at 7269 mg per tablespoon, with flax seeds coming in second right behind it (6479 mg per ounce). That’s a ton of omega-3, far more than you could get from any single capsule supplement. Remember, though, that the omega-3 found in flaxseed (and also in chia seeds, coming up next) is not the same omega-3 as is found in fish oil. Be sure to read the sidebar about plant vs animal-source omega-3s and adjust your intake accordingly. The great thing about flaxseeds is that omega-3 isn’t the only thing they provide. They’re actually an excellent source of fiber and can be sprinkled on virtually anything. Their omega-3 content is an added bonus! 2. Chia Seeds Chia seeds have even more omega-3 content than flax oil and flaxseeds, weighing in at a whopping 5064 mg per ounce. (For comparison, one capsule of a typical flaxseed oil softgel contains 500 mg of that very same omega-3 fat, about 10% of the amount found in the chia seeds and only 6% of the amount found in flax oil.) That’s why I always recommend the actual chia and flax seeds and oils over the capsules if it’s at all possible. If you have to take the capsules, be prepared to take at least four to six to get a decent dosage. 3. Wild Salmon Wild Alaskan salmon is the poster child for animal-based omega-3s. Atlantic salmon has omega-3 also, but there are a lot of problems with farmed salmon and I personally don’t recommend it except if it’s the only salmon available. You’ll get about 1.7 grams of omega-3 (1700 mg) per six-ounce serving and it’s one of the easiest foods for even non-cooks (like me) to make. Three to four minutes on each side on the grill, or rubbed with olive oil, lemon and garlic, and baked in tin foil at 350 degrees for about 6-7 minutes. It’s, as my grandmother used to say, “to die for.” 4. Sardines Sardines are a health food in a can. I first discovered this way of thinking about sardines in Florida. My friend, the great New York celebrity nutritionist and author Oz Garcia and I were in Miami Beach to jointly lead a seminar on nutrition for personal trainers. We were driving around near the hotel looking for something remotely healthy to eat but we were in a food desert. Garcia, who is a Miami native, stopped the car at a local bodega and came out with two cans of sardines and a couple of plastic forks. They were delicious and filling, loaded with protein and omega-3s, low in calories. What’s not to like? They’re also low on the food chain, so they’re relatively unpolluted. Ever since that day in Miami, sardines have been on my top ten list of the healthiest and most convenient foods on the planet. 5. Bluefin Tuna Three ounces of Bluefin tuna contains 1136 mg (over 1 gram) of omega-3s, from EPA and DHA. Tuna is a terrific source of protein (as well as omega-3s), is easy to find, and easy to prepare. You can use canned tuna in salads, sandwiches, and casseroles. Like diamonds, tuna is rated on clarity and color. The deeper the color, and the more translucent the meat, the better the quality. 6. Mackerel Mackerel has long been one of the most underappreciated fish. It’s a sleek, oily fish with a forked tail and it actually contains two different kinds of meat: the red outer meat and the light inner meat. You can get it canned, whole, as mackerel fillets, and as mackerel steaks. Pacific jack mackerel (also called horse mackerel) is often canned, while Atlantic mackerel (also known as Boston mackerel) is often used in sashimi. Mackerel has a rich flavor and has a similar amount of omega-3 as salmon, though in some databases it has even more. 7. Walnuts Walnuts have traditionally been thought of as a “brain food,” perhaps it’s because they actually resemble the human brain (look for yourself). But “walnuts as brain food” isn’t just another myth – there’s real science supporting it. Walnuts contain the highest amount of omega-3 of any nut, and omega-3 is itself as close to “brain food” as we’re likely to find, so there’s a lot of truth to the “walnuts and brain food” thing. (Let’s remember, though, that walnuts contain ALA, the plant-based omega-3. That’s not necessarily bad at all – but there’s a significant difference. See the sidebar on plant vs animal based omega-3 to understand it better). Several studies have demonstrated greater attention, reduction in behavioral problems, and less “ADD-like” behaviors in school kids when they’re given omega-3s. Since it’s hard to get kids to eat fish, let alone carry it to school in their lunchbox, walnuts are a really smart idea for a kid snack. 8. Grass-fed Butter Butter may not be an omega-3 superstar food, but we included it because it’s still a decent (and unexpected) source of omega-3. It also contains an important fatty acid called CLA, which is very hard to get in the diet. But mostly, we included it because it’s a totally misunderstood food that many people wrongly avoid because of misconceptions about “saturated fat.” Saturated fat isn’t even the main fat in butter – monounsaturated fat (the kind found in olive oil) is. And grass-fed butter has 26% more omega-3 than regular butter. You wouldn’t use butter as a main source of either micronutrients or fatty acids, but it’s nice to know that when you use it as a condiment, flavor enhancer, or cooking oil, you’re getting some nice nutritional bonus points. Summing It Up Finally, don’t neglect other unexpected sources of omega-3 that may not be powerhouses like salmon or flax, but nonetheless contribute to your daily intake. A cup of sauteed green peppers, for example, might be the last place you’d look for omega-3. You’d be surprised to learn that one cup of the stuff provides a respectable 886 mg! Remember what health professionals teach us about exercise, because the same holds true for omega-3s: Every little bit counts, and, at the end of the day, it all adds up! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Salmon, Sunset and Dr. Bill Sears Dr. Bill Sears – also known as “America’s Pediatrician” – is, with his wife Martha, the author of over 28 books on childhood and parenting. He’s also a good friend of mine. One night we were having “Salmon and Sunset,” which is exactly what it sounds like, at his beautiful home in Southern California. At the time, I had a friend who was thinking about having a baby with his vegan wife, who took her veganism very seriously and wouldn’t consider eating any animal-based products for any reason. I was concerned about this so I asked Bill about it. “What do you say to your vegan patients who are pregnant and want to only take plant-based omega-3s like chia seeds and flaxseeds?” I asked him. “Do you worry they won’t be getting enough DHA and EPA since our bodies are so lousy at converting ALA?” “Oh, I don’t worry at all,” he told me. “I just ask them to monitor their blood levels. I tell them take whatever plant-based omega-3 you want just promise me you’ll measure.” Then he smiled his wise smile. “I show them a chart that illustrates where their omega-3 blood levels need to be for the optimal health of the baby, and then I tell them to use the home testing kit and measure regularly.” I asked him if any of his pregnant vegan patients ever reached the optimal levels using only plant-based omega-3s. He smiled again. “Oh, I think there might have been two or three over the last decades.” I asked him what the women did once they saw the results of plant-only omega-3 supplementation, which was that their blood levels of omega-3 were just not getting to optimal levels. “Oh, they immediately switch to fish oil,” he said. [/wc_box] 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
Maximize Your Productivity with These 5 Natural Nootropics for Focus
Perhaps you’ve heard the term nootropics. It’s often used to describe natural or synthetic compounds that are thought to have a positive effect on energy, memory, and overall brain function. Many people may not be aware that they use a popular nootropic every day. The Caffeine Conundrum As a “natural” stimulant, caffeine is a type of nootropic. Although caffeine can help increase focus and energy, it also can lead to an energy crash (when infused with sugar) and sleep issues (especially if consumed later in the day). Depending on your body chemistry, you may end up feeling fatigued or moody when the caffeine wears off. Also, excessive caffeine consumption may constrict blood flow to your brain and many other organs. One cup of coffee probably won’t cause major issues, but more than 3-4 cups a day may create serious health problems. Fortunately, many nootropics don’t have the same negative side effects as caffeine. Types of Nootropics There are 3 major categories of nootropics: prescription drugs, synthetic substances, and dietary supplements. Those looking to support their brain and body naturally will probably want to steer clear of the first two on the list and focus on the latter. The good news is that many supplements contain nootropic nutrients. However, many supplements that claim to be nootropics have fillers or poor-quality ingredients. That’s why it’s crucial to read labels before purchasing any dietary supplement. Cautions of Nootropics Opinions vary concerning the efficacy and safety of nootropics. It’s easy to claim a product can boost energy, focus, or memory, but there may be a placebo effect to consuming such products. Also, noticeable increases in cognitive functions may be due to a product’s sugar or caffeine content, which may be masked by a natural ingredient like l-theanine? Aside from these cautions, there are also many benefits of nootropics. Benefits of Nootropics Though there may be a gap between what a nootropic claims and what it delivers, some of the purported benefits of nootropics include improved: Attention Concentration Energy Memory Motivation So, what are some of the natural nootropic nutrients that can help improve your focus and energy? 5 Natural Nootropics to Increase Your Focus & Energy [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Ashwagandha (Withania somnifera, root/leaves) 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.* 2. Asian Ginseng (Panax ginseng) is a potent adaptogen and is the best-studied and fastest acting of all the ginsengs. This standardized extract contains 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 improves blood flow to the brain and muscles.* 3. Choline is a nutrient now recognized as essential for human life. It’s involved in the formation of acetylcholine, a major neurotransmitter that plays an important role in mental function.* Choline enhances focus, supports healthy memory, and promotes calm.* 4. Green Tea Extract comes from the green tea plant (Camellia sinensis). The tea derived from its leaves is a staple beverage enjoyed daily by millions of people around the world. Among its many health benefits, green tea supports healthy blood vessels and helps increase blood flow to the brain.* 5. Rhodiola (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.* This standardized extract provides the stress-fighting rosavins and salidrosides along with powerful antioxidants. It also helps increase the availability of energy during the day and promote restful sleep at night.* [/wc_box] All 5 of these proven, potent nutrients are included in BrainMD’s top-selling nootropic supplement… BrainMD's Focus & Energy: Natural Nootropic Supplement Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar.* It’s formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* Focus & Energy includes standardized, ultra-pure extracts of 3 powerful adaptogens: rhodiola, ashwagandha, and ginseng. Rounding out the formula is choline and standardized green tea extract. "Give yourself the mental clarity and sharpness you want without the caffeine.” - Dr. Daniel Amen Sharpen Your Focus If you’re looking to support your focus and increase your energy naturally, Focus & Energy is an excellent choice.* Unlike the energy rollercoaster you can experience with coffee or energy drinks, there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural, and non-habit forming.* Try it today! Note: As with any medication or holistic treatment, it’s recommended that you consult with a nutritionally informed physician before trying nootropics. Also, the FDA doesn’t regulate nootropic supplements as closely as it does prescription medications. If you notice any side effects to using a nootropic supplement, stop using the product and immediately contact a trusted healthcare professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy 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
Negativity Detox: 3 Ways to Stop Automatic Negative Thoughts Fast
Maybe you’ve heard the Einstein quote, “Stay away from negative people, they have a problem for every solution.” Ain’t that the truth! Negative people breed negative thoughts, and negative thoughts breed negative habits. If you’re drowning in negativity, before you know it, life can feel miserable regardless of outside circumstances – and you might not even understand how it happened, or why you always feel so bad. Automatic negative thoughts (ANTs) are often a major part of the equation. These create a victim mentality and generate negative internal dialogues that can easily infest your mind and make you feel scared, worried, hopeless, or stressed. If you find that you’re often spiraling down into these depths in your own head – and feeling like nothing will ever get better – it’s time to fight back. The good news is, you can arm yourself against these harmful patterns by developing (or strengthening) your Warrior sense of personal responsibility – killing the ANTs and getting a more rational, positive outlook on life, even in the most stressful of times. Questioning Your ANTs Have you ever said any of the following statements? I’m dumb. I must’ve done something wrong. My life is terrible. No one likes me. I’ll never be good enough. Nobody cares. It’s all my fault. Everything I do is wrong. Notice a theme in the above statements? You might recognize that they reflect black-and-white, all-or-nothing thinking. For example, how often is something truly all one person’s fault? Most likely, numerous factors and people have combined to create a given situation, whether negative or positive. That’s why it’s a good idea to start pushing back against the extreme and drastic assumptions that have little basis in reality. But how can you stop these from taking over, especially when they feel like they’re so automatic? First, when you find yourself with a growing ANT infestation, write down the thoughts that are coming up for you. Then, before you find yourself spiraling into negativity and self-pity, ask yourself 4 key questions about each thought, and answer honestly: 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? 3 Practical Ways to Avoid Automatic Negative Thoughts When ANTs are allowed to run rampant, they can affect your entire well-being. Sometimes this can snowball before you realize what’s happening – then suddenly you’re snapping at your spouse or kids, losing it in line at the store, or giving in to road rage. But, in addition to taking a pause to become aware of your defeating thoughts, there are ways to intercept or prevent the negative thought loops that can drag you down fast. Here are some suggestions: Practice Self-care Yes, we all want to enjoy luxuries like spa days and bubble baths, but I like to think of self-care as things like setting strong boundaries. I’ve talked before about my own recovery from trauma stemming from my childhood and family, and as I worked to heal myself, I quickly learned that strong boundaries were crucial to recover my health – and my sanity. My family was full of dysfunctional people and relationships, and it became clear that I had to make changes with some of them, in order to prioritize what was truly most important to me in my life. For example, some family members engaged in behaviors like lying, violence, and drama – that’s just how they chose to live their lives. I care very much about my family’s well-being, but I realized I’d have to love some of them at a distance and set personal boundaries in order to respect myself. Remember that you can, and should, put yourself and your loved ones first. You can’t fix other people; they need to do that for themselves. In the meantime, simply let them know you love them and will miss them. You can be loving while still remaining detached, and their negativity won’t seep into your life. Journal As noted above, it’s very helpful to write down your ANTs as they come up, then work out on the page the answers to those 4 questions designed to shed some clarity on the situation. You also can make a habit of daily or weekly check-ins through a journal. This option gives you a great outlet for your difficult emotions and allows you to see over time how you react to various challenges – think of this practice as a way of collecting data. And, after putting some of these anti-negativity strategies into effect, you’ll be able to see in black-and-white how things have improved. Journaling has been shown to assist in meeting health goals, and this is yet another way it can help you. For an extra boost, you can also connect your journaling with a daily gratitude practice, listing a few things you’re grateful for every day. This routine helps take the focus away from everything you may perceive as going “wrong” in your life and allows you to see everything that’s going right. Chances are, you’ll find that many things on these lists are things you often take for granted. Spend Time Alone Solitude doesn’t have to be solemn, lonely, or sad – it’s actually a great way to recharge so that you can better show up for yourself and the others around you. Learning to be self-reliant and connecting with your own self-worth allows you to develop more confidence, which helps you follow through on other healthy practices, like setting boundaries. It’s even better if you can take some time to be in nature, without any devices distracting you. A solo brisk walk outside gives you the benefits of mood-boosting exercise, fresh air, and alone time, making it a triple threat in the fight against any negative feelings that may creep up. 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
Here Are Some of the Main Types of Collagen + Their Benefits
Walk into any natural health retailer and you’re sure to find loads of collagen supplements, powders, beverages, bars, tea, and more. Indeed, health-minded consumers, looking for anti-aging benefits, have gone a little crazy for collagen. According to data from SPINS, collagen sales grew in the U.S. by 56% in 2021 to $241 million, and another 28% in 2022 to $309 million. Yet, collagen is still a relatively new supplement to most people and can be confusing. For example, what does it mean when a collagen label says, “marine sourced?” Or when a collagen label says, “grass fed?” Here’s what you need to know about the different types of collagen and their benefits. Here Are the Main Types of Collagen and Their Benefits About Collagen The Greek root of the word collagen is “colla,” which means glue. It’s an apt term as collagen is the most abundant protein in the body and serves as the primary building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues – the stuff that holds your body together. The body synthesizes collagen from certain amino acids and a few other nutrients such as vitamin C, zinc, copper, and manganese. However, as we age, collagen synthesis isn’t as efficient. Our skin begins to wrinkle and sag, and our joints begin to hurt. The promise of consuming collagen in all its various powder, supplement, and concentrated forms is that it will supply the body with the ample collagen it needs, helping to support healthy skin and joints. Some research, but not all (more is needed), has shown real anti-aging skin and joint benefits. Types of Collagen The human body has 28 known types of collagen. Of these types, there are five that are commonly used in supplements and powders usually as collagen peptides (also called hydrolyzed collagen), which are smaller broken down components of collagen that allow for easy absorption. These five types of collagen are generally sourced from the skin, bones, tendons, and ligaments of animals and fish. They include collagen from cows (bovine – hence the supplement label term “grass fed”), fish (marine), chickens and chicken eggshells, and pigs (porcine). Type I Collagen This is the most common type of collagen found in your body and accounts for about 90% of your collagen stores. It’s found right below the surface of the dermis and provides structure to skin, bones, tendons, and ligaments. By far, this is the most popular type of collagen you’ll find in supplements. It’s most commonly derived from bovine and marine sources, but it can come from porcine sources and chicken eggshell membranes as well. Some research indicates that supplementing with type I collagen may help to support healthy skin and slow the signs of aging, and a 2019 review found that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” It’s also thought to be beneficial to the gut lining. Early research suggests type I collagen supports healthy ligaments, cartilage, and joints. Type II Collagen Type II collagen is found in elastic cartilage in the body, which supports healthy joints. Derived from both marine and chicken sources, there’s some limited research on type II collagen supplementation for knee joint issues, which showed some measure of pain reduction when used with acetaminophen. Other potential benefits may include support for healthy joint inflammation levels, cartilage, and range of motion. Type III Collagen This is the second most common collagen naturally found in your body, particularly in muscles, arteries, and organs. Supplements are derived from bovine and porcine sources. In conjunction with type I, type III is believed to promote the health of your gut, muscles, bloods vessels, and the uterus. Type V Collagen Type V Collagen is naturally found in your eyes, helping to let light pass through the corneas. It plays a role in regulating the formation of collagen fibers of connective tissue. Working with types I and III, it helps to create the framework for organs and tissues in your body. Type V collagen, in supplement form, is derived from chicken eggshell membranes. Researchers are still exploring how the body utilizes supplemental type V collagen. That said, there have been promising indications that type V may benefit eye health, as well as cell membranes and, for pregnant women, tissue found in the placenta. Type X Collagen Type X collagen can be found naturally in joint cartilage and is responsible for bone formation. Many consumers seek out type X collagen, which is derived from chicken and bovine sources, to support recovery from limb damage and broken bones. However, currently there’s no specific evidence that suggests taking supplements with type X collagen supports the direct healing of an injured area. Gelatin Collagen? You might see powdered “gelatin” collagen offered in some stores. Gelatin is a protein product that’s formed when collagen gets degraded using heat such as when you boil animal skin and bones to create bone broth. Although it offers some of the same benefits as collagen, gelatin is most often used for culinary purposes (dessert, broths, soups, and sauces), rather than as a supplement. Give Collagen A Try If you decide to give collagen a try, be sure to read labels to determine what type of collagen is in a particular product. It’s common to see a few types of collagen blended together into one supplement. 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
What Are the Best Probiotics for Women's Health?
It appears Americans are getting introspective, but not in the way you may think. We are growing more concerned about our inner balance of microorganisms and the implications that balance has for our health. Indeed, the demand for probiotics – live microorganisms taken in supplement form or consumed in fermented foods to help maintain or restore a healthy balance of microflora in the body – has nearly doubled over the last decade. Many aspects of modern living, including antibiotic and birth control use, the consumption of processed foods, refined sugar, and carbohydrates, and exposure to stress and pesticides, to name a few – can disrupt this balance of microflora in our bodies – particularly in the intestinal tract. A healthy population of beneficial microflora in the gut is essential to good health, as these good bugs create substances that have positive effects in the body and may help to boost the body’s immune response. Probiotics offer a way to help restore microflora balance. It’s no surprise why probiotics (after vitamins and minerals) are the third most popular nutritional supplement! And while we most often hear about probiotics in the context of promoting digestive health, the truth is they offer numerous benefits – especially for women. Why Should Women Take Probiotics? It turns out that there are a lot of compelling reasons women may want to take probiotics. Let’s start by taking a look at some facts about women’s health and their concerns: More women suffer from gastrointestinal health issues than men. Women are more likely to struggle with low mood, feelings of anxiousness, and stress than men. Urinary tract infections (UTIs) are the most common outpatient infections for women, with a lifetime incidence of 50−60% in adult women. Bacterial vaginosis is the most common vaginal condition in women ages 15-44. Up to 75 out of 100 women have a vaginal yeast infection at least once in their life. More women than men die of heart health problems every year – and it’s the number one health issue killing women. Women are more concerned with their skin appearance than men. Women are more dissatisfied being overweight and more worried about weight gain than men. Remarkably, research is indicating that probiotics may help to address every single one of these health issues. 6 Ways Probiotics Help Support Women’s Health 1. Gut Health When your gut microflora are out of whack with too few of the good bugs and too many of the harmful ones, it’s more likely to have inflammation or infection. This can damage the gut wall and create larger gaps between the gut-lining cell, making the gut lining permeable or “leaky.” A leaky gut can stimulate an immune cell response and trigger inflammation in the body, which leads to a number of health problems. Taking probiotics can help restore balance and protect your digestive tract from harmful microflora and improve both gut function and digestion. In terms of healthy gut function, research suggests probiotics can be helpful in easing diarrhea (related to antibiotic use), constipation, and a number of other digestive issues. Specifically, the probiotic strain B. lactis was associated with constipation relief in one study. Additionally, research shows that the probiotic strains B. breve, B. longum, and L. acidophilus are associated with the reduction of some irritated bowel symptoms. The strains B. breve, B. infantis, L. casei, and L. plantarum showed to be helpful with bloating. In general, a multi-strain probiotic that includes strains of Bifidobacterium and Lactobacillus is good for gut health support. 2. Mood Your intestinal tract is lined with millions of neurons, which allows messages to travel back and forth between the brain and the gut. Due to this gut-brain connection, gut health and mood are closely linked. It’s not surprising then to learn an imbalance in gut microflora and inflammation are causally linked to increased anxious feelings and low mood (which are more prevalent among women). Indeed, research shows that more than 84% of individuals with gut health issues suffer from anxious feelings and 27% low mood. Similarly, stress can cause digestive issues too. Studies have shown that probiotics helped to mitigate mood issues similar to conventional prescription medication, although more research is needed. 3. Vaginal and Urinary Tract Health In recent years, researchers have been studying the microbiota involved in maintaining both vaginal and urinary tract health. Studies have revealed that an abundance of different strains of Lactobacillus are associated with fewer microbial infections from bacteria and/or yeast in the vagina. Additionally, the specific Lactobacillus strains, L. rhamnosus GR-1 and L. fermentum B-54 or RC-14 showed to benefit urinary tract health, other research shows. As declining estrogen levels are associated with higher incidences of infection in the urinary tract and vagina, probiotics may be particularly beneficial for postmenopausal women. Although more research is needed to be conclusive about probiotics benefits for the vagina and urinary tract, it appears that a multi-strain probiotic, rich in an array of Lactobacilli, would be a good choice for supporting urogenital health. 4. Skin Benefits Similar to how the gut and brain are connected, gut health is also related to skin health. Imbalances in the gut microbiota and resulting inflammation are associated with skin health issues. Emerging research has demonstrated that oral probiotics may help address certain skin issues, such as acne, eczema, photoaging, wound healing, and psoriasis. Although still in their initial stages, there have been studies on using probiotics topically too, with promising results. Preliminary research found a cream with B. longum lysate helped calm skin sensitivity. 5. Heart Health Probiotics may offer some very important heart health support. Although more research is needed for scientists to fully understand the connection, consuming probiotics is associated with healthier blood pressure. Certain chemicals that the gut bacteria produce appear to promote healthy blood pressure levels. Several of the most promising probiotic strains for healthy blood pressure support include L. bulgaricus, B. breve, B. longum, and S. thermophiles. Additionally, probiotics may help reduce blood cholesterol, preliminary research has found. Healthy microbiota produce acids that counter cholesterol production. L. acidophilus and B. lactis have been the most commonly used strains to help promote healthy cholesterol. More research is needed though to more fully understand how to use probiotics in humans to support healthy cholesterol levels in the body. 6. Weight Management When researchers observed that grossly overweight individuals had less diversity in their gut microbiota, they began exploring if probiotics could help such individuals achieve a healthier weight. While research is still in its infancy, one analysis of human studies on overweight people from 2021 found that the intake of probiotics – especially when combined with increased activity for an average of 12 weeks – showed positive effects on weight loss. Specifically, increasing strains of Lactobacillus and Bifidobacterium via probiotic supplementation was associated with achieving a healthier weight. Probiotics for Women's Health The research makes a strong case for women to ensure they consume plenty of probiotic foods and/or probiotic supplements. Health experts suggest choosing multi-strain probiotics from reputable manufacturers with third-party testing for general health support. Of course, it’s important to talk to your doctor first before taking a nutritional supplement. 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
5 Natural Pain Management Strategies
Many of you know I’ve been involved with martial arts for a long time. Last year, I got a back injury during practice, and I’ve been having issues with both pain and movement for months. With people living so much longer now, all of us are prone to experiencing such setbacks. In fact, according to the 2019 National Health Interview Survey, about 20.4% of U.S. adults experience pain that lingers for at least 3 months. Many people turn to prescription pain medications, but they come with a host of side effects and, in some cases, the risk for addiction. But, in my personal experience with pain, I’ve found how to cope with pain naturally so I can stay fit and healthy. Here’s what has helped me. "Focus on what you can do, not what you can’t do. Move your body today in some way—despite the physical limitations or pain you may be experiencing." -TANA AMEN, BSN, RN How Pain Affects Mental Health Last year before the holidays, I wasn’t doing well for almost a month. My back felt awful. (Of course, it was then that I really found a new appreciation for feeling healthy—when I didn’t feel so great anymore.) For two weeks, I barely even got up. I’d had back problems before, and they seemed to flare up during COVID quarantine a few years back. But this time was worse. I’d also experienced injuries before, but it comes with the territory—after all, I’ve been super-active my whole life. I ran track as a teenager, did CrossFit, and practiced martial arts for 15 years. (I’ve also been in a car accident, which may have created or worsened my back issues.) In the past, I’ve recovered from various injuries—multiple bulging discs in my back, pulled muscles, broken bones—and moved on. But recently, when pain put me down for the count for a whole month, I had to reassess. For people like me who are used to being active, not moving is like the kiss of death. You can actually get depressed or experience worsened depressive symptoms. This phenomenon, called post-injury depression, may also affect women more than men, according to findings from one study. For myself, not exercising was really getting to me. It’s not just about losing muscle; it’s really about missing the habit of getting the blood flowing and feeling good again. This is about mental health, not about fitness achievements or looking a certain way. While dealing with this injury, I learned a thing or two about living with pain. First, have a plan B, learn to let go of control and expectations, and drop all of the “shoulds” from your vocabulary. Second, learn some natural ways to cope with the pain so it doesn’t wreak havoc on your life. Here are a few of the methods that kept me afloat at this difficult time. "With so much stress in our lives, we need to get it out of both the mind and body. When we hold on to emotional stress, we tense muscles, deplete oxygen, and make everything worse—even physical pain." -Tana Amen, BSN, RN 5 Natural Pain Management Strategies 1. Move within your limits. Focus on what you can do, not what you can’t do. Move your body today in some way, gently if needed, despite the physical limitations or pain you may be experiencing. No excuses—you can do it! There are always things that you can do to get your body on the road to healing. It’s also important to keep your core strong, especially when you have a back injury. (Just make sure you’re being safe with your movement. Ask your doctor if you have any questions.) 2. Counteract stress. Techniques like journaling and meditation, along with taking supplements like magnesium and l-theanine, have helped me successfully manage pain for years now. In fact, when I went in for an MRI late last year to find the source of my pain, my doctors were amazed I’ve been able to maintain my level of activity for the past three years. They found I basically crushed a disc, with two vertebrae in very bad shape and vulnerable. (No wonder I was having trouble just walking upstairs!) But I know that my meditation practice helped me manage all of those problems for as long as I did. I’d learned about how emotional stress affects our physical bodies by reading the book The Mindbody Prescription by Dr. John Sarno. With so much stress in our lives, we need to get it out of both the mind and body. When we hold on to emotional stress, we tense muscles, deplete oxygen, and make everything worse. I pray a lot, too, and I find that also helps. You can even try rage journaling—just get all of your frustrations out on the page. It’s all about managing your stress. And I’ve noticed that without these practices, my pain is 10 times worse. "Dealing with pain? Focus on what you can do, not what you can’t do. Move your body today in some way, gently if needed, despite the physical limitations or pain you may be experiencing." -Tana Amen, BSN, RN 3. Exhaust your options. A while back, I had my hip checked out and was given the all-clear. I figured I was free to return to my normal routines. But I later found out that my spine was the problem, which was affecting my hip. So check for underlying issues, since mechanical problems can be serious. Then, after addressing the issue, I sought out supportive items to help me in my recovery, like a Dr. Ho’s back brace belt that I wear—it’s a life changer. Getting back to some gentle, no-impact movement (such as working with resistance bands), combined with the belt, helped. When it comes to feeling better, why not try whatever you can? If something doesn’t work to lessen your pain, try the next thing. 4. Stay positive. Don’t give up hope. I’ll admit that at some point in my journey last year, I started to feel sorry for myself and sink into that victim mentality—you know, that voice that tells us, “What’s the point?” or “Why even try?” Instead, overcome those negative thoughts, put on some pump-you-up, feel-good music to energize yourself, boost mood through a healthy diet, and do what movement you can. The bottom line is, if you want something, you’ll find a way, and if you don’t, you’ll find an excuse. 5. Research alternatives. If natural solutions aren’t helping enough, or if something more serious is going on, you might have to seek medical intervention. I’m not the kind of person who just runs off to surgery to fix any issue that arises, but with my recent spinal injuries, I eventually got an epidural to help. After all, we do not want to invite permanent loss or debilitating conditions to occur down the line. We get only one body, so we need to take care of it! Try Calm My Brain For fast-acting relief from stress, try Calm My Brain from BrainMD. Get 21% off when you use the promo code TANA21. SHOP NOW
Learn more
Change Your Brain Everyday: How Dr. Amen's Book Can Help Improve Your Mental Health
Are you looking for simple daily practices to strengthen your mind, memory, mood, focus, energy, habits, and relationships? We’ve got the book for you! Change Your Brain Every Day In Change Your Brain Every Day, psychiatrist and clinical neuroscientist Daniel Amen, MD, draws on over 40 years of clinical practice overseeing the treatment of tens of thousands of patients to give you the most effective daily habits that can help improve your brain, master your mind, boost your memory, and make you feel happier, healthier, and more connected to those you love. Incorporating Dr. Amen’s recommended habits and practices over the course of a year can help you: Manage your mind to support your happiness, inner peace, and success Develop lifelong strategies for dealing with whatever stresses come your way Create an ongoing sense of meaning and purpose in a way that informs your daily actions Learn the major life lessons Dr. Amen has gleaned from studying hundreds of thousands of brain scans 366 Days to a Better Brain Each day’s reading spotlights a specific subject culled from a broad array of health and wellness topics. The 366 days (including Leap Year) are broken down into several focused sections. Some of the section topics are: Brain Typing Building Brain Skills Relationships and the Brain Practical Neuroscience Nutrition Eliminating Bad Habits The Chemicals of Happiness Each day’s reading comes with a “Today’s Practice” application; a thought, question, or challenge to help you dig deeper and get more from what you’ve read that day. You’ll find daily insight, introspection, and inspiration on every page. Sample Entry [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Day 206 Remember the 18-40-60 Rule Stop caring about what other people think of you, because they are mostly not thinking about you at all. I teach all of my patients the 18-40-60 rule: When you’re 18 you worry about what everyone else is thinking of you; when you’re 40 you don’t care what anyone else is thinking about you; and when you’re 60, you realize no one has been thinking about you at all. People spend their days worrying and thinking about themselves, not you. “With age, you figure out that life is too short to waste time thinking about what other people think about you.” That’s what Grammy Award-winning superstar Christina Aguilera told Health magazine about turning 40. She’s not alone. A 2021 survey of 2,000 older adults found that 72 percent of them felt more content and more comfortable in their own skin when they hit their forties and stopped worrying about what other people think of them. These people may not be aware of it, but they’re prime examples of the most life-changing rule you never learned. This single piece of insight into human nature is so powerful that it can literally change your life by reducing negativity, anxiety, and worry and increasing self-esteem, joy, and overall happiness. It’s a shame it isn’t taught in schools. Think how much happier and less stressed you might have been if you had known this earlier. TODAY’S PRACTICE: When you find yourself worrying about what others think of you, remind yourself that they are thinking about themselves, not you. [/wc_box] A Word from Dr. Amen “Your brain controls everything you do and everything you are. Each day it is changing. Either it is getting better and growing younger, or it is getting worse and growing older due to your daily diet, supplements, thoughts, decisions, and habits. This daily reader is designed to help you be the master of your brain’s destiny and boost your memory, mood, focus, and overall sense of happiness and peace. Learning to love and care for your brain will also decrease your stress, improve your relationships, increase your chances of success in every area of life, help you stave off dementia, and prevent you from becoming a burden to those you love.” What Others Are Saying About Change Your Brain Every Day "Want to think smarter, feel happier, have better focus, and remember more? The neuroscience-backed strategies to make that happen are all within the pages of Dr. Amen’s new book Change Your Brain Every Day.” -Uma Naidoo, MD, Harvard nutritional psychiatrist and international bestselling author of This Is Your Brain on Food. "Change Your Brain Every Day is like getting a daily dose of Dr. Amen to enhance your memory, mood, and mindset.” -Jim Kwik, New York Times bestselling author of Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life. Change Your Brain…Today! Imagine what you could learn while meeting with a psychiatrist every day for a year. In the pages of Change Your Brain Every Day, you’ll get a year’s worth of life-changing daily wisdom from Dr. Amen, one of the world’s most influential psychiatrists. Practicing the practical principles in Change Your Brain Every Day can help support your brain, manage your thoughts, sharpen your memory, and help you feel happier and healthier. Today is the day to start changing the trajectory of your life, one step at a time. Buy Change Your Brain Every Day today! About the Author Daniel G. Amen, MD, has helped millions of people change their brains and lives. He is the founder of Amen Clinics with 11 locations across the United States, an 18-time national bestselling author, and the creator of online videos about the brain and mental health that have been viewed over 300 million times. He has written and produced 17 national public television specials about the brain that have aired more than 140,000 times across North America. Dr. Amen believes we can end mental illness by creating a revolution in brain health, and he regularly speaks to businesses, organizations, and churches about how to have a better brain and a better life. For more about Dr. Amen’s other books, and our full catalog of brain healthy supplements that can boost focus, energy, and memory, please visit us at BrainMD.
Learn more
6 of the Best Tips for Natural Allergy Relief
The first bright, sunny days of spring can feel glorious after the dark, cold days of winter – unless you suffer from seasonal allergies. Watery eyes, sneezing, coughing, chest congestion, a runny or stuffy nose – symptoms of seasonal allergies can make this time of year awful for many people. About 25% of adults suffer from seasonal allergies, and roughly 19% of kids. Skin allergies (eczema) and food allergies are no fun either. Fortunately, for a number of minor allergy symptoms, a natural remedy may be all you need. Here are some top ways to find natural allergy relief! 6 of the Best Tips to Provide Natural Allergy Relief 1. Nasal Rinse Saline nasal irrigation (also called nasal rinsing) is an easy and simple way to wash irritating allergens such as pollen, mold, dirt, dust, or pet dander out of your nasal passageway to help relieve the symptoms of allergic rhinitis (sneezing, itchiness, and a blocked or runny nose). A meta-analysis of 10 studies found that nasal rinsing significantly reduced medicine consumption (more than 60%) while helping to clear congestion more than 30% faster, and thus recommended it as complementary therapy for allergic rhinitis. Using a neti pot or squeeze bottle, you can wash your sinuses with a homemade or store-bought saline/water solution. Be sure to include only sterilized water – either by using distilled water or boiling (and cooling) tap water. 2. Use an Air Filter Indoor air can have a two to five times higher concentration of certain pollutants than outdoor air, according to the Environmental Protection Agency (EPA). Use an air filter in your home and/or office to trap and remove common indoor air particulates known to trigger allergies (such as pollen, dust, mold, dust mites, and cockroach and pet dander). A couple of small studies indicate the efficacy of HEPA filters in removing air particulates. In one study, participants with rhinitis allergy symptoms subjectively reported improvement. 3. Try Acupuncture Acupuncture is known to have immune-stimulating, calming, and anti-inflammatory effects, which can all be beneficial in addressing seasonal allergies. Many studies have revealed promising results using acupuncture to help with seasonal allergy symptoms such as nasal congestion, sneezing, runny nose, coughing, and itchy eyes, nose, and throat – although more conclusive research is needed. One review of 13 studies found acupuncture led to “a significant reduction in nasal symptom scores” concluding that acupuncture could be a safe and valid treatment option for those with rhinitis symptoms. A 2022 review of 30 studies found that acupuncture helped with nasal symptoms (compared to no acupuncture and sham acupuncture, a type of placebo) and had the same effects as certain allergy medications. 4. Use Essential Oils There are several essential oils – peppermint, lavender, sandalwood, frankincense, and eucalyptus – that can be helpful during allergy season. They can be inhaled using a diffuser or, when combined with a carrier oil, topically on affected areas of the skin. Peppermint oil’s anti-inflammatory properties may potentially be helpful in reducing allergic respiratory symptoms as well as nasal congestion, some preliminary research indicates. Lavender oil has calming properties that may help to quell allergic inflammation in the bronchial airways and on the skin. Results from a 2016 study indicate the combination of frankincense and sandalwood might be helpful in calming nasal inflammation. Known for its antimicrobial properties, a little eucalyptus oil added to laundry helps to minimize microbes that can play a role in skin allergies. 5. Take Herbal & Nutritional Supplements Among herbal remedies, stinging nettle (Urtica dioica) is believed by some to be one of the most effective for relieving allergy symptoms such as sneezing, runny nose, and itchy eyes. Limited research has indicated it has anti-inflammatory properties and potential histamine-inhibiting effects. Another herb, butterbur (Petasites hybridus), may help to calm itchy, irritated eyes related to allergies, according to one review study. Additionally, a 2021 Swiss study found butterbur leaf extract effective in calming inflammatory and allergic rhinitis symptoms. Research is uncovering the effects vitamin D has on immune actions involved in the development and course of allergies. Correcting vitamin D deficiency may possibly be helpful in protecting against respiratory, skin, and food allergies. As roughly 42% of adults and more than 50% of children are vitamin D deficient, this is an important supplement to take to bolster immune function and possibly protect against allergies. Gut health is intricately linked with immune health and can play a role in minimizing allergy symptoms. Several studies show probiotic supplementation may be beneficial, especially for children suffering from allergies affecting airways and nasal passages. Consuming foods such as kefir, yogurt, kimchi, and sauerkraut offer another way to get more beneficial bacteria into your system. Other nutritional supplements to try include vitamin C as it acts as a natural antihistamine, which can help calm allergic symptoms; omega-3 fatty acids as they may reduce the production of inflammatory chemicals in the body, which have a role in allergies and can help to calm allergic skin reactions; and quercetin, an antioxidant (found in foods such as apples, berries, and red grapes) as it’s also a natural antihistamine and may be helpful in skin, nose, and airway allergies. 6. Sleep, Diet, and Exercise Although not remedies, your lifestyle affects allergies too. Lack of sleep can weaken your immune system and increase inflammation in the body – as can a diet of unhealthy fats, high sugar, and refined carbohydrates, as well as excessive alcohol consumption. Maintaining a healthy immune system and keeping inflammation levels in the body in a normal range are important to minimizing allergies. Exercise has been shown to decrease allergic reactions – although it isn’t entirely clear why. Some natural health experts suggest it has to do with blood flow. Exercise boosts blood flow, which may help to flush allergens more quickly out of the body and reduce inflammation caused by them. But don’t exercise outdoors when pollen counts are high! Consult Your Doctor Remember, it’s always a good idea to discuss natural allergy remedies with your doctor first as they do come with minor risks for certain people. 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
What is Satiety: Top 9 Most Filling Foods to Curb Your Hunger
If you’re old enough to remember the iconic potato chip commercial from the 1960’s with the tag line, “Betcha can’t eat just one!” you’re old enough to remember that the advertiser never lost that bet. Not once. That’s because potato chips are manufactured by food scientists for the main purpose of creating cravings for…well, more chips! And that’s easy to do because potato chips, gram for gram, are one of the least nutritionally dense foods on Earth, which, as we’ll see, is one of the signatures of craving-based foods. It all has to do with satiety. What is Satiety? The question, “What is satiety?” is relatively easy to answer: it’s the feeling of being full or satisfied. But when it comes to producing that subjective feeling of satisfaction, foods are far from equal, something the manufacturers of highly processed foods like chips are all too aware of. Their business plan is not to make you satisfied with just a few bites. Understanding satiety can help you get a handle on both your weight and your metabolic health. Think about it: steak and broccoli fill you up – they’re very satiating, very nutritious, and you’re unlikely to binge on them. Cheerios, on the other hand, aren’t satiating. That’s why it’s so easy to mindlessly scarf down six bowls of cereal while you’re watching re-runs of Friends. We know this not only from personal experience, but because it’s been empirically demonstrated. Scientists at the University of Sydney developed something called the Satiety Index to quantify the effect of food on the subjective feeling of fullness. They fed 240 calorie portions of 38 different foods to groups of subjects, asking them to rate their satiety every 15 minutes for 2 hours. After the 2 hours, the subjects were given access to as much free food as they wanted, from a whole buffet of food and drink options, and the experimenters carefully noted what they ate. Not surprisingly, the amount of food the subjects scarfed down after the initial 120-minute study period correlated negatively with the satiety score of their assigned food. In other words, if a subject had been given a food with a really low satiety index, they would eat much more food than those who had been given a highly satiating food. Of the 38 foods tested, the lowest Satiety Index score (37) was produced by – no surprise – the croissant. Boiled potatoes scored the highest for satiety (323). Macronutrients: The Big Three Another variable that can impact your sense of fullness is macronutrients. Macronutrients are the big three classes of calorie-containing foods: protein, fat, and carbohydrates. The most satiating of the macronutrients is protein. That’s why weight loss coaches like myself will often advise folks to start every meal with protein. You get fuller faster and are less likely to overeat. Nutrient-Dense vs Energy-Dense Density has to do with how much of something you can pack into a given amount of space. Remember the old expression “muscle weighs more than fat”? It actually isn’t true. A pound of muscle weighs exactly the same as a pound of fat, just as a pound of feathers weighs the same as a pound of bricks. The difference between the two substances isn’t weight, its density. Pound for pound, bricks take up much less space than feathers. When a food is considered nutrient-dense, it has a ton of nutrients but not that many calories. Each calorie it contains is densely packed with good stuff. Energy density, on the other hand, means a food is jam-packed with calories but is pretty light on everything else. Swiss chard is an example of a nutrient-dense food – very few calories and a ton of vitamins. A chocolate donut is a great example of an energy-dense food – dense with calories but nutritionally empty. Filling Foods The most satiating foods can be described as high in nutrition, high in protein, high in volume, and low in calories, while the most “fattening” foods are the opposite – high in calories and low in everything else. Satiety has long been thought to be a key reason why low carb diets perform so well in weight-loss studies comparing different diets, even when calories are kept constant. That’s because low-carb foods are much harder to overeat. 9 Most Filling Foods to Curb Hunger & Promote Satiety The following nine foods all score high on the Satiety Index and help to curb hunger. Also, all nine of them are nutritious enough to be listed in my book, The 150 Healthiest Foods on Earth. Protein 1. Beef 2. Chicken 3. Fish 4. Eggs Beef, chicken, fish, and eggs are all superb sources of protein, and score high on both the PDCAA and the DIASS scales, widely used measures of protein quality that look at amino acid composition and digestibility. Starches/Cereals 5. Boiled Potatoes 6. Oatmeal Potatoes came into disfavor when low-carb foods became really popular, but they’re actually not a “bad” food. Boiled potatoes placed first among 38 foods tested for satiety by researchers at the University of Sydney. One study found that people who ate a meat and vegetables meal with potatoes as a starch felt much more satisfied (and much less hungry) than those who ate the same meal with either pasta or rice. And here’s a bonus for you: put your cooked potatoes (boiled or baked) in the refrigerator overnight and the next day you’ve got a great source of resistant starch, a third type of fiber proving extremely beneficial to humans. Fruit 7. Apples “An apple a day keeps the doctor away” goes under the heading of “stuff my grandmother was right about.” Apples contain vitamins, minerals, phytochemicals, pectin (fiber), and a lot of water, making them a high volume, nutrient-dense, low-calorie food. No wonder they’re satiating! Beans and Legumes 8. Baked Beans While food manufacturers have been marketing grains as a good source of fiber for decades, bread is a fiber lightweight compared to beans. Beans are one of the highest fiber foods you can eat, ranging from about 6-8 grams per half cup (bread typically has only 1-3 grams per slice). Beans are also extremely high in antioxidants and are the perfect example of a “slow carb” – baked beans, for example, have a glycemic load of only 7! Vegetables 9. Broccoli Broccoli – along with Brussels sprouts, cauliflower, cabbage, and a few others – is a member of the brassica family of vegetable royalty. Among its many benefits, broccoli is loaded with nutrients, low in calories, impossible to overeat, and is very filling. It’s also a great source of sulforaphane, an incredibly important plant chemical which, according to the MD Anderson Cancer Center at the University of Texas, helps neutralize toxins, calms inflammation and may even help block the growth of some cancers! The above foods are hard to overeat and are pretty much binge-proof. They also provide a lot of nutrition for a relatively small number of calories. You’ll be doing your health and your metabolism a big favor by putting them on heavy rotation in your diet. You Don’t Always Need to Be Satiated Satiety doesn’t always need to be the goal of eating. While feeling full can be a pleasant feeling, it doesn’t take much to tip that good feeling into “stuffed” territory, which can be decidedly unpleasant. The fact is, a little bit of hunger might actually be good for us. In Okinawa – one of the five Blue Zones where healthy centenarians abound – they have a saying that expresses their attitude about eating: Hari Hatchi Bu. It means: “Push away from the table when you’re 80% full.” We’d all do well to pay attention to this time-honored saying! 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