Strengthen Your Brain and Avoid Memory Loss With the BRIGHT MINDS Approach

Scientifically-proven habits to overcome the risk factors responsible for memory-related problems.

My great-grandmother had Alzheimer’s disease. Year by year, she lost parts of herself. First, her acquaintances. Then, her loved ones. And finally, herself. At the end of her life, she had even forgotten how to eat.

After she passed away, both sadness and fear seeped into my bones. I didn’t want to lose my memories, to lose myself.

The problem? I didn’t know how to care for my brain.

That changed, though, when I came across Dr. Daniel Amen’s books. A five-times New York Times Bestselling author, he’s famous for his expertise in everything related to the brain.

His 2017 book, Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most, centers on preventing memory-related diseases like Alzheimer’s.

According to Dr. Amen, around 75% of us will have some sort of memory loss unless we address the ten risk factors that threaten our brain’s health.

For that purpose, he created the BRIGHT MINDS approach, named as an acronym that lists the risk factors: blood flow, retirement and aging, inflammation, genetics, head trauma, toxins, mental health, immunity and infection issues, neurohormone deficiencies, diabesity, and sleep issues.

In this post, I’ll go through each of the risk factors, including habits Dr. Amen recommends we introduce into our daily lives to strengthen our brains and avoid memory problems.

Blood Flow

“Whatever is good for your heart is good for your brain.”

— Dr. Amen.

According to Dr. Amen, “low blood flow in the brain is the number one predictor of future memory problems.” After all, our blood is what supplies our neurons with nutrients while cleaning out toxins.

Pay special attention if you:

Exercise less than twice a week.
Have had a stroke.
Suffer from cardiovascular diseases such as high LDL or total cholesterol, hypertension, among others.
Have erectile dysfunction.

Actions Dr. Amen suggests for reducing the risk:

Avoid caffeine and nicotine because they constrict your blood vessels.
Drink more water. “People who drink at least five glasses of water a day have half the risk of hypertension as those who drink fewer than two a day.”
Seek treatment if you’ve had or have a cardiovascular disease.
Practice exercise regularly. If you can, choose racquet sports. They’re particularly beneficial because they benefit the cerebellum, a part of the brain that contains 50 percent of its neurons.
Eat more foods high in magnesium, like pumpkin seeds, and potassium, like cabbage.
Include celery, garlic, chickpeas, spinach, and mushrooms. They have blood-pressure-lowering effects.
Take ginkgo biloba. This supplement can boost your circulation and heart health.

Retirement and Aging

“When you stop learning, your brain starts dying.”

— Dr. Amen.

As people age and retire, they stop learning and lose contact with people. Mental decline follows closely behind.

But it doesn’t have to be that way. In the words of Dr. Amen, “if you actively engage your brain in retirement, it can be one of the best times of your life.”

Pay special attention if you:

Are retired and have no hobbies.
Spend too much time watching television (more than two hours per day).
Have a job that doesn’t require new learning.
Are socially isolated.

Actions Dr. Amen suggests for reducing the risk:

Invest 15 minutes every day to learn something new (languages, music, dancing, among others.)
Volunteer; keep yourself active in your community.
Try a daily 12-to-16 hour fast since it helps your brain eliminate toxic proteins that damage your neurons. This process is called autophagy.

Inflammation

“All of the neurodegenerative diseases are really predicated on inflammation.”

— Dr. David Permutter.

When we’re injured, our body’s natural defenses come to our aid. Nearby areas swell and warm as our immune system fights against bacteria.

When this inflammation becomes chronic, though, trouble appears. Over time, it can damage organs and contribute to a wide range of illnesses, including Alzheimer’s and dementia.

Pay special attention if you:

Have periodontal (gum) disease.
Have high levels of C-reactive protein, a blood test inflammation indicator.

Actions Dr. Amen suggests for reducing the risk:

Floss your teeth daily and care for your gums. If unattended, they can cause chronic inflammation.
Include omega-3s and probiotics into your diet. The first is critical for correct brain function, whereas the second is beneficial for gut health, a major ally against chronic inflammation.

Genetics

“Your genes don’t have to be your destiny.”

— Dr. Amen.

Though it’s an unfair burden, some of us have a higher risk of suffering memory-related problems. If, like me, you have a family history of Alzheimer’s or dementia, the best thing you can do is to take action as soon as possible.

Though genetics can worsen your odds, they don’t have the final say. Only you do.

Pay special attention if you:

Have a family history of Alzheimer’s or dementia.

Actions Dr. Amen suggests for reducing the risk:

Get early screening and start caring for your brain now. Don’t wait until you have symptoms.
Eat organic blueberries. They have large amounts of antioxidants that slow down the aging process of blood vessels.

Head Trauma

“Soft brain, hard skull.”

— Dr. Amen.

As I read this part of the book, I remembered the 2015 movie Concussion, which follows the story of Dr. Bennet Omalu as he unveils the severe brain damage football players suffer due to head injuries.

The message is clear: If we don’t protect our heads, we’ll pay the price later in the form of mental decline. We must remember that though our skulls are hard, our brain is not.

Pay special attention if you:

Have had a head injury with loss of consciousness.
Have had several head injuries without loss of consciousness. Did you ever fall out of a tree or off a fence, or dive into a shallow pool and hit your head?
Have lost your sense of smell (anosmia) due to a head injury.

Actions Dr. Amen suggests for reducing the risk:

Avoid texting while driving. Vehicle-related head injuries are some of the most common.
Avoid playing sports that frequently cause head injuries.
Always wear a helmet when riding your bike, skiing, etc.
Add peppermint to your meals. It aids with healing after a brain injury.

Toxins

“When our detoxification systems are overwhelmed, we experience brain fog, fatigue, and life-threatening illnesses.”

— Dr. Amen.

Though we have conquered most bacterial infections in our modern world, a new threat has surfaced: toxins.

Lead and arsenic from polluted water. BPAs found in plastics and the coating of cash register receipts. Excessive alcohol. Artificial food dyes, preservatives, and sweeteners. Herbicides and pesticides. Health and beauty products with toxic ingredients that are absorbed through the skin. Air pollution.

Dr. Amen even goes so far as to include a disturbing fact: “One of the most effective ways for a woman to decrease her toxic load is through breastfeeding, which decreases the risk of breast cancer. Unfortunately, the baby gets the brunt of it.”

These toxins damage the brain by lowering cerebral blood flow, damaging the DNA, disrupting hormones, impairing the immune system, among others. No matter what, we must be on the lookout, minimizing our exposure in whatever way we can.

Pay special attention if you:

Have smoked cigarettes for more than ten years (currently or in the past).
Have an alcohol or drug dependence (currently or in the past).
Have had radiation or chemotherapy.
Have experienced chronic exposure to heavy metals, such as lead, cadmium, mercury, arsenic, or aluminum.
Have chronic mold exposure.
Have a kidney dysfunction.

Actions Dr. Amen suggests for reducing the risk:

Limit alcohol to two glasses a week.
Use apps like Think Dirty or Yuka to scan your food and products. Avoid those with lots of additives.
Include cruciferous vegetables (broccoli, brussels sprouts, cauliflower) into your diet for their detoxifying ability.
Avoid buying lead-contaminated lip products. They’re more common than you think.
Quit smoking.
Choose local or spinal anesthesia over general anesthesia whenever you can. A study cited in the book concluded that children who had undergone general anesthesia before the age of four had lower IQ and diminished language comprehension.
If you can, eat organic.
Avoid handling cash register receipts.
Don’t drink or eat out of plastic containers.

Mental Health

“Women with three to five depressive symptoms were at 60 percent greater odds for cognitive deterioration.”

— Dr. Amen.

According to research cited in Dr. Amen’s book, “women with three to five depressive symptoms were at 60 percent greater odds for cognitive deterioration, and women with six or more depressive symptoms were 230 percent more likely to have problems.” Without a doubt, anything that hurts your mind also hurts your brain.

Pay special attention if you:

Are suffering from post-traumatic stress disorder, bipolar disorder, schizophrenia, depression, or chronic stress.

Actions Dr. Amen suggests for reducing the risk:

Get treated. Enlist professional help. Don’t allow a psychiatric disease to steal your memories.
Write three things you’re grateful for every day.
Walk in nature at least once a week.
Meditate.
Limit screen time.
Enjoy some dark chocolate. It helps improve your mood.

Immunity or Infection Issues

“Strengthen your internal defenders.”

— Dr. Amen.

If you have a weakened immune system or one that attacks itself, then it’s essential you take action to improve your immunity. Otherwise, these conditions can increase your risk of brain fog, memory issues, and dementia.

Pay special attention if you:

Have had autoimmune conditions such as multiple sclerosis, rheumatoid arthritis, systemic lupus, Chron’s disease, or severe psoriasis.
Suffer from adult asthma.
Have genital herpes.
Have chronic Lyme disease.
Have cats you haven’t tested for Toxoplasma gondii.

Actions Dr. Amen suggests for reducing the risk:

If you feel bloated or have brain fog, test to see if you have food allergies.
Try an elimination diet for a month. Stay away from sugar, gluten, dairy, corn, soy, artificial colors, additives, and preservatives to see if you feel better.
Watch comedies to boost your immunity.
Ensure you have enough vitamin D. It strengthens your immune system.
Take a mushroom pill. “The unique and diverse compounds in these fungi, not found in other plants, have immune-enhancing effects.”

Neurohormone Deficiencies

“Low thyroid doesn’t kill you, it just makes you wish you were dead.”

— Richard and Karilee Shames, Thyroid Mind Power.

When it comes to hormones, the key word is balance. If your thyroid, pancreas, sex organs, and adrenal glands lose it for an extended period, you increase your risk of brain illnesses.

For example, when thyroid activity is low, you could suffer depression, irritability, and brain fog.

Pay special attention if you:

Have low thyroid hormone, estrogen (for women), or testosterone.
Had a hysterectomy without estrogen replacement.
Had prostate cancer with testosterone-lowering treatment.

Actions Dr. Amen suggests for reducing the risk:

Check your hormonal levels every two to three years.
Include more fiber in your diet. It helps maintain a healthy testosterone level.
Eat eggs; hormones are made out of cholesterol.
Lift weights to boost testosterone.
Avoid hormone disruptors, such as BPA, phthalates, parabens, and pesticides. Use Think Dirty to check your products.
If you take contraceptive pills or other types of hormonal birth control, supplement your diet with B vitamins, vitamin E, and magnesium to reduce the risk of blood clots and depression.

Diabesity

“Don’t dig your grave with your own knife and fork.”

— English proverb.

To Dr. Amen, diabesity is the “double-barreled threat of diabetes and obesity.” Both lead to increased inflammation, depression, Alzheimer’s, hypertension, among others. Moreover, “belly fat turns healthy forms of testosterone into unhealthy, cancer-promoting forms of estrogen.”

Pay special attention if you:

Have diabetes or prediabetes.
Are obese in middle age.
Are underweight in older age.

Actions Dr. Amen suggests for reducing the risk:

Get tested and treated if you suspect you might have prediabetes or diabetes.
Limit sugar consumption.
Have protein for breakfast to balance your blood sugar.
Spice your foods with cinnamon. It can help your blood sugar levels.
Try to maintain a BMI (body mass index) of 25 or lower.

Sleep Issues

“Cleanse your brain and eliminate its trash nightly.”

— Dr. Amen.

Sleep is necessary for brain health. According to research cited in Dr. Amen’s book, our brains cleanse themselves during sleep. Moreover, chronic insomnia has been linked to an increased risk of death from any cause.

Pay special attention if you:

Suffer from chronic insomnia or sleep apnea.

Actions Dr. Amen suggests for reducing the risk:

If you snore, get tested for sleep apnea.
Keep your bedroom cool and dark.
Avoid electronic gadgets an hour before bed.
Determine the number of hours you need to sleep each night. While on vacation, go to bed each day at the same time and track your natural wake up time for a week.
Avoid eating within two to three hours of bedtime.
Avoid daytime naps if you have trouble sleeping.
Don’t exercise within four hours of bedtime.
Wear socks to bed. “Warm hands and feet are the best predictors of rapid sleep onset.”
Don’t look at the clock if you wake up in the middle of the night. It makes you feel anxious.

Final Words

“Your brain doesn’t have to deteriorate. With a little forethought, you can slow or even reverse the aging process in the brain.”

— Dr. Amen

After watching my great-grandmother lose her spark, I’ve learned the importance of caring for our brains. No matter what, we should:

Understand what are the risk factors that affect us personally to guide our memory-enhancing strategy.
Fight for our brain’s health by changing our habits and incorporating Dr. Amen’s suggestions.

Remember: The battle for a healthy brain knows no age or gender. It’s universal. So why not try one habit for each BRIGHT MINDS risk factor?

At worst, you’ll realize it doesn’t work for you and try something else. At best, you’ll avoid a fate like my great-grandmother’s. You’ll keep your memories intact and remember what matters most.

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