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What Is Pickleball and How Do I Play It?
Now that the days are getting longer and temperatures are getting warmer, many are heading outside to ramp up their physical fitness. Engaging in physical activities is important for everyone, especially those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding, or just taking a walk, being outdoors has an overall positive effect on vitality. One sport that’s become increasingly popular in recent years is pickleball. What is Pickleball? Pickleball is a racket/paddle sport that combines elements of several other sports including badminton, ping-pong, and tennis. It can be played indoors or outdoors with two to four players. The sport requires the use of special solid paddles and plastic balls with holes. It’s a fun sport for people of all ages and skill levels. And, in addition to physical exertion, the game encourages friendly socialization. Brief History of Pickleball In 1965, Washington State congressman, Joel Pritchard, and his businessman friend, Bill Bell, were inspired to create a new sport when their families were sitting around with nothing to do. Though Pritchard’s home on Bainbridge Island (near Seattle) had a badminton court, Pritchard couldn’t find enough badminton rackets to play a game. He improvised with ping-pong paddles and a perforated plastic ball. After lowering the net and implementing a few minor adjustments to the rules, pickleball was born. In 1975, an article in Tennis magazine referred to pickleball as “America’s newest racquet sport.” The spring of 1976 saw the first pickleball tournament in Tukwila, WA. The United States Amateur Pickleball Association (U.S.A.P.A.) was organized in 1984. The sport has evolved from an ad hoc game played with handmade equipment and improvised rules into a popular activity enjoyed throughout the U.S. and Canada. In recent years, pickleball has received international attention as well…Asian and European countries are now building pickleball courts. Pickleball is one of the fastest-growing sports in America with 4.2 million players in 2020, up 21.3% from 2019. Pickleball can help support your mental and physical health in numerous ways. Here Are 5 of the Top Health Benefits of Playing Pickleball 1. Helps Burn Calories Though pickleball isn’t strictly an aerobic activity, the sport does offer moderate exercise that can help players burn calories. Even minor movements, like shuffling your feet or swatting the ball with a racket, can help burn some calories. Since it isn’t overly strenuous, pickleball is an ideal sport for people of all ages, but particularly for older players who may have reduced mobility and stamina. The smaller court means there’s less running than with other racket sports like tennis. This is especially true when playing doubles, as there will be less court to cover for each player. 2. Supports Heart Health Many physical activities can have a positive effect on heart health. Playing pickleball may help reduce unhealthy cholesterol levels and lower the risk for cardiovascular issues. A study in the International Journal of Research in Exercise Physiology found remarkable results with middle-aged and older adults who played one hour of pickleball three days a week for six weeks. At the end of the testing period, players exhibited improved blood pressure and cholesterol levels. Though conducted on a small sample of individuals, this promising research indicates pickleball’s potential to benefit circulatory and heart health. 3. Improves Mood and Outlook As with other forms of exercise, pickleball can serve as a natural mood boost. For starters, getting outside for some sunshine will naturally increase your stores of vitamin D3—a highly potent vitamin that can help improve mood. Physical activities like pickleball can help increase blood flow throughout your body, which helps bring nutrients and oxygen to your cells and organs, and then carries away the waste. Energizing exercise helps release feel-good endorphins and neurotransmitters such as serotonin. Since positive mood is a strong predictor of physical health, consistent daily exercise is one of the best ways to improve your serotonin levels and overall brain health. Another benefit of playing pickleball is that it encourages friendly competition and socialization which can help promote positive mood. Social connections can significantly affect your mental and physical health, so be sure to surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. 4. Increases Agility and Balance Many will find pickleball to be a less punishing sport than tennis and other racket sports. This may be due to the fact that a pickleball court is smaller than a tennis court and that a pickleball moves slower than a tennis ball. These factors may allow for gentler movements, which should lead to greater agility and less strain on the joints, muscles, and ligaments than tennis. Playing pickleball may help improve your balance, too. It also can help increase your stamina and may improve your footwork and hand-eye coordination. These are all crucial “use it or lose it” abilities that are important to keep sharp as you age. 5. Promotes Long-term Independence Regularly playing pickleball can help sharpen the reflexes, even in older adults. It also may increase your range of motion, which can help prevent muscle and joint stiffness. Spokesperson for the American Council on Exercise, Chris Gagliardi, believes that the improved balance and reflexes one can gain from playing pickleball may help individuals live independently for longer. By contrast, a sedentary lifestyle can contribute to a loss of these skills and functions, which may lead to an inability to perform certain daily tasks and even cause serious illness. Paddle Up If you’re thinking about upping your fitness by playing pickleball, it’s a good idea to first clear it with your healthcare provider. Also, in preparation for playing this sport, be sure to research the rules, what equipment you’ll need to purchase, and where to find a court in your area. As a general goal, aim for at least 30 minutes of some form of physical activity every day. It’s recommended to play pickleball no more than three times a week to allow your body enough time to rest between each session. So, get some friends together and have fun playing pickleball! 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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Sweet Relief: How L-Theanine Gummies Can Help Calm Your Mind & Reduce Stress
A recent report from the American Psychological Association found that more and more Americans are experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Does that describe you? If you’re looking for ways to increase calm and reduce feelings of stress, meet l-theanine! What is L-theanine? L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It’s been researched in Asia as well as the West, and found to rapidly bring on relaxation, often within just minutes. Over a longer period, it can improve coping with stress, lessen feelings of anxiousness, and support healthy sleep. It can reduce tension and fosters a restful state without diminishing daytime alertness. It also can promote blood pressure stability against the over-excitability associated with stress. How L-theanine Works Working by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, l-theanine has calming effects while preserving mental focus. It’s rapidly absorbed and quickly shifts the brain toward a predominance of EEG alpha waves, which are associated with relaxation. In clinical research, l-theanine has been found to help improve attention, mood, cognition, and the quality of sleep. As a natural relaxant, l-theanine reduces tension and promotes rest without diminishing alertness. Reduces Stress & Anxiousness Humans react to stress with physiological changes, which defend against immediate danger but over the long term can become detrimental to health. Prolonged stress frequently precedes anxiousness. Anxiousness can have a crippling effect on productivity and well-being. With its numerous health challenges, the year 2020 saw a marked, worldwide uptick in anxiousness. Many individuals with anxiousness fail to acknowledge, and therefore fail to find relief for, this mental burden. Sadly, prevalence of this issue hasn’t improved in recent decades. Anxiousness is exacerbated by stress, which can be measured as elevated levels of the hormone cortisol. Lowering stress often will help lessen feelings of anxiousness. Considerable clinical research indicates l-theanine has potential to improve the life quality and well-being of individuals living with stress and feelings of anxiousness. Promotes Quality Sleep L-theanine also has the unique capacity to improve a person’s sleep experience, by bringing on relaxation that allows them to get to sleep. L-theanine typically improves quality of sleep while allowing them to wake up fully alert. As l-theanine improves sleep, it often can improve cognitive function. L-theanine also may help children with sleep challenges. Benefits of L-theanine Among its many benefits, l-theanine: Improves focus and clarity Doesn’t give you the jitters since it’s caffeine-free Has a gentle, relaxing effect without making you sleepy Can improve time to fall asleep, sleep duration, and sleep quality in children and adults L-theanine is very well tolerated when taken by mouth and has been found safe in numerous clinical studies with both adults and children. With such a variety of positive actions for overall brain and body health, BrainMD is proud to offer an effective dose of l-theanine in our ultra-pure, sugar-free… L-Theanine Gummies: Relax More, Stress Less These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* By reducing stress, L-Theanine Gummies also helps promote quality sleep.* L-theanine can rapidly increase your brain’s production of calming alpha waves without making you drowsy.* Say Goodbye to Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. L-Theanine Gummies FAQ How do I take L-Theanine Gummies? Adults and children, age 8 and up, take 1 gummy daily. Up to a total of 4 gummies per day can be consumed as needed or as directed by your qualified healthcare professional. We recommend you take them on an empty stomach. Why does the label say this supplement is fast-acting? Clinical studies have found l-theanine to bring on relaxation in less than an hour.* Can this supplement make me dependent on it, or addicted? No. As with other BrainMD products, this dietary supplement isn’t a drug and isn’t habit-forming.* Will this product make me drowsy if I take it during the day? L-theanine typically improves quality of sleep while allowing the person to awake mentally alert.* Is this product safe to take during pregnancy? It may well be, but from an abundance of caution we don’t recommend taking l-theanine while pregnant or breastfeeding due to insufficient scientific safety data.* Which other supplements would make this product work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power will help ensure you’re getting the core essential nutrients your brain and body needs to best utilize L-Theanine Gummies.* Aside from what BrainMD usually leaves out of its supplements (artificial colorings/flavoring, etc.), what else distinguishes this supplement from other similar products on the market? Most gummies contain added sugar. Our l-theanine gummy is sugar-free. L-Theanine Gummies can help increase calm, clarity, and focus.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about L-Theanine Gummies 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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Top Books for Your Summer Reading List + Dr. Amen's Picks!
If there was an easy way to boost your intelligence, comprehension, imagination, critical thinking, and vocabulary every day, would you do it? Well, you can! Reading 101 Reading books can help expand your knowledge, while also stimulating your brain in unique ways. Reading is more mentally demanding than simply processing images or speech. When you read, and work to understand a concept or try to picture a character or story, different parts of your brain – such as vision, language, and associative learning – begin working together. And, regardless of whether you’re right- or left-brained, you use both hemispheres of the brain when reading. Let’s look at some of the benefits of reading… 3 Brain Healthy Benefits of Reading Sharpens the Brain Reading can help increase your brain power. The mental stimulation it provides stokes the development of new neurons, which can help improve brain functioning. Another benefit of reading is that it can fire the imagination. It requires you to create mental images of the people, places, and actions described in the book. Of course, reading requires you to remember all those people and places too. Supporting memory is just one way reading can help keep your cognition sharp over the long-haul. Reading also can help change the structure of the brain. One study showed that a group of 8- to 10-year-old poor readers could be trained to become better readers over time. Expands Your Vocabulary Reading is a great way to expand your vocabulary. It’s also an effective way to become a more complete, competent writer. Your word knowledge and use of grammar may improve with the regular habit of reading. Also, reading a variety of fiction and nonfiction books can provide a broad array of concepts and terms which may help you become a more well-rounded person. Helps Reduce Stress Many people find reading to be a relaxing activity. Some even hardwire reading time into their daily schedule. Reading may work just as well as other relaxation methods, such as taking a walk or drinking a cup of tea. The Sleep Foundation suggests winding down at least 30 minutes before bed with reading (from a book, not a digital device), stating it helps you “get into the right frame of mind for sleep.” Top Books for Your Summer Reading List If you’re looking to add some quality books to your summer reading list, or if you’ve never had a summer reading list, here are some top selections in several different categories. For the week of May 15, 2022, these are the New York Times Best Sellers… Fiction (Print & E-Book) “It Ends with Us” by Colleen Hoover “Dream Town” by David Baldacci “City on Fire” Don Winslow “Where the Crawdads Sing” by Delia Owens “Verity” by Colleen Hoover Young Adult Hardcover “Welcome to the Universe” by Neil deGrasse Tyson, Michael A. Strauss, and J. Richard Gott “One of Us Is Lying” by Karen M. McManus “Gallant” by V.E. Schwab “She Gets the Girl” by Rachael Lippincott and Alyson Derrick “You’ve Reached Sam” by Dustin Thao Nonfiction (Print & E-Book) “Finding Me” by Viola Davis “The Palace Papers” by Tina Brown “The Body Keeps the Score” by Bessel van der Kolk “Unmasked” by Paul Holes “Freezing Order” by Bill Browder Children’s Middle-Grade Hardcover “Wonder” by R.J. Palacio “Refugee” by Alan Gratz “The Last Cuentista” by Donna Barba Higuera “Daughter of the Deep” by Rick Riordan “Witchlings” by Claribel A. Ortega Advice, How-To & Miscellaneous “Atomic Habits” by James Clear “The Mothers and Daughters of the Bible Speak” by Shannon Bream “Good Eats 4: The Final Years” by Alton Brown “Atlas of the Heart” by Brene Brown “Half Baked Harvest Every Day” by Tieghan Gerard Dr. Amen’s Top Book Recommendations Here are some health and wellness books Dr. Daniel Amen highly recommends… Also, be sure to grab a copy of Dr. Amen’s new book, “You, Happier. "In my newest book You, Happier it reveals that happiness is a brain function. With a healthier brain always comes a happier life. Creating consistent happiness is a daily journey. Read about the 7 neuroscience-based habits, rituals, and choices that will boost your mood and help you live each day with clearly defined values, purpose, and goals." - Dr. Daniel Amen 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. References: 1. Keller, T. A., & Just, M. A. (2009). Altering cortical connectivity: Remediation-induced changes in the white matter of poor readers. Neuron, 64(5), 624–631. https://doi.org/10.1016/j.neuron.2009.10.018 2. Tamir, D. I., Bricker, A. B., Dodell-Feder, D., & Mitchell, J. P. (2016). Reading fiction and reading minds: The role of simulation in the default network. Social Cognitive and Affective Neuroscience, 11(2), 215–224. https://doi.org/10.1093/scan/nsv114
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Here Are Some of the Top Reasons to Avoid Forever Chemicals
Whether you realize it or not, you’re constantly being exposed to toxins. Dangers of Toxins Every day, you’re subjected to a host of chemicals, pesticides, fumes, and personal products that can be damaging to the brain and body. Common toxins can be absorbed through the skin (when you rub in a cream, for example), ingested (when you eat or drink), or inhaled (when you breathe). Toxins can have a negative effect on practically every part of the body. Your 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 cravings Where Toxins Hide Out Here are some examples of where you can find toxins in your house. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. Many of these products contain toxic substances. Cleaning Supplies As with personal care products, many cleaning supplies are filled with toxins. Use an app like Think Dirty to identify toxic products and purge them from your bathroom and kitchen. Mold Mold and fungi thrive on drywall, wood, and other soft materials and flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. Substances Toxic brain exposure, from smoking or alcohol/drug abuse, is linked to accelerated mental decline and an increased risk for memory problems. While these toxins are well-known, others are less obvious and can come from unexpected places. Among these hidden toxins are “forever chemicals.” What Are Forever Chemicals? The scientific term for forever chemicals is PFAS (per- and polyfluoroalkyl substances). These manmade chemicals are common in consumer products that are grease-, stain-, and water-resistant. This includes non-stick cookware¹ and waterproof clothing. So, why are they called forever chemicals? Because they’re practically indestructible. Unfortunately, these toxins are difficult to avoid since they’re in so many products we use every day. And here’s the really bad news…they’re inside us too. A Brief History of PFAS In 1946, the DuPont manufacturing company introduced the non-stick cookware known as Teflon. Numerous fluorinated chemicals were created based on Teflon, and they were used in a variety of products. A short time later, 3M became the main manufacturer of PFAS products. In 1950, 3M studies confirmed that PFAS could pollute the human blood. By the 60s, joint 3M and DuPont animal studies showed that PFAS were harmful to health. Both companies found a link between PFAS and extreme illness in many of their employees in the 80s. The Teflon chemical was discovered in the drinking water in Parkersburg, West Virginia in 2001. This led to a class-action lawsuit against DuPont, which knew PFAS were hazardous to its workers and the local community. The lawsuit initiated several studies, some of which link Teflon to serious medical conditions. The Problem with PFAS According to one health expert, PFAS are harmful for three main reasons: PFAS are extremely hard to break down in the environment and in our bodies. They’re hard to contain because they move through the environment rapidly. Even low levels of exposure to PFAS can be damaging to our health. As if that isn’t bad enough, many manufacturers choose not to disclose the use of PFAS in their products. How Do PFAS Impact Health? Numerous animal or human studies have linked PFAS to: Reproductive problems Endocrine disruption Weakened childhood immunity Increased cholesterol Low birth weight Severe liver and kidney issues Many independent studies have shown the negative impact of PFAS on people of all ages. PFAS were found in the breast milk, umbilical cord blood or bloodstreams of 98% of participants in a NHANES survey.² Common Items with PFAS Keep an eye out for PFAS in these everyday products: Clothes Be sure to look for PFAS when purchasing shoes, raincoats, yoga pants, and other accessories. Check the labels on stain- or water-repellent clothes, such as Gore-Tex jackets. Food Alarmingly, PFAS have found their way into foods. The chemicals used in many non-stick pans can get into cooked foods. Also, PFAS can find their way into foods via air, soil, and water. Paper and Cardboard PFAS are widely used to coat pizza boxes, fast food wrappers, microwave popcorn bags, and many other paper goods to make them grease resistant. Water According to data collected by the Environmental Working Group and Northeastern University, PFAS have been found in the water systems of 43 states. Contamination can come from industrial dumping into rivers or lakes, or the seeping of PFAS into groundwater from trash or landfills. It’s believed that over 200 million Americans have PFAS in their drinking water.³ Furniture and Carpets Stain-resistant furniture and carpets treated with Scotchgard, Stainmaster, or other fabric treatments can contain PFAS. Personal Care Products Some scientists from EWG have discovered PFAS in 66 personal care products from 15 brands. These products include shampoo, shaving cream, and sunscreen. Other Home Goods Many home goods contain PFAS. These include a wide range of items from dental floss to mattress pads to umbrellas. Always check labels for PFAS. Reduce Toxic Exposure 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 toxins, it’s a good idea to ditch personal care and cleaning products that contain harmful ingredients. Also, keep an eye out for forever chemicals when purchasing clothes, non-stick pans, and other home goods. Remember, 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. References: 1. Sajid, M., & Ilyas, M. (2017). PTFE-coated non-stick cookware and toxicity concerns: A perspective. Environmental Science and Pollution Research, 24(30), 23436–23440. https://doi.org/10.1007/s11356-017-0095-y 2. Calafat, A. M., Wong, L.-Y., Kuklenyik, Z., Reidy, J. A., & Needham, L. L. (2007). Polyfluoroalkyl chemicals in the U.S. population: Data from the National Health and Nutrition Examination Survey (NHANES) 2003–2004 and comparisons with NHANES 1999–2000. Environmental Health Perspectives, 115(11), 1596–1602. https://doi.org/10.1289/ehp.10598 3. Andrews, D. Q., & Naidenko, O. V. (2020). Population‑wide exposure to per‑ and polyfluoroalkyl substances from drinking water in the United States. Environmental Science & Technology Letters, 7(12), 931–936. https://doi.org/10.1021/acs.estlett.0c00713
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How Fit Is Your Brain? Take the Brain Type Test!
Have you ever taken a personality test? Did you feel like it was an accurate representation of who you are? If not, it isn’t you. Many personality quizzes have fundamental flaws. To fully understand those flaws, let’s take a brief look at the evolution of personality assessments and identify the one test that’s actually helping people understand themselves and others better. History of Personality Tests Throughout history, many have attempted to categorize people based on their personality type. The Greek physician Hippocrates described four fundamental temperaments he believed were caused by an excess or lack of bodily fluids (blood, yellow or black bile, or phlegm). Four terms grew out of that initial concept: choleric, melancholic, phlegmatic, and sanguine. The “Four Temperaments” explained: Choleric (take-charge, decisive, goal-oriented) Melancholic (thoughtful, reserved, sad) Phlegmatic (relaxed, peaceful, easy-going) Sanguine (outgoing, social, risk-taking) Though many consider this model the gold standard of temperament classifications, several other personality assessments have become popular in recent decades. Types of Personality Tests Personality tests are prevalent today, thanks, in large part, to growing interest in neuroscience and mental health, and the ease of access provided by the internet. Here are some of the most well-known assessments: Myers-Briggs: This test places people into different personality categories based on four sets of behaviors: Extroversion vs. Introversion, Sensing vs. Intuition, Thinking vs. Feeling, and Judging vs. Perceiving. DISC: Often used in business, this test is based on four traits: Dominance, Influence, Steadiness, and Conscientiousness. Big Five: This test examines five basic dimensions of personality: Extroversion, Agreeableness, Openness, Conscientiousness, and Neuroticism. Schools, businesses, and therapists use these tests to better understand students, employees, and patients. They can give people a sense of uniqueness and belonging. Yet, despite their widespread use, there’s surprisingly little neuroscience underlying their practical application. Or to put it a different way, most personality tests fail to look at the source of what makes a person unique…the brain! The Fundamental Flaws of Personality Tests Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA). Brain Health Assessment This science-based, paradigm-shattering personality test: Is powered by the world’s largest database of functional brain scans – 200,000 and growing. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. What Makes the BHA Different? The BHA provides 2 powerful tools based on your answers: Your Brain Type Your Brain Fit Score Brain Type Test Knowing your unique Brain Type can help you answer some basic questions, like: Why do I do what I do? How well do I function in the world? What makes me happy or unhappy? Is my brain healthy? How can I improve my brain? The 16 Brain Types With the help of brain SPECT scans and millions of questionnaires, we've discovered 16 unique Brain Types. Here are the 5 primary Brain Types: Balanced Spontaneous Persistent Sensitive Cautious Brain Types 6–16 are a combination of Types 2–5. Spontaneous-Persistent Spontaneous-Persistent-Sensitive Spontaneous-Persistent-Sensitive-Cautious Persistent-Sensitive-Cautious Persistent-Sensitive Persistent-Cautious Spontaneous-Persistent-Cautious Spontaneous-Cautious Spontaneous-Sensitive Spontaneous-Sensitive-Cautious Sensitive-Cautious Learning your Brain Type is a crucial first step in supporting your brain. The next step is to determine your brain’s level of fitness. Brain Fit Score Based on your answers in the Brain Type Test, you’ll be given a Brain Fit Score. In your report (sent via email), you’ll receive diet and lifestyle recommendations. Also included is a suggested supplement regimen customized for your specific Brain Type. The Right Supplements for Your Brain Would it surprise you to know that many of the supplements in the marketplace today have little or no backing from human clinical studies? Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Take the Brain Type Test Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA 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 our full list of brain healthy supplements, please visit us at BrainMD. MEDICAL DISCLAIMER: The purpose of this quiz is to provide general information regarding brain types related to healthy brains. Taking this quiz is not intended to diagnose, cure, treat, or prevent any condition, nor does it create a physician/patient relationship between you and Dr. Amen or the other physicians at Amen Clinics. Please consult a mental health professional if you believe you have a mental health concern.
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What Are the Different Types of PTSD?
What comes to mind when you think of post-traumatic stress disorder (PTSD)? Maybe the flashbacks soldiers experience after returning from combat? Or perhaps losing a friend or loved one in an accident? It’s true that PTSD typically results from witnessing or experiencing traumatic events and life-threatening occurrences like these, as well as others such as natural disasters, assaults, and abuse. Yet, our understanding of trauma has evolved and broadened in recent decades. We now know that the diagnostic definition of PTSD also includes a related disorder called Complex PTSD, which can result from the accumulation of smaller stresses or traumas, often experienced in childhood, or even a significant emotional trauma. Additionally, we know that these traumas can cause changes to the brain and behavior, compromising health and well-being for many people. Let’s take a closer look at PTSD, and what can be done to treat it. What Is PTSD? When we experience an actual traumatic event or series of events, the body’s stress response is triggered. Our built-in “fight-or-flight” response releases cortisol and other stress hormones into our brain and body. This causes our heart rate to increase and prepares our muscles either to run away from whatever could hurt us or to freeze. In normal circumstances, the stress response system turns off after the threat passes. When we experience a life-threatening situation or trauma, parts of the brain turn off, allowing us to focus on escape/survival. This can result in some of the trauma’s memories getting placed in non-cognitive areas of the brain, such as the sensory system (associated with sights, sounds, and smells), or in the body. When a person struggles with PTSD, the brain doesn’t process the trauma correctly. The memory of the event isn’t filed in the past; the brain and body experience it in the present. The body’s stress response remains engaged, and the brain stays on high alert for potential danger, even when no danger exists. With the traumatic memory placed in the sensory system, sights, sounds, and smells can become triggers. Research shows that the brain’s amygdala, hippocampus, and prefrontal cortex are affected by trauma. It’s believed that the symptoms of PTSD represent the behavioral manifestation of the stress-induced changes in the brain’s structure and function. Signs and Types of PTSD The most common signs of PTSD include: memories/flashbacks nightmares disrupted sleep low mood anxious feelings general irritability hypervigilance jumpiness trouble concentrating intense guilt or shame PTSD increases the risk of addictive behaviors, risky behaviors, and suicidal thoughts. While PTSD (including Complex PTSD) is a broad diagnosis, there are several types of PTSD that professionals use to help diagnose and treat sufferers. Here are the types of PTSD: Acute Stress Disorder – Feelings of anxiousness and avoidance may develop within a month after a traumatic event, but it isn’t PTSD yet. Dissociative PTSD – When an individual detaches from the trauma, feeling very separate from the event or “outside” of his/her own body. Uncomplicated PTSD – When an individual re-experiences the traumatic event and avoids people and places related to the trauma, but it isn’t associated with other mental health issues. Comorbid PTSD – When an individual shows signs of PTSD plus an additional mental health issue like low mood, feelings of anxiousness/panic, or addiction. Complex PTSD Complex PTSD typically results from prolonged or chronic trauma (frequently experienced in childhood), such as ongoing physical, emotional, or sexual abuse. Adverse childhood experiences (ACEs) are highly associated with Complex PTSD. When there are more ACEs, the greater the chances of developing PTSD. ACEs broaden the causes of PTSD, which also may include: parental separation or divorce untimely death or suicide of a friend or family member active substance abuse in the family mental health disorders in a family (especially untreated ones) neglect poverty instability or lack of adequate shelter incarcerated family members Some emotional traumas can lead to Complex PTSD as well, such as verbal or emotional abuse, or prolonged neglect. Emotional trauma is any kind of overwhelming experience or series of highly distressing events that exceed an individual’s ability to process the emotions involved and cope satisfactorily. This often happens in childhood but can happen in adulthood too. These nonviolent causes of trauma and PTSD produce additional signs such as dysregulation, aggressive behavior towards self and others, forgetfulness and dissociation, somatization, distrust, shame, and self-hatred. There also may be issues with low self-esteem, where the sufferer feels somehow to blame for their trauma (especially when the trauma involves childhood caregivers). They may also experience emotional dysfunction and relationship problems, often staying in unhealthy relationships because it feels normal. Treatment for PTSD The good news is that PTSD and Complex PTSD can be treated. Research shows that cognitive behavioral therapy can help reduce the symptoms of PTSD, as well as reverse the underlying neurobiology in the brain. EMDR (eye movement desensitization and reprocessing) is another treatment that’s been effective for many people with PTSD. Also, there are lifestyle measures you can take, such as practicing yoga, eating a brain healthy diet, exercising regularly, reducing alcohol consumption, and practicing mindfulness meditation. If you recognize the signs of PTSD in yourself or a loved one, reach out to a trauma-informed mental health professional for help. Recovery from PTSD may take time and a concerted effort, but it is possible! 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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3 Natural Ways to Heal Your Leaky Gut
The gastrointestinal (GI) tract or “gut” has a lining that separates its contents from the body’s other tissues and organs. The gut houses a diverse resident population of bacteria, along with some viruses and fungi. These are usually good for us. We give them food and shelter and they help us run our life processes. In ecology, this is called symbiosis – both sides helping each other. The microorganisms in the gut are the most populous symbiotic communities in the human body. These communities are associated with various “microecologic” zones. Of these, the gut bacterial community or “gut microbiome” is the best understood. Good Bugs vs Bad Bugs The gut microbiome contributes substantially to the synthesis of neurotransmitters that are active on the brain, such as GABA (gamma-aminobutyric acid) and serotonin. Growing research indicates that by making such neurotransmitters, the gut microbiome helps maintain mood, mental acuity, healthy immunity, and overall wellness. A healthy GI tract is home to at least a half-pound of friendly bacteria, which is an estimated 30 trillion bacteria – about the same number of bacterial cells as the total number of human cells in the body. These can belong to the thousand different bacterial species that comprise the body’s highly complicated ecosystems. Of the trillions of bacterial cells in the gut (each person houses around 300 different species), some are beneficial to our health and others are harmful. And, in a classic “good guys vs. bad guys” scenario, they’re all trying to establish dominance in our microbiome. The friendly bacteria in the gut are constantly jockeying for space against unfriendly, potentially troublesome bacteria. When the bad bugs succeed in crowding out the good bugs, they can damage the gut lining so much that it loses its capacity to seal off the gut contents from the surrounding tissues, and leaky gut can develop. What’s a Leaky Gut? Intestinal permeability also called “leaky gut,” can allow partially undigested food molecules, bacteria, viruses, and other foreign agents to escape the restrictions of the gut contents and access the bloodstream to be transported around the body. As these foreign agents pop up in unexpected locations, they can trigger inappropriate responses in the immune cells that routinely patrol our tissues. These “sentinel” cells in turn will mobilize aggressive immune actions that can result in physical and even mental difficulties. You can take certain natural steps to fortify your gut lining, such as increasing the levels of good bacteria in your gut. To ensure well-balanced immune function, implement these strategies to help protect your microbiome and prevent leaky gut… 3 Natural Ways to Prevent Leaky Gut & Protect Your Good Bugs Eat Gut-Healthy Foods A healthy microbiome can be thrown off balance by numerous factors, especially the standard American diet (SAD), which is low in fiber and lacks vitamins and other nutrients essential for human gut lining cells. Junk food can shift the microbial balance in a negative direction. Also, high sugar intake can encourage excessive growth of yeasts that contribute to leaky gut. By contrast, early human societies discovered they could benefit more from specific foods if they fermented them first. Certain of the bacteria traditionally used in food fermentation are closely related to the good bacteria that reside in the gut. By eating well-defined fermented foods, you obtain supplies of these friendly bacteria. Probiotics are found in a variety of foods, including: Yogurt Kefir Fresh sauerkraut Raw dandelion greens Miso Tempeh Kimchi Kombucha tea Reduce Stress Levels Gut bacteria are vulnerable to assault, most notoriously by antibiotics. But emotional stress, being overweight or obese, environmental pollutants, and negative lifestyle factors such as smoking, drinking, or other bad habits, also can deplete friendly gut bacteria. Studies show that stress can decrease healthy gut flora. Persistent, unmanaged stress raises cortisol (the stress hormone) levels which can damage your gut flora and stop the gut from working properly. Research has established that taking a probiotic supplement can help reduce the stress response. Probiotic Supplements In 2001, the World Health Organization defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In the intervening years, clinical research on probiotics has exploded. Sadly, many of the strains being used in commercially available probiotic supplements haven’t been tested in clinical trials to document their health benefits. Without such controlled research, we can’t be sure that using these strains will be of any help to our gut, brain or body. To establish health benefits, a probiotic strain must be put through a controlled clinical trial, performed on the very same strain in the very same ratio as present in the supplement, because even good bacteria can compete or interfere with each other. Certain strain combinations have been found to improve immune, intestinal, liver, lung, and skin health, as well as healthy glucose metabolism and healthy inflammatory balance. Science-based probiotic supplements have been found to benefit practically every organ system, including the brain. “When your gut isn’t healthy, your brain will not be healthy. Intestinal problems increase inflammation, a low-level fire that destroys your organs, and increases your risk for moodiness, nervousness, pain, and memory issues. When we take antibiotics or eat pesticide-laden foods, it upsets this delicate balance and we are much more likely to get sick. Eat right and take probiotics. I designed ProBrainBiotics to give people an easy way to get the beneficial gut bacteria they need in one easy-to-use supplement.” - Daniel G. Amen, MD BrainMD's Clinically Tested, High-Quality Probiotic Supplements ProBrainBiotics ProBrainBiotics is the first commercially available probiotic supplement shown to benefit both intestinal and brain function. It has identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences. These strains are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175. These powerful strains: Help repel harmful bacteria Maintain the tight seal of the gut lining to help prevent leaky gut Can survive exposure to the stomach acids, to reach the intestines Support healthy gut immune functions In the two clinical trials, these probiotic strains were shown to improve intestinal discomfort related to stress. They were also found to measurably promote healthy mood and assist in coping with occasional anxiety. ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule. It offers seven probiotic strains, all with health benefits documented from clinical trials. This breakthrough formula provides each of its seven strains at live cell counts that equal or exceed the counts that produced benefits in clinical trials: 1 CFU (Colony-Forming Unit) is one live bacterium able to make new bacteria. Each strain is tested for identity, safety, and ease of use. Click to read an indepth overview of each of the 7 strains for ProBrainBiotics MAX ingredients. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding ProBrainBiotics to your daily vitamin regimen to help boost your immunity. Remember, if you take good care of your gut, it will take good care of you! 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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What Are the Best High-Quality Omega-3 Sources?
With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. EPA and DHA The omega-3 essential fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are called essential for a reason – our brains need these specific omega-3 essential fatty acids to function optimally. They’re practically vitamins because we have to get most of our daily allowance of them from our diet. Both are fundamental to the structure and functioning of all our cells, particularly our 200 billion brain cells. In a 2017 study, the Amen group and other researchers reported that individuals with higher EPA and DHA levels tended to have higher blood flow to the brain, as measured from SPECT scans. The heart and circulation followed a similar scenario: higher levels of EPA and DHA translated to better overall health. Omega-3 Foods Omega-3 EPA and DHA and certain omega-6 fatty acids are essential for our health, but the modern diet gives us too little of the former and too much of the latter. Most Americans eat a diet light on omega-3 rich foods (fatty cold-water fish, grass-fed meats, and to a lesser extent walnuts and oils of canola and soybeans); and heavy on omega-6 foods (feedlot meats, farmed fish, oils of corn, safflower, sunflower, cottonseed, and peanuts). Even with the most carefully selected diet, it’s difficult to have a healthy balance of omega-3s to omega-6s. Numerous scientific surveys have reported that most American adults aren’t getting enough EPA and DHA in their diet. The daily average runs around 100 mg for kids and 140 mg for adults. The minimum intake recommendations are 500 mg per day, and recent research suggests they should be even higher. Many packaged foods that claim to contain omega-3s may only offer a marginal health benefit. In addition to concerns over the quality of their ingredients, many of these processed foods have minimal amounts of omega-3s. Read the label carefully. Unless it specifically states EPA or DHA, you’re unlikely to get any omega-3 benefit from these foods. Omega-3 Fish Sources Commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6s and often carry toxins) and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. Vegans and vegetarians can take algae-sourced supplements that provide EPA and/or DHA, but these can be expensive. Omega-3 Plant Sources Though plant oils are being promoted as omega-3 sources, land plants don’t make EPA or DHA. The only way for us to get enough of them is through foods or supplements. A few plant foods have omega-3 alpha linolenic acid (ALA), but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. If you need a natural omega-3 supplement from either a fish source or plant source, we've got you covered... 2 Ultra-Pure, High-Quality Omega-3 Supplements We all have nutrition gaps. That’s where dietary supplements come in. They’re called supplements because they supplement our diet with the nutrients we might be deficient in. If getting enough EPA and DHA from foods has become a challenge, consider taking a highly concentrated, thoroughly purified fish oil supplement. Omega-3 Power Omega-3 Power is a potent fish oil concentrate that supplies substantial allowances of EPA and DHA. 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. EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair. Since neither of these omega-3s can be efficiently made by the body, optimal intakes must come from foods and supplements. Ultra-pure Fish Oil Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate as many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. Omega-3 Power is tested by independent labs to ensure freshness (lack of rancidity) and for over 250 potential environmental contaminants, including mercury, lead and other heavy metals, PCBs, PBBs, dioxins, furans, and a diverse range of other organic pollutants. 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. Algae Omega-3 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. 2 Omega-3s To Meet Your Needs 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. Further Reading Amen, DG, Harris WS, Kidd PM, others, 2017. Quantitative erythrocyte omega-3 EPA + DHA levels are related to higher regional cerebral blood flow on brain SPECT. Journal of Alzheimer's Disease 58, 1189-1199. Harris WS, Mozaffarian D, Lefevre M, others, 2009. Towards establishing dietary reference intakes for eicosapentaenoic and docosahexaenoic acids. Journal of Nutrition 139, 804S-819S. Tan ZS, Harris WS, Beiser AS, others, 2012. Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology 78, 658-664. Messamore E, McNamara RK, 2016. Detection and treatment of omega-3 fatty acid deficiency in psychiatric practice: Rationale and implementation. Lipids in Health and Disease 15:25 (13 pages).
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Here Are Some of the Top Benefits of Sound Therapy
Did you know that sound has been inextricably linked to health and healing for millennia? The History of Sound Here’s a brief history of sound therapy: The earliest record of sound being used as a healing tool dates back more than 40,000 years to the Aboriginal people of Australia. In Greek culture, Pythagoras, known as the “father of music,” discovered musical intervals and used sound and harmonic frequencies for healing. In fact, he was the first to prescribe sound as medicine. Singing bowls found their origin in Mesopotamia more than 5,000 years ago. The cultures of Tibet, Nepal, and India have singing bowls in their history too, dating back roughly 2,000 years. Today, there are many types of sound therapy and music therapy. Sound healing (also called sound bathing) makes use of Tibetan singing bowls, crystal bowls, gongs, tuning forks, bells, drums, and more, to calm the mind and spirit. About Sound Healing Typically, a sound healing program is about an hour. It’s led by sound bath practitioners trained to use various instruments (and may include vocal sounds) to facilitate meditation, relaxation and, ultimately, healing. The sound waves created by these instruments are thought to help calm, balance, and promote well-being in those who are in their presence. Although research is still new, studies suggest this kind of sound therapy promotes relaxation, helps to boost mood, and may even provide some pain-relieving benefits. You’ll find sound healing offerings in most major cities. One Southern California sound bathing duo named Michael and Jahna combine ancient Tibetan singing bowls, guitar, mindfulness, song, and ethereal vocal toning to create an impactful sound bath. According to Jahna Perricone, participants report experiencing a state of greater cohesion, clarity, relaxation, inspiration, and creativity, after a sound bath. While observational studies have shown certain benefits of sound therapy, exactly how it works remains a bit of a mystery. Sound healing practitioners believe that our bodies contain different energy frequencies. Sonic frequencies are thought to reattune these energies when they’re “off.” It’s also believed that basking in the bath of sound may impact brain waves to promote deeper states of relaxation. 4 of the Top Benefits of Sound Therapy Recent research has indicated several physiological and psychological benefits from sound healing. 1. Stress Reduction A recent study involving 105 participants measured heart rate variability (HRV) parameters after a 40-minute Himalayan singing bowls sound bath meditation. A trend showing overall relaxation and statistically significant reduction in heart rate were observed. The researchers concluded that the physiological measurements “indicated a consistent reduction in heart rate throughout the meditation and a reduction in overall sympathetic tone and an increase in parasympathetic tone.” Sympathetic tone refers to the sympathetic nervous system, which is typically engaged with high activity and stress. The parasympathetic tone refers to the parasympathetic nervous system, which is in play during times of rest, repair, digestion, and relaxation. The stress-reducing effects of sound therapy may help promote healthy blood pressure. A study examining Himalayan singing bowls as an adjunct therapy to relaxation showed healthier blood pressure levels amongst participants post-sound bath. Another study from 2019 looked at heart rate variability with two different forms of relaxation – Himalayan singing bowls and supine (lying flat) silence. Both groups achieved relaxation, but the group that participated in a 20-minute session of Himalayan singing bowls had stronger markers of consistent relaxation and stress reduction, over the other group. It’s not all singing bowls though! A 2015 study that focused only on gong baths showed that participants found the sound vibrations healing or relaxing. 2. Boosts Mood and Well-Being An observational study of 62 participants exposed to sound healing via a singing bowl meditation showed that participants experienced less tension, anxious feelings, fatigue, and low mood after the meditation. Additionally, a feeling of spiritual well-being significantly increased across all participants. 3. Reduced Pain In the same observational study, participants reported reductions in pain. Specifically, the group aged 40 to 59 who were new to this type of healing meditation showed the largest reduction in pain scores. 4. Potential Immune Boost A study on music therapy showed markers of boosted immune function in active participants. These participants engaged in a 30-minute session where they played various percussive instruments and sang. It’s believed that a similar effect occurs when sound bathing, especially in groups that actively make sound along with the sound healing instruments. A Final Note Perhaps the best way to fully understand the relaxation benefits of sound healing is to experience it firsthand. With all the promising benefits researched so far, it appears there’s nothing to lose from participating in a sound bathing session except possibly stress, a low mood, and pain! 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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Strength Training: Some of the Best Ways to Stay Strong Over the Long Haul
One of the best brain healthy habits is getting regular exercise. Importance of Exercise Exercise improves the flow of oxygen, blood, and nutrients to the brain, which helps it to function at its best. Physical activity can help protect the body against many health problems, including high blood sugar levels. Also, a regular exercise routine can help reduce stress, improve sleep, enhance mood, and support healthy blood pressure levels. Aerobic exercise aids the process of neurogenesis, which helps maintain memory and protects against cognitive decline and recall issues. Exercise can help bolster mental and physical fitness across the lifespan. The Secret to Longevity Did you know that a key predictor of longevity is the amount of lean muscle mass you have on your body? The “use it or lose it” saying certainly applies to aging. Without a consistent exercise regimen, your muscles may become weak and flabby and your joints stiff and brittle. No matter your age, moderate exercise can help prevent memory problems, improve mood, boost focus, and enhance your brain’s ability to repair itself. One of the types of exercise that can be a boon for people of all ages is strength training. Strength Training Basics Strength (or resistance) training is a physical activity designed to improve muscular fitness by exercising different muscle groups against external resistance. You don’t need to become a bodybuilder or join a gym to enjoy the benefits of strength training. Weight training is user-friendly and can be done at home. Resistance can come from many things including: your own body weight traditional free weights/dumbbells weight machines medicine balls resistance bands elastic tubing soup cans or milk jugs filled with sand Strength training can be modified so that people of all ages, body types, and fitness levels can participate. Strength Training Benefits When you build muscle through strength training, you also may improve your brain health. A review of research published in the American Journal of Lifestyle Medicine found that strength training is associated with numerous health benefits, including a brighter mood and reduced feelings of anxiousness in healthy adults, improved cognition and memory among older adults, and better self-esteem. Two of the best physical benefits of resistance training is that it helps prevent muscle loss and helps to increase bone mineral density. As we age, muscle mass decreases approximately 3-8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. All aging adults are at risk for bone loss, including post-menopausal women. Using resistance exercises to work your muscles can help fire up the metabolism to burn more calories, which can aid in weight loss and help to lower abdominal fat. It also can improve sleep, normalize blood sugar and cholesterol levels, support cardiovascular health, and increase flexibility and mobility. It’s recommended to incorporate some form of resistance training into your schedule 2 to 3 times a week. Muscle burns more calories than fat, so the more muscle you have, the more calories you’re likely to burn. Strength Training and Mood Resistance training may help improve mood and overall well-being. Like aerobic exercise, strength training stimulates the brain’s pituitary gland to release endorphins, which are morphine-like hormone molecules that enter the brain’s neurons. This action can block pain impulses, resulting in a mildly euphoric feeling. Another chemical stimulated by aerobic exercise and strength training is called brain-derived neurotrophic factor (BDNF). BDNF is produced in the hippocampus and has mood-boosting properties. It’s important to ensure healthy levels of this protein since BDNF is found in lower levels in people who suffer from mood problems. Strength training can produce feel-good effects in the brain, which may help improve your mood. Start a Strength Training Routine with These Simple Exercises! An easy way to begin a strength training regimen is with movements that require you to use your own body weight as resistance, like: squats with a chair push-ups planks These exercises will help strengthen your core and support your posture. The American College of Sports Medicine recommends doing 8-12 repetitions of 8-10 different exercises that target all major muscle groups at least twice a week. Also, they recommend giving yourself at least one day off after a strength training session. The American Council on Exercise offers a free collection of body-weight exercises. These are great for all levels of fitness. Also, you can work with a personal trainer or take a strength training fitness course. For added convenience, many personal trainers and fitness studios now offer online options. Caution: avoid excessive exercise, which can cause free radicals to attack your cells, damage your DNA, and accelerate aging. Stay Strong Exercise is a great way to feel better, gain health benefits, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Many have discovered the positive physical and mental effects associated with strength training. Though any exercise can benefit the brain and body, incorporating these strength training exercises into your workout routine can help keep you strong and fit as you age! 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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Best Natural Ways to Prevent Hair Loss as You Age
Hair is one of several physical characteristics that makes us human. Our hair is closely woven into how we see ourselves in the world. Hence, it can be deeply disturbing for the estimated 80 million Americans (roughly 50 million men and 30 million women) who experience some form of hair loss. Indeed, medical experts have noted that losing one’s hair can bring on feelings of loneliness, shame, lack of confidence, isolation, and a poor self-image. One study on the psychological effects of a certain form of hair loss found higher rates of low mood and anxious feelings in those with hair loss than in the general population. While alopecia is the general medical term given to hair loss, there are a number of different types that stem from a variety of causes – including genetics, stress, hormonal changes, particular hairstyles and hair products, medications, and several medical conditions. The good news is that there are solutions. By taking certain measures, you can prevent hair thinning, learn how to stop hair loss, and regrow hair naturally. Types of Hair Loss There are many types of hair loss – here are several of the most common: Shedding According to the American Academy of Dermatology, it’s normal to lose 50 to 100 hairs a day. However, if you’re losing significantly more hair than that a day, you may be shedding. This condition is typically temporary and has to do with a period of stress. The shedding usually occurs a few months after a stressful event. Common stressors include significant weight loss, giving birth, stopping birth control, a major illness or surgery, high fever, the death of a loved one, or divorce. This kind of hair shedding is called telogen effluvian, and it usually stops when your body readjusts. After about six to nine months, your hair grows back to its normal fullness. However, if you remain stressed, the hair shedding can continue long-term. Male and Female Pattern Hair Loss This type of hair loss, called androgenic alopecia, is the kind you inherit. Hair follicles shrink and eventually stop growing hair. It can start as early as the teens, but many start noticing thinning in their 30s or 40s. Age-Related Hair Loss Most of us lose some hair as we grow older and hair growth slows. At some point, our hair follicles stop growing, and our scalp thins. Alopecia Areata Alopecia areata develops when your body’s immune system attacks hair follicles, causing hair loss. The most important thing you can do if you notice hair loss is to see a medical doctor to get an evaluation. Accurate diagnosis can help lead to an effective treatment. 5 of the Best Natural Ways to Promote Healthy Hair Growth Here are a few things you can do to support healthy hair growth: 1. Reduce Stress If stress is causing your hair to shed, it’s vital that you to find ways to relax. Take a yoga class, exercise regularly, practice meditation and deep breathing, or enjoy relaxing hobbies like reading or baking. 2. Adopt a Healthy Diet Eating a diet rich in fresh vegetables and fruits, lean meats and healthy fats (fatty fish, avocados, nuts), can have tremendous health benefits. Avoid excess alcohol, red meat, refined carbohydrates, sugar, food additives, and artificial sweeteners. 3. Use Gentle Chemicals If you wear a hair style that pulls at your scalp, such as tight braids, dreadlocks, or ponytails, it could be contributing to your hair loss. Wear your hair loose or down. Try to eliminate hair care products with harsh dyes and chemicals. Also, don’t use heated appliances, which can be hard on your hair. Talk to your hairstylist about using gentler products and consider purchasing a quick-dry towel so you don’t have to blow-dry your hair. 4. Get Proper Nutrients It’s important to have a consult with your doctor before taking any supplements or dramatically shifting your diet. Hair loss is often related to deficiencies in certain amino acids, the building blocks of protein, as well as minerals (iron, zinc, copper) and vitamins (folic acid, biotin, vitamin C, D, and A). You can get more protein in your diet by eating Greek yogurt, protein powder, lean poultry or fish, and beans and rice. Also, high-quality supplements can help fill nutrition gaps with vitamins and minerals. 5. Moisturize Your Scalp Coconut oil, olive oil, and essential oils (mixed with a carrier oil) are all wonderful moisturizers for your scalp. A healthy scalp helps to support healthy hair growth. Once a week, or a few times a month, massage about two tablespoons of one of these oils into your scalp for 15 to 20 minutes before shampooing your hair. Olive oil has antioxidant and antibacterial properties that can be beneficial to scalp health. Coconut oil has anti-fungal properties that can be useful if you suffer from any kind of fungal hair loss. Lavender oil is an especially good essential oil to promote hair growth. The Final Cut A dermatologist can provide you with many more options, including medication (if needed), laser therapy, hair transplant, and more. Of course, while dealing with hair loss, wigs, new hair styles (including shaving your head bald), and hats can all help to create a stylish look. 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 Foods Rich in Healthy Fats
Since approximately 60% of the human brain is fat, feeding your brain plenty of healthy fat is, you guessed it, a no-brainer. Healthy fats play an important structural role in your brain cell membranes as well as a vital role in how your cells function. The omega-3 essential fatty acid docosahexaenoic acid (DHA) is the most abundant omega-3 found in the brain and is important for maintaining nerve cell structure and function. Another omega-3, eicosapentaenoic acid (EPA), helps support mood and emotional balance. Though we need plenty of healthy fats in our diet, many fail to get enough. Worse, they may eat too many foods with bad fats. So, what makes a fat good or bad? Let’s take a look... Bad Fats Saturated Fats Saturated fats naturally occur in red meat and full-fat dairy products. Since these fats are typically solid at room temperature, they’re often referred to as “solid fats.” Consuming excessive foods with saturated fat can lead to an increase in the LDL cholesterol in your blood. This can lead to complications with various bodily systems including heart health. The American Heart Association recommends that only 5-6% of your daily calories should come from saturated fat. Trans Fats Trans fats are primarily found in processed foods that add hydrogen to vegetable oil. This makes the oil solid at room temperature, which allows foods to have a longer shelf life. Many restaurants use partially hydrogenated vegetable oil in their deep fryers because it can be stretched farther than some other oils. Trans fats are frequently found in such foods as: Baked goods Microwave popcorn Fried foods Stick margarine Shortening Frozen pizza Nondairy coffee creamer Trans fats can increase LDL cholesterol and decrease HDL cholesterol, which can lead to an increased risk of heart, brain, or other organ system issues. Good Fats Unsaturated Fats Unsaturated fats remain in a liquid state at room temperature. The two main types are monounsaturated and polyunsaturated fats. Monounsaturated Fats These fats are in most animal fats, including beef, chicken, and pork. It’s recommended to eat lean sources of these meats, especially red meat, to avoid higher intakes of saturated fat. They also can be found in many oils, including canola, olive, safflower, and sunflower oils. Polyunsaturated Fats These fats are found in many seeds, including flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds. Polyunsaturated fats are in many nuts, too, such as pine nuts and walnuts. Omega-3 fatty acids belong to this category of fats and are found in fatty fish such as herring, salmon, and sardines. Eating these types of fats may help improve blood cholesterol levels. Now that we’ve identified some good and bad types of fats, what are some of the best foods that contain good fats? 5 of the Best Foods Rich in Healthy Fats Avocado Avocados provide a dynamic duo of healthy fat and fiber, which can help lower triglycerides. Most of an avocado’s fat is oleic acid, a monounsaturated fat also found in olive oil. In one study, half the participants who ate an avocado-rich diet showed a 22 percent reduction in triglyceride levels. The fiber and fat help to support healthy blood sugar levels too, which is helpful for sustaining energy. Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. Egg protein contains all nine essential amino acids that the body can’t produce on its own. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with generous amounts of protein and fat (much of which is healthy monounsaturated fat), and is low in calories and carbs. Here’s the impressive nutrition profile of eggs. Nuts If you’re worried about the fat content of nuts or that they’ll cause weight gain, don’t fret. Nuts contain healthy monounsaturated and polyunsaturated fats, rather than saturated fats found in foods like butter. 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 peanuts and pistachios. Packed with protein and fiber, walnuts keep you full longer, so you won’t be as tempted to grab an unhealthy snack. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is an abundant fish and is popular among fish-eaters. Getting plenty of the omega-3s in salmon can help your body make less triglycerides in the liver. One review of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Seeds Chia seeds and flaxseeds are full of plant-based protein to keep you satiated, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy immune function as well as blood flow, blood pressure, and blood sugar. Embrace Healthy Fats Key takeaway: not all fats are bad. It’s recommended that you eat an abundance of good fats to support your health, such as nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Be sure to add these healthy fats to your diet. Also, try to minimize your intake of saturated fats and skip trans fats altogether. Healthy eating! 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. 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