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What is Brain-T MAX and How Does It Support My Testosterone Levels?
Hormones are chemical messengers produced in the body that control and regulate the activity of certain cells or organs. Hormones, such as estrogen and testosterone, play a key role in helping maintain the health and vitality of your brain and body. What Is 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, or masculinizing hormone, testosterone is also an anabolic, or 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. Testosterone Deficiency As with many hormones, testosterone levels decrease with age. Testosterone peaks in adolescence and gradually declines around 1% each year thereafter. Those affected by this gradual decline in testosterone may experience emotional changes, physical changes, and changes in sexual function. The aging process can leave some men with low testosterone levels that have been shown to increase feelings of anxiousness, low mood, and a host of other issues. Testosterone also can be prematurely reduced (at any age) by long-term stress, environmental pollutant exposures, insulin imbalance, narcotic use, and many other lifestyle factors. Some men go through a form of menopause called “andropause.” This phase can begin even in their 40s and 50s. The complications surrounding andropause include a wide array of manifestations, some of which also occur in women going through menopause. So, what are the best ingredients to naturally support healthy testosterone levels in men and women? BrainMD is proud to offer our new testosterone support product… Brain-T MAX Brain-T MAX is a unique supplement that provides nutritional and herbal support for healthy testosterone levels. Among its key health benefits, Brain-T MAX can help support: healthy testosterone levels in men and women cognitive function and brain health energy, stamina, strength, and vitality healthy levels of the stress hormone cortisol immune function Brain-T MAX delivers clinically proven ingredients that have been shown in research studies to naturally increase testosterone, a hormone essential for physical and mental well-being. Brain-T MAX Ingredients This unique supplement uses natural herbs to help support the endocrine system. It supplies clinically effective doses of... KSM-66® Ashwagandha Root Extract A patented ashwagandha extract that increases testosterone levels at dosages of 600 mg per day, KSM-66 also has been shown to improve cognitive function. LJ100® Tongkat Ali Extract A standardized extract of Tongkat Ali, long used in Malaysia for sexual health, LJ100 improves testosterone levels and sexual function at a dosage of 200 mg daily. Testofen® Fenugreek Extract A standardized extract of fenugreek shown to increase testosterone levels at a dosage of 600 mg daily. Zinc (as glycinate) Found to increase testosterone levels in people who are low in the mineral, zinc glycinate is a highly bioavailable form of zinc. These ingredients work together to support healthy circulatory testosterone levels in the body. Brain-T MAX FAQ How do I take Brain-T MAX? It’s recommended that adults take 3 capsules daily with food. This product isn’t recommended for children younger than age 18. Can this supplement support my immune health? Deficiencies in zinc have been linked to lower immunity to pathogens. Also, ashwagandha has been shown in clinical studies to reduce overall stress levels. Reducing stress can help support your immune system. Will this product make me drowsy if I take it during the day? No. Though this supplement can help manage stress, its ingredients won’t make you drowsy. Is this product safe to take during pregnancy? This supplement isn’t recommended for use during pregnancy or lactation. Can this supplement make me dependent on it, or addicted? Because this supplement is created from nutritional and herbal components, it won’t make you dependent. Which other supplements would make this supplement work even better? Pairing Brain-T MAX with Brain & Memory Power Boost can help support your hormonal regulation and overall brain and body health during the aging process. MAX-imum Testosterone Support Brain-T MAX is an easy to take supplement, customized for female and male adults. The ingredients in Brain-T MAX are derived from herbs that clinically support testosterone. This potent formula targets the source of common sexual health issues that come with aging to improve overall well-being, stress levels, and immunity. Unlike many other supplements, Brain-T MAX is yeast and gluten free. It’s also sugar free, corn free, soy free, nut free, egg free, and free of artificial additives. Get the support your body needs. Try Brain-T MAX 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 Brain-T MAX and our full list of brain healthy supplements, please visit us at BrainMD.
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This Is How to Make Healthy Summer Smoothies
If you don’t drink smoothies, now might be the perfect time to start. With the abundance of fruits and vegetables now available, it’s the ideal season to enjoy healthy summer smoothies, custom designed to support your brain and body health. With a good blender and a few basic ingredients, you can create a delicious, highly nutritious liquid meal for breakfast, post-workout, or on the go. What’s more, kids love them too. Benefits of Smoothies Smoothie making has been going on for nearly 100 years. And while some store-bought smoothies may be no better than a milk shake, you can make your own healthy smoothies. In fact, if you do it right, a well-crafted smoothie can: Increase Fiber Intake Some research indicates that smoothies made with whole fruit offer a lot of fiber and score lower on the glycemic index, which means there’s no big blood sugar spike. Help You Get 5 A Day One smoothie can provide as much as 3 servings of fruits and vegetables, depending on what you include. Deliver Hydration and High-Quality Nutrition Power packed with vitamins, antioxidants, protein, and healthy fats, smoothies provide your brain with the hydration and nutrients it needs to work optimally. Help Manage Food Cravings When your body is fed real and balanced nourishment, it helps to curb food cravings. Boost Immune Function Especially if your smoothie contains greens or immune boosters such as ginger, green tea, vitamin-C rich fruits, or cruciferous veggies, a smoothie can boost your immune function. That sounds pretty good, doesn’t it? Well, let’s look at the components of a high-quality smoothie! Some of the Best Ingredients to Make Healthy Summer Smoothies Whole Fruit Choose whole fruit over fruit juice. Frozen bananas and berries are essentials. The banana provides a natural creamy thickener as well as sweetness. Berries deliver big on vitamins and antioxidants, while providing a refreshing, fruity taste with tempered sweetness. Frozen berries might be ideal for hot, summer days, but fresh berries work too. Apples and oranges are always a great addition. For a tropical twist, try mango, pineapple, or papaya. They’re loaded with digestive enzymes as well. Melons, cherries, and peaches are great in summer when they’re at peak ripeness. Keep in mind that if you have blood sugar issues, you may need to avoid ultra-sweet fruits. Use specific fruits to provide sweetness, thickness, flavor, and texture. Pitted Medjool dates are a go-to for natural sweetness. Avocado can provide a thickening creaminess, as well as an alternative to banana with the added benefit of healthy fat. Dried coconut, acai berries, goji berries, tart cherries, and pomegranate offer up some exciting flavors and antioxidant power. Experiment and have fun! Veggies Vegetables may not sound very appealing in a smoothie, but they can help balance the flavor, while providing a power punch of nutrients. Greens are wonderful in smoothies – especially kale, spinach, Swiss chard, and greens powders and superfoods. When combined with fruit, protein powders and/or plant milks are hardly noticeable. Other refreshing veggies to consider are celery and cucumber. These can be especially nice in a lighter smoothie. They have cooling properties too, perfect for summer. To add bulk and nutrients, consider adding broccoli, cauliflower, or zucchini. Colored veggies like carrots, beets, sweet potato, pumpkin, and butternut squash will give your summer smoothies a boost of beta carotene and other healthy antioxidants. Some are known to boost blood flow as well, which is excellent for brain function! Plant Milk, High-Protein Yogurt, and Protein Powder The addition of a plant milk and/or protein powder to a smoothie helps to make it creamy and delicious. Ample protein is essential to help your body repair cells and make new ones – especially post work-out. Protein also gets your brain working first thing in the morning. Plant milk is generally preferred as it doesn’t have the saturated fat found in regular milk. Soy, hemp, oat, almond – choose your preference. Get plain, unsweetened plant milk or one that’s mildly sweetened without refined sugar. For yogurt, Greek is high in protein. As with plant milk, get plain and unsweetened. The best protein powders – whether they’re made from whey, soy, pea protein, rice protein, or another vegetarian source – are the ones with few ingredients and no added sugar. BrainMD’s OMNI Protein Vanilla and Chocolate powders are ideal. They’re plant-based and support mental focus, muscle energy, exercise, and stress recovery. Healthy Fats You can boost the nutrition factor of your summer smoothies even more by including nuts, nut butters, seeds, and healthy oils. Almond butter and cashew butter deliver healthy fats, rich creaminess, and a moderate serving of protein. However, they’re calorie dense, so don’t overdo it. A moderate amount of coconut oil is rich in medium-chain triglycerides, believed to be important to brain health. Flaxseed oil provides a boost of brain healthy omega-3 fatty acids. Of course, adding hemp seeds and chia seeds gives a boost of omega-3s as well, with a bit of protein too. Something Extra Spices and health boosters can make a good smoothie fantastic. Some popular go-to spices that are flavorful and good for your health include cinnamon, unsweetened cocoa, vanilla, allspice, nutmeg, mint, curcumin, cardamon, and ginger. You also can boost the health factor of your smoothie with a number of additions such as cacao nibs, dried coconut, coconut water, fresh coconut cream, dried fruit, green tea, matcha green tea powder, maca, bee pollen, aloe vera, mushroom powder, collagen, and more. Getting Started To help jump-start your creativity, here are three fruit smoothie recipes. These are particularly great morning smoothie recipes, but you can make them anytime. Once you get the hang of these, try your own! Summer Morning Starter Ingredients: ½ ripe organic banana ½ cup of frozen organic blueberries 4 medium/large organic strawberries 2 Medjool dates (pits removed) 2 scoops of protein powder (no sugar added) ¼ cup of plain high protein Greek yogurt ½ cup of unsweetened oat milk (or plant milk of choice) 2 tsp chia seeds 1 tsp of ground flax 1 tsp of flaxseed oil ½ cup of ice Peachy Keen Chia Chiller by Tana Amen Ingredients: 1 fresh peach or 1 cup frozen peach slices 2 tablespoons chia seeds ½ cup light coconut milk 2 cups spinach or chard leaves 2 scoops vanilla protein powder 1 cup ice, approximately 24-30 ounces cold water (or replace half with unsweetened almond milk) Super-Focus Smoothie by Tana Amen Ingredients: 24 ounces iced green tea 1 large green apple, cored and quartered 2 scoops vanilla protein powder (plant based, sugar free) 2 cups spinach 1 tsp of cinnamon ½ tsp of nutmeg 2 tbsp of flax or hemp seeds 1 cup ice, approximately Preparation for all three summer smoothies: Blend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold. 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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What Are the Dangers of Being a Night Owl?
I’m like Batman. Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope. Do I have access to cutting-edge weapons, cars, and planes? I wish! So how am I like Batman? I’m a creature of the night. Or, to put it a different way, I’m a night bat…er, night owl. What’s a Night Owl? Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Night owls may: Have more energy in the evening Stay up late Struggle to stay alert during the day Enjoy sleeping in Night owls may choose to stay up late or may be required to do so by their job (shift work). Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss. Advantages of Being a Night Owl According to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Though not always the case, night owls can be more creative than early birds. Night owls also may be more open to seeking out and engaging in new experiences. Many night owls catch a second wind in the late afternoon or evening. This may lead to more productivity later in the evening after everyone else has gone home from work. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This includes many artists, musicians, and writers. Disadvantages of Being a Night Owl The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. Daytime school or college classes may be a drag for night owls too. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Ongoing sleep problems can cause performance problems (at school or work) and mood issues. Can a Night Owl Change? As with any habit, change takes time…and intentionality. If the night owl life is working for you, you may not need to adjust your lifestyle. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. Shifting your sleep schedule will require a period of adjustment. The transition may require a lot of patience, both for you and those you live with. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible. Also, keep in mind that your natural sleep cycle may change over time. It’s common for those entering middle age or their later years to become early risers. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls Regular Sleep Habits Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Increase Your Melatonin Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Practice Good Sleep Hygiene Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Limiting caffeine in the afternoon/evening, reducing stress, and not eating or exercising at least two hours before bed are proven sleep hygiene strategies. Enlist the Help of Family Ask family members to keep you accountable with maintaining a consistent sleep schedule. You can have them do a countdown every hour or half hour up to the time you’ve chosen to turn in for the night. If you’re single, set your phone or other device to give you prompts reminding you of your desired bedtime. This may help you wrap up projects/activities in a timely manner and mentally prepare you for a good night’s sleep. Quality, Restful Sleep Getting high-quality sleep is essential to health and well-being. Whether you stay up late or turn in early, it’s recommended that adults get 7 to 9 hours of sleep each night. Following the above tips can help ensure you get quality, restful sleep. However, if you experience long-term sleep issues, seeking professional help, from a doctor or sleep specialist, is a good idea. They can give you some sleep strategies and help get to the root of your sleep issues. If you’ve noticed any negative effects from staying up late, it might be time to reconsider the night owl life. Though it might be hard at first, stopping a project, turning off the TV, putting down the book, and hitting the hay can pay health dividends in the future. Just remember, you can’t accomplish everything in one day (or night). If you could, you’d be Batman. 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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Some of the Main Types of Hobbies To Help You Relax and Have Fun
American culture tends to value busyness and productivity over leisure time and relaxation. According to research presented in the Harvard Business Review, those who are busy and work long hours are perceived as having higher status. Yet, if you check current survey statistics on stress and low mood, it makes you wonder how well our values are serving our well-being. About 55% of Americans report feeling stressed during the day and roughly 22% report a variety of mood-related symptoms. Interestingly, the happiest countries in the world appear to value leisure more than we do as they’re among the countries with the shortest work weeks, according to World Populations Review. What do people do when they have time for rest and restoration? They participate in hobbies. Remember those? These hobbies may include: gardening baking walking jewelry making fishing, playing guitar knitting Activities like these are examples of hobbies that can help us relax, unwind, and get lost in simply being. It turns out hobbies can play a critical role in our happiness. Research shows that participating in a hobby, even if you aren’t talented or skilled in your chosen hobby, can help reduce stress. One study showed a 75% reduction in the stress hormone cortisol after participants engaged in the creative arts. Lowered stress hormones may indicate the activation of our body’s parasympathetic nervous system or the “rest and digest” response, which helps to counter stress. Participating in hobbies can have multiple benefits by providing social engagement, reducing feelings of anxiousness, promoting relaxation, helping to boost mood, and engaging the brain’s reward system. Here’s why it may be time to discover a new hobby or make a current one a high priority in your life. What Is A Hobby? If you’re all about work and achievement, you may not even know what a hobby is. So, let’s start with a definition from Merriam-Webster: a hobby is “a pursuit outside one’s regular occupation engaged in especially for relaxation.” The key points here are that a hobby is something other than your occupation, and it’s for relaxation. A hobby essentially creates more breadth to your life, a bit like spreading your eggs into several baskets – as it provides you with a meaningful experience outside of your work identity. A hobby also has a “for fun and for free” quality to it. There’s no expectation to perform, be the best, create a product, or make it into a business. 3 of the Main Types of Hobbies There are different types of hobbies, including: Creative Intellectual Therapeutic Sometimes these types overlap, and they all have therapeutic value. Creative hobbies – such as drawing, painting, making art, writing, songwriting, crafting, baking, woodworking, or quilting – engage the right side of your brain. Some creative hobbies require a certain level of mastery, which, over time, can activate something called a “flow state.” That’s when you’re fully immersed in an activity and get a feeling of energized focus and enjoyment. Intellectual hobbies include pursuits that build neuroplasticity and strengthen your brain. These hobbies generally don’t create things but may involve brain games such as sudoku, crossword puzzles, or playing chess. They also may include physical exercise like ping pong (table tennis), pickleball, ballroom dancing, learning a new language or instrument, or simply reading. Therapeutic hobbies are those that tend to provide a therapeutic or spiritual benefit, such as practicing meditation or yoga, biking, running, surfing, cooking, or volunteering to work with animals. Bottom line: there's an endless number of hobbies out there. A hobby can be anything you wish it to be. It might be walking on the beach, skipping stones on a lake, dancing, climbing challenging mountains, playing the ukelele, or carving wood trinkets. If you experiment with your interests, you’re bound to find a few you’ll enjoy. The Virtuous Cycle Looking at hobbies through the prism of brain health, reveals a virtuous cycle. When you start a new hobby, you may not feel motivated to spend time on it. It might be difficult. However, once you begin and feel the associated pleasure that comes with it, it triggers the brain’s rewards center. You get a hit of feel-good chemicals and you’re motivated to do it again. This is especially beneficial for recovering addicts. Hobbies keep the reward system healthy! There are many more benefits that can come from engaging in a hobby. If you’re participating a team sport, you’ll have the benefit of social interaction in addition to the fitness benefits, which support your brain, body, and mood. Developing an intellectual hobby is wonderful for brain health. For example, reading has been shown to protect against memory loss later in life. If you’re engrossed in a creative hobby, the flow state can deliver feel-good benefits. Therapeutic hobbies will generally relax you and counter stress in your life. In fact, a San Francisco State study found that non-work creative activities helped employees recover from work stress and even boosted performance when they refocused on their job. No Shame in Leisure Time More than 100 years ago, having leisure time to pursue hobbies was a symbol of status. Perhaps it’s time to bring back a little of that mentality. With the long days of summer upon us, it’s the perfect time to make pursuing hobbies fun again! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is Why Skipping Meals Isn’t Good for Your Health
In today’s busy world there are many reasons people skip meals. Why People Skip Meals According to research published in the Journal of Food Science and Nutrition Research, breakfast is the most frequently skipped meal of the day. The #1 reason people skip meals (breakfast in particular), is lack of time. Other reasons include: Lack of appetite Trying to lose weight Not able to cook Intermittent fasting Regardless of the reason (unless you’re fasting for medical or religious purposes), it’s recommended that you eat regular meals, even if they’re smaller ones, throughout the day. Consistently passing up on meals can lead to a host of mental and physical problems. Dangers of Skipping Meals Nutrient Deficiencies It goes without saying that skipping meals can lead to nutrient deficiencies. Still, due to the potential negative ramifications of frequently postponing meals, it’s worth repeating. Skipping a meal means passing up on an opportunity to nourish your body with the vitamins, minerals, amino acids, and other nutrients it needs to stay strong and healthy. When you finally get to your next meal, your low blood sugar level may tempt you to gorge on processed foods with simple carbs, which will only fill you up for the moment. Trouble is, carbs and other sugar- or fat-filled foods often contain little nutrition and can lead to weight gain and potential problems with your organs or other bodily systems. Energy/Mood Swings Skipping meals may also create blood sugar swings that can affect your energy levels and mood (ever been hangry?). Without a fresh intake of nutrients, you may end up feeling lethargic and mopey. Of course, this can affect your judgement and cause you to reach for unhealthy foods that won’t supply your body with key nutrients or satisfy your hunger. Temporarily abstaining from food and doing a workout might be a double whammy to your system since your body will struggle to pull from its nutrient stores to keep up with the increased energy demands. To prevent muscle strain and joint pain, there are several pre- and post-workout foods you should consider consuming. Drives Cravings Like the proverbial elephant in the room, if you’re hungry, the only thing you’re thinking about is eating. And, most likely, you’re thinking about foods that can give you a quick boost in energy, like high sugar/simple carb snacks. If your goal with skipping meals is to lose weight, it may backfire and lead to binge eating. Even if you’ve never had strong cravings for carbs and sugar before, skipping meals may create a dependency on foods with these unhealthy ingredients. Irregular Digestion Inconsistent eating patterns may cause digestive issues such as constipation, diarrhea, and even nausea. Falling into a pattern of skipping a meal and then eating a big meal can create additional distress in your digestive system. Eating regular meals filled with fiber-rich and plant-based foods is a solid way to help reestablish healthy digestive habits. Eating Disorder It stands to reason that irregular eating habits can lead to an eating disorder. Like the swinging of a pendulum, skipping meals followed by voracious eating can lead to rapid weight gain on one side and severe weight loss on the other. A brain receiving insufficient nutrients may drive these extreme diets, which can lead to severe eating challenges. One of the best ways to avoid the negative effects of skipping meals is to always carry healthy snacks that can help tide you over until the next meal. Here Are Some of the Best Healthy, Anytime Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you in several key areas: Assists you in achieving weight loss goals Keeps your blood sugar stable Curbs the urge to overeat Revs up your metabolism Provides the fuel you need to feel alert and focused throughout the day Eating sensible snacks also can help fight mid-morning fatigue, mid-afternoon carb cravings, and mindless evening grazing – one of the chief culprits in weight gain. What to Look for In a Healthy Snack To ensure you’re eating a healthy snack, make sure it includes: Protein: 7 to 10 grams of protein (equal to about 2 tablespoons of hummus or guacamole, or a slice of turkey, or 2 tablespoons of whole, raw nuts) Healthy fats: 3 to 15 grams of healthy fats, such as avocado, salmon, or seeds Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies – or a serving of low-sugar fruit such as berries or tart apples 7 Healthy Snacks to Keep Handy Throughout the Day 1. Excellent Eggs One of the few foods considered as a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids, which help the eyes function and may help with mental processing. 2. Dip Apple Slices As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 3. Snack Bags Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 4. Eat Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 5. Nutritious Nuts Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 6. Turkey and Grapes For an energy-enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should keep you sated until your next meal. 7. Healthy Chocolate Chocolate has health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are loaded with harmful ingredients like sugar, dairy, and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead – one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy, and gluten free: Brain in Love and Brain on Joy. Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar. Consistent Nutrition Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are a host of mental and physical complications that can result from failing to get regular nutrition. Planning delicious and healthy snacks is a great way to curb cravings for unhealthy foods and to avoid overeating at mealtime. Also, they can help you stay full between meals and help you achieve and maintain a healthy weight. The goal should be consistent, healthy nutrition. Never pass up an opportunity to give your body the nutrients it needs to function at its best. Skipping meals is a losing game, so don’t play it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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8 Smart Tips for How to Eat Healthy at Restaurants
Maintaining a brain healthy diet filled with whole foods, fruits, vegetables, nuts, seeds, lean protein, and complex carbohydrates is easiest if you have control over your meals – and most of us do at home. It becomes more challenging when eating out. In fact, research shows that restaurant meals in countries all over the world have larger portions and more calories. Studies also show that eating meals out is associated with higher sodium intake. Thankfully, health experts and dietitians have a treasure trove of tips for healthy eating at restaurants and how to eat healthy while traveling – and you’ll find the best of them below! 8 Quick Tips for How to Eat Healthy at Restaurants 1. Plan Ahead There’s a lot you can do to ensure you have a healthy dining experience when you eat out, starting with the choice of restaurant. Choose with health in mind! Peruse menus ahead of time to ensure there are plenty of brain healthy options such as quality proteins – lean meats, poultry, and fish, or tofu, nuts and beans if you’re vegan or vegetarian – as well as plenty of salads, vegetables, and healthy fats. If you have specific dietary needs, email or call the restaurant you select and make sure that they will be able to accommodate you. Select a few potential menu items before you go. Also, be sure you aren’t ravenous or too thirsty before you dine out. If you enjoy a snack of protein and fruit or vegetables and drink plenty of water before you eat out, you’ll be less likely to eat too much. 2. Don’t Drink Your Calories Skip the alcohol. It’s usually loaded with calories and is hard on the body and brain. It also loosens inhibitions, which makes it more likely you’ll make poor food choices. Skip sodas and juices too – they’re loaded with sugar. Choose water, iced tea, herbal tea, mineral water, or decaf coffee. 3. Limit the Bread or Chip Basket Many restaurants offer bread and most Mexican restaurants offer chips and salsa. Either immediately ask your server to take them away or if you can trust yourself to be moderate, take one piece of bread or a handful of chips, and set it on a plate for yourself. Then ask the server to take it away. 4. Adjust Your Portion Unless you’re having a fine dining experience, most restaurant portions are oversized. Accept this ahead of time and have a plan. Many couples split an appetizer or an entrée. If you’re dining alone, consider ordering two appetizers rather than a large entrée. Or, if you order a large entrée, get a to-go box and enjoy the leftovers the following day. 5. Swap and Add Considering that a balanced meal generally has a quality protein and ample veggies – shape your meals to fit the balanced meal model. If you order a sandwich that comes with chips or fries, swap them out for fruit or a salad. With a dinner entrée, swap fries for vegetables, whole grain rice, or quinoa. It’s always a good idea to go with more veggies since most Americans don’t get enough vegetables in their diet. 6. Choose Healthy Preparations Fried and sauteed veggies, meats, poultry, and fish typically have more salt and fat. Choose a preparation that’s better for your health, such as: baked broiled grilled poached roasted steamed These cooking methods generally have much less fat and sodium. 7. Elevate Your Dressings and Sauces Dressings, sauces, and condiments can add a lot of saturated fat, sugar, and sodium to a meal. Ask for your dressings and sauces on the side. A little olive oil and lemon with an occasional dip of your fork in your salad dressing can help to make a salad healthier. Choose broth-based soups over cream-based soups. If you’re having pasta, opt for a tomato-based sauce over cream-based. 8. Tea, Coffee, or Fruit for Dessert Here’s a novel idea: Skip dessert! Avoiding desserts reduces sugar and fat intake. It may be hard initially, but it’s easier than you think. Create new, healthier habits! Most fine restaurants will be happy to bring you plain, fresh berries instead. Or order a cup of tea or decaf coffee. If it’s a special occasion and you don’t have an issue with moderating your sweets, share a dessert with others. 4 Healthy Eating Tips for Travel Keep the eating out tips in mind when you travel, as well as these tips mostly centered on air travel. 1. Pack Snacks Preparing healthy snacks can pay huge dividends on travel days. Most airlines offer terrible food, if any at all. Take advantage of the fact that TSA allows you to bring non-liquid food items through security and pack healthy snacks. (They work just as well for train or car travel.) Ideal choices might be whole fruit, grass-fed jerky, healthy granola, roasted or raw (not salted) nuts, dried fruit, nut butters, low-sugar protein bars, hummus and veggie sticks, or boiled eggs. (Be aware that semi-liquid items like nut butters, hummus, and yogurt must be packed in 3.4-ounce containers (or less) and placed in a quart-size bag. You only get one bag allowed for your liquid items in your carry-on bag.) 2. Eat Before You Go Though there may be times when you can’t, always try to eat before you travel. If you’re flying, buy your meal in the airport terminal. It will be better than what the airline offers. 3. Stay Hydrated Traveling can be dehydrating. When flying, TSA will make you toss your water, so pack an empty water bottle. Or buy a water bottle after you pass through security. You can have your water bottle filled on your flight. You may also want to pack some herbal tea bags. Drink tea on your flight for hydration! 4. Go Food Shopping Once you get to your destination, fill up your hotel room refrigerator or rental kitchen with loads of healthy options (especially quick breakfast items) as soon as you arrive! It will set the tone for making healthy choices throughout your travels. It takes some effort to ensure you’re nourishing your brain and body with the right foods when dining out or traveling, but our modern lives truly do require mastering this skill for optimal health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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10 of the Best Free Father’s Day Gift Ideas
Father’s Day is rapidly approaching and you don’t have a gift. What do you do? Well, there are infinite options online, provided there’s enough time for the gift to arrive before Father’s Day. There’s also the old standby of buying him a gift card to his favorite restaurant or outdoor outfitter like Cabela’s, Bass Pro Shops, L.L.Bean, or Eddie Bauer. But that can come off as perfunctory and impersonal. So, what are your options for Father’s Day gifts when you’re short on time and money? Before you go reaching for a necktie, consider trying some of these thoughtful, and FREE, Father’s Day gift ideas: 10 of the Best Father’s Day Gift Ideas That Are Absolutely Free! Lighten the Load Reassign some of Dad’s chores to other members of the family. These can include standard tasks like taking out the trash, walking the dog, or washing the dishes. To put it over the top, consider getting up before he does and taking his vehicle for a fill-up and carwash. Breakfast in Bed And while you’re up early, either pick up or make his favorite breakfast. Show the Dad in your home how special he is by providing breakfast in bed. Hopefully it will set the tone for a happy day for him and the rest of the family. Movie Night Watching a movie can help you relax by taking your mind off the stresses of the day. This Father’s Day, have a movie night where Dad gets to pick the movie. If he’s dying to see a new release in the theater, consider splurging for his special day (of course, that disqualifies this tip as a free gift, but he’s worth it). Photo Collage Sort through your photo albums or digital photos to find some happy family moments and assemble them into a collage. Take photo negatives to a store to make copies or scan them into a computer to preserve the originals. This project can be a fun way to get the kids involved, too. When completed, be sure to hang the collage in Dad’s work/home office or another prominent place where he’ll frequently see it throughout the day. Also, create a digital copy that Dad can use as a wallpaper on his computer and devices. Backyard Beach If you don’t live in a coastal area or don’t have money to drive to the beach, bring the beach to Dad. Turn your back patio or backyard into a beach; bring out the lawn chairs, serve cold beverages and finger foods, and play some tropical tunes. You don’t need sand or ocean waves to have a relaxing good time. Coupon Book Create a homemade book of individual coupons that Dad can redeem after the holiday. These one-use coupons could be used to relieve Dad of certain chores or to offer help when he’s working on a project. This is a great way to extend a Father’s Day gift long after the holiday. Plus, creating the coupon book could be a fun activity for the kids. Play Board Games While Dad may enjoy playing video games with the kids, sometimes it’s nice to have a low-tech game night. Dig some board games out of the closet and let Dad pick his favorite. Playing board games can provide hours of fun and might be a great way to get the entire family together for Father’s Day. Get Outdoors Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors can have an overall positive effect on vitality. Walking can help clear the mind, improve mood, and burn some calories all at the same time. So, get the whole family outside for some exercise, fresh air, and good conversation this Father’s Day. Dad Mix Another fun family project is to create a mix CD or Spotify playlist for Dad. This can involve assembling and downloading some of Dad’s favorite songs or even curating a list of tunes that remind you of him. Either way, he’ll likely appreciate the thought and will remember the family every time he enjoys the playlist you’ve created. Story Time Ask Dad to share some stories from his past. This could include fun times from school or college, time in the military (if applicable), or other memorable moments. How did he meet his spouse? Did he ever meet anyone famous? What dreams does he still want to fulfill? Hearing Dad tell stories can be an enlightening experience, opening your eyes to things you never knew about him. Showing interest in his life will also let Dad know how much you care about him. Give from the Heart As the saying goes, some of the best things in life are free. When given from the heart, these gifts may mean more than an impersonal gift card or a present he’ll never use. There are dozens of free things you can give Dad that he’ll cherish, so crank up the creativity and get the whole family involved this Father’s Day. Be sure to share your free Father’s Day gift ideas and success stories in the comments section below. 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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Why Your Brain Needs Different Types of Omega-3 Fatty Acids
Once while on vacation in Alaska, I saw a bumper sticker that read, “Fish Control My Brain.” I smiled when I realized the saying had an element of truth to it, beyond the obsession with fishing. For years, I have been writing about the benefits of omega-3 fatty acids, which are found in fish oil supplements. Fish oils, also known as marine oils, are fats found in fish, particularly cold-water fish, and other marine life such as phytoplankton and krill. These oils are rich sources of long-chain polyunsaturated fatty acids (LCPUFA), also called omega-3 fatty acids. It has been scientifically demonstrated that your brain needs specific types of essential omega-3 fatty acids to function optimally. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Personally, I take omega-3 fatty acids every day and recommend ALL of my patients do the same. When you look at the mountain of scientific evidence, it is easy to understand why. For example, according to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death and has been associated with: Cardiovascular issues Strokes Low mood Negative behaviors Attention issues Memory challenges Obesity The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While both EPA and DHA are components of cellular membranes throughout the body, they each have specific functions in our health. EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function. DHA is a critical component of cell membranes, especially those in the brain and retina. It is also vital for normal brain development for the fetus and infant and for the maintenance of normal brain function throughout life. Furthermore, DHA appears to be a major factor in how fluid or flexible brain cells membranes are. This could play a major role in the maintenance of how we think and feel. EPA is well known for reducing cellular inflammation, especially neuro-inflammation. This may explain why there are many links to improvement in occasional depressive thoughts, attention issues, and impacts to the head due to high levels of EPA. It has also been shown to help with childhood behavior and academic performance, as well as focus, attention and reducing aggression. Regardless of their differences, it is important to have a healthy balance with both EPA and DHA – typically 60 percent EPA to 40 percent DHA – as they are both essential to the body. Most people get far too little omega-3 fatty acids in their diet. In fact, research consistently indicates that most Americans have just slightly over half the EPA and DHA in their tissues that they likely require for optimum brain and body health. This is partly due to high dietary intakes of less healthy fats and partly to inadequate intakes of EPA and DHA. That's where dietary supplementation can be extremely helpful to your health. If getting enough EPA and DHA from foods has become a challenge, consider taking a highly concentrated, thoroughly purified fish oil supplement. 2 of the Best High-Quality Omega-3 Supplements Omega-3 Power Omega-3 Power is a potent fish oil supplement developed by neuroscientist and brain expert Dr. Daniel Amen, Omega-3 Power provides high-quality, ultra-pure EPA and DHA fatty acids. EPA- Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. Clinical trials established EPA’s importance for attention in children and adults. Its necessity for heart and blood vessel health is undisputed. DHA- Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. DHA is structurally essential for the nerve cells to make their functional connections and supports healthy memory, mood, and overall cognition. Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient. Vegan Omega-3 Power Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements. Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. But EPA and DHA, typically found in fish, are the only forms of omega-3 the body uses. It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process. A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae – a direct source of vegan EPA and DHA. This highly concentrated formula rivals fish oil in its purity and potency. Try These 2 Omega-3s Omega-3 fatty acids are important for health and longevity. While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement. Try Omega-3 Power and Vegan Omega-3 Power 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 Omega-3 Power, Vegan Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Ways Acupuncture Can Help Your Brain
If you’ve ever had an acupuncture treatment, you may have experienced its calming effects – or perhaps some pain relief, or maybe it helped strengthen your immune system to better fight off a cold or flu. Indeed, this roughly 3,000-year-old form of healing offers these health benefits and many more – including brain health. Research is showing that a little needling is good for your mind! But before diving into the brain health benefits of acupuncture, it’s important to understand some basics. About Acupuncture For many people, the idea of an acupuncturist poking you with needles to improve health may seem truly bizarre. That’s understandable. Acupuncture was born out of a different system of medicine called Traditional Chinese Medicine (TCM). Yet, in recent decades, Western medicine has studied and embraced acupuncture. In fact, it’s so well accepted that many top U.S. medical schools now have acupuncture programs, including UCLA, Harvard, Yale, Stanford, and Johns Hopkins – to name a few. How Does It Work? In TCM terms, by stimulating specific anatomical points on the body, acupuncture helps to restore balance by unblocking energy (called Qi) that flows through the body along energy meridians. Through the prism of Western medicine, acupuncture points stimulate the central nervous system, which then releases a number of chemicals into your body’s muscles, spinal cord, and brain. It’s believed that these biochemical happenings are what stimulates the body’s natural healing response, promoting physical and emotional well-being. This stimulation typically involves penetrating the skin with hair-thin, sterile, one-time-use needles that are manipulated by the acupuncturist. While one might feel a sensation, most individuals experience little or no pain from the needles. The National Institutes of Health suggests that acupuncture might be a good option for those who struggle with persistent pain. Several studies show acupuncture may ease types of pain such as persistent pain in the lower back, neck, and joints. Research also suggests that acupuncture may be helpful for many other health issues such as dental pain, autoimmune issues/pain, wrist pain, cravings/addictive behavior, feelings of nausea, and cramping during menstruation. Below, you’ll discover how acupuncture can help support your brain function. 6 of the Best Ways Acupuncture Can Help Your Brain 1. Increased Cerebral Blood Flow A 2016 study examined acupuncture for rehabilitation of stroke victims. A number of post-stroke patients showed a marked influence on cerebral blood flow velocity to the brain following acupuncture. Increased blood flow to the brain is good for more than just recovering from a stroke – it also helps your brain function better. Although the brain makes up only 2% of your body’s weight, it uses 20% of the oxygen and blood flow in your body. With an ample blood supply bringing oxygen and nutrients to the brain, and taking away carbon dioxide and other waste, everything works better. That means better memory recall, focus, concentration, mood, and general cognition. 2. Fewer Migraines There have been several scientific studies conducted on acupuncture for migraines. One review study suggested that a course of acupuncture (at least 6 sessions) offers a legitimate option for relief for people suffering from migraines as it appears to reduce the frequency of headaches. What’s more, trials also suggest that acupuncture may be as effective as pain-relieving medication! 3. Reduces Stress, Improves Mood Studies have shown lower cortisol levels after acupuncture, which suggests that the body’s autonomic nervous system has switched off the stress response and turned on the “rest and digest” parasympathetic nervous system. This calm state increases brain connectivity and can help with attention, learning, and recall. Acupuncture also may help to release mood-lifting hormones and natural chemicals such as GABA, serotonin, dopamine, and endorphins. With its stress-reducing effects, acupuncture can help reduce feelings of anxiousness. 4. Increases Neuroplasticity Some research has suggested that certain acupuncture points have connections to various regions of the brain, and can help to encourage neurogenesis, strengthening of synapse connections and turnover, and dendritic repair. It’s believed that these effects may help protect against neurodegenerative issues. This kind of action is also important to memory and skill learning. 5. Sleep Restful sleep is essential to a strong immune system and an optimally functioning brain. Cognition and memory may suffer with lack of sleep. While more research is needed, acupuncture’s relaxing effects appear to help sleep. In fact, it’s been shown to be effective for people who struggle with sleeplessness. Some research also indicates that acupuncture may be particularly helpful for people who suffer with low mood related to sleeplessness. 6. Brain Fog Neuroinflammation can cause brain fog, which makes acupuncture for the brain compelling. In 2021, Harvard researchers examined how specific acupuncture points with added brief electrical stimulation led to significant reductions in inflammatory markers in animal subjects. Acupuncture appears to help clear the fog. Last Points The research backing acupuncture’s efficacy makes it a viable option for several health issues, and certainly for supporting a healthy brain. If you want to try it for yourself, it’s recommended that you discuss acupuncture with your medical doctor first, and seek out a reputable, licensed acupuncturist. Ask for a referral from your doctor or a trusted family member or friend. Remember, acupuncture takes time. Be sure you can commit to a full course of treatment before going and check with your insurance company to see if it’s covered. Don’t let the needles scare you; acupuncture can be a wonderful way to support your brain and body health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Ways to Have a Stress-free Move
It’s no secret that moving is considered a stressful life event, and it can be particularly hard on children, research suggests. The peak moving season is May to August. If you’re planning a move or are in the process of moving, it’s a good time to explore how to handle the stress of moving. To make your move as stress-free as possible, here are seven tips to keep in mind! 7 Top Tips for How to Have a Stress-free Move 1. A Move Is an Ending A move marks the ending of a chapter in one’s life, and children and adults alike may have feelings of grief and sadness. It’s important to give yourself (as well as your children and partner) space to have those feelings. Consider creating a ritual prior to your move. Maybe light a candle and share memories and what you’ve enjoyed about living in your home. Bringing feelings to the surface will help keep stress levels down. 2. Start Sorting Early Whether you have a move date locked in, if you know it’s imminent, start the process of sorting and dispensing of unneeded items now. This is especially important if you’ve lived in the same residence for several years, or if you’re moving to another state or country. You may have an attic, garage, basement, or closets full of items to go through. Break it down, room by room. You may need to take it closet by closet, box by box, drawer by drawer. Donate, give away, or sell as much as you can. Remember, you can get a tax write off for items donated to charitable organizations. If you have time and energy, consider having a moving sale. This can be a tough process, but decluttering can reduce stress and boost mood! It will feel great to pare things down, like shedding a skin. 3. Pack Early and Label This is probably the single most important action you can take to ensure a less stressful moving day. Be sure you have all the materials you need – tape, packing paper or old newspaper, bubble wrap, and markers to label each box. If finances are an issue, check online neighborhood apps to see if anyone is giving away used boxes. Pack boxes carefully and methodically, labeling all sides for the correct room and a description of what’s inside. Make a schedule or goal for how many boxes you’ll pack a day or week. Start with the items you don’t often use and save everyday items for the last few days. Invite others to help you! Even if they help to pack just one box, the communal support and laughter will help relieve stress. 4. Use Movers If Possible If you can afford it, use a well-reviewed moving company, or better yet, take a recommendation from someone you know. Book early. Ask if they will offer cash discounts as this is a common practice. Be sure to ask what their policy is for broken or damaged items. If you have the resources, you can have them pack items for you, which can take a huge load off your shoulders. Just remember, items can get damaged during a move. Adjust your expectations. If you can’t afford movers, rent a truck and ask reliable family members or friends to help with your move. Take care of your movers. It may go a long way toward ensuring a positive outcome. Pick up coffee or make sure you have cold beverages. Offer to pick up lunch or dinner. Pay for gas if your movers are family or friends and always tip well. 5. Step Up Your Self-Care Keep your self-care habits on point as much as possible before and after your move. Get restful sleep Eat a brain healthy diet of lean protein, fruits, and veggies Avoid foods and beverages such as alcohol, caffeine, and refined sugar Don’t skip your exercise Make sure you have quiet time or meditation Stay plugged into your social support Maintaining good self-care will help you handle the stress of moving better. 6. Prepare for Your New Beginning Before you move is a great time to take note of resources in your new neighborhood. Find the closest grocery store, gas station, cleaners, and hardware store. Look for an appealing restaurant or coffee shop. If you have kids, research local recreational resources for them or if any kids their age will be in your neighborhood. If you have any friends or relatives in your new neighborhood, contact them and let them know ahead of time that you’ll be moving. Maybe make a tentative plan for a get-together after you’ve moved in. Start planting seeds for your new life ahead of time! 7. Easy Does It Once you’re in your new home with all your boxes, take it easy! You don’t need to unpack everything all at once. Unpack the boxes you’ll need right away – bedroom, bathroom, and kitchen. Don’t rush with the non-urgent items. You can plan to get through a certain number of boxes each day. If there’s a room in your new residence that won’t be used as much, designate it as the area to place lower priority items that you can unpack over time. Last Thought Remember, it takes time to make a new home feel like home. You may feel unsettled for a while after your move. That’s normal. Moving can be a wonderful, life-affirming process, as it’s a new beginning. A house-warming party is a great way to mark your new beginning. 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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One of the Best Ways to Relieve Stress is with the Parasympathetic Nervous System
It can be dizzying to stay on top of new health information. It’s almost like needing to continually update apps on your phone. But if learning about the parasympathetic nervous system (PNS) were like an app update, this is one you really need. In one word, here’s why it matters: stress. If you can learn how to activate your PNS, which is your body’s relax or “rest and digest” response, it can help lessen the ill effects of being excessively stressed. But before we get into that, it’s important first to fully understand how important it is to keep stress levels in a healthy range. Increased Stress Levels It’s no secret that we’re all living through a very stressful time. A survey conducted in March 2022 by the American Psychological Association and the Harris Poll, called “Stress in America,” found that Americans’ stress levels are extremely elevated, driven by multiple factors, including: the COVID pandemic, rising inflation, and the war in Ukraine, to name a few. A little stress is okay, maybe even helpful. It gets us to do what we need to do. But all these new stressors, on top of the pressures of modern living, can lead to serious health risks. Prior to the pandemic, the American Institute of Stress reported that, on average, upwards of 60 percent of primary care doctor visits were related to stress. That figure has likely increased during the pandemic for people of all ages. How Your Body Responds to Stress Normally, our fight-or-flight stress response is triggered by real or perceived threats, like a car coming at you while you’re driving, or a barking dog chasing you. Your brain perceives the threat, sends a message, and stress hormones such as epinephrine (adrenaline) and cortisol are released. Your heart rate increases, digestion slows or stops, reflexes are quickened, and in a flash you can either fight the threat or flee to safety. Also, your sympathetic nervous system (SNS) is activated. When the threat passes, your brain sends another message, and your body turns off the secretion of the stress hormones. The PNS is activated. Your heart slows, muscles relax, digestion turns back on. It’s a period of calm, rest, and recovery. Your body returns to homeostasis. This sounds simple enough. However, today our brains can overreact to non-life-threatening stressors all day long whether that’s a looming work deadline, persistent worry about a child, or simply driving in traffic. This is especially true for those who suffer from anxious feelings or have had trauma in their past. These perceived threats cause the SNS to stay engaged. Stress hormones continue to be released. When the stress response is prolonged, day in and day out, it can lead to severe stress, and this is bad for your health. It can suppress your immune system and increase your risk for all sorts of problems including: anxious feelings low mood digestive problems joint and muscle pain headaches heart health issues addictive behavior sleeplessness weight gain It also can cause brain health problems such as difficulties with memory and concentration. To avoid the above issues, it’s critical to learn how to calm an overactive sympathetic nervous system. Some of the Best Ways to Activate Your Parasympathetic Nervous System The SNS and the PNS (along with the enteric nervous system that regulates digestion) make up your body’s autonomic nervous system. The autonomic nervous system is part of the peripheral nervous system. It automatically regulates several processes such as heart rate, blood pressure, respiration, digestion, and sexual arousal. The SNS generally gets activated with the stress response and activities that require effort such as vigorous exercise. The PNS comes into play during times of rest and recovery, when you sleep, rest, or digest food, etc. The SNS and PNS are like a seesaw going back and forth throughout the day. To help keep excessive stress in check, here are several ways to unlock your inner relax response. 1. Laugh Laughter is good medicine! Enjoy it often. While at first it activates the SNS, as your laughter calms down, the PNS activates, bringing you into a relaxed state. Laughter can help relieve emotional stress and general tension. So, watch a comedy or tell a joke. Or you can try laughing yoga, which involves a series of movement and breathing exercises to deliberately encourage laughter. Laughter is so powerful, there’s even evidence that suggests simply hearing laughter turns on PNS activity. 2. Exercise Similar to laughter, moderate exercise engages the SNS at first, but it then unlocks the PNS leaving you very relaxed after a workout session. But don’t overdo it! Make sure your weeks are filled with enjoyable, gentle exercise you’ll actually do – it could be a simple walk, dancing around for several songs, or treading water in a pool for 20 minutes. 3. Listen to Music Research shows that listening to pleasant music increases parasympathetic activity. Or try a sound therapy class, which usually involves sitting quietly amidst the sounds of Tibetan singing bowls or gongs. 4. Relax in Nature Whether you take a walk in a natural environment or simply look at images of nature, they both can activate the parasympathetic nervous system. One study showed enhanced PNS engagement after just five minutes of viewing urban green space. Send Stress Packing Deep breathing, reading, meditation, watching an enjoyable show, getting a massage, napping, adequate sleep, and visiting with a friend are all things that can help activate your PNS. Of course, you can discover many more stress-relieving practices on your own. If you think about what relaxes you, it’s probably something that will help engage your body’s PNS! 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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Inside L-Theanine Gummies: An Interview with Neuroscientist Dr. Nicole Avena
Dr. Nicole Avena, Chief Science Officer at BrainMD, has a PhD in neuroscience and psychology from Princeton University and an expertise in nutrition, diet, sugar, brain health, and addiction. Today, we’re picking her brain on gummy vitamins, getting the answers to your most pressing questions about sugar, and diving deep into the science behind our new sugar-free L-Theanine Gummies. Read the full interview below. Inside L-Theanine Gummies: Frequently Asked Questions BrainMD: This is BrainMD’s first gummy vitamin! Are there any advantages to a gummy vitamin versus pills or capsules? Gummy vitamins can be advantageous because they are normally of preferable flavor and texture when compared to supplements in pill form. In addition, gummy vitamins can be chewed, meaning there is no difficulty for people who struggle with swallowing pills. Given the favorable aspects of gummy vitamins, people can be more consistent in taking their supplements. BrainMD: What’s the best way to take L-Theanine Gummies? Most dietary supplements, including BrainMD’s new L-Theanine Gummies, work best when taken consistently. In substantial clinical research, l-theanine has been found to rapidly bring on relaxation, often within minutes. Over a longer period, l-theanine can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep in both adults and children. BrainMD: L-theanine sounds like a pretty powerful nutrient. How exactly does it work in our brain? L-theanine is known to easily enter the brain when taken by mouth. Its fast-acting relaxation effects are very likely related to its down-regulation of NMDA receptors, which drive many excitatory pathways in the brain. BrainMD: These gummies taste good — almost like candy! Can you take more than one? Take 2 gummies daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We suggest you take them on an empty stomach. BrainMD: Are they safe for kids? Yes, these gummies are safe for children aged 8 and up. BrainMD: Why was it important to keep these gummies sugar-free? What does sugar do to your brain? Other gummy vitamins are typically high in added sugars. While the amount in the gummy vitamin might seem small, continuous use of the vitamins can accumulate excessive sugar intake. Excess sugar intake can lead to obesity, heart disease, and dental cavities. Our gummies are sweetened with allulose, an alternative sweetener. If you want to learn more about the dangers of added sugars, tune into my TED-ED talk, How Sugar Affects the Brain. BrainMD: Are there any supplements you recommend pairing with the new L-Theanine Gummies? Taking BrainMD's NeuroVite Plus Multivitamin and Omega-3 Power will help you be sure to get the core essential nutrients your brain and body need to best utilize L-Theanine Gummies. Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about our new L-Theanine Gummies and our full list of supplements, please visit us at BrainMD.
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