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Here’s How to Cook with MCT Oil (Recipes Included!)
The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. You’ll find high-quality, ultra-pure MCTs in BrainMD’s new quick energy supplement… Benefits of Organic MCT Oil Brain MCT Energy is an oily dietary supplement that offers medium-chain triglycerides (MCT), which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance including focus and learning.* MCTs are easily digested in the intestine to make small fatty acids, which are efficiently absorbed. The liver readily converts these fatty acids from MCT into even smaller molecules called ketones, which all our cells can easily use for energy. MCT Oil and Appetite Satiety occurs when a person feels full while eating a meal. A dietary supplement that promotes satiety is useful for those who want to reduce their caloric intake by consuming less food. MCT has shown promise for increasing satiety. Some clinical trials suggest that supplementing with MCT can assist with maintaining a stable weight. By enhancing satiety, which restrains appetite and promotes fat burning, MCT can be helpful for curbing unhealthy eating and stabilizing body weight. MCT Oil Benefits for Brain & Body Besides its benefits for promoting mental performance – including memory, learning, and focus – Brain MCT Energy may help those who tire easily when doing mental work and need more mental energy. It may also benefit individuals who have trouble maintaining a stable blood sugar supply to their brain. Brain MCT Energy supplies biochemical superfuels for an optimal brain and body. How to Cook with MCT Oil Incorporating MCT oil into a meal can be a challenge for some. However, once you get started, there are many ways to cook with MCT oil. From smoothies, soups, and salads to healthy baked goods, MCT oil can lend a smooth taste and energy boost to many types of food. 3 Reasons Why You Should Prepare Foods with MCT Oil: Flavorless and Odorless – MCT oil has a neutral flavor that allows it to blend into many recipes. Doesn’t Need to Be Melted – There’s no need to melt MCT oil since it doesn’t turn solid at room temperature or in the refrigerator. Doesn’t Degrade Quickly – MCT oil doesn’t become as rancid as many other oils and may last for years if stored properly. MCT Oil Meal Prep Tips Healthy Add-on – MCT oil can be added to your morning smoothie, coffee, tea, or yogurt. It also can make the base for a healthy salad dressing. You can also drizzle MCT oil over dips, soups, oatmeal, or roasted vegetables. Swap Out Other Oils – For a change of pace, substitute MCT oil for vegetable, olive, or avocado oil. Preserve Its Potency – MCT oil should be used for low to mid temperature cooking. Its smoke point is 160C/320F. Higher temperatures will damage the fats and reduce the potency of the oil. MCT Oil Recipes Featuring Brain MCT Energy Immunity Green Smoothie 1 small frozen banana 1 cup frozen pineapple 1/2 cup frozen mango or papaya 2-3 cups organic spinach or kale 1 knob fresh ginger, peeled (about 2 inches of ginger or a pinch of powdered ginger) 1 knob turmeric root, peeled (about 2 inches fresh turmeric or a pinch of powdered turmeric) 1/2-1 tablespoon manuka or raw honey Pinch of freshly ground black pepper (optional, but enhances curcumin absorption from turmeric) 1 cup almond, coconut, or non-dairy milk of choice 1 scoop Smart Mushrooms 1 capsule Neuro Zinc (opened and emptied) 1 tablespoon Neuro-C liposomal vitamin C 1 tablespoon Brain MCT Energy organic MCT oil Instructions: Add all ingredients to a high-powered blender. Blend & enjoy! MCT Energy Avocado Salad Dressing 1 small avocado 1/4 cup extra virgin olive oil 1/4 cup roughly chopped fresh parsley 2 tablespoons raw apple cider vinegar 1 clove of fresh garlic (more to taste) 1 1/2 tablespoon of fresh lemon juice 1 tablespoon Brain MCT Energy organic MCT oil Dash Himalayan salt Pinch of freshly ground black pepper Instructions: Combine all ingredients in a high-powered blender or small food processor. Blend on high until mix becomes smooth and creamy. Drizzle onto your favorite salad recipe. Keep leftover dressing stored in an airtight container in the fridge for up to one week. Good, Clean Energy Brain MCT Energy enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, supports cognitive and memory function, and is vital for whole-body health for people of all ages.* Brain MCT Energy is a clean and fast-acting energy source for peak brain & body performance.* Try these tips for how to cook with MCT oil 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 Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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4 Natural Ways to Balance Your Hormones at Any Age
Hormones are often associated with teenage angst and/or female menstrual-related moodiness. Yet, they’re involved in much more than reproductive and sexual maturing processes. They also control metabolism, appetite, development and growth, cognition and mood, sleep, body temperature maintenance, and more. What Are Hormones? Hormones are the chemical messengers of the endocrine system, which is made up of eight major glands – the pituitary gland, pineal gland, thymus, thyroid, adrenal glands, pancreas, testes, and ovaries. These glands release hormones into the bloodstream, and the hormones then deliver their messages by locking into the cells of a particular tissue or organ. They control most of the processes that happen in your body. But they aren’t independent contractors; hormones are interconnected. What happens with one hormone may affect another. What Disrupts Hormonal Balance Normally, endocrine glands produce the precise amount of each hormone needed for your body’s various functions. Genetics and medical conditions can affect this delicate hormonal balance, but lifestyle factors can too. Consider our modern lives. We’re exposed to a number of hormone-disrupting chemicals. We get little sleep. Our bodies are often in a continual stress response due to the fast pace at which we live. The typical American diet offers too much unhealthy fat, sugar, and refined carbohydrates, causing 68 percent of us to be overweight. All of these factors (and more) are throwing our hormones off. It’s no surprise then that medical researchers are taking note of the increasing prevalence of hormonal imbalances. According to a 2019 survey of 2,000 American women ages 30 to 60, nearly half of them have experienced the symptoms of a hormone imbalance. So, how do you know if your endocrine system isn’t working optimally? Signs of Hormonal Imbalance Because hormones are involved in so many bodily processes, there’s a broad range of problems that can indicate a possible hormonal imbalance, including: Unexplained weight gain or loss Excessive sweating Very dry skin and rashes Irritability and anxiousness Long-term fatigue Increased thirst Changes in blood pressure, heart rate, and blood sugar Here are some of the most common signs of hormone imbalance in women: Premenstrual mood swings and intense food cravings Heavy, painful periods Missed or irregular menstrual periods Migraines/headaches Excess hair growth on face and body/hair loss Breast changes Low mood Sleeplessness, night sweats Memory fog Trouble conceiving Darkening of the skin, acne, skin tags Vaginal dryness and atrophy Pain during sex And men have their own issues too: Development of breast tissue or tenderness Trouble maintaining an erection Decrease in beard and body hair growth Loss of muscle and bone mass Difficulty concentrating Low libido Low mood Being overweight If you want to take care of your hormonal health, here are 4 different lifestyle actions you can start following today. 4 Natural Ways to Balance Your Hormones 1. Get Regular Exercise Physical exercise is wonderful for overall health and is a great way to balance your hormones. One major benefit is that it helps to reduce insulin levels and increase insulin sensitivity. This is important for maintaining healthy blood sugar levels in the body. Being physically active can help increase levels of muscle-maintaining hormones. It also naturally boosts feel-good hormones in the brain, producing a true natural high! 2. Manage Your Stress The fast pace and multiple demands of modern living too often put us in a state of intense stress, which can put too many stress hormones in your body and cause problems. For instance, too much cortisol can impair communication between the immune system and your body’s HPA axis (the interaction between the hypothalamus, pituitary gland, and adrenal glands), which has been linked to extreme fatigue, blood sugar issues, weight gain, low mood, and immune issues. Make sure you’re doing relaxing activities – such as spending time in nature, laughing with friends, relaxing in a bath, yoga, a walk on the beach, deep breathing, and meditation – to help balance your hormones. 3. Eat Healthy Foods What you choose to eat has a major impact on hormonal balance. Studies have shown that fructose (sugar) can increase insulin levels and promote insulin resistance, particularly in overweight people or people with blood sugar issues. Limit your intake of sugar, as well as refined carbohydrates and alcohol, since they have a similar affect. Instead, enjoy complex carbohydrates (whole foods like fruits and vegetables). They offer great nutrition and usually are high in fiber, which helps to support healthy blood sugar and insulin balance. Fats are really important too. Avoid trans fats, but enjoy omega-3 and monosaturated fats instead. They help to promote satiety, healthy blood sugar levels, and insulin sensitivity. Also, make sure you get adequate amounts of protein. Research has shown that eating protein decreases levels of the “hunger hormone” ghrelin and stimulates the production of hormones that help you feel full. Aim for a minimum of 20 – 30 grams of protein per meal. 4. Get Regular, Restful Sleep Get 7 to 9 hours of restful sleep a night. Poor sleep is linked to imbalances in hormones that regulate your appetite, growth, blood sugar, healthy cognition, libido, and tissue repair. Your brain needs uninterrupted sleep that allows it to go through all five stages of each sleep cycle. Getting quality sleep is just one way to balance your hormones. Final Word If you’re concerned about your hormones, consult your doctor and get your hormone levels checked. Since some imbalances can be life-threatening, hormone health should be taken seriously. At BrainMD, we’re dedicated to providing the highest 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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5 Reasons Why You Should Know Your Brain Type
Did you know that there are 16 different Brain Types? Which one are you? 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 fail to include improvement strategies. 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-backed, paradigm-shattering brain test. This one-of-a-kind online test: Was developed by Daniel G. Amen, MD, 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 recommendations for improvement based on your Brain Type. Benefits of Knowing 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 potentially impact your future career and relationships in significant ways, by: 1. Reducing Stigma- There are plenty of judgments out there about how people should think, act, behave, and perform. Knowing your specific Brain Type can help reduce the stigma of labels or conditions others have assigned to you. Break free from the shame of a struggling brain. 2. Increasing Knowledge- Knowing your Brain Type can provide you with invaluable information. Taking the BHA can help identify your brain’s potential risk factors. The sooner you’re aware of specific challenges, the sooner you can begin to address them with natural treatments. 3. Setting Goals- In addition to learning your Brain Type, you’ll also receive a Brain Fit Score. Since even the healthiest brains can be improved with targeted treatments – including diet, exercise and lifestyle interventions – you’ll receive a plan for how to set and achieve personal fitness goals. 4. Providing Nutritional Support- Taking the BHA can help you cut through the confusing world of supplements to discover what you should be taking for optimal physical and mental wellness. Included with your Brain Fit Score is a recommended supplement regimen customized for your specific Brain Type. 5. Making It Fun- People take personality quizzes all the time, but with those tests, they’re only getting a partial picture. Learning more about how you’re wired, and how you can use that knowledge to improve yourself in the future, can be exhilarating. Since habits, skills and personality traits originate in the brain, learning your Brain Type can be the key to unlocking your potential. With the BHA, you’ll get an accurate picture of your brain, a doctor-recommended supplement plan, and a personalized roadmap for healing. Take the Brain Health Assessment to Know Your Brain Type The Brain Health Assessment (BHA) is absolutely FREE and only takes about 5 to 7 minutes to complete. Here are 4 simple steps to taking the BHA: Take the Brain Health Assessment Here Discover your Brain Type & Brain Fit Score Get a personalized supplement, nutrition, and fitness plan Optimize your brain and take back your health! This is the ONLY online assessment that provides accurate, real-time, lifestyle and supplement recommendations to improve your brain health. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brains. 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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Does MCT Oil Give You Energy? Here's How to Superfuel Your Brain & Body
The human brain requires lots of energy to function. Though only 2% of he body’s total weight, the brain uses at least 20% of the body’s total energy. The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. You’ll find high-quality, ultra-pure MCTs in BrainMD’s new quick energy supplement… Brain MCT Energy: Organic MCT Oil Brain MCT Energy is an oily dietary supplement that provides biochemical superfuels which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that pose no threat to our health.* MCTs are easily digested in the intestine to make small fatty acids, which are efficiently absorbed. The liver readily converts these fatty acids from MCT into even smaller molecules called ketones, which all our cells can easily use for energy. Our cells get the bulk of their energy from biochemical “fires” stoked by mitochondria, tiny energy generators. The mitochondria use oxygen to convert nutrients from our foods into energy. Of all the nutrients the mitochondria burn, the easiest are ketones – small molecules derived from fatty acids (think of ketones as the kindling for our life energy). MCT are small natural fat molecules (triglycerides) of two kinds: caprylic acid triglyceride, consisting of fatty acids 8 carbons long (“C8”) combined with glycerol; and capric acid triglyceride, which has fatty acids 10 carbons long (“C10”) combined with glycerol. When taken by mouth, both are efficiently digested into their free caprylic (C8) and capric (C10) fatty acids, which are then readily absorbed. These small fatty acid molecules rapidly cross the intestinal lining and reach the large portal vein, which quickly delivers them to the liver. There, instead of being packaged into LDL particles along with cholesterol like larger fatty acids, they’re converted into ketones. These small molecules are then released into the circulation, to be picked up and burned in the mitochondria of any of our cells. MCT Oil and Brain Health The brain relies almost 100% on glucose (“blood sugar”) for energy generation, because that’s typically what it’s fed. But the brain is also capable of making energy from ketones, and even from the C8 and C10 molecules, that aren’t broken down in the liver. For people who struggle to get blood sugar into their brain, these MCT derivatives are a tremendous boon. Clinical research strongly suggests the brain loses its capacity to utilize glucose over time; this process may even begin for some in their youth. Fortunately, the brain seems to retain its full capacity to make energy from the C8 and C10 fatty acids, and especially the ketones produced from them, across the entire lifespan. In 2020, U.S. government researchers published a meta-analysis from 13 clinical studies with MCT. They concluded that MCT improved cognition, including memory. They noted that the higher the blood ketone level achieved, the greater the degree of cognitive benefit. MCT Oil and Exercise Taking an MCT supplement one or two hours prior to a workout supplies the skeletal muscles with ketones to help meet their increased energy needs. As the workout progresses and the muscle mitochondria burn ketones, the body may mobilize additional ketones from adipose tissue or other fat stores. As the ketone blood levels rise, some will be “pushed” into the working muscles and the brain. Findings from a recent controlled clinical trial suggest that taking MCT while on a moderate aerobic exercise program could be a useful tool for achieving higher blood ketone levels. Also, taking MCT lessened the blood sugar spike after consuming carbohydrates, which is consistent with clinical findings that suggest MCT may assist with blood sugar balance. MCT Oil and Appetite Satiety occurs when a person starts to feel full while eating a meal. A dietary supplement that promotes satiety is useful for those who want to reduce their caloric intake by consuming less food. MCT has shown promise for increasing satiety and lowering appetite, which can help reduce caloric consumption. And while MCT can lessen appetite, they also can increase the body’s burning of fat. The body must use energy to process food once it’s consumed. This process is called diet-induced thermogenesis (DIT). Clinical trials spanning more than 30 years have now clearly established that taking MCT increases DIT, mainly by increasing the body’s rate of fat-burning. Though the MCT acceleration of fat-burning and DIT hasn’t been shown to translate directly into weight loss, some of the clinical trials suggest that supplementing with MCT can assist with maintaining a stable weight. By enhancing satiety, MCT can be helpful for curbing unhealthy eating and stabilizing body weight. Clean MCT Oil for Your Brain & Body Besides its benefits for promoting mental performance – including memory, learning, and focus – Brain MCT Energy may help those who tire easily when doing mental work and need more mental energy.* It may also benefit individuals who have trouble maintaining a stable blood sugar supply to their brain.* MCTs are also valuable for whole-body health and overall vitality.* The clinical research with MCT has opened new vistas of brain benefits for people of all ages.* [wc_button type="inverse" url="/brain-mct-energy" title="SHOP MCT OIL" target="" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP MCT OIL[/wc_button] [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Brain MCT Energy FAQ What Are the Ingredients in Brain MCT Energy? Medium-chain triglycerides of caprylic acid (an 8-carbon fatty acid) and capric acid (a 10-carbon fatty acid), naturally occurring small fat molecules that are sustainably-harvested from organically grown coconuts. Who can benefit from Brain MCT Energy? This supplement is useful for people of any age or state of wellness. It’s recommended for those seeking to improve their energy and mental performance, including learning, focus, and memory. It may also help maintain stable blood sugar supply to the brain. MCT can increase satiety; consuming less food can help slow weight gain or maintain current weight.* For people on a keto diet, taking this supplement may help counteract the elevation of blood triglycerides and LDL cholesterol caused by the consumption of unhealthy fats.* MCT has also been shown to help conserve muscle strength in the elderly.* How can I take this supplement? Brain MCT Energy is odorless, flavorless, and easy to pour. It can be added to coffee, smoothies, shakes, even salad dressings. Adults can take 1 tablespoon (14 grams) daily with food, maximum 2 tablespoons (28 grams) daily. If GI discomfort occurs, take smaller portions more frequently, but always with food. For best fat-burning results take 1-2 hours prior to an aerobic workout. This product is not intended for use by children. MCT products were first developed for use by children with serious medical conditions, and should only be given to children under a physician’s supervision. Can other BrainMD supplements complement or enhance the effectiveness of Brain MCT Energy? Yes! NeuroVite Plus, Omega-3 Power, and Brain & Memory Power Boost complement this product. They provide nutrients our cells need to make the best use of MCT. These especially include the B vitamins, magnesium, zinc, acetylcarnitine, alpha-lipoic acid, coenzyme Q10, and omega-3 EPA+DHA. Since this is such a healthy fat supplement, do I need any other fats? Yes, you still need to take an omega-3 EPA+DHA supplement, unless you eat a lot of carefully-cooked, uncontaminated cold-water fish.* Omega-3s are essential for our cell membranes to function and for healthy inflammatory balance, vital roles not covered by MCT.* Are there any serious side effects to taking Brain MCT Energy? No. As with other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming. Mild GI discomfort can occur with large doses and can be prevented by starting with a low dose and working your way up.* Even 5 grams a day of MCT (one teaspoon) is likely to have some benefit, and this can be split into a half teaspoon twice a day.* This supplement is free from dairy, glutens, sugar, corn, soy, eggs, yeast, and artificial colorings or flavorings. It is made from tree nuts (coconuts). It’s suitable for vegans, and its use is compatible with paleo diet patterns. Taking this product can enhance the benefits of a ketogenic (keto) diet, and MCTs have been used to lessen blood cholesterol difficulties that sometimes result from bad fats in the keto diet.* [/wc_box] Superfuel for a Super You Brain MCT Energy supplies biochemical superfuels for an optimal brain and body.* This natural supplement may help people who tire easily when doing mental work, or who have trouble maintaining a stable blood sugar supply to their brain.* It also enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, and supports cognitive and memory function.* Brain MCT Energy is a clean and fast-acting energy source for peak brain and body performance.* [wc_button type="inverse" url="/brain-mct-energy" title="SHOP MCT OIL" target="" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP MCT OIL[/wc_button] At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Stretching: Pre & Post Workout Stretches + Desk Stretches
Much emphasis has been placed on exercising your body for health and longevity. The U.S. even makes a recommendation of how much exercise you should get each week. Yet, there’s no official national recommendation for stretching. It’s often mentioned as a sidenote to exercise. Perhaps that’s why just 10 percent of Americans stretch on a regular basis, according to data from Statista. But that’s changing now: Stretching is in! Health experts and institutions are touting stretching as important for posture, mobility, and healthy aging, in addition to being important to do before and after exercise. In fact, regardless of an exercise routine, Harvard Medical School recommends that adults do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups at least a couple of times a week, and preferably more. Ideally, we should stretch every day, whether that’s around a workout routine, first thing in the morning, before bed, or at the office. The Benefits of Stretching Every Day There are many benefits of stretching. If you start stretching every day, you’ll be helping your muscles to stay healthy, strong, and flexible – and that flexibility will help you maintain a healthy range of motion in your joints. When you lose flexibility, your muscles shorten and become tight. Then, when you need those muscles, they’re too weak to extend all the way, putting you at risk for pain, strain, and muscle damage. Damaged muscles can put you at risk for joint injury. Stretches can help relieve tension, especially if you sit at a desk all day. A few good stretches can help loosen your shoulders and neck and keep your back and hip flexors from getting too tight. Among the many benefits of stretching, it increases blood flow, which is necessary for healthy brain function as well. If you’re active, stretching can help to improve your joint range of motion and your athletic performance, while decreasing your risk of injury. Are you ready to enjoy the benefits of stretching? Pre-Workout Stretches It’s good to do static stretches before exercise. Static stretches are the kind that are performed in a stationary position with a sustained hold to lengthen the muscle. Interestingly, studies in recent years show that they may not be the best to do pre-workout, or before participating in high-level sports. In fact, static stretching can actually decrease athletic performance, and stretching immediately before an athletic event has been shown to weaken hamstring strength. Also it isn’t a good idea to do sustained hold stretches when your muscles are cold as it could lead to an injury. Instead, dynamic stretches are now preferred pre-workout, or a combination of dynamic and static stretches. As the name implies, dynamic stretching is performed while moving, often doing some of the movements that you’ll do in the sport, workout, or activity you plan to engage in. Imagine swimmers and how they swing their arms around prior to getting in the water, or a runner doing lunges prior to a run. They’re doing dynamic stretches. The movement helps to increase blood flow and warms the muscles, while loosening joints and easing pain. This helps to increase range of motion, reduce injuries, decrease stiffness, and boost athletic performance. Pre-Workout Dynamic Stretches Try some arm circles and shoulder rolls if you’re going for a swim. Or if you run, do some leg pendulums, which means swinging each leg back and forth about a dozen times, or you can swing your leg side to side. Walking lunges are also a great dynamic stretch. Post-Workout Stretches While they may be discouraged pre-workout, static stretches are wonderful after a workout. Your boosted circulation post-workout brings blood to your muscles and joints, allowing for greater flexibility. Stretching can also relieve tired muscles by helping to release lactic acid that builds up during your workout and speeds up recovering time. Consider doing a round of static stretches for your hamstrings, glutes, quads, shoulders, triceps, and wrists. Of course, you can tailor your routine to stretch the muscles used in your workout. A coach, personal trainer, or physical therapist can be helpful in that regard. The Classic Hamstring Post-Workout Stretch Sit on the ground with both legs straight out in front of you, bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground, bend forward keeping the back straight. You’ll feel the stretch in the hamstring of the right leg. Then, do the same for the other leg. 2 Effective Desk Stretches You Can Do Everyday There are real dangers to sitting for prolonged periods. Spending hours hunched over a desk does a number on your back, hips, neck, and shoulders. Stretching at your desk can help to alleviate the tension and stiffness. Here are a couple of desk stretches to help. You can find many more online – or ask your physical therapist. 1. Hip Opener Sitting tightens your hips and lower back. Try this to open them up. Sit on the edge of your chair with your feet hip-width apart, directly under your knees. Cross one ankle over the opposite knee. Gently stretch forward. 2. Half Downward Dog This full-body stretch is a well-known yoga pose and is excellent for your hamstrings. Stand facing the back of your chair. Place your hands on the back of the chair. Step back as far as you can. Try to keep your arms and legs straight as you stretch your spine. Don’t Stretch Your Limits If you’ve been sedentary and/or have physical limitations or injuries, consult a doctor or physical therapist before you start stretching. If you do too much too soon or stretch incorrectly, you could hurt yourself. Over time, your flexibility and range of motion will surely improve, provided you’re stretching correctly. 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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Gummy Vitamins vs Pills: Which Is Right For Your Health Goals?
What kind of supplements do you prefer? There are many types of supplements including capsules, tablets, chewables, powders, gummies, liquids, energy bars, and more. Is there a difference when it comes to quality, absorption, and overall efficacy? Is there a clear-cut winner between gummy vitamins vs pills? Let’s take a look… Types of Supplements There’s a wide array of supplement types and delivery formats. Here are some of the major types of supplements and a few of their basic benefits and drawbacks. Gummy Vitamins vs Pills Gummies Formulated to look and taste like gummy candies (such as gummy bears), these soft, chewable vitamins are marketed toward kids (though many adults consume them, as well). Gummies are ideal for those who have difficulties swallowing capsules or tablets. The added flavorings may make these vitamins more appealing, certainly to their target audience. However, gummies have a dark secret: they’re practically impossible to make without using sugar or sugar alcohols, which can cause stomach discomfort or contribute to blood sugar problems. Parents are strongly cautioned when purchasing gummies for their children, since many contain excessive amounts of sugar. Also, as with chewable tablets, gummies may contain artificial colors and flavors. With respect to the gummy vitamins vs pills debate, it's probably best to avoid the unhealthy and artificial ingredients in gummies and look elsewhere for quality nutrients. Capsules Capsules (“two-piece hardgels”) have a smooth, translucent outer shell that’s filled with a powder. They come in the form of gelcaps (gelatin shell) or veggie caps (plant-based shell). Capsules protect their contents against breakdown from direct exposure to the air and humidity. They’re generally easier to swallow than tablets and don’t leave behind an unpleasant taste in the mouth. Hardgels are preferred by people, especially parents of young kids, who opt to open the capsule and pour the powder over food or into a liquid or smoothie. One of the downsides is that capsules may contain lower doses of ingredients than tablets. Also, some may find large capsules just as difficult to swallow as tablets. Softgels Softgels are pills that contain a liquid ingredient and cannot be opened as easily as hardgel capsules. They may be easier to swallow than other pills, unless they’re large “horse pills.” A concern for certain consumers, particularly vegans, is that gelatin casings are made with beef or pork. Some plant-based options are available for softgels, but the technology hasn’t been perfected and sometimes they leak or come apart. Tablets Tablets are produced by compressing granules or powders into a hard pill. Many times, tablets are single-ingredient supplements, such as iron pills. On the plus side, tablets can provide higher doses of ingredients compared to capsules and softgels. Also, tablets can be split (with a pill cutter) or crushed into a powder to make them easier to swallow. A common complaint against tablets is that they can be difficult to swallow. Also, they may have a bitter or unpleasant taste. Most concerning is that many tablets are coated with potentially unsafe substances (such as titanium dioxide) to improve their appearance. Chewable Tablets Chewable tablets are useful for delivering larger amounts of an active ingredient that would otherwise take several hardgel or softgel capsules to deliver. As their name suggests, chewable tablets must be chewed before they’re swallowed. Chewables are ideal for those who don’t enjoy or have difficulty, swallowing pills. Since they must be chewed, chewables often are made to taste more pleasant than some other forms of supplements. Popular among children’s vitamin brands, chewables have certain negative aspects that parents should be mindful of…for instance, many contain artificial colors and flavors that aren’t proven safe. Also, many chewables have sugar or artificial sweeteners, which are included to appeal to the customer’s tastebuds. Energy Bars The energy bar market has exploded in recent years, perhaps driven by the fast-paced nature of our society. Energy bars are often represented as providing a short-term energy boost to bridge the gap from one meal to the next. Some bars are marketed as food-based supplements that provide fats, proteins, and carbohydrates. Unfortunately, many have inferior sources of these food categories and fail to deliver a lasting energy boost. These convenient meal alternatives may (or many not) have a pleasant taste and may contain some vitamins, minerals, and other nutrients. However, many contain artificial colors, flavors, or sweeteners, which offset some of their benefit. For people with blood sugar problems, bars with lots of added sugar can hurt rather than help their mental focus or physical endurance. Liquids Some people just prefer to drink their vitamins. Liquid supplements have become more popular in recent years due to their convenience. Also, many maintain that a product’s efficacy is sustained over a longer period when it’s kept in the refrigerator. This actually isn’t the case because each time the bottle is opened – regardless of the temperature – the air that gets in delivers oxygen to the liquid, which degrades it. Rancidity sets in long before we can sense it by smell or taste. Liquid supplements can be naturally occurring or suspended in a liquid and may be preferred by people who have difficulty swallowing pills. Some of the benefits of liquid supplements are that its doses can be easily tailored and it doesn’t need to be mixed into liquid or water. Often, claims are made that nutritional ingredients are more efficiently absorbed from liquids, but there’s no good evidence to support this assertion. Moments after a person swallows something, it becomes immersed in the liquids of the stomach and later the intestine. It makes little difference whether you start with a dry or liquid supplement – they’re all headed to the same place. Other than taking up space in your fridge, one of the biggest challenges with liquid supplements is that its taste tends to be amplified over normal supplements, which is a good thing if the product is pleasant tasting, but not so much if it isn’t. Also, liquid supplements tend to be pricier than their capsule or tablet counterparts, and need artificial preservatives to keep them from prematurely breaking down. Powders Powdered supplements are dehydrated ingredients that must be dissolved in water or another liquid before being consumed. These nutrients can be added to fruit/vegetable juices, healthy smoothies, or even soups. As with those who prefer liquid supplements, powdered nutrients may be enjoyed as an alternative to pills and may be quickly absorbed. Powders may offer higher doses than pills since doses are easy to adjust. For some ingredients, the daily dose needed for health benefit is so high that a powder is the only choice a responsible manufacturer can make. The tradeoff is that powdered nutrients may have an unpleasant aftertaste. Also, the need to mix the powder into liquids requires more time spent in the kitchen and messes may be created in the combining process. How to Choose the Right Supplement for You With so many supplement sizes, shapes, and styles to consider, which is the best for you? Each of the supplement forms listed above have pros and cons (our gummy vitamins vs pills comparison, for instance). For many people, choosing the right supplement is a matter of taste, price, and ease of use. However, the most important aspects of any supplement you purchase should be quality and purity. A major concern many have regarding dietary supplements is quality control issues. This can make the selection of a supplement brand extremely challenging. To protect your health, and to be confident you’re getting the highest quality supplements, make sure you’re purchasing products that are manufactured in current Good Manufacturing Practice – cGMP certified – facilities, have undergone rigorous testing for purity, and are backed by controlled clinical trials conducted with humans. Also, be sure to thoroughly read the Supplement Facts box on the label. It's important to research different brands and types of supplements before making a decision that aligns with your goals. Ultimately, the most effective form of dietary supplement is one that fits seamlessly into your daily routine and provides measurable results over time. Whether you prefer gummies or pills, consistency in taking them is key to reaching optimal health outcomes. Hopefully, the above information will help you choose the right kind of supplements for you. Since supplements should be a part of any health regimen, you should be as well informed as possible when it comes to what you put in your body. Your health and safety depend on it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Make Homemade Salad Dressings + Recipes!
The right salad dressing can transform a salad from boring to delectable. Unfortunately, dressings can also add extra calories and unwanted ingredients such as preservatives, artificial flavors, and colors, and more that you may want to avoid. A simple solution to this is to make your own salad dressings at home. It may sound like extra work, but with a few ingredients you likely have in your pantry, you can make excellent tasting, healthy salad dressings at home. You just need a few minutes to save yourself some money and reap the health benefits. Why Make Your Own Salad Dressing? Is it worth it to take the time to prep your own dressings? It is, and here’s why. It saves you money. Salad dressings can be expensive, especially those that have healthier, higher-quality ingredients. It saves you time later. You don’t have to make your dressing fresh each time unless you prefer to. While initially, prepping it may take longer than picking something up off the shelf, you can make salad dressing in batches. You get to control the ingredients. Depending on your health concerns, such as high blood pressure, you can control how much salt or high-carbohydrate ingredients are in the dressing. When you purchase pre-made dressings, you aren’t able to control the amount of salt, sugar, and other ingredients outside of controlling your portions. Healthy Homemade Salad Dressing Ingredients The healthiest salad dressings are typically vinegar and oil-based. Other healthy dressings can be made with Greek yogurt which adds protein. If that sounds bland or unappealing to you, never fear. There are tons of ways to play with flavor here. You likely have some or all of the items below in your pantry or fridge right now. It’s a good idea to keep these items on hand to create your own dressings. Apple cider vinegar. ACV has anti-inflammatory and antioxidant properties. One recent study found that regularly consuming ACV may help protect against neurological issues. It also has a slight sweetness behind it’s strong, tangy flavor, and pairs well with just about any other dressing ingredient. White, Balsamic, or Rice wine vinegar. When consumed regularly, these vinegars have heart health benefits and can help reduce inflammation, just like ACV. Mustard (can be yellow, coarse-ground, whatever your favorite is). Mustard has zero calories and is very low in sodium. It can add color and excellent flavor to dressings. It’s versatile and easy to find at most grocery stores at a low price. You can also use mustard seed powder if you prefer. Extra virgin olive oil. Like the previous ingredients we’ve discussed, EVOO is high in antioxidants. It makes dressings smooth and contributes heart-healthy fats as well. Avocado oil. Avocado oil has similar benefits to olive oil. However, avocado oil is considerably more expensive and not everyone finds the flavor as appealing as olive oil. Citrus juice (fresh or concentrate) such as lemon, lime, or orange (you can also use the zest). The acidity of lemon, lime, or orange juice compliments the oil and adds more flavor along with the vinegar. These juices also have small amounts of vitamins and minerals. Greek yogurt. This adds protein to help make your salad more balanced. A salad will be more filling if you add protein and healthy fats. Greek yogurt has both. You can use low-fat or whole yogurt, or nonfat if you prefer. Fresh berries (blueberries or strawberries work well). Fruit has small amounts of fiber, antioxidants, and adds sweetness to counteract the tanginess of vinegar and mild taste of oil. Fresh garlic, ginger, green onions, and shallots. Garlic and ginger have anti-inflammatory, antioxidant, and antifungal properties. Onions and shallots have similar benefits and all four of these help with flavor and texture. Raw honey. You can use regular honey as well, but raw honey has the added benefit of being less processed and containing many of the antioxidant, antifungal, and healing properties. Kosher salt and coarse ground black pepper. These ingredients help enhance the flavors of the rest of the dressing. You don’t have to combine all of these to make a delicious and healthy dressing, but this list gives you some ideas of things you may have on hand now that you could use. How to Make Healthy Homemade Salad Dressings To create healthy salad dressings at home, it’s important to keep a few key details in mind. Choose healthy fats and oils, and use them in modest amounts. Using a variety of ingredients and switching them up often will help keep you interested. Make use of herbs and spices before overdoing it on salt. Make the dressing in good-sized batches and store it in a convenient spot in the fridge so it gets used. You can use mason jars to easily store dressings for a few weeks (if they last that long!). 3 Easy Homemade Salad Dressing Recipes Here are some basic dressing recipes that you can make in a mason jar. These will pair well with most salads. They can also be used on sandwiches or in pasta salads. Apple Cider Vinegar Dressing by Eating Bird Food 1/4 cup apple cider vinegar 1/2 cup olive oil 2 teaspoons Dijon mustard 1 tablespoon garlic, minced 1 teaspoon sea salt + more if needed 1/2 teaspoon freshly ground black pepper + more if needed Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Raw Honey Mustard Dressing Recipe by Love and Lemons 2 tablespoons Dijon mustard 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar or fresh lemon juice 1 tablespoon honey 1 small garlic clove, grated or minced ¼ teaspoon sea salt, more to taste Freshly ground black pepper Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Greek Yogurt Dressing Recipe by Foolproof Living 1 cup Greek Yogurt 2 cloves of garlic minced 4 tablespoons lemon juice freshly squeezed 2 tablespoons olive oil 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped fresh dill Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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9 Health Benefits of Running & How to Start
We were built to run. Researchers believe that the shape of our bodies evolved to make us extraordinary endurance runners, which helped us to both chase prey to exhaustion and evade predators. Also, our tendency to sweat helps our bodies dissipate heat. Our spring-like Achilles’ tendons and strong leg joints support balance and long-distance running. This natural movement rewards us with a treasure trove of health benefits and longevity. And it doesn’t require much time. Running as little as 5-10 minutes a day at slow speeds is associated with markedly reduced risks of death from all causes – and could add an extra three years to your life! What’s more, running is both free and accessible. You can do it pretty much anywhere at any time. All you need is a supportive pair of running shoes. 9 Health Benefits of Running Here are 9 benefits that may very well inspire even the most reluctant runner to give it a try. 1. Sleep Restorative sleep is critical for healthy brain function, immune response, mood, weight, hormonal balance, blood sugar, athletic performance, and more. Aerobic exercise, such as running, helps you fall asleep more quickly and improves sleep quality. And, counter to what’s believed about evening exercise interrupting sleep, with the exception of hard intervals within an hour of bedtime, research shows that a nighttime run will also help your sleep. 2. Healthy Weight Whether you run lighting fast or slow as a turtle, running burns a lot of calories because you continuously move your entire body weight. It’s estimated that you burn 100 calories per mile of running, which makes running one of the top calorie-burning activities you can do. The National Weight Control Registry has tracked a group of people who have lost an average of 66 pounds and kept it off for more than 5 years. What do nearly all of them have in common? They exercise regularly. Consistent running will make weight management easier. 3. Healthy Knees and Back On average, sedentary, out-of-shape adults suffer more from knee and back problems, than runners do. In one study tracking a group of first-time marathon runners, novice runners actually saw sustained improvement in the bone marrow and cartilage of their knees for at least six months after the race! In a 2020 report, longtime runners had less age-related decline in their lumbar intervertebral disc height than non-runners. That said, health experts suggest that runners maintain a healthy weight and build core strength in order to minimize any running-related knee or back problems. 4. Immune Function While extreme exercise may put you at greater risk for getting sick, consistent moderate amounts of aerobic exercise improves immune function and reduces the likelihood of getting sick. 5. Cognitive Function Running may help protect against cognitive decline as it increases heart rate and blood flow. Plenty of oxygen-rich blood flowing to your brain supports optimal cognitive function. Running also stimulates the release of brain-derived neurotrophic factor (BDNF). BDNF supports the survival of existing neurons, and the growth and differentiation of new neurons and synapses. High fitness is associated with greater brain volume, including gray matter. 6. Cellular Function and Health A 2016 study of 1.44 million American and European adults showed that high-fitness exercisers had a lower risk of developing uncontrolled growth of abnormal cells than non-exercisers. 7. Mood Boost and Stress Relief Running makes us feel good. Research has found that aerobic exercise effectively alleviates low mood and stress. You’ve probably heard of “runner’s high.” That occurs when running releases endocannabinoids in the bloodstream, producing a feeling of well-being and calm. 8. Healthy Blood Sugar Medical professionals have long known that exercise helps to stabilize blood sugar levels in the body. A study focusing on 19,000 adults for more than 6 years comparing blood sugar levels in runners vs. non-runners found that runners were 72 percent less likely to develop blood sugar issues. 9. Healthy Blood Pressure Running and other types of moderate exercise is a proven, non-drug-related way to support healthy blood pressure levels in the body. And while any type of running is good, higher interval training delivers the most healthy blood pressure bang for your buck! How to Start Running as a Beginner If you’re over 40, have a BMI of 35 or higher, or a family history of heart health issues, talk to your doctor before you start running. Running isn’t easy. It’s important to make it habit by choosing a place you like (e.g., a beach, trail, or park) and a time that works for you and commit to showing up. Fitness experts suggest following these tips: Begin with Walking. To start, especially if you’ve been sedentary, be gentle and go slow. Start with a 30-minute walk, 3-5 days a week. Add Running. After a few weeks, add in periods of running to your walk. You might start with as little as a few minutes of running followed by several minutes of walking and then repeating it. Gradually lengthen the time you run. Add Speed and Mileage Last. Continue to ramp up until you’re running a full 30 minutes several days a week. Once you master the time, then consider increasing your mileage and/or speed. Remember to reward yourself after you run, have fun, and enjoy all those wonderful health benefits! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Ditch Diet Culture & Improve Your Relationship with Food
When you’re striving for a healthy lifestyle, you may know some of the basics: eat well, exercise, avoid smoking and excessive alcohol, etc. However, something more subtle is at work when it comes to adopting and maintaining a realistic, healthy lifestyle…it’s your mindset. How you think about and arrive at the decisions you make regarding food and health-promoting behaviors are just as important as what’s on your plate. Sometimes, even with the best of intentions, you can get stuck in unhealthy patterns with eating or exercise. Maybe you’re tired of being caught in a grueling cycle of starting strong, making a choice inconsistent with your goals, and feeling defeated. You might even wonder how this cycle started in the first place. In this article, we’ll discuss how to identify harmful thought patterns that could be sabotaging your ability to stay on track with your health goals. What is Diet Culture? Diet culture is a hot topic these days. There’s a lot of nuance within the topic because it spans many cultural discussions. It’s viewed through a health lens as well as a political and social justice lens. Generally speaking, diet culture is based on the idea that some foods are “good” while others are “bad,” certain body types are superior to others and normalizes negative self-talk regarding body image and health choices. You may or may not be aware of the ways diet culture is influencing your thoughts and behaviors. Someone with a diet culture mentality might: Engage in negative self-talk that conflates food choices or body image with self-worth, such as “I can’t eat sweets, they have way too many calories.” “I used to be small like you, those were the days!” “You shouldn’t eat that, it’ll go straight to your hips.” “I have to eat a salad today, I was bad and had pizza yesterday. Obsess over calorie or macro counting Jump from diet to diet with little success Be desperate to try the latest diet pill or skinny tea, regardless of experts’ advice against its use due to lack of evidence regarding the efficacy Using excessive filters and/or photoshopping images posted to social media to feign an “ideal” body image If you find yourself dealing with these bad thought habits, you might think some of them are harmless. However, these thought patterns can erode your sense of self-worth over time, causing you to associate what you eat and how you look with your value as a person. When your identity becomes wrapped into how closely you fit an ever-evolving standard of healthiness, it’s a trap that can be tricky to get out of. Why is Diet Culture Harmful? These behaviors can cause you to obsess over areas of your health journey that aren’t conducive to creating long-term success. What’s more, these thoughts can lead some people to develop eating disorders if they go unchecked. While most people won’t develop an eating disorder, far more people have disordered eating patterns and don’t realize it. This can include a habit of bingeing and restricting foods that you consider “bad,” such as sweets, fried foods, and fast food. Bingeing and restricting looks like avoiding these foods to “be good” while ignoring your body’s cravings. Then, when the craving becomes too difficult to manage, you binge and overeat the item you’ve been craving and feel guilty and defeated. The alternative to this vicious cycle is something many dietitians refer to as “food freedom.” This is the idea that you can honor your body’s hunger and fullness cues and mindfully enjoy foods you crave without demonizing them all while maintaining a healthy balanced lifestyle. While some may think it sounds far too good to be true, this is truly possible. Food freedom doesn’t mean having zero boundaries and eating whatever foods you want all the time. It’s a practice based on mindfulness that shifts your focus from obsessing over calories to listening to what your body is telling you it needs. Food freedom and mindful eating go hand in hand and work well together to help you create balance with food. It takes practice and continually reframing your thoughts, and you may seek the help of a non-diet dietitian if you think you’d benefit from targeted one-on-one advice. 5 Simple Ways to Improve Your Relationship with Food Now that we’ve delved into the often-harmful mentality that is diet culture, what can you do if you find yourself caught up in it? There are a few ways to combat diet culture in your day-to-day life. The first thing to do is conduct a self-assessment. Ask what lies you currently believe that could be based on a diet culture mentality. Consider how you think and speak about your body and eating patterns, and other’s bodies and food choices. Here are some other quick tips for improving your relationship with food: 1. Ditch the All-or-Nothing Mindset Your diet is healthy when it’s balanced overall, and that includes enjoying healthy treats. Try to be more open-minded about what foods you “allow” yourself to eat. You may have a laundry list of off-limit items that are inconsistent with your goals. But ask yourself: is this practice something that truly helps you maintain self-control, or is it a preemptive guilt trip that you’ve implemented to keep yourself in line? If it’s attached to shame or condemnation, it’s best to let it go. You can eat the foods you know aren’t health-promoting in moderation and fully enjoy them, without feeling bad about it. But you must abandon the all-or-nothing mentality. 2. Set Realistic Goals Don’t try to change everything overnight…set realistic goals. Take small, realistic steps and be specific about your intentions. Then, focus on one intention at a time until it becomes second nature. For example, maybe you love brownies and want to enjoy them as part of your healthy lifestyle without feeling guilty each time you eat them. Your first step may be journaling about what fears you associate with eating brownies. Getting your emotions out on paper can help you process them. Your next step may be making brownies and enjoying them with friends or family, without calling it a “cheat” day. These subtle shifts in your mindset can have a big impact on your overall attitude toward your relationship with food. 3. Find Support and Accountability You aren’t alone on your journey. There are many people seeking to adopt a healthier mentality about food, so find a community of like-minded people so you can stay on track. Social media is a good resource for this, including Facebook groups. If you suspect that you or someone you know may have an eating disorder, you can find professional help and support groups online. 4. Find Healthy Coping Mechanisms One of the reasons people end up stuck in a binge-restrict cycle is because they’re struggling to find healthy coping mechanisms for other stressors in their life. This might apply to you if you find yourself staying on track with your goals until stress at work or in a relationship comes up. Then, you struggle to stay on track because food is a comfort measure. This can lead to guilt and frustration. If that sounds familiar, learning alternative ways to cope with stress will be another component to achieving food freedom for you. 5. Fine-tune Your Social Media Feed Your mental diet is important, too. Who you follow and why you feel the need to partake in their content is highly important to creating and maintaining a healthy mindset. If you’ve heard that you become like the five people you spend the most time with, know that social media should be included on the list of who is shaping you and your mindset. If you’re struggling with body image and follow tons of Instagram models for “inspiration,” but feel defeated and overall negative after you view that content, unfollow or mute their profile for a while. You can always refollow once you’re in a better mental space. Lastly, there are many dietitians on Instagram and Facebook publishing great content on this topic. This will help you fill your feed with positive reminders about food and body image. Here are two great food freedom dietitians to follow: Bonnie Roney, Dietitian and Founder of Diet Culture Rebel Colleen Christensen, Dietitian and Founder of Colleen Christensen Nutrition Final Thoughts Diet culture is a pervasive and harmful ideology that often subtly makes us feel unworthy if we don’t fit an arbitrary standard of health and beauty. However, there’s a growing movement toward food freedom that promotes balance and inclusivity with food and body image. While there are different takes on the matter within the movement, food freedom is ultimately about making peace with food and your body by shifting your mindset. By being mindful and intentional with what you eat and how you move your body and knowing that your value isn’t based on eating a “perfect” diet or having an ideal body shape, you can rid yourself of the heaviness that can come with diet culture and enjoy foods you love while walking in freedom. 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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How to Set Boundaries in Relationships & Avoid the People Pleasing Trap
Setting boundaries with the people we love is powerful. It’s also difficult. Yet, this necessary act is ultimately what allows for healthy, loving relationships. What Are Boundaries? Quite simply, they’re the limits and needs we define for ourselves and express within relationships to feel safe, healthy, and comfortable. Setting a personal boundary might be declining a request from a loved one, carving out two hours for yourself on a weekend away from your family, or asking for what you need from a partner. It’s a fundamental form of self-care and a critical component of healthy relationships. A person with healthy boundaries can say “no” to a friend, mate, or family member when they need to, but they’re also comfortable opening themselves up to intimacy and close relationships. Yet, many people-pleasers fear how a loved one might respond, and that can make boundary setting a challenge. Dr. Daniel Amen suggests answering these 5 questions to determine if you need to improve your personal boundaries with your friends and family: Are you the go-to person for everyone’s problems? Do some people treat you like a doormat? Do you often say “yes” when “no” is what you really want to say? Do others take advantage of you? Do you feel somehow obligated to help certain people, even when the support isn’t reciprocated? If any of these resonated with you, there’s a good chance you need to hone your boundary setting skills. Understanding Boundaries There are many different types of boundaries, and they’re important to know if you want to get better at expressing them. The most common are emotional/mental (feelings), physical (non-sexual touch like shaking hands, hugging), sexual, intellectual (thoughts/beliefs), material/financial, and time. Communicating and respecting each other’s boundaries makes for strong relationships. As complex human beings, we may exhibit more rigid boundaries with certain people, healthy boundaries with others, and weak or no boundaries in certain situations. Weak boundaries (called “porous” by mental health professionals) can cause a lot of stress, hurt our self-esteem, and negatively impact our mental and physical health, according to research. Porous boundaries may present as oversharing personal information with certain friends, struggling to say “no” to requests from loved ones, or getting too involved with the problems of certain friends or family members. People pleasers often have porous boundaries. They may be overly dependent on the opinions of others, accept disrespect or abuse, or fear rejection if they don’t comply with others. Of course, having rigid boundaries is the other side of the coin. These boundaries can lack communication and expression of needs and limits. They make love, respect, and intimacy more difficult. The best scenario for healthy relationships is cultivating healthy boundary setting. How to Set Boundaries with Friends and Family The big key for regular and healthy boundary setting with the people we love most is communication. If you don’t have solid communication in a relationship, setting a boundary will likely be hard. However, if you have open communication, setting boundaries will go more smoothly and be less stressful. Prepare Before you communicate anything, take time to listen and be still with your feelings. Anger usually indicates a boundary has been crossed. Check your motives. You don’t want to communicate a boundary with the hidden motive of trying to punish or control. Identify what boundary needs to be set. Be prepared to clearly explain what you mean and talk about what exactly the boundary entails. If you have troubles understanding or expressing your needs and limits, consider talking to a therapist to serve as a coach. This is especially helpful if you have strong people pleasing tendencies. Be Kind and Keep It Simple Even if you’re angry, be calm and kind when setting your boundary. Don’t overexplain it; keep it simple. Remember, “No” is a complete sentence. Be Open and Listen Once you’ve communicated your limits, allow your friend, spouse, or family member to have their reaction. Be patient with any questions they may have. Don’t react to their potentially negative response. Listen and stay open, but don’t abandon your needs. Be willing to negotiate. Pause If Heated If the communication becomes heated or isn’t fully resolved, take a break and come back to it later when you’re both calm. In the meantime, talk it over with a friend or therapist. Follow Through Remember that sometimes our loved ones have trouble adjusting to accommodate our boundaries. If they cross the boundary you set, gently restate it. It will let them know you’re serious. Final Thought Remember that you’re setting boundaries with your friends and family because you love them and want to grow closer to them. You won’t do it perfectly, and that’s okay. Your boundary setting skills will improve over time. People pleasers may feel guilty or selfish at first. That’s a sign that you’re doing the right thing! Enjoy the well-being that comes from boundary setting. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 Brain Hacks That Can Help Sharpen Your Memory
Despite what many healthcare practitioners would have you believe, losing your memory or developing mental fog in your forties, fifties, sixties, or even seventies isn’t normal – it’s a sign of trouble. Serious memory loss isn’t inevitable with advancing age. If you’re experiencing memory problems, early intervention is key to getting positive results. Now is always the best time to get serious about the health of your brain. To put the brakes on brain decline and conserve your memory, try these practical, and natural, strategies… 7 Brain Training Exercises That Can Help Sharpen Your Memory 1. Become a Lifelong Learner One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. Try learning a new language or a new hobby like painting or playing a musical instrument. Motor activities like yoga or dancing also can improve your mental sharpness. 2. Memory-supporting Foods Here are some memory-supporting foods to work into your diet: Omega-3s: One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, tuna, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Vegetables: Vegetables are loaded with vitamins, minerals, antioxidants (including carotenoids), flavonoids, and other polyphenols that help keep the brain healthy and memory sharp. Fruit: Flavonoids and other polyphenols – particularly those found in berries, apples, and citrus fruits – have recently shown potential in helping to reverse age-related decline in memory and learning. Herbs and Spices: Saffron, turmeric, rosemary, and sage contain substances that support memory and offer overall protection against cognitive decline. Cinnamon has been found to improve blood sugar status as well as fight inflammation. Nuts and Seeds: Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power the brain’s memory function. Walnuts and almonds have shown promise for supporting mental sharpness in clinical trials. 3. Play Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. Regardless of your age, mental exercise can have an overall positive effect on your brain. On the other hand, when you stop learning, your brain starts fading. Don’t stop challenging your brain daily! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Take a Trip Traveling helps the brain by exposing it to new places and faces. Using maps exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your daily routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. 6. Get Physical Numerous clinical trials have established that physical exercise enhances brain health and supports memory by: Increasing the size of the hippocampus, the brain’s main memory-forming zone, according to a 2017 study published in the American Journal of Geriatric Psychiatry. Protecting the hippocampus from stress-related hormones, like cortisol, which can damage the brain when its levels are high for sustained periods due to ongoing stress. Stimulating the production of growth factors, such as BDNF (brain-derived neurotrophic factors), which nurture brain maintenance and neurogenesis. Decreasing the formation of beta-amyloid plaque, clumps of protein found in the brains of people with severe memory issues. Facilitating greater detoxification through sweat, which is critical since toxins in any form damage the brain and increase the risk of memory problems. 7. Eat Dark Chocolate Consuming dark chocolate can improve circulation and brain blood flow. The cocoa in dark chocolate is loaded with polyphenols and other beneficial substances. Cocoa powder and dark chocolate can enhance memory and other cognitive functioning in the young and old. For a guilt-free experience, remember to eat dark chocolate in small amounts. Here’s to a Better Memory The best way to sharpen recall, reduce brain atrophy, and avoid long-term memory problems is to be proactive. There will never be a better time to start improving your memory than now. Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. One of the best ways to prevent premature memory loss is to take supplements with highly purified nutraceutical ingredients that are clinically researched to keep your mind sharp and efficient.* BrainMD offers an entire category of Memory Supplements to help strengthen, preserve, and protect your memory.* Try one and start sharpening your memory 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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Tips for How to Recycle: Learn What & How to Recycle in Your Area
It has been said that “recycling turns things into other things, which is like magic.” In the U.S., we need to work more of this magic. These statistics from the Environmental Protection Agency speak volumes: Of the world’s 2.12 billion tons of municipal waste generated each year, the U.S. amasses about 292 million tons. Even though the U.S. accounts for only 4 percent of the planet’s 8 billion people, we make nearly 14 percent of the waste. In 2018, approximately 69 million tons of our waste was recycled, and 25 million tons was composted. One way to improve our recycling numbers is to learn more about how to recycle. What Can You Recycle? Nearly every community in the U.S. has a recycling program with its own specifications. Check with yours to find out what they accept. If you’re fortunate enough to live in a city that provides curbside recycling, you likely can recycle the “Big 5” (bottles, cans, plastic, paper, and cardboard). Even outside of big cities, you can usually recycle these basic materials by taking them to a recycling center. How you prepare items and what you put in your bins can determine how much (or little) of what you collected gets recycled. Common mistakes include placing a non-recyclable item in the recycling bin or bagging recyclables. Both often result in the entire bin getting thrown away instead of recycled. How to Recycle: Tips for What Can be Recycled in Your Area (the Big 5) Glass and Bottles Food jars and beverage bottles are 100% recyclable and can be recycled endlessly without loss in quality or purity. Remarkably, glass bottles can be recycled and back on store shelves in 30 days. Glass is heavy and takes at least 1 million years to biodegrade, so this is an especially important material to recycle. Rinse your food jars and beverage bottles and check with your local waste management company about what to do with the caps. Your state may offer a refund value if you bring your glass to a participating recycling center. They generally pay a nickel per jar or bottle. Some glass cannot be recycled. That includes drinking glasses, glass objects, ceramics, mirrors, electronics glass, and window glass. Check in your community if there’s any individual or company that takes these kinds of glass. You never know, a local artist may have use for them! If you can’t repurpose them, wrap them and place them in your trash. Cans Aluminum beverage and food cans (as well as steel/tin), clean aluminum foil, and foil food trays are also highly efficient recycled materials that can be recycled over and over indefinitely. It can take more than 200 years for aluminum to biodegrade naturally, so your efforts are highly worthwhile. Be sure they’re rinsed, clean, and dry. Unfortunately, some items like baking pans, dirty foil trays and metal electronics cannot go in the recycling bin. Check with your community about recycling centers for household goods and electronics. There’s a good chance you’ll find a company that will recycle or repurpose them. Paper and Cardboard In 2018, roughly 68 percent of paper waste was recycled. Let’s keep it going! Here are some general tips. Keep paper and cardboard clean and dry. Wet and soiled paper/cardboard cannot be recycled. Newspapers, office paper, cardboard and paper bags, magazines and catalogs, food/detergent boxes, junk mail, milk cartons and more make up common recyclable paper goods. Experts also suggest conserving office paper by printing on both sides and using your creativity to repurpose other paper goods. Plastic At least 8 million tons of plastic end up in our oceans every year. Experts estimate that it can take 400 years or more to biodegrade, so it’s vitally important to recycle plastics. Most municipal recycling programs will accept containers marked #1-7, water/juice/soda bottles, food containers, milk/water jugs, detergent/cleaning product bottles, personal care bottles, and plastic shopping bags. What about plastic baggies, wraps, and film? Most curbside recycling bins will not take them, but there are drop-off locations. Check here to see where you can recycle plastic in your area. Potentially Dangerous Materials Beyond the Big 5, you’ll have to do a little more work to recycle hazardous wastes and odd pieces that don’t fit into any category. Hazardous wastes include fluorescent and CFL light bulbs, motor oil, paint, outdated cleaning supplies, electronics (including cell phones, televisions, and computers), needles and medical waste. Challenging items to recycle include a number household goods like lamps, baking pans, oversized items, and furniture. You’ll need to take the initiative to find recycling or refuse centers that handle these responsibly. A simple internet search will usually provide the information you need. In some cases, you may need to pay a small fee to have items properly recycled. Conservation Mindset Every choice we make regarding waste has a collective impact. When you buy food and household items, consider the items full lifecycle, including how it will be disposed of. Ask where you can swap wasteful single-use items with reusable ones. Invest in reusable bags. Avoid items with too much packaging. In short, make recycling a higher priority in your life and take the time to do it carefully and correctly. It will undoubtedly make you feel better and help our planet at the same time. 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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