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10 Simple Ways to Eat More Greens Each Day (Not Just Salads)
Leafy green vegetables are an exceptionally healthy food. They’re low in calories and are a great source of vitamins and minerals. They also provide fiber, which helps promote weight loss. However, it can be difficult to get enough greens each day. In fact, the USDA recommends adults get at least 3-4 servings of vegetables each day and emphasizes the importance of leafy greens. Most people don’t meet this requirement. If salads aren’t your favorite, or you’re looking for more variety, here are some ideas for getting more greens into your diet. 10 Ways to Get More Healthy Greens in Your Day 1. Make a Green Smoothie One of the easiest ways to include more greens is to start the day strong and make a green smoothie for breakfast. I love recipes from Chelsea’s Messy Apron because she uses real, whole fruits as opposed to fruit juices. While juices can be convenient, they’re often expensive and leave out the fiber in whole fruits. Fiber is what helps you stay full and satisfied longer. If you’re going to make a smoothie as your morning meal, be sure to add one or two protein sources to balance out the sugars in the fruits. Consider adding protein powder, hemp hearts, or a bit of Greek yogurt for a protein boost. 2. Use a Green Superfood Powder You can get the benefits of whole leafy greens by adding a scoop of powdered greens to your smoothie, water, or favorite non-dairy milk. There are many options out there, like BrainMD’s Neuro Greens Superfood Powder, that make it easy, quick, and convenient to get enough of the key nutrients from these foods. Powders like these can contain an entire day’s worth of fruits and vegetables, so they’re great for making sure you’re meeting your needs if you find you’re struggling to get enough veggies each day. Neuro Greens Superfood Powder also contains other superfoods like spirulina, green tea extract, and beet root, which can help promote vitality and support energy, mood, and heart health. Keep in mind, it’s still a good idea to incorporate whole fruits and vegetables into your day when you can. These supplements cannot entirely replace fruits and vegetables in your diet but, are a convenient way to make sure you’re getting enough each day. 3. Add Spinach or Kale to Soups Greens such as spinach, kale, collard greens, mustard greens, and bok choy can easily be added into soups. Depending on the texture you want (hearty vs fully wilted leaves), you can sauté them before adding them into your soup to evaporate some of the water in the leaves so that they wilt. These greens pair especially well in soups with sweet potato or hearty proteins like chicken or turkey. Italian Wedding Soup or a Sausage, Kale, and Potato soup are tasty options. 4. Add Greens to Sandwiches or Wraps Adding a handful of greens, such as spinach or green leaf lettuce, to a wrap or sandwich is a great way to add more greens to your lunch. Spinach is a good source of iron, which is needed to support energy levels and focus. Both green leaf and spinach have fiber in them as well. Plus, they add a crispness and texture to wraps or sandwiches that makes them more enjoyable to eat. 5. Get More Greens at Breakfast Maybe you’re not into smoothies for breakfast, or you’ve been trying them for a while and you want more variety. Another way to include more greens is to add them into scrambled eggs, an omelet, or on top of whole wheat toast with some avocado or fresh tomato. In an omelet or egg scramble, the options are practically endless. Spinach, kale, finely chopped broccoli, green onion, and more can be mixed in with your greens. These can be added to whatever you like in your eggs. Cooking your eggs in a small amount of extra virgin olive oil will add some healthy fats to increase the nutrition content. 6. Don’t Kick Kale to the Curb I’ve mentioned kale many times, and perhaps it’s not your favorite – but there are many ways to prepare this hearty leafy green that you may not know about. If you don’t like fresh kale, or the thought of it in a soup isn’t palatable, don’t give up on it just yet! Kale has calcium, vitamin K, antioxidants like vitamin C, and more. It can help aid in healthy digestion and help with weight loss by contributing to feelings of fullness. Kale chips can be made by roasting kale. It’s a bit tricky to get the hang of at first, but there are lots of great recipes out there. A simple way to prepare them is to set your oven to 425 degrees F. On a baking sheet, spread out one chopped bunch of curly kale (washed well and removed from the stem). Drizzle with extra virgin olive oil and toss to coat the leaves. Less is more with the oil. Sprinkle with kosher salt, a bit of black pepper, and some garlic powder and roast in the preheated oven for about 8-10 minutes. Watch it closely the last two or three minutes to make sure the kale isn’t burning. The kale will reduce significantly in size and should be slightly brown on the edges. It shouldn’t be bright green. If it is, it needs a bit more time. Another favorite of mine is massaged kale salad. In a medium bowl, prepare 4-5 rinsed and destemmed curly kale leaves by ripping them with your hands. Next, start rubbing ½ of a large avocado into the kale leaves until they relax and are evenly coated with avocado goodness. You can add whatever toppings you like. I like a bit of kosher salt, pumpkin and sunflower seeds, and a small handful of craisins (maybe 2 tbsp). It’s also excellent with fresh strawberries or blueberries and chopped walnuts. If you try those methods of enjoying kale and find they just aren’t for you, perhaps spinach or bok choy are more your style. Either way, get creative with your greens so you can enjoy them and make them a sustainable part of your eating pattern. 7. Prepare On-the-go Greens Ahead of Time An easy and efficient way to get more greens is to make them more convenient for yourself to grab. By carving out some time on the weekends (or whenever you have the time), you can set yourself up to snack well during the week. Prepping veggies ahead of time will also make you more likely to add them into soups, salads, and breakfasts. Greens like broccoli, snap peas, edamame, celery, and green bell pepper can all be prepared in advance and stored in an airtight container in the fridge. They usually keep for about a week before the quality starts to decline. 8. Save Scraps for Vegetable Stock Get the most out of the entire vegetable by keeping the scraps and getting the nutrients out of them. Broccoli stalks from a head of broccoli, kale stems, spinach stems, and scraps of celery can be kept frozen and used later to make vegetable stock. This ensures you still get the nutrients out of the vegetable, reduces waste, and makes a healthy stock that can be used in soups. 9. Freeze Greens Before They Go Bad If greens are starting to wilt, don’t fret. You can freeze them and use them at a later date. Similar to making stock, this eliminates waste and extends the life of the vegetable. It also locks in the levels of nutrients in the vegetable at that point in time so no more are lost as they age. Frozen spinach and kale can be sauteed, added to soups, or blended into smoothies. 10. Try Juicing Last, but not least, is another option for getting the vitamins and minerals in your greens in a way many find easier to consume. Although this option does require having a juicer, it’s worth it if you enjoy drinking your greens but don’t want a smoothie. Keep in mind that you do lose out on the fiber found in greens when you juice them, so that’s one downside. Final Thoughts Hopefully, you now have some new and creative ideas for including more greens in your diet. They have a wide range of benefits, but while most people know this, the average person still struggles to eat enough each day. If you choose to go the supplement route, it’s best to check with your doctor first to make sure it won’t interact with any medications you’re taking. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Neuro Greens Superfood Powder and our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s Why Flossing Is So Important For Your Health
How’s your gum health? Not much of a conversation starter, is it? It’s actually a very important question, though. When you think of your health, gums probably aren’t the first thing that comes to mind. However, the condition of your teeth and gums can have a huge impact on your long-term health and well-being. Gums 101 Gums are the soft tissue inside the human mouth that covers bone and secures the teeth in place. They create a seal around the teeth to prevent food particles from being lodged between the bone and gum. Though gum colors vary, typical gum color is described as “coral pink.” Unhealthy gums may appear in patriotic hues: red, white, and blue. A receding gum line may cause root sensitivity, loose teeth, and other gum issues. Warning Signs of Bad Gum Health When plaque builds up along and under the gum line, several issues may occur. The first indication of trouble might be tenderness in the gums or a change in the color of the gums, especially if they turn an angry red. Also, swelling of the gums and frequent bleeding may indicate the build-up of plaque or a gum infection. Another problem occurs when teeth pull away from the gums, which may allow food particles to pool in abscesses. Over time, these particles decay and create harmful bacteria that can enter your bloodstream through your saliva. To avoid serious periodontal issues, make a dental appointment right away if you experience any of these gum problems. Gums and Heart Health For decades, research has shown a strong correlation between poor oral health (gum or tooth problems) and cardiovascular issues. This could be due to any number of factors including infection caused by bacteria in the mouth. Of course, these issues may also be caused by other poor health choices, such as smoking. One study in the Journal of Immunology Research, found an association between dental plaque bacteria and coronary problems. The occurrence of heart issues in patients with gum problems was 25-50% higher than in healthy people. This compelling data should provide strong motivation for everyone to brush and floss daily and get regular dental cleanings. Gums and Memory A growing body of research, including a study in the Journal of Periodontology, 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 increased risk for long-term memory problems. The Research 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. The Results The subjects answered questions about their dental health habits, the condition of their teeth, and if they wore dentures. When the researchers followed up 18 years later, they used interviews, medical records, and in some cases death certificates, to determine that 1,145 of the original group had been diagnosed with serious memory problems. Of 78 women who said they brushed their teeth less than once a day in 1992, 21 had serious memory problems by 2010, or about one case per 3.7 women. By comparison, among those who brushed at least once a day, one in every 4.5 women developed serious memory problems, which translates to a 65-percent greater memory loss risk among those who didn’t brush daily. Among the men, the effect was less pronounced with about one in six irregular brushers developing the issues, making them 22 percent more likely to have serious memory problems than those who brushed daily. Statistically, however, the effect was so small it could have been due to chance, the researchers said. Since good heart and circulatory function is fundamental to good brain function, it’s always a good idea to practice good dental hygiene for whole-body health. Benefits of Flossing Flossing is a cornerstone of dental hygiene. According to the American Dental Association (ADA), using dental floss can help remove plaque from areas a toothbrush can’t reach. Aside from making your gums look and feel healthy, flossing helps: remove plaque reduce bad breath (halitosis) protect against tooth decay lessen serious gum problems and eventual loss of teeth Types of Floss The two main types of dental floss are waxed and unwaxed. The ADA reports that both are effective at removing plaque and other debris, so choosing a type of floss is really a matter of personal preference. Waxed floss may be helpful for those with tight spaces between their teeth. Dental floss also comes in different flavors, such as mint or cinnamon. Those with bridges, braces, or gaps may try a super floss, interdental brushes, or electric flossers. People with braces, sensitive gums, or children under 5-7 years of age, may require specialized flossing options. Consult with a dentist for the best flossing practice for you or a family member. Brushing Tips The ADA recommends brushing your teeth for two minutes twice a day. Best practices for brushing include: using a soft toothbrush brushing with a gentle circular motion remembering to brush your tongue reducing germs by using a natural mouthwash replacing your toothbrush every 3 to 4 months visiting your dentist at least twice a year for checkups and cleanings Become Chums with Your Gums Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums. The best way to ensure healthy gums is to brush your teeth after every meal and floss at least once daily. Some prefer to floss first thing in the morning; others like a thorough cleaning before they go to bed. Either way is fine, but doing both is recommended for even greater benefit. It’s recommended that you floss before you brush your teeth. Flossing helps loosen food particles and plaque, and brushing removes that debris from your teeth and gums. Some may consider flossing as optional, but it’s absolutely vital to tooth/gum health and overall wellness. Since it may help lessen the risk of memory problems, flossing is also a brain-healthy exercise. Remember, a brilliant smile begins with clean teeth and healthy gums! 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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7 of the Best Natural Fertility Foods for Women
When it comes to the secrets of fertility, research shows that what foods you choose to eat can have an impact on your ability to become pregnant. One study followed 17,544 women without a history of infertility for eight years as they tried to become pregnant or became pregnant. For women who ate certain fertility foods, there was a lower risk of ovulatory infertility. The study concluded that following a “fertility diet” pattern may favorably influence fertility in otherwise healthy women. In another study, women who followed a Mediterranean diet 6 months prior to receiving in vitro fertilization (IVF) showed a “significantly better chance” of pregnancy – a roughly 66% greater chance than women with the lowest adherence to the healthy diet. Food is powerful! Let’s explore the best fertility foods to support your reproductive vitality. The Fertility Diet Believe it or not, there really is a diet called “The Fertility Diet.” Researchers of the study mentioned above took an in-depth look at the landmark Nurses’ Health Study. By correlating diet patterns with fertility outcomes, they made some evidence-based dietary suggestions for improving ovulatory fertility. Here’s a quick “cheat sheet” of some of the diet’s most important food recommendations: Healthy Fats Eat an abundance of healthy fats that support healthy blood sugar and a healthy inflammatory response in the body such as vegetable oils, nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Eat minimal amounts of saturated fat and skip trans fats altogether. Vegetable Protein Lay off the animal protein and increase the amount of plant protein you get from sources such as beans, lentils, peas, soybeans (or tofu), and nuts. Plant protein is associated with greater fertility. Slow-Burning Healthy Carbs Enjoy whole carbohydrates that digest slowly and are rich in fiber such as veggies, whole fruit, and beans. Avoid refined carbs that tend to spike blood sugar as healthy blood sugar levels are important for fertility. Plants, Plants, Plants Many micronutrients, including iron, are found in plant sources. Be sure to get plenty of spinach, beans, pumpkin, and tomatoes. Full-Fat Dairy Skim milk is associated with infertility. Enjoy some full-fat yogurt so you get the added probiotics or enjoy organic whole milk. Supplement Make sure you take a quality multivitamin with ample folic acid (400 mcg). Women who take folic acid are more likely to conceive. Stress can affect fertility, so don’t put too much pressure on yourself to follow the recommendations perfectly. Adopt an “easy does it” attitude to maintain calm. Here are several foods especially rich in nutrients shown to support healthy fertility in women. Sprinkle them into your diet in creative ways. 7 Natural Fertility Foods for Women 1. Beets Beets and beetroot are rich in nitrates, which are a known vasodilator. Vasodilators help to widen blood vessels and improve blood flow. Greater blood flow to the uterus helps with embryo implantation. 2. Asparagus As mentioned, folic acid is critical for women attempting to get pregnant and asparagus is loaded with folate! One cup delivers more than half of your daily recommended folic acid intake, plus all the recommended vitamin K, which is important for nutrient absorption. Asparagus gives you a good dose of vitamin A and a host of minerals too. Additionally, asparagus contains glutathione, an antioxidant believed to improve egg quality. 3. Avocados Avocados are rich in vitamin E, which can help to improve the lining of the uterus. They’re also high in potassium, folate, and vitamin K. 4. Dark leafy greens Nature hid a lot of the most vital nutrients in dark leafy greens. Eat lots of them for fertility. Kale, spinach, and Swiss chard are loaded with essential nutrients for pregnancy like calcium, iron, and folate, as well as dietary fiber. 5. Sweet potatoes The beta-carotene in sweet potatoes may help increase production of the hormone progesterone, which you need healthy levels of for fertility. 6. Organic Berries Enjoy loads of blueberries, strawberries, and raspberries. They’re rich in antioxidants, which can neutralize free radicals in your body that are potentially damaging to egg cells. Choose organic to avoid consuming residual pesticides. They make a wonderful naturally sweet dessert that’s good for blood sugar levels. 7. Eggs Not surprisingly, the symbol of fertility is indeed good for fertility! In addition to being an excellent source of protein, eggs are rich in choline, which has been associated with significant positive effects on fetal development in studies. Egg yolks also have iron, calcium, zinc, vitamin B6, folate, and vitamin B12. If you eat eggs from pasture-raised chickens, you’ll also get the fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Part of the Solution Diet is one of a host of lifestyle factors that influence fertility, including weight, exercise, stress levels, and environmental and/or occupational exposures, to name a few. Yet, there are some fertility issues that cannot be solved through lifestyle changes alone. If you’re planning to get pregnant or already having difficulty getting pregnant, be sure to consult your healthcare provider. 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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Which of the 16 Brain Types Are You?
The more you know about your brain, the better you can optimize it. 5 Primary Brain Types Explained Dr. Daniel Amen has identified 16 Brain Types based on his brain imaging work. In Part 1, we took a deep dive into the 5 primary Brain Types. Our focus now shifts to the 11 combination Brain Types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. But first, a brief recap of the 5 primary Brain Types: Brain Type 1 Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They show up on time and follow through on tasks. They usually don’t take big risks and play by the rules. Although Brain Type 1 is the optimum brain type, the “use it or lose it” rule applies. Brain Type 2 Individuals with Brain Type 2 usually show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It can help people think before they speak or act. Brain Type 2 may be associated with lower activity of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to stimulate their brains. Brain Type 3 Individuals with Brain Type 3 are often tenacious, persistent, and sometimes stubborn. They tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain called the anterior cingulate gyrus (ACG). The ACG influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make them worse. Brain Type 4 Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Brain Type 5 Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. Now, here are the 11 combination Brain Types… Here Are the 11 Combination Brain Types – Character Traits and Lifestyle Recommendations Core Character Traits for Brain Types 6-16 Individuals with Brain Types 6-16 typically show lower activity in the PFC. The PFC can keep them from saying or doing things that aren’t in their best interest. It also can curb creative, out-of-the-box thinking when it works too hard. Studies show that Brain Types 6-16 may also be associated with lower dopamine levels. People with this Brain Type are likely to need excitement or stimulation to stay focused. Those with Brain Types 6-16 can be strong-willed, choosy, and persistent. They may struggle with worry and have sleep issues. In addition, people with Brain Types 6-16 often have increased activity in their ACG. As the brain’s gear shifter, the ACG is involved with mental flexibility. An overactive ACG can create attention issues or harmful thoughts and behaviors. Core Diet Plan for Brain Types 6-16 Proteins: Protein-rich foods provide amino acids our body needs to create neurotransmitters such as serotonin (to boost mood, motivation, and positive thinking) and dopamine (to maintain focus, increase learning, and manage emotional reactions).* Regularity of protein (every few hours) provides satiety, balanced blood sugar, and can help prevent mood issues.* Easy snack options: small apple with almond butter blueberries with walnuts small protein smoothie Eat some form of protein at every meal or snack. Meals should include pasture-raised, organic chicken, fish, beef, lamb, hemp, eggs, or a plant-based protein powder. Carbohydrates: Focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Prebiotic fibers: leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff) Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Type 6 The best strategy to balance Brain Type 6 is to find natural ways to boost both dopamine and serotonin.* Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 25% of the calories you consume.* One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose.* Eat right so you can think right!* Dietary Recommendations Your Type 6 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health by naturally boosting dopamine and serotonin levels.* Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels.* It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type.* Recommended Supplements for Brain Type 6 Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* Focus & Energy A natural, non-habit-forming blend of adaptogens and energizing herbs (green tea extract, ginseng, rhodiola, choline, and ashwagandha), Focus & Energy helps support mental sharpness and productivity.* Brain Type 7 The best way to balance Brain Type 7 is to find natural ways to boost dopamine, serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 7 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health.* Recommended Supplements for Brain Type 7 Same as Brain Type 6. Brain Type 8 An effective strategy for balancing Brain Type 8 is to find natural ways to boost dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 8 Brain & Body Power See description above for Brain Type 6. NeuroLink Feeling irritable or sad for no reason? NeuroLink helps to balance emotional ups and downs by delivering an exclusive blend of key nutrients to neurotransmitters in your brain helping you to feel tranquil and clear.* Brain Type 9 You can balance Brain Type 9 by finding natural ways to increase serotonin and GABA.* Physical exercise boosts serotonin, as does using a combination of certain supplements, such as 5-HTP and saffron.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 9 Same as Brain Type 6. Brain Type 10 To help balance Brain Type 10, try to find natural ways to boost serotonin, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Your Type 10 brain needs a diet that is lower in protein and higher in complex carbohydrates.* This type of diet will provide the necessary building blocks for optimal brain health.* Recommended Supplements for Brain Type 10 Brain & Body Power See description above for Brain Type 6. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management.* Brain Type 11 You can balance Brain Type 11 by boosting serotonin and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 11 brain needs a diet that’s lower in protein and higher in complex carbohydrates.* This type of diet will boost serotonin and GABA levels naturally.* Recommended Supplements for Brain Type 11 Same as Brain Type 6. Brain Type 12 The best way to balance Brain Type 12 is to find natural options for boosting dopamine, serotonin, and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 12 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates.* This type of diet can help increase serotonin and dopamine naturally.* Recommended Supplements for Brain Type 12 Same as Brain Type 6. Brain Type 13 Balance Brain Type 13 by finding natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 13 Same as Brain Type 6. Brain Type 14 The best way to balance Brain Type 14 is naturally with dopamine, omega-3 fatty acids, and vitamin D.* Dietary Recommendations Same as Brain Type 7. Recommended Supplements for Brain Type 14 Same as Brain Type 6. Brain Type 15 The best strategy to balance Brain Type 15 is to find natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can optimizing levels of omega-3 fatty acids and vitamin D.* Dietary Recommendations Your Type 15 brain needs a diet that is balanced in high-quality proteins and complex carbohydrates.* This type of diet will help raise GABA and dopamine levels naturally.* Recommended Supplements for Brain Type 15 Same as Brain Type 6. Brain Type 16 To balance Brain Type 16, look for natural ways to boost dopamine and GABA.* Magnesium and theanine can also help, as can omega-3 fatty acids and vitamin D.* Dietary Recommendations Same as Brain Type 15. Recommended Supplements for Brain Type 16 Brain & Body Power See description above for Brain Type 6. SAMe Mood & Movement 400 SAMe (S-AdenosylMethionine) is a nutrient with very high energy that helps power numerous enzymes important for the brain, joints, liver, muscles, and other organs.* SAMe is fundamental to the body’s renewal, repair, and overall well-being.* So, which of the 16 Brain Types are you? The best way to know for sure is to take the Brain Health Assessment. Brain Health Assessment Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. With so many poorly designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies based on your Brain Type. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. Discover Your Brain Type To discover your Brain Type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can find out your Brain Type in just a few minutes, so start now. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Benefits of Eating More Fiber?
Less than half of American adults get the recommended amount of fiber they need each day. Research continues to show how important fiber is to our health. Getting enough fiber supports healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. A lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health. What Is Fiber? Dietary fiber isn’t just in supplement drinks like Metamucil or Benefiber. It’s found in fruits, vegetables, grains, and legumes. It’s the part of these plants that cannot be digested by the body and instead passes through. There are two types of fiber: soluble and insoluble. Soluble fiber can absorb water during digestion. It can fully or partially dissolve in water and may create a gel-like material in the gut. This essentially acts as a lubricant for the digestive tract, making it easier for contents to pass through comfortably. Insoluble fiber doesn’t change as it passes through the digestive system. It helps add bulk to the stool as it forms in the intestines, making it easier to move through the body. This type of fiber is especially helpful when you’re struggling with the regularity of bowel movements. Why Is Fiber Important? The benefits of getting enough fiber are well documented. The fiber found in fruits may help improve intestinal problems, prevent serious illness, and promote long-term weight management. Getting enough fiber may also help support mood and healthy aging. Fiber helps support healthy cholesterol levels. It’s key to supporting most major functions that are central to caring for your body. A lack of fiber over a long period of time can contribute to illness. How Much Fiber Do I Need Each Day? Generally speaking, women require about 25 grams of fiber each day. Men require 38 grams. If you’re a calorie counter, the Academy of Nutrition and Dietetics recommends 14 grams per 1,000 calories consumed. Keep in mind that this may differ depending on your age and health conditions. To know how much fiber is best for you, speak to your doctor or a registered dietitian who can personalize a recommendation to fit your unique needs. While 25-38 grams per day may seem like a lot, focusing on increasing your intake of fruits and vegetables is a concrete method of increasing your fiber intake. Rather than becoming hyper-focused on a specific number of grams, making small, realistic changes to your diet over time will help you build a lasting habit of eating a fiber-rich diet. What Foods Are High in Fiber? Here are some high fiber foods you may consider consuming more of to increase your daily intake, ranked from most fiber to least fiber. High-Fiber Fruits Avocado, 10g Raspberries, 8g per cup Pears, 5.5g Bananas, 3g Orange, 2.3g High-Fiber Vegetables Artichoke hearts, 14g per cup Green peas, 9g per cup Broccoli, 5g per cup Brussels sprouts, 4g per cup Other High-Fiber Foods Lentils, 16g per cup cooked Chickpeas, 12g per cup Chia seeds, 10g per 2 tbsp How to Get More Fiber By now you’re likely convinced that fiber is great for you, but maybe you’re wondering how to increase your intake. Here are some tips for getting more fiber into your meals. Start at breakfast. Get off on the right foot with your fiber intake for the day by incorporating fruits, vegetables, and high-fiber seeds (like chia or ground flax) into your morning meal. Add spinach or kale to scrambled eggs. Try adding sliced strawberries, oats, and chia or flax seeds to Greek yogurt. Add fresh blueberries to a bowl of oatmeal. Swap your sides. Eating out? Try swapping a side of fries or mashed potatoes for a mixed-greens salad or fruit cup. If you’re in the mood for something hot, try swapping for a carbohydrate source that offers more fiber, such as beans or steamed veggies. Rethink your snacks. It can be difficult to get the recommended amounts of fruits and vegetables each day, but a great way to start incorporating them into your diet is through snacking. Baby carrots, sliced strawberries, grapes, or celery are great snacks to keep on hand or take on the go. Take it slow. If you’re starting to increase your fiber intake, the key is to start slowly and work your way up to the recommended amount (or your own personal goal). Increasing your water intake along with increasing your fiber intake is important as well to make sure you don’t cause intestinal discomfort. There’s such a thing as too much fiber, so it’s best to stick to the recommended amounts unless otherwise directed by a healthcare professional. These are just a couple ideas to get you started. As you incorporate more fiber into your routine, you’ll be able to see what is realistic for you and your lifestyle. Takeaways Fiber is a key component of health. It has been shown to improve digestion, protect the heart, and support the bacteria that live in your gut. Although most Americans don’t get enough fiber, it’s possible to increase your intake by making a few small changes to your diet and lifestyle. When increasing your fiber intake, it’s important to start slow and also increase your fluid intake. It’s a good idea to consult your physician or a registered dietitian before making changes to your regimen, particularly if you have a health condition. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best, Great-tasting Foods that Improve Your Mood
Have you ever considered how diet plays a role in your mood? Perhaps when you’re feeling down, sweets cheer you up or salty foods lift your spirits. However, consuming these foods in excess can negatively impact your health. There are several foods that not only taste great when prepared properly, but will support mental health, mood, and brain health as well. How Diet Affects Your Mood You may notice your mood shifts when you’re hungry, but what you eat affects you in more ways than this. Research shows that a healthy diet high in key nutrients, such as magnesium, can help support a sense of calm. A 2016 study found that magnesium is essential in many of the body’s processes, especially those involved in producing the messengers that travel between the brain and body and control mood. So, getting enough magnesium promotes the creation and maintenance of these messengers which should result in more happy chemicals in the brain. Gut issues can contribute to low mood, irritability, and nervousness. Although much of the research about the gut-brain connection is new, it has changed how we view the brain and its relationship to diet. A healthy gut microbiome (the home of your friendly gut bacteria) enables your body to create adequate amounts of the right neurotransmitters that directly affect your mood, such as serotonin. The health of your intestines is largely influenced by the foods you eat, particularly those that are high in fiber. Fiber helps the healthy bacteria in your gut increase in number. It’s important to have more “good bacteria” than “bad bacteria” in your gut for optimal health. So, what are the best ways to support your mood through nutrition? Some of the key contributors to eating well for a healthy mood are keeping balanced blood sugars, eating healthy fats for hormone balance, and focusing on foods that incorporate magnesium and other vital nutrients. It’s important to realize that none of these are quick fixes. An overall balanced diet and lifestyle will yield the best long-term results. These foods won’t immediately make you feel better, but over time they certainly can help. Let’s dive into the best foods for promoting a healthy mind! 7 of the Best, Great-tasting Mood-Boosting Foods Kefir Kefir is fermented milk that’s full of healthy bacteria called probiotics. While it’s often debated among scientists as to the effectiveness of taking probiotics, fermented foods have been understood by many cultures throughout history to have beneficial effects. Kefir, with its sour taste, creamy mouthfeel, and an ever-increasing variety of flavors available at your local supermarket, is a great option for promoting gut health. It also has protein, B vitamins, and calcium! Tempeh Speaking of fermented foods, tempeh is increasing in popularity because it is plant-based and high in protein. Plus, it offers benefits to your gut due to its high fiber content. If that isn’t enough to win you over, it has healthy gut bacteria since it’s fermented. Tempeh is made by fermenting cooked soybeans. It can be prepared in a variety of ways and tends to take on whatever flavorings it’s seasoned with, making it versatile as well. Protein is digested more slowly than carbohydrates. Since carbohydrates increase your blood sugar levels, pairing carbs with protein is a great way to prevent a drastic spike in blood sugar. Rapid increases in blood sugar are often followed by rapid decreases, which can lead to irritability. Keeping your blood sugar stable will likely keep you even-keeled. Spinach and Kale Leafy greens make it onto nearly every list of healthy foods. That’s because they offer so many benefits. Spinach and kale are high in fiber, so they’re great for keeping you regular and supporting healthy digestion, two key components of gut health. Also, they offer vitamins and minerals that can help the gut create neurotransmitters that can help support a healthy mood. Avocados Foods high in healthy fats are key to maintaining healthy blood sugar, which prevents irritability. They also help the absorption of fat-soluble vitamins, which are needed for balanced hormones that help our bodies manage stress and stabilize our mood. Avocados are one of the healthiest fats around, and they’re a versatile food, too. They can be added to smoothies, salads, dips, and more. They also have a good amount of fiber, as well as vitamins and minerals. Salmon Along with avocados, salmon is high in healthy fats and protein. Salmon is high in omega-3 fatty acids, which can help keep you full longer and keep your blood sugar balanced. Aiming for 2-3 servings of fatty fish (like salmon) per week is a good rule of thumb for supporting your mood and overall health. Chia Seeds A small and versatile contender on our list, chia seeds offer protein, fiber, and omega-3 fatty acids. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Another way to work them into your diet is to look for items at the grocery store, like snack bars, that have chia seeds in them. Just keep an eye on the added sugar content, and you’ll have a convenient and healthy snack that supports your mood! Chocolate Last, but certainly not least, is chocolate! A 2013 study examined the protective effects compounds in chocolate called flavanols may have on the brain. The researchers wanted to determine if these flavanols had any positive effect on mental performance. What they concluded was that there was a positive association between chocolate and good mood, but they clarified that this could be because eating sweet foods releases endorphins that make us feel good, rather than chocolate having a unique mood-boosting effect. Interestingly, chocolate was shown to have positive effects on overall brain health. It’s important to keep in mind, though, that dark chocolate with little added sugar is going to be better for you than a chocolate-coated candy bar that’s primarily sugar and has very little cocoa flavanols. Mood-Supporting Lifestyle Nutrition plays a major role in every area of life, and mood is no exception. A balanced diet rich in plant-based foods like leafy greens and fermented foods can help encourage a healthy gut microbiome, which in turn aids the body in producing key mood-supporting neurotransmitters. Keep in mind, no mood-supporting lifestyle would be complete without including regular exercise. It’s recommended that adults get at least 30 minutes of physical activity each day. Whether it’s a walk around the neighborhood or local park, or weightlifting at the gym, or a fitness class with a friend, making time for regular physical activity will undoubtedly lift your mood and help relieve stress as well. 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 Simple Mood-Boosting Acts of Service: Feel Happier by Helping Others
On some basic level, we all know that helping others helps us feel good too. Research now confirms this notion. In fact, studies show that kind acts to help others can activate the brain’s pleasure centers and trigger the release of feel-good endorphins, hormones, and neurotransmitters, such as oxytocin, dopamine, and serotonin, to help boost your mood. Helping others literally affects your brain chemistry! Altruistic acts do far more than just boost your mood, though. Helping others comes with many potential health benefits, including: the promotion of healthy blood pressure levels increased self-esteem reduced stress longer life greater happiness and satisfaction Once you understand how helping others can benefit you, donating or volunteering may become an essential part of your wellness routine, along with quality sleep, a brain-healthy diet, nutritional supplements, and exercise. Here are some proven ways to make a difference and improve your health at the same time… 5 Simple Ways to Boost Your Happiness by Helping Others 1. Volunteer If you volunteer on a regular basis, you may experience a number of health improvements. A study conducted by Washington University’s Center for Social Development evaluated volunteer tutors over age 55 who worked with elementary school kids through an organization called Experience Corps. The results were remarkable. The tutors reported improvements in mental health, physical functioning (mobility, stamina, and flexibility), and overall health. They also developed larger social networks and better self-esteem as a result of their participation. Health benefits apply to young people too. A study found that high school students who volunteered once a week for two months ended up with healthier LDL cholesterol levels and a lower average BMI than a control group of students that didn’t volunteer. Interestingly, researchers believe that the volunteers’ improved mood and self-esteem helped explain their physical improvements. So, jump into this virtual circle and volunteer. It’s better to start small than overcommit. Also, do it consistently to get the most benefit. Check out Volunteer Match for opportunities. 2. Help The Less Fortunate When you help others who are less fortunate through difficult times, a feeling of gratitude can result, which promotes a more positive outlook. Mental health experts have noted that if you occasionally experience envy or a “grass is greener” feeling, assisting those who are struggling may give you a new perspective and help you feel more grateful for what you have. In general, grateful people sleep better, experience fewer aches and pains, and report feeling healthier than other people. Gratitude helps reduce a multitude of negative emotions, including envy, resentment, frustration, and regret – and it promotes feelings of happiness, well-being, and greater self-esteem. The Global One Foundation, a nonprofit that works to permanently uplift the lives of children living in extreme poverty, aptly describes helping others as a way to “promote a deeper sense of gratitude as we recognize more of what is already a blessing/gift/positive in our life.” 3. Help the Environment Volunteering doesn’t always mean helping other people. Several studies show that volunteering to help or beautify the environment can provide a number of health benefits, especially to those at midlife and older. One population-based study examined epidemiological evidence over a 20-year period and found that midlife, environment-related volunteering had significant correlations with physical activity, self-reported health, and a more positive outlook. Since older people often suffer from social isolation, low mood, and lack of activity, organized activities associated with caring for public green spaces have proven to be beneficial. One study showed that participants’ level of physical activity, subjective life satisfaction, and positive feelings were significantly increased by this type of volunteering. You’re never too young or too old to make a difference, so roll up your sleeves and volunteer with an environmental group! 4. Random Acts of Kindness Acts of kindness and service to others can decrease stress and boost your mood because, like with exercise, the process makes the body release endorphins, which are the feel-good chemicals that promote a happier state of mind. There’s a close association between kindness and happiness in everyday life. In general, kind people experience more happiness. People who regularly perform acts of kindness also have greater life satisfaction. Some people have reported feeling greater happiness just by thinking of doing an act of kindness! Sprinkle kindness into your day. Start by paying attention to people around you and how you can make their lives easier. Hold a door open for someone. Let a car move in front of you when you’re on the road. Call a friend to see how they’re doing. No kind gesture is too small. 5. Donate Did you know that giving your unused items or money to charities or other people can tangibly improve your health? Some research indicates that giving financial donations to charities you care about promotes healthy blood pressure levels, even when controlling for factors like income, wealth, age, and exercise. The greater the connection participants feel to the cause, the healthier the blood pressure levels. Of course, giving away unused items is great for mental focus. Decluttering and organizing can directly lead to improving your attention span and focus by giving you a refreshed mental space. And who doesn’t want that? Important Caveat Regardless of how you choose to help, remember that some evidence shows the health benefits of kind acts are correlated with a genuine desire to help others. Nature rewards only a true motive to help! 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 Restore Your Inner Calm with GABA
These days, it seems like everyone’s worried or on edge. How’s your stress level? Do you feel like you’re being stretched to the limit? Maybe you’re experiencing headaches, muscle tension, or sleep issues. These can be associated with increased stress in your life. The Problem with Stress Stress is prevalent in our society. A recent report from the American Psychological Association found that 84% of the people surveyed have been experiencing elevated levels of stress. Additionally, almost half of them reported mood issues, as well as weight changes and problems with sleep – conditions that often accompany being emotionally overwhelmed. Stress occurs when a person perceives excessive demands on his or her emotional or physical resources. It typically represents a response to external forces – a deadline at work, an argument with your spouse, or a fender bender. Once the situation has been resolved, the stressful feelings subside and you may feel like you can start to relax. In some cases, however, the pressure is relentless and can cause excessive stress. This can lead to feelings of desperation or a loss of control. So, how can you tell if you’re just feeling the effects of everyday stress, or if you’re struggling with a serious stress problem? Good Stress/Bad Stress A little bit of stress is actually good because it can motivate you to meet your goals. Low-level stress can also help you with resilience, problem-solving, and adapting to everyday challenges. Stress becomes unhealthy when it reaches high levels for prolonged periods. At that point, stress can take a toll, both physically and mentally, and become harmful to your health. Too much stress can: produce fear, anxiousness, worry, irrational excitement, and avoidance decrease overall brain function create hormone imbalances cause inappropriate eating, which can result in weight gain increase vulnerability to physical illness Fight or Flight High levels of stress can keep you in fight or flight mode. This can disrupt bodily systems and increase the likelihood of developing serious health problems. For example, excessive circulation of the stress hormone cortisol in your body can disturb healthy immune function and negatively affect your cardiovascular system, brain, and other organs. Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, recreational or other unproven drugs, or overconsumption of comfort foods to feel better. However, these choices can end up doing more harm than good in the long-term. The good news is you can adopt some healthy habits to deal with the stressors in your life. Learn to increase your inner calm with these stress-busting tips. 5 Ways to Relieve Stress and Restore Your Inner Calm with GABA 1. Consistent Exercise Regular exercise can lower stress hormones and help you become more resistant to stress over time. Aerobic exercise, sufficient to raise your heart rate for twenty to thirty minutes, is particularly good. When you raise your heart rate through exercise it can increase beta-endorphins, the brain’s own natural morphine, which can boost your mood. It also can increase a brain growth factor known as BDNF, which helps with healthy brain maintenance. The stress-reducing effects of exercise are well-documented. Try a new sport or dance. Go for a run, walk, or bike ride. It’s a good idea to frequently change up activities and to exercise 30 minutes a day for at least 5 days a week. Enjoy! 2. Just Breathe By using relaxation techniques, you can gain better control over the stress and worry that’s ruining your health and happiness. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax. A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 3. Solid Connections Never underestimate the importance of being around the right people. The health habits of the people you spend time with may have a dramatic impact on your own health and habits. So, surround yourself with people who are happy, upbeat, and kind. Building and maintaining healthy relationships may help you feel understood and cared for. As you attend to others, you may find that your perspective has changed. 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. 4. Happy Place Meditation is a very effective way to soothe your mind and help you create a state of deep relaxation. It can stimulate the brain by increasing blood flow to the areas responsible for attention and forethought while calming down the areas that generate frustration and inner turmoil. Clearing your mind and slowing your breathing can help restore inner calm. Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time. Spend at least 20 minutes a day on this refueling, life-changing exercise. You’ll be amazed at the results. 5. Calming Supplements The neurotransmitter most associated with calming effects in the brain is GABA (technically Gamma-AminoButyric Acid). A simple and easy way to ensure you get plenty of GABA is through supplementation. Clinical trials have shown that taking authentic (chemically pure) GABA by mouth can help relieve stress, improve mood and mental sharpness, and generally have calming effects. The blood-brain barrier has transport proteins that move GABA in or out of the brain tissue, to and from the blood vessels that deliver blood to the brain. If you suffer from anxious or negative thoughts or have difficulties entering a relaxed state before bedtime, you might consider taking a high-quality GABA supplement. Calm Your Mind With GABA Supplements GABA Calming Support is a unique combination of clinically proven ingredients that can help you cope with restlessness, irritability, and other challenges associated with occasional anxiety. It can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support can calm your racing thoughts to help prepare you for sleep. It doesn’t cause drowsiness, so it’s safe to take during the day. This soothing formula includes: GABA – is the body’s main calming neurotransmitter. By slowing the excessive firing of neurons, it supports the body’s natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine – working mainly by way of GABA receptors on nerve cells, l-theanine is an amino acid that has calming and relaxing effects while preserving mental focus, and also improves sleep quality. Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm helps relieve stress and anxiousness, likely by increasing GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus. Magnesium – sometimes called the relaxation mineral, magnesium plays important roles in relaxing mind and body, calming racing thoughts, and promoting overall sleep quality. Research suggests that magnesium’s calming effects are enhanced by vitamin B6. Vitamin B6 – vitamin B6 is required by the brain enzymes that produce the neurotransmitter serotonin, which promotes relaxation and enhances mood. This supplement provides B6 as pyridoxine and pyridoxal-5-phosphate, its most readily utilized forms. GABA Calming Support boosts GABA to help relax your brainwaves and pump the brakes on anxious and fearful thoughts. As a gentle, natural sleep aid, it has helped countless people transition from an agitated awake state into a restful sleep state. And it can help you too! Try GABA Calming Support today so you can relax and prepare for restorative sleep tonight! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about GABA Calming Support and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Earth Day Observance: Healthy Foods That Help Save the Rainforest
What do tea, coffee, bananas, chocolate, and Brazil nuts have in common? They all have brain health benefits, and they come from the rainforest. In celebration of Earth Day, on April 22, let’s explore how to enjoy these foods and help tropical rainforests at the same time. Why the Rainforest? Of all the ways to help the earth, learning how we can protect the rainforest is among the most critical. Deforestation and degradation of tropical forests account for roughly 10 percent of global greenhouse emissions from human activities. The world’s tropical ecosystems are like carbon sinks, taking carbon out of the atmosphere. When they burn or are destroyed, all that carbon is released. Rainforests also serve as moisture makers, helping to cool the planet and maintain its weather patterns. As they disappear, we will have more drought and food supplies will be affected. We need healthy rainforests for our own survival. Our Part: Ways to Celebrate Earth Day Becoming aware of our consumer choices as they relate to tropical goods and foods, and supporting sustainable practices, is one of the best ways to celebrate Earth Day, every day. Fortunately, a non-profit organization called the Rainforest Alliance has worked with farmers in tropical areas around the world to certify sustainable practices that meet the rigorous criteria set by the organization. If you see the Rainforest Alliance logo (pictured on the right), it means that the item was produced in such a way as to increase carbon storage and avoid tropical deforestation, while providing better conditions and wages for workers. Buying these certified products is one of the simplest ways to help the rainforest, and there are many others. So, let’s get started... 5 Brain Healthy Foods & Drinks That Help Save the Rainforest Tea Green, oolong, and black teas are derived from the leaves of the Camellia sinensis plant grown in the tropics. They are loaded with brain-healthy polyphenols, which are powerful antioxidants that provide a host of health benefits. Green tea, with its lesser caffeine content and greater amount of epigallocatechin-3-gallate (EGCG) and l-theanine, is a particularly brain-healthy choice. EGCG has a calming effect while boosting memory and attention, and l-theanine is found to have a similar effect when consumed in combination with caffeine. These and other polyphenols in tea also have a neuroprotective and neurodegenerative effects. Boost your brain health and help rainforests by purchasing Rainforest Alliance certified teas. They’re available at most grocery stores. Coffee The caffeine in coffee helps to increase alertness, brighten mood, and sharpen concentration. Yet, caffeine can restrict blood flow to the brain, so it’s important to drink it in moderation. And, since it also can interrupt sleep, it’s best to only have caffeine in the morning. That said, coffee is loaded with antioxidants, which may be why coffee consumption is associated with protective effects against neurodegenerative issues and cognitive decline. Look for Rainforest Alliance certified and/or shade-grown coffees. Shade-grown coffee farms have been shown to have much greater biodiversity than sun-grown. Organic and Fair Trade are also great certifications. Bananas Bananas are the perfect, portable snack. They’re delicious, fun to eat, and nutritious. Bananas are a great source of fiber, complex carbohydrates, potassium, antioxidants, and other vitamins and minerals. As a memory boosting food, potassium helps to support recall and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. Most grocers offer Rainforest Alliance certified bananas. Be sure to look for them! Dark Chocolate Consuming dark chocolate, rich in cocoa flavanols, can increase cerebral blood flow and be effective at sustaining cognitive performance, leading to improvements in attention, processing speed, and memory. And, according to research, chocolate can support a positive mood. Chocolate can be that much sweeter by choosing brands that use shade-grown and/or Rainforest Alliance certified cocoa. Organic and Fair Trade cocoa are also excellent choices. Brazil Nuts Brazil nuts are grown in the Amazon rainforest and are a treasure trove of brain-healthy nutrients. Brazil nuts are one of nature’s richest sources of selenium, which may support brain health by acting as an antioxidant. Some evidence indicates that low levels of selenium are correlated with neurogenerative issues. A polyphenol in Brazil nuts called ellagic acid may have protective and mood-lifting effects on the brain. Brazil nuts are also high in magnesium, a mineral that’s essential to the transmission of signals between the brain and the rest of the body. In one study evaluating older adults with mental impairment, participants showed improved verbal fluency and mental function by eating one Brazil nut a day for six months. What’s especially wonderful about Brazil nuts is that eating them directly benefits the Amazon. Attempts to grow the trees on plantations have largely failed because they’re dependent on a certain type of bee for pollination – these bees only live in forested areas. A robust Brazil nut trade means large areas of the Amazon are left intact and sustainable income goes to local communities. It’s a win for you and win for the rainforest when you eat Brazil nuts! Every Choice Matters We have immense power as consumers, and collectively, our choices can make a huge impact. Just as our food choices make for a healthy brain and body, our consumer choices make for a healthy planet. 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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Simple Tips to Making Healthy Granola at Home + Recipe Included!
Granola Secrets to Power Your Brain, Body and Tastebuds! Did you know that granola was invented by a doctor more than 150 years ago? It’s true. In 1863, Dr. James Caleb Jackson, of a prominent health spa in upstate New York, made a cereal from baked graham flour and named it “granula.” Over a decade later, a similar cereal was developed by another doctor, John Harvey Kellogg. When Kellogg also called his cereal recipe granula, Jackson sued. So Kellogg switched the “u” to an “o,” and there you have it! Granola’s origins will forever be linked to health. Granola resurfaced in the 1960s with its more modern iteration of baked oats, nuts, and dried fruit. However, as big manufacturers began formulating granola, they started adding high amounts of sugar, as well as additives, seriously compromising granola’s natural, healthful qualities. Today, the secret to enjoying granola that tastes delicious and powers your brain and body health is to make it yourself. How to Make Healthy Granola A healthy granola starts with the right ingredients. That means using whole, nutrient-dense grains, nuts, seeds, dried fruit, healthy oils and spices, and unrefined sweeteners. Basic granola ingredients include: One or more whole grains Nuts and seeds Dried fruit Fat/oil Natural sweetener Spices Let’s take a look at the most nutritious and tasty ingredient options. Whole Grains There are loads of whole grain options to use for your granola, but rolled oats reign supreme for a host of reasons. First, they have a wonderful texture when baked. Second, they are a gluten-free treasure trove of macronutrients, vitamins, minerals, fiber, and antioxidants. Oats are loaded with complex carbohydrates, protein, and fiber, making them ideal for breakfast or a quick snack. A mineral-rich marvel, oats are a great source of manganese, phosphorous, magnesium, copper, iron, zinc, and folate. Oats also have an array of B vitamins and antioxidants. Consuming oats helps to promote healthy blood sugar, blood pressure, and cholesterol levels. No wonder they’re the go-to granola grain! Other whole grains, such as spelt, rye wheat, barley or quinoa, or a combination of these with oats, are also good for your brain and body. Nuts and Seeds The nuts and seeds you add to your granola really turn on the brain health factor as they’re loaded with healthy fats, protein, fiber, and antioxidants. Be sure to choose nuts and seeds that are organic and unsalted. Walnuts, almonds, cashews, hazelnuts, and Brazil nuts all make great additions to granola. Walnuts are exceptional when it comes to supporting brain health. They have a significantly high concentration of DHA, a type of omega-3 fatty acid. Some research suggests that DHA may boost your brain’s cognitive performance and help prevent age-related cognitive decline. Seeds add more complexity to your granola, while offering another nutrition-packed punch. Seeds are chock-full of many of the same nutrients you find in nuts…healthy fats, protein, fiber, and antioxidants. Pumpkin seeds, ground flaxseed, chia seeds, sesame seeds, and sunflower seeds are fantastic additions to any granola recipe. Dried Fruits Dried fruits add a delicious sweetness to granola that makes it complete. Raisins, coconut flakes, date pieces, dried apricots, and dried apple are very popular. They’re also loaded with vitamins and minerals. Unsweetened dried berries are full of brain-protective antioxidants. A sour or tangy type of dried fruit adds a nice pop of flavor to counter the sweet. Consider dried cranberries or dried cherries. Whatever dried fruit you decide to use, remember to choose organic, if possible, and with no sugar added. In the case of cranberries, you can find them sweetened with apple juice concentrate. Sweetener Most granola recipes call for a sweetener. Avoid refined white sugar or brown sugar as they have few nutrients and spike blood sugar levels. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Instead, try using maple syrup, coconut sugar, honey, unsulphured molasses, brown rice syrup, or date sugar. These unrefined sweeteners have nutritive value, antioxidants, and minerals. If you have blood sugar issues or follow a low-sugar diet such as the keto diet, maple-flavored monk fruit is a wonderful option. Fat/Oil Coconut oil is a plant-based saturated fat that’s believed to have many healthy and potentially brain-boosting properties. It also maintains its integrity at high temperatures making it great for baking granola. Other healthy oils that work well in granola include olive oil, walnut oil, or avocado oil. Spice Vanilla, cinnamon, all spice, and cocoa have beneficial properties for health. For example, cinnamon has been linked to improved memory and healthy blood sugar levels in the body. Cocoa flavanols may boost brain cognition. They also make granola incredibly delicious. Though not a spice, dark chocolate (made with low sugar or an unrefined sweetener) can make a granola especially delicious while boosting brain health. Get Ready to Create Now that you have the basic healthy ingredients, you’re ready to make your own granola. Try the recipe below and feel free to swap out ingredients as desired. Most homemade granolas, if stored in an airtight container, will last two weeks. If you wish to make a big batch, you can also freeze the granola for later use. Enjoy! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Healthy Granola Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients 3 cups old-fashioned oats 1 ½ cups (walnuts, pecans, almonds) ½ cup seeds (sunflower and chia) ¼ cup unsweetened shredded coconut 1 tsp vanilla extract ½ tsp salt 1 tsp cinnamon ⅓ cup maple syrup ⅓ cup coconut oil melted ⅓ cup dried cranberries (apple juice sweetened) or dried cherries (unsweetened) [/wc_column] [wc_column size="one-half" position="last"] Instructions Preheat oven to 350 degrees F. Line baking sheet with parchment paper. In a medium-sized bowl, mix oats, nuts, seeds, salt, coconut, cinnamon, vanilla extract, and maple syrup together. Spread out evenly on baking sheet. Bake for 20-22 minutes. Take out of oven and let sit for about 30 minutes until cool. Add dried fruit and break apart pieces into clusters. Eat and/or store. [/wc_column] [/wc_row] [/wc_box] 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 Nutritious Foods That Give You More Bang-For-Your-Buck
When it comes to healthy foods, there are a lot of claims out there. There’s a lot of talk about foods referred to as “superfoods,” but it’s important to have an idea of which foods truly offer an exceptionally high amount of nutrition compared to their caloric content. Many people want to increase their intake of important nutrients, especially vitamins and minerals, while not exceeding their caloric needs, which, when done repeatedly over time, can cause problems such as weight gain. Let’s explore some of the best nutrient-dense foods that are all-around beneficial to add to your diet, no matter your health goals. 5 Nutritious Foods That Give You the Best Bang for Your Buck Kale Leafy greens are some of the healthiest foods out there. An overwhelming body of scientific evidence demonstrates the benefits greens have to the heart, kidneys, liver, gut microbiome, intestines, and more. A study published in 2018 found that eating at least ten cups (or 120 grams) of leafy greens per day has the greatest cardiovascular benefit. With heart issues being one of the leading causes of death for both men and women in the United States, prevention is key. Even if you already have heart problems, your heart will still benefit greatly from greens. Kale is rich in calcium, which, in addition to being important for proper bone formation, also helps your nervous system function optimally. It’s also high in vitamin A, which supports healthy skin, eyes, and a robust immune system. Kale also has vitamins C and K. Vitamin C is important for healthy immune system function and collagen formation, which maintains your skin’s elasticity. Vitamin K helps keep bones healthy and is important for helping wounds heal. There are many different varieties of kale, and while their nutrient profiles may differ slightly, choose the one that you like the taste of most. Many people trying kale for the first time like baby kale because it has a milder flavor while offering similar benefits to its fully-grown counterpart. You can typically find curly kale and Tuscan kale in your local supermarket as well. A good way to begin trying kale is to add it into smoothies, soups, or salads. Roasted kale, or kale chips, are a popular way to enjoy this leafy green, too. Chia and Flax Seeds These tiny but mighty nutrition powerhouses pack an incredible amount of nutrients into a miniscule package. They may not look like much, but chia and flax seeds are full of plant-based protein to keep you full longer, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. It’s best to grind your flax seeds just before using them, or you can purchase ground flaxseeds – also called flaxseed meal. These can be added to healthy muffins, oatmeal, or smoothies. Chia Seed Pudding Chia seeds can be made into a pudding by adding two tablespoons of chia seeds to a third of a cup of plant-based milk and letting the mixture set for three hours or overnight. The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc. Dark Chocolate You may be excited to find chocolate on this list, and if so, you aren’t alone. Many chocolate lovers are thrilled to know that chocolate has health benefits. There are two primary health benefits to dark chocolate. The first is flavonols and the second is magnesium. Flavonols may improve brain function and help combat cognitive decline as we age. Many people suffer from memory loss as they age, so adding high-quality dark chocolate to your diet in moderation can be beneficial. One serving of dark chocolate (86% cacao) has 21% of your daily requirement of magnesium. Magnesium is involved in a wide variety of the body’s processes. From nerve function to blood pressure regulation to preventing muscle cramps and promoting more restful sleep, getting enough magnesium is a key factor in preventing many common ailments. Greek Yogurt There's increasing amounts of research about the gut-brain connection and its effects on issues with the brain. Cognitive issues are associated with disruptions to this critical connection between the healthy bacteria in your gut and your brain. Greek yogurt is a good source of probiotics, which may benefit your gut by adding good bacteria that your intestinal tract needs to stay healthy. Although there are conflicting opinions about the benefits probiotics may provide, some studies have demonstrated that probiotics, like those found in yogurt and other fermented foods, can keep your gut and brain happy. The long-term benefit of having a healthy and diverse gut microbiome could be a reduced risk of cognitive problems. Greek yogurt is also a great source of protein. It has much higher amounts than regular yogurt, which is why it’s preferable in this regard. Many people don’t get enough protein at breakfast. Adding Greek yogurt to your morning meal can help you feel more satisfied and prevent you from overeating later in the day. Another great benefit of Greek yogurt is its calcium content. This probably doesn’t come as a surprise since standard yogurt is made from cow’s milk, but it’s still worth mentioning since calcium is involved in much more than giving you strong bones. Calcium also is important for proper function of the nervous system, muscles, hormones, and enzymes. It’s needed for virtually every major bodily process. Try buying plain nonfat Greek yogurt and sweetening it with a bit of honey or stevia. Add fresh fruit, chia or ground flax seeds, and nuts to make a healthy snack or side to your breakfast. Realistic Health Goals Eating healthy can be a daunting task, especially if you’re new to it. When you’re searching for foods that will provide a lot of nutrition, look no further than hearty leafy greens like kale, chia, and flax seeds packed with healthy fats, and Greek yogurt with probiotics. You can even enjoy some dark chocolate, too, and be confident that it’s moving you closer to a healthy lifestyle. Just remember to start implementing changes in a way that’s realistic for you and understand that changing your diet isn’t a linear process. There will be days you check all your “health goal” boxes and days where you’re just doing what you can to get by, and that’s okay! The best way to create a habit that lasts is to anticipate the ebbs and flows that inevitably come with behavior change. Enjoy the benefits of healthy eating! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 Natural Ways to Get a Better Night's Sleep
Wouldn’t it be nice if you had a mental “off” switch you could flip every time you were ready to go to sleep? Wouldn’t it be nice if you could sleep eight hours straight, without any disruptions? Wouldn’t it be nice if you could get restorative sleep every night? I’m guessing you’d say yes to all these hypothetical questions. Sadly, such idealistic notions rarely apply to reality. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of physical and mental issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Though minimal required levels of sleep vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. Sleep Stealers Many factors contribute to millions of people missing out on a good night’s sleep. Here are just a few: Room temperature: Having a bedroom that’s either too hot or too cold may prevent you from getting a good night’s sleep. Light in the bedroom: Light from outside (coming in through blinds/curtains) or inside (from alarm clocks, electronics, power strips, etc.) can simulate daylight and disrupt your internal clock. Excessive noise: A neighbor or roommate’s blaring music, TV, or computer can prevent you from getting peaceful Zzzs. Gadgets by the bed: A computer, TV, or cell phone can keep you from falling asleep since they emit a type of light that can impair the brain’s sleep triggers. Going to bed worried or angry: This can also include obsessive or anxious thoughts and mood issues. Medications: Many medications – including asthma medications, antihistamines, cough medicines, anticonvulsants, stimulants, and SSRIs – can disturb sleep. Caffeine: Too much caffeine from coffee, tea, chocolate, or some caffeinated dietary supplements (especially when consumed later in the day or at night) can disrupt sleep. Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they can have the reverse effect as they wear off, waking you up after a few hours of sleep. Gastrointestinal problems: Reflux, cramps, and diarrhea can prevent or interrupt sleep. Women’s issues: Pregnancy, PMS, menopause, and perimenopause cause fluctuations in hormone levels that can disrupt the sleep cycle. Men’s issues: Prostate problems can cause frequent trips to the bathroom, which can interrupt your sleep. Snoring: Loud snoring can cause you, your partner, or everyone in the house to lose sleep. Shift work: Nurses, firefighters, security personnel, truck drivers, airline pilots, and many others work at night and sleep by day. These shift workers are especially vulnerable to irregular sleep patterns, which can lead to excessive sleepiness, reduced productivity, irritability, mood problems, and long-term health issues. Jet lag: International travel across time zones wreaks havoc with the body’s natural sleep-wake cycle. Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss. These, and other factors, can conspire to steal your sleep. Though there are many things that can rob sleep, there are also many sleep aids that can make a big difference in how well you rest at night. Here are a few things you can do to improve the quality of your sleep. 7 Natural Ways to Get Better Sleep & Improve Your Health 1. Regular Sleep Time Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. 2. Reduce Snoring Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side, with a pillow that keeps your head slightly elevated, is usually recommended to reduce snoring. If you share the room with someone who snores, try wearing earplugs. 3. Clear Your Head Before Bed Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. 4. Get Regular Exercise Physical exercise is one of the most important things you can do to keep your brain healthy. Exercise boosts blood flow to transport nutrients to the brain. It also stimulates the brain to make new cells and tune-up existing cell networks that help the brain self-regulate. However, be careful not to exercise within four hours of the time you go to bed. For some people, vigorous exercise late in the evening generates so much energy it can keep them awake. 5. Don’t Take Naps This is one of the biggest mistakes you can make if you have trouble sleeping. Taking naps when you feel sleepy during the day may disrupt your nighttime sleep cycle. For people who are older, short naps in the middle of the day can be helpful. 6. Use Sound Therapy Instead of being awakened by every noise you hear, try sound therapy. This type of therapy can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, or soft music. Slower classical music, or any music that has a slow tempo of 60 to 80 beats per minute, can help promote the onset of sleep. 7. Natural Sleep Support - Sleep Supplements Getting high-quality sleep is essential for optimal brain and body health. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids can help improve the quality of your sleep. These are 3 of the best natural ways to get better quality sleep… Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to get you to sleep and keep you asleep through the night.* It also includes the calming neurotransmitter GABA, as well as the calming mineral magnesium, vitamin B6, and valerian.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and carry you through your daily sleep/wake cycle.* When taken by mouth, it promotes restful sleep and healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium plays an important role in enhancing GABAs calming actions that allow for sleep; for energy production that helps the brain maintain its internal clock; and with muscle relaxation.* Magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major calming neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian contains GABA and may also work closely with GABA receptors (molecular sensors) on brain cells to help calm brain activity. It supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – recent research suggests greater sleep benefits from taking lower levels of melatonin, as offered in this formulation.* GABA – chemically identical to the GABA neurotransmitter, and proven to enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforce GABA’s calming effects and helps bring on sleep and maintain sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Magnesium Chewables Magnesium is a mineral nutrient essential for over 300 enzymes fundamental to every cell, tissue, and organ in the body.* Sadly, due to the Standard American Diet (SAD), magnesium is one of the minerals most people typically don’t get enough of in the foods they eat. Surveys consistently indicate more than half of all Americans aren’t getting sufficient amounts of magnesium from their foods.* Research has established magnesium’s importance for sleep and for supporting our internal clocks.* Magnesium Chewables tablets help your muscles and your mind relax, promote a positive mood, and help you get quality sleep.* These chewable vitamins include: Magnesium – all three magnesium sources (magnesium citrate, magnesium malate, and magnesium glycinate) are pre-activated and ready for use by the brain and other organs.* These magnesium compounds were carefully selected to be well tolerated and safe to take long-term by people of all ages.* Magnesium Chewables are sugar-free and have a delicious citrus flavor. Each tablet provides 150 milligrams of magnesium, more than one-third of your daily requirement. These vegan tablets are free of poorly-absorbed magnesium oxide, dairy, glutens, corn, egg, yeast, or other allergens, with no artificial colorings or flavorings. Sleep Well These 3 supplements provide safe and clinically proven ingredients that can help you cope with stress, fend off negative or fretful thoughts, and get the great night’s sleep your brain – and body – needs.* Try these natural calming tips today to help you sleep well tonight!* 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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