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9 of the Best Ways to Help You Navigate Menopause
Menopause occurs when a woman reaches the end of her menstruation cycle for 12 or more months. Neither a disease nor a condition, it’s a normal, natural event. Hormonally, it’s a shift as monumental as puberty and pregnancy. As such, there can be several difficult symptoms to manage. Here’s what you need to know about menopause and how to find natural relief from its challenging symptoms. What Happens During Menopause As a normal function of aging, usually between ages 45 and 55, a woman’s ovaries begin to reduce their functioning. This results in lower levels of estrogen and other hormones such as progesterone in the body. Periods become irregular, sometimes skipping for a few months and then returning, or with heavier or lighter bleeding. And then they stop altogether. Menopause also can result from a medical condition, after chemotherapy or pelvic radiation treatments for cancer, or when the ovaries or uterus have been surgically removed. A host of symptoms may begin during the phase leading up to menopause, called perimenopause, and many of those symptoms continue during and after postmenopause, when they eventually diminish. These are the most common symptoms: Hot flashes and night sweats Difficulty sleeping Memory problems Mood issues (low mood, feelings of anxiousness, irritability) Vaginal dryness (pain during intercourse) Loss of libido Increased need to urinate/UTIs Breast soreness Weight gain around abdomen, hips, and thighs Skin changes/acne Hair loss/brittle nails Headaches and dizziness Digestive issues/bloating Fatigue Joint pain and muscle tension Maintaining a healthy lifestyle during this transitional time is critical – and may even alleviate, reduce, or stave off some of these unwanted symptoms! 9 Proven Tips to Help You Navigate Menopause Here are nine ways to navigate menopause naturally. 1. Maintain a Healthy Diet Research has revealed that there’s a relationship between nutrition, body mass index, and the severity of menopausal symptoms. If your diet is on point (plenty of fresh fruits, vegetables, healthy fats, lean protein, and fiber – and very little refined carbs, sugary treats, processed foods, and fried foods) and your body mass index is in a healthy range, your symptoms will likely be less severe. Take steps to improve your diet and achieve a healthy weight. 2. Exercise Getting plenty of regular exercise can help with multiple menopausal symptoms. While the research isn’t conclusive, in one study involving physical activity interventions, menopausal women reported having fewer hot flashes and night sweats. Exercise has mood-boosting benefits as well, and strength-training exercise helps to maintain bone health and promotes restful sleep. 3. Avoid Foods That Exacerbate Symptoms Spicy Foods - Spicy foods (jalapenos, cayenne, hot peppers) can trigger sweating, flushing, and other hot flash symptoms, according to the National Institute on Aging. Alcohol - Research suggests that drinking alcohol can make several menopausal symptoms worse including low mood, feelings of anxiousness, disturbed sleep, hot flashes, and night sweats. Caffeine - A Mayo Clinic study published in the journal Menopause found that postmenopausal women who consumed caffeine had more hot flashes and night sweat symptoms than women who didn’t. 4. Quit Smoking Smoking can increase hot flashes. Of course, it’s an unhealthy habit to begin with. Perhaps this is further motivation to quit for good! 5. Consume Ground Flaxseeds Ground flaxseeds and unfiltered flaxseed oil are rich in lignans, a group of chemical compounds that function as phytoestrogens (plant estrogens). Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Research shows that consuming flaxseeds can be helpful in mitigating or reducing hot flashes and night sweats. And, as an added bonus, the phytoestrogens in flaxseeds may help to decrease the risk of breast cancer – especially in postmenopausal women, according to research. 6. Consume Soy Products Soy products such as soy milk, tofu, tempeh, and edamame can be very beneficial during menopause. Soy is rich in isoflavones (phytoestrogens), which are similar to flaxseeds. A 2021 study, published in Menopause, found that a vegan diet rich in whole soybeans reduced moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. 7. Try Black Cohosh Of the herbal remedies reviewed by the North American Menopause Society, black cohosh appears to offer the most promise for helping with hot flashes. The herb, derived from a species of buttercup, may help with mild hot flashes according to some studies, but not all. It’s definitely one to discuss with your medical doctor and possibly try as it does work for some women. 8. Eat Calcium-, Vitamin D-, and Protein-Rich Foods To protect your bone and muscle mass during menopause, it’s important to eat plenty of foods rich in calcium, vitamin D, and protein. Calcium and vitamin D will help to ensure your bones stay healthy and strong. One study showed that postmenopausal women who got adequate vitamin D had fewer hip fractures. Regularly eating protein, a little at each meal, helps to slow age-related muscle loss. 9. Practice Mindfulness Whether it’s meditation, yoga, or simply sipping on a relaxing cup of herbal tea, finding time to be still and calm will help you ride the waves of menopause with more serenity. One review found that mindfulness techniques like deep breathing and being focused help to reduce the intensity of hot flashes, stress and feelings of anxiousness, and irritability – hallmark symptoms of menopause. Reframing Menopause Menopause is an opportunity for women to take better care of themselves and their health. If you incorporate some of these healthy practices and still struggle with unwanted symptoms, be sure to consult your medical doctor. 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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7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! 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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Do You Know If You’re at Risk for Vitamin B12 Deficiency?
In our fast-paced society, maintaining a balanced, healthy diet can be a serious challenge. While on the go, it may be tempting to grab fast food, skip meals, purchase processed foods, and snack on sugar-laden treats. Many people subsist on the standard American diet, which is filled with high glycemic, pro-inflammatory, and allergenic foods, many of which are laced with artificial chemicals. Due to the gap in nutrition, most people don’t get enough of the vitamins and minerals needed each day for optimal health and wellness. Some of the essential vitamins you need are the B vitamins. B Vitamin Basics The B vitamin family is made up of eight B vitamins that are water-soluble, which means they’re excreted from the body and must be replenished daily. Though they’re commonly recognized as a group, and often work together in the body, each of the B vitamins performs unique and important functions. Here’s a list of the eight B vitamins: Vitamin B1 – Thiamin is essential for all the cells in our brain and other organs to process proteins, carbohydrates, and fats into energy. The body’s thiamin reserves can be depleted by high-sugar diets, alcohol abuse, and various prescription drugs. Vitamin B2 – Riboflavin is essential for the body to process carbs, fats, and amino acids coming from proteins, and especially for energy production by the mitochondria. Our cells also need riboflavin to repair damage to their DNA and to regulate their gene activity. Vitamin B3 – Niacin helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). B3 can be depleted by excessive alcohol intake and by smoking. Vitamin B5 – Pantothenic acid is needed not just for energy but for making amino acids, proteins and hormones, and converting fats into fatty acids used in building cell membranes. B5 deficiency is linked to loss of nerve cell electrical insulation, which can impair brain function. Vitamin B6 – Pyridoxine is vital for the major brain transmitters serotonin, noradrenaline, adrenaline, and GABA. B6 is required by about 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. This vitamin helps with the conversion of homocysteine, a potential toxin, into useful antioxidants. Vitamin B7 – Biotin is vital for healthy gene regulation, and for cell-to-cell communication. Though often referred to as the “Hair, Skin and Nails Vitamin,” biotin is vital for the brain and all the organs. Alcohol intake can deplete this vitamin, as can intestinal absorption problems and anticonvulsant drugs. Vitamin B9 – Folate is a group of chemically complicated substances that supply the body with chemically simple methyl groups. These groups are essential for everything from making our DNA to producing key brain neurotransmitters. One of the lesser-known B vitamins is vitamin B12. What is Vitamin B12? Vitamin B12 (cobalamin) is a team player. Containing the mineral cobalt, B12 works with vitamin B9 to produce red blood cells and helps iron create hemoglobin. Both vitamin B6 and B12 play a role in the synthesis of neurotransmitters. Vitamin B12 is active mostly in its methyl form and backs up methylfolate. It also helps regulate and maintain a healthy central nervous system. B12 is naturally found in animal products such as chicken, beef, fish, pork, and clams. Since vitamin B12 doesn’t naturally occur in plant foods, vegetarians and vegans might not get enough of it in their diets and may need to take a supplement with B vitamins. Unfortunately, many multiples offer B12 in a cyanide form (cyano-cobalamin). Cyanide is extremely toxic for everyone and shouldn’t be in a dietary supplement. Vitamin B12 Deficiency You might be familiar with vitamin deficiencies such as scurvy (vitamin C deficiency) and rickets (vitamin D deficiency). Vitamin B12 deficiency also may be a serious problem for some people. Here are a few of the common signs of B12 deficiency: Anemia Heart palpitations Weakness, fatigue, lightheadedness Shortness of breath Constipation, diarrhea, gas Vision loss Tingling, muscle weakness, nerve issues Smooth tongue Pale skin Behavioral, mood, memory changes The proteins along the GI tract that enable the absorption of vitamin B12 can be impaired by over-the-counter digestive aids such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various pharmaceutical medications, all are at risk of vitamin B12 deficiency. Since 10-30 percent of older people don’t properly digest vitamin B12, it’s recommended that anyone over 50 should take a B12 supplement daily. One of the best ways to get sufficient levels of B12 every day is to take a multivitamin. We recommend… NeuroVite Plus Multivitamin BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin developed through clinical studies to support brain and body health. NeuroVite Plus was formulated with an array of vitamins, minerals, and plant extracts to provide whole-body wellness, and includes additional brain-healthy nutrients. It offers advanced nutrition in a way that far surpasses big-box store or drugstore multivitamins. B Vitamins in NeuroVite Plus The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. A two-year, double-blind trial at the University of Oxford found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together. NeuroVite Plus combines all 8 B vitamins with other nutrients and plant extracts in their most active forms. You can get your daily dose of these important B vitamins, including vitamin B12, with one powerful daily multivitamin…NeuroVite Plus! Vitamin B12, as Methylcobalamin Rather than use cheap and potentially harmful cyanide-laden B12, BrainMD provides vitamin B12 as methylcobalamin (methyl-B12), the best dietary form of vitamin B12. Here’s how our B12 compares to what other brands use: Other Brands: Typically use harmful cyano-cobalamin (8 mcg to 150 mcg on average) NeuroVite Plus: Offers methyl-B12, known to be absorbed when taken by mouth (500 mcg) 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: Nourishing your body’s cells, tissues, and organs with a wide range of essential and conditionally essential nutrients, all important for energy, health, and survival Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells Supporting the health of all the body’s organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure optimal digestion and absorption But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility Digestive Enzyme Blend – supports healthy digestion Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus is the only daily multivitamin for men and women that delivers comprehensive brain-boosting benefits. Get the Vitamins and Minerals You Need BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements. We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth. The modern diet isn’t providing sufficient daily intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, try NeuroVite Plus Multivitamin today. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD.
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What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical 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 our full list of brain healthy supplements, please visit us at BrainMD.
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What To Look For When Shopping For Probiotic Supplements
Your microbiome – the inner ecosystem of microorganisms and bacterial cells that live inside your gut – has an enormous impact on your overall health. Research shows that everything from immune function to mood stabilization to skin health to how your brain works have connections to your microbiome. When this intricate internal ecosystem is thrown off balance (dysbiosis), through poor dietary habits, alcohol, toxins, excess stress, medications, antibiotics, or illness, it can have a cascading negative effect across the rest of the body. The good news is you can take a high-quality probiotic supplement like BrainMD’s ProBrainBiotics or ProBrainBiotics MAX to help keep your microbiome in balance. What Are Probiotics? The World Health Organization defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Benefits Of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress How Should You Choose a Probiotic? Deciding which probiotic to take isn’t as simple as choosing the one with the highest colony forming unit (CFU) count. There are several other factors to consider. 3 Things to Look for When Shopping for Probiotic Supplements 1. Show Me the Science! Probiotics can contain many different types of microorganisms. They’re identified by their specific strain, which includes the genus, species, subspecies (where applicable), and an alphanumeric strain designation. You want to look for probiotic supplements that include strains supported by evidence from human clinical studies – preferably ones that are randomized, double-blinded and placebo-controlled. As integrative medicine expert and supplement formulator, Dr. Parris M. Kidd says “A probiotic strain can perform well in cultures, or in experimental animals, but the only way to know that it will consistently help people is to put it through clinical trials.” Research indicates that the effects of probiotics are strain-specific. Meaning, just because one type of Lactobacillus produces a specific effect, doesn’t mean another Lactobacillus strain will, too. For example, Lactobacillus helveticus strain Rosell®-52 has specific properties that make it beneficial, distinct from other strains of Lactobacillus helveticus. 2. More Isn’t Always Better Probiotics are typically measured in colony-forming units. These CFU represent the number of probiotic cells in a sample that are capable of dividing and forming colonies. If we’re trying to support our microbiome, the more CFU the better…right? Not exactly. When it comes to probiotics, a higher CFU count isn’t always better. According to the National Institutes of Health, “Higher CFU counts do not necessarily improve the product’s health effects.” The best dose, per strain, is the one that has been shown to deliver positive outcomes in human clinical trials. 3. Is It Shelf Stable? Many probiotic supplements are unable to survive the trip from manufacture to store shelf, much less the trip from your mouth, through your acidic digestive process, to your gut. In order to remain effective, some probiotic formulas require refrigeration, while others like ProBrainBiotics MAX, offer advanced shelf-stable solutions and intelligent packaging choices to preserve efficacy. ProBrainBiotics MAX is sealed in blister packs that protect against moisture and air, which enhances its stability. Remember, to get the most out of your probiotic supplement and reap all its clinically backed benefits, you must take it daily. Shelf-stable probiotics can be placed in plain sight so they’re less likely to get lost in the back of the fridge. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your health and vitality. If you take good care of your gut, it will take good care of you! Summary The health of your microbiome affects everything from how your immune system functions to how your brain works. High-quality probiotic supplements can help keep your microbiome in balance. When shopping for probiotics, there’s more to the picture than CFU counts. Look for probiotics that are shelf-stable and backed by science. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX 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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3 of the Best Ways to Balance Your Hormones (for Men and Women)
What helps regulate metabolism, appetite, development, growth, reproduction, cognition, mood, sleep, body temperature maintenance, and more? Hormones! Hormone Basics Hormones are the chemical messengers of the endocrine system, which is made up of eight major glands – the pituitary gland, pineal gland, thymus, thyroid, adrenal glands, pancreas, testes, and ovaries. These glands release hormones into the bloodstream, and the hormones then deliver their messages by locking into the cells of a particular tissue or organ. They control most of the processes that happen in your body. Hormones also are interconnected; what happens with one hormone may affect another. Types of Hormones The human body produces hundreds of hormones. Here are three common hormones and how they affect both men and women: Estrogen Estrogen is one of the primary hormones involved in a woman’s menstrual cycle. When estrogen levels are healthy and balanced, it helps optimize neurotransmitter production and brain function so you feel good all month long. When estrogen levels are out of balance, it can cause problems. Too much estrogen in relation to progesterone can lead to a condition called estrogen dominance. This causes the gentle, monthly hormonal rise and fall to turn into a series of intense spikes and dramatic drop-offs, which can disrupt important brain processes and make you moody and irritable. Too little estrogen can lead to feelings of confusion and anxiousness. The loss of estrogen also can hinder critical thinking, short-term memory, and other cognitive functions. These problems can worsen during perimenopause when estrogen levels can fluctuate wildly, and during menopause when the hormone drops and remains low. The body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically during menopause. These hormonal shifts are thought to be the cause of some unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Also, postmenopausal women are at greater risk for bone loss and heart health issues. Estrogen imbalances can negatively impact activity in the hippocampus, which is associated with mood and memory. Progesterone In addition to estrogen, progesterone is the other major hormone in a woman’s monthly cycle. When progesterone is in balance with estrogen, it promotes calm and restful sleep. But when they’re imbalanced, or when the relaxation hormone drops too dramatically, calmness can give way to irritability, mood issues, sleepless nights, and mental fog. When progesterone and estrogen drop before menstruation begins, some women experience mood instability. Some common symptoms of low progesterone are: Mood issues Loss of bone mineral density Sleep problems Fibrocystic breasts Postpartum low mood Premenstrual headaches PMS Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life. Progesterone issues also can affect production of the neurotransmitter GABA. Testosterone Testosterone is a vital hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features typically associated with maleness. Besides being an androgenic (masculinizing hormone), testosterone is an anabolic (tissue-building hormone) across the gender spectrum. Testosterone also plays a role in the production of red blood cells and the regulation of bone mass, muscle mass, and fat distribution. Though men have more testosterone than women, women produce and need testosterone too (just as men have some estrogen), just in smaller amounts. In both men and women, testosterone helps protect the nervous system and helps ward off low mood and serious cognitive and memory issues. Testosterone is the primary hormone responsible for libido in men, and likely helps maintain libido in women too. Hormone Disruptors Normally, endocrine glands produce the precise amount of each hormone needed for your body’s various functions. Genetics and medical conditions can affect this delicate hormonal balance, but lifestyle factors can too. In the modern world, you may be exposed to many hormone-disrupting chemicals every day. Also, your body may be in a continual stress response due to the fast pace of living. Feelings of stress and anxiousness may lead to sleep issues. The standard American diet offers too much unhealthy fat, sugar, and refined carbohydrates, that can lead to weight gain. All these factors (and more) can throw off your hormones. It’s no surprise then, that medical researchers are taking note of the increasing prevalence of hormonal imbalances. According to a survey of 2,000 American women ages 30 to 60, nearly half of them experienced the symptoms of a hormone imbalance. Hormone Imbalances When hormones are healthy, you tend to feel vibrant and energetic. When hormones are imbalanced, you’re likely to feel less than optimal. This can change the way you think, feel, and act. There are many potential causes of hormonal imbalances in both men and women. The most common causes are diet, stress, environment, age, and lifestyle. Women are more likely to experience imbalances in estrogen, progesterone, and thyroid. In men, low testosterone levels are common. However, both women and men can have imbalances in other hormones that affect the brain, especially as they age. 3 of the Best Ways to Balance Your Hormones for Men and Women! Keep Your Age in Mind Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and reduced libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. Low estrogen also may affect cognitive decline later in life. For men, aging brings on a gradual decline in testosterone levels that happens slowly over many years. Some estimate the decline to be about 1% each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lower testosterone levels can lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen, progesterone, or testosterone, they can get their levels checked with a simple blood test. It’s advised to seek natural ways to boost low hormone levels with your healthcare provider. Also, be sure to discuss the benefits and risks of hormone replacement therapy. Get Consistent Exercise Physical exercise is beneficial for overall health and is a great way to balance your hormones. One benefit is that it helps to reduce insulin levels and increase insulin sensitivity. This is important for maintaining healthy blood sugar levels in the body. Being physically active can help increase levels of muscle-maintaining hormones. It also naturally boosts feel-good hormones in the brain, which can produce a natural high. Hormone-Supporting Foods What you eat can have a major impact on hormonal balance. Fructose (sugar) can increase insulin levels and promote insulin resistance, particularly in overweight people or those with blood sugar issues. It’s strongly recommended to limit your intake of sugar, as well as refined carbohydrates and alcohol, since they have a similar affect. Instead, enjoy complex carbohydrates (whole foods like fruits and vegetables). They offer great nutrition and are high in fiber, which helps to support healthy blood sugar and insulin balance. Healthy fats – like avocados, eggs, nuts and seeds, and salmon – are important too. Avoid trans fats but enjoy omega-3 and monosaturated fats instead. They help to promote satiety and healthy blood sugar levels. Also, make sure you get adequate amounts of protein. Eating protein can decrease levels of the hunger hormone ghrelin and stimulate the production of hormones that help you feel full. Aim for a minimum of 20 – 30 grams of protein per meal. Balance Your Hormones Implementing the above tips may help support the numerous hormones in your brain and body. There are many potential causes of hormonal imbalances in men and women. The most common causes are diet, stress, environment, age, and lifestyle. If you’re concerned about your hormones, be sure to consult your doctor and get your hormone levels checked. Since some imbalances can be life-threatening, hormone health should be taken seriously. 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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Do You Know What Harmful Toxins Are in Your Cosmetics?
Are your cosmetics and beauty products filled with toxic chemicals? The Trouble with Toxins Every day, you’re exposed to a host of chemicals in personal products that can poison your brain and body. Toxins can be absorbed through the skin when you apply makeup, spray on perfume/cologne, use deodorant, or rub in a lotion or cream. When absorbed into your body, these harmful toxins can negatively affect the brain and every part of the body. The body’s biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed, major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Toxins in Beauty Products The average American woman uses about 12 personal care products daily. The average man uses about half that number. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins, like aluminum, have become well-known in recent years because of their inclusion in deodorants and other household products. Other toxins, like titanium oxides that make creams white, aren’t as well-known and have been found to produce harmful effects in the brain and body. It’s estimated that most beauty products are loaded with industrial chemicals, such as pesticides, carcinogens, plasticizers, degreasers, and surfactants. Some believe you can be exposed to as many as 100 chemicals from personal care products before leaving the house each day. Imagine the impact all those harmful toxins have on your body…or on the environment. The Terrible Twelve It’s a travesty that cosmetics and personal care products typically have less governmental oversight than most other consumer products. Some chemicals and contaminants found in beauty and personal care products have been linked to serious health conditions, including birth defects and cancer. Though there are numerous potentially harmful chemicals in beauty products, some fall into a special classification called the “dirty dozen.” Keep an eye out for these toxic ingredients when purchasing personal care items… Avoid These Twelve Toxic Ingredients in Cosmetics & Beauty Products 1. BHA and BHT BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are primarily used in lipsticks and moisturizers. These closely related synthetic antioxidants also are widely used as food preservatives. BHA and BHT can cause allergic reactions in the skin, may disrupt hormone function, and can cause liver and kidney problems. 2. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It’s used in adhesives, solvents, bonding agents, and even cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. 3. Sodium Laureth Sulfate Sodium laureth sulfate (SLES) is used in cosmetics to make products bubble and foam. SLES can be found in shampoos, body washes, and facial cleansers. SLES can be contaminated with ethylene oxide, a known human carcinogen. 4. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. 5. Siloxanes As the term’s prefix suggests, siloxanes are silicone-based compounds. They’re used in cosmetics to soften or moisten the skin (moisturizers), and to allow creams to slide more easily over the surface of skin. Cyclotetrasiloxane and cylcopentasiloxane (also known as D4 and D5) are toxic substances that have the potential to interfere with hormone function, nervous system function, and human fertility. 6. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy complications. 7. Coal Tar Dyes Derived from natural and inorganic pigments, these dyes are used to color a wide array of cosmetics and beauty products. Coal tar is a mixture of petroleum-derived chemicals that are widely recognized as carcinogenic. P-phenylenediamine, which has been linked to tumors in an animal study, is a coal tar dye used in many hair dye products. 8. Parfum (aka Fragrance) Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Though fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals that help the scent last longer, they’re often linked to serious health problems and may be the culprits in the chemical allergies so many people experience. 9. Petrolatum Petrolatum is a type of petroleum jelly that helps lock moisture into the skin. It’s also included in many hair care products since it can give the hair added luster. Unfortunately, petrolatum (which the EU has classified as a carcinogen) can be contaminated with polycyclic aromatic hydrocarbons (PAHs), which can cause allergic reactions and skin irritation. 10. DEA Compounds Not to be confused with the U.S. Drug Enforcement Agency, DEA (diethanolamine) compounds are used in cosmetics to produce creamy or sudsy substances. DEA can be found in moisturizers and sunscreens. Aside from causing skin irritation, DEA may be harmful to the thyroid and liver. 11. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Dibutyl phthalate (DBP) is used in nail polish, as a solvent for dyes, and as a fragrance in cosmetics. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system. 12. Polyethylene Glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening/thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Purge Harmful Toxins The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to these chemicals, it’s a good idea to ditch cosmetics and personal care products that contain harmful toxins. Use apps like Safe Cosmetics and Think Dirty to identify highly toxic products and purge them from your home. It’s important to remember that what goes on your body goes in your body, so do everything you can to remove toxins from your life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Warm Beverages Are Some of the Best Coffee Alternatives
Americans love coffee! Surveys show that roughly 62% of Americans drink coffee every day, and 7 out of 10 drink coffee every week. Unfortunately, coffee doesn’t always love us back. Its high caffeine content can cause jitters and stoke feelings of anxiousness. Coffee can disrupt sleep, especially when it’s consumed late in the day. It also can cause digestive issues and headaches. From a brain health perspective, coffee is problematic because it restricts blood flow to the brain. One study showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. If you consider that your brain uses 20% of the blood flow in your body, any reduction in blood flow isn’t good for brain function. For those willing to give java a rest, there’s great news. A new world of healthy and delicious warm beverages awaits you. Here are some of the best fall drinks to warm your body and spirit! Warm Beverages for Cold Months: 5 Healthy Coffee Alternatives! 1. Tea Welcome to the land of tea! Unlike coffee, which comes from a bean, tea is derived from plants, most commonly Camellia sinensis. Historically, tea consumption far outdates coffee drinking by thousands of years. Tea is the original warm beverage. Here’s a rundown of the different types of tea you can enjoy exploring. Black Tea Black teas are the most common in the world. During the production process of black tea, the tea leaves are allowed to fully oxidize before they’re heat-processed and dried. Through the process of oxidation, the leaves turn a rich, dark brown to black color that black tea leaves are known for. With roughly half the caffeine content as coffee, black tea doesn’t hit the body quite so hard but still provides some of the alertness and cognitive boosting benefits. Get adventurous and enjoy trying different kinds of black tea or try a loose-leaf brand for the most robust flavor. Enjoy traditional English black teas such as Earl Grey or English Breakfast. Or try a Darjeeling, Assam, or Ceylon tea, which are grown in different regions of India, all with their own distinct flavors. They’re delicious black, but many people enjoy them with milk or a sweetener. For a healthy choice, try an unsweetened plant-based milk or creamer and a dash of stevia or maple syrup. Green Tea and Matcha Tea Green tea primarily comes from Chinese and Japanese cultures. It’s derived from the same plant as black tea, however it is minimally oxidized and processed employing more traditional methods such as sun-drying or pan-firing, or modern methods such as oven-drying or steaming. The result is a lighter tea with superfood health benefits. Green tea is loaded with antioxidants, including a catechin called epigallocatechin-3-gallate (EGCG), the amino acid l-theanine, and a small amount of caffeine. EGCG has extraordinary anti-inflammatory benefits. The reduced caffeine combined with the l-theanine provides a mild lift that’s also calming. Green tea consumption is associated with numerous health benefits including heart health, antioxidant protection, relaxation and cognition, blood sugar stability, improved memory, healthy weight, and more. Start your day with a cup of plain green tea for a relaxed, focused energy. Matcha tea is a potent green tea powder made by steaming, drying, and grinding the leaves of the Camellia sinensis plant. Since you get the whole leaf in the powder, it’s highly concentrated, providing more of the same benefits found in brewed green tea. It has an earthy, bitter flavor that lends well to making lattes with plant milks. White Tea Also derived from Camellia sinensis, white tea is a very delicate tea variety because it is minimally processed. It’s harvested just before the tea leaves fully open, when the young buds are covered in fine white hairs, which gives the tea its name. Handpicked and meticulously air dried to limit oxidation, the tea has a mellow, slightly fruity taste. It’s the freshest tea and has the lowest caffeine content of the teas made from Camelia sinensis. Yerba Mate Yerba mate, or simply “mate,” is the most popular tea in South America and is derived from the holly plant, ilex paraguariensis. It’s rich in vitamins and minerals, amino acids, antioxidants, fatty acids, and naturally occurring caffeine. Some say it induces mental clarity, sustains energy levels, reduces fatigue, aids in weight control, and fights bad breath. Quite different than black and green teas, yerba mate has a distinct taste best described as earthy, bitter, grassy, and strong. It takes a little getting used to before it hooks you. It’s best served plain. Herbal Tea Don’t forget the myriad caffeine-free herbal teas, many of which offer a host of health benefits. For example, peppermint tea is known to calm the stomach. Chamomile tea is prized for its relaxing effects. Ginger tea is wonderful for reducing nausea or as an after-dinner digestive. Or if you want a flavorful, caffeine-free alternative to black and green teas, try Rooibos tea, which comes from Africa and is also loaded with health-promoting compounds. 2. Golden Turmeric Milk Golden milk is a delightful, rich, invigorating alternative to coffee. Using your favorite unsweetened plant milk as a base, golden milk incorporates spices such as turmeric (which gives the beverage its distinctive color), ginger, cinnamon, and pepper. Some recipes will call for the additions of vanilla, cardamom, and a natural sweetener such as honey, maple syrup, agave, monk fruit, or stevia. Turmeric is known for its powerful anti-inflammatory properties. The black pepper helps to optimize absorption, as does fat (you can add a teaspoon of coconut oil, if you prefer). You can prepare golden milk in about 5 minutes. Here’s how: Combine 1 cup plant milk of choice with 1/2 teaspoon of ground turmeric, 1/4 teaspoon of cinnamon, 1/8 teaspoon of ground ginger, and a pinch of black pepper in a saucepan. (Add natural sweetener of choice to taste.) Warm the mixture on medium heat. Once heated, pour the drink into a cup or mug and enjoy! 3. Healthy Hot Cocoa or Fresh Brewed Cacao There’s nothing like a sweet warm treat on a cool crisp morning (or evening). Make yourself a cup of brain healthy hot cocoa. Cocoa, made from the superfood cacao, is loaded with antioxidants and nutrients, such as iron, zinc, selenium, and magnesium. Consuming moderate amounts of cocoa may help boost your attention, working memory, and general cognition – as well as support immune health, cardiovascular health, nerve, and muscle function, and more. The trick is to choose a high-quality, organic, unsweetened cocoa powder, which is available at many health food and specialty stores, and even some supermarkets. Warm up 8 oz of your favorite unsweetened plant milk in a saucepan, maybe even frothing it before you heat it. Stir in a heaping teaspoon of cocoa powder and liquid chocolate stevia to taste. Top it with a sprig of cinnamon if you’d like. You can vary how you make it by using unsweetened coconut milk, adding vanilla, or using a different sweetener such as monk fruit or a small amount of maple syrup for those who don’t have blood sugar issues. If you really crave a beverage like coffee, fresh brewed cacao may be for you. Surprisingly, roasting, grinding, and brewing cacao beans is believed to date back to 1,500 B.C. in Mexico. Less processed than cocoa, cacao has twice the amount of healthy phytonutrients and compounds that are believed to support energy, immune health, healthy weight, focus, and relaxation. Cacao is rich in theobromine, which is in the same class of stimulants as caffeine. Yet, theobromine provides a lasting, more relaxed energy without the crash that caffeine has. It has a full, chocolatey aroma, and formidable flavor that perfectly replaces coffee. You can purchase brewing cacao online or at specialty stores. To brew at home, simply use a heaping tablespoon of cacao for one cup and steep in boiling water for 6-10 minutes using a steeping device. If using a French press, put in the same amount per cup and steep for 10 minutes. Plunge, pour, and enjoy! 4. Chicory Root If you want a coffee-like flavor without a stimulant, chicory root may be a great option. Chicory root can be roasted, ground, and brewed into a delicious hot beverage. It’s naturally rich in the prebiotic soluble fiber inulin, which may aid in digestion and support gut health. You can find pre-ground and roasted chicory root at most stores and online. Simply brew it as you would coffee – in a filter coffee maker, French press, or espresso machine. 5. Spiced Apple Cider Who doesn’t love a hot spiced apple cider on a cold fall day? This hot drink is fun to make with your family and friends. Unfiltered apple juice is loaded with vitamin C, and the spices used contain potent antioxidants and vitamins. Here’s how to make it fresh: Ingredients 4 cups freshly made apple juice (or unfiltered bottled apple juice) 4 whole cloves 3 cinnamon sticks 3 whole cardamom pods 2 Chinese star anise 1-inch piece of fresh ginger ½ teaspoon fresh lemon zest ½ orange, thinly sliced Directions Pour juice in a medium-sized saucepan. Add cloves, cinnamon sticks, cardamom, anise, ginger, and zest of lemon. Cover and heat on low-medium heat for 20 minutes. Add orange slices during the last 5 minutes. Remove from heat and strain to remove spices and fruits. Serve and enjoy! Healthy, Warm Beverages Ultimately, putting down the coffee provides an opportunity to discover new, warm, brain healthy, and delicious beverages to enjoy this fall and winter. These ideas and recipes should help you get started! 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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How to Use Social Media Without Harming Your Brain
Did you know that the average amount of time spent on social media worldwide is 147 minutes a day? That’s what the latest data shows. A decade ago, half of Americans were using some form of social media, but today, that figure has ballooned to 72%, according to Pew research. It makes one wonder, what does all that scrolling and engaging do to our minds? According to research, nothing good. Studies have found an association between social media use and increased anxiousness, low mood, and mental distress, especially in teens and young adults. Mental health experts have raised concerns about how social media use can overstimulate the brain’s reward centers, lead to sleeplessness, negatively impact memory, and increase distractibility. This underscores how vitally important it is to protect your brain and mental health and learn how to use social media in a healthy way. Here’s how social media impacts your brain and what you can do to develop healthy social media habits. Social Media and Your Brain Social media platforms aren’t truly free. An account may be “free,” but that allows a platform to have access to you – and that’s how they make money. Your attention is the product they sell to brands wanting to advertise to you. Each platform is designed to grab your attention and hold it for as long as possible. Ultimately, your brain pays the price. Social media platforms are designed to take advantage of your brain’s built-in reward system. Dopamine is a neurotransmitter produced by your brain and it plays a central role in motivating behavior. For example, dopamine gets released after we exercise, when we enjoy a bite of something delicious, or when we feel pleasure from having a meaningful social interaction. It motivates us to repeat these behaviors and experiences, which helps us to survive. Social media exploits this reward system for its own benefit. For example, when you get a notification, such as a sound, like, comment or mention, your brain gets a rush of dopamine and sends it along the neural reward pathways, causing you to feel pleasure. Each social media platform provides you with many ways to receive rewards in the form of attention, and it requires very little of you to get them. Your brain actually rewires itself through all this positive feedback so that you desire the likes, reactions, comments, and retweets. Have you ever misplaced your phone only to feel some level of panic? Or do you find yourself wanting to check social media whenever you have a moment or pause throughout your day? That means a social media platform has successfully hijacked your attention. The problem is that some people, when feeling stressed, lonely, or in a negative mood turn to social media to get the dopamine pick-me-up that perhaps is lacking in their lives. They can spend too much time on social media, finding it difficult to pull away. Spending too much time on social media can make your mood feel flat or deadened. Your pleasure centers can get worn out, and you’re more likely to suffer from low mood. Social media has been shown to have other impacts on the brain, including: Focus Because social media competes for our attention with the promise of endless amounts of enticing content, those who use it frequently become less able to ignore distractions in general. Researchers call it “increased susceptibility to distraction,” and it leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration. Memory Many social media users enjoy recording and sharing their experiences either with words, videos, or images. However, researchers believe that using social media platforms to document experiences may impact your memory about the very experiences you seek to remember. It turns out that recording moments and events may impact your transactive memory (the way your brain divides information and decides where it should be stored). While you will have a log of information and images recorded on social media about a particular event, you may not store as many details about that experience internally in your memory. Sleep Social media is highly associated with sleep disturbances. In fact, research shows that those who check social media most frequently have higher incidences of sleep issues. Blue light from your device stimulates parts of the brain that make us feel more awake and alert. When checking social media before bedtime, as many people do, it keeps you from winding down, which is needed for sleep. If you wake up and check your phone at night, the impact on sleep is even worse. Healthy sleep (7-9 hours a night for adults) is essential to brain health. Sleep rejuvenates all the cells in your body, gives brain cells time for repair, helps wash away toxins that build up during the day, and activates neuronal connections. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. It also can negatively impact blood sugar and mood, and increase appetite. 7 Healthy Social Media Habits to Help Protect Your Brain Don’t go deleting all your social media accounts just yet! Instead, use them wisely and cautiously, keeping your brain health in mind. Try some of these suggestions: Consider a social media detox of several days to a week to “reset” your brain. Enjoy enriching activities like human interactions, reading, cooking, baking, relaxing hobbies, a nature adventure, and sleep instead. Delete distracting social media apps off your phone for the day when you need to concentrate on other things. Limit your screen time on social apps: Allow yourself a specified amount of time that feels reasonable for social media (maybe 30-40 minutes) at a certain time of day. Disable notifications for all your social media apps. Keep your display black and white. When you feel compelled to check your phone, take a 15-minute walk or practice meditation in a quiet area instead. Instead of scrolling before you go to sleep, make a new habit before bed that you enjoy. Read a book. Write in your journal. Cuddle with your spouse. Look at social media earlier in the evening or day. Get Help If Needed Social media addiction is estimated to affect roughly 10% of users. If you continue to struggle with keeping social media use at a healthy level, reach out to a mental health 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 our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways to Avoid Stress Eating at Night
You’re watching television late at night when your stomach growls and you head to the kitchen to rummage for a salty, fatty, or sweet snack. You return and begin to munch while you watch. Before long, you’ve eaten the entire pint of ice cream, bag of chips, or box of cookies. You feel guilt and self-loathing for overdoing it – again. You sleep poorly while your body digests the high calorie, fatty, sugary food. The excess calories are stored in your body as fat. Your blood sugar is affected and maybe even your blood pressure. The next morning, you wake up feeling bloated and unwell before the day has even started. This is called stress eating or nighttime bingeing. Nighttime snacking/eating is more common than you may think. A 2021 representative survey of more than 1,000 American adults, age 18 to 80, found that nearly half of Americans reported snacking after 8:00 p.m. If you’ve been struggling with this painful cycle of unhealthy eating, there’s good news. You can learn how to avoid stress eating and how to stop eating late at night by following some simple strategies. But first, let’s take a closer look at what drives stress eating. About Stress Eating Stress eating, also called emotional eating, happens when we turn to certain foods or meals to fill emotional needs. It often has very little to do with physical hunger and more to do with “coating the nerves” or suppressing difficult feelings. The only problem is that stress eating simply delays the inevitable pain of feeling the emotions. Then you have two problems – the toll unhealthy foods take on your body and mind, as well as the painful feelings that remain unprocessed. The American Psychological Association reports that 27% of adults say they eat to manage stress, and 34% of those who report stress-driven overeating or eating unhealthy foods do it habitually. Interestingly, research indicates that there’s a connection between stress and food. While in an acute stress response, appetite may go away. But if one experiences prolonged, excessive stress, it can lead to overeating and poor food choices. But you can learn to minimize instances of stress and night eating. Here’s how… 5 of the Best Ways to Avoid Stress Eating at Night 1. Start a Food Diary Keeping a food journal helps to bring clarity and awareness about what you eat and when you eat, as well as associated feelings and events. Write everything down without judgment – what you’ve eaten, the quantity or portion size, the time of day and what occurred before a meal or snack. Were you stressed? Did a craving overcome you? Were you exhausted? Hormonal? Usually, after a week or so, you’ll see a pattern emerge. Knowing your trigger foods, times of day, and situations are essential to overcoming emotional eating at night. You can take alternate action to ensure you don’t go down the self-sabotaging road! 2. Regulating Behaviors Sometimes people stress eat at night because they aren’t eating enough of the right foods during the day or failing to get enough sleep each night. Experts recommend getting into a routine with your meals and sleep. Consider eating three healthy meals a day at regular times, and possibly a nutritious snack or two between meals. If you’re up late, you may need a nutritious snack after dinner to keep your blood sugar levels stable until you go to bed. An example might be a green apple (low sugar, high fiber) and spoonful of almond butter (protein, fat, and fiber) Nourish yourself at every meal and snack with nutrient-rich, whole foods. Meals should be balanced with lean protein, complex carbohydrates, fiber, healthy fats, and colorful fruits and vegetables. Fermented foods are wonderful too as they help boost your gut health, which is connected to your mental well-being. There are a number of foods that can calm anxiousness too, including omega-3-rich fatty fish like salmon or walnuts, seeds, and hemp seeds. Vitamin D-rich foods like sardines, mushrooms, and tuna can be calming too. Ensure you’re getting 7-9 hours of restful sleep at night. These regulating behaviors can help stabilize your blood sugar levels, energy, mood, and brain health. 3. Remove Obstacles If you’re struggling with typical stress-eating foods such as refined carbs, sugary candy, and high fat treats, keep them out of your home! That’s right. Round up the salty chips, ice cream, cookies, crackers, or whatever your trigger foods are and give them to someone or bring them to the office (the snacks will probably disappear in one afternoon). Find new, healthy comfort foods. Consider healthy soups, roasted root veggies, a baked pear or apple with cinnamon, and delicious gluten-free whole grains such as oats for breakfast, or wild rice or quinoa at lunch or dinner. Have healthy snack options at the ready...think nuts, apples, berries, veggies, hummus, plain Greek yogurt, and low-fat cottage cheese. 4. Address Your Stress Minimize the stress in your life and in your body. Leave earlier for work or appointments so you don’t have to rush. Eat meals at a table rather than on the run or in front of the television. If you notice a correlation between being overly busy and stress or nighttime eating, simplify your schedule. Take up some calming activities. Enjoy a walk in nature Try a yoga class Practice diaphragmatic breathing Find a meditation practice that you can do regularly Explore a hobby that calms and relaxes you Enjoy regular social time with family and friends Find gentle exercise that brings you joy like a dance class or swimming Bottom Line: you should try to live in a way that frequently activates your body’s “rest and digest” parasympathetic system, which reduces cortisol levels and is more centered around “being” than “doing.” 5. Get Help If you stop the stress eating, you may find out what’s eating you! All those emotions you swallow will come up. Get support. Reach out to an understanding friend, family member, or counselor who can help you process difficult feelings. It’s important to note that if your eating has an out-of-control quality to it and/or you consume large amounts of food in a short amount of time, you may have an eating disorder and need the help of a qualified mental health professional and/or a program of recovery such as Overeaters Anonymous. A New Freedom It’s always difficult to break an unhealthy pattern at first. However, if you persist with incorporating some of these tips, you may be on your way to finding freedom from the pains of stress and habitual stress eating at night. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Top Tips for How to Make Your Own Natural Bug Repellent
The last weeks of summer can be brutally hot – and humid. In some areas, the warm weather lingers well into October as do insects like mosquitoes, ticks, wasps, bees, and flies. In fact, they can stick around until temperatures begin to dip into the 50s. And with fall comes spider-mating season. Yikes! Thank goodness for bug repellent. While conventional bug repellent formulas using chemical active ingredients such as DEET, Picaridin, and IR 3535 may be the best option in areas known to have vector-borne diseases, they may not be necessary for everyday use when there’s no serious threat. Natural Bug Repellent A natural bug repellent can provide a measure of protection from insect bites – but without all the chemicals. Relying on essential oils and compounds, emerging research is showing that these natural solutions can provide protection. It seems that the compounds plants use to protect themselves from predatory insects are the very compounds humans can use in natural bug repellent. Below are the most promising natural bug-repelling ingredients nature has to offer. By using them to formulate your own homemade bug repellent, you can learn how to keep bugs away, naturally! Some of the Best Ingredients to Make Your Own Natural Bug Repellent Nature is loaded with plants that have pest-deterring oils and compounds. Here are some of the best bug-repelling ingredients to consider for a homemade formula. 1. Oil of Lemon Eucalyptus Oil of lemon eucalyptus is, hands down, the most effective natural ingredient for keeping bugs – particularly mosquitoes – away. Oil of lemon eucalyptus is a refined version of oil of the eucalyptus tree. This process intensifies the concentration of an active compound within the oil called PMD. Remarkably, the refined oil of lemon eucalyptus (with PMD concentrations of 20-26%) has been shown to perform as well as products with DEET concentration of 15-20% in protection against mosquitoes and ticks. Perhaps that’s why the EPA recognizes oil of lemon eucalyptus as a “biochemical pesticide,” which means it’s a naturally occurring ingredient that repels pests by nontoxic mechanisms. It’s important to note that this ingredient isn’t the same as unprocessed lemon eucalyptus essential oil and is a much more effective deterrent to insects. It’s a fantastic ingredient to use in a homemade repellent, but the CDC advises not to use it on children under 3 years of age. 2. Citronella Oil (Lemongrass Oil) You’ve likely heard of citronella. It’s one of the most widely used natural repellents available as it protects from host-seeking pests like mosquitoes and ticks. In studies, it’s initially as effective as DEET. But then its efficacy quickly lessens as citronella oil rapidly evaporates (as many essential oils do). It must be applied every couple of hours. That said, its evaporation rate can be slowed by combining it with a large molecule like vanillin, which can help prolong its efficacy, according to research. 3. Catnip Oil Catnip isn’t just for cats! Its active ingredient, nepetalactone, has been used for centuries to keep insects at bay. Research published in 2021 revealed a new understanding of how catnip oil repels offending insects. It appears that nepetalactone likely activates an irritant receptor in pests called TRPA1, which is found in many living creatures, including mosquitoes and other insects – but it isn’t an irritant to humans. In one study, volunteers placed their hand in a cage with live mosquitos, both with and without the protection of catnip oil application, and catnip oil was shown to be an effective repellent. 4. Additional Essential Oils Research indicates that several other essential oils, diluted in various amounts, may have repellent properties for protection against mosquitoes and ticks – including oils of clove, patchouli, peppermint, and geranium. In traditional use and some studies, a number of additional essential oils are associated with deterring various insects such as tea tree oil, lavender, neem, cinnamon, rosemary, sage, and thyme, to name a few. Interestingly, one study found that combining certain bug-repelling essential oils in formulations increased efficacy over using them alone. Creating a Homemade Bug Repellent If you wish to make a natural bug repellent at home, you can combine one or more of the ingredients above with carrier oils (coconut oil, soybean oil, almond oil, etc.), astringents (witch hazel, alcohol, vinegar), and/or other natural ingredients that might prolong their efficacy. Different sources suggest that the essential oils shouldn’t exceed 15-20 percent of your solution. Natural Bug Repellent Recipe Here’s a basic bug-repellent recipe to get you started. You can find most of these ingredients online or at your favorite health retailer: Pour 1/3 cup of witch hazel into an 8 oz glass spray bottle Add 1/3 cup of apple cider vinegar Add 5-6 drops of citronella essential oil Add ½ teaspoon of vanilla Secure lid and shake well Safety Note: Before spraying your homemade repellent all over your exposed skin, spray a little on a small patch of skin first to ensure you don’t have an allergic reaction to the essential oil. Experiment! You can explore more natural bug repellent recipes online. You might need to tinker and experiment to create the formulation that works best for you. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Practical Ways to Cut Sugar Cravings Naturally
At certain moments, even the healthiest eater may have an overwhelming desire for a particular food – usually something high in sugar, carbohydrates, salt and/or fat. Many people experience food cravings; however, women appear to have them more often. A survey of 1,000 college students showed that nearly 100% of female participants and 70% of male participants reported experiencing food cravings over the past year. The problem is that for many people it’s extremely difficult to resist cravings. And if you’re trying to clean up your diet, improve your health, and shed extra weight, succumbing to these cravings can sabotage your efforts and dash your hopes of ever making lasting health changes. But it doesn’t have to be that way. With a little knowledge and nutritional support, you can learn how to master your cravings. Here’s how! Why Do I Crave Sweets? It’s no secret that people love sweet-tasting foods, but our cravings for them can go beyond our tastebuds. Researchers believe that humans may be genetically hardwired to prefer fat and sugar. That means that back in our hunter-gatherer days when food sources were uncertain, we became evolutionarily wired to prefer fatty and sweet tastes because they’re a very efficient source of energy. Consuming sweet and fatty foods meant greater chances for survival. Our evolutionary preferences have yet to catch up to the fact that sugary/fatty foods are everywhere and consuming an abundance of them is no longer necessary. An abundance of research also has determined that sugar triggers the release of dopamine and excites the same pleasure and motivation center of the brain that drugs like cocaine and heroin do. This powerful area of the brain provides the passion and motivation that drives your behavior. Like a pleasure button being hit over and over again, every bite of a sweet treat you eat activates this area. But if it gets overused, you need more and more of the substance to get the same effect. Our emotions can get tied to sweet foods as well. The freshly baked cookies you made with your mother as a child holds a place in your brain deep within the limbic system. When you’re seeking nurturing, comfort, and belonging...these memories attached to certain foods can produce a craving. Once you’re aware of what’s driving your food cravings, you can take the next steps to help you successfully overcome them and maintain a healthy diet. Here are 4 ways to master your cravings. How to Cut Sugar Cravings Naturally 1. Balanced Blood Sugar Keeping your blood sugar balanced is one of the best things you can do for overcoming cravings. That’s because healthy blood sugar is tied to healthy blood flow. When it comes to controlling cravings, it’s vitally important to have a healthy supply of blood circulating through your brain’s prefrontal cortex (PFC). Your PFC plays a critical role in your self-control, impulse control, and judgment. The PFC essentially acts as the brain’s “brake” on behavior that might harm you. When it’s working optimally, it reminds you that eating cookies isn’t in your best interest and may even harm you. You can keep blood sugar balanced by eating frequent meals (5-6) throughout the day, and by including lean protein and healthy fat in them. Be sure to eat protein for breakfast (even if you don’t feel like it) as it will set you up for stable blood sugar levels throughout the day. Stay away from high sugar/high-fat foods, as well as refined carbs and processed foods, white bread, and white rice. They can spike blood sugar levels and reduce blood flow to your brain. They also activate the addictive/pleasure centers of the brain ensuring more food cravings. 2. Combat Stress Stress drives food cravings. Do everything you can to keep stress levels down with relaxation. Some of the best ways to do this is by getting regular exercise, practicing yoga or meditation, not rushing, practicing deep breathing, and engaging in hobbies and pursuits you enjoy. 3. Restful Sleep Make sure you get 7-9 hours of restful sleep each night. Poor sleep and sleep deprivation affect the levels of hunger and appetite hormones, which can create food cravings. Also, fewer than 6 hours of sleep is associated with a dramatic reduction of blood flow to the brain. Poor blood flow leads to poor decision-making and judgment, making cravings hard to resist. 4. Take Targeted Supplements Nutritional supplements can go a long way toward keeping cravings in check – especially if they’re formulated to manage the mechanisms that drive food cravings. At BrainMD, we’re proud to recommend… Naturally Cut Your Sugar Cravings for Good Craving Control contains chromium and alpha-lipoic acid, two important nutrients for healthy blood sugar metabolism and utilization. Balanced blood sugar is necessary for healthy blood flow and optimal brain function. Healthy brain function will help give you the resolve to resist food cravings. As stress is a risk factor for food cravings, Craving Control includes l-glutamine, an amino acid that can become depleted during times of prolonged stress or intense exercise. L-glutamine is thought to help support healthy blood sugar levels as well. The formula also includes n-acetylcysteine (NAC), which is a powerful antioxidant and vasodilator, which means that it helps to relax your blood vessels. Relaxed blood vessels deliver more blood flow to the brain, helping it to work optimally. The addition of dl-phenylalanine helps promote alertness, mood, and appetite control as it plays a role in the synthesis of three key brain neurotransmitters: dopamine, norepinephrine, and epinephrine. Master Your Cravings These basic steps can help you get a better grip on your food cravings. If you’re new to a healthier eating plan, know that it gets easier over time. Sugar cravings should gradually reduce within the first couple weeks of coming off sweets. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Craving Control and our full list of brain healthy supplements, please visit us at BrainMD.
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