Psychiatrist with 22 years of experience shares ‘best things’ to do every morning for your mental health

Dr Amen highlights the importance of nutrition, mental preparation, and physical habits for a positive start to the day.

Mornings set the tone for the rest of the day, and small habits can make a big difference to your mental well-being. From mindful routines to simple self-care practices, the way you start your day can influence your mood, focus, and stress levels. Dr Daniel Gregory Amen, a psychiatrist with 22 years of experience, shares in his 22 February Instagram post the best things you can do every morning to nurture your mental health and set yourself up for a positive, balanced day 

How morning habits boost your mental health

“Today is going to be a great day. Get your mindset going,” Dr Amen says. He emphasises the importance of combining mental preparation with physical habits to kickstart the day.

 “And then go outside, unless it's super cold, and get some sunlight. Go for a short walk just to increase your metabolism. Have a big glass of water. Put half a lemon in it. It helps to detoxify your body,” he adds, highlighting how simple actions like sunlight, hydration, and light movement can energise both mind and body.

 What Dr Amen recommends for nutrition and brain health

Nutrition also plays a key role in Dr Amen’s morning routine. “I start virtually every day with protein and healthy fat. For me, I like three eggs, and then I'll make a protein shake a little bit later in the morning. I'm a fan of intermittent fasting, so giving yourself 12, 14, 16 hours between meals, so a later breakfast would be okay,” he explains.

By following these habits, mindset, sunlight, movement, hydration, nutritious food, and intentional choices, you can start your day with energy and mental clarity, setting yourself up for a healthier, happier day.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

12 Tips for Improving Brain Function

Even before the invention of computers, we had a very powerful tool for calculating, planning and performing complex tasks of various kinds. This is, of course, the brain, which is the computer of the body and is responsible for the regulation of a variety of important processes in its various organs, and of course it’s also responsible for emotional and practical thinking. 

 

Because it has so many roles, it is very important that we take care to perform actions that will maintain its proper functioning over time and prevent damage to it. The following 12 tips may sound unusual, but they will help keep your brain sharp for a long time so you can enjoy robust health of the most vital organ in your body.

1. Try aromatherapy 

There is nothing like the intoxicating aroma of essential oils to improve our mood, and it turns out that these extracts can also help improve our brain function. Rosemary oil, for example, helps to clear your mind from thoughts and maintain clarity of mind, and other oils such as mint and basil reduce mental fatigue and increase our concentration. To take advantage of these oils, special tools can be used to disperse them in the air or they can be applied directly to the skin after being diluted. 

 

2. Conduct a brief brainstorming session 

 It's no secret that to keep a clear head you just have to think, but to make the most of it you have to do it right. One of the best things you can do to increase your creativity and brain function is to brainstorm briefly with yourself or with other people. Raise different ideas, vary the words you use, and discover the thoughts that come to mind at any given moment. This will help you a lot when you have to do different writing jobs or simply when you want to keep yourself sharp.

3. Maintain a regular bacterial balance in the gut 

It is not for nothing that the digestive system is called the "second brain" of the body since it is connected to the brain directly by the vagus nerve. The various bacteria in the stomach emit substances that transmit messages to the brain and vice versa so that there is a close connection between these two organs. This causes what happens in the stomach to have a significant effect on the brain and its function, especially when it comes to bacterial balance.

In cases where this delicate balance is disturbed and "bad bacteria" proliferate in the digestive system, they emit harmful substances that reach the brain through the vagus nerve and may be harmful to it. To prevent such a situation, it is important to maintain a balanced diet and try to avoid foods with artificial substances as much as possible, and those that you know are not beneficial to your health.

4. Minimize the use of navigation software 

Many people are now used to getting into the vehicle and running their favorite navigation software to get help reaching their destination, which can be a short distance away. However, it turns out that this action may affect our brain function adversely and cause damage to our spatial memory. In a study published in 2011, researchers found that among taxi drivers in London who participated in the experiment, the use of maps instead of navigation devices increased the function of the part of their brain related to spatial memory and even changed its structure. So the next time you go on a trip, consider taking a paper map and training your brain to get the best out of it.

5. Maintain oral hygiene 

Aside from the fact that brushing your teeth protects them from cavities, gingivitis and unpleasant breath, it can also help you improve your brain function. The reason for this is very simple and is due to the fact that plaque deposits formed between the teeth if not treated properly cause a chain reaction that ultimately prevents the arteries from transferring essential nutrients to the brain. As a result, the brain doesn’t get all the materials it needs and its activity may slowly fade because of it. To improve your brain function and make sure that your body's most important organ gets all it needs, keep your mouth clean and try to prevent food from getting stuck between your teeth.

6. Take short breaks during the day 

When we "load" our brain with innumerable tasks during the day, we can damage it and even cause it to lose its function. It is sometimes difficult to avoid considering the hectic lifestyle many of us have, but if you want to improve your brain function, take occasional breaks. Try to take short timeouts, even for just a few minutes, from what you’re doing and fill this time with light activity like surfing the web or even relaxing and having a cup of coffee. This will allow your brain to shift gears from time to time and over time its function will improve, allowing you to perform tasks more easily.

7. Use coconut oil  

When our brain does not get the nutrients it needs, a condition sometimes caused by a diet that is deficient or low in carbohydrates, degenerative processes can occur that damage its function. To prevent this condition, our body breaks down fats in a process whose products are particles called ketones - triglycerides with medium chains. These particles become the nutrients of the brain, which in a study at the Institute for Medical Research of Nutrition, Brain, and Trauma in Washington found that they greatly increased brain activity. 

 

This does not mean, of course, that in order to motivate our bodies to produce more ketones, we need to switch to poor nutrition, but only to add these particles to our daily diet, for example by using coconut oil that contains a lot of them. Consumption of about 20 grams each day can do wonders for the brain and improve its activity considerably. 

 

8. Try to practice yoga 

The benefits of yoga exercises and their positive effect on mood and relaxation are known to most of us, but it turns out that these unique movements also have a significant effect on brain function. This is due to the fact that certain movements performed in this exercise increase the blood supply to the brain, thereby sharpening memory and contributing significantly to the health of the vital organ in our bodies.

9. Do not forget to go out to the sun often 

Even if you get plenty of sun exposure you may still be vitamin D deficient! Each person needs a different amount of this essential vitamin meaning that each of us should stay outside for a certain period of time. This is particularly important because vitamin D is needed for proper functioning of the brain, and if there is a deficiency in the body, it can cause damage. On the other hand, a sufficient amount of this solar vitamin improves brain activity and even slows the aging of the body’s "computer”, so try to go out and spend time in the sun often to improve your brain function.

10. Think of your ancestors 

 Many may wonder what this phrase means, but there is no hidden meaning here. A study published in 2010 found that subjects who thought of their ancestors and their family heritage performed better on cognitive tests than those who did not. The researchers believe that a thought that focuses on family lineage and storyline increases a sense of control, which makes us think more clearly and function better. So if you want to improve your brain activity, try to think about your family often, it’ll only help you.

11. Lie with your head down 

  

There is nothing like going to bed at the end of a long day to rest and let our bodies and minds relax. The next time you do this, try lying down for a few minutes in a way that will cause your head to drop down, for example by lying on the edge of the bed. In a study conducted at the School of Psychology in Australia, researchers found that subjects who practiced this way of lying solved puzzles better than those who lay normally. The reason for this is that when resting in this position, more blood and oxygen reach the brain and improve its functioning, and this action also has a positive effect on memory. 

 

12. Think more positively 

This sounds a little trite, but the key to a healthy mental and physical life is to think positively. Not only will this make you feel better, but your brain function will also improve. Behind this statement lies a scientific explanation: when we enter a negative mood and feel bad, our body releases chemicals and hormones that cause the destruction of brain cells. Conversely, when we learn to regulate our anger and negative emotions, our brain rewires itself and makes us more relaxed. So, to strengthen your brain power, try to be positive.

The brain is an amazing organ, with new things being discovered about it all the time, such as actions that can be done to improve its functioning. Doing the 12 things mentioned above will help you slow the cognitive aging process, help keep your mind sharp and improve memory over time.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

8 Things You Should Do for Your Bones Every Day, According to Orthopedic Doctors

Orthopedic doctors have a bone to pick with all the people who forget they’re carrying a very important skeleton around every day. We might not be able to see our ribs or tailbone or humerus, but it’s still important to make bone health a priority—because it’s tied to every other aspect of well-being.

"Your bone health and joint health is really tied to your overall wellness and health," says Dr. David Shau, an orthopedic surgeon and assistant professor at the Burnett School of Medicine at Texas Christian University. Consider, for example, that about 54 million Americans have osteoporosis, low bone mass, or both, and 2 million osteoporotic fractures occur annually. That number will exceed 3 million per year by 2040, researchers predict. “When that happens, you have a period of time where you have to heal and recover,” Shau says. “You can’t be active with your family. You can’t travel. You can’t exercise, so your cardiovascular health goes down, and you start seeing metabolic issues and other health issues.” It’s a potentially devastating chain of events, he says, that can spell trouble far into the future.

It’s never too early to start thinking about preserving your bones. Your bone density is highest when you’re in your mid-20s, Shau says, after which it typically starts to decline. That can lead to osteopenia, or decreasing bone density that isn’t yet low enough to be considered full-blown osteoporosis but is still associated with an increased risk of fractures. Once someone develops osteoporosis, they’re prone to experiencing fractures from even minor incidents—but since it’s a silent disease, many people don’t realize they have it until their bones start breaking.

With that in mind, we asked four orthopedic doctors what we can all do every day to protect and preserve our bone health.

Keep moving

People tend to think of bones as a static part of the body—but they're actually dynamic, with old bone constantly breaking down and being absorbed into the bloodstream, and new bone forming. That process, called remodeling, is affected by lots of factors, including mechanical stress from weight-bearing exercise. For example: walking, climbing the stairs, playing sports like pickleball, doing push-ups, and jumping rope. “You’ll increase your bone density in the areas where the bone is seeing force,” says Dr. Jack Steele, an orthopedic surgeon at the University of Maryland St. Joseph Medical Center. “In areas where you’re not putting stress on the bone, your body will start to resorb that bone, and you'll lose bone density—and that can lead to osteopenia or osteoporosis.” While these conditions aren’t reversible, they are treatable with a range of medications, and progression can be slowed, minimizing damage.

Patients often ask Steele how much they need to exercise; some like walking for 30 minutes a day, while others squeeze in two hours of tennis on the weekend. Either approach works. The most important thing, he tells them, is to be consistent and move around as regularly as possible, rather than allowing days to pass by without any activity.

If you’re in menopause, prioritize strength-training

A growing body of research suggests that menopause takes a toll on bone health. It can lead to a decline in bone density—increasing the risk of osteoporosis—as well as muscle loss from decreasing estrogen. One way to counteract that damage: lift weights. “It’s very important for women to add strength training into their routine, because there's so much muscle and bone loss as you get into those perimenopausal and menopausal years,” says Dr. Pamela Mehta, an orthopedic surgeon and founder of Resilience Orthopedics in San Jose, Calif. If you’re new to weight lifting, consider doing some squats while holding free weights, or experiment with beginner-friendly moves like bicep curls and chest presses.

Focus on two essential nutrients

Lots of minerals and nutrients play a role in strengthening bones—but two deserve special attention. Calcium, which you can only get from food or supplements, is particularly important; if you don’t get enough, your body will start to pull it from your bones, making them weaker. Vitamin D, meanwhile, helps the body absorb calcium and plays a key role in preventing osteoporosis. “You really need to have a good quantity of both,” Shau says. Depending on age, most adults need 1,000 to 1,200 mg of calcium per day, and 15 to 20 mcg of vitamin D.

To boost your calcium intake, focus on dairy products like milk, cheese, and yogurt; almonds; dark leafy greens like kale; and soy products including tofu, he advises. Foods high in vitamin D, meanwhile, include egg yolks, tuna, sardines, salmon, and cheese.

Try to get sunlight every day

Basking in the sun is a great move for bone health. “When sunlight hits your skin, your body produces vitamin D,” Steele says. “You can get some vitamin D through your diet, but you get the majority through sunlight.” Of course, the sun can lead to plenty of negative effects, as well, so it’s important to proceed carefully: Aim to go outside when the UV Index is under 8, ideally in the early morning or evening hours, and always wear sunscreen. “It doesn’t need to be hours and hours," he adds. “Even 30 minutes walking outside and being in the sun will produce vitamin D.” Plus, a sunny walk doubles as weight-bearing exercise—a win-win for your bones.

Consider calcium and vitamin D supplements

If you’re not getting enough calcium or vitamin D, you might benefit from supplements. How do you know if that's you? Try keeping a food diary, suggests Dr. Christine Jablonski, who leads the bone health and osteoporosis program at Orlando Health. “You can look over it and see, on a typical day, what am I doing?” she says. If you’re getting at least 1,000 mg of calcium, you’re in good shape. If you’re consistently falling short, you can either make some dietary tweaks or talk to your doctor about starting a supplement.       

Vitamin D is a little trickier to track, Jablonski acknowledges, especially since much of it comes from sun exposure. “A lot of people are deficient without knowing it,” she says. If you already have osteoporosis, your doctor should be doing regular blood draws to monitor your levels. If you haven’t been tested lately, bring it up at your next check-in with your primary care physician, especially if you've noticed symptoms of a possible deficiency, like bone pain, fatigue, or mood changes.

Double-check your medications

Certain medications are associated with poor bone health. For example: proton pump inhibitors (which are used to treat heartburn), selective serotonin receptor inhibitors, anticonvulsants that control seizures, glucocorticoids (steroid hormones), and the blood thinner heparin. “If you need them, you need them,” Jablonski says. But it’s possible you could talk to your doctor about switching to a different medication, or only staying on for a short time. “Always ask questions and do your own research with reliable sources," she advises.

Go easy on the alcohol and caffeine—and quit smoking

Your caffeine or cocktail habit could be detrimental to your bone health. “Those things basically limit the ability of the body to heal,” Steele says. “The bone is always breaking down, and you’re always building new bone and then breaking it down.” Consuming too much alcohol or caffeine could disrupt that process, he adds, and cause you to lose bone mass over time.                  

The same goes for smoking: Research suggests that older adults who smoke are 30% to 40% more likely to break their hips than non-smokers. In addition to increasing the risk of osteoporosis, smoking slows the production of bone-forming cells and decreases the amount of calcium that’s absorbed. Some surgeons even refuse to operate on patients who smoke, Mehta points out, since smoking has a negative effect on post-op fracture healing; plus, smokers have more complications after surgery than nonsmokers. That’s why it’s always a good idea to try to quit, even if you’ve attempted before and failed.

Reduce your risk of falling

Taking steps to minimize your risk of falling is a terrific way to look out for your bones. “Especially as you get older, you want to be mindful of how your home is set up to reduce the risk of falling,” Shau says. That might mean removing hazards like boxes and electrical cords from walkways; employing nonslip mats in the shower; repairing loose floorboards; and placing night lights in hallways.

Shau hopes more people prioritize keeping their bones strong and healthy. “I want people to not blow off bone health,” he says. “It’s easy to think about things you can see, and to visualize things you can feel. But your skeleton is the foundation—the structural support of your whole body. We know the impact of bone health goes beyond the bones, and into the whole well-being of an individual.”   

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.