Change Your Brain Every Day Quotes

“Omega-3 fatty acids are essential. Insufficient levels of two of the most important omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have been linked to depression and bipolar disorder, suicidal behavior, inflammation, heart disease, ADD/ADHD, cognitive impairment and dementia, and obesity.[1] Ninety-five percent of Americans do not get enough dietary omega-3 fatty acids.[2] The human body doesn’t produce omega-3s on its own, so you have to get it from outside sources, such as fatty fish. If you aren’t getting enough of this essential nutrient from your diet, it’s bad news for your brain. That’s because omega-3s contribute to about 8 percent of your brain’s weight. At Amen Clinics, we tested omega-3 levels of 50 consecutive patients who were not taking fish oil supplements. A shocking 49 out of 50—that’s 98 percent!—had suboptimal levels. In a subsequent study, we analyzed the scans of 130 patients with their omega-3 levels. Patients with the lowest levels had lower blood flow in the areas of the brain associated with depression and dementia.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“If you focus on happy times, positivity, and what you are looking forward to, you will feel happy, more positive, and excited.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“(1) Love your brain (you have to really care about your brain). (2) Avoid the things that hurt your brain. (3) Do the things that help your brain.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“You Cannot Change What You Do Not Measure”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Ditch quick-fix thinking for lifestyle longevity.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“We can fix these problems, but it requires a new perspective.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Tech companies create addictive gadgets that hook your attention and distract you from your loved ones and your purpose.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Instead of seeing himself as a failure, he recognized his own potential and found great fulfillment in serving his country.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Pick one of the strategies listed above to add to your daily routine.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Warren Buffett has two rules of investing: Rule #1 Never lose money. Rule #2 Never forget Rule #1. In the same way, the most important rules of brain health are as follows: Rule #1 Never lose brain cells. Rule #2 Never forget rule #1. Losing brain cells is much harder to recover from than any financial loss.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“I wanted a healthier brain like hers, so I spent decades working to improve it.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“the better overall brain function someone has, the more likely they are to exercise a high degree of free will. On the other hand, people whose brains are unhealthy often struggle with feeling ineffective in life and making good decisions for themselves. Consequently, they experience a diminished sense of free will.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“If you are struggling with your brain or mind, welcome to normal.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Physical health takes consistent effort and daily practice over a long time, including eating right, smart supplementation, exercising, managing stress, and making many, many more good decisions than bad ones.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“You are not stuck with the brain you have. With the right guidance you can make it better, and I can prove it.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Your brain controls everything you do and everything you are.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Scientific research has made it clear that our lifestyle choices affect brain health.”
― Daniel G. Amen, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Tiny habits are the smallest things you can do that will make the biggest difference in your life.”
― Daniel G. Amen, MD, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“If you are in a relationship with someone who tends to go round and round, getting stuck on the same points during an argument, here is one of my favorite strategies: When things get tense, simply say you need to go to the bathroom, since no one will likely argue with that. This is an easy way to foster a little distraction and take a breather, which can help the situation.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“You are not stuck with the brain you have. You can make it better, even if you have been bad to it, and I can prove it. You can literally change your brain, and when you do, you change your life.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“sometimes a naturopath or integrative or functional medicine practitioner can be helpful.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“For managing the control aspect of TLC, I often say the Serenity Prayer. It is the essence of mental health: God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and wisdom to know the difference. This is the happy person’s way of life. Practicing TLC will strengthen your resilience to get through any significant issue in your life.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“How can you be happy while the world is falling apart? The people who are resilient versus those who are not have a TLC mindset. They see what is happening as temporary, local, and with some sense of control. People who crumble in hard times tend to see the situation as permanent (things will never change) and global (it’s everywhere), and they feel as though they have no control over the situation (they feel like a victim). Here’s how I used TLC to deal with the COVID-19 pandemic.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“ANT / ANT Type:[2] Question 1. Is it true? Sometimes this first question will stop the ANT because you already know the thought is not true. Sometimes your answer will be “I don’t know.” Question 2. Is it absolutely true? Do you know it with 100 percent certainty? This often cracks the thought. Question 3. How do I feel when I believe this thought? How do I act with this thought? What is the outcome of having this thought? Question 4. How would I feel and act, and what would be the outcome, if I couldn’t have this thought? Question 5. Turn the thought around to its opposite. Then ask if the opposite of the thought is true or even truer than the original thought. Here’s”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“ANT Types 1. All-or-Nothing ANTs: Thinking that things are either all good or all bad 2. Less-Than ANTs: Where you compare and see yourself as less than others 3. Just-the-Bad ANTs: Seeing only the bad in a situation 4. Guilt-Beating ANTs: Thinking in words like should, must, ought, or have to 5. Labeling ANTs: Attaching a negative label to yourself or someone else 6. Fortune-Telling ANTs: Predicting the worst possible outcome for a situation with little or no evidence for it 7. Mind-Reading ANTs: Believing you know what other people are thinking even though they haven’t told you 8. If-Only and I’ll-Be-Happy-When ANTs: Where you argue with the past and long for the future 9.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“broad-spectrum multivitamin/mineral supplement and an omega-3 fatty acid supplement with EPA and DHA, from fish oil or a vegan algae source.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Natural Ways to Help Depression Depression is not one illness. Like anxiety, the pandemic spawned a whole new level of people being diagnosed with depression and placed on antidepressant medication, without ever getting a proper evaluation or trying simple fixes. Here are nine common things I do for patients before prescribing antidepressant medication. 1. Check for and (if necessary) correct thyroid hormone abnormalities. 2. Work with a nutritionally informed physician to optimize your folate, vitamin B12, vitamin D, homocysteine, and omega-3 fatty acids. I’m convinced that without doing these nutritional fixes, patients are less likely to respond to the medications. 3. Try an elimination diet for three weeks. 4. Add colorful fruits and vegetables into your diet. 5. Eliminate the ANTs (automatic negative thoughts). See days 22, 116–117. 6. Exercise—walk like you are late for 45 minutes four times a week. This has been found to be as effective as antidepressant medication.[1] 7. Add one of the following supplements to your daily routine: Saffron 30 mg/day; curcumin, not as turmeric root but as Longvida, which is much more efficiently absorbed; zinc as citrate or glycinate 30 mg (tolerable upper level is 40 mg/day for adults, 34 mg/day for adolescents, less for younger kids); or magnesium glycinate, citrate, or malate, 100–500 mg with 30 mg of vitamin B6. 8. Consume probiotics daily. 9. Try morning bright light therapy with a therapeutic lamp of 10,000 lux for 20–30 minutes. If someone comes to me with depression, I order screening labs, teach them not to believe every negative thought they have, give them basic supplements (saffron, zinc, curcumins, and omega-3s), and encourage them to exercise. Many people never need medication if they follow through with the program. If the above interventions are ineffective, I’ll try other nutraceuticals or medications targeted to their specific type of depression (take the test at brainhealthassessment.com).”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Natural Ways to Help Anxiety Don’t start something you may not be able to stop. After the pandemic, anxiety disorders more than doubled in children and teenagers.[1] Prescriptions for antianxiety medications, such as benzodiazepines like alprazolam (Xanax) and clonazepam (Klonopin) dramatically increased. The problem is that they are addictive, and once you start them they are often very hard to stop. Here are 11 strategies to consider before going on antianxiety medications. 1. Check for hypoglycemia, anemia, and hyperthyroidism. 2. Try an elimination diet for three weeks. (See day 257 for more detail.) 3. Practice meditation and hypnosis daily (research shows they can both calm stress and anxiety). 4. Try heart rate variability (HRV) training (anxiety is linked to low levels of HRV, but you can hack your way to a healthier HRV with biofeedback apps such as Welltory). See day 202 for more information. 5. Practice diaphragmatic breathing—deep breathing from your belly—when you feel anxious. 6. Eliminate the ANTs (automatic negative thoughts). See days 22, 116–117. 7. Incorporate a calming exercise, such as yoga or qi gong, into your week. 8. Take 200–400 mg of L-Theanine per day. 9. Take 500–1,500 mg of GABA per day. 10. Take 100–500 mg of magnesium glycinate, citrate, or malate with 30 mg of vitamin B6 per day. 11. Schedule neurofeedback to help retrain your brain. Anxiety disorders are very painful, but too often people reach for marijuana, alcohol, or prescribed benzodiazepines, which can be of short-term benefit but cause long-term problems with addiction and memory issues. If the above interventions are ineffective or only partly effective with my patients, I’ll try other nutraceuticals or medications targeted to a specific type of anxiety (take the test at brainhealthassessment.com).”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Use apps such as Healthy Living from the Environmental Working Group or Think Dirty to help you identify household and beauty products you should toss. Both apps rate products based on how many toxic ingredients they include (parabens, phthalates, lead, aluminum, PEGS). They also offer “approved” products to help you find suitable replacements.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships

“Download the Think Dirty app and scan the products in your bathroom. For the products you use every day, get rid of two that score high in toxins and replace them with nontoxic alternatives.”
― Amen MD Daniel G, Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships