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On March 31, Dr. Daniel Amen was featured on the Dr. Phil show to talk about how to do a mental health checkup during the coronavirus pandemic. In this special feature, the two doctors provide the tools you need to boost your brain function and your psychological health to help you cope better with the current global health crisis. Here are some of the highlights of what they share.

1. Practice mental hygiene.

With people experiencing high levels of anxiety, fear, stress, and depression, it’s more important than ever to think about our mental well-being. “We have to pay attention to what we say to ourselves,” says Dr. Phil.

According to Dr. Amen, “Mental hygiene is just as important as washing your hands…literally we have to disinfect our thoughts.”

On the show, Dr. Amen offers several solutions to help viewers learn how to practice mental hygiene and to go from being filled with anxious and fearful thoughts to more positive and empowering thoughts that can help boost brain function as well as immune system function.

2. Don’t let your amygdala hijack your brain.

As Dr. Amen explains on the show, the amygdala is considered the fear center of the brain. When activity in this region goes up, activity in your frontal lobes goes down. The frontal lobes are involved in planning, judgment, and decision-making. This disconnect drives panic and fear and interferes with good decision-making. To keep your amygdala from hijacking your brain, avoid anything that lowers activity in the frontal lobes.

On the show, Dr. Amen shares 4 common things you may be doing that could be decreasing activity in your frontal lobes. And he offers a simple breathing technique that can calm your amygdala to help you feel better fast.

3. Remember, some anxiety is a good thing.

Too much stress and anxiety can attack areas of the brain involved in mood and memory and can suppress the immune system, however, some anxiety is beneficial. According to Dr. Amen, it’s what drives you to do the right things, like social distancing. Dr. Phil, a pilot since he was a teenager, says it’s a good thing “to recognize true danger.” Achieving a healthy level of anxiety is the key, and Dr. Amen offers a number of suggestions to help you mitigate rampant anxiety and replace it with appropriate concern.

4. Changing tiny habits can make a big difference.

On the show, Dr. Amen discusses the simple lifestyle changes and foods that can improve brain function, boost moods, and support the immune system.

5. Make sleep a priority.

The #1 thing you can do to keep your immune system operating at peak capacity is to get adequate sleep. In this feature of Dr. Phil, the pair of doctors offer simple strategies to help you sleep better.

Watch the Episodes here:

Self-Isolating? ‘Mental Hygiene Is Just As Important As Washing Your Hands,’ Says Psychiatrist

Psychiatrist Says Writing Down Negative Thoughts Helps To Get Them Out Of Your Head

Brain Specialist Offers Breathing Exercise To Help Relieve Anxiety During COVID-19 Pandemic

If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time. 

At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk. 

 

Athletes who want to reach their potential are more than willing to devote 110% to their training efforts. They hit the weight room with scientifically backed programs designed to ramp up strength, power, or explosiveness. They monitor what they eat thanks to nutritionists who tailor diets specifically for their goals. They even turn to psychologists and mindfulness experts to boost their mental fitness. But there’s one critical piece missing from their regimen, and it’s something that can have a powerful impact on their performance, decision-making, motivation, accuracy, reaction times, and risk of injury.

What is this missing piece? Sleep.

Poor Sleep is Common Among Athletes

A wealth of studies shows that most athletes aren’t getting the sleep they need. In fact, research estimates that the prevalence of sleep disturbances among athletes ranges from 13% to as high as 70%. And sleep problems are seen in nearly all sports.

In recent years, contact sports have gotten the bulk of the media attention when it comes to head injuries and sleep problems, such as sleep apnea, associated with them. However, sleep disorders are also extremely prevalent in aesthetic sports, which are sports in which leanness is highly encouraged—think gymnastics, dance, cheerleading, and figure skating. An estimated 33% of athletes in these sports suffer from sleep issues.

In a study of 107 professional ice hockey players, 1 in 4 players was found to have a significant sleep disorder. Likewise, 25% of Canadian National Team athletes were identified as having clinically relevant sleep disturbances that required further clinical sleep assessment. In a 2019 survey of Qatar Stars League (QSL) soccer players, 68.5% reported poor sleep quality and 22.5% experienced daytime sleepiness. And the list goes on.

Basically, what these studies highlight is that there is a very high prevalence of sleep problems and sleepiness among athletes across all nations, ethnicities, and sports. And this is bad news for their performance.

Poor Sleep = Poor Performance

A growing body of evidence on a variety of sports show that sleep deprivation affects almost every aspect of athletic ability, including the following:

Optimal Sleep = Peak Performance

Conversely, getting adequate sleep on a regular basis can be just as impactful on performance in a positive way. For example, studies have shown that:

Elite athletes have devoted a lifetime to hard work and discipline, and sleep is the final frontier in performance optimization.

The first step is educating athletes that sleep is really a secret weapon to not only optimize individual performance, but also to improve overall health, enhance relationships with teammates and coaches, boost memory and learning, stave off aging and dementia, and improve immunity and the lifespan.

The next step is learning exactly how to develop a sleep training program for peak performance. You can find the specific steps you need to take in Peak Sleep Performance for Athletes.

In Peak Sleep Performance for Athletes author Dr. Shane Creado, who is board-certified in both psychiatry and sleep medicine and is on the Board of Directors for the International Society for Sports Psychiatry, shares his unique sleep optimization program for athletes that he uses with his patients at Amen Clinics. Order your copy here.

If you or a loved one is looking for that competitive edge or is struggling with sleep problems, Amen Clinics can help. Speak to a specialist today at 888-288-9834 or schedule a visit online.

 

 

With nonstop news reports about the coronavirus and schools closing due to COVID-19, parents may be wondering about the best way to talk about it with their children. How can you bring it up without scaring your kids and making things worse?

Child and adult psychiatrist Dr. Daniel Amen, who has 4 children and 5 grandchildren, offers 8 tips on how to open up the conversation.

1. Don’t avoid the topic.

Kids have wild imaginations. If you don’t address the issue with them at all they may conjure up frightening stories in their head that can lead to excessive anxiety, panic, and looping worries.

2. Ask what they know about the coronavirus.

Finding out what they have heard about the illness is a great opportunity to address any misconceptions they may have. Check the World Health Organization’s myth busters page for common myths about COVID-19.

3. Stay calm and be reassuring.

One of the things child psychiatrists often have to teach parents is that kids pick up on more than just the words parents say. If you’re filled with anxiety and fear or compulsively using sanitizer, your kids are likely to mirror your behaviors.

4. Stick to the facts.

Make sure you know the basics about the disease so you can provide accurate information. The CDC has a great page about COVID-19 facts for discussions with kids.

5. Don’t let the news and internet do the talking for you.

In general, too much screen time is harmful to developing brains. Letting children get their information from TV news or internet sources can heighten their fears. Be sure to monitor what your kids are watching and let them know to come to you if they have questions or concerns.

6. Don’t blame others for the spread of the virus.

Whenever you blame someone else for the problems in your life, you become powerless to change anything. Blaming others is an example of an ANT (automatic negative thought) that makes you feel like you have no control over your life. And guess who’s listening? Your child. When talking to your child, don’t say that it’s someone else’s fault that the virus is spreading. Instead, focus on what you can do about it.

7. Focus on what you can do to protect yourselves.

To help kids feel empowered, emphasize that there are many things they can do to stay healthy:

Telling them about these things is just the first step. Be sure to reinforce your child’s positive behavior by noticing when they wash their hands or give an “air 5.” Pointing out what your child is doing right is much more effective in shaping behavior than noticing the bad.

8. Tell them it’s okay to be stressed.

Let your kids know it’s normal to feel anxious or worried and that everybody feels like this from time to time. Reassure them that it should pass but also encourage them to let you know if their stress doesn’t go away or if it gets worse. In some cases, when a child experiences excessive anxiety or panic, they may benefit from professional help.

At Amen Clinics, our Child and Adult psychiatrists have helped thousands of children overcome anxiety, panic attacks, obsessive worrying, and compulsive behaviors. For more information, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

 

Immunity is your body’s natural protection system, and it carries out two primary functions—defense and tolerance. Your immune system defends against external invaders—think bacteria, viruses, and parasites—and it patrols your body for internal troublemakers, such as cancer cells. It also regulates your level of tolerance to potential environmental triggers, such as allergens (including pollen, bee stings, grasses, wheat, peanuts, soy, and corn).

When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job, or your body’s tolerance level is too low or becomes overwhelmed, it makes you more vulnerable to infections, cancer, and autoimmune disorders, as well as increasing your risk for depression, anxiety, and even psychosis.

Your immune system performs its important mission in 4 ways:

The 4 Primary Immune System Functions

Immune disorders fall into one of 5 categories, all of which impact your brain health/mental health:

1. Immunodeficiency disorders:

These disorders can either be present from birth or result from an illness, such as human immunodeficiency virus (HIV) or acquired autoimmune deficiency syndrome (AIDS), which damages your immune system. People with HIV are twice as likely to experience depression, and they also have an increased risk of anxiety and cognitive disorders, including dementia.

2. Allergies:

When your immune system views neutral environmental “visitors,” such as pollen or pet dander, as enemies, it can lead to allergies, asthma, eczema, or even life-threatening consequences. In a 2018 study including over 186,000 people, those with asthma, hay fever, and eczema were 66% more likely to develop psychiatric disorders compared with those without allergies. And asthma has been shown to increase the risk of dementia by 30%.

3. Cancers of the immune system:

Leukemia and lymphomas are the most common forms of cancer affecting the immune system. Cancer of any kind has long been associated with detrimental changes in emotional health, and research shows that cancer patients are more likely to have a mental health issue than people without the disease. In fact, as many as 25% of cancer patients have clinical depression.

4. Autoimmune disorders:

When your immune system mistakes your own internal tissues for troublemakers and attacks them, it can create an autoimmune disorder. I typically refer to this as “friendly fire.”

5. Persistent infections:

When you experience recurring infections, it may be an indicator of a compromised immune system.

Excerpted from “The End of Mental Illness” by Daniel G. Amen, MD.

At Amen Clinics, our psychiatrists and Integrative and Functional Medicine physicians treat a wide range of conditions and make recommendations for pro-active therapies to enhance or restore the immune system. For more information, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

NBA star Rudy Gobert, the first professional basketball player to test positive for the coronavirus, announced on Twitter that he’s experiencing some unusual side effects. On March 22, 2020, Gobert tweeted:

“Just to give you guys an update, loss of smell and taste is definitely one of the symptoms, haven’t been able to smell anything for the last 4 days. Anyone experiencing the same thing?”

In a New York Times report, physicians around the world are confirming that loss of smell (anosmia) and a diminished sense of taste (ageusia) are telltale symptoms of COVID-19.

What this means is that coronavirus attacks the brain.

Recent brain imaging scans reveal acute coronavirus encephalitis, which indicates an infection in the brain. According to the scientist who posted these images on Instagram, the concern that prompted this patient to seek an evaluation? Loss of smell.

The scientist wrote on Instagram:

“COVID-19 is generally associated with mild upper respiratory tract infections, although it has been shown to have neuroinvasive properties. In vivo studies have shown that it may infect neurons and cause encephalitis.”

Encephalitis is inflammation of the brain, which is most commonly caused by a viral infection. In the images in this post, the white parts show the brain’s reaction to an infection.

Sense of Smell and the Brain

The area of the brain involved with smell is called the olfactory cortex. It is situated near the brain’s memory centers. This is part of the reason why the sense of smell is intricately linked to memory. Your senses—smell, taste, sight, touch, and hearing—linked with emotion are the raw ingredients for making memories.  

Outside of COVID-19, loss of smell has been widely recognized as an early symptom of Alzheimer’s disease. Research shows that having trouble smelling peanut butter, lemon, strawberries or natural gas is associated with a higher incidence of significant memory problems. Scoring poorly on the University of Pennsylvania Smell Identification Test strongly predicts those who would be diagnosed with Alzheimer’s disease later in life.

To date, it remains unclear if the loss of smell some people are experiencing from coronavirus is temporary or if it will be long-lasting. And we don’t yet understand the long-term effects of COVID-19 on brain function. However, the infection’s impact on the brain and the potential for encephalitis are more reasons why we all need to take it very seriously.

If You Experience Loss of Smell or Taste

Physicians are reporting that in some cases, loss of smell or taste is the only symptom of COVID-19 in otherwise seemingly healthy individuals. What’s troublesome is that these people may be spreading the disease to others because they don’t realize they are infected with the virus.

Doctors are advising that if you are experiencing loss of smell—for example, the inability to detect your baby’s dirty diaper or to tell the scent of curry from cinnamon—it is best to self-isolate for 7 days to slow the spread of the virus.

If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time. 

At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk. 

 

By Jennifer Love, MD

Confession #1—I’m totally eating all the chocolate. Times are tough, people! The words “SHELTER IN PLACE!!” create a sense of unease within me that is almost palpable. How does a psychiatrist survive social isolation, the increasing need to connect with patients by videoconference, and friends and faraway family? How does a psychiatrist cope with a global pandemic?

Well, I eat chocolate (it’s OK, Dr. Amen sells a brain healthy Brain in Love Chocolate Bar on BrainMD). But that isn’t the secret to stress management. My book When Crisis Strikes isn’t going to be out until the end of the year (if its release isn’t now postponed), and I’m not allowed to reproduce any of the content prior to publication. But here are my personal strategies for managing chronic stress when crisis strikes.

1. I do a minimum of 20 minutes of restorative yoga every night before bed.

I learned from a DVD (Restorative Yoga Practice with Deborah Donahue), but everything you need is probably online these days. I have a quiet space, I light some candles, and I consciously let go of the physical stress taking residence in my muscles. Often, I take some magnesium beforehand (or a soak in an Epsom salt bath—Epsom salts contain magnesium), and allow myself to fully relax into each pose, letting go of my need to hold onto anything and everything.

2. I breathe.

Multiple times throughout the day I stop myself and do a quick check. I consciously relax any muscles that are tense (my jaw, shoulders, and hamstrings, commonly), and reset my breathing—4 counts in, 6 counts out, holding my breath out for 2 counts, then 4 counts in, 6 out, hold for 2, and repeat for a few minutes. I learned this at a yoga festival in Norway, and it makes perfect sense medically.

On inhalation, the heart beats faster; on exhalation, a little slower. Our heart and lungs can literally set us up to breathe under high alert or within a space of comfort and safety. Inhalation or holding one’s breath speeds up the heart, which is the opposite of what most of us need when we’re stressed. Work on letting your exhalation be slightly longer than your inhalation to bring your body back into a state of calm.

3. I use my senses.

I do a lot of DBT (dialectical behavior therapy) with patients, and one of the principles of DBT is self-soothing through the 5 senses. Take a few minutes and think about your senses and what you like.

More soon, friends. Hang in there. For reliable updates, check the CDC and be sure to follow your local government’s guidelines for isolating, handwashing, and when to get tested.

About the Author: Jennifer Love, MD, Amen Clinics Orange County, CA

Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and addiction medicine, and is a Diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine. Dr. Love is an award-winning researcher and international speaker, interested in the interface between cultural and spiritual factors and overall mental health. She is also suboxone certified. Dr. Love’s work focuses on restoring life balance, brain and body health, and helping her patients improve their functionality and satisfaction in life. She considers a wide range of interventions including nutraceuticals, medication, exercise, yoga, psychotherapy, and sleep/relaxation training. Her specialties include mood disorders, substance use disorders, anxiety disorders, anger and irritability, behavioral addictions, co-occurring pain, and opioid dependence.

Dr. Love is the co-author of When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Stay up to date by following @dr_author_jennifer_love on Instagram.

Find out more about Amen Clinics, which offers comprehensive in-clinic services as well as remote therapy sessions, by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

 

In these unprecedented times as the coronavirus spreads across the globe, people are feeling more anxious, depressed, scared, stressed, and lonely than ever. To help you soothe your fears and nourish your soul, read these Bible verses whenever you need comfort. May God bless you and keep you healthy.

When Faced With Illness:

We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.

Romans 5:3-4

Let all that I am praise the Lord; may I never forget the good things he does for me. He forgives all my sins and heals all my diseases.

Psalm 103:2-3

When You Experience Doubt:

When you ask him, be sure that your faith is in God alone. Do not waver, for a person with divided loyalty is as unsettled as a wave of the sea that is blown and tossed by the wind.

James 1:6

Jesus told them, “I tell you the truth, if you have faith and don’t doubt, you can do things like this and much more. You can even say to this mountain, ‘May you be lifted up and thrown into the sea,’ and it will happen.”

Matthew 21:21

When You are Afraid:

Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.

Isaiah 41:10

God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.

2 Timothy 1:7

When You Need Hope:

I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit.

Romans 15:13

“I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”

Jeremiah 29:11

When You are Lonely:

No one will be able to stand against you as long as you live. For I will be with you as I was with Moses. I will not fail you or abandon you.

Joshua 1:5

Even when I walk through the darkest valley, I will not be afraid, for you are close beside me. Your rod and your staff protect and comfort me.

Psalm 23:4

When You are Anxious:

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

Philippians 4:6-7

Don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

Matthew 6:34

When You are Depressed:

He will wipe every tear from their eyes, and there will be no more death or sorrow or crying or pain. All these things are gone forever.

Revelation 21:4

I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.

John 16:33

Excerpted from Stones of Remembrance: Healing Scriptures for Your Mind, Body, and Soul by Daniel G. Amen, MD. During this time of uncertainty, we are making this eBook available to you on Amazon and Google for FREE through April 15, 2020.

If you are struggling with anxiety, depression, or other issues, find out how Amen Clinics can help. For more information, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

 

Superstar Miley Cyrus took to Instagram Live on March 16 with Dr. Daniel Amen to talk about ways to deal with the stress, anxiety, and fear of the coronavirus pandemic. During the 45-minute show, Miley revealed to her 105 million Instagram followers that she has been seeing Dr. Amen—a psychiatrist, brain-imaging expert, and 12-time New York Times bestselling author—since she was about 16 or 17.

The inspiring discussion prompted hundreds of reactions from her followers, including:

“This is making me feel much better ?”

“This is making me smile”

“Didn’t know how helpful this would be. THANK YOU!”

Together they went through Dr. Amen’s BRIGHT MINDS program, which he describes in his new book The End of Mental Illness, to help people boost brain health and mental well-being. And Miley, in her usual style, put her own unique spin on it. Here are 11 takeaways from the conversation.

B is for Blessings/Curses of Social Media:

The blessings? During this time of “social distancing” social media allows us to connect with loved ones. The curse? You can get sucked into a vortex of negativity from hateful posts.

R is for Reliable Sources:

There’s a lot of misinformation about COVID-19 out there. Dr. Amen offers his suggestions for trustworthy sources for information and updates, including the CDC, WHO, Mayo Clinic, and Johns Hopkins.

I is for Immune Boosters:

Easy ways to shore up immunity? Laughter, vitamin D, and getting some sunshine. Watch the talk on YouTube to find out how Miley is planning to boost her immune system.

G is for Getting Active:

Just 10 minutes of exercise can decrease worry and boost mood. If you’re stuck at home, you can do planks, jumps, and squats to get your blood flowing.

H is for Healthy Anxiety:

A little anxiety and worry are okay, and in fact, it’s actually healthy. A longevity study found that “don’t worry, be happy” types die the earliest from accidents and preventable illnesses. As Miley says, “they’re the ones that will infect others and end up hurting the vulnerable by saying ‘I’m young, this doesn’t affect me.’”

T is for Thoughts & Attention and Toxins:

Just like you don’t want people coughing or sneezing on you, you don’t want people coughing or sneezing toxic information or unnecessary drama on you. Keep your distance from toxic people.

M is for Memories:

You can feel great anytime, anywhere. Think of beautiful memories that can anchor you wherever you are that helps you get over feelings of sadness or anxiety. Watch their chat to learn how to do this.

I is for Inflammation:

Inflammation is a disaster for your body and brain. It’s a major cause of depression and Alzheimer’s disease. On the Insta Live chat, you can find out the #1 pro-inflammatory food and the one thing many people turn to when they’re stressed that is toxic to the healthy bugs in your gut.

N is for Negative Thoughts:

Our thoughts are automatic and overwhelmingly negative. According to Dr. Amen, whenever you have automatic negative thoughts (ANTs), your brain releases chemicals that make you feel mad, sad, or out of control. Dr. Amen taught Miley a simple exercise to keep the ANTs from infesting her mind. “This is an exercise that literally I think saved my life 10 years ago when I first started seeing you at 16 or 17,” Miley says. “ANTs were completely invading my brain. I believed every single one that crawled into my skull. I believed every stupid thought.”

D is for Dedicating 15 Minutes to Something New:

Whenever you learn something new, your brain makes new connections. For Miley, learning something new makes her hopeful and “it just makes you feel good about yourself.” Learn why Dr. Amen says you shouldn’t just binge watch TV while you’re sheltering at home.

S is for Sleep:

While you’re sleeping, your brain isn’t resting. It’s hard at work performing processes that help you feel sharper. Check out Miley’s interview with Dr. Amen to discover the things that prevent you from getting REM sleep—the sleep that’s good for creativity—and what you can do to get better rest.

“We have to accept that we don’t have all the answers.”

“If each of us does our part to not spread disease and to protect the vulnerable then we can actually make a really big difference. It gives us a lot of optimism.”

At Amen Clinics, we take a comprehensive approach to diagnosing and treating patients who are suffering from anxiety, depression, and obsessive worrying. If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and improved their quality of life at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

 

Americans are clearing grocery store shelves in light of the coronavirus pandemic. But is the food you’re buying going to sabotage your brain and increase your feelings of anxiety, depression, fear, and stress, or is it going to fuel your brain so you can feel better and make better decisions? When shopping, don’t let your limbic (emotional) brain dictate what you should buy. Instead, let your prefrontal cortex (your brain’s CEO) help you make wiser food decisions. As you prepare for self-isolation or quarantine, here’s a list of what to put in your shopping cart and what to skip.

Don’t stock up on water in plastic bottles. Plastics contain bisphenol A (BPA), which is a toxin that can be absorbed into the body and can eventually affect the brain. The more exposure you have to these everyday toxins, the more you are putting your brain at risk and increasing your chances of mental health and memory issues. According to the CDC, COVID-19 has not been detected in the drinking water supply.

Do boil tap water before drinking if you’re concerned about chemicals lurking within, or get a home filter from an online retailer that will deliver.

Don’t buy white rice, pasta, cereal, bread, and flour tortillas. Although you may be tempted to grab these staples that have a long shelf life, they are simple carbohydrates that can cause blood sugar spikes and crashes that leave you feeling anxious, irritated, and hungrier.

Do opt for healthier options—when available—like quinoa, gluten-free oatmeal, gluten-free or sprouted bread or tortillas made with almond flour (you can put them in the freezer and toast or heat when ready to eat). Smart carbs offer sustainable energy that doesn’t cause blood sugar ups and downs.

Don’t fill your shopping cart with cookies, cupcake mix, and candies. As much as you might feel like you and your kids need a quick mood boost from sweet treats, it’s best to avoid foods with artificial dyes like red dye #40, preservatives, and sweeteners. In addition, children with ADD/ADHD may have an adverse reaction to them, and these items can increase hyperactivity in children who don’t have ADD/ADHD.

Do choose snacks like nuts and seeds, nut butters, and dark chocolate. And pick up some almond flour, if available, so you can do some healthy baking with the kids while you’re hunkering down at home.

Don’t buy frozen dinners or frozen pizzas. These are usually packed with sodium, may have trans fats, and are typically devoid of nutrients.

Do stock up on frozen vegetables, which are filled with antioxidants and immune-boosting vitamins and minerals.

Don’t buy canned fruits and vegetables because there is often BPA in the lining of the cans, and it can leach into the foods inside.

Do buy fresh produce and put whatever you won’t eat right away in the freezer. For example, put blueberries or raspberries in the freezer so you can add them to smoothies. Freeze broccoli, then use it in soups or stews. A recent study found that happiness is correlated with how many fruits and vegetables you eat. The more colorful fruits and vegetables you eat (up to eight servings a day) the happier you become—almost immediately. No antidepressant works this fast!

Don’t grab a gallon of milk and lots of sugary yogurts. Dairy is a potential allergen that research shows may increase depression, anxiety, stress, and memory.

Do select milk alternatives like almond, coconut, oat, or hemp.

Don’t stock up on processed meats that are cured or smoked, such as bacon, hot dogs, or salami. They may last longer, but they may contain unhealthy fats, nitrites, and other compounds that can increase inflammation, which is associated with an increased risk for several mental health conditions.

Do spend on high-quality protein powder that you can use to make brain healthy protein smoothies using all those nutrient-packed fruits and veggies you put in the freezer.

Don’t spend money on sodas, energy drinks, or pre-made smoothies. They are full of sugar, artificial colors, and artificial sweeteners that will hijack your brain.

Do purchase relaxing herbal teas like chamomile, and get some flavored stevia, a natural sweetener that does not affect blood sugar levels the way regular sugar does.

If you’re struggling with anxiety, panic attacks, depression, or other mental health issues, you aren’t alone—45% of Americans say the coronavirus pandemic has impacted their mental health. Just because you’re sheltering at home doesn’t mean you have to wait for the pandemic to be over before seeking help. In fact, during these uncertain times, your mental well-being is more important than ever and waiting to get treatment is likely to make your symptoms worsen over time. 

At Amen Clinics, we’re here for you. We offer mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples, as well as in-clinic brain scanning to help our patients. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk. 

Grammy Award-nominated singer and songwriter Bebe Rexha is joining a growing list of celebrities who are opening up about their mental health issues. In an April 15, 2019 tweet, the “I’m a Mess” singer talked about the struggles she was facing:

“For the longest time I didn’t understand why I felt so sick. Why I felt lows that made me not want to leave my house or be around people and why I felt highs that wouldn’t let me sleep, wouldn’t let me stop working or creating music. Now I know why.”

She followed up with another revealing tweet:

“I’m bipolar and I’m not ashamed anymore. That is all. (Crying my eyes out.)”

Rexha is one of an estimated 2.8% of adults in the U.S. (about 5.7 million people) who have been diagnosed with bipolar disorder. The condition is associated with significant and severe changes in moods, energy levels, and activity levels, resulting in depressive episodes and manic episodes that shift in a cyclical pattern. It can have devastating consequences on all areas of a person’s life when left untreated. And researchers estimate that 25% to 60% of people with bipolar disease will attempt suicide at least once in their lives.

In a 2020 interview in Self magazine, Rexha spoke in-depth about her diagnosis and what it’s meant for her. Here are 6 important takeaways from her experience.

1. Breaking the stigma of mental illness can be liberating.

Rexha said she wrestled with the idea of seeking help and going public, but she was worried about how it might affect her career and fan base. Finally, she decided she wasn’t going to let the stigma hold her back anymore. That 2019 tweet garnered over 32,000 likes and an outpouring of support from her fans. Rexha said she no longer wanted to be “imprisoned by mental illness.”

She exemplifies that it is time to discard the outdated, stigmatizing mental health paradigm that taints people with disparaging labels, preventing them from getting the help they need. It’s time to replace that with a modern brain-based, whole-person program rooted in neuroscience and hope. No one is shamed for cancer, diabetes, or heart disease. Likewise, no one should be shamed for depression, panic attacks, or bipolar disorder.

2. Don’t listen when people tell you to just “snap out of it.”

Like so many people who are struggling with symptoms of mental health problems, Rexha had people around her who thought her issues were some kind of character flaw. Her parents told her, “Just get over it. It’s all in your head. Take a walk.’” But bipolar disorder is not your fault. It’s an illness, and you can’t simply will it away. Seeking treatment is key, and research in the American Journal of Psychiatry shows that early intervention can be especially beneficial.  Early phases of the condition may be more responsive to treatment and may require less intense solutions.

3. Bipolar medication shouldn’t “flatten” your personality.

Many people with bipolar disorder are concerned that taking medication will rob them of their artistic creativity or make them feel like a zombie. Rexha worried about this too but realized her fears were unfounded. “I’m still the same person in the studio,” she told the magazine. In some ways, she actually feels even more insightful as well as feeling more balanced.

In some cases, if medication does make you feel numb, it may be a sign that the dosage needs to be adjusted or you may need to try a different medication. Be sure to let your mental healthcare provider know how you’re feeling.

4. Don’t stop taking medication when you feel better.

Bipolar disorder is usually very responsive to treatment. However, when people with this condition start feeling better, they often believe they no longer need treatment, so they stop taking their medication, which can lead to a return of symptoms. Studies have found that 20% to 70% of people with bipolar disorder have poor compliance with treatment protocols. Rexha said the key to taking medication is to “stay on top of it, and don’t miss doses, and speak to your therapist.”

5. Self-care is a critical component of ongoing therapy.

Medication should never be the first or only thing you do to treat a mental health problem, such as bipolar disorder. Rexha says she uses daily affirmations, high-intensity interval training, cooking, and other lifestyle strategies to enhance her moods or to relax. Other self-care strategies that can be helpful include psychotherapy, brain healthy eating, and nutritional supplements.

6. Knowing the underlying cause of symptoms can be empowering.

When Rexha finally learned that her depressive symptoms and manic episodes were actually bipolar disorder, she felt validated. This reaction to getting a diagnosis is commonly seen in individuals who suffer from debilitating symptoms. The sense of understanding and self-acceptance is even greater in people with psychiatric issues who undergo brain SPECT imaging, a test that measures blood flow and activity in the brain. When people see areas of their brain that have either too much activity or too little activity, which are both associated with mental health issues, it helps them see their problems as medical not moral. This often erases the belief that there’s nothing they can do and motivates them to take action to change their brain and change their life.

At Amen Clinics, we use brain SPECT imaging as part of an overall evaluation to identify underlying brain health issues associated with many psychiatric disorders. It also helps our physicians make more accurate diagnoses and create more targeted and effective treatment plans.

To find out how we can help you or a loved one, call to speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.