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How Grounding Can Help You Feel Less Stressed & More Balanced!
Did you know the Earth is like a giant battery? The surface of the Earth has an electrical charge (a negative one). Since this natural, electrical energy comes from the ground, electrical systems must be “grounded” for safety purposes. Dangers of Being Ungrounded One of the main jobs of an electrician is to make sure that a house or building is grounded. This includes any part of the structure where electricity will be running through wires or circuits. It also includes wall outlets, which can be extremely dangerous to children if they aren’t protected. An ungrounded outlet increases the possibility of an electrical fire. If an outlet isn’t properly grounded, sparking or arcing may occur, which could set nearby furniture or fixtures on fire. This could lead to health hazards and/or a loss of property or life. Though perhaps not as immediately catastrophic to your health, living an ungrounded existence may be depriving you of influences that can help keep you healthy over the long-term. The sad reality is that while we’re being deprived of the Earth’s electrical potential for healing, we’re also being subjected to the harmful electrical energy that’s part and parcel of modern living. Harmful Effects of EMFs With the prevalence of technology such as cell phones, TVs, computers, and other electronic devices, we’re constantly being bombarded with electromagnetic frequencies (EMF). Though the full impact of EMFs isn’t known at this time (there’s a distressing dearth of independently conducted impact studies regarding the effects of EMFs on humans, especially with respect to the new 5G network for cell phones), it’s believed that the radiation generated by these devices can damage healthy cells and perhaps cause or contribute to an array of negative health issues. A comprehensive health maintenance program is needed to neutralize the potentially harmful effects from EMFs and other environmental toxic influences. One way to reduce the effects of EMFs is to remove TVs, computers, and other electronic devices from your bedroom. Another helpful suggestion is to establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, and browsing the internet, and playing video games, it will help reduce the EMFs in your home. A natural way to protect yourself from the negative effects of EMFs is to engage in the practice of “grounding” (or “Earthing”). What Is Grounding? An emerging field of research suggests that just as electronics and appliances need to be grounded, humans also can benefit from being grounded. This research is based on evidence that touching the ground directly with our skin – which can be achieved by walking around barefoot or by sleeping on grounded surfaces – may allow for electrons to enter our body from the Earth and improve our life functions. These electrons may act as antioxidants, to neutralize “free radical” toxins which are known to be deficient in electrons. Unfortunately, modern living keeps us separated from the ground much of the time, depriving us of access to these health-giving electrons. Most of us wear shoes as we walk around our house, our place of work, inside stores and other buildings, and when we sit in a car, bus, or other form of transportation. Even when we’re outside walking, jogging, or hiking we wear shoes. This presents a health challenge since we’re disconnected from the Earth’s natural electron sources when walking on manufactured surfaces and wearing manufactured foot protection. In centuries past, people walked around on bare feet. Of course, the many hazards (thorns, rocks, snakes, etc.) of walking barefoot led to the sandal and eventually to today’s wide array of footwear. But have we lost something by covering our feet for protection, comfort, and style? Most of the footwear worn today leaves us ungrounded. Some holistic practitioners are convinced this deprives us of the Earth’s healing power and recommend a daily practice of grounding. Benefits of Grounding Results from some small, double-blind, controlled trials suggest that grounding may improve numerous aspects of human health. Many people have responded that their health has improved by grounding themselves regularly. Benefits of grounding include feeling less stressed and more balanced. Here are three other ways that grounding may be beneficial for you… 3 Ways Grounding Can Help Improve Your Health & Well-being 1. Pain Reduction In clinical trials, some individuals have reported reduction in back or other bodily pain after several sessions of grounding. Others have reported less soreness and stiffness in their muscles. One of the many benefits of grounding is improved sleep, which may be the result of pain reduction. 2. Less Stress Stress can increase the hormone cortisol, a steroid that can kill brain cells and has an overall devastating effect on health over time. Controlled trials suggest that cortisol levels tend to improve when people under stress are allowed to be grounded. Grounding also may have a significant impact on sleep. An 8-week study of a dozen men and women found that grounding (with a conductive mattress pad) helped provide better quality sleep. Based on self-reporting, the study revealed that 11 out of 12 of the participants fell asleep faster, and 9 out of 12 woke more refreshed and with more energy. Also, 9 out of 12 subjects reported having less stress, irritability, and mood issues after being grounded. 3. Cardiovascular Health A randomized, blinded controlled trial was conducted at the University of Salzburg in Austria, and published in the journal Frontiers in Physiology in 2019. Healthy participants (22 in all) were subjected to a period of downhill treadmill running, guaranteed to cause muscle soreness. Then, 12 participants were allowed to sleep grounded and 10 ungrounded. They were monitored for 10 days. The grounded group showed less loss of muscle performance, less muscle damage, and less blood inflammation markers, versus the ungrounded group. One double-blind trial found that grounding lowered HRV (heart rate variability), which suggests it may support cardiovascular health. Improved heart rate variability is an accepted positive indicator of heart health. Get Grounded Grounding is an activity that allows you to get back in touch with the natural world by having direct skin contact with the uncovered ground. The practice of grounding may offer a variety of health enhancements. Benefits of grounding include reduced stress, improved sleep, and better balance in life. There’s also growing evidence that grounding can help boost the immune response, prevent pain, and even promote wound healing. Walking on dirt, grass, or sand is a tangible way to enjoy the benefits of grounding (and is also an excellent way for many to re-align their spine). However, some may not have the time, or inclination, to walk around barefoot. Fortunately, there are alternatives to outdoor grounding that you can adopt for your home or office. Many grounding products can be used while relaxing, working, or sleeping. These include desk chairs, chair mats, mattress pads, and blankets. Whatever method appeals to you, give grounding a try. Let us know below if you notice a difference. 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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Krill Oil, Fish Oil, Flaxseed Oil: Which Omega-3 Is Best?
Getting enough healthy fats into your diet can have lasting benefits for your health. Many health problems are linked to low healthy fat consumption. This is because healthy fats have an important role in reducing unhealthy inflammatory status in the body. In this article, we’ll discuss the role of one type of healthy fat, omega-3 fatty acids, and compare three popular omega-3 supplement types and their health benefits. If you’ve wondered whether krill, fish, or flaxseed oil is the best option for you with respect to getting enough healthy fats, read on. Omega-3 Fatty Acid Benefits Omega-3 fatty acids are needed in every cell in the body. Your eyes and brain have high levels of DHA. Omega-3s also aid in the proper function of the heart, lungs, immune system, and hormones. Omega-3s are naturally found in foods like fatty fish, plant oils, and seeds. There are no current standards set for the required amount of omega-3 fatty acids besides the type alpha linolenic acid (ALA). Men need 1.6 g of ALA per day, while women need 1.1 g of ALA per day. A few plant foods have omega-3 ALA, but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. In addition to getting your daily requirement from healthy foods, there are also several kinds of supplements available. Some research indicates that these supplements may have benefits for certain heart conditions, although more research is needed. This can help reduce the number of anti-inflammatory prescriptions needed to manage these diseases. Overall, omega-3s are needed for proper functioning in the body, and there’s evidence that they can be a helpful part of a treatment plan for many common ailments. Krill Oil Benefits Krill oil is made from small, shrimp-like crustaceans that are commonly eaten by whales. This oil is made by harvesting the krill and extracting their fats which are then encapsulated and used medicinally. Some studies have demonstrated that krill oil can help reduce LDL cholesterol, commonly called “bad” cholesterol because of its negative effects on the heart and blood vessels when too much of it circulates in your body. Other research indicates krill oil may have an anti-inflammatory effect, with one study noting participants reported reduced knee pain and stiffness when taking krill oil compared to a placebo. One study found that an antioxidant found in krill oil, astaxanthin, may have the ability to reduce excessive oxidative stress. Krill oil has a similar fat content to fish oil and offers similar benefits. However, there are some key differences between these two oils. Krill oil is more bioavailable than fish oil, meaning it can be absorbed better by your body. One meta-analysis showed that there’s little difference in how these two oils alter cholesterol and triglyceride levels. These biomarkers are indicators of your risk for heart problems. Overall, krill oil has benefits to heart health and anti-inflammatory properties. While it has some advantages over fish oil, whether this one is best for you will largely depend on you. If you’re taking blood thinners or have a blood clotting issue, krill oil may enhance the effects of these medications, so it’s important to talk to your doctor before taking this supplement. Along those same lines, it’s necessary to stop taking these medications before having any surgeries or procedures to reduce the risk of excessive bleeding, too. Fish Oil Benefits Fish oil has well-documented benefits compared to krill and flaxseed oil. Fish oil is often the standard recommended supplement when your doctor wants you to get more omega-3s in your diet. However, despite its popularity, the evidence of these benefits is mixed overall. The most frequently discussed benefit of taking a fish oil supplement is the benefits of DHA in fish oil for brain and heart health. Some research suggests fish oil can help slow cognitive decline. It may also support a healthy mood. One review of studies notes that while more research is needed, fish oil supplements can help increase lubrication between joints. There’s evidence that fish oil may increase insulin sensitivity. Blood sugar problems would benefit from this because this means the insulin your body makes can be more effective at keeping your blood sugar levels stabilized. Some research has caused controversy because it suggests that fish oil may not have the benefits it claims to. One study states that because supplements aren’t required to be reviewed for effectiveness by the FDA before approval, they may contain lower levels of omega-3s than what they claim. This would make them less effective and unlikely to deliver on the promises made on the supplement’s label. Some studies discuss how omega-3s are thought to help treat skin conditions. Although the data is mixed, you can discuss starting a fish oil supplement with your healthcare provider to determine if it could be beneficial in your specific situation. Fish oil can interact with many medications, so be sure to ask your provider before you start taking this supplement if you take prescription medications. Flaxseed Oil Benefits Flaxseed oil is made by extracting the oil from flax seeds, which come from the flax plant. Much like krill oil and fish oil, it’s high in omega-3s. The overall benefits of flaxseed oil compared to fish oil are similar in terms of increasing antioxidant capacity. One key difference between flaxseed oil compared to krill and fish oil is that this is a better option for plant-based eaters or vegans from a dietary preference standpoint. If you have moral or other objections to eating animal products, flaxseed oil is a great way to get similar benefits while sticking to your dietary preferences. Another unique finding of flaxseed oil is that it may aid in weight management. Like krill oil, flaxseed oil may interact with certain medications. Ezetimibe, a common cholesterol-lowering drug, may be rendered less effective if taken with flaxseed oil, so consult your healthcare provider if you’re taking this drug. As a precaution, it’s always a good idea to check with your doctor before starting any new supplement if you’re currently taking any other medications or herbal supplements. Which Omega-3 Supplement is Right for You? Now that you know how these three supplements compare, how do you decide which one is best for you to take? They have similar benefits, and some differences in considerations you should make based on your current medications, underlying conditions, and dietary preferences. There’s enough evidence to support that these supplements each have some benefit for those wanting to reduce their chances of serious illness. The decision to pick a specific supplement will ultimately vary based on your personal needs. Final Thoughts Omega-3 fatty acids are important for health and longevity. While it’s necessary and possible to get omega-3s from your diet alone, those who don’t regularly consume fish and vegans may benefit from supplementing. It’s important to note that supplementation is just one of the ways you can meet your daily needs for healthy fats. Consuming animal products, such as eating fatty fish at least twice a week, also can help get omega-3 fatty acids into your diet. The best omega-3 supplement for you will depend on your personal needs and preferences. A registered dietitian or your doctor can help you decide which one will best suit your needs based on any underlying conditions you may have, your family history, and your risk factors. 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 Eat Seasonally: Eat These Delicious Summer Fruits and Vegetables!
Eating seasonally is a popular concept among the sustainability-minded. Followers of this eating style say that consuming in season produce isn’t only more nutritious, but is also better for the economy, environment, and society. This practice isn’t merely relegated to trendy 20-something’s living on the coast carrying wicker baskets through the farmer’s market. There are many ways to make eating seasonally attainable for anyone. There’s no question that eating plenty of summer fruits and vegetables is important for overall health. In this article, we’ll explore some of the potential benefits of eating these items seasonally. What Does It Mean to Eat Seasonally? During different months of the year, different crops are available for harvest. However, in developed countries such as the United States, we have the privilege of having access to foods that wouldn’t be available to us during certain times of the year if they weren’t imported. Take strawberries for example. While they’re ready for harvest primarily in the summertime here in the U.S., you can still find them in the middle of winter at many grocery stores. That’s because they’re often grown in another part of the world and then shipped to us. This increases the cost of the strawberries to the consumer, and some believe it imposes a greater burden on the environment. If it isn’t shipped from elsewhere, it may be produced using technological advancements that allow growers to extend the harvest season of that crop. These advancements may also negatively impact the environment.¹ Seasonal eaters seek to remedy this negative environmental impact by including foods that are locally and seasonally available in their diet. The goal is to reduce their carbon footprint by purchasing food that doesn’t have to travel far or require special agricultural technology to be produced out of season. By reducing the burden on the environment, it is thought that this way of eating is more sustainable. While there are a few different ways to look at what it means to eat seasonally, we’ll focus on the benefits of eating both local and seasonal foods in this article. These foods may be found at your local farmer’s market, directly from a farmer, or at your grocery store. Benefits of Eating Seasonally Now that we’ve discussed what it means to eat seasonally, what are some of the benefits? Seasonal Produce Is More Affordable Because it doesn’t have to be grown in a specialized way or transported as far, local produce is cheaper to move from the farm to the store. These savings are often passed on to the consumer. This results in a more affordable product, meaning you can purchase and enjoy more fruits and veggies in your diet. Many summer fruits and vegetables are more expensive than convenience foods, which makes them less appealing to buy. Combine that with the fact that they’re highly perishable, and you have the reason why many people have a low intake of fruits and veggies. Buying seasonal produce may be a solution to this, as it’s less expensive. Keep in mind that you can always freeze fruits and veggies to prevent them from going bad before you’re able to use them. You can use frozen veggies in soups or frittatas, and frozen fruits in a smoothie or baked goods at a later time. It May Be More Nutritious While fruits and veggies are always a great source of vitamins and minerals, there’s some scientific evidence that suggests they may have a slight edge nutrient-wise over out of season produce. One study² shows broccoli harvested in season had twice as much vitamin C compared to broccoli harvested out of season. There aren’t many studies exploring this topic, but this one does suggest that certain crops are more nutritious when grown under the conditions they’re naturally designed to be produced under. Some Find It Better Tasting Although this is subjective, some people say in season produce has more flavor. This may be because seasonal produce is fresher and grown in more optimal conditions. Since many fruits and veggies continue to ripen after they’re picked, out of season produce is sometimes picked before it’s fully ripe. The idea is that they’ll ripen over their long journey to your grocery store and arrive ready or almost ready to eat. However, this may also mean they’re picked before they can reach their peak nutrient content. Whether or not local, in season produce tastes better to you will vary and there’s no way to guarantee it will taste better than out of season or frozen versions of the same item. May Help Reduce Food Waste As previously mentioned, getting food directly from your local farmer means it doesn’t have to be transported as far. This also reduces the chances that it’ll get damaged when being transferred from truck to truck. Additionally, many grocery stores only place the most pristine food items out for purchase and dispose of the “ugly” or blemished items that are typically still safe to eat. This produces a lot of unnecessary food waste in the industry, which is another downside for the environmentally conscious. By selecting summer fruits and vegetables directly from the farmer, you can choose the produce yourself and help reduce waste. How to Know What’s in Season If you’re ready to start incorporating more locally grown, seasonal produce into your meal plan, here are some trustworthy resources to check out that will show you what’s available in your area. USDA Seasonal Produce Guide FoodPrint.org Seasonal Produce Guide CUESA Seasonal Food Guide You can also check out your local farmer’s market to see what local producers are offering at different times of the year. The farmer’s market is one of the best places to support your local farmers and ensure you’re getting the freshest produce. If you can’t find a farmer’s market near you, some farmers have taken to social media to market their items or have websites you can search for online where they allow people to come and pick produce themselves directly from the plant. Summer Fruits and Vegetables Here are some foods that are in season during the summer across most of the contiguous U. S. Try looking for these when you take your next shopping trip! Zucchini Cucumber Arugula Corn Bell peppers Beets Apricots Strawberries Blackberries Lemons Limes Peaches Tomatoes Summer Squash Avocados Cherries Final Thoughts Eating local, seasonal produce is a popular and trendy lifestyle choice with some research to back up its claims. It’s more sustainable in that it helps reduce your carbon footprint, but it may not be feasible for everyone because it limits variety in your diet. Some say local produce is fresher and tastier, although this is subjective. If you want to include local, in season items into your meal plan, start by researching what’s in season in your region of the country. Then, check out your local farmer’s market or grocery store to find those items. If you decide to try this out, start small and simple. Rather than trying to make a drastic change overnight, select a few recipes that include what’s in season now and purchase those items. After a while, you may find that it saves you some money, helps you reduce waste, and lessens your carbon footprint while encouraging more fruit and vegetable intake in your diet. 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. References: 1. Macdiarmid, J. I. (2014). Seasonality and dietary requirements: Will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society, 73(3), 368–375. https://doi.org/10.1017/S0029665113003753 2. Wunderlich, S. M., Feldman, C., Kane, S., & Hazhin, T. (2008). Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. International Journal of Food Sciences and Nutrition, 59(1), 34–45. https://doi.org/10.1080/09637480701453637
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5 Dietitian-Recommended Healthy Lunches to Try This Summer
Lunchtime can be a busy time of the day. Many days, you may look forward to the midday break. Other days, you may put it off for as long as you can stand to get more work done. Either way, convenience often takes priority with lunches, and this can mean opting for fast food or whatever you can find in the fridge or pantry. Building a healthy lunch can be easy if you know what components to incorporate. Let’s discuss some of the key items to include in a healthy, filling, and delicious lunch. Then, you’ll have some fresh ideas to help get you started. How to Make a Healthy Lunch When you picture a healthy meal, you might envision a salad, salmon fillet, or plant-based item. While these certainly have their health benefits, there are many more options. There’s no need to get stuck in a rut when trying to be healthy. Incorporate the following tips when selecting items: Choose healthy carbohydrates. Think fruit or whole grains. Many people tend to think that carbohydrates are an automatic unhealthy choice, but the key is to focus on ones that are nutritious and monitor your portions. Fruit contains vitamins, minerals, antioxidants, and fiber. Whole grains contain fiber and B vitamins. Both options are great when eaten as part of a balanced plate. The USDA recommends making at least half of your grains whole grains, with just over a quarter of your plate being grains at each meal. For fruits, the recommended serving is 2-3 cups per day, with a quarter of your plate being fruit per meal. Have a good serving of lean protein. For meats like poultry, that means about 3 oz or the size of a deck of cards. For fish such as a salmon fillet, 3 oz is about the size of a checkbook. Having enough protein is key to creating a balanced meal. This is because protein keeps you full longer than a meal that’s primarily made up of carbohydrates. Aim to have about a quarter of your plate be made up of a protein source. Incorporate healthy fats. These can include dairy products such as Greek yogurt or low-fat cheese, avocados, nuts, and seeds, or oils in a salad dressing such as olive oil. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs frequently have, they’re essential to your health. Including these in your meal will also help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. Combine all three and you will be full much longer compared to a carb-heavy meal. Don’t forget fiber. As we’ve discussed, fiber can be found in many food groups. Fruits, vegetables, and whole grains are great sources. Fiber is important for gut health and keeps you full longer by slowing digestion. So, including it in your midday meal means you’ll be less likely to get hungry again before dinner. Add color and variety to prevent boredom. If you make the same couple of meals on rotation, you’ll likely get bored. Variety is important to keep you engaged in your mealtimes and motivated with your goals. Pinterest or health food blogs are great resources for finding new recipe inspiration.Color is another factor you may not have considered. Meals that are more appealing to your eye may be more enjoyable to eat. Incorporating at least three different colors on your plate can help encourage you to eat your whole meal (which means more balance). Balance is the name of the game. In terms of mindset, avoid getting into an all-or-nothing mindset. This can impact your motivation and make it difficult to stick to a healthy eating plan. When it comes to food choices, focus on what you can control, rather than guilting yourself over what’s outside your control. Consider your budget, how much time you have to prepare meals, and your food preferences. Accounting for all these factors and being honest with yourself about what you can do within these parameters will make you more successful. 5 Healthy Summer Lunch Ideas Now that you know the key components of building a healthy lunch plate, here are a handful of ideas to get you started. These can be paired with a side of fresh fruit or veggies, a cup of Greek yogurt, or whatever sides you like. 1. Whole Grain Lunchmeat Pinwheels You can find whole-grain burrito-sized tortillas or spinach wraps and fill them with a variety of healthy items. Some ideas for protein include lean chicken, turkey, or ham. You can also fill them with tempeh or tofu for a plant-based protein option. For healthy fat, mashed avocado or low-fat cream cheese makes a great spread to add creaminess. For a vegetable, try adding spinach or romaine lettuce. Bell peppers and onions taste great in wraps. Also, you can add hummus or tzatziki sauce if either appeals to your tastebuds. 2. Lettuce Wraps Romaine lettuce is a great low-carbohydrate option for making a wrap. You can fill these leaves with anything you like; lean ground beef prepared with Mexican seasoning, Greek chicken with tzatziki sauce and cucumber, or something simpler like slices of deli turkey or ham with tomato and avocado. These wraps are another easy meal prep idea that you can make ahead of time. 3. Quinoa Bowls Quinoa is a seed that’s prepared like a grain. It’s cooked similarly to rice. It contains protein and is a good source of carbohydrates as well. To make a quinoa bowl, simply cook quinoa according to package directions and add whatever toppings you like. You can try black beans, chicken, shrimp, salmon, tempeh, sauteed veggies like spinach, kale, onions, or bell peppers. Avocado also goes well in quinoa bowls or a Greek yogurt-based savory sauce. Quinoa bowls are great for meal prep as well, because they taste great cold and reheat well. 4. Avocado Tuna Salad Sandwich The USDA recommends getting 2 servings of fatty fish each week. That’s because these fish have DHA – a heart-healthy, anti-inflammatory fat that’s healthy for you. Tuna is an example of this type of fish, and one easy way to incorporate it into your lunch is to make a simple tuna salad sandwich. While many tuna salads are traditionally made with mayonnaise, try using avocado instead for a healthier fat and more fiber. On whole grain bread, place a leaf or two of green leaf lettuce and spread your tuna salad on top. Place the remaining piece of bread on top, put it in a bag, and you’re set for the next day. 5. Berry Spinach Salad If you tend to struggle to eat fruits and veggies as sides, try making them the main course. Using a generous helping of spinach as a base, combine sliced strawberries, fresh or dried blueberries, walnuts, avocado, and diced tomato in a bowl. Toss and enjoy with your favorite healthy salad dressing. Good pairings include honey mustard (one part honey to one part yellow or dijon mustard) or balsamic vinaigrette. Final Thoughts Creating a healthy lunch is an important part of staying on track with your health goals. Making your lunch, rather than choosing fast food for convenience, can help ensure your midday meal is nutritious. This will provide better focus, energy, and keep you full longer. Remember to be realistic with your goals and make a plan that you can stick to. Baby steps are okay and even advisable for long-term success. Get creative and keep yourself excited by searching for new ideas. 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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Did You Know Physical Touch is Vital to Your Well-being?
We all need physical touch. Physical contact with others can provide feelings of acceptance and pleasure. On an innate level, physical touch reassures us that we’re not alone in the world. Though some people aren’t the “touchy” type, we all need physical contact to survive and thrive. This is true from the moment we’re born and all throughout our life. Sadly, many Western cultures, especially the U.S., may be touch-deprived. This problem has been compounded during the coronavirus pandemic, since many people haven’t had regular contact with others in their family or circle of friends. Being shut off from others has caused many to feel isolated, lonely, and in low spirits. Applications like Zoom and FaceTime allow people to see each other when conversing from remote locations. This has been a lifesaver for many during the darkest days of the coronavirus lockdown in 2020. Though they’ve helped people communicate across great distances, these programs still can’t replace an in-person handshake, pat on the back, or hug. But other technology is attempting to solve this problem. Some products on the market allow two people to hug remotely with a haptic hug vest or HugShirt. The vest/shirt connects wirelessly to an app on a smart phone and employs a series of haptic motors in the upper body and arms to create the sensations of a hug. Now little Petey in Peoria can hug his grandmother in Bocca Raton. But while this technology simulates physical touch, is it as good as the real thing? The Science of Touch Research has suggested that physical touch is crucial to human bonding, communication, compassion, and overall health. One fascinating study involved two strangers hidden from each other by a barrier, with one extending their arm through the barrier and the other coached to express an emotion when touching their arm. The person receiving the physical touch had to interpret the emotion being expressed by the person giving the tactile sensation. The receivers guessed compassion right nearly 60% of the time and guessed fear, gratitude, and love correct nearly 50% of the time. Amusingly (or perhaps not), when a woman tried to communicate anger to a man through her touch, he failed to guess anger every time. Conversely, when a man tried to communicate compassion to a woman, she failed to identify the signal. Though substantially subjective, this study did objectively suggest that physical touch is important for conveying basic human emotions. Physical touch is vital from birth and throughout one’s life. Lack of adequate touch can cause some infants to develop a condition known as failure to thrive, which can lead to feeding problems, gastrointestinal issues (GI), as well as liver, renal, and adrenal conditions even into adulthood. Thanks to continuing research, we know that physical touch can be linked to feelings of compassion, cooperation, reward, and trust. Touch may have a positive physiological impact by lowering blood pressure and reducing cardiovascular stress. It also may help release the hormone oxytocin. What is Oxytocin? Sometimes referred to as the “cuddle hormone,” oxytocin is a hormone produced in the hypothalamus. There are receptors (biosensors) for oxytocin widely distributed on cells throughout the brain and other organs, making it a brain neurotransmitter as well as a hormone. As a neurotransmitter, oxytocin promotes a sense of well-being, relaxation, and bonding. It may be best known for its involvement in childbirth and breastfeeding to strengthen the bonds between mother and baby. Recently, oxytocin has become known as “the love hormone” as it brings forth feelings of trust, security, connection, calmness, and contentment. Researchers found that couples in the early stages of a relationship had higher levels of oxytocin compared to single people. Oxytocin is thought to promote “pro-social” behaviors. When you care for others and feel cared for, your brain tends to release oxytocin, which can counteract many of the negative effects of stress and low mood. Also, acts of kindness can activate the brain’s pleasure centers and trigger the release of feel-good hormones like oxytocin to help boost your mood. Oxytocin also has receptors in nerve pathways associated with the GI tract. It’s involved in regulating GI motility and opposing intestinal inflammation. It’s also thought to reduce stress and anxiousness while promoting relaxation and psychological well-being. Oxytocin also has receptors in muscle, bone, and fat tissues, and is likely involved in regulating body composition, including muscle and bone renewal and the balancing of fat, bone, and muscle mass. It may even regulate the conversion of fat into energy. Oxytocin even regulates food intake, helping to curb tendencies to excessive eating. Since oxytocin has so many social, emotional, mental, and physical benefits, here are just a few ways to make sure you’re getting enough physical touch every day… 5 Ways to Boost Emotional Well-being & Oxytocin with Physical Touch 1. Physical Closeness If you’re in a relationship, try activities that are geared toward physical closeness. This may include doing a physical activity like paddleboats, riding a Ferris wheel, or even watching a movie together. Sharing an activity can create closeness and encourage physical touch. 2. Learn to Self-Hug If you’re single and need a hug, the DIY method works just fine. A therapeutic self-hugging technique called havening uses touch to create calming brainwaves. This therapy can help promote relaxation and a sense of well-being. 3. Pet Your Pet Snuggling with your furry, 4-legged companions can produce many of the same benefits as hugging your 2-legged friends. If you can’t wrap your arms around your human loved ones, reach for your dog or cat. Spending time with your pet has been shown to promote calmness by increasing levels of oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 4. Get a Massage Getting a massage can do more than just improve your physical function. Clinical studies indicate that massages are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing dopamine and serotonin activity. The physical touch from a massage will also help release oxytocin in your body. 5. Stay Playful This might be a challenge for those who are more on the reserved end of the spectrum, but always try to remain playful. If you’re joking around with someone, give them a gentle slug on the shoulder. Give a fist bump for a job well done, or when you greet or say goodbye to someone. Physical gestures, no matter how subtle, can go a long way to showing your friendship and affection for others. Get in Touch with Touch Giving and receiving appropriate physical touch every day can provide emotional and mental balance in life. Increasing your brain’s oxytocin release – by giving or receiving a pat on the back, a loving caress, or petting your cat or dog – is incredibly important to your overall health and well-being. Though it’s best not to force it, take the opportunity to hug or make physical contact with those closest to you or who are open to it (while observing current distancing guidelines). Remember, physical touch releases mood-boosting hormones like oxytocin in both you and the other person (or pet). This makes physical touch a win/win activity. Apply these tips and share them with others to continue spreading happiness. You deserve a big hug! 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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Dangers of Sitting: What Happens to Your Body When You Sit All Day!
You’ve probably heard the saying, “Sitting is the new smoking.” Okay, so sitting isn’t exactly like smoking (smoking is much worse). However, like smoking, prolonged sitting is a major health risk for Americans and the catchphrase serves to bring warranted attention to the problem. According to the results of a representative survey of the U.S. population published in the Journal of the American Medical Association, roughly 1 in 4 Americans sit more than 8 hours a day. Additionally, 4 in 10 are physically inactive, and 1 in 10 are both (sedentary for more than 8 hours and physically inactive). America has a sitting problem. Sitting less than 4 hours a day doesn’t seem to affect health, but when we sit longer, studies show an alarming increase in risk of serious health issues as well as an increased rate of mortality in those that sit the most. Thankfully, sitting isn’t an addiction, but a lifestyle habit. That means it’s easier to address. We can absolutely add more activity and standing into our days to counter the dangers of sitting. Let’s take a brief look at what prolonged sitting does to the body. The Dangers of Sitting Here’s what happens to your body when you sit all day. Up to 90% more pressure is applied to your lower back when you sit versus when you stand. (This may be why back pain is one of American’s most common health problems.) Hours of sitting can tighten the hip flexor and hamstring muscles and stiffen your joints, too. Your gait and balance can be affected by the tighter muscles, and they can add to lower back pain and knee stiffness. Your lung capacity is reduced when you’re in a seated position, which means you breathe in less oxygen when you sit than when you stand. Of course, you engage fewer muscles and use less energy when you sit compared to when you stand or move. Internally, your metabolism slows down by 90 percent after 30 minutes of sitting. Your body has a harder time breaking down fats. Unhealthy cholesterol levels increase. Blood sugar increases. Blood flow decreases. Research has linked sitting for long periods of time with increased risk of excess weight, unhealthy blood pressure levels, unhealthy changes in blood sugar and cholesterol levels, and excess body fat around the waist. One very large study involving 800,000 people found that those who sat 7 to 10 hours a day were 147 percent more likely to have a serious cardiovascular event than people who rarely sat down. Research also indicates that too much sitting overall and prolonged periods of sitting may increase the risk of death, particularly from heart health issues and unhealthy cellular function. These are sobering facts, and yet knowing them is key to preventing serious health problems. The Good News For anyone who sits a lot due to work or other reasons, there’s good news. You might be relieved to learn that there’s a lot you can do to lessen the ill effects or dangers of sitting. Here are recommendations from medical experts: Exercise Recent research shows that just 30 to 40 minutes of moderate to vigorous exercise helps mitigate the higher risk of mortality that comes with 10 hours or more of daily sitting. Of course, exercise can provide a host of additional benefits, including better sleep, mood, blood sugar, and brain and heart health. If you’re just starting to get active, try a low-impact sport like simply walking or taking an easy bike ride. Additionally, a new study shows that endurance training helps counter the blood flow restriction that can come with prolonged sitting. Also, be sure to include strength training. It helps support your posture as developing strong core muscles will help your posture when seated. Stand More, Walk More If exercise is hard to fit in, researchers have found that simply standing up and moving more makes a world of difference. Consider any of the following: Take a break from sitting every 30 minutes. If you’re watching television, stand up and move around for 5-10 minutes. Take stretch breaks. Replace your work desk with an adjustable standing desk and alternate between sitting and standing (a total of half your day standing and half sitting is ideal). If you can’t get a standing desk, try a high table or counter. Try walking for a work meeting. Try a treadmill desk or position your workstation above a treadmill so you can walk and work. Stand to fold and iron your laundry while watching television. Take the stairs. Park far away from the store or office to increase your step total. Walk around your office building or outside after completing a task. Or better yet, dance in your office! Be sure to stand up while traveling by plane or make regular stops to stretch your legs if you’re driving longer distances. Use exercise technology to track your daily steps and see if you can gradually increase them each day. Awareness If contemplating adding exercise and more movement into your day is overwhelming, simply being aware of your sitting habits is a great place to start. You can gradually add more movement into your day and reduce sitting time, a little at a time. The goal is permanent, lasting change. Don’t do too much too soon and abandon your efforts altogether. Let’s stand together (pun intended) and share what we’ve learned about the dangers of sitting with others! 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 Aging Is Different For Men & Women
It’s no secret that our culture is uncomfortable with aging. In the U.S., we go to great lengths to make the signs of aging disappear, which is reflected in our $60 billion anti-aging cosmetics and personal care industry, and our $67 billion cosmetic surgery market. Despite these efforts, our bodies still age. And they age differently for men and women. It seems that aging gracefully might entail accepting the inevitable physiological changes that men and women experience as part of the natural cycle of life and taking measures to be as healthy as possible. Let’s take a closer look! Aging in Men vs. Women While science is discovering a host of differences in men and women as they age, here are five major ones you should know. 1. Longevity When it comes to longevity, women outlive men by roughly five years. The most recent data from the U.S. Centers for Disease Control and Prevention shows life expectancy at birth was 75.1 years for males and 80.5 years for females. There are loads of theories as to the cause of this life expectancy gap. Some are biological and some are social factors and behaviors, which are more in our control (such as risky behavior, aggression, smoking, alcohol and drug abuse, poor diet, lack of exercise, little emotional support, and a failure to get routine medical care, to name a few). The takeaway? To live longer and healthier, men really need to make health a priority. 2. Sex Hormones Men and women have different hormonal shifts as they grow older. Women experience the most dramatic hormonal shift with menopause. At around age 50, women stop menstruating and their ovaries stop producing the hormone estrogen. As a result, women can experience a number of symptoms, including hot flashes, fatigue, vaginal dryness, and lower libido. Low levels of estrogen and other changes related to aging (such as weight gain) can raise a woman’s risk of heart health issues, cerebrovascular problems, and bone mineral density loss. New research shows that low estrogen can affect cognitive decline later in life, too. For men, aging brings on a gradual decline in testosterone levels that happens slowly over years. Experts estimate the decline to be about 1 percent each year after age 30. This doesn’t bring on as sudden a change for men as it does for women, but lowered testosterone could lead to poor erectile function, reduced libido, and even changes in sleep patterns. If men or women are experiencing symptoms associated with low estrogen or testosterone, they can get their levels checked with a simple blood test. Discuss natural ways to boost levels if they’re low with your healthcare provider or discuss the benefits and risks of hormone replacement therapy. 3. Heart Health Men and women experience age-related heart health issues differently. Studies show that estrogen provides some protection for women from degenerative heart health issues until after menopause, when estrogen levels decline. That may be why, on average, men experience heart health issues around age 66 and women at age 70. Yet, a serious heart health event is the number one cause of death for both sexes. Symptoms differ during and prior to a heart health event for men and women. Men often describe acute chest pain and some women experience something similar, but they’re more likely to have different, subtler symptoms for three or four weeks prior to the event, including new or dramatic fatigue, shortness of breath or sweating, or pain in the neck, back, or jaw. A heart-healthy diet, regular exercise, and eliminating risk factors such as smoking, excessive alcohol consumption, and unhealthy weight can reduce the chances of heart health issues for both sexes. 4. Skin Even though women tend to care for their skin better than men, men have some biological differences that make their skin less susceptible to the signs of aging. Testosterone helps to thicken their skin, roughly 25 percent thicker than women’s skin. Men also have the benefit of having more collagen in their skin, and they also typically sweat more, which provides moisture. After menopause, women lose more collagen from hormonal changes. That rate increases for about five years, then slows back down. On the other hand, men’s skin loses collagen gradually. Still, with these differences, both men and women can enjoy healthy skin aging by eating a healthy diet rich in nutrient-rich beauty foods, getting adequate water intake, reducing stress, getting plenty of sleep, avoiding smoking, keeping alcohol consumption to a minimum, and wearing sunscreen. 5. Weight Although both men and women lose muscle after age 30, they tend to gain weight in different ways. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in testosterone. On the other hand, women usually gain weight until age 65, and then begin to lose weight. Women tend to carry excess weight on their hips and thighs, while men add it to their waistlines. The belly fat in men increases their risk of serious heart health issue or a cerebrovascular event. For both men and women, exercise habits and a proper diet can go a long way toward supporting healthy weight even with the hormonally driven difference in weight. Age Gracefully If we learn to work with our bodies as they change over time and take steps to maintain health now and in the future, both men and women might find aging a lot easier and enjoyable. 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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Daily Habits that Can Sabotage Your Health & How to Overcome Them
When it comes to health, there are no true quick fixes. Rather, the habits you form day-in and day-out largely influence your health and well-being over time. Habits related to daily movement, sleep, stress management, social time, and nutrition all contribute to overall wellness and quality of life. In this article, we’ll discuss how some of these habits can have serious impacts on your short- and long-term health, as well as some tips for how to overcome unhealthy habits in these areas. Key Components of a Healthy Lifestyle Let’s define what a healthy lifestyle is before we discuss what it isn’t. What exactly does a lifestyle that promotes overall health look like? It will vary from person to person and change throughout the stages of your life. However, there are some common things that can stack the health odds in your favor. You likely already know that exercising, eating right, and maintaining a healthy weight are important, and we’ll cover those – but there are more aspects to healthy living that you may not have considered. Here’s a quick run-down of a few basic healthy living principles: Eat plenty of fruits and vegetables Drink lots of water Eat lean meats and/or plant-based proteins, healthy fats, and fiber often Limit excessive caffeine, sugar, and alcohol consumption Get regular exercise Manage your weight Get enough sleep Learn healthy coping mechanisms for managing stress Don’t smoke or stop smoking Strive for balance, not perfection Incorporating these things can help you create a lifestyle that prevents illness and promotes well-being and a good quality of life in the long-term. It’s important to keep in mind that it may not be realistic for you to implement all these things at once. But if you start with one change you can slowly begin to make it a habit. You’ll be surprised at the momentum it provides for you to incorporate the next habit. Now, let’s dive deeper into the unhealthy habits that can sabotage your health journey. While not an exhaustive list, these bad habits may be getting in the way of your ability to have the energy, focus, and health outcomes you’re aiming for. Unhealthy Habits that Can Sabotage Your Health Sedentary Lifestyle A sedentary lifestyle means you spend most of your day sitting or not being active. If you work a desk job or a job that involves a lot of driving (aka sitting), this likely applies to you. Some research suggests a sedentary lifestyle is less than 5,000 steps per day, but there’s some debate over this number. What scientists do know is more activity (10,000 steps a day or more) is linked to better health. This is partly because those who are more active tend to have a lower weight, which is often associated with better heart health and longer life. Not getting enough physical activity can sabotage your health over time. It’s normal to have fluctuations in activity levels. Perfection isn’t required to be healthy but aim for at least 30 minutes of exercise a day. This will help you reduce your risk of illness and have better flexibility, strength, mood, in addition to helping with weight management. Low Fruit or Vegetable Intake Most Americans don’t eat enough fruits and veggies. That means they may be missing out on many essential nutrients. The USDA recommends adults consume at least 2 cups of fruit and 2 1/2 cups of vegetables daily. Getting a variety of fruits and vegetables provides many vitamins, minerals, phytonutrients, antioxidants, and fiber. These help promote immune health and combat everyday stress. Low-Nutrient Beverage Intake Many people start their day with drinks that contain high amounts of added sugars and caffeine. These may include coffee, energy drinks, sodas, or teas. While these may help jump-start your energy for the day, over time they may also increase your risk for weight gain, metabolic issues, poor cardiovascular health, and dental problems. It’s also important to note that these drinks often displace water intake. Much of the human body is water, especially the brain. Getting enough water helps you focus, maintains a healthy mood, and helps lubricate your joints. Combined, too much sugar and caffeine and too little water (or other hydrating drinks) can be damaging to your health. Poor Fiber Intake Less than half of Americans get enough fiber each day. The daily requirement for women is 25g, while for men it’s 38g. Fiber is important for a healthy digestive system. It promotes friendly gut bacteria, which are linked to a strong immune response, healthy mood, and better nutrient absorption. Fiber can also help with weight management. It keeps you full longer by slowing digestion and can decrease the number of calories you need to eat to feel full. Additionally, fiber helps your body get rid of cholesterol, which many people consume too much of. Excreting this extra cholesterol can help keep your heart healthy. Without enough fiber, you can experience digestive problems, weight gain, and reduced quality of life. Fiber can be found in fruits, vegetables, whole grains, and supplements. Poor Portion Control It’s not just with sweets – many people tend to pile their plates high regardless of the course. This habit is easy to form, because hunger sensations can be overwhelming at times, and many people grow up with the “clear your plate” mentality. Though this tradition may be good-intentioned, falling into the trap of overeating can be detrimental to your health. This habit can lead to weight gain, which is linked to a shorter life span and poor health outcomes. While it’s true that everyone who’s considered overweight or obese isn’t necessarily metabolically unhealthy, excess weight can still be hard on your body and reduce your quality of life over time. Aiming to create a balanced plate with modest portions will help promote a healthy lifestyle by reducing excess calorie intake. You can try using a smaller plate and going back for seconds if you’re still hungry. Eating Too Quickly Everyone’s busy, and that often means eating on the go. Unfortunately, this can lead to not eating mindfully, which can have a whole host of consequences. One of these consequences is eating so quickly that you don’t give your body time to register that it’s full, thus leading you to eat more calories than necessary. Research suggests that eating quickly can promote weight gain. As was mentioned earlier, excess body weight is associated with poor health outcomes. Since many people have a goal of losing weight, this is one bad habit that can easily get in the way of you meeting this goal. Removing distractions, planning meals, and being mindful of what you’re eating are all ways to help you slow down and be intentional with each bite. By doing this, you can prevent overconsuming calories and be in tune with your body’s hunger and fullness cues. Focus on Social Health Regular interaction with other people is necessary for mental and emotional health. Studies show that humans in isolation are more vulnerable to low mood. While it may seem outside the realm of traditional wellness, social well-being affects stress levels and brain chemistry, which influence your physical health. Finding people with similar values and goals can keep you on track with your health goals. Also, who you surround yourself with has a large influence on your daily choices that make up your health in the long run. So, that friend that invites you to go for a run or makes healthy treats to share is a good one to keep around! Tips for How to Change Unhealthy Habits Here are some basic tips for getting past unhealthy habits. If you find yourself struggling with any of the unhealthy habits listed above, you’re not alone. Start small. Don’t try to change every bad habit overnight. Burnout with behavior change is real, and it’s important to pace yourself if you want lasting results. Choose one goal that you can implement immediately and focus on it until it becomes a habit. Set realistic goals. Set specific, measurable, achievable, relevant, and realistic goals. That means stating exactly what you want to do, how you’ll know when you’ve accomplished it, and giving yourself enough time to do it. This goal must be realistic for your life at this point. No goal is too small to start with, and the best time to start is now. Don’t compare yourself to others. Your wellness journey is your own, and comparison will only drain your motivation. Although it’s easy to compare yourself to those around you or online, they have their hurdles to overcome just like you. Consider bumps in the road as par for the course and keep challenging yourself daily to meet your health goals. Have accountability partners. Sharing your journey with others can be a healthy way to cope with the challenges that come with changing your habits. Perhaps you’re competitive and you challenge a friend or family member to a goal-oriented challenge or do regular check-ins with a like-minded coworker to keep each other motivated. Whatever it looks like for you, having a good support system can help you stay on track and meet your goals faster. Final Thoughts When it comes to health, daily habits can make a big difference. Many bad habits are commonplace, but that doesn’t mean you can’t change them if they don’t align with your health goals. By creating a realistic plan and surrounding yourself with the right support, you can create a lifestyle that reduces your risk of illness and helps you feel your best. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 Ways Traveling is Actually Good for Your Health & The Earth
Did you know that travel is good for you? It is! And it’s good for you in real and scientifically studied ways. In fact, research indicates that traveling can improve your brain function, boost your heart health, improve your physical activity, turn on your creativity, and help you to be happier, to name a few health benefits. And if you add eco-travel into the mix, you can experience the feel-good hormones that come from doing something positive for others. As travel begins to open up with more vaccinations rolling out, it’s a great time to contemplate the benefits of traveling and how it is good for your health. Let’s explore! 7 Benefits of Traveling for Your Health & The Earth Brain Health Traveling to new locations is good for your brain. According to adjunct professor of neurological surgery at the University of Pittsburgh, Dr. Paul Nussbaum, traveling can stimulate your brain and spur the growth of new connections within its cerebral matter. There’s a link between new experiences and the formation of dendrites, which are the branch-like extensions that grow from brain neurons. Dendrites help to transmit information between different regions of the brain. When you have a greater number of dendrites, your brain functions better, especially its memory and attention. When you come up against an obstacle or problem in traveling, and your brain is forced to focus on the situation to create a solution, that act both boosts dendritic growth and tests your problem-solving skills. The newness is key. When traveling to a new location, your brain is challenged to make sense of new stimuli. Add a foreign language and your brain cognition sharpens even more! Heart Health Travel can reduce your chances of heart health problems. A study conducted by The Global Commission on Aging and Transamerica Center for Retirement Studies, in partnership with the U.S. Travel Association found that women who vacationed every six years or more had a significantly higher risk of developing a serious heart issue compared with women who vacationed at least twice a year. And for men, if they didn’t take an annual vacation, they were shown to have a 20% higher risk of death and about a 30% greater risk of death from a heart health event. Stress Relief Travel has been shown to relieve stress, and that stress relief appears to continue even after you return home. One study showed dramatic reductions in stress for corporate middle managers who took a vacation for just four days and the stress relief lasted four to six weeks after they returned. When you consider that stress may play a role in 60-80% of primary care visits, stress relief is super important to your overall health. With that statistic in mind, travel takes on increased importance for your health. Increased Physical Activity Another factor contributing to the heart health benefits of travel may be the increase of physical activity that often goes with it. In fact, research shows that substantial physical activity may accompany active travel. Physical activity increases even more if you adventure travel. People of all ages can build trips around physical activities, whether that’s hiking, mountaineering, rock climbing, scuba diving, surfing, skiing, golfing, or a simple walking tour. The possibilities are endless. But even with simple exploration, sightseeing, and visiting local attractions, you’ll likely be walking greater distances, which is wonderful for both mental outlook, your brain, and your body. Boosts Creativity There’s a well-documented link between multicultural traveling and creativity. Exposure to other cultures presents a person with new ideas, concepts, and ways of seeing the world. This kind of exposure expands your mind and facilitates the flow of creative energy. Of course, engaging in creative pursuits helps us to feel a greater sense of well-being, and reduces stress and anxiousness. Increased Happiness With all that physical activity, better cognition, and creative thinking resulting from travel, is it any wonder that travel makes us happier? This was reflected in a survey of 500 people conducted by Washington State University earlier this year. It showed that people who regularly take trips are happier than respondents who rarely travel. Yet, it may come as surprise to learn that even thinking about travel makes us happy. A Cornell University study explored how thinking about an experience such as a trip can increase a person’s happiness even more than the anticipation of buying material goods. Another study found that people feel greater well-being and happiness in anticipation of a holiday. Eco-travel Benefits Well-Being and the Earth All the feel-good travel feelings get magnified even more if you bring eco-travel into the equation. Eco-travel allows for off-the-beaten track experiences, usually with eco-lodges that are run sustainably in environmentally sensitive areas. Often, they’re managed or staffed by local communities driving sustainable income into their economy, which helps to minimize environmentally destructive practices. For example, in the Amazon Rainforest, there are several ecolodge, adventure travel options. The income from these operations can help restore rainforest areas and support local communities, helping them to refrain from rainforest destructive practices such as gold mining, logging, and slash and burn agriculture. Knowing you’re making a difference by helping others and the earth can help boost your own mental well-being. It’s a win for all involved. Time to get planning! Better health and new adventures await. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Foods for Pregnancy & Tips to Stay Healthy During Morning Sickness
Nutrition is incredibly important during pregnancy. The developing baby, and mother, require plenty of nutrients to thrive both during the pregnancy and beyond. However, many women struggle with food aversions, morning sickness, and intense cravings that can make eating a hassle. Also, eating healthy can feel impossible. In this article, we’ll discuss some tips to help you eat well when nothing sounds appetizing, as well as what to eat for an optimal pregnancy. Tips for Eating Healthy During Morning (or All-Day) Sickness Despite its name, morning sickness often occurs throughout the day. It varies in intensity from woman to woman and can be difficult to manage. If you’re struggling to keep food down, you aren’t alone. 85% of women experience this pregnancy woe. Some research suggests morning sickness may be worsened by a deficiency in vitamin B6. Interestingly, many women report reduced symptoms if they eat protein immediately upon waking. Here are some tips and tricks for dealing with morning sickness, as well as some methods for coping until it passes (which for most women, is in the second trimester). Ginger Root Ginger is a common remedy for nausea. It’s great for soothing the stomach and combating queasiness. Its warming effect can help ease irritation, as well. However, if you’re actively throwing up (and not just feeling like you might at any second), you may want to try a cooling tea instead. Since ginger can be considered spicy, meaning it causes a hot or burning sensation, it can cause more irritation in your throat if you vomit. Peppermint Tea A cooling herb, peppermint may be a good alternative if you want relief between vomiting spells. Peppermint has similar benefits to ginger tea but without the spiciness. Sipping warm peppermint tea will provide a cooling effect in your throat. That’s great news since vomiting or dry heaving can cause throat irritation. Like ginger, peppermint also helps calm the stomach. You can buy peppermint tea in many “Morning Sickness” tea blends or make your own by steeping the leaves in boiling water for several minutes before straining them into a mug. Vitamin B6 Supplements Some research suggests nausea and vomiting during pregnancy can be remedied by increasing your intake of vitamin B6. This may be through your diet or supplements. There are also specific anti-nausea gummies that contain B6 to target nausea. One study showed that women in their first trimester experienced similar nausea relief when taking either 500 mg of ginger or 40 mg of vitamin B6 twice daily versus placebo. Both ginger and B6 were more effective than the placebo, with similar overall results between ginger and B6. Ginger was more effective for reducing the intensity of vomiting. Eat Protein Upon Waking Before getting out of bed, try snacking on something with protein first thing in the morning. Peanut butter crackers are a good mixture. The crackers are easy to digest, while the peanut butter has protein to keep nausea at bay. You can keep them on your nightstand for easy access. Other ideas: Peanut butter and half a banana Trail mix with nuts such as cashews, almonds, or walnuts Greek yogurt Morning Sickness vs. Hyperemesis Gravidarum Sometimes, women experience extreme bouts of vomiting. While rare, this condition is called hyperemesis gravidarum (HG). It’s characterized by severe nausea and vomiting resulting in dizziness and fainting. It can lead to issues such as dehydration or weight loss, which can negatively impact mom and baby. Unlike morning sickness, which is mild in comparison, HG sufferers are unable to keep any food or drink down due to near-constant vomiting. If you suspect you may have HG, it’s important to discuss this with your healthcare professional right away. Eating Well with Morning Sickness Every woman’s experience is different, so making specific recommendations for combating your nausea struggles will be best handled by your healthcare provider. However, here are some quick tips for what to eat when nothing sounds good and/or you’re throwing up throughout the day. If you have a food aversion to meat or eggs, it can be difficult to get enough protein. Some women find that eating Greek yogurt is easy on their stomach while still being high in protein (often 10 or more grams per serving). Protein shakes also are an easy way to increase your protein intake. They come in many flavors and varieties, so many women find this to be both a convenient and easy way to feel full longer, keep nausea at bay, and meet protein needs. Staying hydrated while you’re experiencing nausea and vomiting can make a big difference. Vomiting can cause dehydration, which can make fatigue worse. Some women find that they tolerate ice-cold water better when they’re nauseous. Carry a water bottle with you so you remember to drink plenty of water. Listen to your body. It’s easy to become overwhelmed with thoughts of how much you “should” be eating and whether your lack of appetite or vomiting is negatively impacting your baby. However, it’s important to know that calorie needs don’t increase in the first trimester, and morning sickness is a normal part of the pregnancy process. It’s one sign that your hormones are doing exactly what they need to for your baby’s development. It’s a good idea to listen to your body’s signals during this time and be mindful to consume healthy foods that your body is telling you it needs. For example, if you can’t stand eggs but think you may be craving protein, reach for some nuts or Greek yogurt to get the protein or fat your body may be asking for. Some of the Best Nourishing Foods for Pregnancy Good nutrition is vital throughout pregnancy. Each stage of development for a baby comes with different nutrient needs. And, for mom to feel her best, getting enough of these nutrients is key to avoiding the effects of nutrient depletion. If you’re experiencing fatigue, mental fog, or dizziness, these may be remedied by eating a more nutritious diet. Fatty Fish Fatty fish like salmon are excellent sources of EPA and DHA. These fats are necessary for the baby’s brain, particularly cognitive and visual development. Two servings of fatty fish per week are recommended to help meet this requirement. Your prenatal vitamin may also contain DHA, or you can find a separate supplement. If you’re vegan, look for DHA supplements made from algae. It’s important to look for low-mercury fish during pregnancy to avoid mercury getting into the baby. Other low-mercury, high DHA fish include sardines and trout. Leafy Greens Greens such as kale and spinach contain folate, which is important for spinal cord development. Folate is especially important in the first trimester when the spinal column is forming. The neural tube is closed at about 4 weeks gestation, so eating plenty of leafy greens and other folate-containing foods is important before pregnancy as well, given that many women don’t realize they’re pregnant by the 4th week of gestation. High-Iron Foods Eating high-quality red meats, beans, spinach, and pumpkin seeds is important for getting enough iron in your diet. Pairing these types of foods with a source of vitamin C such as citrus, bell pepper, or strawberries will increase the absorption of iron as well. Iron is needed to keep up with the increased blood volume your body creates. This blood goes to the placenta and baby to deliver nutrients. Without iron, your body can’t deliver oxygen and other nutrients as effectively. Eggs Eggs are an often overlooked, all-star food for pregnancy. This is because eggs, and specifically their yolks, contain choline. One large egg also contains 6 grams of protein. Choline is just as important for cognitive development as DHA. One egg contains 169 mg of choline, about 38% of your daily needs during pregnancy. Studies demonstrate choline’s role in lifelong memory function and neural tube development. Despite its documented significance, many popular drugstore prenatal vitamins don’t contain choline, so it’s important to know dietary sources. In addition to eggs, choline can be found in organ meats such as beef or chicken liver. Vitamin D and Calcium These vitamins are important for fetal bone development. They work together to build strong bones in-utero, and this is important for bone health throughout life. The current recommendation for vitamin D intake is 600 IU per day. For calcium, the daily recommendation is 1,000 mg. Sources of calcium include dairy products, leafy greens, and low-fat yogurt. Sources of vitamin D, apart from the sun, include fatty fish, cod liver oil, white mushrooms, and eggs. Note: calcium and iron compete for absorption in the body, so if you’re supplementing iron, be careful to take your iron supplement 2-4 hours apart from high-calcium foods or beverages. Stay Hydrated You’ve probably heard that pregnant women need to drink plenty of water. You may dread this fact since a baby kicking and pushing on your bladder means frequent restroom visits. Your growing baby is suspended in amniotic fluid. Your own body, as well as your baby’s body, is made up of lots of water, too. To keep up with the increased demand, replenishing fluids is key. Plus, proper hydration can decrease your risk for other unpleasant pregnancy issues like urinary tract infections. Lemon water is a great way to stay hydrated. Lemons contain electrolytes such as potassium, magnesium, and calcium. Adding lemon to your water helps your body stay hydrated longer than plain water. Coconut water has a similar effect. High-Quality Prenatal Vitamin Taking a prenatal vitamin is highly recommended, even if you eat a stellar, nutrient-dense diet. Especially during the first trimester when food intakes can vary widely, it’s wise to invest in the highest quality prenatal supplement that works for your budget and your stomach. You may have to try a few before you find one that makes you feel your best. So, if you’re planning to become pregnant, now is the best time to start testing out different ones. Just keep in mind that what you take while planning conception may need to change if it doesn’t agree with your stomach once you’re pregnant. A prenatal can help make sure you’re meeting all your nutrient needs, even when you’re craving chili cheese dogs or hanging out by the toilet most of the day. A Few Key Nutrients to Look for in a Prenatal Vitamin Look for a prenatal with methylated folate (5-MTHF). This is the active form of folate and is better absorbed by the body. The current recommendations for folate are 400 mcg per day. If your prenatal doesn’t contain iron or DHA, talk with your provider about supplementing with these separately. Not all women require iron supplementation during pregnancy, but most women are at risk for low iron levels due to increased blood volume. DHA is necessary for proper brain development and should be taken in addition to a prenatal if the prenatal doesn’t contain it. The current recommendations for DHA intake are 300 mg per day. Pregnant women require at least 27 mg of iron per day. It’s important to discuss this with your healthcare provider to know if you need to take additional iron. Choline is newer on the prenatal nutrition scene. A growing body of scientific evidence is demonstrating how important this nutrient is for fetal brain development. Unfortunately, most women don’t meet the recommendations for this nutrient. The current recommendation for choline intake is 450 mg per day. Final Thoughts Pregnancy is a time of exponential growth and change for both mother and baby. While most women know nutrition is key during pregnancy, it can often be an uphill battle trying to meet your goals. Thankfully, there are many ways to manage morning sickness. Natural remedies such as ginger or peppermint tea can help you cope, but if you find yourself unable to go about your daily activities due to vomiting, or feeling dizzy, weak, or faint, it may be a sign of a more serious condition that justifies a call to your OBGYN or midwife. Food aversions and loss of appetite are other common barriers to eating well during pregnancy. It’s important to listen to your body while focusing on eating a balance of healthy carbs, protein, and healthy fats. It’s important not to be too hard on yourself and invest in a high-quality prenatal to ensure you’re meeting your ideal nutrient intakes. By focusing on the key nutrients mentioned in this article, you can optimize your nutrition to have a healthier pregnancy and give your baby a great start in life. Your doctor, midwife, or dietitian who specializes in prenatal nutrition can help make personalized recommendations to address your needs and concerns. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What You Should Know Before You Get a Root Canal
Have you ever experienced tooth pain? Pain in your teeth may be caused by any number of things, including eating too much sugar, bacterial imbalance related to poor diet, eating hard foods, chewing too hard, gum issues (such as gingivitis), an abscess, or root pain. The latter may be the result of clenching or grinding your teeth as you sleep. Though there are various home remedies to treat tooth pain, if the pain becomes unbearable, your dentist might recommend a root canal. 6 Frequently Asked Questions About Root Canals & Their Impacts on Health 1. What’s a root canal? According to the American Association of Endodontists (AAE), a “root canal treatment is designed to eliminate bacteria from the infected root canal, prevent reinfection of the tooth and save the natural tooth. When one undergoes a root canal, the inflamed or infected pulp is removed and the inside of the tooth is carefully cleaned and disinfected, then filled and sealed.” 2. Do I need a root canal? Root canals can be recommended for those with a cracked tooth, a deep cavity, or lingering problems from a filling that didn’t work well. Other reasons dentists may recommend a root canal include: Severe pain while chewing food Swollen or tender gums Extreme sensitivity to hot or cold that lingers after exposure Pimples on the gums Deep gum decay, with or without darkened gums 3. Does a root canal hurt? A root canal procedure shouldn’t be any more painful than getting a filling or having a tooth removed, since local anesthesia is used. A patient may be sore or numb, or may experience other mild discomfort, for a few days after the procedure. 4. Can I go back to school or work after getting a root canal? Many patients can return to school or work right after getting a root canal. It’s recommended that patients not eat until the numbness is gone – most people are numb for 2 to 4 hours. 5. Are root canals expensive? The cost of getting a root canal depends on which tooth is affected. Work on molars is typically more expensive since they’re larger and can be harder to treat. Many dental insurance plans cover at least a portion of a root canal procedure. 6. Do root canals come with health risks? Any (oral) surgery involves a certain amount of risk. Though a patient doesn’t have to worry about the negative after-effects occasionally experienced with general anesthesia (such as memory problems or mental fog), there may be some lingering, potentially harmful, effects to getting a root canal. Necrosis At its most basic, a tooth that’s undergone a root canal procedure is a “dead tooth.” The good news is that with the nerve endings cut and root removed, you’ll no longer have sensation (pain) in that tooth. The bad news is that even if the area is thoroughly cleaned (which many times it isn’t), some bacteria may remain in and around this dead (“necrotic”) tooth, which can fester into an abscess with pus and often also a pool of inflammatory toxins. Toxins During a root canal procedure, the pulp of your tooth is cleaned out and some type of dental filling is put into that periodontal pocket. Unfortunately, in many instances, the cavity isn’t thoroughly cleaned (such as with ozone gas), which may lead to the pooling of harmful pathogens in the moist, hard to reach places of root canal teeth. These pathogens may include some of the most virulent strains known to human science. The waste material generated by these organisms can be toxic. Such toxins may be carried by the saliva when chewing food. Eventually, these harmful pathogens my find their way into the blood stream. The release of these toxins into your system can cause serious issues with any number or organs or bodily systems. These may include the cardiovascular, circulatory, and nervous systems. Among serious, ongoing effects are fatigue, body aches, or autoimmune issues. Fillings The type of filling used by an oral surgeon may include a toxic, amalgam substance. As the word implies, amalgams are a mixture of metals and may include harmful heavy metals like mercury. Exposure to certain elements in these fillings may cause allergic reactions or other serious physical and/or mental health issues. Sealing Using the proper amount of sealant is extremely important for the oral surgeon. Too much may cause gum swelling or bleeding. Too little may allow bacteria back into the site, which might cause another infection. Accidents On rare occasions, a dental instrument might break, and fragments might accidentally be left in the surgery site. This may cause lesions, swelling, or bacterial infections. As with any surgery, accidental incisions may cause extreme blood loss which could lead to an emergency trip to the hospital. Root Cause: Fact or Fiction? The Netflix documentary Root Cause (2018) created a shockwave in the dental field. The documentary features opinions from several dentists and doctors from around the world who claim root canal procedures are the “root cause” of many unexplained serious, and sometimes fatal, illnesses. Netflix pulled the film within a month of its release, ostensibly due to the lack of scientific evidence behind many of its claims. Of course, this decision was viewed as a knee-jerk reaction by some and an outright cover-up by others. In the age of truth suppression, the prudent course would’ve been for Netflix to place an advisory at the beginning of the film and allow people to make up their own minds about its content. Be that as it may, the documentary makes a compelling case for how root canals may be the cause of certain physical maladies. If any of its claims are accurate, Root Cause might be a harbinger of the many potential long-term health risks that can result from a root canal procedure. Unfortunately, the argument is far from being settled and very few medical or scientific studies about root canals have been published. Important Decision Despite how easy and painless the AAE makes it sound, getting a root canal is a major decision that may have a long-term impact on your health. Many “Western” dentists adhere to the “save the tooth at all costs” philosophy, but is it wise to save the tooth if it jeopardizes the health of the patient? It’s recommended to have a consult with your dentist and a root canal specialist before scheduling a root canal procedure. In fact, it’s always best to get a second opinion where a major surgery is concerned. If possible, try speaking to a holistic dentist and seek out any natural alternatives that can help mitigate the pain in your tooth. One of the keys to avoiding tooth death (and a root canal surgery) is to take care of your gums. Be sure to brush and floss daily to keep your teeth healthy, white, and bright! 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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Benefits of Walking for Your Brain and Body
The world’s oldest form of exercise (and possibly the most underrated), walking is truly one of the best things you can do for your health. The Greek physician and “father of medicine,” Hippocrates, said it best in the 4th Century B.C. when he declared, “Walking is man’s best medicine.” The multiple health benefits of walking for your brain and body are so great that the U.S. Surgeon General is on a mission to get Americans walking with a program titled Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. If you’re already fit and active, or sedentary and wanting to be healthier, walking can help you. It can provide a gentler way to move your body when that’s needed, or it can be your pathway to becoming active. Versatile, low-impact, and best of all, free, walking is available to all. Here are several benefits to walking to inspire you to take a daily stroll…or two! Benefits of Walking for Your Overall Health Better Mood Walking releases natural, happiness-boosting and pain/stress–reducing endorphins to the body. A California State University, Long Beach, medical researcher found through the course of numerous studies that the more steps people took during the day, the better their moods were. Additionally, more recent research showed that higher objectively assessed exercise was correlated with a better mood. Improves Sleep When you walk in the morning, it can help align your body’s natural internal clock with sunlight, which helps regulate healthy melatonin levels that make you sleepy at night and support a better night’s sleep. Exercise at any time of day (except for 90 minutes before bedtime) additionally helps your body fall into deep sleep. Of course, improved sleep has a host of its own benefits! Creative Flow If you’re needing creative inspiration or even problem-solving ideas, take a stroll. A new study by Stanford researchers shows that creative thinking improves while a person is walking and shortly thereafter. And you can walk indoors or outdoors. The act of walking itself, and not the environment, is what helped creative thinking. Across the board, creativity levels were consistently and significantly higher for those walking compared to those sitting. Brain Boost All those great ideas may be a result of the brain health-boosting effects of walking. Walking daily can increase levels of a critical protein in the brain called brain-derived neurotrophic factor (BDNF). Greater BDNF in the brain supports structural remodeling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient. Research shows that age-related memory decline is lower in people who walk more. A study focused on men between the ages of 71 and 93 showed that those who walked more than a quarter mile a day had half the incidence of neurodegenerative issues than those who walked less! Better Sex Research shows that sexual function (arousal) for both sexes is supported by healthy circulation and blood flow to the genitals. Aerobic exercise like brisk walking helps to improve cardiovascular function, and boosts sexual response. Perhaps that’s why one Harvard study found that just 30 minutes of walking a day was linked with a 41% drop in risk for erectile dysfunction (ED). Other research suggests that moderate exercise can help restore sexual performance in overweight middle-aged men with ED. Of course, if you walk with your partner, there’s the emotional well-being that comes from a shared activity too. And Much More... Walking is additionally correlated with stress relief, greater longevity, weight loss, healthier joints, glowing skin, stronger muscles, improved energy, digestive health, and less bone mass loss and less fat in aging women, to name a few. Get Walking Because walking can basically take place anytime, anywhere, indoors or outdoors, it’s a great go-to movement activity to sprinkle throughout your day. While you can go for an hour-long, 4-mile walk every day, you don’t need to. You can take shorter walks throughout your day. They will provide a great refresh between work periods. Choosing to walk outdoors in nature provides an extra benefit as time spent in nature can boost your mood, reduces stress, and improve your outlook. If you’re trying to achieve the recommendation of both The American College of Sports Medicine and the World Health Organization to engage in at least 150 minutes of moderately intense physical activity per week (roughly 30 minutes per day, five days of the week), walking is great way to get you to that goal. If you’re also getting the recommended two days or more of weight training each week, a walk is a great counter exercise on your “off” days from weight training. Find yourself a comfortable and supportive pair of walking shoes, and you’re good to go. Enjoy your walk! 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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