Habits pretty much run your life. Nearly everything you do on a daily basis is based on a series of habits you’ve developed over your lifetime. Habits are behaviors that have become automated, meaning you hardly need to think about them. You just do them reflexively. If you’re like most people though, some of those habits aren’t serving you well. They may lead to trouble at work, in relationships, in your physical health, or with your finances. And even though you may want to break those bad habits, you continue to do them and feel like a slave to them.
That’s one of the things superstar singer Jojo—who rose to fame as a pre-teen in 2004 with her smash hit single “Leave (Get Out)”—opened up about in an episode of Scan My Brain with Dr. Daniel Amen at Amen Clinics. The singer and actress, now in her 30s, who abused substances at one point in her life, said she’s too disorganized. She wants to be more organized and she actually likes the thought of getting things in order, but she struggles to do it consistently or to create systems that would help keep her on track. In addition, she tends to criticize herself for “making the wrong choices” over and over again.
The good news is that Jojo—and you, too—can learn to overcome bad habits. Your brain is the key to doing it.
Even though you may want to break bad habits, you continue to do them and feel like a slave to them. The good news is you can learn to overcome bad habits. Your brain is the key to doing it.
Inside the brain, habits are shaped and stored in a region called the basal ganglia. Other brain regions also play a role in your vulnerability to developing bad habits versus healthy ones. One of those regions is the prefrontal cortex (PFC), which is involved in impulse control, judgment, forethought, and follow-through. When activity in the PFC is healthy, it helps you develop and maintain healthy habits. When activity in this brain region is low, your impulses can take over, leading to the formation of many bad habits.
9 BAD HABITS AND HOW TO BREAK THEM
There are thousands of bad habits. Here are 9 of the most common bad habits that steal your happiness, health, and relationships.
1. Being disorganized.
Do you struggle to keep your spaces neat and tidy? Are your rooms, desktop, handbags or wallets, closets, file cabinets, drawers, and other areas a mess? Being poorly organized means you’re probably unprepared for daily tasks and things take longer for you to complete because you can’t find what you need. Brain SPECT imaging studies, which measure blood flow and activity in the brain, at Amen Clinics show that low activity in the PFC is associated with disorganization, which is also a hallmark sign of ADD/ADHD.
Break the Bad Habit: Ask a friend or hire someone to help you create organizational systems and schedule 10-15 minutes a day to organize your things. Strengthening the PFC with meditation, exercise to boost blood flow, and nutritional supplements (such as rhodiola, ashwagandha, and green tea extract) can be helpful. If you think you may have ADHD, seek professional help.
2. Biting your nails.
Do you habitually nibble on your fingernails or chew them down to the quick until they bleed? Have you tried to stop but feel compelled to do it? Nail biting (onychophobia) is frequently associated with anxiety disorders. The act of biting the nails is linked with relieving feelings of stress, nervousness, loneliness, tension, or boredom. On SPECT, overactivity in the brain’s basal ganglia is associated with anxiety.
Break the Bad Habit: Finding out what triggers your nail biting is the first step to putting an end to this habit. Then replacing that behavior with another one, such as squeezing a stress ball, can help. Using bitter-tasting products on your nails or wearing gloves may also be effective. Addressing underlying anxiety is a critical part of the process of overcoming this bad habit.
3. Procrastinating.
When you wait until the very last minute to get things done, or you routinely put things off until another time (I’ll do that tomorrow”), it increases stress and often frustrates your friends, family, and colleagues. Procrastination often leads to poorly done, incomplete, or unfinished work, and it is associated with fear of failure, low energy, and perfectionism. A hallmark of ADHD, procrastination is often seen in people with underactivity in the PFC.
Break the Bad Habit: Knowing what you want by writing down your goals is a good place to start to overcome procrastination. Then every day, have a 2-minute “huddle” with yourself to decide what you want to accomplish that day.
4. Snacking.
Do you snack on popcorn while watching Netflix on the couch? Do you nibble on chips while you’re working? Do you keep snacks in the car so you can eat something while driving? Do you snack when you’re anxious or feeling blue? Constantly snacking on unhealthy foods or overeating can hijack your brain and lead to a laundry list of physical ailments.
Break the Bad Habit: Know the cues that spark your desire to snack—times of day, certain people, specific moods, or places you drive by. Know your vulnerable times and build a new routine to help you get through them without snacking. If your eating is connected to anxiety or depression, or if you think you are a binge eater, seek professional help to work through those issues.
5. Complaining.
Are you the type of person who can’t help pointing out what’s wrong with things? Do you complain about the weather, your job, your spouse, the service at a restaurant, and so on? Being a chronic complainer not only brings you down but also brings down everyone else around you. Brain SPECT imaging shows that people with too much activity in the brain’s limbic system (emotional centers) have a tendency to focus on the negative and are vulnerable to depression.
Break the Bad Habit: Actively seeking out the positives in situations can help you overcome this habit. If you’re depressed, psychotherapy may help.
6. Not exercising.
Do you start every day with the intention to exercise then come up with all kinds of excuses for skipping your workout? When you routinely choose other activities over exercise, you make it a habit to avoid physical activity.
Break the Bad Habit: Schedule exercise into your day the same way you schedule a meeting at work or a doctor’s appointment. Then if something else pops up at the last minute, say you already have a prior commitment. Once you start making exercise a priority, it will become a habit.
7. Being late.
Are you typically late for work, appointments, and dates even though you want to be on time? Does it cause problems in your life? Being chronically late is one of the primary symptoms associated with ADHD, and it is commonly seen on SPECT scans with low activity in the PFC.
Break the Bad Habit: Boosting your PFC (see “Being disorganized” above) can help. You can also take advantage of technology by setting alerts and reminders when it’s time to start getting dressed, time to start making breakfast, or time to get in the car to drive to an appointment, for example.
8. Constantly checking your phone.
Are you glued to your phone? Do you get stressed out if you can’t check your messages or scroll through your social media feeds? Smartphone addiction is real. They have hijacked our brains and stolen our attention. Scrolling social media, gaming, streaming content, and other phone-related habits can make you feel worse about yourself and increase anxiety, depression, and stress.
Break the Bad Habit: Set time limits for your phone and take a tech time-out—even 15 minutes at a time can help. Set up blocks and filters on your phone so you don’t receive a constant stream of alerts and notifications.
9. Abusing substances.
Drinking too much alcohol, smoking cigarettes or marijuana, or using other forms of recreational drugs are some of the worst habits you can have. These habits actually change the way your brain functions and increase vulnerability to addiction. Brain SPECT imaging shows that many people with addictions have low activity in the PFC and may also have a prior head injury.
Break the Bad Habit: Enhancing PFC function (see “Being disorganized” above), healing damage from head trauma with treatments like hyperbaric oxygen therapy (HBOT), and engaging in behavioral programs such as 12-step programs can help. Addressing any other underlying brain-related issues, such as anxiety, depression, or post-traumatic stress disorder (PTSD), is critical to overcoming addictions.Anxiety, depression, ADHD, addictions, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Pickleball—a mix of tennis, paddleball, and table tennis—has been called the fastest-growing sport in America with 4.2 million players in 2020, up 21.3% from 2019. If you’re one of the people caught up in the pickleball craze or if you’ve been thinking about trying the sport, you may appreciate its physical benefits. But did you know this popular sport also provides a host of brain benefits? Here are 7 ways pickleball boosts your mental, emotional, and cognitive health.
If you’re one of the people caught up in the pickleball craze, you may appreciate its physical benefits. But did you know this popular sport also provides a host of brain benefits?
Running around on a pickleball court gets your heart pumping, which boosts blood flow to the brain. This increases the supply of oxygen, glucose, and nutrients to the organ between your ears, enhancing overall brain health. In particular, heart-pounding exercise boosts blood flow to the prefrontal cortex (PFC), an area of the brain involved with attention, planning, and impulse control. A healthier PFC means better focus, decision-making, and follow-through. Typically, these traits add up to a happier, more fulfilling life.
2. Enhances cerebellum function.
The footwork and hand-eye coordination required to play pickleball activate the cerebellum, an area at the back bottom of the brain involved in cognitive flexibility and processing speed. Heightened activity of the cerebellum boosts these mental functions.
3. Increases gray matter.
Research from Brazil shows that physical activity that requires planning—such as deciding whether to smash the ball or dink it softly over the net—and complex movements result in higher gray matter volume. More gray matter volume is associated with increased ability to evaluate rewards and consequences, according to findings in a 2012 study in the Journal of Cognitive Neuroscience.
4. Strengthens the hippocampus.
Getting your body moving protects the hippocampus, structures located within the temporal lobes that are involved in the formation of memories. A 2011 study in PNAS found that aerobic exercise like pickleball increases the size of the hippocampus and improves memory. Pickleball also gives your memory a workout by making players remember the score and whose serve it is. Sounds simple, but scoring in this sport isn’t as easy as it seems, and it can be a real head-scratcher for beginners. You can only score points while serving, and the server must call out 3 numbers: their own team’s score then the other team’s score, followed by a 1 or a 2 to indicate if they are the first or second server on their team. Learning to keep score challenges your memory.
5. Produces mood-boosting neurochemicals.
Playing heart-pumping sports like pickleball allows more of the natural mood-enhancing amino acid L-tryptophan to enter the brain. L-tryptophan is the precursor to the neurotransmitter serotonin that helps balance moods. Decades of research show that physical activities such as pickleball also help alleviate depression and anxiety. A study in The International Journal of Psychiatry in Medicine states that “exercise compares favorably to antidepressant medications as a first-line treatment for mild to moderate depression.” The researchers also say that physical activity is an effective treatment alternative for anxiety disorders.
6. Reduces cognitive impairment.
Physical exercise of any kind, such as pickleball, helps protect against cognitive decline and dementia, according to decades of research. A 2017 review suggested that potential mechanisms of this brain benefit may include the production of brain-derived neurotrophic factor (a sort of Miracle-Gro for the brain), along with improvements in insulin sensitivity, cardiovascular health, inflammation, and stress response.
7. Keeps the brain younger.
The social bonding that comes with playing a group activity like pickleball helps combat loneliness and boosts mood. That’s not all. Animal research from The Ohio State University in Frontiers in Aging Neuroscience shows that social connections preserve the mind. In this study involving older mice—the equivalent of post-retirement age in humans—animals that lived in groups not only had better memories than mice living in pairs, but they also had younger-looking brains.
If you’re thinking about picking up a pickleball paddle to enhance your physical, mental, emotional, and brain health, check with your healthcare provider before starting any exercise program.
Memory issues, mood problems, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. As COVID-19 variants cause a surge in mild cases, you may think getting sick won’t be so bad. People with the illness are complaining of physical symptoms such as headaches, body aches, congestion, cough, and fever. But even if COVID-19 symptoms resolve quickly, there is still a possibility of experiencing detrimental effects on mental health. Anxiousness, blue moods, and other issues may develop or worsen.
In some people, mild COVID infections have precipitated a sudden onset of significant neuropsychiatric illness. For example, a case study published in the journal Biological Psychiatry detailed how a 30-year-old man with mild COVID symptoms began experiencing delusions, extreme anxiety, paranoia, and violent outbursts. He also experienced hypersomnia—sleeping 22 hours a day—followed by a period of insomnia during which he slept only 3-4 hours a day. Other cases of sudden severe psychiatric symptoms in those with mild COVID cases were noted in JAMA Neurology.
However, the mental health issues in people who have had COVID can also develop more slowly and aren’t typically so severe. In some instances, you may not connect feelings of sadness or nervousness with the illness you had weeks or months earlier. This is why if you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
If you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
A wealth of emerging research shows that having COVID-19—even mild or moderate cases—can trigger or exacerbate mental health issues such as anxiety and depression, as well as other mental health or brain-related problems. These are some of the symptoms of long-haul COVID, which Amen Clinics calls COVID-Brain. Here’s a look at some of the evidence about the COVID-mental health connection.
A 2021 study in The Lancet analyzed data from 236,379 people diagnosed with COVID-19 and found that 34% of people developed psychiatric or neurological problems within 6 months following infection. The most common mental health issues included the following:
An earlier study in The Lancet found that 20% of COVID-19 patients who had no history of mental illness developed a psychiatric issue within 3 months of getting diagnosed with the disease.
Add these findings to a 2020 study in the Journal of Alzheimer’s Disease showing that long-term consequences of COVID-19 may include depression, obsessive compulsive disorder (OCD), psychosis, insomnia, and posttraumatic stress disorder (PTSD), as well as brain-related issues such as memory loss, poor attention, mild cognitive impairment, and accelerated brain aging.
There is another link between COVID-19 and mental health. An additional 2021 study in The Lancet found that a commonly used antidepressant, fluvoxamine, may reduce the risk of severe disease from COVID-19. Fluvoxamine is a selective serotonin reuptake inhibitor (SSRI), which has anti-inflammatory properties and may have anti-viral effects.
COVID-19 AND THE EMOTIONAL BRAIN
Brain SPECT imaging scans of patients at Amen Clinics reveal that COVID-19 can contribute to changes in brain activity. SPECT is a functional brain imaging technique that measures blood flow and activity in the brain. SPECT scans of Amen Clinics patients show elevated activity in the limbic system, which is considered the brain’s emotional center.
The limbic system is the part of the brain that colors our emotions and is involved with bonding, nesting, feeding, sexuality, and emotions. Heightened activity in the limbic system is associated with an increased risk of sadness, negative thinking, sleep problems, and clinical depression.
OVERCOMING POST-COVID MENTAL HEALTH ISSUES
Anyone who is experiencing the onset or worsening of anxiety, depression, or other mental health issues post-COVID should seek professional help. Brain SPECT imaging, which shows activity patterns in the brain, can help provide answers regarding mental health problems. In addition, functional or integrative medicine providers can investigate root causes of anxiety and depressive symptoms to determine if issues such as chronic infections or systemic inflammation may be contributing to symptoms.
In addition to getting professional help, there are many things you can do to boost mental health post-COVID. Here are 5 simple at-home strategies to boost moods and calm anxious minds:
Ditch the sugar. The sweet stuff increases inflammation, which may be a contributor to mental health issues.
Stay away from alcohol. Booze is pro-inflammatory and can exacerbate depressive symptoms ad fatigue.
Fuel your mind with healthful foods. Focus on organic produce, antibiotic-free and hormone-free lean protein, and good fats such as avocados and nuts.
Get moving. Physical activity can lift your mood and exercises like yoga can relax your mind.
Promote good sleep hygiene. Create a sleep schedule and stick to it. Switch off your electronic gadgets at least 1 hour before you go to bed and make sure your room is cool and dark.
COVID-Brain and the mental health issues associated with it can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain. In fact, it’s not unusual to suffer from both of these conditions. The Anxiety & Depression Association of America reports that nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder, making these commonly co-occurring concerns. Read on to discover the telltale signs and symptoms of each condition to see if you may have this challenging combination, what functional brain imaging shows about this duo and healthy ways to help you manage it.
Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain.
People who have both anxiety and depression experience a combination of the following signs and symptoms associated with each disorder.
Anxiety symptoms include:
Although symptoms of either condition may rise to the forefront at different times, both groups of symptoms are present on a regular basis in people who have both anxiety and depression.
ANXIETY AND DEPRESSION IN THE BRAIN
Functional brain imaging can be helpful in understanding if a person has both anxiety and depression. The brain SPECT imaging work at Amen Clinics has helped identify 7 types of anxiety and depression. Each type is associated with specific blood flow patterns in the brain.
The brain SPECT scans of people with Type 1: Pure Anxiety show high activity in the basal ganglia—structures that integrate feelings, thoughts, and movement, and play a role in motivation. The basal ganglia also help to set the body’s idle and anxiety level. High activity in this brain region is associated with anxiety.
The SPECT scans of people with Type 2: Pure Depression show increased activity in the deep limbic system, which is the brain’s emotional center.
When people have symptoms of both conditions and there is excessive activity in both the basal ganglia and the deep limbic system, it is associated with Type 3: Mixed Anxiety and Depression.
MANAGING MIXED ANXIETY AND DEPRESSION
Especially when Mixed Anxiety and Depression are left untreated, it’s not unusual for people with these co-occurring disorders to take treatment into their own hands through harmful choices—for example, self-medicating with toxic substances that calm the brain, such as alcohol or marijuana.
Fortunately, there are healthier ways to cope. First, when feeling anxious or depressed, identify and challenge the automatic negative thoughts (ANTs) that are worsening these problems. Ask yourself if the thought is 100% true. There’s a good chance it won’t stand up to scrutiny.
Then, throughout the day, incorporate wellness-enhancing habits to help keep the symptoms of anxiety and depression at bay. Try spending 10 to 20 minutes each day in meditation—this simple step can improve your mood by calming stress and anxiety, which often lead to symptoms of depression. (New to meditation? Try these 3 calming practices.) In addition, getting regular exercise is a great way to discharge anxious energy and clear the mind. Physical activity can also boost brain health and provide a release of endorphin hormones, which help lift your mood.
DIAGNOSING AND TREATING MIXED ANXIETY AND DEPRESSION
Because Mixed Anxiety and Depression are complex conditions, and because each of the 7 types of anxiety and depression can create many overlapping symptoms, it can be very difficult to get an accurate diagnosis without looking at the brain. Furthermore, with so much variation in brain function, there isn’t a one-size-fits-all treatment that will work for everyone—and what is helpful for one type may worsen symptoms for another type. Customized treatment ensures that each person reaps the best possible results.
Without treatment, Mixed Anxiety and Depression can significantly disrupt the personal, professional, social, and occupational aspects of a person’s life. In fact, untreated anxiety and depression are associated with higher incidences of:
The good news is, with the right diagnosis and a personalized treatment plan, people suffering from Mixed Anxiety and Depression can overcome their symptoms and have healthier, happier, and more fulfilling lives.
Anxiety, depression, and other mental health issues can’t wait. 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. Modern life is stressful. The American Institute of Stress reports that more than 70% of Americans surveyed say stress affects their physical and mental health. To calm stress, too many people reach for anti-anxiety pills, alcohol, or drugs like marijuana. But these all come with a host of side effects that can harm the brain and lead to other problems. Taking care of your brain and body health means soberly accepting this fact, and consciously working to mitigate the effects of stress by finding activities that naturally relieve it. While that may sound like a chore, it’s actually easier than you think.
You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature.
You may be surprised to discover one panacea for stress reduction that is so accessible, universally enjoyed, and simple, you may have overlooked it: Nature. It turns out that connecting with nature in any form—whether you spend time there, listen to its sounds, bring it into your home, watch it in a video, or simply look at a picture of it—calms the body and uplifts the spirit. Best of all, it’s free and there are no negative side effects.
THE SOOTHING POWER OF NATURE
When we are chronically stressed, our sympathetic nervous system activates the fight-or-flight stress response, which serves to protect us from life-threatening danger. The response releases a host of stress hormones that allow us to react quickly and get to safety. However, this response is now being activated continuously by modern life stressors such as traffic congestion, multiple distractions, work pressure, family problems, the current pandemic, natural disasters, and political unrest. High levels of stress hormones are not good for health.
Research suggests that chronic stress contributes to high blood pressure and promotes the formation of artery-clogging deposits. It also causes brain changes, according to a 2014 study in Molecular Psychiatry, that may contribute to anxiety, mood disorders, or addiction.
One solution to the stress problem is to engage in activities that turn off the sympathetic nervous system and turn on the parasympathetic system. The parasympathetic nervous system controls bodily functions when a person is at rest. Some of its activities include stimulating digestion, activating metabolism, and helping the body relax.
That’s where nature comes in. Roughly a decade ago, a significant Japanese study recognized that because humankind spent more than 99.99% of its evolutionary history in natural environments, being in nature might have restorative effects. The study followed 420 subjects at 35 different forests throughout Japan. The results were remarkable. Stress hormones, blood pressure, and heart rates decreased. The parasympathetic nervous system activity increased by 55%, indicating a relaxed state. And activity in natural killer cells involved in the immune system increased by 56%, indicating stronger immune function. The published study caught the attention of public health experts around the world.
Since that time, many more studies have been conducted confirming nature’s positive impact on health. One study showed that subjects who simply viewed awe-inspiring images of nature were more likely to do kind acts for others and had a more expansive experience of time, which is a sign of well-being.
A study from earlier this year involving 20,000 people found that people who spent at least 2 hours (all at once or parceled out over several visits) a week in green spaces, such as local parks or other natural environments, were considerably more likely to report psychological well-being and good health than those who don’t.
Here are 10 simple ways to get a little more nature into your life.
10 WAYS TO ENGAGE WITH NATURE AND REDUCE STRESS
1. Add plants and nature pictures to your space.
Whether you’re at the office or home, adding plants and/or pictures of nature may calm your stress. In one study, people who looked at real plants or posters of plants experienced less stress waiting for medical procedures.
2. Listen to nature sounds.
Listening to the sounds of nature may reduce your stress, whether that is live or a recording. One randomized controlled trial recognized stress-reducing effects from listening to water sounds.
3. Take a walk in the park.
Yes, believe it or not, a simple walk in the local park can take your stress levels down.
Research in Behavioral Sciences shows that even short-term visits to urban nature areas have a positive effect on stress. If you can get to an urban woodland area, the positive effects are even better!
4. Watch a nature show or video.
If you can’t get out in nature, watch a nature show or video. A study that involved 120 participants watching videos of awe-inspiring nature showed signs of parasympathetic system activation.
5. Walk on the beach.
You don’t need someone to tell you that a walk near the ocean or a lake will make you feel good, but science indicates this is true. A 2020 study showed that short, frequent walks in blue spaces may have a positive effect on people’s well-being and mood.
6. Look to the birds.
It’s not just nature, but seeing animals in nature makes you feel good too. People living in areas with more birds, shrubs, and trees are less prone to suffer from depression, anxious feelings, and stress, according to research published in BioScience.
7. Swim in the ocean.
Assuming the conditions are safe, swimming in the ocean has been shown to be a boon to health, especially if it is done in a swimming group. An Australian study showed that in addition to the social bonding benefit of ocean swimming in a group, it enhanced health and well-being, and supports the development of self-efficacy and resilience. The authors wrote that swimming groups are “a lot better than medicine.”
8. Get awe-inspired.
Whether it’s looking up at the stars on a clear night or at half-dome on a visit to Yosemite, an awe-inspiring nature experience is good for you in multiple ways. A 2015 study involving Berkeley students showed that those who had experienced awe had the lowest levels of interleukin-6, which has been linked to inflammation, which when chronic can be a sign of stress or bad health.
9. Enjoy flowers.
There’s a reason we give and receive flowers. The beauty and scent of nature’s flowers, especially placed in the home, provide immediate and long-term positive emotional responses, including mood-elevating benefits, enriching social behaviors, and even boosting memory in both males and females, according to a Rutgers University study. The study went as far as to claim, “Flowers may be the plant equivalent of companion animals.”
10. Open a window.
Open your windows and let in the fresh, clean air! High concentrations of negative ions are found in natural, clean air. Ions are invisible charged particles in the air—either molecules or atoms, which bear an electric charge. Research in BMC Psychiatry shows that they are associated with a reduction in depressive symptoms in some people.
Even though we live and work in structures and cities that separate us from nature, it is still our original home. Seek out nature and it will reward you with its restorative benefits!
Anxiety, depression, PTSD, and other mental health issues related to chronic stress can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. When it comes to maintaining a healthy, optimally functioning brain, there’s no better habit to form than getting regular physical exercise. Exercise improves the flow of oxygen, blood, and nutrients to the brain, which helps it to function at its best.
Physical exercise also protects the brain against things that can harm it, like high blood sugar levels. A regular exercise routine reduces stress, improves sleep, boosts mood, and supports healthy blood pressure levels.
Aerobic activity boosts neurogenesis, which helps maintain memory and protects against cognitive decline and Alzheimer’s disease. Among all the types of exercise you can do, here are 5 that support brain health in truly remarkable ways.
Aerobic activity boosts neurogenesis, which helps maintain memory and protects against cognitive decline and Alzheimer’s disease.
Of all the brain-boosting sports activities, table tennis reigns supreme. It is highly aerobic and requires tremendous coordination. Japanese researchers first recognized that the game activates as many as 5 separate areas of the brain simultaneously in a clinical study titled, “The Effectiveness of Exercise Intervention on Brain Disease Patients: Utilizing Table Tennis as a Rehabilitation Program.”
The study found that ping-pong players with brain disease showed better brain function and awareness, as well as decreased dementia and depression.
Ping-pong’s aerobic activity increases blood flow to the brain, which is associated with improved cognition, better memory, an increase of brain-derived neurotrophic factor (BDNF), and hippocampus neurogenesis, according to research.
Just last year, preliminary research in Neurology presented on Parkinson’s Disease (PD) and table tennis showed that PD patients demonstrated significant improvements in speech, handwriting, getting dressed, getting out of bed, and walking after a 6-month regimen of regular ping-pong sessions.
Table tennis is now used therapeutically to mediate the effects of neurodegenerative diseases.
Most of these brain health benefits apply to all racquet sports, including popular and fast-moving pickleball, racquetball, and tennis. What’s more, they can be enjoyed by people of every age and have very few instances of brain injury!
2. Swimming
Swimming is an intense aerobic exercise that works the heart and lungs and involves all of the major muscle groups. This makes it a powerful activity for brain health.
As one of the most intense aerobic sports, swimming increases blood flow to the brain, which, as mentioned above, increases neurogenesis in the hippocampus and improves focus, attention, memory, and cognition, as well as triggers the release of endorphins, a well-known hormone known to reduce the perception of pain throughout the body and elevate mood.
Research shows that children with ADHD may benefit from swimming, as exercise can impact the developing brain—particularly aerobic exercise as it promotes neural growth and cognitive development. A 2020 review study examined a growing body of literature that suggests a potential role for physical exercise in the treatment of ADHD as it may reduce ADHD core symptoms as well as improve executive functions.
One recent study found that just 20 minutes of moderate-intensity swimming improved cognitive performance. And a 2021 animal study showed that 7 consecutive days of swimming training results in improved short- and long-term memory benefits.
Of course, swimming is immensely calming and meditative, as the sound of your breathing and the water rushing by brings about an inner focus without outside distractions. It’s an excellent activity to do at any age.
3. Dancing
Dancing boosts brain health in unique ways as it involves coordination, social bonding, and music, which, like table tennis, activate multiple areas of the brain. The music that goes with dance additionally stimulates the brain’s rewards centers, and the social connection has been shown to alleviate depressive symptoms.
Indeed, dancing makes us feel good. It releases feel-good endorphins and increases levels of the hormone serotonin, which reduces stress, and helps us develop new neural connections, improving overall cognitive function. A randomized controlled study that looked at the effects of dance on depression on college students found that a group participating in dance training 3 times a week for 12 weeks showed that depression levels had decreased.
Dance protects our brain from decline. In a cohort study involving more than 450 seniors over the age of 75, it lowered participants’ risk of dementia. While any kind of dance is beneficial, the dances requiring memorization of steps are better for brain power!
4. Yoga
Yoga is universally valued for its calming effects, but it does so much more for the brain. In addition to quieting a busy mind, yoga and other mindful exercises have been found to reduce anxiety and depression, increase focus, improve cognition, and protect against neurodegenerative diseases.
Yoga soothes overactive basal ganglia, reducing anxiety. Research indicates that more active yoga practices followed by relaxing ones lead to deeper relaxation than relaxing practices alone.
Yoga has also been shown to improve cognition. A study published in the Journals of Gerontology found that participants who practiced 8 weeks of regular yoga had significantly improved performance on the executive function measures of working memory capacity and efficiency of mental set shifting and flexibility compared with a control group that did stretching only.
A 2019 study review published in Brain Plasticity revealed promising early evidence that yoga practice can positively impact brain health. Looking at 11 yoga studies, the review found that, like aerobic exercise, yoga activates areas of the brain that have trouble as we age, and it may potentially mitigate age-related neurodegenerative decline.
5. Strength training
When you build your muscles through strength training, research shows that you also strengthen your brain health. A review of strength training research published in the American Journal of Lifestyle Medicine found that it is associated with numerous mental health benefits, including reduced anxiety symptoms in healthy adults, improved cognition among older adults, reduced symptoms of depression in those diagnosed with depression, improved self-esteem, and better sleep.
Just last year, a human study conducted by a team of researchers at the University of Sydney found that 6 months of strength training followed by 12 months of normal activity can help protect brain areas especially vulnerable to Alzheimer’s disease.
EXERCISE TO CARE FOR YOUR BRAIN
Any exercise at all benefits the brain but incorporating these brain-boosting physical activities into your life will give you more brain-powered bang for your effort!
Brain and mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Even for someone who doesn’t consider themself to be a dog person, looking at a cute puppy’s face can still feel a bit irresistible—and there is a scientific reason behind this. It evokes in us an innate mechanism for caretaking, just as it would if we looked at a human infant’s face. But, beyond this, there are numerous reasons why so many people are naturally drawn to having the companionship of dogs. In a nutshell, it comes down to the many benefits our furry four-legged friends have for our mental health and physical well-being.
Here are 7 ways having a dog—or spending time with one—can help you feel better:
1. Dogs help you exercise.
Because they tend to have a lot of energy—especially when they are younger—dogs need to be physically active, and they rely on you for this. Going out for walks together helps to benefit your physical fitness, plus exercise causes the release of hormones called endorphins, which can reduce feelings of depression. Getting regular exercise can also help you sleep.
2. They can lower your blood pressure.
One of the earlier studies on the positive effects of interacting with dogs was published in 1988 in the Journal of Behavioral Medicine. The researchers found that talking to a dog lowered blood pressure, but petting a dog lowered it even more. Over the decades, clinical research has continued to support the link between having a dog and better heart health. In fact, a research study published in 2019 found that having a dog was associated with overall lower mortality—even for people who’d had a prior coronary event. In general, anything that’s good for your heart is also good for the brain.
3. Dogs help with stress management.
Because of their natural ability to provide comfort—especially when your anxiety gets triggered or you are feeling stressed out, being with a dog can help your muscles relax, slow down your breathing, and lower your heart rate. It also decreases levels of the stress hormone, cortisol. Overall, they make you feel calmer. This ability to help reduce stress is also evident in the way that trained service dogs can help reduce symptoms in people who suffer from PTSD.
4. You feel less lonely.
Having a dog provides near-constant companionship, which is especially helpful for anyone who lives alone or tends to feel isolated from others. A dog’s need to be petted, brushed, or just sit close to you can help alleviate feelings of loneliness by letting you know you aren’t alone.
Dogs also make it more comfortable for you to connect with other people, which is very helpful for someone who has social anxiety. Whether you’re taking a walk or at a dog park, they can make it easier to strike up a conversation because you have something in common to chat about with others. Loneliness and depression tend to go hand-in-hand, so being out and about with your pup can help alleviate some of the blues.
Whether by virtue of their silly and mischievous antics, natural joyfulness, and the fact that they love to have fun, dogs have a way of making even the crankiest person crack a smile. When you play with your dog, your brain releases the chemicals dopamine and serotonin, which can make you feel better. And, when you laugh or smile at something funny your dog does, you get another boost of these happy chemicals.
7. Dogs love unconditionally.
Many years ago, a comedienne said, “I’m going to marry the first man who looks at me the way my dog does when I walk in the door at night.” Everyone wants to believe they matter to others, and dogs can provide us with things that sometimes our human companions cannot. For example:
Regardless of your circumstances, your dog will never judge you.
You will always be your dog’s best friend.
Your dog will forgive you quickly.
You are everything to your dog.
And, even on days when you are feeling bad about yourself, your dog will still think you hung the moon.
Dogs have a natural way of helping to reduce stress and anxiety, lift our spirits, provide a sense of meaning, purpose, and connection, and improve our physical health. Even if you aren’t able to have one of your own, you can still reap the benefits by spending time with friendly dogs in your neighborhood or even volunteering at the local animal shelter. It’s a win-win for both you and the canine who gets to savor your undivided and adoring attention.
Anxiety, depression, and other mental health issues can’t wait. 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. If you’ve witnessed a parent, grandparent, relative, or friend suffer from the ravages of dementia, you know that it is a condition you wouldn’t wish on anyone. It is devastating and heartbreaking to see previously vibrant, energetic, and smart people you care about develop symptoms and lose their memory and cognitive abilities—or even have personality changes.
Yet it happens all too often. And the trend is likely to continue—especially with the youngest of the baby boomer generation getting closer to their 60s, along with the significant rise of obesity and related inflammatory illnesses—such as diabetes—in the general population.
While there are several different types of dementing diseases, Alzheimer’s disease (AD) is the most common and accounts for 60-80% of all dementia cases. Most people who are diagnosed with it are 65 or older. However, early-onset Alzheimer’s affects about 200,000 younger people in the U.S.—some of whom are in their 30s and 40s.
Basic Brain Biology in Alzheimer’s Disease
Many years ago, doctors and researchers found that the underlying pathology of AD begins decades before the onset of clinical symptoms. Slowly, certain abnormal neurobiological processes start to take place, including these:
Plaques of beta amyloid protein build up between brain cells and interfere with cell-to-cell communication.
Twisted strands—or tangles—of tau protein accumulate inside brain cells.
While beta amyloid and tau proteins are normally found in our brains, there are abnormal amounts of them in people with AD. The significant accumulation of plaques and tangles cause brain cells to die.
Although brain SPECT imaging doesn’t assess the quantity of beta amyloid and tau proteins in the brain, it can show the degree of damage caused by them. In AD patients, SPECT typically shows areas of low blood flow in the temporal lobes, parietal lobes, and posterior cingulate gyrus. Other areas of the brain can be involved as well, depending on the progression of the disease.
Promising New Research in Alzheimer’s Disease
As researchers continue to investigate the molecular underpinnings of this terrible disease, some fascinating results have recently been discovered. Scientists from around the world collaborated on a research study that was recently published in the scientific journal, Nature Medicine. Using positron emission tomography (PET—a type of functional scan, like SPECT) and a tracing agent that attaches to tau proteins, the brains of more than 1,600 people with varying progressions of AD were analyzed.
The researchers identified 4 variations in the pattern and spread of tau protein found in the subjects’ brains, and these patterns aligned with the patients’ more pronounced symptoms. The findings from this study include:
33% of subjects showed the spread of tau primarily in the temporal lobes, which are involved with memory.
18% had a greater amount of tau in the cortex (grey matter) and this reflected problems with self-control, ability to focus, and difficulties with executive function.
The 3rd variant—30% of the cases—had an accumulation of tau in the visual cortex (back of the brain), which affects one’s orientation to space and the ability to identify shapes, contours, and distances.
An asymmetrical spread of tau across the left hemisphere of the brain was found in 19% of the subjects and reflected their difficulty with language skills.
This study, and others similar to it, have found that Alzheimer’s disease, like so many other brain conditions, is not a simple disorder. Although it is not yet understood why one person would have a particular pattern of tau vs. another, the variations in the underlying pathology can help explain why a universal cure has not been found, despite all the clinical trials that have been conducted so far. This new knowledge may be useful for the development of different types of treatment that can address the varying disease patterns.
As mentioned above, the pathology of AD and other dementias begins in the brain many years before a person shows symptoms. Therefore, what you do today can have a positive—or negative—impact on your chances of becoming demented down the road. So, if you’ve been on a less-than-healthy path, you can still take steps to make changes that could have big payoffs later on in life.
Here are a few recommendations to get you started:
Switch to a diet with lots of fresh produce, healthy fats (like walnuts and avocados), and clean protein, especially fish such as salmon and tuna that are high in omega-3 fatty acids.
Exercise your body regularly because it increases blood flow to your brain, which helps to ensure your brain cells are getting the glucose and oxygen they need.
Exercise your brain, too, by learning new things and playing brain games.
Protect your brain from injury by wearing a helmet when you bike, skateboard, ski, inline skate, snowboard, or ride a motorcycle.
If you have depression, seek treatment to reduce symptoms, since depression increases your risk for Alzheimer’s disease.
Connect to others by spending time with friends and loved ones, and volunteering in your community.
Avoid things that are harmful to your brain, such as toxins (i.e., smoking cigarettes and using alcohol and illicit drugs) and getting concussions.
You can also look into the Memory Rescue Program to identify any early signs or risks you might have for memory problems. In addition, you’ll learn about more ways you can optimize your brain function now, to reduce your chances of getting Alzheimer’s disease or another type of dementia in the future.
Concerns about memory problems and dementia shouldn’t wait. During these uncertain times, your mental well-being is more important than ever!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. Everyone’s struggling these days, but do you know who’s got it the worst? It’s people who are rigid thinkers—the creatures of habit who get bent out of shape when things don’t go their way or when routines are upended. Among neuroscientists, this trait is referred to as cognitive inflexibility, and it can ruin your life. It’s the inability to roll with the ups and downs of everyday life, let alone with a pandemic. If you’re one of these types, you may be finding it nearly impossible to cope with the uncertainty and constant changes we’ve had to endure, resulting in increased feelings of anxiety, moodiness, frustration, and irritability. Here’s news for you: When you argue with reality, welcome to hell.
When you argue with reality, welcome to hell.
Why do some people have so much trouble going with the flow? The answer lies in the brain.
COGNITIVE FLEXIBILITY IN THE BRAIN
Deep in the middle of the frontal lobes is a fascinating area of the brain called the anterior cingulate gyrus. Yes, that’s a mouthful, so let’s just call it the ACG. This region is involved in shifting attention—going from thought to thought or from one behavior to another.
Cognitive flexibility defines a person’s ability to go with the flow, adapt to change, and deal successfully with new problems. In the pandemic, we’ve all had to make changes in our everyday routines at work, school, and home. For example, you may have had to pivot in several areas at work—finding a new customer base, devising innovative ways of providing your services or using different technologies to collaborate. The same goes for distance learning, shopping, and socializing.
When the ACG is working properly, you’re more able to roll with the punches and adapt to new systems. When the ACG works too hard, however, cognitive flexibility is diminished and it’s harder to adjust. Brain SPECT imaging shows that when there is too much activity in the ACG, it is associated with finding too many errors (being overly critical), inflexibility, rigid thinking, and focusing too much on the things that bother you.
When the brain’s ACG is overactive, it means you can get stuck on negative thoughts, such as “I can’t work this way,” “Everything sucks,” or “Things shouldn’t be like this.” An overactive ACG is often seen in people with anxiety, depression, or obsessive compulsive disorder (OCD). Too much activity in this brain region has also been associated with low levels of the feel-good neurotransmitter serotonin, contributing to low moods.
In times when your daily routines and way of life are upended, the way they have been in the pandemic, you can experience extreme stress, disappointment, and discomfort. Cognitive inflexibility can insidiously destroy happiness, joy, and intimacy.
HOW TO FLEX YOUR COGNITIVE FLEXIBILITY
If you’re having trouble adapting to the many changes in everyday life due to the pandemic, know that you aren’t stuck. Here are 5 natural solutions that can help calm an overactive ACG, boost serotonin, and help you go with the flow.
Supplements: 5-HTP, saffron, and omega-3 fatty acids (especially ones that are higher in DHA than EPA) are the most helpful supplements to boost serotonin and calm the ACG.
Diet: Many people unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in l-tryptophan, an amino acid. For example, eating a high-protein, low-carbohydrate diet, which is popular these days, typically makes ACG problems worse. L-tryptophan is a relatively small amino acid. When you eat a high-protein diet, the larger amino acids compete more successfully to get into the brain, causing lower levels of brain serotonin and more negative emotional reactiveness.
Eating complex carbohydrates, such as sweet potatoes and garbanzo beans, are a healthy way to boost serotonin. Brain serotonin levels can also be raised by eating foods rich in l-tryptophan, such as chicken, turkey, salmon, beef, nut butter, eggs, and green peas.
Get moving: Exercise can also be very helpful in calming worries and increasing cognitive flexibility. Exercise works by increasing brain levels of l-tryptophan.
Write out options and solutions when you feel stuck: When you’re stuck on a thought, it is often helpful to write it down. Writing it down helps to get it out of your head. Seeing a thought on paper makes it easier to deal with it in a rational way.
Seek the counsel of others when you feel stuck: When all of your efforts to get rid of repetitive thoughts are unsuccessful, it is often helpful to seek the counsel of others. Finding someone to discuss the worries, fears, or repetitive behaviors with can be very helpful. Often just talking about feeling stuck will open new options.
Depression, anxiety, obsessive compulsive disorder, and other mental health issues can’t wait. During these uncertain times, your mental well-being is 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.
The pandemic has brought so many losses to so many people. For some, it’s the absence of sports that’s the hardest to cope with. And for student athletes who have seen their school sports axed, it’s taking a devastating toll on their mental well-being and cognitive function.
Over two-thirds of high school student athletes say they are experiencing feelings of depression and anxiety since sports were canceled due to the pandemic, according to a nationwide survey. The researchers from the University of Wisconsin School of Medicine and Public Health found that 68% of students surveyed reported mood and anxiety issues at levels typically indicating a need for medical intervention. That’s 37% higher than previous levels.
Athletes at the college level are feeling the pain too. A majority of student-athletes reported high rates of mental distress in the NCAA Student-Athlete COVID-19 Well-being Study, which surveyed over 37,000 participants. Over 25% of the athletes who responded reported feeling a sense of sadness and loss while 1 in 10 said their depression levels were so high it made it difficult to function “most every day” or “constantly.”
For student athletes with ADD/ADHD, the lack of school sports is leading to increased struggles with symptoms associated with the condition.
At Amen Clinics, a global leader in the use of brain imaging in psychiatry, the number of student athletes (and their parents) seeking help for depression, anxiety, ADD/ADHD, and other issues is on the rise.
HOW THE LOSS OF SPORTS AFFECTS MENTAL HEALTH
Missing out on organized sports negatively impacts an athlete’s life in many ways.
Depletes neurotransmitters:
Exercise increases the feel-good neurotransmitters serotonin and dopamine in the brain. Multiple studies show that physical exercise has strong antidepressant and antianxiety effects, with some reports showing it can be as effective as antidepressant medication. The UW study found that physical activity levels among high school student-athletes were 50% lower than pre-pandemic. Without that jolt of neurotransmitter production thanks to exercise, there’s an increased risk of feelings of anxiety and depression.
Reduces focus and attention:
Exercise boosts blood flow to the brain, which can heighten focus and attention in people with ADD/ADHD. In the thousands of ADD/ADHD patients treated at Amen Clinics, there is a direct correlation between the level of exercise a person gets and the severity of their symptoms. When Amen Clinics patients who play sports, such as basketball which involves intense aerobic activity, they do better in their classwork at school. Decreasing activity or adopting a sedentary lifestyle makes people more prone to symptoms of ADD/ADHD, including trouble with focus, inattention, impulsivity, disorganization, difficulty with follow-through, and lack of motivation. That lack of motivation creates a downward spiral—less drive to exercise, fewer benefits from physical activity, even less motivation—that makes it even harder to get off the couch.
Social isolation:
Missing out on the social aspects of team sports lowers moods and can cause depression to set in.
Dealing with uncertainty:
Everyone is dealing with a greater sense of uncertainty due to the pandemic. For students who play sports, that feeling may be more acute. Plans for the return of organized sports at the high school and college level are largely up in the air, meaning athletes are trying to prepare for seasons that may or may not take place. Uncertainty can trigger anxiety in anyone.
Feeling cheated:
When you’ve worked toward a goal, such as earning the right to play a sport in college, and it suddenly gets taken away, you can’t help but feel cheated. You may feel a knee-jerk reaction to blame somebody, but that is the number one way to ruin your life. Blame is an ANT (automatic negative thoughts) that can make you feel like a helpless victim, which increases symptoms of depression.
ENHANCING MENTAL WELLNESS AMONG STUDENT ATHLETES
What can student athletes do to boost their psychological and cognitive well-being? These strategies can help keep anxiety and depression at bay and can improve focus and attention.
Stick to an exercise routine.
Even if you can’t play your sport, maintain a training regimen that will keep you in shape and that will fuel your brain for better mental health and cognitive function.
Connect with teammates.
You may not be able to huddle with teammates on the playing field, but you can connect on social media or via Zoom. Encourage team Zoom meetings or create a group page where you can connect, express challenges, and share strategies with each other. Social connection is critical for reducing depression.
Eat foods that boost feel-good neurotransmitters.
Foods that increase dopamine and serotonin include proteins (such as turkey, salmon, and eggs), probiotic foods (such as sauerkraut, kimchee, and kefir), and nuts and seeds. Most people with ADD/ADHD (except people with Overfocused ADD/ADHD) do better with a diet that is higher in protein and lower in carbohydrates.
Challenge your thoughts.
If your mind is filled with blaming ANTs, learn to talk back to them and start taking responsibility for your life. Stop dwelling on the things that are out of your control and focus on what you can do to make your life better.
Seek help if you need it.
If symptoms of depression, anxiety, or ADD/ADHD become overwhelming or get in the way of day-to-day life, it’s time to seek professional help. Understand that brain SPECT imaging studies at Amen Clinics show that each of these conditions has multiple types, so giving everyone the same treatment plan will never work. Each type requires a personalized treatment plan. Finding out which type you have is the key to getting the most effective treatment.
Anxiety, depression, ADD/ADHD, and other mental health issues can’t wait. During these uncertain times, your mental well-being is 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. If all our specialists are busy helping others, you can also schedule a time to talk.
