Brain Wash by Dr. Davie Perlmutter and Dr. Austin Perlmutter- detox your mind for clearer thinking deeper relationships and lasting happiness

When I started this book, I thought it was written by psychologists.
It started the first chapter describing ‘Disconnection Syndrome’. Its the state that we are trapped to the addiction of our devices in social media and internet with short-term pleasure and a commercialised illusion of sustainable joy.
There are top eight characteristics of disconnection syndrome in the context of brain health and function. These are mindless activity, loneliness, chronic inflammation, instant gratification, narcissism, poor relationships, chronic street, impulsivity and mindless activity. The brain wash is about how we can  increased self-worth, reduced inflammation, better relationship, better decision making, less street, happiness, empathy and have better overall health.
There are some key notes I have taken our brain which I found fascinating and we may heard some before but the book provided many references of more recent study. 

• anterior cingulate- a region of the brain that has a unique connection to bother the limbic brain and the prefrontal cortex.
• corpus callous- the part of the brain connecting the left and right hemispheres
• A new addition: Multiple high-quality studies have demonstrated actual structure change in the brains of internet-addicted individuals compared to healthy controls.

      -anterior cingulate is smaller in size among internet addicts than it is in other people.
        -social media excessively have less white matter in the corpus callous

• Empathy verus narcissism (e.g selfie)

     - Empathy- Onion sandwich on Frank’s menu can changed his mood swiftly.
      - A weakened prefrontal cortex is linked to narcissism.
     - People high on the narcissism scale had significantly higher levels of cortisol in response to negative emotions than those with low levels of narcissism.

• Link between Nature scents and immune function

Exposure to nature has been shown to increase our immune-cell populations.
The researchers found a significant increase in the blood levels of “natural killer’  cells, boost to immune system, and significant decrease in urine level of adrenaline and noradrenalin, two of the major chemical of the sympathetic nervous system and stress response,  after spent three days in natural.

• The happy chemical: Serotonin

In the present of inflammation and/or cortisol, the kynurenine pathway is activate.
Some recent research reveals that the neurotic by-product of the kynurenine pathway causes negative downstream effects on moods.

• High C-reactive protein (CRP) levels correlate with severity of depression and a decreased connection between the reward circuit and the prefrontal cortex.
• the growth of new brain cells in the memory center-the hippocampus that for mince were placed in silent conditions increased comparing with mice exposed to  in a noise conditions.
• Through 8 weeks of meditation program, the individual with memory problem increased in blood flow to the prefrontal cortex as well as other area of the brain and memory function improved.

The book then introduce the ten-day Brain wash steps and each of the first eight days focus on one particular area of your life:

1. Day 1: Digital interactions:
2. Day 2: Empathy: Practitng empty through gratitude
3. Day 3: Nature exposure. e.g. TheOutbound.com; e.g. RootsRated.com
4. Day 4: Diet- try to eat more singleton’s-ingredient, plant-based foods
5. Day 5: Sleep
6. Day 6: Exercise
7. Day 7: Medicate with Meditation
8. Day 8: Relationships: Strong Bonds
9. Day 9: taking Stock  to reflect Day 1-8
10. Day 10: Move Forward and set up daily routine to:

• Applying the test of TIME  (Time restricted/Intentional/Mindful/Enriching) to all digital activity
• Taking three to five minutes a day to practice empathy
• Finding30 mins once a week for nature exposure
• Following the Brain Wash- approved diet
• Following the Brain Wash guidelines for successful sleep and prioritise getting at least seven hours of sleep a night
• Exercising thirty minute a day at least 5 times a week
• Meditation twelve mines a day and
• Dedicate at least ten minutes a day to improving interpersonal relationships.

The book then list out many brain wash recipes which I am keen to try!