My new obsession is Dr. Amen’s work on brain and mental health.

I just finished reading the book Raising Mentally Strong Kids, and there is such foundational information there (even if you don’t have kids, stay with me, my friend) that I want to scream from the rooftops.

So, I will do the next best thing and write an article about it instead while maintaining the appearance of a normal adult.

Here are 11 ways to supercharge your brain and sharpen your mind.

“There is nothing new under the sun,” said King Solomon thousands of years ago, and those words are true and timeless as it gets.

Everything you can do to have a bright mind won’t be any news to you.

What is new is an overwhelming amount of scientific data confirming what we always knew. Which means there is no excuse for not doing them anymore. Your grandma told you about it, and now scientists are telling you about it.

The acronym BRIGHT MINDS guides you to a beautiful, blessed, bright brain and mind.

B – Blood Flow

Through a healthy blood flow, your brain receives oxygen and other nutrients for optimal functioning and to discard waste.

Low blood flow can affect focus, mood, and addiction.

What to do to increase blood flow?

• Physical activity ( at least 30 minutes a day).
• Pray.
• Meditate.
• Eat foods that increase blood flow, such as pomegranates, citrus fruits, and walnuts.

R – Rational Thinking

The power of positive thoughts on a healthy mind cannot be overstated.

We all know that, but I didn’t realize that it literally affects our biology.

Dr. Amen puts it in no uncertain terms,

“Every thought you have triggers the release of neurochemicals that impact brain function.”

ANTs ( automatic negative thoughts) infestations are no fun, not in your house, and not in your mind. They rob us of joy, peace, and confidence.

What to do to increase rational thinking?

• Do not believe every thought that pops into your head. They are not ultimate truths; they are just the byproduct of everything you see, hear, and eat.
• Question your thoughts. Whenever a bad thought comes to mind, ask yourself, Is it true? Dig deeper. Is it really true? Are you 100% sure? We seldom are entirely sure of anything.
• Question yourself if you are not using certain filters skewing your perceptions, such as blame, guilt, all-or-nothing thinking, fortune-telling, labelling, mind-reading, comparing, and If — Only and I’ll be happy when the type of thoughts.

You can check out this article for some inspiration on controlling our thoughts.

How to Control Your Thoughts and the World Around You

I – Inflammation

High levels of inflammation hurt all our organs and, of course, our brain. Inflammation is associated with mood disorders, gastrointestinal issues, allergies, and, of course, more serious ailments such as diabetes, arthritis, heart disease, and cancer.

What can you do to fight inflammation?

• Avoid all junk food ( or at least reduce your consumption; who are we kidding?), but while those foods are delicious, they poison our health. To name a few, processed meats, deep-fried foods, sweetened juices and sodas, foods high in sugar and white flour, and trans fats.
• Eat foods high in Omega-3 fatty acids like salmon, herring, mackerel, sardines, and tuna.
• Take an Omega-3 and probiotics supplement.
• Fruits high in Vitamin C.
• Foods that contain probiotics, such as yogurt and cottage cheese with live active cultures, as well as prebiotics, like asparagus, bananas, and chicory.
• Floss your teeth.

G — Genetics

“ Your genes are not your destiny. Your daily habits can influence those genes and either switch them on or off.” — Dr. Daniel Amen

What can you do if you have a family history of mental health conditions in your family?

• Learn everything you can about brain health and apply the knowledge to the best of your ability.
• Get screened early and look for signs of symptoms while working on preventing them.

H — Head Trauma

You must protect your head at all costs. Even minor concussions can affect learning and focus, mood issues, anxiety, a tendency to abuse alcohol and drugs, etc.

What can you do to avoid head trauma?

• Always wear a helmet when biking, skating, rollerblading, or skiing, and make sure your children do the same.
• Avoid playing football and heading soccer balls.
• Always wear seat belts when driving.
• Do not text while walking or driving.

T — Toxins

This one reminds me of a Portuguese saying that can be loosely translated ( does it ever translate correctly?!).

If you run, the beast will catch you; if you stay, the beast will eat you.

It feels unavoidable in today’s society, but so many issues are linked to toxic exposure ( especially for young developing brains) that it is worth trying to avoid them.

What can you do to avoid toxins?

• Don’t use toxic products on your body, such as oxybenzone in sunscreen, parabens, and phthalates.
• Eat organic if you can.
• Drink more water.
• Avoid smoking, drugs, and alcohol.

M — Mental Health

The older I get ( just turned 41), the more I realize mental health is everything. What’s going on in your mind will affect your health, relationships, productivity, and, on a larger scale, community and society.

What can you do to improve your mental health?

• Adopt all the BRIGHT MINDS habits taught by Dr. Amen. It is worth it to repeat a few points:
• Keep active.
• Meditate or pray.
• Eat healthy, and avoid junk food and toxins.
• One vital nutrient to keep in mind is omega-3 fatty acids.
• Eliminate negative thoughts about yourself and the world.

I — Immune system

A robust immune system will protect you from infections that can damage your mental health, sharpness, and memory.

Some infections, like strep, Lyme disease, and mononucleosis, have been known to trigger psychiatric issues in children.

What can you do to strengthen your immune system?

• Check your vitamin D levels. When low, take a supplement or spend more time in the sun.
• Eat immune-boosting foods like garlic, onions, berries, citrus fruits, and ginger.
• Get tested for common infections, and make sure to get early treatment.

N — Neurohormone Issues

When hormones are out of balance, it impairs brain function. Sometimes, mental health issues get misdiagnosed and mistreated, where, in fact, they are hormonal issues.

What can you do?

• Test your hormone levels.
• Avoid using hormone disrupters found in personal care items and food products.

D — Diabesity

It was the first time I heard this term.

Diabesity is a combination of diabetes and obesity. And read this: they both decrease the size and function of the brain.

What can you do to avoid diabesity?

• Avoid or limit sugary foods.
• Eat a brain-healthy diet.
• Don’t overeat.

S — Sleep

Last but not least, SLEEP.

Sleep is so good for our health( aside from being the best thing ever, wait, is it just me?) that it is puzzling we don’t get enough of it.

The data is clear and alarming.

For adults, sleeping less than 7 hours a night has been linked to higher risks of anxiety, depression, dementia, ADHD, and more.

For teenagers, a study showed that one hour less of sleep resulted in a 38% increase in feelings of hopelessness and a significant increase in substance abuse, suicide contemplation, and attempts.

What can you do?

• Make sure you and your family sleep enough hours.

What’s considered enough hours of sleep?

• 11–14 hours for toddlers.
• 9–11 hours for elementary school age.
• 8–10 hours for teenagers.
• 7–8 hours for adults.

In conclusion, those are the BRIGHT MINDS tips for a bright mind.

Take it from Dr. Daniel Amen.

The man scanned over 250 thousand brains; I am just a fan.

To learn more about Dr. Daniel Amen, check out his website: https://danielamenmd.com/