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Best Tips To Prevent Dementia From A Neuroscientist
The brain is the body’s most important organ, a control center that directs its steps everyday. Sadly, that is one fact that we basically take for granted, not only resulting in a variety of diseases that affect our mood and mental health, but also leading to an early death, and one of these are dementia and its common and more notorious form Alzheimer’s disease. In fact, according to Alzheimer’s Association, dementia is the 6th leading cause of death in the United States. And the worst part is that there is currently no cure to the disease to date.
Fortunately, dementia is preventable. The following tips from award-winning neuroscientist Dr. Sabina Brennan will prove it:
Have A Consistent Daily Sleeping Schedule
Sleep is important for brain health, a simple fact that is now ignored in today’s hyperactive world since we fail to get the recommended hours of sleep, which is 7 to 8 hours at most for adults. Only one of three people get enough sleep, making the World Health Organization count sleep loss as an official pandemic.
Sleep detoxes both the brain and the body, clearing out neural waste products that build up inside the central nervous system every day. Without it, the brain does not have ample time to flush them away, leaving the buildup untouched. One example of the waste building up inside the brain is beta-amyloid, the nasty and sticky protein that serves as the primary cause of Alzheimer’s disease and dementia.
To prevent the rise of dementia, Brennan said that it is important to go to bed and wake up at the same time each day. That is because research has shown that a regular sleeping schedule results in getting both rapid eye movement (REM) and non-REM sleep.
Sleep has five stages, whether or not REM sleep occurs. Non-REM sleep “is characterized by slow brainwaves interspersed with a burst of activity called spindles,” per Brennan. During the first half of the night, most of your sleep is non-REM, with the deepest being in non-REM stages 3 and 4. REM sleep, on the other hand, occurs during the second half, when you dream. It is during this stage where the electrical activity recorded is very similar to that of an “awake” brain. All of this means is that to completely repair your brain for the next day, you must both do the recommended hours of sleep and experience REM and non-REM sleep.
Be Excited Every Day
If you either feel forgetful, lost your sense of humor or have unhealthy eating habits, then it could be a sign of stress that can build up and increase dementia risk.
Of course, you may be wondering how to reduce stress while revitalizing your brain. It is good to know that stress does have its own benefits. Brennan focused on the positive aspects of stress and how you need an optimal amount, asserting that “the total absence of stress is associated with boredom and disengagement, neither of which is good for your brain health or indeed your mental health.”
Brennan advised one way to manage stress is to be excited every day especially at the small pleasures of life, some of which may actually be challenging as opposed to being stressful. In fact, what would life be without your first date, job interview or prom?
Do 10 Minutes Of Social Activity Daily
Loneliness kills. More accurately, loneliness can cause dementia and other brain diseases through disturbed sleep patterns, abnormal stress responses, unhealthy blood pressure levels and greater cognitive decline.
To prevent dementia-causing loneliness, Brennan said that it is best to devote just 10 minutes of social activity every day. These activities can be any activity that brings you joy, be it reading, drawing or even writing.
Watch Your Drinking
Red wine may be healthy in small doses, but how healthy is it? Heavy drinking results in increased blood flow, causing disrupted blood flow and damage to the heart, indirectly resulting in brain damage.
In the U.K., there are government guidelines that measure safe alcohol consumption, called alcohol units, with the safest, “low risk” amount being less than 14 units of alcohol (equivalent to about 10 small glasses of low-alcohol wine) weekly. Moderate drinking, on the other hand, amounts to 14 to 21 units per week, and is shown in a recent study to have lethal effects on the brain.
With these in mind, it is best to drink alcohol in very limited doses because even small amounts can increase dementia risk.
Exercise Everyday
Although exercise benefits you physically, it can also help your brain. Brennan suggested that to keep your brain healthy, it is a must to
exercise daily even at an old age. Even low to moderate intensity exercise can aid in reducing dementia risk, and has been proven by research to boost memory learning skills.
For an improved memory and cognitive function, it is best that you start getting physically active now so that you will experience more fruitful years later in life.
Smile
Smiling as a solution to dementia may seem odd, but science proves just that. Aside from scientifically triggering happiness, smiling itself releases happiness-causing chemicals. These chemicals are serotonin, dopamine and endorphins, which all activate your brain’s reward circuits, and, in turn, increase the feeling of happiness, giving your overall brain health a positive boost.
Brennan added that the serotonin that your smile releases doubles as a natural anti-depressant, while the endorphins act as natural pain relievers.
Which herbal treatments in TCM help boost memory?
( Natural News ) Mild cognitive impairment (MCI) is defined as the transitional stage between cognitive decline caused by aging and severe cognitive decline caused by brain disorders, such as Alzheimer’s disease and dementia. Research suggests that the prevalence of MCI increases with age, affecting about 25.2 percent of adults between the ages of 80 and 84.
Over the years, scientists have tested different drugs for MCI, mainly acetylcholinesterase inhibitors (AChEIs) like donepezil, rivastigmine and galantamine. While the results of clinical trials point to some positive effects, recent meta-analyses suggest that these drugs provide no significant improvements on cognitive function. If anything, the use of these AChEIs increases the risk of adverse events, such as diarrhea, nausea, muscle spasms, insomnia, headache and abnormal dreams.
This has led to a rise in the use of herbal medicines for the treatment of MCI and related disorders. In China, clinicians often prescribe herbs and dietary supplements, in combination with regular exercise, to improve cognition. Recent studies also support the use of these natural medicines, finding more evidence of their benefits than that of conventional medications. Chinese herbal medicines improve cognition in people with MCI
In an article published in The Journal of Alternative and Complementary Medicine , researchers from the Royal Melbourne Institute of Technology (RMIT) in Australia evaluated clinical evidence for various Chinese herbal medicines (CHMs) used to treat MCI. They searched five biomedical databases for randomized controlled trials that compared orally administered CHMs with a control group.
The researchers used the Montreal Cognitive Assessment (MoCA) to assess changes in cognition . MoCA is often used to evaluate the effects of various CHMs on MCI. The researchers based their analyses on comparisons between the treatment and control groups, as well as on control intervention and study duration.
Of the nineteen studies included, 16 contributed to data analyses. Three studies were placebo-controlled; nine compared a CHM with pharmacotherapy; three combined a CHM with pharmacotherapy; and one combined CHM with cognitive training.
In two placebo-controlled studies that lasted 24 weeks, results favored CHMs at the end of treatment. Compared with the placebo group, participants who took oral CHMs had improved MoCA scores after treatment. (Related: TCM helps patients with mild cognitive impairment reduce some symptoms .)
Meanwhile, two studies that used bu yang huan wu tang — a CHM formula with neuroprotective properties — in combination with donepezil reported improvement in the integrative groups, although treatment lasted only eight to 12 weeks. Bu yang huan wu tang is commonly prescribed to stroke patients because it can promote neurogenesis .
Based on the improvement in MoCA scores, the researchers concluded that oral CHMs, particularly bu yang huan wu tang, are effective treatments for MCI , and future studies should include their ingredients in test formulations. Traditional Chinese medicines that improve cognitive function
Many herbs used in traditional Chinese medicine (TCM) are known to preserve memory. Several studies have explored the potential of these natural medicines and found them to be just as effective, if not more, as conventional drugs at improving cognition and activity of daily living (ADL) in patients with Alzheimer’s disease . Here are some well-studied TCM formulas that provide better results than donepezil. Qin xin yi zhi decoction — consists of 10 Chinese herbs, including licorice root , Cassia twig and red peony
Cong rong yi zhi decoction — consists of five Chinese herbs, including tuber fleeceflower and lotus leaf
Rehmanniae decoction — consists of 12 Chinese herbs, including cinnamon , poria mushrooms and magnolia berry
Jia wei zuo gui wan — consists of nine Chinese herbs, including red sage, Deerhorn glue and Chinese yam
Bu yang huan wu tang — consists of seven Chinese herbs, including Astragalus root, peach kernel and Chinese angelica
Reinhartdt and sea cucumber — consists of sea snake extracts, sea cucumber and grass-leaf sweet flag
Wen pi tong luo kai qiao tang — consists of seven Chinese herbs, including bitter cardamom , Chinese foxglove and Chinese ginseng
Several studies have demonstrated the effectiveness of CHMs in treating a variety of health problems. Read more about what these natural medicines can do for you at ChineseMedicine.news .
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Prevent age-related cataracts by increasing your intake of vitamins and carotenoids
( Natural News ) As people grow older, they become more prone to developing cataracts that can impair their vision or even cause blindness. To prevent this, experts suggest eating more foods rich in vitamins and carotenoids . These nutrients help prevent the onset of age-related cataracts.
Earlier studies found links between the consumption of these nutrients and a reduced risk of cataracts in older adults. However, none of the existing research examined the links from a wider point of view.
To address this, researcher Hong Jiang, together with his colleagues from Xi’an Jiaotong University (XJTU) and the University of South Australia , conducted a meta-analysis of 20 studies on the subject. Eight were randomized controlled trials (RCTs) while the others were cohort studies.
All of the studies looked into the relationship between age-related cataract risk and the intake of dietary vitamins and carotenoids.
The results of Jiang and his team’s meta-analysis were published in The American Journal of Clinical Nutrition . (Related: B vitamins are CRUCIAL to heart health, brain health and eye health .) Consuming more vitamins A, C and E and carotenoids lowers the risk of cataracts
The XJTU researchers reported that the intake of most vitamins and carotenoids is linked to a significantly lower risk of age-related cataracts in the cohort studies. Vitamins A, C and E reduced the risk of clouding in the lenses of the eyes. So did the carotenoids beta-carotene, lutein and zeaxanthin.
In contrast, vitamin E and beta-carotene intake did not reduce the risk of cataracts significantly compared with the placebo.
In the cohort studies, Jiang’s team also found that for every 10 milligrams per day (mg/d) increase in the intake of lutein and zeaxanthin , the risk of cataract development decreased by 26 percent.
Increasing the intake of other nutrients also yielded similar results. For instance, the risk of cataract decreased by 18 percent for every 500 mg/d increase in vitamin C, by eight percent for each five mg/d increase in beta-carotene intake, and by six percent for every five mg/d increase in vitamin A intake.
“If we could delay the onset of ARC by 10 years, it could halve the number of people requiring surgery,” said one of the authors in a statement. The scientific jury remains divided over vitamins and carotenoids’ effect on cataract formation
Several studies have looked into the effects of various vitamins and carotenoids on the development of cataracts. Their results, unfortunately, varied greatly.
A 2012 study by researchers from the University of Eastern Finland (UEF) linked lutein and zeaxanthin with the prevention of cataracts. The researchers reported that both carotenoids can prevent oxidative stress from harming the lens of the eye. This antioxidant effect contributes to the prevention of cataracts. The researchers also noted that the protective effects of lutein and zeaxanthin were similar to those of vitamin E.
Meanwhile, the findings by Swedish researchers clashed with those of a later study conducted by their British counterparts. In 2010, Karolinska Institute (KI) researchers identified 2,497 cases of cataract extraction after following 24,593 women from the Swedish Mammography Cohort for more than eight years. They found that among women aged 65 and above, vitamin C intake increased the risk of cataract by 38 percent.
In contrast, the findings of a King’s College London study in 2016 revealed that high intake of vitamin C can prevent the progression of cataracts . So the jury may still be out on the matter. Read more at EyeHealth.news .
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Academic.OUP.com 2
Study shows “brain zapping” can help improve your memory
( Natural News ) A new study, published in the Journal of Cognitive Neuroscience , found that giving your brain a tiny zap can help stimulate parts of it that deal with memory, specifically the prefrontal cortex. Participants of this study were around 15.4 percent more likely to recall fuzzy memories, according to co-author of the study Jesse Rissman, assistant professor at the University of California, Los Angeles .
“We found dramatically improved memory performance when we increased the excitability of this region ,” said Rissman. “We think this brain area is particularly important in accessing knowledge that you formed in the past and in making decisions about it.”
Rissman and his team tested 72 people over the course of two days. The average age of the participants was 20 and there were 39 women and 33 men. On the first day of the study, the participants were shown 80 words and were asked to recall them in context because they needed their participants to recall episodic memories.
For example, if the word given to a participant was “car,” he would be asked to imagine himself or someone else having an interaction with the car. To remember the word “car” isn’t an episodic memory; to remember driving a car is. (Related: Memory and sleep: Researchers finally discover why getting sufficient sleep dramatically boosts brain performance .) A tiny zap is all it takes to remember
On the very next day of the study, the participants were given an evaluation on whether or not they could recall seeing certain words from the previous day. While this test was going on, the participants were hooked up to two electrodes and a nine-volt battery. The electrical currents are delivered through a transcranial direct current stimulation (tDCS) device. According to the study’s lead author, Andrew Westphal of UCLA and UC San Francisco , the tDCS gives most people a mild tingling sensation for the first few minutes of its application.
The tDCS device gave their brains a tiny zap that lasted for no longer than a minute. However, the participants weren’t told that their brains would only be zapped for a minute. This setup, known as a sham stimulation, was supposed to give the participants the idea that they were continuously being zapped and that they just got used to the feeling as time passed.
The 72 participants were divided into three groups. The first group received more zaps to increase the activity in parts of the brain known to be important for recalling episodic memories. The second group received a “backward current,” because the researchers wanted to figure out whether this kind of electricity decreases the activity of brain cells. The third group, the control, received the sham stimulation.
At the end of the study, the first group did better on their memory tests by 15.4 percent, while there were no significant improvements in the tests of the two other groups. More research is needed
The tDCS devices that Rissman and his team used are commercially available. However, he advises against anyone trying this outside of a supervised research setting because it can lead to complications. “The science is still in an early stage,” he said. “If you do this at home, you could stimulate your brain in a way that is unsafe, with too much current or for too long.”
According to Rissman, this may be the first study that has tested what happens if electrical stimulation is applied to try and jog somebody’s foggy memories. However, he concedes that more research is still needed . For example, Rissman isn’t entirely sure whether or not the electrical stimulation wasn’t also affecting other parts of the brain, despite them being targeted specifically at the prefrontal cortex. He also wants to do more experiments to understand how consistently you can rely on the zaps to boost episodic memory recall and to figure out what kinds of memories can be more efficiently recalled by brain zapping.
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5 Reasons Why Gamers Should Use This Ancient Herb
1. It Improves Cognitive Function
Being a potent herb, Ashwagandha elevates all aspects of cognitive function. This means , memory , focus , reaction speed and many other factors are improved. Gamers need to be able to maintain a fluid focus in order to jump from one duty to another and having a clear, receptive mind makes this possible. By regulating cortisol, a hormone released during times of physical, emotional and environmental stress, this herb is able to reduce the negative effects caused by that stress. Our cognitive function is enhanced when there is nothing holding it back.
2. It Improves Improves Sleep
Gamers spend long hours focusing on their screens which creates excess stimulation in the brain. This tricks the brain into thinking it should be awake in the later hours rather than getting the rest it needs. Without being able to properly recharge, our mental and physical functionality during the day suffers. Lack of sleep causes fatigue, an increase in errors, irritability and in many cases depression. This coupled with the repetitive nature of practice leads gamers to severe burnout. Ashwagandha is known to help with insomnia and promote a good night’s sleep.The “somnifera” in withania somnifera means “sleep inducing” in latin. By regulating the endocrine system and balancing the body, ashwagandha is able to help normalize sleeping patterns and give the brain the charge it needs to flourish.
3. Staying Sharp
Ashwagandha protects against all types of neurodegenerative diseases by reducing and reversing neuritic atrophy. Over time, through long gaming sessions, the synapses, which are the connection points between brain cells become overexerted. This coupled with stress leads to a reduction in reaction time and eventually overall decrease in cognitive function. This is dangerous to young players who are just starting out in their esports careers. Ashwagandha restores stressed synapses, allowing communication between nerve cells to stay as sharp as ever. By keeping the synapses healthy, we are able to learn more quickly and retain that information which will later be put to good use.
4. Reduces Pain and Inflammation
Gamers develop many physical ailments from staying in position for a prolonged period of time. Neck, wrist, elbow and back injuries are some of the most common issues gamers are facing. Some gamers develop a strain on their tendons from repeated use as well. These injuries leads to inflammation and chronic pain which could very well hamper or end an esports career if not treated. Some popular athletes have already had to sit out of tournaments due to these conditions. Ashwagandha is known to reduce inflammation throughout the body and allow for healing. Additionally, the roots have been used as a pain reliever in some applications blocking pain receptors from sending signals to the brain.
5. All Natural
Unlike many energy supplements that gamers use, ashwagandha is 100% natural and beneficial for our health. The boost that ashwagandha provides is one that we produce naturally from inside. This means it lacks the crash and negative side effects caused by sugary or caffeine filled products. We perform at our peak when our body is in balance and we do not have to deal with the negative effects of stress. Instead of fighting off those effects, we are able to use our energy to grow and improve ourselves.
Nootropics: Preventing Alzheimer’s and Boosting Brain Power
Are you looking to protect your brain health this year? What about boosting your memory, motivation, creativity, as well as alertness? If so, then you may want to look to nootropics. These cognitive enhancers, derived from plants or isolated amino acids, may also help to reduce the risk of age-related brain decline.
Used in both Chinese medicine as well as Ayurveda medicine for thousands of years, these elements come in either natural or synthetic substances. What’s more, there are also prescription nootropics that are used to counteract the symptoms of attention deficit hyperactivity disorder (ADHD), narcolepsy, or Alzheimer’s disease.
Natural nootropics are touted as a safer option as they are free of side effects. Unfortunately, synthetic nootropics have been associated with side effects that include rapid or irregular heartbeat, insomnia, depression as well as withdrawal symptoms. As a result, it’s preferable to avoid the following nootropics; Adrafinil
Armodafinil (Nuvigil)
Lucidril (Meclofenoxate)
Phenibut
With that said, if you really want to boost your brain health, here are a few natural nootropics to add to your system. 1. Bacopa Monnieri
A herbal remedy originating from India as well as part of traditional Ayurvedic medicine , bacopa has been used for years to help address cognitive health.
For one, research published in the journal Pharmacognosy Research found that bacopa helped to speed up the information processing in the brain, which then led to an improvement in memory, as well as attention and focus.
What’s more, bacopa monnieri also contains bacosides – active compounds that help to protect the brain from oxidative stress ( 1 )
As repeated use of Bacopa monnieri has been shown to have the aforementioned effects, it’s been recommended to take a daily dose of about 300mg for a period of 6 to 4 weeks . The substance can be found in supplement form online or at your nearest health store. 2. Omega-3 fatty acids
Found in fish oil capsules as well as supplements, omega-3 fatty acids may provide benefits for brain health. In fact, research published in the Aging Clinical and Experimental Research journal found that fish oils helped to reduce the decline in brain function associated with aging.
DHA accounts for a large amount of omega-3 fat found in brain cells, it’s no wonder that it’s been linked to improving thinking skills, memory as well as reaction times .
EPA, on the other hand, contains anti-inflammatory properties and it’s not only been linked to protecting the brain against aging, but it may also help to improve mood in people battling with depression ( 2 ). 3. L-Theanine
One of the compounds that make green tea such a popular health drink. L-theanine is a common nootropic that’s naturally found in green tea ( as well as supplement form ) and it’s been found to have positive neurodegenerative effects. For instance, research published in the Asia Pacific Journal of Clinical Nutrition found that taking just 50 helped to increase alpha-waves in the brain, which are linked to creativity.
Additionally, a separate study published in the Journal of Medicinal Food found that L-Theanine also helped to boost mental performance in individuals dealing with mild cognitive decline. 4. Panax Ginseng
According to research published in the Human Psychopharmacology journal , Panax ginseng helped to not only reduce brain fatigue but also significantly boost brain performance.
What’s more, a review found in the Journal of Ginseng Research revealed that Panax ginseng may help to prevent neurological disorders such as Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease. 5. Resveratrol
An antioxidant available in supplement form and found in the skin of fruits like grapes, raspberries, and blueberries as well as red wine, chocolate, and peanuts. In fact, resveratrol may be exactly what you need to improve brain health.
While there still needs to be more human studies, animal studies have found that resveratrol can help to improve both memory and brain function ( 3 ). That said, one human study published in the Journal of Neuroscience found that resveratrol helped to improve memory over a period of 26 weeks.
Yes, nootropics may help to boost brain health. However, it’s important to always talk to your doctor before trying any supplements.
However, if you really want to protect your brain health, then get enough sleep. You should also eat a nutritious diet and manage your stress levels. Doing so will help to keep your brain sharp in the coming months. References
Jash, R., & Chowdary, K. A. (2014). Pharmacognosy research , 6 (1), 46–51. doi:10.4103/0974-8490.122917
Kim, K., Lee D., Lee H., et al. (2018). Journal of Ginseng Research, Volume 42, Issue 3, Pages 239-247, ISSN 1226-8453, https://doi.org/10.1016/j.jgr.2017.03.011.
Muldoon, M., Ryan C., Sheu, L., et al, (2010). Serum Phospholipid Docosahexaenonic Acid Is Associated with Cognitive Functioning during Middle Adulthood, The Journal of Nutrition , Volume 140, Issue 4, Pages 848–853, https://doi.org/10.3945/jn.109.119578
Nobre, A., Rao, A., Owen, G. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition. 17 Suppl 1. 167-8.
Park, S., Jung, I., Lee, W., et al. (2011). Journal of medicinal food. 14. 334-43. 10.1089/jmf.2009.1374.Reay, J.L., Scholey, A.B. and Kennedy, D.O. (2010), Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults. Hum. Psychopharmacol. Clin. Exp., 25: 462-471. doi: 10.1002/hup.1138 Russo, A., F. Borrelli, F. (2005), Bacopa monniera, a reputed nootropic plant: an overview,Phytomedicine, Volume 12, Issue 4, Pages 305-317, ISSN 0944-7113, https://doi.org/10.1016/j.phymed.2003.12.008 Witte, V., Kerti, L., Margulies, D., Flöel, A. (2014) Journal of Neuroscience 4 June 34 (23) 7862-7870; DOI: 10.1523/JNEUROSCI.0385-14.2014Zhang, X., Hou, W., Li, M. et al. Omega-3 fatty acids and risk of cognitive decline in the elderly: a meta-analysis of randomized controlled trials. Aging Clin Exp Res 28, 165–166 (2016). https://doi.org/10.1007/s40520-015-0381-9
Working Parents Are Sleep Deprived When It Matters Most for Their Career: Here’s How to Cope
It’s a story that probably sounds familiar: I became a mom, and so began several months of operating on no more than three consecutive hours of rest. I felt like a sleepwalker, rarely getting shuteye but never being quite awake either. When I was on maternity leave and my only job was caring for my newborn, these zombie-like tendencies weren’t a big deal. My performance goals were low—putting on a clean pair of pants was promotion-worthy. And since my boss stayed alert for only a couple of hours at a time, I could usually get away with dozing during the workday.
However, returning to my actual workplace 12 weeks postpartum was another story. I fought drooping eyelids and mental fog as I tried to write emails to colleagues. Emails that mattered. Emails that people would read. And despite my brain sputtering at half speed, I had to work faster than ever in order to dash out the door on time for day-care pickup.
It’s not just new moms who need a lot of coffee, though. Research has shown that parents face disrupted sleep for up to six years after the birth of their first child. (Just when things seem OK, your preschooler’s sleep regression can land you back at square one.) Being exhausted isn’t just a nuisance; it can make you more irritable and affect your relationships at work, says Shalini Paruthi, M.D., medical codirector of St. Luke’s Sleep Medicine and Research Center, in St. Louis. You may start moving more slowly and take longer to perform even basic tasks.
“And if the deprivation increases, the next thing to go is accuracy—you start to make mistakes,” says Dr. Paruthi. “You might catch some before they cause trouble, but others may be harmful, especially if you operate heavy machinery,” including a car. “If you cut out an hour of sleep every night for a week, by the end of the week you’re no more alert than a person who is legally drunk,” says James B. Maas, Ph.D., author of Power Sleep , Sleep for Success! , and Sleep to Win! When Ashley Jacobs, a former morning news anchor, was balancing early motherhood with the 1:30 a.m. wake-ups required for her job, she realized her lack of sleep had reached dangerous levels after she was pulled over for swerving. “I was falling asleep at the wheel. I didn’t know what exit I was at,” she says.
Aside from your own safety, not to mention others on the road, you may be worried about the health of your career. It’s a bitter coincidence that a woman’s prime childbearing years coincide with some of the most pivotal years for her professionally. So how do you lean in when all you really want to do is lie down? Try these expert-backed tips for feeling more awake at work. That gleaming orb in the morning sky is one of your best allies for feeling human again. Enforce an Early Bedtime Routine
As tempted as you may be to squeeze in all the chores (or all the Netflix) in those precious hours between your kid’s bedtime and your own, don’t. “Go to sleep as early as possible, even if it’s a time that seems comically early,” says Laura Vanderkam, author of 168 Hours: You Have More Time Than You Think . “Even though there are a million things you could be doing, just go to bed.” You may be destined for wake-ups later in the night, but getting a few continuous hours of sleep earlier is especially crucial when it comes to feeling refreshed come morning.
A consistent sleep routine—going to bed and waking up at the same time within an hour or so every day—is key to feeling rested. “We almost always have a wake-up alarm to tell us it’s time to get out of bed, but I think it’s also important to have a bedtime alarm. We get caught up in whatever we’re doing, and before we know it, it’s way too late,” says Dr. Paruthi. She suggests setting an alarm 15 to 30 minutes before you intend to hit the sheets so you have time to wind down. (FYI: iPhone has a 15-minute bedtime warning when you use the bedtime alarm.) Then keep your phone and tablet out of sight because the blue light they emit can stimulate your brain, making nodding off trickier.
Whether you’re dealing with wee-hour feedings or night terrors, getting uninterrupted sleep may be out of the question. But if possible, don’t bear that burden solo. You shouldn’t be “on duty” more than three nights in a row if there is a partner who can help. One of you should be on call for wake-ups for three nights and then off for three nights, recommends Dr. Maas. (If you breastfeed, you can pump for your nights off or at least have your partner bring your baby to you and handle any diaper changes.) A system of three on, three off gives your biological clock a chance to reset, whereas switching off every other night puts your body into a jet lag–like state every two days. And if single, consider asking a relative or friend to sleep over if possible.
That gleaming orb in the morning sky is one of your best allies for feeling human again. As soon as you wake up, flood your room with as much sunshine as possible, suggests Whitney Roban, Ph.D., a sleep specialist at SolveOurSleep.com . “This signals to your body that it should suppress production of melatonin, and it resets your circadian rhythm for the day, giving you energy immediately.” Aim for about 15 minutes of bright light in the a.m., which you can achieve while walking the dog or taking your child to day care.
When you get to work, make your office as bright as possible, and try to go outside for even a minute or two of sunshine anytime you start to get sleepy. While gray skies may make you feel drowsy, you’ll still receive the daylight-spectrum light […]
Top 10 Healthiest Vegetables Ranked By Experts
Vegetables are certainly among the most essential food that we, humans, must consume. They provide us with vital vitamins and minerals, antioxidant phytochemicals and fiber that support our immune system, digestion and even mental health.
However, there are so many types of veggies we can consume that just eating one or two types may not be enough to get all the nutrients we need. Luckily, there are vegetables that stand out among the rest both for their extraordinary health benefits and also for the nutrients they contain.
To help us get started, registered dietitian and health coach Jessica Cording, along with nutrition and fitness expert JJ Virgin, ranked their list of top 10 healthiest vegetables, each packed with various health benefits and nutrients.
Dark Leafy Greens
Just a bowl of various mixed dark leafy greens can spell the difference between wellness and illness and between life and death.
Dark leafy greens such as kale, spinach, arugula and Swiss chard are packed with various antioxidants, including carotenoids, which can protect the body from damage caused by free radicals.
In fact, Cording said that a single spinach serving not only provides more than half of the recommended vitamin A intake, but is also a good source of vitamin K, magnesium, folate and the antioxidants beta-carotene and lutein, in addition to providing the body with fiber plus three grams of protein.
Kale, on the other hand, has “lots of vitamins A, C and K; plus B-vitamins, potassium, calcium, copper, and more,” Cording added, offering the same leafy goodness as spinach. She also said that kale is “noted for its antioxidant properties and has been studied for its beneficial impact on heart health, blood pressure, and blood sugar.”
Broccoli and Broccoli Sprouts
Broccoli is a cruciferous vegetable rich in antioxidants that “can protect against adverse health conditions,” according to Cording. Like all cruciferous vegetables, broccoli contains sulfur-containing phytochemicals called glucosinolates (and their byproduct sulforaphane), which can not only support immune functions and normal inflammatory processes, but also helps the body remove toxins through the liver’s natural detoxification process.
Research has supported that cruciferous vegetable intake protects the body, with one study showing that a broccoli sprout-based drink activated enzymes that picked up bloodstream pollutants before flushing them out via urine.
In addition, Virgin said that broccoli has high levels of vitamins C and K and minerals potassium and manganese, all of which aid in bone and heart health while improving overall immune function.
Brussels Sprouts
Aside from offering much of broccoli’s health benefits, Brussels sprouts contain kaempferol, which aids in counteracting cell damage. Cording said that a brussel sprout is “also an approachable ‘gateway’ vegetable for skeptics when it’s roasted until crispy.”
High in vitamins A, C and K as well as fiber, potassium and folate among other vitamins and minerals, Brussels sprouts are great picks for supporting overall immune function and blood and bone health, in addition to warding off adverse health conditions.
Sea Vegetables
Sea vegetables such as seaweed (e.g. kelp, nori, etc.) and the algae chlorella are among some of the most nutrient-dense food that our bodies need.
“Seaweed is a nutrient-rich sea vegetable that provides a wide range of vitamins, minerals, and antioxidants—including some that are difficult to find in other foods,” Cording said. One of those present is iodine, which helps maintain healthy thyroid hormone levels. However, Cording advised against excessive seaweed intake because too much iodine can negatively affect thyroid health.
Chlorella, on the other hand, is a powerful chelator, able to bind to and remove heavy metals and other toxins such as mercury that might otherwise inflict damage on the liver.
Asparagus
Rich in folate, as well as vitamin K, selenium and B vitamins like thiamin and riboflavin, asparagus is noted by Cording for helping the liver detoxify itself naturally, and is one of a few dietary sources of glutathione, an antioxidant concentrated in the liver that helps bind toxins before escorting them out of the body via urine or bile. Sufficient glutathione levels in the body not only help maintain energy, but also reduce muscle pain, improve sleep quality and boost immune function.
Red Cabbage
Being a deeply-hued cruciferous vegetable, the vitamin C, sulfur and fiber-rich red cabbage is typically a great pick.
Red cabbage contains anthocyanins, a flavonoid antioxidant found in foods and plants with a dark blue, red or purple color. These powerful antioxidants support the body’s normal inflammatory processes and have been shown to support heart and brain health, most likely a result of their anti-oxidative stress properties. Anthocyanins have also been shown by research to help enhance memory and cognition while lowering cholesterol levels.
Butternut Squash
Butternut squash is a great alternative to sweet potatoes, having the same powerful nutrients found in the starchy carbohydrate-rich vegetable. It is also rich in magnesium and potassium, both of which aid in maintaining healthy blood pressure, blood sugar and a stable mood.A fall favorite, butternut squash is said by Virgin to contain “a hefty dose of beta-carotene (an antioxidant plant pigment that serves as a precursor to vitamin A) to support immune function and possibly reduce disease risk.” Beta-carotene was shown by research to literally give skin a natural glow while providing protection from harmful UV rays. Garlic Cording said that garlic “has been used therapeutically for thousands of years and has been studied extensively for its benefit to heart health and immune system function.”Garlic reduces blood pressure and lowers cholesterol and oxidative stress while helping support heart health. These same attributes are possessed by onions, leeks, chives and scallions, being in the same vegetable family as garlic. It also has antimicrobial properties that make it a potent cold- and flu-fighter, and it has been shown to increase the body’s glutathione supply. Red Onion Onions, Cording said, “are a food source of prebiotic fibers to nourish probiotic bacteria in the gut and have been studied for their potential to help fight disease.” They are also rich in quercetin, an allergy-fighting flavonoid antioxidant. Chili and Cayenne Pepper Sometimes, strong flavors such as those possessed by spicy […]
What Anxiety Does To Your Brain And What You Can Do About It
What Anxiety Does to Your Brain and What You Can Do About It Image: Shutterstock
We all deal with anxiety in some form day to day. But anxiety can be a much stronger, more fearsome force for many people — one that never goes away. What is anxiety exactly, and what’s going on in your mind (and your body) when anxiety strikes? How do you cope when it takes hold?
Beyond Blue says that in any one year, around one million Australian adults have depression, and over two million have anxiety. Approximately 45 per cent of people will experience a mental health condition in their lifetime. Many people go undiagnosed.
Anxiety itself is a natural human response that serves a purpose. Our goal shouldn’t be to dismiss it entirely but to make it a healthy, manageable part of our lives. Even if you don’t suffer from an anxiety-related disorder, anxiety is part of our world, the same way stress, sadness and happiness are. The key is understanding how to cope with it in a healthy way.
To help us get there, let’s talk about what exactly is going on in your brain when anxiety strikes, how it impacts us, and then what we can do about it, with the help of some experts. What Anxiety Is, and How It Differs from Stress
Image: iStock
Anxiety is a sense of fear and apprehension that puts you on alert. Biologically, it’s designed to put us in a heightened sense of awareness so we’re prepared for potential threats. Unfortunately, when we start to feel excessive anxiety, or we live in a constant state of anxiety, we’re in trouble. Our bodies never turn off our fight or flight response , and we live with the physical and emotional effects of anxiety on a day-to-day basis, even when there’s no reason or cause for them.
On its face, anxiety can look like stress ; but the reality isn’t so simple. Anxiety can arise as a result of stress, but stress can manifest in other ways. Stressors can make a person sad, angry, worried or anxious, while anxiety is specifically that feeling of fear, dread and apprehension we mentioned. You may never even know what’s causing your anxiety, or, in some cases, it can manifest on its own, without any real “trigger” or cause. Stress is often caused by external influences, while anxiety is an internal response. That’s part of what makes anxiety intrinsically different than stress, and also what makes it so difficult to manage. What’s Actually Happening In Your Brain When You Feel Anxious
Image: iStock
You know the feeling: That tense sensation in your stomach, the heightened sense of awareness you have about everything going on around you, the slight fear or sense of dread — that’s anxiety. Before your body feels the effects however, your brain is already at work. The US National Institute of Mental Health guide to anxiety disorders also offers this description of the neurological processes at work: Several parts of the brain are key actors in the production of fear and anxiety. Using brain imaging technology and neurochemical techniques, scientists have discovered that the amygdala and the hippocampus play significant roles in most anxiety disorders. The amygdala is an almond-shaped structure deep in the brain that is believed to be a communications hub between the parts of the brain that process incoming sensory signals and the parts that interpret these signals. It can alert the rest of the brain that a threat is present and trigger a fear or anxiety response. The emotional memories stored in the central part of the amygdala may play a role in anxiety disorders involving very distinct fears, such as fears of dogs, spiders or flying. The hippocampus is the part of the brain that encodes threatening events into memories. Studies have shown that the hippocampus appears to be smaller in some people who were victims of child abuse or who served in military combat. Research will determine what causes this reduction in size and what role it plays in the flashbacks, deficits in explicit memory and fragmented memories of the traumatic event that are common in PTSD. The feeling of anxiety is part of your body’s stress response. Your fight or flight response is triggered, and your system is flooded with norepinephrine and cortisol . Both are designed to give you a boost to perception, reflexes and speed in dangerous situations. They increase your heart rate, get more blood to your muscles, get more air into your lungs and get you ready to deal with whatever threat is present. Your body turns its full attention to survival. Ideally, it all shuts down when the threat passes and your body goes back to normal. Where Anxiety Comes from and Where It All Goes Wrong
Image: iStock
The effects of stress are well understood, but where does anxiety come from? How do we know that it’s time to be “anxious”, and where is the line between “feeling anxious” and “suffering from anxiety”? We sat down with clinical psychologist Jeffrey DeGroat, PhD, and Roger S. Gil, MAMFT, to find that line.
Dr DeGroat explained that there are a number of psychological theories as to why anxiety exists. There’s the neurological (which we mentioned above), and the psychoanalytical, which describes anxiety as battle between the id, ego and superego. In this battle, he explains that “anxiety serves as a danger signal to an individual’s ego and/or superego that an individual is at an elevated risk to act upon an unacceptable id impulse. In the face of this anxiety, an individual’s ego and/or superego respond by attempting to manage an individual’s id impulses through elevated means.” Essentially, anxiety is a warning sign that you’re about to do something you may not want to. There’s also the cognitive theory, which suggests that anxiety arises when a person’s cognitive distortions , or irrational thought patterns, make them see everything as a physical threat, whether it’s an actual physical danger, an annoying coworker or a police officer […]
Scientists find a new way to improves sleep in people with insomnia
In a new study, researchers found a vibratory and auditory stimulation program could help improve brain function and sleep amount and quality in patients with insomnia.
Using fMRI scans, they found improvements in the functional connectivity in the brain (how different parts of the brain communicate) as well as in the measured amount of minutes slept and self-reported sleep quality.
The areas of the brain that were affected were a combination of areas that are involved in sleep itself as well as areas that have improved function as the result of having better sleep.
Such an approach might be particularly useful for sufferers of insomnia by helping them to improve their amount and quality of sleep.
The research was conducted by a team at Thomas Jefferson University.
Current treatments for insomnia include various drugs that typically have side effects as well as distort normal sleep architecture.
Non-medication-focused interventions have been many, but now there is increased attention towards approaches that use a combination of vibratory and auditory stimulation.
Such approaches have the goal of matching the brain’s natural rhythms and help improve the amount and quality of sleep. Another goal is to help improve the brain areas affected by a lack of sleep.
The current study found changes in areas of the brain associated with both auditory and vibratory sensations.
In addition, areas such as the thalamus and prefrontal cortex, which are critical for memory and cognition, were also affected.
The current study tested this by tracking changes in functional connectivity using resting-state fMRI.
The team tested 30 patients with insomnia symptoms who continued their current treatments and were placed into two groups – the first group received the auditory and vibratory stimulation for approximately one month; and the second group, the control patients, received only their standard-of-care treatment for insomnia for the same time period.
Those patients in the active group were given an auditory stimulation program, lasting approximately 60 minutes that they used each night as they went to sleep.
In addition, they came into the Marcus Institute of Integrative Health twice a week to receive a combination of vibratory and auditory stimulation for 24 minutes using a specially designed chair that merges the two stimuli.
This combination of the vibration and auditory stimulation during the day, coupled with the auditory stimulation during sleep, is supposed to help the brain enter the sleep state more effectively.
Patients underwent brain scanning using resting-state fMRI to measure functional connectivity that evaluates how different parts of the brain interact with each other at the start of the study and after a month.
Changes in brain connectivity reveal how the brain rewires itself when people are sleeping better.
Some of the changes are related to the effects of the therapy itself – the impact of vibration on sensory areas of the brain – and some are related to the effects of improved sleep.
This fMRI scan was used to determine the changes in brain function associated with auditory and vibratory stimulation in patients with insomnia.
Patients also were evaluated clinically using several different measures of sleep quality and quality of life.
The team found the patients receiving the auditory and vibratory stimulation had big changes in functional connectivity in the sensory and auditory receptive areas of the brain — showing how the stimulation seemed to be having its effect.
In addition, areas involved in higher cognitive and executive functions, such as the thalamus and prefrontal cortex, were significantly affected — showing that improved sleep improves your brain’s function.
The team hopes that this research will open up new avenues of treatment for insomnia patients.
The lead author of the study is Daniel Monti, MD, Chairman of the Department of Integrative Medicine and Nutritional Sciences.
The study is published in Sleep Disorders .
Copyright © 2019 Knowridge Science Report . All rights reserved.
Are essential oils the way to a better night’s sleep?
With everything from irregular work patterns to caffeine, alcohol and that new Netflix thriller you can’t stop watching, getting the recommended seven to nine hours of sleep each night can seem like an impossible dream. Sleep seems to be the first thing we are all willing to compromise on, accepting that feeling tired is just part of our daily lives now, as the average UK adult only gets six hours and 32 minutes of sleep per night, a study concluded in 2018.
Even if you make the time, getting to sleep quickly and managing to stay asleep can seem like an inconceivable task. With one in five participants in the aforementioned 2018 study saying they had taken tablets in order to try and sleep better, it is clear that there is demand for products and a solution to help. Aromatherapists and essential oils brands think they have found it.
Over the past few years, plenty of products have appeared on the market claiming to boost quality and quantity of sleep through the use of basic aromatherapy principles that advocate the impact of essential oils and natural scents. Available in the form of pillow mists, candles , diffuser oils, oil burners and body/face oils, there are not only endless ways to buy and consume the oils, but further confusion has grown from the general lack of scientific information available to support their use. The products claim they will help you achieve a better night’s sleep and leave you feeling more refreshed in the morning after use, but how true is this? And how beneficial to your sleep actually are they? What are essential oils?
Derived from roots, seeds, flowers, bark and other natural plant products, essential oils are concentrated compounds that are connected to a plant’s scent, a crucial part of pollination.
Far from a recent discovery or wellness trend, the oils have been used for centuries by ancient societies who cited their benefits in healthcare, religious ceremonies, beauty treatments and skincare, oral hygiene and food preparation. Ancient Egyptians are rumoured to have cultivated the oils from plants and combined the oils with a solvent method of animal fats, using them as part of their religious practices and in cosmetics. These practices were then used by the Ancient Greeks, with physicians such as Hippocrates advocating the benefits of holistic approaches to medicines. How do they work?
“Essential oils work holistically on our mind and body for an enhanced sense of wellbeing,” explained aromatherapist Fran Johnson. “Depending on the essential used, some will help to lift our moods and some have been seen as natural healers through their unique ability to harness some medicinal properties.”
The basic principle is actually quite simple and seems to make sense: different oils stimulate different responses in our hypothalamus gland, which then triggers the production of a different hormone. According to Neom, an essential oil brand, the hormones then produce different responses within the body as chemical messengers are sent to specific cells, leading to better sleep, less stress , more energy or a mood boost, depending on which oil is inhaled. Scent can also be linked to our memories, stimulating positive responses in our bodies and helping to relax us in the evenings.
According to Tisserand aromatherapist Jo Kellett, “Smell triggers memories and alters our emotional health. If applied to the skin, essential oils can also have a physical effect on our muscles, our digestive system and our nerves as they enter our blood stream.” This is an opinion Arabella Preston from Votary also stands firmly behind, saying that “our sense of smell is strongly linked to memory and so the right associations can have emotional benefits”.
This Works, the company behind the Deep Sleep Pillow Spray, put its products under heavy testing in 2017, using an independent functional MRI brain scan to analyse how its sleep products impacted our brains. The fragrances activated specific areas of the brain linked to smell, with their blend of lavender, vetiver and camomile specifically targeting the area that is linked to pleasure and calmness. Through stimulating these senses in our brains, essential oil blends can help us to relax and fall asleep much faster, it concluded. Why is sleep important?
In 2017, neuroscientist Matthew Walker’s Why We Sleep: The New Science Of Sleep And Dreams rocketed into the bestselling book charts, showing how captivated the British public is by sleep and really how badly we all need a few solutions. For those of us who sleep for fewer than seven hours a night, Walker says that “low-level exhaustion becomes their accepted norm, or baseline. Individuals fail to recognise their perennial state of sleep deficiency has come to compromise their mental aptitude and physical vitality, including the slow accumulation of ill health.”
Only 16 per cent of Britons believe that they have sufficient sleep each night and 23 per cent of people only get five to six hours of sleep each night. When asked what they believed the reason for their lack of sleep was, 25 per cent said stress, suggesting they were having trouble relaxing enough each evening. According to Mind, mental health also plays a huge factor in limiting and disrupting the quality of our sleep, whether it be through an endless stream of anxious thoughts or nightmares and terrors from conditions such as PTSD.
This means we are missing out on crucial benefits. According to Ana Noia, a senior clinical physiologist at Bupa, getting enough sleep can not only “improve attention and concentration, help maintain a healthy weight, keep your heart healthy, keep your immune system strong, help your emotional wellbeing, boost your mood, reduce stress and help give you enough energy to maintain good relationships.” What do the doctors say?
“Currently in the UK essential oils are not prescribed by NHS doctors. These preparations are considered as part of complementary and alternative medicine (CAM), which falls outside of mainstream healthcare,” explained Dr Chris George. “However, this is not to say that there is not a role for essential […]
Vibratory and auditory stimulation improves the amount, quality of sleep in insomnia patients
Many people find it easier to sleep in a car or a train because of the vibration and noise that helps “rock” them to sleep. But a more specific approach for using a vibratory and auditory stimulation program helps improve brain function and sleep amount and quality in patients with insomnia, according to a study published in the journal, Sleep Disorders .
Using fMRI scans, the study found improvements in the functional connectivity in the brain (how different parts of the brain communicate) as well as in measured amount of minutes slept and self-reported sleep quality. The areas of the brain that were affected were a combination of areas that are involved in sleep itself as well as areas that have improved function as the result of having better sleep. Such an approach might be particularly useful for sufferers of insomnia by helping them to improve their amount and quality of sleep. The study was performed by the Department of Integrative Medicine and Nutritional Sciences, as well as the Departments of Neurology and Radiology, at Thomas Jefferson University.
Current treatments for insomnia include various drugs that typically have side effects as well as distort normal sleep architecture. Non-medication-focused interventions have been many, but now there is increased attention towards approaches that use a combination of vibratory and auditory stimulation. Such approaches have the goal of matching the brain’s natural rhythms and help improve the amount and quality of sleep. Another goal is to help improve the brain areas affected by a lack of sleep. The current study found changes in areas of the brain associated with both auditory and vibratory sensation. In addition, areas such as the thalamus and prefrontal cortex, which are critical for memory and cognition, were also affected. The current study tested this by tracking changes in functional connectivity using resting state fMRI. This study is essential for understanding how vibratory and auditory stimulation can improve sleep amount and sleep quality in insomnia patients. The study shows how the intervention has a direct effect on vibratory and auditory processing areas of the brain, as well as on important cognitive areas that are impaired when people don’t get enough sleep.” Daniel Monti, MD, senior author on the paper, Chairman of the Department of Integrative Medicine and Nutritional Sciences and Director of the Marcus Institute of Integrative Health at Thomas Jefferson University This study evaluated 30 patients with insomnia symptoms who continued their current treatments and were placed into two groups – the first group received the auditory and vibratory stimulation for approximately one month; and the second group, the control patients, received only their standard-of-care treatment for insomnia for the same time period. Those patients in the active group were given an auditory stimulation program, lasting approximately 60 minutes that they used each night as they went to sleep. In addition, they came into the Marcus Institute of Integrative Health twice a week to receive a combination of vibratory and auditory stimulation for 24 minutes using a specially designed chair that merges the two stimuli. This combination of the vibration and auditory stimulation during the day, coupled with the auditory stimulation during sleep, is supposed to help the brain enter the sleep state more effectively.
Patients underwent brain scanning using resting state fMRI to measure functional connectivity that evaluates how different parts of the brain interact with each other at the start of the study and after a month. Changes in brain connectivity reveal how the brain rewires itself when people are sleeping better. Some of the changes are related to the effects of the therapy itself – the impact of vibration on sensory areas of the brain – and some are related to the effects of improved sleep. This fMRI scan was used to determine the changes in brain function associated with auditory and vibratory stimulation in patients with insomnia. Patients also were evaluated clinically using several different measures of sleep quality and quality of life.
Compared to controls, the patients receiving the auditory and vibratory stimulation had significant changes in functional connectivity in the sensory and auditory receptive areas of the brain — showing how the stimulation seemed to be having its effect. In addition, areas involved in higher cognitive and executive functions, such as the thalamus and prefrontal cortex, were significantly affected — showing that improved sleep improves your brain’s function.
“This is an exciting study that shows how vibration and sound stimulation affect the brain and improve sleep in patients with insomnia, and could have important implications for better managing patients with sleep problems,” says corresponding author and neuro-imaging expert Andrew Newberg, MD, Professor and Director of Research at the Department of Integrative Medicine and Nutritional Sciences. The investigators hope that this research will open up new avenues of treatment for insomnia patients.
A natural remedy for sleep problems: Can acupuncture help with insomnia?
( Natural News ) Acupuncture has been practiced for thousands of years, and many scientific studies attest to its health benefits. Acupuncture is often used to treat chronic pain and nausea. But recent studies show that it can also be used to help people with insomnia . How does acupuncture work?
Acupuncture is a traditional medicine and healing art that originated in China. It was developed around 100 B.C., and its methods and applications evolved over the centuries as its practice spread to other countries. Today, acupuncture is used as a complementary and alternative medicine (CAM) for many health problems, including insomnia and cancer. (Related: Acupuncture Beats Western Medicine for Treating Low Back Pain .)
The principles of acupuncture are based on the belief that a balanced flow of energy or qi is necessary for good health. When this flow is disrupted, it can cause a variety of ailments or diseases. Acupuncture restores balance and encourages healing by stimulating specific points under the skin to release blocked qi . While fine, sterilized needles are commonly used in acupuncture, other tools can also be used. In traditional ear acupuncture, for example, acupuncturists use magnetic pearls.
For decades, scientists have been trying to understand how acupuncture works. Some have hypothesized that: Acupuncture works through neurohormonal pathways – Some scientists believe that acupuncture targets specific nerve cells in the body. These nerves, when stimulated, signal the brain to release neural hormones like beta-endorphins that increase a person’s pain threshold and induce relaxation.
Acupuncture reduces pro-inflammatory markers – Some studies suggest that acupuncture can decrease the levels of pro-inflammatory molecules like tumor necrosis factor (TNF) and interleukin-1 beta (IL-1 B ) inside the body.
Although scientists have not yet determined how acupuncture truly works, people who have received acupuncture treatment have reported positive effects. Can acupuncture improve sleep?
Researchers believe that the analgesic and calming effects of acupuncture can help people who are suffering from insomnia. By targeting specific points, acupuncture could potentially treat the energy imbalance that causes sleeping difficulty.
However, like many CAMs, there is a lack of standardized acupuncture treatments points for treating insomnia. This makes it more difficult for researchers to have a better understanding of how acupuncture works and how effective it is for treating insomnia.
This, however, did not stop researchers from investigating. A systematic review of previous studies found that acupuncture is an effective intervention for the relief of insomnia . Acupuncture therapy also works on insomnia caused by mental health problems like general anxiety and schizophrenia . A separate review even found evidence supporting the effectiveness of acupuncture in addressing sleep disorders related to schizophrenia .
In a review published in Hematology/Oncology Clinics of North America , researchers explained in detail the value of acupuncture in cancer care. While acupuncture doesn’t directly treat cancer, research shows that it can help alleviate the side effects of chemotherapy and the illness itself . These include nausea, vomiting and pain.
Although acupuncture’s health benefits are widely reported, scientists still emphasize the need for more controlled studies. A deeper understanding of how acupuncture works may help health professionals and researchers develop better treatments for insomnia . A deeper understanding of how acupuncture works may also help develop further interest in other CAMs, such as massages or herbal remedies.
You can learn more about alternative medicines for insomnia at ChineseMedicine.news .
Sources include:
Sleep.org
NCBI.NLM.NIH.gov 1
NCBI.NLM.NIH.gov 2
7 Benefits that make coconut oil a really healthy “fat”
( Natural News ) Coconut oil originally had a bad rap among health experts and health buffs alike, being branded with terms like “deadly” or “unhealthy.” This is mostly due to its significant saturated fat content, which experts claim to increase cholesterol levels and increase your risk of a heart attack. However, coconut oil eventually dragged itself out of the muck of this misrepresentation and has grown to be a healthy superfood that acts as a fantastic healing agent and provides a wide variety of health benefits . The wonders of coconut oil
The benefits of coconut oil vary from promoting weight loss to even boosting heart health. Below you can find a list of positive health effects that make coconut oil deserving of its “superfood” title. (Related: Coconut oil – Here’s what you need to know about this amazing rejuvenation healing oil .) Contains fatty acids that offer many medicinal properties
While coconut oil consists of mostly saturated fat, unlike other fats in the diet, these fats are known as medium-chain triglycerides (MCTs) — meaning that these fatty acids are significantly shorter than most other fats. When you eat food that contains MCTs, they go straight to the liver and are used as a source of energy or even turned into ketones. Ketones are organic compounds that have powerful benefits in the brain and are used to induce ketosis in a ketogenic diet . Increases levels of HDL cholesterol
Too much saturated fat can be bad news for the heart as it could increase LDL or “bad” cholesterol levels in the body, which contribute to an increased risk of heart disease. However, despite having a 90 percent saturated fat content, coconut oil can be quite beneficial to heart health. According to a report from Harvard Health Letter , coconut oil can nudge “good” or HDL cholesterol levels up a notch, which could significantly reduce your risk of developing chronic heart diseases. Promotes weight loss through fat burning
The Centers for Disease Control and Prevention report that obesity affects about 93.3 million American adults, making it one of the most prevalent health problems around. While coconut oil is considered a fat, it ironically helps reduce weight by boosting your body’s ability to burn fats. According to a study published in the Journal of the Academy of Nutrition and Dietetics found that MCTs in coconut oil can increase the amount of fat the body burns compared to longer-chain fats. Works as an all-purpose skincare aid
Coconut oil can work wonders on your skin. A study published in the International Journal of Molecular Science found that coconut oil harbors antibacterial, anti-aging and anti-inflammatory properties. In addition, coconut oil can help treat various skin problems, including skin wounds, burns and dermatitis. This oil can also be a natural sunscreen because of its ability to protect the skin from the harmful effects of ultraviolet (UV) radiation. Boosts brain health
Alzheimer’s disease is one of the most prevalent neurodegenerative diseases in the world. However, research suggests that taking coconut oil can help relieve its symptoms. A study published in the journal Nutricion Hospitalaria found that coconut oil can improve cognitive function in Alzheimer’s patients, particularly in orientation and language-construction areas. Harbors anti-microbial properties
Coconut oil is also made up of 12-carbon lauric acid , which forms a substance called monolaurin when digested. According to experts, these substances have potent anti-microbial properties — being able to kill harmful pathogens like various bacteria, viruses and even fungi. They can even help kill bacteria like Staphylococcus aureus and the yeast Candida albicans , of which the latter is a common source of yeast infections. Reduces hunger
The fatty acids in coconut oil are found to increase satiety or reduce your hunger. This particular effect could be associated with how the fatty acids are metabolized because the resulting ketones can have appetite-reducing effects. This reduction in appetite can eventually lead to bodyweight loss in the long term.
You can enjoy all these fantastic health benefits by simply incorporating coconut oil into your everyday diets. Learn more about coconut oil and other foods of similar prowess at Superfoods.news .
Sources include:
CDC.gov
MDPI.com
This Advanced Nootropic ‘Brain Food’ Is Designed to Maximize Cognitive Performance
Do want to enhance cognitive function? Improve mental clarity? Sharpen concentration? Boost memory? We all do. And technically speaking, no one of needs a cognitive nutrition supplement to do it. If we just exercise every day, eat perfectly balanced low-fat sugar-free diets packed with essential vitamins and minerals, get eight to nine hours of high-quality sleep every night, and practice meditation and mindfulness to melt away stress and anxiety on a daily basis, our brains would probably function close to maximum performance. The only problem, of course, is that modern life basically makes doing all of those things impossible. We all have to balance the demands of our careers and our personal lives, and there are only so many hours in a day. So while we don’t necessarily need a cognitive nutrition supplement to give our brains a boost, it definitely wouldn’t hurt. That’s why the scientists and entrepreneurs at TruBrain created Brain Food , an advanced nootropics supplement designed to support the biological conditions necessary for peak cognitive performance.
You may have read about nootropics on this site before. But for those who haven’t, nootropics are basically nutrients, minerals, amino acids, and other compounds that the brain uses as fuel for neurotransmission. Though they are sometimes referred to as “smart drugs,’ nootropics don’t actually make you more intelligent. Instead, they just make your brain work more efficiently, thereby boosting your mental output. TruBrin TruBrain was founded by a former Unilever executive and a team of UCLA neuroscientists who wanted to help everyday people be the best they could be. To accomplish this goal they created Brain Food, a scientifically formulated blend of nootropics that has been clinically proven to enhance verbal fluency and improve both memory and learning.
The nootropics in Brain Food work by increasing blood flow to your brain cells, bringing more oxygen and glucose to the neurons. This increases brain cell metabolism, thereby enhancing plasticity, which is a brain cell’s ability to forge new neural connections. TruBrain’s proprietary nootropics also modulate receptors in the brain, making them more receptive. This allows for faster and more efficient communication between neurons, which results in higher brain function.
And right now, Brain Food is available in both drinks and snack bars. TruBrain Brain Food drinks are 1oz shots that combine TruBrain’s scientifically formulated nootropics with a refreshing blend of all-natural tropical flavors. They are intended for daily use and come in boxes of 20, 30, or 60. New customers can save 10 percent just by subscribing. You can also save an additional 10, 20, or 30 percent when you pre-order a three-, six-, or 12-month supply. TruBrain Brain Food Bars are 45g snack bars designed to boost mental output and overcome stress and mental blocks—and, not to mention, satisfy your hunger. They combine TruBrain’s brain-boosting nootropics with delicious ingredients like cocoa, dates, and sea salt. Designed for the occasional snacker, Brain Food Bars come in boxes of 12 or 24. New customers can save 10 percent when they subscribe, and a box of 24 is 10 percent cheaper per bar.
If you happen to find yourself in a mental rut and are struggling to cope with the stress and pressure of everyday life, don’t try to solve the problem by drinking more coffee and sugar-filled energy drinks. Instead, try feeding your brain with these scientifically advanced nootropic supplements from TruBrain . They might just change your life.
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 Futurism.com editorial staff.
7 Top Adaptogen Herbs to Control Stress
Did you know they are a natural source to control stress?
If you deal with daily anxiety and frazzled nerves, this may become acute stress.
You can control stress by using these 7 top adaptogen herbs. Well, how do they do that?
Through the regulation of hormones. They fortify the body’s immune system by assisting in cellular sensitivity to stress.
So just what is an adaptogen herb?
Adaptogens are natural substances that work with your body . So in other words, they help you to adapt to stress.
Adaptogens offer several other health benefits, including: Boosting the immune system
Supporting weight management
Mental focus
Encouraging a balanced mood
These benefits are as simple as adding adaptogens to your regular diet. Certainly, you can increase adaptogen intake, by supplimenting your diet also.
7 top adaptogen herbs are: panax ginseng, holy basil (ocimum sanctum), astragalus root, and ashwagandha (withania somnifera). Also, you can use rhodiola (rhodiola rosea), Licorice Root and reishi (ganoderma lucidum), mushroom. I have used these herbs and found them to be very helpful.
Panax ginseng is one well-known adaptogen herb and considered by many to be the most potent. In humans, Panax ginseng improves calmness and working memory in healthy young adults.
First of all, Panax may reduce your chances of ulcers. It assists with the adrenal glands and lowers blood glucose levels. Also it helps your triglycerides and reduces damage to the circulatory system. Above all, red ginseng also has antioxidant effects. It will improve mood and mental performance.
What does all this mean? It means that this adaptogenic herb can assists with the stress response.
I love to think of humans and plants interconnected. True healing must consist of a return to natural habits. CLICK TO TWEET
How does this top adaptogen herbs control stress? Holy Basil, is great for infections, skin diseases, and hepatic disorders. It is also used for the common cold and cough. Even more, it’s used for malarial fever and as an antidote for snakebite and scorpion sting”. Holy basil most noteworthy is being prescribed for use as anti-stress benefits. One reason is the three phytochemical compounds that lower stress.
Because of these stress-related benefits, holy basil helps to lower blood pressure. It can even reduce seizure activity, fight bacteria, kill certain fungi. Additionally, it combats viral infections, protects the liver, and reduces the pain response.
Ashwagandha is often referred to as Indian ginseng. For decades Ashwagandha wins over cortisol for stress tolerance and internal stress responses. Reviews show its benefits on various types of tumors, memory,and brain health.
Furthermore, Ashwagandha reduces inflammation and arthritis.
Used in Chinese medicine, astragalus boosts immunity. It is also known to buffer the effects of stress. Astragalus root may actually increase cortisol levels. This allows the body to respond to certain types of stress. This is a quick boost in cortisol. Then it lets the hormone level out as soon as the stressor ceases.
Studies show that astragalus improves physical performance. It helps the body get rid of disease-promoting free radicals. Improves the use of glucose in the bloodstream and protects the liver.
Rhodiola, or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, Rhodiola provides a biological defense against stress. A study in Sweden, tested the impact on people “suffering from stress-related fatigue”. They found Rhodiola “exerts an anti-fatigue effect that increases mental performance. It also increases the ability to concentrate. Plus decreases cortisol response in burnout patients with fatigue syndrome”.
Cordyceps, reishi, shiitake, and maitake mushrooms are all fungi with antioxidant properties. How do these top adaptogen herbs control stress? Each has adaptogenic, anti-tumor and immune-enhancing properties.
The adaptogenic effect of reishi boosts cortisol when exposed to stress. Then followed by a drop of cortisol during the non-stress period.
Licorice root can increase energy, endurance, and boost the immune system. Furthermore, it protects the thymus from damage by cortisol. Finally, it may affect blood pressure and potassium levels. The protocol is to use traditional licorice root in cycles of 12 weeks. DGL licorice is safe for long term use.As always, you should discuss any new supplements with your doctor. Especially with apoptogenic herbs. Because several of them could interact with prescription medications. They are not recommended for people with certain conditions. Use only high quality, organic varieties from trustworthy sources.In conclusion, for further research on plants, herbs, and natural remedies. Here is a resource that I found to be helpful. The Healing Plants Bible, The Definitive Guide to Herbs, Trees and Flowers by Helen Farmer-Knowles.I’m Shirley Noah. My mission to help you to be the best you can be. Also to have the stamina to live life to the fullest through healthy choices and healthy habits.
Meditation isn’t just a relaxing activity; it also offers science-backed benefits such as improved brain function
( Natural News ) More and more people are practicing meditation with the discovery of its many health benefits. To add to the list, researchers from the University of California Davis found that meditation has positive long-term effects on cognitive health . The study, which was published in the Journal of Cognitive Enhancement , explained how meditation helps delay cognitive decline. Meditation can improve sustained attention
Despite the fact that it has been around for a long time, not a lot of research has been done on meditation. The present study is the first comprehensive and longitudinal study conducted on meditation. The results showed that meditation’s effects, especially when practiced diligently, could last for years.
The researchers noted that a person’s capacity to sustain attention diminishes as he or she ages . They therefore sought to determine if a person’s focus can be enhanced through directed mental training or meditation.
They began their research by observing 60 participants who went on a meditation retreat at Shambhala Mountain Center in Red Lakes, Colorado. The participants trained under B. Alan Wallace, a Buddhist teacher and contemplative scholar.
The researchers assessed the participant’s response inhibition, reaction time variability and vigilance. These are important factors that help quantitatively measure sustained attention. The researchers measured these factors at baseline, during and after the retreat. They conducted three follow-up assessments after 6 months, after 1.5 years and after seven years.
Their findings showed that there were no significant changes in response inhibition accuracy among the participants. This meant that the participants still exhibited moderately similar levels of attention seven years prior.
Meanwhile, continued meditation practice moderated any performance deficits in the participants brought about by age. The researchers reported that those who continued to meditate had better sustained attention, signifying better cognitive aging and maintenance. Other benefits of meditation on brain health
The study showed that meditation has long-term positive effects and can help maintain or improve attention span. But the brain benefits of meditation include more than just that. Here are some of the other positive effects of meditation on the brain: It helps protect the brain from age-related decline
Past the age of 20, the brain starts to decrease in volume and weight. This deterioration can lead to an increased risk of mental illness and neurodegenerative diseases. However, researchers from the U.S. and Australia found that the brains of meditation practitioners have more gray matter than non-practitioners. Their findings support the hypothesis that meditation protects the brain and delays brain tissue decline due to age. It helps control pain
The processing of pain begins in the mind. One study found that people who received mindfulness training managed better when exposed to painful stimuli. The researchers divided study participants into two groups and used functional MRI to monitor their brain activities. They reported that the group that received mindfulness training for four days had increased levels of activity in areas of the brain that control pain compared to the other group. (Related: Meditation changes the way your brain processes emotions .) It helps prevent Alzheimer’s disease
One study found that meditation – specifically, Kirtan Kriya (KK) – can improve memory in people with subjective cognitive decline . The researchers believe that combining KK (or meditation in general) with other factors like a healthy diet and regular exercise could help prevent Alzheimer’s disease .
Read more on meditation and its health benefits at MindBodyScience.news .
Sources include:
NaturalHealth365.com
How brain stimulating games can prevent Alzheimer’s
Being a thinking individual who doesn’t shun the occasional brain teaser will surely guarantee you a much more lucid life. 0 Comments Old age comes with its risks. From general forgetfulness to more serious complications that can lead to physical and cognitive decline. Our brains are susceptible to an array of diseases as we advance through life. Some of us have difficulty retaining new information as the brain matter’s natural processing speed slows down and others are faced with fear-inspiring conditions, such as Alzheimer’s.
However, there is a silver lining after all. Although research hasn’t been conclusive that nerve-degenerating disease can be completely uprooted, scientists agree that stimulating your brain daily can have immense life-long implications . Even if you are more genetically inclined to suffer from a brain condition, you still have plenty of opportunities to stave off its early onsets. An Active Life as a Thinker
Brain exercise could sound like a lot, but it’s really a matter of incorporating leisurely activities into your daily routine. It could be time-consuming on occasion, but if you are at risk of ailments such as Alzheimer’s and dementia, or just want to keep your minds sharp, you can benefit from brain teasers of all sorts.
A recently published study by the American Academy of Neurology looked into the case of Harry Morris, aged 78, who has reported rapid memory loss over the past four years. Mr. Morris has been actively studying news segments and then has his wife test him on his knowledge of the crime and political stories of the day.
It’s been a very analog experience for Mr. Morris who has reported improvement in memory and an ability to retain information better.
Though Mr. Morris’ doctors have confirmed that Alzheimer’s would take full hold of him by 2022, he has been able to prove that brain games can stave off the onset of the disease by a considerable measure. Games as Challenges
Brain teasers and games are so efficient in boosting the brain’s overall capacity to retain information and to grow resilient to the nerve-eating sort of disease because learning new things creates fresh conduits in the brain. New bridges are built across the hemispheres, allowing us to consolidate our knowledge and retain it over greater periods of time.
In essence, any game that has been designed to challenge you intellectually can lead to the healthy growth of new connections in the brain, which is the palliative required to fight generative disorders. But don’t take “games” as a term too seriously.
Anything that challenges you to exercise a conscious effort is beneficial. Learning a new language has long been known to be one of the absolutely best ways to strengthen your brain and fight off Alzheimer’s. After all, it’s learning to speak all over again. Memorizing is the Name of the Game
Something as simple as memorization can have great effects on your memory. Even though rote learning is not the exact favorite of teachers and students, retaining vast troves of information in your brain is not a way to overload it – it’s a way to fortify it and keep Alzheimer’s at bay.
It’s generally accepted that picking factoids is helpful, but even more meaningfully, you can be learning new words, languages, skills, and things that you can still learn by rote for the purely informational value while internalizing them in a way that can be applied in everyday situations. Bluffing Your Opponent as You Beat the Disease
When it comes to finding intriguing ways to keep yourself engaged, you will certainly want to consider card games. There are many challenging games that you can play to truly grow as a person, including Blackjack (or 21 as it’s originally known in French) and of course poker.
While Blackjack relies heavily on your ability to count cards and retain information at the same time, poker demands for you to become an adept reader of the human psyche, behavior and of course, memorizing cards. An article from OnlinePokerAmerica.com refers to Dr. Stephen Simpson explaining how developing a deep understanding of poker triggers myelination which boosts nerve cells and creates new connections in the brain that can combat diseases such as Alzheimer’s.
It’s all about cramming the odds quickly and understanding your opponent, but if there’s one thing we can confirm, it’s that there are plenty of legal online poker sites offering you great opportunities to test this theory yourself. The Gaming Industry Fights Alzheimer’s
In 2017, researchers from the University of Montreal proffered a science-backed suggestion that video games can lead to increased levels of grey matter in the brain of older individuals. According to the results, playing 3D titles, even if they are not the most cutting-edge games, can still lead to a substantial increase in spatial awareness as well as create new cognitive models that need to be committed to memory.
There are games that demand much more from participants and even the most straightforward titles would still require from players to be responsive to the inherent specifics of each title and act on those. What about Escape Rooms?
Brain games are certainly the correct way of training a resilient mind. But how to combine that with physical exercise? Escape rooms allow you to solve logical puzzles that often follow interesting logic while getting physical exercise. The combination of both allows your brain to benefit the most. While you won’t participate in an escape room competition every day, it’s still a fun way to keep your mind sharp and get a cool thing to do with your friends. Can You Fully Prevent Alzheimer’s with Brain Games?
This is the true question that needs exploring. Science has been, thus far, unable to say with absolute certainty that Alzheimer’s can be defeated by engaging in a life that is rich with cognitive challenges.
However, hundreds of independent researches have proven that stimulating your brain will lead to an increase of grey matter, prevent memory loss and allow you to continue developing yourself as […]
Why Athletes, Entrepreneurs and All High-Achievers Should Consider Nootropics
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LOS ANGELES, CA / ACCESSWIRE / February 6, 2020 / Whether on the field or in the boardroom, operating at your ultimate cognitive state is crucial to short term and long term success in your career-no matter what your profession is. Over the years though, it seems like the amount of tools, vitamins and supplements hitting the market that improve physical performance has skyrocketed while products designed to improve mental function have seemed to plateau. There are only so many cups of coffee you can consume before the caffeine begins producing the opposite effect from the one you intended.
Recently, this has changed. With the rise in popularity of chaga mushroom coffee, productivity podcasts, microdosing in the startup world and other kinds of “life hacks”, increasing cognitive performance has seen a sizable wave of public interest as of late. Leading the pack are nootropics-supplements used to enhance mental functions like creativity, memory and drive. According to one research firm, Zion Market Research, the market is on pace to reach $5.9 billion by 2024.
Whether you’re a productivity junkie or a natural skeptic when it comes to enhancements, here are just some of the reasons why entrepreneurs, athletes and other high-performers should consider trying nootropics.
#1. The Mind as a Muscle
We ingest protein powder, hydrating formulas and other products for our bodies, so why don’t we put the same emphasis on our cognition? Mental dexterity is especially important for those regularly involved in high-stress situations-from athletes to business professionals. Nootropics help improve mental dexterity across the board. They’re also quite versatile in their effects. Ginkgo biloba is one type of nootropic that boosts mental sharpness and overall attention. Rhodiola rosea, on the other hand, de-stresses and relieves tension for those who take it. By treating your mind like you would a muscle, and regularly exercising it and ingesting supplements to help facilitate its growth and development, you’ll put yourself in a position to win.
#2. Improved Decision Making
Billionaire entrepreneur, Jeff Bezos, has been on the record highlighting the importance of fast, efficient decision making when it comes to running a business or being in any position of authority. “Speed matters in business…if you’re good at course correcting, being wrong may be less costly than you think.”
No matter where you’re at on the totem pole at your organization, by consistently making well-informed, educated decisions day after day, you’ll eventually find yourself in a position of power-whether from getting promoted or running your own company. Guided decisions must be made swiftly in today’s business landscape, and by investing in nootropics, you could provide your brain with the competitive edge it needs to push your company forward.
#3. Memory
Memory is another critical component of becoming the best version of yourself. Without a sharp memory, you might forget an important meeting, not contribute as much in a brainstorming session at work as you’d like, forget important metrics during a crucial sales call-the list goes on and on. This worry is exemplified by the growing impact of what’s come to be known as “brain fog”. Medical advice platform, Healthline, defines brain fog as a perpetual state of forgetfulness, lack of mental clarity, poor concentration and the inability to focus.
Whether brought on by the meteoric rise of staring at a computer screen, ingesting too much caffeine or something else entirely-brain fog has become a widespread problem for individuals around the globe. In all likelihood, the prevalence of brain fog has almost certainly been a contributing factor to the rising popularity of nootropics in the first place. By trying out nootropics, you might be surprised at the results it gives you, as many patrons have credited it as a cure for their brain fog and poor memory.
#4. Avoiding Burnout
With pop culture’s current obsession with “hustle” and hot startups, burnout is a phenomenon that’s becoming ever-more common in today’s economy. A recent Gallup poll found that ? of global workers have reported experiencing burnout as a result of their work on a regular basis. One way to avoid burnout is by consistently seeing improvement in whichever area or industry you’re involved with. Seeing incremental progress at your job, in your athletic performance or another area can help you feel rejuvenated and incite excitement within you. To do this, peak cognitive function needs to be achieved, and supplements could help you get to the finish line.
#5. Follow the Leader
Lastly, no matter if you’re an entrepreneur, athlete or manager, displaying leadership qualities will benefit you in the long run. By developing and practicing all the qualities mentioned above, you’ll build confidence as a leader and cultivate the type of traits others will want to follow. When harnessed correctly, this can help sharpen your position as a leader and set the tone for the culture you’re building throughout your organization, which will permeate down the ranks-from C-level executives to interns.
Where to Get Started
To get started, you’ll need to decide which nootropics to try out. One company that’s making waves in the space is LA-based Nuoptimal . Nuoptimal is aiming to make an imprint in the industry by providing effective, affordable, safe and clinically-backed nootropics to its customers.
Its flagship product, metaBRAIN, contains three distinct supplements-metaFOCUS, metaMEMORY and metaDRIVE-intended to boost focus, memory and motivation, respectively. Each purchase also contains a 16-page manual designed to give you the tools and framework needed to transform you into your most productive self. Here are just some of the other reasons to choose Nuoptimal. Comprehensive and customizable: With metaBRAIN containing 31 nootropic ingredients in clinically-backed dosages, Nuoptimal provides one of the most comprehensive products on the market. Additionally, unlike competitors, Nuoptimal’s supplements provide a customizable I’ll solution based on body-weight and cognitive improvement goals.
Transparent ingredients: Today’s nootropic market is saturated with products untested by third parties, “proprietary blends” that are secretive about their ingredients, and supplements containing harmful, toxic fillers. With Nuoptimal’s products, you can rest assured that everything from its ingredients to its clinical research […]
The Power Within by Corey Daniels book available for only $2.99
Mind has both conscious and subconscious halves. These are likened to a driver and the truck he drives. The driver plans the destination and observes road conditions, while the truck provides motive power. Your subconscious mind is like the truck and it only goes in the direction in which is a steered. This can be the road or off a cliff. Likewise, the consciousness paints a picture of what the world is and what your goals are and the subconscious acts on them through emotion, physical response and energy, whether these are correct, rational images or false negative ones. The subconscious is also like an emotional reservoir which your body and mind draw responses from to external stimuli.
The Power Within lays out a method of programming your subconscious and tapping into the Holy Spirit, God voice or what the Greeks called the daimon (godman).