Megan Santiago's Blog, page 18

Natural Remedies that Will Improve Your Health

It’s easy to be overwhelmed by all the home remedies out there, and it’s hard to know which one will be your best bet. This article will talk about the simplest remedies, with common ingredients like; honey, lemon, basil, and more.

Here is a list of 15 simple, natural remedies you can use today to feel better fast.

1. A Simple Remedy For A Common Symptom

There is a good reason why so many throat medications have honey and lemon as ingredients. It’s one of the best simple remedies for a sore throat. The secret is that you need to know the exact recipe to feel better fast. Mix a tablespoon of raw honey, two teaspoons of fresh lemon juice, and four teaspoons of water. Microwave it for just 20 seconds.

It needs to be warm, not so hot that it will burn you. Swallow a teaspoon of the mixture at a time. Honey has excellent anti-inflammatory and immune-boosting properties.

2. Fresh Basil Leaves As Antacid Remedy

Did you eat a meal that left you with heartburn, and you don’t want to take a chalky antacid each day? Then this remedy is for you.

Chewing a couple of fresh basil leaves after a meal can help. Basil leaves are also known as Tulsi. If heartburn is an everyday struggle for you, having a basil plant in your kitchen might do the trick. Remember that this only works with fresh basil leaves. This remedy may help relieve excess acid production in the stomach.

3. A Scarf To Aid In Headache Relief

Headaches are a common problem for many people. Unfortunately, there are so many headache remedies that it is hard to know which one will work. Ice is a common remedy for headaches. Placing it on your forehead for 5 minutes can help dull and relieve headache pain: next place, the ice in a towel and on your forehead. Then tie a scarf around it to keep the ice in place. Now, you can even lie down with ice against your forehead for that irritating migraine.

4. A Banana A Day Keep The Migraine Away

Another excellent remedy to take for a week before seeing results for migraine relief. It is a banana-a-day remedy and helps chronic migraine sufferers. It would be best to eat this on an empty stomach in the morning. Make this your breakfast, not after your first coffee or tea. Bananas are high in magnesium, which can help those suffering from migraine headaches.

5. Magnesium Rich Foods For PMS

PMS can be challenging. You might have tried many other remedies to relieve PMS symptoms without any success.

There are many simple natural remedies for PMS. For example, consuming more magnesium-rich food during PMS or taking magnesium supplements can significantly reduce symptoms of PMS. You can even avoid severe cramping symptoms of PMS if you consume enough magnesium every day, a week before your period. Sadly, most Americans don’t consume enough magnesium daily. Foods high in magnesium include; almonds, sunflower seeds, and green vegetables.

6. Fresh Ginger Tea When You Struggle With Motion Sickness

Suppose you are dealing with motion sickness, car sickness, or your child is. Motion sickness can be a severe problem when driving a long distance. This simple remedy can help relieve symptoms. When making this remedy, you should add a teaspoon of shredded fresh ginger to four ounces of boiling water. Let it sit for four to five minutes, and you can add honey if desired. Then, drink it half an hour before you get into the car.

7. Hiccup Remedy: Apple Cider Vinegar

There are so many remedies for hiccups, and it can be a challenge to get rid of hiccups. Common ways to get rid of hiccups include; Scaring someone, holding your breath, or even drinking water fast are all remedies you might have tried. However, this simple remedy might be the most effective. Drinking a couple of sips of apple cider vinegar has been known to relieve hiccups fast. The tart and sharp flavor can help stop hiccups immediately; not a tasty remedy but one to try.

If you are not a fan of the smell or taste of straight apple cider vinegar, I HIGHLY recommend these drinks that are carbonated and don’t taste anything like ACV. They are called “Poppi” drinks. They come in different fruit flavors (orange is my favorite) and they are super low in sugar.

They can help improve digestion, as well as work as a great alternative to a soda!

POPPI Sparkling Prebiotic Soda $29.99 Contains natural prebiotics from unfiltered Apple Cider Vinegar -- a digestive health powerhouse - to keep your gut happy, your immune system feeling healthy, and your skin glowing. Experience the fun(ctional) side of poppi! No fake stuff. Ever. Made with fresh fruit, 5g of sugar or less and 20 calories or less per can. Our ACV is in stealth mode, so all you taste is pure poppi flavor. This is the new school of soda!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 03/13/2022 12:10 am GMT 8. Pomegranate Juice For A Healthy Heart And Low Blood Pressure

Suppose you struggle with low blood pressure and want a natural way to regulate your blood pressure. A simple home remedy may be just what you need. Pomegranate juice is something you need to drink daily to see lower blood pressure results. Drinking 8 ounces of fresh 100% pomegranate juice daily may ensure a healthy heart and better blood pressure. However, it’s still essential to consult your doctor regarding your blood pressure and make sure it is within normal limits.

9. Leafy Greens For A Cold And Flu Remedy

There is nothing like a good old-fashioned remedy to feel better fast when it’s cold and flu season besides taking vitamin C and zinc each morning to prevent cold and flu. This simple, delicious smoothie fuels your body, so you feel better fast:

Make a smoothie of dark leafy greens using kale, spinach, arugula, and even wheatgrass.You can add an apple or a banana for taste.Add water to thin the smoothie if it’s too thick.

Drink this in the morning. This remedy will help bump up your nutrient level’s so you feel better fast.

10. Take a greens powder

If you find it hard to add a salad or greens to your diet as often as you should, a green powder can help supplement this. It does not replace eating your veggies, but it does help you get the nutrition from them when you struggle adding them into your diet.

You should always get your nutrition from food first!! Let me get that out of the way!

If you are like me and you would prefer to plug your nose and quickly throw your greens back or you would prefer to have them in a smoothie so you get the benefits but don’t taste them, then these two products are for you!

The first is green vibrance, it contains SO many ingredients it is insane! The packaging shows all of the 50 nutrients it has in it.

Here is why I love Green Vibrance:

Contains antioxidants like green tea, pomegranate, turmeric, goji berries & moreVitamins & minerals like C, D, Calcium, Magnesium & moreIt has broccoli, beets, spinach, kale, carrots & spirulina to name a few leafy greens & vegetables12 strains of probiotics to improve digestion, gut health, skin & moreStress support with adaptogenic herbs like holy basilSpecific herbs for everyday immune supportFiber & Enzymes to help you break down food & minimize elimination problems

Check it out for yourself below!

Vibrant Health, Green Vibrance, Vegan Superfood Powder, 83 Servings $100.00 Contains certified organic cereal grass powders and juices, goji berries, astragalus, spirulina, holy basil, flaxseed powder and so much more. Made with nutrient-dense, concentrated whole foods combined to maximize the amount of and synergism among nutrients Buy Now We earn a commission if you make a purchase, at no additional cost to you. 03/13/2022 12:54 pm GMT

This specific one provides almost 3 months’ worth of servings, but you could technically skip buying a probiotic, fiber, and enzyme supplement and just take this.

If you need a lot of those nutrients, then it’s always best to take them individually, however, this supplement is a GREAT multivitamin option.

This second one is the same thing except with protein powder in it. So taking this in the morning would give you a multivitamin, probiotic, enzyme supplement, antioxidant, immune support, and stress support with protein!

Now due to the protein being added, this decreases the number of servings they can fit in a bottle. Therefore there are a lot fewer servings in the Maximum Vibrance than the Green Vibrance.

You could always buy the protein separately which would run you typically $30 for a 2lb tub (depending on the brand, how high inflation is at the time you buy, the state you are in, etc.).

Combining the two would give you a really great start to your day nutritionally.

Vibrant Health, Maximum Vibrance, Complete Vegan Meal Shake with Plant-Based Protein, Chocolate Chunk, 15 Servings $63.29 Imagine a formula complete with your plant-based protein, organic multivitamin, probiotics, and digestive enzymes to maximize nutrient absorption and support peak performance Maximum Vibrance is an easy-to-mix shake powder capable of turning your drink into a meal One scoop for a healthy snack, two for a nutritious meal, and faster and healthier than any drive-through. Plus, it comes in Chocolate Chunk or Vanilla Bean

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 03/13/2022 12:11 am GMT 10. Baking Soda For Bee Stings And Poison Ivy

We all know many remedies, including baking soda as a natural remedy ingredient. Just about everyone has baking soda in their kitchen.

Having children means you might be all too familiar with bee stings and poison ivy. Poison ivy and bee stings can be tricky to get rid of completely. However, with this remedy, you can get fast relief. First, make a paste from water and baking soda, applying it to the affected area. You should feel relief instantly. Remember that if you have an allergic reaction, it’s essential to go to the ER or consult a physician.

11. Cranberry Juice For UTI Infection Or Bladder Infection

Yes, if you have a urine tract infection or bladder infection, it is always recommended to visit your doctor for antibiotics. When you drink natural cranberry juice, 25 % in an 8 oz glass of water, it may help your body heal and eliminate the infection faster.

Drinking natural cranberry juice is going to assist with keeping your bladder and kidneys clean. It may result in fewer UTI and bladder infections. However, if you don’t like the taste of cranberry juice, there are cranberry supplements that you can take instead.

12. Coconut Oil For Brittle Hair And Nails

Not every woman is lucky enough to have healthy fingernails and hair. However, this simple remedy can help strengthen weak hair and nails.

First, massage coconut oil into your nails, hands, and hair leave in overnight. Then wash off the coconut oil in the AM. Also, it will make your nails firmer and your hair smoother. This simple natural remedy isn’t complicated, but this will ensure that you can naturally grow your hair and nails. 

13. Baking Soda And Lemon For Sweaty, Smelly Feet

Everyone has sweaty and smelly feet at some point. You can purchase foot powder and other medication for curing this problem. An excellent natural remedy is to soak your feet in a mixture of water, baking soda, and fresh lemon juice. This mixture can kill odor, bacteria, and fungus, all while leaving your feet soft and smelling great. It would help if you did this at least once a day for the best results—just one of the many simple natural remedies that can avoid embarrassment.

14. Cornstarch As A Dry Shampoo

Did you wake up late and not have time for a quick shampoo? Don’t sweat it; this simple remedy is here to assist you. First, rub a small amount of cornstarch into your hair. Then, after you have rubbed the cornstarch into your hair, wait a couple of minutes and brush the cornstarch out again. This natural dry shampoo remedy is quick and isn’t overly drying on your hair.

15. Sleep Is The Best Remedy Of All Time

It doesn’t matter if you are sick, tired, or just not feeling great in general. You might be sleep-deprived. So the first thing you need to do is get some sleep. 7-8 hours of good quality sleep is essential every night. You might be surprised at how great you will feel after a good night’s rest. There is no substitute for a good night’s rest and the body’s ability to regenerate itself during sleep.

In Conclusion

There are so many remedies that it can be hard to know which ones will work for you. However, these tried and tested natural remedies can help alleviate symptoms of common everyday problems.

This article originally appeared on Wealth of Geeks.

3 L Carnitines for Adhd That Actually Make Your Life Better

Multicenter clinical and placebo-controlled studies have used acetyl-L-carnitine for adhd in addition to the treatment of demented and elderly patients. The combination of propionyl-l-carmitine (a form of L-carcitine) and acetyl-l-c-carnitine at 2 grams a day (acetyl carpitine alone) is effective in testosterone treatment as well. This article will teach you more about how acetyl l-carnitine can be taken for ADHD and how it protects the brain.

What is Acetyl L-Carnitine?

It is an amino acid, amino acids are the building blocks of protein. Acetyl L Carnitine is often taken for fat loss. However, it has neuroprotective properties that help fight against hypoxia-ischemia, traumatic brain injury, Alzheimer’s disease. (Ferreira, G. C., & McKenna, M. C., 2017)

Acetyl L Carnitine is an acetyl ester of the form of Carnitine called L-Carnitine. The acetyl form plays a role in metabolism and transferring the fatty acids to mitochondria in our cells which are the power house energy sources of our cells.

Is L-carnitine good for the brain?

Yes! L- Carnitine helps with minimizing brain inflammation, it has anti-depressive, neurotrophic (growth of nervous tissue), and anti-apoptotic (slows cancer growth). Not to mention it has antioxidant properties that help minimize the damage done to our brains from oxidative stress.

Even exercise can create oxidative stress, along with detoxing and cell death. Consuming foods that have antioxidants helps improve heart health, the brain, and literally everything.

Does L-carnitine help with ADHD?

Yes. A pilot study was done in 112 children with ADHD aged 5-12 years randomized to either placebo or acetyl L-carnitine in 500-1500 mg doses. Conner Parent-Teacher Rating Scale demonstrated the superiority of treatment over placebo in unattentive children and an improvement over placebo in all types of children.

In addition, Acetyl L-Carninitine’s antioxidant and neuroprotective benefits help with brain inflammation which can lead to ADHD.

Early-life exposure to environmental toxins can increase the risk of ADHD and L-carnitine helps to combat that.

ADHD, Anxiety & Insomnia

Adhd, anxiety, and insomnia are correlated. Why do I say this? Because insomnia leads to anxiety.

Yes laying awake at night, or waking up in the middle of the night gives you poor sleep hygiene. When you are not well-rested, you are triggered more easily throughout the day.

When you are really anxious, you have a hard time focusing, you may complete jobs part of the way and do a poor job at many things. This is a part of ADHD or attention-deficit hyperactive disorder.

Anxiety is high and dopamine and serotonin can be low. These are our feel-good and pleasure neurotransmitters. Often times anxiety causes depression and we can have highs and lows causing us to crave sweet foods, orgasms, or addictions to substances.

7 Best Acetyl- L- Carnitines for ADHD

*** One Thing to note is the capsule quantity and the amount of capsules required to get the amount it says on the front of the bottle. Some may be more expensive because the mg amount is higher and you have fewer capsules to take or there are more capsules in the bottle OR there is a more advanced form of the product.***

Now Acetyl L- Carnitine [image error] [image error]500mg per veggie capsuleTake 1-3 Per day depending on the useCapsule, easier to swallowCrosses the Blood Brain Barrier.kt-btns_c3205a-ea .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_c3205a-ea .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_c3205a-ea .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Now Acetyl-L- Carnitine

2. Life Extension Acetyl L- Carnitine Arignate

[image error] [image error]Two forms of Acetyl L-CarnitineIncreases Dopamine ProductionVeggie CapsCrosses the Blood Brain Barrier.kt-btns_7468c3-97 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_7468c3-97 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_7468c3-97 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Life Extension Acetyl L-Carnitine Arginate

3. Doctor’s Best Acetyl L-Carnitine w/ Biosint Acetyl-L-Carnitine

[image error] [image error]

[image error]

Patented Form of Acetyl L CarnitineVeggie CapsCrosses the Blood Brain Barrier.kt-btns_60c79c-7c .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_60c79c-7c .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_60c79c-7c .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Doctor’s Best Acetyl L-Carnitine Further Research on L Carnitine for ADHD

A randomized, double-blind, placebo-controlled study of the effect of unsaturated fatty acids on ADHD symptoms in children with specific learning difficulties.

An initial study of attention deficit hyperactivity disorder (ADHD) using the acetyl-L-carnitine (ALC), a metabolite required for energy metabolism and anabolism of essential fats, showed significant benefits.

In a large European study, eight weeks of supplementation with ALC resulted in a clinical improvement of 54% in the group of boys with ADHD compared to a response rate of 13% in the group with placebo. Effect of iron supplementation on attention-deficit hyperactivity disorder in children.

Regular doses of multivitamins were not investigated in the treatment of ADHD. The multimodal treatment of children with ADHD (MTA) study is considered to be the largest (579 participants) and most thorough study of combined ADHD treatment since 1966. It was a randomized study comparing the stimulant methylphenidate and intensive behavioral therapy with a combination of stimulants (methylphenidate plus community control). We found that the combination seemed to be more effective in ADHD, which raised the guidelines for treating ADHD into question, and clear recommendations were made to combine the two pharmacological treatments. The most important measure of the results was the parent-teacher ADHD scale IV, which in Iran was used in this study for school-age children as a valid measure of behavioral abnormalities and attention.

Learn How to Be Less Anxious

A guide to be less anxious at such an affordable price!!!

Natural Anxiety Relief

References:

Ferreira, G. C., & McKenna, M. C. (2017). L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochemical research, 42(6), 1661–1675. https://doi.org/10.1007/s11064-017-2288-7

Mental Health Serotonin vs. Dopamine: Why do we need them & what are they? ByMegan Santiago March 20, 2022March 20, 2022

Serotonin and dopamine are both neurotransmitters (chemical signals in the brain) that cause us to “feel good”. Everything we do is essentially based on how it makes us feel. We eat tasty foods because it makes us happy, we date the person that makes us happy, etc. Serotonin and dopamine are what motivate us and…

Read More Serotonin vs. Dopamine: Why do we need them & what are they?Continue

Health Natural Remedies that Will Improve Your Health ByMegan Santiago March 12, 2022March 12, 2022

It’s easy to be overwhelmed by all the home remedies out there, and it’s hard to know which one will be your best bet. This article will talk about the simplest remedies, with common ingredients like; honey, lemon, basil, and more. Here is a list of 15 simple, natural remedies you can use today to…

Read More Natural Remedies that Will Improve Your HealthContinue

Depression | Mental Health | Supplements Best Vitamins For Brain Fog ByMegan Santiago March 7, 2022

Research suggests that a high intake of vitamin C appears to improve cognitive function in patients with brain fog due to the antioxidant activity of the vitamins. By reading this article you will learn about the best vitamins for brain fog and how much is recommended based on research. It increases brain function and improves…

Read More Best Vitamins For Brain FogContinue

Mental Health Transdermal Magnesium: Best Kept Secret You Need to Try ByMegan Santiago March 7, 2022

Transdermal magnesium is absorbed directly into the skin via the pure form of magnesium chloride. Epsom salt baths are a great way to get magnesium into the magnesium-absorbing skin. Magnesium oil can be rubbed directly onto the skin or sprayed where it is absorbed as it bypasses the GI tract, which is a good choice…

Read More Transdermal Magnesium: Best Kept Secret You Need to TryContinue

Mental Health Porn Addiction Side Effects: How to Stop Now ByMegan Santiago March 7, 2022

You might not think porn addiction is a big deal, but it can have serious side effects on your life. Pornography has the power to create strong emotional and physical bonds in your brain that are very difficult to break. Porn will impact every area of your life including how you feel about yourself, how…

Read More Porn Addiction Side Effects: How to Stop NowContinue

Mental Health | Supplements 5 Reasons You Need Vitamin C for Adrenal Fatigue+ Tips for Healing ByMegan Santiago March 7, 2022

Vitamin C is one of the most important nutrients for your adrenal function. It is an essential vitamin that helps regulate your immune system and has many crucial functions in the body. A lack of vitamin c can lead to a wide variety of complications, including anxiety, depression, insomnia and fatigue. This article will discuss…

Read More 5 Reasons You Need Vitamin C for Adrenal Fatigue+ Tips for HealingContinue

Originally posted 2021-08-20 22:54:58.

Best Vitamins For Brain Fog

Research suggests that a high intake of vitamin C appears to improve cognitive function in patients with brain fog due to the antioxidant activity of the vitamins. By reading this article you will learn about the best vitamins for brain fog and how much is recommended based on research.

It increases brain function and improves memory and the ability to learn new skills. Amino acids are fatty acids that improve mood, promote cell function in the brain and help relieve depression. Show Source Texts

If you want to save a TON on your groceries, supplements, meat, baby supplies. Check out Thrive Market!

They have tons of organic and all natural products, they deliver right to your door, they give free food to families in need, they use recycled packaging AND rumor is that they are going to start carrying produce!

So it’s a one-stop shop for everything!

If you want to save a ton on your groceries, try out Thrive Market for only $5 a mo (paid annually) and get FREE products every single month!

What Vitamin Deficiency Can Cause Brain Fog?

Vitamin C is excellent for combating brain fog because it is an antioxidant that regulates hormone production. Show Source Texts

Curcumin has anti-inflammatory properties that enable blood flow to the brain and have a positive effect on stem cells in the brain. Show Source Texts

How do you get rid of brain fog fast?

Since brain fog is something that is shown to be mainly inflammation related. It would be beneficial for you to work on reducing brain inflammation.

This can be by avoiding inflammatory foods such as: vegetable oils, processed foods, fast food, and sugary foods/drinks.

Omega 3s

DHA or Docosahexaenoic acid is a type of omega 3 that can be found in fish oil. DHA helps with brain development in young children and consuming it improves neural communication.

In fact, DHA accounts for 25% of total fat and 90% of omega-3 fats in brain cells (2, 3).

Omega-3 essential fatty acids are vital nutrients for healthy brain function and fight inflammation and the mental decline that is caused by menopause.

The intake of fish oil, which contains omega-3 fats, has been shown to reduce the decline of brain function associated with ageing (13, 14, 15, 16, 17).

A lack of essential fatty acids such as DHA and ALA is important for brain function as it reduces inflammation associated with mood disorders and can worsen menopausal symptoms. Show Source Texts

Wild caught oily fish such as sardines, salmon and trout should be a regular part of your diet. Consider supplementing with additional omega-3s if the brain fog is bad, and to prevent mental decline.

Omega 3s are multi beneficial , and there is even research into its ability to ease symptoms of depression. Show Source Texts

Serotonin vs. Dopamine: Why do we need them & what are they?Natural Remedies that Will Improve Your Health3 L Carnitines for Adhd That Actually Make Your Life BetterBest Vitamins For Brain FogTransdermal Magnesium: Best Kept Secret You Need to TryVitamin B

A Vitamin B complex (which is multiple B vitamins combined like b12, b6, etc.). B vitamins play an essential role in a variety of bodily functions.

Vitamin B complex can help to improve brain fog, reduce stress and boost mood. Vitamin B12 helps to stabilize brain function and increases overall energy levels. Show Source Texts

Diet

When it comes to keeping the brain sharp and improving overall mental health, fatty acids are the way to go. Many food supplements in the brain focus on the Omega-3 fatty acids in fish oil, vitamin E, various B vitamins and various combinations. According to Dr Marshall, there is also strong evidence that certain diets, such as the Mediterranean diet, the Dash diet and the Mind Diet can improve cognitive function.    Show Source Texts 

If your diet does not provide the nutritional basis for your brain that is needed for optimal cognition, it is time to delve deeper into your diet.

Many of our diets do not contain enough vitamins, nutrients, minerals and enzymes to maintain our brain health. There are many different types of supplements that are believed to have an impact on improving brain health. Show Source Texts

The Standard American Diet which is full of processed food with no nutrients, inflammatory vegetable oils, dyes and fillers can leave your brain inflamed and deprived.

Rest

Research shows that those that get less than 8 hours of sleep, even 6-7 hours per night have an increased risk of heart disease.

Being well-rested can help you be able to think more clearly.

If you have trouble getting to sleep try a combination of CBD, melatonin (1-3mg) and magnesium. Take it an hour before you want to go to sleep to help you go to sleep and stay asleep.

If you find that you are very anxious and you want to naturally improve your mental health. I have a course that is extremely cheap right now and it will go up!

It’s my Holistic Anxiety Relief Course

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you.

It talks about how to track what triggers your anxiety, how to deal with your physical symptoms of anxiety and how to lessen your anxiety attacks!

This is all based on my experience, in combination with my education as a mental health counselor in training and my years of experience working in the natural health industry.

References:

https://synergyhealthassociates.com/blog/eliminate-brain-fog/ 0

https://www.forbes.com/sites/joanneshurvell/2021/08/10/8-best-brain-supplements-to-ease-brain-fog-and-jet-lag/ 1

https://www.yourheights.com/blog/vitamins-for-brain-fog/ 2

https://www.eatthis.com/best-supplements-for-brain/ 3

https://thrive.kaiserpermanente.org/thrive-together/live-well/how-to-boost-your-brainpower-with-3-supplements4

https://iveeapp.com/top-supplements-for-brain-fog/ 5

https://memorialhospitaljax.com/blog/entry/could-a-supplement-help-keep-your-mind-sharp 6

https://www.healthline.com/nutrition/best-nootropic-brain-supplements 7

https://www.beingpatient.com/brain-fog-covid-strategies/ 8

https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements 9

https://thetopsupplements.com/top-10-supplements-for-brain-fog/ 10

https://www.mindbodygreen.com/0-29258/the-best-doctorapproved-supplements-to-beat-your-brain-fog.html 11

https://www.memoryhealth.com/blogs/the-brain-blog/the-best-brain-supplements-for-brain-fog 12

https://www.mindlabpro.com/blogs/nootropics/nootropics-brain-fog 13

https://www.healthieruny.com/resources/natural-supplements-for-menopause-brain-fog 14

Originally posted 2021-08-20 22:53:53.

Transdermal Magnesium: Best Kept Secret You Need to Try

Transdermal magnesium is absorbed directly into the skin via the pure form of magnesium chloride. Epsom salt baths are a great way to get magnesium into the magnesium-absorbing skin. Magnesium oil can be rubbed directly onto the skin or sprayed where it is absorbed as it bypasses the GI tract, which is a good choice for people with GI sensitivity or poor absorption. [Sources: 4, 16]

The Best Way to Take Magnesium

I have previously written about supplementing with magnesium – the most effective way to do this is to use magnesium oil spray on my skin. I dry with a brush in the morning and use magnesium spray at night to keep my skin smooth and breakout-free. [Sources: 13]

Magnesium oil is ideal because it is absorbed directly into the bloodstream via the skin and increases the already low and exhausted magnesium levels in the body without tablets or supplements. [Sources: 6]

Magnesium supplements are great, but some people take so much that it is not fully absorbed into the body.

Transdermal magnesium therapy is often prescribed by holistic health practitioners as a treatment. It can also be applied at home by spraying on the skin, applying lotion or gel, or Epsom salt or magnesium flakes. Magnesium Flakes have more magnesium than Epsom salt but are used the same way by adding them to your bath.

Absorption Comparison

Magnesium is absorbed quickly through the skin, giving it many of the same benefits as today’s available transdermal patches. [Sources: 7, 11]

Most of its absorption takes place via sweat glands and hair follicles. Therefore oils, lotions, and sprays do not stay long enough on the skin to absorb most of the magnesium. Common formulations include magnesium oils and transdermal creams in which the magnesium is absorbed into the systemic circulation via the skin.

Transdermal Magnesium Benefits

Magnesium supplements can be taken orally including magnesium drinks and mixed. They can also be taken in a tablet or capsule. The fast-acting are taken topically, and many people who have difficulty absorption of magnesium find topical magnesium the most effective method. [Sources: 8, 12, 13]

The ocean is a wonderful source of magnesium and trace elements and for those of us who do not have daily access to the beach, transdermal magnesium oil is the easiest and most effective way to raise magnesium levels.

Transdermal and topical magnesium are both helpful for those who are looking for a safe method of increasing magnesium intake. Both are forms of topical magnesium preparations, and there are currently studies on how topical magnesium chloride can be used to increase magnesium levels internally. [Sources: 11, 13, 15]

The magnesium you get from food can help you maintain a healthy level without side effects caused by large doses of magnesium supplements. Taking magnesium into account in your diet and considering magnesium supplements to support healthy levels is one way to ensure that you get all the protective and therapeutic benefits that magnesium has to offer. [Sources: 3, 8]

Research has shown that additional magnesium can improve insulin sensitivity in people with diabetes who are magnesium deficient. One study showed that pre-diabetics with magnesium deficiency and additional magnesium lowered blood sugar levels. Research has also shown that it can reduce the stress response to exertion and increase the hemoglobin of red blood cells in athletes. [Sources: 3]

Additional magnesium can help reduce the intensity of pain and improve the mobility of people with chronic back pain. One study found that 450 mg of magnesium, together with antidepressant drugs, improve mental health symptoms. [Sources: 0, 3]

Magnesium Deficiency

The National Institute of Health has published extensive studies on the effects of magnesium deficiency and the importance of dietary supplements lacking in magnesium.

An estimated 30 percent of adults are deficient in this essential mineral, and 50 percent of Americans consume less than the estimated average need for ear magnesium (parsley health: we test your micronutrient content and have developed our own medical magnesium supplement ).

Statistics show that 80% of people have magnesium deficiency and, as Ian Clark noted, they are covered by the symptoms of this deficiency. [Sources: 0, 1, 8]

People at significant risk for magnesium deficiency should talk to their doctor about the dose of the supplement and when to take it. However, doctors are not trained in nutrition and therefore they may not be of as much help as you would like. My experience working with customers is that I was required as a health advisor to tell them to discuss a supplement with their doctor. However, they would come back to me and tell me that their doctor did not know a thing about it.

Side Effects of Transdermal Magnesium Application

Side effects and risks It is unclear whether topical magnesium oil has the same benefits as taking an oral magnesium supplement or a magnesium-rich diet.

There are a few reasons why your skin can sting when you apply magnesium oil but it is important to understand that the sting is not an allergic reaction to the magnesium present in the body and is crucial for maintaining healthy functions. Combining Magnesium Oil with a lotion can help with any of the tingling feeling. Like the one I recommend, that is a magnesium lotion from Ancient Minerals. [Sources: 3, 4, 14]

Vitamin D cannot be metabolized without sufficient amounts of magnesium. Vitamin D deficiency is not recognized as sufficient in the supplementation world due to low magnesium levels, which causes vitamin D to be stored inactively. [Sources: 16]

Magnesium sulfate baths such as the Epsom salt baths offer little absorption and studies have shown that a small increase in blood magnesium can be detected after long soaking in a magnesium sulfate bath but does not achieve therapeutic values. Soaking for at least 20 minutes in hot to warm water can help you relax and absorb the magnesium.

Studies have also investigated the topical application of lower quality magnesium lotions, and no significant changes in blood magnesium have been observed [12, 13]. Magnesium is absorbed via other possible absorption pathways, without topical magnesium, therapeutic amounts can not reach our cells. [Sources: 10]

Little research has been done on how magnesium oil is released into the skin.

We absorb over 60% of what we put on our skin, it is important that we are mindful of the lotions and products we use.

It is possible to bring toxic amounts of magnesium into healthy kidneys, and we have seen stories of magnesium toxicity through transdermal supplementation. However, the majority of people are deficient in magnesium so it is rather rare. [Sources: 14, 17]

Sources

Originally posted 2021-08-19 04:18:45.

Porn Addiction Side Effects: How to Stop Now

You might not think porn addiction is a big deal, but it can have serious side effects on your life. Pornography has the power to create strong emotional and physical bonds in your brain that are very difficult to break. Porn will impact every area of your life including how you feel about yourself, how you communicate with others and even who you’re intimate with. Porn addiction is just like any other addiction; eventually, the individual must stop using pornography or suffer severe consequences. If you want to learn more about porn’s negative impacts on relationships and discover what steps to take if someone close to you has an addiction problem, keep reading!

Whether this addiction is bad or not of course will depend on the individual’s perspective. However, I will explain how it affects your reward center and how it affects your feelings towards other types of rewards.

What is porn?

According to Meriam Webster, the definition of porn is “the depiction of erotic behavior intended to cause sexual excitement.”

Why is porn so addictive?

Porn use stimulates one of the reward centers that is called the ventral striatum. The ventral striatum motivates you to give, makes you feel happy when you gain a new social status, etc. It is also activated by cocaine usage.

The ventral striatum is also associated with intimacy, relationships, and falling in love.

The DSM-V diagnoses pornography addiction as being a part of a hypersexual disorder. The DSM-V is used by mental health professionals to diagnose different disorders.

Addiction occurs when our reward systems are too overstimulated and they lose balance and it can be detrimental to your overall wellbeing.

A recent study showed that the “preferred sexual images were triggering the ventral striatum response more than the non-preferred images”. (Brand et. al., 2016)

Is porn bad for your brain?

This is of course opinion-based, based on who you ask. There is a difference between receiving a natural reward and being addicted.

The sex industry has attempted to make it seem as though any objections to their industry are only from a religious standpoint and this is simply untrue.

It can be hurtful towards intimate relationships, creating unrealistic expectations and it can replace the need for “the real thing”. It can cause a reward in your brain that is replacing a genuine and good pleasure.

One of the many porn addiction side effects is that it can alter your perspectives and can change your brain.

Therefore you can develop withdrawal symptoms and have a need for “newer and better images”. This can make you less sensitive towards rewards or pleasures that you receive on a daily basis.

A recent study showed that even moderate porn users had decreased sexual responsiveness and reduced gray matter in the brain. (Kühn & Gallinat, 2014)

Porn Addiction Effects on Relationships

Studies show that some of the porn addiction side effects on a relationship can include symptoms of anxiety, depression, disinterest in relationships, and real-life problems with intimacy. (Wilson, 2017)

It can increase insecurities if your partner feels insufficient if they are not like the porn that you are watching. It can make them feel as if they can not be enough for you and it can cause real heartache and destruction.

Like many addictions, it can cause one to prioritize their addictions before relationships, work, and even food.

Signs of Porn Addiction

Addiction can actually alter the shape and makeup of your brain according to neuroscientists. There is trauma and shrinking of the frontal lobe. (Hilton D.L et. al., 2011)

A frequent need to be alone, in a bathroom in social situations, a lack of ability to perform in sexually intimate relationships, or a preference of the person on the screen rather than the one in front of you.

Loss of control of urgesLoss of behavior control and thoughtsHow to stop watching porn

Find an accountability group, just like A. A is very effective for many alcoholics trying to get rid of their addiction to alcohol that is consuming their lives. For my undergrad, I was required to sit in some alcoholics anonymous and narcotics anonymous sessions and it was very eye-opening how life-saving it was for thousands of people.

Many of them said that being in that group is what gave them their lives back, allowed them to get their families back.

Technology addiction is a growing issue and keeping your phone put in another room at night can reduce the urge to grab it.

If you have a hard time putting your phone away, one of these lockboxes is a great option!

Be mindful of when you do it and replace it with another relaxing or rewarding habit like exercising or talking to friends.

Keep yourself busy, when you are working till you pass out or hanging out with friends, keeping your days very occupied. You will be so tired by the end of the day you will have an easier time resisting the urge.

Go to bed early this is similar to the keep yourself busy. However, a recent study in college students showed that students who stayed up late and played around with their friends late were twice as likely to indulge in pornography use. (Chowdhury et. al.,2018)

The use of cognitive-behavioral therapy could be very beneficial in coping with this addiction. Please seek help from a professional Licensed Mental Health Counselor.

Serotonin vs. Dopamine: Why do we need them & what are they?Natural Remedies that Will Improve Your Health3 L Carnitines for Adhd That Actually Make Your Life BetterBest Vitamins For Brain FogTransdermal Magnesium: Best Kept Secret You Need to TryPorn and Depression

A research study showed the excessive use of just the internet alone to contribute to seasonal affective disorders, such as anxiety, depression, and ADHD. (Weinstein, A., & Lejoyeux, M. 2010)

Since there is overstimulation as a porn addiction side effect, a decrease in things that typically cause happiness through dopamine production can be minimized.

References:

Chowdhury, M., Chowdhury, M., Kabir, R., Perera, N., & Kader, M. (2018). Does the addiction in online pornography affect the behavioral pattern of undergrad private university students in Bangladesh?. International journal of health sciences, 12(3), 67–74.

Matthias Brand, Jan Snagowski, Christian Laier, Stefan Maderwald,
Ventral striatum activity when watching preferred pornographic pictures is correlated with symptoms of Internet pornography addiction, NeuroImage, Volume 129, 2016, Pages 224-232,ISSN 1053-8119,
https://doi.org/10.1016/j.neuroimage.....
(https://www.sciencedirect.com/science...)

Hilton DL, Watts C. Pornography addiction: A neuroscience perspective. Surg Neurol Int 21-Feb-2011;2:19. Available from: https://surgicalneurologyint.com/surgicalint-articles/pornography-addiction-a-neuroscience-perspective/

Simone Kühn and Jürgen Gallinat, “Brain Structure and Functional Connectivity Associated With Pornography Consumption:
The Brain on Porn,” JAMA Psychiatry (2014), doi:10.1001/jamapsychiatry.2014.93.

Weinstein, A., & Lejoyeux, M. (2010). Internet addiction or excessive internet use. The American journal of drug and alcohol abuse, 36(5), 277–283. https://doi.org/10.3109/00952990.2010...

Wilson, G. (2017). Your brain on porn internet pornography and the emerging science of addiction. Commonwealth Publishing. Retrieved October 4, 2021, from https://images-insite.sgp1.digitaloce....

Originally posted 2021-07-04 06:12:00.

5 Reasons You Need Vitamin C for Adrenal Fatigue+ Tips for Healing

Vitamin C is one of the most important nutrients for your adrenal function. It is an essential vitamin that helps regulate your immune system and has many crucial functions in the body. A lack of vitamin c can lead to a wide variety of complications, including anxiety, depression, insomnia and fatigue. This article will discuss 7 reasons why Vitamin C is so important for your adrenal health!

What is adrenal fatigue and what are the symptoms of adrenal fatigue?

The adrenal glands are two small glands that sit right above your kidneys. They produce hormones, like cortisol and adrenaline, that help control how the body responds to stressors both physical and psychological. Adrenal dysfunction (also called “adrenal fatigue”) occurs when these hormones become depleted or unbalanced for a variety of reasons such as prolonged illness or chronic sleep deprivation. The symptoms vary depending on what stage you’re at in your adrenals’ cycle:

insomniairritabilitymuscle weaknessanxiety attackslow blood pressure with dizziness upon standing up quickly/standing upright from sitting down too long – even depression!

-Adrenaline is released during stressful times; it gives an extra energy when trying to run from danger.

-Cortisol is released during times of stress to mobilize stored energy, provide an emotional buffer and regulate the immune system.

Consuming sugar increases your cortisol production and causes your body to endure more stress.

The worst types of vitamin C for adrenal fatigue are ascorbic acid or sodium ascorbate alone. This is because they have a high concentration that may be hard on your gut lining. Instead, choose one with citrus bioflavonoids such as lemon peel extract or grapefruit seed extract which can actually stimulate the production of cortisol in your adrenals while also balancing inflammation!

Best Sources: The best vitamin c for helping with adrenal dysfunction comes from fruits like oranges, guava, lemons and strawberries all naturally contain vitamin c and other nutrients like potassium among others (even more!)

How does vitamin C help with adrenal fatigue

Vitamin C deficiency can look like poor adrenal health or chronic stress responses. There are several theories out there that may provide clues to this puzzle.

It is suggested that a lack of vitamin C in your body can cause changes in your brain neurotransmitters such as dopamine. Which have been linked with worsening symptoms of depression (which includes increased sensitivity to emotional stimuli) and anxiety. Other negative moods like anger or hostility.” When you’re deficient in Vitamin C, these hormones get thrown off balance making?

– As mentioned before, vitamin C can help to prevent cortisol from being used up too quickly and it helps with energy.

In addition, vitamin c helps support immune function which is impaired due to prolonged stress. Your body suppresses immune function to allow your body to “fight or flight”.

– People with adrenal fatigue often exhibit low vitamin B12 and other vitamins that are necessary for good energy levels. Vitamin c converts glucose into glycogen more effectively and without being depleted by our constant stressors on the system.”

– The best time to take vitamin c is in the morning dose to not to disrupt sleep at night.

Start by taking 500mg per hour after waking up will get us enough based on how much your stomach can handle.

Does Vitamin C Help Lower Cortisol?

There’s no set answer to this question. Studies show vitamin C help lower cortisol levels if taken at the right time and with proper doses.

We have lost our ability to produce Vitamin C therefore we need to consume it.

Foods rich in vitamin C

– Foods that are rich in vitamin C include:

citrus fruitsbroccolistrawberriespepperskiwiplumskalesweet potatoes

Another reason to take Vitamin C for adrenal fatigue is it supports the production of neurotransmitters like serotonin and dopamine which help regulate moods and stress.

It regulates blood pressure by binding excess sodium found in salt. It has been shown to improve cardiovascular health through its antioxidant properties and helps maintain healthy teeth through strengthening collagen formation.”

“In order to combat adrenal fatigue we need more than just taking some supplements; there must also be lifestyle changes made.

Supplements that provide vitamin C

The best form of vitamin C for adrenal fatigue is potassium ascorbate because it’s the most bio-available form and does not cause stomach upset like some other forms do, such as sodium ascorbate or crystals. If you have a sensitive gut, make sure to start with small doses (500 mg) until your body can adjust to the larger amounts that will be needed once your adrenals are back on track. The dosage needs to increase over time and may take many months before you see full benefits from treatment due to how long it takes the body’s tissues to turn nutrients into energy again.

Your typical dose is 1000 – 3000mg per day taken in divided doses throughout the day, every two hours. When you are sick it is good to take lots of vitamin c every few hours, doing a vitamin c flush , or drinking vitamin c water.

Vitamin C is important for your adrenal function because it helps produce a healthy balance of cortisol and adrenaline, which regulate sleep cycles, blood pressure, sugar levels and the immune system. Stressful events can reduce your ability to make vitamin C as well as affect how much you need. Supplements are recommended when you have depleted vitamin stores due to stressors such as illness or poor diet choices; however if you’re taking antibiotics be sure not to take extra supplements at this time since they may interfere with antibiotic effectiveness.”

Best Vitamin C For Adrenals

If you have stomach issues I highly recommend a Buffered C like Life Extension Vitamin C. Powders mixed up to liquids will be absorbed faster than a capsule.

.kt-btns_08c3d1-e0 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_08c3d1-e0 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_08c3d1-e0 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Now

If you don’t do well with Liquids then I recommend a Vitamin C with Quercetin like the Life Extension Fast-C:

.kt-btns_235723-33 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_235723-33 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_235723-33 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Now

My last but not least recommendation is if you know you are not good at taking pills throughout the day. If you do better taking a pill in the morning and not worrying about taking them the rest of the time then this one is for you.

A liposomal Vitamin C is slowly absorbed because it is fat soluble compared to a normal vitamin c which is water soluble. Therefore it stays in your system longer and it doesn’t get urinated out as soon.

[image error] .kt-btns_c1f06a-e0 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_c1f06a-e0 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_c1f06a-e0 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy NwTips to incorporate more foods into your diet for increased intake of Vitamin C

If you work out a lot and would like to see more muscle growth and better recovery, vitamin c is your friend. Vitamin c helps increase collagen production, which is the building block for muscle.

– The best way to maximize vitamin c intake through food is by eating a wide variety of fruits and vegetables every day

– Some foods that are high in Vitamin C include bell peppers, red peppers, oranges, kiwi fruit, broccoli and Brussels sprouts. – When you start feeling run down or tired it’s important not just take some supplements but instead make lifestyle changes as your body needs more than just vitamin c vitamins; there must be an increased level of exercise too if adrenal fatigue has reached this point. You should focus on exercises that provide endorphins like yoga so you

Tips to get enough sleep at night

Putting your phone away.

Going to bed before 11 pm, because your body wakes back up again after 11.

No caffeine or stimulating supplements after 3 pm (including vitamin c, b, or adaptogenic herbs that can be stimulating).

Avoid eating late at night, because if your body is tired it may be sending you signals that you need food. However, if you have eaten at least 3 filling meals during the day, try to avoid giving in to cravings.

Do not eat sugary desserts, soda or tons of water before bed as this can cause you to wake up and need to urinate during the night.

Sleep in a cool environment.

Get exercise during the day, not late at night.

Sunshine can make a huge difference in mood and sleep patterns

If you have a hard time sleeping which is often common with stress, adrenal fatigue and anxiety. I highly recommend you check out my blog post on which magnesium is best for anxiety. Magnesium can help you fall asleep, especially if you have tried other supplements like melatonin and it just isn’t working for you anymore.

What exercises should you do if you suffer from adrenal fatigue?

– Try yoga if you enjoy this form of exercise. Yoga exercises help bring down levels of cortisol and increase GABA levels in your brain, so they are perfect for those with low energy as a result of adrenal glands being overworked by high levels of cortisol.

– You should avoid intense forms of exercise such as running or weightlifting while dealing with adrenal fatigue due to the stress these things put on your system (in fact, any kind of strenuous activity may be too much). If you do want some type of physical workout then try walking or strength training that is slow and controlled movements for shorter durations.

– Try to limit your caffeine intake as it stimulates the production of cortisol. Limit coffee, tea and energy drinks. Stick to green or white teas for those with adrenal fatigue.

– Avoid alcohol consumption altogether if you are dealing with adrenal exhaustion due to the high levels of stress this puts on your body which can make symptoms worse. Consider eliminating any other type of stimulant from your diet such as sugar, foods containing additives, MSG, etc., too since these things all increase cortisol levels in the blood stream and should be avoided by people who have low energy due an overproduction of cortisol caused by their exhausted adrenal glands.

What is Adrenaline?

Adrenaline is a hormone that helps maintain normal functions and gets the body going in the morning. It is also known as epinephrine and it helps to control heart rate, blood pressure, breathing rates, and body temperature.

– Adrenal fatigue can lead to headaches/migraines or muscle pain/stiffness in addition to chronic illnesses such as fibromyalgia or autoimmune disorders like lupus.

The best form of vitamin c for adrenal fatigue: not all forms of vitamin c are created equal! Take Vitamin C with bioflavonoids together which will maximize absorption into your system without creating any stomach issues. You should also be sure not only use natural sources containing vitamin C but those

Conclusion

Adrenal fatigue is a condition that develops when the adrenal glands are overworked and under-rested. This can happen for various reasons, including chronic stress or obesity to name just two. Symptoms include low energy levels, sugar cravings, heavy menstrual cycles in women, insomnia (or interrupted sleep), and muscle weakness.

In order to combat these symptoms naturally, you should try supplementing with vitamin C on a regular basis as well as incorporating foods rich in Vitamin C into your diet like oranges & strawberries! If you want to learn how I alleviate my own anxiety naturally check out my course “Holistic Anxiety Relief”.

.kt-btns_13ceaa-4f .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_13ceaa-4f .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button{color:var(--global-palette2, #2B6CB0);background:var(--global-palette3, #1A202C);border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_13ceaa-4f .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Natural Anxiety Relief

Originally posted 2021-07-01 03:31:54.

DHA Deficiency Symptoms: Superior Nutrients for Mental Health

Do you know what DHA is? DHA stands for docosahexaenoic acid, and it’s a type of omega 3 fatty acid that your body can’t produce. This means you need to consume it through diet or supplements! Research has shown that DHA deficiency symptoms include fatigue, dry skin, depression, and more. If this sounds like you, read on to learn about the DHA deficiency symptoms.

What is DHA and What Does it Do?

DHA makes up part of the gray matter in our brains. Habitual consumption of DHA has been shown to decrease the risk for Major Depressive Disorder and Bipolar Disorder. DHA deficiency symptoms left untreated can lead to many different mood disorders.

This essential fatty acid makes up 15% of the fatty acid composition in the prefrontal cortex which is responsible for our personality, decision making, and social interactions. (McNamara, 2010)

It is essential for brain development in babies and young children. Dha deficiency can create an imbalance in dopamine and serotonin (feel good neurotransmitters).

The essential fatty acid DHA has neurotrophic and neuroprotective properties.

What are DHA deficiency symptoms?Dry SkinFatigueDepressionDelays in Brain Development (more common in children)ADHDAggressive HostilityAlzheimer’sIncreased Risk for Heart DiseaseLow energy/mood swings/depressionTrouble remembering things or feeling anxious all the timeBrain inflammation

Dry Skin – DHA helps maintain healthy skin by reducing inflammation. In addition, it increases moisture levels within your skin cells while making it less susceptible to irritation. from other agents like sunburns, cold air,

Fatigue can be a symptom of both a lack of sleep as well as an omega-three deficiency.

A large number of people who show signs of DHA deficiency also have low levels of serotonin because the neurotransmitter is derived from essential fatty acids (EFAs), including docosahexaenoic acid (DHA).

How to treat a DHA deficiency

Taking a supplement that contains DHA is an easy way to fight the deficiency symptoms. If you’re looking for one, consider taking Nordic Naturals® DHA with EPA Fish Oil.

It may take up to two months of supplementation before signs and symptoms of DHA deficiency are alleviated. It’s important not to discontinue use when there has been some improvement or after only a few weeks as this can lead back into deficiencies.”

Eating a well-balanced diet containing DHA rich foods like fatty fish, eggs and nuts can also help fight DHA deficiency symptoms.

DHA is an essential fatty acid, meaning that the body cannot produce it on its own. This means we need to get DHA through our diet or from supplementation.”

“Essential Fatty Acids (EFAs) are important for many functions in your body including controlling inflammation levels and cardiovascular health.”

DHA for Mood Disorders

“Signs and symptoms of depression may worsen in people with DHA deficiency. Another nutrient that you may be deficient in is niacin (vitamin b3) I have a blog post about how to know if you need niacin for depression, click here to read.

Individuals with mood disorders have been shown to have an increase in white matter in their brains and a decrease in gray matter. White matter in the brain is where the matter is wearing down due to mental disorders or brain aging.

Furthermore bipolar disorder, has been shown to have an increased amount of white matter.

Consumption of DHA helps the brain protect itself from oxidative stress which can cause brain aging and inflammation in the brain.

DHA Deficiency CAN Lead to Anxiety Disorders

“Anxiety has been linked to omega-deficient diets ever since the accurate identification of its signs and symptoms began being investigated.”

The Symptoms of Omega Deficiencies are Reduced Mood, Cravings, Memory Issues etc.

In general EFAs have an effect on your memory as well. They help improve brain function by providing a steady stream of energy which stimulates nerve cells to increase firing rates leading them into quicker action. On top of this they boost neurotransmitters like serotonin and dopamine or GABA (gamma-aminobutyric acid)

The 3 Best Supplements to Avoid DHA Deficiency Symptoms

A fish oil with both EPA and DHA is most beneficial to help fight inflammation and support your mental health.

A fish oil I love is this one by Natural Factors that is higher in DHA & EPA RxOmega-3 900mg EPA/DHA with Vitamin D compared to many other fish oil supplements. Click the image below to purchase this fish oil that is over 75 servings so 2.5 months worth if you take 2 per day. Even at 900mg of omegas per day, I highly recommend taking at least 2 softgels in order to get therapeutic benefits of fish oil.

It is important when shopping for a fish oil supplement to add together the amount of “DHA” plus “EPA”. Some fish oils will say something like “total omegas” or 1,000mg of fish oil but that is how much fish oil provides you with a certain amount of omegas.

Another great brand I love is Life Extension, every product is backed by science. Every single one of their products you can find a medical journal to back up the science behind the formula.

Next is the Super Omega-3 EPA/DHA w Sesame Lignans and Olive Oil, which is has olive oil to promote heart health in addition to brain support and fighting inflammation. The lignans help prevent free radical damage that can cause further cell damage and aging in the body.

Life Extension Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract (120 Softgels) Our best-selling Super Omega-3 EPA/DHA formula is an IFOS? 5-star certified fish oil packed with EPA and DHA fatty acids, olive polyphenols and more to promote heart health, brain health, and beyond.. Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract, 120 softgels.kt-btns_18b895-89 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_18b895-89 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_18b895-89 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Super Omega Now

MAKE SURE it says “300mg DHA, 300mg EPA” instead of 600mg of Fish Oil

This way you know how much dha you are actually getting!

If you have issues with the absorption of nutrients, you may want to try a liquid fish oil (trust me they don’t taste bad).

[image error]

Barlean’s Omega 3 1,500mg EPA/DHA is a liquid fish oil that can be given to children as well. It is absorbed faster and can be given to the whole family, it is very high in omega 3s and is lime flavored so you don’t have to worry about a fishy taste. My daughter thinks it is pudding and asks for more (she’s 4)

.kt-btns_a7940e-23 .kt-btn-wrap-0{margin-right:5px;}.rtl .kt-btns_a7940e-23 .kt-btn-wrap-0{margin-left:5px;margin-right:0px;}.wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns_a7940e-23 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}Buy Barlean’s Fish OilFoods Rich in DHA Fatty fish: Salmon, trout, mackerel, tuna.Eggs: Organic fre-range eggs are a great source of DHA Grass-Fed ButterChia SeedsFlax SeedsHemp SeedsGrass-Fed BeefWhat Foods Should I eliminate to Avoid DHA Deficiency?Refined grains: Foods made with refined flour are not a good source of DHA.Sugar: Avoid sugar at all costs to protect your health and avoid deficiencies from developing.”

“Refined carbohydrates have high glycemic indices that can lead to spikes in blood sugars, which will then cause insulin response in the body.”

“Sugar is also bad for our bodies due to its addictive properties as well as it’s inflammatory effects on the immune system over time. The more we eat, the worse it becomes!”

Processed foods: Avoid processed, packaged and fried foods because they are high in unhealthy fats.”

“Processing can also damage the oils making them less healthy than their non-processed counterparts. The more we eat these types of food, the worse it becomes!” “Healthy fats such as Omega-s or MCT oil should be consumed.”

Artificial sweeteners: Excessive consumption of artificial sweeteners linked to chronic health conditions like obesity and diabetes”.Conclusion

If you struggle with a mood disorder such as bipolar disorder, anxiety or major depressive disorder, I highly recommend doing a blood test to see which nutrients you are deficient in. In the meantime, I hope you increase your consumption of Omega 3s in your diet and you supplement with a clean, 3rd party tested Omega 3 supplement. If you would like to learn more about natural ways to cope with depression, check out my article about everything you need to know about taking methlyfolate for depression.

Do you go to therapy and you still struggle feeling better?

Maybe it’s because it’s a chemical imbalance.

If you want to know if you have low serotonin, dopamine or Gaba I highly recommend getting a Neurotransmitter panel done.

This can be administered at home and is sent in to a lab and your results are emailed to you. Then you can have a better idea as to what your brain may be lacking, keeping you from achieving goals in therapy you thought you would have hit by now.

Life Extension Neurotransmitter Panel, Comprehensive Urine Test This comprehensive Neurotransmitter Panel provides significantly greater detail regarding the creation and metabolism of our neurotransmitters. . Neurotransmitter Panel (Comprehensive) Urine Test

References:

McNamara, R. K. (2010). DHA Deficiency and Prefrontal Cortex Neuropathology in Recurrent Affective Disorders. The Journal of Nutrition, 140(4), 864–868. https://doi.org/10.3945/jn.109.113233

https://www.webmd.com/brain/white-matter-disease

Originally posted 2021-05-09 04:04:01.

Vitamins for Adrenals: The Secret to Preventing Severe Fatigue

The adrenal glands are located on top of the kidneys and produce hormones that help regulate blood pressure, heart rate, and other bodily functions. These glands also release adrenaline as a response to stress. When these glands become overworked or under-rested, they can cause fatigue and other symptoms such as anxiety, depression, weight gain or loss, trouble sleeping at night due to insomnia, or waking up feeling unrefreshed in the morning. In this article, we will discuss 11 vitamins for adrenals that will help your body stay healthy with less fatigue.

Vitamin A is necessary for healthy skin, hair growth, eye function, reproduction health (men & women), immune system function. Vitamin C combats free radicals which damage cells throughout your body while helping with wound healing; it also helps build strong connective tissue.

What is the adrenal gland and what does it do for you?

The adrenal glands are two small endocrine glands that sit atop your kidneys. They produce a number of hormones, most notably cortisol – which helps to regulate blood sugar levels (insulin sensitivity), stress responses in all tissues of the body including the brain, as well as sex hormone production.

The primary function of these tiny organs is to help regulate your response to stress both physically and mentally by producing these important hormones needed for our bodies survival systems when faced with ongoing or acute physical trauma such as illness, injury, childbirth etc.

Adrenals also release adrenaline during moments of fear/stress and anxiety to increase heart rate so we can either fight-or-flight from dangerous situations.

A prolonged feeling of this fight-or-flight can cause increased anxiety and lean to adrenal fatigue. This is why you need to know what are the best vitamins for adrenal fatigue in order to avoid burnout.

How to test Adrenal Function

You can go to your doctor and tell them you have all the signs and symptoms of adrenal fatigue and you want to confirm this diagnosis. However, a lot of times doctors want to be in charge of your health and don’t allow you to have a say. So they may not order you blood work upon request unfortunately.

If that is the case, don’t worry. Life Extension has many blood tests, including hormone panels, adrenal panels, etc.

How does it work?

You order a test online from Life Extension for the Adrenal Stress Profile Saliva Test It gets shipped to your homeYou follow the instructions & you mail it to the labYou get your results e-mailed to you

EASY PEASY!!

If you want to order the Adrenal Stress Profile Saliva Test from Life Extension then click here, or to order other blood tests click here.

Life Extension Adrenal Stress Profile Saliva Test

The Adrenal Stress Profile includes tests for saliva levels of the antibody secretory IgA (SIgA), the hormone DHEA and four measurements of cortisol.. Adrenal Stress Profile Saliva Test

The importance of getting enough sleep

Sleep is important for adrenal function. Inadequate sleep can increase stress hormones and weaken your immune system.

Insomnia is a condition that affects the quality of one’s sleep by not being able to fall asleep or stay asleep long enough for an adequate amount of time. Insomnia may also have symptoms such as difficulty sleeping, waking up too many times during the night, feeling unrefreshed when you wake up in the morning or waking before dawn.

You should aim for at least seven hours per night!

Studies show insomnia has been shown to increase the risk of heart disease. This is the case with a short duration of sleep or poor quality of sleep. (Lao et al., 2018)

Quality sleep and good sleep hygiene is essential to help your body better cope with stress.

Heart disease is the leading cause of death in America and there are preventative measures we can take. Such as exercising, consuming organic, antioxidant, and nutrient-rich foods, meditating, and getting enough sleep.

How to eat a healthy diet to help your adrenal glands function properly

– Having a healthy diet is not only about what you should avoid, but also the key nutrients your body needs. A well balanced and complete nutritional plan will help support your adrenal function – with some of the most important being Vitamin C, B Vitamins, Magnesium and Boron.

Greens, such as spinach, are a great way to get these vitamins in your diet because they provide high levels of magnesium which is needed for hormone production from both the adrenals gland as well as all other tissues within our bodies that need it to perform at peak capacity; including muscles! Eating whole foods like this helps ensure we’re getting enough essential fatty acids for hormonal balance too especially docosahexaenoic acid (DHA) found in higher amounts in fish and algae.

– Foods that help with adrenal health, including vitamins such as B complex vitamins which include riboflavin, pantothenic acid, vitamin C, folic acid.

Also, minerals like calcium or magnesium may be needed based on your diet and lifestyle. Supplementing with liquid minerals from companies like Ortho Molecular Products or Trace Minerals Research Incorporated. These liquid minerals can be added to your water or juice and are absorbed faster than capsules or tablets.

Foods that worsen adrenal gland function

via GIPHY

– Sugary foods or drinks: Sugar can cause a spike in blood glucose levels which the adrenal glands will need to balance. This high and low fluctuation in sugar is hard on your body, especially since this process also uses up other vitamins for Adrenals like Vitamin B12.

– Caffeine: Caffeinated beverages such as coffee, tea, soda, and energy drinks are all things that should be limited while you’re healing from an adrenal issue because they may worsen symptoms caused by fatigue. Not only do these products contain caffeine but many of them have sugars too!

Coffee has about 150mg per cup (any type) so it’s important to limit intake if you know it exacerbates your symptoms due to its overstimulation of the adrenals.

– Alcohol: Like caffeine, alcohol can disrupt sleep and cause dehydration which will make symptoms of fatigue worse! It’s important to stick to one drink or less per day if you’re recovering from a sluggish adrenal gland issue.

Also, toxins in alcohol that is sugary and non-organic can feed into anxiety and cause adrenal fatigue.

What Vitamins are Essential For Adrenal Function?

– Vitamin A – This vitamin is an antioxidant that helps to fight off free radicals in the body. It also supports healthy skin and mucous membranes, which can be helpful for those experiencing chronic fatigue from adrenal dysfunction or depression. Foods high in this are carrots, spinach, kale, broccoli and sweet potatoes

– Vitamins C & E – These two antioxidants help protect against oxidative stress on cells as well as aging of tissues (including the brain). They also act like a natural antihistamine by blocking histamine release triggered by allergies or stressful situations.(foods rich in these vitamins: oranges, strawberries, grapefruit)

– Magnesium – The mineral magnesium has many roles including calming muscle spasms and regulating blood sugar levels

. (foods rich in this: spinach, almonds)

– Iron – This mineral is an essential part of the process that regulates cellular energy production and healthy red blood cells. It also helps carry oxygen to all parts of your body including brain cells. This can be helpful if you feeling fatigued from adrenal dysfunction or depression. Foods rich in iron are beef, green beans with bacon bits, and black-eyed peas.

These vitamins for adrenals help support a good night’s sleep as well as support for our immune system.

The Best Vitamins for Adrenals

Magnesium is by far one of the best vitamins for adrenals, this is because magnesium helps you sleep better and it helps lower your cortisol levels. Taking it before bed, when your body may begin to wake you up more before bed due to cortisol, the magnesium can counteract that.

Life Extension’s Vitamin C & Magnesium is AMAZING for Adrenal Health, considering they both are needed to help our adrenals and thyroid function. If you are frequently constipated, this Vitamin C & Magnesium combo is great to help things moving. But don’t think you will be glued to the toilet every time you take it. Take the one scoop that is recommended and adjust accordingly.

Life Extension Effervescent Vitamin C Magnesium Crystals (180 Grams) Unlike other products that provide relief from occasional constipation, this product uses vitamin C and magnesium carbonate.. Effervescent Vitamin C Magnesium Crystals, 180 gramsLife Extension Adrenal Energy Formula (120 Vegetarian Capsules) Adrenal Energy Formula combines four stress-modulating extracts: holy basil, cordyceps, bacopa, and ashwagandha. Each scientifically validated to help support a healthy response to stress.. Adrenal Energy Formula, 120 vegetarian capsules
Adrenal supplements just like many other supplements take time to make a noticeable difference. This is because years of trauma, stress, and malnourishment can not be fixed overnight.

If you aren’t sure which magnesium to take, read my article on the Best Magnesium for Anxiety. Or another popular article is Magnesium Glycinate vs. Bisglycinate, what is the difference and which should you take?

Other ways to support healthy adrenals

– Healthy lifestyle choices such as a healthy diet, adequate sleep, exercise, and avoiding stress. These habits are essential for everyone’s health but especially important for those with adrenal dysfunction or depression.

– Avoiding alcohol, caffeine, and other substances that may adversely affect the body’s stability should be avoided. This goes for anyone struggling with fatigue or a mood disorder such as depression.

Something like drinking may be fun and alleviate symptoms short-term, but long-term it can lead to negative effects. This can also be because alcohol depletes Vitamin B1 known as thiamine. Depleting B-vitamins can cause memory loss, due to overconsumption of alcohol.

Minimizing sugar consumption, as sugar increases cortisol in the body and can cause your body to be more stressed out.

In summary, your adrenals by getting good quality sleep, take a hot bath to reduce stress and muscle tension. Playful activities such as time with pets or kids are also great because they help you relax and have fun!

Conclusion

If you are feeling the effects of stress, it may be time to take a look at your lifestyle habits. Consider how little sleep or too much caffeine might be affecting your adrenal glands and causing them to function poorly. Eating a healthy diet with plenty of vegetables and fruits can support proper adrenal gland functioning. Supplements like Vitamin C, B vitamins, D3 Vitamins, Omega 3s, and Magnesium have been found to improve adrenals as well. Another way we can help keep our body balanced is by getting enough exercise every day. Even if that means walking around the block for 10 minutes!–and decreasing any other sources of chronic stressors in life such as people who do not add to our lives.

References:

Marissal-Arvy, N., Hamiani, R., Richard, E., Moisan, M. P., & Pallet, V. (2013). Vitamin A regulates hypothalamic-pituitary-adrenal axis status in LOU/C rats. The Journal of endocrinology, 219(1), 21–27. https://doi.org/10.1530/JOE-13-0062Re...

Originally posted 2021-05-06 05:53:00.

Level Up Kid’s Social Skills: 10 Board Games Loved by Experts and Kids That Can Help

Child psychologists and pediatricians have recognized that today’s lack of play contributes to children’s overall lack of well-being. An increased focus on academic activities, overly structured family, school, and extracurricular schedules have led to less playtime for kids.

If you’re looking to give your child a strong foundation for academic success, it may be shocking to hear that the best thing you can do is allow them to play more every day. Playing develops strong social skills, which in turn gives them the best footing for learning. It’s been proven that the best predictor of academic performance in eighth grade was a child’s basic social skills in third grade.

cute kids with special needs playing with developing toys while sitting at the desk in daycare center

Research shows that play is beneficial for kids’ development and learning, yet they aren’t getting enough.

So what’s an affordable change parents can make that doctors recommend and kids will put their device down for? It’s a 4,000-year-old invention that everyone can agree on –

It’s why Dr. Jon Freeman, Clinical Psychologist, Neuroscience Researcher, board-and-card game enthusiast, and Founder of The Brooklyn Strategist, offers an after-school social skills program at his Board Game cafe.

“After we observed a shortage of social skills in kids, we realized how much work there was to be done,” he said. “Our programs focus on neurodevelopment by having fun and developing and articulating strategic approaches through socialization and gameplay.”

It’s such a game-changer that New York school administrators recommend kids play at Brooklyn Strategist after school.

Wait, So Playing is Actually Learning?

According to the American Academy of Pediatrics (AAP), playing is a serious business for a child’s health and development. Their report, The Power of Play: A Pediatric Role in Enhancing Development in Young Children, explains how playing with both parents and peers is essential to developing thriving brains, bodies and improving social bonds.

It’s so critical the AAP is encouraging pediatricians across the country to write Prescriptions for Play at well-visits to combat the decades-long decline of playtime for kids.

Play is not just an important teaching tool. It’s the best teaching tool.

“The seemingly simple activities that kids enjoy most help them explore and understand the world around them,” says Anna Yudina, Senior Director of Marketing, The Toy Association. Their Genius of

Play program celebrates the 6 Benefits of Play: Physical, Emotional, Social, Cognitive, Creative, and Communication by giving parents and educators ideas on incorporating more play into the day.

How Do Board Games Actually Teach Kids Important Social Skills? 4 Experts Explain

What if I told you that playing board games can help kids in both school and life? Well, after decades working with kids and families, that’s the recommendation from Leading Emotional Dynamics expert, Erik Fisher, Ph.D., aka Dr. E, Keri Wilmot, Occupational Therapist, and Toy Expert aka Toy Queen, Dr. Amanda Gummer, Founder and CEO of Good Play Guide, and Dr. Jon Freeman, Founder of Brooklyn Strategist.

Board Games, Basic Social Skills and Young Kids

Playing preschool-level board games may seem so simple on the surface. When you look closer at what’s going on, it’s providing teachable moments, improving social interaction, and developing good social skills amidst all the fun!

“As an occupational therapist of 20 years, I’ve played a lot of board games with kids of all ages and abilities,” says Keri Wilmont. “Board games are a great way for kids to alternate going first, taking turns, listening, and learning how to cope when others might not want to follow the rules and try to cheat or bend the rules in their favor.”

“Therapists aren’t playing games with kids by accident,” adds Dr. E. “Games can be an avenue for them to build many of the cognitive skills required for successful academic performance, as well as life.

Games practice and build attention, concentration, memory, critical thinking, reasoning, and problem-solving skills. And as a bonus, it helps them “learn how to manage losing and gives them a chance to see that failure tells us when it is time to learn.”

Board Games, Great Social Skills and Older Kids

Playing board games presents an opportunity to understand group dynamics, practice interpersonal skills, improve social skills, practice for specific social situations and develop the all-important skill of working well with others.

With high school, college, and the working world full of group projects, playing board games helps to improve emotional intelligence and develop essential life skills.

“Making new friends and being able to collaborate with another person is important in a school environment. Board games allow kids to rehearse basic social skills through play,” said Dr. Amanda Gummer, widely considered the go-to expert on play, toys, and child development.

“Fast-paced, luck-based games with a focus on fun can be a great way of getting children more opportunities to play with others and begin to develop an understanding of friendly competition.”

“More recent games have introduced cooperative elements, and that’s a great game-changer (no pun intended) regarding social dynamics. Instead of the neurotransmitter reward (e.g., dopamine) coming from being declared the winner at the expense of everyone else, the reward is now associated with working as part of a larger group,” explains Dr. Jon Freeman.

An example of cooperative games that build strong social skills is Role-playing Games (RPGs), like Dungeons & Dragons and Pathfinder. Players meet in small groups and work together under the game’s rules to accomplish imaginary tasks, but they’re using tons of interpersonal skills too.

“By RPG games’ very nature, players are required to interact with others, problem-solve how to attain a shared goal, and then divvy up the treasure when the goal has been attained.

Very often, survival requires help from another player,” says Dr. Jon Freeman. “So, throughout the experience, players are simultaneously considering their own characters plus how their character interacts with other players in the group and how others perceive their character.

If we can teach kids to verbalize thoughts and practice conflict resolution in games, the hope is they will have better outcomes later in life in difficult social situations.” Heather Bernt-Santy, M.A.ED., aka That Early Childhood Nerd, sums it up when she says, “If you limit the play, you limit the learning.” So, shall we play a game?

10 Best-Selling Board Games That Teach Specific Social Skills

If you’re sold on the idea but are unsure what to play next, here’s a list of 10 beloved board games that experts recommend, kids love and are favorites in our house. If you want to test drive some of these before buying them, many libraries have board games you can borrow for free, just like books!

1.Sneaky Snacky Squirrel Game

Sneaky Snacky Squirrel Game is for 2-4 players | Ages 3-6 | Social Skills: Waiting Your Turn, Perseverance, Sportsmanship For five years, it’s been the best-selling preschool game for a reason. It’s easy to play. Little kids love to spin the spinner and feed their squirrel five different colored acorns. While you might be in the lead one minute, you may get a strong breeze next and have to return your acorns and start again. It’s a big winner with the four-year-old in our house!

2. Candyland

Candyland is for 2-4 players | Ages 3+ | Social Skills: Waiting Your Turn, Perseverance, Sportsmanship, Following Instructions For over 70 years, this adored, easy-to-understand game set within a kids’ dreamland of candy has been a go-to for families. While it seems simple, it introduces the concept of rules, turn-taking, following directions, and winning and losing to preschool-aged kids. All the candy-themed elements are a hit with any treat-obsessed kid, too!

There is also a Unicorn Candyland game as well!

3. Zingo

Zingo is for 2-6 players | Ages 4+ | Social Skills: Sportsmanship, Following Instructions, Attention Skills It’s Bingo with a Zing! Fifty million families have purchased this kid’s favorite, award-winning Toy of the Year. Slide the zinger, make a visual match, and fill your picture bingo card to win! We’ve been playing this game regularly for years in our house, and it’s so much fun no one realizes it’s teaching reading fundamentals as well.

4. Richard Scarry’s Busytown, Eye Found It

Busytown, Eye Found It is for 1-6 players | Ages 4+ | Social Skills: Collaboration, Teamwork, Following Instructions If you want to introduce your young child to the fun of board games but they are still getting used to losing, this game is for you. While the game’s goal is to move your piece through the board, no one wins until everyone gets to the end. This approach focuses the fun on playing and not necessarily winning, keeping the tears away.

5. Ticket to Ride

Ticket to Ride is for 2-5 players | Ages 6+ | Social Skills: Sportsmanship, Following Instructions This award-winning board game is so popular that they released a Juniors version so younger kids can get in on the fun (and improve their social skills too). If your train-loving toddler is now older, give this beloved cross-country train adventure board game a try! Players collect and play cards to own railway routes connecting cities like Miami and Seattle all across America.

6. Uno

Uno is for 2-10 players | Ages 7+ | Social Skills: Sportsmanship, Following Instructions, Attention This classic game that’s “easy to pick-up and hard to put down” has been played for 50 years. While it seems like a fun, competitive race to get rid of your cards first, kids are practicing laser-focused concentration, following directions, and being a good winner and loser. This game is perfectly sized to bring along on your next family trip! The size of a phone, you can even fit it in your carry-on for in-flight fun!

7. Lattice Hawaii

Lattice Hawaii is for 2-4 players | Ages 8+ | Social Skills: Attention, Following Instructions, Sportsmanship

With more than eight awards to its name, this game is beloved by people of all ages. Described by the creator as a mix of Rummy, Sudoku, and a Rubik’s Cube combined with inspiration from Hawaiian myths, give this fast-paced tile-based game a try.

8. King of Tokyo

King of Tokyo is for 2-4 players | Ages 8+ | Social Skills: Following Instructions, Sportsmanship, Confrontation Created by the same game designer behind Magic the Gathering, it’s not a surprise it’s won many awards, including Best Family game. My eight-year-old loves the chance to fight mom, dad, and his sister in an acceptable manner! The fact that you’re playing mutant monsters, giant robots, and weird aliens destroying the city to become The King of Tokyo doesn’t hurt either.

9. Pandemic

The Pandemic board game is for 2-4 players | Ages 8+ | Social Skills: Teamwork, Collaboration There’s nothing like the challenge of saving humanity from a pandemic to get a family or group of friends working together! This multi-award-winning cooperative board game gives each player a role like a medic, scientist, quarantine specialist. The group recognizes and applies the strength of each player’s part to cure a deadly disease before it’s too late.

10. Settlers of Catan

The Settlers of Catan game is for 3-4 players | Ages 10+ | Social Skills: Sportsmanship, Confrontation, Attention This 25-year-old board game, bought by 20 million people, has been called the most beloved board game of all time by table-top enthusiasts. And it’s definitely one of the favorites in our house. The countless ways you can develop the Island of Catan lends to endlessly fun replays of the game. Players as young as six can enjoy Catan with their Junior pirate-themed version with a simpler playing style. This article originally appeared on

Originally posted 2021-05-04 22:09:00.

Do You Need Methylfolate for Depression? Everything you NEED to Know!

Depression, just like anxiety is caused from too many toxins in our bodies or a nutrient deficiency, just like any disease. Have you ever heard of using methylfolate for depression? If not, now you have and I will cover all of the benefits and the best products to try!

Why is Methyl folate for depression?

What is Methyl folate? It is actually a folic acid form which is also known as levomefolic acid. Methyl folate is the active form of folic acid/ folate. Folate is responsible for creating our happy/ pleasure neurotransmitters serotonin, epinephrine, and dopamine.

Methyl folate deficiency is a major cause of low serum folate and low RBC (red blood cell) levels in blood. These are in turn major drivers of depressive symptoms. Till date, methylfolate has been studied to show positive effects in reducing depression with negligible or no side effects.

Research studies in the real world shows individuals with depression consuming L-methylfolate have revealed significant decrease in depressive symptoms. Among those, administration of methylfolate to 67.9% showed patients responding to it, with even 45.7% of them experiencing remission of depression within 12 months.

12 months may sound like a long time but this is only with a single nutrient and if you have suffered for many years then this could be a huge relief for you.

Folate is responsible for creating our happy/ pleasure neurotransmitters serotonin, epinephrine, and dopamine.

(Miller A. L., 2008)

This is the best Methyl Folate (MTHF)

Buy the Optimized Methyl Folate [image error] What does methylfolate do for the body?

Methylfolate is needed for the smooth occurrence of the methylation cycle. It is also for the brain to synthesize healthy amounts of the hormones serotonin, dopamine, and norepinephrine. It also boosts the formation of healthy cells, especially red blood cells in the body.

Folic acid supplements may come in different forms but most of them are used to treat low folate levels and certain types of anemia.

In addition, methyl folate creates methionine an amino acid and a metabolite of this is known as SAMe. SAMe has been studied to fight depression by (Miller A. L., 2008)

Is there a difference between folate, methylfolate and L-methylfolate?

Folic acid, popularly known as folate, is most widely used for its capabilities of preventing birth defects. However, this particular vitamin B is constantly under research to check its efficiency in combating depression. The latest study reveals that blood levels of folic acid were found to be much less in people with depression compared to others.

Methylfolate is called by different terms – Methylfolate, 5-MHTF, and MTHF. Methylfolate actually exists in two distinct isomers, the “L” or “6S” isomer is the active form, and it is also known as Levomefolate, L’5-MTHF, L-methylfolate and L-5-methyltetrahydrofolate and (6S)-5-methyltetrahydrofolate, and (6S)-5-MTHF.

What B vitamins are good for depression?

Vitamin B-12 and other B vitamins play a significant role in synthesizing brain chemicals that affect mood and other major brain functions. Research shows that low levels of B-12, vitamin B-6, and folate are linked to depression.

B-12 has been reported to delay the effects of depression and in combination with Vitamin B-6 and Folate (methylfolate). (Sangle et al., 2020)

What is the best methylfolate to take?

Methyltetrahydrafolate is the best form of methylfolate to consume. That’s the long spelling of it but most people refer to it as MTHF.

There are a few great brands that make this product but the one I recommend is the one by Life Extension. It is 1,000 mg or 1 gram and 180 capsules, giving you a a high amount lasting you a few months of methyl folate for depression. If you have absorption issues Superior Source is sublingual (taken under the tongue). It can be absorbed faster when put under your tongue.

Who should not take methylfolate for depression?
You should not take methylfolate if you have any one or more of these conditions:Allergic reaction to folic acid or L-methylfolatePrevious intolerance to such medicationsConsult a doctor and inform about any previous medical history of seizure, epilepsy, vitamin B12 deficiency or pernicious anemia.Does methylfolate give you energy?

L-methylfolate does not give a boost of energy directly but it is a driving agent in it indirectly. It is responsible for synthesis of the feel good hormones by our brain – serotonin, dopamine, and norepinephrine that actually helps in alleviating depression.

The methylation cycle is necessary to produce ATP in the body, keep the energy levels high, and fight depression. Methylfolate is only responsible for a smooth functioning of the methylation cycle.

To summarise, taking L-Methylfolate as a supplement does help combat depression and related symptoms. The MTHFR gene and L-methylfolate together also plays many important roles in our body. Some of these include repairing DNA, boosting the immune system, elimination of toxins from the body, energy production, and more – that ultimately leads to a boost of energy.

How much Methylfolate for depression is too much?

Methylfolate is a form of vitamin B which cannot be stored in the body for future use. Thus even if you take more than what your body will actually need, it is not going to benefit you in any way.

Essentially your body pees out whatever you don’t use! This makes it very hard to overdose, because you have to take into account gut issues or previous medication use that may limit the absorption of folate or methylfolate.

The normal amount prescribed or safe for consumption by a person not pregnant is about 400 mcg. Pregnant women can be advised to consume 400 to 800 mcg a day in order to help prevent neural tubal defects.

Finally, consuming more L-methylfolate than the required amount is not likely to cause life-threatening events. Do further research on your personal needs to avoid overconsumption for prolonged periods may cause minor intoxication.

Does methylfolate help with anxiety?

Research studies show prominent effects of methylfolate helping to combat anxiety. L-methylfolate is used by the brain to synthesize sufficient amounts of serotonin, dopamine, norepinephrine, that in turn helps in boosting the mood.

Vitamin B5 promotes normal functioning of the adrenal glands, which is actively responsible in reducing stress and maintaining anxiety levels within normal.

Next, Vitamin B9 and vitamin B12 are very essential in maintaining a balance between depressive symptoms. Vitamin B6 along with magnesium also helps combat anxiety. To learn more about nutrients for anxiety, check out my blog on the nutrient deficiencies that could be causing your anxiety.

Does vitamin D3 help depression?

An 8 week study revealed that weekly administration of Vitamin D3 of 50,000 IU enhanced depression scores in patients suffering from MDD (Major depressive disorder). If you are under 80 ng/ml blood serum levels, you may want to supplement with 10,000 I.U.s per day. Furthermore, retest your vitamin d levels after supplementing for a while to know where your levels are at. Here are the vitamin Ds that I love: Nivagen 50,000 I.Us , Bluebonnet Liquid 5,000 I.us

I recommend two Vitamin Ds the Nivagen is 50,000 I.Us is a once per week capsule. If you are sick you can take 1 per day for the first 3 days of sickness.

In contrast, the Bluebonnet Liquid 5,000 I.Us is good for the whole family. If you don’t want to buy a separate one for your kids and yourself. Also, with 5,000 I.Us per drop it is long lasting and liquid is absorbed faster. Just make sure you put it under your tongue for faster and better absorption.

Some symptoms/ results of Vitamin D deficiency include Asthma, Auto Immune Diseases, Diabetes, Moodiness, frequently sick. I have an article to help you with that, it’s all about Vitamin D foods and the benefits of Vitamin D consumption.

References:

Miller A. L. (2008). The methylation, neurotransmitter, and antioxidant connections between folate and depression. Alternative medicine review : a journal of clinical therapeutic, 13(3), 216–226.

Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (2020). Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression. Cureus. https://doi.org/10.7759/cureus.11169

Originally posted 2021-03-26 18:46:02.