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8 Natural Immune System Boosters
The cold and flu season is here. Do you want to fight off that illness that’s spreading around your child’s school or the office? Boosting your immune system is a great way to start. These 8 natural immune system boosters are easy to incorporate and will help you stay healthy and active this winter season! 1. Eat Right While no single food will magically fend off the flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that researchers have found to enhance the immune system include: Garlic Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, and flaxseed oil Zinc-rich foods, like oysters, crab, lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like strawberries, papaya, brussel sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 2. Eat More Mushrooms The only possible exception to #1 above is mushrooms. Whatever variety you choose – enoki, shiitake, maitake, reishi, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (complex carbohydrates) that enhance immune activity against infections, as well as ergothioneine, a powerful antioxidant that does not get destroyed during the cooking process. 3. Exercise Regularly Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system. Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner. Additionally, an increase in circulation may also trigger the release of hormones that “warn” immune cells of intruding pathogens. 4. Manage Your Stress When you are chronically stressed, your body churns out hormones (like cortisol and adrenaline) which, according to the National Institutes of Health, tax your immune system and can raise your risk of the common cold and other viruses. Take time out of your day to do a relaxing activity you enjoy. In fact, research shows that stress-reducing activities, such as meditation, produce positive changes in the immune system. 5. Drink Water Water helps to cleanse the body and remove toxins, including germs. By keeping body systems— especially the respiratory system—well-hydrated, you can enhance your cold-fighting potential. 6. Get Enough Sleep Sufficient, deep sleep stimulates the immune system, while sleep deprivation has the opposite effect. In fact, according to a sleep study published in 2001 in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. The average adult should be getting at least 7 to 8 hours of sleep per night. 7. Boost Your Vitamin D Vitamin D plays a number of roles in promoting normal immune function. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. BrainMD Health’s own NeuroVite Plus combines more than 50 nutrients, including Vitamin D, and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do. 8. Make More Love Science shows that intimate, sexual relationships have immune system perks. According to gynecologist Dr. Dudley Chapman, orgasms boost infection-fighting cells up to 20%. A study done at Wilkes University in Pennsylvania found that students who had regular sexual activity had a third higher levels of immunoglobulin A (IgA), an antibody that boosts the immune system and can help fight colds and flu.
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What Do Your Brain And Butter Have In Common?
Did you know that the human brain – the thing that runs your life – is as soft as jello? And that it's encased in a skull with many sharp, bony ridges? Your brain is easily damaged and it is critical to protect it at all costs! Watch this short video where Dr. Amen demonstrates just how soft and vulnerable your brain really is. If you would like to assess the health of your brain, take our new, free, online Brain Health Assessment based on 35 years of Dr. Amen’s clinical experience and research. It will give you insights and help personalize targeted recommendations to your specific concerns.
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5 Quick Tips to Improve Your Focus and Energy
According to an article in the Harvard Business review, Beware of the Busy Manager, 1 our unhealthy lifestyles are diminishing our capacity at work. Only 10% of managers are high in both focus and energy, two of the main ingredients for success. The authors found that 20% were disengaged, 30% were high in procrastination, and 40% were easily distracted. This means that 90% of managers, and likely the rest of us, lack both focus and/or energy. You don’t have to be a statistic. There are many things you can do today to have better focus and energy. IMPROVE YOUR FOCUS If you want to improve your focus, it all starts by knowing your motivation. If you don’t know where you want to go and why you want to go there, how will you ever get there? Here is a great exercise to keep you focused on your goals: 1. The One-Page Miracle Clear, focused, written goals are essential to achieving what you want in your life. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life. Do NOT try to do this exercise in your head – you MUST write it down. The act of writing it down creates a greater connection between your thinking self and your doing self—and makes it appear more real than if you simply think it in your head. Here are the simple steps: On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day, such as on your refrigerator, bathroom mirror or desk at work. Focusing on what’s important to you on a daily basis will make it easier to behave in a way that makes it happen. Ask yourself, “Is my behavior today getting me what I want?” INCREASE YOUR ENERGY 2. Nourish Yourself If you want to look your best, feel amazing, perform optimally at work or in school, and have great relationships in life, eating right is one of the most effective strategies. You’ll have more energy, be in a better mood, and be mentally sharper, which is a recipe for success in every area of your life. 3. Get Restful Sleep Good sleep is essential for optimal brain and body health. It is involved in rejuvenating all the cells in your body, gives brain cells a chance to repair themselves, and activates neuronal connections that might deteriorate from inactivity. You need to sleep well if you want to have consistent, good energy. 4. Exercise One of the most important things you can do during the day to increase your energy, stay healthy and optimize your brain is to exercise. Finding ways to bring small bits of fitness into your day will help you feel energized, relieve stress, improve your mood, and keep your brain vibrant and young! 5. A Natural Boost When you are desperate to increase your energy levels, you may be tempted to try unhealthy methods. Energy boosters to avoid include diet pills, sugary caffeinated energy drinks, too much coffee, caffeinated sodas, and smoking. All of these are harmful to the health of your brain and body. Instead, whenever you need a safe, swift pick-me-up, you can count on BrainMD Health’s very own Brain Boost on the Go to provide the natural, caffeine-free energizers that will leave you feeling sharp and focused. References: 1Bruch H, and Ghoshal S: Beware of the busy manager. Harvard Business Review, February 2002
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Advice for Setting Your Goals
This year, I am going to… eat more healthfully! lose twenty pounds! stop smoking! save more money! Sound familiar? New Year’s is the time of year when many people reflect on the year that is ending and set goals for themselves for the coming year. Research has shown that while almost half of Americans set New Year’s resolutions, only 8% of them are successful at achieving them! So why set them? In order to be successful in the world, we need to have clearly defined goals. Specifically, we need to know who we are and what we want to accomplish in our relationships, at work, and within ourselves. When we know what we want, we are more likely to change our behavior to get it; being goal-directed helps keep our behavior and choices on track. When I first mention goal setting to my patients, they generally look at me with blank stares or mutter something vague about a career or money. Goal setting is not for some far-off dream. It is for now, and it is very specific. Making goals that you can focus on daily will make a big difference in your life. I have my patients do a goal-setting exercise I developed called the One-Page Miracle (OPM). In studying successful children and adults, I have found that the one thing they have in common is a sense of personal responsibility and clear goals. The OPM will help guide nearly all of your thoughts, words, and actions. I’ve seen this exercise quickly focus and change many people. Do NOT try to do this exercise in your head – you MUST write it down. The act of writing it down creates a greater connection between your thinking self and your doing self and makes it appear more real than if you simply think it in your head. Here’s how to develop your own OPM. Take one sheet of paper and clearly write the following main headings and subheadings: RELATIONSHIPS Spouse/lover Children Extended family Friends WORK MONEY Short-term goals Long-term goals SELF Body Mind Spirit Next to each subheading, briefly write out what's important to you in that area; write what you want, not what you don’t want. Be positive and use the first person. Write what you want with confidence and the expectation that you will make it happen. After you complete this exercise put it up where you can see and read it every day. It is a great idea to start the day off each day by reading your OPM to get focused on what really matters to you. Then before you do or say something, ask yourself if your potential behavior fits your goals. In that way, you focus your eyes every day on what’s important to you. Your life becomes more conscious and you spend your energy on goals that are important to you. Tell your brain what you want and your brain will help you match your behavior to get it! “A goal without a plan is just a wish.” -Antoine de Saint-Exupery French writer (1900 - 1944)
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Too Much Sugar Can Eat Away At Your Brain Power
Do you enjoy eating candy canes and cookies as a regular part of your holiday celebration? Then don’t be surprised if you start forgetting where you left your keys because, according to research, eating too much sugar can eat away at your brainpower. While most people are aware how eating too much sugar harms your body, most people don’t realize that it harms your brain as well. Studies show that sugar increases erratic brain cell firing which means that brain cells don’t communicate well with each other. Additionally, eating too much sugar can damage your health and threaten your life in number of ways: Chronic high blood sugar leads to type 2 diabetes High blood sugar in people with diabetes can lead to skin ulcerations and nerve damage Can cause elevated cholesterol, high triglycerides, vascular disease and heart disease Can lead to hypertension and stroke Is toxic to the liver and can lead to nonalcoholic fatty liver disease Promotes chronic inflammation Suppresses the immune system Although we know that sugar is bad for us and should be avoided, nobody likes to feel deprived, especially during the holidays. So it is important to find healthy alternatives. To indulge your sweet tooth without harming your health, try this delicious "Sugar-LESS" Cookie recipe from NY Times bestselling author, registered nurse, highly respected health and fitness expert, and nationally renowned speaker, Tana Amen, BSN, RN.
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5 Tools to Rediscover the Joys of The Holidays
“I think there must be something wrong with me, Linus. Christmas is coming, but I'm not happy. I don’t feel the way I’m supposed to feel… I like getting presents and sending Christmas cards and decorating trees and all that, but I'm still not happy. I always end up feeling depressed." —Charlie Brown in, "A Charlie Brown Christmas." While it's commonly referred to as "the most wonderful time of the year," the holiday season is, for many people, not so great. The holidays are meant to be sources of joy, right? But do you end up feeling more like the Grinch? Are you accused of being a Scrooge? Use these 5 tools to rediscover the joy of the holidays! 1. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? When you bring your attention to the things you are grateful for in your life, your brain actually works better. Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Here is an exercise: every day, write out at least five things for which you are grateful. The act of writing helps to solidify them in your brain. Then experience the joy that gratitude can bring. 2. Give Yourself A Break Experts say that the holidays can make people feel out of control—at the mercy of tradition or expectations. But you DO have a say. The key is to take some control over the holidays, instead of letting them control you. Say “no” to events and activities that aren't important to you. Be conscious about what you do, how you spend your time and energy. Don’t unthinkingly do things the same way just because that’s how you’ve always done them. If what you’re doing isn’t making you happy and is causing holiday stress, it’s time to do something different. 3. Be Honest With Yourself Figure out what REALLY brings you peace and joy – not what you think you should love or what you think should bring you joy. If you truly enjoy sending holiday cards, go for it! If you’re not much of a partygoer, saying no to the fifth one this week means saying yes to more time to do the things that really bring you happiness. 4. Volunteer The holidays are usually a time when everyone is focused on their families and friends. However, it's also a wonderful time to focus on giving to others in need. Research shows that volunteering not only alleviates stress but also increases health and happiness. Helping others is a fantastic way to help yourself. It can bring you a lot of joy to know you’re making a difference! Shovel an elderly neighbor’s driveway, donate clothes to a battered women’s shelter, work a few shifts at the local food bank, sponsor a wild animal through wildlife rescue, or donate a few gifts to a charity for children and families. 5. Be Mindful Of Your Language Be mindful and conscious of how you talk to yourself and others and watch how your mood improves! Thoughts can make your mind and body feel good or they can make you feel bad. You can train your thoughts to be positive and hopeful or you can just allow them to be negative and upset you. You can choose to think good thoughts and feel good, or you can choose to think bad thoughts and feel lousy. That’s right, it’s up to you. Research has shown that it’s impossible to be fearful and appreciative at the same time, so the next time you find yourself in a negative tirade to yourself or someone else, take a breath, shift your thoughts to what you are grateful for and the people you appreciate in your life and let your body and mind feel the peace and joy of the holiday season.
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Navigate The Holidays Calmly and With Better Energy
‘Tis the season to be jolly, isn’t it? Are you feeling more overwhelmed and frazzled than merry and cheerful? While the holidays can be a happy and joyous time, they can also be a time when many people experience increased stress, worries, lower moods and trouble sleeping. If this sounds like you, there is good news! With a brain-directed supplement support plan in place you can navigate the holidays more calmly and with better energy so you can enjoy the pleasures the holiday season has to offer. Here are 4 of BrainMD Health’s top holiday survival supplements. Everyday Stress Relief Everyday Stress Relief contains a combination of magnesium, Relora®, holy basil, taurine, and L-theanine designed to: Promote calm without drowsiness Maintain a positive mood with sharp mental focus Manage healthy stress hormone levels Support your brain and adrenals in dealing with stress Enhance your energy, endurance and vigor L-theanine is an amino acid found in green tea which has been demonstrated to promote relaxation and focus as well as enhance feelings of well-being. Taurine, another amino acid, has been shown to support healthy cognition and mood. Holy basil, a treasured herb in Ayurvedic medicine, helps support healthy cortisol levels in the body. Relora®, a proprietary blend of Magnolia officinalis and Phellodendron amurense, has been clinically shown to reduce cortisol, stress and fatigue while improving vigor and mood. Combined with magnesium, the “relaxation” mineral, these natural ingredients promote calm while supporting focus. GABA Calming Support This exclusive formula contains nutrients that help act as the biochemical “brakes” your brain needs to slow down your anxious or fretful thoughts. GABA Calming Support helps support the production of calming brain waves, corrects stress-causing nutritional deficiencies, and promotes relaxation. The formula’s key ingredient, GABA, is an amino acid and neurotransmitter that is shown in studies to help increase calming brain waves, while reducing “anxious” brain waves. This comprehensive relaxation formula also includes, vitamin B6, essential for the production of critical neurotransmitters which help improve mood; magnesium, which plays an important role in muscle relaxation, energy production and healthy adrenaline levels; and lemon balm, an herb demonstrated to increase calmness and alertness while improving mood. Serotonin Mood Support The neurotransmitter serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting healthy appetite and social engagement. Serotonin Mood Support contains ingredients shown to support healthy serotonin balance in the brain, lift your mood and promote feelings of calmness. The formula contains Satiereal®, a patented saffron extract, which has been shown in clinical studies to support a healthy mood. It also includes 5-HTP, a precursor to serotonin that promotes calm, positive mood, relaxation, and healthy sleep. Methylfolate and vitamin B6 are vitamins required by the brain to make neurotransmitters. Additional synergistic support is provided by vitamin B12 which has been linked to better control of mood and behavior. Restful Sleep When you are sleep-deprived, blood flow to your brain drops, and you are much more likely to make bad decisions. Restful Sleep provides completely natural sleep support that won’t leave you feeling groggy. This effective formula contains melatonin, a sleep hormone, to keep you asleep throughout the night. It also includes the calming neurotransmitter GABA, as well as the “relaxation mineral”, magnesium. Vitamin B6, which helps balance the neurotransmitters necessary for healthy sleep, and valerian, an herb long-used for its calming and sleep-inducing effects, round out this formula. Together, these nutrients produce a soothing, sedative effect that helps relax your body and mind and ease you into peaceful sleep. Instead of being stressed-out, anxious, sad or sleep deprived, take care of your body and mind so you can enjoy all the happiness, connection, love and fun the holiday season has to offer.
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Get Yourself Back on Track After Thanksgiving
Did you eat so much pie that you are starting to look like a pumpkin? Is the smell of gravy coming from your pores? Did you learn the hard way what a food hangover is? If you answered yes to any of these questions, you are not alone! The results of a study by the Calorie Control Council concluded that the average American could consume as much as 4,500 calories and 229 grams of fat on Thanksgiving Day. According to USA Today, that’s equivalent to seven Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Too many carbs, too much sugar, too much booze… Chances are you knew that having a third serving of your Grandmother’s pumpkin cheesecake wasn’t the best idea, but in the moment you just couldn’t resist. The good news is that one day of overindulgence is not going to irrevocably wreak havoc on your system. There are things you can do to help get your body and mind back-on-track. 4 Ways to Get Back On Track After Thanksgiving 1. SHOW COMPASSION For yourself! It is incredibly important that you challenge any automatic negative thoughts (ANTs) you have and avoid blame, shame and guilt! This type of “stinking thinking” is sure to sabotage your attempts at getting back on track. Remember, when you have thoughts that are negative, mad, sad, hopeless or helpless, your brain releases chemicals that make you feel bad. Conversely, every time you have a thought that is good, happy, hopeful, kind or loving, your brain releases chemicals that make you feel good. 2. DON’T SKIP MEALS Don't try to make up for the extra calories by skipping meals the next day. That just leaves you hungry. Plus, skipping meals can trigger your metabolism to slow down and can throw off your hunger/satiety hormones. Instead, focus on eating lean protein and lots of fresh vegetables, while avoiding sugar. The protein and fiber in the vegetables help to slow digestion, which will help you feel full longer, and keep your metabolism churning. 3. GET MOVING Exercising is a great way to get back on track. But don't do a mega-workout to try to burn off all the calories you just ate. Just get moving. This helps control cravings, burns calories and helps to balance your mood and blood sugar. Go for a long walk (walk like you’re late), or maybe do some lunges, squats and crunches while watching your favorite holiday movie. Exercise will induce sweating out excess salt and helps you regain your sense of what a healthy body feels like. 4. DRINK MORE WATER Your body fluids transport waste products in and out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. However, this process can only work properly and efficiently if you are well-hydrated. Research shows that drinking water naturally curbs your appetite. It can also help you feel better fast, because drinking more water flushes out excess sodium to help you quickly de-bloat. And it gets things moving in your digestive system to relieve constipation. It is recommended that you drink at least 84 ounces of water a day. But who really likes to drink plain water all day long? Try BrainMD’s newly reformulated Brain Boost on the Go – a convenient way to add nutrients and flavor to your daily hydration. Getting back on track is important after Thanksgiving because the holidays have only just begun! You CAN do it!
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Why DHA & EPA Are Essential For Your Brain to Function Optimally
It has been scientifically demonstrated that your brain needs specific types of essential omega-3 fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), to function optimally. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. But what else does science say about how omega-3 fatty acids can support our health? Here is a review of some exciting discoveries: Enhancing Mood New research published in the journal Biological Psychiatry found that omega-3 fatty acids can help lift mood. The researchers noted inflammation has been linked with low moods and found that omega-3 fatty acids had a marked impact on inflammation-induced mood issues. Most of the subjects who took the omega-3s felt better after just two weeks. Supporting Memory Scientists in Rhode Island studied 819 men and women, 117 of who were taking fish oil supplements. The researchers found that those who were taking fish oil scored higher on tests of memory and thinking than those who were not. Also, the brains of those taking fish oil were larger than the subjects not taking it, particularly in two brain structures critical for memory and thinking. A larger brain is generally a sign of better cognitive health. Promoting Focus Research published in the journal Neuropsychopharmacology found that omega-3 fatty acids helped improve focus in children. The subjects who got the omega-3 supplement were rated as more attentive by their parents. What to Look For when Choosing an Omega-3 Supplement If you want the health support benefits that taking a quality fish oil supplement can bring, keep these tips in mind when shopping for omega-3s: Because fish can accumulate toxins such as mercury, dioxins, and PCBs, it’s extremely important that the product be highly purified. Fish oil spoils easily; look for a product that is manufactured according to the highest quality standards. Choose a product that has high amounts of EPA and DHA (at least 500 mg of each). Some inferior quality brands are lacking in one or the other, or sometimes both.
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Ways to Avoid Overeating This Thanksgiving
Thanksgiving…a holiday intended to be dedicated to gratitude. Unfortunately, for millions of Americans, the focus on appreciation takes a back seat to gorging on high-calorie, sugar-laden food. And for most people, that feast marks the beginning of a downhill food battle for the rest of the holiday season. Why does it matter? According to research conducted by the National Institutes of Health, the vast majority of people will never lose the weight they gain during the winter holidays. But with a little planning, you can keep from eating too much during the holidays. The following 11 tips can help you feel better and have more energy to enjoy the holiday season. 1. Don’t Skip Meals While it can be tempting to skip meals earlier in the day in order to “save room” for the big event, it will backfire every time. It is important to have your normal meals because when you get overly hungry, you will overeat! 2. Indulge Sensibly Depriving yourself of every treat or food you like is more difficult this time of year and is a set-up for failure. Allow yourself to enjoy those treats that you look forward to all year long, but keep in mind there's no need for an all-out binge-fest. In fact, research indicates that the first few bites of food are the most satisfying. So follow the three-bite rule: Be fully present and conscious while you have three bites so you can really concentrate on enjoying the food. 3. Take Your Time Eat slowly, and before you go back for dessert or seconds, wait at least 20 minutes. Why? It takes at least that long for your digestive system to signal to your brain that you are full. Unfortunately, if you eat to the point of fullness, the real feeling of being full will kick in later…once you are overfull. After waiting, you might find that you don’t really want anything else to eat after all. 4. Stay Hydrated Sometimes we actually mistake dehydration for hunger. Drinking water throughout the day will help to alleviate this potential signal cross. Be sure to drink water, seltzer, or herbal tea before you eat – it will take up space in your stomach, is calorie-free, and is good for your health! 5. Start With Veggies Most people don't eat enough vegetables anyway, so take this opportunity to eat the healthier options first. Vegetables are rich in nutrients, high in fiber, and low in calories so that by the time you get to the pecan pie and eggnog, you may find that you have less room to overindulge. 6. Use Smaller Plates Though it is an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research from Cornell University shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories. 7. Limit Your Alcohol Not only are alcoholic drinks high in calories and bad for the health of your brain, drinking alcohol will also decrease your resistance to temptations. 8. Get Moving Make it a new family tradition to play flag football, do a 5K together, play an active game, or go ice skating, rather than continuing to mindlessly eat or have a TV marathon. While you are at holiday parties, stay active. Try standing instead of sitting, or dancing to burn calories. 9. Talk To People Fully participating in conversations and being engaged can help as a nice distraction from food. During the meal, have more conversations so that you aren’t just shoveling food into your mouth. 10. Focus On Friends And Family Thanksgiving is not just about a delicious bounty of food. It is also a time to celebrate relationships with friends and family. Enjoy quality time together and focus on socializing rather than what is on the dessert table. 11. Just Say No Don’t let people push food on you. Just because Aunt Susie made her famous pumpkin cheesecake (though it’s not one of your favorites) doesn’t mean that you have to eat it. Do NOT eat to please others. How do you keep from overeating during the holidays? Share your tips in the comments below.
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Why Your Brain Needs Specific Types of Fatty Acids
Omega-3 fatty acids are crucial for brain health! Your brain needs specific types of essential omega-3 fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), to function well. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Most people get far too little omega-3 in their diet. Research consistently indicates that most Americans have just slightly over half the EPA and DHA in their tissues that they likely require for optimum brain and body health. This is partly due to high dietary intakes of less healthy fats and partly to inadequate intakes of EPA and DHA. Multiple studies have shown that deficiencies in these vital fatty acids are associated with less-than-optimal cognitive and emotional health. Additionally, extensive research indicates that omega-3s may play a key role in keeping our brains and bodies healthy, including helping reduce inflammation, support heart and joint health, and even help you look better (thanks to its skin enhancing properties). While you undoubtedly know that fatty fish – like salmon, sardines, trout, and tuna – is a good source of omega 3 fatty acids, it is definitely not the only source. Here are several other things you can add to your Thanksgiving dinner to make sure you are getting enough omega-3 fatty acids. Walnuts Out of all the nuts, walnuts are the omega-3 champions. You can eat them raw as a snack or sprinkle them on salads, over cooked green beans or other veggie side dishes, add them to your favorite baked goods, or mix them into soups. You can stir-fry your veggies in walnut oil instead of olive oil for an omega-3 boost, add it to salad dressings, or drizzle it over your meat. Enriched Eggs When farmers feed their hens fish oil, flaxseeds, or even algae, they lay eggs with more omega-3 fatty acids. These special, enriched eggs contain three times the omega-3 fatty acids you would find in ordinary eggs! Add some chopped, hard-boiled egg to a salad or serve some deviled eggs for a health-boosting appetizer. Spinach Spinach is well known for being high in iron, potassium, protein and fiber, but is not well known as another source of omega-3s! Substitute your usual lettuce with some spinach in a salad, on a sandwich, or in a smoothie to increase your omega-3s. Cruciferous Vegetables The whole family of cruciferous veggies is another overlooked source of omega-3s. Make sure to have some raw crudités available as an appetizer or sauté some broccoli or cauliflower in some walnut oil for a delicious side dish. Winter Squash Winter squash, including familiar favorites like pumpkin, acorn squash and butternut squash, are a rich source of omega-3s. Serve some roasted winter squash as a side dish, or make a delectable winter squash soup to boost your omega-3 intake. Seeds Pumpkin, chia, sesame, flax, and hemp seeds are all fantastic sources of omega-3 fatty acids. Sprinkle some on a salad or add them to your baked goods. Even if you are eating each of these foods every day, you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health, so it will be important to supplement your diet. BrainMD Health’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. "Omega-3 fatty acids play such an important role in brain and body health that I suggest most people take them every day, regardless of their brain type or age. Taking Omega-3 Power is insurance that your body gets the nutrients it needs to be at its best." - Daniel G. Amen M.D.
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Probiotics Offer a Broad Spectrum Of Health Benefits
When my wife Tana told our daughter about the bacteria in her gut, Chloe was grossed out. “You mean I have bugs in my gut?!” Tana responded, “Think of them like your pets sweetheart. Only these pets actually take care of you, if you feed them right.” Tana and Chloe went on to name the pets Biff (for bifidobacterium) and Lacy (for lactobacillus). There is an entire world of microorganisms living in your body! Your intestines host trillions of organisms, including at least 1,000 different species of bacteria. Some are beneficial, and some are not. When most people hear about bacteria, they think of germs, illness and its reputation as the bad guy, as Chloe did. However, unlike the bad bacteria that can cause disease, these are the good guys – the beneficial bacteria that are critical to digestion, vitamin and neurotransmitter production, and maintaining good health. A number of factors, such as aging, stress, taking antibiotics, or eating an unhealthy, pesticide-laden diet, can disrupt the delicate balance between beneficial and bad gut bacteria. Not having a proper balance of good-to-bad bacteria can create a whole host of problems throughout the brain and body. Scientists are discovering that probiotics and the resulting healthy balance of gut bacteria offer a broad spectrum of previously unknown health benefits. Although supplementing with probiotics has historically been viewed as providing support against intestinal conditions, research is now demonstrating that they help support many processes in the body, including those typically thought to be connected to your brain, including your mood and stress levels. Fortunately, scientific evidence demonstrates that supplementing with the right combination of probiotic bacteria to restore the balance of gut bacteria also restores natural protection. There are many probiotic formulas available that can help replenish levels and support your gut bacteria. However, not all probiotics are the same. When searching for a probiotic you want to look for one with clinical studies that show it works. BrainMD Health’s very own ProBrainBiotics contains the precise probiotic strains at the same potency used in double-blind, placebo-controlled clinical trials. These special strains have many unique features, including: Are not destroyed by stomach acids, so they can work in the intestines Help repel harmful bacteria Supports the tight “seal” of the gut lining to prevent “leaky gut syndrome” Supports healthy immunity While it may seem strange or unsettling to imagine all the diverse microorganisms working nonstop inside you, day and night, it is important to realize how critical probiotics are to the health of your body and mind! The reality is that you want more life inside you, not less. If you take care of your internal world, it will take care of you.
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