Wellness Blog

Healthy and Not-So-Healthy Ways to Boost Your Energy

Do you feel exhausted all day, even after a full night's sleep? Are you too tired to have fun? We’re constantly on the run, trying to juggle all the things we have to do with all the things we want to do. And in order to make it in today’s fast-paced world, you’ve got to stay focused with plenty of energy – both physical and mental. As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue. However, there are good and not-so-good ways to increase your energy! On Wednesday, September 16th, I was featured on The Dr. Oz Show “Energy Pick-Me-Ups That Won’t Make You Crash,” that explored healthy and not-so-healthy ways to boost your energy. As part of the show, Dr. Oz came to Amen Clinics NY for quantitative electroencephalography (QEEG) brain scans (a painless and non-invasive procedure) in order to demonstrate the effect caffeine e-cigarettes have on the brain and body. Caffeine e-cigarettes, also known as vaporized caffeine, are a new form of energy stimulant. We used QEEG because it measures the brain’s electrical activity in the form of brainwave patterns, which is an indicator of how your brain cells are communicating, and is used to evaluate brain function. We look at 5 main types of brainwaves: Delta: very slow waves seen mostly during sleep Theta: insight, creativity and daydreaming Alpha: calm and focused Beta: focused High Beta: heightened attention and anxiety Additionally, QEEG can be used to track the changes in brain function from various interventions such as neurofeedback, supplements, medication or, as in the case of Dr. Oz, vaporized caffeine. Dr. Oz underwent one QEEG before smoking the vaporized caffeine to establish his baseline information. Then he underwent another series of them while he smoked vaporized caffeine. The results? The effects of the vaporized caffeine showed lower delta and theta waves (better energy), higher alpha waves (more alert), BUT lower beta waves, which could decrease a person’s judgment. In preparation for filming The Dr. Oz Show, we did preliminary QEEG studies on the effects various commercially available stimulants have on the brain: Energy drinks (containing caffeine and sugar) – Lowered the slow brain waves (delta and theta) which is consistent with better energy. However, the relaxation (alpha) and focus (beta) brain waves were also lowered, which is consistent with a lower sense of peace and concentration. This is definitely not a good idea! Caffeine (from a strong cup of coffee) – Lowered the relaxation (alpha) and focus (beta) waves, which again, is consistent with a lower sense of peace and concentration. This also may not be a great idea for many people. Still think that extra cup of coffee or energy drink is harmless? Think again. Excess, long-term caffeine use is associated with dehydration (which can harm your body in numerous ways), stress on your heart, high blood pressure, sleep issues, moodiness, jitteriness, and headaches, to name a few. Relying on caffeine and energy drinks makes you feel worse in the long run by causing your system to crash, burning out your energy reserve, and constricting your blood vessels (NOT what you want for your brain!) So, we’ve established some of the not-so-good ways to boost your energy. What about the good ways? We also did preliminary QEEG studies on three people to observe the effects of our Focus and Energy supplement from BrainMD Health. Here’s what we found: [wc_box color="secondary" text_align="left"] Patient #1 … Increased focus (beta) brain waves. Patient #2 … Marked reduction in theta waves, which is consistent with better energy and less daydreaming. Patient #3 (Dr. Amen) … I really felt its effects; it lowered sleepy brain waves (delta) and raised my beta and high beta waves, which is consistent with focus. [/wc_box] There are healthy and no-so-healthy ways to boost your energy. From my clinical experience and this small case series, I prefer Focus and Energy (link to the product page). Plus, it is always very important to protect your energy by eating right, getting good sleep, and staying away from things that don't serve your brain, such as caffeine and alcohol. If you want to learn more about improving your energy and having a healthier brain, you can order a copy of my new book, Change Your Brain Change Your Life, Revised and Expanded 2015. Click here for more information. Over the past 25 years, Amen Clinics has helped tens of thousands of people change their brains and their lives! If you feel that you or a loved one could benefit from an evaluation, contact the Amen Clinics Care Center today or call 888-288-9834.

Benefits of Brain-Directed Herbal Supplements

Dr. Oz did a show on healthy ways to boost your energy and less-than-healthy ways to boost your energy. As part of the show Dr. Oz came to Amen Clinics in Manhattan for brain QEEG brain scans. QEEG measures electrical activity in the brain. We did one at baseline, and another series of them while he was smoking vaporized caffeine, a new form of energy stimulant. The effects of the vaporized caffeine showed lower delta and theta waves (better energy), higher alpha waves (more alert), but lower beta waves, which could decrease judgment. To prepare for the segment, we did preliminary QEEG studies on the effects of various commercially available stimulants on the brain: Energy drinks (caffeine and sugar) … Lowered the slow brain waves (delta and theta) in the brain, consistent with better energy. But they also lowered the relaxation (alpha) and focus (beta) brain waves, consistent with lower sense of peace and concentration. This is definitely not a good idea. Caffeine, from a strong cup of coffee, lowered relaxation (alpha) and focus (beta) waves, consistent with lower sense of peace and concentration. This may not be a great idea for many people. We then did three people on our Focus and Energy supplement from BrainMD. Patient #1 … Increased focus (beta) brain waves. Patient #2 … Marked reduction in theta waves, which is consistent with better energy and less daydreaming. Patient #3 (me) … I really felt its effects, lowered sleepy brain waves (delta) and raised my focus (beta and high beta waves), which is consistent with focus. The real key to boosting your physical and mental energy as well as mental focus, is finding nutritional support that gives, but doesn’t take. The Amen Clinics testing showed multiple benefits from a smartly formulated brain-directed herbal supplement designed to enhance mental focus and energy The supplement is BrainMD Health’s very own Focus and Energy formula. The positive energy and mental focus benefits are not too surprising considering the selection of ingredients were made by Dr. Amen himself based on findings from clinical research. As you will learn in this short video featuring Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, Focus and Energy is made up of several potent herbal extracts that support focus and energy naturally through many channels, not just one or two. This is the key to its efficacy and why it benefits so many people, like you, who are seeking a real energy and mental focus boost! https://www.youtube.com/watch?v=5YV0T9XrgMY Focus and Energy Explained Focus and Energy is loaded with a substantial amount of decaffeinated green tea—roughly 600 milligrams! Research shows that green tea catechins boost circulation to the brain. They also support optimal function of the nerve cells. Both are good for optimal mental function. The formula combines several adaptogenic herbs too, which help the body to deal with stress and adjust to change. Who doesn’t need support in combating stress and life’s curve balls? Specifically, Ashwagandha, a long-established Ayurvedic herb, is provided in a highly concentrated, standardized form called Sensoril. It has been clinically studied for its mood- and memory-boosting properties as well as calm support. Also included are the adaptogenic herbs rhodiola and panax ginseng – both very high quality extracts that provide stress support, help to raise brain energy and help the brain and body adjust to the circulation boost from the green tea extract. Last, choline, which is now classified as a vitamin, is included to help regulate overall functioning of the nerve cells. Focus and Energy’s strength and efficacy stem from this unique combination of well-studied herbs and nutrients supporting energy and focus on multiple levels. If you have issues either with your energy or you need to focus so you can perform better, consider skipping the short-term caffeine fix and trying a healthier solution with Focus and Energy.

BrainMD Health Has Arrived!

“There is no question in my mind that nutraceuticals have powerful, positive effects on your brain. That’s why I started BrainMD Health.” – Daniel G. Amen, MD   BrainMD Health has arrived! Founded by board-certified psychiatrist, clinical neuroscientist and brain imaging expert, Dr. Daniel Amen, BrainMD Health (formerly The Amen Solution) offers the very best research-based, brain-directed products to support your memory, mood, focus, stress relief, craving control, energy, sleep, weight – and so much more. BrainMD includes all the same winning formulas many of you have come to know and rely upon under The Amen Solution name, but now with a number of updates based on the very latest research to optimize benefits! Our new BrainMD name more accurately reflects the professionalism and efficacy of our outstanding supplements, and you will find that the vibrant new packaging is simpler and easier to read. On top of that, for regular and new visitors alike, our gorgeous new website incorporates several fresh features to make it easier for you to navigate and use! A few highlights include: Brand new, highly engaging product pages A cutting-edge blog featuring articles and videos with brain health-related information and research The timesaving ability to sign in directly from social networks with a mere click of a button. A new trial program for Brain and Body Power! (coming in October) There’s much more, of course. We encourage you to visit the new website and explore it for yourself! And be sure to check out our FAQs page to answer any questions you may have and get detailed information about the BrainMD Health name and formula changes. But before you do, please view the short video message below from Dr. Amen himself. You’ll discover the origins of BrainMD Health and why Dr. Amen is such a passionate believer in the power of nutritional supplements! The origins of BrainMD truly started in 1989, when Dr. Amen founded the Amen Clinics, a specialized group of psychiatric clinics that use sophisticated brain imaging tools to help guide and personalize treatment for patients. Since that time, Dr. Amen and his colleagues have built the world’s largest database of brain scans related to behavior totaling nearly 115,000 scans on patients from 111 countries! Dr. Amen started to study natural supplements more than 20 years ago because he was often horrified to see the effects some psychiatric medications had on the brain. He found that in his practice, sometimes the very medications intended to help patients made them worse. Through careful research, Dr. Amen discovered natural supplements that supported brain health in powerful ways. But perhaps most moving to him personally was to witness how a nutraceutical program helped his seven-year-old niece “Jennifer” who had been struggling with her schoolwork and emotional outbursts. “When I scanned Jen, she had a brain that was working way too hard,” Dr. Amen recalls. Deciding to forgo stronger prescription medication, Dr. Amen made the radical decision to turn up Jen’s “natural calm button” with the support of nutritional supplements. It worked. She began achieving excellent marks in school and became much more pleasant to be around. Now 20 years later, she just graduated from law school and is getting ready to take the BAR exam. “That experience had a lasting effect on me,” Dr. Amen says. “There is no question in my mind that nutraceuticals have powerful, positive effects on your brain. That’s why I started BrainMD Health.” BrainMD Health leverages everything Dr. Amen and his colleagues have learned at the Amen Clinics to help people just like you have better brains and a lifetime of success. Welcome to BrainMD Health!

Snacks That Help You Lose Weight When You're Hungry

Have you ever noticed slim people who eat frequently, but manage to avoid packing on pounds? Well, there’s a reason for that. It turns out that healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Yes, eating the right kind of snack between balanced meals can actually help you achieve your weight loss goals! That’s because healthy snacks: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Keeping your blood sugar stable is also very important to healthy brain function. Sounds pretty good, doesn’t it? Well, there’s more. Sensible snacks also fight mid-morning fatigue, mid-afternoon carb craving, and mindless evening grazing – one of the chief culprits in weight gain. Think of it like the turtle and the hare. Slow and steady like the turtle, healthy snacks help you sustain balanced energy to go the long distance. Whereas crash diets, like the hare, start out fast and furious with loads of promise, but burn out long before the goal is reached. It’s no wonder a study published in the Journal of the American Dietetic Association¹ found that both people whose weight was already normal and dieters who had successfully slimmed down ate more snacks, compared to overweight participants! The key is to know how often you need to snack to maintain or achieve a healthy weight, and what snacks are best. The researchers reported that the best eating plan for weight loss or maintenance was three meals and two snacks daily. Our own Tana Amen, BSN, RN, the NY Times bestselling author of “The OMNI Diet,” recommends that your healthy snack include the following: Protein: 7 to 10 grams (equal to about 2 tablespoons of hummus or guacamole or a slice of turkey or 2 tablespoons of whole, raw nuts or seeds.) Healthy fats: 3 to 15 grams. Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies—or a serving of low-sugar fruit such as berries or tart apples. Tana also offers the following helpful tips: Do not confuse planned healthy snacks with a continual graze. Giving your digestive system a rest between snacks and meals is important so that you aren’t releasing insulin all day! Be sure to plan and prepare your meals in advance. You will be less likely to be drawn into "zombie mode" and mindlessly munch when hungry, traveling or tired. Plan delicious and healthy snacks. Let them work for you and help you to achieve and maintain a healthy weight. Remember, slow and steady wins the race. Enjoy!     References 1. Bachman, JL, et al. Eating frequency is higher in weight loss maintainers and normal weight individuals as compared to overweight individuals. J Am Diet Assoc. 2011 Nov: 111(11):1730-4.

Amen Clinics Testimonials

Dear Dr. Amen, I have been thinking of writing this review for months! I want to share with people how effectual both of the above products were for me. Last year (2014) started for me with my mom in hospice care. Then my precious and beloved husband was suddenly killed in a car accident, delivering salt to protect our church parking lot. That happened in February. Of course my family and I were in intense grieving. I had also retired a few months before from teaching. I had wonderful support from my relationship with Jesus, my wonderful family and friends and my church. Still after four months I could hardly bear the pain in my heart. I contemplated taking an anti-depressant, but never did. I had been keeping fairly busy seeing friends, doing some work with children, and yet, of course, it was so hard and so painful. Then one of the friends I had known for years confided in me that Brain & Body Power had started helping him greatly with depression. In fact, for him, he felt stable after taking it one day. I immediately ordered the product. After about 3-4 days that intense pain in my chest went away. I still cried and felt lonely, but what a relief not to have what had felt like almost physical pain. I shared the result with some friends and a few actually ordered the product also. [g1_quote author_description_format="%link%" align="none" size="m" style="solid" template="01"] After about 3-4 days that intense pain in my chest went away. [/g1_quote] Then in November my mom died. We were very close and she had encouraged me for years in my walk with God. Now that she was gone, I felt shattered. I tried going to counseling, got a depression medicine, but never took it. I happened to see the natural serotonin for sale and thought I would try that. Again, I felt immediate help! I can tell within 2-3 days if I am out of product. I start crying more and feeling very sad. Now, in August 2015, I am still taking both products. But, good news, I just got an adorable 7-month old puppy! He loves for me to hug him and my natural serotonin has risen. I'm able to just use one capsule of the serotonin. I also want to thank the lovely people I have dealt with on the phone when I had some minor glitch--they have been so helpful and caring! I forget the names of them all, but the latest was Belinda. Thanks Dr. Amen for your research and making these products available. God bless you also for the advice on good health and nutrition, which has also been a part of my own walk since November. I know I sound like a paid advertisement, but far from it. I hate the pain of death and want other people to know, this is one support for your journey. It is so NOT the whole picture. I desperately need God every day and I am very blessed in many ways. Sincerely, Faith

The Power of Protein + Smoothie Recipe

Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Apart from water, protein is the most abundant substance in your body. Eating protein chases away hunger by balancing the hormones of metabolism. It also helps your body become more sensitive to the hormones that tell you when you are full and should stop eating. Protein also helps stabilize your blood sugar and prevent energy crashes. And because of how it is metabolized, protein actually speeds up weight loss. As if all of that weren’t enough to convince you of the importance of eating enough protein everyday, consider this: getting adequate protein improves energy, cognition and focus by fueling optimal brain function. So how much protein should you eat for vibrant health and longevity? Most people need an average of 45 to 100 grams of dietary protein daily, depending upon their size and metabolic demands. For some, the prospect of needing to eat that much protein each day may be daunting. However, remember that animal foods are not the only source of protein. Nuts, seeds, vegetarian protein powders, and greens can also add a significant amount of protein to your diet. To help you get started incorporating more protein in your diet in a really easy and delicious way, here is a recipe from NY Times bestselling author, registered nurse, highly respected health and fitness expert, and nationally renowned speaker, Tana Amen, BSN, RN. Very Omega Cherry Smoothie Serves 2 1 cup organic pitted cherries, frozen 8 ounces almond milk, unsweetened 1 cup baby spinach 2–3 kale leaves ¼ cup raw pecans or other nuts 1 tablespoon chia seeds 1 scoop sugar-free Omni Protein Powder (chocolate or vanilla) 1 tablespoon freeze-dried greens 1 dropper full vanilla crème–flavored liquid stevia OPTIONAL fiber bee pollen aloe gel Add all ingredients to blender bowl. Turn blender on low at first, then increase speed. Add additional water or almond milk as needed to achieve desired consistency. Pour into glasses and serve cold. NUTRITIONAL INFORMATION PER SERVING 320 calories ▪ 25g protein ▪ 29g carbohydrates ▪ 8g sugar ▪ 9g fiber ▪ 16g fat 1g saturated fat ▪ 0.0mg cholesterol ▪ 129mg sodium

6 Ways to Fall Asleep at Night and Relax Your Brain

Does it feel like your mind is constantly racing? When you close your eyes to go to bed, do you hear silence and feel calm, or are you bombarded with worries and thoughts rushing through your head like a hamster on a wheel? "Monkey mind" is a term used to refer to that chatter of worry, fear, and doubt that we hear in our heads. Whether directed at ourselves or others, monkey mind can rob us of peace of mind, joy and happiness. A restless mind has many negative effects that can include trouble sleeping, poor decision-making, anxiety and even depression when left to run amuck. Repetitive, ruminating thinking limits effective problem solving, and promotes procrastination, avoidance and withdrawal, only resulting in further problems. You may have heard the expression "what you resist persists." As long as we fight against the monkey mind, we give it more energy and make it stronger. As long as we try to beat our thoughts away, we make them bigger. Everyone has monkey mind. It's a part of being human, and it never goes away. So while it is impossible to banish the monkeys in your mind, you DO have the power to tame your monkey mind and keep it in order. Here are 6 simple ways to quiet your mind: 1. Meditate The single most effective way to still your mind is meditation. Meditation is the practice of focusing your attention to help you feel calm and give you a clear awareness about your life. There are many types of meditation and relaxation techniques that have meditation components; all share the same goal of achieving inner peace. 2. Breathe deeply Deep diaphragmatic breathing is a very effective, yet simple method for overcoming stress and quieting your mind; one that can be done anywhere, anytime! When you take shallow breaths, it reduces the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and helps your brain function better. 3. Practice gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? If you want your brain to work better, practice being grateful for the good things in your life. Writing down your grateful thoughts makes the practice that much more powerful. 4. Write it down Try journaling or otherwise putting your thoughts on paper. This process gives those stressful thoughts a home – another place they can live besides your brain. Once those thoughts are expressed, they often no longer feel the need to wreak havoc on your brain so that you can mentally relax. 5. Exercise Physical exercise is perhaps the single most important thing you can do to keep your brain healthy over time? Physical exercise not only boosts blood flow and other positive nutrients to the brain – it actually stimulates “neurogenesis,” the ability of the brain to generate new brain cells – especially the cells that help the brain self-regulate and calm down! 6. Add GABA (gamma-amino-butyric acid) GABA's natural function is to reduce the activity of the neurons to which it binds and is vital to quieting an overactive mind. Dr. Daniel Amen’s GABA Calming Support contains clinically tested GABA shown to promote relaxation by increasing calming, focused brain waves, while also calming other brain waves associated with worry. Complimenting this clinically tested and natural substance are vitamin B6, magnesium and lemon balm, an herb traditionally known for its calming effects. When you calm your mind, you can begin to experience clarity, happiness and a sense of well-being. Practicing these simple strategies helps give you your peace of mind back.

Help Fend Off Age-Related Cognitive Decline

You have likely heard a million times that there are tremendous health benefits to be achieved by adopting a Mediterranean diet. In fact, a number of previous studies have shown those who follow the Mediterranean diet can: Feel more energized Have less heart disease Have a reduced risk of certain cancers Be happier Lose weight Live longer But did you know that it can help your brain? A new study published in JAMA Internal Medicine provides new evidence that a diet rich in olive oil, nuts, fish, fruit, vegetables and legumes, along with limited consumption of meat and dairy can help fend off age-related cognitive decline. The study’s results showed that, compared with a control group, memory function, and frontal and global cognition remained stronger in a group following a Mediterranean diet supplemented with nuts and olive oil. The study participants were healthy but at higher risk of developing heart-related problems; some smoked or had hypertension, while others had a family history of heart issues. So the results of the study are especially encouraging since the people in the study were at higher risk of developing cognitive problems because of their heart-related risk factors. "It's never too late to change your dietary patterns to improve your health," explains Dr. Emilio Ros, who led the study at the Hospital Clinic at the University of Barcelona in Spain. Previous observational studies had suggested the antioxidants found in the diet's staples -- namely fruit, vegetables and olive oil -- may help to delay neurodegeneration and the effects of aging on the brain. A whole range of foods that can be found in the Mediterranean diet — from fruits and vegetables to fish and nuts — are rich in antioxidants. Some research points to specific compounds in olive oil as beneficial, too, because they may limit inflammation. Incredibly, not only did the Mediterranean diet counteract cognitive decline, it also improved brain function! The study participants who followed a Mediterranean diet improved in their memory and cognitive skills as compared to their baseline measures. None of these exciting findings come as any surprise to the Amen Clinics. We have long understood that a healthy diet is essential for a healthy brain. “Without a healthy brain nothing in your life is as good as it can be—not your money, your relationships, your memory, your energy, your relationships, nothing.” - Dr. Daniel Amen   References: Valls-Pedret, C, et al. Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial. JAMA Intern Med. 2015 May 11, [Epub ahead of print]

Brain and Body Proper Nutrition

How Exercise Can Help You Live Healthier

12 Ways to Strengthen Your Brain

When it comes to keeping your body’s muscles fit, you often hear the expression “use it or lose it.” Yet most people don’t know that your body’s controlling organ – your brain – is similar to a muscle, too. In fact, keeping your brain “fit” with plenty of mental stimulation is a great way to support your healthy cognition, mental function and memory throughout your life. Isn’t that exciting? It’s Brain Awareness Week through March 22. What better way to celebrate your brain than to begin exercising it with the following 12 brain-strengthening ideas from clinical neuroscientist, board-certified psychiatrist and brain imaging expert, Daniel Amen, MD? It is just as important to exercise your brain, as it is to exercise your body. It can be fun, too! Dr. Amen’s 12 Ways to Strengthen Your Brain 1. Dedicate yourself to new learning. Put 15 minutes in your day to learn something new. Einstein said that if anyone spends 15 minutes a day learning something new, in a year he or she will be an expert! Learn by taking a class. Try square-dancing, chess, tai chi, yoga, or sculpture. Parents, work with modeling clay or Playdough with your kids to boost their brains. It helps develop agility and hand-brain coordination! 2. Cross train at work. Learn someone else’s job. Maybe even switch jobs for several weeks. This benefits the business and employees alike, as both workers will develop new skills and better brain function. 3. Improve your skills at things you already do. Some repetitive mental stimulation is okay as long as you look to expand your base skills and knowledge. Common activities such as gardening, sewing, playing bridge, reading, painting, and doing crossword puzzles have value, but push yourself to do different gardening techniques, more complex sewing patterns, play bridge against more talented players to increase your skill, read new authors on varied subjects, learn a new painting technique, and work harder crossword puzzles. Pushing your brain to new heights helps to keep it healthy and strong. 4. Limit television for kids and adults. In a study published in the journal Pediatrics it was reported that for every hour a day children watch TV there is a 10% increased chance of them being diagnosed with attention deficit disorder (ADD). This means if the child watches five hours a day they have a 50% increased chance of being diagnosed with ADD! Watching TV is usually a “no brain” activity. To be fair, most studies did not specify if watching programs that teach you something had the same effect as situation comedies, reality shows or sports. I suspect that no-brain TV shows are the primary problem. 5. Limit video games. Action video games have been studied using brain imaging techniques that look at blood flow and activity patterns. Video games have been found to work in an area of the brain called the basal ganglia, one of the pleasure centers in the brain. In fact, this is the same part of the brain that lights up when researchers inject a person with cocaine! My experience with patients and one of my own children is that they tend to get hooked on the games and play so much that it can deteriorate their school work, work and social time – a bit like a drug. Some children and adults actually do get hooked on them. 6. Join a reading group that keeps you accountable to new learning. Almost any mental activity you enjoy can be used to protect your brain. The essential requirement is that it activates several different brain areas, one of which should be the hippocampus (in the temporal lobes), which stores new information for retrieval later on. By recalling information (using your hippocampus), you are protecting your brain’s memory centers. In essence, as long as you learn something new and work to recall it later for discussions, you are protecting short-term memory. Reading stimulates a wide variety of brain areas that process, understand, and analyze what you read, and then store it for later recall if you decide it’s worth remembering. The neurons in these activated brain areas are stimulated with specific patterns of information. 7. Practice does not make perfect. Perfect practice makes perfect. The brain does not interpret what you feed into it; it simply translates it. When you are learning to play the piano, the brain doesn’t care if you are becoming a great piano player or a terrible piano player. Consequently, if you repeat imperfect fingering, you will become very good at playing imperfectly! Teaching someone to do something well at the start prevents them from developing bad habits, which get solidified in the brain and are subsequently hard to retrain. Effective initial training in the workplace and in school is essential to developing effective, happy employees and students. We do not just train people, we train brains! 8. Break the routine of your life to stimulate new parts of your brain. Do the opposite of what feels natural to activate the other side of your brain and gain access to both hemispheres. Write with your other hand, shoot basketballs with both hands, hit baseballs left handed (if you are right handed), play table tennis left handed, shoot a rifle sighting with your other eye, use the mouse with your other hand – make your brain feel uncomfortable. In essence, break the patterned routine in your life to challenge your brain to make new neuronal connections. Here are some more ideas: Make love in a different way. Try a sport you've never tried before. Take a class in a subject you know nothing about. Learn new cooking recipes. Do some volunteer work – see how good you'll feel when you help others. Try a different shampoo/soap/shaving cream/ razor/ tooth/ paste/perfume/cologne. Go to church, or a different church. Go to an opera or symphony. Join a self-development group. Spend time reading the dictionary or a reference book. Learn a new word each day! Take time out each day to strengthen a special relationship -- spouse, lover, child, or friend. Make a new friend--call up someone and ask him or her to do something with you. Contact an old friend you haven't talked to in awhile. Submit a new idea at work; maybe even one you've thought about for awhile but were too embarrassed to mention because you thought no one would be interested in it. Forgive someone you hold a grudge against…this is a new activity for many people. 9. Compare how similar things work. Evaluating similar items – how different pitchers throw a curve ball, the many ways painters can paint ocean scenes, the varying spices in meals – gives your brain a sensory workout. Looking at similarities and differences helps the brain’s ability to think abstractly and challenges our frontal lobes. Learning to see, hear, feel or taste subtle changes will enhance your sensory ability and stimulate brain growth. 10. Visit new and different places. Traveling to new and interesting places helps the brain by exposing it to new experiences, scents, sights, and people. Using maps stimulates the brain in new and different ways and also exercises our parietal lobes responsible for visual-spatial guidance. 11. Cultivate smart friends. People are contagious. You become like the people with whom you spend time. Work on developing friendships with new, interesting people. You can trade ideas, get new perspectives, and generally stretch your mind if surrounded by fascinating folks. In playing any game, if you want to be better you have to play with people who are better than you, to push you to your limit. Same principle holds true in pushing your brain to new heights. Spend time with people who challenge you! 12. Treat learning problems to help kids and adults stay in school. Numerous studies show that better-educated people have less risk of Alzheimer's disease and cognitive decline. Millions of children, teens and adults suffer from ADD and learning problems that cause them to struggle in school or with learning despite having normal or even high intelligence. Recognizing these problems and getting them the help they need is essential to making “lifelong learning” a reality. Mental exercise is as important as diet and physical exercise for keeping both your body and brain strong. Here’s to keeping your brain fit!     References: Christakis DA, et al. Early television exposure and subsequent attentional problems in children. Pediatrics. 2004 Apr;113(4):708-13.

Improve Your Brain and Mood with Vitamin D and Fish Oil

New research published in The FASEB Journal argues that vitamin D along with marine omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for serotonin synthesis, release, and function in the brain. It also suggests that vitamin D and omega-3s could work together to improve cognitive function and social behavior with particular relevance to overall mental health. In other words, all three nutrients working together may boost your mood and promote mental wellness. Nice. Who couldn’t use a mood boost and greater mental wellness? The research shows one more instance of the scientific community recognizing how vital vitamin D, and EPA and DHA from fish oil are to keeping your brain healthy and happy – and how taking them together may support your brain function and mental well-being in a powerful way. Clinical neuroscientist, board-certified psychiatrist, brain imaging expert and Amen Clinics founder Dr. Daniel G. Amen, has recommended for years that most everyone get up to 3 grams of fish oil per day and at least 2,000 IUs of vitamin D to boost brainpower, mood and other mental wellness. Dr. Amen typically makes this recommendation because most Americans are extremely deficient in both vitamin D and omega-3s – nutrients critical to brain and body health. Unless you are actively seeking to bolster your vitamin D and omega-3 intake, chances are strong that you are not getting enough either. The research study reports that 70% of all adults and 67% of children, aged 1-11, do not have adequate levels of vitamin D. Researchers at the Harvard School of Public Health previously suggested that having low levels of omega-3 fatty acids is a leading preventable cause of cardiovascular problems and problems with attention, memory, self-control and self-harm! So let’s take a closer look at these vital brain- and body-boosting nutrients. EPA, DHA and the Brain The omega-3 fatty acids EPA and DHA are really important to the optimal function of your brain and here’s why. DHA makes up a large portion of the gray matter of the brain. DHA and EPA promote healthy blood flow, which is essential to optimal brain function. These fatty acids are major building blocks for membranes, cell structures that are vital for all our cells to function – and are crucial for our cell membranes to perform at their best. Our nerve cells, and especially the connections that they make (the synapses) need to be rich in omega-3 fatty acids. Think of omega-3s as high quality motor oil for the finely-tuned engine that is your brain. Taking a quality fish oil concentrate is a great way to ensure you get enough of these healthy omega-3s. If you need a little more convincing, take note: A growing body of scientific evidence indicates that EPA- and DHA-rich fish oil helps elevate mood. One twenty-year study involving 3,317 men and women found that people with the highest consumption of EPA and DHA were less likely to have mood challenges. A tremendous amount of scientific evidence points to a connection between consumption of fish that is rich in omega-3 fatty acids, healthy and cognitive function. A Danish team of researchers compared the diets of 5,386 healthy older individuals and found that the more fish in a person’s diet, the more likely were these individuals to maintain high-performance memory into old age! To choose a quality fish oil, be sure it’s ultra-pure and choose a product that supplies at least 500 mg of DHA and 500 mg of EPA per day. Some inferior quality brands are lacking in one or the other or sometimes both. Now, you may be wondering, what about vitamin D? Vitamin D, also known as the “sunshine vitamin,” is best known for building bones. But it is also an essential vitamin for brain health, mood, memory, and healthy circulation. The body transforms the vitamin form of D (D3, cholecalciferol) to a hormone that has wide-ranging importance in our tissues. Low levels of vitamin D have been associated with mood challenges and difficulties with sociability, attention, memory, circulation, and immunity. Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we are spending more time indoors and using more sunscreen. Vitamin D is so important to brain function that its receptors can be found throughout the brain. Vitamin D plays a critical role in many of the most basic cognitive functions, including learning and making memories. The scientific community continues to wake up to the importance of vitamin D for a broad spectrum of brain functions. A number of studies have linked higher vitamin D levels to better cognitive function in older men and women, and some experts are convinced that the hormone produced from the sunshine vitamin is a major player in optimal cognitive function. When it comes to being happy, the scientific evidence is clear. The higher your vitamin D levels, the more likely you are to feel happy rather than blue. The current Daily Value recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the physiological needs of most individuals and instead suggest 2,000-10,000 IU of vitamin D daily.   References:  Patrick, R et al. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. FASEB J fj.14-268342; published ahead of print February 24, 2015. https://www.fasebj.org/content/early/2015/02/23/fj.14-268342.abstract Danaei, G et al.The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4):e1000058. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000058 Colangelo, LA et al. Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids is inversely associated with depressive symptoms in women. Nutrition. 2009 Oct;25(10):1011-9. https://www.ncbi.nlm.nih.gov/pubmed/?term=depression+EPA+DHA+3317 Kalmijn, S et al. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Ann Neurol.1997 Nov;42(5):776-82. https://www.ncbi.nlm.nih.gov/pubmed/?term=fish+consumption+5386+dementia Moran, LJ et al. Vitamin D is independently associated with depression in overweight women with and without PCOS. Gynecol Endocrinol. 2014 Nov 4:1-4. https://www.ncbi.nlm.nih.gov/pubmed/25366261 Perna, L et al.Serum 25-hydroxyvitamin D and cognitive decline: a longitudinal study among non-demented older adults. Dement Geriatr Cogn Disord. 2014;38(3-4):254-63. https://www.ncbi.nlm.nih.gov/pubmed/24969663