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Benefits of Grieving: How to Deal with a Loss
Loss is an inevitable fact of life, and where there’s loss, there’s grief. Grief is the acute pain that accompanies loss. While grief is usually associated with the death of someone or something important to us, like a family member, dear friend, or beloved pet – it isn’t limited to death. We can experience grief with any kind of major life change such as the ending of a relationship, divorce, a child leaving home, retirement, or even a change of residence. Grief is powerful. It’s a psychic pain that can be searing, even debilitating. In the throes of grief, one may feel like life will never be good again. It impacts us physiologically too. Research shows that grief is associated with higher stress, disrupted sleep, compromised immune function, and greater risk of heart health issues. While we can’t avoid grief in life, we can learn how to respond to it in ways that don’t prolong, intensify, or dismiss the pain. Let’s look at ways to constructively deal with grief and some of the unexpected benefits of grieving. Healthy Grieving We all have different ideas about grief, especially grief as it relates to death. Perhaps you’ve heard of the “Five Stages of Grief” introduced by Elisabeth Kübler-Ross in 1969. Experts today believe that grief isn’t a linear progression of stages. Instead, they see grief as a process that involves acceptance of the loss, processing that loss, adjusting to life without the person who died, and finding ways to maintain a connection with your loved ones. If you’re experiencing a loss, the following are helpful tips for healthy grieving. 1. Stay Open to the Grief Resisting, denying, staying too busy to feel, or overdoing it with numbing behaviors will make grief worse. What you resist persists. Be willing to deal with the pain of grief. Make space for your grief. Feel it, don’t fight it, and don’t try to rush through it. It may be helpful to think of the pain as a way of honoring the beauty and love of what’s been lost. 2. Give Your Grief Expression Giving your grief expression may mean taking some time alone each day to meditate, reflect, journal, walk, or just be. It also could be creating an altar or putting up a picture of the person or pet you’ve lost. Find creative expression (i.e., painting, working with clay, dancing, playing an instrument, knitting, baking, etc.) with whatever feels right to you. Reach out to trusted friends or family members who understand your grief and won’t try to “fix it.” It can be helpful to tell your story of loss or talk about the person who died. It’s important to be able to tell your story and be heard when you’re grieving. 3. Find Restorative Distractions Grief can be messy. We can cry and express deep sadness or anger one moment, and then be ready to change the channel with a distraction the next. This is totally okay, and normal. It’s healthy to take a break from the pain. Here are some ideas: Go to a movie Show up to work Walk in nature Be of service to another person These distractions may provide a much-needed respite from the grief. 4. Don’t Try to Get Over it Experts resoundingly agree that people don’t “get over” the loss of an important person in their life, and grief has no timetable. Take that kind of pressure off yourself. Grief isn’t something to get through or get over. The acute, cutting pain of grief heals on its own timetable. And like a scar from a wound, it remains part of us, sometimes with a dull ache. 4 Helpful and Healing Benefits of Grieving It’s helpful to remember that as humans, we’re built to handle loss. And from loss can come the birth of something new. Here are just a few benefits of grieving: 1. It Can Be Transformative When we’re in acute grief, the change isn’t welcome. Yet, it’s often followed by a number of positive changes. The healing period can bring new interests and sometimes an entirely new direction in life. Your values may shift. Perhaps you’ll want to create more meaning in your life. Maybe you’ll make a career change or go back to school. 2. Greater Empathy When you experience the pain of a great loss, and another person gives you the gift of compassionate listening, it teaches you about empathy. To surrender and feel a loss fully is as human as it gets. You’ll be able to empathize when others experience loss. Also, you’ll have a greater capacity to listen with empathy. 3. Develop Strength and Resilience Especially when facing the loss of our strongest attachments – such as parents, spouses and partners, or children – we may discover hidden strengths and abilities, clarity surrounding our priorities, and profound resilience. 4. Appreciate Life and Love One of the healing benefits of grieving is that it teaches us to greater appreciate our friends and family and the meaningful moments, however subtle, we experience throughout the day. Also, we tend to value life and sacred connections more. Death teaches us that every moment matters, that we must live and love fully, knowing that what we have today could change tomorrow. We gain a new reverence for life. Relief from Grief In some cases, painful grief persists long after the loss occurs. This is often the case when there’s an untimely or tragic death, estrangement, or painful last words. With the help of a qualified grief counselor or mental health professional, even those with complicated grief can find healing and happiness again. 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.
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Brain Imaging: 2 of the Best Ways to Look at Your Brain
"Your brain is the hardware of your soul. You cannot be who you really want to be unless your brain is working right.” – Daniel G. Amen, M.D. Your brain is involved in everything you do. How you think, how you act, and how well you relate to others is directly tied to the functioning of your brain. When the brain works right, people tend to be at their best. When the brain is troubled, people tend to struggle in different areas of their life. Talk It Out Many people with troubled brains end up working with a counselor. While talk therapy can temporarily relieve emotional or psychological distress, the root of the problem may still persist, especially if a patient struggles with extreme focus, memory, or mood issues. In many cases, progress is slow because patients don’t receive tangible, visible evidence of what’s affecting them. Sadly, psychiatry is the only medical branch that rarely looks at the organ it treats. Without functional brain imaging tools, clinicians can’t accurately determine the underlying brain patterns of their patients. In fact, how can they really know what’s going on inside a patient’s brain without taking a look? Imaging Changes Everything Imaging removes the guesswork from the standard psychiatric approach of prescribing high-powered medications to treat symptoms, which is like throwing darts at a dartboard in the dark. By contrast, the approach at Amen Clinics is to look inside the brain to identify the root of the problem and to treat it with as natural a regimen as possible. If you’ve hit a wall with traditional psychiatric care or are just curious to know what’s going on inside your brain, here are two effective technologies that can provide accurate images of your brain… Brain Imaging: 2 Ways Technology Is Changing Mental Health Brain SPECT Imaging SPECT (single photon emission computed tomography) is a state-of-the-art brain mapping tool that can give trained medical professionals more information to help their patients. SPECT is a nuclear medicine study that’s proven to reliably evaluate blood flow and activity in the brain. How Brain SPECT Imaging Can Help SPECT allows physicians to look deep inside the brain to observe three things: Areas of the brain that work well Areas of the brain that work too hard Areas of the brain that don’t work hard enough With the help of brain imaging, doctors can see if there are physical or chemical imbalances, vitamin deficiencies, low neurotransmitter production, and many other factors. SPECT imaging is a clinically valuable tool for looking at brain function to help target treatment. In addition, SPECT scans help families see their loved one’s problems as medical not moral, which helps increase compassion and understanding while decreasing shame, blame, and conflict. Brain SPECT imaging can help get to the core of a wide variety of mental health conditions and cognitive issues, so you can find the best solutions to get your life back. Why Choose Amen Clinics for Brain SPECT Imaging? For over 30 years, Amen Clinics has performed over 200,000 scans on patients 9 months old to 105 years old from over 155 countries. In addition to diagnosing and treating patients with psychiatric symptoms such as attention challenges, mood issues, addiction, head trauma, and many other complex or resistant psychiatric problems, Amen Clinics also has scanned many health-conscious individuals interested in learning more about their brains and how to keep them optimized far into the future. The clinic performs outcome studies on all its patients. At the end of 6 months, 84% of complicated patients report improvement in their condition. Also, scores for quality of life increase in 85% of patients. qEEG A qEEG (quantitative electroencephalogram) is a diagnostic tool that measures electrical activity in the form of brain wave patterns. It’s sometimes referred to as “brain mapping.” Brain waves are the rhythmic electrical impulses generated when the millions of neurons inside your brain communicate with each other. Brain waves can convey important information about your overall brain function, including stress levels, thought patterns, and emotions. A qEEG can reveal brain wave patterns that are associated with impulsivity, cognitive inflexibility, and other issues. How a qEEG Can Help A qEEG is a valuable component of the comprehensive evaluation at Amen Clinics. It helps trained practitioners understand the cortical electrical activity in the brain. It can show if activity in the brain is too high or too low, and it can reveal how your brain cells are communicating with each other. A qEEG can help: Identify cognitive and psychiatric problems Show how your brain wave patterns can be improved Predict medication response, such as how you’re likely to respond to antidepressant medication Offer valuable information in creating a personalized treatment plan to help balance your brain Provide objective information that can be used to create a personalized neurofeedback program or guide other therapies to strengthen your brain In conjunction with brain SPECT imaging, a qEEG can give additional information about how your brain functions and can be used as a baseline to track progress with treatment. We can use the information from a qEEG as a guide to determine the most effective solutions to help you change your brain and improve your memory, boost focus and attention, minimize mood issues, and enhance overall mental performance. Why Choose Amen Clinics for qEEG? Over the years, Amen Clinics has performed over 10,000 qEEGs on patients of all ages from many countries. With the information from a qEEG, we’re better able to create a personalized treatment plan for your needs. Take a Look While Cognitive Behavioral Therapy (CBT) has helped many people with their struggles, brain imaging technology has changed the way healthcare professionals evaluate and treat the brain. Amen Clinics uses brain imaging technology to identify your specific brain type, so they’re able to tailor a targeted treatment plan to address your symptoms and enhance your quality of life. If you have additional questions about brain SPECT imaging or a qEEG, or would like to set up an appointment, call 888-288-9834 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.
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What Are Collagen Peptides and Can They Help My Skin?
In case you’ve missed it, peptides are everywhere! Aging consumers are ingesting collagen peptides in drinks and supplements, and applying beauty products fortified with peptides to their faces and bodies, all for their purported fountain-of-youth benefits. In sports, athletes and bodybuilders are taking creatine peptide powders to enhance muscle-building and strength. You may be wondering, what are peptides and what are their benefits? Or more importantly, do they work? If you’re peptide curious, this is for you! Peptides Explained Peptides are essentially smaller, simpler versions of proteins. Both peptides and proteins are made up of strings of amino acids, which are held together by peptide bonds. Peptides are shorter, basic chains of 2 to 50 amino acids, and proteins are longer, more complicated chains of 50 or more amino acids. Think of peptides as small bracelets of pearls, and proteins as long chains of pearls of varying lengths. These remarkable molecules are synthesized in your body, from amino acids your body makes, or can come from your diet. There are thousands of peptide types. These are vital to many systems in your body, including healing, bone and muscle regeneration, sleep regulation, and even weight loss. Scientists have created lab-made peptides that mimic some of those found in the body, which have been used in medications to treat different types of health issues. The peptides available to consumers are mostly for anti-aging or muscle-building effects. Let’s start with collagen peptides, as they’re the most popular. What Are Collagen Peptides? To understand collagen peptides, it’s necessary to first learn about collagen. Collagen is the main structural protein that makes up the connective tissues in your body. You need an abundance of healthy collagen to keep your skin elastic, your nails and bones strong, and your joints youthful. Collagen makes up approximately 80 percent of your skin. It works closely with elastin to give your skin its structure and maintain its shape. It also provides structure for cartilage, tendons, ligaments, muscles, and blood vessels. Unfortunately, we start to lose a small percentage of collagen each year starting in our 20s. The body loses collagen faster than it can synthesize it. The quality of our collagen degrades too. Lifestyle factors like excessive sun and pollution exposure, poor sleep, tobacco smoke, consumption of alcohol and sugar, and refined carbohydrates can make collagen degrade faster. As a result, signs of aging – such as wrinkles and dry, sagging skin – become more prominent over time. The collagen in the skeletal system degrades with time, too, leading to brittle bones, and stiff, painful joints. Collagen peptides (also known as hydrolyzed collagen) are collagen proteins that have been broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen sources generally include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). Experts believe that when you supplement with collagen peptides, they’re readily absorbed and are then utilized in areas where they’re needed most. Do Collagen Peptides Work? That’s the million-dollar question! The answer is: a strong maybe. The research on collagen peptides is still young, but promising. Research results indicate a host of anti-aging benefits, including the following: Skin The most significant study to date, a review analysis from 2019, looked at eleven studies with a total of 805 patients that used different forms of collagen peptides. The review found that supplementation improved skin elasticity and hydration in several of the studies, with another study showing anti-aging efficacy proportionate to the level of collagen peptide content. Overall, it noted promising results for wound healing and skin aging and concluded that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density,” but advised more research is needed. Joints In other studies, collagen peptides have shown promise in helping to lessen joint pain. Experts believe that supplemental collagen may deposit in cartilage and stimulate collagen synthesis. In turn, this may help improve joint health and reduce pain levels in the body. Muscle Building A randomized controlled trial on older adults found that collagen peptide supplementation, in combination with resistance training, increased muscle mass, strength, and fat loss. Protection Against Bone Loss Additional studies show that collagen supplementation may play a role in slowing bone loss, but more research is needed for this to be conclusive. Collagen peptides used in skin care hasn’t been shown to be efficacious in reliable studies. Experts say that collagen peptides in skin care may help to lock in moisture, but that’s about all. Creatine Peptides Several peptides have been used in the bodybuilding world to enhance muscle mass and increase strength. The safest, most widely used and accepted of them, are creatine peptides. Evidence from exercise literature indicates that supplementing with creatine peptides may help to maintain ATP (an energy-carrying molecule) stores in the muscles during training. This can be very beneficial as it helps increase muscular force and power and reduce fatigue in repeated bout activities – which helps increase muscle mass. Additionally, creatine can increase protein synthesis, which helps with muscle gain. To Pep or Not to Pep? There’s certainly enough research to make collagen and/or creatine peptides worth a try. Always, talk to your healthcare professional before trying a new supplement or product. Also, make sure you’re getting plenty of protein-rich foods (like bone broth, beef, chicken, fish, beans, and eggs) in your diet. They provide the amino acid building blocks your body needs to synthesize its own collagen and creatine. 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 Some of the Best Health Benefits of Antioxidants?
Having a healthy immune system is a key to survival in today’s world. Your immune system defends against bacteria, viruses, parasites, and other potential troublemakers. These may include molds, food allergens, and environmental toxins. One of the best ways to protect yourself against such harmful agents is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds in foods that can help prevent or delay damage to cells. They donate electrons to free radicals, which helps neutralize them. Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. All our cells have antioxidant enzymes for this purpose. Our antioxidant enzyme system includes many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, these enzymes must have iron, zinc, copper, selenium, or manganese built into their protein structure. These various minerals must come from our diet. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. Antioxidants and Free Radicals Many have questions about the relationship between antioxidants and free radicals. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Our cells’ antioxidant nutrients and enzymes function to neutralize oxyradicals and other free radicals generated from them. But as the body ages, its ability to manage free radicals may decline. This reduction of antioxidant power has been linked to the weakening of brain, heart, immune, and other organ functions. Benefits of Antioxidants There are many benefits of eating antioxidant-rich foods. Maintaining this type of diet may: help reduce oxidative stress help eyes, including age-related vision loss help heart health help support healthy aging help prevent serious illness help physical and mental health Having a healthy diet also may assist with weight management and overall positive mood and well-being. Types of Antioxidants There are several types of antioxidants and phytonutrients such as flavonoids, flavones, catechins, polyphenols, and phytoestrogens. Here are just a few of the potent antioxidants that can be found in BrainMD products. 3 Powerful Antioxidants That Can Help Protect Against Free Radicals Cocoa Flavanols Cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure and blood flow to the brain.* You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of the ginkgo tree yield several flavanols that, together with beneficial terpenes from the leaves, are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration.* Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain.* The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs.* Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Antioxidants in Foods To increase your antioxidant protection, focus on getting these vital vitamins and minerals into your diet: Beta-carotene – Colorful plant foods like apricots, beets, carrots, mangoes, peas, pumpkin Lutein – Leafy green vegetables, oranges, papayas Lycopene – Pink/red fruits and vegetables such as grapefruits and tomatoes Selenium – Barley, beef, Brazil Nuts, brown rice, fish, poultry Vitamin A – Dairy, eggs, and liver Vitamin C – Bell peppers, Brussels sprouts, lemons, snow peas, strawberries Vitamin E – Avocado, leafy green vegetables, nuts and seeds, spinach Foods with vibrant colors are often loaded with antioxidants. Certain foods high in antioxidants have been referred to as “superfoods.”* These may include: Apples Black and green teas Blueberries Broccoli Dark chocolate Eggplants Goji berries Lentils Pomegranates Red grapes Support Your Immunity As we’ve seen, the benefits of antioxidants are numerous.* Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health.* To protect yourself against free radicals, and to help your system combat the harmful effects of bacteria, viruses, and other unwanted invaders, try these antioxidant-rich foods and supplements 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 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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This Is How Sleep Patterns Can Impact Your Health
Do you get enough sleep? Even if you’re getting the recommended 7 to 9 hours of sleep each night, are you getting quality sleep? Millions of Americans are being robbed of restorative sleep. Common sleep stealers include drinking caffeinated beverages late in the afternoon or evening. Less obvious sleep stealers may involve disruptions to your sleep stages. What Are Sleep Stages? There are five stages of sleep. The first four stages are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The fifth stage is called rapid eye movement (REM) sleep, also known as active sleep or paradoxical sleep. Each of the five stages have different functions in the brain’s nightly sleep cycle. So, what’s happening in the brain as each sleep stage occurs? Let’s take a look… Stage 1 This stage takes place between wakefulness and sleep. During this stage, the brain, heartbeat, and breathing begin to slow down. The body starts to relax, and your muscles may twitch (e.g., myoclonic jerk). This brief period lasts about 5 to 10 minutes. The brain may still be active during this stage. Stage 2 During this stage, you become less aware of your surroundings, but there are short bursts of activity in your brain. Also, your heart rate and breathing become more regular, and your body temperature drops. This sleep cycle lasts about 20 minutes. Most people spend about half of their sleep time in this stage. Stages 3 and 4 Delta waves, slow brain waves, begin to increase during these stages. Also, breathing slows, blood pressure drops, and muscles relax. Some noises may fail to rouse people in this period of deep sleep. Many believe these stages are when the body begins to repair itself. It usually lasts 20 to 40 minutes, but that interval gets shorter as REM sleep gets longer. Stage 5 During REM sleep, your voluntary muscles are temporarily paralyzed. Your brain becomes more active, your breathing is faster and, of course, your eyes move rapidly. At this point, you begin to dream. REM sleep starts around 90 minutes after you fall asleep. It’s believed that during deep sleep the body’s immunity is strengthened, cells are repaired, and hormones are secreted to grow bones and muscles. The progression of sleep stages isn’t always sequential (instead of advancing to the next stage, you may jump back to the previous stage). Anything that disrupts this cycle can negatively affect the quality of your sleep. These stages typically repeat four to five times each night. The amount of time spent in each stage can vary during the night. Sleep Patterns In addition to sleep stages, these 3 sleep patterns also may affect your health. Monophasic Sleep As is implied in the name, monophasic sleep applies to those who sleep only once per day. This pattern is widely accepted as the “normal” sleep pattern. People who practice this pattern sleep a solid block of hours each day. Biphasic Sleep This pattern applies to those who sleep twice a day, typically an extended period of rest at night and a nap sometime during the day. The biphasic pattern is popular in India, the Mediterranean and Latin American countries, where siestas are considered beneficial for health. In Western countries, naps aren’t viewed nearly as favorably. Polyphasic Sleep This pattern may involve as many as four to six different sleep sessions during the day. Some believe this pattern can provide increased energy levels and better sleep quality (more time spent in REM sleep) compared to monophasic or biphasic sleep. Here are three types of polyphasic sleep: A core sleep period of three hours followed by three 20-minute naps Six naps of 30 minutes at regular intervals during the day Every six hours, take a 30-minute nap These polyphasic options aren’t recommended since they may require a significant period of adjustment and may drastically reduce the total hours of sleep an individual gets per day. Skimping on sleep can affect your health in more ways than you might imagine. Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. Getting consistent, high-quality sleep is essential to wellness. If you have problems falling asleep, a natural supplement may give you the support you need. 2 Highly Effective Supplements to Support Your Sleep Patterns Depending on your unique sleep pattern, you may benefit from melatonin and other sleep-promoting ingredients to help you fall and stay asleep. That’s why BrainMD developed two distinct, but equally powerful, natural sleep aids: Restful Sleep and Put Me To Sleep Naturally.* Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to help you get you to sleep.* It also includes the calming neurotransmitter GABA, as well as the relaxing mineral magnesium, vitamin B6, and valerian, to help keep you asleep.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and promotes healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major inhibitory (calming) neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – a natural hormone that may help carry you through your daily sleep/wake cycle.* GABA – helps flip the “off” switch on worrisome, ruminating thoughts, which supports the body’s natural mechanism for quieting the mind.* L-theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects, helps bring on sleep, and maintains sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Rest Well If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess!* Restful Sleep and Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients proven to produce a soothing effect that can help ease you into a peaceful sleep.* If you have difficulties getting quality asleep, these natural sleep supplements may help you achieve deep, sustained, and restorative sleep.* 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 Restful Sleep, Put Me To Sleep Naturally 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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One of the Best Ways to Know Your Attachment Style
With Valentine’s Day right around the corner, it’s an ideal time to explore the latest buzz in psychology and romantic relationships: attachment styles. The concept of attachment styles is spreading like wildfire among many, including young singles. The hashtag #attachmentstyle currently has more than 250 million views of content on TikTok, and a simple search on Amazon for “attachment theory” or “attachment styles” brings up thousands of book titles! The hope is that if you can understand your attachment style, you have the key to unlock a path to forming a loving, lasting, partnership. Who doesn’t want that? Let’s explore attachment theory. Attachment Theory and Styles Based on psychology’s widely accepted attachment theory, which was first introduced in the 1960s by researcher and psychoanalyst John Bowlby and later expanded by developmental psychologist Mary Ainsworth, attachment styles characterize the way adults tend to form bonds in intimate relationships based on patterns established in early childhood with their primary caregiver(s). In Ainsworth’s research involving the bonding between infants/toddlers and their caregivers, she observed different types of attachment: secure, ambivalent, and avoidant. Later research added a third style: disorganized (fearful-avoidant). The latter three are all forms of insecure attachment. Attachment Styles in Adults In 1987, researchers hypothesized that infants/children with secure and insecure attachment patterns would grow into adults exhibiting the same attachment styles in adult love relationships and largely found this to be accurate in a landmark study. While other factors come into play, such as genetics, attachment theory holds that the primary bond formed in infancy makes a profound and lasting imprint on adult relationships. If you struggle to form loving, stable, secure relationships as an adult (estimated to be about 40% of adults), it’s possible that you have an insecure attachment style. Insecure attachments can cause tremendous pain and heartache, and they’ve even been found to activate both stress and immune responses in the body. But here’s the good news: Secure attachment can be learned. Discovering Your Attachment Style If you suspect you might have an insecure attachment style, identifying your type can be profoundly useful (and necessary) in forming healthy, stable, loving, and secure relationships. Here’s a closer look at the three insecure attachment styles: Anxious Anxious types crave closeness and emotional intimacy, yet they have a strong fear of abandonment. They’re other-focused, often seeking approval, assurance, support, and responsiveness from their partner. If they don’t get it, they become anxious and needy, and sometimes desperate for love. They can suffer from low self-esteem and are overly sensitive to a partner’s actions and moods, taking things personally. They value their relationships highly but worry or feel that their partner isn’t equally invested. Avoidant Those with an avoidant attachment style tend to be lone wolves. Closeness and physical touch may make them uncomfortable and they try to avoid emotional connection with others. Emotional intimacy is associated with losing independence and being suffocated. They shut down and push it away. They will accuse their partner of being too clingy. They refuse emotional help from others and don’t like relying on other people or other people relying on them. They value freedom more than partnership. Fearful Sometimes called “disorganized attachment,” fearful types tend to show unstable behaviors and can give mixed messages in a relationship. They want intimacy and closeness but may have trouble trusting and depending on others. Their relationships can be a source of both desire and fear. They avoid strong emotional connection out of fear of being hurt. Also, they may not regulate their emotions very well. Note: It’s possible to exhibit different attachment styles in different relationships, so you may identify with more than one of these types. What Does Secure Attachment Look Like? Adults exhibiting a healthy, secure attachment style are self-confident, authentic, trusting, and hopeful. They can navigate conflict constructively, enjoy intimacy and affection, and seek out social support when needed. They can openly share feelings with their partners and are consistent and reliable. They aren’t threatened by their partner’s independence. They can sustain long-term relationships, while preserving autonomy. How to Establish Healthy Relationships Many mental health experts believe that those with insecure attachment issues can learn how to securely bond with others, but it does require a concerted effort. To start, you may want to make a relationship inventory. Take note of common themes in your previous relationships. Next, find a qualified therapist who can help you accurately identify your own attachment patterns and address deep-seeded issues of low self-worth, fear of intimacy, distrust, and jealousy – which fuel the three insecure attachment styles. The relationship bond you form with your therapist will model a secure attachment that you can duplicate in other relationships. With professional guidance, you can determine the new behaviors you need to practice to form a secure attachment with another person. For example, an anxious type may need to refrain from jumping into a relationship too quickly, instead trusting and taking time to keep the focus on themselves and their own well-being, and maintaining calm while they get to know a new person. Safe and Secure We all deserve to feel safe, secure, and loved in a relationship. This may be the time to transform your insecure attachment style into a secure one. 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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8 Premium, Branded Ingredients in BrainMD Supplements
When you walk into a vitamin store or the health section of a supermarket, you’ll see hundreds of vitamins and dietary supplements with different ingredients, amounts, and sourcing. But how can you really know if you’re getting a high-quality supplement or just a fancy label with cheap ingredients? There are many things to look for when purchasing a supplement, such as absorption, formulation, manufacturing, and testing. One way to help ensure you’re getting a quality product is to purchase supplements with branded ingredients. What Are Branded Ingredients? Branded ingredients are special, often proprietary, ingredients that are given a brand name by the manufacturer. These ingredients are also referred to as patented or trademarked ingredients and appear on supplement labels with symbols such as ™ or ®. When an ingredient is trademarked, it usually means the company has invested a great deal of time and money into establishing its quality and elevating its status among other ingredients of its kind. An ingredient might be branded due to its safety or purity or because of the way it’s processed (to be more bioavailable, have better taste, etc.). Benefits of Branded Ingredients Here are some of the top benefits of branded ingredients… Credibility Trademarked ingredients are typically backed by science and have head-to-head comparisons with generic versions, and sometimes even with other branded versions. When the science supports a manufacturer’s claims, it helps establish the ingredient’s quality and credibility. Efficacy Manufacturers of branded ingredients are under contract to their suppliers and must include the ingredient in the way the contract and scientific studies stipulate. Compliance is necessary to ensure the efficacy of the ingredient and to instill confidence in the consumer. Transparency Increasingly, consumers are demanding to know the traceability of the ingredients in the supplements they purchase. A well-researched branded ingredient can help provide transparency, educate the consumer, and offer higher manufacturing standards than its generic ingredient counterparts. Note: Due to the extensive research and financial investment required to formulate and manufacture branded ingredients, they typically cost a little more than supplements with non-branded ingredients. So, does BrainMD have any branded ingredients in its supplements? Glad you asked… 8 Premium, Branded Ingredients in BrainMD Supplements 1. affron® Standardized Saffron Extract A highly concentrated, standardized saffron extract, affron® is found to improve mood, anxiousness, and sleep quality in double-blind, randomized, placebo-controlled clinical trials. This highly concentrated and standardized nutraceutical extract of saffron is a spice that’s been used in the Middle East for at least 2600 years. Modern clinical research with this specific ingredient fully supports the traditional reverence for saffron’s mood-elevating effects. Which BrainMD supplement features this branded ingredient? Happy Saffron Plus was scientifically designed to promote a positive mood. It brings together nutraceutical preparations of the two most traditionally revered “happiness herbals” – saffron flower extract and curcumin from turmeric root – with zinc, a mineral essential for life and vital for a positive mood. 2. Ferrochel® Ferrochel® is a high-purity ingredient of iron atoms bonded to molecules of the amino acid glycine. Unlike iron sulfate, and many other iron compounds used in iron supplements, this form of iron is very gentle on the stomach. Though iron’s main health benefits are typically linked to hemoglobin, this essential mineral aids in energy production, gene regulation, and the body’s detoxification process. Which BrainMD supplement features this branded ingredient? Iron Advanced Ferrochel® Iron is so reactive, it can degrade other supplement ingredients. That’s why BrainMD offers iron as a standalone supplement, in its best tolerated and best absorbed form: ferrous bisglycinate, Ferrochel®. 3. Longvida® Optimized Curcumin Extract The turmeric root has paralleled saffron as an herbal greatly revered for its wide range of benefits for at least 2600 years. Consuming turmeric root doesn’t get much curcumin into the bloodstream, but nutraceutical technology has now overcome this problem. The Longvida® curcumin preparation features excellent absorption of curcumin and has worked well in clinical trials at 400 mg per day or higher. Besides being found to improve mood in clinical trials, Longvida® was recently shown to improve aspects of memory as well. Which BrainMD supplements feature this branded ingredient? Happy Saffron Plus & Brain Curcumins Brain Curcumins provides the three major curcumins as the Longvida® preparation, which is efficiently absorbed. Longvida® helps fight physical fatigue and helps maintain healthy mood and cognitive functioning while under mental strain. 4. Pycnogenol® Maritime Pine Bark Extract Pycnogenol® is a powerful antioxidant concentrate that promotes the delivery of blood to the brain. Intensive clinical research has established its benefits for attention and other higher brain functions in kids as well as adults. This authentic, standardized polyphenol extract comes from the French maritime pine (Pinus pinaster). Pycnogenol® is one of the most extensively researched of all herbal antioxidants. Which BrainMD supplement features this branded ingredient? Attention Support can help increase your attention span while helping you stay relaxed and calm. Its ingredients were picked for their clinically demonstrated benefits for attention, concentration, calm, and overall self-control. 5. Relora® Relora® is a proprietary botanical complex that’s been clinically tested to support calmness. In a double-blind clinical trial, this patented blend of two herbs, Magnolia officinalis and Phellodendron amurense extracts, reduced occasional feelings of anxiousness and stress in premenopausal women. Relora® can help enhance healthy management of the stress hormone cortisol, while easing apprehension, tension, worry, anger, fatigue, negative mood, and confusion. Which BrainMD supplement features this branded ingredient? Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted during times of excessive stress. This supplement includes herbal extracts clinically shown to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy. 6. Satiereal® Saffron Extract Satiereal®, a patented extract of saffron, contains four compounds that have powerful antioxidant, brain-protective, and serotonin-enhancing actions. Saffron, which grows mainly in Europe and the Middle East, has been shown to benefit mood and memory. In clinical trials, Satiereal® was found to reduce feelings of hunger, while supporting appetite moderation and healthy weight management. Which BrainMD supplement features this branded ingredient? Serotonin Mood Support can help increase the production of soothing brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable quality sleep. It contains a patented form of saffron (Satiereal®) along with other key nutrients that help to promote relaxation, positive mood, serotonin balance, and even healthy weight management. It can help you handle the ups and downs of life with more composure. 7. Sensoril® Ashwagandha Extract Ashwagandha (Withania somnifera, root/leaves) is a well-known herb that’s been used for centuries in Ayurvedic medicine. Ashwagandha is an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus and has been associated with improved memory. Sensoril® is a highly concentrated, standardized form of ashwagandha. It’s been clinically studied for its mood- and memory-boosting properties. Which BrainMD supplement features this branded ingredient? Focus & Energy was designed to promote sharpness and improve productivity without lowering blood sugar. It’s formulated specifically to reinforce the brain and the body’s ability to fight fatigue and adapt to stress. Focus & Energy includes standardized, ultra-pure extracts of three powerful adaptogens: rhodiola, ashwagandha, and ginseng. 8. Vitakelp® This cold-water, brown seaweed is sustainably harvested off the Scottish Hebrides. It’s a good source of minerals, especially potassium, calcium, and magnesium. It also contains ascophyllan, a unique sulfur-containing carbohydrate that has immune activity. Which BrainMD supplement features this branded ingredient? Neuro Greens Superfood was developed from the latest scientific research on superfoods (foods especially rich with nutrients and other substances beneficial to human health). Neuro Greens includes diverse substances that can help detoxify and energize the body, while providing substantial immune support. It also promotes healthy digestion from its contribution of prebiotic fibers, which support friendly bacteria (probiotics) in the gut. While only some of BrainMD’s supplements contain branded ingredients, all of our dietary supplements are ultra-pure, science-based, and brain directed. Our high-quality supplements come from the finest sources, have undergone rigorous clinical testing, and have been formulated for maximum absorption to give you the nutrients you need to be your best self. 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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Methods for Relaxation: 5 of the Best Ways to Keep Calm!
Knowing how to relax is practically a superpower in today’s challenging world. Since the start of the pandemic two years ago, people everywhere have become significantly more anxious and stressed. A review from October 2021 analyzed multiple studies from around the world and estimated that anxiousness levels increased 25.6% globally since early 2020. The American Psychological Association’s “2021 Work and Well-being Survey” reported that 71% of participants experience work-related stress during the workday. When was the last time you relaxed deeply? If it’s been a while since you’ve relaxed, or if you have trouble unwinding in general, don’t worry. There are proven methods for relaxation that you can learn. The Body’s Relaxation Response Did you know your body has a built-in relaxation response? It does, and it’s linked to what’s called your parasympathetic nervous system (PNS). Often called the “rest and digest” system, the PNS works in tandem with your sympathetic nervous system (SNS), which controls the body’s “fight or flight” stress response. Both are part of your body’s greater autonomic nervous system. The SNS triggers the release of stress hormones, such as cortisol, which prepare you to handle a stressful situation. When the brain senses stress hormone levels are too high, the PNS is activated, your body relaxes, and you downshift to rest, relax, and recover from the stressful episode. However, when stress becomes a way of life, as it has for so many these days, the working relationship between the SNS and PNS can get disrupted. When that happens, the SNS remains activated and stress hormone levels stay elevated. This extreme stress can be destructive to both your body and brain. Thankfully, researchers have found that certain relaxation techniques can trigger the PNS, lower stress hormones, slow the heart rate, and promote relaxation. So, if you’re in a prolonged period of stress, you can practice the methods for relaxation below to help engage your PNS and turn off the stress response! 5 of the Best Natural Methods for Relaxation 1. Diaphragmatic Breathing Diaphragmatic breathing involves taking deep, rhythmic breaths. Research shows that reduced stress markers, less self-reported anxiousness, better cognition, and PNS activation may result from deep breathing. Here’s a simple exercise: Breathing with your diaphragm (or belly) rather than your chest: Inhale for a count of 3 to 4 seconds Pause for beat Exhale for a count of 6 to 8 seconds Pause for a beat Repeat this pattern 10 times The calming effects of deep breathing should be immediate! 2. Try Meditation Meditation is the perfect practice for activating the PNS and experiencing more calm in your mind, body, and emotions. By measuring heart rate, blood pressure, and stress hormone levels, studies have found that meditation can help activate the relaxation response and reduce stress and anxiousness. Both Transcendental Meditation and mindfulness meditation have been well-studied with positive results. Some forms of meditation allow for mind-wandering, and others are more disciplined about keeping the mind focused. They both have relaxation benefits. The best meditation is the one you’ll do on a regular basis. Explore what’s out there and be sure to make use of the many meditation apps available today. 3. Enjoy Nature It’s easy to overlook how profoundly restorative nature can be. One review looked at mental health markers, including reduction of anxiousness and stress, in college-aged individuals who spent 10 minutes sitting or walking in natural settings, contrasted with equal time in urban settings. Natural settings were shown to significantly and positively impact both psychological and physiological markers of well-being. If you can’t be in nature, you can listen to it for the relaxing effects. The sound of the wind in the trees, gentle waves on the beach, a burbling brook, or the song of birds can unlock your body’s relax response. Research shows playing natural sounds affected the bodily systems that control the fight or flight and rest and digest autonomic nervous systems, promoting more relaxation in the mind and body. 4. Practice Yoga, Tai Chi, or Qigong These three practices from ancient cultures all combine rhythmic breathing with a series of postures or flowing movements and are known to reduce stress. In terms of relaxation and calming the mind, performing the physical movements offers a mental focus that can help distract the mind from racing thoughts, while enhancing flexibility and balance. All of them have been shown to shift the body from the SNS to the PNS, and to help reduce feelings of anxiousness. 5. Progressive Muscle Relaxation Progressive muscle relaxation can be learned by nearly anyone, and it takes 10 to 20 minutes per day to practice. It’s done by deepening your breathing and bringing awareness to different parts of your body while you tense your muscle and then release it. It usually starts at your head, tensing muscles in your face and then releasing, and then working down the body – or starting with your toes and feet working your way up. Awareness is given to the changes that occur while tensing and releasing muscles. This technique has been shown to help reduce anxious feelings and promote sleep. Keep It Relaxed If these methods for relaxation don’t work for you, don't worry! There are others to explore, like petting your pet and using essential oils to create a relaxing environment at work or home. Also, consider promoting relaxation with nutritional support.* A quality supplement, like Calm My Brain, features ingredients scientifically proven to relax your mind and body.* Keep at it and you’ll learn how to cultivate a wellspring of inner calm. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain 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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Good vs. Bad Carbs: How to Create a Balanced Diet with Healthy Carbs!
When it comes to healthy eating, carbohydrates (carbs) have been deemed good, bad, and everything in between. Many weight management programs demonize carbs as the main culprit in weight gain. But is there more nuance to the matter? In this article, we’ll separate truth from fiction about what carbs are, why we need to eat them, and how to incorporate them into our diet in a way that promotes health. We’ll also look at the importance of carbohydrates as part of a healthy diet and list some meal ideas for getting started eating carbs the nutritious way. What Are Carbohydrates? Carbohydrates are one of four major types of nutrients that our body needs to function. They break down into glucose, the body’s primary energy source, and are necessary for the proper function of every part of the body. Carbs are found in: Fruits Grains Milk and milk products Starchy vegetables like corn and potatoes Beans and legumes Beverages like soda, juice, and alcohol Not all carbs are created equal. Some sources are nutritious, while others are empty calories. Good vs. Bad Carbs It isn’t helpful to think of carbs as strictly “good” or “bad.” Carbs are necessary for health, but there are some forms of carbs that are more nutrient-dense than others. These are split into two groups: simple carbs and complex carbs. Simple Carbs Simple carbs break down easily and quickly in the body. Foods made primarily of simple carbs may have added sugars or be overly processed. This means some naturally occurring nutrients (like fiber) are stripped away. Fast digestion also means they enter the bloodstream quickly. This can cause a rapid spike in blood sugar compared to complex carbs, especially when eaten without protein or fats. For example, a can of soda provides your body with carbohydrates but doesn’t hold any nutritional value because it’s missing vitamins, minerals, fiber, or other nutrients. Other examples of simple carbs include: Cake, cookies, pies, donuts Sugar-sweetened beverages and energy drinks White rice There’s a time and a place for enjoying foods that hold little nutritional value such as celebrations, holidays, and special occasions. The key is to focus on moderation and not obsess over whether or not every food choice you make is good or bad. Instead, to promote a healthy relationship with food, plan on making the majority of your diet nutrient-dense foods from fruits, vegetables, whole grains, and lean proteins. Complex Carbs Complex carbs take longer to digest. They don’t cause as dramatic a spike in blood sugar levels. Whole grains are a good example. They contain all parts of the grain, including the bran and germ which have B-vitamins, iron, and fiber. In comparison, refined grains have had the bran and germ removed. Whole grains include foods like: 100% whole grain bread and cereal Brown rice 100% whole grain pasta So, what makes a carb healthy for you? Whether simple or complex, if a carb has vitamins, minerals, and/or other nutrients necessary for health it can be healthy, as long as you enjoy it in the proper proportions. Here are a few examples: Fruits such as berries contain simple carbs and are high in antioxidants, which are necessary for protecting the body from environmental damage caused by pollution and UV rays. Eating healthy portions of fruit (the USDA recommends 2 cups per day for adults) is a healthy choice, carbs included. Milk contains naturally occurring sugars that are considered simple carbs. Milk also is a good source of protein and calcium. The USDA recommends 3 servings per day for adults. White rice is a staple food in many cultures. Rather than giving up important cultural foods, aim to create balance on your plate by having a smaller portion of white rice alongside plenty of protein. The general portion recommendations are 3 oz of protein and ⅓ cup of rice. The protein will help the carbs digest more slowly, releasing sugar into your bloodstream at a more favorable rate for your body. The takeaway: focus on eating complex carbs. These don’t increase blood sugar as quickly and typically have more nutrients. Keep in mind that although some foods contain simple sugars, they can promote health if they have other important nutrients, especially when eaten as part of a balanced meal. Should You Limit Carbs? Most people don’t need to limit carbohydrates or go on a low-carb diet. The USDA recommends healthy adults get 45-65% of total daily calories from carbs. However, you may choose to limit carbs for weight loss or other reasons, and it’s best to consult your doctor or a registered dietitian who can help you do so safely. Enjoy carbohydrates that hold little nutritional value in moderation. You should include a healthy portion of nutrient-dense carbohydrate foods in your diet at each meal and with any snacks you eat. Be sure to balance carbohydrates with small portions of healthy fats, a good helping of protein, and plenty of water, too. Creating a balanced plate is all about incorporating all four macronutrients in a balanced way. How to Create a Balanced Diet with Healthy Carbs Here are some ideas for making balanced meals with carbs: Breakfast: A cup of oatmeal with a handful of blueberries A glass of milk Two scrambled eggs cooked in olive oil with avocado slices Milk and eggs have protein, avocado and olive oil are healthy fats, oatmeal and blueberries have carbs but also contain vitamins, minerals, and fiber. Lunch: 100% whole wheat bread sandwich with a thin layer of pesto, avocado, 2-3 slices of lean turkey meat, tomato, provolone cheese A handful of strawberries Two handfuls of baby carrots Water with lemon The bread and strawberries are the carbs here. Whole wheat bread is high in fiber and B vitamins. Some brands even have a little protein. Avocado has healthy fats and fiber. Turkey and cheese offer protein, while carrots give more fiber. Dinner: Chicken breast Brown rice or quinoa Spring mix (or other dark leafy green/mix) salad with vinaigrette or homemade dressing The chicken provides protein, brown rice is a whole grain, and spring mix offers fiber and plenty of vitamins and minerals. The possibilities are vast with salads, so get creative. Final Thoughts Carbohydrates are necessary for health and well-being. There are simple and complex carbs, and while both can be part of a balanced diet, complex carbs are more nutritious overall. Enjoying treats with simple carbs in moderation is best. Rather than thinking of certain foods as “good” or “bad,” focus on creating a balanced plate that includes carbs, protein, and healthy fats at each meal. If you choose to go on a low-carb diet, be sure to consult with your healthcare provider or a registered dietitian first for guidance and support. 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 Best Foods & Supplements for My Brain Type?
The more you know about your brain, the better you can optimize it. Know Your Brain Type 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. Based on his brain imaging work, Dr. Daniel Amen has identified 16 Brain Types (5 primary types and 11 combination types). These types can help you better understand who you are, how you behave, and how you relate to others. Here’s a closer look at each of the 5 main brain types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. The 5 Major Brain Types – Character Traits and Lifestyle Recommendations Brain Type 1 – Balanced Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They do what they say they’re going to do. They show up on time and follow through on tasks they’ve promise to complete. In short, they’re the kind of person you can depend on. Those with Brain Type 1 don’t tend to take big risks, nor are they first adopters of new technology. Although it’s possible, they’re not likely to be entrepreneurs or industry innovators. Instead, they like rules and tend to play by them. Although Brain Type 1 is the optimum brain type, if you don’t use it, you might lose it. So do everything you can to keep your brain healthy. Action Plan Improving your brain health is the most important thing you can do for overall health and happiness. Remember, small changes yield big results. You can dive in headfirst or start a little slower with one change per week. Either way, the most important thing is to take the first step. Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 20% or more of the body's energy. One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose. Eat right so you can think right! Dietary Recommendations Your Type 1 brain needs a diet that’s well-balanced between high-quality proteins, complex carbohydrates, and healthy fats. This nutritional approach will support balanced blood sugar and mood, help you maintain focus and motivation, and provide the necessary building blocks for optimal brain health. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Vegetables: 6-10 servings per day by adding them to meals whenever possible. Whole fruits (avoid sweetened dried fruits and condensed fruit juice): 1-2 servings per day. Gluten-free whole grains (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff): 1-2x per day. Hydration: the brain is 80% water, and needs to be kept well hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels. It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type. Recommended Supplements for Brain Type 1 1. Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs. Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance. Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior. 2. ProBrainBiotics ProBrainBiotics offers advanced support for the gut microbiome, which has an ongoing supportive relationship with the brain, and helps promote healthy digestion, a positive mood, and a healthier response to everyday stress. Brain Type 2 – Spontaneous Individuals with Brain Type 2 typically show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It stops us from saying or doing things that aren’t in our best interest, but it can also stop creative, out-of-the-box thinking if it works too hard. Studies show that Brain Type 2 may be associated with lower activities of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation in order to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to turn their brains on. The best strategy to balance Brain Type 2 is to strengthen the PFC by naturally boosting dopamine activity. Higher protein, lower carbohydrate diets tend to help, as do physical exercise and certain stimulating supplements. Any supplement or medicine that calms the brain may make this type worse. Brain Healthy Nutrition Dietary Recommendations Your Type 2 brain needs more high-quality proteins, plenty of healthy fats, and little to no simple carbohydrates. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 1g per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 2 1. Brain & Body Power 2. Focus & Energy A natural, non-habit-forming blend of the essential nutrient choline with adaptogenic, energizing herbals (standardized green tea extract, ginseng, rhodiola, and ashwagandha), Focus & Energy supports mental sharpness and productivity. Brain Type 3 – Persistent Individuals with Brain Type 3 are often take-charge people who won’t take no for an answer. They can be strong-willed, tenacious, persistent, and sometimes stubborn. They also tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain, in an area called the anterior cingulate gyrus (ACG). The ACG is the brain’s gear shifter. It helps people go from thought to thought or action to action. The ACG is involved with being mentally flexible and influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention, which can make them persist, even when it may not be a good idea for them to do so. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make this type worse. The best strategy to balance Brain Type 3 is to find natural ways to boost serotonin activity to calm the brain and body. Brain Healthy Nutrition Dietary Recommendations Your Type 3 Brain needs a higher complex carbohydrate, lower protein diet. This nutritional approach will help boost serotonin levels naturally. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 0.5 grams per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut, olive oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 3 1. Brain & Body Power 2. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management. Brain Type 4 – Sensitive Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Exercise, omega-3 fatty acids, and certain supplements, such as SAMe and vitamin D, can help individuals with Brain Type 4. Brain Healthy Nutrition Dietary Recommendations Your Type 4 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates. This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health. Proteins: protein-rich foods provide amino acids the body needs to create neurotransmitters such as serotonin (linked to mood, motivation, and positive thinking) and dopamine (to help maintain focus, increase learning, and manage emotional reactions). Regularity of protein (every few hours) helps with satiety and to balance blood sugar and can help prevent anxiousness. Meals should include chicken, wild fish, pasture raised beef or lamb, hemp, eggs, or a plant-based protein powder Eat protein with every meal or snack. Easy snack options: small apple with almond butter blueberries with walnuts boiled egg with sliced tomato and basil Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff). Prebiotic fibers (support healthy microbiome balance): leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 4 1. Brain & Body Power 2. SAMe Mood & Movement 400 SAMe Mood & Movement 400 provides SAMe (S-AdenosylMethionine), a nutrient with very high energy that also provides key methyl groups to help power numerous enzymes important for the brain, joints, liver, muscles, and other organs. SAMe is fundamental to the body’s renewal, repair, and overall well-being. Brain Type 5 – Cautious Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. This brain type can be balanced with meditation and hypnosis, along with supportive nutrients such as B6, magnesium, and GABA, and the herbals lemon balm and theanine. Brain Healthy Nutrition Dietary Recommendations Same as Brain Type 4. Brain Supporting Supplements Recommended Supplements for Brain Type 5 1. Brain & Body Power 2. GABA Calming Support GABA Calming Support contains clinically studied nutrients and herbals that help naturally calm brain waves and allow your brain to slow down anxious or fretful thoughts. We’ve taken a comprehensive look at 5 Brain Types, but there are 11 other types that are combinations of the main types. To learn which of the 16 Brain Types you are, take the Brain Health Assessment. Take the Brain Health Assessment to Know Your Brain Type 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), a science-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained 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 based on your Brain Type. To discover your brain type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can know your Brain Type in just a few minutes, so start now. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Do You Have One of These Six Types of Anxiousness?
Anxiousness comes in many forms and may affect people in different ways. Low levels of anxiousness may cause some to take risks that can lead to injury or an early death. Healthy levels of anxiousness may keep some from driving too fast on a rainy night. High levels of anxiousness may lead to panic attacks, health problems, and destructive behaviors. As is illustrated in these hypotheticals, some forms of anxiousness are healthy, while some aren’t. When it comes to the negative aspects of anxiousness, there are several telltale signs to be aware of. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: Nervousness/restlessness Worrying Muscle tension (stress related) Irritability/anger Attention issues Fatigue Difficulty sleeping Having all these issues may be an indication that you’re dealing with anxiousness. But even having a few of these types of anxiousness may be a cause for concern. One of the best ways to deal with anxiousness is to identify your type so you can seek appropriate ways to mitigate it. 6 Types of Anxiousness and How to Cope with Them Naturally Pure Anxiousness Those who struggle with this type of anxiousness tend to feel tense and nervous. They may often feel uncomfortable in their own skin. They can be plagued by panic and self-doubt, and these feelings may trigger muscle tension, nail biting, headaches, abdominal pain, a racing heart, or shortness of breath. Irrational fears or phobias are also common. People with this type of anxiousness tend to avoid anything that makes them uncomfortable, such as places or people that might trigger panic attacks or relational conflict. Also, they tend to predict the worst and may be fearful of the future. What Can Help? As with some of the other types of anxiousness, deep relaxation exercises, such as hypnosis, may be helpful for this type. Also, exercise and calming activities may be beneficial. Supplements that may help this type include GABA, magnesium, theanine from green tea, ashwagandha, Relora, vitamin B6, probiotics, and DHA omega-3 fatty acids. Anxiousness and Low Mood This type is a combination of occasional anxious and depressive thoughts. Though one type may dominate at times, both issues may be present on a regular basis. People with this type may be low in GABA or dopamine. What Can Help? Intense exercise sessions alternating with calming activities – such as tai chi, yoga, and relaxation techniques – may help this type. Certain scents, like lavender, can help promote calm. Supplements that may help this type are SAMe, GABA, magnesium, curcumin, vitamin D, probiotics, and a combination of EPA and DHA omega-3s. Overfocused Anxiousness This type is usually associated with low serotonin levels. It’s common for people with this type to get stuck on negative thoughts or compulsive behaviors (like constantly checking locks). This may be the result of too much activity in the brain’s anterior cingulate gyrus. This type is also associated with people who worry, hold grudges, and have problems with being oppositional or argumentative. They tend to notice what’s wrong before they notice what’s right. What Can Help? Boosting serotonin may help this type. Aerobic exercise is recommended. Also, a diet high in complex carbohydrates may help. Supplements for this type include 5-HTP, saffron, St. John’s wort, vitamin D, probiotics, and a combination of the omega-3s EPA and DHA. Temporal Lobe Anxiousness This type is often associated with low GABA levels and could be the result of a head injury. The temporal lobes are important for memory, mood, and emotions. When there are problems in this part of the brain, people tend to struggle with mood instability, irritability, memory problems, and dark or evil thoughts. These individuals might misinterpret comments as negative when they aren’t, have trouble reading social cues, and experience frequent déjà vu. What Can Help? A diet high in protein and fat, and low in carbohydrates, may be helpful for this type. Neurofeedback is an effective therapy that may help some people who struggle with anxiousness. The supplements that may help this type include GABA, magnesium, taurine, and EPA and DHA. Cyclic Anxiousness People with this type might have low levels of GABA, but they also might have too much of the excitatory chemical glutamate. As the name implies, this type is associated with cycles of anxiousness and low mood. It also may apply to those affected by seasonal mood changes or those who deal with mood swings. As with the other types, people with cyclic anxiousness may have a mild or severe form, or anything in between. This type also can get worse during periods of hormonal changes, such as after having a baby or during menopause. What Can Help? Possible treatments for this type may include improving diet and exercise and implementing deep relaxation techniques. The supplements recommended for this type are GABA, magnesium, taurine, zinc, vitamin B6, and EPA and DHA omega-3s. Unfocused Anxiousness This type results from too little activity in the brain’s prefrontal cortex (PFC). When the PFC is underactive, people may complain of low energy, mental fog, being inattentive, bored, impulsive, and exhibiting poor judgment. The decreased brain activity may be a result of an injury, toxic exposure (such as from mold or household products), infection, or underlying attention issues. What Can Help? The treatment for unfocused anxiousness starts with identifying and treating the cause of the low activity, then rehabilitating the brain with a healthy diet and exercise regimen. Supplements that may help stimulate and repair the brain include ginkgo biloba, L-tyrosine, rhodiola, and EPA fish oil. The good news is that regardless of which type you are, you can feel calmer and more relaxed with the right treatment. If you tend to worry or have persistent anxious thoughts, consider trying BrainMD’s new calm-promoting, stress-managing nutrient combination… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress and promote calm.* Benefits of Calm My Brain This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* The ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* The clinically researched ingredients in Calm My Brain can make a substantial difference in improving the well-being of individuals living with feelings of anxiousness.* 3 Synergistic, Stress-Busting Ingredients Magnesium is an essential mineral that helps both mind and body relax. Many individuals with anxiousness are low in magnesium, and inadequate magnesium intake is linked to sleep problems. This product provides magnesium in bioavailable forms, unlike the commonly used magnesium oxide, which is known to be poorly absorbed. Ashwagandha Root Extract (KSM-66®) is the best-researched and most effective form of this premier adaptogenic herb. It has been shown to improve anxiousness, stress, and sleep in multiple human clinical trials. L-theanine is an amino acid found in green tea. It can rapidly enhance calming alpha brain wave activity without causing drowsiness and can relieve feelings of anxiousness and promote mental focus. Keep Calm and Live Well Researched in clinical trials, the ingredients in this robust formula may help lessen tension and irritability, enhance calm, manage feelings of anxiousness and related unhealthy eating, and improve sleep quality.* It also can help promote a balanced stress response, including cortisol levels.* Calm My Brain is a powerful combination of ultra-pure nutrients that offers comprehensive management of all types of anxiousness.* Try it 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 Calm My Brain 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 to Do If You Have Plantar Fasciitis
If you’re physically active, you’ve probably had pain in your feet at some point. One common condition that affects many people is plantar fasciitis. What’s Plantar Fasciitis? Plantar fasciitis is a common source of heel pain. Your plantar fascia is a band of tissue that connects your toes to your heel bone. It supports the arch of your foot and helps to absorb shock when you walk or run. Plantar fasciitis is common in runners, overweight individuals, and those who wear shoes with insufficient support. A common sign of plantar fasciitis is sharp pain when you take the first few steps in the morning. As you move around, the pain typically begins to diminish. However, the pain may return if you stand for extended periods, take a jog, or engage in rigorous physical activities. Risk Factors Plantar fasciitis may be caused by the normal wear and tear of using your feet. However, there are other factors that may increase your chances of developing this condition. These include: High-impact activities – long-distance running, ballet dancing, and other high-impact activities can place stress on the heel and the connected tissues. Excessive weight – carrying extra pounds places additional stress on the feet and may cause foot pain. Age-related complications – people ages 40 to 60 are more likely to develop plantar fasciitis. Occupational necessity – jobs that require long periods of standing throughout the day may lead to foot pain. Walking pattern – people with flat feet, high/low arches, or an unusual gait may place added stress on their heels. Failing to address the issues related to plantar fasciitis may lead to foot, knee, hip, or back pain. Diagnosis and Testing If you’re experiencing consistent pain in your feet and heels, it’s a wise precaution to make an appointment with a physical therapist or foot specialist. These professionals can check for tender areas to determine the location and severity of your foot pain. Though testing is rarely required, a doctor may recommend an X-ray or MRI to rule out other issues such as a stress fracture. An X-ray also may reveal a bone spur on the heel bone. Possible Treatments Before committing to any treatment plan for heel pain, it’s best to consult your medical doctor to make sure you’re taking the best course of action possible. They may recommend taking over the counter, pain-relieving medications – such as Advil, Motrin, or Aleve. But there are several natural ways to help reduce the symptoms of plantar fasciitis as well. Physical therapy may be a great place to start. A therapist can help you with specific stretches to strengthen the lower leg muscles, the Achilles tendon, and the plantar fascia. They also might indicate if athletic tape is needed to help relieve pain, and if so, where to place it on your foot. A therapist may recommend the use of a night splint to stretch your calf and arch while you sleep. Another recommendation may involve orthotics, which can include customized arch supports for your shoes. More extreme measures may include steroid medication injections and platelet-rich plasma injections. Shock wave therapy and the ultrasonic tissue repair technique also may help relieve plantar fasciitis pain. Surgery, to detach the plantar fascia from the heel bone, may be the only option to relieve severe heel pain for some. Daily Maintenance Here are some easy and effective ways to reduce the impact of plantar fasciitis in your daily routines: –Wear supportive shoes with thick soles, ample cushioning, and firm arch supports. Never wear worn-out shoes as they may cause/intensify foot pain. –Consider switching to a low impact sport, like swimming instead of jogging. –Apply a covered ice pack for 15 minutes to reduce foot or heel swelling/pain. –Try some of these stretches that can help relieve pain and tightness in your Achilles tendon, plantar fascia, and calf muscles. –Maintain a healthy weight. Not only can this promote physical and mental wellness, it also may help reduce the strain you put on your feet. Heal Your Heels If you think you may have plantar fasciitis, it’s a good idea to make an appointment with a physical therapist or podiatrist. A healthcare practitioner should be able to arrive at an accurate diagnosis based on your specific pain or symptoms, as well as recommended ways to treat the problem. Most people use their feet for a variety of activities every day, including work, exercise, running errands, and leisure activities. There are many ways to relieve foot pain and some of them are natural and inexpensive. Applying the above tips may help reduce foot pain so you can get back to doing the things you enjoy. 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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