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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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2 Products That Will Help Your Mood Under Stress
In our modern-day world, it seems too easy to get caught up in the daily worries, to allow them to consume us. It seems like we don’t have enough time to stop and slow down either, just wearing ourselves out. Ultimately, this leads to an abundance of stress. Many times, stress doesn’t just negatively affect your mood, though that becomes the most visible side effect. Stress also negatively affects the way your brain and body work. So, it is important to try to control your stress. We know that stepping away from solving all the world’s problems is easier said than done. Instead of handling stress with alcohol, drugs, or emotional instability, we have a better recommendation. These two supplements have been shown in studies to help support your mood under stress. Try them along with practicing a healthy diet and regular exercise. Tyrosine Tyrosine is a supplement that is known to support the brain, adrenals, and thyroid, especially when coping with stress or intense mental strain. When stressed, your brain is depleted of DA and NE. So emotional intensity or stress stimulates the adrenals to release NE (norepinephrine), and E (epinephrine, adrenaline) that they make from NE. This NE helps the brain cope with the challenge. The adrenals also rely on DA (neurotransmitters dopamine) for their normal stress response. The healthy adrenal function requires ample l-tyrosine to sustain their production of DA, NE and E in order to support the brain under stress. To see if supplementing with Tyrosine could help with the body’s responses to stress a study was performed. In a double-blind clinical trial, a 2-gram dose of tyrosine helped undergrad students perform better at multitasking, to "make the right choices" under mental challenge. ProBrainBiotics Our intestines hold trillions of bacterial cells that contribute to our overall health and wellbeing. We may not always realize it, but our gut and our brain are connected. When your digestion is not working properly, it affects the way you think, feel, and vis-versa. In a clinical trial, the same 2 strains of probiotics found in ProBrainBiotics, when taken for 30 days, was found to promote a healthy mood and provide a beneficial effect on the gastrointestinal symptoms experienced by individuals affected by chronic stress. They also assisted in coping with occasional anxiety, likely related to occasional stress. Probiotics will also help your brain and body by: Promoting positive mood and emotional balance Promoting healthy digestion Supporting mental focus while doing intense work Supporting a healthy response to everyday stress You can learn to manage your stress, but you can’t control everything and stress will happen. Arm your brain with the nutrients that are shown to help support your body and your mood when under stress, try Tyrosine and ProBrainBiotics.
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SAMe and Betaine TMG – The Mood Enhancing Power Couple
When your brain gets sick or ages, it is never just one biological mechanism, such as blood flow, that fails us, it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion and inflammation. This gives us the blueprint on how to help overall brain health – in multiple mechanisms that support healthy blood sugar, gut health, blood flow, antioxidant status and decreased inflammation. Single mechanism interventions, such as just taking ginkgo or vitamin E by themselves, have not consistently worked in large scale studies. But when we use smart combinations, in a multiple mechanism approach, their effectiveness significantly improves. Best Nutrients for a Healthy Brain For example, with my patients, I often use: Omega 3 fatty acids to support decreased overall inflammation Ginkgo and vinpocetine to boost cerebral blood flow Probiotics to support gut health … because the health of your gut affects the health of your brain Alpha lipoic acid to help stabilize blood sugar levels and protect against nerve cell damage Huperzine A and choline to boost acetylcholine levels, one of the main amino acids involved with learning and memory Phosphatidylserine to support nerve cell membrane fluidity N-acetyl-cysteine (NAC) for antioxidant support and detoxification The science behind using natural supplements grows stronger every year, but we must stop looking for single bullet treatments, and instead help the brain in all of the ways it struggles. This multiple-mechanism approach is what we used in our published brain rehabilitation study with football players where 80% of the players experienced significant improvement…and it’s what we use to help the people who come to our clinics. The Power Couple Another area that can benefit from this multiple mechanism approach is your mood. One of my favorite supplement combinations to help support a positive mood is betaine (trimethylglycine) and SAMe (S-AdenosylMethionine). SAMe is a small, naturally occurring molecule which powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. Taken alone, data from numerous clinical trials indicate SAMe strongly promotes positive mood. In fact, this nutrient has been so effective that it has been available by prescription in Europe for many years as an antidepressant. And now it can work even better! The Science Recent research demonstrated that taking betaine at the same time as SAMe potentiated the effects of the SAMe on mood. In the clinical trial, subjects who received SAMe (750 mg/day) plus betaine (375 mg/day) performed better than SAMe alone (800 mg/day) on measures of worry, helplessness and worthlessness, agitation, and physical efficiency. In yet another study, the efficacy of the combination of betaine and SAMe was tested against an antidepressant medication. After 6 and 12 months, both treated groups showed a noticeable improvement, although the group treated with SAMe plus betaine showed better results in terms of score on a depression rating scale, a number of individuals in remission, and side effects. If you are looking for a natural, safe, and effective way to promote a positive mood, give betaine and SAMe a try!
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The Essential Nutrient Your Body Can’t Make & How To Get It
Omega-3 fatty acids are absolutely essential to your overall health, we need them to build brain cells, but believe it or not, our bodies don’t manufacture these essential nutrients on their own. To receive omega-3s, we have to incorporate certain foods into our diets and additionally make up the lack of dietary intake with supplements. Optimize Brain Function First, a little more about why you need omega-3s. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two types of omega-3s found in fish oil. DHA is a vital component of cell membranes, especially in the brain and retina. It also ensures normal brain development in fetuses and infants, providing them with normal brain function throughout life. Without high levels of omega-3 fatty acids, the nerve cell membranes are less fluid and may cause nerve cells to react sluggishly and misfire. Omega-3s can also promote and support: Focus and attention Learning and memory Positive mood and well-being Heart Healthy Benefits Omega-3 fatty acids, specifically, EPA helps reduce inflammation through the body. When inflammation occurs in your body, it can damage blood vessels leading to heart disease and strokes. In addition to reducing inflammation omega-3 fatty acids are known to: decrease triglycerides contribute to lower blood pressure reduce blood clotting Brain Healthy Foods So now what to do about this essential need? To help increase intake of omega-3 fatty acids, try adding these foods into your diet daily for ultimate brain and heart health: Salmon Shrimp Spinach Cauliflower Broccoli Brussels Sprouts Flaxseeds Supplementing Your Diet While increasing the amount of these foods in your daily diet will help increase your omega-3 intake, the best way to ensure you are reaching your omega-3 goals in through nutritional supplements. Because the dietary sources for obtaining clean DHA and EPA—mostly cold-water, oily fish are increasingly limited and expensive, many experts recommend supplementing with omega-3s as the most convenient and effective means for achieving adequate omega-3 status. Omega-3 Power offers an excellent option for obtaining the DHA and EPA omega-3s your body needs to function at its best.
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8 Ways To Support Your Heart This Valentine’s Day
That’s right; at BrainMD we care about more than “just” the brain, because everything in your body affects your brain, just as your brain affects everything in your body. In addition to Valentine’s Day, February is also host to American Heart Month. Heart disease is the number one cause of death in the United States for both men and women – it is responsible for one in every four deaths. Furthermore, heart disease increases brain aging. The heart and blood vessel system is responsible for delivering nutrients and oxygen to the brain. Therefore, whatever is bad for the heart and blood vessel system is bad for the brain. Conversely, whatever is good for the heart is good for the brain. The good news is that there are strategies to decrease your risk of heart disease by preventing all of the risk factors associated with it. Show your own heart some love this Valentine’s Day by trying out the following ways to support your heart health. Here Are 8 of the Best Ways to Support Your Heart 1. Eat A Heart & Brain Healthy Diet What does that mean? What foods should you eat? Lean protein, such as turkey or chicken; low glycemic, high fiber carbohydrates, which means carbohydrates high in fiber that do not raise your blood sugar, such as green leafy vegetables; and healthy fats that contain omega three fatty acids, found in foods such as tuna, salmon, avocados and walnuts. Be sure to avoid saturated fats that are high in bad cholesterols and contribute to the fatty deposits in the blood vessels that cause atherosclerosis. Foods high in saturated fats include butter, cheese, cookies, doughnuts, pastries, ice cream, fatty meat, etc. 2. Get Your Heart Beating Our bodies did not evolve to be motionless and inert; they evolved with muscles, hearts, and cardiovascular systems that need to be activated. Physical activity makes your heart stronger and improves your heart’s ability to pump blood throughout your body, which increases blood flow to your brain. Better blood flow equals better overall brain function. Thirty minutes 3 or 4 times a week is all you need. If you don’t know what to do, walk fast, like you’re late. 3. Increase Your Omega 3s A recent study¹ published found that omega-3 deficient subjects with cardiovascular disease showed reduced cardiovascular risk factors and improved lipid profiles after a period of supplementation with EPA and DHA. Additionally, inflammation, considered to be a major cause of heart disease, is promoted by low levels of omega-3 fatty acids. This must be part of the reason that the American Heart Association now recommends that everyone ensure they are getting enough omega-3 fatty acids. BrainMD’s Omega-3 Power provides highly purified omega-3 fatty acids at optimal dose levels from the most advanced production, detoxification and purification process in the industry.* 4. Keep Blood Pressure Under Control Check your blood pressure often, and, if it is high, follow your doctor's advice on how to lower it. Treating high blood pressure reduces the risk for heart disease. 5. Stop Smoking Cigarette smoking is linked to increased risk for heart disease. In fact, it is estimated that about 20% of heart disease deaths are due to cigarette smoking! And smoking one pack of cigarettes per day more than doubles your risk of heart attack compared to nonsmokers. 6. Try Heart Rate Variability (HRV) Training HRV is the beat-to-beat variation in heart rhythm. Most people think that a healthy heart rhythm is perfectly regular. Not so. Even under normal, healthy conditions, our heart rhythm bounces around. High HRV has been associated with² heart and brain health, while low HRV has been associated with illness. The exciting news is that you can train your HRV. I often recommend HRV trainers, such as those found at www.heartmath.com. 7. Have More Sex In addition to being a great source of exercise and stress management, sex can help the health of your heart. Research indicates that regular sex with a partner is associated with: Increased heart rate variability (a sign of heart health and a calmer mind) Improved heart cardiovascular function (3 times a week decreased risk of heart attack by half) 8. Reduce Your Salt Intake Use it sparingly, and use sea salt at home. Avoid pre-marinated and canned foods that have much more sodium than is needed, raising blood pressure which is bad for the brain, heart and longevity. Don’t forget: whatever is good for your heart is also good for your brain! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Shaikh, N. A., Yantha, J., Shaikh, S., Rowe, W., Laidlaw, M., Cockerline, C., Ali, A., Holub, B., & Jackowski, G. (2014). Efficacy of a unique omega-3 formulation on the correction of nutritional deficiency and its effects on cardiovascular disease risk factors in a randomized controlled VASCAZEN® REVEAL Trial. Molecular and Cellular Biochemistry, 396(1), 9–22. https://doi.org/10.1007/s11010-014-2132-1 2. Bauer, A., Kantelhardt, J. W., Barthel, P., Schneider, R., Mäkikallio, T., Ulm, K., Malik, M., Schmidt, G., & Huikuri, H. V. (2006). Deceleration capacity of heart rate as a predictor of mortality after myocardial infarction: Cohort study. The Lancet, 367(9523), 1674–1681. https://doi.org/10.1016/S0140-6736(06)68735-7
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Celebrating Valentine's Day With Brain Healthy Desserts
Two seemingly decadent treats, coconut and chocolate, have gotten such a bum rap, many people avoid them. Don't do it. First and contrary to popular opinion, coconuts are not considered fruits, but seeds. And hundreds of studies have explored and proven that coconut meat is chock-full of brain-healthy fatty acids in abundance. Coconuts are actually so nutritious Amen Clinics consider them a super-food – one that nourishes your brain and body, satiating hunger with healthy fats, protein and fiber. Although we know that the saturated fat in animal foods is dangerous for the cardiovascular system, the saturated fat in coconut is quite different than that in animal-based foods. The coconut got its name from early Spanish explorers who used the word “coco” (which means “monkey face”), and they contain ample water, protein, fat, carbohydrates, fiber, vitamins, minerals, and amino acids for people to live on. The only thing more decadent and delicious than noshing on coconuts or using coconut oil to cook with is combining the mood-altering combination of both coconuts and chocolate. Although smashing through the coconut's rough outer shell may seem daunting, here are several ways coconut oils and organic coconut may enhance your health: Specific fats in raw coconut may promote a healthy body weight and help you shed unwanted pounds One cup of raw, shredded coconut yields about 7-8 grams of fill-you-up-fiber Some of the unique fatty acids in coconuts (including capric and lauric fatty acids) are antibacterial and antiviral, helping to bolster your immune system Coconut packs electrolyte-type minerals (like manganese and potassium) that make it a perfect pre- and post-workout fuel Coconuts may be good for bone health because it contains levels of calcium, iron and folate
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What is Tyrosine?
You may have heard the term before or seen it on a vitamin bottle – but what is this chemical messenger and why do you need it so much? Tyrosine is an amino acid required to produce three major brain neurotransmitters: dopamine, epinephrine and norepinephrine. Your adrenal glands, located on top of your kidneys, work with your brain to manage stress and to utilize the special amino acid tyrosine, which helps produce more of these key brain neurotransmitters. Your body uses tyrosine to create the little chemical messengers that can help conditions that start in the brain, including low mood and chronic fatigue. What’s So Special About This Amino Acid? Ingesting tyrosine seems to be very effective in people whose chronic low moods are due to low dopamine levels. (Dopamine is a key mood regulator and a “feel good” neurotransmitter found in humans as well as animals.) 5 Reasons to Take Tyrosine Your brain needs tyrosine to promote focus and mental clarity, especially if you are really stressed or down. Here are other ways your body requires the neurotransmitter called tyrosine: Tyrosine is a powerful antioxidant which may help neutralize cancer-causing free radicals. Your thyroid glands require tyrosine to produce the hormone thyroxine, which helps regulate your metabolism. Skin needs tyrosine to produce melanin, battle wrinkles and help prevent harmful UV rays. Tyrosine influences your thyroid glands, which can affect weight loss and appetites. Also referred to as L-Tyrosine, this chemical messenger supports your adrenal function and thyroid glands. How Do You Get Enough Tyrosine? Tyrosine is found in kelp, fish, eggs, nuts, beans, oats, wheat, meat and dairy products. If you don’t eat meat or have certain food sensitivities, try exploring vegan or natural supplements that may potentially help decrease cognitive decline and depressive symptoms. [wc_box color="inverse" text_align="left"] Note: Tyrosine can occasionally raise blood pressure in some people, so ask your doctor or health practitioner about supplementing tyrosine if you have hypertension, Parkinson’s disease or thyroid problems. [/wc_box]
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Sex and Your Brain
When you think of love or falling in love, romantics tend to connect those emotions to the heart, which may be the wrong organ entirely… In time for Valentine’s Day, potential lovers everywhere can start shifting their thinking, and begin to understand that true love – and all of the magnificent mind-body benefits of a soulmate sort of love – stem from your brain. “Your brain is the main organ of loving, learning, behaving, and is the largest sex organ in your body,” says Daniel G. Amen, MD. When you are in a loving, safe and committed relationship, it pays to take full advantage of sharing this soul-nurturing, healthy, heart-opening experience. In fact, good sex and romantic love are two of the most important advantages of brain health. Great Sex Equals a Longer, More Fulfilling Life Many studies have investigated the relationship between healthy sexual activity and longevity. Some studies do suggest that, by choosing to thoughtfully and intimately connect with your partner, may enhance your longevity, immune system function, joy, pain management, and sexual reproductive health. If reading this doesn’t do enough to make you want to commune with your partner (or go out and find a likely candidate!) then consider this: Regular sexual activity may be a preventative measure against the two leading causes of death in the United States: heart disease and cancer. Good Sex Makes Life More Joyful and Intimate Here are some tips to help your libido. This will help spice up your love life and jumpstart your overall brain health: Exercise: Not only does exercise lower stress levels, boost endorphins, increase blood flow and treat depression, it also boosts your confidence and self-esteem. This also helps serotonin levels, lifting your mood and promoting feelings of calmness. Without getting all these benefits of exercise, sexual performance can decrease. Try something new: Do something that you and your partner can enjoy together. Change the scenery, take a sexy vacation, or try another type of connection, by unplugging and setting aside time for one another, Dr. Amen suggests. Make a commitment to take a daily walk with one another to improve your face-to-face communication, making your more in synch as a couple under the sheets – and out of them. Chocolate: This decadent treat naturally increases “feel good” hormones, especially dark chocolate. Notably called the love drug because it produces delight for both brain and body, try not to overindulge anyway. Try Amen Clinics’ chocolate protein powder or Dr. Amen’s Brain in Love Bars instead. This velvety combination will help support a positive mood, the ability to think clearly, and an efficient cardiovascular system. Not only does committing to having more sex with a partner create positive room for growth between the two of you, but it allows your brain to grow and flourish as well. BrainMD is committed to helping you transform your life for the better by focusing on improving the health of your brain. Find more expert love tips from the Amen Clinics and Dr. Garrett Halweg on our Facebook Live Chat called, “Let’s Talk About Sex”.”
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4 "Healthy Foods" That are Actually Bad for You
How Food Industry Marketers Might Be Tricking You Food marketers have discovered that when they use certain buzzwords on food packaging, the food acquires an often misleading “health halo” that can prompt consumers to eat twice as much–or more– than they would otherwise. The most dangerous, but alluring buzzwords are “fat-free” and “sugar-free,” both of which signal foods that can make you fat and sick. 4 "Healthy Foods" That Are Actually Bad For You 1. Vitamin water Most of these waters are just colored sugar (or worse- artificial sweetener) water that’s bad for both your teeth and your waistline. A much smarter choice would be drinking actual vegetables, in the form of green water, made by adding a scoop of green mix to 16 to 32 ounces of water. Green mixes are available at most health food stores and grocers. Be sure to check ingredients to avoid the addition of sugar. 2. Breakfast cereals The boxes brag about fiber, antioxidants, and essential vitamins and minerals that sound like a healthy start to your day. In truth, nutrients in many processed breakfast cereals mainly come from synthetic vitamins that have been added to disguise the dearth of natural nutrients. Additionally, many brands are high in sugar. A tasty, gluten-free alternative for your morning meal is my Brainy Breakfast Burrito. 3. Vegetable chips While these are marketed as a healthy snack option, the nutrition label reveals the ugly truth: They’re basically potato chips in disguise–high in salt, fat, and calories, with most of the nutrients processed out of them. Acrylamide, the byproduct of frying hydrogenated oil and starch, has been shown to cause cancer. Making wholesome sweet potato fries by baking them is a delicious alternative, or you can try chopped veggies with salsa and guacamole. 4. Store-bought smoothies Commercial smoothies are typically loaded with sugar and calories. Visit the recipe section of my website to find out how to make my Brain-Smart Start Smoothie, which contains a delicious blend of fruit, vegetables, coconut water, and energy-enhancing protein powder, along with other wholesome ingredients. Starting healthy eating habits and learning about nutrition can seem overwhelming at first, but the best way to live a brain-healthy life is to be informed. Make sure you read the labels at the grocery store and not just the front! The most important information is found on the side and back of the packaging. The Nutrition Facts and ingredient lists provide the most important information about foods. Don’t be fooled by the marketing: a green label doesn’t always mean that what’s inside is healthy or “clean.” Learn more about how to live a brain healthy life with all the amazing information on The Brain Warrior’s Way Podcast by Daniel and Tana Amen, as well as in their book The Brain Warrior’s Way book, their cookbook, and the online course!
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