If there’s one thing that Dr. Daniel Amen wishes everyone knew about brain health, it’s this valuable lesson he’s learned from over 225,000 brain scans done at Amen Clinics: “You’re not stuck with the brain you have.”
“Even if you have been bad to your brain—too much stress, not enough sleep, toxic relationships, excessive drinking, taking drugs, junk-food diet, or head injuries—you can change your brain and change your life,” he said. Dr. Amen is the author of multiple bestselling books, including his latest, “Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships.”
Below, we asked him about his own daily regimen for brain health.
Dr. Daniel Amen is the founder and CEO of Amen Clinics. (Courtesy of Amen Clinics)
American Essence: What two or three simple habits have been most impactful for you, in your daily life?
Dr. Daniel Amen: At the top of my daily to-do list is starting my day by saying, “Today is going to be a great day!” When you tell your brain it’s going to be a great day, your brain starts to look for ways to make that true. Where you bring your attention determines how you feel. By focusing on what I’m excited about, I feel happier and more optimistic.
At the end of the day, I always ask myself, “What went well today?” Thinking about the day’s “highlight reel” at night sets up my dreams to be more positive and gives me a better night’s sleep. I love doing this exercise every night because it helps me remember wonderful moments I might have forgotten in my busy life.
American Essence: What are your favorite physical activities for brain health?
Dr. Amen: My favorite brain sport is table tennis. It works many different areas of the brain at once as you track the ball, coordinate your movements, plan your shots, and figure out spins. I like to call it aerobic chess.
American Essence: What foods or supplements do you make sure to incorporate into your daily routine?
Dr. Amen: Food is so important for brain function, memory, and mental well-being. I only eat foods I love that love me back. This means eating organic foods that are anti-inflammatory and avoiding highly processed junk. I also eat protein at each meal to help stabilize blood sugar, make sure I’m adequately hydrated (because the brain is 80 percent water), stick with smart carbs that are high in fiber and low-glycemic, eat healthy fats like avocado and olive oil, and liberally use herbs and spices.
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For example, today, I started my day with a healthy smoothie then had a kale salad with chicken for lunch, some chopped veggies and hummus for a snack, and pan-roasted salmon with veggies for dinner. For dessert, I made a brain-healthy hot chocolate (with organic, sugarless raw cacao powder, almond milk, a drop of stevia, and almond milk whipped cream with just 1 gram of sugar). Absolutely delicious!
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When it comes to supplements, I recommend that everybody take a broad-spectrum multi-vitamin/mineral, omega-3 fatty acids, probiotics, and vitamin D. In addition to these, I also take brain-directed nutraceuticals, such as saffron (to promote healthy moods), phosphatidylserine and huperzine A (to support memory), ginkgo biloba (for healthy blood flow), mushroom powder (for immune system support), curcumin (to support cognition), and more.
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American Essence: You’ve mentioned that “acquiring new knowledge and doing things you’ve not done before” is the best mental exercise. What new things are you currently learning or exploring?
Dr. Amen: I recently became licensed as an EMDR (eye movement desensitization and reprocessing) therapist. This is a powerful, interactive therapeutic technique that can be very helpful for people who have experienced emotional trauma or are suffering from post-traumatic stress disorder (PTSD).
It involves the use of bilateral hemispheric brain stimulation to reduce or eliminate the emotional charges tied to distressing memories. I love that EMDR can often achieve results faster than traditional talk therapy.
American Essence: How do you take care of your spiritual fitness?
Dr. Amen: I have always had a strong faith and go to church on a weekly basis. But I also believe that spirituality goes beyond religion. It’s what gives your life meaning. For me, helping our patients at Amen Clinics to overcome anxiety, depression, ADHD, emotional trauma, and other issues gives me a deep sense of purpose in life.
This article was originally published in American Essence magazine.
