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Feeling anxious? Panicky? Fearful? Welcome to the club. Anxiety disorders are the most common mental health condition in America. Each year, an estimated 40 million American adults—over 18% of the population—experience anxiety, and those are pre-pandemic numbers! The rate of anxiety is skyrocketing. A review of recent studies on mental health and the pandemic show that the prevalence of anxiety is now 32%. If you head to a traditional healthcare provider and tell them you’re experiencing anxiety, you’re likely to walk out with a prescription for anti-anxiety pills. End of story. But there’s so much more you need to know.

9 Need-to-Know Facts About Anxiety

1. Your anxiety may be a family heirloom.

If you have family members who suffer from anxiety, you have a higher risk of developing it too. Both nature (genetics) and nurture (behavior) play a role in this phenomenon.  Studies on identical twins and within families have shown the high genetic nature of many mental health issues. According to research, the familial risk of anxiety disorders is: A 2014 study in the journal Translational Psychiatry found that the α-endomannosidase gene (MANEA) was associated with panic disorder and social anxiety disorder. In terms of nurture, parents tend to model anxious behaviors that children emulate. In addition, research in Child Psychiatry & Human Development shows that parents with social anxiety disorder demonstrate less warmth/positive effect with their children, give them more criticism, and have more doubts about their child’s competency than non-anxious parents. It’s likely that rubs on kids. Chill out: Having a genetic risk is not a death sentence; it should be a wake-up call for you to know your vulnerabilities and get serious about taking care of your brain. Genes load the gun; your behavior and environment pull the trigger.

2. Your anxiety may be related to thyroid problems.

An overactive thyroid produces too much hormone, making everything in your body work too fast. It can feel like you’re in hyper-drive—you feel jittery and edgy, as though you’ve had way too much caffeine. Statistics show overactive thyroid is associated with anxiety, depression, restlessness, and psychosis and affects about 1 in every 100 people in the U.S. Chill out: Get your thyroid tested and balance it if needed. Take nutraceuticals that support thyroid function, including L-tyrosine, zinc, iodine, and ashwagandha.

3. Progesterone imbalances may be contributing to your anxiety.

Progesterone, which plays an important role in a woman’s monthly cycle, is like nature’s anti-anxiety pill. Progesterone influences more than just a woman’s reproductive system. It has a high concentration of receptors in the brain, and it helps support the neurotransmitter GABA, which helps the brain relax. That’s why it’s often called the “relaxation hormone.” When it is in balance, it calms you, brings feelings of peacefulness, and promotes sleep. When there’s a hormonal imbalance, calmness can give way to anxiety, irritability, depression, sleepless nights, and brain fog. In a woman’s late thirties and forties, major fluctuations in progesterone can make you feel anxious and out of sorts. Chill out: Get your progesterone levels tested and consider hormone therapy if necessary. Nutraceuticals that support progesterone production include chasteberry.

4. Not all anxiety is the same.

Brain SPECT imaging studies show that anxiety disorders (including social anxiety disorder, panic disorder, and phobias) are not single or simple disorders. Over 160,000 brain scans at Amen Clinics have shown that there are 7 types of anxiety. Giving everyone who’s anxious the same treatment will never work. Knowing your type is the key to getting the right treatment plan. Chill out: Consider getting a brain scan to discover your anxiety type and read more about the 7 types of anxiety. Brain SPECT imaging studies show that anxiety disorders (including social anxiety disorder, panic disorder, and phobias) are not single or simple disorders. Over 160,000 brain scans have shown that there are 7 types of anxiety.
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5. Anti-anxiety medication can be bad for your brain.

Most mental health professionals never look at the brain, so they wouldn’t know that anti-anxiety pills (such as benzodiazepines) negatively impact brain function. SPECT scans show that people who take benzos for anxiety tend to have decreased brain activity and a toxic-looking brain. People who take benzos also find it very hard to stop taking them. Chill out: Be cautious about starting any medication that may be hard to stop. Try natural solutions to heal anxiety, such as these 12 Alternatives to Anti-Anxiety Pills.

6. Oral contraceptives may contribute to anxiety.

You may already know that hormonal birth control pills have been shown to cause problems with blood pressure and blood clots and increase the incidence of strokes, especially if you smoke or have a history of migraine headaches. But did you know that oral contraceptives also affect your brain and mental health? Research in Frontiers in Neuroscience shows that taking the pill causes structural changes in the brain, alters neurotransmitter function, and messes with mood regulation. Stopping the pill isn’t necessarily a quick-fix solution. In the months following cessation of hormonal birth control, some women experience a rash of symptoms, including anxiety, mood swings, and depression. Some hormonal experts have started calling this effect “post-birth control syndrome.” Chill out: If you’re taking oral contraceptives or have stopped taking them and are experiencing symptoms, seek professional help.

7. What you put on your fork matters.

The foods you eat can either help you feel calm and relaxed or can ramp up anxiousness and stress. Research in the American Journal of Psychiatry found that people who ate more vegetables, fruit, fish, meat, and whole grains were less likely to feel anxious than those who ate a typical Western diet high in processed and fried foods, sugary items, refined grains, and beer. Chill out: Avoid foods that spike anxiousness and try these 8 Anti-Anxiety Foods You’ll Love.

8. Killing the ANTs (automatic negative thoughts) can help.

Every time you have a thought, your brain releases chemicals that affect how you feel. Anxious and worried thoughts make you feel bad; happy and hopeful thoughts make you feel good. Thoughts can be automatic, and it’s the ANTs (automatic negative thoughts) that make you feel stressed, nervous, and anxious. Learning to eliminate the ANTs can help calm your nerves and keep you feeling relaxed. To kill the ANTs, notice whenever you have a negative thought and talk back to it. You don’t have to believe every negative thought you have! Chill out: Learn to kill the ANTs.

9. Some anxiety is good.

You may think anxiety is awful, but it isn’t all bad. In fact, it’s important to have a healthy level of anxiety. It’s what keeps you from engaging in death-defying feats, making poor decisions, or investing all your money in a pyramid scheme. Studies show that people with a “don’t worry, be happy” attitude tend to die earlier from risky behavior. Chill out: Try to embrace the good side of anxiety while keeping it from interfering with your everyday life. Anxiety, panic disorders, phobias, and other mental health conditions can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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. As the pandemic and lockdown drag on, kids and teens are experiencing more emotional and behavioral issues. An estimated 1 in 6 children (17%) ages 2-8 have a diagnosed mental, behavioral, or developmental disorder, according to the CDC. And 20% of adolescents and teenagers 13-18 live with a mental health condition, according to the National Association of Mental Illness (NAMI). With the pandemic, it’s getting worse. A recent study in Pediatrics suggests that since March 2020, 14% of children are experiencing worsening behavioral health. Another study in JAMA Pediatrics on 2,330 schoolchildren in China found that after a single month of lockdown, nearly 23% reported depressive symptoms, 19% had symptoms of anxiety, and over 37% said they were “quite worried” about being infected with COVID-19. This means more youngsters may be living with undiagnosed issues that can affect every aspect of their lives—academic performance, relationships, self-esteem, and more. You may be aware of some of the classic symptoms of mental and behavioral health problems in children—hyperactivity, prolonged depression, debilitating anxiety—but there are many other subtle signs that often go overlooked. Especially now, it’s important to be on the lookout for these telltale signs.

Most Common Mental Health Problems in Children

At Amen Clinics, which has treated tens of thousands of children, the most common issues our neuropsychiatrists see in children, adolescents, and teens include: Other conditions that affect young people include: Since the pandemic began, more children are developing symptoms related to these issues and many children who have already been diagnosed are experiencing more severe symptoms.

SUBTLE MENTAL ILLNESS SIGNS THAT ARE OFTEN OVERLOOKED

Pay attention to the following 10 signs that are commonly seen in mental and behavioral health problems.
  1. Changes in sleeping habits: Keep an eye on your child’s sleep routine. Sleeping much more than usual or requiring far less sleep may be cause for concern.
  2. Persistent nightmares: Occasional bad dreams are normal, but research in the British Journal of Psychiatry shows that children who have recurring nightmares or night terrors are more likely to experience psychotic episodes later in life.
  3. Physical aches and pains: Headaches, stomachaches, muscle pain, and other forms of physical discomfort are commonly seen in anxiety and depression. If your child has frequent physical symptoms with no apparent cause, it may be time to investigate.
  4. Difficulty making friends: Kids who have trouble relating to their peers or developing friendships may be showing signs of behavioral or developmental disorders.
  5. Changes in appetite or diet: If your young one suddenly loses their appetite or makes big changes to their daily diet, it could mean they’re having trouble.
  6. Mood swings: You may think moodiness is typical behavior for young people, especially teenagers, but having emotional outbursts, temper tantrums, or crying spells can be a sign they’re struggling.
  7. Poor school performance: Having trouble in school can be a red flag warning that a child is having some form of issue that’s keeping them from performing up to their potential. Taking a long time to complete homework that should only take a short while is another indication that there may be an underlying issue.
  8. Avoiding or missing school: Pay attention if children or adolescents are skipping school, as it can be a sign that something is troubling them. This is also a common sign of substance abuse.
  9. Persistent boredom: Tired of hearing your child say “I’m bored” all the time? Everyone feels bored from time to time, but chronic boredom is associated with mental health issues, like ADD/ADHD and depression.
  10. Argumentative, aggressive, and oppositional behavior: The “terrible twos” when a child says no to everything, stomps their feet, and throws tantrums are cute for a 2-year-old. It isn’t cute in older children or teens. This type of behavior deserves professional attention.
ADD/ADHD—as well as anxiety, depression, and other mental health conditions—can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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. Having a psychiatric diagnosis significantly increases the risk of becoming infected with COVID-19, being hospitalized with the illness, and dying from COVID-19, according to a pair of new studies. One study in World Psychiatry assessed the impact of a recent diagnosis of a mental health disorder—including ADD/ADHD, depression, bipolar disorder, and schizophrenia—on the risk of COVID-19 infection, hospitalization, and mortality. This study analyzed electronic health records of 61 million adult patients from 360 hospitals nationwide through July 29, 2020. Patients with a recent diagnosis of a mental disorder had nearly a 50% increased risk of dying from COVID-19 (8.5%) compared with people with COVID who didn’t have a mental illness diagnosis (4.7%). Patients with a recent diagnosis of a mental disorder had nearly a 50% increased risk of dying from COVID-19.
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People with a mental health problem were also at significantly higher risk of becoming infected with COVID-19 and being hospitalized (27.4% vs 18.6%). This link was strongest in people diagnosed with depression or schizophrenia. The investigators also found that women with mental disorders had higher odds of COVID-19 infection than men. The gender disparity was highest in those with ADD/ADHD. And African Americans were more likely to become infected with COVID-19 than Caucasians, with the largest ethnic gap seen in those with depression. The other study, which appeared in JAMA Network Open, analyzed data on 1,685 hospital patients with COVID-19 and found that those who had been diagnosed with a mental health disorder were about 50% more likely to die than patients without a psychiatric diagnosis. The diagnoses investigated in this study included mental and behavioral health disorders, Alzheimer’s disease, and self-harm. These findings are a critical reminder that mental health matters, and it’s of paramount importance to take care of your emotional, behavioral, and cognitive health.

MENTAL HEALTH IS LINKED TO PHYSICAL HEALTH

Most people—including many healthcare professionals—assume that mental health is purely psychological, but our mental well-being is tied to our biological health. And it’s a two-way street. Physical health problems can contribute to psychiatric issues, and mental health problems can increase the risk of certain physical diseases. For example, people with anxiety, depression, bipolar disorder, and schizophrenia are at increased risk of cardiovascular disease (CVD) and of developing it at a younger age. On the other side, research shows that people with CVD have a greater risk of depression and dementia. Amen Clinics, the global leader in brain health, has identified the major biological risk factors that are tied to mental health problems. Here are 3 of the most important ones to know.

MENTAL HEALTH AND CHRONIC INFLAMMATION

Chronic inflammation has been linked to a range of physical diseases, such as CVD, cancer, and arthritis. You may be surprised to discover that systemic inflammation has also been associated with a variety of psychiatric, cognitive, and behavioral issues, including: The link between depression and inflammation has been widely studied. Research shows that depression is a known side effect of certain medications that intentionally increase inflammation (including vaccinations and interferon, a drug used to treat some cancers and hepatitis). Conversely, medications and nutritional supplements that have anti-inflammatory properties—including aspirin, ibuprofen, omega-3 fatty acids, and curcumins—have been shown to lower depression in people with chronic inflammation. In the JAMA Network Open study on psychiatric diagnoses and COVID mortality risk, the investigators suggest that “Psychiatric symptoms may arise as a marker of systemic pathophysiologic processes, such as inflammation, that may, in turn, predispose to mortality.” Other research, including a study in Clinical Infectious Diseases, found that people with high levels of C-reactive protein—a biomarker for inflammation—are more likely to develop severe illness from COVID-19. Smart Strategies: To reduce chronic inflammation, eliminate inflammatory foods from your daily diet, including sugar, refined carbohydrates, and fats that are high in omega-6 fatty acids (such as many refined vegetable oils).

MENTAL HEALTH AND THE IMMUNE SYSTEM

The human body’s immune system has two key functions—defense and tolerance. It defends against foreign invaders, such as bacteria, viruses, and parasites. It’s also on the lookout for internal troublemakers, such as cancer cells. The immune system also regulates your level of tolerance to potential environmental triggers, including allergens—everything from pollen and bee stings to peanuts and corn. When your immune system carries out these key functions optimally, it helps keep your body (and your mind) healthy. Weak defenses or a low tolerance level (or an immune system that becomes overwhelmed) increases your vulnerability to infections, such as COVID-19, makes you more susceptible to autoimmune diseases, and increases your risk for anxiety, depression, and psychosis. Having an autoimmune disease is associated with an increased risk for: Smart strategies: Boost the immune system with nutritional supplements, such as vitamin D, zinc, and therapeutic mushrooms. Eat more garlic, a natural immunity enhancer. In addition, practice stress-management techniques since stress hurts your immune system.

MENTAL HEALTH AND INFECTIONS

Infectious illnesses, including Lyme disease, streptococcus (strep throat), helicobacter pylori (H. pylori), and others are a major cause of psychiatric and cognitive problems that few medical professionals recognize. Children who had an infectious disease had a significant increase in mental health problems as adults, according to a large study from Denmark. Additional research from that country found that being hospitalized for any infectious disease as a child or as an adult increased the risk for mood disorders by 62% later in life. Chronic infections, such as Lyme disease, disrupt the immune system and cause damaging inflammatory responses, according to a 2018 study in the Journal of Immunology. It may increase vulnerability to viruses, such as COVID-19, and may worsen outcomes. Smart strategies: Get tested for common infections and consult with an integrative medicine (also called functional medicine) physician. Eliminate foods that are possible allergens, such as sugar, gluten, dairy, corn, and soy, as well as artificial colors, additives, and preservatives. ADD/ADHD, depression, and other mental and behavioral health conditions—can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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. Stay inside! Avoid the beach! Stay away from parks! Messages like these have been hammered into our heads during the coronavirus pandemic. But being cooped up inside while we quarantine is taking a toll—not just on our mental well-being, but also by preventing us from getting much-needed vitamin D from the sun.

The ABCs of Vitamin D

Vitamin D is a fat-soluble vitamin that is derived from foods, supplementation, or sun exposure. This last one is why people often call it the “sunshine vitamin,” but vitamin D could actually be called the “immunity vitamin.” A 2011 review on vitamin D and the immune system in the Journal of Investigative Medicine detailed a wealth of scientific findings showing its protective effects on immunity. Vitamin D also plays an essential role in overall brain health, mood, memory, weight, and other important bodily processes. With the threat of COVID-19 and the emotional challenges that come with quarantine, vitamin D is more important than ever. The bad news is, most Americans aren’t getting enough of it. According to a report in the Archives of Internal Medicine, more than 75% of American adults have low levels of vitamin D. How can you tell if you’re one of them? Get your level checked at your next doctor’s appointment and optimize it if necessary. It’s a simple blood test called 25-hydroxyvitamin D level. Here’s what the results mean: Deficient: <30 ng/mL (nanograms per milliliter) Normal: 30-100 ng/mL “Low-Normal”: 30-50 ng/mL Optimal: 50-100 ng/mL Take note that many traditional doctors will simply tell you whether or not you fall into the normal level. But you should ask for your exact number. Having a low-normal level isn’t good enough. It’s recommended that you aim for the optimal level.

7 Reasons to Supplement Your Diet With Vitamin D

1. Boost immunity.

With the pandemic, a healthy immune system is essential. Emerging research is showing that low vitamin D levels may increase the risk of dying from COVID-19. In a pre-print cohort study (pre-print means it is not yet peer-reviewed) from Indonesia, researchers looked at the influence of age, sex, pre-existing conditions, and vitamin D levels on outcomes in 780 patients with COVID-19. The majority of deaths were among older males with pre-existing conditions and who had below-normal vitamin D levels. The researchers concluded that when controlled for age, sex, and comorbidity, vitamin D level is strongly associated with the risk of mortality from COVID-19. An article published in a 2020 issue of the journal Nutrients presents evidence that vitamin D supplementation could reduce the risk of infections and deaths from COVID-19. This paper details several mechanisms through which vitamin D can reduce the risk of infections.

2. Reduce the risk of respiratory illness.

Considering that COVID-19 affects the respiratory tract, finding ways to protect against respiratory infections is key. In 2017, BMJ published a review of 25 controlled trials involving 11,231 participants ages 0 to 95 and found that vitamin D supplementation reduced the risk of acute respiratory tract infections among all participants.

3. Achieve or maintain a healthy weight.

Did you know that higher body-fat percentages are linked to lower levels of vitamin D? That’s what a study in the Journal of Clinical Endocrinology and Metabolism found when they analyzed vitamin D levels in 410 women. The researchers suggest that people who are obese may need higher supplementation with vitamin D to achieve healthy levels. Results of a 2012 study in Nutrition Journal found that taking vitamin D can aid in reducing body fat in overweight and obese individuals. This is especially important in the current pandemic because obesity is one of the biggest risk factors for serious illness and hospitalization from COVID-19, according to a pre-print study of over 4,100 people in New York.

4. Brighten moods.

The lower your vitamin D levels, the more likely you are to suffer from the blues. Decades of research point to an association between low levels of vitamin D and mood problems, such as depression. Supplementation may help, according to a 2008 study in the Journal of Internal Medicine that followed 441 overweight and obese adults with depression for one year. In this study, individuals who took vitamin D (20,000 IU or 40,000 IU per week) reported a significant decrease in their depressive symptoms, but those who took a placebo did not see such improvement.

5. Protect cognitive function.

Receptors for vitamin D are found throughout the brain and play a critical role in learning and making memories. Research in a 2015 issue of JAMA Neurology found that older adults with low levels of vitamin D experienced cognitive decline at a faster rate than people with healthy vitamin D levels. Promising research on humans in the Journal of Alzheimer’s Disease has shown that vitamin D may stimulate the immune system to rid the brain of beta-amyloid, the plaques seen in Alzheimer’s disease.

6. Promote physical health.

Vitamin D deficiencies have been linked to approximately 200 conditions. Serious illnesses, such as cancer, heart disease, and diabetes, are associated with low levels of the nutrient. These 3 diseases are also among the top 10 co-morbidities seen in people who died from COVID-19, according to statistics compiled by the state of New York.

7. Support your mental health.

The link between vitamin D and mental health is strong, as over half of all psychiatric inpatients are deficient in vitamin D, according to research in Currents in Psychiatry. Below-normal levels of vitamin D have been associated with depression (as you saw above), as well as autism and psychosis. Depression, anxiety, panic attacks, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting to get treatment until the pandemic is over 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. Be honest, is your memory getting worse? Are you forgetting appointments? Do you frequently misplace your keys or phone? Do you often wonder why you came into a room? Are you struggling with brain fog? If you’re concerned about memory problems, you may seek professional help. Unfortunately, given how most doctors approach this issue you can’t count on traditional medicine to rescue your memory. In fact, conventional healthcare professionals often perpetuate a myth about memory loss that actually prevents you from rescuing your memory.

THE MYTH ABOUT MEMORY LOSS

Here’s a common scenario: You’re having difficulty remembering conversations, forgetting where you put your reading glasses, or briefly getting lost driving in familiar areas. So, you see your primary care physician or local neurologist, who asks you a few questions, gives you some short tests and orders an MRI. Based on your results, traditional medical professionals will often tell you the #1 myth about memory loss: “Everyone has memory problems with age. It’s normal.” In reality, losing your memory or developing brain fog in your 40s, 50s, 60s, 70s, or even 80s is common, but it’s NOT normal. The #1 myth about memory loss: “Everyone has memory problems with age. It’s normal.” In reality, losing your memory or developing brain fog in your 40s, 50s, 60s, 70s, or even 80s is common, but it’s NOT normal.
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The report on your MRI comes back as “mild, age-appropriate brain atrophy.” Your doctor tells you that you have “mild cognitive impairment” (MCI) or early Alzheimer’s disease. You’re reassured that it’s common, and you’ll likely retain your personality and long-term memory until later in the illness. You’re encouraged to get your affairs in order, given a prescription for Aricept (a common memory medication that has short term benefits, but loses its effects after 18 months), and told to make a follow-up appointment in 6 months. That’s literally the extent of the work-up in 80-90% of the people who visit Amen Clinics for memory problems after going through the traditional medical system. Before visiting Amen Clinics, they say they received no discussion about eliminating risk factors, exercise, diet, supplementation, or memory training exercises. It’s completely ineffective, heartbreaking, and unconscionable given what we know now.

WHAT’S REALLY HAPPENING IN THE BRAIN BEFORE MEMORY SYMPTOMS APPEAR?

In 2011, the National Institute on Aging (NIA) revised its staging guidelines for Alzheimer’s disease. The old guidelines had 3 stages:
  1. Normal: no symptoms
  2. Mild cognitive impairment: people or relatives have started to notice a problem
  3. Alzheimer’s disease: a significant problem is present and getting worse.
Based on new brain imaging data, the NIA added a new, 4th stage.
  1. Normal
  2. Preclinical: no obvious symptoms, but negative changes can be seen on a brain scan
  3. Mild cognitive impairment
  4. Alzheimer’s disease
Can you see the problem here? You have no symptoms at all, but your brain is already starting to deteriorate. Brain imaging research, including a 2014 study in Neuro-degenerative Diseases, show that negative changes associated with Alzheimer’s disease begin years or even decades before there are any signs of trouble! A person who is diagnosed with Alzheimer’s disease at age 59 likely started to show disconcerting brain changes by 30. And someone who is diagnosed with Alzheimer’s disease in their early 70s likely had evidence of brain deterioration in their 40s. Someone who is diagnosed with Alzheimer’s disease in their early 70s likely had evidence of brain deterioration in their 40s.
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Your brain’s history is NOT its destiny. Even if you have brain fog or trouble remembering now, it doesn’t mean you always will. You can start having a better memory today.

THE MEMORY RESCUE PROGRAM

The best way to sharpen your memory, reverse brain aging, and prevent Alzheimer’s disease and other dementias is to eliminate, prevent, or treat the 11 major risk factors that steal your mind, represented by the mnemonic (a memory device) BRIGHT MINDS. See how many of the following BRIGHT MINDS risk factors you have. B – Blood flow problems: hypertension or pre-hypertension, stroke, cardiovascular disease, cholesterol problems, erectile dysfunction, exercising less than twice a week R – Retirement/Aging: risk increases with age (over 50); a lack of new learning is another important risk factor—when you stop learning, your brain starts dying I – Inflammation: gum disease, high homocysteine or C-reactive protein blood levels, low omega-3 fatty acids G – Genetics: a family member with Alzheimer’s disease or another form of dementia or Parkinson’s disease, or having the Apo E4 gene H – Head trauma: a history of head injuries with or without loss of consciousness; playing contact sports (even without a concussion) T – Toxins: alcohol or drug abuse, exposure to toxins in the environment (toxic mold, pollution) or personal products, cancer chemotherapy, etc. M – Mental health issues: chronic stress, depression, ADD/ADHD, PTSD, bipolar disorder, schizophrenia I – Immunity/Infection Issues – chronic fatigue syndrome, autoimmune issues, such as rheumatoid arthritis or multiple sclerosis; or untreated infections, such as Lyme disease N – Neurohormone imbalances: low thyroid, testosterone (males and females), estrogen and progesterone (females), low DHEA (dehydroepiandrosterone), high cortisol D – Diabesity: diabetes, pre-diabetes, and obesity S – Sleep problems: chronic insomnia and sleep apnea The good news is that almost all of these risk factors are either preventable or treatable. Even the ones that aren’t, such as having a family history of dementia, can be ameliorated with the right memory rescue program. Memory issues can’t wait. Amen Clinics has created a proven Memory Rescue Program that can help you address your risk factors, train your brain, and improve your memory. We are available for in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy. 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 Melissa Quinn, MD Depression is taking a devastating toll on humanity. Worldwide, depression is the third leading cause of disability. In the U.S., it’s affecting a skyrocketing number of people. During the pandemic, Census Bureau Statistics on 42,000 people found that 24% of respondents reported significant symptoms of major depressive disorder. Among 18-29-year-olds, the number was even higher with 36% reporting depressive symptoms. This common condition can have devastating consequences—causing problems with energy, focus, motivation, sleep, appetite, libido, and more. Some people are left feeling so helpless and hopeless, they develop suicidal thoughts and behaviors. Suicide is the 10th leading cause of death in the U.S. In 2018, 48,344 people in the U.S. died by suicide and there were 1.4 million suicide attempts. That boils down to an average of 3,836 attempts per day.

The Traditional Approach to Treating Depression

For decades, pharmaceutical antidepressants have been the primary medical intervention for depression (outside of lifestyle interventions such as dietary changes, exercise, and mind-body practices). Typically, it takes 4-12 weeks of use for patients to experience a decrease in symptoms. Unfortunately, 30%-60% of individuals do not respond to SSRIs (though there are genetic tests to help identify these clients and therefore help with improved treatment decisions). Some people try several different antidepressants without relief, leading to a form of depression known as treatment-resistant depression (TRD). This often leads to months of inadequate medication treatment that can leave the person feeling more hopeless than prior to starting treatment. Considering the dire statistics and the shortcomings of antidepressant medications, it’s clear that we are in desperate need of more effective treatments for depression and suicidal ideation.

Ketamine: A Potential Breakthrough

Increasingly, psychiatrists are turning to ketamine as another option. Used as an anesthetic drug for about 50 years, it deadens pain and can cause feelings of being dissociated from one’s own body. A growing body of scientific evidence, including a 2017 study in the Journal of Clinical Psychiatry, has found that ketamine has antidepressant effects. And it enhances mood much more quickly than traditional antidepressants. A 2018 review of over 20 studies on ketamine in Drug Design, Development, and Therapy showed that it produces significant decreases in depressive symptoms in just 24 hours. Here’s what you need to know. Mechanisms of action: Unlike traditional antidepressants that affect neurotransmitters, including serotonin, dopamine, and norepinephrine, ketamine works differently. It is an agonist of the N-methyl-D-aspartate (NMDA) receptors, which work on the glutamate neurotransmitter systems. Although the full mechanism that ketamine induces is not fully understood, we do know that it increases levels of brain-derived neurotrophic factor (BDNF), which plays a role in the growth and maintenance of neurons. Types of ketamine delivery: Ketamine can be delivered in a variety of ways, and each route differs in its bioavailability. The rates are: Intravenous: 100% Intramuscular: 93% Intranasal: 25-50% Sublingual (under the tongue): 30% Orally (by mouth): 16-24% Psychotherapy-assisted delivery vs. IV therapy only: Ketamine encourages open-mindedness, however, it’s the therapist who enhances this effect by doing deeper integration work to promote growth and change. With this guided process, patients can weave the experience into their daily life to support long-term change. In some places, ketamine IV therapy is being offered alone without psychotherapy, but the doses are very small, and it doesn’t offer the added benefits of working with a mental health professional. Frequency: Ketamine is typically administered during psychotherapy sessions that last 2-3 hours each with 2 sessions per week for 3 weeks. Consider set and setting: A patient’s mindset is a critical element to consider for any psychiatric experience, and ketamine administration is no different. Be sure your patients have realistic expectations regarding what to expect during the process and make the setting a comfortable one. Not a solo treatment: Some patients may look to ketamine as a sort of “magic bullet” that can eliminate depressive symptoms. As mental health professionals, it is up to us to inform patients that ketamine will be most effective when it is part of a comprehensive treatment plan that includes brain healthy lifestyle changes, nutritional supplements, psychotherapy, and more. Side effects: Ketamine’s safety and tolerability have been demonstrated over nearly 50 years. Side effects may include dizziness and a rise in blood pressure. As such, individuals with severe hypertension or heart disease are not good candidates. Potential for addiction: A 2018 study in the American Journal of Psychiatry found that ketamine’s antidepressant effects activate the opioid system, but decades of research show that ketamine is not physically addicting. However, it can be used inappropriately. For this reason, it is best used only in a clinical setting where the administration is monitored by a healthcare professional. Other issues that may respond to ketamine: In addition to effectively treating depression, ketamine may also be helpful in treating anxiety, post-traumatic stress disorder (PTSD), emotional trauma, and addictions.   About the Author: Melissa Quinn, MD, Amen Clinics Los Angeles Dr. Melissa Quinn is a psychiatrist who is double board-certified by the American Board of Psychiatry and Neurology. Her passion is to help people heal, get psychologically well, find the relief they deserve, and help them to become the best version of themselves. She helps children, adolescents, adults, and families get their lives back on track with a whole-person—and when appropriate—a whole-family approach. By developing her clients’ inner strengths, she shows them how to reach their highest potential. She knows that people are seeking a range of solutions for prevention, health, and healing. As a result, Dr Quinn became passionate about learning integrative approaches and was subsequently board-certified in Integrative and Holistic Medicine through The Academy of Integrative Health and Medicine. She later went on to peruse a fellowship in Transcranial Magnetic Stimulation (TMS) through Duke University and Ketamine Assisted Psychotherapy through PRATI (The Psychedelic Research and Training Institute). She enjoys working with a variety of clients, but she specializes in working with patients with ADHD, depression, anxiety, panic disorder, obsessive-compulsive disorder, and posttraumatic stress disorder. Going through emotional trauma or grief—both of which are being experienced by millions of people these days—can leave a lasting imprint on the brain and can cause a laundry list of symptoms. You may feel sad, unable to concentrate, edgy, anxious, or irritable, and may have trouble sleeping. Often, grief is mislabeled as depression, ADD/ADHD, panic disorder, or other psychiatric conditions. And post-traumatic stress disorder (PTSD), which affects many people who experience trauma, is often misdiagnosed as a traumatic brain injury (TBI) because they have overlapping symptoms. This is problematic because if you’re misdiagnosed, psychotropic medications can get in the way of healing and in some cases, can prolong grief and emotional trauma. If you experience lingering symptoms related to trauma or a loss, consider doing grief work before taking medication.

BREAK THE BONDS OF THE PAST

One of the most powerful “feel better fast” techniques to overcome emotional trauma or grief is called “breaking the bonds of the past.” It stems from the belief that negative feelings and behaviors are often based on past memories that are either toxic or misinterpreted. This technique requires only 5 simple steps. One of the most powerful techniques to overcome emotional trauma or grief is called “breaking the bonds of the past.” It stems from the belief that negative feelings and behaviors are often based on past memories that are either toxic or misinterpreted.
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Whenever you have a painful or disruptive memory or feeling, write out the answers to the following questions:
  1. When was the last time you struggled, had the painful or disruptive memory or feeling, or felt suffering? Write down the details.
  2. What were you feeling at the time? Describe the predominant feeling.
  3. When was the first time you had that feeling? In your mind, imagine yourself on a train going backward through time. Go back to the time when you first had the feeling. Write down the incident or incidents in detail.
  4. Can you go back even further to a time when you had that original feeling? Write down the details of the original incident.
  5. If you have a clear idea of the origins of the feelings, can you disconnect them by reprocessing them through an adult or parent mindset, or reframe them in light of new information? Consciously disconnect the emotional bridge to the past with the idea that what happened in the past belongs in the past, and what happens now is what matters.
Here’s an example of how this can work.

HOW A TEEN LEARNED TO LEAVE THE PAST BEHIND

Nate, 15, came to see me at Amen Clinics because he was suffering from panic attacks. He had several episodes a day when he felt like he was choking or drowning. His breathing became shallow, fast, and labored. His heart raced, he broke out in a sweat, and he felt as though he was dying. Nate hated these episodes, and the fear of having them became so overwhelming that he stopped going to school. During his second session with me, I went through the following steps with him.

1. When was the last time you had a panic attack?

Nate said it was the day before. He was eating dinner when all of a sudden, he felt like he was starting to choke. He couldn’t get air, his heart started to race, he was sweating, and felt as though he was going to die.

2. What you were feeling at the time? Describe the predominant feeling.

Nate said he felt as though he was going to die.

3. In your mind, imagine yourself on a train going backward through time. Go back to a time when you first had the feeling that you were going to die.

The teen sat there for a minute and then started to choke. It looked like he was having a panic attack right in front of me. I asked him to breathe slowly and tell me what was going on. He slowed his breathing, wiped his brow, and told me about a time when he was 6 years old. He was sitting at a lunch table at school and accidentally swallowed a plastic wrapper from a candy bar. He started to choke on the wrapper. Initially, no one saw him. He said he started to turn blue. He couldn’t breathe, and no one noticed. He thought he was going to die. After what seemed like an eternity, a teacher saw him and did the Heimlich maneuver on him, dislodging the wrapper. Nate said he had forgotten about the event until now.

4. After he settled down and composed himself, I asked him to go back even further in his mind to see if there was an earlier time when he had the feeling he was going to die.

He closed his eyes and said he remembered a time when he was very young. He was coming out of a very dark place into a place filled with bright lights, lights that felt hot. People were moving around. He felt fear. He couldn’t breathe, and something awful covered his face. He felt as though he was going to die. To my amazement, Nate had just described a birth experience. When he opened his eyes, I asked him if he knew anything about his birth. He said no, no one had ever talked to him about it. I invited his mother to come into the room and asked her about his birth experience. She told me that he was a meconium baby, where the infant’s feces get into the amniotic fluid, which is very dangerous for the newborn. He was born blue and had to be resuscitated by the doctor. His mother said she had never talked about it with Nate. She didn’t want to worry him.

5. Break the bonds of the past through an adult or parent mindset or reframe them in light of new information.

With Nate’s mother in the room, I took him back to both of those times. First, with the birth experience, I had the grown teenage Nate go back and explain to the baby what had happened. The baby was in trouble for a short time, but the doctors helped clean him up so he could breathe normally. I then took him through the candy wrapper incident and had the teenage Nate tell 6-year-old Nate that he is grateful to the teacher who helped him and that he is alive, well, and healthy (and he needed to stop eating candy wrappers). After that session, Nate’s panic attacks disappeared. I saw him a few more times, but essentially disconnecting his present symptoms from the past sensitizing event took care of them.

WHO CAN BENEFIT FROM BREAKING THE BONDS OF THE PAST?

I have seen this technique work with people who have experienced all kinds of emotional trauma or grief and who are suffering from symptoms, such as panic attacks (like Nate), anxiety, PTSD, alcoholism and other addictions, and even sexual impotence. Be aware that this process can dredge up painful memories. If they don’t go away in a short period of time, seek professional help from a licensed psychotherapist. Emotional trauma, PTSD, and the bothersome symptoms they cause can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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. Wine, cigarettes, caffeine, painkillers, carbs, gambling, shopping, online pornography—these are all bad habits that can slip into substance use disorders or behavioral addictions. Most people think that everyone who becomes addicted to bad habits is alike or have the same character flaws or lack of willpower. Not true! Based on over 160,000 functional brain scans related to behavior, Amen Clinics has found that underlying brain dysfunction is the #1 reason why people get addicted to bad habits. And brain SPECT imaging, which measures blood flow and activity in the brain, shows that there are 6 different brain types associated with bad habits and addictions. The key to overcoming your unhealthy behaviors is to know your brain type and to use interventions targeted for your brain. With a healthier brain, you’ll finally be able to unchain your brain from your bad habits or addictions. Brain SPECT imaging shows that there are 6 different brain types associated with bad habits and addictions. The key to overcoming your unhealthy behaviors is to know your brain type and use interventions targeted for your brain.
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6 BAD HABITS/ADDICTIONS BRAIN TYPES

Type 1: Compulsive Bad Habits/Addictions

If you have trouble shifting your attention from one thought to the next or from one course of action to the next, you may have the Compulsive Brain Type. These people tend to get stuck on thoughts of smoking, drinking, overeating, gambling or other substances or behaviors. Underneath these bad habits or addictions are obsessive thought patterns that get you locked into a single course of action. It’s hard for you to see options so you keep engaging in unhealthy behavior. Brain scan findings: The most common brain SPECT finding in the Compulsive Brain Type is too much activity in an area of the brain called the anterior cingulate gyrus (ACG). This is often associated with low levels of the neurotransmitter serotonin. The ACG is known as the brain’s gear shifter and it’s what helps you go from thought to thought or action to action. Too much activity here can keep you stuck in bad behaviors even though they are harmful to you and cause consequences in your life. Common conditions: Obsessive compulsive disorder (OCD) Help for Compulsive Bad Habits/Addictions: Interventions that boost serotonin to calm activity in the ACG include the following.

Type 2: Impulsive Bad Habits/Addictions

If you’re the type who wants to eliminate bad habits or addictions, but you can’t control your urges, you may have the Impulsive Brain Type. For example, if you want to stop smoking, but whenever you’re around someone else who lights up, you give in to your desire for a cigarette. If you want to quit drinking and no longer keep alcohol in your home, but you can’t say no if someone offers you a drink. Or if you want to cut sugar out of your diet, but if you drive by the bakery, you can’t resist going in and buying cookies. If you have this type, you may have trouble with impulse control even though you have good intentions to change your behaviors. Brain scan findings: This type is associated with low activity in the prefrontal cortex (PFC), which is likely due to low levels of dopamine. The PFC acts as the brain’s supervisor and is involved in impulse control, judgment, planning, follow-through, decision-making, and attention. When the PFC is underactive, people can be easily distracted, bored, inattentive, and impulsive. Common conditions: ADD/ADHD Help for Impulsive Bad Habits/Addictions: Interventions that boost dopamine to stimulate activity in the PFC include the following.

Type 3: Impulsive-Compulsive Bad Habits/Addictions

If you give in to your urges impulsively as well as feel compulsively driven to engage in bad habits or addictions, you may have this combination brain type. Brain scan findings: Typical SPECT findings for this type show low activity in the PFC (associated with impulsivity, likely due to low dopamine levels) and too much activity in the ACG (associated with compulsivity and low serotonin levels). This pattern is common in the children and grandchildren of alcoholics. Common conditions: ADD/ADHD, OCD, eating disorders (especially bulimia) Help for Impulsive-Compulsive Bad Habits/Addictions: Interventions that boost both dopamine (to stimulate activity in the PFC) and serotonin (to calm the ACG) include the following.

Type 4: Sad Or Emotional Bad Habits/Addictions

If you have underlying feelings of depression, hopelessness, or negativity and you use alcohol, marijuana, painkillers, food (especially carbs), or other substances or activities to make yourself temporarily feel better, you may have the Sad or Emotional Brain Type. This type is more commonly seen in women. For some people, these feelings may come and go with the seasons and tend to worsen in winter. Others experience mild feelings of chronic sadness, which is called dysthymia. Still, others suffer from more serious depression. Brain scan findings: The typical SPECT findings seen in this type are overactivity in the deep limbic system (the brain’s emotional centers) and underactivity in the PFC. Common conditions: Depression, seasonal affective disorder (SAD), self-esteem issues Help for Sad or Emotional Bad Habits/Addictions: Interventions that calm the deep limbic system include the following.

Type 5: Anxious Bad Habits/Addictions

If you try to calm your feelings of anxiety, nervousness, or tension, with wine, weed, or watching Internet pornography, you may have the Anxious Brain Type. More commonly seen in women, people with this type often struggle with physical symptoms, such as muscle tension, headaches, stomachaches, nail biting, shortness of breath, or heart palpitations. You may feel you need substances to help you relax or “wind down.” If you have this type, you are likely to predict the worst, be extra sensitive to rejection or judgment, or may feel like you’re waiting for something bad to happen. Brain scan findings: On SPECT scans, this type is associated with too much activity in the basal ganglia, likely due to low levels of GABA. Common conditions: Anxiety, post-traumatic stress disorder (PTSD) and emotional trauma, panic disorder, chronic stress Help for Anxious Bad Habits/Addictions: Interventions that calm the basal ganglia include the following.

Type 6: Temporal Lobe Bad Habits/Addictions

Do you have bad habits combined with a short temper, mood swings, or problems with your memory or learning? You may have the Temporal Lobe Brain Type. Trouble with the temporal lobes may be due to a number of things. Investigating what’s causing any abnormal activity is critical. Brain scan findings: SPECT scans typically show decreased activity in the temporal lobes, although in some cases, increased activity may be present. Common conditions: Concussions and traumatic brain injuries, exposure to toxins (such as toxic mold), infections (such as Lyme disease) Help for Temporal Lobe Bad Habits/Addictions: Interventions that stabilize activity in the temporal lobes include the following. Addictions—as well as PTSD, anxiety, depression, ADD/ADHD, OCD, and other co-occurring issues—can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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. Kids with behavioral disorders or emotional issues can be so challenging—disruptive, defiant, argumentative, impulsive, inattentive, nervous, negative. Parents know it can be exhausting, frustrating, and stressful. Many parents assume that prescription medication is the only way to improve symptoms that are associated with conditions, such as ADD/ADHD, oppositional defiant disorder, anxiety, depression, or autism. But a growing body of scientific evidence shows that supplementation with omega-3 fatty acids improves the quality of life and mental health status in children with emotional and behavioral issues. Aa growing body of scientific evidence shows that supplementation with omega-3 fatty acids improves quality of life and mental health status in children with emotional and behavioral issues.
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Here’s what the current research reveals about children, mental and behavioral health, and omega-3 fatty acids. First, let’s take a quick look at the basics of omega-3s.

WHAT ARE OMEGA-3s?

Omega-3s are essential fatty acids that children (and adults) need for optimal physical, mental, and cognitive health. There are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Children (and adults) need both. Omega-3s are considered essential fatty acids because the human body doesn’t produce them naturally. They can only be derived from food or dietary supplements, such as fish oil.

WHAT THE RESEARCH SAYS ABOUT OMEGA-3s AND BEHAVIORAL DISORDERS

A 2020 study in the Journal of Dietary Supplements involved 942 children ages 6-12 with behavioral disorders, including conduct problems, inattention, nervousness, hyperactivity, trouble concentrating, and learning issues and poor school performance. For the 3-month study, the youngsters were split into 2 groups—one group received supplementation with omega-3 fatty acids while the other group did not. By the end of the study period, children who had been taking omega-3 dietary supplements health status, quality of life, and scores on Strengths and Difficulties Questionnaires improved significantly. The researchers concluded, “Omega-3 fatty acid supplementation alone or in combination with other nonpharmacological treatments is effective in improving children’s mental health.”

WHAT THE RESEARCH SAYS ABOUT OMEGA-3s AND ADD/ADHD

In an analysis of 10 studies in the Journal of the American Academy of Child and Adolescent Psychiatry, researchers summarized 10 trials involving 699 children. Omega-3 fatty acid supplementation demonstrated a small but significant effect in improving ADD/ADHD symptoms. EPA dose within supplements was significantly correlated with supplement efficacy. They concluded that omega-3 fatty acid supplementation, particularly with higher doses of EPA, was modestly effective in the treatment of ADD/ADHD. A 2017 review of 16 studies found that omega-3 fatty acids improved impulsivity, hyperactivity, attention, visual learning, and working/short-term memory. These are all symptoms often associated with ADD/ADHD.

WHAT THE RESEARCH SAYS ABOUT OMEGA-3s AND MOODS

Although there is an abundance of research on omega-3 fatty acids and depression in adults, the research on children remains sparse but encouraging. In a study in the American Journal of Psychiatry involving 20 depressed children ages 6-12, dietary supplementation with omega-3 fatty acids showed highly significant improvements in depressive symptoms. Omega-3 supplementation produced a large advantage compared with the placebo. In addition, a 2017 study in Child and Adolescent Psychiatry and Mental Health on 38 children ages 11-17 found significant reductions in depressive symptoms in the participants taking omega-3 fatty acids.

WHAT THE RESEARCH SAYS ABOUT OMEGA-3s AND AUTISM

A deficiency of omega-3 fatty acids may be linked to autism spectrum disorder (ASD) in children, according to a meta-analysis of 6 trials in Neuropsychiatric Disease and Treatment. These studies showed that supplementation with omega-3 fatty acids may improve hyperactivity, lethargy, and stereotypy (movements such as body rocking), which are common in children with autism.

THE HEAVY TOLL OF LOW LEVELS OF OMEGA-3s

Having low levels of EPA and DHA have been linked to mood disorders, such as depression and bipolar disorder, as well as suicidal behavior, ADD/ADHD, cognitive decline, and other behavioral and emotional issues. Unfortunately, most Americans have low levels of EPA and DHA. In 2016, Amen Clinics tested the omega-3 fatty acids levels of 50 consecutive patients who were not taking fish oil (the most commonly used source of EPA+DHA) and found that 49 had suboptimal levels. In another study in the Journal of Alzheimer’s Disease, the Amen Clinics research team correlated the brain SPECT scans of 130 patients with their EPA and DHA levels and found those with the lowest levels had lower blood flow (the #1 predictor of future brain problems) in the right hippocampus and posterior cingulate (one of the first areas to die in Alzheimer’s disease), among other areas. On cognitive testing at Amen Clinics, low omega-3s correlated with decreased scores in mood. To find out if your child has low levels of omega-3 fatty acids, there is a simple test called the Omega-3 Index. It measures the total amount of omega-3 fatty acids EPA and DHA in red blood cells and directly reflects their levels in the brain. The test is a clinically validated biomarker of the health of the brain. Aim for a level above 8%.

BOOSTING OMEGA-3 LEVELS IN CHILDREN

Getting adequate amounts of omega-3 fatty acids is critical for children. If your child has low levels of omega-3s or simply has behavioral or emotional symptoms, it’s a good idea to increase the intake of this important nutrient. Increase healthy fats. To raise omega-3 levels in children, be sure to include foods in their diet that contain omega-3 fatty acids, such as: Try high-quality omega-3 supplements, such as fish oil. At Amen Clinics, the recommended dosage for children is about 800 mg of combined EPA and DHA daily for every 40 pounds of body weight. Look for a ratio of approximately 60/40 EPA to DHA. Your child’s mental, emotional, and behavioral health lays the foundation for their overall well-being and happiness in life. ADD/ADHD, depression, and other emotional and behavioral problems can’t wait. At Amen Clinics, believe in using the least toxic, most effective treatments, including natural solutions.. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for children as well as their parents. 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. Talk about stress. If you’re working from home, supervising distance learning for your children, and dealing with the anxiety of the pandemic, it can be overwhelming. At Amen Clinics, there’s been a big increase in people asking for help to cope with it all. The neuropsychiatrists at Amen Clinics have come up with the following 10 brain tips to keep you (and your kids) from getting frazzled, frustrated, or fed up.

10 Brain Tips to Keep You (and your kids) From Getting Frazzled, Frustrated, or Fed Up

1. Look for the positive.

The human brain is hardwired for negativity and during stressful times, like now, it’s easy to focus on what’s wrong with your life. You need to train your brain to look for the positive to enhance your moods. An easy way to do this is to start each day by saying “Today is going to be a great day.” This causes the brain to search for reasons why it will be great. End each day with “What went well today?” This is also a very easy lesson to teach your kids that will help them maintain a more positive outlook.

2. Fuel your brain.

Feed your brain high-quality foods and start the day with some protein for better focus and energy. Also, be aware that your brain is comprised of 80% water, and being even mildly dehydrated can negatively impact your moods—making you feel more anxious, tense, depressed, or angry—in addition to sapping your energy levels and lowering your ability to concentrate. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance, according to research in the Journal of the American College of Nutrition. This can be especially important for kids with ADD/ADHD who struggle with attention and concentration.

3. Exercise to boost blood flow to the brain.

Even though your brain, which weighs about 3 pounds, makes up only 2% of your body’s weight, it uses 20% of the oxygen and blood flow in your body. Anything that impairs blood flow hurts your brain and impairs function. Brain SPECT imaging measures blood flow in the brain and low blood flow on SPECT has been seen with ADD/ADHD, depression, bipolar disorder, traumatic brain injury, substance abuse, suicide, and more. One of the best ways to promote healthy blood flow to the brain (and to your kids’ brains) is to exercise on a regular basis. Exercise enhances moods, reduces stress and anxiety, and increases focus and energy.

4. Create a physical space for work and school.

This way, when you (or your kids) enter that space—even if it’s just a desk in the corner of the living room—it signals to the brain that you’re in work mode (or your kids are in learning mode).

5. Give your brain a break.

The ideal amount of time to work on a single task is 75-90 minutes, according to Bob Pozen, author of Extreme Productivity and a lecturer at MIT. Taking mini-breaks during the day boosts productivity. To reset and re-energize, try a brief meditation session (improves focus and attention), deep breathing (relieves stress and anxiety), or a quick walk (a natural mood booster).

6. Share the load.

Depending on your anxiety level, consider creating a learning pod or “pandemic pod.” Pods are small groups of children—about 3 to 10 kids—who learn together in person. Some pods hire a tutor to teach the children while others let the parents split the duties. This means your brain gets a break from classroom time so you can focus on your own work. It also creates a sense of community, which is beneficial for the brain.

7. Practice mental hygiene.

In a pandemic, mental hygiene is just as important as washing your hands. If you find yourself (or your kids) saying things like, “Things will never go back to normal” or “We’re all going to get COVID and die,” it’s time to eliminate the ANTs (automatic negative thoughts) that steal your happiness. Whenever you or your children have a thought that makes you feel sad, mad, nervous, or out of control, write it down and talk back to it. This can be so helpful for moods and behavior.

8. Encourage active listening at home.

To make sure all family members know what their role is in the household, practice active listening. This is when you repeat back what you’ve understood when another person is talking. This helps avoid the miscommunication and conflicts that can harm relationships. When we have great relationships, our brains tend to do much better.

9. Tell your brain it’s time to relax.

At the end of the day, put your work materials out of sight, if possible. This helps signal to your brain that it’s time to power down and relax. To promote relaxation, inhale calming scents, such as lemon, lavender, honeysuckle, rose, jasmine, or vanilla.

10. Stick to a sleep schedule.

While you’re sleeping, your brain is hard at work performing some very critical functions necessary to keep it operating at optimal levels. For example, during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day. The American Academy of Sleep Medicine recommends that children ages 6-12 get 9-12 hours and teenagers 13-18 years old get 8-10 hours of sleep each night. Adults should aim for 7-8 hours of sleep each night. Adequate sleep improves attention, behavior, learning, memory, emotional regulation, quality of life, moods, and mental health. Create a sleep routine for yourself and your children and stick to it. Anxiety, depression, ADD/ADHD, and other mental health conditions can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. 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.