8 brain health tips, according to Dr. Daniel Amen

Some people think about famous people, and others like athletes or politicians, but I think about medical experts like Dr. Daniel Amen. As the author of 10 New York Times best sellers, psychiatrist and founder of Amin Clinics (where he has examined the brains of more than 210,000 patients), Dr. Amen it is which expert on how to make your brain healthy. Why should we care about our brain health? Some of the most common diseases in the world are directly linked to your brain, including Alzheimer’s, PTSD, depression, and anxiety, but the brain is often overlooked during health screenings. It is only when the symptoms worsen that the brain finally addresses it.

Dr. Amen is working to change that trend and shed light on why maintaining a healthy brain is just as important as maintaining good health. By ensuring that our brain is healthy, we can avoid harmful diseases and live a long and healthy life. Next, tips on how to maintain optimal brain health Dr. Amen supports every patient.

Dr. Daniel Amen

psychiatrist, Adult and Child Psychiatrist, and founder of Amin Clinics

Dr. Daniel Amen’s mission is to end mental illness by creating change in brain health. It is dedicated to providing education, products, and services to achieve this goal.

1. Score 7-9 character hours of sleep per night

We all know what it’s like to wake up from a bad and a good night’s sleep, but how exactly does sleep affect our brains? When we sleep, we enhance cognitive function. Getting a good night’s sleep improves attention, memory, problem solving, creativity, and many other areas of thinking. On the other hand, frequent poor sleep can lead to a higher risk of depression and disability. One study even looked at the connection between sleep, memory, and aging and found that as we age, our sleep habits worsen, which leads to the cessation of long-term memory formation. Dr. Amen emphasizes the importance of prioritizing sleep for good brain health by eliminating anything that can interfere with your sleep, such as caffeine or alcohol. If you’re still struggling, he suggests looking into supplements like magnesium, L-theanine, and 5-HTP, or trying hypnosis.

2. Eat brain-healthy foods

Fun fact: Some foods are better for your brain than others. In his cookbook Change your brain, change your body, Amen provides recipes and tips on how to cook for your brain. Dr. Amin emphasizes increasing omega-3 fatty acids by eating fish or fish oil as recent studies have shown that foods containing omega-3 fatty acids can improve emotional balance. He recommends drinking plenty of water as your brain is 80% water and even a little dehydration can raise stress hormones, which can damage your brain over time. Finally, he recommends boosting antioxidants to reduce the risk of cognitive impairment. Some fruits and vegetables that contain antioxidants include blueberries, blackberries, strawberries, spinach, raspberries, Brussels sprouts, broccoli, beets, avocados, and kiwi.

3. Exercise your brain 15 minutes a day

Einstein said that if a person studies a subject for fifteen minutes a day, every day for a year, he will become an expert. Dr. Amen often use this word like the brain is the muscle, and the more you use it, the better it will work. Learning increases blood flow and activity in the brain, if you go a long time without learning, you start to lose some connections in the brain and can struggle with learning and memory. But learning doesn’t mean you have to sign up for a course (although that’s also an option). It can also mean reading, playing an instrument, learning a new language, starting a new hobby, meditating, and playing games like Scrabble or chess.

4. Improves blood flow throughout the body

Recently the wife of The Diary Of A CEO by Steven Bartlett podcast, Dr. Amen discussed the effects of blood flow to the brain. Healthy blood flowing throughout the body is how we live, Dr. Amen says that certain things can affect your blood pressure, including caffeine, alcohol, nicotine, marijuana, and a sedentary lifestyle. It may not be something that comes to mind when it comes to good blood circulation, but reducing your intake of certain foods and making sure you exercise 30 minutes a day means you’re well on your way to achieving There. If you sit at a desk most of the day, try to take a little time for a walk or invest in a chair.

5. Stay social

As humans, we care about people. Our survival depends on our connections with others, so it’s no surprise that a lack of social interaction can damage our brain health. A new study favoriterom and Journal of Gerontology showed that social interaction with older adults can have an impact on healthy aging and protect against dementia. We keep our brains active when we communicate by talking, listening, and learning. On the other hand, loneliness can lead to depression, anxiety, and even addiction. As a social-relationship expert Julianne Holt-LunstadIt was found that the damage of loneliness is associated with smoking 15 cigarettes per day. Although spending time alone is good for our health, the constant feeling of loneliness is not.

6. Maintain good oral care

It turns out that brushing and flossing your teeth regularly is good for a lot more than just oral care. Education It has recently been shown that gum disease, tooth loss, and other signs of poor oral health can affect your brain health, especially your risk of stroke. A study conducted by the American Stroke Foundation found that those with poor oral care (cavities, missing teeth, needing dentures) represent a 24% increase in white hyperintensities visible on MRI images . In other words, those who suffer from oral diseases in general have increased damage to the structure of the brain. So if your dentist can’t convince you to brush, do it for the health of your brain.

7. Protect your head from injury

If you have seen the movie Confusion, you know why protecting your brain from injury is important. Although the skull is large and strong, the brain is soft, and only one injury can cause serious damage, Dr. Amen shared. There are simple steps you can take to protect your head from injury such as wearing a helmet, wearing a seat belt, and staying away from heavy contact sports, but there are also other ways to avoid injuries that may not be obvious. light. Injury to your brain is not just injury; Emotional trauma also affects the brain and can leave lasting effects, so talking to a licensed therapist to work through trauma can help heal the brain over time.

8. Love your brain

Dr. Amen shared that he started looking into his brain when he did his research and saw it for the first time. It really took a brainstorm to finally start taking care of him. Of course, most of us won’t have the experience of seeing our brains (like I would like to), but that doesn’t mean we can’t start taking care of them. Ask yourself the question, “Is this good for my brain?” in your daily life will make following the above tips easy until one day they will become part of your creative process.

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