Our brains, like our bodies, bear the marks of a lifetime of experiences. But what if we could slow down this aging process? Or even improve our brain function as we grow older?
This thought struck me while watching clips from the US Presidential debate. It was hard not to notice the cognitive decline in the candidates. It made me wonder: How can we keep our brains sharp and resilient as we age?
I recently delved into the fascinating work of Dr. Daniel Amen, a renowned but somewhat controversial brain disorder specialist. Dr. Amen is the author of over 30 books, including the New York Times bestseller, Change Your Brain, Change Your Life. His research underscores the vital connection between brain health and overall physical well-being, emphasizing that a healthy brain is crucial for a healthy body and mind.
Dr. Amen and his team have scanned the brains of over 250,000 people, including veterans, individuals with ADHD, and even convicted murderers. Their findings reveal that different cognitive disorders manifest in distinct brain structures. For instance, the brains of murderers often show abnormal activity in the prefrontal cortex, which is involved in empathy, judgment, and forethought. People with typical ADHD exhibit decreased blood flow in the prefrontal cortex, cerebellum, and basal ganglia, areas that help produce dopamine.
This research suggests a need to focus on brain health alongside mental health. If we consider the brain as hardware and the mind as software, deficits in the brain’s physical structure can impair mental functioning, just as defects in the mind can affect the brain’s performance.
Dr. Amen’s most significant finding is that brain health is deeply intertwined with physical health. Poor physical health can negatively impact brain function, leading to cognitive decline and poor mental health. So, how can we optimize our brain health?
Our brains are ‘plastic’; we can change how they operate. Here are 11 strategies promoted by Dr. Amen to improve our brains, and consequently, our minds. See how many you already practice!
Blood Flow Strategies
- Exercise: Engage in 30 minutes of physical activity daily.
- Diet: Eat foods that boost blood flow, such as beets and cayenne pepper.
Retirement and Aging Strategies
- Lifelong Learning: Incorporate new learning experiences into your daily routine, regardless of age.
Inflammation Strategies
- Anti-Inflammatory Diet: Increase intake of omega-3 fatty acids through fatty fish (like salmon or anchovies) and supplements (fish oil, probiotics, curcumins).
Genetics Strategies
- Early Screening: If you have a family history of dementia, prioritize brain health and get screened early for memory issues.
Head Trauma Strategies
- Healing: Use hyperbaric oxygen therapy for past head injuries and protect your head from future injuries.
Toxin Strategies
- Detoxification: Avoid toxins and support detoxification through the kidneys (drink more water), gut (eat more fiber and organic foods), liver (quit smoking, limit alcohol, eat brassicas), and skin (exercise and take saunas).
Mental Health Strategies
- Healthy Habits: Adopt brain-healthy habits, including daily physical activity and good nutrition. Eliminate Automatic Negative Thoughts (ANTs) and seek professional help for mental health issues.
Immune System and Infections Strategies
- Boost Immunity: Increase vitamin D intake and consume onions, mushrooms, and garlic. For lingering infections like long COVID or Lyme disease, consult an integrative or functional medicine doctor.
Neurohormone Strategies
- Hormone Levels: Have your healthcare provider test and optimize your hormone levels if necessary.
Diabesity Strategies
- Diet: Follow a brain-healthy diet, eliminate sugar, and be mindful of calorie intake.
Sleep Strategies
- Rest: Aim for 7-8 hours of sleep per night and develop a relaxing nightly routine.
These strategies form an acrostic: the first letter of each spells BRIGHT MINDS. Indeed, a brighter mind leads to a brighter life.
To complement these strategies, it’s essential to maintain a balanced lifestyle that incorporates physical activity, a nutritious diet, and mental exercises. Engaging in activities like puzzles, reading, or learning a new language can keep the mind sharp. Social connections also play a critical role in brain health. Regular interaction with family and friends can provide emotional support and mental stimulation, both of which are vital for cognitive well-being.
Furthermore, managing stress is crucial. Chronic stress can negatively impact brain health, leading to issues like anxiety, depression, and cognitive decline. Techniques such as mindfulness, meditation, and yoga can help reduce stress levels and promote a sense of calm and balance.
Dr. Amen’s message resonates deeply: nurturing our brains is key to a healthier, happier life. This aligns with Younger For Life’s approach, which is rooted in lifestyle medicine—making your lifestyle your medicine. Our comprehensive programs in cardio, resistance, flexibility, and recovery, alongside the expertise of our Allied Health Professionals, all contribute to promoting overall health, brain health, and mental well-being.
Here’s to your increasingly healthy brain!
Written by Melissa McCulloch
