ARCHIVE

According to the National Institutes of Mental Health – 51 percent of the U.S. population will suffer from a mental health issue at some point in their lives. Anxiety disorders, depression, ADD and substance abuse are the most common. It is more normal to have a problem than not to have one. It’s important for patients to know that “normal” is nothing more than a setting on a dryer or a city in Illinois. New research reports that people with mental health issues die an average of 10 years before others and that depression, ADD, post traumatic stress disorder, and addictions all increase your risk for Alzheimer’s disease. It doesn’t have to be that way. Now is the time to get help. It’s the smart thing to do.

Treatment with Medication vs. Nutrition

Historically, the approach to treating these disorders has been psychotropic medication and therapy. Even though your brain may get sick in many different ways, it only takes one way to get better and that’s living a healthy lifestyle. In head-to-head studies, taking fish oil, exercising, and cognitive behavioral therapy (CBT), has been found to be as effective as medication. Now you can add improving what you eat to that list! Exciting new research confirms that not only can your diet make you feel bad (especially the Standard American Diet filled with sugar, cheap oils and processed pesticide-laden foods), it can also make you feel better. In the first randomized controlled trial study of its kind, researchers demonstrated that improving diet quality can treat major depression. In the three-month study, adults with major depressive disorder were recruited and randomly assigned to receive either social support. This has been demonstrated to be very helpful for people with depression or support from a clinical dietitian. The results were that the participants in the dietary intervention group had a much greater reduction in their depressive symptoms. Compared to those in the social support group. At the end of the trial, almost 33 percent of those in the dietary support group met criteria for remission of major depression, compared to only 8 percent of those in the social support group.

Be Mindful of Sleep Patterns

Another thing to pay careful attention to is your sleep. Previously thought of only as symptoms, now it is understood that sleep problems increase your risk of developing psychiatric disorders. In fact, people who suffer from insomnia are four times more likely to develop major depression compared to normal sleepers. Additionally, they are more likely to think about suicide and die by suicide. Other research indicates that sleep problems lead to anxiety disorders over 25% of the time and depression over 67% of the time. Be sure to practice good sleep hygiene. It is often taught that the brain doesn’t heal. But now we know that is wrong. If you put the brain in a healing environment, often it can get better, much better. But, it requires forethought and a great plan. For over 25 years, Amen Clinics has helped tens of thousands of people heal their brains and we can help you too. If you feel that you or a loved one could benefit from an evaluation, please call us today at (888) 288-9834 or visit our website to schedule an appointment. If you want to keep your brain and body healthy for as long as possible you must answer this question. It’s actually the most important question I ask my patients: Why? Furthermore, why do you want to be healthy? Why do you want a stronger mind and a more powerful brain? If you don’t know the answer to this question, no amount of great information will keep you on the right track, especially with constant exposure to unhealthy choices.

Determine Your Brain Health Now

The single most important factor in determining your health is the quality of the decisions that you make every day. You can take the time to start the necessary steps to improve your health today by beginning with the following: • Know about the health of your brain – get a base line brain health assessment. • Know your health numbers – you need to optimize your important health numbers, not just normalize them. • Avoid anything that hurts your brain and may cause brain injuries – engage in regular brain healthy habits. It is important to remember that Alzheimer’s disease starts decades before you have any symptoms and untreated Attention Deficit Disorder (ADD), depression, post-traumatic stress disorder (PTSD), and addictions all increase your risk for it. One of the most important ways to decrease your risk for Alzheimer’s disease is to decrease all of the risk factors for it.

The Risk Factors for Alzheimer’s disease

The risk factors for Alzheimer’s disease include: • Diabetes • Hypertension • Obesity • Heart Disease • Smoking • Alcohol Abuse • Low Thyroid and Testosterone Levels • Sleep Apnea • Insomnia • Chronic Stress • Untreated ADD or Depression • Lack of Exercise • No New Learning • Intestinal Inflammation You can do something about it, but you literally have no time to waste if you want to keep your brain healthy for the rest of your life. The older you get, the harder you have to work at staying healthy. As we age we have less room for error. We have to be constantly vigilant in our health. When you take the steps to learn about the condition of your brain, then you can begin to maximize its potential and avoid the cognitive decline that comes in our later years. If you or a loved one could benefit from a brain health assessment, please contact Amen Clinics to schedule a visit, or call our Call Center today at (888) 288-9834. It is important to be able to “keep your cool” and remain flexible with your emotions throughout life’s ups and downs. This ability allows you to adapt more effortlessly to new obstacles, situations, and experiences. Being cognitively flexible allows you to grow as a person and to have a better overall attitude.

The ACG and Emotions

By using SPECT brain imaging, we’ve observed that the area in the front part of the brain called the anterior cingulate gyrus (ACG) tends to be overactive in those who have difficulty with cognitive flexibility. The ACG is involved in shifting attention. When it is operating well, it allows us to focus on something, move on, and then shift focus to something else. However, when it is overactive, there is a tendency for people to get stuck. Here are some simple strategies you can integrate into your life to help you overcome a negative mindset, become more flexible, and adjust more easily to life’s curveballs.

Use Nutrition to Boost Your Mood

Your ACG has many “serotonergic” receptors, meaning that people who tend to be stubborn in their thinking or behavior may have a deficit of serotonin. For many, a diet with a higher ratio of complex carbohydrates to protein can be effective. Serotonin levels can also increase by eating foods rich in L-tryptophan which is a building block of serotonin. Such foods include chicken, turkey, salmon, beef, nut butter, eggs, and green peas.

Exercise

You can also increase L-tryptophan by exercising. Exercise increases your energy levels, diminishes your worries, and can distract you from the repetitive thinking patterns that get stuck in your head.

Thought Stopping

An important part of gaining control over your repetitive thoughts is to becoming aware of them when they occur.  When you notice negative thoughts start to creep in, you should envision a red stop sign, and say to yourself, “STOP!” The more you practice this, the more you will gain control over your thoughts.

Write Out Options and Solutions

Writing down your thoughts helps to “get them out of your head,” and allows you to view them more rationally. Follow these steps:
  1. Write down the thought that is stuck in your head.
  2. Write down what you can do to help offset the thought.
  3. Write down the things that you have no control over with regard to the thought.

Think Before Automatically Saying NO

Some people have the tendency to say “no” automatically–even before thinking about what was asked of them. This can be especially problematic in relationships. It is limiting and unnecessary to always dismiss ideas or deny your partner his or her request. To help with this, before responding, take a deep breath, hold it for three seconds, and then take five seconds to exhale while considering what the best way to respond would be. These techniques can help you vastly improve your mental flexibility which in turn will help you reduce your worries, improve your relationships and reduce the distress you experience when you get stuck on unhealthy or negative thoughts and behaviors. If you or a loved one is struggling with emotional flexibility, contact Amen Clinics to schedule a visit, or call our Call Center today at (888) 288-9834. Losing your memory or developing brain fog in your 30’s, 40’s, 50’s, 60’s, 70’s, or even 80’s is NOT normal. Just because it happens to so many people and is somewhat common does not mean that it is normal or healthy. It is a sign of trouble and needs to be taken seriously.

Putting a Memory Rescue Plan in Place

If you experience challenges with your memory, it is important to realize that you are on a precipice – you can ignore the fact that you are standing on the edge of that cliff, keep walking and fall off. Or you can get serious about taking better care of your brain, and turn around. If you want to rescue your memory, here are 7 steps to take:

Love and Protect Your Brain

Just as a parent shields a child from harm, it is imperative to take a proactive approach in keeping your brain safe from trouble. As simple as this idea is, most people never really think about brain security. Remember – your brain is soft, your skull is hard. It is critical that you protect your brain from concussions. You can also protect your brain by reducing your exposure to toxins – such as pesticides, molds, carbon monoxide, cleaning products, heavy metals, drugs, and alcohol.

Know and Optimize Your Important Numbers

Having important health numbers at an optimal level is critical to brain function. However, you can’t change what you don’t measure. Be aware of your:

Engage in New Learning

Research is clear that new learning and stimulating lifestyles lead to better cognitive outcomes later in life. If your job does not provide new learning opportunities, create them for yourself – take a class, start a new hobby, learn a new language, begin playing an instrument.

Get Good Sleep

Healthy sleep is absolutely essential to a brain healthy life. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away neurodegenerative toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Practice good sleep hygiene to optimize your sleep habits.

Exercise

Exercise alone is the veritable fountain of youth. The more you exercise, the healthier your blood vessels and blood flow, which leads to overall improved brain function and better memory. Make sure to combine aerobic exercise four to five times per week with weight training two to three times per week. Research shows the stronger you are as you age, the less likely you are to develop Alzheimer’s disease.

Use a Multi-Mechanism Approach

When you get sick or age, it is never just one biological mechanism that fails; it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion, and inflammation. Therefore, it is important to utilize a multiple mechanism approach to improving brain health.

Attack the Risk Factors for Alzheimer’s and Other Dementias

Dr. Daniel Amen’s newest book, Memory Rescue is available HERE. If you or a loved one could benefit from an evaluation, please contact Amen Clinics to schedule a visit, or call our Care Center today at (888) 288-9834. Why does it seem like there are never enough hours in the day? From day to night, work to family, personal goals, and endless to-do lists, we’re a nation of on-the-go people. We all want to be more productive, but that requires more focus and more energy. Below are four simple strategies that will give you the focus and energy you need all day— to get the important stuff done.

1. Get quality sleep

Quality sleep is key to a better quality of life. In fact, sleep is just as important as eating healthy and exercising. How you feel during the day is directly related to how well you slept the night before. Not feeling your best during the day and struggling to sleep are normally caused by your lifestyle choices or daily routine. Aim for 7-8 hours. Longer than 9 hours and you can feel even more tired. If you have trouble falling asleep, avoid electronic gadgets 2 hours before bed.

2. Hydrate

Dehydration is guaranteed to make you feel tired. Drink plenty of water throughout the day to help you feel more focused and energized, maintain a healthy body weight and improve mental performance. Two great tips to stay hydrated: • never leave the house without a bottle of water • avoid drinks that dehydrate you such as alcohol and soda

3. Indulge in a piece of dark chocolate

Yes, chocolate does have caffeine, but it also contains healthy flavonoids found in cocoa, which have been shown to boost cognitive skills and improve mood. In one study, seniors who ate more dark chocolate had a lower incidence of dementia. Eating one piece of sugar-free dark chocolate a day can be good for you, boost blood flow to your brain, help your mood, and decrease anxiety.

4. Exercise

Exercise has been found to be as effective as antidepressant medication. Exercise is the quickest way to increase all of your feel-good neurotransmitters, especially serotonin. We recommend doing coordination exercises like table tennis, dance or martial arts to strengthen your cerebellum. This can improve your balance, processing speed, focus, and energy. The secret to exercise is to do something you love, then it’s not work. Additionally, in The Brain Warrior’s Way Cookbook, you’ll find over 100 simple, delicious recipes that support the principles of the Brain Warrior’s Way to heal and optimize the brain. Amen Clinics has spent the last 28 years helping people improve their brain health, receive specialized treatments and remove the stigma surrounding mental health. If you or a loved one needs professional help with anxiety, depression, focus or memory, call Amen Clinics at 888-288-9834 or visit us online. No matter your age, moderate exercise will ward off Alzheimer’s and memory problems, decrease anxiety and depression, boost your ability to focus and enhance your brain’s ability to repair itself.

What Research Says

Research is showing an important link between regular exercise and Alzheimer’s prevention. A study involving 120 people between the ages of 55 and 80 showed that brisk walking for 30-40 minutes, three times per week is helpful for boosting and protecting the parts of the brain linked to Alzheimer’s disease and dementia.

What Scans Tell Us

Brain scans taken before and after this year-long study showed that the prefrontal cortex (PFC)—responsible for focus, forethought, judgment, follow through and impulse control—and the hippocampus—responsible for memory and spatial navigation—grew in volume by 2% among the brisk walking group, while these same brain areas continued to shrink in the group that participated in stretching exercises only. When it comes to Alzheimer’s disease, the hippocampus is one of the first regions to become impaired, resulting in the hallmark symptoms of Alzheimer’s: memory loss and disorientation. Don’t sit and wait for a train to hit you—get out of the way. Exercise is a great way to boost your brain and protect it from Alzheimer’s disease.

Better Than Happy Pills

If you’re prone to anxiety and depression, exercise is one of the best natural treatments that exists—and it’s free! Exercise activates the same pathways in the brain as morphine and increases the release of endorphins, your natural feel-good neurotransmitters! A depression study compared the benefits of exercise to those of the prescription drug, Zoloft. After 12 weeks, exercise proved equally effective as Zoloft in curbing depression. And after 10 months, exercise surpassed the effects of the drug… with ZERO negative side effects! Exercise is not only a fountain of youth, but also the closest thing to a happiness pill that you will ever find!

We Can Help

Don’t know where to start? Did you know that despite the natural aging process, you actually have a choice in how fast your brain ages? Your behavior and habits can speed up or slow down the rate at which your brain declines with age. Being mentally and physically active, eating nutritious foods and avoiding unhealthy habits can help you maintain optimal brain health and ward off dementia. The best way to sharpen recall, reduce brain atrophy, and eliminate all the risk factors that steal the mind is with our BRIGHT MINDS approach, which addresses memory problems, aging and Alzheimer’s disease. To learn more about Amen Clinics Memory Program based on Dr. Amen’s BRIGHT MINDS approach, check it out HERE, or call 888-288-9834. Research detailed in the Journal of Neurosurgery: Pediatrics indicates that children with mild traumatic brain injuries (TBI) and ADD/ADHD are more likely to have a moderate disability than children without ADD/ADHD.

What Research States

Patient records of 48 children with ADD/ADHD who had sustained a mild TBI were compared to a control group of 45 age-matched patients without ADD/ADHD who had also sustained a mild TBI: • 25% of the patients with ADD/ADHD demonstrated a moderate disability and 56% were completely recovered within an average follow-up period of 24.9 weeks • 2% of the control group without ADD/ADHD demonstrated a moderate disability and 84% were completely recovered within an average follow-up period of 7.2 weeks.

What a Mild Traumatic Brain Injury (TBI) Tells Us

According to these findings, children with ADD/ADHD who sustain a mild TBI experience a greater level of disability and need (on average) more than three times as long to recover. These findings beg the question: Are rehabilitative efforts less effective for children with ADD/ADHD and TBI? With this question in mind, the study authors make the following recommendations: • Rethink letting children engage in sports and hobbies with increased risk of sustaining a TBI (football, soccer, hockey, boxing, cheerleading, riding a bike without a helmet). • Physicians treating mild TBI cases in children with ADD/ADHD may need to adjust treatment plans, as more intensive treatment and longer rehabilitation may be required. • Families of children with ADD/ADHD with mild TBI should be counseled accordingly about expected outcomes. More evidence that the brain is both delicate and resilient!

We Can Help

At Amen Clinics, we can help you and your loved ones overcome the stigma and suffering associated with ADD/ADHD, anxiety, depression, brain injury, weight loss, addictions, memory issues, brain fog, and other emotional and cognitive issues. If you are ready to regain control over your life, give us a call at 1-888-288-9834 or click here to ask a question. A study at UC Davis has found uncontrolled high blood pressure damages the brain’s structure and function as early as young middle-age. Even the brains of middle-aged people who clinically would not be considered to have hypertension have evidence of silent structural brain damage.

What Research Says

The investigation found accelerated brain aging among hypertensive and pre-hypertensive individuals in their 40s, including damage to the structural integrity of the brain’s white matter and the volume of its gray matter, suggesting that vascular brain injury “develops gradually over the lifetime with discernible effects.” The study is the first to demonstrate that there is structural damage to the brains of adults in young middle age because of high blood pressure. Structural damage to the brain’s white matter caused by high blood pressure previously has been associated with cognitive decline in older individuals.

Normal vs. Abnormal

Normal blood pressure is considered a systolic blood pressure — the top number — below 120 and a diastolic pressure — the bottom number — below 80. Pre-hypertensive blood pressure range is a top number between 120 and 139 and a bottom number between 80 and 89. Blood pressures above 140 over 90 are considered high. Elevated blood pressure affects approximately 50 million Americans and is associated with a 62 percent risk of cerebrovascular disease, such as ischemic stroke, and a 49 percent risk of cardiovascular disease. It is the single-greatest risk factor for mortality in the United States. Earlier studies have identified associations between elevated blood pressure and a heightened risk of brain injury and atrophy leading to reduced cognitive performance and a greater likelihood of dementia, making hypertension an important, modifiable risk factor for late-life cognitive decline.

The Outcome

There is evidence, the study says, that lowering blood pressure among people in middle age and in the young elderly can help prevent late-life cognitive decline and dementia.

Get Your Blood Pressure Under Control

There are many ways you can get your blood under control without the use of medication:

1. Lose extra pounds and watch your waistline.

Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure.

2. Exercise regularly.

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks.

3. Eat a healthy diet.

Eating a diet that is rich in fruits, vegetables and lean proteins and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.

4. Reduce sodium in your diet.

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Try to limit sodium to 2,300 milligrams (mg) a day or less. To decrease sodium in your diet, trying keeping a food journal, reading food labels, eating fewer processed foods like potato chips and frozen dinners, and lastly, just don’t add salt. Use herbs or spices, rather than salt, to add more flavor to your foods.

5. Limit the amount of alcohol you drink.

There’s more potential harm than benefit to drinking alcohol. If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points and it can also reduce the effectiveness of high blood pressure medications.

6. Avoid tobacco products and secondhand smoke.

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

7. Cut back on caffeine.

Drinking caffeinated beverages can temporarily cause a spike in your blood pressure. Too much caffeine restricts blood flow to the brain, dehydrates the brain, body and skin, and fools the brain into thinking it does not need to sleep.

8. Reduce your stress.

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress. Try taking breaks for deep-breathing exercises. Get a massage or take up yoga or meditation.

We Can Help

You CAN change your brain, and change your life. At Amen Clinics, we want to help you. Call us today at 888-288-9834 or visit here to schedule an appointment. Do you find yourself putting on weight regardless of how healthy you eat and how much you exercise? Extra calories may not be the only cause of weight gain. It’s no surprise that having a diet consisting of sugar, fast food, super-sized meals, alcohol and junk food will lead to weight gain, but how does one explain weight gain when you’re doing all the right things- like watching what you eat, exercising and counting calories? There is much more to weight gain than meets the eye. You may not realize it, but there are many lifestyle factors that could be making you fat.

Five Hidden Factors that Cause Weight Gain

1. Lack of Sleep:

When your body doesn’t get the 7-9 hours of sleep it needs, you feel tired and your body can’t function as it normally does and begins storing fat. A study at Harvard University found that women who sleep only five hours per night are 32% more likely to gain weight than those who slept seven hours or more. Our bodies function best when we’re well rested. Being tired can lead to stress, which can then lead to consuming extra calories, which then causes one to gain weight.

2. Artificial Sweeteners:

Think twice about that calorie-free soda you’re about to drink. You might think you’re not gaining weight from it because it has zero calories, but beware. There’s nothing good that will come out of drinking diet or regular soda.

3. Stress:

So many of us are guilty of turning to food to help relieve stress. Food is a temporary fix, but long-term it doesn’t work. Whether it’s at work or home life, you can easily be setting yourself up for weight gain. Starchy foods like potatoes, pasta and bread tend to be favorites that temporarily help relieve stress and make you feel better but can cause inflammation, as well as extra unwanted calories.

4. Medications:

Some medications might be necessary to treat certain conditions, but with that may also come side effects that cause you to gain weight. Anti-depressants have been shown to decrease your metabolic rate and cause hormonal shifts in the body, which can lead to increased hunger. Some migraine relievers, steroids, birth control pills and hormone replacement therapies may also cause weight gain. If you’ve gained more than five pounds in one month without changing your diet and lifestyle, check your medicine cabinet.

5. Lifestyle & Environment:

The way we live our daily lives can play a huge part in weight gain. There are so many factors beyond our control that can contribute to it. For one, research has shown that adolescents who were breastfed as babies for three months or longer are less likely to be obese. Set aside some time and get some sleep, clean out your pantry, read prescription labels and know their side effects and clean up your environment. These simple and effective suggestions just might help you get to the ideal weight you want and deserve.

We Can Help

You have the power to change your brain! There are many ways to become sick, but there is a clear path to wellness and it’s more simple than you think. If you are ready to transform your life, we can help you. 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. It’s been proven time and time again that swimming is one of the best forms of exercise you can do. It is the second most popular sport in the United States, according to the U.S. Census Bureau. Not only is it good for your health, it’s a full body exercise that’s easy on the joints and fun to get involved in. The more body parts you involve in a work out, the more calories you’ll burn. Swimming can burn anywhere from 550-600 calories in one hour depending on how efficiently you swim. Spend 30 minutes doing the breaststroke and you’ll burn almost 400 calories.

The Benefits of Swimming

A pool might not be the first place you think of going to when you’re looking to get in shape up and slim down, but it should be. Swimming is one of the only workouts you can do where you’ll burn calories, boost your metabolism and firm every muscle in your body without putting stress on your joints. Your joints are fully supported so you don’t have to worry about high-impact injuries. Swimming is a no-impact sport. Meaning there is minimal wear or trauma to weight-bearing joints. It’s extremely beneficial for those with arthritis and other joint diseases because the water has a gentle, soothing effect on the body.

Great for People with Mobility Issues

Swimming is also great for people who want to keep exercising after they’ve been injured or are pregnant or overweight. If you’re new to swimming, consider taking a lesson or two from a qualified swimming instructor. If swimming doesn’t interest you but you enjoy splashing around in the water, consider taking a water aerobics class or try water running. Both are actually pretty tough workouts because the water provides resistance. It improves the body’s use of oxygen and increases lung function. It’s also a great low impact exercise for those who don’t like the effects of jogging on their knees, because while in water you are non-weight bearing.

The Psychological Benefits

Swimming has psychological benefits, it can reduce stress by allowing you to relax and temporarily let your mind drift from all its worries. Swimming can also be a form of meditative exercise, allowing you to focus on the sound of your own breath and every arm movement you make. It’s been proven to give you more confidence, a better attitude and more motivation. An early morning or late evening swim can do wonders for you and your well-being. Even cooling down even after a great gym workout can relieve tight and tired muscles and help you relax – making for a good nights’ sleep.

Below are three different levels to consider:

1. Learning swimmers Swimming is a skill that can save your child’s life. Every child should learn to swim with a professional instructor, which will reduce the risk of drowning and open the door to a world of water and fitness activities. 2. Competitive swimmers Clubs give swimmers their very first swim team experience and train current and future Olympians. 3. Fitness swimmers You will get fit and improve your overall health and wellness, whether you are 18 or 81. Fitness swimming is an easy way to keep fit. The inherent nature of swimming makes it a gentle and comfortable activity for any age group. Unlike other types of exercises, your body is not placed under stress or tension while swimming.

We Can Help

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 by focusing on what you love about your life. 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.