12 Prescriptions for Creating a Brain Healthy Life – Part 2

In Part 1 of this blog series, you discovered how brain health is the key to a happy, successful, and fulfilling life, and we outlined the first 6 prescriptions for creating a brain healthy life.

Here are the remaining 6 prescriptions:

7. LEARN BRAIN HEALTHY WAYS TO DEAL WITH PAIN

Chronic pain can have a negative impact on a number of areas of life, such as sleep, mood, memory, and concentration. It can also change the way the brain functions. Brain SPECT imaging has taught us that the use of some chronic pain medications, such as opioids, may be harmful to brain function. Long-term use of these medications makes the brain look toxic, like people who drink too much alcohol.

This is not to say we must completely rule out pain medications, they can be necessary until other treatment options are available. Possible alternative treatments for pain are fish oil, acupuncture, music therapy, and hypnosis.

Pain and depression tend to go hand in hand. For some people, taking the natural supplements saffron or SAMe may be helpful for both.

Again, there are many natural ways to help the brain. Of course, you should talk to your doctor before starting or stopping any medications or supplements. If your physician does not know much about natural supplements, a naturopathic doctor or an integrative/functional medicine physician can be helpful.

8. YOU NEED A BRAIN HEALTHY DIET

Fuel your brain with foods that nourish it. What does a brain healthy diet include?
• Lean protein, such as turkey or chicken (choose antibiotic-free, hormone-free options when possible).
• Low-glycemic, high-fiber carbohydrates that do not raise your blood sugar, such as whole grains and green leafy vegetables.
• Healthy fats that contain omega-3 fatty acids found in foods such as tuna, salmon, avocados, and walnuts.

• Adequate hydration. Anything that dehydrates you—such as alcohol, caffeine, excess salt, or not drinking enough fluids—is bad for the brain. Drink plenty of water to keep yourself well hydrated.

9. PHYSICAL EXERCISE

Physical activity is literally the fountain of youth because it boosts blood flow to the brain, plus it increases chemicals that are important for learning and memory and stimulating the growth of new brain cells. Research, including a 2014 study, show that physical activity improves mood, anxiety, and even cognitive health. In one study in the Archives of Neurology, exercise was shown to lower the risks of cognitive decline and dementia in older adults. Exercising for 30-45 minutes 3 or 4 times a week is all you need. One of the simplest exercises is to walk fast like you’re late to be somewhere.

10. MENTAL EXERCISE

When it comes to brain health, mental exercise is just as important as physical exercise. If you stimulate new brain cells with new learning, they connect to other cells and become part of the fabric of your brain.

Learning new dance steps is a great mental exercise because it involves learning, coordination, music, AND physical exercise. All those things are great for your brain. Crossword puzzles, learning a musical instrument, or exploring a new language can also help. The key is consistently finding new mental exercises to try.

11. NOTICE WHAT YOU LOVE ABOUT YOUR LIFE A LOT MORE THAN WHAT YOU DON’T LOVE

Dr. Amen once did a study with psychologist Noelle Nelson on the power of appreciation. He scanned her twice: once when she was focused on what she loved about her life, and then again while she focused on what she hated about her life. The scans were radically different. The loving scan looked healthy, while the hateful scan showed negative changes in activity in several important areas of her brain involving emotions and memory.

Other studies have found that focusing on negative thoughts changes the brain in a negative way. Creativity, learning, and imagination all go DOWN with negative emotion while focusing on positive, happy, hopeful thoughts helps both the brain and you work better.

Here is a simple exercise: Write down 5 things you are grateful for EVERY DAY and then meditate on these things throughout the day.

12. NOTICE WHAT YOU LOVE ABOUT OTHER PEOPLE A LOT MORE THAN WHAT YOU DON’T LOVE

Spending time with family, friends, coworkers, and even acquaintances is a part of necessary social interaction as humans. However, with social interaction and with certain types of people in our lives, these situations can be stressful and anxiety-provoking. We’ve all been there. To start, it’s beneficial to surround yourself with positive energy and disassociate from the negative people in your life who don’t contribute to your overall happiness. Then you can focus on the people who truly benefit you and your development throughout life.

The next step is to also be a positive light in people’s lives—focusing on what you love about the meaningful people in your life and being a source of support for them when they need help.

Finally, when you think about the people in your social circle, focus on how they bring joy into your life. By directing your attention to what makes you happy, you will positively influence your brain function and be happier.

CONCLUSION

As you have seen in this 2-part blog series, there are many natural ways to optimize your brain and your mind. You CAN create a brain healthy life by learning how to love and care for your brain, and by focusing on what you love about your life. Take what you have learned here to develop your brain healthy life and teach it to others, including your family members, coworkers, friends, fellow churchgoers, and more. By creating brain healthy families, businesses, and communities, we ALL benefit.

If you’re having mental, emotional, or cognitive health issues, it could be a sign that your brain could benefit from optimization. During these uncertain times, your overall brain health and well-being are more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time.

At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.