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Virtually all of us have felt anxious, depressed, traumatized, grief-stricken, or hopeless at some point in life. It’s perfectly normal to go through hard times or experience periods when we feel panicked or out of sorts, whether we have a diagnosable condition or not. How we respond to these challenges makes all the difference in how we feel – not just immediately, but in the long run.Beware the Quick Fix
All of us want to stop the pain quickly. Plenty of things may help in the short-term but will make us feel worse in the long-term. For example, many people self-medicate with energy drinks, overeating, drugs, alcohol, risky sexual behavior, anger outbursts, or wasting time on mindless TV, video games, social media, or shopping. Although these substances and behaviors may give us temporary relief from feeling bad, they usually only prolong and exacerbate the problems – or cause other more serious ones, such as energy crashes, obesity, addictions, sexually transmitted diseases, unhappiness, relationship problems, or financial ruin.Is it Really Possible to Feel Better Fast?
The truth is, we live in an impatient society. When people seek help for mental health issues, the most common number of therapy sessions they receive is one. Either they find benefit from getting their worries and frustrations off their chests and learning simple strategies, or they determine that therapy won’t be helpful for them. Even when they commit to ongoing therapy, the average number of sessions a patient attends are six or seven, regardless of the psychotherapist’s theoretical orientation. Many people, mental health professionals included, think therapy needs to be long, hard and painful. They believe that if you start medication for anxiety or depression, you’re making a lifelong commitment. Certainly, some people will experience a longer period of recovery than others, but many people can feel better fast if they engage in the right behaviors and strategies, which include knowing about and optimizing their brains.Stop Waiting, Start Healing
You can make yourself feel worse almost immediately by dwelling on the worst possible outcome of a situation, spending time with highly toxic people, or sabotaging each of your senses with dreadful sounds, smells, tastes, touches, or sights. You can just as easily make yourself feel better through simple choices like practicing gratitude, surrounding yourself with caring people, and using many other brain healthy techniques. You don’t have to wait for an epiphany to change your behavior. You don’t need to have a heart attack or get cancer to get serious about your health. Most people can change their environment (friends, workplace, church) or the people they surround themselves with, and all of us can make small changes that, over time, create amazing results. To feel better fast AND make it last, use the simple mnemonic (memory aid) BRAIN-XL:B is for Brain
Your brain likes to do what it’s always done, even when that isn’t in your best interest. Getting stuck in unhelpful behaviors, holding grudges, and engaging in unproductive worrying all cause immense suffering. Whenever you feel sad, mad, nervous, or out of control, it’s critical to have emotional-rescue techniques. The secret to feeling better fast now and for a lifetime is to immediately work on optimizing the physical functioning of your brain.R is for Rational Mind
Once the physical functioning of your brain is healthy, it’s critical to know how to strengthen your rational mind. It’s important for you to develop the mental discipline necessary for feeling better fast, including eliminating the ANTs (automatic negative thoughts), quieting your mind, focusing on gratitude, and even welcoming failure. With the help of some basic techniques, it’s possible for you to master your rational mind.A is for Attachments
Our attachments bring us the greatest joys and the most painful sorrows. When relationships are stressed or break apart, people become unhappy and vulnerable to acting in counterproductive ways. The way the brain functions is often the missing piece in understanding healthy or difficult relationships, trauma, and grief. Learning how to improve your relationships can help you save your job, your marriage, your friendships, and all your relationships.I is for Inspiration
True inspiration comes from knowing why you are on the planet and grasping the meaning and purpose underlying what you do. Knowing and acting on your “why” is critical to living each day with joy. Purposeful people are happier and healthier, and live longer. Protecting your brain’s pleasure centers can help you live with passion and purpose and avoid addictions and depression. This knowledge can help you feel joyful every day.N is for Nourishment
Your brain needs a constant source of energy. Think of it as the battery that powers your life. Eating healthy foods can immediately boost your focus, memory and mood. Additionally, a personalized, targeted supplement regimen can help your brain get the nutrients it needs.X is for X Factor
In any given situation, the X factor is the variable that has the most significant impact on the outcome. For people who have complex psychological or psychiatric problems or are treatment resistant, taking a look at the brain can be the difference between success and failure, healing and remaining ill, even life and death. Getting a brain SPECT scan can literally change everything in your life.L is for Love
Dong the right thing is the ultimate act of love for yourself and others. Love is the motivation that prompts us to put in the consistent effort and make the changes required to get healthy. The science of epigenetics has shown that caring for your brain and body can impact generations to come. Learning about the different types of love can improve your relationships and your ability to get and stay well. If you want to learn more about how the BRAIN-XL principles can help you stop the pain quickly, we recommend reading Dr. Amen’s new book, “Feel Better Fast and Make It Last.” You can order the book by clicking here. For more information on how SPECT imaging can help provide a customized treatment plan to help heal your brain, call us today at 888-288-9834 or visit us online to schedule a visit.Schizophrenia, cannabis use, and alcohol abuse are just several disorders that are related to accelerated brain aging.
COSTA MESA, CA, August 21, 2018 – In the largest known brain imaging study, scientists from Amen Clinics (Costa Mesa, CA), Google, John’s Hopkins University, University of California, Los Angeles and the University of California, San Francisco evaluated 62,454 brain SPECT (single photon emission computed tomography) scans of more than 30,000 individuals from 9 months old to 105 years of age to investigate factors that accelerate brain aging. SPECT tomography) evaluates regional cerebral blood flow in the brain that is reduced in various disorders. Lead author, psychiatrist Daniel G. Amen, MD, founder of Amen Clinics, commented, “Based on one of the largest brain imaging studies ever done, we can now track common disorders and behaviors that prematurely age the brain. Better treatment of these disorders can slow or even halt the process of brain aging. The cannabis abuse finding was especially important, as our culture is starting to see marijuana as an innocuous substance. This study should give us pause about it.” The current study used brain SPECT imaging to determine aging trajectories in the brain and which common brain disorders predict abnormally accelerated aging. It examined these functional neuroimaging scans from a large multi-site psychiatric clinic from patients who had many different psychiatric disorders, including bipolar disorder, schizophrenia and attention deficit hyperactivity disorder (ADHD). Researchers studied 128 brain regions to predict the chronological age of the patient. Older age predicted from the scan compared to the actual chronological age was interpreted as accelerated aging. The study found that a number of brain disorders and behaviors predicted accelerated aging, especially schizophrenia, which showed an average of 4 years of premature aging, cannabis abuse (2.8 years of accelerated aging), bipolar disorder (1.6 years accelerated aging), ADHD (1.4 years accelerated aging) and alcohol abuse (0.6 years accelerated aging). Interestingly, the researchers did not observe accelerated aging in depression and aging, which they hypothesize may be due to different types of brain patterns for these disorders. Commenting on the study, George Perry, PhD, Chief Scientist at the Brain Health Consortium from the University of Texas at San Antonio, said, “This is one of the first population-based imaging studies, and these large studies are essential to answer how to maintain brain structure and function during aging. The effect of modifiable and non-modifiable factors of brain aging will further guide advice to maintain cognitive function.” Co-investigator Sachit Egan, Google Inc. (Mountain View, CA), said, “This paper represents an important step forward in our understanding of how the brain operates throughout the lifespan. The results indicate that we can predict an individual’s age based on patterns of cerebral blood flow. Additionally, groundwork has been laid to further explore how common psychiatric disorders can influence healthy patterns of cerebral blood flow.”Drivers of Brain Aging
If you or a loved one is experiencing symptoms of Alzheimer’s disease, dementia, or depression, Amen Clinics can help. We will help you learn more about your brain and assist with early diagnosis and intervention. Call us today at (888) 288-9834 or visit our website to schedule a visit.
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. It is important to maintain strong relationships with people, but just how important? The United Kingdom appointed a Minister for Loneliness to address the finding that nine million British people often or always feel lonely. To some, this may come as a surprise. It should not.Loneliness and social isolation are on the rise, leading many to call it an epidemic.
Why?
In recent decades, the number of people with zero confidants has tripled, and most adults do not belong to a local community group. Consequently, more than one third of Americans over the age of 45 report feeling lonely, with prevalence especially high among those under 25 and over 65 years old. While this alarming trend has grown, so has understanding of its impact. By now, the evidence is abundant and decisive: social connection significantly affects health. When you believe that you have people in your life who care about you, and you interact with them regularly, you are better off. For instance, you may be less likely to catch a cold, slip into early cognitive decline, and develop depression.What Does Research Tell Us?
A study at Harvard University that followed hundreds of people for 75 years identified the quality of people’s relationships as the single clearest predictor of their physical health, longevity, and quality of life.Limbic System + Loneliness
Do you know people who see every situation in a bad light? Or someone who struggles with feelings of sadness, loneliness, lack of motivation, or hopelessness? If so, they could be experiencing troubles with the functioning of the limbic system in their brain. The limbic system, also called the emotional brain, lies near the center of the brain. Considering its size – about that of a walnut – it is packed with functions critical for human behavior and survival. The limbic system processes our sense of smell, stores highly charged emotional memories, and affects sleep and appetite cycles, moods, sexuality, and bonding.What Can You Do?
It has been shown that enhancing emotional bonds between people will help heal the limbic system. How you get along with other people can either help or hurt your limbic system! The better you get along with those around you, the better you will feel.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. Have you ever misplaced your keys or completely forgotten a recent conversation? Have you ever gotten lost while driving a familiar route? We’ve all experienced these moments. And asked ourselves, “Was it a ‘senior moment’ or something more?” Be warned: Seeing your local doctor about these situations may be fruitless and frustrating. With all the latest medical advances and discoveries, traditional medical practices aren’t up-to-date in dealing with early warning signs of memory loss. A traditional physician may ask you a few questions and do some elementary memory tests, then he or she will most likely say, “Everyone has memory problems as they age. It’s normal.” But is it? Despite what many healthcare practitioners would have you believe, losing your memory or developing brain fog in your forties, fifties, sixties, or even seventies is not normal—it’s a sign of trouble. But memory loss is not inevitable. If you’re experiencing symptoms of memory problems, early intervention is key to getting results. Now is always the best time to get serious about brain health. To outsmart your genes, put the brakes on aging and start rescuing your memory, try these three practical strategies:1. Become a Lifelong Learner
In the BRIGHT MINDS mnemonic, R is for Retirement and Aging. One of the keys to aging well is to continually engage in new learning. Like a muscle—the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. Regardless of your age, mental exercise has an overall positive effect on your brain. On the other hand, when you stop learning, your brain starts dying. Cognitive performance starts to suffer as the internal connections in your brain begin to break apart.2. Avoid Repetitious Activities
Even if your routine tasks are fairly complicated, such as teaching a college course or fixing a crashed computer network, they won’t help your brain as much as learning something new. Whenever the brain does something over and over, it learns how to do it using less and less energy. Just doing crossword puzzles or Sudoku won’t give you the maximum benefits the brain needs from practicing new learning.3. Dedicate 15 Minutes a Day
One of the most popular excuses for not taking care of your health is “I don’t have time.” Well, if you don’t have 15-minutes to spare, you may not have a life. Research shows that with just 15 minutes a day, you can significantly improve your brain health. Try a new hobby like painting or playing a musical instrument. Try a new activity like yoga or dancing. Or try learning a new subject matter or language. 15-minutes a day may just change your life. The best way to sharpen recall, reduce brain atrophy, and address Alzheimer’s disease is to eliminate all of the risk factors with the BRIGHT MINDS strategy. 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:- Write down the thought that is stuck in your head.
- Write down what you can do to help offset the thought.
- Write down the things that you have no control over with regard to the thought.