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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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Ancient Wisdom to Help You Sleep
If you knew something that was essential to a brain-healthy life, gave you energy, improved your mood and decision making, and you could do it right from the comfort of your home, would you make sure you did it? Well, how much are you sleeping? Healthy sleep is absolutely essential to a brain-healthy life, but are you putting the effort into getting enough sleep? Protect your sleep as if it were one of the most important things you ever do—because it is! Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. How Lack Of Sleep Effects Your Life Additionally, getting less than seven hours of sleep a night has been associated with lower overall brain activity, which can negatively affect your: Weight Energy Skin Mood Overall health Athletic, school, and job performance And most importantly, decision making Insomnia 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. According to the Institute of Medicine, (US) Committee on Sleep Medicine and Research as many as 70 million Americans have chronic sleeping problems which interfere with their daily functioning. And it is progressively getting worse with the proliferation of gadgets and bad habits. What to Do About Poor Sleep So, what do you do when you are lying awake with a restless mind struggling to get sufficient, good-quality sleep? If you already do all the right things, such as getting regular exercise, eating right, avoiding caffeine later in the day, and practicing good sleep hygiene, but still struggle with sleep problems, a good nutritional supplement that supports your body’s natural relaxation response and healthy sleep cycle can make all the difference. One thing to consider is valerian (Valeriana officinalis, root), a well-recognized perennial plant native to Europe and Asia with anti-anxiety properties that is used as a mild tranquilizer, sedative, and muscle relaxant. The active ingredient of valerian comes from a foul-smelling oil produced in the root of the plant – many people describe it as smelling like moldy cheese or dirty socks! Despite its unappealing scent, people throughout history have still turned to valerian for its unique properties. The ancient Roman physician, Galen, wrote about the virtues of valerian; in the Middle Ages, medical literature used the term “All Heal” to describe the herb; and valerian has long been a staple of Chinese and Indian medicine. In the United States, valerian was commonly used prior to the development of modern pharmaceuticals. This centuries-old treatment for insomnia has also been helpful for symptoms of nervousness, stress, increased emotional reactivity, agitation, and pain. It has also been found to decrease seizure frequency in epileptic patients. Historically, valerian efficacy was thought to be primarily due to enhancement the activity of the calming neurotransmitter, GABA. More recent evidence supports its effect on adenosine and 5HT-5a– receptors which are located in a region of the brain involved in regulating the circadian system. Unlike prescriptions, valerian has a much lower potential for addiction and has been used to help people who are trying to decrease their use of prescription tranquilizers or sleeping pills. It is important to note that anyone using prescription sleeping pills or tranquilizers should decrease or stop their use only under the supervision of a physician. It may take two to three weeks to start feeling the effects of valerian, so it isn’t the best sleep aid for short-term use, such as when you have jet lag. It is better suited for long-term use and has been found to improve deep sleep, which leaves you feeling more rested in the morning. There are hundreds of different preparations of valerian available and these preparations vary remarkably in the amount of volatile oils they contain, the bioavailability of the preparation, as well as potential contaminants. Look for it as an ingredient in many sleep formula supplements and be sure to buy a brand you trust! Note: valerian should not be taken in combination with alcohol, barbiturates, or benzodiazepines, and it is not recommended for use during pregnancy or breastfeeding.
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Best and Worst Ways to Cope with Attention Issues
Attention Issues are not just a single and simple problem; therefore, coping is not a one-size-fits-all solution. Attention is a national health crisis that continues to grow—yet it remains one of the most misunderstood and incorrectly treated issues today. Here are a few tips to help you understand and cope. Best Ways to Cope with Attention Issues: Learn more about ADD. A good place to start would be to learn about the 7 types of ADD and identify if this might be what you're dealing with. This will help you create the proper approach to your treatment. Customize your approach. One size does not fit all: What works for one person with attention may not work for another—or could even make the symptoms worse! Listen to your body and make sure you are working with a practitioner that truly cares about your individual health and wellbeing. Address your condition comprehensively, through proper testing, supplementation, therapy and diet. The Amen Clinics Method, developed through 26 years of clinical practice, uses a detailed clinical history, brain SPECT imaging to understand brain function, neuropsychological testing and laboratory studies to target treatment specifically to your brain using the least toxic, most effective means. Worst Ways to Cope with Attention Issues: Neglect treatment and push through the disorder alone. Unaddressed attention issues can have alarming consequences and is associated with higher incidences of: Academic problems, Low self-esteem, Job failure, Incarceration, Obesity, Divorce. Rely on pharmaceuticals alone. Attention issues can be aggravated by a variety of conditions, including diet, environmental toxins, and limited physical expression. “For example, the European Union (EU) requires that foods containing certain food color additives include a statement on the label that this color "may have an adverse effect on activity and attention in children." says the Mayo Clinic. Overload yourself with to-dos, commitments, and activities. Filling your schedule or your child’s schedule with too many distractions and stresses can make the condition worse. Simplify your schedule and your life while you develop a strong treatment plan and see that it’s working for you. As you can see, there are many simple tools that you can use to manage attention issues at home. Hopefully, with these tips, you now have a good starting point!
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How To Protect Your Body From Stress
Do you ever feel stressed out? Kids, jobs, traffic, bills, relationship issues, parents aging, siblings fighting, not to mention the overwhelming amount of everyday responsibilities you need to keep track of…stress is more like a daily experience than an occasional event. Usually, people think of stress as bad…but really, stress is both good AND bad. Stress can motivate us (to study for an exam or pay our bills on time), it can protect us (we buy alarm systems for our homes, businesses or cars), and it can feed us (we go to work to put food on the table). However, too much stress is very bad for your brain and body, and unfortunately, too much of it can also kill you. By some estimates, as much as 80% of all disease and illness is initiated and aggravated by stress. In fact, left unchecked, chronic stress can have serious personal and social consequences, including: Health problems Low self-esteem Disability Family conflict Withdrawal from social activities Alcohol and substance abuse Legal and criminal problems Suicide So, what do you do if you are dealing with too much stress? Countless articles seem to offer the same advice: count to twenty, take deep breaths, envision yourself on a beach, and take some yoga. While these strategies can indeed help, for many, adding a supplement that supports a healthy response to the inevitable stress we all face can mean the difference between feeling overwhelmed and having peace of mind. That’s where basil comes in. That’s right – basil. But not the kind that makes food taste so wonderful…we’re talking holy basil. Never heard of it? You’re not alone, at least in the Western world. Holy basil (Ocimum sanctum), also known as Tulsi, is an Eastern herb, revered in Ayurvedic medicine as "The Queen of Herbs" for over 3,000 years. Known as an adaptogenic herb, holy basil enhances the body's natural protective response to physical and emotional stress. Adaptogenic herbs do not alter mood, but they help the body function at its optimal level during times of stress. Research demonstrates that they do this by modulating the production of stress hormones like cortisol and adrenaline. Long revered as a powerful antioxidant with demonstrated antibacterial, analgesic, antifungal, and anti-inflammatory properties, the most compelling research data suggests that holy basil possesses its greatest potential in the areas of stress relief and relaxation. Considering the fast-paced world in which we live, these findings prove to be extremely significant. In a recent randomized, double-blind, placebo-controlled study, holy basil improved adaptation to problems associated with stress, including: Occasional anxiety Forgetfulness Decreased attention Feelings of exhaustion Sleep problems Holy basil is just one of the powerful and effective ingredients in BrainMD’s Everyday Stress Relief. This safe, non-sedating, and non-habit-forming formula combines holy basil with other well-studied herbs and nutrients that help support your body’s response to stress on multiple levels. While it's perfectly natural to feel stress if you need a little-added support to find some relief and peace of mind, give holy basil a try.
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11 Foods You Need For a Bright Mind
If your memory is worse than it was ten years ago, you should know that your risk of dementia and Alzheimer’s has risen. Did you know that food can play an important role in getting your memory back to where you want it to be? It’s never too late to heal your mind and boost your memory. What is “BRIGHT MINDS?" Dr. Daniel Amen uses the mnemonic “Bright Minds” in his book Memory Rescue. This mnemonic gives you your memory loss risk factor and its brain healthy solution. Here is a food for each: Blood Flow: Pistachios raise a chemical in the body called arginine. Arginine helps blood vessels become wider and increase blood flows. Retirement: as you age, your brain gets less and less active. One of the ways to reverse aging is to strengthen the antioxidant capability of your body. The most potent antioxidant on the planet is cloves. Inflammation: It is a major cause of depression and dementia. Omega-3 fatty acids, turmeric, and curcumins that come from curry all decrease inflammation. Curried salmon would be the perfect anti-inflammatory meal. Genetics: Some of us are more vulnerable to illness. With Alzheimer's disease, if you have the genetic vulnerability, your body produces too much of something called beta-amyloid. Sage has A level scientific evidence to help your memory, plus it tastes awesome and decreases the production of beta-amyloid. Head Trauma: Head trauma is a major risk for memory problems, Alzheimer's disease, and other forms of dementia. Shrimp boosts choline, which helps our brains make acetylcholine, which is very important, and very helpful for memory Toxins: We live in a toxic world. Whether it's your deodorant, shampoo, friends, or the toxic thoughts you have. Brassicas like cauliflower and brussel sprouts help boost glutathione in your body. Brassicas help your liver work better and helps you detoxify. Mental health: Saffron is a beneficial spice that has been shown to have anti-depressant effects that boost your memory, decrease your appetite while taking care of PMS. What could be better? Immunity and Infections: One of the best ways to strengthen your immune system is to boost your Vitamin D level. Eggs are a great way to incorporate Vitamin D into your diet. Neurohormones: For men and women, testosterone is critical to your sense of energy, motivation, mood, memory, libido, and sugar like eating cheesecake for dessert happens to drop it. But, adding pomegranate can strengthen testosterone. Diabesity: This is where you have a combination of high blood sugar, diabetes, or pre-diabetes, and you're overweight. It also increases your risk of memory problems. Cinnamon helps to stabilize your blood sugar, boost your mood, and it can decrease your appetite. Sleep: If you're not sleeping, you're much more likely to get a head injury. Cherry juice naturally has melatonin in it, the hormone that helps us sleep. A healthy and balanced diet- incorporating the foods listed in this Bright Minds mnemonic- regular exercise, and a good supplement regimen to support your nutritional deficiencies, brain, and body are all actions you can take to help your brain and memory today, tomorrow, and for the rest of your life! Good habits start when you’re ready!
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