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How to Be Less Stressed & Feel Happier Each Day
When the world stops, and your health, finances, and relationships are suddenly at risk, the stress can feel like it’s too much to handle. What can you do to keep negativity, sadness, anxiousness, and stress under control? Here are 6 strategies on how to be less stressed and feel happier. How to Be Less Stressed & Feel Happier Each Day 1. Plan for things to go wrong. If you’re the kind of person who expects everything to go perfectly all the time, you’re setting yourself up for disappointment and aggravation. When you train yourself to expect a few snafus, you’ll find that you won’t get as upset. Especially in situations where things are out of your control—like when the grocery store is out of toilet paper again!—planning for a few every day “fails” can keep you from falling into a funk. 2. Repeat positive mantras. Letting negative thoughts run wild in your head can create a tornado of stress, worry, and sadness. Directing your thinking to reaffirming mantras can help change your mental state. Repeat some soothing mantras that promote positive feelings, such as: I know we’ll get through this. I am confident that better days are coming. I am staying focused on what I can control. I think having more family time is a blessing. 3. Live in the present and plan for a better future. People who dwell in the past with regret tend to experience sadness and negativity. Those who anticipate the future with fear are wracked with worries. Practicing mental discipline to stay in the present can help keep your mind from spinning out of control. In a pandemic, think about the things you can do to protect your health—washing your hands, wearing a mask outside, wearing gloves at the grocery store—and feel good about your efforts. In addition, think of ways your life is going to change for the better from this experience and write it down. Seek out strategies to help prepare for post-pandemic growth. For inspiration, check out these episodes of the Brain Warrior’s Way Podcast, hosted by Dr. Daniel Amen and Tana Amen: How to Discover Your Purpose and How to Use Your Unique Value to Bring Money & Success with guest Lisa Sasevich, a business and sales expert. How to Create Energy to Help Transform Your Life with Julianne Hough from Dancing With the Stars How You Can Use Your Pain to Your Advantage with Dr. Derwin Gray, a former NFL player turned pastor and author. 4. Get moving. Decades of research point to the physical and mental health benefits of exercise. A 2019 cross-sectional study in Mental Health and Physical Activity found that getting some physical activity reduces the odds of experiencing depression in adolescence and anxiety in childhood and adolescence. And a prospective cohort study in a 2020 issue of The Lancet Psychiatry suggests that replacing sedentary behavior with light activity during adolescence could reduce the risk of depression. If you can’t get outside due to the pandemic, try dancing to your favorite tunes, do some jumping jacks, or walk laps inside your home. Any movement counts. 5. Eat right to think right. If you’re stuffing yourself with quarantine comfort foods like cookies, ice cream, and pizza, and taking part in Zoom happy hours, you’re increasing the likelihood of experiencing anxiousness, negativity, and worry. To help your brain handle the stress that’s surrounding us, you need to fuel it with great nutrition. Here are 3 of the most important eating strategies to help reduce stress, worry, and bad moods. Eat small amounts of high-quality protein at every meal to help balance blood sugar as research in Case Reports in Psychiatry shows that blood sugar highs and lows are linked to anxiety and depression as well as to irritability and anger. Include foods that are high in omega-3 fatty acids—such as salmon, avocado, and walnuts—which a 2018 review in Frontiers in Physiology suggested may help reduce anxiousness and negative mood. Stay hydrated with 8-10 glasses of total fluids per day since research in the journal Perceptual and Motor Skills shows that being even mildly dehydrated can make you feel more tense, depressed, confused, fatigued, or angry. 6. Supplement your diet with a dose of happiness. Among the most well-studied nutraceutical ingredients for mood, anxiety, and stress are: Saffron: A 2018 review or 7 studies in Neuropsychiatric Disease and Treatment found that saffron was more effective than a placebo for mood problems. In randomized parallel trials, 30 mg per day of standardized saffron extracts were consistently helpful for mood problems. Other studies suggest standardized saffron extracts can improve anxiousness. Curcumin: Studies have found that curcumin—not as turmeric root but as Longvida, a highly concentrated curcumin extract from turmeric, proven to be more efficiently absorbed—helps with mood challenges. Zinc: A review of existing studies suggests potential benefits of zinc supplementation—either when used by itself or when added into a personalized program for mood improvement. BrainMD’s Happy Saffron Plus combines all 3 of these potent nutraceutical ingredients to improve mood and help cope with anxious and stressful feelings. When you’re flooded with stress, it’s one of the tools you should have in your stress-relief kit. The following content was originally presented during a special Facebook Live event by Dr. Daniel Amen. Click here to view the full video. 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 supplements, please visit us at BrainMD. References: Saffron Study Khaksarian, M., Behbahani, A. A., Rajabpour, M., & Hosseini, S. A. (2018). Comparative efficacy and safety of Crocus sativus L. (saffron) for treating mild to moderate depression: A meta-analysis of randomized controlled trials. Neuropsychiatric Disease and Treatment, 14, 1297–1305. https://doi.org/10.2147/NDT.S157550 Curcumin Study Cox, K. H., Pipingas, A., & Scholey, A. B. (2015). Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. Journal of Psychopharmacology, 29(5), 642-651. https://doi.org/10.1177/0269881114552744 Zinc Study Li, Z., Li, B., Song, X., & Zhang, D. (2017). Dietary zinc and iron intake and risk of depression: A meta-analysis. Psychiatry Research, 251, 41–47. https://doi.org/10.1016/j.psychres.2017.01.021
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Tana Amen's Go-To High-Protein, Plant-Based Snacks
In The Omni Diet, I created a nutrition plan that combines the ideal 70-to-30 ratio of plant foods and protein, in order to boost energy, restore health, lose weight, optimize brain and hormone function, and protect against chronic and deadly diseases like diabetes, heart disease, and cancer. This book was a result of years of research, consulting with medical professionals, and trying to reverse my own genetics and personal history of health troubles. I’m living proof that we don’t have to fall in line with the ingrained patterns of our family, our culture, or our past. But even with so much more knowledge today around healthier eating, I find that many Americans have weaknesses when it comes to snacking. Not only do they often snack without thinking—say, taking bites or “tastes” while preparing meals for the family—but they are prone to reaching for so many unhealthy foods when they want a quick nibble between meals. That’s a shame, because snacking does fulfill many purposes. It can help stabilize blood sugar, prevent mindless indulgence or overeating at meal times, maintain metabolism throughout the day, and fuel your brain to accomplish daily tasks. Unhealthy Snacks to Avoid In a nutshell, here’s what you want to avoid: salty processed snacks like potato chips, popcorn, pretzels, or crackers; soy-based foods (which can include many mass-produced protein bars and powders, plus packaged snack foods); and sugar bombs such as cakes, cookies, and candy. When you’ve wisely ditched ultra-processed foods like these, you’ll find that there are many more delicious options to fill your snacking needs—they just require more mindfulness and a little pre-planning. I want to share with you some of the most delicious choices I reach for when I need a between-meal bite, including both ready-to-go options and easy recipes for when you have a little more time to enjoy some healthy snacking. "Snacking fulfills many purposes: It can help stabilize blood sugar, prevent mindless indulgence or overeating at meal times, maintain metabolism throughout the day, and fuel your brain to accomplish daily tasks." - Tana Amen, BSN, RN Tana's Favorite Plant-Based, High-Protein Snacks Plant Based Protein Bars BrainMD's Brain Boost Protein Bar is the perfect healthy protein bar, combining delicious taste, texture, and nutrition. This plant-powered wonder has a long list of benefits for the brain and body: 12 grams of protein (derived from almond butter, plus a blend of pea, brown rice, and pumpkin proteins), no sugar or artificial sweeteners, and 11 grams of gut-friendly prebiotic fibers, which equals more than 1/3 of your suggested daily intake. They’re also great for special diets—keto-friendly with 6 net carbs, vegan, and gluten-free. I love grabbing one as quick snack between meals, or for when I’m eating on the go or refueling after a workout. Guacamole Guacamole features one of my favorite fruits and healthy fat sources: avocados. They’ve been called “the world’s most perfect food” thanks to their numerous health benefits, such as promoting lower weight, lessening risk of metabolic syndrome, and improving levels of both good and bad (HDL and LDL) cholesterol levels. In our house, we call avocados “God’s butter.” They can be enjoyed in so many ways, but guac is a wonderful option. You can make 8 servings by simply mashing 2 avocados and tossing in fresh additions, like lime juice, red onion, cilantro, tomato, and a small amount of sea salt if desired. Serve with fresh veggies for dipping. It’s as easy (and delicious) as it gets. Hummus Hummus is another great dipping option, and you can also customize it in so many ways, according to the flavors and ingredients you love. The traditional version blends chickpeas (garbanzo beans) with garlic, tahini paste, extra-virgin olive oil, and lemon juice. But you can add greens like spinach for an extra nutrient boost, or you can substitute cooked dried split peas for the garbanzos (since too many legumes can irritate the intestinal lining). You can also throw in fresh herbs, spices like curry powder, or other vegetables to add flavor, color, and nutrition. Trail Mix Trail Mix is the perfect option when you’re on the go. Plus, you can make a big batch ahead of time so that you’re never caught without a healthy snack option. There are endless combinations of possible ingredients to keep you excited about experimenting, but my Go Well Trail Mix recipe, which I included in The Omni Diet, is a classic. Its base ingredient is raw cashews, tossed with raw slivered almonds, raw walnuts, raw cacao nibs, unsweetened goji berries, and unsweetened shaved coconut. You simply combine the ingredients and store in an airtight container for when you need a between-meal energy boost. Tana's 6 Tips for Healthier Snacking Snacks are straightforward, right? Not always. As I’ve noted, when many Americans think of snacking, they imagine a bunch of foods that should be avoided at all costs. Others want to make healthier choices, but they haven’t done the preparation to make those selections easier. Here are some of my top tips when it comes to creating healthier snacks—and snacking habits: Learn your protein needs. As an example, a person who weighs 150 pounds and who’s eating 3 meals and 2 snacks daily should aim to consume about 14 grams of protein per snack. Pre-plan and prepare. If you’re traveling or going out for the day, don’t get caught without healthy snacks—in many environments, the chances of finding suitable options are slim. Write down your favorites and make sure you keep them on hand. And, when you’re making snacks ahead of time, make extra so you can just grab and go throughout the week. Time it right. I recommend planning for 2 to 3 snacks per day. Mid-morning, mid-afternoon, and late afternoon are ideal times to enjoy them. Balance out. You’ll want to include protein, healthy fats, and complex carbs in your snacks. For example, combine 1 to 2 ounces protein (about 2 tablespoons hummus or guacamole, a slice of turkey, or 2 tablespoons whole, raw nuts), 3 to 15 grams healthy fats, and complex carbs in the form of 2 to 3 cups of raw or lightly steamed veggies. Log your snack consumption. We know that food journaling boosts the results of any diet—people benefit from seeing what they’re eating in black and white. It’s a great tool for accountability and staying on track. Beware of pre-made options. Some protein bars are as full of sugar as any candy—so make sure you read labels of anything you buy pre-made. I like certain store bought items, like Flax Snax by Go Raw, Kale Krunch by Alive & Radiant, Steve’s Original grass-fed beef jerky, and crackers from Wild Mountain Raw Foods. But, with any packaged food, we have to be mindful about what we’re buying. More Plant-Based High-Protein Snacks Looking for more inspiration? In addition to the many recipes in The Omni Diet book, check out my snack recipes online, where I have tons of choices that are delicious and nutritious. Some of my favorites include: Celery Sticks With Tahini Cheese give me a hydrating energy boost, and the tahini cheese can be made in advance, then stored up to 2 weeks for use in a variety of recipes. Slathered into celery sticks, it’s a great vegan snack and requires just a few ingredients to make. I also love it stuffed into Campari or Roma tomatoes—another great recipe you can find on my blog. Got a sweet-tooth craving? You don’t have to go without—just reach for sugar-free, dairy-free chocolate to whip up my Chocolate Cashew Protein Bars. They combine BrainMD protein powder (you can use either chocolate or vanilla), cashew butter, a sweetener like stevia or honey, flax meal, vanilla, cinnamon, and Brain in Love Chocolate from BrainMD. This decadent chocolate is also free of cholesterol and gluten, with non-GMO ingredients, so you can feel great even while indulging.
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This Is How You Can Start Living a Healthier Lifestyle Today!
No matter what your current health status is, you can begin to live a healthier lifestyle right this moment. Here’s how to get started. Essential Lifestyle Habits An abundance of research has shown that there are basic tenets of healthy living that determine wellness and longevity. Among the most significant are: regular exercise a diet rich in whole foods, fruits, and vegetables – and low in added sugar, unhealthy fats, and processed foods maintaining a healthy weight new learning for brain health spiritual or stress-relief practices social connections healthy sleep quitting addictive substances like tobacco and limiting alcohol Working on any of these areas is a great place to begin. In fact, nutrition experts at Harvard T.H. Chan School of Public Health found that embracing just four of these lifestyle habits – a healthy diet, not smoking, moderate exercise, and maintaining a healthy weight – could prevent roughly 70%-80% of serious heart health issues and a whopping 90% of health issues related to blood sugar. The problem is that only 4% of study participants followed all four lifestyle habits! Here are some key tips for a healthier lifestyle to help you successfully make the positive changes you desire. 5 of the Best Ways to Start Living a Healthier Lifestyle Today Make a Pros/Cons List There’s a gap between wanting or thinking about making healthy lifestyle changes and actually making them. An article from National Institutes of Health (NIH) titled “Changing Habits for Better Health,” suggests taking pen to paper and listing the pros and cons of a new, healthy behavior as a way of bridging the gap. For example, if you want to add regular exercise into your routine, some of the pros might be that it will boost your mood, cognition, and metabolism – as well as give you social time when you work out with friends. Some cons might be that you have to wake up earlier, show up when you don’t feel like it, or feel the discomfort of exerting yourself. Writing this list may help reveal some of your practical obstacles or mental roadblocks, and afford you the opportunity to work through them. Of course, getting clear about what a healthier lifestyle might be for you is also key. There may be a particular area you want to work on. You may already know what that is. Start Small and Simple In creating a healthier lifestyle, it’s critical to meet yourself where you are and choose small actions that are achievable. Think about laying a foundation brick by brick and playing the long game to get you to your goal. If you demand too much too soon, you may abandon your efforts altogether. BJ Fogg, founder of the Behavior Design Lab at Stanford University, advocates tiny behavior changes that you can do consistently with his Tiny Habits method – and celebrating these new behaviors when you do them. A small healthy lifestyle change to start with might look like any of the following: Taking a 10-minute walk each day Practicing diaphragmatic breathing for 5 minutes once a day Adding vegetables to either lunch or dinner If you don’t exercise at all, a short walk each day is a great “onboarding” lifestyle change to build on. Once it becomes a habit, you may find yourself wanting to walk for longer or take a hike – or try another activity. Also, don’t underestimate the impact of small actions. Even 10 minutes of light to moderate activity may increase your lifespan, research has found. It’s all about starting small and staying consistent. Each time you do something that adds to your healthy lifestyle, take a moment to appreciate your effort and celebrate it. This will help keep your spirits and momentum up. Build Into Your Routine Whatever healthy change you decide to start with, behavior experts have found that if you stack it onto your current routine, it’s more likely to become a habit. Morning routines are very strong. This is a great time to add in that 10-minute walk, maybe first thing when you wake up. Or at your bedtime routine, perhaps it’s a good time to do the deep breathing exercise. While you’re watching a TV show, you can do some yoga poses to unwind from the day. If you practice the new healthy behavior every day, it will become a habit sooner. Experts have found it takes roughly 60 days to establish a new habit. Be patient. Simple and Easy Make your healthy lifestyle choices simple and easy, and you’ll be more likely to practice them. For example, if you want to get out first thing in the morning to exercise, have your workout clothes ready and right by your bed. To improve your diet, keep fruits and veggies available and on hand – maybe even the more expensive precut kind to ensure you’ll eat them. If you want to reduce your added sugar intake in beverages, have sparkling waters, stevia sweetened beverages, or green tea chilled in your refrigerator so you have healthy options. Another simple way to facilitate healthy living is to schedule fun, healthy behaviors into your week with other people, which will help you to actually follow through. Or sign up for a class that requires you to attend regularly. Prioritize Your Mental Health Your healthier lifestyle will no doubt boost your emotional well-being, but you also need to care for your mental health in order to stay positive and motivated. If you’re feeling overly stressed, angry, or sad, you must also have a healthy way of dealing with these emotions. Unattended, they can trigger overeating or an unhealthy behavior. Take care of your mental health by getting adequate restful sleep, ensuring you have personal time, connection with friends you can share honestly with, or possibly therapy, if needed. Just Start! Begin crafting a healthier lifestyle right now by thinking about the most important changes you need to make. Remember that every action you take to boost your health matters, no matter how small! 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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Delicious & Easy Low Carb Meal Ideas + Tana's Keto Bread Recipe!
Are you routinely reaching for white bread, rice, pasta, and potatoes? Think of them as addictive drugs and just say no. Though these foods are staples for many Americans, they’re far from harmless. According to one study that tracked the diets of nearly 44,000 U.S. adults over 17 years, researchers found that a whopping 42% of their energy intake was derived from low-quality carbohydrates. Diets like this can create major health issues, since white bread and other simple carbs can trigger inflammation in the body, cause blood sugar spikes and crashes, and leave you feeling unsatisfied (which then may entice you to reach for even more of these foods). All carbs aren’t bad, of course. I choose to get my daily carb intake from the ground, through green vegetables. And even if you aren’t sticking to a low-carb meal plan – which tends to work best for me, as it gives me more energy – you can still add plenty of easy low-carb meals into your weekly recipe rotation. Here, I’ll outline a few of my favorite options for quick low-carb breakfasts, lunches, and snacks, plus plenty of bread alternatives to help you kick the habit, eliminate the excess carb consumption, and keep you satisfied. One clarification before we begin: the low-carb life isn’t for everyone. Always make sure you’re measuring your important numbers, while knowing your body and health goals, before you begin any diet plan or regimen. Low-Carb Meal Ideas Low-Carb Breakfasts Looking for some low-carb, low-glycemic breakfast options? If you’re in a hurry or on the go, get out the blender. I always call smoothies my go-to fast food because I can quickly whip one up with the necessary nutrients to fuel the body. As a general guideline, I always want to include protein, healthy fats like avocado or almond butter, and some fiber like berries. For an extra healthy boost, I can put some supplements in there, too, which is super convenient. If you have a bit more time to spare for a sit-down meal, eggs with spinach is an easy combination, and a great one for the whole family. This meal can help increase kids’ focus to keep them alert and energized through the school day (you definitely don’t want to feed them sugar bombs, like muffins or pastries). Or, for another quick, low-carb breakfast, keto bread is a great choice – just slather it with some avocado or almond butter, and it’s amazing. After receiving many requests, I’m sharing my own version of the best keto bread recipe below. Finally, you could try making chaffles, which are waffles made with egg and cheese (you can simply replace the dairy cheese with a vegan variety). Low-Carb Lunches & Snacks When making a low-carb lunch or snack that’s both delicious and nutritious, I love using coconut wraps. Spread them with a little almond butter and a couple of apple slices if you’re in the mood for something sweeter, or for a savory choice, try them with egg and avocado, or leftover chicken (more on these wraps below). Or try a homemade Cobb salad, but make sure it’s a healthy version. For example, I make a Cobb with chicken, but without the bacon, for a low-carb option without all the saturated fat. Instead, I add a ton of avocado and olive oil to get those healthier fats. Also, I love a keto almond butter and jelly sandwich, which combines keto bread (see my recipe below) and almond butter. Then just make a quick jelly by blending fresh fruit like berries, and simply drizzle it over the top. It’s a perfect, quick, and satisfying meal. Healthier Alternatives to Bread When it comes to cutting out those refined white carbs, you wouldn’t believe how many comments I get from people saying, “I can’t give up my bread!” Which is all the proof I need to back up my regular warnings that these kinds of foods are just as addictive as nicotine, cocaine, and other drugs – but I digress. First, stop thinking of better lifestyle choices in terms like “giving up.” It’s all about replacing, not erasing. And it doesn’t have to be complicated. That’s why I’ve included my super simple recipe for the best keto bread I know, below. You also can check out The Brain Warrior’s Way Cookbook for plenty of delicious bread alternatives, like my Pumpkin Muffins, which are great if you’re not adhering to an ultra-low-carb diet – they only have 4 grams of net carbs. As was mentioned above, you also can use coconut wraps as an alternative to bread. They’re available at health food stores as well as major retailers like Amazon and Whole Foods, in regular varieties and in flavors like curry (that’s my personal favorite). What else can you eat to replace the refined white carbs? For rice and potatoes, try a cauliflower rice or cauliflower mash instead. Sweet potato mash is great, too; though they’re higher-glycemic, sweet potatoes offer some great nutritional benefits, such as fiber and vitamins A and C. They also don’t cause as much fluctuation in blood glucose and insulin levels, compared to foods like whole-wheat bread. Just make sure you adhere to an appropriate portion size and don’t go overboard. When you’re out at a restaurant, continue to conquer the bread demons! Apart from turning away the free bread basket, don’t be afraid to ask for substitutions. If you want to order something like hummus or guacamole, ask for vegetable slices (think cucumber, celery, and carrots) instead of bread or chips. Or just ask for some guac on the side and enjoy it directly on your main meal. Once you get in the habit, after a few days off the bread, you won’t even think about it anymore – and your body will thank you. Tana's Favorite Keto Bread Recipe Though there are many keto-friendly breads now on grocery store shelves, I prefer making my own keto bread. I think it tastes better, and I know all the ingredients that go into it. If you need to buy a loaf from the store in a pinch, that’s fine; just make sure to choose a brand with clean-label ingredients. But if you’ve got a minute to spare, why not try this delicious keto bread recipe instead? Click to view Tana Amen's keto bread video. It’s super simple to whip up yourself. Ingredients: 2 cups of almond flour or other grainless flour (I use half almond and half coconut flour) ¼ cup flax meal 1 teaspoon baking soda ½ teaspoon sea salt 5 eggs (use 4 if you prefer it less moist and spongy) ¼ cup melted ghee, macadamia nut oil, or melted grass-fed butter Optional: 2 teaspoons cinnamon or ½ tablespoon monk fruit Instructions: Preheat oven to 350 degrees. Line a 9x5-inch loaf pan with parchment paper. In a mixing bowl, whisk flour, flax meal, baking soda, and salt. In a separate mixing bowl, whisk together all wet ingredients. (If you want fluffier bread, separate the egg whites and whip until it has stiff peaks.) Add wet ingredients to dry ingredients and mix thoroughly with a hand-held mixer. If separating egg whites, fold in slowly after other wet and dry ingredients have been mixed. Pour mixture into loaf pans. Cover with foil. Bake 25-30 minutes. Cool and serve. Enjoy! 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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Top 10 Benefits of Therapy and Where You Can Go to Get Help
According to the National Institutes of Mental Health, over 50% of the U.S. population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help. Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes. If you’re one of the millions of people dealing with a mental or emotional challenge, there is hope for a lasting change. One of the best ways to accomplish that is to… Talk It Out Though many people have trouble expressing their feelings, opening up about personal issues can have big benefits for those struggling with mental or emotional problems. Whether in a support group setting or a one-on-one session with a trained therapist, talking it out can help reduce your sense of hopelessness and provide relief from your pressing concerns. Talk therapy is a proven technique used by: Health Coaches Psychologists Psychiatrists Therapists Another name for talk therapy is psychotherapy. Psychotherapy Basics Some types of therapy can help you learn how to cope with emotional traumas from the past, stressful situations, or everyday life challenges. Finding the right kind of therapy can help you gain control over your negative or harmful thoughts, which can promote a better mood and brighter outlook. Also, it may improve your relationships and family dynamics by helping you develop healthier ways of interacting with your friends and loved ones. Psychotherapy can help people with a range of psychological, emotional, and relationship challenges. The goal of psychotherapy is to help you learn how to minimize troubling or triggering issues while enhancing your sense of well-being. There are many types of psychotherapy, and each employs a wide variety of unique tools and strategies. Types of Psychotherapy Group Therapy Family Therapy Individual Therapy Marital and Couples Therapy Cognitive Behavioral Therapy (CBT) No matter which type of psychotherapy is best for you, here are some of the top benefits of speaking with a trained therapist… 10 of the Best Benefits of Therapy & Where to Go to Get Help 1. Improve Communication Skills 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 therapist may help you overcome these bad habits and improve your communications skills. 2. Effective Coping Strategies Many people cope with a problem by avoiding it. Unfortunately, avoiding painful thoughts, feelings, and memories can do more harm than good and may lead to a host of issues such as low mood, binge eating, persistent pain, poor academic performance, and more. Regardless of how you deal with problems, a counselor can give you proven strategies for how best to cope with personal or relational issues. 3. Relieve Ongoing Stress Stress can affect behavior, mood, and overall health. Many health concerns may result from stress, especially when it’s intense, recurring, or remains unresolved over an extended period. Since intense, long-term stress may increase the risk of weight, heart, and mood problems, enlisting the help of a therapist may be a smart move if you’re dealing with ongoing stress. 4. Strengthen Your Relationships Make a relationship inventory and take note of common themes in your previous relationships. Meeting with a therapist can help you accurately identify your attachment patterns and address any deep-seeded issues that are holding you back, such as low self-worth, fear of intimacy, distrust, and jealousy. With professional guidance, you may learn new ways to strengthen your relationships with those closest to you. 5. Increase Inner Happiness Learning how to focus on the positive is essential for maintaining healthy relationships and personal happiness. It’s easy to notice what you don’t like in a relationship (or yourself), 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 huge dividends if you consistently work at it with the help of a trained counselor. 6. Take Personal Responsibility Taking personal responsibility for what happens to you and looking for creative ways to solve your problems will help you feel less like a victim and more like you’re in control of your life. This practice can be uncomfortable at first, but a qualified therapist can give you the tools to take personal responsibility for your actions so you can feel a greater sense of freedom in the long run. 7. Learn Conflict Resolution For better or worse, conflicts are part of the human experience. Unfortunately, having strained relations with others can affect your health and well-being. An experienced counselor can give you effective strategies for how to avoid or resolve relational conflicts so you can begin the process of repairing frayed connections with others. 8. Exterminate Negative Thoughts At the heart of many types of therapy is learning about automatic negative thoughts (ANTs), the gloomy and unhealthy thoughts that can come into your mind without warning. Learning how to exterminate the ANTs can help reduce your stress and mood issues. Therapy also can help you clear up past traumas that might trigger you and cause more stress in your life. 9. Improve Overall Wellness Working with a therapist may improve your mental and physical health. Learning proven techniques from a trained therapist can help improve your sleep, blood pressure, and overall wellness. Often, treating mental issues can have a positive effect on the body as well. 10. Treat Mental Struggles If you have concentration issues, severe mood swings, or emotional trauma, one of the best ways to get help is to meet with a trained counselor or therapist. When left untreated, mental issues can get worse over time, so if you’re struggling with personal or relational problems, it’s recommended to get help right away. Where to Get Help Many people receive invaluable guidance and emotional support during talk therapy sessions. Speaking with a trained therapist or counselor can make a significant improvement in your outlook and ability to bounce back from life’s challenges. It’s important to remember that your mental well-being is just as important as your physical well-being. If you’re dealing with anger, guilt, sadness, or mood issues, you don’t have to suffer in silence. Amen Clinics offers in-clinic and telehealth (via telephone and video conferencing) services. To learn more about the full range of services at Amen Clinics or to set up an appointment, please call 866-347-6076. 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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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.
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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.
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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.
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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.
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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.
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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.
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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.
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