How to Care for Your Brain: Part 1

“Most psychiatrist illnesses are NOT mental health issues at all. . .they are brain health issues that steal your mind. . . Get your brain right and your mind will follow. “ - Dr. Daniel Amen

Recently, there has been more research reported about brain health. Brain health is a focus on what chemicals are and are not being released in the brain. These chemicals affect hormone levels, energy level, sleep, and moods. As more is being learned about the body, we are seeing how an unhealthy lifestyle can lead to long-term problems. Before going any further, it is important to know the following definitions:

1- Serotonin - a naturally soothing neurotransmitter; it’s the key hormone that stabilizes mood, feelings of well-being, and happiness. It helps decrease worry and concerns and is associated with learning and memory.

2- Dopamine- is one of over one hundred neurotransmitters in the human brain and helps to increase motivation. It is released when playing sports, learning something new, finishing a task or project, or getting the big promotion you wanted at work. It delivers a sense of satisfaction in our mind after accomplishing a task . This “motivation molecule” provides the drive and focus we all need to be productive. It helps with our attention span, focus, follow-through, motivation, and the ability to experience pleasure

These chemicals can be affected both positively and negatively. If we choose unhealthy foods, substance use (of any kind), limit activity, lack of sleep, and engage in too much gadget time, brain harm occurs. As individuals, we all have what is called “brain reserve”. Brain reserve helps when the unexpected occurs. We all have a window of tolerance, and the more we work to expand that tolerance the more brain reserve we have in handling those high stress situations.

In one study it was shown that teens who sleep less than 1 hour per night have a higher depression and suicide rate. During the sleep cycle, the brain naturally releases melatonin. Inconsistent sleep patterns and lack of routine before bed can interrupt the cycle, which interferes with melatonin being naturally released. Also, if the circadian rhythm is interrupted, we can feel lethargic and not well rested which interferes with mind clarity, self-control, making wise decisions, food choices, and limited activity.

Unhealthy food choices create gut issues which are associated with anxiety, insomnia, and brain fog. Obesity doubles the risk for Alzheimer's and depression. Sugar, including artificial sweeteners, contributes to depression. Processed food, poor dental hygiene, alcohol, cocaine, cannabis, and various toxins can also lead to poor brain health. Processed foods, including some fast food, have added chemicals that the body does not need, and can make it difficult to digest. If our body is unable to remove these toxins from our body, the brain is one of the organs that will suffer. Individuals are also encouraged to be aware of food allergies and sensitives which can also affect individuals’ digestion. The brain is affected when harmful chemicals are introduced to the body and can cause long-term effects. Substances such as alcohol, cocaine, and marijuana can lead to various mood disorders. Poor dental hygiene leaves live bacteria in the mouth which can have long-term effects. Some studies have suggested it can shorten one’s lifespan.

Vitamin deficiency can also affect individuals’ mental and physical health. Vitamin D helps with depression and cognitive impairment. Vitamin D deficiency can occur due to excessive screen time- computers, phones, iPad, etc., limited time outside, and too much time in front of a TV screen. With recent restrictions individuals have had challenges in being able to limit screen time and find opportunities to be outside. I encourage individuals to go outside (if you can be safe) during breaks even if it is to check the mail, walk in the driveway or parking lot. On a warm, sunny day eating a meal or reading outside can be beneficial. If there are concerns about being outside which could lead to possible health issues, please consult with a physician. If you are unable to be outside, you might consider opening your blinds, shades, or curtains, and taking in the sun. Also find foods that are rich in Vitamin D.

After reading this information, take time to evaluate your current lifestyle. Notice what foods you are ingesting, evaluate activity level, awareness of screen time, and sleep hygiene. Just making a few tweaks in your routine can help you move towards a healthier brain. With any changes made, please consult with a physician, nutritionist, therapist, and/or psychiatrist. It is important that you are making the appropriate changes, and a professional can guide you in the right direction.

Next month the focus will be on more ways to help improve brain health, including what foods to eat.

Written by: Michelle Gallimore, LCMHC

Clinical Director, The Oaks Therapeutic Community, Inc.

References

Amen, D., (2020). The End of Mental Illness. New York: Harmony Books.

Amen, D., (2013). Unleashing the Power of the Female Brain. New York: Harmony Books

Turner, N., (2009). The Hormone Diet. Canada: Random House