Tag Archives: healthy lifestyle

Cultivating Cognitive Wellness: A New Year’s Commitment to Reduce Screen Time at Home

As we embark on a new year, it’s a perfect moment to reflect on our screen time habits and pledge to nurture our brain health in the digital age. In today’s fast-paced world, screens have seamlessly woven into the fabric of our lives, offering convenience and connectivity. However, the key lies in finding a harmonious balance to shield our cognitive functions from potential harm.

 

With the dawn of 2024, consider making a New Year’s Resolution centered around screen time rules—a commitment not just for yourself but as a way to demonstrate the importance of managing screen time to your children. Excessive screen time, particularly before bedtime, disrupts our circadian rhythm, impacting sleep quality and contributing to fatigue and stress. Taking steps to manage screen time isn’t just a personal choice; it’s a valuable lesson in self-care that we can impart to the younger generation.

 

For parents, it’s crucial to engage children in conversations about responsible screen usage. Encourage them to set achievable screen time goals, perhaps by swapping a portion of their gaming or video-watching time with outdoor activities or reading. By involving them in the process, children learn the importance of balance and gain a sense of autonomy in managing their digital interactions.

 

In addition to setting rules, consider introducing fun and interactive practices that make managing screen time an engaging family activity. Implement the “Tech-Free Tuesday” or “Screen-Free Sunday” tradition, where the entire family participates in activities without the distraction of digital devices. This not only reinforces the importance of real-world interactions but also provides an opportunity for quality family time.

 

As we navigate the digital landscape, let’s weave in resolutions that prioritize brain health. Incorporate screen time breaks into your daily routine, follow the 20-20-20 rule to alleviate eye strain, and explore hobbies that involve face-to-face interactions. The new year brings with it the promise of positive change—let’s make a collective commitment to a balanced and fulfilling digital life that safeguards our cognitive well-being for the years to come.

The Effectiveness Of Neurofeedback Therapy in ADHD Treatment

Attention Deficit and Hyperactivity Disorder (ADHD) is a mental health condition that affects young children in particular. It is a disorder that can cause excessive hyperactivity and impulsive behaviors. This can lead to impaired learning and disruptive behaviors, as well as to many difficulties with focusing on tasks for a longer period of time. 

 

Unfortunately, ADHD is very common among young children and adolescents, many of whom are supported with medication to manage their condition. This disorder can also be common among adults, who can find that their work performance is affected as a result of poor attention skills. However, it is important to know that there are currently many interventions that can address the behavioral and cognitive symptoms of attention deficit. 

 

One of these interventions is neurofeedback, a novel type of biofeedback that monitors the activity of the brain and provides feedback in real time. This method has been proven by research studies to contribute to the improvement of many mental health conditions, such as depression, anxiety, and disorders of attention and hyperactivity such as ADHD. 

 

How does Neurofeedback Therapy Work? 

The activity of the human brain is reflected in various frequency bands of brain waves resulting from underlying electrical impulses. These brain waves are split into 5 major categories – gamma, beta, alpha, delta, and theta – although each frequency band can have its own sub-categories (such as high or low beta). 

 

Depending on the type of activity we perform, our brain will generate a predominant brain wave activity – for example, presenting a speech in front of a group of people generates high mental activity in the form of high beta frequencies. Sleep is often associated with a preponderance of alpha, delta and theta brain waves, which are the lowest in frequency.

 

During a typical neurofeedback session, an EEG net is placed on the patient’s head and electrodes are attached to their scalp. The patient is then asked to follow the instructions presented on the screen of a computer. Feedback based on the patient’s individual brain activity will be provided in a video or audio form. 

 

When the brainwaves of the patient match the desired target of the intervention, the course of the game will progress in the right direction. As a result, the brain increases the level of arousal due to the focused attention of the patient. 

 

How can Neurofeedback Help with ADHD

Over the past 25 years, numerous studies have proven the effectiveness of neurofeedback-based interventions for mental health conditions such as ADHD. The journal “Child and Adolescent Psychiatric Clinics of North America” has stated that EEG/ Neurofeedback-based therapy meets the American Academy of Child and Adolescent Psychiatry (AACAP) criteria for clinical guidelines for ADHD treatment

 

Research studies have also shown that neurofeedback can be a viable intervention method that can help reduce and manage symptoms of attention deficit and impulsivity in ADHD. Results show promising results in this direction, as neurofeedback treatment can serve as a great adjuvant besides medication and psychological interventions, without significant side-effects. 

 

Regular neurofeedback intervention can help patients struggling with ADHD symptoms to achieve a calmer mental state and to improve their ability to maintain their attention on a single task at a time. With patience, many individuals receiving neurofeedback training can begin to see that their tendency to follow distractions diminishes while their ability to inhibit impulses actually increases. Over time, they can improve their cognitive performance and can learn better and more efficiently by attending to their tasks. 

 

Implementing New Neuronal Connections

Ultimately, neurofeedback training aims to change the physiology of the brain and build new structures in the way we learn and perform cognitive tasks. In the case of people with ADHD, neurofeedback strengthens the brain areas responsible for attention and focus and reduces the excessive brain waves that lead to hyperactivity. 

 

Neurofeedback protocols help ADHD individuals practice focusing their attention on a single task at a time, inhibit irrelevant distractions and stimuli and remain focused for prolonged periods of time. Over time, this can translate into better focus and mental performance, increased learning outcomes and overall better health and wellbeing. 

 

Therefore, people with this diagnosis now have a tremendous opportunity to take charge for their mental health and implement new behavioral practices that have the potential to reduce their symptoms. Neurofeedback is not only an efficient training method that has been backed by scientific research to work for ADHD symptoms – it is also non-invasive, drug-free, safe, and can be used by a wide category of people. 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

Narcolepsy and Neurofeedback

What is Narcolepsy?

Narcolepsy is a neurological sleep disorder characterized by excessive daytime sleepiness and sudden, uncontrollable sleep attacks. People with narcolepsy often experience overwhelming drowsiness during the day, which can lead to unexpected and involuntary periods of sleep, even in inappropriate or dangerous situations. These sleep attacks can occur at any time, regardless of the individual’s level of activity or engagement. In addition to excessive daytime sleepiness, narcolepsy may also involve other symptoms, such as cataplexy (a sudden loss of muscle tone triggered by emotions), sleep paralysis, hallucinations during sleep-wake transitions, and disrupted nighttime sleep patterns. The exact cause of narcolepsy is not fully understood, but it is thought to involve a combination of genetic and environmental factors that affect the brain’s regulation of sleep-wake cycles and the neurotransmitter hypocretin.

 

How Does Neurofeedback Help?

Neurofeedback has shown promise as a potential therapeutic tool to help individuals with narcolepsy manage their symptoms more effectively. This non-invasive technique involves real-time monitoring of brain activity through electroencephalogram (EEG) sensors, allowing individuals to gain awareness and control over their brainwaves. By targeting specific brainwave patterns associated with narcolepsy, such as theta activity during wakefulness and REM sleep intrusion, neurofeedback aims to modify these patterns through positive reinforcement. As patients learn to self-regulate their brainwave activity, they may experience improvements in sleep quality, reduced daytime sleepiness, and better control over cataplexy episodes. While more research is needed to establish its efficacy fully, neurofeedback holds promise as an adjunctive therapy that complements traditional approaches to narcolepsy management and empowers individuals to take an active role in mitigating the impact of this chronic sleep disorder.

 

Is Neurofeedback For You?

Understand Your Goals: Identify the specific issues you want to address with neurofeedback. Whether it’s reducing anxiety, improving focus, managing stress, or enhancing sleep quality, having clear goals can guide you in assessing the potential benefits of neurofeedback.

 

  • Consult with a Professional: It is essential to consult with a licensed and experienced healthcare professional or certified neurofeedback practitioner. They can conduct an initial assessment, review your medical history, and determine whether neurofeedback is appropriate for your specific condition or concerns.
  • Be Committed to the Process: Neurofeedback requires consistency and commitment. Sessions typically involve multiple visits over several weeks or months. You must be willing to invest time and effort to achieve potential benefits.
  • Manage Expectations: While neurofeedback has shown promise in various areas, it is not a miracle cure, and results may vary from person to person. Understanding the realistic expectations and limitations of neurofeedback can help you approach the process with an open mind.
  • Cost and Accessibility: Consider the financial aspects of neurofeedback and whether it fits within your budget. Also, check the availability of neurofeedback providers in your area.
  • Openness to New Experiences: Neurofeedback involves unique technology and feedback mechanisms. Being open to trying new experiences and techniques can enhance the effectiveness of the process.

 

Remember, every individual’s situation is unique, and what works for one person may not work for another. If you’re unsure about neurofeedback or have any doubts, discussing your concerns with a qualified professional can provide you with personalized guidance and help you make an informed decision about whether neurofeedback is the right fit for your needs and goals.

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

Insomnia & Neurofeedback

How Does Insomnia Affect Individuals?

Insomnia is a sleep disorder that affects many individuals. Both young and old individuals are vulnerable to this condition. It is characterized by persistent difficulties in initiating sleep, maintaining sleep, and leads to chronic fatigue. There are cognitive risks to insomnia as well such as stress, anxiety, irritability, and depression. 

The effects of insomnia expand beyond the umbrella of difficulty sleeping. It is evident in your waking hours as well through difficulty maintaining concentration, decreased productivity, and vulnerability to accidents. Despite how common insomnia is, it continues to remain a challenging condition to manage. 

 

How Neurofeedback Helps

Neurofeedback has emerged as a promising approach in the treatment of insomnia, providing individuals with a non-pharmacological and personalized solution to address their sleep difficulties. By utilizing real-time monitoring of brainwave activity through electroencephalogram (EEG) sensors, neurofeedback helps individuals gain insight into their brain’s functioning during sleep and wakefulness. Through this process, individuals can learn to recognize and self-regulate patterns associated with insomnia, such as excessive beta activity during sleep or an inability to shift into slower brainwave frequencies conducive to rest. Through positive reinforcement and targeted training, neurofeedback aims to help individuals achieve a more balanced and optimal brainwave state during sleep, leading to improved sleep quality, reduced sleep latency, and enhanced sleep efficiency. While individual responses may vary, neurofeedback shows promise as an effective, drug-free intervention that empowers individuals to take an active role in improving their sleep patterns and overall well-being. 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

Good Mental Health is a Human Right

Good Mental Health is a Human Right

In order to empathize with society, it is crucial to understand how the brain works. Understanding how the brain works gives you a better insight into our mental health. Obviously, mental health needs to be a fundamental human right. There should be no debate on whether one deserves access to mental health care and support. Now more than ever, individuals in the United States need to break the stigma of mental health aka brain health. 

According to the World Health Organization, one in four people across the globe will experience a mental or neurological condition that requires care in their lifetime.

 

Misconceptions

There are many misconceptions when it comes to mental health. Those who have not yet been educated on the stigma of mental health are under the impression that those struggling can simply just “snap out of it”, and that is absolutely not the case. Individuals who are struggling with mental health concerns may feel as if they will be mislabeled if they seek help or often they truly genuinely feel that no one can help them. As a society, it is important for all of us to participate in breaking the stigma, and teach individuals that depression is not just sadness, anxiety is not just an overthinker, and OCD is not just a neat “freak.” Some people may look at talk therapy and see it as paying for someone to talk to, which is very inaccurate. Psychotherapy is much more than paying someone to listen. A therapist is trained with years of graduate school to help a person look at unconscious motives that play into their lives and how to reach an optimum state of functioning. It allows one to work through these problems with an objective well trained professional, which can provide one with a lot of clarity. While there are many benefits to talk therapy and we highly recommend that,  there are also other alternative methods that rebalance the brain, such as Neurofeedback. 

 

What is neurofeedback? 

Neurofeedback analyses and re-trains dysregulated brain wave patterns thereby giving way to a much better-regulated brain. A well-regulated brain brings about a calm focus, where reactive emotions are not the drivers of behavior. When one troubleshoots problems from a calm, emotionally focused state, the decisions made will be mature and not emerge from an over-aroused hyper-reactive brain. Neurofeedback is individually tailored in that each protocol is specifically designed for each client with the purpose being to retrain the brainwave patterns toward normal. The result of rebalancing these brainwaves restores health, healing, and functionality for lasting emotional and cerebral results. Sensors are placed on the scalp to detect physical changes in the brain.  Precisely detecting brainwave activity allows it to be immediately analyzed by a computer that then presents sound and video information based on the brain’s performance. Using this feedback, the individual learns to regulate or control his or her brain states. This is helpful because the state of the brain strongly influences how the person thinks, acts, and feels, emotionally and physically. Neurofeedback allows a person to recreate their old ways of reacting to a calmer state that comes from a neutral state. The calm, clarity, enhanced focus, and nonreactivity at the emotional level all create health and restoration for the brain. The brain is not working against itself and it can be in harmony with the world too.

 

Why does neurofeedback work? 

Neuroplasticity is the brain’s natural ability to reorganize itself by creating new neural networks and correcting already existing connections. Neurofeedback takes advantage of the brain’s ability to change itself through neuroplasticity. It utilizes the same learning process that occurs whenever we acquire a new skill. The brain learns by forming better, more enhanced connections between nerves so that the entire nervous system can be better regulated. When we need the fight/flight response the brain can deliver and when we need the calm parasympathetic nervous system to be present the brain can deliver that too..

 

How other countries treat mental health

Each country tends to treat mental health issues based on the reduction of stigmatization of mental health. Australia is unique in that it has created a National Mental Health Strategy. The strategy is put in place in order to improve the lives of individuals and care for them, promote the mental health of Australians as a whole, attempt to prevent or reduce the impact of mental health disorders, and secure their rights. This prevention model can be very successful since we address lifestyle and can touch on mental health issues at the outset of a syndrome versus putting fires out all the time.

 

They have the mentality that community-based care brings more benefits than institutional-level care. With Australia steering away from institutional-level care, the number of individuals in inpatient care has dropped to nearly zero. The standpoint of treating mental health conditions in Australia comes from an approach of finding the root of the problem and trying to treat it, whereas in the United States there seems to be a trend of a “quick fix.” With the quick fix, individuals are often directed toward medicine, which can sometimes do more harm than good in the long run. There is a lot we can learn here in the US with the prevention of global health strategies that Australia, New Zealand, and other northern European countries tend to have. Health promotion can certainly play a huge role in prevention and community-based mental health programs which make the brain a healthier organ.

 

It is important to steer away from quick fixes since it is short-term, temporary and a person’s tendency to relapse can be very high. Mental health conditions have dramatically increased globally after the advent of the smartphone. Social media contagion has become a huge factor in the rapidly rising rates of suicide and anxiety in the US especially post-pandemic. TikTok has been solely responsible for a huge increase in tic disorders among young teens.  Imitation can be very insidious and teen brains are very prone to wanting to be like others. The environment we expose ourselves to is just as important as the care we seek for mental health conditions. 

In terms of becoming well with mental health concerns, oftentimes individuals need a combination of treatments ranging from psychotherapy to lunch with a friend and being honest and vulnerable with what is going on for you. Taking care of your mental/brain health also involves working out, catching up with loved ones, and/or taking a stroll on the beach. Nature is known to be one of the most healing environments for human beings. Anything that you can involve yourself in that makes you present in the moment, and brings you to a state of mindfulness is always encouraged in order to improve your mental health. 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

 

 

References

 

https://www.verywellmind.com/depression-statistics-everyone-should-know-4159056

https:/ synergyhealthprograms.com/a-look-at-mental-health-around-the-world

Give Thanks All Year

Give Thanks All Year

In today’s hectic world, it is so easy to get caught up in our busy lives. The closer it gets to the end of the year, the busier we seem to get,  and the easier it is to put gratitude on the back burner. With the holidays approaching, we can take a moment and ponder on what we may want to be thankful for. Additionally, it is important you remind yourself to be grateful for the blessings around you, not just around the holidays, but all year long. 

We can practice gratitude by being mindful of our privileges, volunteering, donating, and/or hugging our loved ones. Hugs release “feel good” endorphins, which make the body and mind happier. 

Gratitude is a state of thankfulness and appreciation for what is meaningful to you personally. It is the ability to acknowledge the amazing aspects of life that bring you joy and a feeling of abundance. Gratitude also connects you to something larger than yourself and can thus give you a perspective on what is important and what is unimportant. It is cliche to say “begin focusing on what you have, rather than what you don’t have”. The power of this state is actually quite impressive as we see with neuroscience research. All of us know those individuals around us who may not have the same material luxuries that we have and they seem to exude a feeling of contentment, joy, and satisfaction with life. 

How gratitude alters the mind and body

Many research studies have found that people who count their blessings often tend to be much happier and less depressed. They present themselves as positive and their overall well-being is greater. The majority of studies conducted on gratitude have been conducted on individuals who are well-functioning. In a study conducted by (Brown & Wong, 2017), they followed participants who have current mental health concerns. 

Nearly 300 participants who were seeking mental health counseling at their University were selected to participate just before they began their first counseling session. These individuals reported on average clinically low levels of mental health. The participants were randomly assigned to three different groups. 

The three groups were:

1) “write one letter of gratitude to another person each week for three weeks”

 2) “write about their deepest thoughts and feelings about negative experiences” 

3) No writing activity was assigned. 

 

Those who were tasked with writing gratitude letters reported significantly better mental health after their writing exercise ended. It seems that those who wrote gratitude letters on top of receiving psychological counseling carried greater benefits than counseling alone. Here are the four conclusions that were drawn on how gratitude affects the mind and body: 

Those who used more positive emotions were not necessarily found to have better mental health. It was only when individuals used less negative emotions in their writing that it led to feelings of positivity. 

Shifting your brain from toxic emotions on a regular basis makes it harder for you to ruminate on the negative aspects of life. This in turn leads to being mindful of the positive moments in life. 

Only 23% of participants in the study actually decided to give their gratitude letters to whom they wrote them to. Increased mental health benefits are independent of whether you communicate feelings of gratitude to the individuals or not. The simple act of writing the letter allows you to appreciate the people in your life that matter to you most. Clearly, we are developing new neural pathways by just doing the exercise.

The results seen in the study did not emerge overnight, but rather gradually. Gratitude is not a one-step process. It takes time to cultivate and learn how to be present and thankful for your blessings. The exercise of changing your mode of thinking is not an easy task for the brain and the mind. Conscious cultivation of this new state is needed to achieve the benefits.

Three months later individuals who wrote gratitude letters were compared to those who didn’t do any writing. They were given a “pay it forward” task. On a regular basis, the “benefactor” gave a small amount of money to each individual. They were tasked with passing on the money and if that made them feel grateful. The participants were given the choice of how much money, if any, was passed on to charity. The goal was to differentiate whether they donated out of guilt or gratitude. With help from an FMRI machine, the brain activity for gratitude was distinct from those who did it out of guilt. The findings were that those who were more grateful showed “greater neural sensitivity in the medial prefrontal cortex” (Brown & Wong, 2017). In conclusion feelings of gratitude are linked to neural activation in the medial prefrontal cortex. We make lasting changes in the brain! This is very exciting for how a society can be changed.

 

In conclusion, practicing gratitude can lead to a happier state of life. It allows you to count your blessings, and be aware of how lucky you may be in your life. Whether you are facing mental health challenges or not, we still encourage you to write a letter of gratitude to a meaningful person in your life. Keep in mind you do not have to give it to them to derive the benefit from it. Not only may this make your day, and if you choose to give this letter, it can make their day very special too. This is called the positive contagion effect. The end of the year is approaching fast and the season of giving, love, and gratitude is all around us. Make sure to take time for yourself and those around you. Even in the midst of suffering there can be slivers of things we can be grateful for. Please be patient with yourself as you try new ways of rewiring your brain for better mental, emotional, physical, brain, and spiritual health.

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients. Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

Brown, J. B. J., & Wong, J. W. J. (2017, June 6). How gratitude changes you and your brain. Greater Good. Retrieved from 

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

https://glampinghub.com/blog/show-gratitude-on-thanksgiving/

https://www.verywellmind.com/what-is-gratitude-5206817

 

Gratitude Improves Your Mental Health

Gratitude Improves Your Mental Health

What is gratitude?  

 

As a concept “gratitude” can bring up many memories for people. We all have certain thoughts and feelings about gratitude. Some of us may have heard it being used in ways in which it could bring up positive or ambivalent feelings.  Ultimately, it is the positive feeling of being grateful and appreciative for your life and loved ones. Research has shown that being consciously aware of your blessings in life leads to increased physical and brain health benefits. Gratitude is also a social emotion that signals our recognition of the things others have done for us (Emmons and McNamara, 2006). Gratitude is an emotion that increases levels of serotonin and dopamine in our brain. 

 

How practicing gratitude decreases stress 

 

Positive psychology focuses on how gratitude is the human way to acknowledge life. There are many psychological, physical, and social benefits to being present and acknowledging the good that is present in your life. Some psychological benefits this process brings are positive feelings, a better mood, and an overall calm alertness. In its normal resting stage, the brain of humans is programmed to look for danger. Anticipating danger is how human beings have been able to come to the top of the food chain. Humans are built with a negativity bias which is why when we teach our brain to focus on gratitude and blessings, it is a rewiring of the brain that is occurring and has significant health benefits. Physically, you may begin to feel improvements in your sleep, immune system, and overall health. Socially, you will begin to feel more empathetic towards others, form stronger communication habits, and increase involvement in interpersonal relationships.  Emotionally, you will feel more connected in your community and with your loved ones.

 

Neuroscience of gratitude 

 

Those who practice gratitude often demonstrate enhanced brain health. Studies have shown feelings of gratitude are primarily evoked in the ventromedial prefrontal cortex (MPFC), and the anterior cingulate cortex. These are deep regions in the brain’s frontal lobes that play a role in our emotional responses, empathy, decision-making, and self-control.  As you can see these are critical functions for healthy brain functioning for us to live harmoniously in society. 

 

Fox et al., 2015 studied the neural pathways of gratitude and found them to be correlated with brain activity in the anterior cingulate cortex (ACC) and medial prefrontal cortex (MPFC). The ACC is connected to the emotional limbic system and the cognitive prefrontal cortex (Francis et al. 2011). The MPFC is in charge of regulating cognition, emotions, and behavior  (Xu et al., 2019). Their study looked at the impact of a gift that a person receives. In their study, the participants were immersed in surviving the Holocaust and what their reactions were when they were given the gift of receiving shelter, clothing, and freedom. A functional magnetic resonance imaging (fMRI) machine was used to collect gratitude ratings through their brain activity.

 

The rating of gratitude was found to be correlated with the activity in the ACC and MPFC regions, which are linked to reward and cognitive processes such as morality. Both of these regions when activated provide the reward of relief by removing stressors (Fox et al., 2015). Philosophy and religion speak to gratitude as a way to balance morality, increase empathy and reduce stress.

 

Practicing gratitude can lead to improvements in brain health as it allows us to be more in tune with our empathic connections. The MPFC region of the brain plays a role in perspective taking hence when we practice gratitude we may be better able to relate to others’ experiences of distress and hence have empathic, compassionate responses which lead to a greater sense of connection with our community hence a feeling of well-being. 

 

 

Ways in which you can practice gratitude

 

  • Cultivate a daily gratitude practice: You can keep a gratitude journal and write in it each time you feel grateful. This will allow you to look back and read these memories of when you felt these positive feelings! We usually ask our clients here at Healthy Within to write 3 things they are grateful for every night before they go to bed. Even if it is the same 3 items for many nights it’s OK since you are creating new neural pathways in the brain.

 

  • Say I love you always and often: Reminding yourself to say I love you to those who matter instills positive feelings in yourself and allows others to know you are grateful for them. Appreciating your loved ones on a regular basis increases oxytocin levels in our brains. The hormone Oxytocin is our “love hormone” and this hormone reduces anxiety, increases a feeling of belonging, and makes us feel gratitude and bonding.

 

  • Write gratitude notes: Write meaningful messages on sticky notes and place them all around your house. The notes can say words such as, “ Be thankful for the little things”, “Don’t forget to say thank you”, “I am blessed”, and “There is a lot to be grateful for”. In your workplace, you could write gratitude notes for colleagues and co-workers, which can profoundly affect creating warmth and harmony in your workplace.

 

  • Practice Self-Compassion: The seeds of gratitude will bear beautiful fruit if you lay the groundwork of self-compassion. When you are gentle with yourself and kind to yourself you are more likely to be able to access feelings of gratitude. Take a gratitude quiz and see where you stand: https://greatergood.berkeley.edu/quizzes/take_quiz/gratitude

 

Please keep in mind that the benefits of gratitude take time to be experienced and the good news is that they are long-lasting. Please be patient with yourself as you try new ways of rewiring your brain for better mental health.

 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

 

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

 

 

 

References

 

https://positivepsychology.com/neuroscience-of-gratitude/

 

https://www.lifehack.org/articles/communication/40-simple-ways-practice-gratitude.html

 

https://www.verywellmind.com/what-is-gratitude-5206817

 

Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in psychology, 6, 1491. https://doi.org/10.3389/fpsyg.2015.01491

 

Stevens, F. L., Hurley, R. A., & Taber, K. H. (2011). Anterior cingulate cortex: Unique role in cognition and Emotion. The Journal of Neuropsychiatry and Clinical Neurosciences, 23(2), 121–125. https://doi.org/10.1176/jnp.23.2.jnp121 

 

Xu P, Chen A, Li Y, Xing X, Lu H. Medial prefrontal cortex in neurological diseases. Physiol Genomics. 2019 Sep 1;51(9):432-442. doi: 10.1152/physiolgenomics.00006.2019. Epub 2019 Aug 2. PMID: 31373533; PMCID: PMC6766703.

 

Neurofeedback and Weight Management

Neurofeedback and Weight Management

 

There is a small segment of individuals who have daily concerns with weight management. You are torn between your cravings and your need to manage weight and stay in a healthy, optimum weight range. Food addiction is just as similar to any other addiction. Ingredients such as sugar, fat, and salt can be highly addicting. Just, like drugs, they have the ability to stimulate dopamine receptors in your brain. When these reward and motivation parts of your brain are stimulated the brain wants that reward again and again hence it becomes highly dependent on that reward to feel awake, alert, and energized. Most addictions require more and more of the substance to get the same effect. We have endo cannabinoids in the gut lining that are the same as cannabinoids in the brain. This is why when people are addicted to food they will choose high-sugar, high-fat, and high-calorie foods to get the fix fast.  Eventually, individuals begin to lose the ability to feel when they need to eat or when they need to stop. The addiction is driving the cycle not appetite or hunger cues. 

 

Why are long-term diets not sustainable? 

 

Diets are not a sustainable way of living. While they may be the quick fix to lose weight they are not long-term fixes. The key to healthy weight management is to create a healthy lifestyle that is easy to sustain over time. Diets need to address the real problem at hand. The majority of people with fluctuating weight are eating to social, emotional, and environmental cues. The other problem is that individuals lose awareness of their satiety cues.  Some satiety cues include feeling when your stomach is full, feeling satisfied, and/or feeling content after meals. 

 

How does neurofeedback help? 

 

Neurofeedback is a technique that allows for self-regulation of the brain. It helps bring your body and emotions back to a state of balance and control. The body’s functions, such as sleep cycles and appetite control will be nudged to reset. Appetite and sleep centers are right next to each other in the brain. When sleep is off a person’s ability to listen to other signals from the body gets compromised. With neurofeedback training, your brain will relearn how to know when you are hungry, and when you are feeling full. It will also give you permission to listen to other signals, such as fatigue. You may be one of those overeaters who eat when you are tired. The brain will begin to be more in tune with its satiety and body cues. Neurofeedback training will allow you to gain more control over your eating habits and cravings will start to become reduced. When you feel calm, regulated, and balanced you are less likely to use food as a drug.

 

Habits are subconscious and are usually performed in a chain of activities. Habits are often set off by triggers. In the case of weight management, the triggers may be emotional or even environmental triggers. When one is feeling stressed or overwhelmed it may lead to overeating or undereating. Changing habits can be difficult as they are subconscious and not conscious thoughts. Our unconscious tends to guide many of our habits and choices similar to how we don’t have to think about breathing or creating a heartbeat. One does not choose to consciously overeat or crave foods. For people who are dysregulated with food, often your unconscious is programmed to react to stressful events with unhealthy eating. Neurofeedback shows you how the brain’s wave patterns are functioning in real time and allows it to reset itself to unlearn unconscious behaviors. Through neurofeedback, we are talking directly to the brain waves that are creating your unconscious patterns and we are teaching the brain to dial into itself and the body in a more calm, alert, and mindful way. When you are more connected with your body and brain in a more regulated way, you will feel a sense of calm, competency, and connection with yourself in a compassionate way.

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

 

 

 

 

References

https://www.forbes.com/sites/forbescoachescouncil/2018/08/02/why-learning-to-unlearn-is-so-important/?sh=655eeb4e2444

https://www.drugrehab.com/2016/02/03/food-addiction-similar-drug-addiction/

https://www.eatingdisorderhope.com/nutrition-counseling-eating-disorders/physical-cues-hunger-satiety

 

How Neurofeedback can help with Epilepsy

How Neurofeedback can help with Epilepsy

What is Epilepsy?

 

Epilepsy is a central nervous system disorder where brain activity becomes dysregulated and this causes seizures. 

 

It is the 4th most common neurological disorder in the United States with  3.4 Million people living with active epilepsy. One out of 10 people will have seizures. Temporary electrical changes in the brain result in seizures, ranging from momentary staring spells to life-threatening convulsions. Some of the known causes of epilepsy are head injuries, strokes, tumors, birth defects, infections, genetic conditions, and chemical changes in the brain, including those induced by drugs and alcohol. According to the Centers for Disease Control and Prevention, one must have had two or more seizures to be diagnosed with epilepsy.

 

Epilepsy may affect people of all ages. Most children who are diagnosed with epilepsy eventually grow out of it, while others require lifelong treatment. 

 

Different Types Of Seizures

 

A person with epilepsy can have more than one type of seizure. It is not always evident when a person is having a seizure. Some individuals may appear to be in a confused daze, while others can cause a person to fall, shake and become unaware of their surroundings. 

 

Generalized Seizures: Affect both sides of the brain. 

  1. Absence Seizures: Rapid blinking and staring into the surroundings.
  2. Tonic-Clonic Seizures: Cry out, lose consciousness, fall to the ground, muscles jerks, and/or spasms. Often results in a feeling of tiredness. 

Focal Seizures (Partial seizures): Located in one area of the brain.

  1. Simple Focal Seizures: twitching or changes in sensations, such as taste or smell.
  2. Complex Focal Seizures: Cause one to be confused or dazed with the inability to respond to questions and/or directions. 
  3. Secondary Generalized Seizures: They begin in one part of the brain and then spread to both sides. It begins as a focal seizure, ultimately turning into a generalized seizure.

 

How Does Neurofeedback Help with Epilepsy?

 

Neurofeedback is a noninvasive, and non-drug protocol. Since epilepsy is a result of the misfiring of neuronal activity in the brain, neurofeedback is an optimum choice for intervention since the brain is taught how to reset its own neuronal firing. It is designed to help reduce the symptoms for patients by resetting the brain wave activity. 

 

Epilepsy is one of the first disorders that neurofeedback has helped with. Neurofeedback gives one an innovative way to rewire and self-correct the brain for optimal brain functioning. On an everyday basis, one is not aware of how their brain is misfiring, but with neurofeedback, one can spot when the brain is misfiring and the technology allows us to rebalance the firing patterns in the brain. When the dysregulated brain waves that misfire are seen in real time it makes way for the brain to self-heal in that exact moment. 

 

The goal of neurofeedback is to regulate brain wave patterns. Neurofeedback for seizures can help train the brain to reduce brain wave patterns that lead to the generation and propagation of seizures (Walker et al., 2008). With consistent Neurofeedback training, brain wave patterns will self-correct which makes seizures less likely to occur. 

 

Published Clinical Research

A study conducted in the Journal of Clinical EEG and Neuroscience suggests that out of 87 participants, 64 experienced a reduction in the frequency of their seizures; 74% saw improvement in their symptoms.

Through neurofeedback training, the brain can learn to regulate and stabilize the nerve disruptions that cause their condition. It can help restore the brain’s function and resolve its dysregulation, though it is not a “cure” for epilepsy (Tan et al., 2009).

 

 

What to do in the event of a seizure

 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized protocols for our patients.

 

Contact us for more information about how we can help you get your mind and brain back to functioning at its calm, confident self.

 

 

 

 

References

 https://www.cdc.gov/epilepsy/about/fast-facts.htm 

https://www.cdc.gov/epilepsy/about/types-of-seizures.htm 

 https://manhattanmedicalarts.com/blog/neurology-disorder-epilepsy-causes-symptoms/ 

https://www.mayoclinic.org/diseases-conditions/epilepsy/symptoms-causes/syc-20350093 

https://www.drakeinstitute.com/neurofeedback-for-epileptic-seizures

Clinical EEG and neuroscience : official journal of the EEG and Clinical Neuroscience Society (ENCS). 40. 173-9. 10.1177/155005940904000310. 

Clinical EEG and Neuroscience. 2008;39(4):203-205. doi:10.1177/155005940803900410

 

Spectrum Disorder and Anorexia Nervosa in Women

Perfectionism-Autism Spectrum Disorder and Anorexia Nervosa in Women

 

I want to be Perfect

Women feel as if they need to live for others, creating unnecessary stress in their lives. 

Women must be thin.

Women must be “put together”

Women must be proper.

Women must always be smiling.

They are all confined to meeting the needs of society, but in order to live freely they must break through the socially constructed expectations. Autism Spectrum Disorder and Anorexia Nervosa affect women in many ways. One of the crucial ways young girls and women are affected is the need for perfection. 

 

What is Autism?

Autism spectrum disorder (ASD) is a developmental disability caused by differences in the brain.

Some symptoms may include:

  • Problems with social communication & interactions 
  • Restricted behaviors 
  • Repetitive behaviors and/or interests

 

What is Anorexia Nervosa?

Anorexia Nervosa (AN)  is an eating disorder that significantly interferes with one’s life. 

Some Symptoms may include: 

  • Abnormally low body weight
  • Intense fear of gaining weight 
  • Distorted perception of body weight 
  • High emphasis on controlling weight and body image

 

How do Autism Spectrum Disorder and Anorexia Nervosa relate?

The presence of ASD is a huge predictor of a chronic eating disorder.  AN is associated with high levels of social and functional impairment. Autistic traits often overlap with AN, therefore Autistic traits may increase treatment resistance for those who have AN. 

Both ASD and AN have characteristics of perfectionism, decline in executive functions and comorbidity. Those with ASD might strive for perfectionism in turn leading to the development of an eating disorder. Decline of executive functions can be attributed to an acute phase of starvation and not entirely to possible ASD

 

Why are 4 times as many males diagnosed with Autism than women? 

Female Protective Effect

The female protective theory was first brought about by Luke Tsai in the 1980s at the University of Michigan. It was found that autistic females on average have more relatives with autism and language impairments, or symptoms of ASD than Males do. 

With this key finding, it is believed that Females need to inherit more genetic factors related to Autism for a diagnosis to occur.

 

 

At Healthy Within, we do not diagnose or medicate our patients but instead, curate individualized treatments for our patients.

Contact us for more information about how we can help you get your mind back to functioning at its calm, confident self.