12 Prescriptions for Creating a Brain Healthy Life

By Daniel G. Amen, MD
Amen Clinics, Inc.
www.amenclinics.com


The brain is the organ of learning, loving, and behaving for every member of a family,
school, church or business. When the brains in a family or organization work right, the
family or organization tends to be positive and effective. When the brain of one or more
family or organization members is troubled, the family or organization experiences
increased stress and strain.

Your brain is the most complex, mind-blowing organ in the universe. It is only about 3
pounds, or about 2 percent of your bodys 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.
Unbelievably, given that it is the bedrock of your personality, some think even your soul,
the brain is 85% water! It is estimated that the brain has 100 billion nerve cells and more
connections in it than there are stars in the universe, which is about the number of stars in
the Milky Way Galaxy. 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. Multiplying 100 billion neurons times 40,000 synapses
is equivalent to the brain having more connections in it than there are stars in the
universe.

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 about 268
miles per hour, unless of course you are drunk, then things really slow down. If you
dont take care of your brain, you lose on average 85,000 brain cells a day. That is what
causes 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 and the brains in your family or organization is the
first and most important step to success, in any thing you do. When the brain works
right, you (or your family and organization) work right. When the brain is troubled you
(or your family or organization) have trouble in your life.

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







1. Love Your Brain

Over the years I have personally had 10 SPECT scans to check on the health of my own
brain. Looking back, my earliest scan, when I was 37, showed a toxic, bumpy
appearance that was definitely not consistent with great brain function.

All of my life I have been someone who rarely drank alcohol, never smoked and never
used an illegal drug. Then why did my brain look so bad? Before I understood about
brain health, I had many bad brain habits. I ate lots of fast food, lived on diet sodas,
would often get by on 4-5 hours of sleep at night, I worked like a nut and didnt exercise
much.

My last scan, at age 52, looks healthier and much younger than my first scan, even
though brains typically become less active with age. Why? Seeing other peoples scans,
I developed brain envy and wanted mine to be better. As I learned about brain health, I
put into practice what I preached to my patients. Loving your brain is the first step
toward creating a brain healthy life.


2. Increase the Brains Reserve

Have you ever wondered why certain stresses or injuries affect some people and not
others? I have. I have wondered why some people get depressed after losing a parent
while others, although sad, keep on going; why some people, after having a minor head
injury, seem to be really affected, while others dont; or why some people can roll with
being fired or getting divorced and others nearly lose their minds.

Several years ago, after looking at tens of thousands of scans, I started to think about a
concept I call 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.

Here is an example:

Mary and Katie are identical twins. They share the same genes, the same parents and the
same upbringing. Yet their lives have been very different. Mary is a successful
journalist, in a long term happy marriage with three great children, while Katie barely
finished high school. She suffered with depression and a bad temper and went from job
to job and relationship to relationship. Their lives have been nothing alike. When I
scanned them, Mary had a very healthy brain (the one on the left), while Katie had clear






evidence of a brain injury, affecting her prefrontal cortex and temporal lobes (the scan on
the right). At first, when I talked with the twins together Katie didnt remember a head
injury. Then Mary spoke up saying, Dont you remember the time when we were 10
years old and you fell off the top bunk bed onto your head. You got knocked out and we
had to rush you to the hospital? The injury likely caused Katie to have less brain
reserve, which may be why she was always more vulnerable to stress than her sister.

When we are conceived, lets say, we all start with the same amount of brain reserve.
Many things can decrease it and many things can increase it. For example, if your
mother smoked, drank much alcohol or was under constant stress when she was pregnant
with you, likely she decreased your brains reserve, even before you were born. If she
exercised, ate a healthy diet, and took prenatal vitamins, likely she increased your
reserve.

If you fell off a bunk bed onto your head at age of ten, were exposed to chronic stress
from alcoholic parents or drank much alcohol or used drugs as a teenager you decreased
your brains reserve. On the other hand, if you protected your head, were raised by
reasonably loving, 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 brains reserve.

Anything you do that harms how your brain decreases its reserve. For example, we know
that:
Chronic stress kills cells in the memory centers of the brain
Brain injuries obviously can cause trouble your brain is soft and your skull is hard,
you need to protect it.
Too much alcohol or drug abuse damages the brain
Negative thinking, as we will see, disrupts healthy brain function.
A lousy diet is harmful, if you have a fast food diet you will only have a fast food brain
Any type of an environmental toxin hurts the brain, so stop cleaning the shower with
toxic materials without great ventilation
And, anything that decreases blood flow to the brain, such as a lack of sleep, untreated
sleep apnea, smoking or too much caffeine steals from your reserve.

Likewise, living a brain healthy life will increase your brains reserve and your ability to
deal with the inevitable stresses that come your way. The rest of these prescriptions will
be geared toward increasing your brains reserve.










3. Protect Your Brain

You brain is soft and your skull is hard. Brain injuries can ruin your lifeso wear your
seat belt, drive in safe vehicles, dont hit soccer balls with your head, and stay off the
roof. One of the most common brain injuries in men over 40 is falling off the roof.


4. Stop Poisoning Your Brain

Do not put toxic substances in your body. If you poison your brain you poison your
mind, so not much alcohol, no illegal drugs, including marijuana, stop smoking, limit
your caffeine intake, and stop using cleaning products without good ventilation.

Here is an email that I received after my last public television special:

Dear Dr. Amen, I used methamphetamines daily for 12 years & tobacco for 25 years. I
saw your program and knew I didnt want that brain so I threw out all of the dope and
cigarettes. I thought the withdrawal would be hell, but with the omega-3 supplements
and the foods suggested in your program, it wasnt that badYou helped me turn my life
around!!! Thank you!!!

At the Amen Clinics we produce a drug education poster that now hangs in over 50,000
schools around the world. It shows a healthy brain surrounded by drug and alcohol
affected brains. It asks the question, Which brain do you want? That is a question you
should always ask yourself.


5. Protect Your Memory

It is critical to take early memory problems seriously and not just dismiss them as normal
aging. According to a study from UCLA 95% of people with Alzheimers disease are not
diagnosed until they are in the moderate to severe stages of the disorder, when not much
can be done.

Bob, one of my best friends, had a SPECT scan to check on the health of his brain. His
mother had Alzheimers disease and he wanted to do everything possible to avoid it. At
age 64 his scan was already starting to show the typical Alzheimers pattern of low
activity in the parietal lobes at the top back part of the brain, which help us with direction
sense, and low activity in the temporal lobes, underneath our temples and behind our
eyes, which are more directly involved with memory. On memory tests Bob was already







starting to show a problem, but since we caught it early, we were able to make substantial
improvements for him. The earlier we know about a problem the more we can do for it.
Early detection is crucial.

I think people should be screened yearly after the age of 50 for memory problems, using
simple paper and pencil tests, one is given on our website, and then use more
sophisticated tests if potential problems show up.

When I turned 50 my doctor wanted me to have a colonoscopy. I asked him why he
didnt want to look at my brain. Isnt the other end of my body just as important? We
often dont think about the brain until it is too late.

One of the MOST important things you can do to keep your memory strong is exercise
because cognitive abilities are best in people who are physically active. There are also a
number of supplements that have good supporting research for memory including fish oil,
gingko biloba, sage and a Chinese moss extract called huperazine.

Anthony Davis is a hall of fame running back from the University of Southern California.
AD earned the nickname the Notre Dame killer because in 1972 he scored 6
touchdowns against the University of Notre Dame. Notre Dame Students hated AD so
much that they taped his picture on the walkways of the campus so that they could walk
all over him. AD retired from the NFL at the age of 28 due to injuries. Years later he
came to see me to try to prevent some of the cognitive problems he saw in other retired
football players.

ADs scan showed clear evidence of brain damage. I told AD that at age 54 his brain
looked like he was 85 years old. Like many of my patients, AD developed brain envy.
After seeing his scans he wanted a better brain. Six months later on fish oil, gingko, and
huperazine his brain looked much better and he said he felt more energetic and was better
able to focus and remember.


6. Good Sleep Is Essential to the Health of Your Brain

Unfortunately, 60 million Americans have trouble sleeping, which affects their moods,
memory and ability to concentrate. It is estimated that sleep deprived people cause more
accidents than drunk drivers. Because of our sleep problems doctors are prescribing
sleep medications that can affect your moods and memory at alarming rates.

In my practice I first help you eliminate anything that might interfere with sleep, such as
caffeine, alcohol or reading Stephen King before bedtime. I also try natural supplements






first, such as melatonin, valerian, kava kava or 5-HTP. I went through a period of grief a
number of years ago and kava kava was the only thing that helped me sleep without
feeling hung over.

I also use hypnosis to help my patients. When I was an intern at the Walter Reed Army
Medical Center many of my patients wanted sleeping pills. As you can imagine, it is
hard to sleep in a busy, noisy hospital. Before I gave them the pills, however, I asked if I
could hypnotize them first. Almost everyone agreed and it was often very helpful.
Several of my first professional papers came from using hypnosis for sleep.

One of my patients, a decorated World War II hero, had terrible Parkinsons disease and
in a hypnotic trance for sleep his tremor went away. When I told the attending
neurologist about it the next morning he thought I was crazy. So I repeated the exercise
in front of him and it became my first professional paper.

When I hypnotized an Army chaplain for sleep who was in the hospital for a heart
arrhythmia his heart rhythm normalized. When I told the attending cardiologist about it
the next morning he raised his eyebrows at me, so I repeated the exercise in front of him
and it became my second professional paper.

Hypnosis and self hypnosis are very powerful tools to help us gain mastery over our own
minds and bodies and can be helpful for sleep, as well as for anxiety and pain.


7. Learn Brain Healthy Ways to Deal with Pain

Pain is one of the most frightening symptoms that we can have. Chronic pain affects
everything in a negative way, such as sleep, mood, memory and concentration. Our scans
have taught me that the use of chronic pain medications, such as Vicodin or Oxycontin,
may be harmful to brain function. Long term use of these medications makes the brain
look like people who drink too much.

I am NOT suggesting that you throw out your pain medications. I am a baby when it
comes to pain and I know some people would rather die than live with pain. But because
of what I have seen on scans I developed an interest in alternative treatments for pain.
Fish oil, acupuncture, music therapy and hypnosis all have scientific evidence that they
may be helpful.

From a psychiatrists standpoint, I have also learned that pain and depression tend to go
hand in hand. And that for some people using the natural supplement SAMe or the
antidepressant medicine Cymbalta can help both problems.






Again, there are many natural ways to help the brain. Of course, you should talk to your
doctor. If he or she does not know much about natural supplements, as many of us were
never taught about them in school, sometimes a naturopath can be helpful.

One other thought on pain, try getting rid of all of the artificial sweeteners in your diet.
When I was 37 I had arthritis. I had trouble getting up off the floor after playing with my
children. As part of developing a brain healthy life, I got rid of the diet sodas. Within a
month, my pain went away. I dont think artificial sweeteners do that to everyone, but if
you hurt it might be something to consider.


8. You Need a Brain Healthy Diet

What does that mean? Lean protein, such as turkey or chicken; low glycemic, high fiber
carbohydrates, which means carbohydrates high in fiber that do not raise your blood
sugar, such as whole grains and green leafy vegetables; and healthy fats that contain
omega three fatty acids, found in foods such as tuna, salmon, avocados and walnuts.
Since the brain is 85% water, anything that dehydrates you is bad for the brain, such as
alcohol, caffeine, excess salt or not drinking enough fluids. Also, drink plenty of water to
keep yourself well hydrated.

Along the same lines, teach your children to eat right. Exposure equals preference, what
you feed your children is eventually what they will want. Chloe, our 5 year old, believes
that blueberries are Gods candy and that raw red bell peppers are to die for. Why? She
knows about her brain and wants to do everything she can to make it better. She
frequently asks me if this is good for my brain or bad for it. You should ask yourself the
same question.


9. Physical Exercise

It 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. Thirty minutes 3 or 4 times a week is all you need. If you
dont know what to do, walk fast, like youre late.


10. Mental Exercise

OK, once you exercise and boost blood flow to your brain, you then need mental
exercise. In one study of lab rats, exercise was found to generate new cells in the






learning and memory centers of the brain. These new cells lasted for about four weeks.
If they were not stimulated by new learning they died off. If you stimulate new brain
cells by using them, by learning something new, they connect to other cells and become
part of the fabric of your brain. This is why people who only work out at the gym are not
nearly as smart as people who work out and then go to the library.

Learning new dance steps is a great mental exercise, because it involves learning,
coordination, music AND physical exercise. All of those things are great for your brain.
Crossword puzzles, learning a musical instrument or exploring a new country or a new
language with enthusiasm can also help.

Exercise plus life long learning, plus a healthy diet and limiting alcohol and tobacco will
help keep your brain young and strong. In fact, researchers from the University of
Cambridge found that people who did not do these things died early. People who drank
heavily, smoked, didnt exercise and had poor diets at the age of 60 had the same risk of
dying as someone with a healthy lifestyle who was 74. You can add up to 14 years to
your life by doing simple things to take care of your brain and your body.


11. Notice What You Love about Your Life, a Lot More Than What You Dont.

I once did a study with psychologist Noelle Nelson on the power of appreciation. I
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 decreased
activity in several important areas of her brain, involving emotions and memory.

Other studies too 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 EVERYDAY and then
meditate on these things throughout the day. This exercise has been shown in scientific
studies to increase your overall level of happiness in just three weeks.


12. Notice What You Love about Other People, a Lot More Than What You Dont.

I collect penguins. I now have over 2,000 penguins. I have penguin anything that you
can imagine, from penguin pens, cups, dolls, puppets, hats, ties, shirts, sewing kits, a






penguin vacuum, and even a penguin weathervane. Many people ask me how this
obsession started.

When my son was 7 years old I took him to a place called Sea Life Park in Hawaii. It is a
sea animal park. At the end of the day I took Antony to see the Fat Freddy show.

Freddy was an amazing short, fat penguin. On cue, he dove from a high diving board,
bowled with his nose, counted with his flippers and jumped through a hoop of fire.
Toward the end of the show the trainer asked Freddy to go get something. Freddy went
and got it and brought it right back. Damn, I thought to myself, "I ask this kid to get me
something and he wants to have a discussion with me for 20 minutes and then he doesn't
want to do it. I knew my son was smarter than the penguin."

So, after the show I went up to the trainer and asked her how she got Freddy to do all of
those really cool things. The trainer looked at my son and then she looked at me and said
"Unlike parents, whenever Freddy does anything like what I want him to do, I notice him.
I give him a hug and I give him a fish." Even though my son didnt like raw fish the light
turned on in my head that whenever he did things that I liked, I paid no attention to him at
all because I was a busy guy. But when he didnt do what I wanted him to do, I gave him
a ton of attention because I didn't want to raise bad children. I was inadvertently teaching
him to be a little monster in order to get my attention. So I collect penguins as a way to
remind myself to notice the good things about the people in my life a lot more than the
bad things. Penguins might also help you.


Conclusion

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 a lot more than what you dont. PASS IT ON. One of the most
important things I have learned in my life is that best way to help ourselves is to help
others. Take what you have learned here to develop your brain healthy life and teach it to
others. By creating brain healthy families, businesses and communities ALL of us
benefit.


Daniel G. Amen, MD is CEO and medical director of Amen Clinics, Inc.
He is also the author of two New York Times bestselling books:
Change Your Brain, Change Your Life and Magnificent Mind At Any Age.
See www.amenclinics.com for more information.