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How to Boost Your Immunity, Brain and Gut Health with Probiotics
Did you know the human body is a complex biological ecosystem? It provides shelter and food for “friendly” bacteria, which return these favors by supporting our healthy functioning in different ways. The intestinal bacterial population, or gut microbiome, contains trillions of bacterial cells. In the healthy gut, friendly bacteria dominate others that are unfriendly or potentially harmful. When friendly bacteria are in short supply, your gut health is at risk. The balance between friendly and unfriendly bacteria in the gut is delicately maintained, and poor dietary or lifestyle choices can allow the balance to tilt in favor of the unfriendly bacteria, resulting in negative health effects. It’s possible to add to the friendly bacterial populations in the gut by taking dietary supplements with friendly bacteria – probiotics. Benefits of Probiotics The friendly gut bacteria are most densely located in the lower large intestine and colon. They obtain energy from the food we consume. Activities of the friendly bacteria that are beneficial for our health include: Assisting with the digestion of carbohydrates, fats, and proteins Producing short-chain fatty acids that the intestinal lining cells use for energy Producing vitamins and other nutrients that the human cells need Constantly stimulating gut immune cells to be alert and primed for action Supporting the “barrier” continuity of the gut lining to prevent leakage Physically “crowding out” the unfriendly bacteria, denying them living space Producing bacteriocins and other substances that repel unfriendly bacteria Producing messenger substances that enter the circulation and influence other organs Generating neurotransmitters that positively affect and regulate brain function Helping the gut, brain, and entire body maintain an overall anti-inflammatory state The Gut – Brain Connection The gut and the brain are in constant communication and impact each other’s state of health. In recent years, clinical research has identified that the gut microbiome can strongly influence the brain, and vice versa. The research findings are clear: positive bacterial balance in the gut promotes positive mood and other healthy brain functions. Negative gut bacterial balance, sometimes called “dysbiosis,” can have many adverse effects on the brain. It’s essential for those who want a better brain to make sure they have a healthy gut. Gut microbiome balance is also essential for a healthy, alert, and efficient immune defense system. If you’re looking to support your gut, brain, and immunity, you need BrainMD’s new, ultra-pure, probiotic supplement… Introducing ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule.* It offers seven probiotic strains, all with health benefits documented from clinical trials.* This breakthrough formula provides each of its seven strains at live cell counts that equal or exceed the counts that produced benefits in clinical trials: 1 CFU (Colony-Forming Unit) is one live bacterium able to make new bacteria.* Each strain is tested for identity, safety, and ease of use.* ProBrainBiotics MAX Ingredients The seven probiotic strains in ProBrainBiotics MAX offer a wide range of health benefits: Bifidobacterium lactis Strain HN19 (“HN19”), 17 billion CFU per serving. Bifidobacteria are the most well studied human probiotics. Named for their branched, bifurcated shape, they are abundant in the gut microbiome of healthy people. HN19 has enhanced human immunity, improved gut function and gum health, and may “prime” the gut for other friendly probiotics. Lactobacillus helveticus Strain Rosell-52 (“R52”), 4.5 billion CFU. This strain promotes intestinal function and is an established psychobiotic – it clinically improves mood. In combination with Strain R175, R52 has enhanced mood and the ability to cope with stress. Bifidobacterium longum Strain Rosell-175 (“R175”), 0.5 billion CFU. This species is the most widespread “bifido” in the human gut and this specific strain is a proven psychobiotic. In two pioneering clinical trials, R175 paired with R52 successfully enhanced mood and the ability to cope with stress. Bifidobacterium bifidum Strain Rosell-71 (“R71”), 3 billion CFU. R71 has improved sleep quality, immunity, and gut function in students under pre-examination stress. Bifidobacterium longum Strain BB536 (“BB536”), 2 billion CFU. After intensive clinical research, the BB536 strain is proven to promote gut health. It’s also an excellent supplier of the vitamin folate. Lactobacillus plantarum Strain KABP-31 (“K31”), 1.5 billion CFU. Originally obtained from human infants, this hardy strain has been used together with Strain K32 in clinical trials, to enhance immunity and promote intestinal function. Lactobacillus plantarum Strain KABP-32 (“K32”), 1.5 billion CFU. This strain was isolated along with Strain K31. These two strains have separate and distinct DNA and other biologic characteristics but reinforce each other’s benefits. Brain Strains In the U.S., at least 1 in 5 people experience mood problems. These individuals often are lacking in friendly gut bacteria. Strains R52 and R175 are the first clinically confirmed psychobiotics to improve mood in well-designed clinical trials. After an earlier double-blind, placebo-controlled trial suggested that R52 + R175 could improve mood and gut function, a more sophisticated follow-up trial confirmed that this combination could improve psychological distress, mood, anger, anxiousness, stress perception, and physical manifestations of stress. This strain combination is still the best documented psychobiotic, and this formula includes the identical strains in the ratio found effective in these trials. The R71 strain also has brain benefits. It was used in a large randomized, placebo-controlled trial conducted on American university undergrads experiencing the stress of preparing for exams. A total of 289 students received either R71 or a placebo for 6 weeks. R71 improved sleep quality, versus the placebo. The dose used was 3 billion CFU per day, the same dose provided in this formula. Intestinal Strains All seven probiotic strains in ProBrainBiotics MAX offer additional intestinal benefits: R52 plus R175 – In a double-blind, randomized, controlled trial (RCT) conducted with people aged 18 to 60 years and suffering from the effects of stress, this psychobiotic combination lowered abdominal pain and nausea/vomiting. R71 – In a 6-week trial with university students under stress, this strain helped to lower the incidence of diarrhea. BB536 – This workhorse bifidobacterium has consistently improved regularity, stool softness, and overall gut health in clinical trials. K31 plus K32 – In a 3-month double-blind RCT, individuals aged 65-85 years received either a 1:1 combination of these two strains or a placebo. By the beginning of the second month, the percentage of individuals with fewer than 3 bowel movements per week had declined, compared to those receiving the placebo. HN19 – A meta-analysis of 15 clinical trials concluded HN19 can hasten intestinal transit and improve bowel movement frequency. HN19 has the rare quality of making the gut environment more hospitable to different classes of friendly bacteria, including the key populations of bifidobacteria and lactobacilli. Immunity Strains A healthy gut microbiome promotes immune readiness. The gut contents are continually being monitored by “sentinel” immune cells located within the gut lining or even projecting out into the contents. These cells are advance guards of the immune system. Some probiotics have been found to release large structural molecules (“antigens”) that stimulate the immune guard cells to maintain a higher level of alertness to potentially dangerous agents present in the intestine. In two clinical trials, the 1 to 1 combination of strains K31 and K32 enhanced the body’s immune response. They increased the numbers and the functional activation of guard cells, B cells, and T cells, as compared to placebo. In another trial with recently vaccinated individuals, they increased the levels of antibodies. Strain R71 also can enhance immunity. In the previously described large RCT conducted with university students experiencing exam stress, this strain improved the students’ upper respiratory immune system readiness. Strain HN19 also can enhance immunity. In two trials it elevated immune cell numbers in elderly individuals and improved the capacities of their natural killer cells to dispose of foreign agents. HN19 seems to be useful for individuals who have a weakened immunity. ProBrainBiotics MAX FAQ Who can benefit from ProBrainBiotics MAX? Nearly everyone is likely to benefit from this broad-spectrum probiotic supplement. This includes anyone with a less than perfect gut; older people, people who drink or smoke or have been exposed to other kinds of pollutants. Individuals with mood challenges, dealing with stress, or simply wanting to have a stronger immune system, all have a good chance to benefit from this powerful combination of proven probiotic strains. How can I take this supplement? We recommend adults take 1 capsule (supplying a minimum 30 billion live probiotic units) daily, with food. Children ages 4 and up also can take this daily dose. This product is not intended for use during pregnancy. Can other BrainMD supplements complement or enhance ProBrainBiotics MAX? Yes! NeuroVite Plus Multivitamin, Omega-3 Power, and Vitamin D3 5000 complement this product. The intestinal lining must have all these nutrients in order to work properly, and probiotics function in harmony with the human cells that make up the lining. Vitamin D deficiency damages the gastrointestinal lining, can impair immunity, and is associated with microbiome imbalance. What makes ProBrainBiotics MAX different from other probiotic products? This probiotic supplement is unique because all seven of its strains have shown consistent benefits in clinical trials and are provided at the live cell concentrations that actually worked in the trials.* The strains are internationally registered and are well defined for identity and safety. The capsules are blister packed to ensure freshness and long-term stability. Are there any side effects to taking ProBrainBiotics MAX? Not if taken according to the directions. As with other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming.* It’s free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It’s suitable for vegans, and compatible with keto or paleo dietary patterns. Boost Your Brain & Body to the MAX The three lactobacllus strains and four bifidobacterium strains in ProBrainBiotics MAX are all provided at dose levels that showed success in double-blind clinical trials.* The benefits of these fully-defined probiotic strains for the brain (mood, stress, occasional anxious feelings), for immunity (increases in cell numbers and functional activation), and for gut health (regularity and comfort, other improvements) make ProBrainBiotics MAX a breakthrough for human health.* ProBrainBiotics MAX offers a broad spectrum of probiotic strains proven to benefit brain, gut, and immune health.* 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 ProBrainBiotics MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Benefits of Probiotics: How to Boost Your Immunity, Brain & Gut Health
Did you know the human body is a complex biological ecosystem? It provides shelter and food for “friendly” bacteria, which return these favors by supporting our healthy functioning in different ways. The intestinal bacterial population, or gut microbiome, contains trillions of bacterial cells. In the healthy gut, friendly bacteria dominate others that are unfriendly or potentially harmful. When friendly bacteria are in short supply, your gut health is at risk. The balance between friendly and unfriendly bacteria in the gut is delicately maintained, and poor dietary or lifestyle choices can allow the balance to tilt in favor of the unfriendly bacteria, resulting in negative health effects. It’s possible to add to the friendly bacterial populations in the gut by taking dietary supplements with friendly bacteria – probiotics. What Are the Benefits of Probiotics? The friendly gut bacteria are most densely located in the lower large intestine and colon. They obtain energy from the food we consume. Activities of the friendly bacteria that are beneficial for our health include: Assisting with the digestion of carbohydrates, fats, and proteins Producing short-chain fatty acids that the intestinal lining cells use for energy Producing vitamins and other nutrients that the human cells need Constantly stimulating gut immune cells to be alert and primed for action Supporting the “barrier” continuity of the gut lining to prevent leakage Physically “crowding out” the unfriendly bacteria, denying them living space Producing bacteriocins and other substances that repel unfriendly bacteria Producing messenger substances that enter the circulation and influence other organs Generating neurotransmitters that positively affect and regulate brain function Helping the gut, brain, and entire body maintain an overall anti-inflammatory state These are just a few of the many benefits of probiotics. The Gut – Brain Connection The gut and the brain are in constant communication and impact each other’s state of health. In recent years, clinical research has identified that the gut microbiome can strongly influence the brain, and vice versa. The research findings are clear: positive bacterial balance in the gut promotes positive mood and other healthy brain functions. Negative gut bacterial balance, sometimes called “dysbiosis,” can have many adverse effects on the brain. It’s essential for those who want a better brain to make sure they have a healthy gut. Gut microbiome balance is also essential for a healthy, alert, and efficient immune defense system. If you’re looking to support your gut, brain, and immunity, you need BrainMD’s new, ultra-pure, probiotic supplement… Introducing ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule. It offers seven probiotic strains, all with health benefits documented from clinical trials. This breakthrough formula provides each of its seven strains at live cell counts that equal or exceed the counts that produced benefits in clinical trials: 1 CFU (Colony-Forming Unit) is one live bacterium able to make new bacteria. Each strain is tested for identity, safety, and ease of use. ProBrainBiotics MAX Ingredients The seven probiotic strains in ProBrainBiotics MAX offer a wide range of health benefits: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Bifidobacterium lactis Strain HN19 (“HN19”), 17 billion CFU per serving. Bifidobacteria are the most well studied human probiotics. Named for their branched, bifurcated shape, they are abundant in the gut microbiome of healthy people. HN19 has enhanced human immunity, improved gut function and gum health, and may “prime” the gut for other friendly probiotics. Lactobacillus helveticus Strain Rosell-52 (“R52”), 4.5 billion CFU. This strain promotes intestinal function and is an established psychobiotic – it clinically improves mood. In combination with Strain R175, R52 has enhanced mood and the ability to cope with stress. Bifidobacterium longum Strain Rosell-175 (“R175”), 0.5 billion CFU. This species is the most widespread “bifido” in the human gut and this specific strain is a proven psychobiotic. In two pioneering clinical trials, R175 paired with R52 successfully enhanced mood and the ability to cope with stress. Bifidobacterium bifidum Strain Rosell-71 (“R71”), 3 billion CFU. R71 has improved sleep quality, immunity, and gut function in students under pre-examination stress. Bifidobacterium longum Strain BB536 (“BB536”), 2 billion CFU. After intensive clinical research, the BB536 strain is proven to promote gut health. It’s also an excellent supplier of the vitamin folate. Lactobacillus plantarum Strain KABP-31 (“K31”), 1.5 billion CFU. Originally obtained from human infants, this hardy strain has been used together with Strain K32 in clinical trials, to enhance immunity and promote intestinal function. Lactobacillus plantarum Strain KABP-32 (“K32”), 1.5 billion CFU. This strain was isolated along with Strain K31. These two strains have separate and distinct DNA and other biologic characteristics but reinforce each other’s benefits. [/wc_box] Brain Strains In the U.S., at least 1 in 5 people experience mood problems. These individuals often are lacking in friendly gut bacteria. Strains R52 and R175 are the first clinically confirmed psychobiotics to improve mood in well-designed clinical trials. After an earlier double-blind, placebo-controlled trial suggested that R52 + R175 could improve mood and gut function, a more sophisticated follow-up trial confirmed that this combination could improve psychological distress, mood, anger, anxiousness, stress perception, and physical manifestations of stress. This strain combination is still the best documented psychobiotic, and this formula includes the identical strains in the ratio found effective in these trials. The R71 strain also has brain benefits. It was used in a large randomized, placebo-controlled trial conducted on American university undergrads experiencing the stress of preparing for exams. A total of 289 students received either R71 or a placebo for 6 weeks. R71 improved sleep quality, versus the placebo. The dose used was 3 billion CFU per day, the same dose provided in this formula. Intestinal Strains All seven probiotic strains in ProBrainBiotics MAX offer additional intestinal benefits: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] R52 plus R175 – In a double-blind, randomized, controlled trial (RCT) conducted with people aged 18 to 60 years and suffering from the effects of stress, this psychobiotic combination lowered abdominal pain and nausea/vomiting. R71 – In a 6-week trial with university students under stress, this strain helped to lower the incidence of diarrhea. BB536 – This workhorse bifidobacterium has consistently improved regularity, stool softness, and overall gut health in clinical trials. K31 plus K32 – In a 3-month double-blind RCT, individuals aged 65-85 years received either a 1:1 combination of these two strains or a placebo. By the beginning of the second month, the percentage of individuals with fewer than 3 bowel movements per week had declined, compared to those receiving the placebo. HN19 – A meta-analysis of 15 clinical trials concluded HN19 can hasten intestinal transit and improve bowel movement frequency. HN19 has the rare quality of making the gut environment more hospitable to different classes of friendly bacteria, including the key populations of bifidobacteria and lactobacilli. [/wc_box] Immunity Strains A healthy gut microbiome promotes immune readiness. The gut contents are continually being monitored by “sentinel” immune cells located within the gut lining or even projecting out into the contents. These cells are advance guards of the immune system. Some probiotics have been found to release large structural molecules (“antigens”) that stimulate the immune guard cells to maintain a higher level of alertness to potentially dangerous agents present in the intestine. In two clinical trials, the 1 to 1 combination of strains K31 and K32 enhanced the body’s immune response. They increased the numbers and the functional activation of guard cells, B cells, and T cells, as compared to placebo. In another trial with recently vaccinated individuals, they increased the levels of antibodies. Strain R71 also can enhance immunity. In the previously described large RCT conducted with university students experiencing exam stress, this strain improved the students’ upper respiratory immune system readiness. Strain HN19 also can enhance immunity. In two trials it elevated immune cell numbers in elderly individuals and improved the capacities of their natural killer cells to dispose of foreign agents. HN19 seems to be useful for individuals who have a weakened immunity. [wc_box color="secondary" text_align="center" margin_top="" margin_bottom="" class=""] ProBrainBiotics MAX FAQ Who can benefit from ProBrainBiotics MAX? Nearly everyone is likely to benefit from this broad-spectrum probiotic supplement. This includes anyone with a less than perfect gut; older people, people who drink or smoke or have been exposed to other kinds of pollutants. Individuals with mood challenges, dealing with stress, or simply wanting to have a stronger immune system, all have a good chance to benefit from this powerful combination of proven probiotic strains. How can I take this supplement? We recommend adults take 1 capsule (supplying a minimum 30 billion live probiotic units) daily, with food. Children ages 4 and up also can take this daily dose. This product is not intended for use during pregnancy. Can other BrainMD supplements complement or enhance ProBrainBiotics MAX? Yes! NeuroVite Plus, Omega-3 Power, and Vitamin D3 5000 IU complement this product. The intestinal lining must have all these nutrients in order to work properly, and probiotics function in harmony with the human cells that make up the lining. Vitamin D deficiency damages the gastrointestinal lining, can impair immunity, and is associated with microbiome imbalance. What makes ProBrainBiotics MAX different from other probiotic products? This probiotic supplement is unique because all seven of its strains have shown consistent benefits in clinical trials, and are provided at the live cell concentrations that actually worked in the trials. The strains are internationally registered and are well defined for identity and safety. The capsules are blister packed to ensure freshness and long-term stability. Are there any side effects to taking ProBrainBiotics MAX? Not if taken according to the directions. As with other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming. It’s free from glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It’s compatible with keto or paleo dietary patterns. [/wc_box] Boost Your Brain & Body to the MAX The three lactobacllus strains and four bifidobacterium strains in ProBrainBiotics MAX are all provided at dose levels that showed success in double-blind clinical trials. The benefits of probiotics for the brain (mood, stress, occasional anxious feelings), immunity (increases in cell numbers and functional activation), and gut health (regularity and comfort, other improvements) make ProBrainBiotics MAX a breakthrough for human health. ProBrainBiotics MAX offers a broad spectrum of probiotic strains proven to benefit brain, gut, and immune health. 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 ProBrainBiotics MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How to Flavor Your Foods with Brain-Smart Herbs and Spices
It’s easy to forget that herbs and spices aren’t just flavor enhancers for food, but promoters of good health too. These plant-derived seasonings have a long history of medicinal applications that you can use in your cooking. Here are some of the most powerful, brain-smart herbs and spices, along with a few of their benefits. Flavor Your Foods with These Brain-Smart Herbs and Spices! Brain-Smart Herbs Basil This herb is loaded with potent antioxidants that can improve blood flow to the brain, which is essential for good cognitive function. Garlic This bulbous herb has a particularly unique array of sulfur antioxidants. Eating garlic promotes healthy blood flow and overall brain function. Regular consumption of garlic can help boost the immune system’s ability to ward off colds and flus. Garlic also can help keep blood sugar manageable along with cholesterol levels. Marjoram The lineup of nutrients in this sweet-flavored herb is impressive – vitamin C, vitamin A, as well as the vitamin-like nutrients lutein and zeaxanthin, which are essential for vision and may also be important for a healthy brain. Marjoram also has anti-inflammatory and anti-bacterial properties. Mint The scent of peppermint can help improve memory and focus, and its oil can soothe digestive issues. Recent clinical research reported that certain substances in peppermint enhanced cognition. Oregano A potent antioxidant herb, oregano helps protect brain and body cells from free radicals that can cause premature aging. It may also ease migraine headaches. Rosemary Rosemary is a well-known herb that has both antioxidant and anti-inflammatory properties. It promotes healthy circulation and digestion, and helps protect the brain’s cognitive functions. Saffron This herb has been extensively researched and found to help boost mood and alleviate occasional anxiousness. Recent clinical research suggests saffron may also help improve memory and learning. Sage Sage contains substances that inhibit an enzyme which breaks down acetylcholine, a neurotransmitter that helps improve memory. In this way sage can help the aging brain and body conserve acetylcholine nerve pathways, which are crucial for numerous bodily functions. Thyme This herb is densely packed with polyphenols, vitamins, and minerals which contribute to brain health. Brain-Smart Spices Black Pepper This spice enhances absorption of cognitive-supporting compounds such as curcumin (a group of 3 powerful antioxidants). It also may aid with digestion. Cayenne Pepper The bold taste in cayenne is created by capsaicin, a well-known pain reliever. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps your blood vessels expand. This allows for greater blood flow and increased energy in the brain and body. Cayenne pepper may also stimulate metabolism, but too much of it may elevate blood pressure. Be sure to moderate your intake if you suffer from hypertension. Cinnamon This sweet/savory spice has been in use for over 4000 years. It supports healthy management of cholesterol, triglycerides, and blood glucose. Cinnamon provides a treasure trove of health benefits including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels, and promoting healthy blood flow and blood pressure. Cloves This fragrant super-antioxidant spice has had many medicinal roles over the centuries, from soothing upset stomach and tooth pain (clove oil) to relieving diarrhea and acting as an expectorant. It also contains eugenol, a potent anti-inflammatory. Cloves can help support healthy blood flow, which is crucial for the healthy function of the brain and body. Coriander The phytonutrients in coriander may help control blood sugar and lower cholesterol levels. It’s rich in manganese, vitamin C, and vitamin K. Curcumin Deriving from the turmeric root, curcumin is a mixture of 3 gold colored polyphenol substances that are used in curries. Curcumin has been extensively researched for its powerful antioxidant and anti-inflammatory effects. It also helps promote working memory, calmness, and satisfaction in coping with mental strain. Curcumin concentrates are proven to be well absorbed and have been found beneficial for mood, circulatory, vision, joint, liver, skin and prostate health. Nutmeg This aromatic spice gives foods a delightful flavor. Traditionally, it’s been used for occasional anxiousness, against diarrhea, and for antibacterial control especially in tooth decay. NOTE: Avoid use of higher amounts of nutmeg (120 milligrams or more). Spice Up Your Life These are just some of the many brain-smart herbs and spices that can support your brain and body health. To boost your mood, memory, and overall mental clarity, start adding these herbs and spices to your diet. For some of these herbs and spices, more doesn’t necessarily mean better. For instance, using too much nutmeg, black pepper, cayenne, and garlic can cause stomach discomfort. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Try them out and feel free to share your “spiced up” recipes with your friends and family. 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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Here Are Some of the Benefits of Going On a Nature Adventure
We don’t need science to tell us that traveling is good for our mental health, or that nature makes us feel better. If you travel or spend time outdoors, you probably already know this to be true. But science does confirm this. The health benefits of traveling are well documented. Travel has been shown to boost creativity, mood, and physical activity. Numerous studies show that nature has a highly beneficial effect on the brain, too. It promotes greater well-being by helping to alleviate stress, anger, and fear, and it makes us more caring and empathetic. Physically, time in nature (or even looking at images of nature), helps to support healthy blood pressure and heart health, as well as lessen muscle tension and the production of stress hormones, which can boost immune function. Going on a nature adventure can be a powerful and enjoyable combination for greater well-being. A few years back, I took a nature adventure of my own. It wasn’t without challenges. But I continue to reap benefits from the experience, even to this day. To the Amazon? When I agreed to lead a writing workshop in the Peruvian Amazon, I wasn’t exactly thinking about the health benefits of forest bathing or being away from electromagnetic frequencies (EMFs), or the brain health benefits of traveling to foreign country. To be honest, I wasn’t entirely sure I wanted to go. Leaving my 12-year-old daughter to travel somewhere so wild, untamed, and remote with no roads, cities, or electrical transmission or cell phone towers, made me nervous. Add to that the real dangers that exist in the Amazon rainforest – such as exposure to infectious diseases, poisonous insects, and predators like giant snakes and jaguar – and I wondered if going was being downright irresponsible. What if something happened to me? There are times when measured risks are worth taking. In this case, the rewards far outweighed the risks. At Home in the Jungle So off I went with a small group of writers and climate scientists on our nature adventure, sponsored by the Amazon Center for Environmental Education and Research, to a foreign land and the oldest and most biodiverse ecosystem on earth. After two flights, an overnight stay in Lima, a bumpy bus ride, and a riverboat ride, we arrived at Posado Amazonas, our eco-lodge, located in the Madre De Dios region of the Peruvian Amazon. We stowed our belongings in our rooms and headed out to the nearby watchtower, where we could get a sunset view of the majestic Amazon. Single file, we made our way for our first walk in the forest. A trail of leaf cutter ants greeted us and continued to zig zag across our path throughout our trek. I noticed how our guide asked us to tread carefully so as not to step on them. A native to the area, he held a healthy reverence for forest life, both great and small. His deep knowledge and understanding of the plant and animal life commanded our trust and respect We climbed to the top of the watchtower just in time to catch the last bit of sunlight as we looked out at the Amazon and the Tambopata River in all its glory. For as far as the eye could see, there was a blanket of forest treetops, punctuated on one side with the winding curves of the Tambopata. There were no buildings, no lights, no roads, and no dwellings – just deep, green forest illuminated by the light of the setting sun. In this first hour in the Amazon, surprisingly, I felt safe and very much at home. Nature’s Energy The next morning, a colleague and I returned to the watchtower. This time, it was just the two of us and our guide. It wasn’t long after sunrise when we finally reached the top of the tower. The sun quickly rose and bathed the steaming Amazon in its golden rays. The view was breathtaking. In the darkness the previous evening, I had missed the most glorious Brazil nut tree. Confidently standing before us at approximately 160 feet high, it took center stage in the forest canopy. Hosting a variety of tropical birds, it looked like the very tree of life itself! I observed the Brazil nut tree for a long time, absorbing its quiet strength and mature beauty. While I’d left my electric-powered world behind, here in the lap of nature, I felt a different power. The entire rainforest was abuzz with energy, the life energy pumping through all the biodiversity surrounding me. In a flash, a flock of scarlet Macaws flew before me. I’d never seen such a magnificent bird outside of captivity, flying free in its natural environment. It was truly a wondrous sight. Again, I was surprised at how comfortable, whole, and relaxed I felt among the trees, birds, and many other creatures. There’s something primal, positive, and life-giving about the rainforest. That was just the beginning. A Nature Adventure Awaits Nature restores us in ways that are unquantifiable. Since returning from that trip, our writer’s group has continued to meet online every month. We even united once to meditate and write atop a building in Venice, California. Traveling to the Amazon together bonded us, provided us with a new perspective, fueled our creativity, and deepened our spirituality and well-being. Is there a nature adventure you’re considering? Maybe now is the time to book it! (If you’re unable to travel to the Amazon at this time, you still can help protect it every day by applying the practical principles in Kim’s book, 50 Simple Steps to Save the World’s Rainforests.) 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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The BrainMD Difference: Natural, High-quality Supplements
Why Supplement? In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health. There are many reasons why taking dietary supplements should be a part of everyone’s daily health routine, including: Our life processes require vitamins, essential minerals, and conditionally-essential nutrients. Deficiencies can lead to illness and death. Practically everyone has genetic mutations or polymorphisms, which increases their need for specific nutrients. Stress (emotional, chemical, physical, infectious), alcohol, smoking, and many medications deplete nutrients from the body. Traditional medicinal plants, when standardized and tested, invariably have superior benefit-risk profiles compared to medications. Dietary supplements based in science can equal or surpass pharmaceuticals. They also help pharmaceuticals work better. One of the best explanations for the importance of taking supplements daily comes from Dr. Mark Hyman, who says: "If people eat wild, fresh, organic, local, non-genetically modified food grown in virgin mineral- and nutrient-rich soils that has not been transported across vast distances and stored for months before being eaten…and work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move their bodies every day, and are free from chronic stressors and exposure to environmental toxins, then it is possible that they might not need supplements.” The Nutrition Gap Numerous large population surveys have consistently documented that the foods currently available in the Standard American Diet (SAD) aren’t providing enough of the nutrients the brain and body need. Even if you try to maintain a healthy diet, many foods are so low in nutrients that there will always be a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by only eating foods. However, supplements are NOT a cure-all. They can’t replace good habits such as a healthy diet, regular exercise, quality sleep, and stress management. But supplements CAN make solid contributions to a healthy lifestyle by giving your body added protection from the everyday assaults of the environmental, biological and chemical toxins that surround you, such as air pollution, pesticides, and the thousands of chemicals that generate dangerous free radical molecules. Supplements also can help bolster inflammatory response, protect your DNA, assist with healthy gene regulation, boost your immune system, improve your mood, and promote overall brain health. The Supplement Trap When you walk into a vitamin store or the health section of a supermarket, what do you see? Hundreds of vitamins and dietary supplements with different ingredients, amounts and sourcing…not to mention bottles in a variety of shapes, sizes, and colors. What’s the one thing they all have in common? They all claim to be the best. Of course, you realize they can’t all live up to their promise. But how can you find a quality dietary supplement amid the sea of inferior products? As you search for effective, high-purity supplements there are many pitfalls to avoid and many elements to consider: 10 Things to Keep in Mind When Purchasing Supplements 1. Absorption The digestive system must extract the vitamins and nutrients you need from food and supplements, but the body’s absorption of vitamins can be affected by several factors, including competition of digestion and the addition of other supplements. For example, sugar interferes with the absorption of vitamin C. Many supplement ingredients (such as magnesium oxide) are known to be poorly absorbed yet are used simply because they’re cheaper or take up less space in a tablet or capsule. 2. Additives Many supplements have fillers, which reduce their effectiveness and may even be harmful to your health. Some companies add agents to their supplements simply for cosmetic reasons, e.g., titanium dioxide for whiteness. Others include artificial dyes, some of which are linked to cancer. Some supplements, particularly those marketed to children, have substantial amounts of sugar added – take a look at the label for a gummy product. Many products that contain minerals have revealed lead contamination when tested. 3. Fad Supplements Perhaps you’ve seen fad supplements being sold on TV. Many of those products claim to have the backing of clinical trials, though often no such trials have been published in scientific journals. The makers of fad supplements can even stoop to adding drugs (pharmaceuticals) into their products labeled as dietary supplements, even though this is expressly prohibited by the U.S. Food and Drug Administration (FDA) and can cause serious harm. If the supplement maker can’t show you controlled clinical trials published in peer-reviewed journals, proceed with great caution. 4. Formulation Just because a product has a certain ingredient in it doesn’t mean there’s enough of that ingredient in each dose proven (in clinical studies) to benefit people. A dirty little secret of the dietary supplement industry is that many products have less-than-proven amounts of ingredients – especially when those ingredients are expensive – to make it seem like the consumer is getting more for their money than with a competing product. Some in the industry call this “dusting” with “Fairy Dust.” Effective dietary supplements provide safe and clinically proven ingredients in doses that have reasonable probability of creating benefits for those who take them. 5. Labels & Claims Before you buy a supplement read the label, especially the Supplement Facts box which, by law, must list the active ingredients. Carefully read the directions for use and any cautions or warnings that follow them. Read the packaging and any claims for efficacy and/or safety that are on the label. The FDA prohibits supplement makers from claiming that their products “treat,” “diagnose,” “prevent,” or “cure” diseases, so carefully read the label to make sure it isn’t making any extravagant claims. 6. Manufacturing GMPs (Good Manufacturing Practices) are the legal requirements for the minimal manufacturing system to ensure a dietary supplement product has the correct ingredient identity, strength, purity, safety, and process documentation that matches the content of its label. The cGMP (current GMP) regulations were developed by the FDA to ensure that dietary supplements are safe to take, by being manufactured to the highest quality possible from the available technology. If the product you’re considering wasn’t manufactured in a GMP certified facility, leave it on the shelf. 7. Marketing Outlandish claims in marketing materials can be an indication that the company is over-promising in order to boost sales. Look for realistic statements about a product for “supporting,” “promoting” or “enhancing” specific structures or functions. Everyone’s body works differently, so supplements are rarely one-size-fits-all. Be sure the supplement’s ingredients have been put through controlled human clinical trials, which are the highest level of proof that they possibly could work for you. 8. Quantity Not all supplements are created equal. The number of ingredients in dietary supplements widely vary, which is especially true of multiple vitamins. Some leading supplement companies take a minimalist approach, claiming that less is more. At BrainMD, we believe that more is more. We include all the vitamins and essential minerals that can be safely combined into one product. 9. Reviews Online reviews can be beneficial when they’re presented in an honest manner. Unfortunately, some websites, including well-regarded ones, pay people to create positive reviews. It can be a good sign to see some average or negative reviews since one supplement won’t have the same effect for every person. However, be cautious when a large number of reviews simply repeat the same claims for the product. 10. Testing Testing is most effectively done on the raw material ingredients before they enter the chain of production. But in-process testing is also necessary, and the finished product must also be tested to ensure the integrity of the entire manufacturing process. Many companies cut corners, so make sure your supplement has gone through identity and potency verification, heavy metal testing, and microbial testing. So, how can you really know if you’re getting a high-quality supplement or just cheap ingredients in a fancy bottle? The BrainMD Difference Our Why At BrainMD, we passionately believe that a better brain leads to a better life. We realize the last thing the world needs is another line of poorly-made supplements. From the moment we started operations in 2009, we’ve committed ourselves to provide ultra-pure, clinical-grade, ethically sourced dietary supplements that can supply you with the nutrients you need to lead a brain-healthy life. We subscribe to a whole-person approach to physical and mental wellness. We’ve dedicated ourselves to helping people feel better by creating the highest quality dietary supplements and nutritional products on the market. The integrity of our work and our devotion to helping people inspires our commitment to excellence. Solid Foundation One of the distinguishing factors of BrainMD is that we’re backed by the combined knowledge, clinical experience, and guidance of an MD and a PhD. Our Founder: Daniel G. Amen, MD Dr. Amen is a double board-certified psychiatrist, clinical neuroscientist, brain-imaging specialist, and multiple New York Times, bestselling author. He is the visionary behind Amen Clinics, Amen University, and the numerous products and services offered by BrainMD. Our Chief Science Officer: Nicole Avena, PhD Dr. Nicole Avena completed her PhD in Neuroscience and Psychology from Princeton University, followed by a postdoctoral training fellowship at The Rockefeller University in New York City. She is a research neuroscientist and expert in the fields of nutrition, diet and addiction, with a special focus on nutrition during early life and pregnancy, and women’s health. In addition to over 100 peer-reviewed scholarly publications, Dr. Avena has written several books, including What to Eat When You’re Pregnant, What to Feed Your Baby and Toddler, and What to Eat When You Want to Get Pregnant. Backed by Science Would it surprise you to know that many of the supplements in the marketplace today have little or no backing from human clinical studies? The BrainMD research team incorporates the latest scientific findings into creating a wide array of specialized formulas that promote optimal brain function. We want you to be fully informed regarding our products. That’s why we’re committed to providing you with educational resources on the clinical research behind our products, and the science that supports our choice of ingredients that comprise our superior grade nutritional formulas. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals and our supplements are formulated to exacting standards. Brain Directed We recognize that the health of your brain is central to your overall success. Feeding your brain properly is essential for optimal fitness and can be the first line of defense in preserving your mental and physical well-being. With the use of brain SPECT imaging, Dr. Amen discovered that some prescription medications can damage the brain. He sought out non-toxic solutions for his patients and developed dietary supplement formulas targeted to memory, mood, focus, and other specific brain functions. Those early formulas were so effective, they eventually led to the creation of the first supplement company solely dedicated to brain health, BrainMD. Rigorously Tested Our products are developed to promote brain-healthy living, and their ingredients, combinations, and dosages are solidly grounded in human brain research. During the product development process, our team may be required to review hundreds of studies to make sure we’re aware of all the research relevant to the product. We work to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. We have stringent standards for selecting the raw materials for our products and work hard to verify that our ingredients are free of heavy metals, pesticides, herbicides, solvents, bacteria, mold, glutens, sugar, egg, dairy, corn, and any other unnecessary additives. Our ingredients undergo extensive testing to establish their identity, purity, potency, and freedom from contamination. We partner with the highest-quality manufacturers, which conform to the cGMP as required by the FDA. We use independent labs to further verify the manufacturer’s quality test results. With BrainMD products, you always get the nutrients promised on the label. Array of Products BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000.* Our line of 30 supplement products was designed to support a wide range of individual needs, including: Everyday Essentials (Brain & Body Power, Brain & Body Power Max) Focus & Attention (Focus & Energy, Attention Support) Mood & Anxiousness (Serotonin Mood Support, SAMe) Food & Drink (Brain Boost On The Go) Protein (OMNI Protein – Vanilla and Chocolate) Kids & Prenatal (Smart Prenatal, Kids’ NeuroVite, Coromega Omega-3 Squeeze) Memory (Bright Minds Memory Powder, Brain & Memory Power Boost, NeuroPS) Stress & Relaxation (GABA Calming Support, Everyday Stress Relief) Sleep (Magnesium Chewables, Restful Sleep) Probiotics (ProBrainBiotics) This extraordinary group of products is the only line of dietary supplements available today that are specifically developed to address the full spectrum of brain health concerns.* Note: it’s important to discuss supplements with your healthcare practitioner. If your doctor isn’t knowledgeable about nutraceuticals (which is common), consult with a naturopathic or integrative medicine physician before starting any supplement regimen. 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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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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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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