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.

Here we’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.

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. It was once discovered that 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. SPECT imaging will eventually enable targeted treatments that could make all the difference.

Now that you know how brain imaging technology let 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.

There are 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 we 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. 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.

But 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. 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 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.

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.