- The book explains how the brain is the most important organ in the body and how its health and function affect every aspect of our lives. It identifies five major brain systems that are involved in various mental and emotional problems and how they can be improved with proper care and treatment.
- The book provides a self-assessment test to help readers identify their own brain type and the specific problems they may have with each brain system. It also offers a range of “brain prescriptions” that include lifestyle changes, nutritional supplements, medications, psychotherapy, and brain exercises that can help enhance the function and health of the brain.
- The book is based on the author’s experience and research using SPECT scans, a technique that shows the blood flow and activity of different brain regions. It shows that the brain is not fixed or static, but rather plastic and dynamic, meaning that it can change and improve with proper care and treatment. It also provides hope and motivation for people who struggle with mental and emotional issues that they can overcome them by changing their brains.
Unlock your brain’s full potential with cutting-edge techniques and personalized brain health approaches detailed in this revised and updated version of the original Change Your Brain, Change Your Life (1999) by Dr. Daniel G. Amen.
Table of Contents
Introduction: Train your brain, change your life.
Today, you can peer into the brain to understand how it works, and optimize its performance. Such is the power of brain imaging technology.
In this summary to Change Your Brain, Change Your Life by Dr. Daniel G. Amen, you’ll explore how brain imaging technology can revolutionize your health and wellness game and dive into important principles of brain health and different brain systems. You will also uncover a practical guide to optimizing brain performance and managing mental health conditions through nutrition, exercise, sleep, and stress management.
Ready to become a brain warrior and master your mind’s inner workings? Let’s begin!
Brain imaging changes everything
If you’ve ever struggled with anxiety, depression, or another mental health condition, you know how challenging it can be to find the right treatment. Sometimes medications can help alleviate symptoms, but they’re not a cure-all.
Enter Single Photon Emission Computed Tomography brain imaging technology – or SPECT.
According to the author, SPECT imaging allows us to see blood flow and activity patterns in the brain, providing insights into brain functions that were previously inaccessible. It can identify specific brain patterns associated with various mental health conditions, including anxiety, depression, and attention deficit hyperactivity disorder or ADHD.
By understanding these patterns, it’s easier to develop targeted interventions that address the root causes of these conditions, rather than just treating the symptoms.
The SPECT approach challenges the perception that individuals with mental illness have a certain degree of control over their condition. As author Diana Spechler once discovered, many people believe those with mental health conditions can simply “snap out of it” or choose to feel better. But depression and other mental health conditions have a biological and medical basis. According to the author, SPECT imaging will eventually enable targeted treatments that could make all the difference.
Now that you know how brain imaging technology lets you glean brain function and supports targeted interventions, it’s time to uncover the technical formulas for brain health.
Key Formulas for Brain Health
Do you need help focusing at work or remembering important life events? Are you often anxious or depressed? Though common, these experiences can challenge your overall well-being if left unchecked. This is where brain health is crucial.
The author lives by twelve brain-health principles, but the following four stand out.
First: The brain is malleable, which eases cognitive function. Second: It’s involved in everything we do and central to our overall health. Third: It’s self-directed, meaning it has a degree of control over its function. Fourth: It can bounce back from injuries or diseases with proper intervention.
Knowing these features of the brain, why wouldn’t we want to boost its performance holistically, right? To do so, let’s focus on the “four circles” approach to brain health.
Developed by Dr. Sid Garrett, the former dean of Oral Roberts University’s School of Medicine, this approach addresses brain health through biological health, mental health, social connections and spiritual fulfillment – also known as “circles.”
Optimal exercise, nutrition and sleep can improve your brain power. Taking 15,000 steps daily can improve blood flow, reduce inflammation, and stimulate new brain cells. A diet of lean proteins, healthy fats, fibrous greens, and fruit can feed your brain, and seven to nine hours of good sleep per night add to your glow.
Meanwhile, addressing the psychological circle of brain health requires looking at stress management, cognitive stimulation, and mental health support. There’s a reason why work-life balance is an important concept today: chronic stress can damage the brain over time and spur cognitive decline. To avoid this, pursue mental activities such as chess and card games whenever you can, and rely on a good therapist to keep your psyche in check.
Maintaining the social circle of brain health is about building and maintaining strong social connections for brain health. Strong social connections provide emotional support, cognitive stimulation, and a sense of belonging, all crucial for brain health. Notice how those regular phone calls with your loved ones keep you in a good mood.
Then, there’s the spiritual circle to care for. This aspect involves having purpose and meaning in life. So remember: Every time you meditate, pray, or do volunteer work to help people in need, you’ll feel good, which supports your brain health.
Now that you know what goes into brain health work, it’s time to know the organ’s mechanisms to elevate your mind.
Know Your Brain
Why do some people have an ear for music while others struggle to carry a tune? And why are some more prone to anxiety while others remain calm in stressful situations?
The answer lies in three main brain systems: the limbic, the basal ganglia, and the prefrontal cortex. Each system plays a unique role in our brain function.
From brain scans, experts have discovered that the limbic system is responsible for our emotional responses. When we experience fear or pleasure, the hippocampus and amygdala activate our emotional experience. As the author suggests, we can rely on Automatic Negative Thoughts therapy (ANT) to mentally evaluate negative thoughts.
So whenever you feel a knee-jerk reaction coming up against a trigger, consider pausing to reflect on your emotion – it’s likely due to an unresolved memory stored in the limbic system.
Have you ever wondered how you can move and learn new skills? Well, you have the basal ganglia system to thank. Whenever you pick up an instrument or a new sport, this system helps you develop the muscle memory necessary to perform the task automatically later. When this system is dysfunctional, it can result in destructive anxiety levels.
We all need a healthy dose of anxiety now and then to boost motivation and punctuality, but without balance, everything can go haywire. So in the face of panic, just remember to breathe, face the situation upfront, write down stressful thoughts, and use calming supplements or medication if needed. Your basal ganglia will forever be grateful!
Then there’s the prefrontal cortex – the CEO of all brain functions. This part governs higher-order cognitive functions like decision-making, problem-solving and planning. Our cognitive abilities decline when the prefrontal cortex is constantly exposed to stress and aging. Conversely, losing focus or becoming restless is easy when it under-functions. Picking up challenging mental activities like Sudoku and puzzle-solving can make a huge difference here.
Beyond these three systems, you also function on the anterior cingulate gyrus (ACG) and the temporal lobes. One part keeps you adaptable, while the other rules your long-term memories, language, and social cues. With ACG imbalance, obsessive thoughts can emerge and wreak havoc on your peace of mind. Meanwhile, unbalanced temporal lobes can lead to emotional instability.
To maintain brain momentum, you must know your unique brain type – that is, how you primarily respond to life. Based on patterns seen in brain imaging studies, there are five identified types: Balanced, spontaneous, anxious, persistent, and sensitive.
In a balanced brain type, you’ll see strong connections among all active brain parts. The spontaneous brain type, meanwhile, operates mostly on active ACG and temporal lobes. In contrast, the anxious type has active basal ganglia primarily connecting with an active insula, which helps regulate subjective feelings. If you’re the persistent type, your active ACG tends to go hand in hand with an equally active caudate nucleus, which helps you control voluntary movements and learn new skills. And if you’re mostly sensitive, your active limbic system and insula tend to run the show.
It’s time to hit the next section to learn how to support your brain from the inside and out.
Hack Your Brainpower
How you eat and the kind of professional help you receive can make or break your brain-health improvement journey.
With the right diet, you can improve your brain performance while striving for overall cognitive balance. A brain-healthy diet should generally feature lean proteins, healthy fats from avocados and nuts, and fruits and vegetables.
However, consuming the right additional nutrients for your unique brain type goes a long way. According to the author, building a personalized nutrition plan with a qualified doctor can boost your brain power for the long term.
Now, why is the right healthy diet so important for brain health? It all starts with an unbreakable connection between the gut and the brain; one organ’s health determines the other. Studies cited by the author have shown that patients with depression had lower levels of certain gut bacteria needed for mood regulation. This suggests a link between gut and mental health and highlights the importance of diet in supporting gut microbiome diversity.
Besides having proper nutrition down pat, you should also seek the right professional help to manage your mental health. Mental illness can be debilitating and hard to diagnose quickly. So it’s important to get a proper diagnosis and a comprehensive treatment plan that addresses all unique brain health factors – all of which begin with brain imaging.
Did you know that even Abraham Lincoln struggled with depression throughout his life? That’s not all: His physician in 1840 diagnosed him using the same symptom observation method that many psychiatrists still use today. It’s the basis for the entire DSM-5, the mental health manual that therapists today live by.
This is why imaging technology is so important. It allows us to accurately determine the underlying biology of mental health issues and inform better treatment plans.
Speaking of underlying biological factors, a good brain-health doctor will ask questions about your medical history and scan for any existing brain injuries. You see, as a kid, President Lincoln was kicked in the head by a horse – but this was never explored as a potential factor in his lifelong depression. This is the downside of the symptom observation that we’ve inherited.
So don’t skip any details on any head injuries you may have had, whether long ago or recent. Many people forget they’ve had significant injuries, especially early in their lives, so uncovering them requires specific questioning. With this comprehensive and personalized approach to mental health, you and your doctor can address the underlying biology of mental health issues more effectively.
When you hack brain power through proper nutrition and mental-health diagnoses, it’s much easier to develop and maintain a positive outlook on life. After all, having the right mindset is everything – as we’re about to find out.
Brain Envy: Good Fuel
Have you admired someone else’s success and wished you had their brains? This “brain envy” is the idea that we can aspire to the brain health others have, and work toward achieving it for ourselves.
With a healthy brain comes an enduringly positive mindset in life.
Start healing your brain with regular checkups – this should be a priority during your annual health screening. By monitoring your brain health through periodic imaging and other tests, you can easily identify potential issues early on and take active steps to optimize physical and mental brain power. Eating better, developing more coordination-based exercises, making hobbies out of mind-stimulating board games, and enjoying positive and meaningful social connections are all among these steps.
Let’s unpack the fitness aspect further. Did you know that there are specific exercises that best fit each brain type? For example, the balanced brain would thrive on aerobic exercise, strength training, yoga, or tai chi, and mindfulness or meditation practice is all-important. Meanwhile, the inflamed brain will benefit more from low-impact routines such as yoga or tai chi. Work out a personalized fitness regime with your doctor after finding out how your brain works.
When you adopt the brain envy outlook, you will also take your stress levels more seriously. Stress can damage your brain cells, affect memory, and lead to unhealthy habits. A regular stress-management program is crucial for maintaining long-term brain health. Create a panic plan that includes breathing exercises, acceptance without judgment, and journaling. Consider taking calming supplements or medication – prescribed by your doctor, of course!
Monitoring your brain health and taking active steps to maintain it will make you feel more in control of your life. And your brain will certainly reward you for it.
Summary
The human brain rocks! To unlock its full potential, we need to take care of it. Our roadmap to a healthy brain helps you jump-start your brain-health improvement journey. When in doubt, just focus on the principles and four circles; identify and devote yourself to your brain type religiously; and keep modeling your life after smarter brains you envy.
Your brain is the boss of your body – and a healthy one is key to unlocking your best life.
Daniel G. Amen, MD, is a clinical neuroscientist, psychiatrist, and brain imaging expert who heads the world-renowned Amen Clinics. The Washington Post called Dr. Amen the most popular psychiatrist in America, and Sharecare named him the web’s #1 most influential expert and advocate on mental health. He is a distinguished fellow of the American Psychiatric Association and a nine-time New York Times bestselling author, including Change Your Brain, Change Your Life, Magnificent Mind at Any Age, and Change Your Brain, Change Your Body. He is also an internationally recognized keynote speaker and the star of several very popular public television specials.
Genres
Psychology, Health, Nutrition, Personal Development, Self Help, Science, Mental Health, Brain, Neuroscience, Self-Improvement, Success, Motivation, Self-Esteem, Technology, Cognitive Science, Relationships, Personal Growth, Physiological Aspects in Psychology, Anxiety Disorders, Emotional Self Help
Review
The main idea of the book is that the brain is the most important organ in the body and that its health and function affect every aspect of our lives. The author, Dr. Daniel Amen, is a neuropsychiatrist who has performed more than 100,000 brain scans using a technique called SPECT (single photon emission computed tomography) that shows the blood flow and activity of different brain regions. Based on his extensive experience and research, he identifies five major brain systems that are involved in various mental and emotional problems: the deep limbic system (related to mood), the basal ganglia (related to anxiety), the prefrontal cortex (related to attention and impulsivity), the temporal lobes (related to memory and temperament), and the cingulate gyrus (related to flexibility and problem-solving). He also explains how these brain systems can be affected by genetics, trauma, infections, toxins, drugs, alcohol, diet, stress, and other factors.
The book provides a self-assessment test to help readers identify their own brain type and the specific problems they may have with each brain system. For each brain type, the author offers a range of “brain prescriptions” that include lifestyle changes, nutritional supplements, medications, psychotherapy, and brain exercises that can help improve the function and health of the brain. He also provides case studies of his patients who have successfully changed their brains and their lives by following his recommendations. He emphasizes that the brain is not fixed or static, but rather plastic and dynamic, meaning that it can change and improve with proper care and treatment.
The book is an informative and practical guide for anyone who wants to understand how their brain works and how to optimize its performance. The author writes in a clear and engaging style that makes complex scientific concepts accessible and interesting to the general reader. He uses anecdotes, metaphors, analogies, and humor to illustrate his points and to keep the reader’s attention. He also provides many examples of real people who have overcome their mental and emotional challenges by changing their brains. The book is well-organized and easy to follow, with helpful summaries, charts, diagrams, and checklists throughout.
The book is also inspiring and empowering, as it shows that we are not doomed by our genes or our past experiences, but rather we have the ability and the responsibility to shape our own brains and our own destinies. The author challenges us to take charge of our brain health and to make positive changes in our habits, behaviors, thoughts, and emotions that can enhance our well-being and happiness. He also encourages us to seek professional help when needed and to use his brain prescriptions as a complement to other forms of treatment.
The book is not without its limitations, however. Some critics have questioned the validity and reliability of SPECT scans as a diagnostic tool for mental disorders, as well as the author’s interpretation of the results. They argue that SPECT scans are not standardized or regulated by any authority, that they are influenced by many variables that are not controlled for in the studies, that they do not show causality or specificity for any condition, and that they are often used to justify unnecessary or inappropriate interventions. They also point out that there is a lack of scientific evidence for some of the author’s claims and recommendations regarding supplements, medications, diet, and other treatments. They suggest that readers should be cautious and critical when reading the book and should consult with their own doctors before making any changes to their health regimen.
Overall, the book is a valuable resource for anyone who wants to learn more about their brain and how to improve it. It offers a comprehensive overview of the brain’s anatomy, function, and dysfunction, as well as practical advice on how to enhance its health and performance. It also provides hope and motivation for people who struggle with mental and emotional issues that they can overcome them by changing their brains. However, readers should also be aware of the limitations and controversies surrounding SPECT scans and some of the author’s suggestions. They should use their own judgment and seek professional guidance when necessary.