Skip to content
Wellness Blog
What Are the Best Types of Plant-Based Milk?
We all know that milk is good for building strong bones and teeth, right? The dairy industry has gone to great lengths to convey that message, especially to parents concerned for the health of their children. But is the ever-expanding selection of milk alternatives in the dairy section proof that cow’s milk is unhealthy? And, are non-dairy options, like soymilk, any better? Let’s take a closer look… The Trouble with Milk Despite being high in protein and important vitamins and minerals – like the B vitamins, calcium, and phosphorous – cow’s milk also carries a unique sugar called lactose. Beginning as early as 1 year of age, fewer than 1 in 3 humans produce sufficient amounts of the enzyme lactase, which is needed to break down lactose and properly digest milk. Without enough lactase in your gut, lactose remains undigested and becomes fermented by bacteria in your intestines, resulting in an array of gastrointestinal issues that are commonly referred to as lactose intolerance. But even if your body can break down lactose, it’s converted to galactose and glucose, which elevate blood sugar and can cause an unhealthy inflammatory response. Milk also carries a protein called casein, which has gluten-type properties. Casein is an excitotoxin in the brain that can cause problems for many people, even if they aren’t lactose intolerant. When left unchecked, excitotoxins can lead to brain inflammation and neurodegenerative issues. Some other milk proteins have a high potential to cause allergic reactions. By some estimates, 2-3% of kids under the age of three are allergic to cow’s milk. Many people avoid milk because it contains animal products. Others are concerned about possible contaminants like antibiotics, hormones, or pesticides. All are valid reasons to move on from cow’s milk and seek out a healthier alternative. Unfortunately, that search often leads to soymilk. The Trouble with Soy Soymilk comes from soybeans or soy protein isolate. It’s typically thickened with vegetable oils to enhance taste and give it a creamy consistency. Soy is often marketed as the miracle food that can replace dairy. This is grossly inaccurate. In truth, unfermented soy can contain substances harmful to your health, including: A high concentration of lectins which are carbohydrate-binding proteins that can damage the cellular lining of the intestines and contribute to leaky gut, poor absorption of nutrients (including other proteins), and the death of intestinal cells Anti-proteases, proteins which block the body’s protein-digesting enzymes Condensed tannins, which reduce the overall digestibility of soy proteins Large amounts of omega-6 fatty acids, which in excessive amounts can lead to systemic inflammation A substantial amount of phytic acid, which is believed to reduce intestinal absorption of vital minerals These various antinutritional soy factors can contribute to long-term health problems. For all these reasons, it’s best to look elsewhere for a replacement for cow’s milk. 4 Healthy Plant-Based Milk Options You’ll Go Nuts Over 1. Almond Milk Almond milk has a smooth texture and a mild, nutty flavor. It’s often added to coffee, teas, and smoothies or used in desserts, baked goods, or in a bowl of cereal. Though almond milk is low in protein and fiber (due to the removal of the outer skin), it’s also low in calories and fat and is a natural source of vitamin E. 2. Cashew Milk Made from whole cashews or cashew butter, cashew milk has a sweet, creamy, and nutty taste, which makes it ideal for thickening smoothies and as a coffee creamer/sweetener. It’s low in carbohydrates and sugar and has less than one third the calories of cow’s milk. Unfortunately, cashew milk is relatively low in protein. 3. Coconut Milk Though it’s in the name, coconuts can only broadly be considered a nut (botanically speaking, they’re a fibrous, one-seeded drupe). Coconut milk has one-third the calories and half the fat of cow’s milk, but also has less protein. Coconut milk contains medium-chain triglycerides (MCTs), which may aid in weight loss, help reduce high cholesterol, and stoke the metabolism. 4. Macadamia Milk Fairly new to the market, most of the nuts in this milk (which only make up 3% of the beverage, the rest is water) come from Australia. Macadamia milk is creamier and richer than many other non-dairy milks and is perfect for coffee or smoothies. Though lower in protein than cow’s milk, macadamia milk has about half the fat and is a rich source of monosaturated fats, which may help regulate blood cholesterol levels. Other Plant-Based Milks If you have a nut allergy, you might want to try one of these other plant-based milk options. Oat Milk Oat milk is made from, you guessed it, oats. It’s high in total fiber as well as beta-glucan, a soluble fiber that helps to lower cholesterol (particularly LDL cholesterol) in the body. Unfortunately, some manufacturers add ingredients like salt, oils, and gums to their products to improve their taste and texture. Rice Milk Rice milk comes from white or brown rice and water. Like oat milk, rice milk contains added ingredients to enhance its flavor and consistency. Rice milk is the least allergenic of non-dairy milk, but has twice the carbohydrates as cow’s milk, and contains high levels of inorganic arsenic. Lesser known is hemp milk (though derived from the hemp plant, hemp milk only contains trace amounts of THC), and quinoa milk, which is made from the seed of the gluten-free quinoa grain. For those seeking non-dairy options, there are many types of plant-based milk to choose from, with more being added all the time. Whether necessitated by health decisions or just a desire to switch things up, these are just a few alternatives to cow’s milk you can use in your foods, beverages, and smoothies. Try one of the milk varieties above and let us know what you think below. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
6 of the Best Ways to Manage Your Child’s Attention Issues
Attention issues remain one of the most misunderstood and incorrectly treated issues today. Focus challenges can have a negative impact on brain function, which is especially true for children and teens. Unfortunately, the rapid rise of attention problems is making it more difficult for many young people to remain organized, stay on task, and complete projects on time. Your child may have an attention issue if they exhibit one or more of the following: Impulsivity Distractibility Restlessness Forgetfulness Shifting attention Procrastination Though there are many harmful or ineffective ways of dealing with attention issues, here are 3 common ones… 3 Unhealthy Ways to Cope with Attention Issues 1. Ignore It Unaddressed attention issues can have alarming consequences. They’re associated with higher incidences of academic problems and low self-esteem. Simply ignoring the problem won’t make it go away and may cause long-term complications. 2. Medicate It Attention issues can be aggravated by a variety of factors, including diet, environmental toxins, and limited physical activity. Using medications to treat attention problems is a poor solution since, in many cases, medications only provide temporary relief and may make attention struggles even worse. Medications also come with serious side effects, which might compound the original issue. 3. Overdo It Filling your child’s schedule with too many distractions and stresses can make an attention problem worse. Simplify your child’s schedule and only include beneficial activities that your child enjoys. If your child complains of boredom, you can always add activities back to find a happy balance. 3 Healthy Ways to Cope with Attention Issues 1. Energize with Exercise Getting the heart pumping accelerates blood flow to every part of the body. Exercise causes the brain to release neurotransmitters, including dopamine and serotonin, which aid with attention and help calm hyperactivity. Choose exercises your child will love – whether it’s dancing, swimming, running, or just walking fast – and work those physical activities into their daily schedule. Helpful Tip: It’s recommended for kids to get a minimum of 30 to 45 minutes of exercise every day. 2. Eat Healthy Foods The sugar-filled, pesticide-laden, high glycemic standard American diet (SAD) leads to increased distractibility and decreased energy. For people who struggle with attention and focus, a healthy fat, smart carbohydrate (vegetables, fruit, and sweet potatoes), high fiber, quality protein (fish, skinless turkey or chicken, beans, and raw nuts), and low glycemic diet can have an overall positive effect on brain function. Helpful Tip: It’s especially important for your child to eat protein with each meal and snack, which helps to stabilize blood sugar levels and maintain focus. 3. Get Quality Sleep Many people with attention issues find it difficult to fall asleep or wake up frequently during the night. Sleep problems drain energy levels and can interfere with work, school, and relationships. It’s essential that you help your child stick to a regular sleep schedule – it’s recommended that they get 7 to 9 hours of sleep each night. Helpful Tip: To help improve your child’s sleep, turn off the TV, stop video games, and put away all devices 1-2 hours before bedtime. Since attention issues aren’t a simple problem, coping is not a one-size-fits-all solution. The good news is that there are many things you can do to help your child have better focus and energy. One of the best ways to support your child’s attention is with high-quality, brain healthy supplements. Attention Support Attention Support can increase your child’s attention span while helping them stay relaxed and calm.* Its ingredients were picked for their clinically proven benefits for attention, concentration, calm, and overall self-control.* It also promotes healthy memory and learning in both children and adults.* This formula includes 6 potent, attention-boosting nutrients: Choline – a vitamin-like nutrient that supports the brain’s production of acetylcholine, a key neurotransmitter for attention, learning, and memory* Magnesium – magnesium is fundamental to the brain’s ability to generate energy, maintain its nerve cell connections, and conduct the electrical activity that underlies all its functions* PhosphatidylSerine (PS) – as a cell membrane building block, PS is highly concentrated in the brain and is clinically proven to support healthy attention, learning, and memory* Pycnogenol® – a uniquely powerful antioxidant concentrate that promotes the delivery of blood to the brain, Pycnogenol® is the most extensively researched of all the herbal antioxidants* Vitamin B6 – an essential cofactor for a number of enzymes involved in the production of several neurotransmitters linked to attention and healthy mood* Zinc – an essential mineral, required by at least 100 enzymes and crucial for antioxidant protection of the brain* Attention Support can provide your child with the nutrients they need to stay focused and productive.* There are many simple tools you can use to manage attention issues at home. Hopefully, these tips will help improve your child’s attention and set them up for success in school and life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Attention 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.
Learn more
Best Foods to Eat Pre & Post Workouts
We all know the discipline it takes to get in a good workout, whether it’s an aerobic activity or focused strength training. Why not optimize your efforts with the very best nutrition? Fueling your success is easier than you think. Let’s start with pre-workout foods. Best Foods to Eat Pre-Workout Before you eat anything, drink water! Hydration helps to sustain you and can enhance athletic performance. If you work out in the morning, be sure to wake up early enough to eat something 30 to 90 minutes before you start your exercise – and keep the portion small. Protein Protein is vitally important to building, preserving, and repairing muscle, especially with any kind of strength training. Resistance exercise damages the muscles but consuming protein fuels the body with amino acids, including branched-chain amino acids, which are particularly helpful to recovery. The American College of Sports Medicine says that having pre-exercise protein improves body composition by increasing your metabolism up to 48 hours after exercise, which basically means you’ll get stronger and leaner! Carbohydrates Fuel your body with complex carbohydrates to increase energy before a workout. Great complex carbs to eat are fiber-rich fruits like bananas, berries, or apples. Complex carbohydrates have lower glycemic index scores than foods containing simple carbohydrates (i.e., sugar), and they help your body maintain healthy blood sugar levels throughout your workout. Protein + Carbs for Best Results A host of studies suggest that protein and carbohydrates together make a perfect pre-exercise snack or meal. Some examples are Greek yogurt (it has super high protein content) and berries, a banana and nut butter, an egg on whole-grain toast, oatmeal with protein powder mixed in, a low sugar/quality protein powder drink, or apples and almond butter. What to Avoid Pre-Workout You have the “dos,” now here are the “dont's.” Don’t eat a lot of fat and don’t eat refined, simple sugars. Fat takes too long to digest; your body can’t readily use it. And sugar will cause your blood sugar to spike and then crash. Best Foods to Eat Post-Workout When you work out, your muscles deplete their glycogen stores for fuel. Also, some proteins in your muscles suffer damage. Your body immediately tries to replenish glycogen and repair and regrow muscle proteins. Carbohydrates and Protein You can help facilitate this natural process by fueling up with...you guessed it, carbohydrates, and protein. Just remember that strength training requires more protein replenishment and endurance sports require more carbohydrates. As long as you get both, you’re covered as consuming both carbs and protein after exercise can maximize protein and glycogen synthesis. Healthy Fat While a fatty meal is not recommended after a workout, a moderate amount of omega-3 fatty acids, like the fat you find in salmon or tuna, does deliver beneficial anti-inflammatory and reparative effects. The same small meals that are good pre-workout are also good post-workout. For more substantial meals, include salmon and sweet potato, or chicken breast and brown rice. If you’re on the run, a nutritious protein drink works too. What to Avoid Post-Workout Don’t fill up with fatty foods like pizza, potato chips, French fries, or hamburgers. Exercise depletes you and fatty foods, especially ones that contain trans fats, tax your body. It truly sabotages your efforts! Don’t go low carb after a workout. You need healthy complex carbohydrates (avoid sugar-filled energy bars and protein drinks) to replenish your glycogen reserves. OMNI Protein: A Great Pre & Post-Workout Solution The last thing you need is to make pre- and post-workout fuel complicated. OMNI Protein, developed by Daniel Amen, MD, and Tana Amen, BSN, RN, delivers 22 grams of protein. Its plant-based protein blend offers a complete protein. The addition of glutamine and branched-chain amino acids are especially helpful for protein synthesis and exercise recovery, while fiber ensures satiety and digestive enzymes promote healthy digestion.* Equally important is what it does not include – no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. Available in a smooth-tasting chocolate or vanilla flavor, just mix it with 8-10 ounces of water, almond milk, coconut milk, or another beverage you like. Add berries, banana, greens, healthy fats, or other healthy foods to make a delicious smoothie. OMNI Protein will hydrate you and fuel you at the same time!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about OMNI Protein and our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Top Health Benefits & Uses for Coconut Oil
You’ve probably observed that the natural health world has gone bananas for coconut oil. It’s being consumed in everything from coffee and smoothies to desserts and baked goods. Credit both the popular weight-loss, high fat/low carbohydrate Ketogenic diet and veganism for helping to fuel the craze. With its high smoke point, a growing number of Americans are switching out other vegetable oils and butter for coconut oil in their cooking and baking. Yet, with its high saturated fat content (82 percent) you may be wondering, is coconut oil good for you? Coconut Oil: It’s Complicated Most medical institutions (Harvard Medical School, The American Heart Association, etc.) view a diet high in saturated fat as a risk factor for heart problems, because research has shown that it elevates LDL cholesterol levels. They generally recommend using coconut oil sparingly, suggesting saturated fat should make up just 10 percent of your diet. However, in 2010, a meta-analysis of epidemiologic studies published in the American Journal of Clinical Nutrition found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary or cardiovascular issues. Benefits of Coconut Oil Coconuts have been a staple food of tropical cultures for millennia. Two epidemiological studies examining the diets of tropical cultures showed very low incidence of heart problems, although researchers point out that other lifestyle factors played a role in their heart health. Additional studies suggest potential health benefits of coconut oil: it may support weight loss, improve brain function, and help regulate cholesterol to healthy levels. These benefits, although far from proven, are nonetheless compelling. Though more research is needed to change the minds of medical experts, consumers don’t seem to be bothered by such concerns. What’s MCT? Unlike saturated animal fat, which links together in chains called long-chain fatty acids, coconut oil’s saturated fat is made up of medium-chain fatty acids. The medium-chain triglycerides (MCTs) in coconut oil – lauric, caprylic, and capric acids – are metabolized differently in the body than other fats with long chains. MCTs are readily digested and absorbed through the liver and deliver energy quickly. It’s believed that this makes them less likely to be stored as fat and contribute to weight problems and high cholesterol. It’s also theorized that they help stoke the metabolism. MCTs are converted in the liver to ketones, which are a great backup fuel for the brain and for our bodies. This makes it a popular Keto diet oil. Coconut oil is also known for its anti-inflammatory and antimicrobial properties. It’s now easier to understand why, despite its saturated fat content, health enthusiasts are embracing this truly unique tropical fat. Bottom Line Until further research validates more clearly the health benefits of coconut oil, it’s probably best to enjoy it in moderation. 10 Easy Ways to Use Coconut Oil In Your Home 1. Treat and Condition Wood Items The moisturizing and antimicrobial properties of coconut oil make it a fantastic conditioner and sanitizer for many wood items in the kitchen and household. 2. Makeup Remover Save money by using coconut oil to remove your makeup, safely and naturally. It won’t hurt or sting your eyes, but it might make things foggy for a moment…so try not to get it in your eyes. 3. Hair Mask Not only is coconut oil intensely moisturizing, making it an excellent hair mask, experimental research indicates its antifungal action can be beneficial to the scalp, too. 4. Baking Coconut oil makes a simple and flavorful equal parts substitute for butter or seed oils in your favorite baking recipes. 5. Oil Pulling Oil pulling involves taking a tablespoon of coconut oil and swishing it around in your mouth for approximately 15 minutes (start with 5 minutes and work your way up) first thing in the morning, on an empty stomach. It’s purported to draw out toxins and support your overall health. 6. Household Cleaner Mix coconut oil with baking soda to create an effective natural cleaning agent to scrub away scum and mildew in the shower and tub. 7. Stain and Stick Preventive Applying a thin coating of coconut oil to sinks, litter boxes, and Tupperware can prevent staining and sticking. 8. Squeaky Hinge Solution Remove the pin in the center of the hinges, clean and grease with coconut oil, and slide the pin back in. 9. Insect Repellant Just in time for summer, use coconut oil to make DIY natural insect repellant. Use coconut oil as the carrier oil and add several drops of an insect-repelling essential oil, such as citronella, to the mix. 10. Luxurious Bath Soak Use coconut oil to create a luxurious, moisturizing bath soak. Make it a therapeutic experience by combining it with Epsom salts to soothe sore or achy muscles! Hopefully, these diet and household applications of coconut oil will make it an indispensable part of your life. There are many reasons to go nuts over coconut oil! 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.
Learn more
6 Calming Nutrients You Should Get Each Day
It’s estimated that your brain has as many as one hundred billion nerve cells, with each one connected to other cells by thousands of individual connections. They communicate using electrical signals and messenger chemicals called neurotransmitters (or just transmitters). More important than the activity of any one transmitter system is the overall balance between all the systems in the brain. When your brain transmitters are balanced, you may think more clearly, feel happier, and experience greater well-being. But when your transmitters are out of balance, you may experience difficulties in many areas of your life. Brain Circuit Basics Our brain uses circuits (collections of nerve cells) to manage our information processing, cognition, behavior, and emotions. A circuit can have millions or even billions of nerve cells (neurons), finely tuned to communicate with each other and to influence each other’s electrical activity. Neurons communicate via connections (synapses), which are driven by transmitters. Typically, each neuron makes one type of transmitter that it releases across synapses to influence the neuron “downstream” from each synapse. Each neuron can have a thousand or more upstream and downstream partners. These complex networks use one-directional transmitter releases to unite their thousands of neurons into individual functional circuits. Is Your Brain’s Symphony In Tune? Circuits driven by one transmitter type also make synaptic connections with circuits driven by other transmitters, creating complex yet harmonious patterns of electrical activity that have been compared to the music of a symphony. And like a symphony, the brain’s circuits must stay in tune for the mind to be balanced, happy, and productive. Nutrients for Brain Harmony Our mental state is affected greatly by our brain transmitter chemistry. Some people have a consistently sunny outlook on life, while others struggle to remain positive and even-tempered from day-to-day. One of the best ways to achieve better balance is with high-purity, brain-healthy supplements. If you find yourself having negative thoughts or if you feel that your stress levels have nearly reached the breaking point, BrainMD offers a range of powerful supplements for calm and relaxation that can help turn your day around. These brain-directed supplements have been formulated with the highest quality ingredients to help you feel calm, content, and able to keep your mental focus. One product we’re particularly proud to recommend is… NeuroLink Powder NeuroLink Powder broadly supports emotional and behavioral health. By promoting a variety of transmitter actions, it maintains healthy brain chemistry, which in turn promotes positive outlook, relaxation, and mental focus. NeuroLink Powder provides nutrients that occur naturally in the brain and are essential for keeping its circuits working in harmony. These nutrients help the brain sustain sufficiently high transmitter levels to keep in healthy balance. Wide Range of Benefits Beyond their support of transmitter actions, the nutrients in NeuroLink Powder benefit both brain and body. They help produce myelin, an outer insulation necessary for the neurons to efficiently conduct electricity. The nutrients in NeuroLink Powder support vital survival, maintenance, and specialized functions in the body. They also contribute to the healthy functioning of the thyroid gland, the adrenals, liver, digestive, skin, and other organ systems. 6 Calming Nutrients to Keep Your Brain Balanced 1. Vitamin B6 – as pyridoxine and pyridoxal-5-phosphate, both very efficiently absorbed and utilized. B6 is essential for at least 100 enzymes that help the brain make the key transmitters dopamine, serotonin, GABA (gamma-aminobutyric acid), norepinephrine, and glutamate. The neurons, and their support cells, also need B6 to make their myelin insulation. 2. L-Tyrosine – an amino acid required to produce two transmitters: dopamine and norepinephrine, which then can be further converted to the transmitter and hormone epinephrine (aka adrenaline). The thyroid gland also needs tyrosine to make the hormone thyroxine, and the skin needs it to make melanin. Having adequate quantities of tyrosine in the brain promotes mental clarity, particularly when under stress. 3. GABA – an amino acid that is a calming transmitter, inhibits excessive firing of neurons in the brain. GABA can help flip the “off” switch on overactive circuits and thereby enhance quieting of the mind along with easy transition into sleep. 4. L-Glutamine – an amino acid that the neurons and their support cells convert either to the excitatory transmitters glutamate and/or aspartate, or to GABA. Glutamine also can improve the health of the intestinal lining. 5. L-Taurine – an amino acid that reinforces GABA’s calming effects. Taurine is concentrated in electrically active tissues such as the heart, retina of the eye, and brain. It helps protect against calcium overactivity, which can kill brain cells. 6. 5-HTP (5-Hydroxytryptophan) – an amino acid that neurons can readily convert into serotonin when they have the necessary vitamin B6 available. Serotonin circuits widely influence other transmitter circuits to promote a positive mood. By enabling serotonin production, 5-HTP also promotes the production of melatonin, our sleep hormone. NeuroLink Powder FAQ How do I take NeuroLink Powder? Each scoop (3.8 grams) of NeuroLink Powder is equivalent to 4 NeuroLink capsules and has identical ingredients and amounts. Mix one serving into water and consume between meals, preferably on an empty stomach. Do not exceed two scoops (7.6 grams) per day. Can children take NeuroLink Powder? NeuroLink Powder can be very beneficial for children with behavioral or emotional issues, but its administration should be directed by a physician. For details, please contact BrainMD. Can I use NeuroLink Powder if I’m taking an antidepressant medication? If currently taking antidepressant or monoamine oxidase (MAO) inhibitor medications, only use NeuroLink Powder under the supervision of a physician. Does this supplement contain allergens? NeuroLink Powder is free from dairy, gluten, sugar, corn, soy, eggs, nuts, yeast, and artificial colorings or flavorings. It is suitable for vegans. NeuroLink Powder provides an exclusive blend of nutrients that can help you relax, maintain a positive mood, and keep your mental focus. It broadly supports your emotional and behavioral health by helping your neurotransmitters stay in balance. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroLink 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.
Learn more
Benefits of Collagen: How to Get More Collagen in Your Diet
Collagen is enjoying a moment of glory. The popular supplement has gained traction with consumers looking for youthful benefits for their skin, bones, joints, and more. They are slathering it on their skin, adding it to their beverages, and taking it in capsule form. So, you may be wondering, what is collagen and what’s it good for – and more personally, should I take collagen supplements? Let’s take a closer look… What Is Collagen? Collagen is the principle structural protein that forms the connective tissue in our bodies. Having an abundance of healthy collagen keeps our skin elastic, our nails and bones strong, and our joints youthful. It makes up roughly 80 percent of our skin and works in tandem with elastin, another protein, to provide skin its structure and maintain its shape. Unfortunately, as nature would have it, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Our body just can’t replace the collagen as quickly as we start losing it. Add to this lifestyle factors such as sun and pollution exposure, tobacco smoke, consumption of sugar and refined carbohydrates – and collagen degrades even faster. What happens as we lose collagen over time? All the telltale signs of aging...drier, more wrinkled skin, brittle nails, and painful joints. We all want to look and feel young. That’s why the idea of fortifying our bodies with collagen holds such allure – especially if it can preserve skin elasticity and healthy movement. What Is Collagen Made Of? Collagen supplements are made up of collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into shorter chains of two or three amino acids so that it can be easily absorbed in the GI tract. The body can, in theory, utilize absorbed peptides in areas that need repair the most. Collagen sources most commonly include marine (from fish skin and scales), bovine (from cow hide), and porcine (from pork skin). Does Collagen Supplementation Work? While collagen supplementation is relatively new, preliminary research for collagen benefits is overwhelmingly positive. Several studies have underscored some of the health benefits of collagen mentioned above, including supporting healthy skin elasticity, greater bone density, and healthy knees and joints. Research shows that it may also support stronger nails and hair growth. That said, most of the available studies are small and often funded by companies that make collagen products. Carrying a bit more weight, a 2019 review of published double-blind, placebo-controlled scientific research found that collagen supplementation supports definite skin health benefits such as elasticity, hydration, and dermal collagen density – but concluded more research is needed. Collagen Foods If you don’t want to take supplements, you can consume foods that contain the building blocks of collagen, as well as collagen-rich foods. To ensure your body has the nutrients it needs, get plenty of vitamin C, proline, glycine, and copper. Also, eating high-quality protein provides your body with the amino acids it needs for collagen production. Collagen-rich foods include chicken skin, pork skin, beef, and fish, as well as foods that contain gelatin, like bone broth. However, dietary consumption of collagen needs more research too. Science doesn’t know yet how well the body breaks down and utilizes collagen that comes from the diet. Collagen Supplements While there are plenty of creams and potions containing collagen, chances are stronger that you’ll get results if you supplement. Grass-fed bovine and marine sourced collagen supplements, which have shown to be equally effective, appear to be most popular. Unfortunately, there’s no vegan option. While more research is being conducted, experts agree that collagen supplements pose no harm. Still, it’s always a good idea to read ingredient labels and look for third-party verification. If you’re curious, there’s enough promise here to warrant trying it out for yourself! 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.
Learn more
How to Improve Your Sleep & Boost Your Immunity Naturally
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 putting yourself at risk for a host of physical and mental issues. When you don’t get enough sleep, you can 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. 3 Ways to Improve Your Sleep & Boost Your Immunity 1. Immune-boosting Foods Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients support your immune health and can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include: Vitamin C-rich foods, like bell peppers, kiwis, strawberries, broccoli, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Garlic, ginger, turmeric, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish 2. Energizing Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine, and trigger the generation of new nerve cells that can help the brain self-regulate and calm down, which can lead to quality rest. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves the delivery of nutrients to your bone marrow, spleen, and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active. 3. Restorative Sleep Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. Though minimal required levels of sleep vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep. Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have difficulties turning off your brain before bedtime, a safe and scientifically-formulated dietary supplement may provide the relief you need. 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.* Dangers of Sleep Deprivation Sleep deprivation has reached epidemic proportions.* Sleep insufficiency is linked to weight problems, brain toxin buildup, blood sugar problems, and numerous other health problems.* This product is for anyone who may have difficulties falling or staying asleep.* Unlike many dietary supplements, its effects should be felt in just minutes – one-hour maximum.* Properly Balanced Melatonin Melatonin is our main sleep hormone, made and released from the brain during the night. But it’s also made in other organs and has powerful antioxidant, immune regulating, and inflammation-balancing effects. However, when used by itself, melatonin isn’t a magic bullet. This formula’s five additional ingredients substantially enhance melatonin’s actions, due to their own well-documented sleep benefits.* Another advantage of this formula is that it provides less melatonin with more benefits.* Many sleep supplements provide at least 3-5 mg of melatonin per serving, but this is more than twice what the brain produces during the whole night and can have adverse effects.* BrainMD has developed a lower melatonin dose that supports the brain’s natural 24-hour output of melatonin and doesn’t have the negative aftereffects of high-melatonin supplements.* Synergistic Ingredients 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– the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA– the brain’s major calming neurotransmitter, GABA balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium– a mineral vital for both brain and body, magnesium reinforces GABA’s calming effects to bring on sleep and maintain sleep quality Vitamin B6– a vitamin crucial for immune function and the enzymes that produce melatonin, as well as GABA, serotonin, and other brain neurotransmitters* 5-HTP– an important starting molecule for the brain to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine– a unique green tea amino acid and natural relaxant that can improve time to fall asleep, sleep duration, and sleep quality in children and adults* This breakthrough supplement helps bring on sleep and provides deep, sustained, and quality sleep.* Taking Put Me To Sleep provides the right balance of nutrients that support a healthy immune system and can help you get a good night’s sleep.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
12 Natural Ways to Achieve Youthful, Glowing Skin At Any Age
The skin is the body’s largest organ, occupying more than 10 percent of the total body mass and approximately 18 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Healthy Skin Tips Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. Diet, exercise, clean foods, high-quality supplements, and adequate sleep are all ways to increase your skin’s natural radiance. 12 Natural Ways to Take Better Care of Your Skin 1. Keep Stress at Bay Have you ever noticed that when you’re stressed out, your body tends to reflect that? Just as stress affects your brain, it can affect your body – even your skin. When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels have been directly linked to breakouts and a slew of other skin issues. 2. Practice Safe Sun An estimated 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you’re getting and always use sunscreen when spending significant time outside. For sufficient protection against damaging UV rays, it’s recommended to use broad-spectrum SPF 30 or higher. 3. Opt-Out of Sugar There’s no denying that eating overly processed, chemical-ridden, sugar-filled foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and nutrient-void baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging. 4. Get Your Beauty Sleep For optimal health and blemish-free skin, it’s recommended to get 7 to 9 hours of restful sleep each night. Anything less can have a negative impact on wound healing, collagen production, skin hydration, skin barrier function, and skin texture. 5. Watch Your Water Intake Water replenishes skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, which can help your skin glow. Eight 8-ounce glasses per day is the general guideline, but active individuals or people that live in warm climates may need more. 6. Avoid Smoking It’s no surprise that smoking has detrimental effects on your health. When tobacco is heated via cigarettes or vaping, it releases damaging free radicals. This results in the breakdown of collagen and elastin and over time can lead to dehydration, hyperpigmentation, dark undereye circles, broken blood vessels, and a lackluster complexion. 7. Support Your Skin Microbiome Did you know that just like your gut, your skin is home to trillions of bacteria? These microscopic organisms make up the skin microbiome and work to stave off infection, fight free radicals, protect you from harmful UV rays, and keep your skin hydrated and supple. To support your skin microbiome, avoid harsh soaps, scrubs, and over-exfoliating products which, in addition to washing away grit and grime, strip the skin of beneficial bacteria. 8. Take a Quality Probiotic Underlying gut health issues can appear on the skin in many ways, including acne. If you’re struggling with skin problems, we highly suggest supplementing with a quality probiotic to increase healthy microflora within the gut, support your skin microbiome, and keep your inner-ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains. 9. Clean Up Your Diet The effects of diet on the skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you’re dealing with skin issues, try omitting sugar, dairy, and processed foods to see if that makes a difference. Aim to fill your plate with nutrient-dense, clear skin supporting, antioxidant-rich options like blueberries, kale, spinach, and dark chocolate. 10. Move Your Body Growing evidence suggests that exercise may be responsible for flushing out toxins and brightening your complexion. How so? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients, and minerals to the skin. Any movement counts, but low-impact exercises like yoga, tend to yield the best results. 11. Detox Your Skin Care Routine Much of what you put on our skin is absorbed by the body and transported to your organs. That means while you’re trying to look good on the outside, you may be poisoning yourself on the inside. It’s important to always read ingredient lists. Also, aim to use natural products without “fragrance” and free from aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycols, and phthalates hidden in the walls of plastic containers. 12. Get Your Vitamin D Vitamin D supports skin cell growth, repair, and metabolism. Optimize your levels by spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen. If you burn easily, start with just 5 minutes and incrementally increase your time in the sun. Are your skincare habits helping or hurting you? What else do you want to know about skin health? If you’ve struggled, or are currently struggling, with skin issues, let us know what worked and what didn’t. Please share your experiences and insights in the space below. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
Learn more
Some of the Best Exercises to Strengthen Your Joints
Over time, have your joints stiffened and become painful? Many people experience joint pain, especially while exercising. If you’re looking for ways to protect your joints while working out, keep reading… Joint Care Basics: How to Strengthen Your Joints As You Age Don’t Stop Exercising Exercise is vital to building stronger joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. Fantastic Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Vitamin C and Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. Since the body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs, it’s recommended to supplement with a 1-2 gram daily dose of high-quality vitamin C. High-absorption Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids), from the turmeric root, can be excellent for joint health. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. Worst Sports for Joints Seriously consider avoiding these joint unfriendly sports (especially if you’re already dealing with joint pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds or make rapid directional changes can be punishing to the joints. Now that we’ve looked at some sports that are bad for the joints, here are a few activities you might consider if you suffer from joint pain… Best Low-impact Exercises That Will Help Protect Your Joints 1. Walking Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time. Walking doesn’t require practice or any special ability, yet its health benefits are numerous. Besides trimming your waistline, walking can help: Enhance your mood Increase blood flow Lower blood pressure Improve blood sugar regulation Lower unhealthy high levels of LDL cholesterol Raise HDL cholesterol to higher, more healthy levels Help you stay fit and strong Beginners should start on a level path and walk for 15 minutes, 3-5 times per week. Once that routine becomes comfortable, try picking up the pace, extending the duration, or choosing a more challenging course to take your walks to the next level. 2. Swimming As a low-impact sport, swimming is very good for your health. It improves the body’s use of oxygen and increases lung function. Swimming is one of the only workouts where you can burn calories, boost your metabolism, and firm up many muscles in your body without putting stress on your joints. Your joints are fully supported, so you don’t have to worry about sustaining the kind of injuries that can come from jogging or other high-impact sports. Swimming is extremely beneficial for those with joint problems because, while in the water, you’re non-weight bearing. Depending on how fast you swim, you can burn anywhere from 500-600 calories an hour. Doing the breaststroke for 30 minutes can burn almost 400 calories. 3. Rowing Activities like canoeing, kayaking, and rowing are considered low-impact sports. Since movements made during these activities are fluid and cyclical, they’re easy on your joints. These water sports exercise the upper body and core, so the hips and knees are spared excessive joint strain. You can also find a rowing machine at your gym or fitness center for the same low-impact, but heart-pumping exercise. Best Indoor Exercises for Joints In addition to the outdoor activities listed above, you can do stretches and flexibility exercises at home. Though there are literally hundreds of joint mobility exercises you can try, here are just a few (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. [wc_box color="inverse" text_align="left”] Bottom line: physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Putting these tips into practice can help strengthen your joints and reduce joint pain so you can stay active and enjoy a brain-healthy life. [/wc_box] At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
8 Health & Wellness Brands That Give Back in a Big Way
Many Americans have felt a pinch in their wallets and pocketbooks during this unique chapter of our nation’s history. With widespread joblessness, food and supply shortages, and price increases, many are struggling to pay bills and put food on the table. In response to the challenging times we live in, many companies have stepped up to assist those in need. These companies are actively combating hunger, homelessness, and unemployment by donating a portion of their proceeds to charitable causes. Purchasing products from these brands may provide a sense of satisfaction since you’ll have a part in giving back to those who are less fortunate. So, if you’re in the market for clothing, jewelry, beauty products, or healthy food and coffee, you might consider purchasing items from these charity-minded companies and support brands that give back. 8 Health and Wellness Brands That Give Back Thrive Market Thrive Market provides organic, non-GMO, deeply discounted groceries that arrive right at your doorstep. Thrive Market offers over 6,000 food, home, and beauty products at 25-50% off the retail price. When you purchase a membership, Thrive Market donates a membership to a low-income family. Stocking up on healthy products while helping those in need is a win-win. Grateful Earth Speaking of win-win, here’s something that will excite many people…brain-healthy coffee! Grateful Earth coffee has many powerful ingredients (like cinnamon, turmeric, black pepper, and L-theanine) to help keep your mind sharp and energized, as well as immune-boosting mushrooms (lion’s mane and chaga). And, as if that wasn’t enough, this gourmet Robusta and Arabica coffee comes with the perfect amount of non-dairy, non-GMO coconut creamer already mixed in. Aside from providing healthy, great-tasting coffee, Grateful Earth has a heart for the homeless. For every coffee bag it sells, Grateful Earth donates one meal to a homeless person. The company’s goal is to serve 25,000 meals this year. Cotopaxi If you’re looking to add some color to your travel gear, outerwear, and accessories, look no further than Cotopaxi. From T-shirts and hoodies to backpacks and sleeping bags, Cotopaxi offers quality products that are also appealing to the eye. As a certified B Corporation, Cotopaxi puts 1% of its revenue toward community development and poverty reduction. With a strong conviction for improving the human condition, the company has awarded 42 grants in 6 countries. Toms This well-known brand has been making fun and functional shoes since 2006. Toms also makes sunglasses and other accessories. Founder, Blake Mycoskie, developed the one for one business model that many companies have adopted. The simple idea of giving away a pair of shoes to a child in need for every pair purchased has become a global movement. At present, the company has given away over 86 million pairs of shoes in over 70 countries. Daily Harvest Daily Harvest delivers chef-crafted meals straight to your door. From smoothies and bowls (harvest, oat, or chia) to soups and flatbreads, they offer a variety of healthy meal or snack options guaranteed to please even the pickiest palate. Daily Harvest has donated thousands of smoothies and bowls to healthcare professionals since the coronavirus crisis began. Recently, the brand partnered with actor Neil Patrick Harris to host an event that gave away flatbreads to all the winners. The company has also donated 400,000 meals to the New York-based charity, City Harvest. Warby Parker Warby Parker makes stylish and comfortable eyeglasses and sunglasses that you can try-on and purchase right from your home. They also offer blue light reducing lenses to help protect your eyes from harmful high-energy wavelengths. This can be a big benefit if you frequently develop eyestrain from staring at screens. The company also has a one for one program. For every pair of glasses sold, the company gives a pair of glasses to a vision-impaired individual. Giving through such nonprofit organizations as VisionSpring, Warby Parker has donated over 4 million pairs of glasses to people with vision problems. Feed Feed offers signature totes, pouches, crossbody bags, and travel bags. They also feature unique jewelry and artisan-made bags and accessories. Living up to its name, Feed is a company that gives back by subsidizing food for school children. At the time of this writing, the company has provided over 111 million meals to children in 63 countries. A unique aspect of the Feed website is that it calculates how many meals your purchase will provide. The Giving Keys If you’re looking for a unique company that sells unique products and has found a unique way to give back, check out The Giving Keys. The company sells a line of jewelry (necklaces, bracelets, earrings, etc.) made of keys, which are stamped with inspiring words like “Brave” or “Hope.” The idea is to pay it forward to someone else who needs those encouraging words. As if that wasn’t enough of a gift to people, the company also has made an indelible impact on the homeless community. Unlike some companies that give to other local charities to provide food and shelter for the homeless, The Giving Keys offers jobs to many homeless individuals. To date, the company has created over 130 jobs for those transitioning out of homelessness. Considering the recent global health event, these brands are leading the way in giving back to people who desperately need their help. Whether new or old, small or large, these health and wellness brands that give back have inspired us with their generosity. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
Polyphenols: What They Are and Why You Need to Be Eating Them
What are polyphenols? Polyphenols are natural compounds that occur in many fruits, vegetables, and herbs. Chemically, they have multiple phenol rings, which informs their name. Many polyphenols are potent antioxidants that protect our tissues against toxins. Types of Polyphenols Tens of thousands of polyphenols have been identified. They’ve been broken down into three major groups: Flavonoids Flavonoids make up roughly 60% of all polyphenols.¹ Flavonoids are found in fruits (especially concentrated in berries), vegetables, many medicinal herbals, and even dark chocolate. Phenolic Acids Phenolic acids comprise approximately 30% of all polyphenols. Examples of phenolic acids are lignans and stilbenes, which can be found in fruits, vegetables, seeds, and whole grains. This class includes polyphenolic amides, such as the avenanthramides in oats and capsaicinoids in chili peppers. Other Polyphenols There are many other types of polyphenols, such as ellagic acid in strawberries, resveratrol in red wine, and curcumin in turmeric. Polyphenols have been extensively investigated for their numerous health benefits. Benefits of Polyphenols Polyphenols may help prevent blood clots and lower blood sugar levels. Some polyphenols function as antioxidants and can help protect against the harmful “free radicals” that can damage cells. Others are thought to help reduce the risk of serious heart issues. Polyphenols may promote the healthy growth of beneficial gut bacterial, which may aid the digestion process. Certain polyphenols may also promote healthy brain function, which can aid with concentration, learning, and memory. Polyphenol-rich Foods Since they’re abundant in plants, polyphenols can be found in many foods. Although the list of polyphenol-rich foods is extensive, here are just a few examples in a handful of categories: Fruits Apples Berries: blueberries, blackberries, cranberries, raspberries, strawberries Cherries Citrus: oranges, grapefruit, lemons Grapes Kiwis Peaches Plums Vegetables Artichokes Asparagus Broccoli Carrots Cauliflower Onion: red and yellow Spinach Legumes Black beans Tempeh Tofu Soy: milk, yogurt White beans Lentils Nuts and Seeds Almonds Chestnuts Hazelnuts Flax seeds Pecans Walnuts Other Dark chocolate, not chemically processed Ginger Oats Oils: olive, rapeseed Spices: basil, cinnamon, cloves, cumin, parsley, oregano, rosemary, sage, thyme Teas: black, green, white Vinegar Polyphenols in Supplements Though maintaining a diet rich in polyphenol foods is a good place to start, taking supplements with high-quality, ethically sourced polyphenol substances is a great way to ensure you get the full benefit of these plant-based compounds.* At BrainMD, we’re proud to offer many potent and pure polyphenols in our supplements.* 6 Powerful Polyphenols Found in BrainMD Supplements Cocoa Flavanols The cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure, and blood flow to the brain.² You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Curcumin Curcumin is an umbrella name for the three active curcuminoids of the turmeric root: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Modern science has established the powerful antioxidant effects of these non-flavonoid polyphenols and their benefits for healthy inflammatory response. Curcumin has a myriad of clinically proven actions, including benefits to memory and mood. Efficacious doses of curcumin can be found in Brain Curcumins.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of ginkgo yield several flavanols, which together with beneficial terpenes from the leaves are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration. Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain. The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs. Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Pycnogenol Pycnogenol® is a complex mix of proanthocyanidins and other flavonoids found to have exceptionally powerful antioxidant properties. Intensive clinical research has established its benefits for memory, attention, and other higher brain functions in kids as well as adults. BrainMD’s standardized polyphenol extract comes from the French maritime pine (Pinus pinaster) and is authentic Pycnogenol®, not an imitation. Get an effective dose of Pycnogenol® extract in Attention Support.* Resveratrol Resveratrol is a stilbene polyphenol, with a molecular shape that influences cell signaling and communication. Clinical studies indicate that this plant nutrient can help improve heart and blood vessel function, promote healthy blood sugar utilization, and improve word recall. A generous 75-milligram dose of resveratrol is offered in BRIGHT MINDS Memory Multivitamin.* Eating plenty of fruits and vegetables, as well as taking the above supplements, can help ensure you’re getting sufficient polyphenols in your diet.* 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. References: 1. Sejbuk, M., Mirończuk-Chodakowska, I., Karav, S., & Witkowska, A. M. (2024). Dietary polyphenols, food processing and gut microbiome: Recent findings on bioavailability, bioactivity, and gut microbiome interplay. Antioxidants, 13(10), 1220. https://doi.org/10.3390/antiox13101220 2. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x
Learn more
Healthy Ways to Make Your Veggies Taste Good
“If vegetables tasted like chocolate, I’d be the healthiest person in the world.” You’ve probably heard a similar comment at some point in your life. Intended to make light of poor eating habits, this statement reveals that many people aren’t eating enough vegetables. And that’s no laughing matter. Dangers of a Low Vegetable Diet Dietary intake of some leafy-green vegetables has declined by at least 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall dietary habits. As a result of these and other factors, many in our society aren’t eating enough vegetables each day. Instead, they’re subsisting on the standard American diet (SAD), which contains excessive amounts of sodium, refined sugars, omega-6 fatty acids, trans fats, and calories. The ramifications of not eating enough vegetables are serious, and we’re seeing the alarming results every day in our country. Failure to get the necessary nutrients from vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal complications, organ failure, hormone imbalance, and even vision troubles. Benefits of Eating Vegetables Vegetables are rich in nutrients, high in fiber, and low in calories. You probably knew that. But did you know that eating vegetables may make you happier? Scientists from Dartmouth College and the University of Warwick conducted a study and found that the psychological well-being of the 80,000 participants rose with the number of daily servings of fruits and vegetables.¹ Vegetables, such as spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and many other substances that promote good health. Plant foods can help balance healthy inflammatory response and have many other beneficial effects that lower your exposure to the brain, heart, blood pressure, blood sugar, joint, and gastrointestinal problems. So, if you’re looking to add more nutrient-rich plant foods to your diet, here are several simple ideas on how to make your veggies taste good and add some zest to your meals… 7 Veggies and How to Make Them Taste Great (Even to Picky Eaters) Brussels Sprouts Though not the most universally appreciated vegetable, Brussels sprouts are extremely beneficial for you. Like cruciferous vegetables, Brussels sprouts are rich in fiber, vitamins A, C, and K, and manganese. They’re also a low-calorie food. Prep Tips: Brussels sprouts can be prepared in a variety of ways (in the oven or on the grill) and you can add garlic or natural seasonings to enhance their flavor. Also, if you’re looking for a way to jazz up your salad, add Brussels sprouts as a tasty topping. Spinach There’s a reason why Popeye the Sailor gets a boost in strength and energy from eating spinach. This nutrient-dense vegetable is high in protein and fiber and is loaded with vitamin A, potassium, folate, and magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. Prep Tips: Substitute your usual lettuce with spinach in a salad, on a sandwich, or in a smoothie to increase your energy and vitality. Results from eating spinach probably won’t be as dramatic as those observed with Popeye, but you might be surprised at how good it makes you feel. Broccoli and Cauliflower Broccoli and cauliflower belong to the brassicas plant family. Brassica vegetables have sulfur-containing substances called glucosinolates that may help boost glutathione (a powerful antioxidant) in your body. Brassicas can help your liver, which aids in the body’s detoxification process. Benefits of these two brassica vegetables: Broccoli provides fiber, folate, vitamins C and K, and the minerals iron, potassium, and manganese. Cauliflower is high in fiber and vitamin C. Prep Tips: Make sure to have some raw crudités available as a snack or an appetizer before a meal. You can also sauté broccoli or cauliflower in some walnut oil for a delicious side dish. Whenever you have a craving for mashed potatoes, try this mouthwatering recipe for Cauliflower Garlic Mashed Potatoes. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K, and provides generous amounts of phosphorus, iron, and chromium. Prep Tips: Many people eat asparagus raw, steamed, in a salad, or grilled as a side. For a delicious treat, try lemon and garlic roasted asparagus. Squash There are many varieties of squash, including acorn, butternut, pumpkin, spaghetti, and winter squash. Butternut squash is especially rich in L-tryptophan, an essential amino acid that’s vital for a number of metabolic functions. Squashes provide vitamins B1, B3, B5, B6, and folate, vitamin E, potassium, and manganese. Prep Tips: Just as there are many varieties of squash, there are numerous ways to prepare it. Serve cinnamon roasted squash as a side dish or make a delectable squash soup. Kale Kale is also a brassica crucifer and was a wildly popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years, which is a shame. Kale provides the body with sulforaphanes, which are crucial for detox, and is also high in vitamins C and K, as well as calcium. Prep Tips: Though typically associated with salads, kale can be prepared in many ways, including cooked and boiled, in a soup, or as snack chips. Try this delicious recipe for Clever Kale Slaw. Mushrooms Okay, so technically mushrooms aren’t vegetables (they’re fungi, shh!), but they offer many health benefits. Whatever variety you choose – shiitake, maitake, reishi, enoki, oyster or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. They also have ergothioneine,² a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Prep Tips: Mushrooms can add flavor and texture to soups, salads, and veggie trays. Sautéed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes without contributing a lot of calories! The next time you’re in the grocery store, fill your cart with vegetables to help fuel your body and keep your brain active and healthy. And give these recipes and preparation tips a try. We hope you get a thumbs up from everyone in your family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785–801. https://doi.org/10.1007/s11205-012-0173-y 2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433. https://doi.org/10.1016/j.foodchem.2017.04.109
Learn more