Covid-19 Keeping You up at Night? Try These Sleep Tips

If you’re losing sleep over Covid-19 (aka Coronavirus ), you’re not alone. It’s not surprising that millions of people are struggling to get enough sleep during one of the most stressful times in recent memory.

As of this morning (March 20, 2020), the virus has been discovered in 183 countries and territories and has led to some 265,867 global cases and 11,180 deaths, while 90,603 people have recovered after being infected.

The outbreak of the Covid-19 virus was officially declared a worldwide pandemic by the World Health Organization (WHO) earlier this month.

With stock markets in freefall and the prospect of a bitter recession looming, many workers in the US, Europe, and Asia will be concerned about the fact they may be out of a job soon and also about the broader gloomy economic outlook.

US cities and states are virtually shutting down, ordering citizens to shelter in place to prevent the spread of the disease. Among states that are on virtual lock-down are California, New York, and Nevada.

Fears of contracting the virus, particularly for seniors (who have a much higher mortality rate from the Covid-19 virus ), are also contributing to stress, which itself can lead to sleeping troubles.

Clearly, we all have reason to be stressed right now. And stress and anxiety are notorious for causing sleep issues. We need to find ways to overcome these feelings so we can relax and get the sleep we need. Why Sleep is So Important Right Now

Sleep is essential to deal with typical day to day life. It’s even more critical during times like this when we are under a lot of stress. Here are some reasons we need to be getting sufficient sleep right now.

> Our bodies need time to recover from the wear and tear that naturally occurs over the course of each day. This is even more important when we are faced with an unusual amount of stress and emotion.

Our brains are designed to organize and consolidate memories while we sleep. If we don’t get enough sleep, our memory doesn’t function well, and that makes it learning more difficult. If you or your child are attending school, you can recognize where this would be very important.

While we sleep, our bodies flush out toxins that have accumulated in the brain during the day.

And finally, sleep plays a vital role in keeping you healthy and free from infection. While you sleep, your body produces infection-fighting proteins called cytokines. Without cytokines, our bodies will not respond as needed to fight disease and infection. This one reason alone makes it crystal clear why getting enough sleep right now is so essential.

With all of the above in mind, here are a few different options for you to explore to tackle your sleeping problems, which may or may not have been exacerbated by the ongoing pandemic. Alternative Sleep Remedies

There are many over the counter sleep remedies that are very effective and safe to use including ZzzQuil and Unisom. There are also natural remedies like melatonin and valerian. Recently, cannabinol and cannabidiol have become popular as well. They are now legal throughout the US and also in a few other countries, such as Israel, and can be taken to tackle sleep-related ailments, among other things.

These cannabinoids don’t result in a high when administered, but still, impact your body by affecting the functioning of your endocannabinoid systems. This results in changes in the production of sleep hormones, such as serotonin, which can help you fall and stay asleep at night. Visit to learn more about CBN and how it supports sleep.

Hemp-derived oils can also reduce anxiety, improve your mood, and help relieve pain – all of which can help you fall asleep more easily and get sufficient shuteye on a more consistent basis. Prescription Drugs

There is an abundance of prescription drugs that have been proven to combat sleep-related ailments, such as insomnia. In the United States, popular prescription drugs for such ailments include Sonata, Lunesta, and Valium.

However, as with most drugs, these prescription medicines often lead to various unpleasant side effects, including changes to your appetite and bowel movements. Plus, you’re likely to find them becoming less effective over time, as your body develops a tolerance to them. This means you will need to keep increasing the dose, which puts you at a greater risk of suffering from the aforementioned side effects.

In addition, prescription drugs can be addictive, adding a potentially more serious health problem on top of the one it was meant to treat. Lifestyle Changes

Making changes to your lifestyle can be an effective way to promote good sleep and tackle existing sleep ailments. Furthermore, many of these positive lifestyle changes will contribute to your body’s general wellbeing and benefit you in many ways.

Staying hydrated throughout the day has been reported to help tackle sleeping troubles, though you should avoid drinking lots of water just before sleeping, as it may result in you waking up in the middle of the night to go to the bathroom.

Most Americans consume caffeine daily, and many mistakenly think it will only give them sleeping troubles if they drink it just before sleeping. However, research has shown caffeine to continue to act as a stimulate in the body for many, many hours, so cutting it out of your diet is ideal.

Exercising and maintaining a consistent sleeping pattern is also advisable, not only to promote sleep but also to improve your overall mental and physical health. Exercising regularly is great for relieving stress and is therefore strongly encouraged in these highly stressful times. A Quick Summary

The Covid-19 pandemic has resulted in some 250,000 worldwide cases, and people across the globe are justifiably stressed out about what the future holds.

This additional stress may lead to some people having trouble sleeping at night, but there are several solutions to consider.

Prescription drugs can be highly effective in tackling insomnia and other sleep ailments, but they can result in an array of unpleasant side effects, including […]


10 Natural Ways to Reduce Brain Fog and Boost Mental Stamina

10 Natural Ways to Reduce Brain Fog and Boost Mental Stamina

Today, most of us are strapped for time and looking for cheap and effective ways to boost our energy quickly. Our brain fog makes us have to sift through more stimuli than in the past. Unfortunately, this process can deplete our mental stamina in no time.

Exhaustion plagues so many of us, and it can feel like a never-ending battle sometimes. We’re all trying to find the answers to how we can thrive instead of just survive. How can we stop feeling burnt out and have more mental stamina to take care of responsibilities?

Manufacturers sell everything from pills to powders to energy drinks that claim to boost energy levels. However, most of these “remedies” have two ingredients in common: caffeine and sugar . If you get an energy boost, it’s likely due to those ingredients since they raise cortisol levels but leave you with a crash. With so many unhealthy products out there, how can we discern the good from the bad?

We’ll go over some natural ways to reduce brain fog and boost mental stamina below. Ten Ways to Boost Your Mental Stamina and Remove Brain Fog Naturally

1 – Meditate

Researchers believe that mood disorders like anxiety and depression could connect with vagus nerve function . This is a cranial nerve that runs from the brain to the heart, lungs and digestive tract, helping to regulate their function. Researchers studying the vagus nerve and its connection to mood believe that ‘understanding the neurobiology of emotional regulation and dysregulation’ during these emotional states will lead to breakthroughs in treatment for mental illness.

Stimulating the vagus nerve can help us boost mental stamina by reducing unwanted mental states such as anxiety. Researchers discovered that a type of meditation called the ‘Loving Kindness Meditation’ helped reduce heart rate variability. Along with the meditation, experiencing more positive emotions and positively connecting with others helped to improve the functioning of the vagus nerve. 2 – Don’t work too much

Work demands so much energy from us since it takes up the majority of our time. If you can, try starting your own business where you have more control over your hours, or perhaps ask your boss if you can work from home a couple of days a week. Having more flexibility in your schedule will allow you to reduce brain fog since you won’t have to think about work as much.

Work can quickly drain mental energy, and meditation, in combination with setting boundaries, can help tremendously with stress.

3 – Exercise more

Exercise offers so many benefits to our mind and body, especially when combined with healthy eating practices. For one, it increases endorphins, which are feel-good hormones released when the body needs a quick burst of energy to perform a task. Endorphins provide the body with a natural high.

Furthermore, exercise helps you sleep better, which will reduce your brain fog and increase energy . A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who did moderate-intensity workouts for at least 150 minutes each week. Researchers discovered that participants had less severe insomnia symptoms as well as better moods when they exercised.

Exercise can also increase focus and eliminate “brain fog.” According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity , a 24 workout program containing moderate-intensity aerobic exercise improved concentration and focus.

Exercise can also eliminate depression and anxiety symptoms , which will improve your energy since your mind won’t be running on overdrive. 4 – Get blood sugar under control

Diabetes and high blood sugar can later lead to neurodegenerative disorders such as dementia. By eating healthy, abstaining from added sugars, exercising, and maintaining a healthy weight, you can get your blood sugar under control, which will improve energy levels. 5 – Don’t sleep as much

In a chronically sleep-deprived society, this might seem like bad advice, but hear us out. Most people spend a long time in bed, but a good portion of that time isn’t spent sleeping. This confuses the body and causes the circadian rhythm to get out of whack. To figure out how much sleep you need, sleep experts advise you to restrict your sleep until your body resets itself.

Here’s some advice on how to get started: Avoid daytime naps.

Start with four hours of sleep and add to it as needed.

If you slept well during those four hours, add 15-30 minutes each night until you wake up the next day fully rested.

If you wake up during the night, don’t just lie in bed and suffer through it. Instead, get up and do something to make you sleepy, such as reading a book or drinking tea.

6 – Eat healthier foods

Avoid eating a lot of processed foods, because these have very few nutrients but are high in calories. This means your body will use that energy quickly but still feel deprived despite the intake of calories. Eat mostly whole foods such as grains, fruits, vegetables, avocados, nuts, seeds, fatty fish such as salmon, and low-fat dairy. Eating small meals plus snacks throughout the day will keep your blood sugar stable and help you avoid cravings. 7 – Get off technology.

Research shows that heavy technology use, especially at night, can interrupt your sleeping cycles . This can lead to insomnia and other sleep disorders. The use of technology at all hours of the day confuses our bodies, as we are still wired for light only during the daytime. However, many people still use their phones right before bed, and some even wake during the night to check notifications!

To get the best sleep possible, and have more energy, try to limit your technology use at night. Put your phone in another room if you have to so you won’t feel tempted to check notifications. Turn off the TV and computer at night as well.

Technology also links to conditions such as depression, anxiety, fatigue, eye strain, neck pain, and memory problems . We walk […]


This Clean Energy Drink Relies on Powerful Nootropics, Not Sugar and Caffeine

This Clean Energy Drink Relies on Powerful Nootropics, Not Sugar and Caffeine

Futurism fans: To create this content, a non-editorial team worked with an affiliate partner. We may collect a small commission on items purchased through this page. This post does not necessarily reflect the views or the endorsement of the editorial staff.

It’s no secret that energy drinks are a big business. Driven by an intense demand from consumers looking to gain a physical and mental edge, the industry is expected to be worth over $86 billion by 2026. That said, just because something is popular doesn’t mean it is good. Many, if not most, energy drinks and shots are less than healthy, containing from 200 to 400 milligrams of caffeine and 30 to 50 grams of sugar per serving. Yes, this type of drink will perk you up, but they will also set you up for a major crash. And they don’t improve your brain’s overall performance. Luckily, Neurohacker Collective , one of the most respected names in the nootropics industry, is about to change that. They’ve taken the scientifically proven brain-boosting formula used in their popular nootropic supplements and repurposed it to create Qualia Nootropic Energy, the world’s first true smart drink . Neurohacker Each two-ounce Qualia Nootropic Energy shot contains nine researched-backed nootropics along with three additional ingredients that promote overall health. As a result, they provide clean lasting energy and help promote increased focus and motivation. And unlike other energy drinks, Qualia Nootropic Energy shot s contain just four grams of sugar, and the same amount of caffeine found in a small coffee.

Here’s a closer look at what you’ll find in each Qualia Nootropic Energy shot.

Saffron is a spice derived from the Crocus sativus plant, and has been used for at least 4,000 years. A multitude of health benefits are attributed to saffron, and some evidence suggests it may improve mood and protect against cognitive impairment, while also promoting focus and attention.

Known as “intellect plant,” celastrus paniculatus is a climbing shrub found throughout the Himalayan highlands of northern India. Known for its nootropic and neuroprotective effect, the herb has been used in ayurvedic medicine for thousands of years. Some studies suggest it has ability to increase the number of lipids and phospholipids in the brain, reduce depression, and even protect neurons against glutamate-induced toxicity.

Commonly found it in green tea, L-theanine is an amino acid analog of glutamate and glutamine derived from the Camellia Sinensis plant. Studies suggest that L-theanine increases alpha brain waves, which promotes attention and relaxation without sedation. It is also thought to modulate the release of dopamine to help improve mood.

Better known as alpha GPC, Alpha-glycerophosphocholine is a compound of choline and glycerophosphate that’s been shown to increase neural membrane integrity. Due to its strong neuroprotective effects, it is thought to help increasing choline levels in the brain.

Coffeeberry is derived from an organic coffee cherries, which is the fruit surrounding the hard seed or “bean” from which coffee is made. Coffee cherries are high in polyphenols, and like coffee beans, they also contain caffeine. Many studies indicate coffeeberry’s role in supporting cognitive performance, executive function, task switching, information processing, reasoning, and creative thinking.

N-Acetyl-L-Tyrosine is known for a number of nootropic effects, including increased attention, motivation, concentration, memory, and learning. Studies indicate that this acetylated form of the amino acid L-Tyrosine has a has the ability to increase the synthesis of noradrenaline from dopamine and balance levels of serotonin and GABA. It may also increase the bioavailability of tyrosine which can reduce the effects of environmental stress.

Commonly known as American ginseng, Panax quinquefolius is a plant native to forested regions of North America. The ginseng extract known as Cereboost has been clinically studied on humans, and may enhance working memory and attention while promoting calmness. It is also thought by some to support learning and working memory, and has been shown to support neurogenesis and as well as neuroprotective effects.

Studies suggest the inositol-enhanced bonded arginine silicate known as NooLVL can upregulate dopamine release. Studies also indicate that it may help support neurotransmitter signaling and support performance in complex cognitive tests requiring mental flexibility, processing speed, and executive function.

Human clinical studies have shown that ExXtra, an alpinia galanga rhizome extract derived from Alpinia galanga plant, can be used to support mental attention, alertness, and memory. Neurohacker Qualia Nootropic Energy has a triple berry flavor, and each shot comes in two-ounce serving packet. And right now, if you try Qualia Nootropic Energy by clicking HERE, you can get an additional 15-percent off your initial purchase by using the coupon code FUTURISM at checkout. Best of all, Neurohacker Collective offers a full 100-day money-back guarantee. So if you don’t notice a marked improvement in your mental performance, you can get your money back. The company even offers free cognitive assessment tools that you can use to track your mental performance and see the results of their specialized nootropics blend for yourself.

So if you’re in search of an energy drink that works, stop flooding your brain with sugar and caffeine, and try Neurohacker Collective’s Qualia Nootropics Energy smart drink, today .


A Nutritionist’s Guide to ‘nootropics’: What You Need to Know

A Nutritionist’s Guide to ‘nootropics’: What You Need to Know

A Nutritionist’s Guide to ‘nootropics’: What You Need to Know 3 With mental health and wellbeing higher on the agenda than ever before, the world of nutrition is no longer just focussing on improving our physical health. The ‘always on’, 24/7 society that we now live in means that our cognitive health – and ways to enhance it – is becoming a priority.

There is an increasing amount of research looking into how diet can impact brain function, and ‘nootropics’ is the latest buzzword on the health scene, with improved cognitive function, memory, creativity and motivation all being targeted.

So, what exactly are nootropics? And how can you use them to boost your brainpower? Here, Harley Street Nutritionist, Kim Pearson , explains all – answering some of the questions most commonly asked.

What are nootropics?
Nootropics can be natural supplements or synthetic drugs that support brain health and function. Natural nootropics, which include herbs, amino acids, vitamins and minerals, have effects on the brain that support cognitive function.

While these nutrients occur naturally in day-to-day foods, it is now possible to enhance various brain functions by supplementing specific nootropics in higher doses.

Why take them?
The most common reason many people take nootropics is to boost a specific area of the brain, such as increased alertness, memory, mood, motivation or general cognitive function.

Each of these areas requires our mental state to be altered in a different way, so it’s important to understand which natural nootropic can support us and how.

As well as focusing on increasing your dietary intake of certain nutrients, it is also worth considering a supplement to provide therapeutic doses.

What are the most common natural nootropics?

Vitamin B12
If you struggle with mental alertness, vitamin B12 should be a key consideration. B12 is involved in energy production and supplements can aid in the reduction of tiredness and fatigue.

As B12 is a vitamin that is difficult to absorb in our gut, supplementing might be a good idea if you often feel tired, or have difficulty focussing. I’d recommend the Boost B12 Oral Spray from BetterYou – it’s a quick and easy way to boost your levels.

Curcumin is the compound behind the amazing health benefits of turmeric. It has been used in India for its anti-inflammatory properties for decades.

Alongside the numerous physical benefits of turmeric come many mental benefits too, with the enhancement of neurogenesis – the production of new nervous system cells. Curcumin is a powerful anti-inflammatory which has been shown to help prevent brain inflammation.

Turmeric is known to be notoriously poorly absorbed through traditional digestive routes, so it needs to be taken in a form that is easily absorbed by the body – try a pill-free alternative such as the great-tasting Turmeric Oral Spray from BetterYou.

If you kick start your day with a strong cup of coffee, you’re already dabbling in nootropics. Caffeine enhances alertness and has been shown to boost memory and cognition.

Increasing sympathetic nerve activity, caffeine enhances dopamine signalling in the brain, contributing to the stimulant effect experienced when consuming it.

While there’s nothing wrong with enjoying a good quality coffee in the morning, it’s worth making sure you’re getting all the energy you need from a healthy, balanced diet and not relying solely on caffeine.

This ancient medicinal herb is classified as an adaptogen because it can help your body to manage stress, as well as enhancing concentration and focus.

Studies have shown that ashwagandha supplementation can lower levels of the stress hormone cortisol by an average of 30%.

Ultimately, these brain-boosting nutrients can help to improve cognitive performance when taken alongside a healthy and balanced diet. A holistic view is important when looking at any aspect of our physical and mental health, so seek advice if you are unsure about your nutritional intakes.

Read more health and wellness-related articles in our dedicated section here .


Immune-Boosting Ginger Turmeric TeaJump to Recipe

Immune-Boosting Ginger Turmeric TeaJump to Recipe

3-ingredient immune-boosting ginger turmeric tea has been part of my daily life for a while, especially during the winter months to boost my immune system with its powerful anti-inflammatory and antioxidant properties. And with all that is going on in the world right now, it is more important than ever to take care of our immune systems. So while we are staying at home, self-isolating, social distancing and trying to flatten the curve during this covid-19 (coronavirus) pandemic, let’s add another preventative measure by building up our immune systems. How to Make Immunity-Boosting Tea

To make this turmeric ginger tea, you will need to steep a few incredible, powerhouse ingredients together: ginger, turmeric, and black pepper . I usually make the tea in a small saucepan, and then pour it into a teapot with a strainer to hold back all the chunky bits. When my hubby makes this, he likes the drink his tea with all the chunky bits. So how you decide to serve this is really based on your own personal preference. How Ginger Turmeric Tea Boosts Your Immunity

Let’s take a look at how each of the key ingredients supports the immune system:

> Ginger Ginger is one of those foods that is bursting with immune-boosting benefits. It has strong anti-inflammatory and antioxidant effects which boosts your immune system and keeps it healthy.

Ginger is antibacterial so it helps support your immune system. It has been shown in a study to offer benefits against some drug-resistant bacteria.

Ginger is antiviral and has been shown in a study to stimulate the immune system to kill viruses, including respiratory viruses.

Ginger has been shown to activate the immune system in preventing and treating cancer cells.

Turmeric Turmeric is another natural food that boosts your immune system, even in people with immune disorders. It has one of the highest anti-inflammatory and antioxidant properties as well.

Turmeric has antiviral and anti-fungal properties.

Turmeric has been shown to activate the immune system in preventing and treating cancer cells.

Turmeric improves brain function and working memory, lowers the risk of brain disease and lowers the risk of heart disease.

Black Pepper Black pepper has also been shown to enhance the immune system. It, too, contains anti-inflammatory and antioxidant properties.

Black pepper has also been shown to contain anti-bacterial properties and fever reducing.

Black pepper is especially essential in this tea because it increases the bioavailability, or in other words, it significantly increases the body’s absorption of ginger and turmeric.

These ingredients are magic, but I have to be honest with you guys… this stuff does not taste great. It is bitter, a little spicy, and not my go to tea for drinking when curled up with a book. This stuff means business.


Study: Pressure on blood vessels that decreases cerebral blood flow may be linked to Alzheimer’s

Study: Pressure on blood vessels that decreases cerebral blood flow may be linked to Alzheimer’s

( Natural News ) The brain works similar to a computer in that both can hold and process plenty of information. But the brain also shares a computer’s need for a reliable source of power to function properly. This power is provided in the form of glucose and oxygen found in the blood. However, some neurological diseases disrupt this energy supply by altering blood flow in the brain. In fact, recent research suggests that poor blood flow could often be an early warning sign for neurodegenerative diseases like Alzheimer’s disease .

A study published in the journal Science found that pericytes — cells responsible for regulating cerebral blood flow and which severely restrict blood flow in the brain after a stroke — constrict the brain’s capillaries, thus limiting the amount of oxygen and glucose the brain gets. Additionally, the presence of amyloid- B , which are proteins responsible for the tell-tale plaques in the brains of Alzheimer’s patients , also contribute to capillary constriction.

“Our study has, for the first time, identified the underlying mechanism behind the reduction of brain blood flow in Alzheimer’s disease,” said lead author Ross Nortley. “Since reduced blood flow is the first clinically detectable sign of Alzheimer’s, our research generates new leads for possible treatments in the early phase of the disease.” The role of pericytes in Alzheimer’s disease

According to the Centers for Disease Control and Prevention (CDC), Alzheimer’s disease is one of the most common types of dementia — a set of symptoms that cause a decline in memory, reasoning or other thinking skills. They report that as many as five million Americans are currently living with the disease, and they predict that this number will increase to 14 million people in the coming decades. Alzheimer’s is a progressive neurodegenerative disease triggered by complex brain changes that occur due to damage to the brain’s cells. (Related: Understanding the medical differences between Alzheimer’s and dementia .)

Previous studies have looked into the relationship between blood vessel health and Alzheimer’s disease . For instance, researchers from the University of Copenhagen and Yale School of Medicine analyzed how hypertension affects the movements of brain fluids and found that high blood pressure interferes with the brain’s waste management system , contributing to serious conditions like Alzheimer’s.

In the current study, European researchers examined the role of pericytes in Alzheimer’s disease by examining cerebral capillaries in humans and mice developing Alzheimer’s disease . They also looked at the effects of applying amyloid- B to these capillaries.

The researchers used freshly sliced brain tissue collected from cognitively-impaired humans during neurosurgery. They then analyzed how the pericytes reacted to long-term amyloid- B exposure. In both humans and mouse models developing Alzheimer’s, the researchers observed that the capillaries were constricted specifically at locations with pericytes. They also found that the constriction rapidly increased with the severity of amyloid- B deposition.

Furthermore, exposure to amyloid- B reduced the diameter of human capillaries by about 25 percent after only 40 minutes. This constriction peaked at 30 percent at locations with pericytes, which the researchers estimated would cut the brain’s blood flow by half. Meanwhile, in mouse models, 16 of the 20 models experienced more than five percent capillary restriction when exposed to amyloid- B proteins.

“Our research raises the question of what fraction of the damage is a consequence of the decrease in energy supply that amyloid produces by constricting the brain’s finer blood vessels,” said senior author David Attwell.

“In clinical trials, drugs that clear amyloid beta from the brain have not succeeded in slowing mental decline at a relatively late phase of the disease. We now have a new avenue for therapies intervening at an earlier stage.”

Learn more about Alzheimer’s disease and how to manage its symptoms at .

Sources include: 1 2


Antioxidants in Indian gooseberry help maintain cardiovascular health and boost immunity

Antioxidants in Indian gooseberry help maintain cardiovascular health and boost immunity

( Natural News ) Dietary supplements are made from different natural sources, but they have one common purpose: to support a person’s bodily functions and systems. Now, a recent study published in the journal BMC Complementary and Alternative Medicine indicates that supplements made from amla extract (Indian gooseberry) can support cardiovascular health by improving endothelial function, reducing markers of oxidative stress and boosting immune response in people with metabolic syndrome. The role of endothelial cells in cardiovascular function

Endothelial cells are cells that line the surface of blood vessels, forming a thin layer (endothelium) between the vessel wall and the circulating blood. The endothelium serves as a barrier that helps control the passage of materials and the transit of white blood cells in and out of the bloodstream.

Endothelial dysfunction occurs when the endothelium is hindered from performing its important functions, due to several causes that include diabetes or metabolic syndrome, high blood pressure, smoking and a generally unhealthy, sedentary lifestyle.

Endothelial dysfunction also contributes to the development of atherosclerosis or plaque buildup in the arteries that clog them and block the flow of blood. Amla extract improves endothelial function, immune response

Researchers from India evaluated the effects of a standardized aqueous extract of amla, or Indian gooseberry ( Phyllanthus emblica ), on endothelial dysfunction, oxidative stress, systemic inflammation and the lipid profile of participants with metabolic syndrome .

The study involved 59 individuals with an average age of 57, all of whom have metabolic syndrome. These men and women were randomly assigned to one of three groups: One group received 250 mg of amla extract; another group received 500 mg of amla extract; and the last group received a placebo. The participants took their assigned doses twice a day for 12 weeks.

At the end of the supplementation period, the researchers observed that those who took 500 mg showed significant reduction in total cholesterol (11 percent), LDL cholesterol (21 percent) and triglycerides (19 percent), as well as a seven percent increase in HDL cholesterol. Those who took 250 mg also showed significant improvements in endothelial function, as well as a reduction in biomarkers of oxidative stress and systemic inflammation.

The researchers also noted that no participant discontinued the supplementation due to adverse side effects.

The researchers conclude that, while both doses had significantly better effects than the placebo, the 500 mg twice daily dose was “significantly more efficacious than the 250 mg twice daily dose.”

They added that further research involving a larger population is needed to determine if supplementation of amla extract can be a “novel therapeutic alternative in improving the components of metabolic syndrome.” (Related: Reduce cholesterol and improve heart health with Indian gooseberry .) The nutritional profile of Indian gooseberry

As the recent study indicates, Indian gooseberry can help improve cardiovascular function, as well as immune response, all thanks to its impressive nutritional profile .

Just one cup (150 g) of gooseberries contains: Calories: 66

Carbs: 15 g

Fat: less than 1 g

Fiber: 7 g

Protein: 1 g

Copper: 12 percent of the Daily Value (DV)

Manganese: 9 percent of the DV

Potassium: 6 percent of the DV

Vitamin B5: 9 percent of the DV

Vitamin B6: 7 percent of the DV

Vitamin C: 46 percent of the DV

Gooseberries are a rich source of vitamin C, a potent antioxidant that supports the immune system and nervous system and promotes healthy skin.

They also contain copper, an essential nutrient for the optimal functioning of the heart, blood vessels, immune system and brain. Another mineral present in gooseberries is manganese , which also supports the immune system and is required for metabolism, bone formation and proper reproductive function. Meanwhile, the potassium in gooseberries is vital for normal cell function.

Gooseberries are also packed with fiber and are low in calories. One cup (150 g) of gooseberries provides 26 percent of the DV for fiber, and eating one cup (150 g) provides over 3 percent of the average person’s total daily calorie needs.

There are several factors that contribute to metabolic syndrome, one of which is obesity . Gooseberries make for a great low-calorie snack that is also high in satiating fiber, which can help in weight management when coupled with regular exercise and an overall balanced diet .Committing to a healthy lifestyle is key to preventing metabolic syndrome and a myriad of other health problems. Visit to learn more. Sources include: 1 2


Q&A: Georgetown experts offer mental health advice in time of high stress

Q&A: Georgetown experts offer mental health advice in time of high stress

As concerns surrounding the coronavirus increase, the stress of job security, financial strain and other issues can leave people feeling isolated and in need of mental health resources. (Courtesy Adobe Stock) As concerns surrounding the coronavirus increase, the stress of job security, financial strain and other issues can leave people feeling isolated.

As families stay home and human interaction is limited, we asked the team of experts at Georgetown Child & Family Counseling on the best mental health practices in a time of high stress with local resources below.

1. In high-stress times such as now, why is mental health important?

Stress can amplify negative emotions as part of our body’s natural response to protect ourselves. This can increase feelings of overwhelm, anxiety and general negative emotions. The attention on mental health by connecting with positive relationships, staying active, surrounding oneself with uplifting messages and mindfulness can help to decrease the negative impact of stress on mental health. It’s important to be able to have a clear mind in times of stress and by taking active steps toward wellness, one can move through difficult times such as this more easily.

2. What are some concerns self-quarantine could cause on those suffering from mental health issues?

The most common mental health issues in our country are anxiety and depression. Many common behaviors of people with these mood related disorders make the problems worse, such as seclusion activities of video gaming, TV and internet; numbing activities of alcohol, drugs and unhealthy eating; or sleep Issues including off sleep cycle, racing thoughts and night use of electronics.

3. What are some tips for people who are coping with the stress of coronavirus effects such as job loss, financial strain and others?

Self-quarantine can offer more opportunities to engage in patterns that increase issues with mental health. Being proactive with your own health and those of your loved ones can help. Add movement into your day by adding 10-15 minutes daily of walking or jogging to what your normal routine is. Get sunshine by opening the blinds/curtains in the home and try spending at least 30 minutes a day outdoors getting sunshine. Manage a healthy sleep rhythm as quality rest removes the toxins in the brain that may cause negative side effects- like memory loss, depression, anxiety and mood swings. Stay social.Social distancing may be a necessity at this time, but it doesn’t mean that we need to socially isolate. It’s important to stay engaged with people. We are biologically and emotionally wired to connect with others without that, we can feel ‘sick’. We are in an amazing time where we have the ability to Facetime, call, video meetings…to help us to stay social.

4. How can people keep their minds and bodies busy and healthy while at home? Every morning, dress the same way you would as if you were going to the office/school.

If you’re feeling lonely, schedule a virtual coffee break with a friend.

Schedule 30 minutes on your calendar to make and eat a healthy lunch every day.

Take time to develop a new ‘work/school-from-home’ schedule to help stay in a routine.

Prioritize regular exercise, adequate rest and time outdoors.

5. If someone believes they need help, what should they do?

If you are struggling, it’s important to reach out and talk with someone. A supportive friend or family member can be a life saver. Other times, it may be beneficial with a mental health professional. A professional counselor can help a person process the emotions they are experiencing and develop healthy coping tools for managing stress, anxiety and depression. They can also help a person to understand themselves, how they manage stress and understand the thinking patterns that support their wellbeing.

Looking for help? Here are some local resources. Please be sure to call first to ensure availability of services.

Note: If your practice would like to be added to this list please email

Bluebonnet Trails Community Services

711 N. College St., Georgetown


Center for Relational Care of Texas

3613 Williams Drive, Georgetown


Covenant Kids Family Services 505 W. University Ave., Georgetown817-516-9100 Georgetown Behavioral Health Institute 3101 S. Austin Ave., Georgetown512-819-1154 Georgetown Child & Family Counseling 4118 Williams Drive, Georgetown512-651-1009 The Georgetown Project 2201 Old Airport Road, Georgetown512-943-0074 Jon Briery, LPC-S, LCDC, NCC 401 W. Sixth St., Georgetown512-695-0121 Lone Star Circle of Care 2423 Williams Drive, Georgetown877-800-5722 Rachel Saenger, LPC-S, LMFT-S 3613 Williams Drive, Ste. 804, Georgetown512-864-5592 Samaritan Center 3613 Williams Drive, Georgetown512-451-7337, 512-466-4454 Thrive Works 4749 Williams Drive, Ste. 301, Georgetown512-400-4069 Turning Point 1612 Williams Drive, Georgetown512-521-4652 Williamson County Mobile Outreach Team 512-943-3545 Ali Linan began covering Georgetown for Community Impact Newspaper in 2018. Her reporting focuses on education and Williamson County. Ali hails from El Paso and graduated from Syracuse University in 2017.


Brain-boosting berberine: Study shows it reduces likelihood of Alzheimer’s disease

Brain-boosting berberine: Study shows it reduces likelihood of Alzheimer’s disease

( Natural News ) Berberine is a naturally occurring compound found in the plants that belong to the genus Berberis . Today, it is used as a supplement and is known to provide a wide variety of health benefits , including weight loss, reduced blood sugar and improved heart health. But recently, researchers from Hong Kong and Macau found another use for berberine.

In their review, which appeared in the journal BMC Complementary and Alternative Medicine , they discussed the neuroprotective effects of berberine as reported by 15 different studies. The researchers believe that berberine is a promising drug candidate against Alzheimer’s disease. The biological activities of berberine can improve memory

Alzheimer’s disease is a progressive degenerative disease that affects the central nervous system. It is a complex disease that’s driven by multiple factors , such as the loss of neurons and the decrease in the levels of acetylcholine, a neurotransmitter, and choline acetylase, the enzyme involved in its production. Characterized by a decline in memory and cognitive functions, Alzheimer’s is also accompanied by psychiatric symptoms and abnormal behavior.

Because the main cause of Alzheimer’s is still unknown, scientists have proposed several hypotheses to explain its development. One of the most widely accepted is the amyloid- B protein cascade hypothesis, which states that the accumulation of amyloid- B peptides in the brain is the primary cause of Alzheimer’s. However, recent findings are beginning to oppose this idea in favor of the hyper-phosphorylated tau hypothesis, which suggests that the mis-sorting of tau proteins in the brain is behind the onset of Alzheimer’s .

According to the researchers, therapeutic strategies that were based on decreasing the amount of B -amyloid in the brain have failed in clinical trials, suggesting that Alzheimer’s disease therapy should not be focused on addressing a single cause, but rather a number of different pathways that lead to the disease. They therefore propose the use of berberine, an alkaloid found in various medicinal plants. New research has emerged demonstrating the neuroprotective effects of berberine in animal models of Alzheimer’s.

Due to the lack of clinical trials on berberine, the researchers decided to conduct a pre-clinical trial review. They searched five online databases for relevant studies and found 15 papers reporting the effects of berberine treatment. They found that in multiple animal models with memory defects, berberine treatment resulted in significant improvements. These improvements were mediated by different biological properties, including anti-inflammatory, antioxidant, cholinesterase-inhibiting and anti-amyloid activities. Cholinesterase is a potent neurotoxic enzyme that breaks down acetylcholine, an essential neurotransmitter involved in brain and muscle function.

Due to the beneficial properties of berberine, the researchers believe that this phytonutrient is a promising multi-potent agent against Alzheimer’s. Other health benefits of berberine

Berberine has been used in traditional medicine for centuries. This powerful compound can be found in various medicinal plants, such as goldenseal ( Hydrastis canadensis ), barberry ( B. vulgaris ), Oregon grape ( B. aquifolium ) and tree turmeric ( B. aristata ). (Related: Silymarin and berberine: A simple combination for better cardiometabolic health .)

According to studies, berberine can make changes within cells by binding to different “molecular targets” and changing their functions. It is also known to activate an enzyme known as AMP-activated protein kinase (AMPK), which plays a major role in regulating metabolism. AMPK is often referred to as the “metabolic master switch.”

Here are some other benefits associated with berberine: (h/t to ) Inhibits the growth of certain bacteria

Reduces inflammation

Lowers blood sugar, triglyceride and insulin levels

Decreases LDL cholesterol

Reduces blood pressure

Helps with weight loss

Stops cancer growth (colorectal, lung, ovarian, prostate, liver, cervical)

Berberine is a potent natural product that offers plenty of health benefits. Besides common food sources, berberine is also available as a supplement. While it is generally safe for consumption, berberine may cause digestive side effects and rashes. To ensure your safety and avoid unwanted interactions with your current medications, consult your health care provider before taking berberine supplements.

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This Clean Energy Drink Provides a Brain Boost Without the Crash

This Clean Energy Drink Provides a Brain Boost Without the Crash

Running your own business is a grind. After a while, it can start to take a serious toll, both physically and mentally. However, when you’re the boss, you can’t afford to let up. You have to stay sharp and focused at all times. That’s why the innovative team of scientists and researchers at Neurohacker Collective have created a way to boost energy , focus, memory, and productivity without the all-too-common side effects of traditional stimulants and energy drinks. It’s called Qualia Nootropic Energy, and it’s the world’s first nootropic-based clean energy shot .

Statistically speaking, if you’re under the age of 50 and you run a business, you probably consume energy drinks on a somewhat regular basis . The global demand for energy drinks and shots has exploded over the last decade as consumers of all kinds seek new and improved ways to achieve peak mental and physical performance. Today, the global energy drink market is worth an estimated $53 billion in 2018 , and industry analysts believe it will top $84 billion by 2026 .

Of course, this dramatic spike in demand for energy drinks doesn’t have to be a bad thing. We all need a little pick-me-up from time to time to help us achieve peak physical or mental performance; something to spark motivation and get the creative juices flowing. In theory, energy drinks could provide that kick in the pants as well as all sorts of beneficial nutrients that promote overall brain health. It’s just that most of them don’t. Instead, they pump you full of caffeine, some B vitamins, and taurine, the long-term use is unknown. These help to wake your brain up, but don’t make your brain healthier so that it works better.

That’s why Neurohacker Collective created the Qualia Nootropic Energy shot .

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After years of research into brain function and neurochemical systems, the scientists at Neurohacker Collective identified specific physiological processes that are easily and quickly augmented by various nootropic compounds, vitamins, amino acids, fruit extracts, and herbal extracts. The result of this research is Qualia Nootropic Energy , a blend of 12 different nutrients that the Neurohacker team says can improve cognitive function and overall brain health.

Of course, many nutritional supplement companies make wild claims about what their products can do without backing those claims up with scientific data. Neurohacker Collective, on the other hands, says it is dedicated to science and transparency. That’s why they list every ingredient in Qualia Nootropic Energy , and explain what it is, what it does, how it works, and how it’s sourced. They back up every claim with a list of scientific references.

The primary ingredients in Qualia Nootropic Energy , as the very name suggests, are nootropics. Sometimes billed as “smart drugs,” nootropics are actually just chemical compounds that the brain consumes and uses as fuel for the various processes involved in cognition. When taken in the right amounts, and in the right combinations, they have been shown to potentially enhance neuroplasticity and neurotransmission, which in turn boosts verbal fluency, critical thinking, memory, mood, stamina, alertness, and focus. Qualia Nootropic Energy contains four different nootropics. One of them is caffeine. However, each shot contains just 90mg, which is less than a typical eight-ounce cup of coffee.

In addition to nootropics, Qualia Nootropic Energy contains vitamins, antioxidants, adaptogen extracts, amino acids, and choline donors that synergize with the nootropic compounds that are thought to promote efficient brain metabolism, provide neuroprotection, sharpen memory and focus, slow cellular aging, and improve neurotransmission.

To read more about the ingredients in Qualia Nootropic Energy, and the science behind them, click here .

Each two-ounce berry-flavored Qualia Nootropic Energy shot contains only 4g of sugar and 15 total calories. Shots come in packs of 20. New subscribers get 50-percent off their first shipment, plus 17-percent off all subsequent shipments .

Feeling skeptical? That’s good. If people were skeptical about the things they put in their body, there wouldn’t be so many inferior energy drinks out there. That’s why the Neurohacker Collective offers a free 100-day money-back guarantee if you don’t notice a marked improvement in your mental performance. They also have a free online cognitive assessment tool to help you track changes in cognitive function.

So, if you want an energy shot that can actually enhance the kinds of critical thinking skills that can help you manage your business more effectively, stop hitting your brain with a sledge-hammer of sugar and caffeine ever day. Click here to give Qualia Nootropic Energy a try , and see what cleaner, healthier, more efficient energy feels like. And don’t forget to type in ENTRENEURO at checkout for 15-percent OFF your first purchase !

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