TEDxOrangeCoast - Daniel Amen - Change Your Brain, Change Your Life

Summary

هذا الملخص يلخص محاولة ال专家协会会员 لتوضيح أهمية صحة الدماغ للابتكار والشخصية والشخصية والشخصية. يناقش ال专家协会会员 العوامل التي تضر بالدماغ مثل الإصابة الدماغية والتدخين والسكر والاكتئاب، ويطرح النصائح لتحسين صحة الدماغ مثل العلاقات الاجتماعية الإيجابية والتعلم الجديد والنوم والامتنان. يشدد على أن ال专家协会会员 يمكن تحسين صحة الدماغ وبالتالي تحسين كل جوانب من الحياة.

Takeaways

• 😀 الابتكار هو وظيفة دماغية تعتمد على الصحة الجسدية للدماغ.
• 🧠 الفحص الدماغي SPECT يظهر مناطق النشاط الجيدة والمنخفضة والعالية.
• 🍷 الكحول سام مباشرة لوظيفة الدماغ ويضر بالنشاط الدماغي.
• 💡 الدماغ هو العضو المسؤول عن الحكم والشخصية والإبداع.
• 🚫 إصابة الدماغ والسمنة والتدخين وارتفاع ضغط الدم والسكري تؤثر سلبًا على صحة الدماغ.
• 🏃‍♂️ ممارسة التمارين الرياضية والعلاقات الاجتماعية الإيجابية والتعلم المستمر تحسن صحة الدماغ.
• 😴 قلة النوم تؤدي إلى انخفاض تدفق الدم إلى الدماغ وتؤثر على الوظائف العقلية.
• 📝 كتابة الأشياء التي تشعر بالامتنان لها يوميًا يمكن أن تحسن مستوى السعادة بشكل ملحوظ.
• 🍔 النظام الغذائي السيء مرتبط بأمراض القلب والسرطان والسكري والاكتئاب ومشاكل الانتباه والزهايمر.
• 🙏 التأمل ينشط الجزء الأمامي من الدماغ ويساعد في تحسين الصحة العقلية.

Q & A

ما هي الوظيفة الدماغية التي تعتمد على صحة الدماغ؟

الابتكار هو دعيمة الدماغ وتعتمد على صحة الدماغ، وتتضمن كل ما تفعله: كيف تفكر، كيف تشعر، كيف تتصرف، وكيف تتعامل مع الآخرين.

ماذا يظهر لك التصوير الدماغي SPECT؟

SPECT يظهر نمط تدفق الدم والنشاط في الدماغ ويظهر مناطق الدماغ التي تعمل بشكل جيد، والمناطق التي تعاني من نقص في النشاط، ومناطق الدماغ التي تظهر نفاذية في النشاط.

ما هي العوامل التي تضر بالدماغ؟

العوامل التي تضر بالدماغ تشمل الإصابة بالدماغ، التدخين، السكر، التعرض للسمات البيئية، نقص الحركة، التفكير السلبي التلقائي (ANTs)، وارتفاع ضغط الدم والسكر في الدم.

ما هي العوامل التي تساعد على صحة الدماغ؟

العلاقات الاجتماعية الإيجابية، التعلم الجديد، التدوين السليم، النوم، ال冥思، الامتنان، والتفكير المنطقي.

لماذا يجب أن تأخذ ال慮ة الدماغية بجدية؟

لأن ال慮ة الدماغية هي العضو الذي يتحكم في الشخصية والشخصية والابتكار، وعندما يعمل الدماغ بشكل صحيح، تتصرف بشكل صحيح.

ماذا يشير إلى التصوير الدماغي للمريض المصلوب؟

التصوير الدماغي للمريض المصلوب يظهر نقص في النشاط الدماغي ويؤثر على الشخص بشكل سلبي، مما يؤدي إلى الشعور بالحزن والمرض والفقر.

ما هي الأهمية الأساسية ل脑部健康 في الابتكار؟

ال脑部健康 هي الأساسية لالابتكار لأن الدماغ هو العضو الذي يتحكم في الشخصية والشخصية والابتكار. عندما يعمل الدماغ بشكل صحيح، تتصرف بشكل صحيح وتكون أكثر إبداعًا.

ما هي الدراسة التي أظهرت أن الوزن الزائد يؤثر على الدماغ؟

الدراسة التي نشرت في مجلة "Nature Obesity" أظهرت أن زيادة الوزن يؤدي إلى انخفاض حجم الدماغ والوظيفة الدماغية.

لماذا يجب ال慮ة العقلية الإيجابية؟

ال慮ة العقلية الإيجابية تعزز العلاقات الاجتماعية، وتساعد على التعلم الجديد وتحسين التدوين والنوم، مما يؤدي إلى صحة أفضل للدماغ.

ما هي الخطة الدانييلية؟

الخطة الدانييلية هي برنامج صحي يهدف إلى تحسين الصحة وصحة الدماغ للأعضاء في الكنيسة، ويتضمن تحسين التدوين والنوم وال冥思 والامتنان.

كيف يمكن للتصوير الدماغي أن يغير حياتك؟

التصوير الدماغي يمكن أن يوفر رؤية مباشرة لحالة الدماغ ويوفر انگیزًا لاتخاذ قرارات صحية أفضل، مما يؤدي إلى تحسين الصحة الدماغية وتحسين الشخصية والإنتاجية.

Outlines

00:00

🧠 Brain Health and Its Impact on Life

The speaker, Denise RQ, introduces the concept of brain health as a critical factor in innovation and overall life function. She emphasizes the brain's role in judgment, personality, and character, and how brain health directly correlates with an individual's well-being and success. Using SPECT scans as a diagnostic tool, she illustrates the differences between a healthy brain and one affected by issues like alcoholism. She also discusses the brain's complexity, its high calorie consumption relative to body weight, and the potential for brain cell loss, advocating for behaviors that can either accelerate or decelerate the aging process of the brain.

05:01

🚫 Factors Damaging Brain Function

This paragraph delves into the factors that negatively impact brain health, such as brain injuries, obesity, smoking, high blood pressure, diabetes, poor diet, lack of exercise, and negative thinking patterns. The speaker highlights the importance of recognizing and addressing these issues to prevent cognitive decline and maintain a healthy brain. He also underscores the significance of social connections, new learning, a healthy diet, sufficient sleep, and mental health in supporting brain function and overall health.

10:02

🧘‍♂️ Enhancing Brain Health Through Lifestyle Changes

The speaker shares personal experiences and insights on improving brain health through positive lifestyle changes. He discusses the concept of 'brain envy' and how making better decisions can lead to tangible improvements in brain function within a short period. He also touches on the importance of early detection and prevention of diseases like Alzheimer's, advocating for a brain-smart approach to health that includes environmental awareness, weight management, and a focus on brain health from an early age.

15:02

🏥 Creating a Brain-Healthy Society

In the final paragraph, the speaker discusses the broader implications of brain health for society, emphasizing the need for systemic changes in areas such as schools, churches, businesses, and healthcare. He shares an anecdote about his efforts to improve dietary habits in a church community through the 'Daniel Plan,' which has shown promising results in weight loss and overall health improvement. The speaker calls for a collective effort to create a brain-healthy world, starting with changes in societal institutions and practices.

Keywords

💡الدماغ

الدماغ هو العضو الذي يتحكم في كل ما تفعله، بما في ذلك التفكير والمشاعر والتصرف. في النص، يُعرف الدماغ على أنه العضو الذي يحكم الشخصية والشخصية والابتكار. وعندما يعمل الدماغ بشكل صحيح، يعمل الشخص بشكل صحيح. ويتم استخدام صور الدماغ SPECT لتوضيح الوظائف المختلفة للدماغ ومدى تنوع نظمه.

💡التصوير الدماغي SPECT

SPECT هو دراسة تصوير عصبي مبتكرة تنظر إلى تدفق الدم والنمط النشط في الدماغ. في النص، يُستخدم لتوضيح الوظائف المختلفة للدماغ، مثل المناطق التي تعمل بشكل جيد، والمناطق التي تفتقر إلى النشاط، والمناطق التي تظهر نشاطًا مرتفعًا.

💡ال中线

ال中线 هي مادة شرابية تضر مباشرة بالوظائف الدماغية. في النص، يُذكر أن ال中线 ليس جيدًا للدماغ، وعلى الرغم من أن البعض يعتقد أنه يجب أن يشرب من الיין الأحمر لأسباب صحية، فإن النص يؤكد على أن ال中线 يضر بالدماغ أكثر من أي شيء آخر.

💡الوزن

الوزن الزائد يُذكر في النص كعامل يضر بالوظائف الدماغية. يُذكر أن الوزن الزائد يؤدي إلى انخفاض حجم الدماغ وانخفاض إمكانياته، مما يُعتبر م又怕ل للصحة العقلية.

💡العلاقات الإجتماعية الإيجابية

العلاقات الإجتماعية الإيجابية تُعتبر من العوامل التي تعزز صحة الدماغ. يُذكر في النص أن الأصدقاء والعائلة الذين لديهم عادات صحية تؤثر إيجابيًا على الشخص ويساعدون في تبني عادات صحية.

💡التعلم الجديد

التعلم الجديد يُعتبر من العوامل التي تعزز نمو الدماغ ويخلق ترابطات جديدة. في النص، يُذكر أن التوقف عن التعلم قد يؤدي إلى انحراف الدماغ ويؤثر سلبًا على الوظائف العقلية.

💡الغذاء

الغذاء يُعتبر كعامل رئيسي في صحة الدماغ. يُذكر في النص أن الغذاء الذي يستهلكه الشخص يمكن أن يكون دواء أو سموم، وهذا يؤثر مباشرة على صحة الدماغ.

💡النوم

النوم يُعتبر من العوامل الحيوية لصحة الدماغ. يُذكر في النص أن نقص النوم يؤدي إلى انخفاض تدفق الدم في الدماغ ويؤثر سلبًا على الوظائف العقلية.

💡القلق

القلق يُذكر في النص على أنه يمكن أن يكون من العوامل التي تعزز الوعي بالصحه. يُذكر أن القلق يمكن أن يدفع الشخص لاتخاذ القرارات الصحيحة لصالح صحته.

💡الامتنان

الامتنان يُعتبر من العوامل التي تعزز السعادة والإيجابية. في النص، يُذكر أن كتابة ثلاثة أشياء تمتنان عنها كل يوم يمكن أن يؤدي إلى زيادة السعادة ويؤثر إيجابيًا على المزاج.

💡التفكير السلبي التلقائي (ANTs)

التفكير السلبي التلقائي يُعرف في النص على أنه يمكن أن يكون بذر لاضطرابات القلق والاكتئاب. يُنصح بالشك في هذه الأفكار السلبية وعدم امتناعها.

💡التصوير الدماغي للأطفال

التصوير الدماغي للأطفال يُستخدم في النص لتوضيح كيف أن الدماغ يتطور ويتطور مع الزمن. يُذكر أن الدماغ يستمر في التطور حتى سن 25 عامًا، مما يشير إلى أن القرار المبكر للبالغين قد يكون غير مature.

💡السرطان والأمراض العصبية

السرطان والأمراض العصبية تُذكر في النص كأسباب يمكن منعها لمنع مرض الzheimer. يُنصح بمنع جميع الأمراض المتعلقة بها لمنع مرض الzheimer.

Highlights

Innovation is a brain function and is dependent on the physical health of the brain.

The Amen Clinics have analyzed over 63,000 brain scans, emphasizing the brain's role in judgment, personality, character, and innovation.

SPECT scans are used to assess blood flow and activity patterns in the brain, revealing areas of optimal and suboptimal function.

Alcohol consumption is directly toxic to brain function, contradicting common beliefs about its heart health benefits.

A healthy brain is associated with happiness, health, wealth, wisdom, creativity, and innovation.

Unhealthy brain function due to various factors can lead to sadness, illness, poverty, reduced intelligence, and inflexibility.

The human brain is the most complex organ in the universe, with an estimated 100 billion nerve cells and extensive interconnections.

The brain uses 20-30% of the body's consumed calories, highlighting its metabolic demands.

Daily loss of 85,000 brain cells is part of the natural aging process, which can be influenced by behavior.

Brain injuries, especially in sports like football, can have long-term effects on brain health.

Obesity has been linked to reduced brain size and function, with recent studies underscoring this connection.

Lifestyle factors such as smoking, high blood pressure, and diabetes negatively impact brain health.

Positive social connections and new learning are essential for maintaining brain health and cognitive function.

A healthy diet, adequate sleep, and regular exercise are crucial for optimal brain function and overall health.

Meditation activates the front part of the brain, which is associated with higher cognitive functions.

Gratitude has been identified as a powerful tool for improving happiness and mental health.

The concept of 'brain envy' encourages individuals to make better decisions for their brain health.

Early detection and prevention of Alzheimer's disease can be achieved through lifestyle changes and addressing associated health issues.

The Daniel Plan, a health initiative at Saddleback Church, aims to improve the congregation's health and is set to be expanded to other churches.

The importance of creating a brain-healthy world through systemic changes in schools, businesses, and communities.

Transcripts

Transcriber: Linda Anderson Reviewer: Denise RQ

Good afternoon.

I am so excited to be here.

I actually film all my shows here

at the Orange County Performing Arts Center.

So, innovation is a brain function.

It is dependent on the physical health of your brain.

So, did you know obviously, your brain is involved in everything you do:

how you think, how you feel, how you act, how you get along with other people.

At the Amen Clinics, we have looked

at over 63,000 brain scans over the last 20 years,

and it is very clear to me that your brain is the organ of judgment,

personality, character, and innovation.

And when you brain works right,

you work right.

And when your brain is troubled,

you are much more likely to have trouble in your life.

So what you see on the screen are two brain SPECT scans.

SPECT is the study that we do in our clinic.

It is a very sophisticated brain imaging study

that looks at blood flow and activity patterns.

It looks at how your brain works.

And it basically shows us three things: areas of the brain that work well,

areas of the brain that are low in activity,

and areas of the brain that are high in activity.

So good activity, too little, or too much.

And then our job becomes balancing it.

The image on your left is a healthy scan.

It shows full, even, symmetrical activity.

The color doesn't mean anything, it's the shape.

The image on the right is an alcoholic scan.

Alcohol is directly toxic to brain function.

I know many of you believe

you have to have your two glasses of red wine a day

because it's good for your heart.

It is not good for your brain.

With a healthy brain, it's very clear to me

you're happier, healthier, wealthier, you're wiser,

you're more creative, more innovative.

When your brain is not healthy, for whatever reason:

you had a brain injury, you have a terrible diet,

you live in a toxic environment,

you're sadder, sicker, poorer, not as smart.

You're more rigid, and you're inflexible,

which is the opposite of innovation.

I've said this tens of thousands of times, and it always blows me away.

Your brain is the most complicated organ in the universe.

There is nothing as complex as the human brain, nothing.

It is estimated we have 100 billion nerve cells.

And each nerve cell is connected to other nerve cells,

not in a one-to-one connection,

but up to 10,000 individual connections between cells.

Which means you have more connection in your skull

than there are stars in the Universe.

Information in your brain travels at about 268 miles an hour.

Unless, of course, you're drunk.

And even though your brain is only 2% of your body's weight,

it uses 20 to 30% of the calories that you consume.

So, of the breakfast you had this morning, or the lunch you had this afternoon,

almost a third of it goes to feed 2% of your body's weight.

Your brain is the most expensive real estate in your body.

On average, you lose 85,000 brain cells a day.

And what we've discovered at the Amen Clinics

is you can accelerate the aging process with your behavior,

or you can decelerate it.

How exciting is that?

The health of your brain also decelerates innovation,

or it accelerates it.

So what are the things that hurt your brain?

Brain injury should be obvious.

I just finished the largest NFL study,

brain imaging study on retired NFL players.

The NFL is no longer lying about brain injuries.

They're taking it much more seriously.

Do not let your kids play tackle football, or hit soccer balls with their head.

Come on, the brain is very soft, about the consistency of soft butter.

And your skull is really hard,

and it has many sharp, bony ridges.

You have to protect it.

Drugs and alcohol should be obvious,

but what our country has no clue yet, but is learning,

is that obesity damages brain function.

There are now ten studies.

We just published a study in the Nature journal, "Obesity",

that says as your weight goes up,

the actual physical size and function of your brain goes down.

Whoa.

That should scare the fat off anyone.

(Laughter)

I read that study, the first one that came out about three years ago,

I dropped 25 pounds.

I was serious, when it comes to the brain, size matters.

You do not want a smaller brain.

(Laughter)

Smoking constricts blood flow to the brain.

Like it prematurely ages your skin, it prematurely ages the brain.

High blood pressure, as your blood pressure goes up,

the blood flow to your brain goes down.

So you need to know your blood pressure on a regular basis,

and if it's high, take it seriously.

Diabetes, standard American diet, environmental toxins,

lack of exercise, and something I call ANTs - Automatic Negative Thoughts,

the thoughts that come into your mind automatically and ruin your day.

They are the seeds of anxiety disorders and depression.

So if this is true, it is,

what are the things you can do to help your brain?

Positive social connections.

Unbelievable, the people you spend time with

determine your longevity.

Isn't that interesting?

If you spend time with people

who have healthy health habits,

you pick those up, because people are contagious.

If you spend time with people who do not have healthy habits,

you die early.

Become very serious about who you spend your time with.

New learning, so TED is perfect for this.

Whenever you learn something new, your brain makes a new connection.

When you stop learning, your brain actually starts to disconnect itself.

Diet is absolutely essential.

You are consuming the nutrients that are helping you,

or the toxins that hurt you.

The SAD diet, the Standard American Diet,

is not only associated with heart disease, cancer, and diabetes.

It's associated with depression,

attentional problems, and Alzheimer's disease.

Food is medicine, or it is poison.

Sleep, again it's absolutely essential.

Because you know, in 1900, we got, on average, nine hours of sleep at night.

In 2011, we get six hours of sleep at night.

Less than seven hours of sleep, you get lower overall blood flow to the brain.

Your brain cannot go through that kind of transition

in such a short period of human history,

without there being very serious consequences.

And as sleep goes down, weight goes up,

because your cravings get out of control.

So, being physically healthy is important.

But having anxiety is important.

Did you know there are great studies with longevity,

and the children who were

the "Don't worry, be happy" children die early,

because they didn't take their health seriously enough.

I hope I give you a little anxiety.

You know, I'm a psychiatrist by training.

I was teaching people to chill out, and what I came to realize,

is I need to motivate them a little bit and just increase their fear,

so that the double cheeseburgers are not calling their name.

Meditation fooled us.

What we thought, you know, meditate, zone out, brain calms down.

Absolutely not like that at all.

When people meditate, it activates the front part of their brain

which is the most human, thoughtful part of their brain.

You want the best antidepressant?

It's not Prozac, it's gratitude.

You write down three things you're grateful for every day.

Within three weeks you'll notice

a significant difference in your level of happiness.

ANT-killing means don't believe every stupid thought you have.

You go, "OK, Dr. Amen, you've been a psychiatrist for 30 years.

Single most important thing people can do?"

Don't believe every stupid thought you have.

Have this little question, in your head, "Is it true?"

So when you feel like your husband doesn't love you, is it true?

Because when you question your thoughts, you live in a more rational world.

Here are examples of three 60-year-old brains.

One with Alzheimer's disease.

One that is overweight, that has sleep apnea,

which is a disaster for brain function.

And a healthy scan.

Which brain do you want?

I know which brain I want.

Here are five ways brain imaging will change everything you do.

The first thing, it will give you brain envy.

(Laughter)

So, I started doing scans in 1991.

I was 37 years old, and I scanned my own brain.

And I looked at it, compared to a lot of other scans,

and I went, "Yuck, too many bumps, bumpy places."

And I've actually never drank.

I got drunk when I was 16, I had a hangover for five days.

I went, "This is not for me."

Never smoked, never did drugs.

I'm like, "Why does my brain look so bad?"

But at the time, I had a lot of bad brain habits.

I only slept four or five hours a night

because I was driven.

I was drinking diet soda like she was my best friend.

And I carried more weight,

was under chronic stress, and it showed.

And so, since I saw my scan, and developed brain envy,

at 52, I scanned myself again, and it's much younger.

My brain looks better.

And you know, you can do that.

That's the cool thing about the brain.

You've probably heard about brain plasticity.

But if you make good decisions today,

we found this out with our NFL study,

that you can start to improve your brain within two months.

It's like, how exciting is that?

And, with a better brain, everything in your life is better;

from your body to your money, to your relationships,

to the level of innovation.

The second thing is, since brain imaging,

I would never let my kids play tackle football.

When does the brain finish developing?

Twenty-five.

Your brain, and in males,

some people think it's more like 28.

So the idea that you are an adult at 18,

from the neuroscience perspective, is just flat-out stupid.

And the insurance companies know that.

When do your insurance rates change and stabilize? Twenty-five.

Why? Because you're making better decisions.

And the decisions you make are a brain function.

So do not let your kids put their brains at risk.

You'll take environmental toxins so much more seriously.

This is one of the firefighters that we scanned recently.

And you see this overall low activity.

Those holes? He doesn't have physical holes in his brain.

What he has is serious overall low activity.

You'll take your weight a whole bunch more seriously.

And you'll think about the early detection and prevention of Alzheimer's disease.

Alzheimer's disease is expected to triple in the next 25 years

We cannot afford this.

And how you prevent Alzheimer's disease?

Is you prevent all the illnesses that are associated with it,

like heart disease, cancer, diabetes,

depression, and high blood pressure.

So, how to create a brain-smart world to accelerate individuals?

This is my goal.

And we see individuals and families at the Amen Clinics,

but we're very interested in schools,

in churches, businesses, and communities.

And, I love this.

Andy came to see me about four months ago.

First time, about ten years ago,

when he was 53, and his brain just looked awful.

And I got him to buy into the program of brain health.

And, this is what his brain looked like ten years later.

Isn't that cool?

And I want to talk about getting systems involved.

So, I was working on my new show.

And while I was working on my show, I went to church.

And my wife said she'd drop Chloe off,

our seven-year-old, at children's church, and I would go save us seats.

And, it's at a very large church nearby, and it's not Saddleback.

And as I walked into church,

I passed 500 donuts for sale.

And I was just irritated.

And then I walked by bacon and sausage cooking on the grill.

And I'm furious.

And right before I go into the sanctuary,

they're cooking hundreds of hot dogs

for something after church.

And as I sat down in the sanctuary, the minister started talking

about the ice cream festival they had the night before.

And, I'm nearly psychotic at this point.

(Laughter)

And when my wife found me, I was typing on my phone,

which she hates.

And she gave me that look that only your wife can give you,

that said, "Why the hell are you on this thing in church?"

(Laughter)

And I showed her what I was writing:

"Go to church, get donuts, sausage,

bacon, hot dogs, ice cream.

They have no idea.

They're sending people to heaven early!"

(Laughter)

It's like, not the plan.

(Laughter)

And I have no idea what the minister said the rest of that service.

I just sat there,

praying that God would use me to change churches.

Because this isn't the plan.

No lie, two weeks later,

Rick Warren calls me.

He said, "Dr. Amen, we're doing this program

called Decade of Destiny in the next ten years at Saddleback.

I want to get the congregation and myself healthy.

Will you help me?"

I'm like, "Oh my God, God was paying attention."

(Laughter)

Often in my life I don't feel like that, but I'm so excited.

And so we have put together a program

called The Daniel Plan: God's Prescription for your Health,

for the 30,000 members at Saddleback.

And we give them the opportunity to sign up

for the research part of the program.

We now have nearly 15,000 people in our research study.

Saddleback, as we developed the Daniel Plan,

is connected to 400,000 churches around the world.

Next year, after we've beta tested this year, we're going to export it.

I couldn't be more excited about this.

And we deliver the content through small groups.

Why? Because people get well in groups.

They get well as families, they get well in support groups.

And after three months,

the church has already lost 160,000 pounds.

People report improved energy, focus, creativity, sleep, mood,

reductions in asthma, stress, blood pressure, blood sugars,

and many medications.

We have our own Daniel Plan menu, and I have my challenges.

I am still trying to get them to kill the donuts at church.

You might pray for me.

(Laughter)

I couldn't be more excited

to be part of what has the potential to change the world

from the church up.

But you know, it also needs to happen from the school up.

The food they serve your children is a scandal,

and research suggests

that it actually increases attentional and behavior problems.

There's three studies now in the journal The Lancet

that said, "put kids on elimination diet,"

which basically means eliminate all the crap in their diet.

And within three months, 73% of them

show greater than a 50% reduction in their symptoms.

This isn't hard.

We need to change our society, though.

From businesses up, from hospitals up.

I went and visited my aunt in the hospital,

I said, "I have to get you out of here, the food is going to kill you."

(Laughter)

Brain health and innovation are intimately connected.

Please help me create a brain healthy world.

Thank you.

(Applause)