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These Are 2 of the Best Clean Energy Supplements!
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, some try a quick fix to combat fatigue and boost their energy. Unhealthy Ways to Increase Energy Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include: Caffeine Caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, daily intakes of more than two cups can be overstimulating and potentially detrimental. While caffeine can lead to a temporary increase in alertness, excessive caffeine consumption from popular energy drinks may contain ingredients that constrict blood flow to your brain and many other organs. Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors. Energy Drinks These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, do you best to avoid these unhealthy sources of energy. Healthy Ways to Increase Energy Ever wonder what people who seem to have boundless energy do to stay energized every day? Here are some of the best daily habits you should adopt to increase your energy. Best Ways to Increase Energy…Naturally! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get Moving Though it may seem like an unlikely way to combat fatigue, research¹ validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. In addition to its physical benefits, exercise increases blood flow² which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. Exercise can lead to an improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. Quality Sleep Quality sleep helps your body restore many of the functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To ensure you have the energy you need, it’s essential to maintain these functions by getting quality sleep. Since sleep is essential to wellness, anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your energy and ability to effectively perform tasks at work, school or home. It’s recommended that adults get 7 to 9 hours of sleep each night. Clean Energy Supplements At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to live as naturally as possible. We recommend ultra-pure supplements to help fill nutrient gaps rather than resorting to potentially harmful means of producing energy (like those listed above). [/wc_box] If you’re looking to energize your brain and body without adding calories to your diet, consider taking clean energy supplements like… Focus & Energy Focus & Energy helps combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages.* Here’s a closer look at the 5 potent ingredients in Focus & Energy: Green Tea Extract (Camellia Sinensis, leaf concentrate) is a staple in Asian cultures that supports healthy blood vessels and helps increase blood flow to the brain.* Sensoril® Ashwagandha is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* Rhodiola Rosea Extract is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to fight fatigue, support a positive mood, and improve physical and mental performance.* Panax Ginseng Extract (or Asian ginseng) is a potent adaptogen. Ginseng contains naturally occurring ginsenosides, which may support focus, memory, and overall well-being.* Choline is a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for attention and learning.* Choline enhances focus, supports healthy memory, and promotes calm.* Focus & Energy can help provide you with the nutrients you need to power through your day.* What Customers Are Saying... "I didn’t believe it when I first heard that the Focus & Energy supplement could make it to where no coffee would be needed. I am now almost two months coffee free! I can’t believe it! Thank you for all you do!” – Christopher H. Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* The two ingredients in Peak Energy both synergistically work together providing you with all day lasting energy and more focus.* Let's take a closer look at each ingredient in Peak Energy supplement: PeakATP® - A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy.* ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.* Benefits of PeakATP®: Supports blood flow* Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine - Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake.* Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently.* When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.* Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* What Customers Are Saying... "It worked instantly for me. I would recommend it to anyone!!” – Nadine H. All-Day Energy If you’re looking for a safe, effective, natural, and non-habit-forming way to support your focus while conserving your mental and physical energy, Focus & Energy and Peak Energy are both excellent choices.* These clean energy supplements feature a blend of time-tested adaptogenic herbs and brain-supporting ingredients.* And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with these dietary supplements.* With Focus & Energy and Peak Energy, you can enjoy all-day alertness and productivity without the caffeine jitters.* Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Focus & Energy or Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: University of Georgia. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. Science News. https://www.sciencedaily.com/releases/2006/11/061108191212.htm Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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Blood Work Basics: What You Need to Know to Improve Your Health
When was the last time you got your blood work done? In the past, some doctors recommended getting blood work done in conjunction with an annual physical. Depending on your genetics and current state of health, you may need to have a blood draw more frequently, especially if advised by your healthcare professional. Blood Work Basics Since you can’t change what you don’t measure, having important health indicators at optimal levels is critical to brain and body function. To help with emotional and physical well-being, be sure to periodically check your: Body mass index (BMI) – as your weight goes up, your brain function can go down Blood pressure (BP) – as your BP goes up, it can damage blood vessels and negatively affect the functioning of your brain Other key laboratory tests that can affect your brain and body – these should include CBC (complete blood count), general metabolic panel, and other specific test numbers. Let’s look at each of these blood work basics… Body Mass Index This measurement is the result of comparing weight to height. Optimal BMI is between 18.5 and 25 Overweight range falls between 25-30 Obese range falls between 30-39 Morbidly obese is 40 or more To determine your BMI, you can search online for a “BMI Calculator” and fill in your height and weight. Take this number seriously. Being overweight increases the risk for serious mood and memory issues, as well as problems with your heart and circulation, joints, and all your other organ systems. Blood Pressure Another of the blood work basics is blood pressure. Good blood pressure is critical for brain health. High blood pressure is associated with lower overall brain function, which can lead to bad decision-making and other mental difficulties. Low blood pressure means your brain and other organs may not be getting enough blood to function at their best. The American Heart Association and the American College of Cardiology have revised their guidelines, which now means anyone with a BP of 130/80 millimeters of mercury will be diagnosed with Stage 1 hypertension. Previously, a blood pressure of 140/90 was considered hypertension (the category of “prehypertension” no longer exists). This means more Americans than ever – half of all men¹ and 38% of women, or 103 million people versus 72 million before this change – are now considered to have hypertension. Here are the BP numbers you should know: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Optimal Systolic 90-120 Diastolic 60-80 Stage 1 Hypertension Systolic 130-139 Diastolic 80-89 Stage 2 Hypertension Systolic >/= 140 Diastolic >/= 90 Hypotension (low BP) Systolic < 90 Diastolic < 60 [/wc_box] Other Key Laboratory Tests In addition to the blood work basics detailed above, laboratory tests can provide important numbers. Ask your healthcare professional to order them, or you can order them yourself at websites like www.saveonlabs.com. If your numbers are less than ideal, be sure to work with your physician or other qualified healthcare practitioner to get them into optimal ranges. Here are just a few of the key lab tests, plus additional tests, that can provide insights into how well your body is functioning. Complete Blood Count (CBC) This blood test many physicians check first. It gives insight into the health of your bone marrow and other organs that produce your red and white blood cells. This test can reveal a great deal about your overall state of health. Low red cell count (anemia) can make you feel anxious and tired, and lead to memory problems. Enlarged red cells may mean you’re drinking too much alcohol. High white cell count may indicate infection. The proportions of the different white cell types can give useful information on the health of your immune system. General Metabolic Panel This panel checks the health of your liver and kidneys, as well as your fasting blood sugar and blood lipids – cholesterol and triglycerides – which, if high, can increase your risk for a heart attack. Why is high fasting blood sugar a problem? Over time, it can generate substances called glycates, which can cause circulatory (blood vessel) problems throughout your whole body, including your brain. Over time, these glycates can damage the vessel walls and make them vulnerable to breaking. Glycates from high blood sugar also can attack nerve cells. These include the electrically active vision-sensing cells of the retina at the back of the eye (retinal neuropathy), and nerve networks in the arms and legs (peripheral neuropathy). Long-term, the glycates from high blood sugar also can impair immunity² and slow the healing of wounds, cause premature wrinkling of the skin, and likely contribute to cognitive problems. Hemoglobin A1c, or HbA1c This test measures the blood levels of a glycate formed between sugar and hemoglobin. It’s especially valuable for diabetics because it’s a long-term measure of the average blood sugar levels for the prior two to three months, not just a short-term measure since these numbers are notoriously variable. Blood Lipids: Cholesterol and Triglycerides Abnormally high levels of cholesterol and/or triglycerides in the blood are important health measures, especially since they can cause atherosclerotic blood vessel disease that results in lowered blood delivery to the brain. LDL (low-density lipoprotein) cholesterol can be bad for the brain when levels are high. It’s important to know the particle size of your LDL cholesterol (ask your healthcare professional to order this test). Smaller LDL particles are more toxic than larger ones – they’re more able to penetrate the walls of blood vessels and cause or contribute to atherosclerotic plaque in the vessel wall. The type of cholesterol called HDL (high-density lipoprotein) can be protective for the circulatory system and for the brain. Regular exercise can raise HDL and lower LDL. Both these forms of cholesterol are essential to our health, but we need them to stay within normal ranges. C-reactive protein (CRP) This test is a useful measure of inflammatory activity in your body. Inflammation comes from the Latin word for “to set on fire.” Inflammation that continues long-term has been linked to many serious illnesses, including mood and other brain-related brain problems, heart and circulatory problems, liver problems, joint pain, and a variety of problems with other organs. CRP is a good indicator of long-term inflammation and can be elevated if you’ve had a cold or recent injury. Be sure to inform your practitioner if you were having these issues when you got the CRP test. Homocysteine (HC) This is a substance produced by our normal metabolic activity. In healthy people, it’s recycled as it’s generated and doesn’t reach high levels in the blood. High blood homocysteine is associated with atherosclerosis (hardening and narrowing of the arteries) and an increased risk for heart problems and, potentially, stroke. Recycling of HC requires the vitamins folate, B12, and sometimes also B6 and B2. High HC could indicate a deficiency of any of these vitamins. If you decide to take a folate supplement, always look for methylfolate – the body utilizes it much better than synthetic folic acid. It’s important to have good folate status because it’s required for producing and regulating DNA and other genetic material, for a variety of brain neurotransmitter systems, for the sleep hormone melatonin, for the myelin that electrically insulates nerve cells, and for numerous other essential functions. Many people have a genetic folate mutation that can be better managed using methylfolate. If you believe you may have a folate problem, ask for a red cell folate test, not a whole blood folate, because it’s far more accurate. Ferritin Saturation: Indicator of Iron Status Iron is an essential mineral for us, but it’s so highly reactive it must be kept packaged up, or buffered, by specialized proteins. Ferritin is the most common iron buffer, and the amount of iron per unit ferritin (“saturation”) is a sensitive measure of iron stores. High ferritin saturation levels are associated with inflammation³ and other problems. Low levels are associated with anemia, fatigue, and numerous other problems. Women often have lower iron stores than men, due to blood loss from menstruation, but are healthy if they have normal-range ferritin saturation. Some theorize that this is one of the reasons why women tend to live longer than men. If your ferritin saturation level is low, consider taking iron. Always be sure that you’re truly iron-deficient before you elect to take an iron supplement – if it escapes control it can be a major risk factor for cardiovascular problems. Anyone with high ferritin saturation should discuss with their physician whether to donate blood – this would help lower the ferritin saturation level. Omega-3 Index Though not respected as blood work basics by many in the medical field, omega-3 fatty acids EPA and DHA are essential for health – they’re practically vitamins. The Omega-3 Index is a measure of the proportion of EPA + DHA in the membranes of your red blood cells, and directly reflects their levels in the brain and other organs. The Omega-3 Index is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. Your risk of cognitive decline may significantly rise when your Omega-3 Index is low. Aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. You can purchase the test here. Vitamin D Vitamin D isn’t just a nutrient essential for health – it’s the basis for a hormone that regulates a wide range of important body functions. Low levels of vitamin D have been associated with low mood, cognitive problems, heart and circulatory issues, reduced immunity, and shorter lifespan. The best blood test to get measures the 25-hydroxyvitamin D level. If you decide to take a vitamin D supplement, make sure it’s vitamin D3, not D2. The D3 form is preferred by the body, and the D2 form may negatively interfere with the benefits of D3. Thyroid Panel The thyroid gland is a metabolic “gas pedal” for the body – it regulates our overall metabolic activity, including our body temperature. Abnormal thyroid hormone levels have many negative consequences for health. Having low thyroid levels, or hypothyroidism, is associated with weight gain and heart problems. Low thyroid symptoms also include fatigue, low mood, mental fog, dry skin, hair loss (especially the outer third of your eyebrows), feeling cold when others feel normal, and constipation. Overactive thyroid (hyperthyroidism, less common than hypothyroidism) is associated with tiredness, weight loss, feeling too hot and profusely sweating; muscle weakness, rapid heartbeat; eye irritation or discomfort; anxiousness, irritability, and menstrual irregularities. Here are a few thyroid panels your healthcare professional may order for you if they suspect you have issues with your thyroid: TSH (thyroid-stimulating hormone) Total T3 Free T4 Thyroid antibodies Unfortunately, there’s no single test result that will properly diagnose abnormal thyroid function. The key is to get your blood test results and consult with a physician who’s knowledgeable in this area, an endocrinologist if necessary. Know Your Important Numbers Keeping up with the blood work basics and other tests we’ve covered is critical to maintaining peak brain and body function. If any of these test results come back outside the healthy range, have them confirmed. Otherwise, your brain and other organs could be at risk for serious health problems. Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Hopefully these blood work basics have given you a deeper knowledge of the various blood tests and why they're important for you to keep and eye on. Get in the habit of checking your important health numbers on an annual basis, or sooner, as recommended by your physician or healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients 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. Ostchega, Y., Fryar, C. D., Nwankwo, T., & Nguyen, D. T. (2020). Hypertension prevalence among adults aged 18 and over: United States, 2017–2018. NCHS Data Brief, (364), 1-8. National Center for Health Statistics. https://www.cdc.gov/nchs/data/databriefs/db364-H.pdf 2. Jafar, N., Edriss, H., & Nugent, K. (2016). The effect of short-term hyperglycemia on the innate immune system. American Journal of the Medical Sciences, 351(2), 201-211. https://doi.org/10.1016/j.amjms.2015.11.011 3. Cankurtaran, M., Yavuz, B. B., Halil, M., Ulger, Z., Haznedaroğlu, I. C., & Arıoğul, S. (2012). Increased ferritin levels could reflect ongoing aging-associated inflammation and may obscure underlying iron deficiency in the geriatric population. European Geriatric Medicine, 3(5), 277-280. https://doi.org/10.1016/j.eurger.2012.06.002
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Here's Why You Need to Take the Omega-3 Index Test
Your brain needs specific types of omega-3 fatty acids to function optimally. Though not technically classified as essential, these fatty acids are often considered essential for a reason – our bodies need them, and the only way to get enough of them is through foods or supplements. Adding appropriate amounts of healthy fats into your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3 fatty acids are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Sadly, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, cottonseed, peanut). Let’s take a closer look at the two most important omega-3 fatty acids. EPA and DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Omega-3’s health benefits primarily come from their long-chain fatty acids EPA and DHA. EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). Since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil supplements to ensure adequate daily intakes of EPA and DHA. Healthy Omega Levels Surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimal brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels. Omega-3 EPA and DHA, and certain omega-6 fatty acids, are important for our health, but the standard American diet (SAD) gives us too little of the former and too much of the latter. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids may be a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. One way to balance this ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Another way to help balance the omega-6 to omega-3 ratio is to take a high-quality omega-3 supplement every day.* Omega-3s and Aging As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. Whether you’re young, middle-aged, or moving on in years, it’s important to have your Omega-3 Index measured. Here’s Why You Should Take the Omega-3 Index Test Omega-3 Index Test Basics The Omega-3 Index test only requires a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in the membranes of your red blood cells. It also directly reflects the levels of these fatty acids in the brain and other organs. The test is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. In fact, your Healthy Omega-3 Level The optimal ratio isn’t known, except that we need at least an Omega-3 Index of However, most Americans are running an index under 8 percent, with an average index of 5.1. It’s recommended to aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. How to Get to 8 Percent Based on clinical research² that examined how intakes of EPA and DHA improved the Omega-3 Index, it’s recommended that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day. Children should get at least 700 mg per 40 pounds of body weight. When purchasing an omega-3 supplement, be sure to carefully read the label to find the EPA and DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA and DHA as their recommended daily dose. Optimize Your Omegas Getting adequate amounts of omega-3 fatty acids EPA and DHA can help improve overall brain and body function and well-being.* To ensure you’re getting enough Omega 3s, it’s recommended that you take the Omega-3 Index test. You can purchase the test here. Remember, an index value greater than 8 percent suggests you have sufficient omega-3 status. It’s important for anyone looking to stay on top of their physical and mental game to incorporate omega-3 supplements into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent.* At BrainMD, we’re dedicated to providing the highest purity nutrients 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. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L. III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 2. von Schacky, C. (2014). Omega-3 index and cardiovascular health. Nutrients, 6(2), 799–814. https://doi.org/10.3390/nu6020799
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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! At BrainMD, we’re dedicated to providing the highest purity nutrients 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: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Is There a Link Between Stress and Digestion?
Have you ever had a public performance or speech to give and not been able to eat beforehand? Or have you experienced constant stomach upset during a stressful time? These are examples of how stress can impact your digestion. Indeed, the body’s nervous system and gut are closely linked. Intense stress may have a temporary impact on digestion. However, extreme stress can lead to more serious digestive health issues. Here’s what you need to know about stress and digestion, as well as ways to find calm to protect your gut. The Gut-Brain Connection Did you know your gut is lined with millions upon millions of neurons? It’s true – some experts report there’s more neurons in the gut than in the human spinal cord. These millions of nerve cells line your gut from your esophagus to your rectum – and comprise what’s called the enteric nervous system that regulates digestion. It’s sometimes called the “second brain.” The enteric nervous system is part of the greater autonomic nervous system, which controls involuntary life-sustaining functions such as breathing, your heartbeat, blood pressure, and body temperature. Your gut’s close connection to the brain is what makes it so sensitive to stress. Stress and Digestion When the body’s “fight or flight” stress response is activated by what your brain perceives to be a threat, it triggers a cascade of physiological changes controlled by the sympathetic nervous system. Your heart rate, blood pressure, and respiration increase – and your digestion slows. These changes allow your body to fight off the threat or flee. The body slows the processes that aren’t necessary for survival (such as digestion) and quickens the ones that are critical. Once the threat has passed, the parasympathetic nervous system is activated, and your body’s blood pressure returns to normal, heart rate comes down, breathing settles down – and digestion resumes. The parasympathetic nervous system is often referred to as the “rest and digest” response. It returns the body to homeostasis after a stressful event. The sympathetic and parasympathetic nervous systems are also part of the autonomic nervous system. However, in today’s world, there are numerous perceived threats in daily living, which can keep the body in a fight or flight stress response continually. This intense, persistent stress can wreak havoc on digestive health. Stress-Related Digestive Issues Temporary and milder bouts of stress can cause nausea, indigestion, diarrhea, and constipation. Research¹ has shown that prolonged, extreme stress can decrease blood flow to the gut and lead to cramping, inflammation, and an imbalance of gut bacteria. These, in turn, can exacerbate more serious gastrointestinal (GI) health problems. Intense stress can lead to acid reflux, inflammatory issues in the gut, and irritable gut health problems too. The American Psychological Association reports that stress in early life can alter the development of the nervous system as well as the body’s reaction to stress.² These changes can increase the risk for later gut health issues as well. What’s more, having these conditions may trigger feelings of anxiousness, causing a vicious circle of stress. Stress can create digestive distress in other insidious ways too. These include: Making the process of swallowing foods difficult or increasing the swallowing of air, which increases burping, gassiness, and bloating. Causing stomach pain – when stress makes pain, bloating, nausea, and other stomach distress may be felt more acutely. Severe stress can cause vomiting. Dramatically increasing or decreasing appetite. An increased appetite can promote unhealthy food choices, which can cause more stress. Affecting motility in the GI tract – either by speeding it up or slowing it down, which can cause either diarrhea or constipation – and in some cases may cause painful muscle spasms in the bowel. 5 of the Best Ways to Manage Stress and Support Healthy Digestion The good news is that there’s a lot you can do to keep stress levels in check to allow your body to “rest and digest.” Among the top recommendations are the following: Diaphragmatic Breathing – Shown to help calm feelings of anxiousness, practice taking deep breaths for a number of counts, holding it in between, and then breathing out to the same number of counts. Do it 10 times. Practice Regular Exercise – Aerobic exercise, when you get your heart rate up, is especially good for relieving stress. Yoga and Meditation – Yoga and meditation may help to reduce feelings of anxiousness. Practice one or both regularly to help you handle stressful life situations better. Psychotherapy – Psychotherapy (especially cognitive behavioral therapy) can help you better manage the stresses and challenges that can contribute to digestive distress. Hobbies – When you get lost in a hobby or activity you enjoy, it helps you to get into a flow state of relaxation, which can activate the parasympathetic nervous system and help you to relax. A Calming Note Sometimes doing nothing at all except for sipping a cup of herbal tea and staring out the window is all one needs for relaxation. Keep your thoughts calm, and your gut will follow. However, if you’re experiencing serious gut health problems, be sure to reach out to your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients 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. American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body 2. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561/
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This Is One of the Best Natural Ways to Boost Your Memory
Do you often forget where you left your car keys? Do you struggle to remember words, faces, names or numbers? Maybe you’re finding it more and more difficult to keep up with conversations, or you’ve forgotten important appointments. If one or more of the above examples applies to you, a child, a parent or a grandparent, it’s time to take the high-grade vitamins and nutrients the brain needs to make and retrieve memories. Your future and the future of your loved ones depends on it. Memory-Supporting Nutrition In this fast-paced, high-stress society, many things can ruin your health and memory. Inherited genetic problems, stress and irregular sleep patterns, poor circulation linked to excessive body weight or poorly controlled blood pressure/blood sugar, and the Standard American Diet are all associated with increased vulnerability to premature memory loss. Regardless of a person’s age, memory problems are posing serious emotional and financial challenges in our world today. One of the best ways to prevent premature memory loss is with proper nutrition,¹ especially using nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Numerous large population surveys have documented that foods aren’t providing enough of the nutrients the brain needs. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you will always have a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by eating foods alone. Your brain has the most energy-hungry cells in your body and needs nutrients that are proven to improve your memory. But where can you get the right balance of ultra-pure, clinical strength, and brain directed nutrients to support your memory? Bright Minds Memory Multivitamin Get a big dose of memory-boosting power from Bright Minds Memory Multivitamin.* This robust formula of 34 brain-vitalizing nutrients is a highly concentrated, memory-targeting daily supplement system.* The BrainMD team used rigorous clinical criteria to choose an array of potent ingredients that help enhance memory for names, faces, words, numbers, recent events, and treasured life experiences.* The potent mix of vitamins, minerals, conditionally essential nutrients, amino acids, and clinically researched plant nutrients in Bright Minds Memory Multivitamin can: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Enhance Blood Delivery – The better the brain’s circulation, the more oxygen and nutrients it can receive to support memory all through life.* Ginkgo biloba, resveratrol, lutein, zeaxanthin, coenzyme Q10 (CoQ), as well as magnesium and other minerals in this powder, promote healthy blood flow to the brain.* Increase Energy – The brain weighs just 2-3 pounds, yet uses at least 20 percent of all the body’s energy.*² PS (PhosphatidylSerine), acetylcarnitine, B vitamins, magnesium, chromium, alpha-lipoic acid, CoQ and other nutraceuticals in this formula provide the building blocks for the enzyme systems that energize our memory processes.* Promote Brain Connectivity – The brain’s trillions of nerve cell connections (synapses) rely on PS for their electrical activity.* Lutein and zeaxanthin support information processing in the brain.* Methylfolate, methyl-vitamin B12, choline, and other methyl support nutrients in the formula support nerve cell electrical conduction, synapse maintenance, and the brain’s production of the hormone melatonin for healthy sleep.* These methyl nutraceuticals also help protect the brain against DNA damage and the toxic effects of unhealthy homocysteine buildup.* Boost Your Defenses – Did you know that free radicals are a byproduct of the intense energy used in the brain?* The brain is poorly equipped with antioxidants to neutralize them before they can do damage.* This formula provides generous allowances of vitamins C and E, lutein, zeaxanthin, alpha-lipoic acid, zinc, selenium, manganese, and CoQ.* These powerful antioxidants help protect against toxins like alcohol, cigarette or marijuana smoke, air pollutants, recreational drugs, pharmaceuticals, lead and other water pollutants, molds, cosmetic ingredients, and the tens of thousands of modern toxins.* Support Neurotransmitters – Neurotransmitters are chemical messengers that travel across synapses in the brain and knit together the tens of billions of nerve cells.* Huperzine A, acetylcarnitine and choline promote the pathways that rely on acetylcholine, a key memory transmitter.* PS, vitamin D3, all the B vitamins, magnesium and other minerals support the production, release, and synapse actions of multiple neurotransmitter systems across the brain.* [/wc_box] Shake Up Your Smoothie Bright Minds Memory Multivitamin was scientifically formulated to promote memory, attention, mood, and other brain functions without the hassle of having to swallow handfuls of capsules or tablets each day.* Instead, we carefully selected the most powerful and clinically proven ingredients and blended them into two delicious flavors, orange mango and blueberry lemonade.* Simply add to water, juice, or your fruit smoothie and mix. Support your brain, your body – and most importantly, your memory – with Bright Minds Memory Multivitamin.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Bright Minds Memory Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Institute on Aging. (2018, February 23). Leafy greens linked with slower age-related cognitive decline. National Institute on Aging. https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline 2. Clark D. D. & Sokoloff, L. (1999) in Basic Neurochemistry: Molecular, Cellular and Medical Aspects, eds. Siegel, G. J., Agranoff, B. W., Albers, R. W., Fisher, S. K. & Uhler, M. D. (Lippincott, Philadelphia), pp. 637–670.
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Ashwagandha - Brain Boosting Ingredients | BrainMD
If we are what we eat, we’re made up of much more than the meal we cooked for dinner. It’s important to pay attention to your ingredients. Here at BrainMD, we offer supplements with ingredients that improve brain health and the functioning of many of our other organs. In this blog series, we’re taking a closer look at our ingredients’ origins, uses, and recipes, so you can incorporate the best ones into your diet. Ashwagandha is one ingredient we recommend, and it’s found in our supplement, Focus & Energy, which boosts mental focus, energy, and endurance without the jitters of a caffeine crash.* It helps us cope with life's everyday mental and physical challenges while promoting healthy memory and attention.* Ashwagandha & Ayurvedic Medicine Ashwagandha has been used in an ancient style of medicine called Ayurveda. Originating in India, it’s both the world’s oldest medical system and still very much part of India’s traditional health care system. The holistic method behind this type of treatment is meant to blend mind, body, and environment for a completely balanced state of health and wellbeing. This plant is an adaptogen, meaning it helps the body adapt to stress. The Ashwagandha plant is known scientifically as Withania somnifera and also as Indian ginseng and winter cherry. The word ashwagandha means “smell of the stallion” for the plant’s natural odor, while somnifera means “sleep-inducing.” The roots, leaves, and stems of the plant all have traditionally been used for health benefits, but root preparations have been most widely employed (and most intensively researched). Ashwagandha Active Ingredient The main active substances in the root are a variety of steroidal lactones (also called “withanolides”), alkaloids and saponins. Common Uses The body uses this adaptogenic herb in a number of ways to support its homeostasis and cope with existing challenges, most typically related to stress.¹ Homeostasis is the collective of processes that the body uses to maintain a positive balance of all the conditions necessary for continued life. Other well studied adaptogenic herbs include rhodiola, Asian (Panax) ginseng, holy basil, camellia sinensis (tea), turmeric, phellodendron, and magnolia. Ashwagandha has such versatile benefits, it is sometimes called “Queen of Ayurveda”. Ashwagandha Brain Benefits In actual human clinical trials, Ashwagandha root concentrates have shown protection against stress and lowered the stress hormone cortisol; reduced anxiety; improved memory,² mental focus, fatigue, and sleep quality; lowered food cravings; improved antioxidant defenses; improved thyroid, circulatory, bone marrow, and joint function; speeded muscle recovery and strengthening; and promoted healthy sex drive. The roots and leaves can be used in teas and can be used in powder form for recipes. Always consult with your doctor before introducing this ingredient to your diet, especially if you may be pregnant or take other medications for mental health. Ashwagandha Recipes Ashwagandha has a bitter taste and doesn’t always mix well with the food we eat. Dietitians have recently theorized that bitterness has an important place in our nutritional diets, despite most popular foods favoring salty and sugary flavors. The most common way of eating ashwagandha is in its powdered form. When considering adding ashwagandha powder to your diet, learn about how bitter tastes are complemented by sweet and salty flavors. This will help you get creative for introducing this ingredient to your diet, but the best go-to pairing is with chocolate. Here are some recipes that incorporate ashwagandha: Chocolate Pudding & Ashwagandha ½ cup Unsweetened Almond Milk. 1 heaping scoop Chocolate OMNI Protein Powder. 3 tbsp (15g) Unsweetened Cocoa Powder. 1 medium-size (100g) Ripe Banana, Frozen. Make it easier by peeling bananas and putting them in plastic bags in the freezer. 1 handful Spinach Good for some extra greens. ½ a teaspoon of ashwagandha powder. Chocolate Shake & Ashwagandha 1 heaping scoop Chocolate OMNI Protein Powder. ½ cup Frozen Raspberries. ½ cup Frozen Strawberries. 1 cup Unsweetened Almond Milk. ½ a teaspoon of ashwagandha powder. Remember, you can also get a clinically proven daily dose of Ashwagandha root concentrate by taking our Focus & Energy supplement, which is in capsules with no bitter taste. This supplement is very popular and provides the additional adaptogens Green Tea Extract (high in EGCG, gently decaffeinated), standardized rhodiola and Asian Ginseng, and the essential nutrient choline, to keep you mentally sharp all through the day.* 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. Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Current Neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556 2. Xing, D., Yoo, C., Gonzalez, D., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Faries, M., Kephart, W., Purpura, M., Jäger, R., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2022). Effects of acute Ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health, 19(19), 11852. https://doi.org/10.3390/ijerph191911852
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Vitamin D: Why We Need "Sun Vitamins" All Year Round
During the winter months, when we spend more time indoors and the Northern Hemisphere is farther away from the sun with fewer hours of daylight, our body’s natural way of synthesizing vitamin D from sun exposure is highly compromised, which can lead to suboptimal vitamin D levels. Of course, it’s especially vital to ensure your body has plenty of this sun vitamin for immune function at this time of year when colds, flus, and other viruses abound. Indeed, vitamin D, which is considered a hormone, plays a critical role in immune response, calcium absorption and bone health, colon health, muscle movement, healthy nerve messaging, and many other functions throughout your body. Perhaps that’s why nearly every cell in your body has the vitamin D receptor. What’s more, observational studies have shown an increased risk of a number of health issues that are associated with low levels of vitamin D – including low mood, mental health issues, poor cognitive function, being overweight, heart health problems, blood sugar issues, and even increased mortality, to name a few. However, on a brighter note, research suggests that a number of these risks can be mitigated with vitamin D supplementation. When you can’t support your body’s ability to make vitamin D with adequate sunlight, vitamin D must come from the diet or through supplementation. Since dietary sources of vitamin D are limited (mostly found in fatty fish, mushrooms, or fortified cereals milk or juice), the supplementation is your best option. Here’s what you need to know about the health benefits of vitamin D supplementation. Sun Vitamins: What Are the Benefits of Vitamin D for Your Health? As mentioned above, your body is built to synthesize vitamin D. When your skin is exposed to the sun’s ultraviolet B (UVB) rays, it interacts with a protein in your skin, converting it into vitamin D3, the active form of vitamin D. Many experts recommend spending 10-15 minutes exposing your face, arms, and legs without sunscreen to the sun two to three times a week. Keep in mind that fair skin more readily synthesizes vitamin D than darker skin, so darker skin may need slightly more sun exposure. Also, you don’t get the needed UVB light exposure through windows or in tanning beds. Since sun exposure increases your risk of developing skin cancers, be sure to wear sunscreen or cover up immediately after getting the necessary exposure for vitamin D synthesis. If you choose to forgo sun exposure, you can get vitamin D from your diet and through supplementation. While most people get enough sun exposure in the summer, interestingly, the 37th Parallel appears to be the demarcation line for inadequate levels of sun exposure in the winter months for optimal vitamin D synthesis. Living north of this Parallel increases your risk of vitamin D deficiency. (The 37th extends roughly from Santa Cruz, California, to the bottom of Utah and Colorado, to Hampton, Virginia). Vitamin D Deficiency and Testing Lack of sun exposure isn’t the only reason many people fail to get enough vitamin D. Surprisingly, breastmilk alone doesn’t provide adequate amounts of vitamin D for infants – supplementation or diet fortification is necessary. Elderly folks tend to be deficient in vitamin D as the body is less effective at both synthesizing and absorbing vitamin D as it ages. Certain health issues can make vitamin D absorption difficult, such as digestive health problems. And since most people don’t consume enough fatty fish or vitamin-D fortified foods, that can cause deficiency too. Research¹ from the National Institutes of Health indicates that roughly 41% of Americans have insufficient levels of vitamin D. The best and most accurate way to determine your vitamin D levels is to request a simple blood test. Vitamin D levels are often measured as part of a typical blood test. Just ask your doctor for a 25-hydroxyvitamin D (25 OH D) test. Vitamin D levels are measured in nanograms per milliliter (ng/mL). The latest National Institutes of Health update² on vitamin D sufficiency from September, 2022, states that vitamin D is, “required to maintain serum calcium concentration within the normal physiologic range for musculoskeletal health” and sites deficient and optimal (preferred) levels from The Endocrine Society, the National and International Osteoporosis Foundation, and the American Geriatric Society as <30 ng/mL and 40 to 60 ng/mL, respectively. Taking these recommendations and others, here is a general guideline about what a test reading means: Deficient: <30 ng/mL Normal: 30-100 ng/mL Low-Normal: 30-50 ng/mL Optimal: 50-100 ng/mL Vitamin D deficiency may have many health implications. In cases of severe vitamin D deficiency (levels are typically <20 ng/mL), research indicates a much greater risk of bone density loss, serious bone health issues, and fractures. In children, it can lead to serious bone health issues that cause bones to become soft and bend. How to Supplement with Vitamin D There are two forms of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Although both forms may increase vitamin D in your blood, research shows that D3 is likely better absorbed and may raise it higher and for longer than D2. Hence, most experts recommend choosing vitamin D3. The Endocrine Society recommends an intake of 400 to 1,000 International Units (IU) daily for infants under one year, 600 to 1,000 IU for children and adolescents from 1 to 18 years, and 1,500 to 2,000 IU for adults. The National Institute of Medicine has set vitamin D’s upper limit for daily intake at 4,000 IU. However, many experts suggest 2,000-5,000 IU of vitamin D3 per day for optimal health. Talk to your medical doctor to determine what is right for you. Vitamin D is fat-soluble and should be taken with a meal or snack that includes some fat as it can increase absorption by roughly 30-50%. Some research indicates it’s best to take vitamin D in the morning as it can interfere with sleep by suppressing melatonin levels if taken late in the day or at night. Of course, consistent supplementation yields the best results. Make vitamin D supplementation part of your daily routine! At BrainMD, we’re dedicated to providing the highest purity nutrients 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: Liu, X., Baylin, A., & Levy, P. D. (2018). Vitamin D deficiency and insufficiency among US adults: Prevalence, predictors and clinical implications. British Journal of Nutrition, 119(8), 928–936. https://doi.org/10.1017/S0007114518000491 Chauhan, K., Shahrokhi, M., & Huecker, M. R. (2023). Vitamin D. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK441912/
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5 Benefits of Milk Thistle: What Is It and How Can It Help My Health?
When it comes to herbal medicines, a seemingly worthless weed can hold a valued plant compound for health, like a diamond in the rough. That’s certainly the case with milk thistle. Also known as silymarin or Silybum marianum, milk thistle has been used in traditional medicine for millennia. Indeed, it was used in classical Greece to help liver and gallbladder problems, as well as to protect the liver against toxins. In recent years, researchers have studied milk thistle for its anti-inflammatory and antioxidant properties – and how it may help the liver and, surprisingly, many other areas of health, with promising results. Here’s what is known about milk thistle and how it may benefit you. What Is Milk Thistle? Milk thistle is a tall thistle with distinctive white marbling on its shiny, dark green leaves. It gets its name from the milky white sap found in its leaves. The flower head blooms bright magenta or purple, surrounded by sharp, spiny bracts. It’s native to the Mediterranean but was introduced to North America during Colonial times. According to a Medieval legend, when the Virgin Mary was nursing baby Jesus, some of her breastmilk fell upon milk thistle’s leaves, leaving a spattering of white spots. Thus, milk thistle is also sometimes called St. Mary’s thistle. In the wild, milk thistle is considered an invasive plant. But it’s also cultivated for medicinal purposes as a natural remedy. Milk thistle is typically extracted from its fruit and seeds, where its active ingredient, silymarin (a group of several related plant flavonoids), is highly concentrated. Silymarin has proven antioxidant, antiviral, and anti-inflammatory properties, which is the “juice” behind milk thistle’s health benefits. Traditionally, it has been used most often in supporting and/or protecting the health of the liver, kidneys, and gallbladder. Some of its liver benefits have been validated by medical research. Emerging research shows that milk thistle may support health in other important ways as well. Let’s take a look at what the research indicates. Milk Thistle and Liver Health While heart health and healthy blood sugar levels are frequently addressed in public health, liver health is often overlooked. Yet, more than 100 million people in the U.S. have some form of liver health issue. That’s what makes milk thistle so important. It’s commonly used in complementary medicine for liver support. And although it has a long history of traditional use, scientific study of milk thistle’s silymarin is relatively recent. In the late 1980s, it was studied for its protective effects – thought to come from its antioxidant and tissue regenerative properties – in alcohol-related liver damage. When the liver metabolizes alcohol (or other toxins), free radicals are produced, and they can cause cellular damage. Researchers believed (and still do) that silymarin helps reduce oxidative stress, which in turn helps to protect intact liver cells or cells not yet irreversibly damaged. Significantly, a 1989 placebo-controlled clinical study¹ involving 170 participants showed that the silymarin-taking group of individuals with serious liver health problems had increased survival rates over the study’s control group. Although a small study, it got the scientific community’s attention. A similar type of liver health problem, prevalent amongst obese individuals with blood sugar issues, showed improvement with silymarin supplementation in a 2013 study² involving 72 participants. More studies have since been conducted on silymarin and liver function – but with mixed results and no conclusive benefits. Some experts say that these studies have been poorly constructed, are small, and more quality research is needed. Still, on the whole, medical researchers view milk thistle’s potential for addressing a number of liver health issues very optimistically. Impressed with preclinical data (gathered from animal and in vitro research), in a 2024 narrative review, researchers lauded silymarin’s potential to help address serious liver health issues caused by too much alcohol consumption, obesity and blood sugar problems, viral-related inflammation, and more. Many clinical trials are currently underway. 5 Additional Potential Benefits of Milk Thistle Milk thistle’s health benefits don’t stop with the liver. Emerging and preclinical research shows it may help support health in the following ways: May Help to Improve Blood Sugar Regulation In a recent review study, individuals with blood sugar issues who routinely took silymarin showed a significant improvement in their fasting blood sugar levels. The study noted that more research should be conducted to further understand and validate silymarin’s effects. May Help Protect Against Age-Related Cognitive Decline In vitro research shows that silymarin may protect against oxidative damage to brain cells. Additionally, it helped reduce amyloid plaques in the brains of test animals with neurodegenerative brain health issues. Amyloid plaques can build up in between nerve cells as one grows older and are associated with cognitive decline. Of course, human studies are needed to further validate these findings. May Help Menopausal and Postmenopausal Women A human study involving 80 menopausal women with hot flash symptoms showed that silymarin supplementation can help decrease the frequency and severity of hot flashes significantly. Preclinical research shows that milk thistle supplementation may stimulate bone mineralization and potentially protect against bone loss, making it a useful therapy for postmenopausal women who are at higher risk of bone loss issues. May Boost Breast Milk Production in Lactating Mothers Milk thistle may boost levels of the milk-producing hormone prolactin. In a randomized controlled study involving more than 400 lactating mothers, the mothers taking silymarin for roughly two months produced 64% more milk than those taking a placebo. As the only existing study, more research is needed before supplementation can be recommended for lactating women. May Help with Seasonal Allergies A randomized clinical trial showed that individuals with allergies affecting the nasal passages who took silymarin along with other allergy medication improved significantly. As oxidative stress plays a role in the development of allergies affecting the nasal passages, silymarin’s antioxidant power is believed to be behind the results. Supplementing With Milk Thistle If you’re interested in taking milk thistle, talk to your medical doctor first. Milk thistle has been shown to be very safe, but it may interact with certain medications. In some cases, it may cause mild gastrointestinal discomfort. In rare instances, it may cause serious allergic reactions. Milk thistle is available as capsules, tablets, liquid extracts, and tea. 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: Ferenci, P., Dragosics, B., Dittrich, H., Frank, H., Benda, L., Lochs, H., Meryn, S., Base, W., & Schneider, B. (1989). Randomized controlled trial of silymarin treatment in patients with cirrhosis of the liver. Journal of Hepatology, 9(1), 105–113. https://doi.org/10.1016/0168-8278(89)90083-4 Cacciapuoti, F., Scognamiglio, A., Palumbo, R., Forte, R., & Cacciapuoti, F. (2013). Silymarin in non alcoholic fatty liver disease. World Journal of Hepatology, 5(3), 109–113. https://doi.org/10.4254/wjh.v5.i3.109
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This Is What Stress Can Do To Your Body
Merriam-Webster Dictionary defines stress as “a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.” The “tension” caused by stress can serve a purpose. At times, our body needs a certain amount of tension to help us meet goals, solve problems, adapt to challenges, and help us to be resilient. A healthy stress response can also protect us from danger, and in some instances, be life-saving! However, as the definition suggests, stress “may be a factor in disease causation.” In fact, research cited by the American Institute of Stress estimates 60-80% of all primary care doctor visits are for stress-related causes.¹ So why is stress causing so many problems? Let’s look at what stress does to your body. Short-Term Effects of Stress Your body has a built-in fight or flight stress response that’s truly remarkable. Imagine a scenario where you encounter a threat. Almost instantaneously, your hypothalamus at the base of your brain sends an alert signal out to your body. A combination of neural and hormonal signals direct your adrenal glands to release a surge of hormones, which includes adrenaline and cortisol. The adrenaline increases your heart rate and blood pressure and provides you with a boost of energy. In a flash, you react. Cortisol, your body’s primary stress hormone, then immediately releases glucose into your bloodstream, and boosts your brain’s use of glucose and signal substances to be on the ready for tissue repair. Then it shifts your body to survival mode, reducing nonessential functions – altering immune responses while slowing the digestive and reproductive systems and growth processes. Next, your body’s natural alarm response communicates with the area of your mind that manages mood, motivation, and fear. Your singular focus becomes survival and safety. Once the threat has passed, hormone levels subside and your body responds by normalizing heart rate and blood pressure. Soon, the body resumes regular functioning. Long-Term Effects of Stress Unfortunately, modern living is chock-full of stressors, and many over-doers don’t take much-needed downtime to rejuvenate. When you deal with multiple stressors every day, you may experience extreme stress. When this occurs, your stress response system never turns off and your body becomes overexposed to cortisol and other stress hormones. This can impact most of your body’s processes and cause a host of problems over time. Prolonged stress can lead to: Anxious feelings Low mood Compromised memory and concentration Sleeplessness Greater risk of heart and blood pressure issues Fertility problems Weakened immune system Digestive issues Weight gain/loss Headache/Stomachache Learning to keep stress levels in check is an essential part of healthy living. While the term “stress reduction” may not be glamorous, the good news is many activities that reduce stress are enjoyable, and can even enhance your quality of life. Here are several research-backed, stress-reducing ideas to get you started: 8 Ways to Manage Stress So You Can Enjoy Your Life 1. Build a Healthy Support Network We all need encouraging and trustworthy people we can rely on during difficult times. Having just a few good friends and confidants can make a world of difference. 2. Spend Time in Nature Visiting natural environments can be beneficial in reducing both physical and psychological stress levels. Start with a simple walk in the park or stroll along the beach. 3. Practice Yoga Don’t worry, you need not be overly bendy. There are plenty of yoga classes available in most communities for all ages and skill levels. 4. Get Regular Massages Depending on your budget, treat yourself to a 20-minute chair massage or a full-body massage. 5. Meditate Not all meditation is difficult. There are many options out there. Try one that works for you and do it on a consistent basis. 6. Deep Breathing A simple exercise to reduce stress is to breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times. Try it. You should feel the difference right away. 7. Regular Physical Exercise The stress-reducing effects of exercise are well-documented.² Pick up a new sport, dance, go for a run, walk, or bike ride. Whatever activity you enjoy, do it regularly. 8. Learn to Laugh Laughter can help relieve stress, especially in difficult situations. Humor can lighten the mood and make things feel a little less tense. Since having a good laugh may give you a much-needed mood boost, go out and have fun with a group of friends or watch a comedy movie or TV show. Give Stress a Rest It’s important to make sure your stress-reducing activities don’t cause you more stress. Pick one, or more, of the above stress-less habits and start experiencing the calm they can bring today! At BrainMD, we’re dedicated to providing the highest purity nutrients 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: Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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10 of the Best Ways to Avoid Colds and Flus This Winter
Are you prepared for cold and flu season? Though there’s no guaranteed way to avoid getting sick during the winter months, supporting your immune system is a great place to start. Boost your immunity this winter and fight colds and flus with these healthy strategies… 10 Natural Ways to Avoid Colds and Flus This Winter 1. Decrease Stress Take time out of your day to enjoy relaxing activities, like listening to music or meditating. When you experience stress, your body increases hormones (like cortisol and adrenaline) which can tax your immune system and raise your risk of contracting the common cold and other viruses. Stress-reducing activities can have a positive effect on the immune system. 2. Go Somewhere Sunny If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money earlier in the year for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable. 3. Regular Exercise Getting 30 minutes of physical activity daily can increase your blood circulation and help strengthen your immune system. Exercise helps antibodies and white blood cells¹ move around the body faster, so they may detect illnesses quicker. The increase in circulation also helps transport healthy hormones that warn the immune system of intruding pathogens. 4. Eat Healthy Eating a balanced diet is common sense for overall well-being. While no single food will magically fend off a cold or flu, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods with added benefits to help prevent colds and flus include: Garlic, ginger, spinach, beans, and other legumes Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas Selenium-rich foods, such as broccoli, sardines, tuna, brazil nuts, and barley Vitamin C-rich foods, like bell peppers, strawberries, papaya, Brussels sprouts, kale, and citrus fruits Vitamin E-rich foods, including almonds, peanuts, hazelnuts, and sunflower seeds 5. Light Up Your Life Daily exposure to appropriate levels (even just 10 to 30 minutes a day) of direct sunlight will help keep you in a good mood and boost vitamin D3 tissue levels that promote healthy immunity. If you find it challenging to get enough natural light during the winter, consider buying a lightbox or vitamin D lamp for your home or work desk. These alternate light sources simulate noontime sunshine without the UV rays that cause skin cancers. Be sure to purchase a lightbox that has been proven to increase vitamin D levels, features several different settings to prevent eyestrain and is as close as possible to the natural sunlight spectrum. 6. Boost Vitamin D Levels Vitamin D is crucial for healthy immune function, as well as for maintaining a positive mood during the winter months. Getting necessary amounts of vitamin D can be particularly challenging during the winter season – typically from November to March – when there are fewer hours of sunlight and when the sun itself is less intense. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. It’s recommended that you get your blood vitamin D tested. If it’s less than 30 nanograms per milliliter of blood, take a vitamin D3 supplement (up to 10,000 IU per day until you exceed this threshold blood level). 7. Make Room for Mushrooms Whatever variety you choose – shiitake, maitake, reishi, enoki, or oyster – Japanese mushrooms are a great immunity booster. They contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance immune activity against infections. They also have ergothioneine, a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Sauteed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes, without contributing a lot of calories! 8. Drink More Water Hydration is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. 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. 9. Get Restful Sleep Sufficient sleep supports healthy immune functioning, while sleep deprivation can depress your immunity. According to a sleep study published in the journal Seminars in Clinical Neuropsychiatry, significant detrimental effects on immune functioning² can be seen after just a few days of total sleep deprivation or even several days of partial sleep deprivation. While required levels of sleep may vary, adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get more sleep. Quality sleep stimulates the immune system, which should help minimize problems with colds and flus during the long winter months. 10. Quality Nutrition Due to shorter days and colder weather, lifestyle changes can be difficult to implement during the winter season. However, this is a crucial time of year to focus on staying healthy. To naturally boost and maintain your immune system, it’s important to create healthy habits for overall well-being. One of the best ways to boost your immunity during cold and flu season is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for winter wellness. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your immunity and well-being. For more information about our full list of supplements, 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. University of Turku. (2024, July 3). Already 30 minutes of exercise increases the proportion of tumor-killing white blood cells in blood. ScienceDaily. https://www.sciencedaily.com/releases/2024/07/240703131806.htm 2. Rogers, N. L., Szuba, M. P., Staab, J. P., Evans, D. L., & Dinges, D. F. (2001). Neuroimmunologic aspects of sleep and sleep loss. Seminars in Clinical Neuropsychiatry, 6(4), 295–307. https://doi.org/10.1053/scnp.2001.27907
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These Are the Best Benefits of Dark Chocolate for Your Brain
"All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Chocolate lovers rejoice! Studies have shown that dark chocolate is actually good for your brain. Healthy Chocolate? Turns out chocolate, in its natural form, isn’t bad for you. In fact, there are many health benefits to chocolate. For instance, chocolate has been shown to increase blood flow to the brain.¹ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. 7 Ways Dark Chocolate Can Boost the Brain and Body Benefits of Dark Chocolate Include: 1. Loaded with flavonoids² and other polyphenols, which offer numerous benefits 2. High in fiber 3. A substantial source of B vitamins 4. Filled with a variety of antioxidants 5. Rich in essential minerals including calcium, magnesium, iron, and potassium 6. Beneficial for circulation in the body 7. A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help reduce negative thoughts and feelings Perhaps you were already familiar with some of the benefits of dark chocolate. Now let’s see how much you know about the origins of chocolate and what makes it so special… Fun Facts About Chocolate Chocolate is made from beans in the fruit of the tropical Theobroma cacao The earliest use of chocolate dates back to ancient American civilizations. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and Mayans drank a form of chocolate made from natural cacao beans. They believed it provided strength and energy. When Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions including sleeplessness. They referred to chocolate as “the food of the gods.” Chocolate contains a wide variety of brain-active substances, including phenylethylamine or PEA, a psycho-active compound that may alert your brain that something fun is about to happen. It acts as a stimulant that makes you feel really good when you eat it, probably by increasing brain dopamine activity. Chocolate also increases serotonin³ (the “don’t worry, be happy” neurotransmitter) activity in your brain. Sadly, not all the facts about chocolate are positive. The Dark Side of Chocolate Most commercial chocolate bars are processed, loaded with artificial chemicals and filled with unhealthy ingredients like sugar, dairy, and synthetic flavors. These ingredients virtually cancel out chocolate’s powerful health benefits. So, while native chocolate (cacao) itself is healthy for you, all the added ingredients are not. Answering the demand for healthy chocolate, BrainMD is happy to offer Brain in Love Chocolate Bars. Brain In Love Chocolate Bars Did you know as you savor a piece of dark chocolate, your brain responds as if you are falling in LOVE? Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood and the ability to think clearly.* Now you can enjoy guilt-free, brain-healthy chocolate with BrainMD's Brain in Love Chocolate Bars!* What's in Brain in Love Chocolate Bars? 60% Dark – 100% Decadent Free of Sugar, Cholesterol, and Gluten + it's Vegan and Non-GMO Low Glycemic and Diabetic Safe Natural Allulose Sweetener Organic Ingredients: Cacao, Sunflower Lecithin, and Vanilla Powder 90 Calories Per Serving 2 Grams of Dietary Fiber Per Serving Who Can Benefit from Brain in Love Chocolate Bars? Brain in Love Chocolate is for individuals seeking a guilt-free indulgence that supports brain health.* This sugar-free snack may appeal to health-conscious consumers, chocolate lovers, and those looking for a treat that aligns with their wellness goals. It’s perfect for those who enjoy dark chocolate and want a daily dose of antioxidants and flavanols to promote a healthy brain.* What Others Are Saying How Sweet It Is! “To get great brain nutrients in such a delicious treat! Pure heaven!” -Brenda Delicious, Very Satisfying! “I love this product. It is just the right size. At the end of my often very long hard days, it hits the spot for brain satisfaction.” -Linda Dark chocolate is loaded with antioxidants and can help improve blood flow to the brain, which is crucial for boosting focus, memory, and overall brain function." -Daniel G. Amen, MD Brain Healthy Dark Chocolate Promoting focus, memory, and overall brain health, Brain in Love Chocolate Bars are the perfect guilt-free treat.* They're rich in decadence and made with love. Try Brain in Love Chocolate Bars today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain in Love Chocolate Bars and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x 2. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(Suppl 2), S215–S220. https://doi.org/10.1097/00005344-200606001-00018 3. Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Cyrcadian rhythm, mood, and temporal patterns of eating chocolate: A scoping review of physiology, findings, and future directions. Nutrients, 14(15), 3113. https://doi.org/10.3390/nu14153113
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