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6 Tips To Give Your Memory A Boost
“My memory is no good, but that is normal at my age.” We actually hear this lie from people who are thirty-five, forty-five, fifty-five, sixty-five, and older. The truth is that most memory problems are not due to your age, but your bad habits. We recently heard this same lie from Todd, a fifty-three-year-old high-level business executive who told us his memory was terrible. “I am sure it is just my age. I am just getting older,” he said. “I often have no idea where I put my keys and sometimes find them in the refrigerator, next to the eggs. This is definitely NOT normal. It is one of the little lies people tell themselves to justify their memory problems and bad habits. The denial prevents them from getting the help they need. It is time to wake up and take memory problems seriously! Is it really possible to rescue your memory if it is troubled? Absolutely! But in order to do so, you have to have a smart plan. And the first step of that plan is to stop thinking that your memory problems are normal! 6 Steps to Sharpen Your Memory 1. Drink water. This may sound so simple, but it is so important. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. 2. Get good sleep. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away neurodegenerative toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Research has demonstrated that sleep deprivation can cause dramatic memory deficits. Practice good sleep hygiene to optimize your sleep habits. 3. Avoid toxins. Smoking and drug and alcohol abuse increase your risk for dementia, so if these are a problem for you, stopping immediately decreases these risk factors. Even a glass of beer or wine per day can be harmful to the brain and can make it look toxic. And recent research demonstrates that marijuana negatively affects the hippocampus, the brain’s major memory center. 4. Supplement with a multiple mechanism approach. When we get sick or age, it is never just one biological mechanism that fails us; it is generally multiple mechanisms. Therefore, it is important to utilize a multiple mechanism approach to improving brain health. BrainMD’s Brain & Memory Power Boost is formulated with seven brain boosters which help promote brain energy, support important neurons, and defend against free radical damage to the brain. Together they help power up mental sharpness and cognition so you can think fast on your feet again. 5. Eat a brain-healthy diet. The standard American diet (SAD) is filled with pro-inflammatory foods that increase your risk for a variety of medical conditions. It is also associated with a smaller hippocampus, one of the major memory structures in the brain. Instead, choose lean proteins, healthy fats, and lots of produce, while eliminating refined carbohydrates and sugar. Aim for eating a diet that’s 70 percent plant-based foods and 30 percent high-quality protein, with healthy fat mixed in. 6. Get moving. Physical exercise is perhaps the single most important thing you can do to keep your brain and body healthy over time. It not only boosts blood flow and other positive nutrients to the brain – it actually stimulates “neurogenesis,” the ability of the brain to generate new brain cells. Additionally, research has shown that exercise can actually increase the size of the hippocampus (the brain’s major memory center). “Without memory, there is no culture. Without memory, there would be no civilization, no society, no future.” -Elie Wiesel
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One of the Best Ways to Boost Energy and Reduce Stress
In today’s fast-paced, performance driven world, many people struggle to keep up with the demands of their crazy busy lives. When they experience too much stress, many adopt unhealthy methods for coping with daily pressures. School– It’s well known that many students abuse Adderall or other attention medications to give them a boost when writing term papers or studying for finals. Sports– Taking steroids or other performance enhancing drugs has become an epidemic across many sports and includes both amateur and professional athletes. Work– Some adults use their children’s attention medication to give them a mental edge. Others turn to prescription medications, illicit drugs or alcohol to help lessen their pain. Still others use tobacco products or vaping to help soothe the stresses in their lives. These examples reveal a widespread demand for increased energy and a greater capacity to take on the challenges of the day. However, such detrimental coping strategies often produce the opposite effect of what the user had originally intended. Such short-sighted choices can end up doing more harm than good and lead to mental and physical hardships in the long run. Boost Energy Naturally At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is the natural way. We recommend supplements and nutrition first and foremost before putting medications or other harmful substances into your body. Our line of brain healthy vitamins and supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption to boost energy and give you the nutrients you need to handle stress or mental strain. If you want to naturally improve your athletic, school or work performance, or just want more focus and energy to get you through the day, we’ve got just what you need... Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, which claim to include adaptogens but don’t use valid ingredients, Focus & Energy provides nutritional and medicinal plant concentrates that are clinically proven.* Its potent green tea extract is high in EGCG and other polyphenol antioxidants and was chosen specifically to intensify oxygen and nutrient delivery to the brain.* Three Stress-fighting Herbals Focus & Energy also contains three highly concentrated plant adaptogens: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits. Modern clinical research reveals it is also superb for coping with stress and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and proven beneficial in many clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and is proven from intensive research.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and has other metabolic pathways that promote endurance and vigor.* If you’re looking for a natural energizer, Focus & Energy helps fortify your body with specially selected nutrients and medicinal plant substances that provide enhanced mental focus and sustained energy.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural and non-habit-forming.* To be successful in today’s world, you need a clear mind and sharp focus.* At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the attention, focus, and energy you need to do the things you love.* At BrainMD, we’re dedicated to providing the highest quality supplements 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. *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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Vitamins for Kids: Top 7 Nutrients to Keep Kids Healthy
Thanks to the dramatic amount of growth and development they are experiencing, children need a generous allowance of vitamins and minerals. They are critical for their healthy growth, activity, learning, and behavior. Not getting enough of certain vitamins and minerals can lead to serious health problems. To help you make sense of the alphabet soup of vitamins for kids, here are a few vital standouts when it comes to healthy, growing bodies and minds along with good dietary sources of each. 7 of the Best Nutrients to Help Your Kids Stay Healthy 1. Vitamin A Vitamin A serves a variety of purposes in kids and adults. It promotes the growth of the cells and tissues of the body, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, works to prevent infection, and is crucial for the maturation of the intestinal and lung linings. Unfortunately, vitamin A deficiency is a major public health problem worldwide. Good Sources of Vitamin A: Carrots Sweet potatoes Squash Apricots Spinach Broccoli Cabbage Fish oils Egg yolks 2. Vitamin C Vitamin C does more than just boost the immune system to help keep infections at bay. It also helps form and repair red blood cells, bones, and tissues; promotes healthy muscles, connective tissue, and skin; helps the body heal wounds; is important for building strong bones and teeth, and is an essential cofactor for enzymes that make neurotransmitters for the brain. Good Sources of Vitamin C: Citrus fruits Strawberries Tomatoes Melons Papayas Mangos Cabbage Broccoli Cauliflower Spinach 3. Vitamin D Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Additionally, it also functions as a hormone with roles in immune system health, insulin production, and regulation of cell growth. Vitamin D is called the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. But your child's body isn't able to make vitamin D when covered with clothing or sunscreen to block the sun's rays. Therefore, the American Academy of Pediatrics recommends that if there is any doubt that your child is eating enough Vitamin D, then you should consider supplementation. Good Sources of Vitamin D: Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D Beef liver Egg yolks 4. Vitamin E Vitamin E is a major antioxidant protector for cell membranes, the sites of most cell activities. It also boosts the immune system, helps the body fight germs, and is important for DNA repair and other metabolic processes. Good Sources of Vitamin D: Almonds Spinach Sweet Potato Avocado Wheat Germ Sunflower Seeds 5. Calcium Calcium, the most abundant mineral in the body, is essential in helping to build a child's healthy bones and teeth. Osteoporosis, a brittle bone disease that affects older adults, begins in childhood if diets are not providing adequate calcium-rich foods. It also promotes healthy nerve, heart, and muscle function helps blood clot and helps the body convert food into energy. Good Sources of Calcium: Milk and other dairy products Spinach Kale Okra Collards White beans 6. Magnesium Magnesium is a very important nutrient that most people don't get enough of. It is required by over 300 enzymes, most of which are involved in energy generation and utilization. Magnesium also balances calcium for a healthy heartbeat, nerve transmission, brain connectivity, skeletal and smooth muscle contraction, and various cell processes. Good Sources of Magnesium: Dark leafy greens Nuts Seeds Fish Beans Avocados Bananas 7. Zinc Zinc is needed by more than 70 enzymes that aid digestion and metabolism. It is also essential for DNA structure, sexual maturation, immunity, behavior, skin health, and hair renewal. Good Sources of Zinc: Oysters Beef Lamb Spinach Wheat Germ Nuts Seeds Beans The best possible source of vitamins and minerals for kids is high-quality, organic, locally-grown, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. BrainMD’s Kids' NeuroVite Multivitamin Chewables were designed to bridge any nutritional gaps and take the guesswork out of what multivitamins to give your kids. Kids' NeuroVite out beats other conventional brands in both potency and high-quality ingredients. Compared to other leading supplement brands, Kids' NeuroVite has nearly 3 times more ingredients than the average kids' vitamin, all of them optimized for the highest absorption in kids. It’s concentrated, naturally derived and made with integrity. Its diverse set of over 50 nutrients makes it the best vitamin for kids to take to keep them healthy and give you peace of mind. We’ve scoured the clinical research to document which nutrients are best proven for kids over the long term. And your child will LOVE the taste of the orange-flavored penguin chewables which are free from sugar, dairy, gluten, wheat, eggs, and artificial colorings or flavorings. “Get kids started right with the support they need! Kids' NeuroVite was developed for my own children and grandchildren. It can help yours too.” – Daniel G. Amen, MD
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6 Ways to Get Your Health Back
There's just something about a new season that evokes the desire to make changes. It's a time when many focus on fresh starts with the new school year, new clothes, new routines, and new goals. While we're quick to start new things, why do we tend to overlook our health? Now is the perfect time to do some internal resetting – it’s a great opportunity to check-in and see if there are any bad habits we've developed over the last few months. As you clean out your closets and dresser drawers, why not clean up your health habits too? Here are 6 tips to help you get back on track with your health this season. 6 Tips to Get Back on Track with Your Health 1. Purge Your Pantry If you eat the standard American diet, your kitchen cabinets, refrigerator, and freezer contain foods that are terrible for your health and your weight. The best thing you can do for yourself and your family is to do a clean sweep of your entire kitchen and get rid of all the foods that sabotage your health. Doing so makes it easier for you to make conscious eating decisions, or better decisions even when they’re not so conscious. It helps prevent impulsive, mindless snacking as you change your eating patterns. When you purge your pantry, you’ve only had to make one healthy decision—not to have unhealthy foods in your house—rather than having the discipline to make dozens of decisions throughout the day to avoid foods that are sitting right there in your kitchen. Once the bad food is gone, stock your pantry with brain-healthy choices. 2. Switch Up Your Produce Did you spend the winter eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to? It is the perfect time to switch things up and reinvigorate your love for fruits and veggies with some variety. Fresh fruits and vegetables abound in spring or summer. Head to your local farmer’s market or grocery store and try asparagus, mushrooms, apricots, or berries. Never tried a steamed artichoke? Or stir-fried snow peas? Maybe you’ve had green beans, but what about haricots verts (French green beans)? Try some sweet cherries or a nectarine as a treat after dinner. Now you can eat from an expanded spring-inspired rainbow. 3. Venture Outside If you’ve spent much of the winter on the treadmill or in the gym, it is time to go outside. Research shows that exercising outdoors comes with a variety of health advantages over working out inside including improved energy levels and decreased stress and anger. Another study found that being outdoors has an overall positive effect on vitality – your sense of enthusiasm, aliveness, and energy. 4. Let The Sunshine In Our vitamin D status tends to take a dip in the winter months, due to lack of sun exposure. Your body gets vitamin D in two ways: via sunlight (the sun’s ultraviolet rays must hit your skin in order for your body to manufacture vitamin D) and from your diet. There are a small number of foods, such as fish, eggs, and some mushrooms that can provide vitamin D. Another option is to incorporate a Vitamin D supplement to ensure you’re getting to levels you need. Unfortunately, many Americans—even those who eat a good diet—are vitamin D deficient. And there is research linking vitamin D deficiency to over 200 diseases. 5. Declutter Your Mind It is easy in today’s fast-paced world to harbor negative emotions, like anger, resentment, sadness, and jealousy. But these emotions are detrimental to your health and peace of mind. What you may not realize is that these emotions begin with your thoughts. This season, make a conscious effort to challenge the automatic negative thoughts that steal your happiness. Stress levels are dramatically decreased for those who learn to control their thoughts, rather than letting their thoughts control them. You might even want to look into the benefits of hypnosis for your brain. 6. Fill Your Mind With Good Not only is important to clear your head from stressful thoughts, but it’s also equally as important to challenge your brain on a daily basis. New learning and mental exercises themselves will help keep your brain sharp, but learning about ways to improve your brain is like the sugar-free icing on the fat-free cake! Try listening to a new podcast that will encourage mental engagement and provide you with diverse information and strategies to better your brain. We, not surprisingly, recommend The Brain Warrior’s Way Podcast. Some of our guests have great podcasts as well; consider Dave Asprey’s Bulletproof Radio and Pedram Shoji’s The Urban Monk Podcast. As you check off your growing to-do list, don’t forget to make yourself, and especially your brain, a priority as well! What Listeners Are Saying About The Brain Warrior’s Way Podcast: “A Wealth of Knowledge by Strixbee - Each podcast focuses on one specific topic. While discussing it Dr. Amen brings all his years of experience in the field to bear. So not only are the podcast's topics highly relevant but even the little things Dr. Amen mentions in passing are eye-opening.”
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5 Tips for Boosting Your Attention the Natural Way
Do you have trouble concentrating in class or during meetings? Do you get antsy when listening to a speaker for an extended period? Does your mind drift from one random thought to another, never really focusing on the topic at hand? If you answered yes to any of these questions, you might have an attention problem. In today’s busy world, giving our complete focus to just one thing or person is becoming increasingly difficult. Attention issues not only impact performance in school, work, relationships and daily tasks, they also affect the way we function as human beings and how we perceive the world. Despite traditional thought on the subject, the rapid rise of attention problems afflicts more than just the young in our society. A growing number of adults are finding it harder to remain organized, stay on task, and complete projects. Here are some common warning signs for those who struggle with their attention and focus… Impulsivity Distractibility Restlessness Forgetfulness Shifting attention Procrastination Since attention issues are not just a single or simple problem, coping is not a one-size-fits-all solution. But there are natural ways to approach this problem and boost your total mental performance in the process. Coping with Attention Issues Attention problems remain one of the most misunderstood and incorrectly treated issues today. Unfortunately, many people use ineffective or harmful strategies (such as abusing substances, overcommitting to work or activities, toughing it out or ignoring it altogether) in dealing with their focus challenges. Attention concerns can be aggravated by a variety of factors, including poor diet, environmental toxins, lack of sleep, stress, and limited physical activity. Unaddressed attention challenges can have alarming consequences and are associated with higher incidences of academic problems, low self-esteem, job failure, incarceration, obesity, and divorce. The good news is that there are many things you can do today to have better focus. One of the best ways to support your attention is with high-quality, brain-healthy supplements… Attention Support Trouble concentrating? Can’t sit still? Attention Support can help you relax, stay calm, and increase your attention span – all at the same time.* Increase your (or your child’s) potential with Attention Support’s natural focus boosters.* Its ingredients were picked for their clinically proven benefits to attention, concentration, calm, and overall self-control.* Clinical child and adult psychiatrist and brain imaging expert, Dr. Daniel Amen, worked with the BrainMD team to carefully select the well-studied ingredients in Attention Support. Working through multiple action pathways in the brain, its nutrients and herbals can help your distractible brain circuits self-correct to better stay on track.* “I’ve seen the attention of my patients go down over the last 30 years with the constant distractions we all face from the Internet and multiple gadgets. I designed Attention Support to give children and adults something natural that would actually help support their attention in multiple ways.” – Daniel G. Amen, MD Here’s what you get with Attention Support: Choline – a vitamin-like nutrient that supports the brain’s production of acetylcholine, a key neurotransmitter for attention, learning and memory.* Choline also contributes methyl groups that help the brain make neurotransmitters and maintain its circuitry.* Per FDA guidelines this formula is classed as an excellent source of choline.* Magnesium – a mineral essential for life yet lacking in most people’s diets. 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 including focus, memory, mood and behavior.* PhosphatidylSerine (PS) (soy-free, from sunflower) – highly concentrated in the brain and a natural building block for the trillions of nerve cell connections that make the brain work.* Clinically proven to support healthy attention, learning and overall mental focus.* Pycnogenol® – a powerful antioxidant concentrate sustainably harvested from the French maritime pine tree.* Promotes delivery of blood to the brain and is demonstrated to improve attention in clinical trials with kids, university students and seniors.* Vitamin B6 – an essential cofactor for several enzymes involved in the production of neurotransmitters linked to attention and healthy mood control, especially when used together with magnesium.* Zinc – another essential mineral, required by at least 100 enzymes and for crucial antioxidant protection of the brain.* Zinc has consistently enhanced children’s attention and behavior in clinical trials.* Attention Support is extremely well tolerated and was developed for both kids and adults.* Children 4 years and older can take 3 caps per day, preferably between meals. Adults can take up to 6 caps per day, or more as guided by a nutritionally-informed physician. Attention Support contains no soy, milk/dairy, gluten, wheat, yeast, eggs, corn, sugars, or artificial colors or flavorings. Being calm, focused and making better decisions can lead to a greatly enhanced quality of life. Imagine the joy of accomplishing things on a consistent basis. It all starts with giving your brain the nutrients it needs, so that its self-regulating processes can keep on top of challenges and allow you to stay focused and productive.* In addition to nutritional support, there are many other ways to naturally help with attention issues. Here are just a few… 5 Tips for Boosting Your Attention 1. One-page Miracle A One-page Miracle (OPM) can help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 2. Meditation and More Decades of clinical research has shown that prayer, meditation, visualization, and self-hypnosis can calm stress, enhance overall brain function, and improve focus, mood, and memory. Taking 5 to 10 minutes twice a day to focus on your breathing, gratitude, a beautiful scene in nature, or scriptures can have a tremendous impact on your life. 3. Shut Out Distractions Get rid of distractions when you prepare to study or focus on a project. Put your phone on airplane mode and turn off your devices. Although multitasking may seem like the best way to get things done, even people practiced at multitasking typically don’t do it very well. Taking occasional tech timeouts can help you find balance, so you can focus on the most essential areas of your life. 4. Better Focus Foods The sugar-filled, pesticide-laden, high glycemic Standard American Diet (SAD) leads to increased distractibility, decreased energy, and greater illness. For people who struggle with attention and focus, a diet high in fiber, with high-quality protein and healthy fats (especially omega-3s and monounsaturates), can have a powerfully positive effect on brain function. It’s especially important to eat protein with each meal and snack, which helps to stabilize blood sugar levels and maintain focus. 5. Take Time to Have Fun If your attention is scattered by a million things, it might be time to take a break. We all need time to recharge our batteries and self-care is often the best thing you can do to refocus your thoughts and emotions. Get a massage, read a new book, or listen to your favorite music. Engage in meaningful and beneficial activities on a regular basis. Do work that you enjoy and have fun with your loved ones. Focusing on positive people and activities can help you achieve balance both mentally and physically, so make time for what matters most in your life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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3 of the Best Ways to Get Quality Sleep
There’s a prevailing mindset among workaholic Americans that it’s socially acceptable to be sleep deprived. Many participate in work binges and settle for 4 to 5 hours of sleep per night, which simply isn’t an adequate amount of rest. 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 aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues. Risks of Sleep Deprivation Skimping on sleep can affect your health in more ways than you might imagine. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on your cognition, mood, and memory Greater appetite linked to increases of the hunger hormone, ghrelin Loss of focus and willpower Low mood and occasional anxiety There are many bad habits that rob people of a good night’s sleep. Here’s how to fix a few of them… Avoid These 3 Common Sleep Stealers Move the Clock Instead of looking over at your alarm clock every time you toss and turn, move the clock so you can’t see it. If you wake up in the middle of the night, resist the urge to look at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep. When it comes to your alarm clock, “out of sight/out of mind” is really the best strategy. Tech-free Bedroom Establish a time when all devices in the household will be turned off for the remainder of the evening. It’s also a good idea to remove all electronics from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can also reduce the amount of electromagnetic frequencies your body absorbs. Creating a relaxing environment, free from the distractions of the outside world, may help you get quality sleep. Don't Drink and Sleep Even though it’s a nightly ritual for many people, drinking alcohol before bed doesn’t help you achieve deep sleep. Instead of drinking a glass of wine before bed to help you sleep, try a mixture of warm unsweetened almond milk, a teaspoon of vanilla (the real kind, not imitation), and a few drops of stevia. This may increase serotonin activity in your brain and help you 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 problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA. GABA Essentials Neurotransmitters are chemical messengers that neurons (nerve cells) release to allow them to communicate with other neurons. The neurotransmitter most associated with calming effects in the brain is GABA. Research suggests increasing GABA activity in the brain can help improve mood and generally have calming effects. GABA also is fundamentally important for the healthy maturation of new nerve cells (neurogenesis) and for the overall development and maintenance of the brain. 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. GABA Calming Support Taking BrainMD’s GABA Calming Support helps relax the body and mind, correct stress-related nutritional deficiencies, and generally promote calming brain activity to help you get quality sleep. It can help you handle the ups and downs of life with more composure. 5 Key Ingredients of GABA Calming Support GABA Gamma-aminobutyric acid (GABA) is a neurotransmitter produced across the brain and crucial for many aspects of brain renewal and self-regulation. GABA helps regulate excessive firing of neurons, which promotes a sense of calm. It supports the body’s other natural mechanisms for quieting the mind and gradually falling asleep. L-Theanine This unique amino acid is not incorporated into proteins and seems to help regulate GABA, dopamine and serotonin circuits. It is rapidly absorbed and quickly shifts the brain toward a predominance of alpha waves, which are associated with relaxation. Clinical research indicates l-theanine can have calming and relaxing effects while preserving mental focus. Lemon Balm Lemon balm (Melissa officinalis) is a member of the mint family and has been used as a medicinal herb in Southern Europe and the Middle East for over 2000 years. Research suggests that it 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 is profoundly important for practically all the body’s functions. It’s essential for making energy, some of which is necessary to prepare the body for sleep. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality. Vitamin B6 Also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps with the production of neurotransmitters (serotonin, epinephrine, norepinephrine, and GABA), which need to be balanced for healthy sleep. It helps promote relaxation and enhances your mood. GABA Calming Support FAQ How do I take GABA Calming Support? Adults can take 1 to 6 capsules daily with water, on an empty stomach. The dosage for children should be directed by a nutritionally informed physician. Can I use this product for sleep? Yes, GABA Calming Support can help you get to sleep. It enhances calm and helps allow you to unwind at the end of the day, which prepares you for healthy sleep. Will GABA Calming Support make me groggy during the day? No, GABA Calming Support is designed to help calm an overactive mind and promote relaxation in the body, while maintaining mental focus. It does not cause grogginess. Do I need to take this every day for it to work? If you have a greater need for mind and body relief, taking GABA Calming Support each day is highly recommended. If you only need occasional support, you can take it on an as-needed basis. What Others Are Saying More Relaxed “I have noticed that I am more relaxed in stressful situations. Also, I have been able to experience a higher quality in my sleep. I fall asleep faster without having those rolling thoughts before falling asleep.” -Vic Restful Sleep “In preparation for 3 month trip, my mind has been in hyper-drive. This has really helped me focus and turn off the anxious and planning mind so I can have a full night’s restful sleep.” -Pamela GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep. For more information about GABA Calming Support and our full catalog of brain healthy supplements, please visit the online store at BrainMD.
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Do You Know the Best Ways to Ensure a Healthy Pregnancy?
From the moment you learn you’re pregnant, one question that will remain at the forefront of your mind is: What can I do to make sure my baby is healthy? There are so many things that go into carrying a healthy baby to full term, and it’s important to stay positive along the way. Your baby may enter the world in about nine months from now, but in the meantime, each day is a new step in their development. Healthy Pregnancy: First Trimester Tips The first trimester is very important as most of the baby’s features begin to develop in these 13 weeks, including the heart, brain, spinal cord, arms, toes, and even face! Be sure to follow these steps during your first trimester: Begin your prenatal multiple immediately. Adjust your diet – shop for healthy foods so that you won’t be tempted to eat unhealthy foods. Calculate the hospital costs and begin your delivery plan. Find the right prenatal doctor and consult with them about your current medications. Schedule routine checkups with your prenatal doctor every four weeks. Top 4 Pregnancy Questions 1. What can you do to ensure a healthy pregnancy? A healthy pregnancy is just as much about the mother’s health as it is about the baby. You should surround yourself with a strong support system to guide you on your journey, including your family, friends, and OB-GYN. Do your best to keep stress levels low. Also, try to do 30 minutes of exercise per day. Seek out help if you begin to experience depressive thoughts; they can lead to negative mood changes after birth and possibly even emotional withdrawal from the baby. 2. What should I avoid when I’m pregnant? Most women know to avoid alcohol tobacco and excessive coffee, but another common danger is contamination of meats or other foods. Pregnant women should make sure they are eating meat that is fully cooked. Listeria, a type of bacteria that causes food poisoning, has been found occasionally in deli meats, soft cheeses, unpasteurized milk, pate, raw eggs and smoked seafood. These foods should be avoided to protect against the bacteria spreading quickly to the baby. Try not to gain more than 25 pounds during pregnancy, as this may negatively affect your health and your baby’s health. Consult with your doctor if you are concerned about weight gain. 3. What is good to eat during pregnancy? A healthy pregnancy diet is well-balanced and consists of a variety of food groups. You should include foods high in healthy proteins, such as antibiotic-free meats, salmon and eggs. Nonfat Greek yogurt offers generous amounts of calcium as well as probiotic bacteria for a healthy gut. You should include washed fruits and vegetables with every meal such as broccoli, kale, oranges, grapefruit and berries, which are high in vitamin C, folate and other vitamins as well as essential minerals. Add some healthy grains such as quinoa and oats to help you feel energized throughout the day. 4. What can a good prenatal multiple do for you? It’s vitally important that you and your baby receive the right nutrients from the start, and that’s why we offer Smart Prenatal. As the baby draws from your reserves, you may or may not derive enough nutrients from your daily diet to provide them to the baby or stay healthy yourself. Surveys indicate that even non-pregnant women aren’t getting sufficient daily amounts of many vitamins and minerals they need to stay healthy. At BrainMD, we highly suggest mothers take a well-designed prenatal multiple if they’re trying to have a baby so that their bodies are fully prepared once they learn they’re pregnant. One-a-day multi-vitamins cannot fit enough nutrients into one tablet to provide you with enough of what you need. Within the first trimester, the baby’s heart and brain develop rapidly and require all the vitamins, not only methylfolate, though it is crucially important. Therefore, make sure you’re getting all these nutrients that you and the baby need: methylfolate and all the B vitamins, choline, vitamin D3, vitamin A, vitamin C, vitamin E, vitamin K2, magnesium, calcium, iodine, zinc, selenium, manganese, chromium, molybdenum, potassium, coenzyme Q10, lutein, zeaxanthin and boron. BrainMD’s Smart Prenatal provides all these at levels that help ensure a healthy pregnancy. Pregnancy is a journey you can and should share with everyone in your life. Don’t forget to take a well-designed prenatal multiple every day of your pregnancy, so that you and your baby are sure to receive all the nutrients you need. 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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Ease Occasional Anxiety & Improve Your Mood with Vitamin D
Looking for a way to ease anxiety and get your happy self back? Did you know that vitamin D may play a big role in helping you to manage your anxiety or depressive thoughts? There are many warning signs or symptoms of vitamin D deficiency in your life or of someone you know, and it's important to understand the importance of getting enough of this crucial vitamin. Vitamin D Basics Vitamin D is best known for building bones. However, this highly-potent vitamin is essential for overall brain and body health. Optimal vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. Vitamin D may be involved in the healthy regulation of as many as 900 human genes. Vitamin D becomes converted by the liver and kidney into a hormone ("secosteroid") that’s so important to brain function its receptors can be found throughout the brain. Vitamin D plays a critical role in the brain's early development, its ongoing maintenance, and in its functions that underlie healthy mood and many of the most basic cognitive functions including learning and making memories. Avoid D Deficiency Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D. Low levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological difficulties in adults such as feelings of anxiety. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age. Recommended Daily Vitamin D In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Instead, it’s suggested that all adults take at least 2000 IU of vitamin D daily. We all should get our blood vitamin D levels tested every 4-6 months and, if necessary, increase our daily intake to as much as 5,000 IU per day to ensure we achieve blood levels of at least 40 nanograms per milliliter. Avoid taking vitamin D2 supplements since D2 can interfere with the actions of vitamin D3 which is the body's natural vitamin D. The Vitamin D Challenge Getting necessary amounts of vitamin D can be particularly challenging during the winter season—typically from November to March—when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness. 5 Ways to Ease Anxiety & Get More Vitamin D In Your Life 1. Alternate Light Source Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood and ease anxiety. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that’s as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels. 2. Go Somewhere Sunny If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable. 3. Get Quality Sleep Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, it’s recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your body’s natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good night’s sleep. 4. D-Rich Diet Foods can be an important source of vitamin D. Examples of vitamin D-rich foods are fortified milk, eggs, mushrooms and fish (especially wild salmon, tuna, and mackerel). A 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. 5. Take Sunshine Supplements When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Interestingly, a 2014 study showed that the positive effect of vitamin D3 on mood was clinically very substantial as compared to other options. Since it promotes healthy mood, vitamin D3, which is often referred to as the sunshine vitamin, can help you get through the doldrums of the winter season. BrainMD’s Vitamin D3 supplement has 5000 IU which is significantly more than the average vitamin D supplement on the market.* That’s because research shows that if we increase our daily intake to 5000 IU per day, it will ensure that we get the right amount of absorption for our bodies in order to feel the benefits long-term.* 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 of the Best Natural Ways to Get Restful Sleep
If there was a free and easy way to improve your energy, mood and well-being, would you do it? Would it surprise you to learn that you already do it every night? Sleep is essential to your overall health and ability to function in life. But are you getting enough sleep? If not, it’s time to focus on your sleep as if it’s one of the most important things in your life…because it is! The Risks of Sleep Deprivation According to the Institute of Medicine, (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleeping problems which interfere with their daily routines. Unfortunately, sleep issues are only getting worse with the prevalence of busy schedules, devices, energy drinks, video games and Netflix. The list of reasons why people pass up a good night’s sleep is extensive. Skimping on sleep can negatively impact your health in more ways than you might imagine. Getting less than 6 hours of sleep a night has been associated with lower overall brain activity, which can adversely affect your: Weight Energy Mood Athletic, school, and job performance And most importantly, decision-making It should come as no surprise, then, that many sleep-deprived individuals struggle to maintain a healthy mood, memory, and lifestyle. When you miss out on sleep, your brain pays the price. The good news is that there are many ways to naturally improve the quality of your sleep. Here are just a few… 5 Ways to Improve the Quality of Your Sleep 1. Write It Down The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will allow you to relax mentally. Writing in your journal 10 minutes before you go to bed can help release the stresses of the day and put you in a restful state of mind. 2. Energizing Exercise Although not an obvious choice when considering practical sleep aids, vigorous exercise can assist the body in establishing and maintaining a healthy sleep cycle. Physical activity boosts blood flow and with it the delivery of oxygen and other needed nutrients to the brain. It also stimulates neurogenesis, the ability of the brain to generate new brain cells, and neuroplasticity, the ability of the brain to adapt to challenges, self-regulate, and calm the body down in preparation for sleep. Helpful tip: since physical exertion late in the evening may energize you and keep you awake, don’t exercise within two hours of the time you go to sleep. 3. Turn Off the Tech It’s not unusual for parents to limit their kids’ TV or tablet time to help them calm down before bedtime, so why shouldn’t adults adopt the same rule? Establish a time when all devices in the household will be turned off for the remainder of the evening. It’s also a good idea to remove all electronics from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can also reduce electromagnetic frequencies, which might also interfere with your sleep. Creating a relaxing environment, free from the distractions of the outside world, may help facilitate better sleep. 4. Just Breathe Diaphragmatic breathing is an effective and simple method for overcoming stress and quieting your mind. It’s also ultra-convenient since it can be done anywhere, anytime. When you take shallow breaths, it limits the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and helps your brain function better. Here’s where you can learn more about the basics of deep breathing. 5. Get Restful Sleep If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of issues.* When you fall behind on your sleep, blood flow to your brain decreases and you are much more likely to make bad decisions.* Scientists have discovered that the brain has a special waste management system that works to get rid of toxins while you sleep.* Without healthy sleep, the cleaning crew doesn’t have enough time to do its job and trash can build up, potentially causing brain fog and memory problems.* BrainMD’s Restful Sleep contains melatonin to help you get to sleep, sleep throughout the night, and wake up feeling rested.* It also includes the calming neurotransmitter GABA, as well as magnesium, vitamin B6 and valerian.* Together, these nutrients produce a soothing effect that can ease you into a peaceful sleep.* 5 Key Ingredients of Restful Sleep Restful Sleep uses a combination of nutrients that naturally support healthy regulation of your circadian rhythms, which promote quality sleep and reduce daytime fatigue.* Restful Sleep’s 5 ingredients can help you fall asleep, stay asleep and enjoy a better quality of sleep*: GABA Gamma-aminobutyric acid (GABA) is a neurotransmitter produced across the brain to naturally inhibit excessive firing of neurons, resulting in a sense of calm.* It supports the body’s other natural mechanisms for quieting the mind and gradually falling asleep.* Magnesium Sometimes called the relaxation mineral, magnesium is actually profoundly important for practically all the body’s functions.* It’s essential for making energy, some of which is necessary to prepare the body for sleep.* It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality.* Melatonin Melatonin is the main hormone the brain produces to naturally regulate the body’s 24-hour rhythms and sleep/wake cycle.* Staying up too late, working swing or graveyard shifts, traveling through time zones, taking certain medications, and the aging process itself, all can affect melatonin production and wreak havoc on your sleep.* Melatonin is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns.* Valerian For centuries, the herb valerian has been used for its calming and sleep-inducing properties.* Valerian may work through the GABA receptors, which calm brain activity when activated.* It supports deep, restful, quality sleep.* Vitamin B6 Also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps with the production of neurotransmitters (serotonin, epinephrine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* It helps promote relaxation and enhances your mood.* Restful Sleep FAQ How do I take Restful Sleep? Start by taking one capsule 60 minutes prior to your desired bedtime, and if you’re not feeling drowsy after 30 minutes, take another one. A few individuals may find they need a third or even fourth capsule each night. If you think you might benefit from an even higher intake, consult a nutritionally informed physician. Will Restful Sleep make me feel groggy the next day? No. Restful Sleep is specially formulated to be safe and non-habit-forming.* It won’t make you wake up drowsy or irritable the next day.* Instead, you’ll feel awake and refreshed.* Will Restful Sleep work for children? Children aged 4 and older can benefit from this supplement. Start with one capsule then gradually increase, if necessary, up to a maximum of 4 caps per day. Can I take Restful Sleep if I’m nursing or pregnant? Restful Sleep isn’t recommended for women who are nursing or pregnant.* What Others Are Saying Works Great “I have trouble sleeping for a variety of reasons, but whenever I take this supplement I fall asleep easily with no groggy feeling the next morning.” -Jill Great Sleep Aid “I can sleep better than I have for many years. Prior to learning about Restful Sleep, I always woke up at night – and then had trouble falling asleep. Now, if I do wake up, I fall back asleep pretty quickly.” -David Restful Sleep has helped countless people get peaceful, quality rest and may be able to help you too. 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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4 Immune Boosting Supplements to Take in the Winter
During the cold months, many of us worry about becoming sick. Taking supplements in the winter can help get your immune system through harsh times. While healthy habits, like washing your hands throughout the day, will help maintain your overall well-being, specific vitamins and nutrients can help your immune system ramp up its defense against attack. Follow these healthy lifestyle habits and use supplements to boost your immunity over the winter... Vitamins, Minerals & Other Supplements to Take in the Winter Lifestyle changes are difficult to implement during the winter season, which can make us especially vulnerable to illness. The New Year is the perfect time to make a resolution to stay healthy and developing a supplement routine is nutritional insurance for winter wellness. These supplements provide ingredients with proven benefits for aiding the immune system and can be especially beneficial over the winter. Consider taking: NeuroVite Plus Multivitamin This enhanced multiple vitamin-mineral combination is a great way to support your immunity during the winter and all year round. Our immune system consists not only of tissues and organs, but also of single cells that are posted as early warning sentries around the body or circulate with the blood for rapid action against intruders. The entire system needs a broad array of vitamins and essential minerals, supplied at high purity and potency by NeuroVite Plus. Without sufficient quantities of these numerous nutrients, the single immune cells lose their mobility and their ability to attack foreign agents. Prominent among these immune system nutrients are Vitamins A, C, D, E and all the B vitamins. The minerals zinc, selenium and manganese are essential for antioxidant enzymes that protect the immune cells against self-destruction. The Organic Fruit and Vegetable Blend also aids the immune system, while the Proprietary Brain Boosting Blend helps your brain and immune system work in harmony. BrainMD recommends this product to everyone as their foundational dietary supplement. Vitamin D3 5000 This vitamin is crucial for healthy immune regulation and inflammatory response. Whether made in the skin or taken as a supplement, vitamin D3 becomes converted to a hormone with diverse health actions. Vitamin D receptors sensitive to this hormone are found in immune cells and throughout the immune system. Vitamin D deficiency has been linked directly to illness in winter, which is the season when the skin gets less sunshine and makes less vitamin D. Supporting immunity is just one of the numerous vital functions of vitamin D. BrainMD offers a 5000 International Unit Vitamin D3 which raises your levels on just one softgel a day! Magnesium As a mineral essential for energy and for cell activation, magnesium is crucial to healthy immune function and healthy inflammatory response. More than half of all Americans aren’t getting enough magnesium from their foods, and BrainMD’s Magnesium Chewables provide 150 milligrams of magnesium per sugar-free, orange flavored tablet. Supplementing with magnesium also supports memory and mood, blood vessel health, blood sugar regulation, and muscle relaxation, while enhancing sleep quality. Omega-3 Power Besides being fundamental to the health of all our cells, tissues and organs, the omega-3 fatty acids EPA and DHA are required for the initiation and continuation of healthy inflammatory responses, which involve a variety of immune cells. The brain’s immune cell population seems especially dependent on these nutrients. BrainMD developed Omega-3 Power, a highly concentrated fish oil that effectively raises the Omega-3 Index, a very important health marker. It’s produced from sustainably harvested fish, is tested to exclude 250 potential pollutants, and doesn’t have any of the unpleasant taste or reflux sensation that other fish oils have. How Else Can I Boost My Immune System? Aside from taking scientifically developed supplements to aid with common deficiencies, healthy habits are also crucial. Your immune system is very complicated due to its whole-body network of cells, tissues and organs. To make positive changes in your life, it’s important to approach your immune system holistically. 1. Decrease Stress If you’ve been sick several times or for several months, consider if this period was also a very stressful one personally or for other reasons. To give your body a break from stress hormones such as cortisol, which can lower your immunity, learn when it’s time to take a break. Participate in a daily routine to relax, such as listening to music or meditating. 2. Eat Healthy Eating a balanced diet is common sense for overall well-being. You are what you eat, and your body requires the right fuel to get you through the day without trouble. Some foods with added benefits for your immune system and for healthy inflammatory response include: mushrooms, organically grass-fed lean meats, poultry, salmon, tuna and other cold-water fish, sardines, garlic, broccoli, ginger, spinach, citrus fruits, beans and other legumes, brazil nuts (rich in selenium) and almonds. 3. Get Plenty of Rest Adults require varying levels of sleep, but studies indicate a minimum of 7 hours per night is best. Those with a compromised immune system should try to get more sleep. Deep rest stimulates the immune system and prepares you for the next day. When making a resolution to begin a winter supplement program, make sure to continue taking your supplements through the winter rather than stopping too soon. The effects of taking supplements build up over time. Plus, the same supplements we’re recommending for the winter will continue to build your immunity during all the seasons of the year! To naturally boost and maintain your immune system on the healthiest level, it’s important to create healthy habits for overall well-being. 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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Here Are 20 Ways to Rev Up Your Motivation in the New Year
The New Year is here and it’s time to rev up your motivation. Whether your goals include fitness, relationship, or lifestyle improvements, there are many strategies that can help you achieve your resolutions. Here are just a few... 20 Ways to Rev Up Your Motivation in the New Year 1. Realistic Goals Write down your resolutions in a calendar and then review them every day to track your progress. Establishing realistic goals that you can focus on daily will make a significant difference in your outlook on your New Year’s resolutions. 2. New Activities Find a new exercise you enjoy and make it a habit. Turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Whatever activity you choose, make sure it’s helping you attain your fitness goals. And, most importantly, have fun getting fit! 3. Take a Tech Break Instead of sitting around all day staring at a screen, spend some time working on a hobby, participating in a quality conversation with friends and family or taking in the beauty of nature. You might be surprised at how many things you can do, and how much fun you can have, when taking a break from your devices. 4. Balance Your Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels starve the brain of the large amounts of energy it needs, which can lead to poor decisions, irritability, and bad behaviors. 5. Prioritize Your Goals If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete and many things that would be nice to finish in the future. Not only will this pyramid structure allow you to focus on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 6. Find Your Inner Calm Make time for yourself every day. Spending just 15 minutes alone, without distractions, may refresh your mind. Repeating simple Loving Kindness Meditations (LKM), like “May I be safe and secure,” can increase positive emotions and decrease negative ones. 7. Break the Habit Smoking, as well as drug and alcohol abuse, can increase your risk of many brain problems, including: memory loss, focus and processing issues, and inappropriate behaviors. Since we just entered a New Year, make it a priority to stop these habits immediately. Alcohol is not a health food and should be used in moderation. Even one glass of wine or a hard alcohol per day can negatively affect the brain and body. 8. Learn Something New Set aside some time every day to learn something new. Einstein said that if someone spends 15 minutes a day learning something new, that person will be an expert in a year! Take a class, try square-dancing, chess, tai chi, yoga, or painting. When the brain stops learning it starts dying, so be intentional at learning new things. 9. Clear the Clutter Why wait until spring cleaning to declutter your house, car and office? Cleaning the spaces where you live and work can help clear your mind. Many people experience a lift in mood when their environment is clean and tidy. Since our physical spaces say a lot about us, take some time to clean things up…and maintain the neatness throughout the year. 10. Restful Sleep If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to reset the clock and get back to a healthy sleep schedule. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. 11. Expand the Rainbow Did you spend the last few months eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to your diet? It’s a New Year, so expand the rainbow of healthy fruits and vegetables and incorporate them into your menu. 12. Increase Your Motivation Often called the “motivation molecule,” dopamine gives you the drive and focus you need to be productive. Unfortunately, many people use nicotine, caffeine, and sugar-laden/fat-filled treats to temporarily raise their dopamine levels. However, those unhealthy choices can decrease the natural dopamine production process long-term. Help your brain maintain healthy dopamine levels by eating high-protein foods that provide tyrosine. This nutrient is most available from almonds, bananas, avocados, eggs, beans, fish, lean meats, and poultry. 13. Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 14. Start a Supplement Regimen If one of your resolutions is to jump-start mental focus and energy, consider taking high-quality, brain directed dietary supplements.* For starters, take a good multiple vitamin with all the vitamins and essential minerals (except iron and copper, which can be dangerous in a multiple) you need daily.* A highly concentrated, ultra-pure omega-3 fish oil is also essential.* Then add supplements for other areas of improvement, like mood, focus, or memory.* 15. Focus on Brain Safety Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to buckle up when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 16. Drink More Water Every system in the human body needs water to function. Your brain is mostly composed of water, so avoid anything that dehydrates it – such as drinking too much caffeine or alcohol. Being dehydrated impairs performance in tasks that require attention, immediate memory skills, and physical performance. 17. Get Outside Engaging in outdoor activities is important for everyone, especially for those who live a sedentary lifestyle. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. Walking can help clear your mind, improve your mood and burn some calories all at the same time. 18. Practice Self-care Practicing yoga and getting massages can do more than just improve your physical function; they’re both beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA, reduce anxious feelings and improve overall mood. 19. Laugh It Off Laughter can help reduce the physical effects of stress on the body. Lighten up by tuning in to your favorite sitcom, listening to a fun podcast on your commute, or chatting with someone who brings joy to your life. Laughing makes you feel good and is beneficial to your overall well-being. 20. Stay Connected Social connections are incredibly important to your overall well-being. Focusing your time and energy on positive people can have a dramatic impact on your everyday life and longevity. Having a one-on-one conversation with a friend or family member is a great way to kick off the New Year. Set yourself up for success in the New Year, and throughout the year, by implementing these strategies to support full brain and 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 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 Crush Your Goals in the New Year
The New Year is here! Did you make any resolutions? Perhaps you overdid it with the desserts during the holidays and this year you want to improve your diet. Or, maybe you struggled with sticking to your exercise routine and your goal this year is to be more consistent. Regardless of which resolutions you made, it’s vitally important to start off the New Year on the right foot so that you can maintain healthy habits throughout the year. Though staying on track with fitness goals can be a challenge, there are many techniques that can help you attain your desired benchmarks. To increase the chances of reaching your New Year’s goals, be proactive at improving your overall well-being. The best way to accomplish that is to...rest, reset and refocus. The 3 Rs of New Year’s Resolutions Rest If you were one of the many people who sacrificed quality sleep to keep up with the increased demands of the stressful holiday season, now is the time to get back to a healthy sleep schedule. Quality sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. To ensure that you have the energy you need to fast-track your New Year’s fitness goals, it’s recommended that you get 7-9 hours of sleep each night. Reset If you’re past due for a mind/body reset, the New Year is the perfect time to establish new priorities for every area of your life – work/school, family, fitness, etc. Without clearly defined objectives, it’s impossible to reach your goals. When you know what you want, you are more likely to change your behaviors to get it. Setting realistic goals and working hard to achieve them can provide a sense of accomplishment. When you have a purpose and mission, life comes into focus and your energy is spent on healthy pursuits. Refocus All of us need time to recharge our batteries and self-care is often the best thing you can do to refocus your thoughts and emotions. Get a massage, read a new book, or listen to your favorite music. Engage in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. Focusing on positive people and activities can be extremely beneficial both mentally and physically, so make time for what matters most in your life. Implementing these 5 strategies can help you achieve your New Year’s resolutions: 5 Tips to Help You Crush Your Goals New Year, New Activities Find a new activity you love doing and make it a habit. Anything, from ice skating to dance lessons to gravity training, can turn a dreaded workout into a fun activity that you’ll actually look forward to doing. Gravity training compiles strength, endurance and cardio workouts with Pilates and yoga inspired movements and mindfulness. Whatever activity you choose, make sure it’s helping you attain your fitness goals. And, most importantly, have fun getting fit! Enhance Your Immunity It’s much easier to sustain your New Year’s exercise routine when you’re healthy. While no single food will magically fend off a cold or the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that may help to enhance your immune system: Omega-3 EPA and DHA found in cold-water fish such as salmon, tuna, mackerel, sardines. No other omega-3s can substitute for these. Vegans can get omega-3s from certain algal dietary supplements. However, the omega-3s from plants are very poorly converted into the EPA and DHA the body needs and some people can’t make the conversion. Therefore, plant sources aren’t recommended. Zinc-rich foods especially beans (including black beans, lentils, green peas, chick peas), oysters, crabs, lean meats and poultry Selenium-rich foods especially Brazil nuts, mushrooms, barley, asparagus, broccoli, tuna, sardines Vitamin E-rich foods especially peanut butter, seeds, almonds, hazelnuts One-page Miracle What all successful people have in common is a sense of personal responsibility and clear-cut objectives. A One-page Miracle (OPM) can guide you in making better choices, which will help you achieve your New Year’s resolutions. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. Switch Up Your Produce Did you spend the last few months eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to your diet? It’s the perfect time to switch things up and reinvigorate your love of fruits and veggies with some variety. Add asparagus, mushrooms, apricots, or berries to your diet. Have you ever tried a steamed artichoke? Or stir-fried snow peas? Maybe you’ve had green beans, but what about haricots verts (French green beans)? Try some sweet cherries or a nectarine as a treat after dinner. It’s a New Year, so expand the rainbow of healthy fruits and vegetables and incorporate them into your menu. Boost Your Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental productivity, and prevent fatigue without lowering blood sugar. This supplement features an incredible array of “adaptogens,” potent plant concentrates proven to improve mental performance when under stress. It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and works through additional metabolic pathways to promote endurance and overall vigor. If you’re looking for a natural energizer that will help to improve your physical endurance, Focus & Energy is your best option. And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement. Focus & Energy is safe, natural and non-habit forming. Adopting these brain healthy habits can kickstart your New Year and help you achieve and maintain your resolutions throughout the year. 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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