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Why Thinking Hard Makes You Tired

AHA Publisher — Fri, 19 Aug 2022 07:00:59 +0000

Cell Press via Newswise – It’s no surprise that hard physical labor wears you out, but what about hard mental labor? Sitting around thinking hard for hours makes one feel worn out, too. Now, researchers have new evidence to explain why this is, and, based on their findings, the reason you feel mentally exhausted (as opposed to drowsy) from intense thinking isn’t all in your head. Their studies, reported in Current Biology on August 11, show that when intense cognitive work is prolonged for several hours, it causes potentially toxic byproducts to build up in the part of the brain known as the prefrontal cortex. This in turn alters your control over decisions, so you shift toward low-cost actions requiring no effort or waiting as cognitive fatigue sets in, the researchers explain. “Influential theories suggested that fatigue is a sort of illusion cooked up by the brain to make us stop whatever we are doing and turn to a more gratifying activity,” says Mathias Pessiglione of Pitié-Salpêtrière University in Paris, France. “But our findings show that cognitive work results in a true functional alteration—accumulation of noxious substances—so fatigue would indeed be a signal that makes us stop working but for a different purpose: to preserve the integrity of brain functioning.” Pessiglione and colleagues including first author of the study Antonius Wiehler wanted to understand what mental fatigue really is. While machines can compute continuously, the brain can’t. They wanted to find out why. They suspected the reason had to do with the need to recycle potentially toxic substances that arise from neural activity. To look for evidence of this, they used magnetic resonance spectroscopy (MRS) to monitor brain chemistry over the course of a workday. They looked at two groups of people: those who needed to think hard and those who had relatively easier cognitive tasks. They saw signs of fatigue, including reduced pupil dilation, only in the group doing hard work. Those in that group also showed in their choices a shift toward options proposing rewards at short delay with little effort. Critically, they also had higher levels of glutamate in synapses of the brain’s prefrontal cortex. Together with earlier evidence, the authors say it supports the notion that glutamate accumulation makes further activation of the prefrontal cortex more costly, such that cognitive control is more difficult after a mentally tough workday. So, is there some way around this limitation of our brain’s ability to think hard? “Not really, I’m afraid,” Pessiglione said. “I would employ good old recipes: rest and sleep! There is good evidence that glutamate is eliminated from synapses during sleep.” There may be other practical implications. For example, the researchers say, monitoring of prefrontal metabolites could help to detect severe mental fatigue. Such an ability may help adjust work agendas to avoid burnout. He also advises people to avoid making important decisions when they’re tired. In future studies, they hope to learn why the prefrontal cortex seems especially susceptible to glutamate accumulation and fatigue. They’re also curious to learn whether the same markers of fatigue in the brain may predict recovery from health conditions, such as depression or cancer. To read the original article click here.

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The One Mind-Management Technique Required for Sustainable Healing

AHA Publisher — Tue, 28 Dec 2021 08:00:25 +0000

Dr. Caroline Leaf – In this podcast (episode #344) and blog, I talk about the importance of self-awareness and how it is a key part of the healing process. Without awareness, we cannot change or move forward. To make changes in our thoughts and subsequent communication, we need to be strategic, proactive and deliberate about our thinking. We need to try to be aware of what we are thinking about every day. This is called self-regulation. Self-regulation means that we don’t need to be held captive to our thoughts. Instead, we can capture our thoughts and change the way they impact our lives, and this begins with awareness. Awareness means tuning into the messages coming from ournonconscious mind into the conscious mind, where they can be changed. Once a thought is in the conscious mind, directed neuroplasticity(the ability of the brain to change) kicks in, and the protein branches holding the memory information in vibrational frequencies weaken. That’s when the thought is at its weakest and can be reconceptualized. This is why I keep talking about embracing our issues. We need to face what is bothering us and become aware of it—that is, be conscious of it—by gathering an awareness of the signals our mind, brain and body are sending us, such as feeling anxious, depressed, upset, sick, overwhelmed and so on. Once we do this, we can draw out the toxic stuff in our nonconscious mind and bring them into the conscious mind, where they are malleable. Only then can we process and reconceptualize what is bothering us and move on. Questions that can be helpful to ask as you do this are: 1. What keeps popping back into your mind? What thought(s)seem urgent? 2. What are you experiencing through your five senses? How are these thoughts making you feel physically? Gather awareness of these physical warning signals emerging from your body. 3. What is the information in the thoughts bubbling up from your nonconscious mind into your conscious mind right at this moment? Gather awareness of this information, noting how many thoughts there are and what they are. 4. What feelings are attached to the information the thought contains? Every thought has emotions as part of its structure—they’re stored in the nonconscious mind. When thoughts move into the conscious mind, we feel the emotions of them. How are these thoughts making you feel emotionally? Gather awareness of the feelings attached to each thought. The key thing to remember as we practice self-awareness is that we need to manage what we are aware of, or the thought can go back into our nonconscious mind even more toxic than before. Self-awareness is one part of the mind-management, as I discuss in my latest book Cleaning Up Your Mental Mess, my app Neurocycle and my blogs and podcasts. The easiest way to understand the whole process of mind management is to imagine a thought tree. Look at it from the branches to the tree trunk to the roots. The first thing you need to do is gatherawareness of the branches and leaves, which are your behaviors and their attached emotions. Then you need to focus on the whole tree to try to make some sense of it—the branches, trunk, and roots, or the detail of your behaviors and emotions, what perspective they bring, and where they come from. This is a very revealing process—you are bringing the memories of the thoughts out into the open and into your conscious mind so that you can work on pruning and grafting the leaves and branches based on your process of self-awareness and self-discovery. This, in turn, will help you work towards stabilizing and consolidating the growing branches and leaves, much like those posts that are often tied to a tree or part of a tree to help it grow. Then you should allow the new branches to settle a little before you do more work on them to change the way this thought plays out in your life on a long-term basis. All of this first starts with awareness! To read the original article click here.

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Ginseng Benefits: Less Stress & Better Brain Function

AHA Publisher — Wed, 25 Aug 2021 07:00:02 +0000

Dr. Josh Axe, DC, DNM, CN – Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance. It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction. Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion. Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why. What Is Ginseng? Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D. By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea. That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections. There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek. The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions. The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts. Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng, but for centuries people have believed in its beneficial compounds and results. While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng. Here’s a rundown of the different types of ginseng out there: Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory. American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency. Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity. Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda medicine for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels. Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance. Ginseng Benefits Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits: 1. Improves Mood and Reduces Stress A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function. The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment. Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue. 2. Improves Brain Function Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease. One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months. After discontinuing the treatment, the improvements declined to the levels of the control group. This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD. The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function. 3. Has Anti-Inflammatory Properties An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year. Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group. This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy. A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain. Another animal study measured the herb’s anti-inflammatory effects. Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing. At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods. 4. Helps with Weight Loss Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate. A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days. By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent. The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams. A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb. 5. Treats Sexual Dysfunction Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction. The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions. Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects. Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue. The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion. 6. Improves Lung Function Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs. Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD. 7. Lowers Blood Sugar Levels Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms. One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties. One of the primary difficulties with type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes. 8. May Help Fight Cancer Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties. Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth. This shows thisherb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime. Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were...

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Daydreaming Can Improve Your Mental Health & Cognitive Flexibility

AHA Publisher — Tue, 30 Mar 2021 07:44:21 +0000

Dr. Caroline Leaf – Although it may seem contradictory, letting your mind daydream is actually really good for your mental health! In this podcast (episode #266) and blog, I talk about the many mental and physical health benefits of just letting your mind wander. The mind is always active (even when you are sleeping!), which means that even when you are not thinking about anything in particular, you are still thinking—the mind is still going about its business. Indeed, our minds are always time-travelling from the past to the present and back to the future. The great news is that you can be intentional about turning these “time-travel daydreaming moments” into what I call “thinker moments” – periods of time when you let your mind switch off to the external, switch onto the internal and just wander and daydream. Why do I call these “thinker” moments? This term is based on Auguste Rodin’s famous “The Thinker” sculpture—that incredibly heroic-looking figure with his hand pensively under his chin. When I first saw this statue, it felt almost imposing, and I thought to myself, “How could that act of just sitting there and thinking be so…formidable?”. The reality is that daydreaming, doodling and letting our minds wander is incredibly powerful. It is not what I have heard some people call “nonsense” or “distracted” thinking. When we daydream, we essentially reboot our mind, as I discuss in detail in my latest book, Cleaning Up Your Mental Mess. This means you can use thinker moments to give your brain a rest and allow it to heal and reenergize, which increases your clarity of thought and organizes the networks of your brain. It does this by increasing and balancing alpha activity, which increases insight into what’s really going on in your mind and helps create an optimal state of relaxation and alertness, bridging the divide between the conscious and nonconscious mind. This puts you in a state of peacefulness, readiness and meditation, and increases delta activity, which helps to bring up suppressed thoughts. Thinker moments also increase beta activity, which is important for processing information, being alert and attentive, working through something challenging, focusing, and developing sustained attention. As a result, this balanced energy increases blood flow to the brain, which helps it function better and helps you deal with mental challenges and manage stress. The opposite happens if you don’t take regular thinker moments. Not giving the mind a rest and letting it daydream can reduce blood flow by up to 80 percent in the front of the brain, which can dramatically affect cognitive fluency and the efficient, associative thinking required at home, school or in the workplace. Cumulatively, this can lead to unprocessed thoughts and nightmares, affecting your overall quality of sleep, performance and mental health. The reality is that you cannot afford not to daydream! Now, you may be thinking, “All this sounds great, but how do I get my mind to just shut off and daydream? Where do I start?” Here’s how: To do a thinker moment, think of yourself as the actor, director, screenwriter and audience of a mental performance – your mental performance. Now, simply close your eyes and let your mind wander. You can start the process by intentionally thinking of something pleasant and meaningful, and then let this lead you into a flow of thoughts. Prompt yourself with topics you’d find rewarding to daydream about, like a pleasant memory, a future accomplishment, or an event you’re looking forward to. Be observant about what you are thinking about. Indeed, as you take a thinker moment, you may be surprised to notice what thoughts and feelings pop up from your nonconscious during these moments. Don’t panic, as this is perfectly normal! Just take note of them and plan to address them later—try to avoid ruminating on them and letting them interrupt your internal rest time. As you daydream, you can listen to some music, take a walk outside, or doodle. These moments can be anything from a short ten seconds to a full hour. Trust that it’s possible to have a good experience if you prime your brain with topics you find pleasant. This is something all of us can do once you have the concept; even a child can do this with instructions! Daydreaming makes sense to us, no matter our age. Lastly, try not to confuse planning things with thinking for pleasure! When I want to have a “thinker moment”, I personally like to just stop and stare out a window for a few seconds. I find this very helpful and invigorating—especially when I am really stressed or anxious, or in the middle of a busy work day. If possible, I also try to go outside; being in nature and getting that Vitamin D really takes that thinker moment to the next level! I really cannot recommend “thinker moments” enough—not just for your mental and physical health, but also your spiritual wellbeing! When you give our mind a rest by letting your mind wander and daydream, you essentially restart your brain and give yourself that edge you need, helping you get in touch with that deeper, nonconscious, almost spiritual part of you. These moments don’t just help improve mental health, they also help you get to know yourself on a deeper level. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Use Blood Tests & Biomarkers to Improve Your Mental Health

AHA Publisher — Fri, 26 Feb 2021 08:00:37 +0000

Dr. Caroline Leaf – Words like “health”, “wellbeing” and “longevity” are often thrown around, but what do they actually mean, and what do they mean for you? In this podcast (episode #258) and blog, I speak with Dr. Gil Blander, director, founder and chief scientist at InsideTracker, about how InsideTracker can improve your mental and physical health, my own experience with InsideTracker, how to not become too stressed or obsessed with biohacking, data and numbers and still enjoy good health, how thinking affects your health and metabolism, and how to proactively have a long and quality-filled life! At a young age, Dr. Blander was stunned by the early death of a family member. His commitment to advance the field of human longevity was made there and then. Working alongside some of the world leaders in aging research, such as MIT biologist Dr. Leonard Guarente and Harvard geneticist Dr. David Sinclair, he came up with the idea for an automated, algorithm-based personalized nutrition and lifestyle platform, founding InsideTracker to help people from all walks of life live better, longer and happier lives. At InsideTracker, they believe the most impactful science and technology products result from constant learning and data. They create evidence-based solutions that are simple, clear, and actionable, based on your unique biology and experiences. They cut through the “noise” by analyzing your blood, your DNA, your lifestyle and nutrition habits, and tell you how to live, look, age, and perform better for you. InsideTracker products have already helped thousands of people optimize their health by improving their bodies from the inside out, using personalized recommendations for nutrition, supplements, and lifestyle. They are optimizing everyone, from athletes to busy professionals and stressed-out parents! As Dr. Blander notes, personalized health choices based on data, which is at the heart of what InsideTracker does, is one of the most powerful weapons for fighting chronic disease, improving mental health, and increasing longevity. Your blood, DNA and habits are a goldmine of data. They’re a snapshot of your body in time; they tell you what’s going right, what’s not. They give you a window into how your brain and body are functioning. And the team at InsideTracker can tell you how to use this data to improve, including what to eat, how to exercise, what your body needs and more! This is important for both our mental and physical health. We can use biological markers like blood glucose levels, white blood cell counts (which is one marker of our inflammatory response to stress or a lack of quality sleep) and cortisol levels to examine how these impact our overall cognition and mental health, and what we can do to improve our stress resilience, sleep, clarity of thought and self-regulation. We can even use this data to start acting to prevent or heal inflammatory, age-related diseases like Alzheimer’s! Of course, there can be downsides to “biohacking” our health in this way. Although there are many health benefits to tracking our biomarkers, we need to be careful that we don’t become obsessed with our health data and stress about “biohacking” our life, especially if we are not trained to read or understand the results. Take the data and make sense of it with the help of a professional (like the highly-qualified team at InsideTracker), but don’t overload yourself with data and become obsessed with it, which can negatively impact your overall mental and physical health! We need to recognize that platforms like InsideTracker are guides, not the whole picture of everything that is going on all the time. Using these health guides to track your biomarkers in real time can be incredibly empowering—you don’t have to just follow a trend and hope it works for you, as Dr. Blander notes. You can see, over time, how your eating habits, exercise habits and your other lifestyle choices affect your health. Tracking your health using platforms like InsideTracker helps you understand what is going on in your brain and body, which permits you to make sustainable changes and improve your overall health and longevity. It puts the quality of your life in your hands! To read the original article click here. For more articles from Dr. Leaf click here.

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How to Unwire Addiction & Toxic Habits from Our Brains, Why Focusing on “Willpower” is Ineffective and Counterproductive

AHA Publisher — Fri, 09 Oct 2020 07:00:17 +0000

Dr. Caroline Leaf – The human brain is designed to be habitual—this has helped us survive over the centuries. But what happens when we build toxic habits that hold us back? How do we overcome negative thinking patterns that keep us stuck? In this podcast (episode #206) and blog, I speak with social psychologist, bestselling author and podcast host Dr. Amy Johnson about how we can find true and lasting freedom from unwanted habits, how to not be afraid of change, how to build new habits based on insight, not willpower, and how to help someone change without becoming an enabler. As Amy notes in her book, The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit, a thought is essentially our ability to have an experience. This experience can be either good or bad; what is important it how we react to the experience and take it in. If you are dealing with a recurring issue or addiction and nothing has helped you so far, it is not because you are broken or there is something wrong with you. The solutions you tried could not fix you because you don’t need fixing in the way you think you do. Your brain is like a machine; it is demanding that you do something or act in a certain way because it has been conditioned by your behavior (which often happens unintentionally). It is not something that needs to be fixed; it needs to be shifted and changed by your insight and understanding. You control the process—it does not control you. You are not bound by your past. You are free to be who you want to be; you don’t have to walk around in fear and shame. Indeed, overcoming a bad habit or addiction is not about making something go away or stop. It is about learning how to be free of the urges to act or think in a certain a way, separating yourself from them and observing these desires as an experience, not a necessity. This deep insight will increase your self-compassion, helping you recover, readjust and overcome what you are facing. We need to see our urges as moving, changing experiences that we don’t have to act on or believe. If a thought or desire comes back, this doesn’t mean we are still sick or we have failed; it is just a passing memory. We don’t need to fear it, because we understand that it is a fleeting experience, not an illness or disease. Essentially, where we direct our energy, the brain follows. This becomes a bad thing when we take an experience and make it a part of our own narrative, rather than letting it move through us without latching onto it. The more energy we give this habit, the more room we give it in our mind and life. Overcoming bad habits and addictions means shifting your mental energy away from the thoughts behind these habits—they are slowly dying, even though they may still affect your behavior in some way. The key point is that the habit or addiction no longer owns you. Breaking a bad habit is not about elimination, it is about shifting your energy away from the habit. Where your mind goes, your brain and body follows! When it comes to breaking a bad habit, if you just focus on your willpower, you keep giving the bad habit mental energy by thinking about it constantly, and it stays alive. So, what’s the solution? When you are dealing with a toxic thought or habit, it is tough to do much in the moment, because this is often when we are at our weakest—it almost feels like we have been hijacked by our thinking. It is far more important to focus on the bigger picture and the insights you will gain before and after, which help you move forward. In the moment, the best thing you can do is let go and let the feelings move through you so you can “reset” instead of pushing away or numbing your feelings. When you are calmer, you can start accessing the wisdom of your experiences. If someone you love is battling with an addiction or toxic habit, help them explore this. Be with them as they try to discover who they are and how their experience works. Be present and help them see that they are not broken or ill. Help them gain insight into what their experiences are telling them. Have those deep, hard conversations—this will allow them to tap into their natural wisdom. Don’t see the person as broken or ill; don’t just assume that they are doing this to upset you or make your life difficult. See the truth behind their behavior and know that they are doing what they do to cope; they are in pain and are afraid of facing their experience. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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The Debilitating Illness Created from Negative Thinking

AHA Publisher — Thu, 25 Jun 2020 07:00:49 +0000

Lori Clarkson via NaturalHealth365 – New research has revealed a link between negative thinking and an incurable illness affecting millions of Americans. While negative thinking has already been linked to mental illness such as depression and anxiety, new research is showing that the way we think is also affecting cognition problems. Cognitive decline is becoming increasingly common with the elderly and some younger populations. Dementia is currently affecting 5.8 million Americans, and the numbers are rising each year. With no cures on the horizon (well, none reported on – check out Dale E. Bredesen, MD’s work for more), most simply accept their dire prognosis. We already know that simple nutrition changes and slow down the decline of these life-shattering illnesses. Now, exciting new research clearly shows us that we can avoid dementia by changing repetitive negative thought patterns. New Science Reveals the Impact of Repetitive Negative Thought Patterns on Cognition Two studies of over 360 participants discovered a link between cognitive decline problems such as Alzheimer’s and repetitive negative thinking. Throughout the research, they found a clear relationship between repetitive negative thinking (RNT) and the rate at which a participant’s cognition declined. RNT, in simple terms, is mulling over the past or worrying about the future. This could present as worrying about what could happen, and self-sabotaging thoughts of what did or didn’t happen. Almost everyone does it, and no one is immune to damaging thoughts. Knowing that RNT already affected brain disorders such as depression and anxiety, the researchers were curious to discover how RNT affects those with more serious cognitive issues. They found that the proteins that prevalent in the brain in Alzheimer’s patients, built up at a much faster rate for those with persistent RNT throughout their lifetime. Dr. Gael Chételat, an author from the study stated, “[l]ooking after your mental health is important, and it should be a major public health priority, as it’s not only important for people’s health and well-being in the short term, but it could also impact your eventual risk of dementia.” With a widespread focus on eating well and exercising to stay healthy – it’s now clear that focusing on the thoughts that you’re feeding your brain are just as essential to your overall health. What Causes Negative Thinking and How to Stop It Negative thinking is often an autopilot mechanism, and it can be tough to switch off. You might not even be aware that you’re doing it. Because the mental health realm is so vast and different to the individual, research into the specific thoughts that cause dementia hasn’t been completed Most of our thoughts and beliefs are programmed into us during our first seven years of life. This is when our subconscious is developing, and when our minds are most impressionable. Although we cannot control what happened to us during those years, as adults, we can change our negative thinking for the future with some effort. Here are the best ways to take control of your damaging thoughts. Meditation. How you meditate isn’t so important. You could do a guided, chakra, Nidra, mantra, or walking meditation. The purpose is to be able to create awareness and the ability to focus your energy on the one stimulus. If you can do this in meditation practice, you’ll recognize the times you slip into self-sabotaging narratives when life gets busy Hypnotherapy will help you fall into the desired brain wave state to impress on your subconscious mind the changes in thought patterns you’d like to create. If you struggle to meditate, working with a hypnotherapist until you regain control of your mind could be helpful. Regardless of where you’re at in life, taking control of your thoughts will help you in every aspect of your life. Anyone with a family member who has had dementia will know how much hardship it can bring to a family. Let’s prevent being harmed by negative thinking before it happens by choosing to feed the mind with more positive thoughts, as often as possible. Don’t forget, repetition is the key. Sources for this article include: Medicalnewstoday.com, Alz.org, Clinicaltrials.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Practical & Powerful Tips to Ending Mental Illness from Renowned Psychiatrist Dr. Daniel Amen

AHA Publisher — Mon, 01 Jun 2020 07:00:40 +0000

Dr. Caroline Leaf – Mental health is a hot topic these days, especially considering the current COVID-19 pandemic, and the enforced social separation and isolation many of us have experienced over the past several months. Even though things are starting to open in many places, we all are facing a world which is dramatically different to the one we knew before the pandemic—so many things are uncertain, which only exacerbates our collective mental distress. Thankfully, as I discuss in this week’s blog and podcast with world-renowned psychiatrist, brain specialist and best-selling author Dr. Daniel Amen, there are ways we can take our mental and brain health into our own hands! The human brain is remarkably resilient: over time we can heal our minds and find freedom, purpose and renewal in an imperfect world. Indeed, Dr. Amen has spent his professional life witnessing this resiliency. As he describes in his excellent new book, The End of Mental Illness: How Neuroscience Is Transforming Psychiatry and Helping Prevent or Reverse Mood and Anxiety Disorders, ADHD, Addictions, PTSD, Psychosis, Personality Disorders, and More, the technological advances in the field of neuroscience have huge strides in our understanding of the brain and what mental distress looks like on a biological level. Rather than just look at someone’s symptoms and giving them a “pill for every ill”, when we take someone’s whole story into account and look at their brain using the latest technology, we can give them practical and powerful tips to find healing on both a mental and physical level. These advances have reshaped our understanding of what mental health actually means. Nobody wants to be labelled as defective, and no one should be. Instead of talking about “mental illness”, we should talk about what Dr. Amen calls a “brain health issue”. When we focus on improving our brain health by looking at what is going on inside our heads and taking action, we improve our mind and life, and when we focus on improving our mind, that is what we think every day, we improve our brain health: we need to look at the whole picture, not just the alleviation of certain symptoms using medication. We can start doing this by recognizing that certain things affect the health of our brain, which include: Inflammation. This can occur from what we eat, how we live and how we think, which is why it is important that we pay attention to our lifestyle choices and strive to live a healthy life, including practicing good dental and physical hygiene, exercising regularly, eating well, taking care of the gut, practicing mind management, learning and so on, as I discuss in my blogs, books and podcast. Diet. Obesity and diet-related illnesses like diabetes can directly and indirectly impact our brain health, which is why we cannot afford not to eat well and move regularly. In fact, research has shown that the more our weight goes up, the more the size and function of our brain goes down! What we eat affects how we think and our physical health, just as what we think affects our digestion and ability to keep the brain and body healthy (I discuss this in detail in my book Think and Eat Yourself Smart). Immunity. A lot of infectious diseases affect our brain health, such as Lyme disease, which is why protecting and boosting the body’s immune system is so important. This includes getting enough vitamin D, which is essential for a healthy immune response! Neurohormones. As I discussed in a recent blog and podcast (episode #158), our hormones affect our brain health. This is especially the case as we age, which is why we should look at natural ways to improve our hormones, such as diet and bioidentical hormones (for more on this listen to my most recent podcast episode #162 and see the blog I published last week). Ironically, these are also the areas that affect our susceptibility to viruses like COVID-19. When we focus on improving our brain health, we also improve the health of our whole body, which can help us fight off infections and diseases! Thankfully, as Dr. Amen mentions in his book, there are things we can do to improve the health of our brain: 1. Focusing on our biological health. This is the physical functioning of the brain, which includes making healthy lifestyle choices like eating well and exercising regularly. If you are interested, Dr. Amen has clinics around the country where you can have your brain health examined. It is important to recognize that traumatic brain injuries (including mild injuries and concussions) can directly impact mental health, which we can only see on a brain scan. This is often overlooked in the current mental health system, which can lead to tragic outcomes for people who are suffering from brain trauma. This is particularly the case with children, whose brains are especially vulnerable as they are still developing. As parents and guardians, we should be protecting children’s brains, because if you don’t you can affect the quality of the rest of their lives. We need to rethink what we should allow our children to do! 2. Focusing on our psychological health. What we think and how we handle stress affects our brain health, which can have long term consequences for both our mental and physical health. As I always say, thoughts are real things that have real, physical consequences on the brain and body, so mind management is crucial. Mental hygiene is as important as washing your hands! We always need to pay attention to the physical and emotional warning signals our brain and body send us, and think about the impact our thinking is having on our wellbeing. My SWITCH app is a great tool for helping you learn how to do this, dealing with the roots of your stress and anxiety, and overcoming negative thought patterns and behaviors that impact your health (through the mental process of reconceptualization). It is now on sale less 50% for a 3-month subscription! It is also important to build the brain through deep thinking and learning, especially as we get older! This not only improves our brain health, but also helps prevent the onset of cognitive decline, as I spoke about in my blog and podcast (episode #87). As we age, the brain gets less and less active, but it doesn’t have to! For more on building the brain see my book Think, Learn, Succeed. 3. Focusing on our social health. Humans are social beings. We thrive when we are connected—we are happiest and healthiest when we have deep, meaningful relationships with others, as I recently spoke about on my podcast (episode #103) and in my blog. Getting your relationships right is one of the best antidepressants! 4. Focusing on our spiritual health. We all need purpose, a reason to care that we are alive and well. What gets you out of bed in the morning? What gives your life meaning? As I discussed on in my blog and podcast (episode #149) with Dan Buettner, author of the Blue Zones (areas of the world where people live the longest), knowing your sense of purpose helps you live longer! Never forget, your brain can get better, even if you have been bad to it! Get into the habit of asking yourself everyday if what you are doing is good for your brain, and you will start to love your brain and love your life! To read the original article click here. For more articles from Dr. Leaf click here.

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Changes in the Immune System Explain Why Belly Fat Is Bad for Thinking

AHA Publisher — Wed, 18 Dec 2019 08:00:10 +0000

Iowa State University via EurekAlert – Iowa State researchers have found for the first time that less muscle and more body fat may affect how flexible our thinking gets as we become older, and changes in parts of the immune system could be responsible. These findings could lead to new treatments that help maintain mental flexibility in aging adults with obesity, sedentary lifestyles, or muscle loss that naturally happens with aging. The study, led by Auriel Willette, assistant professor of food science and human nutrition, and Brandon Klinedinst, a PhD student in neuroscience, looked at data from more than 4,000 middle-aged to older UK Biobank participants, both men and women. The researchers examined direct measurements of lean muscle mass, abdominal fat, and subcutaneous fat, and how they were related to changes in fluid intelligence over six years. Willette and Klinedinst discovered people mostly in their 40s and 50s who had higher amounts of fat in their mid-section had worse fluid intelligence as they got older. Greater muscle mass, by contrast, appeared to be a protective factor. These relationships stayed the same even after taking into account chronological age, level of education, and socioeconomic status. “Chronological age doesn’t seem to be a factor in fluid intelligence decreasing over time,” Willette said. “It appears to be biological age, which here is the amount of fat and muscle.” Generally, people begin to gain fat and lose lean muscle once they hit middle age, a trend that continues as they get older. To overcome this, implementing exercise routines to maintain lean muscle becomes more important. Klinedinst said exercising, especially resistance training, is essential for middle-aged women, who naturally tend to have less muscle mass than men. The study also looked at whether or not changes in immune system activity could explain links between fat or muscle and fluid intelligence. Previous studies have shown that people with a higher body mass index (BMI) have more immune system activity in their blood, which activates the immune system in the brain and causes problems with cognition. BMI only takes into account total body mass, so it has not been clear whether fat, muscle, or both jump-start the immune system. In this study, in women, the entire link between more abdominal fat and worse fluid intelligence was explained by changes in two types of white blood cells: lymphocytes and eosinophils. In men, a completely different type of white blood cell, basophils, explained roughly half of the fat and fluid intelligence link. While muscle mass was protective, the immune system did not seem to play a role. While the study found correlations between body fat and decreased fluid intelligence, it is unknown at this time if it could increase the risk of Alzheimer’s disease. “Further studies would be needed to see if people with less muscle mass and more fat mass are more likely to develop Alzheimer’s disease, and what the role of the immune system is,” Klinedinst said. Starting a New Year’s resolution now to work out more and eat healthier may be a good idea, not only for your overall health, but to maintain healthy brain function. “If you eat alright and do at least brisk walking some of the time, it might help you with mentally staying quick on your feet,” Willette said. To read the original article click here.

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