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Can Micronutrients Improve Gut Bacteria in ADHD?
Facebook-f X-twitter Youtube Table of Contents Gut Health and ADHD: Can Vitamins and Minerals Improve Both? There’s a growing buzz in scientific and mental health
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Gut Health and ADHD: Can Vitamins and Minerals Improve Both?
There’s a growing buzz in scientific and mental health communities about the gut-brain connection. The truth is the gut does so much more than digest food. It also talks to the brain, shaping everything from mood and memory to focus and behavior. For people with ADHD, this conversation between the gut and brain may be especially critical.
New research, including a 2025 study, suggests that taking vitamins and minerals can shift the makeup of gut bacteria in children with attention deficit hyperactivity disorder (ADHD), also called attention deficit disorder (ADD). The evidence shows that supplementation with micronutrients is linked to a high potential for improving focus, attention, and behavior.
With decades of experience in nutritional psychiatry and brain-based healthcare, Amen Clinics is at the forefront of uncovering how lifestyle changes, targeted nutritional supplements, and gut-brain strategies can support better outcomes for people with ADHD.
Here’s a breakdown of how micronutrients influence gut health and why that matters so much for ADHD management.
Amen Clinics is at the forefront of uncovering how lifestyle changes, targeted supplements, and gut-brain strategies can support better outcomes for people with ADHD.
What is the gut-brain axis and why does it matter for adhd?
How Does Gut Bacteria Communicate with the Brain?
The gut and brain are in constant communication through a superhighway called the vagus nerve, along with chemical messengers like neurotransmitters and immune signals. Inside your digestive tract are trillions of microbes collectively known as gut microbiota. They play a direct role in producing neurotransmitters, such as serotonin, dopamine, and GABA—all of which affect mood and focus.
When your gut bacteria are balanced, the messages sent to your brain are calming and supportive. However, when the microbiome is out of balance, those messages can increase anxiety, irritability, and distractibility—one of the hallmark symptoms of ADHD.
Why is the Gut-Brain Axis More Sensitive in People With ADHD?
Studies show that children and adults with ADHD tend to have more gut inflammation, higher intestinal permeability (aka “leaky gut”), and microbial imbalances. This heightened sensitivity means that even small disruptions—such as eating artificial food dyes or lacking key nutrients—can set off a chain reaction that impacts your attention, behavior, and mood.
In other words, for people with ADHD, gut health is a foundational part of your mental and physical well-being.
Can Micronutrients change gut microbiota in adhd?
What Does the Research Show About Micronutrients and Gut Bacteria?
In the 2025 study mentioned earlier, a team of researchers looked at whether giving children with ADHD extra vitamins and minerals could help with focus and emotional control—and whether these changes might be linked to gut health.
In the study, 44 children took either micronutrients or a placebo for eight weeks, then all were given micronutrients for another eight weeks. Stool samples were collected to see how gut bacteria changed over time. The study suggests that taking nutritional supplements improves gut health.
How Did Micronutrients Affect ADHD Symptoms?
Beyond the gut, the children in the study also experienced notable improvements in ADHD symptoms, including better attention, emotional regulation, and reduced hyperactivity.
These behavioral changes occurred in tandem with shifts in gut bacteria, suggesting a strong relationship between micronutrient-fueled microbiota and brain function.
Are These Results Consistent with Previous Findings?
Several previous studies have linked nutrition to improved mental health outcomes, especially in ADHD. Research from other clinical trials has shown that micronutrient formulas can improve mood, reduce impulsivity, and enhance emotional resilience in both children and adults with ADHD. Gut health appears to be a major mechanism driving these changes.
Which Micronutrients Were Included in the Study?
In the study, the children received a broad-spectrum micronutrient formula—not just one or two vitamins, but a carefully balanced combination of vitamins and minerals. The micronutrient capsules contained 36 ingredients, including:
- Vitamins: A, C, D, E, and all the B vitamins (B1, B2, B3, B5, B6, B12, folate, biotin)
- Minerals: calcium, magnesium, zinc, iron, copper, selenium, chromium, iodine, molybdenum, manganese, and others in trace amounts
- Some formulations used in these trials also include amino acids and antioxidants for balance and absorption.
The supplement used was designed to provide nutrients at levels higher than a standard multivitamin, but still within safe limits. The researchers aimed to address multiple potential deficiencies at once rather than targeting a single nutrient.
Related: What Is the Role of Gut Microbiota in Alzheimer’s Disease?
Which Gut Bacteria Are Involved In ADHD And How Can They be Modulated?
What Changes Were Seen in Gut Bacteria Levels?
The 2025 study, which appeared in the journal Gut Microbes, found that micronutrient supplements influenced the gut microbiome in children with ADHD in important ways.
For example, taking vitamins and minerals was associated with an overall increase in the diversity of gut bacteria.
Specifically, the bacterial group Actinobacteriota decreased in children taking micronutrients compared to placebo. At the same time, two families of bacteria known to produce butyrate—Rikenellaceae and Oscillospiraceae—increased in children who showed the most behavioral improvement.
Butyrate is a short-chain fatty acid that supports gut lining health, reduces inflammation, and may positively influence brain function.
These findings suggest that micronutrients may help rebalance the gut microbiome by reducing certain bacteria while boosting helpful butyrate-producing microbes, potentially contributing to better focus and emotional regulation.
Why Does Gut Microbial Diversity Matter?
A more diverse microbiome is generally associated with lower inflammation, improved digestion, mental stability, and more stable neurotransmitter production. For those with ADHD, increasing microbial diversity can help regulate focus and mood by ensuring a wider variety of bacteria are working together to send helpful signals to the brain.
Related: Does My Gut Health Affect My Mental Stability
Can Probiotics or Prebiotics Help?
Yes, but ideally with a strategy. Not all probiotics are created equal. Look for evidence-based strains like Lactobacillus helveticus or Bifidobacterium longum, which have been studied for their effects on mood. Also, add prebiotic-rich foodslike onions, garlic, leeks, and bananas, which feed the good bacteria and encourage diversity.
Are Diet And sensitivities affecting gut health in adhd?
What Dietary Changes Support Micronutrient Effectiveness?
The best micronutrient supplement can only do so much if the body is under daily assault from inflammatory foods. That’s why Amen Clinics often recommends an elimination diet, which can calm the immune system and improve nutrient absorption by first removing:
- Gluten
- Dairy
- Artificial colors
- Processed sugars
This step alone can reduce ADHD symptoms in some people.
Related: What is an Elimination Diet? (And Why Your Mental Health Needs One)
How Can Food Sensitivities Impact the Brain?
When you eat something your body doesn’t tolerate well, it can trigger systemic inflammation. That inflammation travels through the gut-brain axis and results in brain fog, poor concentration, irritability, or impulsivity. Identifying and removing certain trigger foods is often a game-changer for ADHD gut health.
How safe and effective are micronutrient supplements for adhd?
What Should Clinicians Consider Before Recommending Supplements?
While micronutrients are generally safe, testing for deficiencies first is crucial. At Amen Clinics, we use lab testing to identify gaps in nutrition before making personalized recommendations. This ensures targeted support without overloading the system.
Are There Any Risks or Side Effects?
Nutritional supplements are generally safe, but taking too many vitamins and minerals may lead to digestive issues or mineral imbalances in some cases. That’s why it’s important to work with a clinician experienced in integrative ADHD treatment.
How Long Does It Take to See Results?
Most people begin to notice changes within four to 10 weeks of consistent use. The improvements in focus, energy, and emotional balance develop gradually, but are meaningful and long-lasting when paired with lifestyle changes.
FAQ
Amen Clinics addresses ADHD gut health from every angle and may include:
- An anti-inflammatory diet rich in lean protein, leafy greens, and omega-3s
- Targeted micronutrient supplementation based on lab testing
- Probiotic support with clinically validated strains
- Brain-enhancing activities such as neurofeedback or meditation (both shown to improve gut health)
Our brain SPECT imaging allows us to see how different regions of the brain are functioning. Combined with gut health insights, this helps us personalize treatment plans for better outcomes because no two brains are the same.
If you’re ready to take control of your ADHD symptoms with a gut-first approach, schedule an appointment with Amen Clinics. We’ll guide you through lab testing, SPECT imaging, and a fully customized nutritional and supplement plan.
This goes beyond basic symptom management and focuses on optimizing your brain and body for a better life with ADHD.
Absolutely! Gut-brain health strategies are showing promise for anxiety, depression, fatigue, and brain fog, all of which often co-occur with ADHD. Supporting your microbiome with an ADHD gut health protocol may be the missing piece you need for sharper focus, better follow-through, and greater impulse control.
ADHD and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
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.
Ast, H. K., Hammer, M., Zhang, S., Bruton, A., Hatsu, I. E., Leung, B., McClure, R., Srikanth, P., Farris, Y., Norby-Adams, L., Robinette, L. M., Arnold, L. E., Swann, J. R., Zhu, J., Karstens, L., & Johnstone, J. M. (2025). Gut microbiome changes with micronutrient supplementation in children with attention-deficit/hyperactivity disorder: the MADDY study. Gut Microbes, 17(1), 2463570. https://doi.org/10.1080/19490976.2025.2463570
Zhi, J., Zhang, S., Huang, M., Qin, H., Xu, H., Chang, Q., & Wang, Y. (2024). Transcutaneous auricular vagus nerve stimulation as a potential therapy for attention deficit hyperactivity disorder: Modulation of the noradrenergic pathway in the prefrontal lobe. Frontiers in Neuroscience, 18. https://doi.org/10.3389/fnins.2024.1494272
Ming, X., Chen, N., Ray, C., Brewer, G., Kornitzer, J., & Steer, R. A. (2018). A Gut Feeling: A Hypothesis of the Role of the Microbiome in Attention-Deficit/Hyperactivity Disorders. Child Neurology Open, 5, 2329048X18786799. https://doi.org/10.1177/2329048X18786799
Wang, Y., & Cao, M. (2025). The impact of a multi-micronutrient nutritional formula combined with cognitive behavioral therapy in managing symptoms of children with attention deficit hyperactivity disorder. Frontiers in Pediatrics, 13, 1624344. https://doi.org/10.3389/fped.2025.1624344
Toscano, M., De Grandi, R., Stronati, L., De Vecchi, E., & Drago, L. (2017). Effect of Lactobacillus rhamnosus HN001 and Bifidobacterium longum BB536 on the healthy gut microbiota composition at phyla and species level: A preliminary study. World Journal of Gastroenterology, 23(15), 2696–2704. https://doi.org/10.3748/wjg.v23.i15.2696
Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine (Encinitas, Calif.), 17(4), 28–32. https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/
5 LESSER-KNOWN CAUSES OF DEPRESSION
1. Inflammation
Inflammation is a silent cause of depression. That’s because inflammation is an internal symptom, one we can’t necessarily see. But we can think of it as a fire that’s burning at a low level behind the scenes. This common health problem affects everything in the body, including the brain, which then can create depressive symptoms. Experts have studied and established the link between inflammation and mood disorders. Research has found that cytokines (pro-inflammatory molecules) can affect levels of the mood stabilizer hormone serotonin, for example. This study hypothesized that other reasons for this inflammation-depression link may include “dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, pathologic microglial cell activation, impaired neuroplasticity, and structural and functional brain changes.” More research is needed to find out further details about the connection between inflammation and depression, but we know it exists.2. COVID-19
It will take years to determine just how deeply COVID-19 impacted our world. But the Gallup poll noted that depression stats have climbed higher than ever after the pandemic. Reasons for this, the report explained, may be due to many factors. For example, social interruptions have led to increased isolation and loneliness. Then there are the additional psychological burdens, such as fear of catching COVID, or the exhaustion experienced among healthcare workers. Finally, there have been factors like increased substance abuse and pandemic-related disruptions in mental health care and other services. Physical changes are a factor, too, among those who have had COVID—especially those who experience symptoms of long COVID. The virus creates inflammation, which (as noted above) is associated with signs of depression. Brain SPECT imaging scans at Amen Clinics show that changes in the brain take place after COVID. For example, some post-COVID scans reveal increased activity in the emotional centers of the brain. Overactivity in this area of the brain is often associated with depression.3. Hypothyroidism
This condition, which is far more common in women, occurs when the thyroid gland does not make enough of the thyroid hormone. This may cause memory loss, fatigue, weight gain, and, yes, depression. On SPECT scans, hypothyroidism is associated with overall decreased blood flow in the brain. This is often linked to cognitive impairments as well as mental health issues like depression. Unfortunately, too many people living with thyroid issues are not receiving the medical attention and treatments they need. Though the American Thyroid Association estimates 20 million Americans have some form of thyroid disease, as many as 60% of those with the condition are unaware of it. If you experience the onset of depression and can find no other obvious cause, it is wise to get your thyroid levels checked out by a medical professional.4. Head trauma
Traumatic brain injuries are strongly associated with major depressive disorder. One review that analyzed dozens of studies noted that it’s the most common psychiatric disorder to appear after these injuries. According to these studies, the likelihood of developing depression within the first year after sustaining a head injury is between 33% and 52%. Surprisingly, an increased risk of depression is found not only in those with severe head trauma but also in mild cases. This leads to an increased risk of more serious post-injury effects, including suicide. Researchers suggest depression may be related to damage to brain tissue as a result of a head injury. Certain people, such as those with a previous depression history or those with outside adverse factors like unemployment, may be more at risk.5. Exposure to toxins
Toxins in our environment can poison the brain and lead to mental health conditions like depression. Toxins destroy the body in many ways. Like many of the concerns listed here, they reduce blood flow to the brain, which is associated with depression. They also interfere with hormone production, disrupt the immune system and the gut’s microbiome, and contribute to obesity. DNA damage via toxin exposure also ages the brain and can impact both mood and memory. Any of these issues can be associated with depressive symptoms.6. Heart disease
Research shows there’s a strong connection between heart disease and depression. People who have experienced a heart attack, stroke, or heart failure are at increased risk for mood disorder. Approximately 20%-30% of cardiac patients experience depression, according to research. This means cardiac patients are 2-3 times more likely to develop depression compared with the general population. Experts suggest that cardiac events can trigger depressive symptoms for a variety of reasons. These include pain as well as fears about dying, disability, or financial troubles. Impaired blood flow, commonly seen in heart disease, can also play a role in mental health conditions. SPECT imaging shows that decreased blood flow negatively impacts the brain and mental well-being.7. Certain medications
Some prescription drugs have been linked to depressive symptoms, such as sadness, hopelessness, and negativity. Medications associated with an increased risk of depression include oral contraceptives, corticosteroids, isotretinoin (acne medication), interferon-alpha (an anti-viral drug), high blood pressure drugs, and statins. A 2023 study using data from 264,557 women found that an alarming number of those who use oral contraceptives develop depression. Women who were teenagers when they started taking the pill had a 130% higher rate of depressive symptoms. For those who began taking the pill as an adult, there was a 92% increase in mood disorder.DEPRESSION SYMPTOMS AND TREATMENT
Even though depression is more widespread than ever, there is a silver lining. As more awareness of this mental health condition grows, more people can get the diagnosis and help they need. Those who have not been diagnosed or treated, however, may not know whether they need help. Here are some symptoms and signs of depression to watch out for:- Persistent sadness or negativity
- Hopelessness
- Restlessness
- Irritability
- Changes in sleep patterns (oversleeping or too little sleep)
- Changes in appetite (weight loss or gain)
- Lower energy levels
- Difficulty concentrating or memory loss
- Loss of interest in pleasurable activities
- Suicidal thoughts or attempts
12 CAUSES OF BRAIN FOG
1. Obesity
It is common knowledge that obesity increases the risk of type 2 diabetes, high blood pressure, joint issues, and heart disease. Did you know it can negatively impact your brain health too? Inflammation is a major factor associated with obesity and is directly linked to brain fog. A 2015 study published in Frontiers in Neuroscience reviewed the connection between mast cells, which play a role in how fat is metabolized. This relationship can impact inflammation in the brain, resulting in brain fog. Clear the Fog: Learn to love foods that love you back. Adopt a brain-healthy diet that supports cognition—think fish high in omega-3 fatty acids (salmon), protein for better focus, berries, and nuts.2. Stress
Life changes, whether exciting or difficult can cause stress, overwhelming the brain and leading to the fuzzy thinking and dullness associated with brain fog. If you’re undergoing intense change or dealing with a traumatic situation, you might struggle with symptoms of brain fog. If the stress you’re under requires you to make important decisions, you might have a harder time doing so. Research shows that chronic stress results in reduced blood flow to the brain, which contributes to brain fog and other adverse symptoms. Clear the Fog: Reduce stress with relaxation techniques like deep breathing and meditation.3. Untreated depression
Depression is strongly associated with memory loss, which is considered a common brain fog issue. Untreated depression can also result in fatigue, confusion, and an inability to focus—all of which are also linked to brain fog. Because the cognitive effects of depression are so far-reaching, it is imperative to seek help from a mental health professional with a brain health specialty. Clear the fog: Discover which type of depression you have so you can get treatment targeted to your needs.4. Hormonal imbalances
Brain fog and hormone issues go hand-in-hand. Hormonal causes of brain fog include hypothyroidism, perimenopause/menopause, and abnormal cortisol levels. Brain fog can be so extreme when hormonally related that it’s not uncommon for people to think they have early-onset Alzheimer’s disease and get tested for memory loss. Clear the Fog: Have your healthcare provider check your hormone levels and balance them if necessary.5. ADD/ADHD
Lack of focus, being easily distracted, and having trouble concentrating are all symptoms of ADD/ADHD that can contribute to brain fog. A study in Frontiers in Psychiatry found that people with ADD/ADHD have higher levels of cytokines, which have an inflammatory effect on the brain. A spike in cytokines can interfere with your working memory, slow your reaction time, and cause brain fog. Clear the Fog: Find out which of the 7 types of ADD/ADHD you have and look for natural solutions to help and take medication if necessary.6. Food allergies
Your diet can either make you feel focused and sharp or slow and sluggish. A study published in Behavioural Brain Research found a correlation between food allergies and cognitive impairment, including brain fog. More mile food sensitivities and food intolerances can also mess with your brain. The typical American diet is riddled with commonly allergenic foods such as gluten, corn, soy, sugar, dairy, and food additives and dyes. Clear the Fog: Eliminate potential food allergens for 30 days and see if your foggy thinking improves.7. Chronic Fatigue Syndrome
Chronic Fatigue Syndrome (CFS) has a host of symptoms involving digestive issues, sore lymph nodes, muscle weakness, food allergies, and irregular heartbeat. Another challenge of the condition is brain fog and overall difficulty with information processing, attention, and working memory. Clear the Fog: Seek treatment for CFS from an integrative or functional medicine physician.8. Long COVID
According to the World Health Organization, people suffering from long COVID have symptoms such as fatigue, shortness of breath, chest pain, loss of smell and taste, muscle aches, depression, and anxiety. In a 2022 study, 71 percent of participants reported brain fog as a symptom of long COVID, and it is one of the top three symptoms including fatigue and shortness of breath. Clear the Fog: Get on a brain-healthy program to help combat long COVID and its symptoms.9. Early-onset Alzheimer’s disease
Mild cognitive impairment (MPI) found in early-onset Alzheimer’s is different from brain fog but might feel similar. Keep in mind the distinction is that dementia symptoms include memory loss that is more profound than the mental cloudiness seen with brain fog, and as Alzheimer’s progresses will interfere dramatically with everyday life. Clear the Fog: Get screened to rule out Alzheimer’s disease if more pronounced memory loss is a factor.10. Medications
The blood-brain barrier weakens as we age, which can allow medications to seep into the brain. Over-the-counter and prescription medications that can cause brain fog include pain relievers, sleep aids, anti-anxiety drugs such as benzodiazepines, antidepressants, high blood pressure medication, allergy medication, and drugs that lower cholesterol (statins). Clear the Fog: Check your medicine cabinet to see if you are taking anything that may interfere with cognitive function and talk to your doctor about it.11. Sleep issues
There’s no way around it: we need our sleep. Without it, every aspect of life suffers. The idea that you can “get away with” a few hours of sleep every night or interrupted sleep is just not true. Lack of sleep – even one night – can cause brain fog and a host of other symptoms. Chronic lack of sleep is another source of inflammation that can wreak havoc on cognition. Clear the Fog: Make sleep a priority in your life. Set a sleep schedule and stick with it, even on weekends.12. Inflammation
The connection between brain inflammation and cognitive dysfunction is found throughout research on brain fog and applies to ADD/ADHD as well as obesity, depression, long COVID, anxiety, food allergies, sleep issues, and other causes listed here. A study conducted in 2021 found that even low levels of chronic neuroinflammation can have an impact on clear thinking and result in chronic brain fog. Clear the Fog: Consider taking anti-inflammatory supplements, such as fish oil, curcumin, and probiotics. Given the wide range of issues that cause brain fog, it’s crucial to seek professional help to find what’s at the root of your problems. Brain fog, memory problems, 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. Cortisol, known as the body’s “stress hormone,” tends to have a bad rap. Yet, this remarkable molecule is so much more. Cortisol plays a key role in your survival and in many important functions in the body. Indeed, the role cortisol plays in your body’s fight-or-flight stress response can be life-saving. It triggers the release of glucose, which allows for fast energy and slows or turns off nonessential processes in the body, so the body can handle the threat at hand. Among many important day-to-day functions, cortisol is critical in managing your metabolism, immune response, blood sugar, circadian rhythm (the sleep/wake cycle), and inflammation, to name a few. It’s only when cortisol levels get too high for prolonged periods that the hormone becomes a health liability (hence, that bad reputation). For example, during the pandemic, many people experienced persistent stress and raised cortisol levels. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain (especially in the mid-section and face)—as well as hypertension, type 2 diabetes, and more. High cortisol levels will make you feel miserable. It’s no wonder studies have found that happier people have lower cortisol levels. Here’s what you need to know about this hard-working hormone, including ways to ensure your cortisol levels stay balanced. High cortisol levels will make you feel miserable. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain—as well as hypertension, type 2 diabetes, and more.WHAT YOU NEED TO KNOW ABOUT THE STRESS HORMONE CORTISOL
Cortisol is synthesized in the adrenal glands that sit on top of your kidneys. It works with certain areas of your brain that manage your mood, motivation, and fear. As mentioned above, its major function is in the fight-or-flight stress response. When you perceive danger, real or imagined, your brain triggers a message that is released from the hypothalamus and pituitary gland, which tells your adrenals to release cortisol. The cortisol immediately makes more glucose available to your brain and body, as well as substances for tissue repair. It adjusts immune system responses and suppresses the digestive system, the reproductive system, as well as growth processes. It also stores memories of potential danger. All of these responses are geared to help you fight or flee from the danger at hand. This is why cortisol is sometimes called “the molecule of danger.” After the threat or stressor passes, cortisol levels go down and these systems return to normal functioning. But this molecule wears many hats. Most cells in the body have cortisol receptors, as it has a hand in nearly every system. Among its many functions, cortisol helps to regulate how your body uses carbs, proteins, and fats for energy. In small spurts, it can increase immunity by containing inflammation (however, it has the opposite effect if levels are chronically high). It is the counterbalance to insulin, raising blood sugar while insulin lowers it. Although not fully understood, it helps balance blood pressure and salt and water ratios. Cortisol levels lower and rise to allow sleeping and waking, too. Cortisol is truly a hormone to protect overall health and well-being.WHAT RAISES CORTISOL LEVELS?
Stress is one of the number-one offenders when it comes to elevated cortisol levels, especially chronic stress. Chronic stress is when you have a consistent sense of feeling pressured and overwhelmed over a long period of time. Another one is sugar consumption. It feels good short term to enjoy a sugary treat, but the long-term effect of regular sugar consumption is increased cortisol levels, inflammation, and compromised immune function. Additionally, caffeine, nicotine, alcohol consumption, high-intensity prolonged exercise, poor sleep (and sleep apnea), disturbing noises, extended time in traffic, and low zinc levels are all associated with increased cortisol levels. Cushing’s syndrome, a rare condition, occurs when cortisol levels are abnormally and chronically high. Addison’s disease is when cortisol levels are chronically low. It is associated with exhaustion, feeling dizzy, weight loss, weak muscles, hyperpigmentation, low blood pressure, and difficulty handling stress. Some signs of high cortisol levels may include (in addition to the conditions already mentioned):- Bruising easily
- Greater susceptibility to infection
- Acne
- Sporadic menses and facial hair in women
- Reduced sex drive
- Sleeplessness
- Increased anger and hostility
13 WAYS TO BALANCE CORTISOL
Here are researched ways to protect yourself against out-of-control cortisol levels.1. Get adequate sleep.
Aim for at least 7 hours of quality sleep each night to balance cortisol. Research has found that sleep loss can compromise your body’s ability to moderate cortisol levels.2. Move your body.
Exercise is great for balancing cortisol levels, but not the overly strenuous kind—or exercise performed too close to bedtime. Something like a good walk will do the trick, according to research.3. Meditate.
Many studies have found that meditation lowers stress and cortisol levels, including a recent 2021 meta-analysis.4. Try hypnosis.
Research on medical hypnosis and its association with lowered cortisol levels dates back to the mid-1960s!5. Explore tapping.
Emotional Freedom Technique (EFT), often called EFT tapping, has been shown to lower anxiety, depression, and cortisol levels, in a randomized controlled trial.6. Laugh more.
Studies have shown that having a good laugh can lower cortisol levels. Cultivate your sense of humor, watch comedies, and laugh often.7. Practice deep breathing.
Taking a few deep belly breaths can almost immediately lower cortisol levels, heart rate, and blood pressure—and promote relaxation, according to a randomized controlled trial.8. Listen to relaxing music.
Music is powerful and can turn on the relax response. Research showed lowered cortisol levels in surgery patients that listened to music pre-op.9. Practice Tai chi.
One of the most popular forms of exercise in China among middle-aged and elderly people, this martial art involves slow, rhythmic movements. According to a clinical trial, it can reduce cortisol levels and stress.10. Enjoy a massage.
We don’t need research to tell us massages reduce stress, but it does. In fact, studies show it lowers cortisol levels while increasing feel-good dopamine and serotonin levels, boosting your mood!11. Adopt a pet.
Having a dog, cat, or other pet (even pet fish!) that you interact with can lower cortisol levels, studies show. What’s more, having a pet to cuddle with boosts the trifecta of feel-good neurochemicals: oxytocin, dopamine, and serotonin.12. Eat healthy foods.
Certain foods are associated with lower cortisol levels, including dark chocolate, the Mediterranean diet (whole grains, fruits, vegetables, seafood, beans, nuts, and healthy fats like olive and avocado oil), prebiotics (plant fiber that feeds good gut bacteria), green and black tea, and adequate water intake.13. Take supplements.
Research shows that a number of herbal and nutritional supplements—including ashwagandha, rhodiola, phosphatidylserine, l-theanine, and fish oil—are associated with lower cortisol levels. Chronic stress, 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. The quest for the fountain of youth has fascinated human beings throughout history, but we now know that this magical mecca doesn’t need to be sought anywhere “out there.” It’s actually with you at all times, sitting right there in your skull—your brain! But, if you’re like many people, your brain may be older than you are. This reality, of course, can be viewed as either positive or negative. On the plus side, we can greatly influence our brain’s aging through our everyday habits. But that also means we must operate with caution every day, taking personal responsibility and consistently making better choices to keep us healthier and happier as we age. In essence, you have the power to speed up the aging process—making your brain look and feel older—or you can help slow it down, creating a brain that stays younger than expected for your chronological age. You have the power to speed up the aging process—making your brain look and feel older—or you can help slow it down, creating a brain that stays younger than expected for your chronological age.WHAT ARE THE TOP 4 BRAIN AGERS?
Just as muscles in the human body can atrophy as a result of the aging process, brain activity also decreases across its entire surface as we get older. In fact, on average, the adult brain loses about 85,000 neurons every day. But, though many of us expect impeded brain function as a normal side effect of aging, we can actually strengthen our brains, just as we would tone up our other muscles. Incorporating a few smart strategies every day will help stave off the brain aging process. Here are the top 4 areas in which we can change our behaviors to produce a more youthful effect.1. Toxin Exposure
Intake of harmful toxins is one of the biggest culprits that accelerates brain aging—but it’s also fairly straightforward to simply say no to many of these health destroyers. For example, everyone knows that smoking is a killer habit to be avoided at all costs, but keep in mind that other drugs, both legal and illegal, can cause similar harm. One large-scale study of brain SPECT scans, led by Amen Clinics founder Dr. Daniel Amen, evaluated more than 30,000 individuals from 9 months to 105 years old and found that cannabis abuse can add 2.8 years’ worth of accelerated aging, while alcohol abuse contributed 0.6 years of accelerated aging. Prescription drugs, such as benzodiazepines and painkillers, as well as too-high levels of caffeine (more than 300 milligrams per day, or more than 3 normal-size cups of coffee), can also age the brain. Any of these substances are also addictive, so their impact can easily snowball over time. Additionally, we are all vulnerable to being exposed to environmental toxins, such as pesticides, organic solvents, phthalates, and mold. Even those who have undergone chemotherapy should be extra careful to incorporate other brain-healthy habits to fight back against any potential damage. Cancer patients have demonstrated signs of “chemo brain,” since these treatments can impact healthy cells as they kill cancerous cells.2. Free Radicals, Inflammation, and DNA Damage
Chronic inflammation, which is promoted by the formation of free radicals, is thought to be a root cause of a wide variety of diseases that develop with age, including Alzheimer’s, diabetes, cancer, and heart disease. In a nutshell, free radicals attack our cells like rust erodes a car, damaging our DNA and accelerating the aging process. Free radicals can be avoided by banishing toxic habits like cigarettes, vaping, and sun overexposure. Within your diet, avoid charred meats, which develop compounds in the cooking process that may damage DNA, as well as trans fats and pesticides. (To reduce the latter, choose organic varieties when buying any of the “dirty dozen” in the produce aisle: peaches, apples, blueberries, bell peppers, celery, nectarines, strawberries, cherries, imported grapes, spinach, kale, and potatoes.) Inflammation can also be related to low levels of vitamin D or omega-3 fatty acids, high levels of omega-6, diabetes, stress, and diets with too much meat and/or sugar. How do these influences impact DNA? One way is through telomeres, which act like caps at the end of each DNA strand to keep it from unraveling. Inflammation, exposure to free radicals, vitamin deficiencies, and a lack of omega-3s can erode these protective telomeres, which shortens cells’ life span—and, ultimately, can shorten a person’s life span. Researchers have found that, among those older than 60, shorter telomeres indicated a three times greater likelihood of death from heart disease and an eight times greater likelihood of death from infectious disease.3. Lifestyle Choices
Obviously, there are myriad ways in which our lifestyles and habits can prematurely age our brains, but let’s look more closely at two major cornerstones of health: diet and exercise. Those who have adopted the Standard American Diet (SAD)—high in processed foods that feature loads of fats (including trans fats) and added sugars—are also doing a load of damage to the body. When a large quantity of sugar mixes with proteins and fats, the process forms molecules called Advanced Glycation End products, or AGEs, which promote aging. Women should aim to consume no more than 100 calories per day of added sugars; for men, no more than 150 calories per day. Choose high-fiber, low-glycemic foods instead. A SAD diet also leads to being overweight or obese, which directly impacts the brain—because as your weight increases, brain size decreases. Help keep your weight at a healthy level through regular exercise that focuses on building both endurance and strength. Do make exercise a priority, aiming for 30 minutes of activity every day, but don’t overdo it—that could backfire by creating, not reducing, inflammation. Finally, choosing the right supplements can also help keep the physical body in tip-top shape and protect against vitamin deficiencies.4. Physical and Mental Health Conditions
There is a range of health concerns that contribute to brain aging. For example, in recent years, we’ve found that COVID-19 has been associated with damage to the brain, joining the list of more established culprits, from gum and heart disease to diabetes and hypertension. Of course, brain injuries, and/or a lack of brain rehabilitation when needed, can also create lasting impacts. But even seemingly lower-intensity health problems influence brain aging, such as digestive issues, high or low testosterone or thyroid hormone levels, allergies, elevated levels of iron in the body, and chronic insomnia or sleep apnea. Furthermore, we cannot overlook the impact of mental health issues. In the SPECT study of more than 30,000 individuals referenced above, findings noted a link between accelerated aging and various brain disorders and behaviors. The top offender was schizophrenia, which was associated with an average of 4 years of premature aging, followed by bipolar disorder (1.6 years) and ADD/ADHD (1.4 years). Surprisingly, major depressive disorder was not linked to accelerated aging, however, this may be due to the fact that SPECT shows there are 7 different types of depression, each associated with a unique brain pattern. In the “behaviors” category, brain-aging influences include negative thinking patterns, elevated anxiety levels, and impulsive or thrill-seeking behaviors.PREVENTING BRAIN AGING
The brain imaging work at Amen Clinics has shown that some older men and women have brains that look much younger than their chronological ages would predict. That’s because they have implemented brain-boosting strategies on a daily basis, enabling them to live vibrant lives well into their advanced years. We all want to slow down the aging process and feel more youthful over the long haul, and it comes down to embracing 3 simple tactics: loving your brain, avoiding the damaging elements outlined above, and picking up those healthy habits that will help maintain your brain’s health. The power is in your hands—and between your ears! Memory problems, depression, bipolar disorder, 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. In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies. Sadly, those foods we so often reach for when we’re stressed might actually be worsening the problem—and, in more serious cases, even affecting our mental health. Anxiety in particular—the most common mental health issue in the United States, affecting 40 million-plus adults every year—has been closely linked with unhealthy dietary choices. In an animal study from 2018, researchers noted increased symptoms of anxiety and depressive behavior in mice that were fed a diet high in refined carbohydrates. Another study from 2019, which looked at more than 1,100 Greek adults over age 50, found that consuming higher levels of saturated fats and added sugars was associated with higher anxiety levels. While many foods can contribute to anxiousness, let’s look at some of the most common culprits and why they’re best avoided by those who struggle with everyday nervousness or who have been diagnosed with an anxiety disorder—and by anyone who wants to avoid experiencing these symptoms. In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies and mental health.AVOID THESE 5 ANXIETY-INDUCING FOODS
1. Sweets
If you’re one of the millions of people who reach for candy or desserts when feeling anxious, understand that these kinds of sugar-packed foods should never be considered treats. On the contrary, they create disturbance inside the body by causing a spike in blood sugar, which then leads to a quick crash. It’s this up-and-down roller coaster that worsens levels of anxiety in those who already struggle with it (even leading to symptoms that feel like a panic attack). Diets high in sugar are also linked to a range of additional anxiety-increasing side effects, such as inflammation, fatigue, and erratic brain cell activity that has been implicated in aggression, according to one 2021 study—while also leading to cravings for more, perpetuating an addiction-like cycle. Remember that added sugar can assume many forms on a food label, from high-fructose corn syrup and dextrose to honey and molasses. And sugar can be hiding in a variety of store-bought foods that are definitely not viewed as desserts. Check the labels on packaged foods before you buy, including fruit juice, salad dressings, nondairy milk, yogurt, condiments, soups, cereals, marinades, and sauces—you might be surprised at the added-sugar counts. If you tend to feel anxious, nervous, jittery, or tense, avoid blood sugar spikes and dips by eating balanced meals instead. Aim for a mix of protein, carbs, fat, and fiber to keep moods steadier throughout the day.2. Processed meats
If you’re thinking of arranging a charcuterie plate for guests at your next gathering, think again. Due to their high saturated fat content, cured meats, like salami, bacon, and jerky—just like red meats in general—have been linked to inflammation in the body, which fuels anxiety. Cured meats have an additional strike against them, as they are prepared with sky-high amounts of salt. High sodium intake raises blood pressure and puts extra strain on the heart, causing the body to release adrenaline into the bloodstream, which leads to feelings of anxiety. On the other hand, if you’re looking to consume less meat, processed or otherwise, be careful also to avoid highly processed meat alternatives. Protein replacements can be a healthier choice if they’re made up of whole grains and vegetables, but make sure to read the labels for the ingredients list, as well as nutritional information like sodium counts.3. Artificial sugar substitutes
We already know that artificial sweeteners, like the ones used in diet sodas, won’t help you lose weight. But, since they’re harmful to the brain, they can also be destructive to mental health. One 2018 study noted that aspartame (as found in NutraSweet or Equal) has been associated with anxiety and irritable moods, along with depression, insomnia, and a host of other neurophysiological issues. That’s because these fake sugars are known as neurotoxins that disrupt the functioning of the nervous system, which leads to increased symptoms of anxiety. One study, which focused on nutritional interventions as possible treatments for anxiety, suggested that the increased anxious feelings associated with artificial sweeteners may result from the adverse effects they have on the body, such as causing inflammation and disrupting the microbiome. Another study suggested that aspartame can inhibit the transport of dopamine and serotonin precursors to the brain and may increase the levels of excitatory neurotransmitters—changes that alter brain chemistry for a more anxiety-prone effect.4. Caffeinated beverages
With so many Americans coping with improper sleep, hectic schedules, and a lack of energy-boosting diet and exercise plans, it’s no wonder they feel tired on a daily basis. In an effort to push themselves toward better performance, highly caffeinated beverages such as coffee and energy drinks have become more popular standards in our diets, and in larger serving sizes than ever. Unfortunately, in addition to these drinks often being loaded with sugar, they can also wreak havoc on those with anxiety—or create symptoms in those who add these beverages to their diet. One study found that consuming more than 250 mg of caffeine per day “can lead to physical symptoms including restlessness, nervousness, psychomotor agitation, tremulousness, and insomnia.” Another, from 2020, studied the consumption of energy drinks among young adults who were 20 and older, to examine its effects on mental health symptoms—and found that participants who added these drinks to their routines registered an increase in stress scores after the 2-year study. Similarly, a Cambridge study that tracked the coffee consumption of college students found that those who had high caffeine intake were more prone to headaches, anxiety, and psychological distress. Even moderate intake, as little as 1½ cups of coffee (equal to 150 mg of caffeine), may lead to increased anxiousness among those who have certain sensitivities, including those with markers associated with panic disorder, according to a different study.5. Cocktails
Cocktails serve up a double-whammy of anxiety-increasing elements. First, alcohol (our country’s most dangerous drug, killing more than 140,000 Americans each year, according to the CDC) has been shown to be linked with anxiety. In fact, alcohol use disorder and anxiety co-occur at notable rates—about 2-3 times as often as would be expected by chance alone, say researchers. Others have noted that 1 out of every 3 alcoholics “has experienced episodes of intense depression and/or severe anxiety,” the latter generally occurring after the drinking period (for example, in the hangover stage), which often leads them to drink more to quell that anxiety. This dangerous cycle can lead, ultimately, to addiction. But even for drinkers who do not imbibe to addictive levels, many cocktails pile on to existing anxiety through the element of added sugar—heaps of it. Sugary drinks such as Pimm’s Cups, piña coladas, margaritas, and fruity martinis pack a shocking amount of added sugar. This is often due to ingredients like flavored spirits, fruit juice, sodas, and mixers. The USDA estimates more than 33 grams of sugar in a daiquiri and more than 36 in a margarita. Stats like this put the “toxic” in intoxicated.MAKE SMALL CHANGES TO IMPROVE ANXIETY
If all of this feels overwhelming—or if you’re a consumer of many or all of the culprits listed above—don’t panic. Making healthier choices can start with small changes. Swap out cured meats for lean proteins, exchange sugary cocktails for a club soda with fresh lime juice, or try drinking antioxidant-rich green tea versus coffee to start your day. Being armed with this information and choosing anti-anxiety foods instead will help calm busy brains and lower stress levels over the long haul. In the meantime, those with anxiety disorders can also consult with a mental health professional to determine a targeted treatment plan and improve symptoms in conjunction with a better diet. 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. More than 92 million Americans have reported cases of COVID-19 since the pandemic’s start, and recent stats released by the Centers for Disease Control and Prevention (CDC) suggest that approximately 35% of those who have had the virus have experienced long COVID (symptoms that persisted for 3 months or longer). The organization also stated that 1 in 5 adults aged 18 or older have experienced a health condition that might be related to a previous COVID illness. This is not surprising, as inflammation is associated with long COVID, and it impacts the health of the brain and gut (and therefore the whole body). We already know that persistent inflammation leads to serious physical consequences, from cancer to heart disease, and that it may also play a role in neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and Parkinson’s disease—as well as other common mental health issues such as depression and anxiety. Let’s explore the links between inflammation, long COVID, and the gut-brain axis to determine what’s behind these associations—and how healthier lifestyle and dietary choices can help reduce flare-ups of inflammation in the body to maintain better health over the long haul, even if you’re a COVID long-hauler. Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection.INFLAMMATION IN LONG COVID CASES
Inflammation has been linked to long COVID by the National Institutes of Health, which points to a 2022 study on hamsters that showed extensive inflammation long after the virus left the body—specifically, in the olfactory epithelium (the lining inside the nose) and the olfactory bulb, a part of the brain involved in processing smell as well as in emotion and learning. Inflammation in these areas persisted long after the infection was cleared, and it was present alongside behavioral changes in the hamsters that pointed toward mood disorders like depression as well as anxiety. “This suggests that the inflammation seen in the hamsters may explain the mechanism responsible for symptoms of long COVID in people,” the study reported, adding that further research is needed to fully understand the link between brain inflammation, brain activity, and behavioral changes—and, ideally, to help create future treatments to address this phenomenon. Another study published in 2022 in Nature Immunology showed a chronic inflammatory response among patients who had experienced a mild to moderate case of COVID. The results stated that these findings “suggest that SARS-CoV-2 infection exerts unique prolonged residual effects on the innate and adaptive immune systems and that this may be driving the symptomology known as long COVID.”INFLAMMATION’S RELATION TO THE BRAIN AND GUT
Inflammation, with its connotation of fire, is not necessarily a negative force in the body—it’s actually a first responder sent by the immune system to attack and trap harmful microbes or other invaders that have entered, and to help heal injured tissue. When the problem has been controlled, the inflammation usually subsides as the immune system returns to its neutral state. Problems arise when inflammation becomes chronic (lasting longer than needed), and this once-helpful response instead creates ongoing damage to the organs and tissues of the body, including the brain. The human gut, meanwhile, communicates with the brain via a complex system of neurons—a back-and-forth exchange known as the gut-brain axis, which includes the immune pathway. The human gastrointestinal tract houses trillions of micro-organisms that plays a role in inflammatory disease and immune response, according to a growing body of scientific evidence shows. These organisms fend off pathogens that, if they are left to multiply, lead to infection and disease. The gut needs about 85% beneficial bacteria to remain functioning optimally, so when the unhealthy portion rises above 15%, health problems ensue. In other words, gut health is inextricably linked to overall health. A leaky gut, for example, can lead to chronic inflammation and other issues, from seasonal allergies and autoimmune diseases to Alzheimer’s. When chronic inflammation becomes a concern, its typical markers include low omega-3 fatty acid levels, gum disease, high levels of C-reactive protein and homocysteine (an amino acid), and infections. A healthy gut, however, helps sustain a healthier body—including optimal mental health.POST-COVID INFLAMMATION AND MENTAL HEALTH ISSUES
We already know that COVID-19 creates brain fog, which is also referred to as “COVID Brain.” A large brain imaging study on COVID-19 patients noted that several brain-related changes could explain this phenomenon: a loss of gray matter thickness and tissue damage in areas linked to the olfactory system (i.e., sense of smell), reduction in total brain volume, and atrophy in a part of the cerebellum that is linked with cognition. Another report, detailing research from the American Academy of Neurology’s annual meeting, explained that those with even mild cases of COVID-19 who experienced longer-term cognitive issues had higher levels of immune activation and immunovascular markers in their cerebrospinal fluid (CSF) nearly a year after infection. Study lead Dr. Joanna Hellmuth of the University of California, San Francisco, shared that these findings imply that this continuing vascular injury and repair in the brain may lead to an overactive immune response and inflammation, which then create the cognitive changes and brain fog associated with long COVID. Meanwhile, researchers are finding that inflammation is also associated with mental health issues like depression. A 2022 study in BMJ found that people who have had COVID—from mild to severe cases—are at significantly higher risk of experiencing mental health problems, including anxiety, depression, suicidal ideation, sleep disturbances, and cognitive decline. One study that examined the interaction between inflammation and mood disorders found that inflammatory cytokines had direct effects on levels of mood neurotransmitters such as dopamine and serotonin, as well as dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (common in major depressive disorder), central nervous system function, impaired neuroplasticity, and structural and functional brain changes. Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection. Remain aware of any changes in your emotional health and, if necessary, obtain further testing. Brain SPECT imaging, for example, measures blood flow and activity in the brain and can help determine if inflammation or another factor is causing the concern. It’s better to catch underlying issues early so they don’t worsen over time.11 WAYS TO IMPROVE GUT HEALTH AND REDUCE CHRONIC INFLAMMATION
Whether or not you’re a COVID long-hauler, you can keep your gut in its healthiest state and hold chronic inflammation at bay with some simple steps:- Brush your teeth after meals and floss daily to prevent gum disease (which is also linked to depression).
- Take a daily multivitamin with extra vitamin D, and, if homocysteine levels are high, a supplement with vitamins B6, B12, and folate.
- Boost your omega-3 levels with an EPA/DHA supplement and by eating more walnuts, salmon, sardines, beef, and avocado.
- Treat any possible sources of inflammation, such as infections, as soon as possible.
- Eat probiotic-rich fermented foods, such as kimchi, sauerkraut, kefir, miso soup, pickles, and kombucha tea.
- Increase intake of high-fiber foods—try artichokes, beans, cabbage, chia seeds, root veggies like sweet potatoes, jicama, and squashes.
- Consume prebiotic foods, which feed healthy gut microflora: garlic, leeks, onions, asparagus, bananas, and barley.
- Limit trans fats, omega-6 rich foods (found in corn, soy, and processed foods), sugar, gluten, and processed meats.
- Eliminate alcohol consumption, artificial sweeteners, and fried foods.
- Reduce chronic stress, which can create inflammation in the body, through exercise, yoga, diaphragmatic breathing, hypnosis, and/or meditation.
- Beware of additional contributing factors: exposure to environmental toxins, sleeplessness, childhood trauma, obesity, prediabetes and diabetes, excess strenuous exercise, and smoking.
POST-COVID-19 MENTAL HEALTH CONSEQUENCES
The BMJ study mentioned earlier joins a growing body of scientific evidence pointing to an uptick in mental health problems and brain-related issues following infection from COVID-19. These issues are considered to be symptoms of long COVID, a condition also referred to as COVID-Brain. Overall, the study found that those who have recovered from COVID are 60% more likely to struggle with these issues compared with people who have not been infected. Specifically, compared with people who have not been infected, those who have contracted COVID experienced the following increases:- Depression or stress-related disorders: nearly 40% increase
- Anxiety disorders: 35% increase
- Sleep disorders: 41% increase
- Suicidal thoughts: 46% increase
- Neurocognitive decline: 80% increase
- Anti-anxiety pills (benzodiazepines): 65% increase in use
- Antidepressants: 55% increase in use
- Opioid use disorders: 35% increase
- Alcohol use disorder or non-opioid drug abuse: 20% increase
TREATING POST-COVID MENTAL HEALTH PROBLEMS
If issues like anxiety, depression, or brain fog arise after recovering from a COVID-19 infection, don’t wait and hope it will simply resolve on its own. Seeking treatment early can help you get back to feeling like yourself again faster. Brain SPECT imaging can be beneficial in providing answers related to neuropsychiatric conditions. Seeking help from a functional medicine professional, also known as integrative medicine physicians, can be helpful in finding biological contributors—such as medical issues, infections, or inflammation—to your symptoms. For Snyder, visiting Amen Clinics and seeing her brain scan offered hope. With a tailored treatment plan, her mood, memory, and cognitive function improved. Her follow-up brain scan was so much better, Snyder told Dr. Amen, “You’ve been my brain angel.”5 NATURAL STRATEGIES TO MANAGE POST-COVID MENTAL HEALTH ISSUES
If you’re experiencing emotional issues or brain fog, you can get started immediately with simple yet potent lifestyle changes. Try these feel-better-fast strategies:1. Eat anti-inflammatory foods.
Avoid pro-inflammatory foods, such as sugar, refined carbohydrates, and sodas. Stick with anti-inflammatory foods like organic vegetables and fruits, foods high in omega-3 fatty acids (like salmon and mackerel), and spices like turmeric.2. Fuel your brain.
Taking nutritional supplements that nourish the brain can make a big difference. For example, to calm anxiousness and promote relaxation, try GABA, magnesium, or l-theanine. Saffron has been found to have antidepressant effects. If focus is a problem, consider taking rhodiola, ashwagandha, or green tea extract.3. Move a little.
Exercise is a well-known mood booster, but be careful not to overdo it while recovering from COVID. Take it easy with gentle movements like tai chi, yoga, or walking.4. Get your zzz’s.
Practice good sleep hygiene so you can get the 7-8 hours of quality rest you need each night. Ditch your tech devices at least 1 hour before bedtime and keep your room cool and dark to promote sleep.5. Train your thoughts.
Having a lot of automatic negative thoughts (ANTs) can be a lasting consequence of COVID, but learning to manage your mind can enhance mental health. Every time you have a thought that makes you feel sad, mad, or out of control, write it down and ask yourself if it is true. Anxiety, depression, brain fog, and other mental health issues associated with COVID 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.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:- Physical and emotional fatigue
- Increased impatience with your loved one
- Lowered resistance to colds and other bugs
- Moodiness and being more irritable
- Loss of satisfaction from the caregiving role or feeling resentful about it
- Insomnia, sleeping too much, or not getting restful sleep
- Ignoring your own needs
- Lack of interest in activities and other things you would normally enjoy
- Feeling hopeless, powerless, or being worried about the future
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:- Plenty of fresh produce in a rainbow of colors
- Clean protein, such as grass-fed beef or bison, and organic, free-range poultry
- Foods high in omega-3 fatty acids like trout, salmon and other cold-water fish, walnuts, and chia and flax seeds
- Mood-boosting spices, such as saffron, turmeric, cinnamon, and rosemary