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Natural Ways to Relieve PMS Symptoms With Your Diet
Here’s a shocking news flash for menstruating women: premenstrual syndrome (PMS) – the bloating, cramping, sensitivity, breast tenderness, and irritability that comes after ovulation and before menstruation – is not an inevitable occurrence. In fact, research shows that you can actually relieve PMS symptoms through diet. That’s great news for the roughly 75 percent of menstruating women who experience any number of PMS symptoms. Experts believe that the hormonal shifts before, during, and after menses play a key role in PMS, but the cause is unknown. That said, many studies have been conducted examining the role diet plays in PMS. It turns out there are specific foods to avoid and foods to consume that can help your body move through the menstrual cycle with fewer problems. So, why suffer any longer? Let’s take a closer look at how food can affect your PMS symptoms… Foods to Avoid Many healthcare professionals recommend eliminating foods that spike your blood sugar and cause bloating during the stretch of time before menstruation. That includes fatty foods, salty foods, and refined carbohydrates. Deep-fried foods, and foods high in saturated fat, are associated with cramping. Sodium (salt) can cause your body to retain fluid, which exacerbates bloating, swelling, and breast tenderness. Also, sugary sodas, cereals, snacks, and pastries are all pro-inflammatory offenders. These refined carbohydrates also spike blood sugar, affecting insulin levels, which can cause intense cravings and moodiness. It’s important to limit your caffeine and alcohol consumption. These are both disruptive to sleep. When your sleep is interrupted, it throws off your hormonal balance – which, in turn, complicates premenstrual hormonal shifts. If you think one cup of coffee won’t hurt, think again. According to well-known women’s health expert, Dr. Christiane Northrup, even if you only drink one cup of coffee per day, eliminating caffeine can make a huge difference for some women. Best Foods to Relieve PMS Symptoms Of course, it’s much more fun to contemplate what you can have than what’s off-limits. Here are the foods and nutrients that were shown to help mitigate PMS symptoms. Enjoy them! Complex Carbohydrates Rich in nutrients, antioxidants, and fiber, complex carbohydrates enter your bloodstream gradually over time causing only a moderate and manageable rise in insulin levels. Complex carbs help curb cravings and level off your mood. Whole grains, sweet potatoes, pumpkin, lentils, beans, and barley are all complex carbs. Many fruits and vegetables are as well. They are usually rich in an array of nutrients and antioxidants, too. Dark Chocolate There may be a reason you crave chocolate prior to menstruation. It contains unique natural substances that may enhance mood, and even trigger an uplifted feeling similar to that of being in love. Chocolate is also rich in iron and magnesium, which help to alleviate a host of PMS symptoms (see below). Just be sure to choose a small serving of quality, low-sugar dark chocolate to receive these benefits. You won’t get them from a cheap, sugar-laden, conventional milk chocolate bar. B Vitamins If you want to quell PMS symptoms such as moodiness, forgetfulness, and bloating, vitamin B6 can help. Additionally, vitamins B1 and B2 are associated with fewer PMS symptoms. You can find rich concentrations of all these B vitamins in foods such as pork chops, salmon, avocados, fortified tofu, and asparagus. Calcium, Vitamin D and Omega-3s Studies suggest that high intake of calcium and vitamin D may help reduce PMS. Also, omega-3 fatty acids have been shown to help with PMS-induced bloating, headaches, breast tenderness, low mood, anxious feelings, and lack of concentration. Great calcium sources are milk, yogurt, kefir, and cheese, as well as cruciferous vegetables, kale, soybeans, and almonds. You’ll find vitamin D in fatty fish (such as salmon or sardines), mushrooms, tofu, and eggs. Omega-3s are abundant in leafy green vegetables, fatty fish, nuts, and flaxseeds. Magnesium Magnesium is known for its relaxing properties. This is especially beneficial when it comes to PMS cramps and sleeplessness. Magnesium promotes calmness, which counters premenstrual irritability and anxiousness. Some magnesium-rich foods include spinach, pumpkin seeds, almonds, lima beans, brown rice, avocados, bananas, and chocolate, as mentioned above. Iron It’s important to increase iron intake before and during your period to replace what you lose each month. Without adequate iron, you may experience premenstrual tiredness. While red meat (preferably a lean cut) is known to be iron-rich, legumes such as white beans, lentils, soybeans, and chickpeas are too, and they have fiber, which further helps to alleviate PMS symptoms. Also, clams, oysters, quinoa, and dried fruit (sugar-free and without added preservatives) are all rich in iron. Bottom line: if you carefully watch your diet, limit caffeine and alcohol while ensuring you get plenty of these nutrient-rich vegetables, healthy fats, and quality proteins, you’ll likely reduce or eliminate many premenstrual symptoms. These foods are also good for your general health too! PMS-free and healthier...what woman doesn’t want that? 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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Avoid These Foods When You Feel Anxious or Stressed
Many people would do just about anything to alleviate their stress and worry. This kind of desperation can lead to making rash decisions, which can have potentially dire consequences on overall health and well-being. Unhealthy Cravings When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. Consider typical comfort foods like mac and cheese, mashed potatoes and gravy, and ice cream. Your brain might crave these foods when you’re stressed. Your brain might even tell you that bingeing on these foods will help alleviate your stress. But, if you listen to your stressed-out brain, you may end up feeling worse. These high carb foods can increase your levels of the stress hormone cortisol. This can make it more difficult to calm your anxious thoughts. Foods that Cause Stress & Anxiousness Foods that contain sugar and gluten can trigger pleasure centers in your brain, which might keep you reaching for unhealthy foods. Let’s look at some foods you should avoid: Corn – Eating corn or corn-based products can make you more anxious and stressed. Corn is high in carbohydrates, which can spike your blood sugar. Corn is also high in starch, which can leave you feeling drowsy and lousy. Sugar – Processed, sugary treats can seem irresistible when you have low mood or energy. Your brain might try to convince you that you’ll have more energy after grabbing a snack from the fridge at home or vending machines at work. However, soon after the sugar rush, you’ll experience an energy crash, which can leave you feeling lethargic and unable to focus. Wheat – Wheat-based products (bread, tortillas, toast, etc.) can be difficult to drop from your diet. When these carbohydrates are processed in your body, they’re immediately broken down into sugar. Gluten in wheat can damage your intestinal lining, but switching to healthier foods – like fruits, vegetables, healthy fats, and proteins – can help enhance well-being. Since stress is one of the most common triggers for emotional overeating, reducing your anxious thoughts can be an important part of improving your eating habits. These 5 calming foods can promote calm when you feel anxious or stressed… 5 Calming Foods to Boost Your Mood & Relieve Stress 1. Poultry Poultry is an excellent source of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, it facilitates circuits that use serotonin, which can then improve your mood. Be sure to purchase organic, free-range poultry that hasn’t been pumped full of hormones or antibiotics. Also, make sure your bird has been kept in an air-chilled case at the store. 2. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The antioxidants in these berries help protect the brain and the rest of the body against oxidative stress, including from toxic pollutants. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Dark chocolate is full of protein and fiber, improves blood flow to the brain, and supports a positive mood and healthy cognition. Multiple research studies have shown that dark chocolate slows down the production of cortisol. Also, chocolate promotes the brain’s release of dopamine and endorphins and boosts serotonin levels, all of which help create a more positive mood. 4. Green Tea Green tea contains GABA, the brain’s major calming neurotransmitter. Additionally, green tea contains l-theanine, which is known for reducing stress and worry while improving mood, focus, memory, and mental alertness. Green tea is just one of the many healthy varieties of tea. Many herbal teas, such as chamomile, have calming properties, and black, white, and red (rooibos) teas are rich in antioxidants. Drinking a cup of warm tea can help relieve stress and lift the spirits. 5. Leafy Greens Spinach is loaded with mood-moderating magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. It’s a good source of fiber and is loaded with vitamin A, potassium, folate, and magnesium. In addition to leafy green vegetables, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. To help boost your calm, try these good mood foods the next time you feel anxious or stressed! 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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5 Natural Ways to Fight Fatigue & Boost Energy
One of our greatest resources is energy. When fatigued, we’re less powerful in our lives and don’t have the energy to do the things we need, or want, to do. Unfortunately, when we’re tired, we often do things that give us momentary energy, but end up leaving us even more depleted. Who hasn’t reached for a sweet treat, cup of coffee, or caffeine-filled energy drink for a quick energy boost? The problem is that sugar and caffeine take more than they give. Like an opportunistic creditor, they rescue us when we’re desperate but slap us with the bill plus interest later. There are healthier actions we can take that yield true, lasting energy. Here are 5 tips, backed by research, that will give you more of this most precious commodity. 5 Natural Ways to Fight Fatigue & Boost Energy and Vitality 1. Get Quality Sleep Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, there’s nothing heroic about depriving yourself of sleep. It’s through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, it’s essential to maintain these functions through quality sleep. So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night. Here are the recommended tips to help you sleep better: Turn off the phone, computer, and television an hour before you go to bed. Screen time activates the mind and makes it harder to fall asleep. Ensure your windows have coverings that will keep light out. Darkness ensures better sleep. Make sure your room isn’t too hot. Run the air conditioner if need be. Your energy levels are worth it! Eating several hours before bed, consuming caffeine after noon, and drinking alcohol are all disruptive to restful sleep. Exercise regularly but not too close to bedtime, as it may keep you up. Write in a journal if your mind is racing or full of worrisome thoughts. Take natural supplements with studied ingredients to support sleep such as melatonin, GABA, and magnesium. 2. Eat Nutritious, High-Energy Snacks Instead of snacking on cookies, crackers, chips, or chocolate when you’re tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks. Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes. The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. You’ll start to enjoy the benefits of even energy. 3. Move Your Body Have you ever noticed how vibrant and energetic people are who exercise regularly? It may seem counterintuitive to expend energy through exercise to increase energy and reduce fatigue, but an overwhelming amount of research shows this to be true. Regular exercise can increase the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. Additionally, exercise increases oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Of course, when your heart and lung health improve, you have more energy to tackle your day. Even a little bit of exercise can energize you. One study of sleep-deprived, young women showed that just 10 minutes of moderate exercise boosted energy levels beyond a 50 mg serving of caffeine! 4. Drink Water Staying hydrated is integral to maintaining healthy energy levels. Many of your body’s daily biochemical reactions require water. If it’s a warm day or you’ve been exercising, your body needs even more water to stay adequately hydrated. Interestingly, a study of men who worked out on a treadmill and lost 1% of their body mass in fluid reported more fatigue than when they performed the same exercise while remaining well hydrated. Water intake recommendations vary depending on gender, age, weight, and activity level – a healthy average is 2 to 3 liters a day. 5. Meditate and Recreate With all the digital communications coming at us on any given day, we need to unplug and be quiet without any distractions – and we need to recreate in nature. It has been shown that practicing brief sessions of yoga and meditation can significantly improve brain function and energy levels. It’s important to remove all distractions when meditating, even sound. Just set a timer and sit quietly. Twenty minutes is enough time to calm the mind, but many people sit for longer. Consider going on a meditation retreat if you really want to throw yourself into it. Nature is powerful. One study found that people’s mental energy was replenished even when they just looked at pictures of nature. Go to the park, take a walk or hike, sit by the lake, go to the beach – just be in a natural environment. Natural beauty can also elicit feelings of awe, which can energize the mind, body, and spirit! These are just several energy-boosting suggestions to get you started, so give them a try. The only thing you have to lose is your fatigue! 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 Best Ways to Reclaim Your Life with a Digital Detox
Why You May Be Ready for a Digital Detox While technology has improved our lives in countless ways, it has also presented many unique challenges. Due to the prevalence of digital devices, people today have grown accustomed to using social media to stay connected with the world. However, overdependence on devices can cause people to feel isolated – which is a double whammy in our stay-at-home existence. Most people place a high priority on maintaining strong connections. Sadly, social media can only provide the semblance of connection to others. "The bitter paradox of social media is that even while connected you can feel isolated." Your Brain and Screens Mounting research suggests that excessive screen time may be linked to cognitive, behavioral, and mood problems. The longing for genuine connection may create a vicious circle where a lonely individual interacts on social media only to feel more alone and isolated. This emptiness may create a craving for a deeper connection that leads to even longer screen sessions. Due to this growing hunger for connection, many have become attached to their devices over time. If left unchecked, this near-obsessive need can lead to digital dependence. Digital Dependence Few would argue that we’re becoming increasingly dependent on technology. For many, the desire to stay connected to the internet 24/7 has become a compulsion. But is there such a thing as digital dependence, and if so, does it come with a price? Leading cognitive neuroscientists (some specializing in “technopathology”) have identified new brain complications linked to society’s widespread reliance upon technology. These conditions range from a kind of separation panic over misplacing a device to hearing a phantom ring when no one is calling. Physical Complications In addition to its unhealthy influences on the brain, screen fixation also can take its toll on the body. Many screen bound individuals live a sedentary lifestyle. Becoming the proverbial “couch potato” can prevent you from maintaining healthy habits such as consistent physical activity, a healthy diet, and proper motivation to set and achieve goals…not to mention much-needed socialization. Remaining sedentary can increase risk factors for many illnesses and can even shorten your lifespan. One study found that internet obsession can even weaken immune function. Sleep Disruptions Spending long hours staring at screens can also disrupt your sleep. This is particularly true at night since the artificial light from screens can delay melatonin production and disrupt your body’s 24-hour circadian rhythms and sleep/wake cycle. Since sleep deprivation is linked to a host of mental and physical issues, it’s best to tuck in your devices at least one hour before you tuck yourself into bed. Bottom line: spending too much time browsing the internet, engaging on social media, watching TV and movies, playing video games, or occupying yourself with any other leisure activity that involves a screen, can potentially steal your health. To prevent the many adverse effects associated with screen fixation, try these 7 simple ways to improve your digital well-being: 7 Ways to Reset Your Mind with a Digital Detox 1. Get Moving When you’re sitting on the couch watching TV or YouTube, your brain isn’t being challenged. Find an outdoor activity (such as hiking, biking, walking, jogging, etc.) you enjoy so much, you’d rather do it than look at a screen. It’s recommended that you get at least 30 minutes of exercise every day, so get moving. 2. Healthy Pleasure Centers Deep inside the brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low mood and motivation are much more likely to occur. Monitor your high-excitement activities, limit video games, and boost your dopamine naturally by engaging in meaningful conversations and fun outdoor activities. 3. Tech Timeout It’s not unusual for parents to limit their kids’ TV or tablet time, so why shouldn’t that same rule apply to adults? Establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, browsing the internet, and posting content on social media, it will allow you to spend more time with family. 4. Streamline Your Screen Time Using devices or playing video games for hours on end can be habit-forming. Excessive screen time has been linked to a greater risk of developing attention problems. Determine a screen time limit each day and use a timer to remind you to disengage from screens and engage with people. 5. Tech-free Bedroom Remove all electronic devices from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can help reduce harmful electromagnetic frequencies (EMF), which might also interfere with your sleep. Creating a relaxing environment, free from the distractions of the outside world, may help facilitate better sleep. 6. One Screen at a Time It’s common for people to use more than one form of technology at the same time. To prevent your attention from being divided by multiple devices, follow the “one screen at a time” rule. This should aid your ability to focus while also giving your overstimulated brain some much-needed downtime. 7. Internet Fast A great way to prevent the onset of digital dependence is to reserve one day of the week for the internet fast. Rather than being glued to a screen all day, find a new hobby, have a quality conversation, start an exercise routine, or enjoy the beauty of the great outdoors. You might be surprised at how many things you can do, and how much fun you can have while taking a break from the internet. Implementing these 7 tips can help limit your screen time, reduce your exposure to EMFs, and improve your mental, physical, and overall well-being. Most importantly, they can help you live in harmony with technology rather than being controlled by it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 Common Myths on Attention Deficit Problems
Attention issues remain one of the most misunderstood and incorrectly treated cognitive and behavioral problems today. This has given rise to many myths about attention issues and the behavioral and learning problems often associated with them. Knowing the facts about this common condition is one of the first steps to finding the most effective solutions for yourself or your child. Let’s take a closer look at some of the common misconceptions surrounding attention deficit issues… Here Are 5 Myths About Having Attention Issues Myth #1: Attention Issues Are a Fad Many experts believe there are multiple types of attention issues, but there's general agreement that “inattention” or attention difficulties and “hyperactivity-impulsivity” or behavioral difficulties are hallmarks of this condition. Many children don’t meet all the formal criteria for attention issues, so physicians and parents must cooperate closely to develop the best corrective program for each child. Myth #2: Everyone Outgrows Attention and Behavioral Problems It’s been assumed that everyone outgrows attention and behavioral deficits by the age of 12 or 13. However, many people never outgrow it and have symptoms that interfere with their daily lives for decades. Approximately half of the children diagnosed with attention issues will have ongoing problems in adulthood. Many adults live their entire lives completely unaware they have attention and behavioral deficits that might be correctable. Others may become aware of their own attention problems while seeking help for their child. Treating adult attention deficit and/or hyperactivity starts by understanding it’s a real health problem that can have a negative impact on you, your family, and others around you. Myth #3: Attention Deficit and Hyperactivity is a Minor Problem Attention issues are a serious societal problem, as revealed by these dire statistics: 33% never finish high school compared to the national average of 8.7% (25% repeat at least one grade) 52% of untreated teens and adults with these problems abuse drugs and alcohol; 19% smoke cigarettes (compared to 10% of the general population) 46% of untreated hyperactive boys will be arrested for a felony by age 16, compared to 11% for controls 21-25% of those incarcerated have been found to have attention problems, according to several studies 75% have interpersonal problems 60% have a higher risk of being involved in a bicycle collision, and a higher than average percentage have motor vehicle accidents, speeding tickets, citations for driving without a license and suspended or revoked licenses They get injured up to 5 times more than others and have more medical visits and emergency room visits. Myth #4: Attention Deficit and Hyperactivity Issues Only Affect Boys Although it’s about three times more commonly diagnosed in boys, this condition also affects girls. Those who struggle with inattentive issues are typically quiet, introverted, and appear to daydream a lot. Girls tend to have inattentive problems as much as, or even more than, boys. Those with inattentive issues often go unnoticed because they don’t draw attention to themselves and usually exhibit fewer behavioral problems. Many of these children, teenagers, and adults are unjustly labeled as “lazy,” “unmotivated,” or “slow.” Myth #5: Medication is the Best Treatment for Attention Deficit and Hyperactivity FDA-approved medications can help people with attention deficit problems, with or without hyperactivity. But, as with other health problems, a comprehensive approach gives a better chance for lasting recovery. Although the approved medications may be helpful for some people, they aren’t effective for everyone and have the potential to cause side effects. Unfortunately, many healthcare providers treat their child and adult patients with a shot in the dark approach, which typically involves throwing a high-powered stimulant medication at the symptom and hoping for the best. Unless the patient has had a full medical assessment, the chances for poor response and/or serious side effects can be substantial. Parents should closely supervise their child’s recovery from attention, behavioral, and learning issues. In addition to medication options, there are many natural alternatives that can help improve attention and behavioral deficits. 5 of the Best Natural Ways to Improve Attention & Behavior in Kids & Teens 1. Get Moving Research shows that physical exercise has substantial, measurable benefits in children and adults with attention problems. Physical activity tends to increase the production of the neurotransmitter dopamine, which is involved with attention span, focus, follow-through, and motivation. A 2019 review in the Journal of Clinical Medicine found that exercise minimizes attention deficit symptoms and even enhances cognitive performance in children with the condition. 2. Reduce Screen Time Using devices or playing video games for hours on end can be harmful and habit-forming. Excessive screen time has been linked to a greater risk of problems with inattention. A 2019 study published in the scientific journal PLOS One found that children with more than 2 hours of screen time per day had a 7.7-fold increased risk of meeting the criteria for attention problems. 3. Try an Elimination Diet Some foods may make attention, learning, and behavior problems worse. To determine if you or your child has a food sensitivity, try a 3-week elimination diet by getting rid of the most common food allergens – artificial dyes (including red dye #40), preservatives, sugar, and artificial sweeteners, gluten, corn, soy, and dairy. In a 2011 study, published in The Lancet, one such elimination diet decreased attention problems in 70% of the children tested. 4. Practice Brain Safety Common accidents, like falling off a ladder, getting into a car crash, or taking a tumble down the stairs can cause a head injury, which increases the risk of problems with attention and concentration. According to research, people with attention deficit and behavioral issues are more prone to having head injuries, particularly student-athletes. Brain safety basics include avoiding high-risk sports, wearing a seat belt when in a vehicle, and always wearing a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis, or rollerblades. 5. Address Sleep Problems Did you know that kids with attention deficit, learning, or behavior problems have higher rates of daytime sleepiness compared with kids who don’t have the condition? According to a study in the journal Sleep, half of such kids have sleep-disordered breathing compared with only 22% of kids without the condition. Sleep issues are also common in adults with attention problems, so be sure to investigate anything that might disrupt your sleep. Though these natural treatment ideas may help you or your child, what works for one person may not work for another. It’s important to treat your condition with a comprehensive approach that includes education, support, exercise, nutrition, personalized supplements, and proper testing. With over 30 years of clinical practice, the Amen Clinics uses the least toxic, most effective means to assist children and adults with attention, cognitive, or behavioral problems. To learn more about the full range of services at Amen Clinics, or to set up an appointment, please call 888-288-9834. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Stop Negative Thoughts & Self-Talk
When considering ways to improve the overall health of our brain and body, we tend to focus on getting consistent exercise, achieving restful sleep, and eating a healthy diet (accompanied with quality nutritional supplements). But what about thoughts? It’s estimated that 60,000 thoughts run through our minds each day. What effect do they have on our health, happiness, and well-being? Thoughts Are Powerful Our thoughts are powerful and can have a profound effect on the way we feel. They can even trigger physiological responses in the body. “Whenever you have a sad thought, an unkind thought, or a hopeless thought – such as ‘I’m never going to land my dream job’ – your brain pumps out a dose of chemicals that makes you feel bad. On the flip side, conjure a happy, loving, or encouraging thought, and your brain gives you a blissful jolt of feel-good chemicals.” - Dr. Daniel Amen Habitual negative self-talk trains the brain to see things pessimistically. Researchers believe that negative thinking effectively rewrites our neural networks, reinforcing pathways in the brain that make it more likely we’ll continue seeing the glass as half empty. Additionally, having negative thoughts can reduce activity in the area of the brain involved with self-control, judgment, and planning, which can lead to poor decisions. These patterns of negative thought can cause a downward spiral. So, exactly how can you turn around negative self-talk? Automatic Negative Thoughts The first step to finding liberation from negative thinking is to recognize that our thoughts frequently tell us things that just aren’t true. They tell us lies that cause us to feel emotionally down. They also can randomly pop into our minds without permission. Dr. Amen refers to them as Automatic Negative Thoughts (ANTs). To a greater or lesser extent, we all deal with them. ANTs generally fall into one of these nine categories: 1. “All or Nothing” Thinking – Thoughts that are all good or all bad. 2. “Always” Thinking – Thinking in words like always, never, no one, everyone, every time, everything. 3. Focusing on the Negative – Only seeing the bad in a situation. 4. Fortune Telling – Predicting the worst possible outcome to a situation with little or no evidence for it. 5. Mind Reading – Believing that you know what another person is thinking even though they haven’t told you. 6. Thinking with Your Feelings – Believing negative feelings without questioning them. 7. Guilt Beatings – Thinking in words like should, must, ought, or have to. 8. Labeling – Attaching a negative label to yourself or someone else. 9. Blame – Blaming someone else for your problems. Do you recognize any of these in your own thinking? For your health and well-being, it’s important to do something about these types of thoughts. If you leave your ANTs unchecked, they can color your perceptions and wreak havoc in your life. How to Stop Negative Thoughts Numerous studies show that combatting negative thinking helps us feel better. You can start exterminating your ANTs by challenging them with these four questions: Is it (the negative thought) true? Can I absolutely know that it is true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? Whenever an ANT enters your mind, write it down. Then apply these questions and you should start to feel the freedom that comes from clearing your mind of negative thoughts. 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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Why Eating High-quality Fish Is Good for You
Do you get enough fish in your diet? (If you don’t enjoy the taste of fish, keep reading for a healthy alternative to eating fish). 4 Major Benefits of Eating Fish There are many evidence-based reasons to eat a diet rich in fish. One reason is that fish supply high-quality protein and many vitamins and minerals. Fatty fish – such as salmon, mackerel, herring, sardines, lake trout, and tuna – are particularly rich in fat-based nutrients like vitamin D. Here are 4 other major health benefits of eating fatty fish: 1. Heart Health- The omega-3 fatty acids in fish are important for improving cardiovascular health, promoting healthy triglyceride status, and supporting healthy blood pressure regulation. 2. Mood Support- Numerous studies have shown that omega-3 fatty acids in fish can help improve mood, self-esteem, and coping with distraction and stress. 3. Improves Attention- Omega-3s have been shown to reduce stress and anxiousness, and improve attention and behavior in children. 4. Brain Boost- An important reason to eat fish is because of its omega-3 fatty acids help preserve memory and protect brain circulatory function. Facts About Fatty Acids Fish oils are oily fats found in fish, particularly cold-water fish, and in marine oils from other sea life such as krill. These oils are rich sources of functional omega-3 fatty acids. Our cells are equipped with membranes, thin sheets of molecules, that manage most of our life functions. We need a variety of fatty acids for our cell membranes to function, including omega-3s. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are major building blocks for the membrane systems and are needed for a diverse range of essential life functions. EPA + DHA Each of our nearly 30 trillion cells needs EPA and DHA. The only practical way to ensure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6s and not nearly enough omega-3s. Also, most of the omega-3s we do get are not long-chain and must be converted to EPA, which is less than 5 percent efficient; then EPA must be converted to DHA, which is an even less efficient conversion. As a result of this complicated process, most people worldwide have poor nutritional status of EPA and DHA. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get nearly enough EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish. Certain commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6 fatty acids and often carry toxins) and try to get salmon and other cold-water fish from Alaska, the Arctic Circle, or the Antarctic, where the ocean waters are the least contaminated. Purity and Safety While the desired omega-3 fatty acids reside in the fatty tissue of fish, so can environmental toxins. Oil derived from these tissues often contains high levels of these impurities. That’s why it’s dangerous to consume fish caught in ocean zones that are known to be contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will bioaccumulate heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the body of water in which they feed. These contaminants often end up in the flesh of the fish, as well as in the oil derived from such flesh. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine, and reproductive systems, and essentially all the organs. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. For those concerned over the impurities in fish or who don’t enjoy the taste of fish, BrainMD offers an advanced liquid omega-3 fatty acid supplement… Liquid Fish Oil Supplement: Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Why You Should Try Omega-3 Power Squeeze: Quality Sourcing - Sourced from wild-caught fish species (mainly anchovies) that are pelagic (don’t feed on the bottom and therefore pick up fewer contaminants), the fish oil in Omega-3 Power Squeeze undergoes the most advanced purification processes in the supplement industry. Ultra-safe - The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances. It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste. Well Absorbed - The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils. However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold. Pleasant Tasting - One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils. Healthy Pregnancy - Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding. Also, the US National Academies recommend omega-3s for toddlers and older children. Children aged 1-3 can take a half tablespoon every other day. Allergy-Free - Omega-3 Power Squeeze is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze 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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How to Improve Focus & Concentration Naturally
Having the ability to stay focused on the task at hand is nearly a superpower in today’s world. Think about all the distractions we encounter from our digital devices alone: multiple social media apps with direct messaging and alerts; phone calls and voice mails; text messages; news; multiple email accounts; games; music, and more – all jockeying for our attention. Our mental focus and energy reserves start being taxed the moment we wake up and check our devices. The onslaught of information and stimulation we receive all day long can exhaust us even more. We consume caffeine – and then wonder why we can’t sleep. Lack of sleep, of course, inhibits our ability to focus. It’s a vicious cycle. How many of the 64 percent of American adults who drink coffee every day and the 50 to 70 million of us who have issues with sleep also have trouble with mental focus? Probably a lot. Focus Busters The ability to focus is influenced by age, of course. As we grow older, we actually maintain focus, but our ability to filter out what doesn’t need our attention gets worse. Digital communications and devices increasingly compete for our focus and concentration no matter our age. Researchers took note of this more than 15 years ago. At that time, a University of London researcher surveyed 1,100 subjects to examine the effects of their email and text messaging behavior. Among a number of negative impacts observed (including IQ), the findings compared the loss of mental sharpness to be on par with losing a night’s sleep. A 2019 survey of nearly 2,000 Americans showed that participants checked their mobile phones an average of 96 times a day. Each time we interrupt what we’re doing to check our phones, we break our focus. It then takes time and energy to regain our concentration and resume our task. What is a digitally dependent person to do? How to Improve Focus and Memory There are specific actions we can take to flex our focus muscle. Here are several science-backed actions to boost your power to concentrate: 1. Brain games. Some brain games are good – especially for older adults. Spending just 15 minutes a day, five days a week on games such as crossword puzzles, memory games, chess, sudoku, and jigsaw puzzles can improve concentration. It also can boost memory! 2. Get active. Increased concentration is among the many benefits of regular exercise. Keep it simple at first: take the stairs, walk your kids to school, get up early, and take a 20-minute jog. Do the exercise before you need to focus or when you need a brain refresh. 3. Clear your desk. Our ability to concentrate is innately linked to blocking out distractions, including visual ones. So, clear your desk of papers and other work. And then clear your computer desktop of anything distracting, too. 4. Mindfulness training for concentration may help improve focus and memory. There are many meditation options available online or in communities. Seek one out. 5. Silence or turn off digital devices. When you really need to focus, turn off everything digital that may interrupt you. That includes the phone, email, and all of the alerts and notifications that come from your phone. Focus & Energy: The Natural Substitute for Caffeine BrainMD created a nutritional supplement called Focus & Energy to combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages. The formula features a high-potency, decaffeinated green tea extract that enhances delivery of oxygen and nutrients to the brain. It also includes choline, a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning. A choline deficiency can result in poor concentration and memory, mood changes, and other cognitive impairments, especially as someone ages. Focus & Energy also includes potent adaptogens: rhodiola, ashwagandha, and ginseng. Adaptogens are a class of herbs that help protect the body against the draining effects of stress. They help the body adapt to a host of different stressors. Rhodiola (Rhodiola rosea) acts swiftly and has been shown to combat fatigue, support a positive outlook, and improve physical and mental performance. It increases available energy during the day and supports restful sleep at night. Ashwagandha (Withania somnifera, root/leaves) is used in Ayurvedic medicine, helps the body to stay calm and mentally focused amidst stress, and has been associated with improved memory and attention. Asian Ginseng (Panax ginseng) helps to improve focus, memory, and overall well-being. You can break the distracted mind/low energy cycle that so many of us fall into. With these simple concentration-boosting actions and some nutritional brain support, you can naturally improve your ability to focus and enjoy more energy, while keeping digital distractions in check. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD.
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5 of the Best Ways to Avoid Post-Workout Muscle Pain
Whether you’re new to exercising or have been working out for many years, one thing you’ll notice is how sore your muscles can get after a workout. Though completely normal, muscle soreness can be extremely unpleasant and can even lead to long-term problems if not treated properly. Dealing with DOMS Exercise enthusiasts and physiologists use the term DOMS (delayed onset muscle soreness) to refer to the 24 to 48-hour period after a workout when muscle soreness can be at its peak. DOMS can occur when muscles are pushed beyond what they’re used to, which is especially common for those new to working out or those who have tried a new exercise that focuses on a different muscle group than normal. Many scientists and sports medicine experts believe that tiny tears in muscle fibers, along with accompanying inflammation, can cause the kind of discomfort frequently experienced with DOMS. If muscle pain is minor, it’s probably just an indication that your body is adjusting to the new fitness routine, and that your muscles are getting stronger. However, overexerting can cause muscle tears or other serious injuries. To help relieve the short-term effects of DOMS and prevent long-term injury, follow these 5 steps to help ensure healthy muscle maintenance. 5 Ways to Help Your Muscles Recover After a Workout 1. Hydrate – It’s vital to stay sufficiently hydrated when exercising. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 2. Stretch – This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. 3. Massage – Massaging tight or aching muscles can aid your post-workout recovery. If financially feasible, getting a sports massage is ideal for relieving sore muscles. At home, you can use a foam roller to help release stiffened muscles (or even a lacrosse ball or small piece of PVC pipe). 4. BCAAs – Branched-chain amino acids are made up of three essential amino acids: isoleucine, leucine, and valine. BCAAs are commonly found in protein-rich foods or supplements, and help rebuild muscles at a quicker rate. Those who maintain a low-protein diet typically will experience slower muscle recovery, which may lead to muscle atrophy. 5. Protein – Protein is vitally important to building, preserving, and repairing muscle, which is especially true of strength training. Consuming high-quality protein fuels the body with amino acids, which are particularly helpful for muscle energy production and muscle recovery. Most adults need an average of 45-100 grams of dietary protein daily, depending on their weight, activity level, and metabolic demands. Benefits of Protein Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Getting adequate protein can improve brain and body function by: Staving off hunger Improving focus Stabilizing blood sugar Boosting energy Accelerating weight loss Enhancing cognition Plant-based Protein The health benefits of plant-based, nutrient-dense diets are being recognized by many nutrition experts. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey or soy protein. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey, and soy proteins. Meeting these exacting standards, BrainMD has formulated a complete, plant-based protein powder… OMNI Protein Powder OMNI Protein has taken plant-based protein powder to the next level. Its proprietary, plant-based protein blend is combined with branched-chain amino acids, glutamine, and an array of plant digestive enzymes to ensure a great-tasting, fiber-rich formula that pleases the palate, nourishes the body, and aids in muscle building and exercise recovery.* OMNI Protein contains no soy, dairy, sugar, artificial colors, sweeteners, flavors, or GMOs, and delivers 22 grams of complete protein! It’s the ideal supplement for those looking to improve their protein intake in an easy and versatile way.* OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder 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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How to Naturally Increase GABA for Better Sleep
Wouldn’t it be wonderful to have a natural, mental, and physical “off” switch to downshift your brain and body at the end of the day? In these stressful times, relaxation and restful sleep are more important than ever to well-being. If you’re feeling stressed out or are unable to unwind, instead of turning to a glass of wine, refined carbohydrates – or worse, prescription medication – consider healthier ways to unlock your body’s natural ability to remain calm. One healthy way to promote R&R is to get more of the amino acid gamma-aminobutyric acid (GABA) into your diet through foods or supplementation. Think of GABA as a calm balm for both the mind and body. Here’s how it works. GABA for Sleep and Relaxation GABA is naturally produced within the body, where it functions as a neurotransmitter. Neurotransmitters are the brain’s messengers, which move from one neuron to another to relay information. Some neurotransmitters induce activity while others inhibit activity. GABA is the key inhibitory transmitter of the brain. What does that mean? GABA helps to slow down your brain’s neuron activity and decreases activity in the central nervous system. In other words, it helps to calm worrisome, ruminating thoughts, as well as balance mood, alleviate painful sensations and relax the body. Supporting healthy sleep with GABA supplementation has gained traction in recent years. What the Research Says Though research on GABA supplementation and sleep is limited, some scientific studies indicate promising results. One study showed that subjects who took GABA fell asleep more quickly and enjoyed better sleep quality. GABA has mild relaxation properties that support a balanced mood and restful sleep. Lower activity of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry. How to Increase GABA You can eat GABA-rich foods and/or take GABA supplements to help support your body’s ability to unwind. GABA Foods The best way to get GABA in your diet is to eat an abundance of the plant foods that contain GABA. What’s more, the foods that contain GABA are also highly nutritious. You’ll be supporting your overall health and your body’s relaxation mechanisms at the same time! GABA-rich foods include cruciferous vegetables, beans, peas, tomatoes, spinach, mushrooms, sprouted grains, rice (particularly brown rice), and chestnuts. Also, enjoy fermented foods (kefir, yogurt, tempeh, kimchi, etc.) and oolong and white teas, which all naturally contain GABA. GABA Supplements A simple and easy way to ensure you get plenty of GABA is through supplementation. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Calming Support 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. This formula can help calm your racing thoughts to help prepare you for sleep; it doesn’t cause drowsiness, so it’s safe to take during the day. It includes: GABA – 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, this unique amino acid can have calming and relaxing effects while preserving mental focus. Lemon balm (Melissa officinalis) – a member of the mint family that has been used as a medicinal herb for over 2000 years, lemon balm increases 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 mind and body relaxation, the calming of racing thoughts, and in promoting overall sleep quality. Vitamin B6 – also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps the brain produce the neurotransmitter serotonin, which helps promote relaxation and enhance mood. This formula can help facilitate the production of calming brain waves, correct stress-causing nutritional deficiencies, and promote relaxation. GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep and can help you too! At BrainMD, we’re dedicated to providing the highest purity nutrients 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.
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Concussion Rescue: Strategies for How to Treat a Concussion
Like many of you, part of my weekends involves escorting my children to various sports games and practices. One particularly chilly day in November during my 12-year-old son’s basketball game, our team was playing against an especially aggressive opponent. I turned my head away from the game for a minute to help my 6-year-old get a snack. I heard the crowd go silent, then a resounding thud reverberated around the court. David’s Injury David, one of the boys on my son’s team, had taken a hard shove that knocked him straight off his feet. He landed flat on his back and slammed his head onto the floor. The coach rushed over as he lay there crying. He stayed down, disheveled, then was helped to his feet and over to the bench. Although David never appeared to lose consciousness, he had a splitting headache for the rest of the day and was very fatigued. I found out later that he was seen by his pediatrician and told to stay out of school for a week and rest. Following his doctor’s advice, when he finally attempted to go back to school, he found it difficult to concentrate and focus on his schoolwork. The headaches began to reappear and he had light sensitivity in school – especially under the fluorescent lights which never bothered him before. He was more irritable and seemed to be in a bad mood all the time. He was not his normal happy self. A Better Way to Heal Your Brain After a Head Injury As a naturopathic physician at Amen Clinics with primary experience in psychiatry and the author of Concussion Rescue: A Comprehensive Program to Heal Traumatic Brain Injury, unfortunately, I see this all too often in my practice. Patients receiving dated recommendations from doctors not looking at the whole picture. Current Concussion Protocol The current treatment for concussions and TBI (traumatic brain injury) is rest and time. These are helpful, but there is more that you can do. Imagine a sprained ankle. We’ve all heard of the R.I.C.E. approach (Rest, Ice, Compression, Elevation) to healing and have been told to apply this immediately. My strategy for treating a concussion or traumatic brain injury is akin to that. Concussion Rescue Healing Protocol To treat a head injury, I recommend supplements to quench inflammation, antioxidants to reduce oxidative damage, a dietary strategy to help get the brain the fuel it needs to heal, and the right kinds of exercise at the right time. Fortunately, in David’s case, I was able to help his mother develop a strategy that put David’s brain into a healing state instead of allowing his brain to suffer the cascade of events that happen in the brain after a concussion. While David did take it easy and rest for much of the week following his injury, once put on a plan, his symptoms rapidly began to improve. Several weeks later, he had no symptoms and had returned to his happy self. Bringing Concussion Rescue to the Masses There are over 2 million head injuries a year. I know that not everybody can come to our clinics for treatment, so I wanted to develop a program that you can follow from home. My new online course, Concussion Rescue, is a 15-lesson comprehensive online course designed to put you on a path to brain repair and recovery. This course will show you how to start healing your brain now. That alone can change your life. You’ll learn how to choose which foods to eat to promote healing, simple lifestyle strategies that make a big difference, which supplements to take, along with techniques to retrain your brain, and so much more. Concussion Rescue walks you through the exact protocols I used with David and my patients at Amen Clinics. To learn more about my new Concussion Rescue online course, head here. If you have friends or family members who are interested in learning how to heal from a concussion or head injury, please share this course by forwarding this article to them. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Steps to a Truly Healthy Lifestyle That Lasts
You can make a commitment to adopting healthy habits at any time of year – and at any moment, including right now. The challenge is, how do you take healthy lifestyle tips and make them stick? Here are some strategies on how to get healthy. Readiness to Change Interestingly, researchers looked at people who made New Year’s resolutions and found that those who were ready to take action and commit to effecting change with a resolution were 10 times more likely to succeed than those who were not yet ready to commit to a plan of action. Readiness is key! One way to ready yourself for a change involves looking at any unhealthy behaviors and honestly assessing what they’re costing you. After looking closely at an unhealthy habit, you may find yourself ready to try something new. The American Psychological Association provides the following recommendations for making lasting changes in life: Make a realistic plan that is specific and doable Start small Change one behavior at a time Involve a buddy Ask for support 5 Steps to Living a Healthier Life Let’s start by addressing the low hanging fruit. That is four of the major lifestyle factors that drive illness: poor diet, inactivity, tobacco smoking, and overconsumption of alcohol. 1. Improve Your Diet Too often, people look at diet in terms of losing weight. Don’t! Instead, look at diet in terms of fueling your brain and body. Achieving a healthy weight often results when you eat for your brain and body health. Try eating brain-healthy foods – quality, lean hormone-free proteins eaten throughout the day in smart portions; colorful fruits and vegetables that contain loads of brain-protective antioxidants, nutrients, and vitamins; low-glycemic, high-fiber carbohydrates that don’t spike blood sugar; and brain-fueling and heart-healthy fats that come from olive oil, fish and nuts. Tip: A simple, manageable start could be eating more vegetables with each meal. 2. Move Your Body Physical exercise can boost blood flow, which benefits your brain and entire body. Even moderate exercise can help increase energy. Oh, and it can reduce food cravings, too! Tip: You don’t need to join a gym or run a marathon. Start by simply walking outside a few times a week. Build from there. 3. Stop Smoking and Drinking Alcohol Most of us know that smoking tobacco and excessive alcohol consumption are risk factors for a host of illnesses. They simply aren’t consistent with a healthy lifestyle. If you quit smoking and limit your alcohol consumption, you’ll have boosted your health significantly. Tip: If you’re a smoker, the good news is that plenty before you have quit. In fact, more than three out of five adults who have ever smoked successfully quit, the CDC reports. You can do it! 4. Get Better Sleep Did you know that roughly 70 million Americans struggle with sleep? Sleep affects mood, immune function, memory, and the ability to concentrate. The Sleep Foundation recommends 7 to 9 hours of sleep for adults. Tip: Start small by making your bedtime 15 minutes earlier each night for a week. 5. Fortify Your Brain Your brain is what directs every decision you make. Support its optimal function with brain directed nutrients. BrainMD has a formula designed to do just that. Brain & Memory Power Boost is designed with seven key ingredients that are clinically proven to support healthy mental connectivity, sharpness, and sustained focus, as well as healthy brain circulation. Tip: Start by taking an essential supplement like Brain & Memory Power Boost every day. Then, add other brain healthy supplements as needed. Final Thought Give yourself time and space to develop healthy habits. Celebrate the simple, lasting changes you make. Living a healthy lifestyle happens one change at a time. Continue to educate yourself about health and savor the ongoing benefits of living a healthy lifestyle! 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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