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7 Natural ADHD Treatments You Can Start Today

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Natural ADD treatments
Do you or your child have trouble focusing, staying organized, or completing tasks? It could be attention-deficit disorder (ADD), also known as attention-deficit hyperactivity disorder

Do you or your child have trouble focusing, staying organized, or completing tasks? It could be attention-deficit disorder (ADD), also known as attention-deficit hyperactivity disorder (ADHD). If you (or a loved one) have ADHD, you may think stimulant medication, such as Ritalin or Adderall, is the only answer. It’s not.

ADHD medications, while effective in increasing neurotransmitter levels to enhance focus and manage symptoms, can have potential side effects. Many natural treatments for ADHD are backed by science, offering effective ways to manage symptoms without relying solely on medication.

If you (or a loved one) have ADD/ADHD, you may think stimulant medication, such as Ritalin or Adderall, is the only answer. Wrong! Many natural ADD/ADHD solutions are backed by science.

Although research in the journal Plos One found that the usage of stimulant medications for ADHD doubled from 2006-2016, it isn’t the only option. Scientific findings reveal that natural treatments for ADHD can improve symptoms like short attention span, distractibility, poor impulse control, procrastination, and disorganization, offering holistic approaches for better focus and behavior.

If you’re one of the 4.4% of adults in America who are affected by ADD, or your child is among the over 6 million youngsters who have this condition, you may benefit from some of these natural strategies. In some instances, natural ADHD remedies can help reduce or eliminate the need for prescription stimulants.

If you or your child are currently taking ADHD medication, be sure to discuss your situation with your healthcare provider before making any changes to your prescription medication.

UNDERSTANDING ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD)

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms of hyperactivity, inattentiveness, and impulsivity. It is a complex condition that affects both children and adults, impacting their daily lives, relationships, and overall well-being.

ADHD is not a result of poor parenting, too much screen time, or a lack of intelligence. Rather, it is a brain-based disorder that requires a comprehensive treatment approach.

ADHD symptoms can vary from person to person, but common signs include difficulty paying attention, following instructions, and completing tasks. Individuals with ADHD may also exhibit hyperactive behavior, such as fidgeting, restlessness, and impulsivity.

These symptoms can lead to difficulties in school, work, and social relationships, making it essential to seek professional help for proper diagnosis and treatment.

7 NATURAL REMEDIES FOR ADHD

  1. Nourish the ADD/ADHD brain with nutritional supplements.

Nutritional supplements are among the most effective natural treatments for ADHD, addressing deficiencies in vitamin D, zinc, magnesium, and ferritin that are often seen in individuals with this condition. Fish oil supplements, rich in omega-3 fatty acids, are often discussed for their potential benefits in treating ADHD symptoms, though reviews from experts are mixed.

Taking a high-quality daily multiple vitamin/mineral supports healthy levels of foundational nutrients. Similarly, studies have found that people with ADD/ADHD generally have lower levels of important omega-3 fatty acids.

Supplementing with omega-3s can improve issues with impulse control, attention, and hyperactivity, according to findings in Translational Psychiatry and the Journal of Lipids.

  1. Avoid stimulating substances.

Avoiding stimulating substances like caffeine and nicotine is a vital step in implementing natural treatments for ADHD, as these substances can worsen symptoms over time.

At Amen Clinics, brain SPECT imaging studies show that, over time, caffeine and nicotine reduce activity in the brain. SPECT is a type of brain scan that measures blood flow and activity in the brain.

During concentration in people with ADD/ADHD, SPECT scans show that there is typically lower activity in the prefrontal cortex, and this can be compounded with caffeine and nicotine use.

Additionally, consider exploring alternative treatments such as nutritional supplements, exercise, and dietary changes, which may offer non-stimulant options for managing ADHD symptoms.

  1. Get moving.

Physical exercise enhances blood flow and activity in the brain, which can improve focus and attention. The benefits of intense physical exercise are so great, that it should be viewed as supplemental medication to improve ADHD symptoms.

  1. Put devices away.

Limiting screen time to no more than 30 minutes a day can make a significant difference in children with ADHD. A study in Plos One found that preschoolers who spent more than two hours of screen time per day had “clinically significant” increases in ADD/ADHD symptoms, such as attentional problems.

  1. Eat to heal ADHD symptoms.

Consuming a higher-protein, lower-simple carbohydrate diet can help with focus and attention in most people with ADD/ADHD. As part of natural remedies for ADHD, dietary changes are crucial in managing symptoms. There is one exception, however.

People who have Over-Focused ADD—one of the seven types of ADD identified by Amen Clinics—usually do better with a diet that includes higher levels of complex carbohydrates.

  1. Find out if other issues are contributing to ADD/ADHD symptoms.

Research shows that 60%-100% of kids with ADHD also struggle with co-existing disorders. And these co-occurring conditions can last into adulthood.

For example, head trauma, depression, and hormonal imbalances are common in people with ADD/ADHD. Another condition called Irlen Syndrome, which is a visual processing problem, is commonly seen with the condition.

Brain SPECT imaging, in addition to lab testing, can help determine the root causes of your (or your child’s) symptoms.

Randomized controlled trials show that treating any co-existing conditions can be a critical part of the process of healing from ADD and in managing ADHD symptoms.

  1. Try behavioral therapy for ADHD treatment,

Behavioral therapy is a crucial component of ADHD treatment, helping individuals manage their symptoms and improve their overall functioning. This type of therapy focuses on teaching new skills, behaviors, and strategies to overcome challenges associated with ADHD.

Behavioral therapy can be tailored to meet the unique needs of each individual, whether it’s a child, adolescent, or someone with adult ADHD.

There are several types of behavioral therapy used to treat ADHD, including:

  • Cognitive-behavioral therapy (CBT): Helps individuals identify and change negative thought patterns and behaviors.
  • Behavioral modification: Focuses on reinforcing positive behaviors and reducing negative ones.
  • Social skills training: Teaches individuals how to interact with others, develop relationships, and improve communication skills.
  • Parent training: Educates parents on how to create a supportive environment, set clear boundaries, and encourage positive behaviors.

Behavioral therapy can be conducted individually or in a group setting, and it’s often used in conjunction with ADHD medication and other treatments. By addressing the behavioral aspects of the condition, individuals can learn to manage their ADHD symptoms, improve their relationships, and enhance their overall quality of life.

TARGET NATURAL TREATMENTS FOR YOUR TYPE OF ADD/ADHD.

As discussed earlier, SPECT scans show that there are seven types of ADD/ADHD. Natural ADHD remedies, such as relaxation practices, mindfulness, and lifestyle changes, can benefit both children and adults experiencing different types of ADHD. Knowing which ADD/ADHD type you (or your child) have is an important step in finding the most effective natural solutions.

We Are Here For You

ADD/ADHD and other mental health conditions can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
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Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

Piper, Brian J et al. “Trends in use of prescription stimulants in the United States and Territories, 2006 to 2016.” PloS one vol. 13,11 e0206100. 28 Nov. 2018, doi:10.1371/journal.pone.0206100

Chang, J.PC., Su, KP., Mondelli, V. et al. High-dose eicosapentaenoic acid (EPA) improves attention and vigilance in children and adolescents with attention deficit hyperactivity disorder (ADHD) and low endogenous EPA levels. Transl Psychiatry 9, 303 (2019). https://doi.org/10.1038/s41398-019-0633-0

Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218. Epub 2017 Aug 30. PMID: 28951787; PMCID: PMC5603098.

Gnanavel, Sundar et al. “Attention deficit hyperactivity disorder and comorbidity: A review of literature.” World journal of clinical cases vol. 7,17 (2019): 2420-2426. doi:10.12998/wjcc.v7.i17.2420

Young, S et al. “Cognitive-behavioural therapy in medication-treated adults with attention-deficit/hyperactivity disorder and co-morbid psychopathology: a randomized controlled trial using multi-level analysis.” Psychological medicine vol. 45,13 (2015): 2793-804. doi:10.1017/S0033291715000756

Gillies D, Sinn JKh, Lad SS, Leach MJ, Ross MJ. Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents. Cochrane Database Syst Rev. 2012 Jul 11;2012(7):CD007986. doi: 10.1002/14651858.CD007986.pub2. Update in: Cochrane Database Syst Rev. 2023 Apr 14;4:CD007986. doi: 10.1002/14651858.CD007986.pub3. PMID: 22786509; PMCID: PMC6599878.

Piper BJ, Ogden CL, Simoyan OM, Chung DY, Caggiano JF, Nichols SD, McCall KL. Trends in use of prescription stimulants in the United States and Territories, 2006 to 2016. PLoS One. 2018 Nov 28;13(11):e0206100. doi: 10.1371/journal.pone.0206100. PMID: 30485268; PMCID: PMC6261411.

Tamana, S. K., Ezeugwu, V., Chikuma, J., et al. (2019). Screen-time is associated with inattention problems in preschoolers: Results from the CHILD birth cohort study. PLoS ONE, 14(4), e0213995. https://doi.org/10.1371/journal.pone.0213995

Related Posts

This blog has been updated from its original publish date. It seems like every family has at least one relative who excels at creating drama during the holidays. Think about the “crazy maker” at your family gatherings and try to identify them among this cast of characters: • Uncle Jim is intoxicated by 4 pm, then has a brutally honest “nugget” to share with someone else in the family. Why is he always sticking his nose where it doesn’t belong and instigating arguments? • Then there’s Cousin Lucy. She’s riddled with worry over uncle Jim’s drinking and still holds a grudge over the rude comment he made to her last year, which resulted in an uncomfortable argument during dinner. • Or what about Grandpa Joe, who sits in the corner of the room and looks spaced out all day? Even though he refuses to participate in family games, he complains about being bored all the time. What makes family members act this way? It could be they have ADD. Did you know that there’s more than one type of ADD? Daniel G. Amen, MD has identified 7 different types. Three of those types are represented in our hypothetical family: Uncle Jim has Ring of Fire ADD, Cousin Lucy is dealing with Over-focused ADD, and Grandpa Joe has a bad case of Inattentive ADD.

The Dangers of Undiagnosed ADD

While ADD is most often thought of as a disorder for children and adolescent boys with behavioral issues, 4.1% of all U.S. adults have ADD, and 41% of them have cases the National Institute of Mental Health classify as severe. However, those are just the adults who are diagnosed with ADD; scores more struggle through life never realizing they have it. When left untreated, ADD can be incredibly debilitating, not only for those dealing with it but their loved ones as well. People with untreated ADD often suffer from other disorders as well, including: social isolation, depression and anxiety. If you suspect someone in your family has ADD, here are some practical steps you can take to ensure a stress-free holiday…

5 Ways to Prevent Your Holiday from Being Ruined

1. Leave Early

People with ADD often struggle with procrastination. The prefrontal cortex is the brain’s supervisor and is involved with forethought, judgment, planning and impulse control. When this part of the brain is low in activity, which is the most common research finding in ADD, people can’t supervise themselves very well, which can lead to chronic lateness and irritated family members. Set multiple alarms to keep your family on track and tell everyone in your house that you’re leaving 30 minutes before you actually have to depart. Avoid the last-minute scramble to get out the door, which can lead to stress, anxiety, and arguments.

2. Minimize Conflict

Many people with ADD can focus well with stress, but not well without it. Conflict-seeking behavior and arguments can be used as a form of self-medication to wake up the brain, and people with ADD can get addicted to it. So how do you handle someone who thrives on conflict? Fighting fire with fire, by raising your voice or using abusive or unsavory language, certainly won’t help matters. Avoiding confrontations isn’t the answer either, since minimizing or brushing aside a dispute can further embolden the aggressor and make things even worse. Resist the urge to participate in discussions that can offend or create family strife. Always look for a way to redirect negative tirades or inappropriate conversations. If that doesn’t work, isolate the individual from the rest of the group to prevent them from ruining the holidays.

3. Get Active

If you need a break from a movie marathon or if you just want to work off that extra slice of turkey or ham, get the family outside for some fresh air and exercise. Engage in a brain safe activity or take a long walk. Walking can help you clear your mind, decrease anxiety, improve your mood and burn some calories all at the same time. Intense physical exercise boosts blood flow to the brain. When everyone in the family is thinking clearly, better decisions and behaviors should follow. It’s always better to stimulate the brain with physical activity than family drama.

4. Lose the Booze

Many people think serving alcohol at a holiday gathering will help to settle everyone down, but it’s more like rocket fuel for impulsivity and family conflict. Alcohol predisposes you to sugar abuse, stimulates your appetite, prolongs the time you sit during a meal and is associated with continued eating even though you feel full. Alcohol exerts substantial influence on the circulation in your pancreas, which increases the production of insulin. This leads to low blood sugar levels, which can negatively affect your decision-making. Instead of alcohol, serve a low-sugar hot apple cider – it makes the house smell amazing and will warm cold hands after outdoor family fun.

5. Steer Clear of Sugar

There’s mounting evidence that sugar is toxic…even lethal. Excessive sugar intake, which is linked to diabetes, heart disease, and cancer, is responsible for 35 million deaths a year globally. Sugar increases erratic brain cell firing, has been implicated in aggression, and increases the types of inflammation that worsen ADD symptoms. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and more bad decisions, like reaching for a sugary snack or soda. The best way to regulate your blood sugar is to eat a healthy snack every 3-4 hours. Natural snacks, like whole fruits, seeds, and nuts, are portable and are ideal for fending off hunger between meals.

We Can Help

ADD is a neurobiological disorder with serious psychological and social consequences. Children, teens, adults and parents need to know that it’s not their fault, they didn’t cause it, and there is hope. ADD isn’t just one thing, so one treatment plan will never fit everyone. Amen Clinics is here to help you understand the ADD brain and provide customized solutions that address more than just symptoms. For more information about our full range of services and treatments, call us today at 888-288-9834 or visit us online to schedule an appointment. Content updated from previous publish date. Attention deficit/hyperactivity disorder (ADHD), also called attention deficit disorder (ADDD) is a national health crisis that continues to grow. Even though it is now being diagnosed more frequently than ever, it remains one of the most misunderstood, misdiagnosed, and incorrectly treated illnesses of our day. Prescription medication is the traditional default treatment for ADD/ADHD, but it is NOT the only treatment. There are many ways to manage this condition without medication. Here are 5 natural solutions for ADD/ADHD you need to know. Prescription medication is the traditional default treatment for ADD/ADHD, but it is NOT the only treatment. There are many ways to manage this condition without medication.
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THE PROBLEM WITH ADD/ADHD MEDICATIONS

Medication is one of the most common treatment methods for people with ADD/ADHD. About 62% of kids ages 2-17 with ADD/ADHD take medication for the condition, according to statistics in a 2018 study. Among adults with ADHD, the rate of those taking medication hovers around 33%. Kids and adults are often put on powerful stimulant medications in short office visits without any biological information. While medication may help some people with the condition, it doesn’t help everyone, and it can make some people worse. Taking medication for a mental health issue such as ADD/ADHD should never be the first or only thing you do. Healing ADD/ADHD requires a more comprehensive approach that includes a host of natural solutions.

ADD/ADHD TREATMENT WITHOUT MEDICATION

Here are 5 effective interventions that can help ADD symptoms without using medication:

1. Neurofeedback

Neurofeedback is a specialized treatment that uses advanced computer technology to help balance and optimize the brain. During each session, you (or your child) play a video game using just your brain. It’s a fun, interactive, and engaging treatment that helps strengthen and retrain the brain to achieve a healthier, more focused state. Using real-time displays of brain activity, neurofeedback for ADD/ADHD helps you learn how to regulate your own brain function.

2. Nutrition

A nutritional intervention can be especially helpful for those with ADD/ADHD. A higher-protein, lower-carbohydrate diet that is relatively high in healthy fats can be beneficial in reducing symptoms. This diet has a stabilizing effect on blood sugar levels and helps with both energy levels and concentration. Unfortunately, the Standard American Diet is filled with some of the worst foods for ADD/ADHD. Many popular food items, including high-glycemic snacks and treats lower dopamine levels in the brain and make it harder to concentrate. Dopamine is typically low in people with ADD/ADHD and eating foods that decrease it further can have a negative impact on symptoms.

3. Ask Yourself, “Then What?”

For anyone with ADD/ADHD, the two most important words in the English language are: “Then what?” In other words, “If I do this, then what will happen?” and “If I say this, then what will happen?” For example, “When I eat 3 chocolate doughnuts, skip the gym, get really drunk on the weekends, or call my husband a jerk, then what will happen? Do any of these behaviors help me achieve what I want for my life or help me with my goals?” Clearly, they do not! According to research in the book The Longevity Project, the people who live longest and achieve great success are the most conscientious. They know what they want and then they act in consistent ways over time to get it. This can be a unique challenge for those with ADD/ADHD because they often struggle with impulse control. Put up these two words where you can see them every day: Then what? and practice using them.

4. Exercise

Physical activity increases blood flow to all parts of the body, including the prefrontal cortex in the brain, which is particularly beneficial to those with ADD/ADHD. In people without ADD/ADHD, concentration typically increases blood flow and activity in the prefrontal cortex. However, the brain SPECT imaging work at Amen Clinics shows that when people with this condition try to concentrate, activity in this area of the brain decreases, making it harder to stay focused. Exercise also increases the availability of serotonin in the brain, which has a tendency to calm hyperactivity. At Amen Clinics, the psychiatrists have seen a direct relationship between the level of exercise a person gets and the severity of their ADD/ADHD symptoms. In general, aerobic exercises that get the heart pumping and cause you to break a sweat are best for people with ADD/ADHD. Play a recreational sport like table tennis, basketball, or pickleball. Swim, ride a bike (always wear a helmet to protect your brain), or simply walk at a fast pace for 30 to 45 minutes 4-7 days a week.

5. Meditation

Decades of research have shown that meditation can calm stress, enhance brain function, and benefit those with ADD/ADHD. Learning to meditate is easy—even kids can do it. Whether at home or at work, find a quiet spot where you can sit comfortably, then gently close your eyes and focus on your breathing. When your thoughts drift away (which they will), simply draw your attention back to your breathing. Start with just a few minutes and work up to 10, 15, or 20 minutes if you can. Make a meditation practice part of your life and watch your brain function improve.

FINDING NATURAL SOLUTIONS FOR YOUR ADD/ADHD TYPE

Did you know that ADD/ADHD is not just a single and simple disorder? The brain-imaging work at Amen Clinics—more than 225,000 brain scans—has helped identify 7 types of ADD/ADHD. Each type has unique symptoms and requires a targeted treatment plan. Giving everybody with ADD/ADHD the same treatments invites failure and frustration. Knowing your type (or your child’s type) is critical to finding the natural solutions that work most effectively for you. ADD/ADHD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Are you one of the millions of Americans dealing with loneliness? In our technology-reliant, socially distanced, work-from-home world, it’s common for in-person interactions to be limited. And though people have become increasingly disconnected for decades now, the COVID-19 pandemic accelerated this trend. Isolation has become a way of life for far too many Americans, and it’s taking a toll on their well-being. In fact, in the wake of COVID, the U.S. Surgeon General issued an advisory declaring loneliness a new epidemic. That’s because loneliness leads to physical and mental health consequences, including: To combat this growing problem, we must prioritize creating and growing our social connections. Read on for a variety of simple strategies to get you back to facing—and enjoying—the real world. Loneliness leads to physical and mental health consequences, including heart disease, anxiety, high blood pressure, dementia, depression, and diabetes.
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7 WAYS TO INCREASE SOCIAL CONNECTIONS

If you’re looking for ways to stop feeling lonely, there’s good news. There are many methods for you to get more face time with other people. Try one or more of these tactics.

1. Give back.

Many studies have shown significant health benefits associated with giving back to others. First, helping out allows you to get out of your own head, putting the focus outside of yourself. Second, it feels good to benefit the lives of others by lending a hand. Third, it helps you meet other well-meaning people. Find a local charity or organization that fits with your interests. Libraries, hospitals, schools, and churches often have volunteer opportunities. If you want something less formal, simply find a way to help your neighbors. You can also join ongoing community service efforts or create your own, such as organizing a local cleanup. Helping out makes you feel good in the moment and in the long term.

2. Become a joiner.

Look around your area to find ways you can interact with your fellow citizens. Join a church or temple, for example, or a local organization or outreach program. Enroll in a class, learn a new hobby, or visit the farmer’s market and chat with the food producers. Or you might want to get involved politically, attending town halls or government meetings. Some mental health organizations even offer in-person support groups for attendees to share their feelings without judgment. And, if the group you want to join doesn’t exist, start one! You can create a positive chain reaction and foster connections in your community by taking the initiative.

3. Start moving.

Exercise is always a great idea to improve mental health, but in certain cases, it can give you a burst of social activity, too. Join a local gym and try out a variety of group classes. You’ll not only get to challenge yourself physically through new exercise routines, but you’ll sweat alongside fellow enthusiasts. If they’re regulars, they might even be able to pass along helpful fitness tips. Or check into signing up for adult sports teams, the local swimming pool, free yoga classes in the park—whatever your area offers.

4. Tap into online resources.

True, moving so much of our lives online has partly created the loneliness problem. But we can also use online resources in a savvy way—as an avenue for making and maintaining connections. This is especially helpful for those who can’t easily leave their homes, for example. Take advantage of free online classes where you can meet people with similar interests. Connect to groups or family members through social media. But make sure you’re actually engaging, not just scrolling. Join online support groups or discussion boards. Or play games that have built active online communities you can join. There are many ways to get involved virtually.

5. Spend time in nature.

While loneliness can have negative effects, solitude can be restorative. One way you can feel more connected, even when you’re alone, is by engaging with the natural world around you. Yale University has reported that studies show time in nature helps combat stress and has other physical benefits. These include lowering blood pressure and stress hormone levels, calming the nervous system, boosting the immune system, improving self-esteem and mood, and reducing anxiety. Just a couple of hours per week can create tangible health benefits.

6. Reconnect with friends and family.

Many of us fall out of touch with old friends and family members over the years. We are all busy and juggling full schedules, but taking the time for personal connection is a task that should claim priority in everyone’s lives. Consider it a must-have for your health, just like brushing your teeth or exercising. Schedule a check-in call each week, write a card or letter, or chat via social media. Ask questions, share photos, and reminisce over old memories. You’ll feel more connected to other people, and even to your own past.

7. Be present.

When you do spend time with people—whether on the phone, online, or in person—be sure that you are fully engaged. Multitasking is a harmful habit in our society. It’s the one thing that the more we do it, the worse we get. Put away the addictive mobile devices and postpone your daily to-dos while you are spending time with someone you care about. Stay open to and aware of the simple micro-moments of happiness in your daily interactions. You’ll get more out of the experience, and its positive effects will reverberate more deeply in your life.

WHEN TO SEEK HELP FOR LONELINESS

Loneliness has negative effects on physical and mental health, and some of them are serious. If loneliness is interfering with your daily functioning, or leading to larger issues such as depression, seek help from a mental health professional. If loneliness is causing suicidal thoughts, dial the National Suicide and Crisis Lifeline at 988. We may all be facing a loneliness epidemic, but we don’t have to do it alone. With these tips, you can stop feeling so isolated and start feeling more connected to others. When you feel bonded to friends and family, you will also feel happier and healthier. Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Content updated from previous publish date. Are you one of those people who can’t resist ordering dessert when the restaurant staff brings the dessert tray to your table? Do you get intense urges to snack on something sweet or salty when the clock hits 3 p.m.? Do you reflexively grab a candy bar while in the checkout line at the grocery store? Why is it so hard for some of us to resist cravings? It depends on how your brain functions.   Low blood sugar levels can make you feel hungry, irritable, or anxious—all of which make you more likely to make poor food choices.
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CRAVINGS AND THE BRAIN

Cravings involve several brain circuits and neurotransmitters, including: When activity in the PFC is healthy, these brain systems and neurotransmitters work together to help you fight off cravings. However, if there is low activity in the PFC, it can allow the pleasure and emotional centers to hijack your brain and drive you to cave to cravings. If you routinely give in to your urges to snack on unhealthy fare, you can learn to fight back and regain control of your brain with the following 5 tips.

5 BRAIN-BASED TIPS TO CONQUER CRAVINGS

1. Keep your blood sugar balanced.

Low blood sugar levels are associated with lower overall brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake. Low brain activity here means more cravings and more bad decisions. Low blood sugar levels can make you feel hungry, irritable, or anxious—all of which make you more likely to make poor food choices. A study in the Journal of Personality and Social Psychology outlines the critical nature of blood sugar levels and self-control. They write that self-control failures are more likely to occur when glucose is low. Restoring glucose to a sufficient level typically improves impulse control. Conquer Cravings: To balance blood sugar levels, eat smaller meals with protein throughout the day. In addition, avoid alcohol because it reduces glucose throughout the brain and body and impairs many forms of self-control.

2. Decrease consumption of artificial sweeteners.

If you really want to decrease your cravings, you must get rid of the artificial sweeteners in your diet. You may think of these sweeteners as “free” because they have no calories, but they can be up to 600 times sweeter than sugar, which means they may activate the appetite centers of the brain making you crave even more food and more sugar. Conquer Cravings: Ditch the diet sodas that are full of artificial sweeteners and stick with water infused with lemons, limes, or cucumbers. In addition, eliminate packaged sugar-free snacks, yogurt, and other fare that are usually made with artificial sweeteners and other no-good-for-you stuff.

3. Manage your stress.

Chronic stress has been associated with increased appetite and cravings for sugary, fatty fare. It is also linked to abdominal obesity, low energy, poor concentration, elevated cholesterol levels, heart disease, and hypertension, as well as an increased risk for anxiety and depression. Conquer Cravings: To decrease your cravings, get on a daily stress-management program that includes meditation or prayer, deep-breathing exercises, and calming supplements (such as GABA and magnesium).

4. Get moving.

Scientific research has found that physical activity can cut cravings whether you crave sugary or salty snacks. A study in the journal Appetite showed that cravings for chocolate decreased following a 15-minute brisk walk. And findings from a 2022 animal study show that acute high-intensity interval training curbs cravings for high-fat foods. In this study, rats on a month-long diet that did intense exercise were better able to resist cues for yummy high-fat food pellets. Think of it as the equivalent of being able to drive past a doughnut shop or pizza parlor without being tempted to pull the car over and indulge. Conquer Cravings: Instead of immediately giving in to your cravings or focusing on how much you want something, get moving if possible. Go for a brisk walk outside. And consider starting an exercise routine that includes high-intensity interval training. However, be sure to check with your physician before starting any exercise program.

5. Get adequate sleep.

Have you ever noticed that after a night with almost no sleep, you wake up ravenously hungry and want to eat anything and everything in sight? That is because lack of sleep increases food cravings. Research shows that lack of sleep causes changes in the brain associated with an increased desire for high-calorie foods. An expanding body of scientific evidence has shown that the less sleep you get, the more cravings you have, the more calories you eat, the more belly fat you have, and the higher your BMI. Conquer Cravings: Make sleep a priority and aim for 7-8 hours each night. If you have trouble sleeping, develop a nightly routine that promotes rest. For example, turn off all tech devices at least an hour before bedtime, sip a cup of warm chamomile tea, and consider supplements such as melatonin, magnesium, GABA, l-theanine, 5-HTP, and vitamin B6.

CALMING CRAVINGS

With these tips, you can learn to calm cravings. The more times you say no to them, the easier it will become to resist the temptation to give in. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. You may think life circumstances determine your mood, but there are seven brain neurochemicals that also have a huge impact on how you feel. Serotonin is one of them. Known as the “feel-good” neurotransmitter, serotonin regulates not just your mood, but a number of additional functions such as appetite, sexual desire, sleep, stress, and memory, to name a few. When serotonin levels are imbalanced, even a slight amount, it can trigger a negative mood, disrupt your sleep, increase your appetite, or lead to emotional overeating. Low levels of serotonin can also affect your thinking causing you to get stuck in worry and negative thoughts. Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others.
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While this powerful neurochemical can help you feel good, it can also cause you to feel bad when you have suboptimal amounts. Here’s what you need to know about serotonin, and how to keep your body’s serotonin levels balanced to maximize your happiness.

WHAT IS SEROTONIN?

In simple terms, serotonin is a chemical messenger that transmits information between nerve cells and throughout your body. About 5-10% of your body’s serotonin is produced in the brain’s raphe nuclei, located in the brainstem. The other 90-95% is surprisingly synthesized in your gastrointestinal tract. Serotonin is made from the essential amino acid tryptophan, which has to be obtained in your diet. Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others. When you feel respected by others and have healthy self-esteem, serotonin increases—and conversely, when you feel disrespected, serotonin levels go down. Hence, it plays an indispensable role in helping us to navigate life well. Serotonin also plays a role in sleeping, eating, digestion, blocking pain, and blood platelet function to heal wounds!

CONSEQUENCES OF SEROTONIN IMBALANCES

Less than adequate levels of serotonin are associated with low mood, worry, anxious feelings, poor memory, pain, aggression, suicidality, low self-esteem, oppositional behavior, rigidity, and difficulty dealing with new, changing, or unplanned events. On the flip side, higher levels of serotonin are associated with brighter moods, feeling more respected, and greater flexibility. Experts are not entirely sure why some people have low serotonin levels. It is thought that genetic factors, brain changes due to aging, chronic stress, lack of sunlight and physical activity, and chronic pain may play a role. Too much serotonin, better known as serotonin syndrome, shows signs that can be mild or severe and can be life-threatening. It’s often caused by a change in medication. Of course, the key to feeling good is making choices that support healthy serotonin levels in the brain and body. Below are nine researched ways to balance serotonin.

9 WAYS TO BALANCE SEROTONIN NATURALLY

1. Consume Tryptophan-Rich Foods

Since your body needs to get the essential amino acid tryptophan from the diet to make serotonin, eating tryptophan-rich foods can help increase serotonin levels. Animal proteins such as lean chicken and turkey, beef, and pork are some of the richest sources of tryptophan. Other good sources include salmon, soybeans, milk, pumpkin seed, oats, and eggs. It’s important to combine tryptophan-rich foods with complex carbs (such as sweet potatoes, quinoa, veggies, legumes, fruits, whole grains, etc.), which helps drive tryptophan to the brain.

2. Eat More Seafood

The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and vitamin D play critical roles in serotonin synthesis and release, according to a study published in the Federation of American Societies of Experimental Biology (FASEB). Ensuring your body has healthy levels of these three nutrients helps to optimize brain serotonin concentration and function. Both nutrients are plentiful in wild-caught fish such as salmon, sardines, Atlantic mackerel, cod, herring, lake trout, and canned light tuna. If you have trouble consuming adequate amounts of seafood and vitamin D, consider supplementing.

3. Make Positive Comparisons

When you negatively compare yourself to others, it erodes your self-esteem. The antidote to this kind of negative thinking is to focus on what you have and write it down. This action can give you an emotional boost, according to research, likely increasing serotonin levels. A daily focus on what you are grateful for can help build neural pathways that make it easier to recognize what is right about yourself, instead of always focusing on what you lack.

4. Exercise

Exercise helps to drive tryptophan into the brain, which can turbocharge serotonin levels. One review study found that exercise increases the firing rates of serotonin neurons. Research has demonstrated that exercise can boost mood and cognitive flexibility.

5. Take Serotonin-Boosting Nutritional Supplements

Try supplementing with targeted supplements that have shown some indication of helping to optimize serotonin levels in the body. 5-hydroxytryptophan (5-HTP), curcumin, St. John’s Wort, magnesium, and B vitamins have all been associated with increased serotonin levels in studies.

6. Enjoy Regular Massage

Research indicates that chronic stress negatively impacts serotonin production and hinders serotonin receptor function. Massage counters stress. One study evaluated 84 pregnant women with depression. Those who received a 20-minute massage twice a week reported feeling less anxious and depressed and had higher serotonin and dopamine levels and lower cortisol levels after four months.

7. Get Sunlight or Bright Light Therapy

Getting sunlight or bright light therapy increases serotonin levels and improves mood. One Australian study found higher serotonin levels in individuals who were exposed to sunnier days. Getting 15 minutes or less is enough to make a difference. Bright light therapy has been shown to have mood-boosting effects in people struggling with depression, as well as seasonal affective disorder, according to research. This convenient method allows you to safely receive the benefit of light independent of the weather outside.

8. Enjoy Meditation and Downtime

Spiritual contemplation and meditation increase serotonin levels, some research indicates. Take time out of your day for reflection and contemplation.

9. Keep Your Thoughts Positive

Your thoughts are powerful. In fact, research indicates your thoughts influence how you feel and the serotonin your brain makes. In one study that used positron emission tomography (PET) scans, researchers measured serotonin levels in healthy subjects when they focused on positive, negative, and neutral thoughts. Focusing on positive thoughts was correlated with increased levels of serotonin. If you focus on something positive, your serotonin levels increase, and you feel better! Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. When faced with novel, unfamiliar, or challenging situations, many people might break a little sweat or get a few butterflies in their stomach, but others become very nervous and fearful. Could this mean they have a real anxiety disorder? Maybe—but maybe not. Our brains are wired to warn us about potential threats, even if they aren’t real. Certain things that are not life-threatening but put us outside our comfort zone in some way can actually cause the brain to set off an “alarm” which manifests as mental and physical anxiety. When this happens, it might suddenly be difficult to stay focused or breathe normally and your mouth might start feeling like the Sahara desert. As distressing as symptoms like these can be if they pass pretty quickly once the circumstance that caused them is over, it’s likely due to something called situational anxiety.

WHAT IS SITUATIONAL ANXIETY?

An automatic anxious response to certain events, settings, or experiences—situational anxiety differs from one person to the next. For some people, it’s a rare occurrence, while for others it may happen each time they are in a specific type of situation. And there are a variety of things that can provoke unpleasant nervousness in those who are vulnerable to this condition. Situational anxiety is an automatic response that can occur with specific events, settings or experiences that provoke an unpleasant nervous response in those who are vulnerable to it.
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Have any of these ever made you feel worried or very apprehensive? Situations like these—or even anticipating them—can become a catalyst for the emergence of seemingly uncontrollable anxiety symptoms, such as:

ANXIETY DISORDERS VERSUS SITUATIONAL ANXIOUSNESS

Fortunately, the uncomfortable symptoms generally don’t last too long, and because of the transient nature of situational anxiety, it does not meet the criteria for a true mental health disorder. Not to say it doesn’t cause distress, but it differs considerably from the anxiety conditions that are included in the Diagnostic and Statistical Manual for Mental Disorders. For example, in generalized anxiety disorder (GAD), a person will suffer from similar symptoms, but rather than being episodic and related to specific situations, they are much more chronic. People with GAD tend to worry incessantly about normal everyday activities, responsibilities, and circumstances to the extent that it significantly impacts their psychological and social functioning. Similarly, individuals who have panic disorder struggle with recurrent and often unexpected attacks (meaning there is no known precipitating event) that come on abruptly causing physical symptoms such as a racing heart, shaking, shortness of breath, sweating, and dizziness that can make them feel like they are losing control—or even dying.

5 TIPS FOR MANAGING SITUATIONAL ANXIETY

Not only is it stressful to endure the anxiety that arises with certain situations, but it can also be embarrassing and affect your confidence and self-esteem. Fortunately, there are some actionable ways, such as the 5 tips below, that can help you learn to manage—or even overcome—the symptoms that cause you such anguish.

1. Get help.

Schedule an appointment to talk with a psychotherapist about this. By doing so, you can identify the underlying (and possibly subconscious) fears that precipitate your symptoms of anxiety related to specific situations. A therapist can help you work through them and heal from whatever memories, beliefs, or experiences are holding you back.

2. Practice diaphragmatic breathing.

This is very simple and has been shown to reduce anxiety and help people feel more grounded, especially during stressful moments. Here’s how to do it: Breathing with your diaphragm (belly), rather than your upper chest, It takes just a few minutes, and you can do this anywhere—even in a meeting.

3. Stay physically active.

Be sure to get adequate amounts of exercise to help discharge that extra nervous energy. Not only does physical activity divert your attention away from what is causing the stress, but it also increases the availability of natural anti-anxiety brain chemicals that can help you feel calmer.

4. Think about your thoughts.

With any kind of anxiety, it is common to exaggerate fearful or negative thoughts. So, when you become anxious thinking about something you must face, pay attention to the thoughts running through your mind, and write them down. Reality test each one by answering these 4 questions: Next, take the fearful or negative thought you had written down and turn it around to its opposite. Could this new thought actually be more accurate than the original one?

5. Watch what you eat and drink.

When you’re nervous, it can be easy to reach for comforting, but unhealthy foods like cookies or doughnuts. However, if you do they will destabilize your blood sugar and eventually cause you to feel more irritable, nervous, and foggy-headed. It’s also important to stay away from caffeine, which when consumed, blocks the adenosine receptors in your brain that would otherwise allow you to feel more relaxed. There’s no question that getting really nervous during important events is distressing and awkward and can affect the perceptions you have about yourself and your abilities. However, by using strategies like the ones listed above, you can get control of the situational anxiety that diminishes your sense of well-being. If, however, you find yourself becoming increasingly anxious it’s important to speak to a mental health professional who can assess your symptoms and help you with a treatment plan that can significantly reduce the anxiety that is interfering with your life. Anxiety, panic disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands. When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life. Mental hygiene is just as important as washing your hands.
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5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH

Fortunately, even if you’ve never consciously paid attention to the choices and behaviors that diminish your mental health, you can change that. The practice of mental hygiene is something that can be easily incorporated into anyone’s life—and it doesn’t really cost anything. By adopting the following strategies, you can shift to new habits that improve your overall well-being.

1. Have a regular morning routine.

Starting each morning in a similar way can help you feel more grounded and focused as you prepare for the day ahead. Some people may find that sipping a cup of tea while reading or listening to the birds sing can help them feel centered. Others may spend 15 minutes in meditation, going for a walk, or doing some yoga. Whatever it is that helps you feel calmer and more mindful, rather than rattled and rushed, is good for your mental hygiene.

2. Disinfect your thoughts.

If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control. The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how: For each ANT you have, write it down and answer the following questions about it: Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is. Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.

3. Fit in time for physical activity.

The many benefits of exercise for your mental and physical health can’t be overstated. Not only does it help with your fitness, but it also promotes the growth of new brain cells and increases the release of neurotransmitters like dopamine and serotonin, as well as endorphins, which are the body’s natural pain-relieving hormones. Physical activity can induce calmness and clarity, which elevate your mental hygiene. Exercising doesn’t have to be a chore—choose a variety of activities you enjoy. Better yet, get an exercise buddy to make it more fun. Even if you can only squeeze in 10-15 minutes at a time, it is still worth the effort.

4. Make good decisions about what you eat.

As Dr. Amen’s wife, Tana, always says, “Food is medicine, or it is poison.” Everything you drink or put on the end of your fork can help your feel energized and focused, or end up making you irritable, tired, and foggy-headed. A healthy balanced diet includes lots of fresh produce, clean protein, healthy fats, such as the ones from avocado and coconut, and foods like walnuts, salmon, and flax seeds that are high in omega-3 fatty acids. Starting your day off with a boost of protein, whether it’s a brain-healthy smoothie, eggs, or almond flour pancakes can provide you with the energy and focus needed to achieve your goals. Sugar, processed foods, and alcohol do not support your mental or physical health, so steer clear of these. To help you make better decisions about food and beverages, every time you plan to consume something, ask yourself, “Is this good for my brain, or bad for it?”

5. Prioritize your sleep.

When you don’t get adequate amounts of sleep, it affects the health of your brain and body beyond feeling cranky and tired. Sleep deprivation can increase the risk for mental health issues like depression and anxiety, make you prone to cravings, addiction, and brain fog, cause weight gain, and elevate the risk for type 2 diabetes and Alzheimer’s disease. One reason for this is that while you sleep, your brain undergoes a critical process during which it eliminates toxins and waste that are normal byproducts of cellular function. These mechanisms help to keep your brain healthy, which is a vital component of good mental hygiene. Making the necessary changes to get at least 7 hours of sleep each night supports your mental and physical health and will help you think more clearly, manage your thoughts, make better decisions, and give you the energy necessary to accomplish what you need to do. These guidelines can help you get the zzzzzz’s you need:

MENTAL HYGIENE FOR BETTER MENTAL HEALTH

Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life. Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Taking care of someone with a disability, chronic illness, or other health condition that requires full-time support is an honorable role to undertake. And whether it is done out of love or a sense of obligation, being a caregiver can be both rewarding and overwhelming. It can also lead to emotional and physical burnout. For example, in addition to raising a child with special needs, parents are faced with challenges specific to the unique cognitive or physical functioning differences their child has. Research has found that stress is a significant concern for those raising a child with a developmental disability, such as autism. Taking care of a spouse or family member with Alzheimer’s disease—or another type of dementia—can be distressing and difficult. A study in Current Psychiatry Reports has shown that it can lead to an increased risk for depression and cardiovascular disease in caregivers. Having an older parent who is chronically ill can be emotionally taxing and shift the normal parent/child dynamic when the parent becomes the dependent one. Being a caregiver for a spouse or family member with Alzheimer’s disease or another type of dementia can be very stressful and difficult, and lead to an increased risk for depression and cardiovascular disease.
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DO YOU HAVE SYMPTOMS OF CAREGIVER BURNOUT?

Although there are many benefits that come from a person’s commitment to being a caregiver for a loved one—a sense of fulfillment, devotion, kindness, and responsibility—the work can be very draining at times. Stressors can accumulate and burnout can set in, making symptoms like these become apparent:

8 WAYS TO HEAL FROM CAREGIVER BURNOUT AND STRESS

When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so that your life is in better balance again.

1. Recruit others to help you.

Carrying the weight of all the responsibilities can wear you down pretty quickly. Some people might not ask for help because they are overly protective of their loved one or they might think it implies they are somehow shirking their responsibilities. The reality is, though, that if you are burned out, you are less effective in taking care of those who need you. Asking trusted friends, family members, or trained volunteers to cover for you—even if it’s only for an hour or two a day—can give you some much-needed time to yourself.

2. Focus on the things within your power.

Having a loved one with a permanent disability, chronic illness, or neurodegenerative disease can naturally make you worry about the future because there is often a lot of unpredictability ahead. Rather than fretting about what you cannot control, focus on the day-to-day things you do have control over.

3. Spend time with friends.

It’s so important not to isolate yourself from friends, even if you’re feeling down. Getting out of your caregiving orbit and spending time with people you enjoy can re-energize your emotional outlook and lift your spirits.

4. Schedule a visit with your doctor.

It’s easy to find reasons to put off your own health concerns when you are taking care of someone whose mental or physical problems are very serious. However, if you don’t prioritize your health, it can make it much harder to carry out your responsibilities. Therefore, it’s crucial for your own well-being to stay on top of medical and dental appointments—and commit to keeping them.

5. Reach out for professional support.

If you suspect you may have depression, or you’re really struggling with caregiver stress, get help. Having a compassionate counselor to talk with about your struggles, the complex feelings you may have, and other challenges in your life can help you process and make sense of them. Psychotherapy can also make you more aware of your triggers and develop healthier coping strategies for getting through difficult moments. In addition, online or in-person caregiver support groups provide the opportunity to connect with others who are dealing with some of the same issues you are—and let you know that you are not alone.

6. Write down your thoughts.

A journal can be an effective and quick way to discharge your frustrations, fears, grief, worries, and other emotions swirling around your head. When you write down exactly how you feel, it can diffuse the intensity of those feelings and give you some relief. A personal journal helps you be honest with yourself, which can feel liberating. If you have concerns about anyone reading it, keep it in a locked drawer to protect your privacy.

7. Make time for exercise.

Even if you can only squeeze in 10 minutes at a time, physical activity is one of the best ways to help manage your stress. Walking, swimming, gardening, doing yoga—or whatever type of exercise you enjoy—can reduce tension and promote the release of feel-good brain chemicals that elevate your mood and help you feel calmer. Regular exercise can also improve the quality of your sleep.

8. Eat a healthier diet.

When you’re emotionally and physically overwhelmed, it can be easy to reach for comfort foods, especially ones that are high in sugar and processed oils. While they might taste good in the moment, they can cause your blood sugar to crash, increase inflammation, and make you feel more stressed and irritable. Have fresh fruit on hand for when you need a sweet treat. And to help keep fatigue, depression, and anxiety at bay, eat a balanced diet that includes:

ATTENTION, CAREGIVERS: DON’T FORGET TO HONOR YOURSELF

The everyday effort and challenges you face as a caregiver are a sign of your strength, tenacity, and spiritual generosity. Even if your loved one cannot show you their appreciation, remind yourself about all the good you are doing, the reasons you care, and why you took on this demanding role. Making your mental and physical health a priority will help you get through the inherent difficulties of the purposeful work you are doing to help someone who means a lot to you. Stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Are you a few months post-COVID-19 infection, but you can’t seem to shake your low mood? Are you struggling with anxious thoughts and/or having trouble sleeping too much or too little? These are a few of the hallmark symptoms of depression. Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.     Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.
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A DIFFERENT KIND OF DEPRESSION

It’s understandable that COVID-19 patients may experience lingering depression following infection, especially if their case was severe or required hospitalization. Depression and/or anxiety could result from the unique circumstances surrounding having COVID-19, such as prolonged isolation, the trauma of hospitalization, stigma from having contracted the illness, and possible employment loss and financial burdens. Yet, surprisingly, a significant number of people—even those who had mild or moderate cases—are experiencing ongoing depressive symptoms, anxious feelings, and even post-traumatic stress disorder (PTSD) several months out from initial infection. Indeed, depression and anxiety are among a number of symptoms reported in cases of long COVID, when patients continue to be affected by the virus months after initial infection.

POST-COVID DEPRESSION RESEARCH

Researchers began taking note of post-COVID depression in 2020. A July 2020 study published online in Brain Behavioral Immunology examined the mental health of hundreds of patients post-COVID. It found that 31% of patients self-rated in the psychopathological range for depression, and 42 % for anxiety—in addition to significant numbers also rating for PTSD, obsessive-compulsive disorder (OCD) symptoms, and insomnia. Curiously, there was one commonality to most all of the cases: systemic inflammation. Specifically, the study notes that “baseline systemic immune-inflammation index (SII), which reflects the immune response and systemic inflammation were positively associated with scores of depression and anxiety at follow-up.” In March of 2021, another larger study published in JAMA Network Open surveyed more than 3900 individuals with prior COVID-19 illness between May 2020 and January 2021. It found that 52.4% of participants met the criteria for symptoms of major depressive disorder about 3 months post-COVID. Among the most recent research, a December 2021 review analyzed research from 8 different studies on post-COVID depression and found that patients less severely affected by COVID experienced more depression later. In one study from the review, patients mildly affected by COVID-19 reported a greater frequency of depressive symptoms than patients critically affected (22% vs 10%) 13 weeks after onset of symptoms. The study also recognized the role inflammation may play in post-COVID depression, noting that some of its reviewed research showed that COVID-19 induces a hyperinflammatory state, which may cause persistent low-grade inflammation. A link between inflammation and depression has already been well established, although it is not fully understood. Research has found that pro-inflammatory cytokines affect levels of serotonin (the key hormone that stabilizes our mood, feelings of well-being, and happiness), dysfunction of the hypothalamic-pituitary–adrenal axis (which often occurs with depression), self-regulation, the central nervous system, neuroplasticity, and brain function. In addition to inflammation, COVID-19 affects the brain in other ways that can influence mood.

MOOD AND OVERACTIVITY IN THE LIMBIC SYSTEM

The brain SPECT imaging work at Amen Clinics shows how COVID-19 can negatively impact the brain. SPECT is a well-studied brain imaging technology that measures blood flow and activity in the brain. SPECT scans of patients at Amen Clinics taken before being infected with COVID-19 and then again months after testing positive for the virus reveal a dramatic increase in activity in the brain’s limbic system or emotional centers. Overactivity in this area is associated with a greater risk of depression, as well as anxiety, OCD, and PTSD. The activity observed in the limbic system appears to align with theories about how the coronavirus may interact with the brain and nervous system. Because most all coronaviruses affect the nose, neuroscientists believe they may reach the brain by efficiently traveling up the olfactory nerve. One study suggests that mood, anxiety, and olfactory dysfunction in COVID‐19 patients may indicate evidence of central nervous system involvement. It has been theorized that the olfactory nerve or other cranial nerves, may be the virus’ springboard to the brain’s limbic system, which as we now know, is the brain’s emotional center from which depression and anxiety disorders may spring. Research is continuing and more understanding of how COVID-19 interacts with the brain and the nervous system will be revealed. In the meantime, there’s hope for long COVID patients, experiencing depression and anxiety. Here are 5 things you can do to calm limbic activity, quell inflammation, and help you feel better.

5 WAYS TO COMBAT DEPRESSION POST-COVID

1. Consider nutritional supplements.

Consider taking calming and anti-inflammatory nutraceuticals such as high-absorption curcumin, GABA, theanine, vitamin D, vitamin C in higher doses, quercetin, zinc, magnesium, and omega-3s. Low-dose aspirin may help quell inflammation too, but be sure to discuss it and any supplement regimen with your healthcare provider first!

2. Engage in movement or physical exercise.

When you are feeling depressed, exercise may seem like a tall order. Any kind of movement is good for calming your brain and boosting your mental well-being. Start by simply walking around your home and/or doing some simple stretches. If you can work up to some physical exercise, even better. Research shows that physical exercise can be as effective as an antidepressant!

3. Cultivate calming practices and get restful sleep.

Diaphragmatic breathing, meditation, infrared sauna therapy, hypnosis, and hyperbaric oxygen therapy are all great ways to calm the limbic system. If you’re having trouble sleeping, turn off your digital at least an hour before bedtime, since they stimulate the brain. Try reading a paper book instead.

4. Eat a clean, healthy diet.

Avoid caffeine, excessive alcohol, sugar, and inflammatory foods. Instead, eat a clean and healthy diet, filled with colorful anti-inflammatory fruits and vegetables, healthy fats, and lean proteins. Organic berries, leafy greens, avocado, nuts and seeds, and fatty fish are all great choices. Choose low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.

5. Kill the Automatic Negative Thoughts (ANTs).

In order to reduce depression, anxiety, and negative thinking, you need to work on disciplining your mind to get rid of the ANTs. Our thoughts tell us things that are not true, a lot. Don’t believe them! Learn to replace stressful thoughts with more constructive, calming ones. If you are a COVID long-hauler experiencing depressive symptoms, practicing any of these tips will help you to move in a more positive direction. Post-COVID depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.