Have you ever noticed how a great workout or a solid night’s sleep leaves you feeling energized and in a better mood? That’s your brain chemistry in action. Your brain chemicals are constantly influencing how you think, feel, and even how well you focus.

The good news is with a few simple hacks, you can naturally boost these brain chemicals to improve your mood, mental clarity, and overall physical wellness. With the right lifestyle tweaks, you can tap into your brain’s potential to feel happier and live longer.

Here’s how optimizing neurochemicals could be the game-changer for a healthier and happier day-to-day life.

WHAT ARE YOUR MAIN BRAIN CHEMICALS?

Your brain runs on an intricate system of chemicals that affect everything from mood to memory. Before exploring how you can “hack your brain” by optimizing key brain chemicals, get to know the main players:

Serotonin 

Serotonin influences mood, digestion, sleep, and cardiovascular function. It’s often called the “feel-good” neurotransmitter because higher serotonin levels are linked to happiness and emotional well-being.

In fact, 90% of serotonin in our bodies is produced in the gut, which is why research suggests that gut health is closely tied to your mental health. That means the remaining 10% is produced in the brainstem, specifically the raphe nuclei.

Dopamine 

Dopamine is involved in about 65% of the brain’s decision-making process that controls behavior, cognition, and emotion, specifically regarding pleasure and reward.

It’s known as the “motivation molecule” that helps you strive for goals and experience joy when you achieve them.

Oxytocin 

Known as the “love hormone,” oxytocin plays a significant role in social bonding, brain connectivity, and coordinating behavioral states. It helps foster feelings of trust and compassion, making it essential for healthy relationships.

Endorphins 

Endorphins act as natural pain and stress fighters. These neurotransmitters transmit electrical signals within the nervous system to alleviate discomfort and enhance pleasure, especially after physical activity.

Norepinephrine 

Norepinephrine modulates your brain’s arousal and response to stress, which is produced by the adrenal glands, the locus coeruleus, and hepatic stellate cells in the liver.

This neurotransmitter helps your body prepare for action, heightens alertness, clarifies focus, and boosts energy.

Glutamate 

Glutamate is an excitatory neurotransmitter that plays a role in nearly every brain function involving sending and receiving information. It’s crucial for learning, memory, and overall brain performance.

An excess of glutamate in the brain can make cells overexcited, which can lead to a number of problems. High levels of glutamate increase the risk of neurological conditions like Alzheimer’s disease, Huntington’s disease, and ALS, as well as mental health conditions like anxiety and depression.

GABA 

GABA is your brain’s primary inhibitory neurotransmitter. It helps calm nervous activity, so this brain chemical is essential for reducing anxiety and enhancing relaxation.

Low levels of GABA have been associated with anxiety disorders, mood disorders such as major depressive disorder, insomnia, irritability, and restlessness.

Acetylcholine 

As one of the most plentiful neurotransmitters, this brain chemical is crucial for learning, memory, and attention.

Acetylcholine helps your brain process and store information efficiently. It also plays a role in skeletal-muscle contractions, central nervous system, and breathing.

Cortisol 

As the body’s main stress hormone, cortisol helps control mood, fear, and motivation. However, chronically high levels of cortisol lead to stress-related health issues like anxiety and high blood pressure.

Men and women may have different cortisol responses as they age or go through certain life stages, such as menopause or andropause, which can complicate other health issues.

HOW TO HACK YOUR BRAIN CHEMICALS

Now that you know what these brain chemicals do, how can you optimize them? Here are some simple tips to hack each one naturally:

Serotonin: Get sunlight.

Your body needs serotonin to produce melatonin. That means getting adequate natural sunlight is essential to increase serotonin levels for your circadian rhythm to function properly.

If you live in a place with little sunlight, consider bright light therapy or taking a vitamin D supplement to help boost your mood and improve sleep patterns.

Dopamine: Celebrate small wins.

You can give yourself a dopamine boost by setting small, achievable goals and celebrating your progress. Whether it’s completing a task at work or a personal milestone, reward yourself with something that makes you feel good as well as keeps your mind and body healthy.

Oxytocin: Practice gratitude.

Acts of kindness and expressing gratitude can release oxytocin because it is a sort of “shared hormone”. This is because it happens when you get physically or emotionally close to another human being as you do when during a hug, snuggle, or sexual intimacy.

Simply thanking someone for their help or volunteering can also trigger feelings of warmth, trust, and connection.

Endorphins: Exercise regularly. 

Physical activity, particularly aerobic exercise like running or swimming, prompts the body to release endorphins. Also known as a “runner’s high,” endorphins can reduce depression and anxiety symptoms while elevating mood.

A minimum of 30 minutes of regular exercise can include low impact, cardiovascular, strength training, and even smaller less strenuous daily activities like gardening and walking your dog.

Norepinephrine: Take cold showers.

Cold exposure, such as cold showers or cryotherapy, can naturally increase norepinephrine levels, making you feel more alert and focused. It also helps boost energy, reduce inflammation, and regulate blood circulation, metabolism, and stress responses.

Glutamate: Eat foods high in omega-3s.

Omega-3 fatty acids—found in cold-water fish (like mackerel and salmon), chia and flax seeds, and walnuts—help regulate glutamate levels in the brain. These fatty acids support cognitive functions like memory and learning as well as support brain, heart, skin, hair, and nail health.

GABA: Meditate.

Research shows that practicing mindfulness meditation or yoga increases GABA activity, calming the brain and reducing anxiety. Deep breathing exercises can also help activate this neurotransmitter for relaxation.

Make sure to limit caffeine and other stimulants that diminish GABA levels and can give you that mid-day energy crash.

Acetylcholine: Learn something new. 

Engaging in mental stimulation, like learning a new language or playing an instrument, boosts acetylcholine production, which enhances memory and focus.

Choline, a key nutrient for brain function, also aids in removing cholesterol from the liver while supporting mood and muscle control. A deficiency in choline can lead to fat and cholesterol buildup in the liver, impacting your overall health.

Cortisol: Practice deep breathing. 

To lower cortisol levels, practice deep breathing exercises, also known as diaphragmatic breathing. This technique activates your parasympathetic nervous system, helping to reduce stress and anxiety.

A 2023 study found that adding slow deep breathing and mindfulness meditation to aerobic exercise helped a group of women with type 2 diabetes better control their glucose and cortisol levels. This essentially reduced their risk of heart problems and improved their health by 25%.

WHY IT’S MORE THAN BRAIN CHEMISTRY

Hacking your brain chemicals isn’t as complicated as it may seem. Simple lifestyle changes—like spending more time in the sun, exercising, and practicing gratitude—can naturally boost your brain chemicals as you make more positive lifestyle changes.

Whether you’re looking to feel more energetic, reduce stress, or think more clearly, learning how to balance your brain chemicals can have a profound impact on your overall well-being. Start making small changes today, and remember, taking care of your brain is one of the best investments in your long-term health and happiness.

The COVID-19 pandemic changed lives virtually everywhere on earth, with all populations and demographics facing upheavals like lockdowns and interruptions in daily routines. But children living through COVID and its related life-altering effects were faced with a unique struggle: They were enduring these hardships while their brains were still developing.

While the full consequences of the pandemic will take years or even decades to fully grasp, studies are showing that our young people have been greatly affected. Specifically, researchers have discovered various changes in adolescents’ brains, which may impact their mental health for years to come.

HOW THE PANDEMIC AFFECTED OUR YOUTH

A 2022 study published in Biological Psychiatry: Global Open Science found that COVID-19 had far-reaching effects on adolescent brains. Researchers compared MRI scans from 163 teens, both before and during the pandemic. They noted the following brain changes:

1. Reduced cortical thickness. Cortical thickness naturally decreases with age. But it’s further reduced when young people face adversity, such as traumatic experiences, early in their lives. In the general population, cortical thinning has been associated with Alzheimer’s disease and other types of dementia, as well as mental health conditions like schizophrenia.

Fortunately, there may be natural ways to increase cortical thickness in certain regions of the brain. One Harvard study showed that, after only eight weeks of mindfulness meditation, participants showed increased cortical thickness in the hippocampus, which plays a role in controlling learning and memory. Meditation also strengthened areas of the brain related to emotional regulation.

2. Accelerated brain aging. The study on post-pandemic teens found that adolescents had a larger hippocampal volume and a larger amygdala volume.

Along with reduced cortical thickness, these factors are associated with overall accelerated brain maturation. The study’s authors noted that “adolescents assessed during the pandemic also had larger positive brain age gap estimates, indicative of older-appearing brains.”

It remains to be seen whether the adolescents’ brains will normalize over the years to come, or if these changes will persist over their lifetimes.  

3. Potential mental health problems. The brain-imaging work at Amen Clinics shows that brain health is mental health. So it’s not surprising that researchers discovered more severe internalizing mental health problems (such as depression, anxiety, and fears) in adolescent brains impacted by COVID. 

This confirmed findings from a 2021 meta-analysis of 29 studies, which found that depression and anxiety among young people had grown significantly through the pandemic.

The authors estimated that about one in four young people worldwide were experiencing elevated symptoms of clinical depression. And one in five youth were coping with elevated symptoms of anxiety.

These numbers are double the amount previously estimated before the pandemic, and they were found to be increasing over time.  

COVID-RELATED BRAIN CHANGES IN MALES VS. FEMALES

While these COVID-related brain changes in our youth are alarming, another study found that they do not affect boys and girls in the same ways, or to the same degree. These findings were released in 2024 in the National Academy of the Sciences journal, PNAS.

The study compared results between genders by using MRI data from before and after COVID lockdowns. Researchers noted that the social isolation had an overall detrimental effect on the mental health of adolescents, and females were more affected.

Here are some of their most significant discoveries:

• Post-COVID brains showed accelerated cortical thinning, but females experienced a more widespread effect throughout the brain. Females’ changes were also greater in magnitude, compared to males.

• The average brain aging acceleration was the equivalent of 4.2 years in females and 1.4 years in males.

• Of the 68 brain regions analyzed, 30 regions of the female brain and 2 regions of the male brain showed deviations from the normal development that would be expected.

• In the female group of study participants, significant cortical thinning occurred in regions in all lobes of the brain, and in both hemispheres. In the male group, the regions with significant cortical thinning were located only in the occipital lobe.

• In females, the brain regions that showed the greatest acceleration in cortical thinning were those that relate to social cognition, as well as other cognitive functions. These regions are the bilateral fusiform, the left insula, and the left superior temporal cortex.

Researchers discussed possible reasons for these changes. First, adolescence ushers in significant changes that relate to emotions, behavior, and social development. Teens become more independent individuals, separating from their parents, socializing with their peers, and developing their own identity.

At the same time, the first signs of mental health conditions, such as depression, anxiety, and behavioral disorders, may emerge in the teen years. Females are generally at higher risk for these. But both sexes are more prone to these kinds of disorders when put under stress for prolonged periods, as seen in those with adverse childhood experiences (ACEs).

Males, for their part, were found in another study to show increased risk for different issues after the pandemic, including attention problems, video game addiction, and diminished life satisfaction. But females are believed to have been more impacted by the lack of social interaction caused by the pandemic, for a variety of reasons.

The PNAS study researchers hypothesized that one potential cause for this difference is because females are more likely to rely on their peer relationships for emotional support. Males may have been less affected because their relationships are based more on companionship and joint activities.

We already know that growing numbers of teen girls are struggling with sadness and suicidality as a result of the pandemic, the rise of social media, and other factors. This study supports the notion that young females are at greater risk for mental health issues triggered by these changes.

ONGOING POST-PANDEMIC CARE FOR OUR YOUTH

After comparing male and female adolescents’ brain development before and after COVID, the authors of the PNAS study warned of possible ripple effects in the future. They concluded that the ongoing stress caused by the pandemic and its associated lifestyle changes, such as lockdowns, may have long-term effects on the brain.

However, they added, because the study looked at adolescents from 12-16 years old, more research is needed to determine the pandemic’s effects on younger children, as well as young adults.

“Accelerated cortical maturation might make individuals who were adolescents during the pandemic lockdowns more susceptible to developing neuropsychiatric disorders and possibly even neurodegenerative disorders as they age,” the study’s authors stated.

Because of this increased risk, they urged ongoing monitoring and support for our youth in the wake of COVID lockdowns. Being proactive about mental health issues in young people can make a world of difference. Seeking help from a mental health professional can benefit their mental and physical health over the long term.

Are you experiencing the heartbreak and devastation of having your adult child cut off contact with you?  Do you find yourself ruminating about your parenting, looking for what you may have done wrong? Are you desperate to re-establish contact?

For a parent, estrangement from an adult child can be one of life’s greatest pains. Unfortunately, cutting off a parent or parents (having no contact for a temporary amount of time or indefinitely) is becoming increasingly common among adult children—especially young adult children.

The exact prevalence of parental estrangement is not clear as research is new. However, one longitudinal survey study published in 2023 in the Journal of Marriage and the Family showed that 26% of respondents reported estrangement from fathers at an average age of 23 years old, and 6% of respondents reported estrangement from mothers at an average age of 26 years old.

If you or someone you know is suffering from parental estrangement, here’s what experts believe is driving this phenomenon, as well as tips on how to cope and work toward reconciliation.

WHY ARE ADULT CHILDREN CUTTING PARENTS OFF?

An adult child who experienced physical, sexual, or emotional abuse or serious neglect at the hands of a parent may unquestionably need to have no contact with that parent in order to protect themselves or loved ones.

Additionally, estrangement may be the necessary solution for adult children who have parents that vilify them for their gender identities or sexualities or who continue to disparage them for their religious or political beliefs.

These and other clear-cut reasons for estrangement such as parental substance use and untreated mental health conditions have been reported by adult children in research.

Yet, there are a host of additional less clear reasons adult children are going “no contact,” which may not involve such egregious behavior.  Indeed, well-meaning parents who make mistakes, and sometimes big ones, as all parents do, may find themselves cut off and baffled.

COMPLEX FACTORS IN PARENTAL ESTRANGEMENT

It can be heartening for estranged parents to learn there are many influences at play when it comes to estrangement. The survey mentioned above additionally revealed that the transition to young adulthood is one of the most volatile periods in the parent-child tie.

This time period is associated with a marked reduction in both closeness and contact, indicating a potential developmental factor involved. Estrangement can also happen when an adult child finds a mate or gets married and is negatively influenced by a spouse or partner.

Another significant driver of estrangement is divorce and resulting parental alienation and/or potential new spouses and stepsiblings. Children or adult children may feel displaced by new spouses and children and/or poisoned against one parent.

Culture shifts in filial ties seem to be playing a part in estrangement too. Today’s younger adult children do not share the social norm of familial obligation seen in previous generations.

They often place greater value on individualism, the pursuit of happiness, and developing healthy relationships. When they feel criticized, unsupported, unloved, and/or treated without empathy in a parental relationship, they do not feel obliged to maintain it, if it proves to be too difficult or stressful.

These factors are reflected in a study that solicited reasons for estrangement from 52 adult children. The participants cited the following reasons for estrangement:

• Parental toxic behavior
• Feeling unsupported
• Feeling unaccepted
• Feeling unloved

They also found their parents’ narrow-minded viewpoint and self-centered behavior to be roadblocks to resolution. Experts have observed that young adults increasingly view parents as a source of trauma, and estrangement as a path to healing.

Dr. Joshua Coleman, a leader in parental estrangement and author of Rules of Engagement: Why Adult Children Cut Ties & How to Heal the Conflict, has observed several conditions driving estrangement in his practice working with both parents and adult children.

In a popular blog post on causes of estrangement, he notes that the common perception that estranged parents must have behaved egregiously when raising their children and into their adulthood is often untrue.

In fact, he notes that estrangement can result from too much careful, conscientious, anxious parenting, which is so common today. Also referred to as helicopter parenting, in adulthood, these children may struggle to find their own footing unless they cut off ties. He calls it “cutting off the parent to find themselves.”

Parents’ greater involvement in their children’s lives came with the expectation that their efforts would produce happy, successful adults. Yet, having been over-parented and overprotected, some young adult children lack resilience and struggle in today’s world. Young adults are also experiencing higher levels of depression and anxiety.

Compounding the problem, there are many therapists who hold the mistaken notion that most of an adult child’s difficulties today are a result of poor parenting and/or trauma in childhood, according to Dr. Coleman.

Indeed, TikTok, Reddit, and Instagram are rife with posts about cutting ties with toxic, narcissistic, boundary-crossing, gaslighting parents in the name of mental health.

Thus, blaming a parent and cutting them off can be a child’s reaction to their difficult circumstances (like having trouble getting a job or making enough money) and avoiding taking responsibility for their own unhappiness.

EMOTIONAL ABUSE AND ESTRANGEMENT

In another more recent survey conducted by researchers at the University of Cambridge, respondents overwhelmingly attributed parental estrangement to emotional abuse. In this survey, 59% of respondents noted emotional abuse from mothers and 65% from fathers.

Interestingly, emotional abuse is highly subjective. The term is being applied to behavior that may not have been deemed abusive a generation ago.

Dr. Coleman believes that young adult children are more likely to term what are relatively normal “slings and arrows” of family life as emotional abuse.

This idea of today’s young adult children pathologizing everyday experience is echoed in an article published in Psychological Inquiry.

In some cases, breaking off contact may not be a heroic escape from abuse but rather, conflict avoidance.

The take-home message here for estranged parents is that there are many factors involved in parental estrangement, and your role in the broken relationship may be smaller than you think.

6 TIPS FOR ESTRANGED PARENTS

Because the adult child typically initiates estrangement, parents are usually the ones who must make the first steps toward reconciliation. The following tips are gleaned from experts in parental estrangement and research. They do not guarantee reconciliation, but they may make it more likely. They may also help a suffering estranged parent find relief from the pain.

1. Accept it’s unfair.

It can feel very unfair to have your adult child cut you off, knowing how much time, energy, and resources you poured into your child. You may have many good memories of positive experiences with them.

You may want to defend your record as a parent when they accuse you of gaslighting, toxic, abusive, and narcissistic behavior. You may feel your adult child is rewriting family history, reframing typical family squabbles as outbursts of emotional abuse, and remembering timeouts as episodes of traumatic punishment or neglect.

You may have been a very good parent and, still, your child will not talk to you. It’s not fair. But until you accept that it’s not fair, you will continue to be very angry and less likely to do what’s necessary to make reconciliation possible. 

2. Seek to understand your child’s perspective.

If your goal is reconciliation, stop defending yourself and demanding that your adult child understand you. Instead, seek to understand your child’s perspective.

Assume they have reasons for cutting you off, even if you think their point of view is inaccurate or overblown. They have all the power in the negotiation.

Dr. Joshua Coleman suggests that parents look for the “kernel of truth” in the bushel of complaints. Hear their feelings. Validate their perspective. This does not mean you have to agree with their perspective but try to find the piece of it that is your responsibility.

3. Be your best supporter.

It’s vital to develop unconditional love for yourself and continue to enjoy your life. When your child turns against you, it’s hard to hold your value as a human being.

One recommended exercise is to jot down things you did for your child and ways you showed love, caring, support, and dedication. Read it when your self-esteem is feeling particularly low.

Surround yourself with loving, supportive, understanding friends who remind you of your positive attributes. You may need to compartmentalize your relationship with your adult child in order to move forward with living your life. 

4. Work with a therapist or join a group.

There are many qualified mental health professionals now that are trained in parental estrangement, as well as support groups for estranged families. Seek help. Don’t go it alone.

A 2022 study found that individuals who were experiencing family estrangement reported feeling less ashamed, less alone, and significantly less distressed after attending a support group with people facing similar situations.

5. Craft an amends letter.

If you work with a therapist individually, one of the most important steps they can guide you through is devising a way to make amends with your estranged adult child—usually in the form of an amends letter. It will help set the grounds for reconciliation.

The amends letter serves to provide an opportunity for you to express your desire to learn more about your adult child’s experience, to take responsibility for wrongs in the past, and your willingness to work to improve the relationship, if they choose.

Experts warn against defending yourself, criticizing your child, attempting to manipulate with guilt, expressing anger, or making any demands in the letter. It will only thwart your efforts to achieve reconciliation.

At a later point, if you build a more equitable relationship with your adult child, you might have the opportunity to share your perspective and feelings.

6. Be patient.

While the amends letter often provides an opening for healing, it may not. Be patient. Your adult child may not be ready for any number of reasons, including:

• They may be too influenced by a partner or alienated by an ex-spouse to reach out to you.
• They may be too saddled with their own mental health conditions to see you clearly.
• If their life is not going well, they need to blame you for how it has turned out.
• They need more time to find themselves in the world without you.

Try to let go of any expectations you may have about when and if reconciliation happens. Let them reach out to you. Sometimes if you stop contacting your child and trying so hard, it may give your adult child space to miss you.

IF YOUR ADULT CHILD REACHES OUT

Try to appreciate any effort your child makes to contact you, even if it’s a cryptic text. Remember that you are playing the long game. Reconciliation may take years, if it happens.

On a brighter note, research shows that the majority of estranged adult children become un-estranged. An estimated 81% reconnect with their mothers, and 69% reconnect with their fathers.

Is your child struggling with a short attention span? Do they have problems with follow-through, staying organized, and procrastination? Or perhaps they’ve shown poor impulse control, such as speaking before thinking.

If so, you may already have suspected attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD), as a potential culprit.

Case numbers of these conditions continue to grow in the U.S. In 2020-22, the Centers for Disease Control (CDC) reported that 11.3% of children ages 5-17 years had been diagnosed with ADHD—up from 9.4% of children between ages 2-17 in 2016.

We know that this complex and often misunderstood neurodevelopmental disorder can have devastating effects over a lifetime. Troubles at school, underperformance at work, and substance abuse are just some potential consequences.

Numerous factors can contribute to ADHD symptoms, such as genetics, infections, and head injuries. Other brain-altering influences, like excessive video game playing and diets heavy in processed foods, are on the rise as a result of modern-day lifestyles.

But there are other, even lesser-known contributing factors that many parents never consider. These issues relate to facial structure and breathing problems. Some experts suggest there may be an ADHD face type.

Studies have been uncovering the connection between these factors and mental health symptoms for decades. And these influences are being linked not only with ADD/ADHD, but also with autism spectrum disorder (ASD), anxiety, and depression.

THE LINK BETWEEN FACIAL FEATURES AND MENTAL HEALTH SYMPTOMS

Mouth breathing, undefined cheekbones, a set-back jaw and a receding chin may seem like benign physical attributes. However, such traits are associated with habits like mouth breathing and sleep-disordered breathing such as obstructive sleep apnea (OSA).

This can limit oxygen supply to the brain, which can play a role in a range of mental health symptoms.

Let’s take a closer look at some of these traits—and their potential effects on adolescents.

1. Mouth breathing

In 2013, a study published in Neuroreport noted that those who breathe through their mouth rather than their nose were more likely to have sleep disorders and ADHD. The study speculated that a possible cause for this association was “continued oxygen load on the prefrontal cortex from mouth breathing during the waking hours…arising from central fatigue.”

In 2021, another study investigated the effects of mouth breathing on cognitive function. Using functional magnetic resonance imaging (fMRI), researchers found that nasal breathing was associated with more brain activation and connection, versus oral breathing.

These effects can interrupt working memory and cognitive function. The result can then be hallmark signs of ADD/ADHD—decreases in attention, short-term memory, and concentration—leading to outcomes like diminished academic ability.

2. Sleep-disordered breathing

Mouth breathing may lead to obstructive sleep apnea, a sleep disorder that can impact the brain. In brain SPECT scans performed at Amen Clinics, OSA often coincides with multiple areas of low blood flow. In fact, these brain scans closely resemble those of early Alzheimer’s patients.

A 2020 study in Iran, published in the Iranian Journal of Otorhinolaryngology, noted that sleep-disordered breathing is a relatively common problem, affecting up to 1% of children. Symptoms can include snoring, difficulty breathing, restless sleep, and frequent awakenings throughout the night.

These children may also demonstrate behavioral disorders. Researchers pointed out the link between sleep disorders and disruptive conduct such as violence, learning disturbances, and social withdrawal.

They also noted evidence that sleep disorders are associated with problems in memory, comprehension, and carrying out daily activities.

3. Micrognathia 

Micrognathia describes a lower jaw that is underdeveloped or smaller than usual. The Children’s Hospital of Philadelphia explains that it can coincide with various conditions that affect the face and skull—for example, appearing as a birth defect in other syndromes.

Micrognathia symptoms include:

• Spells of apnea (temporary interruptions in breathing)
• Poor sleep
• Abnormal tooth alignment
• Noisy breathing
• Interference with feeding (prolonged feeding or inability to feed)

4. Retrognathia

Retrognathia, on the other hand, refers to an unusual position of the mandible (the jaw) and can also be linked to obstructive sleep apnea, according to the National Library of Medicine. Experts have established that, due to the physical changes that can present as a result of retrognathia, adolescents can experience mental health symptoms like depression and social isolation.

5. Enlarged tonsils and adenoids 

A study published in The Journal of Laryngology and Otology noted that enlarged tonsils and adenoids also create obstructive sleep-disordered breathing, which then disrupts normal development of the nervous system.

As a result, children with these traits were found in the study to be more likely to struggle with:

• Poor brain development
• Sleep problems
• Emotional disturbances, including emotional instability, anxiety, and depressive symptoms 

However, researchers from the Iranian study referenced above investigated the effect of adenotonsillectomy (removal of the adenoids and tonsils) on children with ADHD. Parents of the participating children reported a marked decrease in the severity of ADHD symptoms in follow-ups conducted 6 months after this type of operation.

Ultimately, the study’s authors recommended that children suspected to have ADHD should also be tested for enlarged adenoids and tonsils.

COMMON MENTAL HEALTH SYMPTOMS

Clearly, children with any of the above traits may develop a range of mental health symptoms and conditions—not only ADD/ADHD. Here are some signs to look out for in these other common mental health disorders.

Autism symptoms include:

• Difficulty with reciprocal communication or initiating communication
• Deficits in social skills or non-verbal communication, such as understanding social cues or facial expressions
• Repetitive movements, such as rocking
• Rigid adherence to routines and habits
• Behavioral symptoms
• Difficulty learning new skills
• Aversion to change
• Sensory sensitivities
• Having an intense focus on certain things
• Echolalia (repeating words or sentences others say)
• Speech delays or significantly impaired language skills
• Poor eye contact
• Sleep disorders
• Narrow food preferences
• Intellectual disability
• Self-injurious behavior, such as repetitive head-banging, scratching, or biting
• Social isolation

Anxiety symptoms include:

• Excessive and constant worry
• Frequently feeling nervous or anxious
• Muscle tension, such as headaches, soreness, or trembling hands
• Rapid heartbeat, nausea, dizziness, or other physical health symptoms
• Multiple persistent fears or a specific phobia
• Conflict avoidance
• Excessive fear of being judged or scrutinized by others
• Being easily startled, shy, timid, or embarrassed
• Tendency to freeze in distressing situations
• Panic attacks
• Avoidance of people or places (agoraphobia)
• Biting fingernails or picking skin

Depression symptoms include:

• Loss of interest in usually pleasurable activities
• Persistent sad or negative mood
• Restlessness, irritability, or excessive crying
• Feelings of guilt, worthlessness, helplessness, hopelessness, or pessimism
• Sleeping too much or too little, or early-morning awakening
• Appetite changes and/or weight loss or weight gain
• Decreased energy or feeling “slow”
• Thoughts of death or suicide, or suicide attempts
• Difficulty concentrating, remembering, or making decisions
• Persistent physical symptoms (such as headaches, digestive problems, or chronic pain)
• Chronic low self-esteem
• Persistent feeling of being dissatisfied or bored

While these are helpful general guidelines, keep in mind that mental health conditions and symptoms are complex. For example, brain-imaging studies at Amen Clinics have revealed 7 different types of depression and anxiety, and 7 types of ADD/ADHD.

Receiving a full mental health assessment, preferably aided by brain imaging with single photon emission computed tomography (SPECT) will help determine the full picture and inform an effective treatment program.

MOUTH HEALTH AND MENTAL HEALTH

Many people remain unaware of the links between facial structure, mouth and dental issues, and mental health symptoms. But with mental health issues continuing to rise—especially among young people—researchers continue to seek new insights to help improve their outcomes.

If your child may have issues that relate to the skull, including the mouth, jaw, and teeth, it’s a good idea to have them checked early in life. And if they start exhibiting the signs of mental health conditions in their childhood or teens, don’t overlook the possibility of these links.

With more awareness among medical experts and parents alike, we can increase the effectiveness of treatment for conditions and symptoms like depression, anxiety, ADD/ADHD, and autism. And we can intervene on these concerns before they negatively impact a child’s life over the long term.

When people imagine attention deficit hyperactivity disorder (ADHD), also referred to as attention deficit disorder (ADD), they may picture a hyperactive, disruptive child—often a boy. But such stereotypes overlook half of the population that also deals with this neurodevelopmental disorder: females.

ADHD may be the most common learning and behavior problem in children (affecting 11.4% of them, according to the CDC), but it’s also a common problem in adults. If left undiagnosed and untreated, it can contribute to numerous potential obstacles throughout a person’s life.

Children with ADHD may struggle with everything from poor academic performance to making friends. And adults with ADHD may experience underachievement at work, relationship problems, substance use disorders, or obesity.

Because not all cases of ADHD are alike and females may lack some classic symptoms (most notably, hyperactivity), too many girls remain undiagnosed. These issues can then create a domino effect that prevents them from fulfilling their true potential.

However, when you recognize female ADHD symptoms, you’re more inclined to seek help for your daughter (or yourself), and you’re more likely to get more effective treatment.

HOW ADHD AFFECTS GIRLS AND WOMEN

According to an expert consensus published in 2020 in the journal BMC Psychiatry, the ratio of ADD/ADHD diagnoses in boys to girls ranges from 3-1 to 16-1. This discrepancy led the authors to conclude that “a large number of girls with ADHD are likely to remain unidentified and untreated, with implications for long-term social, educational, and mental health outcomes.”

Amen Clinics has identified 7 types of ADD/ADHD, each of which correlates to an underlying brain pattern, as seen on brain SPECT scans. Females often have a type called Inattentive ADD, which does not involve hyperactivity.

Take Sara, for example, one of thousands of children with ADHD who have been treated at Amen Clinics. Sara was 8 years old when her parents brought her to Amen Clinics because they were concerned about her inability to pay attention.

Her parents had a list of complaints about their daughter’s behavior, including:

• Taking three to four hours to finish homework assignments that should have taken just a few minutes.
• Acting spacey and being a daydreamer
• Having a very messy room
• Having poor social skills
• Ignoring other kids on playdates
• Not complying with her parents’ routine requests

According to Sara’s teacher, she appeared to be intelligent but didn’t perform up to her potential. In class, Sara’s mind wandered, and she didn’t pay attention. Her tests and homework assignments were filled with careless mistakes.

These were all hallmarks of Inattentive ADD. A SPECT scan and neuropsychological testing confirmed it. With appropriate treatment, Sara’s behavior and schoolwork improved after less than one week.

Recognizing the ADHD symptoms in girls like Sara is the first step to getting an accurate ADHD diagnosis.

ADHD SYMPTOMS IN FEMALES

ADD symptoms in females tend to differ from the disruptive behavior seen in boys. Girls often experience more symptoms of inattention

While Inattentive ADD is the second most common type of this condition, it can also more easily be overlooked. That’s because, instead of acting out with disruptive behaviors, people with this type may be quieter and more introverted. They may be mislabeled as a daydreamer, “spacey,” unmotivated, lazy, or slow.

Inattentive ADD types can show classic ADD/ADHD symptoms, like short attention span and poor impulse control. But there are additional common signs of Inattentive ADD, including:

• Trouble focusing
• Being easily distracted
• Disorganization
• Poor follow-through
• Trouble listening when others are speaking
• Problems with time management
• A tendency to lose things
• Making careless mistakes/poor attention to detail
• Forgetfulness
• Excessive daydreaming
• Complaints of being bored
• Appearing unmotivated or apathetic
• Being tired, sluggish, or slow moving
• Appearing preoccupied

One significant difference in how the ADD/ADHD brain works relates to how it performs during moments of attempted concentration. Typically, the act of concentration increases blood flow to the brain, especially to the prefrontal cortex (PFC). But in an ADD/ADHD brain, blood flow can actually decrease.

In Inattentive ADD, the brain at rest appears healthy. When the person tries to concentrate, however, there is often decreased activity in certain regions of the brain. This tends to affect the underside of the prefrontal cortex, cerebellum, and basal ganglia, which can impact tasks like judgment and impulse control.

We all know that stress is a natural part of life. Maybe it’s the pressure of a looming diagnosis, unexpected bills, incoming natural disaster, or just trying to keep your energy up and prevent burnout.

Either way, it can feel overwhelming to figure out what works for you when life seems to keep changing around you. The most recent Stress in America survey shows that 33% of U.S. adults live with extreme stress while 73% report its negative impact on their mental health.  

When stress becomes chronic, it can feel like you’re constantly treading water—draining you physically, mentally, and emotionally. Data in the survey indicate that 67% of adults tend to downplay the severity of stress in their lives, but it can take a serious toll on your brain health, mental well-being and your overall quality of life.

The good news is, there are effective, simple, and natural lifestyle strategies to help you calm stress, boost mental clarity, and protect long-term health.

WHAT IS STRESS?

Essentially, stress is the body’s natural response that is triggered when you’re facing challenges in life. When you feel stressed, your body releases a hormone called cortisol, which helps you react quickly and effectively in times of distress. This response can actually be beneficial in short bursts.

However, if stress and anxiety persist for too long, it can become chronic, leading to serious health issues. Consistently elevated cortisol levels can negatively affect various body systems including:

• Musculoskeletal
• Respiratory
• Cardiovascular
• Endocrine
• Gastrointestinal
• Parasympathetic Nervous
• Reproductive

Think of stress as a double-edged sword. In small amounts, it can motivate you to complete a project or tackle a tough workout.

However, chronic stress leads to problems like digestive issues and heart disease. Left unchecked, stress becomes a long-term issue, diminishes brain health, and leaves you feeling mentally and physically exhausted.

SYMPTOMS OF CHRONIC STRESS

Chronic stress can manifest in a variety of different ways, depending on your personal health. A 2021 research review shows that chronic stress and excessive cortisol levels severely impact mental, physical, and cognitive health.

Knowing the symptoms can help you recognize when it’s time to take action.

Mental Health Symptoms:

• Anxiety: Constant state of unease and nervousness about daily tasks or future events, often accompanied with restlessness, fatigue, or muscle tension.
• Depression: Feelings of sadness, hopelessness, or a lack of interest in activities and engaging with those around you.
• Excessive worrying: The persistent feeling of foreboding that something bad is going to happen, typically triggered by certain dilemmas or challenges.

Physical Symptoms:

• Headaches and body pain: Stress-related muscle tension builds up over time with a prolonged fight-or-flight response, leaving you feeling achy and exhausted.
• High blood pressure: Your cardiovascular system works overtime, which strains the heart and blood vessels, increasing the risk of heart disease and stroke.
• Digestive problems: Stress can upset your stomach and disrupt the gut-brain axis, leading to issues like indigestion and even irritable bowel syndrome (IBS).

Cognitive Symptoms:

• Memory problems: Stress negatively affects your ability to retain and recall new information as well as hinders the formation of new memories.
• Poor concentration: When preoccupied with stress, it becomes challenging to concentrate on tasks, decreasing productivity and increasing errors.
• Sleep disturbances: Stress disrupts sleep, leading to daytime fatigue and irritability, insomnia, restlessness, nightmares, and fragmented sleep patterns.

Now that you understand how chronic stress can impact your life, let’s explore some natural stress-reduction strategies to manage it.

10 NATURAL WAYS TO CALM STRESS

1. Consistent High-Quality Deep Sleep

Sleep is crucial for brain health and stress management. Studies show that people with sleep disorders like insomnia tend to have lower levels of melatonin, which plays a role in stress reduction.

Make sleep a main priority by establishing a bedtime routine that promotes restful, uninterrupted slumber. Aim for seven to nine hours of deep sleep to allow your brain and body to recover.

2. Whole Food Nutrition

There’s evidence that eating a diet rich in omega-3 fatty acids and low in saturated fats—like the Mediterranean diet—can reduce stress-related mental health conditions and obesity.

Focus on consuming whole foods like leafy greens, nuts, seeds, and lean proteins to fuel your body and brain with the nutrients they need to stay balanced.

3. Hydration + Electrolytes

It’s easy to forget the basics, like drinking enough water, but dehydration can exacerbate stress. For your brain to function optimally, drink electrolyte-rich fluids to replenish minerals lost through physical activity or stress.

You can track your magnesium, potassium, calcium, sodium, and other trace mineral intake by knowing your health numbers. Keep mineral water handy and consider fresh coconut water for a natural energy boost.

4. Personalized Exercise 

Whether you prefer yoga, hiking, weightlifting, or just walking, exercise is a proven stress buster. Focus on finding an activity that works for you.

Research shows that regular physical activity improves mood by lowering cortisol and adrenaline hormone levels, reducing stress and anxiety. Personalize your fitness routine to include activities you enjoy and can commit to long-term.

5. Deep Breathing and Muscle Relaxation

Deep breathing exercises and progressive muscle relaxation are simple yet powerful tools to combat stress. When practiced regularly, deep breathing slows your heart rate and encourages a sense of calm.

Try techniques like box breathing or guided relaxation to bring your stress levels down quickly. Any consistent calming practice can have beneficial results for preventing stress-related illnesses.

6. Reduce Excessive Caffeine and Alcohol

Did you know excessive caffeine intake has been linked to smaller brain volume and increased risk of dementia? Alcohol can also exacerbate stress and disrupt your sleep.

Consider replacing these with alternative drinks like mushroom coffee and herbal teas, which can have a calming and more gentle effect on the digestive and nervous system.

7. Creative Stress Management

Creativity can be an incredibly powerful stress reliever. Whether it’s journaling, painting, or playing music, creative outlets provide a sense of control and accomplishment.

Research suggests that engaging in activities—like art, music, painting, and other creative therapies—significantly reduces stress and improves mood. Even spending time with animals can help ease stress and anxiety, as well as depression symptoms.

8. Talk Therapy 

Sometimes, all you need to start feeling calmer is a listening ear. Talk therapy, whether with a trusted friend, family member, or a healthcare professional, can help you work through stressors.

Studies show that social connectedness offers protection against anxiety and depression by helping you open up about your struggles to lighten the emotional load.

9. Natural Supplements 

Natural supplements can support your brain health without causing excessive stress on the body because you’re giving it what it needs to function better.

GABA, saffron, magnesium, and L-theanine (green tea) are just some natural ingredients that help regulate your stress response and calm your brain.

10. Aromatherapy

Certain essential oils are known for their ability to reduce stress and promote relaxation. Lavender, chamomile, and bergamot are popular choices for calming the nervous system and lowering cortisol levels.

Try diffusing them in your home or use a few drops in a warm bath or shower steam to unwind.

HOW TO MANAGE STRESS LONG-TERM

Stressful situations may be an inevitable part of life, but they don’t have to control you. When you prioritize these lifestyle changes, you can regain control over your stress levels and protect your cognitive health, daily mood, and physical wellness.

If these natural stress relievers don’t calm your brain and body, consider seeking help from a mental health professional. You may benefit from additional science-backed therapies and techniques for coping with stress. When you learn to manage stress, it can help you enjoy a healthier, happier, and longer life.

You can’t predict when you’ll go through a traumatic event. There’s also no way to determine how deeply something will affect your mind and body.

For some people, trauma can leave a lasting emotional imprint that outlasts the physical one. This can make everyday life feel overwhelming, and many suffer through it without feeling they can speak up.

That’s why the right support system can make all the difference in healing post-traumatic stress disorder (PTSD).

Trauma comes from a host of life events from abuse and assault to military combat and accidents. This doesn’t just affect the person living with it—it ripples through their relationships, families, and social circles.

It’s estimated that about 5% of U.S. adults—roughly 13 million people—struggle with post-traumatic stress disorder each year. If you know someone who is suffering, knowing what not to say to someone with PTSD is important.

At Amen Clinics, we have worked with thousands of patients struggling with this debilitating mental health disorder. Many of them have shared that some friends and family members with good intentions have said things that actually made them feel worse.

To avoid saying the wrong thing, spend some time learning more about the condition and how to talk about it with compassion and empathy. This is key to helping others heal from PTSD.

WHAT IS PTSD?

Post-traumatic stress disorder (PTSD) is a mental health condition that occurs after experiencing or witnessing a life-threatening event, such as violence, war, or serious accidents. PTSD can be debilitating and manifest in four main symptom clusters:

• Trauma relapse: Flashbacks, nightmares, or intrusive thoughts about the event.
• Avoidance: Steering clear of places, people, or things that trigger memories of the trauma.
• Negative mood and thoughts: Feelings of guilt, shame, or detachment from others.
• Hyperarousal: Constant feelings of anxiety, being easily startled, or struggling to relax.

Supporting someone dealing with PTSD requires understanding, patience, and empathy on a personal level.

With about 80% of people with PTSD also dealing with co-occurring mental health conditions, diagnosis and treatment is highly nuanced.

Here are a few ways that help:

• Brain SPECT Imaging: This imaging technique reveals how trauma affects the brain and cognitive function, and helps personalize treatment plans based on biological processes.
• Neurofeedback Therapy: This non-invasive, medication-free treatment has helped trauma survivors regulate brain activity, improving focus and reducing certain post-traumatic stress disorder symptoms.
• Individual Trauma-Focused Psychotherapy: Prolonged Exposure (PE), Cognitive Processing Therapy (CPT), and eye movement desensitization and reprocessing (EMDR) are some of the proven psychotherapies and effective treatments for reducing PTSD symptoms.

WHAT NOT TO SAY TO PEOPLE WITH PTSD

A safe and supportive environment for you and your loved ones starts with you. If you want to know what not to say to someone with PTSD and learn what to say to people with PTSD, look at these six examples.

1. “Why can’t you just get over it?”

Invalidating and dismissing someone’s PTSD cause and/or symptoms can end up causing more harm than intended. Telling someone to “move on” oversimplifies their experience and may make them feel like their trauma isn’t worth acknowledging.

What to Say Instead

“I can’t imagine what you’ve been through. I’m here for you if you want to talk or need support.”

Healing PTSD can be a long, non-linear process, so expressing empathy with a listening ear can help them feel understood and not rushed into recovery.

2. “It could have been worse.”

Comparing someone’s trauma to other painful situations diminishes their experience. PTSD isn’t about ranking how severe the trauma was—it’s about how that event impacted them. It can feel like a slap in the face like they don’t deserve to feel upset.

What to Say Instead

“I’m sorry that something so painful happened to you, but I’m here if you want to talk.”

Prioritizing someone’s feelings about their personal experience, without comparing it to yours or someone else’s, reinforces the validity of their feelings. Sometimes, actively listening without judgment is the best support.

3. “I know how you feel.”

Unless you’ve lived through the exact same experience, this can come across presumptive and self-centered. Every trauma is personal, and two people can think and react very differently to similar experiences.

What to Say Instead 

“I may not know exactly what you’re going through, but I want to understand and support you however you need.”

Instead of leading the conversation with your insight, focus on who needs support.

4. “Stop overreacting.”

Minimizing someone’s feelings by labeling them as overreacting is incredibly harmful. Different symptoms may seem overwhelming if you haven’t experienced trauma, but that doesn’t mean to undercut their feelings as invalid.

What to Say Instead

“It seems like this situation is incredibly hard for you. How can I support you right now?”

Offering help in the moment and recognizing the difficulty of their situation shows you care without belittling their response.

5. “You’re being dramatic.”

Calling someone dramatic invalidates their emotions and experience. For people with post-traumatic stress disorder, it can have a bigger negative impact as they already feel ashamed or burdensome to those around them.

What to Say Instead 

“I know you’re going through something tough, so let me know how I can support you.”

Even if their behavior seems extreme from the outside, remember they may be acting this way from isolation. Let them know you see them through their trauma as they handle it in the best way they know how.

6. “That happened so long ago.”

Trauma doesn’t have an expiration date. Without proper treatment and support, it can stay with someone for a few years, or through their lifetime. Putting a timeline on them to heal shows you don’t know how PTSD works or how ongoing struggles affect them.

What to Say Instead 

“No matter when this happened, it’s still affecting you now, and that’s OK. I’m here to help however I can.”

This kind of validation lets them know they’re allowed to feel the way they do, regardless of how long ago their traumatic event happened.

HOW TO HELP SOMEONE WITH PTSD

PTSD has layers to the healing process with some common and sometimes unique behavioral patterns developing over time. It can depend on what traumatic event happened at what point in a person’s life.

While knowing what to say is essential, there are other ways to support someone with post-traumatic stress disorder beyond talking. Here’s how to help someone with PTSD:

• Be mindful of any PTSD triggers: Pay attention to what may set off their PTSD symptoms and avoid exposing them to distressing situations by offering support as needed.
• Learn about PTSD: The more you understand this condition, the better equipped you’ll be to give or receive compassionate support.
• Suggest professional guidance: Gently suggest therapy from a professional experienced in trauma and let them know it’s OK to seek help without pushing.
• Be patient and avoid pressure: Healing takes time, and everyone’s journey is unique, so take care in letting them choose the pace in their recovery.
• Respect their boundaries: People with PTSD need time and space to deal with difficult moments, especially with certain triggers and symptoms.
• Help with day-to-day tasks: Trauma feels like a weight on the simplest tasks, so offering to help with the mental load of certain tasks can relieve some stress.

Post-traumatic stress disorder can be a difficult condition to understand if you’ve never experienced trauma firsthand. The good news is that it’s never too late to show empathy and compassion to another person.

Everyone’s trauma is unique, and what might seem minor to one person can be devastating to another. Choose your words wisely and you’ll be one step closer to knowing how to help someone with PTSD. 

When your sex drive isn’t what it used to be, it’s normal to feel confused or frustrated. After all, it affects more than just your sex life—it can knock your confidence, mess with your energy, and lead to relationship problems. You might notice a drop in your desire or realize your partner’s libido mismatches with yours, leaving you with stress and anxiety.

The reality is that low libido, or a loss of sexual desire, is more common than many realize and can affect anyone. It can stem from hormonal fluctuations, mental health concerns, the natural aging process, and more.

Regardless of the cause, there are often simple and effective solutions that can help you regain your sense of vitality and feel like yourself again.

In this blog, we’ll explore 11 of the most common causes of low libido and how to fix them.

HOW LOW LIBIDO CAN AFFECT YOUR HEALTH

Libido, or sex drive, is a natural part of life that contributes to your sense of self-confidence and can be part of a fulfilling romantic relationship. Serving as a key element of intimacy and bonding, a healthy libido requires hormonal balance.

During sexual activity, your body releases feel-good chemicals like oxytocin and dopamine, which help lower stress and boost happiness. This, in turn, can lead to a stronger immune system, better heart health, and a better sense of self.

Research shows that people who maintain a healthy sex drive tend to feel more confident and satisfied in their lives.

On the flip side, the loss of libido negatively affects your mood, increases stress, and can lead to feeling depressed. Nobody wants that.

So, if you’re experiencing a slow-down in your sex drive, it’s a good idea to know the common causes of low libido and what you can do to reignite that fire.

COMMON CAUSES OF LOW LIBIDO

Several factors can contribute to low sex drive in men and women. Low libido causes may overlap with a variety of mental, emotional, and physical health issues. If you’re wondering what could be impacting your sex drive, here are some of the most common causes of low libido:

Depression

Depression can drain your energy, motivation, and sexual desire, making it a leading cause of low libido. According to a 2022 systematic review and meta-analysis, 83% of women and 63% of men with clinical depression experience some form of sexual dysfunction. 

Antidepressant Medication

Certain medications such as antidepressants are known to cause sexual problems, including loss of libido and hypersexuality. Selective serotonin reuptake inhibitors (SSRIs), one of the most common types of antidepressants, are associated with decreased desire, difficulty achieving orgasm, and problems with erectile function.

Treatment-resistant depression is a deeper issue, so make sure you talk with your physician about any sexual issues while taking antidepressant medication.

Stress and Anxiety

Mental health struggles like stress and anxiety often make it hard to relax and feel in the mood for intimacy. It can be exhausting to your parasympathetic nervous system to constantly be in fight-or-flight mode. Also, sexual performance anxiety may contribute to a loss of libido. 

Low Testosterone

Testosterone plays a key role in sex drive for both men and women. Low testosterone levels are often linked to getting older and can result in a noticeable drop in libido. 

Low Estrogen/Menopause

Imbalances in estrogen, especially during menopause, can lead to vaginal dryness, loss of libido, and discomfort during sex. These hormonal changes can make intimacy less enjoyable, further reducing sexual desire.

Underactive Thyroid

Hypothyroidism, or an underactive thyroid, is a leading cause of treatment-resistant depression and low libido. A 2019 review showed prolonged primary hypothyroidism leads to hyperprolactinemia, where the pituitary gland overproduces prolactin. This condition is linked to decreased libido in both women and men.

Relationship Problems

Unresolved conflicts, communication issues, or emotional distance greatly reduces desire. This makes it harder to be intimate with a partner, leading to frustration and resentment. Addressing relationship problems through open communication or couples therapy can help rebuild emotional closeness and reignite sexual desire.

Past Emotional Trauma

Previous emotional or sexual trauma can interfere with and cause a lasting impact on libido. In particular, PTSD has a negative association with sexual function, satisfaction, arousal, desire, and distress.

Drugs And Alcohol

Substance use, especially long-term abuse, dulls the nervous system and impairs sexual function. This often leads to low libido, less energy, relationship problems, and an overall lower quality of life.

Weight Gain

Carrying extra weight can reduce energy levels, self-confidence, and hormonal balance, all of which can impact sexual function and lower sex drive. Excess weight is also associated with health issues like diabetes, depression, hormone imbalance, and cardiovascular issues.

H3. Diabetes

Health conditions like diabetes can impact a person’s sexual desire. Diabetes affects blood flow and nerve function, often resulting in erectile dysfunction or a decreased libido in both men and women.

HOW TO FIX LOW LIBIDO

While experiencing low libido can be concerning, there are plenty of ways to address and mitigate the issue based on the root causes. The following science-backed strategies can help you restore your sex drive and reduce stress and anxiety.

Heal your mental health.

If you struggle with anxiety and depression, seek help from a mental health professional. Remember that antidepressant medications are tied to sexual dysfunction, so look for natural solutions for depression if possible.

Significantly improving your mental health can also improve physical health, which leads to a better sex drive. 

H3. Take natural supplements to support depression.

Natural supplements like saffron have been shown to be just as effective as antidepressants for depression without the unwanted sexual side effects. One study found that women who took 30mg of saffron daily experienced increased sexual desire and arousal while men saw improvements in erectile function and overall sex drive.

Balance your hormones.

Hormonal imbalances like low testosterone, waning estrogen, or hypothyroidism can be treated. Bioidentical hormone replacement therapy (HRT) can be helpful in restoring a healthy libido. Similarly, thyroid medication can improve energy, moods, and sex drive.

Talk to your physician to get your hormone levels checked to know what your body needs.

Try therapy for relationships and emotional trauma.

If relationship problems or past emotional trauma are affecting your libido, couples therapy or cognitive-behavioral therapy (CBT) could help resolve emotional barriers and improve intimacy. Focus on changing automatic negative thoughts, or ANTs, and behaviors that may be affecting your sexual desire and relationships.

Avoid drugs and alcohol.

Reducing or eliminating substance use can have a quick and positive effect on your sex drive. It not only helps you restore natural desire and function, but it can also improve mental clarity.

Eat healthy foods.

Maintaining a healthy diet is essential for hormonal balance, which plays a major role in libido. Focus on nutrient-dense foods to support a healthy weight and improved sexual desire:

• Oysters – High zinc helps boost testosterone levels and improve sexual function.
• Dark chocolate – Increases serotonin and dopamine for better mood, enhanced libido, and less stress and anxiety.
• Avocados, nuts, and seeds – Rich in healthy fats and vitamin B6 that supports hormone production and energy levels.
• Leafy greens – Magnesium benefits blood flow and enhances relaxation for improved arousal.
• Berries – Antioxidant-rich fruit improves blood flow and boost energy levels.
• Fatty fish – Omega-3 fatty acids and vitamin D promote cardiovascular health and balances hormones.

Treat diabetes.

If you have diabetes, you need to learn to manage it. Diet, exercise, and medication (when necessary) can improve blood flow and nerve function, which are crucial for a healthy libido.

RESTORING HEALTHY LIBIDO

Experiencing low libido can feel isolating, as it’s an intimate issue that often impacts both you and your romantic relationships. However, you’re not alone—many people face this challenge at some point in their lives, and the causes can be multifaceted.

Whether it’s hormonal imbalances, mental health concerns, or other factors, identifying and addressing the root cause is the key to restoring your libido and reigniting your desire.

All relationships take work, whether they’re with colleagues, supervisors, friends, family members, or intimate partners. But relationships require even more effort when one person is a narcissist.

People with narcissistic personality disorder (NPD), which is estimated to affect approximately 1%-6% of the population, can be excessively self-centered, feel like they deserve special treatment, and have a need for constant adulation.

Narcissistic personality disorder symptoms include a lack empathy, which can make these individuals manipulative and demanding. It can be exhausting for the people who work with, live with, or love a narcissist.

If you’re involved with a narcissist or someone who has narcissistic tendencies, you may hope that they will change. But a 2024 study found that you might have to wait decades for that to happen.

According to the meta-analysis of 51 studies, narcissistic traits do tend to soften over time, but it can take 10, 20, or 30 years or more. And the changes tend to be moderate at best.

This means that rather than hoping a narcissist will change, it’s better for you to learn coping strategies to deal with them.

Here are 12 psychiatrist-recommended strategies to help you deal with a narcissist in the workplace, at home, or in a relationship.

WHAT IS A NARCISSIST?

Many individuals may exhibit traits like excessive self-confidence, arrogance, or being overly demanding, but these characteristics alone do not necessarily indicate narcissism. Narcissistic personality disorder involves more extreme levels of these personality traits.

Narcissistic personality disorder symptoms include the following:

• An inflated sense of self-importance or grandiosity
• A lack of empathy for others
• Feeling entitled
• A fixation on fantasies about being powerful, successful, beautiful, or intelligent
• Feeling special/unique
• A desire for excessive admiration
• Exploitative behaviors or taking advantage of others
• Displaying arrogance or haughty attitudes
• Envying others or believing that others are envious of them

To receive a clinical diagnosis of NPD, a person typically needs to have at least five of these symptoms.

It’s important to understand that narcissism can look different in men and women. For example, a study in Psychiatry Research found that the prevalence rates of the following traits were significantly higher in men compared to women:

• Lack of empathy
• Sense of entitlement
• Interpersonally exploitative
• Believes he/she is special/unique
• Preoccupied with fantasies

Among women, the following trait was significantly more common:

• Being envious

Overall, this mental health disorder is more frequently diagnosed in men, who represent 50%-75% of those affected.

4 WAYS TO COPE WITH A NARCISSIST AT WORK

Narcissism creates a toxic work environment, harms performance, and drives away good talent, according to a wealth of research, including a 2020 study in the Future Business Journal.

Additional findings in a 2021 study in the Academy of Management show that when work leaders display narcissistic traits, it has a negative impact on collaboration and integrity.

If someone on your team at work has trouble taking feedback, requires excessive levels of praise, takes credit for other’s ideas and efforts, or dodges deadlines by blaming others, you may be working with a narcissist.

1. Get it in writing.

   Narcissists may blame others for their failures or take credit for their coworkers’ accomplishments. To avoid this, be clear about your responsibilities and expectations, as well as those of the narcissist. Put it all in writing, so the narcissist can’t blame you for not doing something that was their responsibility and can’t take credit for your work.

2. Take a team approach.

   Share documents about work responsibilities with your entire team so everyone can work together to keep the narcissist accountable.

3. Set boundaries.

   Narcissists have a tendency to take advantage of others, so it’s important to learn to say “No.”

4. Talk to HR.

   If the narcissist’s behavior gets out of control, report it to HR.

4 TIPS TO DEAL WITH A NARCISSISTIC FAMILY MEMBER

Is your household centered around one family member who has to be the center of attention at all times? Does someone in your family routinely brag about their accomplishments, make arrogant “know-it-all” statements, or criticize other relatives?

Sounds like you could be related to a narcissist. Having a narcissistic parent, a narcissistic sibling, or a narcissistic child makes life more challenging.

Growing up with a family member who has NPD can erode your self-esteem, turn you into an anxious people pleaser, and leave you feeling worn out.

1. Don’t rehash the same arguments with them.

   Most likely, the narcissist will not benefit from constructive feedback and will view it as an attack.

2. Stay neutral.

   Try not to react to the narcissist’s criticisms and bullying tactics. Instead, react to their positive behaviors.

3. Make your own plans and stick to them.

   If the narcissist tries to take control of a family gathering or to dictate plans, be firm in following through with the activities that bring you happiness.

4. Limit contact.

   If possible, minimize the amount of time you spend with the narcissistic relative. Another strategy is to invite someone else to join you on family visits. This can help prevent you from becoming prey to criticism or manipulation.

4 WAYS TO COPE WITH A NARCISSISTIC ROMANTIC PARTNER

With their excessive self-importance, narcissistic people tend to be completely wrapped up in their own needs with little or no regard for yours. In intimate relationships, the narcissist’s ego-centric behavior can rob you of your sense of self.

Here are some tips on how to deal with a narcissistic spouse or significant other.

1. Don’t take it personally.
   

   Detachment is a psychological strategy that helps you distance yourself from their hurtful words and behavior. When your partner lashes out with insults or overlooks your needs, remember that it is merely a symptom of NPD.

Learning more about the condition can be very helpful. For example, NPD has been associated with changes in the brain related to their behavior. Knowing that the narcissistic brain works differently than the healthy brain may help you cope in challenging times.

2. Prioritize self-care.

   To avoid losing yourself in their world, carve out time for self-care and the activities and people you enjoy.

3. Create a support network.

   Cultivate friends and family members you can trust or join a support group where you can discuss issues and feel validated.

4. Recognize when it’s time to move on.

   If your relationship is toxic and causing you anxiety and depression, it may be time to find a way out. Be sure to have a plan in place before telling your significant other that you’re leaving. Be prepared for the narcissist to blame you for the failure of the relationship.

GETTING PROFESSIONAL HELP FOR COPING WITH A NARCISSIST 

If you need additional help coping with the stress of being in a relationship with a narcissist, consider seeing a mental health professional.

Understand that due to the nature of their symptoms, people with narcissistic personality disorder are unlikely to seek treatment. They firmly believe in their own superiority and do not think there is anything wrong with them.

This leaves it up to you to find a psychiatrist, psychologist, or therapist who can give you additional science-backed strategies to help you manage your life with a narcissist. By taking control of your own mental well-being, you’ll be better equipped to cope with the challenges of working or living with a narcissistic person.