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Most people have heard a glass of wine before bed isn’t always bad but that is false. Relying on a drink to fall asleep is an unhealthy crutch many people depend on. While alcohol can initially deepen sleep during the early part of the night, it also disrupts sleep during the latter part of the night; this is called a “rebound effect.” According to recent findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement (REM) sleep.

Alcohol Before Bed is Linked to Dysfunctional Sleep Patterns

Drinking alcohol before bed is linked with more slow-wave sleep patterns called delta activity. That’s the kind of deep sleep that allows for memory formation and learning. At the same time, another type of brain pattern—alpha activity—is also turned on. While you may fall asleep quickly after drinking, it’s also common to wake up in the middle of the night. One explanation is that alcohol may affect the normal production of chemicals in the body that trigger sleepiness when you’ve been awake for a long time, and subside once you’ve had enough sleep. After drinking, the production of adenosine (a sleep-inducing chemical in the brain) is increased, allowing for a fast onset of sleep. But it subsides as quickly as it came, making you more likely to wake up before you’re truly rested.

Alcohol Before Bed Blocks REM Sleep

Another reason people get lower-quality sleep following 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. Alcohol causes your whole body to relax, including the muscles of your throat. And that makes you more prone to snoring and sleep apnea.

Alcohol is Not Good For Your Brain

Not only will alcohol disrupt your sleep but it’s also bad for your brain. Even moderate amounts of alcohol can affect brain function and studies show that people who drink every day have smaller brains than nondrinkers. And when it comes to the brain, size matters!

Sleep Your Way to A Better Brain

The Amen Clinics biomedical evaluation is part of the Amen Method Four Circles Approach to mental and physical health. We treat each patient as an individual and take a full personal history before beginning SPECT imaging or recommending any treatment program. Call us today at 888-288-9834 or schedule an appointment online. Need more motivation to shed a few pounds? New research suggests that when you lose weight, your memory can actually get stronger. In another study, researcher Andreas Stomby, MD shows that losing weight actually alters how your brain works, leading to better memory performance. Being overweight is linked to memory and concentration problems. Take for example, one of our patients, who was 30 lbs. overweight, which put him in the obese category. His name was Bud. He was 52. He came to Amen Clinics because he was concerned about his memory, focus and energy. His wife was 20 years his junior and together they had two young children together, ages five and seven. So, he was motivated to rescue his memory to have a healthy mind and memory for his family. His brain scan showed decreased activity in the frontal and temporal lobes. During his evaluation, he showed significant memory, attention and executive decision making problems. From his medical history, we learned he had untreated ADHD and bouts of depression that were becoming more frequent as stress piled up at work. Also, memory loss was in his genes. His mother died of Alzheimer’s disease. He had one copy of the APOE e4 gene variant. Having at least one APOE e4 gene increases your risk of developing Alzheimer’s disease. Bud was clearly headed for serious trouble. After seeing his scans, Bud was determined to become an active participant in his health. He radically changed his diet and established a regular exercise routine. He started weight lifting twice a week and replaced his typical 30-minute slow walk twice a week with burst training three times a week. Also, Bud became faithful to his supplement regimen. Over the next year, Bud lost 30 pounds, and his blood sugar and blood pressure dropped to normal levels without any medications. He reported that his memory, focus and energy were better than they had been in 30 years. Using SPECT imaging, in conjunction with Amen Clinics BRIGHT MINDS Memory Rescue Program, helped our doctors to better understand Bud’s risk factors. This allowed us to recommend more accurate and targeted interventions. Here are three key areas that were addressed in Bud’s treatment plan:

Genetics

In the BRIGHT MINDS mnemonic, G is for genetic risk factors. People who have family members with severe memory challenges, Alzheimer’s disease or dementia have a higher risk for developing memory problems. Those who have a parent or sibling with memory issues are 3.5 times more likely to develop similar symptoms. However, the good news is that your genes don’t have to determine your destiny. Knowing he had the genetics for memory issues motivated Bud to get tested and be serious about taking care of his brain. Do you know if you have the APOE e4 gene? If you don’t know, you may want to consider getting tested for it.

Diabesity

Both diabetes and obesity are independent risk factors for memory problems and dementia. Occurring together, they are the double-barreled threat called, diabesity. Those who have been exposed to toxins, consume excessive amounts of sugar and high-glycemic foods, abuse alcohol and live a sedentary lifestyle are at a higher risk for diabesity. Always know your health numbers and watch for these warning signs: increased urination, excessive thirst, increased appetite and delayed wound healing. Bud addressed his diabesity issues by following the Memory Rescue Diet. To name a few simple dietary changes that he implemented: he cut out his six daily sodas, drastically limited his sugar intake, increased the amount of healthy fat and protein in his diet, and reduced grains and processed carbohydrates.

Sleep

A number of studies link sleep problems, such as insomnia and sleep apnea, to a higher risk of memory problems and dementia. Effectively treating these disorders can have a positive impact on memory and brain function. Researchers suggest we aim for seven to eight hours of sleep a night. It seems to be the sweet spot for most people. Getting less than seven hours is associated with lower overall blood flow to the brain and a higher risk of dementia. Bud had untreated apnea, which can damage brain tissue. This can cause concentration problems and memory loss. Bud started wearing his CPAP machine to treat his sleep apnea, and it improved his ability to think, concentrate and make decisions. If you want to lose weight and improve your memory like Bud or you want to learn more about how the BRIGHT MINDS Program can help you or a loved one, call Amen Clinics at 888-288-9834 or check out the program HERE. A good night’s sleep has a hard time getting the respect it deserves in our 24/7 world. But lack of quality sleep can make anyone’s health and memory take a nose dive. “Nearly every disease killing us in later life has a causal link to lack of sleep,” says Matthew Walker, professor of neuroscience and psychology at the University of California – Berkeley. In a review of sleep and aging, Walker and colleagues found that older people suffer cognitively from a lack of deep sleep, but that even starting in your 30s it’s possible to shift to more fitful slumbers, which is harmful to body and brain health. Another cause of poor sleep is sleep apnea, a disorder that affects an estimated 30 percent of adults and is characterized by the upper airways closing off during sleep, causing a brief interruption of breathing and, often, loud snoring. New research shows that if it’s left untreated for just a few days, it can cause a rise in stress hormones and blood pressure as well as blood sugar and fat levels. Sleep apnea also triples your risk of dementia and depression, so it’s critical to get it diagnosed—either at a sleep lab or at home—and treated. Just think: If you start to sleep better, not only will you wake up refreshed and energized every day, but you will also be preventing brain fog and memory loss and likely helping keep serious illness at bay. (You may also be helping your bed partner—if you have one—get better sleep!) Sleep issues are the “last but not least” risk factor in the Amen Clinics’ comprehensive new BRIGHT MINDS Program, which identifies and treats the 11 risk factors that can steal your memory and your mind. Studies have shown that tackling all of them is the best way to preserve your memory while improving your overall health. The words “BRIGHT MINDS” sum up all 11 of the risk factors and also happen to be an easy way to remember them: B – Blood Flow R – Retirement/Aging I – Inflammation G – Genetics H – Head Trauma T – Toxins
M – Mental Health I – Immunity/Infection Issues N – Neurohormone Deficiencies D – Diabesity S – Sleep Issues Check in with your healthcare provider if you snore. You may need to be assessed for sleep apnea—and begin using a CPAP mask if you have it. If you have insomnia, there are also dozens of things you can do to get the requisite seven to eight hours of quality sleep every night: In the video below, Dr. Daniel Amen discusses sleep and the role it plays in rescuing your memory today! To learn more about Amen Clinics Memory Program based on Dr. Amen’s BRIGHT MINDS approach, check it out HERE. “I’ll sleep when I’m dead.” Sadly, that joking remark has become the motto of many overachievers in our society. The list of reasons why we pass up a good night’s sleep is extensive. It’s estimated that as many as 70 million Americans have trouble sleeping and the problem is progressively getting worse with the proliferation of gadgets and bad habits. Skimping on sleep can affect your health in more ways than you might imagine. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. That affects people’s productivity, physical safety, and weight. Inadequate sleep increases your risk of developing a mental health disorder such as ADD/ADHD, anxiety, and depression, and can also lead to serious health issues like diabetes, heart disease, and stroke. When you miss out on sleep, your brain pays the price. A study conducted in Italy found that a sleep-deprived brain can actually begin to eat itself. Chronic lack of sleep leads to irreversible loss of brain cells and also increases the brain plaque believed to contribute to age-related memory loss and Alzheimer’s disease. If you’re tired of being tired, here are 3 simple ways you can prevent the negative effects of sleep deprivation:

3 Ways to Get Better Quality Sleep

Avoid Sleep Stealers

Getting a good night’s sleep is becoming little more than an elusive dream for many of us. It’s easy to develop bad sleep habits when leading a busy life. To restore proper balance to your sleep cycle, avoid common sleep stealers like caffeine, alcohol, nicotine, daytime naps, and using technology right before bed.

Get Nutritional Support

There are many contributing factors to habitual wakefulness. If you’re having problems “turning off” your brain at night or staying asleep, a good nutritional supplement can support your body’s natural relaxation response and produce a soothing, sedative effect. Look for supplements that contain vitamin B6, magnesium, GABA, valerian, and melatonin. These can help relax your body and mind.

Practice Good Sleep Hygiene

Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Follow these proven strategies to improve your sleep hygiene. If you’re not getting enough sleep, or if you’re not feeling refreshed after sleep, Amen Clinics can help. Since sleep disorders often occur alongside other physical and mental health conditions, we seek to understand each patient’s individual challenges. We don’t just treat symptoms, we treat the root of the problem. 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 accomplish that is with the use of brain SPECT imaging. Our Full Evaluation of your biological, psychological, social, and spiritual history, coupled with two brain SPECT imaging scans, cognitive testing, and a clinical assessment is designed to address your unique needs and offer targeted treatment options. Sleep deprivation is hazardous to your health. We can help improve the quality of your sleep. Call us today at 888-288-9834 or visit us online to schedule a visit. It is estimated that as many as 70 million Americans have trouble sleeping and it is progressively getting worse with the proliferation of gadgets and bad habits. If you think you may be struggling too, ask yourself these questions: If you answered yes to any of these, then you are not alone.

Sleep Deprivation is Hazardous to Your Health

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 toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration.

Sleep deprivation has been associated with many health risks, including:

Strategies for Improving Your Sleep:

Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works.

Maintain a regular sleep schedule.

Go to bed at the same time each night and wake up (regardless of how much sleep you got the night before) at the same time each day, including on weekends.

Your bedroom should be comfortable.

Control the temperature so that your room isn’t too hot or too cold. Also, keep your room as dark as possible while sleeping.

Create a soothing nighttime routine.

A warm bath, meditation, or massage can help you relax.

Don’t take naps!

This is one of the biggest mistakes you can make if you have trouble sleeping. Daytime naps will make the nighttime sleep cycle disruption worse.

Use sound therapy.

Soothing nature sounds, soft music, wind chimes, white noise makers or even a fan can induce a very peaceful mood and lull you to sleep.

Increase serotonin.

Drink a mixture of warm milk, a teaspoon of vanilla (the real stuff, not imitation), and a few drops of stevia which will increase serotonin in your brain and help you sleep.

Technology-free bedroom.

Take computers, video games, the TV and cell phones out of your bedroom and turn them off an hour or two before bedtime to allow time to “unwind.” Plus, they emit a type of light that stimulates the brain.

Avoid a full stomach.

Don’t eat for at least two to three hours before going to bed.

Regular exercise.

This is very beneficial for insomnia. However, don’t do it within four hours of the time you go to sleep as vigorous exercise late in the evening may energize you and keep you awake.

Watch out for stimulants.

Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening. Although alcohol can initially make you feel sleepy, it actually interrupts sleep.

Move the clock so you can’t see it.

If you wake up in the middle of the night, refrain from looking at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep.

Use the bed only for sleep or sexual activity.

Sexual activity releases many natural hormones, releases muscle tension, and boosts a sense of well-being.

Don’t toss and turn.

If you are unable to fall asleep or return to sleep easily, get up and go to another room to do something relaxing until you feel more tired. 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. Joey, age 9, struggled with hyperactivity, restlessness, impulse control problems, inattention, and distractibility. His pediatrician had suggested trying a couple of different medications but Joey’s mother was interested in trying alternative treatments first. She had heard about our work with neurofeedback and wanted an alternative to medication. Joey did neurofeedback twice a week and we quickly began seeing significant changes, including less hyperactivity and longer ability to focus. After he stopped the neurofeedback he continued to do well in school and at home.

WHAT IS NEUROFEEDBACK?

Neurofeedback is a specialized treatment that uses advanced computer technology for balancing and optimizing your brain. It is a fun, interactive and engaging treatment that helps you strengthen and retrain your brain to a healthier, more focused state. Using real-time displays of brain activity, you can learn how to self-regulate your brain function. Monica, age 17, came to the clinic for problems with anxiety, worrying, temper outbursts, poor school performance, and oppositional behavior. She had been in psychotherapy for two years, which seemed to help her temper problems but not her oppositional behavior or school performance. Additionally, she had tried two different medications but she did not like the side effects. When she learned about neurofeedback she liked the idea of learning how to control her own brain. We did neurofeedback twice a week and within the first month she noticed less worrying. By the end of 6 months she felt more focused, less anxious, and overall more cooperative, which her family validated. Research has demonstrated the effectiveness of neurofeedback to improve many conditions including:

WHAT ARE THE BENEFITS OF NEUROFEEDBACK?

Patients report enhanced memory and focus, decreased impulsivity and anxiety, better mental clarity, more restful sleep, improved mood, and a host of other benefits after using neurofeedback without side effects! In fact, the American Academy of Pediatrics named neurofeedback a “Level 1: ‘Best Support’ intervention for ADD/ADHD, on par with medication.” The effects and benefits of training last long after the training itself has stopped. Because the brain has actually learned (or relearned) a more efficient way of performing, it will continue in this way as new pathways in the brain are created, thus making lasting change the path of least effort.

WHAT TO EXPECT?

With neurofeedback, YOU become an active part of your brain’s healing.  You will play a video game using just your brain—it’s fun! Here’s how it works: electrodes are placed on your head to measure electrical activity in your brain (this is painless, non-invasive, and safe for people of all ages). Then, you will play some games that require concentration. At the same time, you will be able to view your brain activity on a computer monitor. A clinician will show you how to interpret the activity: which patterns mean your brain is engaged and which patterns mean your brain is less engaged. You CAN change your brain and change your life. Amen Clinics can help. To learn more about neurofeedback strategies or to schedule an appointment, contact the Amen Clinics Care Center today at 888-288-9834. Interrupted nights. Groggy mornings. Low energy days. Your brain health is suffering, and it could be due to poor sleeping habits.

Sleep Cleans Your Brain

Sleep is essential to healthy brain function. Your brain needs 7-9 hours of sleep each night to get rid of toxic protein built up during the day. This process is called Autophagy. Think of it as a nightly cleaning crew for your body, cleaning up the toxins and refreshing your brain cells for tomorrow. Your brain needs a full night’s rest to get the blood flow going. Without healthy blood flow to your brain, you run the risk of losing focus and judgement, and increase your chances of experiencing brain fog and memory loss. Other long-term effects of sleep deprivation include: loss of sex drive, stroke, diabetes, high blood pressure, and heart disease.

What You Can Do to Get Better Sleep

Here are a few of things you can do to encourage a full, uninterrupted night’s rest and wake up feeling refreshed: Practice these techniques regularly and start waking up more focused and more energized.   Call us at (888) 288-9834 or visit our website to make an appointment and start improving your sleep cycle today.   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. 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.