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Bipolar disorder (BD) is a severe and complex brain disorder causing shifts between manic and depressive phases, requiring bipolar disorder treatment. The patient may feel out of control of their lives and unable to participate in daily activities. Episodes of bipolar disorder can lead to dramatic changes in the person’s life, such as a lost job, failure in school, damaged friendships, or even jail time. Those with bipolar disorder are often hospitalized for their mental illness when experiencing an episode. The disorder can be difficult to diagnose as there are not many tests to offer a true diagnosis. The cyclical emotional state of the patient and vital information based on brain SPECT imaging are the two main factors Amen Clinics uses to diagnose and recommend bipolar disorder treatment.

What is Bipolar Disorder?

Bipolar disorder is found to run in families despite not having a single cause, and three out of five patients with bipolar disorder are women. The brain disorder affects around 4% of Americans as a fairly common illness. Unfortunately, those with bipolar disorder are 15 times more likely to attempt suicide when compared to the general population. There are four distinct types of bipolar disorder:
  1. Bipolar I
  2. Bipolar II
  3. Cyclothymic disorder
  4. Bipolar disorder otherwise not specified
Bipolar I is typical bipolar with classic symptoms of extreme mood shifts lasting between weeks and months. Bipolar II indicates the patient has experienced less intense manic moods and may experience more depressive moods when compared to bipolar I. Cyclothymic disorder is similar to Bipolar I but with less extreme shifts over shorter periods of time. Symptoms of “manic” states include: Symptoms of “depressive” states include: Those with bipolar disorder may also fall into psychosis where they detach from reality. This symptom can sometimes mimic schizophrenia, a brain disorder marked by a withdrawal from reality. Oftentimes, people are diagnosed with bipolar disorder but have the traumatic effects of a brain injury. This is why proper assessment of bipolar disorder is essential to identify the root cause of the brain disorder for treatment.

Treatment and Therapy for Bipolar Disorder

Those with bipolar disorder experience unique struggles and require highly customized treatment. Here at Amen Clinics, we’ve found brain SPECT imaging is vital to identifying the root cause of bipolar disorder. Bipolar disorder is sometimes identified with co-existing problems, such as brain injury, and as many as 50% of those with bipolar disorder also have ADD/ADHD. Brain SPECT imaging gives patients a direct view into the physical nature of their brain, destigmatizing any fears they might have against treatment. The emotional toll of finding help for this brain disorder can be lifted once the patient understands the physical nature of their illness. While this condition is difficult to diagnose due to bipolar disorder’s many types and tendency to overlap with other brain disorders, it is a serious psychiatric condition requiring expert care. Many patients with bipolar disorder fall into continuous episodes because they do not follow through on their bipolar disorder treatment, believing there is no longer a problem once treatment starts or that there never was a problem. Amen Clinics is committed to offering personalized bipolar disorder treatment options that take into consideration all aspects of the patient’s life. When enrolling with Amen Clinics to treat you or your loved one’s bipolar disorder, we use a four-pronged approach to first assess your case by taking the following steps:

How to Manage Symptoms of Bipolar Disorder

Patients with bipolar disorder can go through a variety of troubling experiences while battling their illness. There is currently no cure for bipolar disorder, but treatment can give patients control of their lives. A new daily regimen focused on nutrition, exercise, supplementation, talk therapy, and other bipolar disorder treatments specified by your doctor, must be followed. Exercises for meditation, gratitude, and positive thinking to rid thoughts of ANTS (Automatic Negative Thoughts) may be recommended. Strengthening one’s sense of community also plays an important role in relieving stress and building resilience.

Find a Clinic to Treat Your Bipolar Disorder

Make an appointment by calling 888-288-9834 today or scheduling online, and review our locations to find the nearest clinic to your home. Walking is arguably the best exercise. It’s a natural movement that benefits the very beginner, as well as the highly fit body builder. Why? Well, walking is safe, effective and low-impact on the joints. It doesn’t require practice or any special ability, yet the health benefits are many. Besides trimming your waistline, it can help: • Lower blood pressure • Reduce the risk of or manage Type 2 diabetes • Lower bad cholesterol • Raise good cholesterol • Improve your mood and help you stay fit and strong • Walking stimulates blood flow and provides oxygen to the brain, which leads to improved functioning and better ability to recall.

How Fast & Far Should I Walk?

Dr. Amen says you should “walk as if you’re late.” So a slow stroll doesn’t count. Beginners should start with a level path, and begin with 15 minutes per walk, 3-5 times per week. Once you feel comfortable with that, increase either the duration or speed. You’d be amazed that even body builders use walking to burn calories. Walking provides a slow steady calorie burn, and the intensity can be increased with an elevated path. That’s one reason why hiking is such great exercise. When walking uphill, you get cardiovascular and muscular benefit. So, find a local hike and enjoy the great outdoors, and intense workout. To increase the intensity, you can use resistance bands, or hand weights to swing and lift in various ways to engage the upper body and arms.

Cardio Health Benefits

Walking is a form of cardiovascular exercise (cardio). Cardio is any exercise that raises your heart rate. A stronger cardiovascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. The bottom line? Walking increases your endurance.

Other Tips

Walking outside to get the benefits of natural sunlight and vitamin D. To help pass the time, you can listen to music or walk with a friend instead of going out to lunch. You can also get a pedometer, which tracks the number of steps you take. Set a goal to take 10,000 steps per day!

Try “Burst” Training

Did you know that a short burst of intense exercise is extremely beneficial not only for overall fitness but for building lean muscle tissue, burning fat and promoting longevity? If you want an even higher calorie, faster-fat burn, better brain booster exercise, try burst training. Also known as interval training, burst training involves periods of high-intensity bursts (or fast walk) followed by a few minutes of lower-intensity speeds (slow walk). The biggest benefit of burst training is it will convert you from a fat-storer to a fat-burner. Short-burst training helps raise endorphins, life your mood, and make you feel more energized. There are endless ways you can put together a burst training workout. Below is a sample table of a heart-pumping 30-minute workout with bursts:

Sample Burst Training Workout

3 minutes warm up
4 minutes fast walking (walk like you are late)
1 minute burst (run or walk as fast as you can)
4 minutes fast walking
1 minute Burst
4 minutes fast walking
1 minute Burst
4 minutes fast walking
1 minute Burst
4 minutes fast walking
3 minutes cool down

We Can Help

If you’re new to exercise, there will be a period of progression before you go “all out” with burst training. If you can’t manage to fit it in or even do 30 minutes a day, even 15 minutes a day is okay to start with. Sticking with it is key. Eventually you’ll be walking further and faster. Make walking a daily priority. You’ll release good mood endorphins, feel more energized and your brain will thank you. There are many ways to optimize your brain and your mind. You CAN create a brain healthy life by learning how to love and care for your brain and body. If you, or someone you love, could benefit from an evaluation at Amen Clinics, call our brain health advisors today at 888-288-9834 or tell us more online. Do you frequently fall asleep during the day? Are you tired all the time, even when you get a good night’s sleep? Have others noticed that you snore or make choking noises when you sleep? If you answered yes to any of those questions, you might have sleep apnea.

What is Sleep Apnea?

Apnea is a medical term that refers to a pause in breathing. Those who suffer with sleep apnea stop breathing 10 to 60 times every hour and those stoppages can last between 10 to 20 seconds. Sleep apnea is characterized by the upper airways closing off during sleep, causing a brief interruption of breathing and, often, loud snoring. Frequently waking up at night from lack of oxygen can rob you of restful sleep and leave you feeling sluggish, inattentive, and forgetful throughout the day. Sleep apnea costs the U.S. economy $87 billion a year. Common symptoms include: • Loud snoring with snorts or gasps • Periods of not breathing during sleep • Morning tiredness and/or headaches • Significant daytime drowsiness • Attention and/or memory problems • Mood issues and irritability What’s particularly harmful about sleep apnea is that when air can’t reach the lungs, it also can’t circulate to the rest of the body, including the brain. Chronic lack of sleep is a serious condition that can lead to an irreversible loss of brain cells. If you have sleep apnea, you could be starving your brain of oxygen and not even know it.

Sleep Apnea Stats:

Sleep apnea affects between 12 to 18 million Americans every year. Sleep apnea doubles your risk for having a stroke and triples your risk of dementia and depression. People who are obese have four times the risk of developing sleep apnea than people who are a normal weight. And sorry guys, men are twice as likely to have sleep apnea as women. Long-term complications of sleep apnea can include an increased risk for heart disease, stroke, diabetes, obesity, and memory problems. Sleep problems also increase your risk of developing psychiatric disorders. Chronic sleep loss can lead to car accidents, poor job performance, low grades in school and higher susceptibility to other mental and physical conditions. Since missing out on sleep can have a devastating impact on your life, here are 5 ways to avoid the dangers of sleep apnea:

Maintain a Healthy Weight

Being overweight increases your chances of developing sleep apnea since fat deposits around the upper airway can obstruct the natural breathing process. One of the best ways to maintain a healthy weight is to eat a diet high in fiber and healthy fats. Also, using adaptogen herbs, such as ginseng and Rhodiola, can help with conditions that lead to weight gain (like thyroid issues, leaky gut and cellular toxicity).

Humidify Your Room

Sleeping with a humidifier in the room has been known to decrease snoring and congestion. Using essential oils in a humidifier, such as eucalyptus oil (which is an active ingredient in Vicks VapoRub), can help to open nasal passages and improve breathing while you sleep.

Avoid Substances

Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon and evening. One reason why people get lower-quality sleep after drinking alcohol is that it blocks REM sleep, which is often considered the most restorative type of sleep. With less REM sleep, you’re likely to wake up feeling groggy and unfocused.

Don’t Take Naps

Taking naps is one of the biggest mistakes you can make if you have trouble sleeping. Daytime naps will disrupt your nighttime sleep cycle.

Adjust Your Sleep Position

Sleeping on your back tends to make snoring worse because the tongue slides toward the back of the throat. Sleeping on your side with a pillow that keeps your head slightly elevated is usually recommended to reduce snoring and the symptoms of sleep apnea. If you aren’t getting enough sleep, or if you’re not feeling refreshed after sleeping, Amen Clinics can help. Our goal is to help you achieve and maintain peaceful sleep without the use of sleeping pills or sedatives. One of the best ways we can improve the quality of your sleep is with brain SPECT imaging. If you or someone you know is struggling with the effects of sleep apnea, find out how we can help improve the quality of your sleep. Call us today at 888-288-9834 or visit us online to schedule a visit. Do you think how you age and when you die is left to the fate of good or bad genes? Think again. “Only about 5 to 20 percent of the aging process has to do with our genes,” says Johnny Bowden, author of The Most Effective Ways to Live Longer. “The rest has to do with how we treat our bodies, which determines whether, like a light switch, we turn the good genes on and the bad genes off.” Conquer them and you slow down the aging process and help prevent heart disease, cancer, and diabetes. And you’ll look and feel younger than your peers.

Here are the 5 steps:

1. Lessen Exposure to Free Radicals

Not unlike the way rust attacks a car, free radicals attack our cells, damage our DNA and accelerate aging. Things to avoid: cigarettes, trans fats, excess sun exposure, charred meats, and pesticides. Though fruits and vegetables are great sources of antioxidants that fight free radicals, try to buy the “dirty dozen” (produce with highest chemical residue) in organic form: • Peaches • Apples • Blueberries • Bell Peppers • Celery • Nectarines • Strawberries • Cherries • Imported grapes • Spinach & Kale

2. Reduce Inflammation

Inflammation that becomes chronic is now considered to be a major player in many diseases of aging including cancer, diabetes, heart disease, and Alzheimer’s disease. The Mediterranean diet based on fish, fruits, vegetables, nuts, oils, grains and little meat appears to reduce inflammation. Other great anti-inflammatory foods include many spices (like turmeric) and dark chocolate (70 percent or higher cacao content). Exercise is another great way to lower inflammation. Aim for a moderate amount of steady exercise like brisk walking, swimming, or biking for 30 to 45 minutes five days a week—the amount most experts recommend. But don’t overdo it to the point of soreness and extreme fatigue, since too much exercise can actually increase inflammation, at least temporarily.

3. Limit Sugar

When too much sugar mixes proteins and fats it forms molecules called Advanced Glycation End products, or AGEs that promote aging. Limiting your intake of sugar-filled foods in general will also help. The American Heart Association now recommends that women consume no more than 100 calories per day of added sugars, and men no more than 150 calories per day.

4. Lower Stress

Being under constant pressure initiates the release of a variety of stress hormones that make your pulse race and cause your blood pressure to rise. The hormone cortisol gets released to lessen these effects, but if stress is constant, and cortisol stays chronically elevated it can shrink a part of the brain called the hippocampus, essential for long-term memory. It can also lead to the accumulation of belly fat, causing inflammation and insulin resistance. Regularly practicing relaxation techniques like meditation or yoga or contemplative prayer help manage stress, but even closing your eyes for 5 minutes and breathing deeply at intervals through the day can help. Getting too little sleep can also increase cortisol, so make sure to aim for 7 to 8 hours a night.

5. Protect and Repair DNA with Super Foods

This point is closely related to the above, because controlling oxidation and inflammation and avoiding toxins are all part of protecting your DNA. When we age or have disease our DNA is duplicated but not as well. Think of a Xerox machine that produces a copy of a copy of a copy… and so on. The final copies are not very clear. We want “clear reproductions” when it comes to duplicating our DNA within. Many spices are also amazingly protective. I think it is good idea to include a reputable, high quality super “green” or “super food” type powder as part of your health regimen. You can mix the powder in your smoothie or mix it with juice as an added boost to your brain, energy and longevity.

Improve Your Brain Health

At Amen Clinics, we have spent decades helping people just like you improve their brain health. Call us today at 888-288-9834 or schedule a visit. In Part 1 of this blog series, you discovered how brain health is the key to a happy, successful, and fulfilling life, and we outlined the first 6 prescriptions for creating a brain healthy life. Here are the remaining 6 prescriptions:

7. LEARN BRAIN HEALTHY WAYS TO DEAL WITH PAIN

Chronic pain can have a negative impact on a number of areas of life, such as sleep, mood, memory, and concentration. It can also change the way the brain functions. Brain SPECT imaging has taught us that the use of some chronic pain medications, such as opioids, may be harmful to brain function. Long-term use of these medications makes the brain look toxic, like people who drink too much alcohol. This is not to say we must completely rule out pain medications, they can be necessary until other treatment options are available. Possible alternative treatments for pain are fish oil, acupuncture, music therapy, and hypnosis. Pain and depression tend to go hand in hand. For some people, taking the natural supplements saffron or SAMe may be helpful for both. Again, there are many natural ways to help the brain. Of course, you should talk to your doctor before starting or stopping any medications or supplements. If your physician does not know much about natural supplements, a naturopathic doctor or an integrative/functional medicine physician can be helpful.

8. YOU NEED A BRAIN HEALTHY DIET

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

9. PHYSICAL EXERCISE

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

10. MENTAL EXERCISE

When it comes to brain health, mental exercise is just as important as physical exercise. If you stimulate new brain cells with new learning, they connect to other cells and become part of the fabric of your brain. Learning new dance steps is a great mental exercise because it involves learning, coordination, music, AND physical exercise. All those things are great for your brain. Crossword puzzles, learning a musical instrument, or exploring a new language can also help. The key is consistently finding new mental exercises to try.

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

Dr. Amen once did a study with psychologist Noelle Nelson on the power of appreciation. He scanned her twice: once when she was focused on what she loved about her life, and then again while she focused on what she hated about her life. The scans were radically different. The loving scan looked healthy, while the hateful scan showed negative changes in activity in several important areas of her brain involving emotions and memory. Other studies have found that focusing on negative thoughts changes the brain in a negative way. Creativity, learning, and imagination all go DOWN with negative emotion while focusing on positive, happy, hopeful thoughts helps both the brain and you work better. Here is a simple exercise: Write down 5 things you are grateful for EVERY DAY and then meditate on these things throughout the day.

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

Spending time with family, friends, coworkers, and even acquaintances is a part of necessary social interaction as humans. However, with social interaction and with certain types of people in our lives, these situations can be stressful and anxiety-provoking. We’ve all been there. To start, it’s beneficial to surround yourself with positive energy and disassociate from the negative people in your life who don’t contribute to your overall happiness. Then you can focus on the people who truly benefit you and your development throughout life. The next step is to also be a positive light in people’s lives—focusing on what you love about the meaningful people in your life and being a source of support for them when they need help. Finally, when you think about the people in your social circle, focus on how they bring joy into your life. By directing your attention to what makes you happy, you will positively influence your brain function and be happier.

CONCLUSION

As you have seen in this 2-part blog series, there are many natural ways to optimize your brain and your mind. You CAN create a brain healthy life by learning how to love and care for your brain, and by focusing on what you love about your life. Take what you have learned here to develop your brain healthy life and teach it to others, including your family members, coworkers, friends, fellow churchgoers, and more. By creating brain healthy families, businesses, and communities, we ALL benefit. If you’re having mental, emotional, or cognitive health issues, it could be a sign that your brain could benefit from optimization. During these uncertain times, your overall brain health and well-being are more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. The brain is the organ of learning, loving, and behaving. When your brain works right, you work right. When your brain is troubled—for whatever reason—you tend to have trouble in your life. Your brain weighs only about 3 pounds or about 2% of your body’s weight. Yet, it uses 20 to 30% of the calories you consume, 20% of the oxygen you breathe, and 25% of the blood flow in your body. It is estimated that the brain has 100 billion nerve cells and more connections in it than there are stars in the universe. There are also trillions of supportive cells in the brain called glia. Each neuron is connected to other neurons by up to 40,000 individual connections (called synapses) between cells. When your brain works right, you work right. When your brain is troubled—for whatever reason—you tend to have trouble in your life.
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A piece of brain tissue the size of a grain of sand contains 100,000 neurons and 1 billion synapses, all “talking” to one another. Information in your brain travels at speeds of up to about 268 miles per hour. If you don’t take care of your brain, you lose on average 85,000 brain cells a day. That is what causes brain aging. With appropriate forethought, however, you can reverse that trend and dramatically slow the aging process and increase your mental agility. Knowing how to care for your brain is the first and most important step to success.

Given the brain’s central role in success, we offer 12 prescriptions to optimize it for a better life in all you do.

Here are the first 6 prescriptions:

1. LOVE YOUR BRAIN

Most people never think about their brain for the simple reason that they can’t see inside their heads. We can see if our bellies start to expand or if we start to get wrinkles on our faces, prompting us to take action to improve our appearance. At Amen Clinics, brain SPECT imaging gives our patients the ability to see the overall health of their brain and to see areas that could benefit from optimization. Seeing is believing, and it helps people fall in love with their brain and want to take care of it every day. Loving your brain is the first step toward creating a brain healthy life.

2. INCREASE THE BRAIN’S RESERVE

Have you ever wondered why certain stresses or injuries affect some people and not others? Why do some people get depressed after losing a parent while others, although sad, keep on going? Why do some people struggle with their mental and cognitive health after a minor head injury while others don’t? Why are some people able to roll with being fired or getting divorced while others nearly lose their minds? After looking at tens of thousands of brain scans, we began to think about the concept of “brain reserve.” Brain reserve is the cushion of healthy brain tissue we have to deal with the unexpected stresses that come our way. The more reserve we have, the more resilient we are in times of trouble. The less reserve, the more vulnerable we are. For example, if you fell off a bunk bed onto your head at age of 10, were exposed to chronic stress from alcoholic parents, or drank much alcohol, or used drugs as a teenager, you decreased your brain’s reserve. On the other hand, if you protected your head, were raised by reasonably loving and consistent parents, ate a healthy diet, and avoided drugs and alcohol, you increased your reserve. The exciting news is that it is never too late to work on increasing your brain’s reserve.

3. PROTECT YOUR BRAIN

Your brain is soft and your skull is hard. Concussions and even very minor head injuries can ruin your life, so wear your seat belt, drive in safe vehicles, protect your head in sports or steer clear of contact sports.

4. STOP POISONING YOUR BRAIN

Do not put toxic substances in your body. If you poison your brain, you poison your mind. Avoid alcohol, drugs (including marijuana), and smoking. In addition, limit your caffeine intake, avoid chemical-laden cleaning products and personal care products, and be careful with prescription and over-the-counter medications.

5. PROTECT YOUR MEMORY

It is critical to take early memory problems seriously and not just dismiss them as normal aging. One of the MOST important things you can do to keep your memory strong is exercise. Physical activity boosts blood flow, and on SPECT scans, low blood flow is the #1 predictor of future Alzheimer’s disease. There are also several supplements that have good supporting research for memory including phosphatidylserine, acetylcarnitine, saffron, curcumins, fish oil, ginkgo biloba, sage, and a Chinese moss extract called huperzine.

6. GOOD SLEEP IS ESSENTIAL TO THE HEALTH OF YOUR BRAIN

Unfortunately, 60 million Americans have trouble sleeping, which affects your mood, memory, and ability to concentrate. It is estimated that sleep-deprived people cause more accidents than drunk drivers. Because of sleep problems, doctors are prescribing sleep medications that can affect your moods and memory at alarming rates. To overcome sleep problems, you need to eliminate anything that might interfere with sleep, such as caffeine or alcohol. Additionally, natural supplements such as melatonin, magnesium, l-theanine, and 5-HTP can be helpful. Hypnosis can be an effective natural replacement for sleeping pills or medications. Hypnosis and self-hypnosis are very powerful tools to help us gain mastery over our own minds and bodies and can be helpful not only for sleep but also for anxiety and pain.

To read the next 6 prescriptions for creating a brain healthy life, click here. 

If you’re having mental, emotional, or cognitive health issues, it could be a sign that your brain could benefit from optimization. During these uncertain times, your overall brain health and well-being are more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Did you know that the number one predictor of longevity is the amount of lean muscle mass you have on your body? Turns out, there’s a lot of truth behind the saying “use it or lose it.” When it comes to aging, if you don’t use your body, you will surely lose it. Without a consistent exercise regimen, your muscles will become weak and flabby and your joints will become stiff and brittle. No matter your age, moderate exercise will help ward off Alzheimer’s and memory problems, decrease anxiety and depression, boost your focus and enhance your brain’s ability to repair itself. Here are five proven techniques for achieving peak physical fitness and a high-octane brain: Interval Training– If you want a greater mood enhancer and a better brain booster as an aerobic exercise, try interval training—60-second bursts at a go-for-broke intensity (such as running), followed by a few minutes of lower-intensity exertion (such as brisk walking). One study has found that doing high-intensity burst training burns fat faster than continuous moderately intensive activities. Resistance Training– Take your workouts to the next level by adding resistance training. Without proactive strength training, aging adults tend to lose muscle mass and strength. According to research done at Rush University Medical Center in Chicago, individuals with weaker muscles appear to have a higher risk for Alzheimer’s disease and declines in cognitive function over time. Coordination Activities– Boost your brain with coordination activities such as dancing, tennis, or table tennis (which I consider to be the world’s best brain sport). In such activities, the aerobic exercise spawns new brain cells while the coordination moves strengthen the connections between those new cells, so your brain can recruit them for other purposes such as thinking, learning, and remembering. It’s recommended that you do some form of aerobic coordination activity at least four to five times a week for at least 30 minutes. Balance Exercises- Controlled movement exercises, like yoga or tai chi, can increase balance and decrease falls. Balance exercises can help prevent major physical injuries and brain traumas. Don’t Overdo It– Avoid excessive exercise, which can cause free radicals to attack your cells, damage your DNA and accelerate aging. Bottom line: exercise is a great way to feel better, gain health benefits and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. The best way to lose weight, boost energy and optimize brain function is to get brain SPECT imaging at one of the Amen Clinics. By discovering your particular brain type, we can obtain vital information that can help us create the best nutrition and lifestyle plan for you. We can help you have the best brain possible! Call us today at 888-288-9834 or visit us online to schedule a visit. It’s a proven fact that people who exercise regularly benefit from a positive boost in mood and have lower rates of depression.  In the past, most common treatments for depression were psychotherapy or medication.  However, psychologists are quickly figuring out that exercise is and can be a successful alternative.

Why Is Exercise So Important?

Exercise is a magic drug for many people experiencing depression and anxiety disorders and is becoming more and more prescribed by mental health providers. Studies have shown that individuals who exercise report fewer symptoms of anxiety and depression and lower levels of stress and anger. Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behavior. Exercise helps keep your psyche fit. It’s an effective, cost-efficient treatment for depression and my help in the treatment of many other mood disorders.

Natural Ways to Combat Depression:

1. Exercise is a great alternative for treating depression. 2. It wards off anxiety and feelings of depression. 3. Boosts self-esteem. 4. Improves sleep, which can often be a problem when you’re depressed. 5. When exercising your body releases chemicals called endorphins. Endorphins trigger positive feelings in the body, which can be accompanied by positive feelings and thoughts. 6. Provides a distraction from your worries. 7. Helps you get rid of built up stress. Any form of moderate exercise can help with depression. Higher intensity exercises, like running or biking, will help release feel-good hormones, while lower intensity exercises like yoga or gardening, can help you relax and connect with your body. Below are some great exercises to choose from: • Walking • Swimming • Playing tennis • Golf (walking the course instead of using the cart) • Gardening • Dancing • Biking • Yoga • Running

Improve Your Brain Health Today

At Amen Clinics, we have spent decades helping people just like you improve their brain, and thus mental health, and can help you too. Call us today at 888-288-9834 or schedule a visit. The limbic system is an area known to be vastly involved with some of the most fundamental processes of being human.  Through Amen Clinics SPECT imaging work, we have found that when the deep limbic system is overactive, it results in mood-related problems, especially depression. Also, we have observed that depressive symptoms can arise when the brain has low activity. Injury can cause low activity from events such as concussions, infection, loss of oxygen, and exposure to toxins. By looking at our patient’s brain function through SPECT, we can identify the underlying brain biology of a person’s depressive systems, allowing us to target proper treatment efficiently. Here are two simple yet powerful lifestyle strategies that can be helpful in reducing depression:

#1. Your Brain is Happy When You Exercise

Exercise is the most important thing to do when feeling depressed. When we exercise our brain releases “feel good” chemicals that help with our sense of well-being. In fact, a study that compared antidepressant medication with exercise found that both therapies were equally effective after sixteen weeks, and after ten months, exercise was more effective.

#2. Identify and Kill Your “ANTs”

ANTs are the Automatic Negative Thoughts that pop into your head, causing you to get upset, depressed, and anxious. There are nine species of ANTs: To overcome automatic negative thoughts, you must first become aware of the dialogue in your head. Once you identify an ANT, write it down, identify it and then kill it by writing down a more realistic version of the same thought. For example: Practice these two strategies whenever you need to overcome feelings of depression. Make exercise and identifying your feelings part of your life. Apply them and you will feel a difference in your day. Depression is not the results of a character flaw or personal weakness. If you or a loved one is struggling, contact Amen Clinics today or call (888) 288-9834. Some days it seems your brain just doesn’t want to focus on anything that needs to get done! Brain fog, stress, and distractions can make your mind start to wander and you might feel like being productive is impossible.

Simple Changes for Optimal Focus

By making simple changes to your daily diet and habits, you can become more productive. To help improve your brain power, here are six ways to have better mental focus at work:
  1. Supercharge your diet
Certain foods can enhance your brainpower. For example, pistachios support better blood flow, bringing oxygen into the brain. Shrimp contain choline, for strong memory. In addition, cherry juice has a high content of melatonin for better sleep and cinnamon has been shown to enhance mood!
  1. Eat less sugar
Sugar can cause you to have an energy crash followed by brain fog. For good mental focus all day, have a lean protein-rich breakfast of eggs and vegetables instead of pancakes or french toast. If you are a coffee or tea drinker, add a natural sweetener like stevia instead of sugar.
  1. Use supplements to supercharge your brain
Specific herbs and nutrients promote mental sharpness and improve brain productivity. Helpful adaptogenic herbs like Rhodiola and ashwagandha can fight fatigue and help you adapt to stress. Nutrients like choline and tyrosine can assist your brain with memory and endurance.
  1. Go to bed a little bit earlier
Sometimes you just want to stay up late binging on your favorite television show. But if you want to have better concentration, Dr. Daniel Amen says it is important to get more sleep. After a full night of sleep, you’ll enjoy a clear mind and endurance to get you through your day.
  1. Eat organic foods
The National Institute of Environmental Health Sciences says that “most studies of moderate pesticide exposure have found increased prevalence of neurologic symptoms and changes in neurobehavioral performance, reflecting cognitive and psychomotor dysfunction.” In other words, the pesticides on our foods are making our brains malfunction! Always choose certified organic foods to reduce your exposure.
  1. Process your thoughts
Difficulty when focusing can be worsened if you have too many thoughts floating around up there, competing for your attention. Try taking a long walk or keeping a journal to release your thoughts. These actions will allow your mind to process and let go of the chaos up there. Then you’ll be better able to focus on your work, and get more done in less time! These small tweaks to your lifestyle can make a significant difference in your brain function! You can look forward to enhanced focus and higher productivity when you start implementing these six changes in your life.