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Do you ever find yourself plucking hairs from your head, eyebrows, or eyelashes? Do you do it repeatedly to the point that you have patchy bald spots or noticeable hair loss? You may have trichotillomania, a mental health disorder that involves compulsively yanking out hair despite efforts to stop doing so. Hair-pulling disorder occurs in about 1%-2% of American adults and more frequently in females, including Victoria’s Secret model Sara Sampaio. She recently spoke about having trichotillomania with Dr. Daniel Amen in an episode of Scan My Brain. “I pull on my eyebrows,” says the 31-year-old model. “It started when I was, I think 15.”

SYMPTOMS OF TRICHOTILLOMANIA

There are many signs and symptoms of trichotillomania, including: For some people, hair pulling is automatic, and they don’t even realize they are doing it. For others, it is a very focused activity that helps release tension. Individuals with this condition may also engage in other compulsive behaviors, such as biting their nails, skin picking, or chewing their lips. Sampaio says, “I tend to pick my lips a lot as well, and now I feel the need to do certain body movements.” She adds that “I just have so much tension everywhere that I feel like it just releases it.”

TRICHOTILLOMANIA AND OCD

Trichotillomania is considered to be a form of obsessive-compulsive disorder (OCD) and is believed to be related to anxiety. OCD is characterized by intrusive thoughts (obsessions) that cause distress and repeated behaviors (compulsions) that provide relief from that distress. Obsessions are recurrent thoughts that trigger unpleasant feelings of anxiety, fear, or disgust. Common thoughts include fears about germs or contamination, harm or violence, forbidden sexuality, or religion. Some weird signs of OCD include worrying about the way you breathe or being afraid you’ll steal something. Some people can’t stop thinking about dying. There is a subtype of OCD called death anxiety OCD when a person is obsessed with thoughts about their own death or the death of a loved one. Sampaio says the death of her grandfather triggered a fear of dying. “All of a sudden, I just had this big, overwhelming fear of dying,” she says. People with OCD engage in repetitive behaviors (compulsions) to calm feelings of distress. Common compulsions include excessive hand washing, extreme cleaning, counting, repeated touching, and more. In many cases, the compulsions must be performed in a ritualistic manner. When left untreated, unwanted thoughts and compulsive actions can interfere with daily life and cause problems in relationships, careers, and in academic endeavors. When people eat their hair, it can form a large, matted hairball—called a trichobezoar—in the digestive tract. This can cause vomiting, weight loss, intestinal blockage, and in extreme cases, death.

 TRICHOTILLOMANIA, OCD, AND THE BRAIN

In people with trichotillomania, brain imaging studies have shown abnormalities in activity in certain regions of the brain, including areas involved in regulating impulses and habits, emotional processing, and reward processing. Neuroimaging research also points to abnormal activity in those with OCD. At Amen Clinics, brain SPECT imaging scans of individuals with OCD show abnormal blood flow in some brain regions. SPECT (single photon emission computed tomography) is a nuclear medicine study that evaluates blood flow and activity in the brain. Basically, it shows three things: areas of the brain with healthy activity, too little activity, or too much activity. SPECT scans of those with OCD show increased activity in the following two regions: The brain imaging work at Amen Clinics shows what many doctors miss about OCD—the fact that there is more than a single brain pattern associated with it.

TREATING TRICHOTILLOMANIA AND OCD

Treating trichotillomania and OCD requires a multi-modal approach that may include the following: With treatment that is targeted to your brain and individual needs, it is possible to stop struggling with disorders such as hair pulling and other OCD-related obsessions and compulsive behaviors. Trichotillomania, OCD, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.   You’ve probably heard of the downsides of ADHD/ADD—short attention span, distractibility, disorganization, procrastination, impulsivity, and poor judgment. The list of symptoms can make it seem like anyone with this condition would have a difficult time being successful at work, in relationships, or in sports. But that is not always the case. Some people who are high achievers may have a form of the condition known as “high-functioning ADHD/ADD,” and they may not know they have it.   Some people who are high achievers may have a form of the condition known as “high-functioning ADHD/ADD,” and they may not know they have it.
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Bestselling author and nutrition specialist Jonny Bowden is a good example. A real go-getter, Bowden studied at Julliard, earned a music degree at NYU, and got a Master’s degree in psychology. After a downward spiral, he found his way out of addiction, earned a Ph.D. in holistic nutrition, and became one of the nation’s most popular nutrition, health, and wellness experts with over a dozen books to his name. When this high achiever visited Amen Clinics for an episode of Scan My Brain, he wanted to know if getting a brain SPECT scan could offer clues to how he could improve his “ADD-like brain that makes it very hard to concentrate.”

WHAT IS HIGH-FUNCTIONING ADHD?

High-functioning ADHD/ADD is not considered a formal psychiatric diagnosis. However, it applies to a subset of people with the condition, which affects approximately 5.4% of adult men and 3.2% of adult women. High-functioning ADHD/ADD can look different in different people. For example, some people with high-functioning ADHD/ADD: One study found that adults with significant ADHD/ADD symptoms who achieve professional success do so largely thanks to compensation strategies. Because these people are high achievers despite their symptoms, they may not even realize that they have ADHD/ADD. They may be so adept at employing workarounds or relying on other strengths that they don’t consider their deficits as a problem that requires treatment. However, putting in extra mental effort to find daily workarounds can be stressful and exhausting and may lead to burnout.

HIGH-FUNCTIONING ADHD/ADD IN THE BRAIN

Functional brain imaging can be helpful in determining if a person has ADHD/ADD. In people with this condition, SPECT scans typically show decreased blood flow and activity in the brain in the prefrontal cortex (PFC) during concentration. When Bowden saw his SPECT scans, he could clearly see what looked like holes (areas of low blood flow and activity) in his PFC. This telltale pattern is very common and is a sign of a “sleepy” brain. People with a sleepy brain often look for ways to stimulate the brain with substances—such as caffeine or nicotine—or exciting activities.

6 SIGNS OF HIGH-FUNCTIONING ADHD

1. People think you’re a workaholic.

Some people may admire you because you work late, come in on weekends, and take calls on your vacation. It may not be dedication that’s driving you but rather the fact that you have to work harder or put in extra effort just to get your work done.

2. You get a lot of stuff done.

Are you one of those people who can’t seem to relax? Your high productivity may be related to a need to stimulate an underactive brain. Bowden, for example, has a hard time sitting down to watch TV. He’ll hop up to get water or do a host of other tasks rather than focus on what he’s watching.

3. Your work style involves lots of breaks.

Even if you manage to complete your work, you may find that you have to do it in short spurts. Bowden says this is his style. “I work on something very hard, take a break and do something else. I come back to it. If I take a break and do something else, I often get involved in that and forget that I was working on this. Now, it all gets done,” he says. “But the working process is very scattered.”

4. You rely on your phone to stay on time.

Do you routinely set alerts and or multiple notifications to prompt you to get dressed for work, prep for meetings, complete assignments, or send messages? If you need constant reminders to stay on time, it may be a workaround for a natural tendency to procrastinate, which is a common ADHD/ADD symptom.

5. You excel when you’re under pressure.

If you’re one of those superstars who performs best when the pressure is on, it could be a sign of ADHD/ADD. Feeling a sense of urgency stimulates the brain, which is beneficial for those with the condition. If you’re in a high-pressure profession, it could be one reason why you’re successful.

6. You’re an entrepreneurial risk-taker.

Research has shown a link between having ADHD/ADD and entrepreneurship. One study in a particular points to a genetic link between a dopamine receptor gene that is associated with having ADHD/ADD and a tendency to be an entrepreneur. If you’ve reached success by taking big risks or starting your own company, it could be a sign of high-functioning ADHD/ADD.

TREATING HIGH-FUNCTIONING ADHD

Even if you have found ways to compensate for symptoms doesn’t mean you shouldn’t seek treatment for ADHD/ADD. With a treatment plan that is targeted to your ADHD/ADD type and symptoms, you can maintain the level of success you’ve achieved with less effort, or you can rise to even greater heights of achievement. For Bowden, this looks like a regimen of nutritional supplements, some changes to his thinking patterns, and avoiding smoking marijuana, which an Amen Clinics study shows prematurely ages the brain. ADHD/ADD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. While most psychiatrists continue to diagnose patients based on “symptom clusters”—similar to the way Abraham Lincoln was diagnosed with “melancholia,” or depression, over 150 years ago—a growing number are embracing sophisticated brain imaging technology to aid in the diagnosis and treatment of psychiatric, cognitive, and behavioral issues. A functional brain imaging technology called SPECT (single photon emission computed tomography) has emerged as one of the most helpful tools in clinical practice. In 2021, the Canadian Association of Nuclear Medicine (CANM) unanimously endorsed SPECT for the assessment of a wide array of issues, including:

With brain SPECT imaging, the future of psychiatry is here now.

To clarify, a SPECT scan is not a stand-alone diagnosis; the data it provides must be analyzed together with other assessments and pertinent information about a patient. However, by looking at the brain—the organ being treated—this advanced imaging technology can reveal blood flow and activity patterns that align with many different types of mental health disorders. In addition, SPECT scans can help identify the root causes of psychiatric symptoms and prompt physicians to ask better questions to get to the source of those symptoms.

BRAIN SPECT IMAGING HELPS IN THE DIAGNOSIS OF THESE 9 PSYCHIATRIC CONDITIONS

In a nutshell, brain SPECT imaging reveals 3 important things: The scans can provide valuable information about the biological underpinnings of a person’s symptoms. According to findings from the world’s largest database of more than 300,000 SPECT scans at Amen Clinics, too much or too little activity in different parts of the brain is frequently linked to a wide variety of mental health conditions, including these:

ADD/ADHD:

SPECT scans reveal that ADD/ADHD is not a single or simple disorder. Brain scans show there are 7 types of ADD/ADHD and each type has a unique pattern of cerebral blood flow, however, they all share one pattern in common. During concentration, blood flow decreases in the prefrontal cortex, which makes it difficult to stay focused and avoid distractions. Anxiety: Findings from the scans typically show overactivity in the basal ganglia, which are deep structures in the brain involved with motivation, movement, and setting the body’s “idle.” When they are overactive, it leads to feeling anxious, nervous, and worried, and can cause physical symptoms such as a pounding heart and muscle tension.

Bipolar Disorder:

Although the exact cause of this condition is still not known, it is associated with changes in the function and structure of the brain. SPECT imaging studies have shown that in addition to focal areas of increased activity in the deep limbic system, there is often high activity in other parts of the brain.

Dementia:

Not only can SPECT scans show the specific patterns of the different types of dementia, but it can also identify them years before noticeable symptoms emerge. In Alzheimer’s disease, the temporal and parietal lobes will have lower-than-normal activity, as will the posterior cingulate. In frontotemporal dementia, there will be low blood flow in the frontal and temporal lobes, while in vascular dementia, low blood flow in the areas of the brain that are affected by blood vessel damage will be apparent.

Depression:

On SPECT scans, a person who is depressed usually has too much overall activity in the deep limbic system, which is the emotional center of the brain. In some cases, depressive symptoms also arise from low blood flow in the frontal lobes, which can make it difficult to put the brakes on negative or sad thoughts and feelings. SPECT is also helpful in the diagnostic process when depression and anxiety are seen together, which occurs in patients about 75% of the time. Plus, there are 7 types of anxiety and depression, each of which has its own signature pattern and set of symptoms that need different treatment strategies—yet another reason why it is so critical to look at the brain to get a correct diagnosis.

Obsessive-Compulsive Disorder:

With this often-debilitating condition, the scans usually show very high activity in the basal ganglia (described above) and an area called the anterior cingulate gyrus (ACG), which is involved with attention. The increased blood flow to this part of the brain makes it very difficult for people to shift their attention from one thing to the next. Consequently, they get stuck on obsessive thoughts and compulsive rituals. Interestingly, the overactivity in the ACG can also be seen in some patients who have autism spectrum disorder, people who are very inflexible and rigid, and those with the oppositional defiant disorder.

Posttraumatic Stress Disorder (PTSD):

Whether from childhood trauma, military combat, sexual assault, or other experiences that were life-threatening or felt like it, people suffering from PTSD often have multiple areas in the brain that are overactive. These usually include abnormally high blood flow in the deep limbic system, basal ganglia, and ACG. The overactivity in all of these areas drives many of the distressing symptoms caused by the emotional impact of the trauma.

Traumatic Brain Injury (TBI):

SPECT scans show that nearly 40% of the patients at Amen Clinics have experienced a physical injury to the brain from some type of head trauma. When asked, many people initially don’t remember hitting their head! Injuries from childhood, such as falling out of a tree or crashing on a bike, or concussions from sports, car accidents, and other common causes often get dismissed and forgotten unless they had a cracked skull. Unhealed injuries to the brain can lead to myriad mental health symptoms that can persist for years because they are never properly diagnosed or treated, including:

Toxic Exposure:

Similarly, toxins can be harmful to the brain. Again, many people don’t know that they have been or are being exposed to toxic substances that are causing serious problems. On SPECT scans, toxicity shows an overall pattern of decreased activity, affecting many areas of the brain. Among other things, it can be caused by In addition to psychiatric symptoms such as moodiness, depression, and anxiety, toxic exposure can also cause neurological problems, coordination issues, headaches, confusion, and digestive difficulties.

WITHOUT SPECT, GETTING AN ACCURATE PSYCHIATRIC DIAGNOSIS CAN BE DIFFICULT

In all these conditions—and many others—there are symptoms that can overlap with those in other mental health disorders which can make the diagnostic process very difficult. An explosive 2019 study in Psychiatric Research confirms the fact that making psychiatric diagnoses based solely on symptom clusters is scientifically meaningless and disingenuous. The study, led by University of Liverpool researchers, focused on a meticulous analysis of five chapters in the Diagnostic and Statistical Manual (DSM-5): anxiety disorders, depressive disorders, trauma-related disorders, bipolar disorder, and schizophrenia. Their main findings highlight many of the shortcomings of the current diagnostic paradigm: This study’s deep dive into the numbers shows just how murky and inconsistent the diagnostic model is. For example, “In the DSM-5 there are 270 million combinations of symptoms that would meet the criteria for both PTSD and major depressive disorder, and when five other commonly made diagnoses are seen alongside these two, this figure rises to one quintillion symptom combinations—more than the number of stars in the Milky Way.” Equally concerning is their finding that “two people could receive the same diagnosis without sharing any common symptoms.” The researchers conclude that following a different approach may be more effective than remaining committed to what they called a “disingenuous categorical system.” Looking at these statistics, it’s not surprising that it can sometimes take years for people to be properly diagnosed and receive effective treatment if a doctor never looks at the brain. Furthermore, it isn’t uncommon for people to have more than one mental health issue, which is one reason why so many people don’t get better with the treatment they are on. For example, if someone has been diagnosed with ADD/ADHD and given a stimulant medication to help with focus, but they also have undiagnosed anxiety, chances are the medication is going to make them even more anxious, which will make it more difficult to concentrate. Thus, the technological advances and ability of SPECT to discern subtle differences in brain blood flow patterns allow doctors to make more accurate diagnoses that lead to more effective treatment plans. In turn, this has already helped thousands and thousands of people in the U.S. and around the world avoid prolonged suffering from their symptoms. With SPECT, the future of psychiatry is here now. ADD, depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Have you ever wondered what it might be like to feel different inside your head? For example, imagine that: If any of these apply to you, think about how your life might be if you could change the emotions and behaviors that cause such challenges for you.

YOU’RE NOT STUCK WITH MENTAL HEALTH SYMPTOMS

Many people who have symptoms like those above accept them as part of their life, resigning themselves to feeling nervous, blue, or scattered, thinking, “well that’s just how I am.” Or maybe they believe it’s too late for them to be happier, more focused, or less stressed. Anyone who silently struggles in this way may not understand that conditions like anxiety, depression, and ADD/ADHD are not personal shortcomings, but rather a reflection of a person’s brain health. Therefore, when the underlying cause of someone’s symptoms can be identified and correctly diagnosed, effective treatment strategies can be created that lead to improvement or even elimination of symptoms. Conditions like anxiety, depression, and ADD/ADHD are not personal shortcomings, but rather a reflection of a person’s brain health.
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Let’s take a look at some examples.

3 STRATEGIES TO OVERCOME DEPRESSION SYMPTOMS

Depression is one of the most common mental health conditions. Feeling sad, empty, fatigued, pessimistic, and hopeless can make some days seem completely overwhelming. And, if you’ve felt this way for a long time, it’s easy to think this is how you’ll always feel. But the truth is, it’s possible for you to feel better. Depressive symptoms can be caused by many different things, including traumatic experiences, hormonal imbalances, and even an unhealthy diet. So, by identifying the factors that led to the emergence of symptoms, specific strategies can help you heal and feel more vibrant again. Although an actual treatment plan for each person would be unique, some things that might be included in it are:

1. Try EMDR.

If a history of trauma is the underlying cause, psychotherapy with EMDR (eye movement desensitization and reprocessing) can be very effective for healing and releasing the negative hold of past experiences.

2. Balance your hormones.

Hormone therapy (for men and women), when appropriate, can restore balance and relieve irritability and sadness.

3. Eat good mood foods.

If you’ve been eating a diet that includes lots of sugar and/or high-fat and processed foods, switching to one with fresh produce, healthy fats (i.e. avocados), and clean protein can increase energy, lift mood, and boost motivation. Alcohol is a depressant, so avoiding it is helpful too.

3 WAYS TO CALM ANXIETY SYMPTOMS

If you tend to catastrophize situations—always imagining the worst outcome, feel nervous all the time, worry incessantly, and have physical symptoms like chronic muscle tension or trembling hands, you may be dealing with anxiety. If this sounds familiar to you, you’re not alone—each year, about 40 million people in the U.S. have this condition too. Fortunately, even if you’ve had anxiety symptoms for a long time, there are some simple therapies to reduce them, so they don’t continue interfering with your ability to relax and enjoy life. Here are 3 things you can do:

1. Breathe deeply.

If you feel like you’re always stressed out, incorporating a practice of diaphragmatic breathing can be really helpful for calming your mind. Here’s how to do it: Breathing with your diaphragm (belly), rather than your chest, repeat this pattern 10 times—it only takes a few minutes. You can even do this breathing exercise at work—no one will know—and it’s an easy way to manage anxiety on the fly.

2. Manage your mind.

Learning to pay attention and reality-test the fearful or automatic negative thoughts (ANTs) that plague your mind can help your thinking become more accurate, instead of being full of worries and doubt. Each time you catch yourself having an ANT, ask yourself the following questions: Next, flip the ANT to its opposite and see if that thought isn’t actually truer than the ANT is.

3. Consider nutraceuticals.

Natural supplements such as GABA (gamma-aminobutyric acid), magnesium, and L-theanine, as well as the scent of lavender can promote a sense of calmness and help you relax. Incorporating multiple strategies can have a compounding beneficial effect on reducing anxiety symptoms.

3 TIPS TO MANAGE ADD/ADHD SYMPTOMS

Having lots of unfinished projects and a short attention span, being disorganized, distracted, and impulsive, along with a tendency to procrastinate are core symptoms of attention-deficit disorder (ADD), which is more commonly called attention-deficit hyperactivity disorder (ADHD). This condition typically begins in childhood due to lower levels of dopamine in the brain and can cause behavioral issues as well as academic problems. Unfortunately, it often goes undiagnosed and untreated; thus, the challenges of it can carry over into adulthood. Head injuries and other insults to the brain can also lead to symptoms of ADD/ADHD. Like other mental health conditions, ADD/ADHD is not a simple or singular disorder. The brain SPECT imaging work at Amen Clinics has helped identify 7 types of ADD/ADHD. Each of these requires a different treatment program, so knowing your ADD/ADHD type is critical. However, there are some simple strategies that can help anyone who struggles with this condition, including these:

1. Set goals.

On a sheet of paper, write down your important goals and put them in a place you can see and read every day. This helps you make better decisions about what you do—or don’t do—to keep your goals in mind and on track.

2. Move more.

Exercise regularly to discharge any feelings of restlessness and promote the release of neurotransmitters such as dopamine because it helps to activate the front part of the brain, an area that is critical for focus, judgment, and impulse control.

3. Use digital reminders.

Be vigilant about using the calendar on your phone or wall to keep track of appointments, deadlines, and other important responsibilities. Commit to looking at it every night and each morning so you don’t forget what you need to do. These treatment strategies are just a handful of the many ways you can help your brain become healthier and more balanced—regardless of your age or how many years you have been struggling with mental health symptoms. Through a process called neuroplasticity, the repetition of new behaviors can help rewire your brain to change the way you think and feel. It does take time—doing something once won’t do the trick—but with a commitment to yourself to work on improving symptoms, it is well worth the effort you put in. Depression, anxiety, and ADD/ADHD can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. We know that alcohol can damage the brain, disrupt sleep, and lead to addiction. Cannabis, too, can create dependence, while inhibiting blood flow to the brain and impairing short- and long-term memory. But both of these popular drugs have additional serious side effects that you might not have heard about—including the risk of delusions, hallucinations, and psychosis. According to the National Alliance on Mental Illness (NAMI), psychosis describes “a break with reality,” and 3 in 100 people may experience an episode at some point in their lives, with about 100,000 young people affected every year. Psychosis itself is a symptom, not an illness, and may include delusions and hallucinations—two types of responses that may occur as a result of psychotic disorders. Alcohol and marijuana both have additional serious side effects that you might not have heard about—including the risk of delusions, hallucinations, and psychosis.
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One point to note, according to American Addiction Centers, is that while hallucinogenic drugs may cause users to see, hear, or feel things that aren’t there, these side effects are not the same as psychosis (though having an adverse reaction to, or taking too much of, these types of drugs can lead to disturbing symptoms like delusions and paranoia). Findings from a study in Experimental Neurobiology show that substances like PCP and LSD are known for causing short-term or long-term effects on the experience of reality, but drugs considered “less harmful” and often legalized (such as alcohol and marijuana) are also associated with psychosis—either while on the drug, or when attempting to stop taking it after prolonged use.

DELUSIONS, HALLUCINATIONS, AND OTHER PSYCHOSIS SYMPTOMS

NAMI notes that psychosis, overall, is “characterized as disruptions to a person’s thoughts and perceptions that make it difficult for them to recognize what is real and what isn’t.” One manifestation of this kind of skewed experience among drug users is having delusions, which involves clinging to beliefs that have no basis in reality. For example, a person may believe that the federal government has installed surveillance to spy on them, even though no evidence of this exists. Hallucinations, on the other hand, involve seeing or hearing things that aren’t there or having unusual bodily sensations, such as the feeling that bugs are crawling on the skin. Other psychotic symptoms include disorganized thinking and incoherent speech; abnormal or disorganized movements, including catatonia, or lack of movement; diminished emotional expression; and “negative symptoms” (lack of engagement in activities, speaking, socializing, etc.). In general, psychotic symptoms can range from mild to severe, causing levels of impairment that can affect an individual’s ability to function, leading them to struggle with basic tasks like maintaining interpersonal relationships, attending work or school, and keeping up with basic self-care.

CANNABIS, ALCOHOL, AND PSYCHOTIC SYMPTOMS

Substance-induced psychotic disorder is the term used for a person experiencing any of the above symptoms as a result of taking or withdrawing from a drug (and, as a reminder, alcohol is a drug that can damage the brain). Cannabis-induced psychosis seems to occur even more commonly today, as new and stronger strains of the drug circulate, and as legalization efforts increase their usage and acceptance. Research shows that marijuana increases the risk for psychosis, and the findings of a 2019 study published in The Lancet Psychiatry suggest that 10% of new cases of psychosis may be linked to high-potency cannabis. The study also found that daily users of high-potency strains were 5 times more likely to develop a psychotic disorder. Other research has shown that using marijuana at an early age, such as during the teen or tween years, is associated with an increased risk of psychosis. A 2021 medical review noted that psychosis due to substance abuse is now a common issue observed in medical settings, and the likelihood of developing psychosis “seems to be associated with the severity of use and dependence.” Additionally, with new substances now frequently emerging, it can be difficult to track everything that is available through illicit markets, along with fully studying their long-term effects. “The variety of substances able to provoke an episode of acute psychosis is rapidly increasing,” the report stated. Alcohol, on the other hand, is more often associated with hallucinations in someone who has abused alcohol for a time and/or has ingested heavier quantities—often when they are trying to quit. This is called alcoholic hallucinosis, and it’s an alarming side effect of chronic alcohol abuse. Research has noted this issue usually involves “acoustic verbal hallucinations, delusions, and mood disturbances arising in clear consciousness and sometimes may progress to a chronic form, mimicking schizophrenia.” Another term for this issue is alcohol-related psychosis, and substance abuse researchers explain that it can also occur as a result of acute intoxication after an episode of heavy intake—creating symptoms like hallucinations, paranoia, and fear.

RISK FACTORS FOR PSYCHOSIS

American Addiction Centers notes that using substances like marijuana can increase the risk of psychosis among those who are already vulnerable based on other factors. These factors include:

CHALLENGES OF TREATING PSYCHOTIC DISORDERS

The nature of psychotic disorders—such as ongoing thought disturbances and the failure to accurately perceive reality—means that they are considered among the most challenging psychiatric conditions to address. Treatment is possible and may include psychotherapy, medication, lifestyle changes, and other methods of management, so someone who suffers from psychotic conditions can take steps to manage symptoms. Still, especially if there are pre-existing vulnerabilities, it’s best to avoid the chances of these episodes occurring to begin with. Steer clear of dangerous and addictive substances like marijuana and alcohol, which can lead to the frightening, reality-twisting symptoms of psychosis. Unfortunately, most people with addictions or dependencies on drugs like marijuana and alcohol do not receive treatment, such as entering residential programs. But if you or someone you love is affected by addiction, be proactive and seek help, not only for the addiction but also for the underlying factors that contribute to the problem. It is crucial to address these issues before they lead to the possible lasting damage associated with psychosis. Psychotic symptoms, addiction, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.   Are you feeling slow and sluggish? Are you down in the dumps? Are you having trouble remembering what you’ve studied or learned? Do you feel fatigued most of the time? Are you more anxious, or ruminating at bedtime? It could be related to how you’re sleeping, or more likely, not sleeping. If you fail to get more than 6 hours of sleep a night, you might be struggling with insomnia, sometimes referred to as excessive wakefulness.   Insomnia affects attention, reaction times, and impairs abilities in a variety of cognitive psychomotor tests – surprisingly similar to the effects of being drunk, and sometimes worse!
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Many people are surprised to discover that a lack of restorative sleep can adversely affect your brain function and mental health. In fact, medical researchers report that insomnia is one of the most common but overlooked conditions with serious impacts on health. Vital processes happen in the brain when we get adequate sleep (7-9 hours). Brain cells repair themselves, toxins that build up during daytime activity are flushed away, and neuronal connections are activated protecting against deterioration related to inactivity. These activities keep your brain function working optimally and help to promote emotional regulation. That’s why insomnia can be so destructive. It deprives your brain of these needed processes.

ABOUT INSOMNIA

It’s estimated that up to 70 million adults struggle with sleeping and the problem is progressively worsening with the proliferation of digital devices and bad habits. Insomnia is defined as difficulty either falling or staying asleep despite adequate opportunity for sleep, and it is accompanied by daytime impairments related to those sleep troubles, according to the American Academy of Sleep Medicine clinical guidelines. Typical daytime symptoms may include fatigue, attention/memory problems, problems at school/work, irritability, behavioral problems, increased accidents/mistakes, and more. There are two types of insomnia: chronic and short-term. Insomnia can be caused by stress, poor sleep hygiene, irregular sleep schedules (night shift work, travel, etc.), mental health disorders, illness, physical discomfort, medications, environmental factors (temp, light, noise, etc.), neurological issues, and more. Being female or elderly puts you at a higher risk of insomnia.

COGNITIVE ISSUES RELATED TO INSOMNIA

Researchers believe that various stages of sleep play a vital role in brain health, allowing activity in different parts of the brain to power up or down and facilitating better thinking, learning, and memory. However, when we have extended periods of wakefulness, these processes get interrupted, compromised, or don’t happen at all and brain function suffers. Further, research in Scientific Reports has shown that sleep deprivation is associated with a decrease in blood flow to the brain, which also compromises brain function. Below are a few of the major brain functions that are negatively impacted by insomnia.

1. Memory and Learning

A 2019 study from a team of Japanese and U.S. researchers indicates that sleep is a time of memory consolidation, where your brain selects key memories and discards non-essential information so that important information can be recalled later. This happens during periods of deep sleep (REM and NREM sleep), which often does not occur with disrupted or shortened sleep. Some evidence from the Journal of Sleep Research even suggests that sleep deprivation may put you at risk for incorporating false or misleading information into your memories. Sleeplessness hinders working memory, one of the brain’s executive functions. It allows us to work with information without losing track of what we’re doing. Poor sleep can also diminish placekeeping as well, according to a 2020 study. That means it compromises your ability to carry out instructions.

2. Attention and Reaction Times

An oft-cited study in the journal Nature shows insomnia affects attention, reaction times, and impairs abilities in a variety of cognitive psychomotor tests—surprisingly similar to the effects of being drunk, and sometimes worse! The greater the sleep debt, the slower reaction times, according to one study involving college athletes.

3. Judgment

Insomnia can affect our decision making and lead to more risky choices by focusing on potential benefits rather than carefully weighing drawbacks, according to research in the Journal of Neuroscience. Basically, lack of sleep limits our ability to learn from poor decisions and their consequences.

4. Cognition

Chronic sleep deprivation has been linked to longer-term cognitive decline, including the development of dementia and Alzheimer’s disease, according to a meta-analysis of studies. The review estimated that roughly 15% of Alzheimer’s diagnoses in the population are attributable to sleep problems. Researchers believe that sleep helps the brain to clear out potentially damaging substances like beta amyloid proteins. Beta amyloid forms in clusters, called plaques, that are believed to worsen cognitive function and contribute to Alzheimer’s over time. Even one night of sleep deprivation can increase the amount of beta amyloid in the brain, according to a 2018 study in PNAS. For those diagnosed with dementia, insomnia can make it worse.

MENTAL HEALTH ISSUES AND INSOMNIA

Restorative sleep plays a foundation role in mental and emotional health, too. It facilitates the brain’s processing of emotional information. When we fail to get enough sleep, the consolidation of positive emotional input is compromised. Insomnia increases your risk of developing mental health disorders by 40%! What’s more, there appears to be a bidirectional relationship between insomnia and mental health issues. Mental health disorders can cause sleep issues, and poor sleep, including insomnia, can contribute to the onset or worsening of mental health disorders, including the following.

1. Depression

Insomnia is most commonly linked to depression. It is believed that insomnia and depression share common pathological processes that make individuals vulnerable to both conditions. Rumination (replaying the same thoughts over and over in your head) often leads to delayed sleep patterns and depression. Roughly 75% of depressed people also experience insomnia, according to scientific findings. Depressed people with disturbed sleep are also at increased risk for suicide and are more vulnerable to a recurrence of depression. On a more hopeful note, some research indicates that when insomnia is treated, depression also improves. The best outcome occurs though when both conditions are treated.

2. Anxiety

Anxious people know all too well that anxiety and insomnia go together. That’s because worrisome and fearful thoughts (rumination) lead to a state of hyperarousal or a racing mind, which, in turn, contributes to insomnia. Anxious people then worry about their sleep problems making it difficult to fall asleep. But it’s a two-way street. Research in the journal Sleep shows that chronic insomnia can predispose people to anxiety or activate it in people who are at high risk for it.

3. Posttraumatic Stress Disorder (PTSD)

Not surprisingly, there’s a strong correlation between insomnia and PTSD. Similar to cases of anxiety, those who have experienced trauma may replay negative events in their mind or suffer from nightmares. This can engage the stress response and the sympathetic nervous system making sleep difficult. Indeed, the U.S. Department of Veterans Affairs reports that at least 90% of U.S. veterans with combat-related PTSD (from more recent wars) suffer from insomnia.

4. ADD/ADHD

Sleeping problems are common in those with ADD/ADHD, yet insomnia can exacerbate typical symptoms of this condition such as reduced attention span and behavioral problems.

5. Other Mental Health Conditions

Insomnia may also play a bidirectional role in bipolar disorder, schizophrenia, autism spectrum disorders (ASD), and more. In nearly every case, regulating sleep helps improve the mental health disorder and treating the mental health disorder helps to regulate sleep (with medications possibly being the exception if they affect sleep).

TREATING INSOMNIA

The great news is, sleep disorders are treatable. Addressing any underlying mental health conditions is a key factor in improving sleep. In addition, seeing an integrative medicine physician or a psychiatrist who specializes in sleep can help. Insomnia, mental health disorders, and cognitive health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. More than 92 million Americans have reported cases of COVID-19 since the pandemic’s start, and recent stats released by the Centers for Disease Control and Prevention (CDC) suggest that approximately 35% of those who have had the virus have experienced long COVID (symptoms that persisted for 3 months or longer). The organization also stated that 1 in 5 adults aged 18 or older have experienced a health condition that might be related to a previous COVID illness. This is not surprising, as inflammation is associated with long COVID, and it impacts the health of the brain and gut (and therefore the whole body). We already know that persistent inflammation leads to serious physical consequences, from cancer to heart disease, and that it may also play a role in neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and Parkinson’s disease—as well as other common mental health issues such as depression and anxiety. Let’s explore the links between inflammation, long COVID, and the gut-brain axis to determine what’s behind these associations—and how healthier lifestyle and dietary choices can help reduce flare-ups of inflammation in the body to maintain better health over the long haul, even if you’re a COVID long-hauler. Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection.
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INFLAMMATION IN LONG COVID CASES

Inflammation has been linked to long COVID by the National Institutes of Health, which points to a 2022 study on hamsters that showed extensive inflammation long after the virus left the body—specifically, in the olfactory epithelium (the lining inside the nose) and the olfactory bulb, a part of the brain involved in processing smell as well as in emotion and learning. Inflammation in these areas persisted long after the infection was cleared, and it was present alongside behavioral changes in the hamsters that pointed toward mood disorders like depression as well as anxiety. “This suggests that the inflammation seen in the hamsters may explain the mechanism responsible for symptoms of long COVID in people,” the study reported, adding that further research is needed to fully understand the link between brain inflammation, brain activity, and behavioral changes—and, ideally, to help create future treatments to address this phenomenon. Another study published in 2022 in Nature Immunology showed a chronic inflammatory response among patients who had experienced a mild to moderate case of COVID. The results stated that these findings “suggest that SARS-CoV-2 infection exerts unique prolonged residual effects on the innate and adaptive immune systems and that this may be driving the symptomology known as long COVID.”

INFLAMMATION’S RELATION TO THE BRAIN AND GUT

Inflammation, with its connotation of fire, is not necessarily a negative force in the body—it’s actually a first responder sent by the immune system to attack and trap harmful microbes or other invaders that have entered, and to help heal injured tissue. When the problem has been controlled, the inflammation usually subsides as the immune system returns to its neutral state. Problems arise when inflammation becomes chronic (lasting longer than needed), and this once-helpful response instead creates ongoing damage to the organs and tissues of the body, including the brain. The human gut, meanwhile, communicates with the brain via a complex system of neurons—a back-and-forth exchange known as the gut-brain axis, which includes the immune pathway. The human gastrointestinal tract houses trillions of micro-organisms that plays a role in inflammatory disease and immune response, according to a growing body of scientific evidence shows. These organisms fend off pathogens that, if they are left to multiply, lead to infection and disease. The gut needs about 85% beneficial bacteria to remain functioning optimally, so when the unhealthy portion rises above 15%, health problems ensue. In other words, gut health is inextricably linked to overall health. A leaky gut, for example, can lead to chronic inflammation and other issues, from seasonal allergies and autoimmune diseases to Alzheimer’s. When chronic inflammation becomes a concern, its typical markers include low omega-3 fatty acid levels, gum disease, high levels of C-reactive protein and homocysteine (an amino acid), and infections. A healthy gut, however, helps sustain a healthier body—including optimal mental health.

POST-COVID INFLAMMATION AND MENTAL HEALTH ISSUES

We already know that COVID-19 creates brain fog, which is also referred to as “COVID Brain.” A large brain imaging study on COVID-19 patients noted that several brain-related changes could explain this phenomenon: a loss of gray matter thickness and tissue damage in areas linked to the olfactory system (i.e., sense of smell), reduction in total brain volume, and atrophy in a part of the cerebellum that is linked with cognition. Another report, detailing research from the American Academy of Neurology’s annual meeting, explained that those with even mild cases of COVID-19 who experienced longer-term cognitive issues had higher levels of immune activation and immunovascular markers in their cerebrospinal fluid (CSF) nearly a year after infection. Study lead Dr. Joanna Hellmuth of the University of California, San Francisco, shared that these findings imply that this continuing vascular injury and repair in the brain may lead to an overactive immune response and inflammation, which then create the cognitive changes and brain fog associated with long COVID. Meanwhile, researchers are finding that inflammation is also associated with mental health issues like depression. A 2022 study in BMJ found that people who have had COVID—from mild to severe cases—are at significantly higher risk of experiencing mental health problems, including anxiety, depression, suicidal ideation, sleep disturbances, and cognitive decline. One study that examined the interaction between inflammation and mood disorders found that inflammatory cytokines had direct effects on levels of mood neurotransmitters such as dopamine and serotonin, as well as dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (common in major depressive disorder), central nervous system function, impaired neuroplasticity, and structural and functional brain changes. Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection. Remain aware of any changes in your emotional health and, if necessary, obtain further testing. Brain SPECT imaging, for example, measures blood flow and activity in the brain and can help determine if inflammation or another factor is causing the concern. It’s better to catch underlying issues early so they don’t worsen over time.

11 WAYS TO IMPROVE GUT HEALTH AND REDUCE CHRONIC INFLAMMATION

Whether or not you’re a COVID long-hauler, you can keep your gut in its healthiest state and hold chronic inflammation at bay with some simple steps:
  1. Brush your teeth after meals and floss daily to prevent gum disease (which is also linked to depression).
  2. Take a daily multivitamin with extra vitamin D, and, if homocysteine levels are high, a supplement with vitamins B6, B12, and folate.
  3. Boost your omega-3 levels with an EPA/DHA supplement and by eating more walnuts, salmon, sardines, beef, and avocado.
  4. Treat any possible sources of inflammation, such as infections, as soon as possible.
  5. Eat probiotic-rich fermented foods, such as kimchi, sauerkraut, kefir, miso soup, pickles, and kombucha tea.
  6. Increase intake of high-fiber foods—try artichokes, beans, cabbage, chia seeds, root veggies like sweet potatoes, jicama, and squashes.
  7. Consume prebiotic foods, which feed healthy gut microflora: garlic, leeks, onions, asparagus, bananas, and barley.
  8. Limit trans fats, omega-6 rich foods (found in corn, soy, and processed foods), sugar, gluten, and processed meats.
  9. Eliminate alcohol consumption, artificial sweeteners, and fried foods.
  10. Reduce chronic stress, which can create inflammation in the body, through exercise, yoga, diaphragmatic breathing, hypnosis, and/or meditation.
  11. Beware of additional contributing factors: exposure to environmental toxins, sleeplessness, childhood trauma, obesity, prediabetes and diabetes, excess strenuous exercise, and smoking.
Anxiety, depression, brain fog, and other mental health issues associated with COVID can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Be honest, did you gain a few pounds during the pandemic? Or perhaps more than a few pounds? You’re not the only one. In fact, one of several studies on weight gain during the pandemic shows that almost two-thirds of American adults reported that they were unhappy with their weight one year after the pandemic started. Adults are not the only ones affected by weight changes during the pandemic:  A large-scale study suggests that childhood obesity spiked during the pandemic, particularly in Hispanic, non-Hispanic Black, publicly insured, or lower-income children. Even if you added a little padding during the past few years, you can shed the pandemic pounds. Here’s how your brain can help you do it.

WHAT’S BEHIND THE PANDEMIC WEIGHT GAIN?

We know that stress can negatively impact everything in our lives, including how and what we eat. Given the depth of stress people endured during the height of the COVID pandemic, and that most Americans sat around the house day after day, it’s been easy to reach for food to cope. The brain plays a major role in this, as it is the body’s most energy-hungry organ. Even though it weighs a mere 3 pounds and comprises only about 2% of a person’s body weight, it requires 20% or more of daily caloric intake. Research shows that when we’re stressed, the brain requires more energy, causing us to crave carbohydrates. Eating an excess of processed, sugary foods is an easy pattern to get into, but it is a hard one to stop. As meaningful as it is to not eat foods that are low in nutrients and high in sugar and certain fats, eating foods that nourish our minds and bodies is crucial to weight loss and supports optimal brain health.
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CONSEQUENCES OF PANDEMIC WEIGHT GAIN

Gaining weight isn’t just about our jeans not fitting or our shirt buttons popping off, and it’s not only problematic when it comes to more obvious health risks such as Type 2 diabetes or cardiac disease. Weight gain also adversely impacts our brains and mental health. Brain SPECT imaging, which measures blood flow and activity in the brain, shows that people who are overweight or obese have lower cerebral blood flow, which is associated with a number of debilitating issues, including: An Amen Clinics brain imaging study published in the Journal of Alzheimer’s Disease Brain imaging studies also show that low blood flow in the brain is the #1 imaging predictor that a person will develop Alzheimer’s disease. Research in the same journal found that people who eat a diet high in refined carbohydrates have a 400% increased risk of developing Alzheimer’s. If all of that isn’t bad enough, eating a diet high in added sugars and saturated fats negatively impacts basic cognitive functions such as learning and memory, and it happens rapidly, according to findings in a 2017 study in PlosOne. In this study, just 4 days of consuming a high-sugar, high-fat breakfast led to significantly worse memory retention. Imagine how 2-plus years of this type of diet may be affecting your brain and memory. In a study of brain SPECT imaging scans on 20,000 Amen Clinics patients analyzing the relationship between weight and the brain, it is clear that as weight goes up, the size and function of the brain goes down. Being overweight or obese is simply bad for our brains and can negatively impact our relationships, careers, and overall state of being.

5 BRAIN-BASED STRATEGIES TO SHED PANDEMIC POUNDS

If you gained weight during the pandemic, it’s time to shed those excess pounds. Here are some neuroscience-based tips to help you do it.

1. Eat right to think right.

As meaningful as it is to not eat foods that are low in nutrients and high in sugar and certain fats, eating foods that nourish our minds and bodies is crucial to weight loss and supports brain health. A meta-analysis suggests that eating a diet rich in fruits, vegetables, nuts, and fish can help improve cognitive functioning—these are the same foods that aid in weight loss.

2. Swap your sweets.

A preference for sweet foods is a global phenomenon, even in cultures where healthier foods are consumed. Our palettes can become accustomed to certain tastes, and moving away from processed sweets to healthier foods can feel like a loss. If you’re hooked on using sugar or artificial sweeteners like sucralose (Splenda), try switching to stevia, a natural sugar substitute. A 2022 study found that sugar negatively impacts encoding memory (learning) and sucralose is detrimental to overall memory, learning, and executive functions such as judgment. Stevia, however, had no impact.

3. Get moving.

It’s widely known that exercise is imperative to maintaining long-term health and wellness, but keep in mind that you don’t have to work out like a maniac to stay fit. Walking is a highly effective method of losing weight when combined with an eating plan of nutrient-dense foods. Aim for 30 minutes a day and walk fast (like you’re late for an appointment). If getting off the couch to move sounds exhausting, keep in mind that it might not be easy at first, but our energy increases when we exercise. Finding a hobby that you love and keeps you active (such as table tennis or pickleball) not only helps with weight loss but also has the added benefit of boosting brain health and bringing more joy into your life. A win-win!

4. Get your zzz’s.

A lack of sleep causes the brain to release hormones that increase appetite and sugar cravings. Being well-rested by getting at least 7 hours of shut-eye each night can help curb sugar cravings.

5. Know your overeating brain type.

Understanding the underlying reasons why you tend to overeat is imperative to set yourself up for achieving and maintaining a healthy weight. Based on over 300,000 SPECT scans, Amen Clinics has identified 5 types of overeaters related to brain patterns. Which one sounds like you? Weight gain as well as depression, anxiety, and any other related mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. When faced with novel, unfamiliar, or challenging situations, many people might break a little sweat or get a few butterflies in their stomach, but others become very nervous and fearful. Could this mean they have a real anxiety disorder? Maybe—but maybe not. Our brains are wired to warn us about potential threats, even if they aren’t real. Certain things that are not life-threatening but put us outside our comfort zone in some way can actually cause the brain to set off an “alarm” which manifests as mental and physical anxiety. When this happens, it might suddenly be difficult to stay focused or breathe normally and your mouth might start feeling like the Sahara desert. As distressing as symptoms like these can be if they pass pretty quickly once the circumstance that caused them is over, it’s likely due to something called situational anxiety.

WHAT IS SITUATIONAL ANXIETY?

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

ANXIETY DISORDERS VERSUS SITUATIONAL ANXIOUSNESS

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

5 TIPS FOR MANAGING SITUATIONAL ANXIETY

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

1. Get help.

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

2. Practice diaphragmatic breathing.

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

3. Stay physically active.

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

4. Think about your thoughts.

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

5. Watch what you eat and drink.

When you’re nervous, it can be easy to reach for comforting, but unhealthy foods like cookies or doughnuts. However, if you do they will destabilize your blood sugar and eventually cause you to feel more irritable, nervous, and foggy-headed. It’s also important to stay away from caffeine, which when consumed, blocks the adenosine receptors in your brain that would otherwise allow you to feel more relaxed. There’s no question that getting really nervous during important events is distressing and awkward and can affect the perceptions you have about yourself and your abilities. However, by using strategies like the ones listed above, you can get control of the situational anxiety that diminishes your sense of well-being. If, however, you find yourself becoming increasingly anxious it’s important to speak to a mental health professional who can assess your symptoms and help you with a treatment plan that can significantly reduce the anxiety that is interfering with your life. Anxiety, panic disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Omega-3 fatty acids are some of the most widely known and well-researched nutraceuticals on the market. There are good reasons why. Omega-3s are critically important to overall health and well-being. Scientific evidence shows they can improve brain function, memory, blood flow, and mood. Omega-3s can also reduce brain shrinkage from aging and inflammation. What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both. But what’s the difference between EPA and DHA? What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both.
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WHAT IS EPA?

EPA is an omega-3 fatty acid that is known primarily for its anti-inflammatory effects, which can have many benefits for the brain and body. A 2019 meta-analysis in the Journal of the American Heart Association points to supplementation with omega-3 EPA and DHA as protective for heart health. A 2021 systematic review and meta-analysis in The Lancet found that supplementation with EPA alone provided a greater reduction of risk compared with a combination of EPA and DHA. Other research from 2021 found that treatment with both EPA and DHA led to greater improvement in cognitive function in people with heart disease.

WHAT IS DHA?

DHA is an omega-3 fatty acid that is a vital component of cell membranes and an important building block in the brain. Critical for healthy brain development in the womb and in newborns, DHA continues to play a critical role in maintaining brain function throughout the lifespan. This important substance promotes fluidity of brain cell membranes, and it could influence the way we think and feel. DHA is so important to brain function, that some experts call it “brain food.” A 2017 review paper points to many benefits of oral supplementation with DHA, including enhanced neurogenesis and improved memory. The paper also analyzed animal studies showing that rats that were DHA deficient had symptoms of depression, anxiety, and memory problems.

DO YOU HAVE LOW LEVELS OF OMEGA-3 EPA AND DHA?

Unfortunately, most Americans are low in omega-3 fatty acids. 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 and DHA) and found that 49 had suboptimal levels. Having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. It’s also one of the leading preventable causes of death, according to researchers at the Harvard School of Public Health. Low levels of EPA and DHA are also linked to: In another study at Amen Clinics, the research team correlated the brain SPECT imaging scans of 130 patients with their EPA and DHA levels. SPECT is an imaging technology that measures blood flow and activity in the brain. The scans found that individuals with the lowest levels of EPA and DHA had lower blood flow in the brain, including in regions involved in memory. On SPECT, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease. On cognitive testing, low omega-3 levels also correlated with lower mood scores. How can you test your omega-3 level? The Omega-3 Index is a test that involves a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in red blood cells. This directly reflects the levels of EPA and DHA in the brain.

HOW TO GET ADEQUATE OMEGA-3 EPA AND DHA

The human body has a very limited capacity to produce EPA and DHA, so you must get these substances from foods or supplements. Unfortunately, the Standard American Diet (SAD) provides a far greater abundance of omega-6 fatty acids and a scarcity of omega-3s. Some research suggests that the ratio of omega-6 to omega-3 has skyrocketed from 1:1 during evolutionary times to a whopping 20:1, or even higher, today. Consuming too many omega-6s has been associated with inflammation, obesity, and other health issues. The best dietary sources of omega-3 EPA and DHA are cold-water fish, such as salmon, sardines, or herring. However, some fish are high in mercury and other toxins. Because of this, highly concentrated, high-quality fish oil supplements are a healthy alternative to getting the omega-3 EPA and DHA needed. Look for products that provide 1,000-3,000 mg of EPA and DHA.

CAN VEGETARIANS AND VEGANS GET ENOUGH OMEGA-3 EPA AND DHA?

For vegetarians and vegans, it can be an even greater challenge to get enough omega-3 fatty acids through diet. Plants make a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which is found in foods like flaxseeds, walnuts, and chia seeds. The human body can convert ALA into EPA and DHA, but it isn’t very efficient. As far as supplements go, compared to fish oil-based omega-3 products, most vegan omega-3 fatty acid products on the market have very low levels of omega-3 DHA and virtually no omega-3 EPA. BrainMD recently introduced Vegan Omega-3 Power, a formula that supplies clinically effective doses of EPA and DHA.

BENEFITS OF SUPPLEMENTATION WITH OMEGA-3 EPA AND DHA

Decades of scientific evidence reveal that supplementation with omega-3 fatty acids EPA and DHA offers a wealth of benefits. For example, a 20-year study with over 3,000 participants found that individuals—especially women—with the greatest intake of EPA and DHA were less likely to experience depression symptoms. Research shows that other benefits associated with omega-3 EPA and DHA include increased attention in people with ADD/ADHD. A study in Archives of General Psychiatry showed a reduced risk for psychosis. They can also be helpful for children with behavioral problems. At Amen Clinics, when a group of retired football players were treated with highly concentrated fish oil supplements, many of them were able to decrease or completely eliminate their pain medications. Mood, memory, ADD/ADHD, and other mental health and brain health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.