Based on the newest research and case-studies, this essential guide is a powerful reminder that it’s never too late to start.
The author, Daniel Amen, a neuroscientist, psychiatrist, brain imaging expert and founder of the world-renowned Amen Clinics, is also the author of twenty-nine books.
Use Your Brain To Change Your Age, his latest bestseller, is essentially a practical guide to improve the quality and length of our life. All the chapters in this book have been conceived as separate entities so the reader need not follow the given order. I am most interested in food so I jumped directly to the second chapter: “Focus on Foods That Serve You, Not Steal from You”.
We are what we eat or in other words: What we consume on a daily basis fuels cell growth and regeneration. We should also not forget that food affects our mood and energy level.
“If you want to live longer, look younger, and be healthier, happier, and smarter, getting your food under control is critical. In fact, it may be the most important factor in increasing your longevity odds. Food is medicine, or it …can be poison” says the author.
A balanced nutrition is based on several rules. Drinking plenty of water is well-known but I welcomed the tip about eating high-quality protein such as fish, skinless turkey, chicken and lean beef, beans, raw nuts, high-protein grains and high-protein vegetables, such as broccoli and spinach. Spinach is nearly fifty percent protein!
We often overlook the fact that it is important to eat protein at breakfast because it increases both attention and focus which are needed for work or school. On the contrary, eating carbohydrates boosts serotonin in the brain which induces relaxation and that makes us want to sleep throughout the morning.
Most of all, eating food high in protein curbs one’s appetite. If one needs to shed a few pounds without feeling pangs of hunger, the diet should definitely include proteins. Moreover, protein contains amino acids that balance one’s mood, decrease aggressiveness and improve mental clarity.
Another rule stresses the importance of eating smart carbohydrates (whole grains, vegetables, and fruits like blueberries and apples) and the need to avoid bad carbohydrates (biscuits, cakes, donuts, muffins) which do not have any nutritional value. Sugar is damaging to our brain and body: It increases inflammation and it is addictive. Sugar remains the main cause for food cravings.
Another essential rule concerns the importance of eating healthy fats containing omega-3 fatty acids found in salmon, tuna, mackerel, sardines, avocado, walnuts, and green leafy vegetables. Adding omega-3 fatty acids to our diet is one of the best things we can do for our weight, mood, brainpower, and longevity. Low levels of omega-3 fatty acids have been associated with depression, Alzheimer’s disease, and obesity. On the other hand, eating too many saturated fats, found in cakes, crackers, cookies and potato chips, contributes to obesity and cognitive decline.
Finally, besides reducing salt, it is recommended to eat fruit and vegetables of many different colors which is a source of antioxidants to nourish and protect our brain.
One cannot talk about longevity without mentioning exercise which not only increases how long we live but also the quality of our life. Exercise increases the brain-derived neurotrophic factor (BDNF) which has been assimilated to an anti-aging wonder drug involved in the growth of new brain cells. No matter how old we are, exercising increases our memory, our ability to think clearly and our ability to plan. Stretching exercises like tai chi, Pilates and yoga enhance our flexibility and increase our sense of balance which reduce risks of falls and injuries. Exercising thirty minutes a day, five times a week can make us look much younger than our biological age.
Daniel Amen also reminds us that our brain is like a muscle and when we stop using it, we gradually lose our ability to use it.
“The biggest mental declines happen after we complete our formal schooling and after retirement. Why? Because we are not pushing ourselves to continue to learn, grow and stretch our neurons. Reading helps the learning continue. People who are in a job that does not require continual learning are at greater risk for Alzheimer’s disease”.
It is good to get into the habit of reading something that you like for thirty minutes every day. At this point, it is interesting to add that by using a finger, a pen or a computer mouse to underline the words, you will increase your reading speed. Furthermore, taking notes as you read will also enhance your comprehension.
A study published in the New England Journal of Medicine found that reading, playing board games, playing musical instruments and dancing were amongst the best leisure activities for keeping our brain young. Therefore, you have to stop believing that you have a poor memory or that you are not a good reader. Instead you have to tell yourself that memory is an art you can practice and that you can read as well as anyone by implementing new habits.
Another important fact is that depression, grief and chronic stress take years off your life and make you look, feel, and think older than your age.
“Depression is one of the greatest problems and killers of our time... Depression, all by itself, is a risk factor for Alzheimer’s disease, heart disease, cancer, and obesity … Grief causes your heart to go into abnormal rhythms, which is one of the reasons why people often experience physical chest pain with the loss of a loved one … whenever you experience depression, grief, or chronic stress, think of it as a health emergency” explains Daniel Amen.
Finally, it is essential to share positive relationships. The health risk of being socially disconnected compares with smoking fifteen cigarettes a day and is a greater threat to your longevity than being obese or not exercising. But you have to be selective because people affect your brain, your mood and your physical health. A number of studies report that if you spend time with people who are unhealthy, their habits tend to be contagious.
This self help guide is full of useful life changing advice and tips. It is based on an easy-to-follow anti-aging program which has helped thousands of people and can help you too. By following Daniel Amen’s strategy, you can reverse the aging process: live longer, look younger, and dramatically decrease your risk for Alzheimer’s disease.
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