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Brain Structures & Functions: What is the Hippocampus?
What is the Hippocampus? Most of us know our body’s anatomy – the major organs, bones, and perhaps even a few muscles. However, when it comes to brain anatomy, there’s a lot we all can learn. If you want to take good care of your brain, gaining a basic understanding of its structures and the types of functions they manage and control is a great place to start. For memory, a top brain health concern, the hippocampus plays a key role. Here’s what you need to know about this funny sounding brain structure. The Hippocampus and Memory The term hippocampus originates from the Greek word hippokampus (hippo meaning “horse” and kampos meaning “sea monster”) as the shape of the hippocampus resembles that of a sea horse. About 1.5 to 2 inches in length, the hippocampus is embedded deep within the temporal lobe of your brain. It plays a vital role in regulating learning, memory encoding, memory consolidation, and spatial navigation. In basic terms, the hippocampus is where your short-term memories and new learning are turned into long-term memories that are then stored elsewhere in the brain. The hippocampus helps us to process and retrieve two kinds of memory: declarative memories and spatial relationships. Declarative memories are both episodic (memories created from things you experience personally) and semantic (facts and information). Spatial relationship memories involve pathways or routes. It appears that neurons in the hippocampus encode information about our environment in such a way that they create a mind map of our surroundings. Interestingly, brain scans have shown that some taxi drivers have an enlarged hippocampus compared to non-taxi drivers, due to the spatial memories required to do their job! The Hippocampus Is Vulnerable The hippocampus is a powerful yet sensitive part of the brain, making it susceptible to damage. Several health conditions and lifestyle choices can adversely affect your hippocampus, and, therefore, your memory function. Here are just a few common examples: Aging Our total brain volume begins to shrink when we’re in our 30s or 40s and accelerates around age 60. The hippocampus is one area that shows some of the most significant loss that worsens in advanced age. Stress Long-term exposure to high levels of stress is associated with the loss of hippocampal volume, according to one study. In a healthy brain, 700 new nerve cells are created every day in the hippocampus, which is critical to forming memories. Extreme stress can disrupt the process of new cell growth, so you don’t make as many new nerve cells as you should. Neurodegenerative Issues The hippocampus is one of the first areas to be affected with the onset of memory-related neurodegenerative issues. When it begins shrinking in size, a person begins to lose their short-term memory. They also can lose the ability to navigate from one place to another. 50 to 75 percent of people who suffer from neurological issues that cause abnormal brain activity show damage to the hippocampus. Low Mood When someone experiences severe low mood, their hippocampus loses volume. Overweight Additionally, research shows that being severely overweight may cause memory loss and damage to the hippocampus. Lack of Sleep Even brief periods of sleeplessness can have long-lasting consequences on the hippocampus such as impaired memory consolidation. High Blood Sugar Consuming too much sugar can adversely affect your hippocampus function too, negatively impacting your memory recall. Marijuana Use Research examining brain scans show low blood flow in the hippocampus of marijuana users, which adversely affects memory. Head Injury In the weeks to months following a serious head injury, the hippocampus can undergo atrophy and exhibit deficits in long-term potentiation, which can compromise learning. 5 Ways to Strengthen and Protect Your Hippocampus Research shows that you can strengthen your hippocampus, minimize atrophy, and help prevent memory loss with brain healthy dietary and lifestyle choices. Doing these can help your hippocampus work optimally! 1. Move Your Body Studies show that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function. You don’t have to run marathons; just start with some low-impact exercises. 2. Reduce Stress Engage in activities that dial down the stress response and activate your parasympathetic nervous system, which helps the body move out of a stress state. Walks in nature, meditation, yoga, or any activity that allows you to be calm can go a long way in countering stress’ damaging effects. In fact, one study showed that regular yoga practice brought about increased volume in the hippocampus. 3. Diet Clean up your diet by eliminating processed foods and refined sugar, and instead eat lots of brain healthy foods such as leafy greens and other wholesome foods that stabilize blood sugar levels and increase blood flow to the brain. Also, be sure to get plenty of omega-3 rich fish, and antioxidant-rich foods, such as blueberries. Neurons love omega-3s, and the antioxidants protect your hippocampus from oxidative stress. 4. Quality Sleep Quality sleep does wonders for you brain and body. It’s necessary for some of the memory work the hippocampus does. 5. New Learning Keep your hippocampus strong and responsive by stretching your mental capacity with brain games, new routes on your commute, and learning new things. These help to build neurons, which is good for the hippocampus. As you can see, there are many things you can do to strengthen your hippocampus and ensure healthy memory function. Pick one and start improving your memory today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Look for Good Quality Drinking Water
Warmer weather is here. As you head outdoors for recreation or physical activity this summer, one thing you should have plenty of is water. Benefits of Drinking Water We all know that drinking water regularly is good for the body. But many don’t realize just how important being properly hydrated is for their health. About 50-60 percent of the adult human body weight is water, including all our cells, tissues, and organs. As such, it’s important not to underestimate water since every system in the human body depends on it to function. Here are just a few benefits of drinking water: Universal medium of life on this planet: fundamental for our cells’ life processes Essential medium for blood circulation (oxygen, nutrient delivery), the lymphatic system (which transports wastes), and for the urine (which excretes unwanted substances) Used by the body to help regulate body temperature Fundamental medium for saliva, the digestive enzymes to accomplish digestion, and joint substances and joint lubrication It’s helpful to think of water as a nutrient your body needs. As with other nutrient deficiencies, failing to drink enough water creates problems for your brain and body. Dangers of Dehydration Your brain is approximately 80% water. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Some common signs of dehydration are: extreme thirst, dark urination, less frequent urination, confusion, dizziness, and fatigue. Dehydration is also associated with urinary/kidney issues, brain atrophy, poor concentration, memory difficulties, diminished school/work performance, and increased sensitivity to pain. Bring More Than You Need When engaging in outdoor activities, running out of water can lead to dehydration, heat exhaustion, heatstroke, and even death. Always bring more water than you think you need. Having extra water at the end of your activity is far better than running out. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages and drinking water. When physically exerting yourself outdoors, you should drink an additional liter of water for every 4 to 5 miles you run, hike, or bike. You may need to increase this quantity in arid regions or on hotter days. Types of Water Not all forms of water are beneficial to human life. Some are healthy and some aren’t. Here are some common types of drinking water: Tap water – In most places in the U.S., this type of water would definitely fall under the “do not drink” category. The list of harmful metals, plastics, minerals, and other elements in drinking water can be extensive. These may include lead, chloroform, chromium, arsenic, pesticides, and even pathogens. Purified water – Some people use a water purification system to help filter out dangerous particles from their tap water, but no filter can capture every harmful element. Also, many people don’t follow the recommended schedule for changing their filter, which may allow pollutants and toxins to enter their water. Mineral water – As the name implies, this type of water comes from a mineral spring. It may be loaded with healthy minerals, such as calcium and magnesium, but also some that aren’t healthy and perhaps even harmful. Its benefits may not be necessary for individuals who get many of these minerals from their diet or supplement regimen. Distilled water – This water is the collected steam from boiling water, which is condensed back into liquid. This water has no vitamins and minerals, so it doesn’t have any health benefits. Spring/Glacier water – These types of bottled waters are excellent, but only if they come from clean springs and not from fake “natural sources.” Some spring water may be unfiltered and untested, which could invite health risks. Reversed Osmosis water – Created by pushing water through a semi-permeable membrane to remove harmful minerals and contaminants, reverse osmosis water is filtered of practically all impurities. Unfortunately, it’s also stripped of all its minerals. Some people use mineral drops to add minerals like calcium and magnesium back into their water. Alkaline water – This water has a higher pH level than tap or distilled water, which has a roughly neutral pH that’s close to the body’s healthy pH (pH is a measure of the concentration of free hydrogen ions in the water). Many alkali waters claim benefits that aren’t supported by adequate clinical or other scientific research. Severe alkalosis may cause nausea and vomiting. Flavored water – Infused with natural or artificial sweeteners and flavorings, flavored waters aren’t an ideal choice for healthy hydration. Though they may taste better than plain water, flavored waters may contain potentially toxic additives or include unnecessary calories that can lead to weight gain. Now that we’ve looked at some of the best and worst types of drinking water, let’s see how drinking healthy water can help your brain and body. 6 of the Top Reasons to Drink Good, Quality Water 1. Healthy Muscles & Recovery Being adequately hydrated is important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Drinking water can make your muscles stronger. As the basal blood medium, water carries oxygen and nutrients to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, which can help you more efficiently build muscle. 2. Weight Loss Drinking water can help you lose weight by acting as an effective appetite suppressant, so you’ll feel fuller and eat less. In this way, drinking more water may help to manage your cravings. Remaining well-hydrated also prevents fluid retention; your body won’t try to retain water if it’s getting enough. 3. Detoxify Your body fluids transport waste products out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. These processes can only work properly and efficiently if you’re well hydrated. When you aren’t drinking enough water, you’re at an increased risk of developing kidney stones and experiencing urinary tract issues. 4. Maintain Regularity in Digestion Sufficient hydration keeps things moving along in your gastrointestinal (GI) tract and helps prevent constipation. As the medium for the digestive enzymes to work, water is essential for freeing the nutrients from our foods and allowing them to be absorbed. Water in the GI tract also helps dissolve waste particles and transport them all the way to final clearance. If you’re dehydrated, your body pulls water from your stools, which leaves your GI tract less lubricated and makes it more difficult to pass waste. 5. Brain Function Since your brain is mostly water, drinking water can help you in several ways, including: Maintaining memory, concentration, and cognition Helping to keep your mood and emotions balanced Supporting blood flow and oxygen to your brain Helping to prevent and even relieve headaches 6. Youthful Skin Your skin contains water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water keeps your skin cells well hydrated, which helps your skin stay healthy. Consuming sufficient water helps your skin retain its natural moisture and maintain its elasticity. Water moving through the skin tissue also helps flush out impurities, which helps to maintain skin quality. Stay Hydrated As we’ve seen, proper hydration is critical to health and wellness. Water is vital for every part of your body. Your cells, tissues, and organs need adequate hydration to stay alive and function at their best. Make sure you’re drinking plenty of healthy water, especially during the summer months or if you live in an arid region. Whatever outdoor activity you choose, grab your water bottle and have some fun this summer. 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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Stay Healthy This Summer On-the-Go with Daily Vitamin Packs
Warmer weather is here, so it’s a great time to head outdoors for some fun in the sun. Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up at home for the last several months. Benefits of Outdoor Activities Whether you enjoy jogging, horseback riding, or just a long walk, being outdoors can have an overall positive effect on your brain and body. Physical activity also has been associated with improved mood and a more optimistic outlook on life. Aerobic exercise, sufficient to make you sweat for 30 minutes, increases blood flow to your brain as well as your muscles and other tissues. This helps deliver nutrients and remove waste products. It can even increase the growth factor BDNF which promotes improved brain function. Regardless of which outdoor activity you choose, here are some tips to help streamline your fun time while on the go this summer… 4 Ways to Stay Healthy This Summer On-the-Go 1. Stay Hydrated Your brain is 80% water, so anything that dehydrates it (such as too much caffeine or alcohol) should be avoided. Even mild dehydration can impair performance in tasks that require attention, immediate memory skills, and physical performance. Dehydration is also associated with brain atrophy, poor concentration, memory difficulties, and increased sensitivity to pain. It’s recommended that you drink plenty of water each day to keep your brain and body adequately hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Running out of water can lead to dehydration, heatstroke, and even death. Always take more water than you think you need, especially on hot days or if you live in an arid region. Having extra water at the end of your activity is far better than running out and suffering from heat exhaustion. 2. Bring Healthy Snacks Two popular snacks often taken on outdoor excursions are trail mix and power bars. While generally considered healthy, these snacks may contain unhealthy elements (like M&Ms) or added sugar. As an alternative, consider packing healthy snacks. Put celery slices, snap peas, or baby carrots into snack bags. Whole foods – such as oranges, apples, or bananas – are super portable since they come in their own containers. Grab a handful of seeds (pumpkin, sunflower) or nuts (almonds, cashews, walnuts) for a fiber-packed snack. High-protein foods will give you more energy and high-fiber foods will help you feel full longer. Take fiber along with protein to ensure a balanced, nutritious meal. Try to eat a healthy snack every 2 hours or as often as you feel hungry. 3. Use Sunscreen One benefit of engaging in outdoor activities is that you can get some vitamin D3 from sunshine. But there’s a danger of getting too much sunlight, specifically exposure to harmful UV rays. To limit your exposure to these rays, it’s wise to use sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Remember to bring along some sunscreen in case you need to reapply after a few hours. 4. Get Nutritional Support with Daily Vitamin Packs Whether you’re hanging out at the beach, hitting the trail for a hiking or mountain biking adventure, or just taking a road trip to get out of town, don’t forget to pack the one thing that will supercharge your day from the start…your vitamins! Maybe it’s due to their tiny size, but many people forget to pack supplements or vitamins when leaving for a vacation, weekend outing, or day trip. Although getting off your vitamin regimen is never a good thing, it’s particularly detrimental when you head off on a trip or outdoor adventure. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of energy depletion, low mood, and memory issues, always remember to take your supplements with you. Your supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. There’s no need to pack bottles or a weekly vitamin organizer – BrainMD offers ultra-pure, brain-directed supplements in convenient daily vitamin packs. We’ve developed two different daily vitamin packs to fit your on the go lifestyle: Brain & Body Power Brain & Body Power is a supplement system that was designed for essential everyday performance.* It’s a potent daily regimen of 3 supplements for total brain and body health, offered in convenient packets.* Each packet contains: NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50 vitamins, essential minerals, standardized plant extracts, and digestive enzymes (carefully selected for optimal bioavailability), is foundational to your supplement regimen.* Omega-3 Power (1 capsule) Omega-3 Power provides a high dose of omega-3 fatty acids (essential for your brain and overall well-being), is made from sustainably harvested fish stocks, and is screened for over 250 potential contaminants to ensure maximum purity.* Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides an unparalleled mix of potent nutraceuticals and herbals to support the brain’s energy, connectivity, blood flow, oxygen supply, information processing, and memory performance.* This supplement system provides high-quality, comprehensive nutritional support for optimal brain and body health.* Brain & Body Power Max Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers an additional allowance of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance the brain and body.* This all-in-one supplement system makes it easy to stay healthy on the go with portable packets for your purse or pocket.* For optimal benefit, we recommend taking 2 packets each day. Each packet contains: NeuroVite Plus Multivitamin (2 capsules) Over 50 vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine in NeuroVite Plus Multivitamin to give you the clinically-proven groundwork for your supplement regimen.* Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of EPA and DHA omega-3 fatty acids.* This fish oil concentrate provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain-directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* Stay Active Physical activity is perhaps the single most important thing you can do to keep your brain and body healthy. Both aerobic and isometric exercise can improve brain health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity at least 5 days a week. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Be sure to properly warm up with basic stretches before beginning any exercise or physical activity. Putting these tips into practice can give you the support and nutrients you need to stay active and enjoy a brain-healthy life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Benefits of an Elimination Diet for Your Health?
The term “elimination diet” doesn’t describe one specific diet but is an umbrella term that describes many different diets that target different issues while employing the same base method. Unlike other diets, the goal of an elimination diet isn’t weight loss. Rather, elimination diets are used or prescribed to individuals by their healthcare provider to identify foods that are causing symptoms such as headaches, stomach problems, or skin conditions. Whether you should go on an elimination diet is a question that’s best answered via a discussion with a registered dietitian or other healthcare provider who knows your personal medical history. In this article, we’ll cover what an elimination diet is, a few types, and the benefits and downsides so you can have an informed discussion with your healthcare provider. What’s an Elimination Diet? It works like this: depending on the issue you’re trying to identify, you’ll eliminate common trigger foods for a period of days to weeks. After this period, which gives your body time to heal from the issues caused by your trigger foods, you’ll gradually add these foods back into your diet one by one. In total, the diet lasts several weeks, although there’s no hard and fast timeline. It’s very important to space out the reintroduction of each food. This is to make sure you can properly identify which food or foods cause a reaction. If you add multiple foods back in all at once, it may be difficult to pinpoint which one is triggering your issues. One of the key things to know about this diet is that it’s meant to be short-term. It’s used only to identify trigger foods. After you do this, you can go back to enjoying all other foods as part of your regular diet. The goal isn’t long-term restriction. It’s a short-term restriction with the goal of optimizing the number of foods you can enjoy and only avoiding the ones that may be causing you problems. Although only adopted for short periods, these diets tend to be very restrictive, which is why it’s important to be under the care of a registered dietitian or doctor who can create a specific treatment plan for you and closely monitor any changes, as well as make recommendations for how to continue once the diet is complete. Types of Elimination Diets These elimination diets have the same method, but the difference comes down to the foods to be eliminated and the problems they may alleviate. Low-FODMAP Diet FODMAPs are Fermentable Oligo-, Di-, Monosaccharides, and Polyols. These are different types of carbohydrates that some people have difficulty digesting. Polyols are found in sugar alcohols, which are often used in products like chewing gum to limit added sugars while maintaining sweetness. Each of these can cause different types of gastrointestinal (GI) issues, such as: gas, bloating, abdominal pain, cramping, and diarrhea. However, these sugars and sugar alcohols can be found in a wide variety of foods, and it’s best to restrict your diet only as much as is necessary for your health to flourish. A few of the foods you would initially limit on this diet include dairy products, beans, lentils, onions, garlic, apples, and pears. Once you identify which of these foods causes your symptoms, you can return to enjoying all others. For some, dairy is a trigger for indigestion, gas, and bloating. For others, dairy is fine, but garlic causes problems. This diet may help manage irritable bowel issues. Autoimmune Protocol (AIP) Diet The AIP diet is often compared to Paleo because of the foods it eliminates. The goal is to eliminate foods that may create an unhealthy inflammatory balance. This includes foods such as grains, legumes, nightshade vegetables, dairy, eggs, nuts, refined sugars, artificial sweeteners, alcohol, and coffee. These are avoided for the initial phase and added back into the diet gradually to identify which foods cause a reaction. This diet is usually used for identifying which foods cause problems in the bowel. These foods may also cause conditions such as leaky gut. Benefits of Elimination Diets If you think an elimination diet may be for you, what does science have to say about its benefits? When is it helpful to consider talking to your healthcare provider about starting one? From headaches to irritable bowel, there’s a growing body of data that shows how identifying trigger foods via an elimination diet and then limiting or avoiding them altogether works. Unlike weight-loss diets, where research shows they don’t work for maintaining long-term weight loss, elimination diets work when properly followed. A 2016 review examined the role of diet in headaches. This study showed elimination diets are effective for reducing headaches by identifying specific triggers such as caffeine withdrawal and consumption of MSG. Another review of several studies shows a Low-FODMAP diet improves some bowel conditions, particularly abdominal pain and bloating. Overall, the evidence is in favor of these diets when they’re used properly and guided by a trained healthcare professional. If you think an elimination diet may help you find some relief, talk to your doctor or dietitian. Downsides of an Elimination Diet It’s good to have realistic expectations before you begin this type of diet, so here are some things to be aware of. Limited Options To complete this diet, you must have access to enough foods that fit within the guidelines, and the options are few during the initial portion of the protocol. You also must have the ability and willingness to prepare these foods day after day. If you’re used to eating out or relying on convenience foods, it will require a big change for the short duration of the diet. Finding support in groups, either in person or online, can help you stay on track. Accountability helps many people meet their goals. Difficult to Follow Other diets may have “cheat days” or some wiggle room, but elimination diets don’t. For it to work right, you must completely avoid all potential trigger foods and ingredients for the initial days or weeks. This is the only way to accurately identify which foods are causing your symptoms. While this may be a breeze for some, it may be quite the burden for others. This diet requires a high level of motivation. Thankfully, it’s not your new way of life – it’s only for a brief period, but you’ll still need the mental and emotional stamina to get through those few weeks. It’s important to consider that before you go on a diet it may sound like an easy task. However, many people forget that food affects more than just how you feel physically, but it affects you socially as well. Picking the right time to go on this diet may mean checking your calendar to see if you have any weddings, graduations, or other celebrations coming up where you would want to be able to participate fully in the festivities – after all, food is a big part of the fun of celebrations! Planning and Supervision Although you could do an elimination diet on your own, it’s most effective when you involve a registered dietitian, doctor, or specialist who has a working knowledge of food sensitivities and allergies and how to manage them through diet. In addition to that, you’ll want to have some sort of game plan to optimize your chances of success. Your healthcare provider will be a great resource for this. The right one will have both the knowledge and experience to guide you in your preparation. Why is this a downside? Not everyone wants to follow a diet that requires multiple visits with their healthcare provider. If you were previously under the impression that this diet was just like low-carb or Paleo, you may be surprised that when used for its intended purpose, it’s very involved. The Bottom Line Elimination diets are short-term, restrictive diets designed to help you identify foods that may be triggering different physical problems, from bloating to headaches to skin conditions. Research supports this diet for helping to manage these problems. However, these types of diets are highly restrictive and should only be pursued while under the care of a trained healthcare provider. It’s best not to blindly restrict foods indefinitely or follow a protocol that worked for someone else. These issues are highly individualized and the point of the diet is to find out which foods specifically bother you. The goal of an elimination diet should be to maximize the foods you can eat and only eliminate the foods that cause you issues. Overall, elimination diets are highly effective when followed properly and can help you heal your body from the inside out by changing 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.
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! 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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6 Remedies & Tips to Reduce Acid Reflux Naturally
Acid reflux is a common and painful condition that can occur for a variety of reasons. Some people only have occasional reflux issues, while others have medical conditions that may require serious dietary modifications or even a medication. Wondering how to reduce acid reflux? Fortunately for most people, acid reflux can be managed naturally by changing a few of your daily habits. Most people with mild to moderate cases of acid reflux can improve their situation simply by implementing these lifestyle changes. Signs of Acid Reflux How do you know if you have reflux? Here are some of the most common signs: Regurgitation – A feeling that undigested food is coming up into your throat. Burping – This often coincides with regurgitation. It can result from gas or bloating, which can put pressure on the gateway between your stomach and throat. Heartburn – A painful burning sensation in the middle of the chest or upper abdomen. Because it’s acidic, stomach acid can burn when it enters the esophagus. Unpleasant taste – Stomach acid and the contents of your stomach entering your esophagus can leave a bitter taste in your mouth and throat. Irritated throat – Although more common with prolonged reflux episodes, throat irritation is another common occurrence. What Causes Acid Reflux? There are many different causes of reflux. The average individual will experience reflux from time to time. For others, certain life events or medical conditions can cause it or make it worse. These may include, but aren’t limited to: Gastrointestinal (GI) distress Eating acidic, greasy, or spicy foods Stress, anxiousness, or nervousness Being overweight Irregular or irritable bowel Pregnancy The lower esophageal sphincter (LES) is the gateway between your esophagus and stomach. It sits at the bottom of your esophagus and prevents stomach acid and contents from coming up into your esophagus. When some of the above conditions are present, the LES softens or is pushed open by hormonal changes, weight gain, or increased pressure on the sphincter (if you’re overweight or pregnant). This allows stomach contents to backflow into the esophagus, which is commonly referred to as reflux. Counteracting the effects of reflux may depend on your unique situation. The following are some general methods for reducing acid reflux naturally. 6 Tips to Reduce Acid Reflux Naturally 1. Drink Water Before Meals Drinking water with meals dilutes your stomach acid, which makes it easier for it to come up into your esophagus. Small sips are fine, especially if it helps you consume food safely without choking. However, avoiding large amounts of water with meals will give your food enough time to break down without increasing the liquid volume of your stomach’s contents. If you’re prone to reflux, avoid drinking water a half hour before and after meals. But continue to drink water between meals to stay hydrated. 2. Sit Up After Meals It’s important to avoid laying down after meals, especially if you’re having frequent flare-ups. Lying down can cause stomach acid to move up into the throat. Use gravity to your advantage by sitting up so your stomach contents can stay where they’re supposed to. If you frequently eat just before bed, this may be causing your reflux. Especially for pregnant or overweight individuals, filling your stomach before lying down can increase the pressure on your LES, allowing it to open. Stay upright for about two hours after you eat to allow your food time to digest and your stomach time to settle. If you’re still experiencing reflux, some of the natural remedies below may be good to incorporate into your post-dinner routine. Just remember to hold off on the teas for about 30 minutes after you eat. 3. Learn Your Trigger Foods Everyone has different trigger foods. Learning which foods cause greater issues for you can help you manage your reflux. As you eat different foods, make notes to identify patterns and avoid foods that cause reflux. In general: spicy, greasy, and acidic foods (such as tomatoes or pineapple) cause reflux for many people. Since this varies from person to person, it’s recommended to use trial and error so you can limit as few foods as possible from your diet. If you aren’t sure which foods are bothering you, it can be helpful to eliminate common trigger foods altogether for a few weeks, and then slowly add them back into your diet one by one and note which ones bother you. 4. Wear Loose-fitting Clothing Tight clothing can put pressure on your LES, causing reflux. Wear loose-fitting clothing to help relieve this pressure. If you can take a deep breath comfortably in it, you should be good to go. 5. Maintain a Healthy Weight Being overweight can put pressure on the LES. Losing weight can help reduce and relieve acid reflux. If you believe this may be contributing to your reflux issues, talking with your doctor or a registered dietitian about your weight is a great place to start. 6. Be Proactive About Stress Management For many people, their nerves can cause an upset stomach and reflux. If you’re able to anticipate events that may increase your nerves (such as a presentation or meeting with your boss), start taking measures well in advance to practice calming yourself before the event takes place. This will help train your brain and body to respond to the stressor in a way that doesn’t cause the discomfort reflux brings. Calming techniques such as meditation, journaling, affirmations, and talking it out with a friend or loved one are all ways to help you cope so you don’t hold as much tension in your body. Natural Remedies to Soothe Reflux Sometimes, even when you’ve taken steps to avoid having an episode, you get reflux anyway. Here are some natural ways to deal with reflux when it happens. Breathing Techniques Stress can affect your breathing without you even realizing it. The mind-body connection is strong. Pausing to breathe for a minute (or five) can improve your mental state and help relieve stress. Deep breathing can also activate your parasympathetic nervous system, responsible for the “rest and digest” modes. A breathing technique designed to activate this part of your nervous system can help. Peppermint Tea Not only is peppermint tea calming for your stomach, it’s warm and has a cooling effect, which can soothe irritation in your throat. Adding a bit of honey increases the soothing effects of this tea because honey helps retain moisture when your throat feels dry. Ginger Tea Ginger is a common remedy for soothing stomach troubles. However, ginger can be hit or miss for reflux, depending on the person. Ginger is a hot spice, meaning it can generate a feeling of heat in the throat and stomach. While some people may experience relief, others may find that ginger increases the burning sensation caused by reflux. For this reason, ginger may be better as a preventative measure for reflux if you find that it bothers you. You can find ginger tea in most grocery and drug stores, or prepare a batch yourself with this recipe: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Easy Ginger Tea Recipe Begin by heating six cups of water to a gentle boil. Wash and slice ginger, you need 3 inches of ginger sliced about ⅛ inch thick. Add ginger to nearly boiling water. Allow this to simmer for 8-10 minutes, covered. Remove the saucepan from heat and allow it to cool for 1-2 minutes before serving. Add honey to taste and enjoy! Recipe adapted from Ginger Lemon Turmeric Tea [/wc_box] Bottom Line Mild to moderate acid reflux is common and highly treatable. It’s also preventable by taking a few simple steps. By modifying some daily habits, managing stress, and adding some nourishing foods and herbs to your diet, you can improve this condition. If you experience severe acid reflux, it’s time to call your doctor. This could be a sign of a more serious issue that may require medication to manage. Before taking any supplements, consult with your healthcare provider, especially if you’re taking any prescription medications. These prescriptions may interact with herbs. 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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2 Healthy Fruit Dessert Recipes Made with Nature’s Bounty
While the days are waxing longer and summer awaits, nature is overflowing with delicious fruit! Two of the “Crown Jewel” fruits of the spring season are strawberries and peaches. Full of color, fiber, vitamins, phytonutrients, and minerals, these fruits are both highly nutritious and naturally sweet. They make for perfect healthy spring desserts for the brain and body. About Strawberries Berries are known for their low-sugar, high-antioxidant content and strawberries are no exception. Hydrating, fibrous, and low in carbohydrates, they’re a great go-to for low-carb eating plans. With their luscious color and texture, sweet taste, high vitamin C, and rich mineral (potassium, folates, calcium, and magnesium) and polyphenol content, there’s a lot to love about this fruit. Strawberries’ health benefits are impressive. They help support skin and immune health, and healthy blood sugar levels in the body. Also, they help protect against heart, brain, and cellular health issues. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Strawberry Cake Shortcake Recipe Made without refined sugar, refined white flour, cream, or butter, you can enjoy this slight twist on the traditional shortcake dessert without compromising your health! [wc_row] [wc_column size="one-half" position="first"] Ingredients Cake ½ cup almond flour 2 cups organic gluten-free oat flour 3 tablespoons arrowroot powder 2 teaspoons baking powder ½ teaspoon fine salt ¼ cup plain, unsweetened organic soy milk (or your preferred plant-based milk) ½ cup pure maple syrup* ½ cup melted unrefined coconut oil 1 tablespoon pure vanilla extract Strawberry Filling 2 cups sliced, organic strawberries 1 tablespoon pure maple syrup* Whipped Cream 1 can full-fat coconut milk, about 15 ounces 2 teaspoons pure maple syrup* (or to preferred sweetness) [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions The night before baking, place your full-fat coconut milk in the refrigerator. Preheat oven to 350° Fahrenheit. Lightly grease two 8” x 4” loaf pans with coconut oil. Add together and mix oat flour, almond flour, arrowroot powder, baking powder, and salt with a whisk in a large bowl. Add soy milk, maple syrup, coconut oil, and vanilla, and whisk again until well combined with no visible clumps. Don’t overmix. Divide the cake batter evenly between the two greased baking pans. Bake for 30 minutes. While the cake bakes, stir together the sliced berries and maple syrup in a bowl and set aside. Open the can of chilled coconut milk. You’ll see a firm creamy, waxy layer on top. Scoop out this solidified coconut cream into a bowl. Stop as soon as you reach the water at the bottom of the can; include only the solid cream. Whisk or beat coconut milk on high speed until it becomes light and fluffy, roughly 3 to 5 minutes. Whisk or beat in 2 teaspoons of maple syrup.* When the cake is finished baking, allow it cool fully. (You don’t want to melt your coconut whipped cream!) When the cakes have cooled, remove them from their pans. Gently spread the coconut whipped cream on top of the first cake and then top with one layer of strawberry slices. Add the second layer of cake on top and repeat with the whipped cream and strawberry slices. Depending on portion size desired, slice cake into 6-8 slices. Add an extra dollop of whipped cream and one whole strawberry on top before serving! *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] About Peaches While not quite as low as strawberries, peaches are still considered a low-carb, low-sugar fruit. The peach delivers a decent amount of vitamins A and C, fiber, and an array of other nutrients including vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper – as well as polyphenols. Peaches support eye health, immune function, skin health, and healthy blood sugar levels. Its nutrients help protect against brain, heart, and cellular health issues. They are satiating as well, which can be helpful to maintaining a healthy weight – just in time for summer! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Peach Cobbler Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients Peach Filling 4 cups of fresh, organic sliced peaches 3 tablespoons of pure maple syrup* 1 tablespoon tapioca flour 1 tablespoon cinnamon ½ teaspoon ground nutmeg Cobbled Topping 1 cup of organic oat flour ¾ cup of almond flour 2 tablespoons of tapioca flour ¼ cup of salt ¼ cup of melted coconut butter ½ cup of full-fat coconut milk ¼ cup of pure maple syrup* 1 teaspoon vanilla [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions Preheat oven to 375° Fahrenheit. Lightly grease an 8- or 9-inch square baking dish with coconut or avocado oil. Place filling ingredients in a large mixing bowl, stirring to evenly coat peaches. Transfer to baking dish. In the same mixing bowl, add oat flour, almond flour, tapioca flour and sea salt. Stir to combine. Add in melted coconut butter, full-fat coconut milk, pure maple syrup* and vanilla. Mix again to form batter. Use a spoon to drop dollops of the batter on top of the peaches, leaving some gaps between dollops and space around the perimeter of the baking dish. Place skillet in the oven and cook for 25-30 minutes, until peaches bubble and topping turns a golden brown. Top with fresh coconut whipped cream (see Whipped Cream in the Strawberry Cake Shortcake recipe above). *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] Celebrate Spring & Summer These delicious spring fruits are a gift of nature. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 of the Best Ways to Help Prevent Memory Loss
Do you frequently misplace your keys or phone? Are you forgetting appointments? Do you often wonder why you entered a room? If you answered yes to any of these questions, you may be experiencing memory loss. If your memory problems have become a serious concern, it might be time to seek out professional help. Unfortunately, many healthcare professionals perpetuate a myth about memory loss. Memory Loss Myth When you visit your primary care physician or local neurologist, they’ll typically ask you a few questions, give you some short tests, and order an MRI. Based on your results, these medical professionals will often tell you this myth about memory loss: “Everyone has memory problems with age. It’s normal.” Despite what many healthcare practitioners would have you believe, losing your memory in your 40s, 50s, 60s, 70s, or even 80s isn’t normal. It’s a sign of trouble. Many things can lead to memory loss. Here are just a few… Factors that May Cause Memory Loss Poor Diet According to a recent study published by Royal Society Open Science, consuming the Western-style or standard American diet (SAD) diet for just one week may decrease learning and increase the desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they’d finished consuming a meal. The researchers suggest that the SAD diet – consisting of high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control. This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its findings suggest a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category. Medications New research in the journal Neurology reveals that taking a certain class of drugs called anticholinergics has been linked to problems with thinking and memory. There are about 100 types of anticholinergics, which are commonly used to treat high blood pressure, overactive bladder, motion sickness, and even the common cold. Unfortunately, anticholinergics aren’t the only medications that have been associated with memory problems. Many commonly used prescription and over-the-counter drugs are linked to memory loss, as well. These include: Anti-anxiety drugs (Xanax, Ativan, Klonopin) Cholesterol-lowering drugs (statins) Antidepressants (Prozac, Celexa, Lexapro) Diabetes drugs (Glucophage, Metformin) Opioid painkillers (Oxycontin, Vicodin) Sleep aids (Ambien, Lunesta) General anesthesia Toxic Exposure Toxic exposures can come from many sources other than medications, most notably self-inflicted “lifestyle” toxins (smoking, including cannabis and vaping; amphetamines; ecstasy and other recreational drugs; and alcohol), pesticides and herbicides in foods, medical treatments such as chemotherapy, and environmental exposures to carbon monoxide or mold. It can be difficult to know if you’re being affected by one of these toxins unless you know specifically what to look for. Toxic exposure can damage the brain and result in decreased neurological function including memory loss, sudden personality changes, and difficulty concentrating. It’s important to realize that toxic exposure and its effects on the internal structure of your brain may trigger both short- and long-term effects. Gum Health A growing body of research has shown that periodontal (gum) problems are a risk factor for serious cognitive and memory issues. Gum challenges are associated with an unhealthy inflammatory balance, which has been linked to an increased risk for long-term memory problems. A study found that people who keep their teeth and gums healthy with regular dental health behaviors may have a lower risk of developing memory issues later in life. Researchers at the University of California followed nearly 5,500 elderly people over an 18-year-period and found that those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop serious memory problems than those who brushed daily. Menopause Researchers from the University of Illinois and Northwestern University in Chicago tested 68 women, ages 44 to 62, who had at least 35 hot flashes per week. Those women who reported struggles with memory, negative emotions, and more troublesome hot flashes were the ones who did the worst on tests that measured memory. Intense menopause can translate to intense memory issues. The menopausal brain can be subjected to enormous hormonal changes, and memory can be a casualty. Such perimenopausal memory loss can be due to decreases in progesterone, which can affect sleep patterns and increase anxiousness. It also can be due to a decrease in DHEA, a precursor hormone to estrogen and testosterone that’s highly protective in the brain, particularly its major learning and memory centers. Healthy memory depends on healthy hormonal balance, and a good endocrinologist may be able to help by prescribing bioidentical hormones. Brain Fitness Since the brain is a muscle, it’s important to exercise it every day. In fact, keeping your brain fit is a great way to support cognition and memory throughout your life. If you’re looking to improve your brain fitness, here are 5 helpful and fun ways to protect your memory and improve your mental well-being… 5 Ways to Help Prevent Memory Loss 1. Brain Games Brain games can be helpful for preserving memory and other cognitive functions, especially for older adults. Spending a minimum of 15 minutes a day on games – such as crossword puzzles, chess, sudoku, and jigsaw puzzles – may help improve concentration. There are various online sites where you can do mental exercises to improve your cognitive skills. No matter your age, mental exercise can have an overall positive effect on your brain. Cognitive skills tend to dip after graduation from school/college and after retirement from work, so don’t stop challenging your brain daily! 2. Physical Activity Physical activity increases blood flow to your whole body, including your brain. Exercise delivers extra oxygen and other nutrients to your brain cells. Walking can help clear your mind, improve your mood, and burn some calories all at the same time. Aerobic activity – sweating for at least 30 minutes 4 to 5 times a week – also can increase BDNF, a “growth factor” that promotes nerve cell maturation and overall brain efficiency. Both blood flow and BDNF are major brain influences to help keep your memory sharp. 3. New Learning Brain researchers have discovered that the “use it or lose it” principle applies to the brain’s trillions of connections (synapses). These tend to increase in number when the brain is being challenged to learn. When the brain stops learning, the synapses can decrease and memory can start fading, so be intentional about learning new things. Set aside sometime each day to learn something new. Take a class, learn a new language or musical instrument, try square-dancing, chess, tai chi, yoga, or sculpture. Einstein said if someone spends 15 minutes a day learning something new, they’ll be an expert in a year! 4. Memory Aids Memory aids are a great way to boost your brain while developing a system to remember things. When memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. To help you remember names, repeat a person’s name once or twice in conversation. Visualize the name as a picture (perhaps on the person’s forehead) and use their name when saying good-bye. 5. Strong Connections Social connections can significantly affect your brain, mood, memory, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself. Remember This Memory loss isn’t inevitable. If you’re experiencing memory problems, early intervention may be the key to long-term prevention. Now is always the best time to get serious about brain health. One of the best ways to prevent premature memory loss is with proper nutrition, especially using highly purified nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to protect and fortify your brain with the nutritional, positive lifestyle, and fitness strategies that can help strengthen it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Meditation for Beginners: How to Easily Meditate for Stress on Your Own
When a popular home improvement store has the tagline, “How doers get more done,” it’s clear our culture values doing. But how well is all that “doing” working for us? It may be making us stressed. According to The American Institute of Stress, the latest statistics show (pre-pandemic) that 77% of us experience stress that affects our physical health, 73% of us have stress that impacts our mental health, and nearly half of us have trouble sleeping due to stress. It’s time to place more value on being. That’s where meditation comes in. Although it’s been around for thousands of years as a spiritual exercise, today, people are learning how to meditate specifically for stress relief. A National Institutes of Health survey reported that since 2012 the number of people practicing meditation has tripled! Meditation and Stress While some stress is good and normal, prolonged stress isn’t. In a state of extreme stress, our sympathetic nervous system releases stress hormones so that we’re ready for a “fight or flight” response. This can happen when we overdo it. Yet, we also have the parasympathetic nervous system, which is responsible for maintaining homeostasis. It helps us recover from a stressed state. It’s the “being” to our “doing.” Medical studies have shown that individuals who practice meditation daily have lower blood levels of these stress hormones, which indicates the activation of the parasympathetic nervous system. Evidence also suggests that meditation may help support healthy blood pressure levels, as well as gut health. It can also promote calm, elevate low mood, and even help with sleeplessness. Some emerging studies indicate that meditation is good for the brain as well, helping to protect it from aging and to process information and emotions better. Meditation Techniques for Beginners So why isn’t everyone meditating? Being still requires a certain level of discipline. With endless distractions, too many of us will find anything to do besides be with our inner lives. That said, there are ways to ease your way into meditation. All you need is a genuine willingness to try. There are many different types of meditation – some of the most popular include mindfulness meditation, mantra meditation, guided meditation, walking meditation, yoga, tai chi, and chi gong. Here are a few easy meditations for beginners. Breathing Meditation From Dr. Andrew Weil, this 4-7-8 breathing meditation can be done at any time of the day or night. It’s both energizing and calming. And it’s super simple. Sit comfortably. Move the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there. You will be exhaling through your mouth around your tongue. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Always inhale quietly through your nose and exhale audibly through your mouth. Sit quietly for a few minutes once you finish, taking note of the changes in your body. Let your mind go wherever it wishes. Mindfulness Meditation Mindfulness as a concept helps us put some “space” between ourselves and our reactions, so that we get freedom from our conditioned responses. Here’s a simple mindfulness meditation. Set aside a designated amount of time, in a quiet place where you won’t be disturbed. Start by focusing on your breathing in and out, the sensations in your body and being fully present in the current moment. Your goal is to pay attention to this present moment without judgment. Your mind will invariably go off on a thought process, out of the moment. When it does this, bring your attention back to the present moment. You will likely do this over and over. There’s no judgment. Keep recognizing when your mind has wandered off and gently bring it back. The work is just to keep practicing it. Results may begin to appear in your daily life, such as being less reactive, slower to be upset. This is good for stress levels! Guided Meditation Guided meditation has become wildly popular in the digital space. Some of the top apps include Headspace, Calm, and Sattva. All you have to do is download an app, select a meditation, and you’re good to go! You can choose a mindfulness meditation or a meditation designed to calm anxiousness and stress. The apps offer meditations with sacred music, soothing sounds, and nature sounds. There are meditations designed to calm you before bed, too. These meditations come in varying lengths. You can start short and move your way up to longer meditations as you’re ready. Using these guided meditations provides structure, variety, and ease. The Value of Being Remember that life is equally about “being” as it is about “doing.” Meditation will help you be more present during the day, and less stressed and concerned with all that you need to do. Stick with it until you find what works for you! 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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Serotonin Foods & Lifestyle Tips to Reduce Stress
Serotonin is a brain neurotransmitter that promotes a positive mood and feelings of calm. Your body produces it naturally, and research has shown that those with low levels of serotonin are more likely to suffer from low mood, fatigue, and brain fog. Some studies suggest that increasing your serotonin intake can help support mood and cognition. Certain foods containing tryptophan may increase levels of the amino acid in your blood. If you’re wondering how to increase your serotonin levels through your diet, there are several foods you can eat that may help improve your mood. In this article, you’ll learn about these foods and discover how to better assist your body’s natural serotonin-producing capabilities through your daily habits. Serotonin Food Sources While there aren’t any foods that contain serotonin itself, increasing your consumption of foods containing its sole precursor, tryptophan, may help increase serotonin levels in your body. It’s important to remember, however, that research is ongoing in this area. The jury is still out on whether these foods directly increase serotonin levels in the brain. Since tryptophan is an amino acid, most of the foods that contain high levels are those that are good sources of protein. Eggs, turkey, salmon, tofu, cheese, and walnuts are the food sources with the highest levels of tryptophan. One small study found that participants fed a diet with tryptophan-enriched cereal improved mental health in middle-aged adults. Improvements in sleep were also noted. Although tryptophan-enriched cereals aren’t commonly sold on the supermarket, these results do demonstrate that there may be a way to improve mental health by eating tryptophan found in foods. However, this study only had 35 subjects, so the results cannot be generalized to claim how this method may affect most people. Another study found that women who consumed walnuts twice a day with a Mediterranean-style diet for 16 weeks experienced reduced levels of nervousness, greater emotional stability, and better energy levels. The participants in this group all had emotional issues and fatigue, however, so like the other small study, these results cannot be assumed to apply to the general population. But they do support the idea that tryptophan from foods can improve mood. Serotonin Supplements Unlike data about foods containing tryptophan, data demonstrating the benefits of supplementing with tryptophan doesn’t seem to be as limited. This is because the form often found in supplements can enter the brain. Supplements such as BrainMD’s Serotonin Mood Support contain 5-HTP, the form of tryptophan shown to improve serotonin levels. This can improve focus, mental sharpness, energy levels, and promote a positive mood. Lifestyle Habits That Help Serotonin Production One thing scientists find over and over again is a positive association between certain lifestyle habits and mood. Getting Some Sun Do you ever notice that you feel more energized and less stressed after going for a walk? Well, it turns out taking a walk to clear your mind and calm your emotions has science behind it. Getting sunshine can help your body synthesize more serotonin. This is because vitamin D is needed to activate the part of the brain that facilitates serotonin production. Exercise Moving your body is another way to naturally boost your mood by increasing serotonin in the body. Also, regular exercise can improve your sleep patterns and help regulate your appetite. All these benefits combined help to facilitate and maintain optimal serotonin levels to keep your brain and mood stable. Reducing Stress Journaling, yoga, meditation, or visualization exercises can help balance your brain and mood as well. Finding healthy ways to cope with stress is key when it comes to mental and emotional health. Calling a friend or family member, gardening, playing a board game, or finding a new hobby that you enjoy are a few other ideas. Creating intentional habits that incorporate joy and positivity into your life can help balance your brain chemicals and keep them that way, too. Lifestyle Habits That Harm Serotonin Production While serotonin levels tend to naturally decline with age, there are some factors in your everyday habits that can make it more difficult for you to maintain optimal levels. Poor Gut Health Much of the serotonin in your body is created in your gut. The science surrounding the gut-brain connection and its effects on serotonin levels is still new. However, what researchers know is that poor gut health caused by things like a diet high in sugar and processed foods can disrupt the microbiome in your gut. This may affect your mood and mental status over time. Eating a balanced diet and gut-nourishing foods like yogurt, bone broth, sauerkraut, and kefir, can help keep your gut in check. Poor Sleep Habits A lack of sleep over a long period may negatively impact your gut and hormones. Since your body is a holistic operating machine (meaning, everything is connected), your levels of serotonin are impacted by poor sleep patterns as well. Aim for 7 to 9 hours of quality sleep each night. Sleep quality is impacted by screen time, so it’s a good idea to put your phone away and turn off the TV at least one hour before you head to bed. Giving your brain time to unwind will help you improve the quality of your sleep. Excessive Alcohol Intake Excessive alcohol intake can cause alterations in the way your brain processes serotonin and even decrease serotonin levels. This may cause withdrawals during a period of alcohol cessation. Some scientists believe that this pattern may be what contributes to alcohol abuse. So, it’s important to consume alcohol in moderation and preferably with a meal. Bottom Line Serotonin is a key component in energy levels, mood, and focus. Its precursor, tryptophan, is found in many foods. Despite the unclear data about serotonin from foods, there are still many things you can do to support your body in creating and maintaining healthy serotonin levels. Activities like exercise, getting outside, and reducing stress can help your body make the right amounts of this essential transmitter. Additionally, you can also take supplements to help increase your serotonin levels. While the science on these supplements is relatively new, there are some promising data supporting their benefits to focus, mood, and energy. It’s always important to check with your healthcare provider before you start taking a new supplement, especially if you’re also taking prescription medications. 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 Remove Common Toxins in Your Household
What you don’t know won’t hurt you. Not only is that old idiom ignorant, it’s potentially dangerous. That’s especially true when it comes to toxins. Having a healthy concern over the toxins that exist in the foods you eat and the cleaning agents or hygienic products you use every day is a good thing. When it comes to what you put in your mouth or on your skin, what you don’t know can kill you. The Truth About Toxins Every day, we’re exposed to a host of chemicals, pesticides, fumes, and personal products that can poison the brain and body. Toxins can be absorbed through the skin (when you rub in a cream), ingested (when you eat or drink), or inhaled (when you breathe). When absorbed into our bodies (via our nose, mouth, and pores), these toxins can negatively affect the brain and every part of the body. Our biological systems eliminate toxins (through enzyme processing mainly by the liver, kidneys, and skin), but when those natural detoxification processes are overwhelmed major problems can develop. Toxic effects on the brain include poor memory and concentration, erratic behavior, word confusion, mood issues, headaches, vertigo, and cravings. Where Do Toxins Hide Out in Your Home? Let’s look at some examples of where you can be exposed to toxins in your house. Beauty Products The average American woman uses about 12 personal care and cosmetic products daily. The average man uses about 6. Certain toxic chemicals routinely included in these products are easily absorbed into your skin and transported to every organ in your body. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. Some toxins are obvious, like the aluminum in deodorants. Others, like titanium oxides that make creams white, have more recently been found to have toxic effects. Exercise caution with the personal care products you use and evaluate how toxic those products are with apps like Safe Cosmetics. Cleaning Supplies Do a bathroom cleanse and throw out all toxic products. Do the same for your kitchen. To assist you in this effort, download the Think Dirty app, which rates household and personal care products on a scale of 1-10 (10 = the most toxic). Scan all the products in your house and pitch everything that’s toxic to your health. The app also recommends cleaner alternatives that you can purchase at a health store or order right online. Mold In the U.S., our homes are often built of wood and drywall rather than the stone or brick, as is more common in Europe. Mold and fungi thrive on drywall, wood, and other soft materials. Mold flourishes in dark and moist environments. A small drip from a leaky toilet, shower, or sink is all it takes to create a major mold problem. A roof leak may initiate a mold problem. If you see a stain on the ceiling or wall, it’s a good bet there’s a hidden mold growth behind it. Mold also can lurk behind the walls of a shower, as well as in air ducts, crawl spaces, attics, basements, and other areas inside your house. If you suspect that you’ve been exposed to mold, it’s essential to remove yourself from the environment until it can be cleaned up. Mold exposure (also called mycotoxin exposure) can be toxic to brain function, including memory and other cognitive functions. If you develop signs of possible mold exposure, such as sneezing, coughing, watery eyes, and skin irritation, make an appointment to see a mold specialist right away. In many cases mold, carbon monoxide inhalation, or other toxins can damage the brain and result in decreased neurological function including memory loss, noticeable personality changes, and difficulty concentrating. Toxic exposure, and its effects on the internal structure of your brain, can be debilitating over the long-term. Substances Smoking, alcohol, and drug abuse increase your risk for memory problems. Recent studies confirm there’s no safe level of daily alcohol exposure – for some people, even one beer or glass of wine a day can damage their brain. Research demonstrates that smoking marijuana can negatively affect the hippocampus, a brain region crucially involved in learning and memory. Toxic brain exposures, as from alcohol abuse, are also linked to accelerated mental decline. Alcohol can kill brain cells, shrink the brain over time, and increase the risk of long-term memory loss. Alcohol can impair blood flow to the brain and its use is linked to gut issues, nerve pain, and liver problems. Aside from all the physical damage it can do to the body, alcohol can impair decision-making, make a gentle person aggressive, and is a major cause of incarceration and financial problems. In addition to these common household toxins and substances, here are other harmful elements to keep an eye out for when purchasing food, personal care items, or household cleaning products… 10 of the Worst Toxins You Should Remove from Your Home Acrylates Acrylate comes from acrylic acid and can be used to form plastics. Acrylates are commonly used as adhesives for artificial eyelashes and nails. Exposure to acrylates comes primarily from inhalation or skin contact and may cause severe eye, skin, and throat/respiratory reactions – all of which can lead to serious, long-term health problems. Aluminum Aluminum is one of the most abundant metals and is found in a wide array of household items, such as cooking utensils, baking trays and foil, cosmetic products, deodorants, and processed foods such as frozen pizzas. Sadly, even fresh fruits and vegetables may contain trace amounts of aluminum if the soil in which they were grown has high aluminum. Aluminum in the diet, and/or entering our tissues from deodorants, can accumulate in the kidneys and is linked to toxic effects on the brain and body. Formaldehyde Formaldehyde is a colorless chemical that has a strong odor and is often used in manufacturing processes. It can be used in adhesives, solvents, and bonding agents for many products such as paint and wallpaper, foam insulation and synthetic fabrics, plywood and particle board, and cosmetics and hygiene products. Formaldehyde-based products are combustible, so take caution when burning them. Fragrance Many products list “fragrance” on the label, but most don’t identify what ingredients are in the fragrance. Fragrances can be found in deodorant, soap, shampoo, body wash, lotion, makeup, skin scrubs, and, of course, perfumes and colognes. Fragrances typically contain solvents (concentrates of non-edible plants) and other chemicals to help the scent last longer, yet are linked to serious health problems and may be the culprits in the chemical allergies so many people experience. Lead Lead is a highly toxic metal that can negatively affect the nervous system and every organ in the body. Lead can be found in some paints, art supplies, toys, and lipstick. When 30 of the top lipstick brands were tested, lead was found in over half of them. Oxybenzone This ingredient helps filter UV light and derives from benzophenone, a possible hormone disruptor. Oxybenzone is found in certain sunscreen products and may cause skin allergies or other concerns. It can accumulate in the blood and kidneys and may be toxic to liver cells. Parabens Parabens are chemicals that have been used as preservatives in many processed foods and household products since the 1920s. These chemicals can be found in makeup, sunscreen, deodorant, toothpaste, shampoo, and even vitamins, supplements, and medications. These low-cost preservatives can be endocrine disruptors and have been linked to reproductive and weight issues. Phthalates Phthalates are chemical “plasticizers,” substances added to plastics to make them more flexible and less brittle. Exposure to phthalates can come from PVC toys, vinyl shower curtains, vinyl upholstery, floor tiles, food wrap film, and personal care products such as moisturizers, perfumes, eye shadow, nail polish, liquid soaps, and hair sprays. These chemicals are endocrine disruptors that may damage the immune system, kidneys, liver, lungs, and reproductive system over the long-term. Polyethylene glycols Polyethylene glycol (PEG) compounds are derived from petroleum and are used as softening and thickening agents. They can be found in skin creams, personal lubricants, toothpastes, baby wipes, and other personal care products. Common side effects to PEG exposure include vomiting/nausea, rectal pain, dizziness, chills, hunger and thirst, and sleep issues. Triclosan Triclosan is an antimicrobial agent found in many soaps, detergents, toothpastes, deodorants, creams, and color cosmetics. It’s estimated that 75% of the U.S. population has been exposed to this compound in consumer and personal care products. Triclosan may have a negative impact on thyroid function, may create potential antibiotic resistance, and may cause pregnancy problems. Live Toxin-free The more exposure you have to the everyday toxins mentioned above, the more your chances of developing long-term mental or physical health issues. To minimize your exposure to toxins, it’s a good idea to ditch personal care and cleaning products that contain harmful ingredients. Use apps like Safe Cosmetics and Think Dirty to purge your home of toxic products. Remember, what goes on your body goes in your body, so do everything you can to remove toxins from your life. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Toxins Checklist Purge products with these harmful toxins from your home and keep an eye out for them when purchasing food, personal care items, or household cleaning products: Acrylates Aluminum Formaldehyde Fragrance Lead Oxybenzone Parabens Phthalates Polyethylene glycols Triclosan [/wc_box] 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.
Learn moreWhat Ingredients Should I Look for In a Memory Supplement?
“The truly exciting news is that you can start to change your brain and memory, beginning today.” -Daniel G. Amen, MD Those inspiring words come from Dr. Amen’s best-selling book, Memory Rescue. In it, he details the 11 major risk factors for long-term memory problems. In addition to encouraging case studies and healthy lifestyle interventions, Dr. Amen highlights several key nutrients for memory in his book. We’ll look at those potent memory ingredients, but first, let’s address some common questions people have about supplements. Do I Need to Take Supplements? Some healthcare professionals believe if you eat a balanced diet you don’t need to take supplements. Others say they’re a waste of money. Still, others swear by supplements, claiming they’ve had a tremendous positive impact on their health and the health of their patients. So, what’s the truth? The answer is complicated. First, supplements aren’t a cure-all. They can’t replace healthy habits such as a proper diet, exercise, sleep, and stress management. Also, not all supplements are created equal. The quality, purity, and sourcing of ingredients widely varies in the supplement market. Sadly, some supplements have a lack of quality control in their production and many don’t contain what their labels claim. Many supplements have fillers that may be harmful to your health. Some companies add agents to their supplements simply for cosmetic reasons, e.g., titanium dioxide for whiteness. Others include artificial dyes or contain contaminated ingredients, such as minerals with high lead content. A dirty little secret of the dietary supplement industry is that many products have amounts of ingredients much lower than those proven to work in clinical studies – especially when those ingredients are expensive. Some in the industry call this “dusting” with “Fairy Dust.” The existing law requires that dietary supplements use only ingredients with proven chemical identity, purity, potency, and freedom from contamination, and registered with the FDA as dietary ingredients. Yet many brands use ingredients that don’t meet these criteria. With so many pitfalls to avoid, is it really worth taking supplements? Absolutely! Reputable companies make supplements that provide safe and clinically proven ingredients, in doses that have reasonable probability of benefit for those who take them. But always conduct thorough research on dietary supplements, and the background and qualifications of the company and its supplement formulators, before adding them to your daily regimen. What Are the Benefits of Taking Supplements? Here are just a few of the numerous benefits of taking dietary supplements: Our life processes require vitamins, essential minerals, and conditionally essential nutrients. Deficiencies can lead to illness and long-term health issues. All the vitamins and minerals essential for our health have substantial clinical and other scientific research on their safety and effectiveness. Nutraceuticals, highly purified concentrates of nutrients and herbals, are increasingly becoming available. Practically everyone has genetic polymorphisms or other mutations that increase their individual need for specific nutrients, above the levels required by the general population. Stress (emotional, chemical, physical, infectious), alcohol, smoking, and many medications deplete nutrients from the body. Traditional medicinal plants, when standardized and tested, invariably have superior benefit-risk profiles compared to medications. Dietary supplements, based in science, can equal or surpass pharmaceuticals. They also help pharmaceuticals work better and are often less expensive. Taking prescription medications can affect your insurability. Taking nutraceuticals, in lieu of medications, removes the need to report to your insurance company. If you have a gap in your nutrition, taking supplements can help ensure you receive sufficient daily intakes of essential vitamins and minerals. What’s a Nutrition Gap? Due to the poor quality of the standard American diet (SAD), many people aren’t getting proper nutrition from the foods they eat.¹ Even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need daily. By only eating foods, there will always be a gap in nutrition. According to US Govt. surveys: More than 93% of Americans aren’t getting enough vitamin D More than 85% aren’t getting enough vitamin E More than 54% aren’t getting enough magnesium More than 45% aren’t getting enough vitamin A More than 43% aren’t getting enough vitamin C Other surveys indicate average omega-3 EPA+DHA intakes are far lower than recommended, and less than 10% take supplements. To help fill that gap, it’s essential to get supplements that provide generous allowances of essential nutrients. It’s also helpful to take supplements that provide ingredients which help counter genetic limitations, help cope with stress, and support healthy brain functioning, including memory. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by only fueling your body with food. In a society where eating fast or processed food, consuming massive amounts of sugar, and drinking too much caffeine and/or alcohol is the norm, supplements aren’t just a good idea, they’re critical to supporting your overall health. Do Memory Supplements Work? Here again, the answer isn’t a simple yes or no. Everyone’s dietary needs are different. A memory supplement might work well for one person, but not as well for someone else. This may depend on whether the person has an operative nutrient deficiency. Proof of benefit for memory, or other cognitive function, is best documented from double-blind, randomized, placebo-controlled clinical trials. Some nutrients have shown promise from such trials. 6 of the Best Nutrients to Power Your Cognition and Memory 1. PhosphatidylSerine (PS) PhosphatidylSerine is a phospholipid nutrient that’s a universal, essential building block for cell membranes. PS is present in all our cells and is especially concentrated in the synapses and the brain’s nerve cells. Our brain cells need PS to generate and manage the high energy, complex electrical activity, and intense information processing that makes our brains work. PS has been put through more than 30 years of gold standard clinical research involving randomized, placebo-controlled, double-blind trials. PS helps to improve attention, learning, memory, the ability to cope with stress, and overall mental sharpness. PS is well documented to improve attention in children,² and is the best-documented nutrient for memory recall of words, numbers, names, faces, and events in people over 50. 2. Acetyl-L-Carnitine (ALC) An amino acid that’s naturally produced in the body (but not used to make proteins), acetyl-L-carnitine is important for energy production. It assists in the proper functioning of genes, enzymes, and neurotransmitters. Among ALC’s many benefits are its promotion of healthy memory, lessening of mental fatigue, enhancement of mood, and as a chemical contributor to the production of acetylcholine which is a major memory neurotransmitter. 3. N-AcetylCysteine (NAC) N-AcetylCysteine is an amino acid (also not used to make proteins) that supports the fundamental functioning of our brain cells and regulates a broad array of cell functions. It provides powerful antioxidant defense against free radicals, which are formed as our cells’ mitochondria use oxygen to make the huge amounts of energy needed by the brain. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that cannot be directly used in supplements because it’s chemically unstable. L-Cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in the healthy brain. 4. Alpha-Lipoic Acid (ALA) Alpha-lipoic acid is called a conditionally essential nutrient because the body can make it but at times needs additional amounts from the diet. It’s an essential cofactor for 3 major enzymes that all our cells use to generate energy. Clinical trials indicate ALA supports blood sugar utilization³ and can enhance nerve cell energy and maintenance. It’s also a powerful antioxidant that protects our brain and other cells against oxygen free radicals. 5. Ginkgo Biloba Extract Ginkgo has been used in traditional medicine for thousands of years. Standardized extracts prepared from the leaf have existed for over 50 years and are used worldwide for a diverse range of health benefits. This effective plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo’s unique combination of antioxidants and blood vessel protectants helps shield the brain from toxins while supporting overall mental sharpness. 6. Huperzine A Huperzine A is extracted from the Huperzia serrata (club moss) plant, used in traditional Chinese medicine for centuries. It can enhance the acetylcholine neurotransmitter system, which is tied to memory and behavior, and has improved memory and other cognitive function in clinical trials. All 6 of these proven nutrients are included in BrainMD’s top-selling memory supplement... Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells.* Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other, and defend against oxygen free radical and other toxic threats to the brain.* This advanced brain and memory support formula is developed from advanced clinical research to also help sustain circulation to your brain, which is crucial for you to maintain your mental edge.* Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages.* Your memory allows you to revisit cherished moments in your life, so be sure to fortify it with the nutrients that can strengthen and preserve it.* Get the memory-boosting ingredients in Brain & Memory Power Boost today!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 2. Friling, M., Jackson, P. A., Kennedy, D., Dodd, F., Smith, E., Lavie, A., Lopresti, A., Ivanir, E., & Jalanka, J. (2025). The cognitive effects of supplementation with sunflower phosphatidyl serine in healthy children aged 8 to 12 years: A randomized controlled trial. Nutrition Journal, 25, Article 3. https://doi.org/10.1186/s12937-025-01264-9 3. Capece, U., Moffa, S., Improta, I., Di Giuseppe, G., Nista, E. C., Cefalo, C. M. A., Cinti, F., Pontecorvi, A., Gasbarrini, A., Giaccari, A., & Mezza, T. (2022). Alpha-lipoic acid and glucose metabolism: A comprehensive update on biochemical and therapeutic features. Nutrients, 15(1), 18. https://doi.org/10.3390/nu15010018
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