• Boost Your Omega-3 Intake—Omega-3 fatty acids (DHA and EPA) are essential for memory function and brain health. Most of us don’t get enough from dietary sources (such as fish), so consider high-quality pure fish oil supplements that contain a minimum of 250 mg of DHA in each capsule, and aim for 1,000 to 1,500 milligrams (mg) of DHA daily if approved by the treating physician.
• Feed Your Brain Antioxidants—Antioxidant-rich foods are great for mental function. Some of the best are berries, kale, 100 percent pure unsweetened cocoa powder, mushrooms, onions, beans, seeds, sardines, trout, and Alaskan wild salmon.
• Consume Enough Brain Vitamins—Ensure adequate intake of folic acid, B6, B12, and vitamin D in particular. If you’re not eating vitamin-rich foods on a regular basis, it’s good to supplement as needed in pill or liquid form.
• Choose Whole Foods—In general, whole foods have only one ingredient—for example, strawberries or broccoli. If you must have a convenience (manufactured) food on occasion, find those items with the fewest ingredients, especially ingredients that you readily recognize and understand.
• Opt for Low-Fat or Non-Fat Dairy—Any recipe you make can be just as good with non-fat versions.
• Enjoy a Cup or Two of Coffee—Caffeinated coffee, one to three cups early in the day, may be beneficial over time to your brain. Studies done in Europe over several years demonstrate that men who drank coffee regularly showed less of a decline on memory tests than those who did not drink coffee.
• Fast 12 Hours at Night—If you routinely wake up at 6 AM, try to eat your last meal at 6 PM the night before. There is scientific evidence that substances called ketone bodies, which are produced when there are no carbohydrates to burn for fuel, may have a protective effect on brain cells.
It is important to note that just like the muscles in your body benefiting from a workout, exercising your brain on a daily basis is critical for successful aging. In fact, research now suggests that regularly engaging in activities that stimulate the brain, such as doing crossword puzzles, playing chess, or reading, may help improve memory, enhance motor skills, and reduce the risk of getting dementia. Above all, stop worrying that you might have Alzheimer’s! Stress takes its own toll. So relax! Just remember the next time you inadvertently place your iPhone on the roof of your car while you are fumbling for your keys and then drive off with it still there (who me?) that you can still have many memorable years ahead if you watch your diet and give your brain a regular workout.
Fighting Depression
Emotional well-being is the next rung on our ladder, but I wanted to talk about depression from a medical standpoint. Clinical depression is a serious, but treatable, illness that affects millions of people. In fact, one in eight U.S. workers has been diagnosed with depression, according to a recent Gallup poll. Many “look perfectly fine, yet are suffering tremendously on the inside,” says Massachusetts General Hospital’s Dr. David Mischoulon, also an associate professor of psychiatry at Harvard Medical School. “Even as more companies offer wellness programs to promote good health, depression continues to take a toll in the workplace.”
Interestingly enough, depression doesn’t always manifest as sadness. Indeed, some chronically depressed people may just feel empty and apathetic, losing their passion for life. Trouble sleeping, loss of interest in pleasurable activities, feelings of guilt or hopelessness, decreased energy, trouble concentrating, appetite changes, and even suicidal thoughts or attempts have all been reported. One in six people will develop major depression in his or her lifetime. Surprisingly, two out of three individuals with depression do not receive adequate treatment, but it’s important to realize that help is available and you can get better.
Clinical depression is generally caused by a combination of genetic, biological, environmental, and psychological factors. Furthermore, people with depression are more likely to have other medical conditions such as heart disease or diabetes, and they are also less apt to follow therapy for those problems, adding to their disease burden.
If you suspect depression, it’s important to be diagnosed by a physician and explore treatment options. If you and your doctor determine that taking an antidepressant is the best course of treatment, Callie Carter, a specialist pharmacist in the Express Scripts Neuroscience Therapeutic Resource Center, suggests a few important tips to keep in mind:
• There is usually a lag of two to three weeks before medications begin to relieve symptoms of depression. It may take up to six weeks to see the full benefit, so be patient.
• Discuss symptoms that have not improved with your doctor. A different dose or medication may be needed.
• Antidepressant medication generally should be taken for at least six to nine months after a first episode of depression. The duration may be longer for subsequent episodes. Talk with your healthcare provider about the length of treatment, since early discontinuation increases the risk of depression recurrence.
• When antidepressants are discontinued, they should be tapered over two to four weeks to minimize side effects associated with abrupt cessation of therapy.
Chronic depression may be a terrible disease to live with, but once you find the right therapy you will happily discover a life that is indeed better.
At the end of the day, it is important to follow your doctor’s orders. But be sure to be your own doctor, as well. I am a strong believer that taking your health into your own hands is not only empowering—it’s an essential part of your journey to improved wellness.
“Emotional Well Being—it’s a choice. And when you bring awareness to any aspect of your life, you will reap benefits, because awareness tells you how you are doing. It’s an infallible kind of radar, if you turn it on. The most important thing is knowing what you want.”
—Deepak Chopra, M.D.
Here’s to Your (Emotional) Health
With Dr. Chopra’s words in mind, whenever I give a lecture on how to be Better Than Before, at some point I survey the room of (mostly) women and ask them what they want most out of life. The answer is almost always a resounding “We want to be happy!” Not to have more money, not to have more bags and shoes—although those are things that might make some people (ahem!) happier—but to feel happiness itself. To that end, I am often posed two questions: “Is it really possible to become happier?” And, “Can I do it overnight?”
The response to the first is a resounding “Yes!” As for the second, there are no instant fixes. In order to overcome life’s emotional challenges, you must first take responsibility for your own life. Above all, you have to understand that your emotional lifestyle has consequences on your physical health, as well as your mental well-being. In other words, if you feel better
