Melva Bintang's Key Ideas from Change Your Brain, Change Your Life
by Daniel G. Amen, M.D.

Dr. Amen lives with 12 brain-health principles, and this 4 is a standout.

• First: The brain is malleable, which eases cognitive function.
• Second: It’s involved in everything we do and central to our overall health.
• Third: It’s self-directed, meaning it has a degree of control over its function.
• Fourth: It can bounce back from injuries or diseases with proper intervention.

This four circles approach to brain health will boost the performance holistically, through biological health, mental health, social connections, and spiritual fulfillment.

• Optimal exercise, nutrition, and sleep will improve your brain power.
• 15.000 steps daily will improve blood flow, reduce inflammation, and stimulate new brain cells.
• A healthy diet and good sleep can add to your glow.

From the psychological circle, we need to see stress management, cognitive stimulation, and mental health support.

Social circle, like building and maintaining strong connection, is crucial for brain health. From a spiritual circle, it involves having a purpose and meaning in life.

So, every time you meditate, pray, or do some good deeds, it supports your brain health. 

There are three main brain systems: the limbic, the basal ganglia, and the prefrontal cortex.

• The Limbic is responsible for emotional responses. When w experience fear or pleasure, the hippocampus and amygdala activate our emotional experience.
• The basal ganglia are responsible to learn new skills and how we can move. This system helps us develop the muscle memory necessary to perform the task automatically later.

• The prefrontal cortex is the CEO of all brain functions. This part governs higher-order cognitive functions like decision-making, problem-solving, and planning. Our cognitive abilities decline when the prefrontal cortex is exposed to stress and aging.
• There’s also the anterior cingulate gyrus and the temporal lobes. One part keeps you adaptable, while the other rules your long-term memories, language, and social cues. With ACG imbalance, obsessive thoughts can emerge and wreak havoc on your peace of mind. Meanwhile, unbalanced temporal lobes can lead to emotional instability.

The right diet can improve brain performance while striving for overall cognitive balance.

Wonder why the right healthy diet is so important for brain health? It’s because of the unbreakable connection between the gut and the brain. Also, pay attention to any injuries you have ever had. 

Have you admired someone else’s success and wished you had their brains? This “brain envy” is the idea that we can aspire to brain health and work toward achieving it for ourselves.

Eating better, developing more coordination-based exercises, making hobbies out of mind-stimulating, and enjoying positive and meaningful social connections are all among the important steps to increase your brain health.