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3 Part Series: How to Identify the Best Quality Supplements
Are you wasting money on low-quality supplements? Or worse, is your supplement routine just not doing anything for you? Did you know that not all supplements are created equal and not all supplement makers can be trusted? It’s true! Americans love vitamins. More than half of all American adults take a vitamin or supplement. It’s a $27 billion-dollar industry in the U.S. With thousands of choices, it can sometimes be overwhelming to choose the right one for you. Plus, how do you know if you’re getting your money's worth or if you’re just getting ripped off? Unless you’re part of the development of a supplement, it’s becoming increasingly difficult to know if you’re getting trusted, quality products or if they’re delivering everything they claim. In this 3-part blog series, we’re going to teach you everything you need to know to identify the best-quality supplements. So you can get the maximum benefits from your supplements and reach your health goals. The 3 parts of this series are: Labels & Claims Supplement Development Manufacturing Programs Now let’s dive right into labels & claims: Claims Some labels make extravagant claims, but all too often the claims are a little hard to swallow. Before you buy a supplement, read the label, especially the Supplement Facts box that by law must list the ingredients. Carefully read the directions for use, and any cautions or warnings that follow them. Read the packaging, and any claims for efficacy and/or safety that are on the label. Be forewarned, supplement claims can be easy to misread and many supplement makers play games with the content of their labels. According to the Food & Drug Association (FDA), supplement makers are not legally allowed to make claims that their products treat, diagnose, prevent or cure diseases. The FDA does allow claims that a product affects the body's structure and/or function, nutritional status, or general health and wellbeing. But the product's maker is supposed to have proof to support all the claims they make. Ingredient lists The Supplement Facts box is the heart of the dietary supplement label. It's supposed to accurately list all the active ingredients, in specified order and with specified names for the various nutrients, herbals or other ingredients. Read this very carefully. You may notice, for example, that vitamin A is listed as beta-carotene, which many people do not efficiently convert to vitamin A. Or that magnesium is listed as magnesium oxide, which happens to be very poorly absorbed and is an inferior ingredient compared to magnesium malate, citrate or glycinate. Sometimes there'll be ingredients listed that aren't proven for use in humans. If you have doubts, contact the supplement maker, who by law have to provide their contact information on the label. It’s important to understand that outside the Supplement Facts box, companies have a lot of room to make vague claims on their labels. For example, the phrase “natural flavors” still allows for the product to contain sugars and other hidden and potentially harmful additives. At BrainMD, we ensure that our natural flavors are as pure as possible. We refuse flavors that use sugar or other high-glycemic ingredients, or hidden additives that are potentially unsafe. Another challenge for you is to detect and become knowledgeable about undesirable additive ingredients in your supplements, especially in the binders or coatings of tablets such as unnecessary sucrose, titanium dioxide which has questionable safety, hydrogenated oils, heavy metals including lead and mercury, and PCBs (polychlorinated biphenyls) or dioxins. Cautions and Warnings While it may seem counter-intuitive, cautions or warnings on products can be a good thing because they show that the company understands their ingredients and how they can affect the body. Cautions and warnings also indicate that the company places concerns about their customer's health and safety above making another sale. The caution or warning both prevents the sale of a product to someone that should not be taking it and allows the product to get into the hands of consumers who can safely take it. Marketing You’ve almost surely heard the saying, “Don’t believe everything you hear.” Well, that rings even more true for the supplement industry. We can start by asking ourselves some common sense questions. Does the supplement company make reasonable promises or do they make claims that are too extreme to believe, for example that a supplement can cure Alzheimer's or cancer? Outlandish claims in marketing materials can be an indication that the company is over-promising to try to gain sales. Look for realistic statements about a product for “supporting”, "promoting" or "enhancing" specific structures or functions. People’s bodies work differently, so supplements are rarely one size fits all. A supplement that works wonders for one person, might not work for another. Therefore it's important to examine the product's label or support documentation for evidence that it's ingredients (some of them, at least) have been put through controlled human clinical trials, which are the highest level of proof that they possibly could work for YOU. That’s also why a company’s return policy is important. If a supplement company allows returns and even guarantees their products or your money back, that is a good sign of trust. Look out for free product trials. The sponsoring company will say this shows their confidence in their product’s effectiveness. But read the fine print and make sure they are being upfront about what kind of arrangement you’re getting into. Most free trial programs automatically turn into a membership program unless you cancel, but some companies don’t put that information upfront and don't take measures to make sure you agree to the deal in advance. To make better buying decisions about dietary supplements, and to have the best chance the products you purchase will improve your health and well-being, you need to know first, that what the company claims on the label is accurate and reasonable; second, that the ingredient list is transparent and clearly understandable; and that they stand behind their products enough to make you feel safe and confident to shop with them.
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What’s Keeping You Up At Night?
Did you know that getting less than seven hours of sleep a night has been associated with lower overall brain activity? It’s true! And this can negatively affect a whole range of issues such as weight, mood, memory, decision making, and more. In 1900, Americans averaged nine hours of sleep. According to a recent poll, Americans now average only six hours and forty minutes. The problem with this is that sleep deprivation causes lower activity in the prefrontal cortex and temporal lobes, affecting attention, judgment, impulse control, memory, and learning. Considering all of this, it is no surprise that sleep-deprived individuals struggle to maintain a healthy mood, memory, or body. Furthermore, in fascinating new research, scientists discovered that the brain has a special “waste management system” that works while you sleep to get rid of toxins. Without healthy sleep, the cleaning crew does not have enough time to do their job and trash build-ups, causing brain fog and memory problems. So what’s keeping YOU up at night? There seems to be an endless number of reasons why millions of us are missing out on a good night’s sleep. Here are some of the most common factors: A warm room Light in the bedroom Noise Gadgets by the bed Going to bed worried or angry Negative thoughts: ANTs (Automatic Negative Thoughts) tend to run through our mind when it’s not focused on anything else. Being sedentary: While it is well-known that those who exercise will sleep better, new research indicates that being sedentary actually interferes with good sleep. Medications: Many disturb sleep, including asthma medications, antihistamines, cough medicines, anticonvulsants, and stimulants. Caffeine: Too much coffee, tea, chocolate, or even some herbal preparations—especially when consumed later in the day or at night—can disrupt sleep. Alcohol, nicotine, and marijuana: Although these compounds initially induce sleepiness for some people, they have the reverse effect as they wear off, which is why you may wake up several hours after you go to sleep. Snoring: It can wake you, your sleep mate, or everyone in the house if it is really loud. Sleep apnea: With this condition, you stop breathing for short periods of time throughout the night, which robs you of restful sleep and leaves you feeling sluggish, inattentive, and forgetful throughout the day. Stressful events: The death of a loved one, divorce, a major deadline at work, or an upcoming test can cause temporary sleep loss. Having high-quality sleep is essential to wellness, although for some it can be elusive. If you avoid sleep robbers and practice good sleep hygiene, but still have problems falling asleep, a natural supplement that supports sleep may give you the relief you need. BrainMD has several natural supplement formulas that contain ingredients shown in clinical studies to help relax your body, calm your mind, and facilitate sustained and deep sleep. We recommend GABA Calming Support to calm a wound up and worried mind, Restful Sleep to help you fall asleep and stay asleep, and Serotonin Mood Support for running ANTs.
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How To Reset & Balance Your Brain
Your brain is an incredibly complicated machine. No one knows exactly how complex it is, but scientists estimate you have roughly 86 billion neurons and 85 billion nonneuronal brain cells. That means that in a piece of brain tissue the size of a grain of sand, you will find around 100,000 neurons, with over a billion synapses communicating with each other. Because of this, neuroscientists are faced with the incredible challenge of making sure this complex machine runs smoothly. This is often much easier said than done. Due to the brain’s complexity, many pharmaceutical drugs on the market today try to fix problems with a wide-brush approach, increasing levels of neurotransmitters like serotonin across the whole brain. Why Balance Is Important However, while this sweeping, pharmaceutical approach will often help in the battle with complex problems like depression and anxiety, there are almost always side effects. For a happy brain, more important than the levels of any one neurotransmitter is the overall balance of neurotransmitters in the brain as a whole. With such a massive amount of neurons and synapses firing at once, we need to ensure they are all working together properly, and that means making sure each brain cell has all the ingredients it needs to run smoothly. But, the balance of these incredibly important ingredients depends on a large number of factors; from your genes to your diet, to how much time you spend outside. And sometimes, especially in young people, this balance isn’t quite perfect. This can make life much more difficult, leading to irritable, anxious, unfocused parents and kids. What You Can Do There are some things you can do to help balance your brain; one way is through supplementation with nutrients that support the production and function of neurotransmitters. Here are some suggestions. GABA – an inhibitory neurotransmitter that helps calm overactive neurons, enhances mood and helps support restful sleep. 5-HTP – an extract from the African plant Griffonia Simplicifolia, 5-HTP is the precursor to the neurotransmitter serotonin, which plays a role in mood, sleep and appetite. L-Tyrosine – an important amino acid for the synthesis of many neurotransmitters, it is the precursor to norepinephrine and dopamine, which are important in balancing mood and energy. L-Glutamine – an amino acid important for the brain to make glutamate and GABA neurotransmitters. Glutamate is present in 80% of the brain’s nerve cell and plays a role in learning and memory processes as well as healthy mood management. Taurine – an amino acid that helps stabilize our nerve cell electrical activity and also promotes the performance of GABA and Glutamine neurotransmitter systems. There are also other essential vitamins and amino acids that will help your brain establish a healthy equilibrium. Look for products that combine multiple nutrients for a well-rounded approach to brain health, and make sure you buy from quality-driven brands. At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the focus and energy you need to do the things you love most in life. For our full list of supplements, visit us at BrainMD.
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Go walNUTS For Your Brain’s Health
The incredible health benefits of walnuts have been making us nuts…in a good way. We owe our thanks to Mother Nature for giving us one of the best foods for our brains and longevity. It is no coincidence that brain shaped foods can provide optimal brain benefits. In fact, walnuts have almost twice as many antioxidants as other commonly consumed nuts such as almonds, peanuts, and pistachios. They are packed with a high concentration of DHA (a type of Omega-3 fatty acid) and polyphenols. Polyphenols play an important role in fighting free radicals and protecting your cardiovascular system. Omega-3’s are known to be one of the fundamental building blocks of the brain, critical for brain health in both infants and adults and have been studied to boost mood and improve cognition. In fact, in a recent study done by the University of New Mexico, they found that supplementation with walnuts seemed to have the ability to improve mood in healthy, non-depressed males. Women, you are not left out on the benefits of these little gems. A study in 2009 was done by Harvard where they studied 140,000 women over a ten-year period. They reported that the women who ate walnuts regularly trimmed their risk for developing type 2 diabetes up to 24% compared to those who ate them only on rare occasion. More Amazing Benefits Not only are walnuts inexpensive, convenient and packed with brain-benefits, they are also full of high-quality protein, vitamins, minerals, dietary fiber and can fall into a dairy-free, gluten-free, or a Mediterranean diet. If you are worried about the fat content of nuts or that they will cause weight gain, fear no more. Nuts contain healthful polyunsaturated and monosaturated fats, rather than saturated fats found in foods like butter. Plus, being protein and fiber packed, walnuts keep you full for longer periods of time, so you won’t be swayed to snack on unhealthy snacks that often cause unwanted or unintentional weight gain. You Don’t Need to Go Crazy The best part about all of these amazing characteristics of walnuts: you only need around 7 a day to reap all the health benefits they can offer! That’s right, you don’t need to go crazy, spending a fortune on your groceries and incorporating walnuts in bulk into every single meal. Just a handful each day will get you the benefits you want! Here are a few of Tana’s delicious recipes to include some walnuts into any meal, even dessert! Of course, we always love throwing a few on top of our salads for a quick and easy way to get our walnut fix. Sunrise Grainless Granola Happy Brain Halibut with Pesto Cream Sauce Find more great recipes from Tana for your brain-healthy life in The Brain Warrior’s Way Cookbook.
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3 Things All Vegans Should Know
So you’ve decided to go vegan, or maybe you’re still considering it, and you want to know if you can really be healthy and feel good without eating meat or other animal products. Truthfully, we have no interest in the food fight. The fact is there is research on both sides of that war. Our only goal is to help you be vibrant and have a healthy brain and body no matter what you decide is right for you. Here are 3 things to know if you decide to cut meat from your diet. You must know that the word “vegan” is not synonymous with “healthy”! Many vegans think that giving up meat will somehow give them super powers against illness. Unfortunately it’s not that simple. There are some key “essential” nutrients missing from a vegan diet. Essential means that your body doesn’t make them, they must be obtained through consumption, either your diet or supplements. This doesn’t mean there is no way to obtain them without eating meat, but it does mean that you need to be educated and conscious about what you consume. Know which nutrients are missing and most importantly, how you can obtain them while remaining true to your decision to be vegan. Here are some of the nutrients most commonly missing from a vegan diet and how to get them: Omega-3 fatty acids- for brain, heart, joints and anti-inflammation, improve cholesterol – Take algae-based Omega 3 DHAs, not flax oil Vitamin B-12- for nerve cells and mood – Take a good multi-vitamin containing Vitamin B-12 Iron- for healthy blood and energy (prevent anemia) – Take a Vitamin D supplement Vitamin D- for immunity and to help the body absorb calcium – Take a Vitamin D supplement Protein and branch chain amino acids- for muscle health and energy – Try OMNI Protein Powder Vitamin A- for the intestinal tract, the eyes and vision, lungs, healthy fetal development and a powerful immune system – Consume 6 times more beta carotene on a vegan diet (focus on bright red, orange and dark green foods) or take a good multi-vitamin containing Vitamin A (make sure it omits beta carotene because some people have trouble converting to Vitamin A) 9 of the 20 essential amino acids- the building blocks of life, our cells – They can be obtained through a very careful and purposeful vegan. However, Vegans are commonly susceptible deficiencies of: lysine, threonine, tryptophan, and methionine - Try OMNI Protein Powder Know which foods to choose: Consume plant-based protein at least 2x/ day: protein powder, organic tofu or tempeh (2-4) ounces is sufficient. Spinach is the best source of nearly complete vegetable protein Most legumes and grains actually contain compounds that are digestive inhibitors to protein, so I recommend limiting these. Quinoa is a complete protein, so it’s a great source. Lentils and beans have many of the amino acids though they’re incomplete Branch chain amino acids in powder form- can be added to water during workout. They are also in our OMNI Protein Powders. Just as important as it is to know what foods to include in your vegan diet, it is important to know what foods to leave out. There are many vegan foods that will actually steal your health. French fries, potato chips, white potatoes, rice, bread, candy bars and donuts are generally “vegan”. However, these foods will quickly increase inflammation and blood sugar, as well as your risk for anxiety, depression and brain fog. The healthiest vegans I know follow a more “raw” diet of unprocessed, lightly cooked whole food. They also understand what is missing from their diet, and how to obtain it through supplements where necessary. Whether vegan or not, the most important thing we can all do is educate ourselves and pay attention to what we put in our bodies.
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The Multivitamin Your Kids Will Be Asking For
Taking daily vitamins can be a tough habit to start as a grown up, so why not do your kids the favor of starting them young? Children are incredibly active (especially during this time of year) both physically and mentally. Their growing minds and bodies require lots of essential nutrients, which can be obtained by the perfect diet. There’s just one question to ask yourself: “Is my kid a picky eater?” Even if you answered “no” to that question, consider some of the foods children need to be eating in large amounts to be consuming their essential nutrients: Cauliflower Asparagus Carrots Spinach Brussel Sprouts Peas Bell Peppers Milk Eggs Fatty Fish Meat Poultry If you’ve never said “Kids, I’ve made your favorite things: sardines, mackerel, and herring with milk, peas, asparagus, and eggs. Eat up!” then there is a good chance of a nutritional gap in their diet. How The Alphabet Can Help You may not be able to hide all the foods on that list in your child’s dinner without them noticing. And let’s be honest: you’re busy, you’re probably battling homework and chores, you probably don’t have the time and energy to get them a perfectly balanced meal that they’re willing to eat every day of the week. Adding a multivitamin to their sometimes picky or rushed diet is important for their brains and bodies before they head to school or for fun with their friends. Make sure their multivitamin contains the alphabet of vitamins: Vitamin A: For vision, bone growth, skin, and to help protect digestive systems from infection. Vitamin B6: For at least 112 different enzymes in the body, which are used to perform and speed up chemical reactions for many functions including neurotransmitter production for brain cell communication and the metabolism of carbohydrates, amino acids, and fatty acids. Vitamin B12: Helps support adrenal function and maintain a healthy nervous system by affecting the development of nerve cells and helping in the production of DNA, RNA, and neurotransmitters. Vitamin C: A powerful antioxidant that combats free radicals and helps the body to form, repair and maintain connective tissue such as bones, blood vessels, and skin. Vitamin D: Helps by maintaining proper bone structure, booting immune system, and supporting the heart and blood vessels. Vitamin E: An antioxidant protector for cell membranes, where most of the cell activities occur. Vitamin K: Helps to thicken blood and to cement calcium into bone. They’re Tasty Too! All these vitamins and so much more can be found in BrainMD's Kids' NeuroVite. Not only do these vitamins help set your children up for a healthy vitamin regimen but it supports your healthy dietary restrictions for them, since it is free from sugar, dairy, gluten, wheat, eggs, and artificial colorings and flavorings. Even better, these chewable vitamins are delicious, so it doesn’t have to be a battle every day…you might just steal a couple for yourself! Our Graphic Designer Elle’s daughter even tried to convince her that she never got her morning penguin so she could get an extra at night. And Jen said, “Great product! I noticed a difference in my son right away. He has more self-control (not perfect) but you can see a difference. He is not so up and down in his mood and he loves them!”
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6 Ways to Outsmart Your Cravings
Do you struggle with a lack of willpower and self-discipline? If you see a tray of warm, fragrant brownies or a deliciously cheesy pizza, is there just no stopping you? For many of us, cravings can be the culprit that derails our good intentions to stick with a brain-healthy program. However, you can make simple changes to your daily habits in order to get better control of your cravings. Here Are 6 Secrets For Conquering Your Cravings 1. Keep Your Blood Sugar Balanced What we and other researchers have found is that when your blood sugar drops, the blood flow to your brain decreases. This means you are more prone to making bad decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced? Eat frequent small meals throughout the day Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later on Stay away from simple sugars and refined, processed foods because they cause your blood sugar to spike and drop erratically as well as work on the pleasure centers of the brain leading to addiction 2. Get Rid Of Artificial Sweeteners These substances are up to 600 times sweeter than sugar which leads to your taste buds and brain expecting sweeter and sweeter foods which can stimulate cravings. Additionally, artificial sweeteners activate the appetite centers of the brain making you crave even more food and more sugar. 3. Stress Management Program Anything stressful can trigger certain hormones that activate your cravings, making you believe that you NEED the mashed potatoes, macaroni and cheese, or ice cream. Chronic stress has been implicated in obesity, as well as addictions, anxiety and depressive disorders, Alzheimer’s disease, heart disease, and a host of immune disorders, including cancer. Utilize techniques like: Deep breathing Hypnosis Neurofeedback Meditation Learning to control your automatic negative thoughts (ANTs) 4. Outsmart The Food Triggers Are you triggered at the movie theater to want to eat popcorn? Does going to your mother’s house always make you want to eat her homemade pie? Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. Eat a light protein-rich snack before going to your mother’s house or bring your own brain-healthy snack to the movies. 5. Deal With Hidden Food Allergies Hidden food allergies and food sensitivities can trigger cravings. For example, did you know that if have wheat gluten or milk allergies and you eat wheat or dairy products, it can reduce blood flow to the brain and decrease your judgment? That makes you more likely to give in to your cravings. In addition, many of the symptoms associated with food allergies, such as headaches, sleep problems, lack of concentration, and anxiety, can increase stress and cravings. If you suspect food allergies or sensitivities, ask your doctor to test you for it or try an elimination diet. 6. Use Supplements To Deal With Cravings Research has found that increasing omega-3 intake can actually decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels, and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. It Worked For Them: “If I catch myself getting a craving, I go take the Craving Control supplement and within ten minutes, the craving is totally gone!” -Trish “Thanks to Craving Control, I finally have a choice and power over my food, rather than my food having power over me.” -Kris “I have to admit that I was skeptical BUT this really works. Helps me get through the long afternoon when I would typically grab an unhealthy snack. No more!” -Doug
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Depression, Drugs, and Serotonin: How Do They Affect You?
Depression is becoming an epidemic. This severe mood disorder is affecting over 300 million Americans each year, according to the World Health Association. Depression is diagnosed when a person feels discouraged, sadness, hopeless, unmotivated, and uninterested with everyday life. To be considered a depressive episode these feelings must be present for two weeks and begin to interfere with activities such as spending time with friends and family. Substance Abuse and Depression It’s not uncommon for people with depression to self-medicate. Unfortunately, self-medication increases the risk of substance abuse. Substance abuse while seeming to be an effective temporary solution to relieve symptoms, often makes anxiety and depressive symptoms much worse over time. When intoxication occurs with depression, it can increase the frequency of negative thoughts and leads to self-destructive behavior, "brain imaging at Amen Clinics has clearly taught us how harmful drugs abuse is to brain function," says Dr. Daniel Amen. Ecstasy tends to be a drug of choice for people suffering from depression. This drug is the most attractive to them because it releases the “feel good” neurotransmitter, serotonin. Unfortunately, ecstasy depletes serotonin stores in the brain and studies show that it can make people more anxious, depressed, and obsessive over time. What is Serotonin? Serotonin plays an important role when it comes to depression. What is serotonin exactly? It is a neurotransmitter that produces naturally in our brains before birth and throughout life. It plays intimately important roles in the brain's biochemistry and is involved in maintaining healthy mood, self-confidence, a healthy appetite, and social engagement. Boost Serotonin with Dietary Intervention Instead of masking your depression symptoms with drugs and alcohol, you can help your mood by adding dietary changes, a serotonin supplement, and exercise to help. Dietary interventions should be geared toward naturally increasing serotonin, the neurotransmitter that is deficient in depression. The amino acid tryptophan is an essential amino acid that is used to produce serotonin. However, tryptophan is found in protein-rich foods. Protein blocks serotonin synthesis, so eating a protein-rich filled meal will cause serotonin levels to drop. If you are feeling depressed, try eating carbohydrate-rich foods like whole wheat pasta, bread, and pretzels actually increase L-tryptophan levels in the brain. Adding more healthy carbohydrates to your diet can have a significant impact on the production of serotonin. Also, adding more exercise is known to release feel-good brain chemicals that can help ease in depression. Depression isn't easy. The great news is that making new small lifestyle habit changes can have a big impact on getting your serotonin levels back on track and help create a positive state of mind.
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What Is A Simple Habit To Boost Brain Function Every Day?
It seems there is an ongoing debate on whether taking a daily multivitamin is beneficial for your health or unnecessary. Finding the real answer to this question would take hours of research, reading articles and studies and determining their validity. Don’t worry, we’ve done the work for you. The answer is that a daily multivitamin is beneficial to your health. Reality Check Not only are you most likely not getting the proper nutrients from your diet to fill your vitamin and mineral void, but your body needs replenishment of those vitamins and minerals every single day, especially when it comes to aiding your body’s immune system. So think about it, do you eat the perfect foods to contribute the ideal amounts of essential vitamins and minerals to your body? Do you do that every single day? Do you even want to have to do the math to figure that out? Do you ever get busy and maybe, possibly, skip a meal? Or worse, cheat on your perfect, brain-healthy diet? Though many skeptics will tell you that you can get all the nutrients you need from your diet, the truth is that just isn’t happening in our society. According to the data from the 2001-2008 National Health and Nutrition Examination Survey (NHANES) over 40 percent of adults have inadequate intakes of vitamins and minerals that are found in high-quality multivitamins. This large portion of adults was deficient in Vitamin A, C, D, E, and Magnesium. Additionally, a recent study published in the Journal of the American College of Nutrition determined that multivitamin supplements contributed to adult Americans having sufficient levels of nutrients in their bodies without exceeding tolerated limits. The scary fact is that these vitamins and minerals, of which nearly half adult Americans do not have enough, are what help the body fend off diseases. Here is the function of each of those nutrients in the body. Vitamin A: An essential nutrient with roles in supporting the immune system and brain development. This powerhouse vitamin is crucial for the intestinal tract, the eyes and vision, lungs, healthy fetal development and a strong immune system. Vitamin C: Well known as a potent antioxidant that protects the body against “free radicals” and other toxins, helps the body conserve other antioxidants, and is fundamental to strong immunity. But it is also an essential cofactor for enzymes that make neurotransmitters, conduct detoxification and synthesize collagen for the gums, joints and other connective tissues of the body. Vitamin D: Aids in nutrition, weight, skin, heart, memory, immune system, and sadness or mood issues. Vitamin D is an essential vitamin for brain health, mood, memory, and skin. Vitamin E: This is the primary antioxidant protector for cell membranes – where our most dynamic enzyme assemblies are located. This supplement provides the full spectrum of alpha-, beta-, gamma- and delta-tocopherol vitamin E’s present in a healthy diet. Magnesium: For craving, willpower, weight, focus, and energy. It has been shown to be helpful in calming anxious thoughts and balancing the brain’s pleasure centers, helping in reducing cravings. A deficiency can lead to irritability and nervousness. Supplementing the body can help with mood and muscle weakness. We live in a time where we are picking up meals on the go, skipping meals, have chronic stressors in our lives, and are even being negatively affected by the pollution in the air. This is where multivitamins, like BrainMD’s NeuroVite Plus, can help.
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9 Easy Ways To Boost Your Focus
The Focus Struggle Are you easily distracted when driving? Do you struggle to pay attention to boring tasks? Do you generally have problems focusing, or know someone who does? If so, you are not alone! Can you believe that research shows that humans have an attention span of only 8 seconds? This is less than a goldfish which loses focus after about 9 seconds It seems like evolution may be going in the wrong direction. In 2000, the human attention span average was estimated at 12 seconds, which is not great; but losing a third of our attention span in fifteen years is alarming! 9 Easy Ways to Boost Your Focus In today’s fast-paced, demanding, multi-tasking world, you need to be able to focus and pay attention in order to be successful. The good news is that there are countless strategies you can use to become more focused and have better attention – start with these 9. 1. Good, healthy food is brain medicine. For people who struggle with attention and focus, a healthy fat, high fiber, quality protein, low glycemic diet can have a powerfully positive effect on brain function. The sugar-filled, pesticide-laden, high glycemic Standard American Diet (SAD) leads to increased distractibility, decreased energy, and illness. It is especially important to eat protein with each meal and snack which helps to stabilize blood sugar levels and maintain focus. 2. Drink lots of water. Your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol, decreases your thinking and impairs your focus and judgment. Make sure you get plenty of water every day. To know you are drinking enough water for your brain, a good general rule is to consume half your weight in ounces per day unless there is significant obesity and then usually not more than 120 ounces a day. 3. Calm and focus your mind on mindful exercise. Yoga, tai chi, and other mindful exercises have been found to reduce anxiety and depression and increase focus. 4. Decades of research have shown that prayer, meditation, visualization, and self-hypnosis can calm stress; improve focus, mood, and memory; and enhance overall brain function. Taking 5 to 10 minutes twice a day to focus on your breathing, gratitude, a beautiful scene in nature, or scriptures is simple, yet can have a powerful effect on your life. 5. Used properly, music is medicine. Music can soothe, inspire, and help you focus. That is why Dr. Amen has teamed up with best-selling author and Grammy Award-winning composer, Barry Goldstein Music to compose pieces specifically designed to enhance mood, memory, energy, and focus. Other music to consider in order to improve focus is: “Just the Way You Are”: Bruno Mars Sonata for Two Pianos in D Major, K. 448: Mozart “Silk Road”: Kitaro 6. Neurofeedback has been shown to help improve focus, impulse control, and memory along with other cognitive functions. It helps your brain function better by retraining certain brainwave patterns. You essentially get to play a video game using just your mind. While doing it, a computer continuously monitors your brain’s function and provides feedback. It is through repetition that the brain can retrain itself; therefore, a neurofeedback program will involve multiple sessions, but it’s worth it. 7. Boost your attention span with BrainMD’s Attention Support containing natural focus boosters. All its ingredients were picked for their clinically proven benefits to attention, concentration, calm, and overall self-control. Working through multiple action pathways in the brain, Attention Support’s nutrients and herbals help your distractible brain stay on track. 8. Give yourself regular breaks. Many people equate taking breaks with wasting time, but research demonstrates that taking breaks actually improves our focus and efficiency. Our cognitive control system can often begin to fail after a while of focusing on a task. By switching our attention to something else briefly – in other words, by taking a break – we can then return to our original task refreshed and focus on it once again. 9. Get rid of distractions when you prepare to focus – close your email, Facebook, Instagram, and Twitter. Put your phone on airplane mode and turn off anything that blinks, dings, buzzes, or vibrates. Although multitasking may seem like the best way to get things done, research shows that even people practiced at multitasking don’t do it very well.
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Ginkgo Biloba: Benefits Memory & Circulation
Which Herbs Do the Best Brains Take? The key to getting a youthful brain could be as simple as a single herb. Not just any herb, though. I am not referring to any that might be growing in your garden and I definitely don’t mean marijuana. Ginkgo biloba is a powerful Chinese herb that is used to help aid cognition. This powerful antioxidant is best known for its capacity to improve circulation, slow down the aging process, enhance memory, and concentration. Ginkgo is one of a few top nutrients for your brain health we’ve identified and has been thoroughly researched to support memory function. Ginkgo: Study Shows Improved Memory in 52 Weeks Ginkgo has been widely publicized since a U.S. study by the Journal of American Medical Association in 1997. This study was done to assess to efficiency and safety of Ginkgo biloba in patients with memory issues over the course of 52 weeks. Among other metrics, the results found that the participants receiving the Gingko Biloba had a significant improvement versus the placebo group. They also found no difference between the Ginkgo group versus the placebo group in terms of adverse events. The study concluded that this form of Ginkgo biloba, “was safe and appears capable of stabilizing and, in a substantial number of cases, improving the cognitive performance and the social functioning of patients struggling with memory issues for 6 months to 1 year.” A 20 Year Study on Ginkgo Biloba In 2013, a more recent study was published in PLOS One to look at Gingko Biloba extract and its effect on cognitive decline. This study was done over a 20-year period. Results found that ginkgo prevailed once again, demonstrating that cognitive decline was significantly lower in participants who used EGb761 (the same Ginkgo extract as the 1997 study) than those who did not. Based on these scientific studies, along with others that show Ginkgo improves blood flow on brain SPECT scans, we believe it can aid those struggling with memory issues. Also, we already know that it is beneficial for brain health due to its power to increase blood flow, therefore, increasing brain function. When it comes to overall brain health, there are several mechanisms for memory at play. This calls for multiple ingredients to reach total brain support. Ginkgo Biloba extract is found in BrainMD’s Brain & Memory Power Boost, formulated with seven brain boosters which help promote brain energy. As one of our flagship products, the supplement harnesses the circulatory benefits found in Ginkgo Biloba and combines those benefits with ingredients to promote mental sharpness.
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A Daily MultiVitamin Is Only Half The Answer
Undoubtedly, you know that vitamins and minerals are good for your health. But do you really know what to make of the alphabet listed on your supplement bottle? Just what is the difference between vitamins and minerals and are they really necessary? Vitamins and minerals are equally essential for a healthy body. However, they differ in their chemical composition, biological function and nutritional requirements. They are considered micronutrients which means that they are needed by the body in small amounts. Yet failing to get even those small quantities virtually guarantees problems. Differences in Chemical Composition Vitamins are organic compounds, which means that they are obtained from living organisms: animals, plants or substances that were once alive, while minerals are inorganic. Minerals have a much simpler chemical composition compared to vitamins. While vitamins are obtained from plants and animals, your body gets minerals from soil and water. Categories of Vitamins and Minerals Derived from two words, vita meaning life and amine meaning containing nitrogen, vitamins are either water-soluble or fat-soluble. Water-soluble vitamins (vitamin C and the 8 B vitamins) are absorbed directly into the bloodstream during digestion of your food or while a supplement you take dissolves. Your kidneys continuously regulate levels of water-soluble vitamins, moving excesses out of the body in your urine. Generally, the body does not store water-soluble vitamins so they need to be regularly replenished. However, contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time. You probably have several years’ supply of vitamin B12 in your liver. And even folic acid and vitamin C stores can last more than a couple of days. Conversely, fat-soluble vitamins (vitamins A, D, E, and K) get dissolved and stored in the body’s fat cells. Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. Minerals are divided into major minerals and trace minerals. Trace minerals are needed by the body in small quantities while major minerals are needed in large amounts. Nutritional Requirements While all 13 vitamins are needed for the body, all minerals are not needed. Even though there are thousands of known minerals, only about 20 minerals are considered to be essential to your body. Some of the necessary minerals are calcium, magnesium, zinc, iodine, sodium, copper, selenium, fluoride, chromium, iron, sulphur, manganese, potassium, and phosphorus. Vitamins are easily destroyed by heat, light, exposure, chemical agents, and long storage. Therefore, extra attention is needed while preparing food or storing it. Minerals on the other hand, are not as vulnerable to heat, chemical reactions, or sunlight. However, mineral loss can occur when they bind to other substances. For example, when there is excess sodium in the body, calcium latches on and is excreted along with the excess sodium, thereby reducing the amount of calcium available in the body. Biological Role Vitamins help promote and regulate chemical reactions and processes in body cells. They produce red blood cells and help maintain nervous, skeletal, and immune systems. They also act as antioxidants which help in fighting disease. Minerals help in bone and tooth formation, blood coagulation, neural conductivity, muscle contraction, maintenance of normal heart rhythms, and assist in keeping acid-alkaline balance in your body. Health Benefits When you don’t get enough of a certain vitamin or mineral, you may become deficient. Vitamin and/or mineral deficiency can cause health problems and may increase your risk of heart disease, cancer, and osteoporosis. Getting the right amount of vitamins and minerals can help boost your immunity and maintain optimal health. In a world where foods are less nutrient-rich and environmental toxins are pervasive, we are often deficient in key vitamins and minerals that make our brains and bodies work well. Supplementing your diet with high quality, naturally derived nutrients can powerfully promote healing, support bodily functions and boost brain health. BrainMD’s NeuroVite Plus provides a vast range of vitamins and minerals in their most active forms, combined with three of Dr. Amen’s hand-selected proprietary high-nutrient blends. “NeuroVite Plus helps us mind the gap of any nutritional vulnerabilities we may have. I take it and recommend it to all my patients.” – Daniel G. Amen, MD
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