Better Brain, Better You

Stroke - the brain equivalent of a heart attack - will affect 15 million people in the world this year. Sadly, stroke is the fourth biggest killer in the UK. And almost two-thirds of people who survive a stroke will leave hospital with a disability. These are frightening statistics. But there is some hope on the horizon with new knowledge and treatments for stroke survivors which harnesses the brain’s natural ability to repair itself. I discuss how the brain fixes itself after being damaged by a stroke. And how new and innovative forms of rehabilitation are harnessing this “neuroplasticity” to improve the outcomes and quality of life of stroke survivors.

A quarter of the world population are living with some form of mental illness. Globally, more than 264 million people are depressed. And these levels of depression are rising every year across the western world, despite the availability of effective treatments for both moderate and severe depression. So why are growing numbers of people in the world becoming depressed? I discuss some of the reasons, including limitations with the current medical model for evaluating and testing treatments for depression, the huge rise in loneliness and the lack of autonomy many us have over our own lives. 

What is it that enables a mountain climber to reach the highest points on earth? And a free diver to reach depths of more than 200 metres below the sea surface? One of the most potent healing agents available to mankind - breathing! For something so simple, automatic, and unconscious, our breathing carries with it huge power and potential, not only for pushing us to our physical limits, but also for healing our mind and bodies and changing the way we feel. Today, I discuss the transformative effect that changing your breathing can have on both your physical and mental health. 

Many men are living secret lives. They carry with them a secret world of inner feelings, including sadness, anger, fear and shame. But more than ever before, men from all walks of life are entering into therapy for the first time and sharing secrets about themselves. It is an unfamiliar and vulnerable place to be. We talk to psychotherapist, Jame Hawes, about the secret emotional lives of men, what it means to be a man and how men can train themselves to build better emotional fitness. James’ excellent book, “The Secret Lives of Men”, is available to buy now.

Most of us know that a bad night’s sleep changes our mood the next day. We even recognise it in other people. But why does a lack of sleep make us so emotionally reactive? When your brain is sleep-deprived it swings you excessively between the emotional extremes of positive and negative moods. Sleep loss contributes to different types of mental illness, including depression, anxiety and schizophrenia. And mental illness can interfere with your inability to sleep well. You can combat the effects of sleep loss and insomnia with cognitive behavioural therapy (CBT) - the most promising treatment available for sleep deprivation.

Teenagers are back facing the stresses of school - new demands on their time, homework deadlines, and new challenges in the uncertain world that we now live in. Compared to adults, teenagers have less protection against stress because their brain is still developing and responds differently to stressful situations. And too much stress can have detrimental effects on their learning and education at school. I discuss the toxic effects that stress can have on a teenager’s brain and their ability to learn at school, along with some stress-busting strategies to support them during those stressful times in their adolescent life. 

“You are what you eat.” We’ve all heard that saying, but it’s truer than you might think. The food we eat doesn’t just impact our bodies, it also has a profound effect on our brain function and mental well-being.  Nutritional neuroscience has revealed huge benefits that your diet can have on your brain’s health at every stage of life. “Brain foods” rich in essential nutrients will protect you against a variety of mental disorders and degenerative brain diseases, like dementia and Alzheimers. I discuss five of the best brain foods and the remarkable things they can do for your brain health and mental well-being.

What are your vices or bad habits? Maybe it's an addiction or something you enjoy doing, but is totally unproductive. Or something you feel like you want to give up to continue to grow, but are finding it hard to stop. I discuss a neuroscience-inspired strategy to help you tackle those unwanted habits and addictive behaviours that can infiltrate your life. Addiction hijacks normal brain function, particularly the reward system in the brain,, where habits are formed. Replacing an addictive behaviour with a healthy habit -  like exercise, mindfulness, volunteering, crafting, education or even gardening - is one of the few effective strategies that break addictive patterns of behaviour. Learning these healthier habits builds alternative brain pathways that bypass well-worn, habitual brain pathways.

Children and teenagers have been out of school longer for than ever before and returning to an environment that looks very different. The imminent return to school will bring with it excitement and purpose. Some children and teenagers will be looking forward to reconnecting with friends and may enjoy the structure and routine offered to them once again. For others, however, the experience will feel daunting and anxiety-provoking and the challenge will be experienced with trepidation and fear. With this in mind, Dr Zoe Webb, clinical psychologist, and specialist working with children, teenagers and parents, shares 10 tips to help make this transition back to school after the coronavirus lockdown as smooth as possible.