Better Brain, Better You: Recent Episodes
Dr Ben Webb
Are you ready to cultivate a healthy brain for a mentally healthy and happy life? Each week, neuroscientist, Dr Ben Webb, and clinical psychologist, Dr Zoe Webb, reveal their best brain and psychological tips, strategies and mindsets to empower women to take to control of their brain health and well-being. Teaching you to how to cultivate a healthy brain and nurture your loved one’s brains by eating the right foods, moving the body, managing medical risks, managing hormonal changes, resting and sleeping, developing a curious mind and staying connected - Better Brain, Better You breaks it all down with new episodes every week.
The brain use more energy than any other part of the body, and its main fuel source is glucose - a type of sugar derived from the food we eat.
What happens to the brain when it is exposed to the excessive amounts of sugar that most people have in their diet?
Well - more is definitely not better!
I unpack why excessive sugar impairs mood, memory and self-control and how to avoid these dangers by satisfying our sweet tooth.
RESOURCES & LINKS:
Register for live online workshop --> Brain Foods to Boost Memory
Can supplements boost your brain health?
Forget about those over-the-counter products that promise better memory.
A recent survey found that about a quarter of adults over 50 take a supplement for their brain health with the promise of better memory and sharper attention and focus.
The problem? There’s no solid scientific proof any of them work.
I break down why most supplements for brain health and memory are a waste of money and what to use instead.
RESOURCES & LINKS:
Live Online Workshop:Eating food for your brain and memory
Hosted by Dr. Ben Webb
Thursday 22nd September, 7pm (BST)
Register for free HERE
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What can you eat to brighten your mood?
Not only is there a relationship between what you eat and your physical health, but there's a direct line to your mental and emotional health as well.
Some foods lift your spirits, while others lead to low mood, anxiety, and troubled sleep.
I share the three best nutrients to include in your diet to boost your mood along with a shopping list to keep your brain working in optimal condition.
RESOURCES & LINKS:
20 Brain Foods to Boost Your Mood, Memory and Thinking
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brainhealth #nutrition #mentalhealth #ology #betterbrainbetteryou
In today’s hyper-connected, fast-paced environment, the challenge more than ever is to have the discipline to slow down.
Taking a “brain break”—relearning how to slow down and go inward—has become increasingly popular.
That’s because meditation, just like exercise, can transform your brain.
As a more mindful individual, you’ll create a more whole, conscious experience with more meaningful connection.
So it really is within your power to change your brain.
Listen to this episode to learn how.
Free Guide: Six steps to a healthier brain
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Stress and anxiety are common experiences for many people.
Work, family issues, health concerns, and financial obligations are parts of everyday life that make us more stressed.
What’s more some people are more likely to become stressed than others.
Minimising the chronic stress of daily life as much as possible is critical for reducing your chances of chronic health conditions like heart disease, anxiety disorders, depression and dementia.
So here are 10 science-backed ways to help you the relieve daily stress in your life.
Test your risk of developing Alzheimer’s and dementia
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The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too. Exercising the brain can improve memory, focus, and daily functionality.
Not only will this help your brain health now, it will also help to prevent the development of brain problems as you get older, like Alzheimer’s disease and dementia.
I breakdown how to incorporate a few simple mental exercises into your daily life to improve your brain health.
Test your risk of developing Alzheimer’s and dementia
Connect with us on social:
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Are you getting enough sleep?
Even if you manage to carve out time in your schedule to get enough sleep, you may have a hard time nodding off, or you may wake up during the night.
You’re not the only one!
Sleep disruption has become something of a hidden public health epidemic in recent years.
You might be surprised to hear that it’s what you’re doing during the daytime that is sabotaging your sleep.
Let’s discuss!
RESOURCES & LINKS:
Free Guide: 12 steps to help you sleep better
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Watch Better Brain, Better You
What makes you age faster?
There’s no escaping ageing – and nor should we feel pressure to look like we’ve escaped it.
But looking much older or younger than your biological age isn’t all down to genetics.
Your lifestyle choices make a real difference to how old you feel and look.
To help you make the right lifestyle choices, I share 9 things that science has revealed accelerates ageing.
RESOURCES & LINKS
Test your risk of developing Alzheimer’s and dementia
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Facebook - Linkedin - Twitter - Instagram
Watch this episode on YouTube
What are you eating that is damaging your brain?
Of all the different parts of the body, the brain is the most vulnerable to the detrimental effects of a poor diet.
Some foods will make your memory and mood worse, and increase the likelihood of developing dementia, so should be avoided at all costs.
I share the 7 worst foods for your brain to cut out of your diet immediately and keep your brain working in optimum condition.
RESOURCES & LINKS
20 brain foods that will boost your memory, mood and thinking
Connect with us on social:
Facebook - Linkedin - Twitter - Instagram
Watch this episode on YouTube
You finally have a few quiet moments to yourself, only to immediately start replaying that negative thought in your mind or worrying whether you’ve got enough time to meet that work deadline next week.
Sound familiar?
Worrying and overthinking are part of the human experience, but when left unchecked they can take a toll on your well-being, and can even increase your risk of certain mental health conditions.
So how can you take control of your thoughts and stop worrying?
I share some simple, science-backed strategies to help you stop overthinking.
RESOURCES & LINKS:
Discover 12 science-backed steps to better sleep.
Watch this episode on YouTube.
Connect with us on social:
Facebook - Linkedin - Twitter - Instagram
What is the best diet plan to keep your brain young?
Forget fad diets that are popular for losing weight, but have no scientific support for their use.
You should try the MIND diet, designed by scientists to focus on food groups that can boost your brainpower and protect you from age-related problems like Alzheimer’s disease.
I breakdown the foods to eat and avoid on the MIND diet and give you a free seven-day MIND diet meal plan.
RESOURCES & LINKS:
Get Free 7-Day MIND Diet Meal Plan
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Want to improve your memory? Get a good night’s sleep.
Forget brain training and crosswords.
Improving your sleep is one of the the best things you can do to stop forgetting and enhance your memory.
I discuss how to use sleep to improve memory and share three science-backed methods to help get to sleep, stay asleep and wake feel rested.
RESOURCES & LINKS:
Discover 12 science-backed steps to better sleep.
Connect with us on social:
Watch Better Brain, Better You PODCAST
Whether you play a musical instrument, are a festival goer or just love listening to your favourite tunes on the radio, many of us instinctively know the effects of music on our mood and energy.
But did you know about the huge benefits that playing and listening to music can have for your brain?
Today, I breakdown the most important emotional and cognitive benefits of music for brain health and mental health.
RESOURCES & LINKS:
Discover your risk of developing Alzheimer’s disease by taking our FREE test.
Watch Better Brain, Better You
When we’re overweight, we know implicitly that it’s unhealthy and we also know that the right diet and exercise should help to shift those extra pounds.
But what about an unhealthy brain? What can we do for our brain when it’s out of shape?
There are some simple science-backed changes you can make to your diet and lifestyle which have immense power to change the way your brain operates.
So today I am going to walk through the five steps you can take to nurture and maintain a healthier brain.
RESOURCES:
Dementia Risk Test
Watch Better Brain, Better You
Feel as though you’re constantly tired and always struggling to catch up? You need to reset your circadian rhythm to meet your brain’s needs and have the energy to do the things you want to do.
The next revolution in healthcare is going to be around living life in tune with our natural rhythms - our circadian cycles.
But what exactly are these circadian rhythms and how can we use them to improve our health and wellbeing?
Listen to this week’s episode to discover how to work with your circadian rhythms to improve your health and well-being.
RESOURCES:
Discover your risk of developing Alzheimer’s disease by taking our FREE test.
Watch Better Brain, Better You
Interoception - our sense of the internal state of our body - is not as well known as “outward facing” senses such as sight, hearing, taste, touch and smell, but it’s turning out to be really important for mental health.
Our sensitivity to the interoceptive signals coming from the different organs in our body determines our ability to control our emotions.
Neuroscience and psychology are developing new techniques that help you “tune in” to your body and alter perception of its interoceptive signals to overcome a host of mental health problems, such as anxiety and depression.
Listen to this week’s episode to discover how to sense the internal state of your body to control your emotions and mental well-being. and body.
RESOURCES:
Six Steps to a Healthy Brain
Watch Better Brain, Better You
Stress is responsible for over 70% of doctor’s visits. It is one of the biggest drains on your energy levels, and a major contributor to sleep loss and mood problems like depression and anxiety.
Stress and anxiety are rampant in today’s world (for many reasons you’re certainly well aware of). But here’s what you may not know…
It turns out that one of the fastest and most powerful ways to get your brain and body out of stress and anxiety isn’t to think your way out of it, but to use your BREATH.
Listen to this week’s episode to discover how to breathe the stress and anxiety out of your brain and body.
RESOURCES AND LINKS
Six Steps to a Healthy Brain
Watch Better Brain, Better You
breathing #brainhealth #midlife
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What if I told you that 80% of your health in old age is up to you, how you live your life.
Your body and brain have inbuilt defence systems against ageing, called “longevity genes” - armed forces that that fight against disease, stress, and ageing.
Research is starting to work out the diet and lifestyle that most effectively turn on these sirtuin genes in humans, which have the potential to reverse ageing.
I distill what we know about how to activate these genes to live longer and reverse ageing into five simple steps that can almost anyone can do.
RESOURCES:
Discover your risk of developing dementia
Watch Better Brain, Better You
Lu et al. (2020) Reprogramming to recover youthful epigenetic information and restore vision. Nature 588, 124-129
Kane, & Sinclair, D.A. (2019) Epigenetic changes during aging and their reprogramming potential. Critical Reviews of Biochemical Molecular Biology 54, 61-83.
Sinclair, DA & Laplante, MD, (2019) Lifespan: Why We Age - And Why We Don't Have to Harper Collins
Yoga is a really effective practice for managing the physical and psychological symptoms that women experience during the perimenopause and menopause.
Menopause yoga uses specially adapted yoga practices with breathing techniques and mindful meditation exercises to help manage menopausal symptoms.
I talk to Menopause Yoga expert and practitioner, Mara Hastings, about the best ways to use yoga and wellbeing to manage your menopause journey.
RESOURCES & LINKS:
You can find Maria and and her yoga practice on facebook and instagram:
Maria Hastings (Instagram)
Bridgford Yoga (Facebook)
Download my FREE Brain-Healthy Foods for Midlife Guide
As humans, we’re designed for social interaction. You might think you’re just laughing and talking, but your brain is actually hard at work laying down new pathways. And science has shown that socialising is critical for good brain health and loneliness is toxic for it.
In today's episode, I discuss:
- why having a good social life is so good for your brain
- why people with strong social ties are less likely to experience cognitive decline
- how to re-engage socially if you’ve lost contact with old friends
RESOURCES & LINKS:
Six step plan for a healthy brain
Watch this episode here
Many women in midlife say that their brain feels like ‘cotton wool’ - that they become increasingly forgetful and find it hard to retain information.
This “brain fog” can make it especially hard to function at work, and concentrate when reading or watching TV.
But when should you worry that something is wrong? Is it just lack of sleep? Is it the menopause? Or might it be the warning signs of dementia?
How can you tell the difference?
Today I want to help you distinguish whether the brain fog and memory problems you are experiencing are due to healthy brain ageing, the menopause or dementia.
RESOURCES & LINKS:
Discover your risk of developing dementia by taking our free "Dementia Risk Test"
Watch Better Brain, Better You
“I’m just so tired” is probably the most common sentence women in midlife say to me on a regular basis. They’ve often had their tiredness dismissed as just ‘the way life is’ or put down to working, motherhood or just age.
Ongoing fatigue and tiredness are not in fact just a symptom of getting older or working too hard.
Fatigue and tiredness are clear warning signals from your brain that it needs re-fuelling. And food is hands down the best way to give your brain the fuel it needs.
So today I want to share the best brain foods to eat to boost your energy levels.
RESOURCES & LINKS:
Download Free Guide: “Brain-Healthy Foods For Midlife”
Watch Better Brain, Better You
How do you create the right sort of environment and relationships to help teenagers become more resilient?
I talk to therapist and parenting expert, Alicia Drummond from Teen Tips, on the skills and traits that teenagers need to develop to become resilient young people.
Join me for a fascinating and practical discussion on how to build resilience in young people with therapist and parenting expert, Alicia Drummond.
RESOURCES & LINKS:
Learn the 4 essential strategies for parenting teenagers by watching our free workshop
Teen Tips
In the next three minutes, 3 people will develop dementia and two of them will be women.
Women may be at much higher risk of dementia when they lose the brain protection of hormones that decline during peri-menopause and menopause.
As hormones like oestrogen protect brain function, can you stop dementia from developing by replacing these hormones lost during menopause?
Join me for today’s podcast episode to discover the answer to: can hormone replacement prevent dementia?
RESOURCES & LINKS:
Dementia Risk Test
HRT and Dementia Prevention Study
As a working parent, how do you find the time, energy and patience to positively engage with and offer the right support for your teenager?
I talk to parenting expert, Anita Cleare, who shares how working parents can switch mindset from work mode to parent mode to deal with the day-to-day challenges of parenting teenagers.
Anita shares lots of practical advice for working parents on the importance of managing their own emotions and mindset as well as navigating the choppy parenting waters of teenage sleep and screen time.
Join me for a fascinating and actionable discussion about the power of a mindset switch for working parents of teens with positive parenting expert, Anita Cleare.
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RESOURCES AND LINKS:
Free How to Parent a Teenage Brain Workshop
Watch Better Brain, Better You
Connect with Anita Cleare
The Work-Parent Switch: How to Parent Smarter Not Harder
Why can’t you lose weight? You’ve cut out the fast food, revamped your diet and started exercising. But the numbers on the scales haven’t budged at all. What's going on?
Diets don’t work because you brain controls your body weight. So whenever your weight changes too much, your brain will step in to push it back to what it thinks is the correct weight for you. And you might not like the same weight your brain prefers. Most of us don’t!
To lose weight you need to make you brain more comfortable at a lower weight. Today, I’ve got seven brain hacks that will help you lose weight by shedding stubborn belly fat and none of them involve restrictive dieting.
RESOURCES & LINKS:
Download Free Guide: “Brain-Healthy Foods For Midlife”
Watch Better Brain, Better You
I know there’s a lot of stuff going on in your life right now. The endless to-do list, balancing home, work life, parenting and caring responsibilities. So it’s understandable if your happiness has taken a backseat.
Today, we’re gong to change all that by giving you the secret ingredients that science has shown will help you live a happy midlife. Not only will these scientifically tested happiness hacks have a positive effect on you, they will also have a huge influence on those closest to you.
Join Dr. Ben Webb to learn the 10 scientific secrets of midlife happiness.
RESOURCES & LINKS:
Download Free Guide: “Brain-Healthy Foods For Midlife”
https://www.ologyonlinecourses.com/brainfoods
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Watch the Better Brain, Better You PODCAST here: https://www.youtube.com/c/ologyonline
Worried about the amount of time your teen is gaming? You’re not alone! 9 out of 10 parents say teens spend too much gaming. But what is too much gaming? When does gaming become unhealthy or even addictive? And what can parents do to support teens who are problem gamers? We answer all these questions today in a brutally honest interview with Patrick Foster, a former professional cricketer and school teacher whose life was shattered by a pathological gambling addiction that brought him to the verge of taking his own life. After a long journey through recovery and rehab, Patrick now uses his lived experience of problem gambling to help young people and their parents who may be experiencing similar difficulties or who are unaware of the potential pitfalls and dangers of gaming and gambling.
RESOURCES & LINKS:
Free Checklist: “9 Signs Your Teen is Addicted To Gaming”→https://www.ologyonlinecourses.com/gaming
Might Bite: The Secret Life of a Gambling Addict by Patrick Foster - https://www.bloomsbury.com/uk/might-bite-9781472992130/
Epic Risk Management - https://www.epicriskmanagement.com/
The effects of trauma early in life can influence adult life in many different ways - impacting our sense of self, the way we communicate, and how we form relationships. Developing more self-awareness of our behaviours in adult life can help to undo the harm of childhood trauma. So, if you’re caring for a young person who has experienced childhood trauma or you’re living with the consequences of childhood trauma as an adult, I want to show you the different ways in which childhood trauma can manifest in adult life and relationships.
In this episode, you’re going to learn how childhood trauma manifests in adult life to influence:
- The patten and type of relationships we have as an adult
- Our social, emotional and financial dependance on partners
- How we manage conflict and compromise in relationships
- The way in which we take care of our wellbeing in relationships
RESOURCES & LINKS:
Watch Workshop: “Rewiring The Brain to Heal Trauma” Free Workshop: https://www.ologyonlinecourses.com/healtrauma
Most women say that they “lack the knowledge” or feel “unprepared” for peri-menopause - the transition into menopause, which is when a woman’s periods stop and she comes to the end of her reproductive life. Although every woman’s peri-menopause is different, there are many common features. So today I want to talk through the symptoms you will experience during peri-menopause so you know exactly what to expect and how you will feel.
In this episode, you’re going to learn:
- What is peri-menopause and the signs that it is starting
- What a menstrual cycle and period looks like in peri-menopause
- Common peri-menopausal symptoms and how to deal with them
RESOURCES & LINKS:
Download Free Guide: “Brain-Healthy Foods For Midlife”
https://www.ologyonlinecourses.com/brainfoods
What you choose to eat in midlife creates either an environment that nourishes your brain and nurtures your mental health or an environment that damages your brain and creates mental health problems. Today, I am going to unpack why eating a brain-healthy diet in midlife is the most important thing you can do to sharpen your thinking, boost your memory and improve your mood. And walk through the top ten foods that will nourish your brain and take good care of your mental health.
In this episode, you’re going to learn:
- Why eating a brain-healthy diet in midlife sharpens your thinking, boosts your memory and improves your mood
- Top 10 foods to eat in midlife that will nourish your brain and nurture your mental health
- Foods to cut out of your diet in midlife to protect your brain and mental health
RESOURCES & LINKS:
Download Free Guide: “Brain-Healthy Foods For Midlife” Free Guide https://www.ologyonlinecourses.com/brainfoods
Midlife can be a tumultuous time for many women. The words ‘midlife crisis’ can put a negative spin on this period. But it doesn’t have to be all bad. It can be an opportunity to reevaluate your life. It’s the chance to pause and spend time and energy figuring out what’s meaningful to you. So I want to share the signs you are experiencing a midlife crisis and give you six ways to manage it— and become happier and more fulfilled in the process.
In this episode, you’re going to learn:
- The differences between a midlife crisis for men and women
- The signs you are experiencing a midlife crisis
- Six steps to help you manage a midlife crisis
RESOURCES & LINKS:
Download free guide “6 Steps to a Healthy brain” HERE: https://www.ologyonlinecourses.com/brainhealth
Your teen’s stopped talking to you. They shut themselves away in their room for hours at a time. Any response you do get is an angry one-word answer along with some annoyed eye-rolling. Take a deep breath. Pulling away from parents is a normal part of development during adolescence. Whether you should be worried or not really depends on why your teenager has stopped talking. In today’s episode, we look at the reasons why teens won’t talk to their parents and how to get through to teens who have shut down.
In this episode, you’re going to learn:
- Why teenagers won’t talk to their parents
- Why parents need to stay connected to teens
- How to talk to teens who have shut down
RESOURCES & LINKS:
Download free guide “5 Secrets to Communicating with Teenagers” HERE: https://www.ologyonlinecourses.com/5secrets
When we go through trauma, our brains don’t function like they normally do. We shift into survival mode. Our brains direct all our mental and physical energy toward dealing with the immediate threat until it’s resolved. But it’s not only our brains that remember our trauma(s). Today, I discuss how unprocessed trauma can also get "stuck" or "stored" in our bodies and share some safe and effective ways of releasing these traumatic experiences from our body.
In this episode, you’re going to learn:
- The primary response of the brain and body to trauma
- What’s happening in the body during and after a traumatic experience
- How unprocessed trauma can be released when it gets ‘stuck in the body
RESOURCES & LINKS:
Watch free workshop “Rewiring The Teenage Brain To Heal Trauma” HERE: https://www.ologyonlinecourses.com/healtrauma
As a parent of a teen, I am sure you do everything you can to help your teenager make good decisions, provide them with guidance, reflect on how that situation made you feel as a teenager. You think you have set your teenager up for success. So why does your teenager ignore all of your advice and go and do exactly what they were going to do anyway? Well, in today’s episode, I explain the brain reasons why teenagers think they know everything and parents know nothing.
In this episode, you’re going to learn:
- Why teenagers often ignore parents’ advice
- The brain reasons why teens think they know everything
- Why teens need additional parental support with making decisions
RESOURCES & LINKS:
Watch our free workshop “How to Parent a Teenage Brain” HERE: https://www.ologyonlinecourses.com/workshop
Most people don’t give their brain health the attention it needs — until it’s too late. Currently, if you live to 85, you have a 50/50 chance of developing dementia. That’s the flip of a coin! So how can you start looking after your brain to avoid disorders like dementia? A good place to start would be to adopt a functional medicine approach to your brain health. I talk to functional medicine practitioner, Dr Sarah Davies, about the huge benefits of functional medicine for your brain - using prevention rather than pills to treat disorders, like Alzheimer’s, chronic fatigue, multiple sclerosis and Parkinson’s, which conventional medicine has written off as untreatable.
In this episode, you’ll learn:
- Why dealing with the root cause of a brain problem rather than the symptoms will produce better outcomes
- How functional medicine is being successfully used to prevent and reverse Alzheimer’s disease
- The advantages of functional medicine for treating complex conditions, like chronic fatigue, Parkinson’s, multiple sclerosis and dementia
RESOURCES & LINKS:
Register for our FREE dementia prevention masterclass: “How to rewire your brain to prevent dementia” HERE
Dr Sarah Davies’ Functional Medicine Clinic - https://drsarahdavies.co.uk/
By the time we reach midlife, we all have some of the brain disease that causes dementia, but only some of us will go on to experience the symptoms of cognitive decline later in life. Why is that? The truth is dementia doesn’t suddenly appear. In fact, the seeds for dementia are sown inside your brain years, even decades before you will ever experience any symptoms. Today, I breakdown your risk of mental decline in midlife and what it tells you about your chances of going on to develop dementia.
In this episode, you’re going to learn:
- The mental decline in midlife which can lead to dementia
- What reduces your chances of mental decline in midlife
- What increases your risk of mental decline in midlife
RESOURCES & LINKS:
Register for our FREE dementia prevention masterclass: “How to rewire your brain to prevent dementia” HERE: ologyonlinecourses.com/masterclass
Rangevaare, M.J. et al. (2022) Predictors of Incident Mild Cognitive Impairment and Its Course in a Diverse Community-Based Population. Neurology. 98 (1) https://n.neurology.org/content/98/1/e15
A new year often signifies a fresh start for many people - setting health and wellness resolutions. But, more often than not, these goals are unsustainable, leading most people to break their resolutions within a few weeks. To break that cycle of making the same resolutions year after year that you never keep, it’s important to make resolutions that not only improve your health, but are sustainable. Here are 10 New Year’s resolutions you can actually keep. I hope you have a healthy and happy New Year!
In this episode, you’re going to learn:
- 10 healthy ways to improve your physical, emotional and brain health
- Sustainable resolutions that you can follow for the rest of your life
- How to create a healthier relationship with food, body and mind
RESOURCES & LINKS:
Register for our FREE dementia prevention masterclass: “Rewire your brain to reduce your risk of dementia” HERE: ologyonlinecourses.com/masterclass
Maintaining a healthy brain during your life is your most important goal for your health now and longevity going forward. If you don’t look after your brain now, you put yourself at higher risk for developing brain diseases that cause dementia. To help you get started, I share 5 lifestyle practices to preserve optimal brain, mental and cognitive function and avoid diseases that will affect your normal brain function and behaviour later in life.
In this episode, you’re going to learn that:
- Exercise causes physical changes to your brain that enhance well-being
- Every bite of food you eat either depletes or nourishes your brain.
- Learning new things builds extra capacity into your brain.
- Having a strong social circle slows down mental decline
- Sleep is essential for your mental, emotional, and physical well-being.
RESOURCES & LINKS:
Register for our FREE dementia prevention masterclass: “Rewire your brain to reduce your risk of dementia” HERE: ologyonlinecourses.com/masterclass
From hot flushes to low mood to insomnia to forgetfulness, many of the foreign feelings that women experiences during menopause are caused by changes happening inside the brain. Today, I breakdown the different brain symptoms of menopause, why they put women at higher risk of dementia, and what can be done to do mitigate this risk.
In this episode, you’re going to learn:
- The brain symptoms that women experience during menopause.
- Why menopausal brain symptoms make women more susceptible to Alzheimer’s disease.
- The benefits of hormonal therapy for menopausal brain symptoms and dementia prevention.
RESOURCES & LINKS:
Register for our FREE dementia prevention masterclass “Rewire your brain to reduce your risk of dementia” HERE: ologyonlinecourses.com/masterclass
The transition from childhood through adolescence to adulthood is not an easy journey for teenagers or parents. Learning how the teenage brain operates can really help parents to understand a teenager’s mood and behaviour. So I want to share 7 things you should know about a teenager’s brain to empower you as a parent and help your teenager on their journey through adolescence.
In this episode, you’re going to learn:
- Why a teenager is biologically programmed to strive for independence, take risks and sleep more than you do as an adult
- Even though a teen looks like and adult, it doesn’t mean their brain works the same way
- How you can help a teenager’s rapidly developing brain by supporting the right behaviours
RESOURCES & LINKS: Watch our free workshop “How to Parent a Teenage Brain” HERE: https://www.ologyonlinecourses.com/workshop
You might wonder why you aren’t as happy and fulfilled as you thought would be in midlife. Well, it turns out that midlife is a melting pot of lifestyle and hormonal changes that can affect your mental and physical well-being. Today I talk to Claire and James Davis, The Midlife Mentors, on why in midlife you should be looking forwards to a better quality of life, not backwards. In a wide-ranging interview, we discuss how awareness about your lifestyle followed by small changes to your mindset and daily practices can create a happy and healthy second act.
In this episode, you’re going to learn:
- Why awareness of your lifestyle precedes any positive change to your physical and mental well-being
- The six lifestyle pillars that support a happy and healthy midlife
- The importance of aligning your lifestyle with the hormonal changes that happen in midlife (to women and men!)
RESOURCES & LINKS:
The Midlife Mentors - https://themidlifementors.com/
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
Mention brain fog to your doctor and you’re likely to be met with a dismissive tone and told that it isn’t a real condition. But if you describe brain fog to your friends, they’ll know exactly what you mean: fuzzy thinking, difficulty concentrating, trouble finding the right word, feeling like your brain has slowed down. I discuss the common symptoms of brain fog in midlife and how to get rid of the fogginess by creating new healthy sleep, stress, eating and exercise habits.
In this episode, you’re going to learn:
- The common symptoms of brain fog in midlife
- How to get rid of brain fog and boost your brain health
- How to create new healthy sleep, stress, nutrition and exercise habits
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
Whether you’re completely new to meditation or an experienced practitioner, I’m sure you’ve heard about the benefits of this ancient practice for relaxation and self-awareness. But do you know about the huge boost that meditation can give to your brain? I break down the mood-boosting, stress-reducing, attention-focusing and many biological benefits of meditation for your brain health and mental health. Meditation cultivates a more resilient brain that contributes a greater sense of well-being, slows down brain ageing, alleviates mental stress, and promotes healthy sustained focus.
In this episode, you’re going to learn:
- How meditation creates a more resilient and flexible brain that slows the ageing process
- How meditation improves well-being by boosting your mood and reducing stress
- How meditation gives you healthy focus and attention in home and work life
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
Exercise causes physical changes to your brain that invigorate thinking, reasoning, memory and mood. Your brain receives positive benefits every time you put on your trainers and move away from the sofa. I breakdown how exercise keeps the brain young and what exercises women should be doing before and after menopause to enhance their well-being and safeguard against future dementia.
In this episode, you’re going to learn:
- How exercise keeps the brain young, enhances thinking, memory, mood, and safeguards against future dementia
- The type of exercise women should be doing before and after menopause to enhance their brain health and well-being
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
The demands placed on women during midlife create a perfect storm for stress and mental health challenges. But do you know how toxic uncontrolled stress can be? It is literally shrinking your brain. But here’s the good news: there are simple ways to effectively manage your stress levels so that they never get to a point where you find yourself crippled by it. In this episode, I show you why uncontrolled stress during midlife is so toxic for your brain and give you some neuroscience-backed stress-busting exercises to prevent you causing further brain damage.
In this episode, you’re going to learn:
- Why and how stress shrinks your brain in midlife
- Neuroscience-backed exercises to reduce midlife stress
RESOURCES & LINKS:
Download our FREE Stress-Busting Guide, “9 Micro-Habits to Reduce Stress in Midlife", HERE: https://www.ologyonlinecourses.com/microhabits
Do you have trouble sleeping? Can’t get to sleep or wake up in the middle of the night and then can’t get back to sleep. You’re not alone. Most people in midlife have trouble sleeping. I want to give you four scientifically proven methods to help you sleep better in midlife and specific steps that you can take to make it easier to fall asleep, stay asleep and wake-up well-rested. Adopting these methods will not only help you get a full complement of sleep every night, it will also improve your memory and mood, and reduce your risk of developing Alzheimer’s disease.
In this episode, you’re going to learn:
- Four scientifically proven methods to help you sleep better in midlife.
- A step-by-step sleep plan to to make it easier to fall asleep, stay asleep and wake-up well-rested.
RESOURCES & LINKS:
Download our FREE Sleep Better Guide “12-step plan for better sleep in midlife HERE: https://www.ologyonlinecourses.com/sleepbetter
Many of us get more forgetful as we get older. Most people need a bit longer to remember things, get distracted more easily or struggle to do some tasks as well as they used to. This may become more noticeable when we reach middle age, during our 40s, 50s and 60s. These changes are completely normal, but can be frustrating and many people worry that they’re the early signs of dementia. So, in this episode, I unpack what healthy ageing looks like and how it's different from the mild mental decline and memory loss that precedes some forms of dementia, and different from dementia itself.
In this episode you’re going to learn:
- What healthy ageing is and how the brain changes as we get older.
- What mild cognitive impairment is and how it’s different from healthy ageing.
- What dementia is and how it’s different from healthy ageing.
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
How familiar are you with your teen's alcohol and drug habits? Perhaps they don’t touch them…By 15 more than 70% of teenagers have tried alcohol and the numbers keep on rising as they get older. Binge drinking typically begins around thirteen and peaks at eighteen years old. Cannabis is by far the most commonly used drug with almost half of teenagers saying they have tried it at least once. In this episode, I share why teens drink and take drugs, how it affects their brain, and ten strategies to educate teenagers about drinking and drug use and help them with substance abuse.
In this episode you’ll learn:
- How parents and their friends influence a teenager’s relationship with alcohol and drugs
- How alcohol and drugs change the structure and function of a teenager’s developing and vulnerable brain
- 10 strategies for educating teenagers about drinking and drug use and stopping them from substance abuse.
RESOURCES & LINKS:
Watch our FREE parenting workshop “How to Parent a Teenage Brain HERE: https://www.ologyonlinecourses.com/workshop
People are being diagnosed younger and younger with Alzheimer’s disease. Even if you don’t show any Alzheimer’s symptoms, the silent brain signs can already be in place as early as your thirties or forties. Currently, we don’t have a meaningful treatment for a disease that affects someone worldwide every three seconds. So what can we do to deal with this Alzheimer’s epidemic? Today, I talk to certified nutrition specialist, Amy Berger, about how fuelling the brain with the right foods can reduce your risk of Alzheimer’s disease from ever developing. We have a fascinating discussion about the causes of Alzheimer’s disease, the importance of low carbohydrate and ketogenic diets for the brain, and how to prevent Alzheimer’s disease through dietary and lifestyle changes alone. —-
RESOURCES & LINKS: The Alzheimer’s Antidote: https://www.amazon.com/Alzheimers-Antidote-Low-Carb-High-Fat-Cognitive/dp/1603587098
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
AMY BERGER’S BIO: Amy Berger, MS, CNS, is a U.S. Air Force veteran and Certified Nutrition Specialist who specializes in helping people do “Keto Without the Crazy.” She has a master’s degree in human nutrition and writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, diabetes, thyroid function, and more. She has presented internationally on these issues and is the author of The Alzheimer's Antidote, The Stall Slayer, and End Your Carb Confusion.
CONNECT WITH AMY AT:
Blog: http://www.tuitnutrition.com/ YouTube: Tuit Nutrition - https://www.youtube.com/channel/UCmDz-SYYhoerycynsCm7L8g/videos Twitter: @Tuit Nutrition - https://twitter.com/TuitNutrition Online courses: http://adaptyourlifeacademy.com/ Patreon: https://www.patreon.com/tuitnutrition #Alzheimers #brainhealth #ology #betterbrainbetteryou
CONNECT WITH OLOGY AT: Blog: https://www.ologyonlinecourses.com/blog Podcast: https://www.ologyonlinecourses.com/podcasts/better-brain-better-you Facebook: https://www.facebook.com/ologyonline Linkedin: https://www.linkedin.com/company/ology-online-courses-ltd Twitter: https://twitter.com/ologyonline Instagram: https://www.instagram.com/ologyonline
Women experience three reproductive stages in their lives - puberty, pregnancy, and perimenopause - that change their brain in unique ways. These three critical stages in a woman’s reproductive life are accompanied by huge hormonal changes that have huge effects on her brain. I share how a woman’s brain changes during each of these stages and what she can do to protect her brain health now and for the rest of her life.
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
Trauma can actually make you feel more resilient and leave you better equipped to tackle future challenges. In the field of psychology, we refer to this phenomenon as post-traumatic growth. Although post-traumatic growth often happens naturally, without therapy or other interventions, it can be facilitated using five growth strategies: through education, emotional regulation, disclosure, narrative development, and service. I discuss how to use these five strategies to start growing after trauma. You can emerge stronger yourself. And you can help and support others to emerge stronger by encouraging introspection and curiosity, actively listening, and offering compassionate feedback.
—-
RESOURCES & LINKS: Register to watch FREE Healing The Traumatised Brain Workshop HERE: https://www.ologyonlinecourses.com/healtrauma
One of the biggest issues for parents of teens is figuring out what’s “normal” teenage behaviour and when their child might need some extra support. I talk to parenting expert, blogger, podcaster and influencer, Helen Wills, about how parents can support teenagers through the many different challenges that they face during adolescence. We also touch on another big issue for midlife mums, which can be just as confusing and challenging as parenting a teenager: noticing the signs of and managing the symptoms of menopause.
—-
RESOURCES AND LINKS
Watch our FREE WORKSHOP “How to Parent A Teenage Brain" HERE: https://www.ologyonlinecourses.com/workshop
Helen Willls Blog - https://actuallymummy.co.uk/
Teenage Kicks Podcast - https://actuallymummy.co.uk/welcome-to-the-teenage-kicks-podcast/
When our children begin the slow transition to adulthood, many of them struggle more with anger. It’s important to keep in mind that anger is not the problem - it’s a symptom of a deeper problem or challenge. When we have a deeper understanding of what ramps up rage, particularly spontaneous or irrational anger for our teens, we can better support them during this turbulent and confusing time. I explain why teenagers can be so angry and how to deal with their emotional outbursts without shouting, shaming or punishing them.
RESOURCES AND LINKS
Watch our FREE WORKSHOP “How to Parent A Teenage Brain" HERE:
https://www.ologyonlinecourses.com/workshop
Anyone who has ever gone on a run will be familiar with that "runner's high” feeling - that euphoric sense you get after a jog where you feel on top of the world. That post-workout good mood isn't just anecdotal: research has consistently shown that, in addition to physical health benefits, exercise boosts your mood and happiness. I breakdown why exercise is such a powerful mood-booster and how it can make you happy now and in the long-term.
RESOURCES & LINKS:
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE:
https://www.ologyonlinecourses.com/brainhealth
How you act and behave as a parent or carer has a massive influence over your teenager’s attitudes, behaviour and choices. I breakdown why parents are the most important role models for teenagers and how they can be a positive role model in their life. Role modelling works in relation to virtually everything – from how you handle emotions such as frustration and anger, to how you respect and relate to other people, to how you cope with stress and difficulties, to eating patterns and exercise, even to how you look after yourself. ---
RESOURCES AND LINKS
Watch our FREE WORKSHOP “How to Parent A Teenage Brain" HERE:
https://www.ologyonlinecourses.com/workshop
All women experience the menopause. Yet many women and health professionals still don’t fully understand the signs and symptoms of peri-menopause and menopause or know how to best treat them. I have a really important and wide-ranging discussion with GP and world-leading menopause specialist, Dr Louise Newson, about how to prepare for, monitor and manage the peri-menopause and menopause.
RESOURCES & LINKS
Dr Louise Newson’s new book, ‘Preparing for the Perimenopause and Menopause’ is available to buy from 26th August, 2021.
https://www.penguin.co.uk/books/443/443200/preparing-for-the-perimenopause-and-menopause/9780241504642.html
Balance Menopause App - https://balance-app.com/
Dr Louise Newson - GP and Menopause Specialist https://www.menopausedoctor.co.uk/
Do you think your genes are your destiny? Once you’ve inherited the “Alzheimer’s gene” then that’s it, you will get dementia and there’s nothing you can do about it! It is time to change your assumptions. The way you live your life can actually change your genetic makeup. Your lifestyle choices - the foods you put in your body, the chemicals you are exposed to, how active you choose to be, even the type of people you choose to spend time with - can switch off and switch on different genes to change the destiny of your brain health. —-
RESOURCES & LINKS
Download our FREE Brain Health Guide “6 Steps to a Healthy Brain HERE: https://www.ologyonlinecourses.com/brainhealth
Comedy and mental health don’t seem like natural bedfellows, but there is really good evidence that laughter triggers the release of endorphins boosting our mood and mental well-being. I talk to comedian and mental health ambassador Juliette Burton about the relationship between comedy and mental health and how she’s using her stand up shows to educate the world about mental health.
RESOURCES & LINKS
Download our FREE “Parent’s Guide To Teenage Depression” HERE: https://www.ologyonlinecourses.com/depressionguide
Juliette Burton’s Website - https://www.julietteburton.co.uk/ - find out about upcoming shows and how to book Juliette.
Addiction treatment is failing worldwide because it deals with the effects of addiction which is addictive behaviour, rather than the actual the cause of the addiction which is childhood trauma. I discuss why addiction is an attempt to deal with the pain of childhood trauma and the path to recovery starts with reconnection with your true self. By restoring the connections with your body and the emotions you lost as a child you can start the process of recovery.
Your brain is shrinking, costing you memories and mental sharpness. Brain shrinkage is closely related to symptoms of ageing, including mental decline, cardiovascular disease, obesity, diabetes, and even poor sleep habits. You may be able to prevent brain shrinkage by adopting healthy lifestyle habits that boost your brain’s vulnerabilities. For example, lowering blood pressure, lowering your blood sugar, improving sleep can help to stop brain shrinkage and improve your chances for a long, mentally fit life.
Swimming is an excellent cardiovascular exercise that strengthens your heart and circulatory system. But it also really benefits your brain and mental health. It encourages the brain to release brain chemicals that elevate your mood and repairs damage to brain cells and grows new ones to improve your memory. Cold water swimming triggers the release of a ‘cold-shock’ protein that slows down the onset of dementia. So swimming in water builds and repairs your brain while your worries drift away.
Experiences from decades ago still affect how you think, feel and behave today. Traumatic events and experiences that you endured early in life as a child or teen have a lasting effect on your emotional wellbeing as an adult. Childhood trauma takes many different forms, including abuse and neglect. And almost a third of young people in the UK experience trauma that doubles their risk of experiencing mental health challenges later in life. I discuss how childhood trauma filters through into adulthood to change the way you behave and impact your mental health in midlife.
Emotional ups and downs are are a normal part of adolescence, making it difficult for parents to distinguish between normal teenage moodiness and mental health struggles. Teens might not always be able to articulate what they’re going through, and they might not want to talk to parents about it. So how can parents support a teenager’s mental well-being? I share how parents can make themselves available and what they should say to teens to support difficult feelings and mental illness.
Download our FREE “Parent’s Guide To Teenage Depression” HERE: https://www.ologyonlinecourses.com/depressionguide
Wet towels left in their wake, a sea of strewn clothes where there once was carpet, plates of food festering under the bed…why are teenagers so messy? A teen’s untidiness is a real bugbear for many parents and can be the source of ongoing conflict in many families. I explain why a messy bedroom is an easy, safe way for a teenager to declare their independence. And the protracted process of rewiring their brain during adolescence means that they won’t notice the mess for most of the time they're living with you. Arguing with them won't change that, but setting a few simple family rules can make things a little easier.
When a child experiences neglect or abuse early in their life, it has a devastating impact on their physical, mental and emotional development. I discuss how trauma during early childhood changes the brain and why the teenage years are an ideal window of opportunity to rewire a traumatised brain by providing a child with the experiences and opportunities that they missed out on earlier in life.
The Mediterranean diet is perfectly suited to women’s health. Partly due to the beneficial effects on the heart, it’s also good for a woman's brain. Women who follow the Mediterranean diet have younger looking brains but, unlike women who eat a western diet, show no early brain signs of Alzheimer’s disease, and experience fewer and milder menopausal symptoms. I share a simple step-by-step diet plan with the right intake of nutrients to help women keep their brain young, reduce menopause symptoms and protect them against dementia.
Get our FREE GUIDE “12 Brain Foods To Boost your Memory, Mood and Thinking" HERE: https://www.ologyonlinecourses.com/brainfoods
What happened to the sweet little girl who you’ve loved and nurtured for more than decade? Who is this irrational, untidy and moody young women living in your house, who seems to find everything about you so embarrassing?
I have a really interesting and wide ranging discussion with parenting columnist, Lorraine Candy, about how to survive the challenges of parenting teenage girls. We cover topics ranging from why teenage girls are so mean to mums, how to connect with teens, dealing with their untidy bedroom, picking your battles, managing screen time, to being a mother during menopause.
Lorraine's new book, ‘Mum, What’s Wrong With You?': 101 Things Only Mothers of Teenage Girls Know, is available to buy from 10th June, 2021.
podcast website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
The menopause opens a new chapter in a woman’s life that can take her on roller coaster ride of foreign feelings, lasting easily a decade or more. From hot flushes to low mood to insomnia to forgetfulness, menopause can be deeply distressing for many women. I look at the impact of fluctuating hormones on a woman’s brain health and how to manage well-being during menopause.
It’s hard for people to feel hopeful in these uncertain times. But having hope for the future helps to build resilience and gives people the will, determination, and sense of empowerment to tackle their mental health challenges. I talk to Jonny Benjamin, a mental health campaigner, about his truly extraordinary story and new book, ‘The Book Of Hope’. Jonny was 20 and standing on the edge of Waterloo bridge about to jump. A passer-by, a stranger, noticed his distress and took the time to talk to him. It was a moment of kindness and compassion that change the course of his life. His new book, which brings together 101 different voices on overcoming adversity, similarly aims to inspire acceptance, compassion, courage, resilience, kindness and, most importantly, hope in people facing their own mental health challenges.
You probably expected to get some attitude when your child arrived in the teenage years. But the constant eye-rolling, emotional outbursts and “You are so embarrassing” comments may be harder to handle than you imagined. In this episode, I discuss why a teenager’s life is so full of emotions and angst and how to cope with their emotional highs and lows.
Do you enjoy a glass of wine to wind down after work or a cocktail (or four) to loosen you up in social situations? You’re not alone! Last year, more than 80% of us reported that we drink alcohol on a regular basis with heavy drinking increasing by more than 40% in women. I discuss the impact that alcohol can have on your brain and mental health, and how to manage your relationship with the most socially acceptable and accessible drug on the market.
Imagine it was possible to successfully treat depression without needing to take any form of antidepressant drug. Today I talk to therapist, Nic Saluppo, about his incredible journey to heal his own depression without using medication. Nic experienced psychological trauma as a child that led to severe depression as an adult. But he has managed to cure his depression for good - naturally, and after 9 years - by learning to experience the feelings he had been suppressing from his childhood.
Welcome to Better Brain, Better You. We are neuroscientist Dr Ben Webb and clinical psychologist Dr Zoe Webb. On this podcast we help people of all ages to cultivate a healthy brain for a mentally healthy and happy life. So come and join us to build a Better Brain, for a Better You. We release weekly episodes for brains of all ages.
From getting drunk at a party, to stealing your clothes, to Xbox gaming into the early hours, teenagers often make bad decisions. I breakdown why teenagers make misguided decisions and how parents can help them to learn good decision-making skills. Teenagers will often express quite clearly why certain behaviours and actions are not desirable. But put them in a situation where they feel pressure, stressed, or are seeking attention from their peer group, they will start to make poor decisions. And to make matters worse, teenagers are guided by a brain that can’t access information that could improve these decisions.
Why are women twice as likely as men to develop Alzheimer’s disease? I discuss some important differences in the way women's brains age and how this increases their risk of developing Alzheimer’s disease. It’s not that a female brain is fundamentally different to a male brain. But there are some really important differences in the way a female brain responds to hormonal changes at different stages of life that drives brain ageing in women, significantly increasing their risk of developing Alzheimer’s.
Ever wondered why you feel low or lethargic after eating certain foods and invigorated and energised after eating others? I breakdown why certain foods affect your mood and how simple changes to diet can improve your mental health. When we eat foods high in refined carbohydrates and trans fats and don’t look after our gut health it has detrimental effects on our mood and mental health. Whereas traditional diets high in vegetables, fruits, unprocessed grains, fish and seafood lower the risk of developing depression and enhance mental wellbeing.
podcast website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
Ever offered up what you thought was an inspirational solution to you teenager’s problem, only for it to be dismissed as annoying, irrelevant or even stupid. I breakdown why teenagers don’t want parents' advice and prefer a sounding board not a solution. When we offer a solution too quickly, teenagers often feel like we’re not really listening to them or understanding what they’re going through. And it turns out that listening and understanding is what teenagers really want.
Podcast website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
We often give teenagers a hard time for being impulsive, emotional outbursts, taking risks, too much screen time, or just because they can’t get out of bed in the morning. Today I want to talk about a teenage super-power: their extraordinary capacity for learning. The growth of new brain connections and shedding of unused ones make teens sensation-seeking, learning machines. They learn much faster than adults and what they learn is retained for longer. This make the teen years the ideal time to identify a child’s strengths, invest in them, and support their emerging talents.
Why are teenagers susceptible to depression? And what can they do to thrive and be emotionally healthier? The teen years are characterised by three converging events that are a window of risk for developing depression.
First, puberty brings dramatic changes that completely remodels their brain. Second, they gradually become better at self-regulation. Third is the intense series of social changes that happen as they transition into independence.
The teenage brains flexibility to adapt and adjust is what makes teenagers highly susceptible and vulnerable to disruption by these events. Unusual, very intense or traumatic stress events in the teenage years can have a bigger and more lasting impact on mental health than if the same kind of events happen later in life as an adult.
But these same changes and dynamics that make the teenage years a window of risk are also a window of opportunity. With the right support and brain scaffolding to develop coping skills, these challenges can also be deeply enriching and boost their brain health and resilience.
podcast website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
What if we could predict when you’re going to get Alzheimer’s disease and you could do something now to stop the development of this brain disease? Today I want to show you why the sleep you’re having right now tells you both when and how fast Alzheimer’ disease is developing inside your brain and how the right sort of sleep can stop the symptoms from developing.
podcast website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
Do you forget why you went upstairs? Fail to put a name to a familiar face? We’ve all done it. And, as we get older, we often worry that these small memory mistakes will lead to dementia. Today I share why dementia is not an inevitable part of ageing and how to change your lifestyle to prevent the symptoms of dementia from appearing.
Podcast Website: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter and instagram
As we move towards easing restrictions in the UK, many of us feel anxious about what life after lockdown will look like. In this episode, I explore how we can can overcome these mental health challenges and readjust to another 'new normal' as lockdown restrictions are lifted. Now that we have a roadmap out of lockdown, the gradual easing of restrictions brings much-anticipated opportunities to see family, play sport, resume contact with friends in the real world or get back to work that we value. But for many of us, even the happy, much longed-for changes can be difficult for our mental health. Podcast Page: ologyonlinecourses.com/podcast; follow us @ologyonline facebook, twitter and instagram
Do you feel your memory and thinking are not as good as they used to be? That your brain is slowing down as you get older? I share how exercise can reduce both your brain age and risk of developing dementia. Ageing shrinks the brain, affecting memory and thinking, even in healthy older adults. But slowing down this process could be as simple as regularly going for a run or doing an aerobics class. Listen to this episode to learn how to use exercise to slow down the mental decline caused by brain ageing.
Podcast page: https://www.ologyonlinecourses.com/podcast; follows us @ologyonline on facebook, twitter and instagram
Do you worry that your teenager is smoking cannabis, drinking alcohol, having sex or getting in with the wrong crowd? I discuss why teenagers take risks and share my top tip for managing their risky behaviour. Risky behaviour has been the hallmark of adolescence for millennia, but today’s world perhaps poses greater challenges than at any point in human history. Increased access to stressful, inappropriate, even dangerous information on social media and the internet is part of every teen’s life. But novelty seeking and risk-taking behaviour are actually an important and healthy part of adolescence. They help teenagers to develop autonomy and start living lives independent of their parents. Podcast Page: https://www.ologyonlinecourses.com/podcast; follow us @ologyonline on facebook, twitter, and instagram
Do you want to improve your emotional fitness? I am going to show you how you to train emotional muscles and exercise feelings to build your emotional fitness. Just like going to the gym or going for a run to keep physically fit, our emotions and feelings need regular exercise to build emotional fitness. Emotional fitness is vital for a sense of wellbeing, physical health and mental resilience. Emotionally healthy people feel in control of their emotions and feel the appropriate feelings at the right time to help them cope with life’s challenges.
Do you want to get your teenager to talk to you? I share my top tips on how to communicate with teenagers so they’ll talk to you more and help you stay connected with them.
During the teenage years, children try to pull away from their parents and assert their own independence. This is a completely normal part of their development as they move towards becoming an independent, emotionally regulated adult. But it’s vitally important that parents stay connected with teenagers during this period because they still need guidance, support and comfort, even if they have a funny way of showing it.
Listen to this episode to learn the best strategies for communicating with your teenager. And don’t forget to register for our Free “How To Parent The Teenage Brain” live workshop: https://www.ologyonlinecourses.com/parentworkshop
Why are teenagers so emotional? Have they lost their minds? And shouldn't they just grow up? Today I’m going to bust some common myths about teenagers, and share the actual purpose of the teenage brain.
Two massive changes are happening in the teenage brain, which adults can support and teenagers can use to help their brain develop optimally. Listen to this episode to learn the truth about the teenage years.
And don’t forget to sign up for our Free “How To Reduce Your Teenager’s Screen Time” Course HERE:
https://www.ologyonlinecourses.com/teen-screen-time-course
You want your teenager to sleep better tonight? Today I’m going to share why teenagers need more sleep, and the best sleep science strategy to help them consistently get good sleep.
This simple strategy has helped thousands of teenagers to consistently and reliably get the 8-9 hours sleep that they need every night. Listen to this episode to learn this effective form of sleep hygiene and start using it tonight with your teenager.
And don’t forget to sign up for our Free “How To Help Your Teenager Sleep Better” Course HERE:
https://www.ologyonlinecourses.com/teen-sleep-course
We know the importance of a healthy heart for our physical health and well-being. But brain health is just as crucial for us to live a healthy life and look after our longevity. But what do we actually mean by brain health? And how can we look after this amazing machine between our ears? I unpack what it means to have a healthy brain and share the six pillars of brain health for every stage of life. Incorporating these habits, behaviours and activities into your lifestyle gives you the best chance of healthy and happy life and reduces your risk of developing brain damage and disease later in life. Podcast:ologyonlinecourses.com/podcast Follow us:instagram.com/ologyonline; twitter.com/ologyonline; facebook.com/ologyonline
We often think that getting old leads to mental and memory decline. But what if you could control how you age? Protect your brain and build more cognitive capacity. According to the latest neuroscience, highlighted in Daniel Levitin’s book, “Successful Ageing”, our personality determines how well we age. Three personality traits that can help you to age well are: conscientiousness, curiosity and being grateful. I unpack how adopting these traits can protect your brain from damage and help you to live a healthy life.
Podcast Page: ologyonlinecourses.com/podcast
Follow us: instagram.com/ologyonline; twitter.com/ologyonline; facebook.com/ologyonline
It’s that time of year, where we start thinking about the changes we can make to improve our life in the New year. Many people focus their New Year’s resolutions on their bodies, such as healthy eating, exercise, or weight loss. But there’s one part of the body that’s important, but often overlooked - the brain. Boosting your brain health can improve its function and lower your risk of Alzheimer's disease and dementia. It can also improve your mental well-being because of the inextricable link between your brain health and mental health. So if you want to start working on your brain in 2021, I’ve got 10 brain healthy resolutions to try in the New Year.
Many of us are in the heart-breaking position of not being able to see loved ones over the Christmas period. This is a difficult thing to accept as an adult. But it’s an even greater challenge for our children who will struggle to hold in mind the logic and reason behind this being a necessary course of action to keep us all safe. Instead, they may be overcome by the emotions and loss this brings. If you’re a parent of a child and, on top of everything else, are now faced with the task of supporting them through this covid Christmas, clinical psychologist, Dr Zoe Webb, shares 10 tips to ease this challenge over the festive period.
Improving your wellbeing can feel like a monumental task. We pressure ourselves to make big lifestyle changes. But these big expectations are often not achievable, and this can lead to less motivation to make the changes we need. An alternative approach to behavioural change is to think small - make tiny changes to your life that become habits. Advocated by B.J. Fogg in his book, ‘Tiny Habits’, and Arianna Huffington at ‘Thrive Global’, this new approach to behavioural change is gaining a lot of traction. So what are “micro-habits” and how can you use them to boost your well-being?
Your belly may not be an obvious place to look for help with your mental health. But the makeup of your gut microbiome - the bacteria, fungi and other microbes lodging in your digestive system - can affect your mental state. Because of the rise of processed food, most of us have fewer types of gut microbes than our grandparents and great grandparents. And this is one of the reasons there is so much depression and anxiety in the world. You can improve stress, reduce anxiety and mitigate the effects of other mental health problems by tweaking the balance of bacteria in your belly - either by eating a diverse diet or ingesting appropriate amounts of “psychobiotics”.
How does the life of a girl and women sculpt their brain? And how does their brain influence the experiences of a female across their lifespan? We talk to neuroscientist, Dr Sarah McKay, about what happens inside the brains of women as they cycle through the phases of life. She busts some myths about the effects of female biology and hormones and shares crucial insights about the different ways in which pregnancy, puberty, pre-menstrual syndrome and peri-menopause influence the female brain. Sarah’s wonderful book, “Demystifying The Female Brain”, is a must read for anyone with an interest the health of their brain.
Why do teenagers spend so much time on screens and social media? What is driving their seemingly addictive behaviour? And what can parents do to help their children? I discuss the psychological hooks embedded in games and social media that draw teenagers in and keep them playing and engaging online. A teenager’s disconnected brain makes them particularly susceptible to these stealthy psychological techniques and vulnerable to gaming and social media addiction. I finish with digital hygiene tips for parents to help manage their child’s relationship with screens and social media.
Exercising and eating the right foods both have positive effects on your brain and mental health. But If you can only introduce one of these lifestyle changes, which is better for your brain and mental health: regular exercise or a healthy diet? Both exercise and nutrition protect your brain from mental decline and dementia. And both are natural antidepressants and anxiety treatments that elevate your mood and control worry. Exercise is marginally more beneficial, but you can be safe in the knowledge that incorporating either one or both into your life will have a positive impact on your brain and mental health.
Why do teenagers suddenly and unexpectedly become irrational, uncommunicative and emotional? Your child is changing, trying to figure themselves out.Their brain and bodies are undergoing extensive reorganisation. Inexplicable habits - unprompted emotional outbursts, risky irrational behaviour, addiction to social media, inability to get up in the morning - are not their fault. In large part, they are due to their undeveloped and disconnected brain, which is neither an adult nor a child brain. I discuss the huge changes that happen to teenage brains during adolescence and how these explain many of their habits and behaviours.
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.
We all speculate about the meaning of our dreams. Are dreams simply replaying the experience of our waking lives? Or do they have a deeper meaning? I discuss the latest sleep science which has shown that dreaming puts your brain through therapy every night while you are asleep. We dream to forget, or strip away, those painful, emotional and traumatic experiences from our memory. Dreaming looks after your emotional well-being and protect you against developing emotional disorders like PTSD. Dreams review your life experiences and cleanse your memories of toxic emotions – a form of sleep therapy. We finish with some strategies to help you sleep better and nurse your emotional health.
Why is movement so important for our mental wellbeing? We now know that many forms exercise can boost our mood, but do you know why? I discuss three ways in which exercise can boost your brain function and mental well-being and finish up with some strategies to help you move. Aerobic exercise promotes the growth of neurons by producing brain chemicals akin to a brain fertiliser. These new neurons can help you learn and change your behaviour to boost your mental well-being. Exercise improves and prevents depression by targeting all of the brain chemicals known to be involved in depression. It reduces anxiety by producing calming chemicals in the brain and can help you live with anxiety by teaching your brain that the physical symptoms don’t lead to threat or danger. If moving is completely new to you or it’s just been a while, try small doses of exercise that you can achieve. Pick a song that you like, pick a movement to that song, and start moving!