Does your life seem overwhelming at times? Personal responsibilities, taking care of family and managing a career, all at a non-stop pace that can get the best of even the strongest person. Fortunately, there is a way to prioritize yourself without diminishing the commitments you have to others. It all starts in your brain by working on your mental hygiene—a daily practice that is just as important as washing your hands.
When you take the necessary measures to protect your mental health so you can function well, you support your mental hygiene, which is critical for thriving in anything you do. It is directly linked to your energy, mood, conscientiousness, motivation, and many other aspects of your life, including the ability to cope with challenges and setbacks. However, if you wake up every day wanting to pull the covers over your head, often feel stressed out, struggle with cravings, or have a mind filled with negative thoughts, chances are it’s time to make some lifestyle changes to elevate your mental hygiene—and improve your life.
Mental hygiene is just as important as washing your hands.
5 MENTAL HYGIENE PRACTICES TO PROTECT MENTAL HEALTH
Fortunately, even if you’ve never consciously paid attention to the choices and behaviors that diminish your mental health, you can change that. The practice of mental hygiene is something that can be easily incorporated into anyone’s life—and it doesn’t really cost anything. By adopting the following strategies, you can shift to new habits that improve your overall well-being.
1. Have a regular morning routine.
Starting each morning in a similar way can help you feel more grounded and focused as you prepare for the day ahead. Some people may find that sipping a cup of tea while reading or listening to the birds sing can help them feel centered. Others may spend 15 minutes in meditation, going for a walk, or doing some yoga. Whatever it is that helps you feel calmer and more mindful, rather than rattled and rushed, is good for your mental hygiene.
2. Disinfect your thoughts.
If your mind is filled with ANTs (automatic negative thoughts) that run rampant, it’s likely making you feel miserable, stressed, anxious, or depressed. Unfortunately, ANTs are very common—especially as social and political discord continue to abound, the COVID-19 pandemic still looms, and the nightly news seems to be filled with one tragedy after another. All of these can trigger the emotional centers in our brain, making those ANTs feel difficult to control.
The good news is that you can get the upper hand with them by learning to challenge the ANTs that are infecting your mind. Here’s how:
For each ANT you have, write it down and answer the following questions about it:
Is it true?
Is it absolutely true—with 100% certainty?
How do you feel when you have this thought?
How would you feel if you didn’t have this thought?
Then, flip the ANT you started with to its opposite and see if this new thought isn’t actually truer—and more accurate—than the ANT is.
Whenever you catch yourself ruminating on an upsetting thought, take a few minutes to challenge it. With practice, your thinking will become more realistic and improve your emotional health.
3. Fit in time for physical activity.
The many benefits of exercise for your mental and physical health can’t be overstated. Not only does it help with your fitness, but it also promotes the growth of new brain cells and increases the release of neurotransmitters like dopamine and serotonin, as well as endorphins, which are the body’s natural pain-relieving hormones. Physical activity can induce calmness and clarity, which elevate your mental hygiene. Exercising doesn’t have to be a chore—choose a variety of activities you enjoy. Better yet, get an exercise buddy to make it more fun. Even if you can only squeeze in 10-15 minutes at a time, it is still worth the effort.
4. Make good decisions about what you eat.
As Dr. Amen’s wife, Tana, always says, “Food is medicine, or it is poison.” Everything you drink or put on the end of your fork can help your feel energized and focused, or end up making you irritable, tired, and foggy-headed. A healthy balanced diet includes lots of fresh produce, clean protein, healthy fats, such as the ones from avocado and coconut, and foods like walnuts, salmon, and flax seeds that are high in omega-3 fatty acids. Starting your day off with a boost of protein, whether it’s a brain-healthy smoothie, eggs, or almond flour pancakes can provide you with the energy and focus needed to achieve your goals. Sugar, processed foods, and alcohol do not support your mental or physical health, so steer clear of these. To help you make better decisions about food and beverages, every time you plan to consume something, ask yourself, “Is this good for my brain, or bad for it?”
5. Prioritize your sleep.
When you don’t get adequate amounts of sleep, it affects the health of your brain and body beyond feeling cranky and tired. Sleep deprivation can increase the risk for mental health issues like depression and anxiety, make you prone to cravings, addiction, and brain fog, cause weight gain, and elevate the risk for type 2 diabetes and Alzheimer’s disease.
One reason for this is that while you sleep, your brain undergoes a critical process during which it eliminates toxins and waste that are normal byproducts of cellular function. These mechanisms help to keep your brain healthy, which is a vital component of good mental hygiene.
Making the necessary changes to get at least 7 hours of sleep each night supports your mental and physical health and will help you think more clearly, manage your thoughts, make better decisions, and give you the energy necessary to accomplish what you need to do.
These guidelines can help you get the zzzzzz’s you need:
Avoid anything that interferes with your sleep, such as caffeine, nicotine, and alcohol. Even though a drink might help you feel drowsy, alcohol decreases the stages of sleep that are the most restful.
Create a regular sleep schedule by going to bed at the same time each night and getting up at the same time every morning.
Keep your bedroom dark, cool, and quiet. A white noise machine can help eliminate distracting sounds.
Turn off your devices and the TV at least an hour before you hit the hay. The blue light they emit can keep you more alert when your brain should be winding down.
Supplements like melatonin and magnesium can promote better sleep.
If you snore or stop breathing while asleep, have your doctor order a sleep study to assess for sleep apnea, a condition that deprives your brain cells of oxygen.
MENTAL HYGIENE FOR BETTER MENTAL HEALTH
Taking the steps to practice mental hygiene every day will help you feel better overall so you can enjoy the things that are important to you. Making changes might feel awkward at first, but by incorporating strategies like these into your daily life, you will quickly reap positive benefits that improve your energy and mood, support optimal mental health, and enhance the quality and success of your life.
Anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Taking care of someone with a disability, chronic illness, or other health condition that requires full-time support is an honorable role to undertake. And whether it is done out of love or a sense of obligation, being a caregiver can be both rewarding and overwhelming. It can also lead to emotional and physical burnout.
For example, in addition to raising a child with special needs, parents are faced with challenges specific to the unique cognitive or physical functioning differences their child has. Research has found that stress is a significant concern for those raising a child with a developmental disability, such as autism. Taking care of a spouse or family member with Alzheimer’s disease—or another type of dementia—can be distressing and difficult. A study in Current Psychiatry Reports has shown that it can lead to an increased risk for depression and cardiovascular disease in caregivers. Having an older parent who is chronically ill can be emotionally taxing and shift the normal parent/child dynamic when the parent becomes the dependent one.
Being a caregiver for a spouse or family member with Alzheimer’s disease or another type of dementia can be very stressful and difficult, and lead to an increased risk for depression and cardiovascular disease.
Although there are many benefits that come from a person’s commitment to being a caregiver for a loved one—a sense of fulfillment, devotion, kindness, and responsibility—the work can be very draining at times. Stressors can accumulate and burnout can set in, making symptoms like these become apparent:
When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so that your life is in better balance again.
1. Recruit others to help you.
Carrying the weight of all the responsibilities can wear you down pretty quickly. Some people might not ask for help because they are overly protective of their loved one or they might think it implies they are somehow shirking their responsibilities. The reality is, though, that if you are burned out, you are less effective in taking care of those who need you. Asking trusted friends, family members, or trained volunteers to cover for you—even if it’s only for an hour or two a day—can give you some much-needed time to yourself.
2. Focus on the things within your power.
Having a loved one with a permanent disability, chronic illness, or neurodegenerative disease can naturally make you worry about the future because there is often a lot of unpredictability ahead. Rather than fretting about what you cannot control, focus on the day-to-day things you do have control over.
3. Spend time with friends.
It’s so important not to isolate yourself from friends, even if you’re feeling down. Getting out of your caregiving orbit and spending time with people you enjoy can re-energize your emotional outlook and lift your spirits.
4. Schedule a visit with your doctor.
It’s easy to find reasons to put off your own health concerns when you are taking care of someone whose mental or physical problems are very serious. However, if you don’t prioritize your health, it can make it much harder to carry out your responsibilities. Therefore, it’s crucial for your own well-being to stay on top of medical and dental appointments—and commit to keeping them.
5. Reach out for professional support.
If you suspect you may have depression, or you’re really struggling with caregiver stress, get help. Having a compassionate counselor to talk with about your struggles, the complex feelings you may have, and other challenges in your life can help you process and make sense of them. Psychotherapy can also make you more aware of your triggers and develop healthier coping strategies for getting through difficult moments. In addition, online or in-person caregiver support groups provide the opportunity to connect with others who are dealing with some of the same issues you are—and let you know that you are not alone.
6. Write down your thoughts.
A journal can be an effective and quick way to discharge your frustrations, fears, grief, worries, and other emotions swirling around your head. When you write down exactly how you feel, it can diffuse the intensity of those feelings and give you some relief. A personal journal helps you be honest with yourself, which can feel liberating. If you have concerns about anyone reading it, keep it in a locked drawer to protect your privacy.
7. Make time for exercise.
Even if you can only squeeze in 10 minutes at a time, physical activity is one of the best ways to help manage your stress. Walking, swimming, gardening, doing yoga—or whatever type of exercise you enjoy—can reduce tension and promote the release of feel-good brain chemicals that elevate your mood and help you feel calmer. Regular exercise can also improve the quality of your sleep.
8. Eat a healthier diet.
When you’re emotionally and physically overwhelmed, it can be easy to reach for comfort foods, especially ones that are high in sugar and processed oils. While they might taste good in the moment, they can cause your blood sugar to crash, increase inflammation, and make you feel more stressed and irritable. Have fresh fruit on hand for when you need a sweet treat. And to help keep fatigue, depression, and anxiety at bay, eat a balanced diet that includes:
Plenty of fresh produce in a rainbow of colors
Clean protein, such as grass-fed beef or bison, and organic, free-range poultry
Foods high in omega-3 fatty acids like trout, salmon and other cold-water fish, walnuts, and chia and flax seeds
Mood-boosting spices, such as saffron, turmeric, cinnamon, and rosemary
ATTENTION, CAREGIVERS: DON’T FORGET TO HONOR YOURSELF
The everyday effort and challenges you face as a caregiver are a sign of your strength, tenacity, and spiritual generosity. Even if your loved one cannot show you their appreciation, remind yourself about all the good you are doing, the reasons you care, and why you took on this demanding role. Making your mental and physical health a priority will help you get through the inherent difficulties of the purposeful work you are doing to help someone who means a lot to you.
Stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Here’s a sad statistic: Having attention-deficit disorder (ADD), more commonly referred to as attention-deficit hyperactivity disorder (ADHD), increases the risk for mood disorders such as depression. Even worse, when a child or an adult has these co-existing disorders, both conditions are intensified. When ADD/ADHD goes untreated, young people who struggle with co-occurring depression, especially girls, are at higher risk of suicide. And adults with undiagnosed or untreated ADD/ADHD and depression may lose jobs, struggle in relationships, and are at greater risk for substance abuse and addiction.
For those who currently struggle with ADHD, there’s positive news. Research indicates that when ADD/ADHD is properly diagnosed and successfully treated, the risk of depression significantly decreases.
Having ADD/ADHD increases the risk for mood disorders such as depression. And when a child or an adult has these co-existing disorders, both conditions are intensified.
Currently, it is estimated that 9.4% of children and 4.4% of adults in the U.S. have ADD/ADHD, according to Centers for Disease Control and Prevention data. However, experts believe there are millions more that remain undiagnosed.
ADD/ADHD is a neurodevelopmental disorder characterized by issues with attention, and in many cases, impulsive and hyperactive behavior as well. Although the disorder affects millions of people, it continues to be highly misunderstood and is often incorrectly treated, if it is treated at all. Research estimates that roughly 40% of kids with ADD/ADHD symptoms don’t receive proper diagnosis or treatment, and a review study on ADD/ADHD underdiagnosis estimates that 80% of adults with symptoms of the condition do not get the treatment they need. The implications are far-reaching.
THE ADD/ADHD-DEPRESSION CONNECTION
The link between ADD/ADHD and major depressive disorder in medical research is strong. Studies indicate that among youths with ADD/ADHD, rates of concurrent depression range from 12% to 50%, and additional research suggests the rate in adults to be from 16% to 31%.
ADD/ADHD and depression “travel together” in several ways. The most obvious connection is that the consequences of living with the core symptoms of ADD/ADHD—which include short attention span for common everyday tasks; poor organization; being easily distracted; procrastination; lack of follow-through; and poor impulse control—lead to depression. These symptoms can and do create a lot of problems in children and adults. They can adversely affect school or work performance, leading to a poor self-image and low self-esteem, which can contribute to depression, studies have shown. Relationships, finances, and even driving are negatively impacted by ADD/ADHD, which may contribute to low mood.
Those with ADD/ADHD have more difficulty regulating emotions. They often experience emotions more intensely than others without the condition, and they can struggle to soothe themselves and transition out of difficult emotions, which factors into a low mood. Further, research in the Journal of Abnormal Psychology shows that for inattentive ADD/ADHD types, social problems with peers and dysfunctional parent-child relationships can trigger depression.
One study that controlled for poor academic performance and social problems with peers found that adolescents with ADD/ADHD remained at high risk for depression, suggesting that additional factors are at play. Indeed, there are other factors involved, including what’s happening in the brain.
The combined symptoms of ADD/ADHD and depression include inattentiveness, being easily distracted, disorganization, chronic low mood or negativity, a “glass half empty” perspective, low energy, a tendency to be more isolated socially, and general feelings of hopelessness and worthlessness a majority of the time. Those with ADD/ADHD and depression may or may not be hyperactive.
ADD/ADHD, DEPRESSION, AND THE BRAIN
ADD/ADHD brains work differently. Brain SPECT imaging scans have revealed that ADD/ADHD is associated with biological changes in the brain. When neurotypical people (those without ADD/ADHD) concentrate, blood flow increases to the prefrontal cortex, the area of the brain that controls focus, planning, judgment, empathy, and impulse control. However, in those with ADD/ADHD, scans reveal decreased activity in the prefrontal cortex during concentration. This physiological difference may explain why it is difficult for people with ADD/ADHD to focus. In fact, the harder they try to focus, the worse it gets.
Similarly, when people are depressed, SPECT scans reveal decreased activity in the prefrontal cortex (especially on the left side) at rest, although it improves with concentration—and increased deep limbic activity at rest and during concentration. The limbic system is the brain’s emotional center.
What’s more, a 2021 neuroimaging study has shown that both conditions are associated with dysregulation of the brain’s reward system. Dopamine, the neurochemical that drives motivation and plays a role in reward systems and moods is typically in short supply in people with ADD/ADHD. It’s not surprising then that research indicates those with the condition have a harder time realizing rewards and staying motivated. One study in the Journal of Clinical Psychology on college students with ADD/ADHD revealed that this dysfunction in reward responsivity is evident in both ADD/ADHD and depression (although not for hyperactive types).
UNTREATED ADD/ADHD AND DEPRESSION
There are reasons ADD/ADHD often goes undiagnosed and untreated. Unfortunately, the stereotype of ADD/ADHD to be a childhood affliction limited to hyperactive boys with poor impulse control causes other less obvious symptomology to fly under the radar. According to a 2016 paper in The ADHD Report the condition is likely underdiagnosed in girls because they more frequently exhibit inattentive symptoms, which are internalized rather than externalized and more difficult to catch.
Additionally, symptoms are misinterpreted in childhood, especially the ones having to do with focus and attention, distractibility, procrastination, and disorganization. Kids (and their parents) may simply believe they are not smart, lazy, or not trying hard enough. Many of those undiagnosed in childhood continue to struggle as adults. And adults are more prone to overlook these symptoms. In fact, the condition is so unrecognized in adults that research in the Journal of Psychiatric Research shows it’s usually the accompanying depression that gets people to seek treatment, not the ADD/ADHD.
UNDERSTAND THE SIGNS OF ADD/ADHD AND DEPRESSION
It’s important for parents and adults to understand the signs of both ADD/ADHD and depression and what the risk factors are for them occurring together. Getting the correct treatment for both conditions is essential.
Here are some risk factors to keep in mind:
Being female: Girls and women are more likely to have co-occurring ADD/ADHD and depression.
Inattentive ADD/ADHD type: Of the 7 types of ADHD, those with inattentive ADD/ADHD more frequently have depression.
The mental health of the mother: When a mother is depressed during pregnancy, she’s more likely to give birth to a child who will develop ADD/ADHD, depression, or both.
ADD/ADHD diagnosis in childhood: A childhood diagnosis of ADD/ADHD is associated with a greater risk of depression and suicidal ideation later in life.
Untreated ADD/ADHD: When people don’t get treatment for ADD/ADHD, they are more likely to suffer from depression due to issues such as a negative self-concept.
If you suspect you or a loved one may have undiagnosed or untreated ADD/ADHD and related depression, it is important to identify and address both conditions. With proper diagnoses, these brain-based disorders can be treated successfully.
ADD/ADHD, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. It’s bad enough that Alzheimer’s disease ravages a person’s memory. What’s even worse is that the disease is also associated with a number of psychological and behavioral symptoms that negatively impact quality of life. Research shows that an estimated 90% of people with dementia experience neuropsychiatric symptoms at some point in the progression of the disease. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
About 90% of people with dementia experience neuropsychiatric symptoms. In some cases, emotional and behavioral changes may be some of the first warning signs of Alzheimer’s disease.
MENTAL HEALTH SYMPTOMS LINKED TO ALZHEIMER’S DISEASE
According to decades of research, psychological and behavioral symptoms associated with Alzheimer’s disease include:
1. Anxiety
Symptoms of anxiety occur in about 40% of people with Alzheimer’s disease, according to a 2021 study in the Journal of Alzheimer’s Disease Reports. Anxiousness is frequently seen in the early stages of the disease when mild cognitive impairment surfaces. Experts agree that anxiety worsens cognitive impairment.
2. Apathy
A lack of enthusiasm or motivation is considered a core symptom in all stages of Alzheimer’s disease. People with the condition tend to have little interest in activities they once enjoyed. Apathy is also recognized as a symptom of depression, but it may occur without dysphoria in those with dementia.
3. Agitation
Approximately 30%-50% of people with Alzheimer’s experience verbal or physical agitation, according to findings in a study in Frontiers in Neurology. Agitation is characterized by restlessness, worries, and emotional distress.
4. Anger and aggression
People with Alzheimer’s may unpredictably lash out in anger. They may become verbally or physically aggressive, throwing things or swearing at caregivers or family members. This can be due to underlying confusion, frustration, side effects from medication, pain, or other issues related to the condition.
5. Depression
Depressive symptoms are frequently seen in people with cognitive impairment and the early stages of Alzheimer’s disease. A 2018 meta-analysis in the Journal of Clinical Psychiatry found that major depressive disorder is present in about 15% of those with Alzheimer’s. Too often, depression goes undetected as dementia causes a number of similar symptoms, such as difficulty concentrating, social withdrawal, apathy, and loss of interest in hobbies or activities they used to enjoy.
6. Psychosis
Psychotic symptoms in dementia include hallucinations, delusions, and paranoia. Hallucinations may involve seeing, hearing, feeling, or smelling things that aren’t really there. For example, they may think they see a loved one, such as a spouse or parent, who is deceased.
When a person with memory loss and confusion firmly believes something that is not real, it is called a delusion. While hallucinations are sensory in nature, delusions are not. Delusions can take the form of paranoia. Becoming suspicious that others are lying to them or conspiring against them is commonly seen in people with Alzheimer’s. Dementia sufferers who misplace items or forget where they put things may be fearful that their caregivers are stealing from them. If they fail to recognize caregivers or family members, they may believe these people are strangers trying to hurt them.
7. Sleep Problems
Sleep disturbances are common in people with Alzheimer’s and tend to get worse as the disease progresses. People may have trouble falling asleep or staying asleep and may experience increased daytime sleepiness. A lack of adequate rest can worsen symptoms of the disease as sleep is a critical component in the memory consolidation process.
WHAT CAUSES NEUROPSYCHIATRIC SYMPTOMS IN DEMENTIA?
For years, researchers have been trying to determine if the psychological and behavioral symptoms seen in people with Alzheimer’s are the result of changes in the brain or due to a reaction to cognitive impairment. We may have an answer thanks to a 2022 brain imaging study from Sweden. For this study, researchers followed 356 seniors aged 60 and over for 8 years, assessing cognitive function, biomarkers associated with Alzheimer’s disease, and psychological symptoms, such as anxiety and apathy.
Participants with elevated levels of the biomarkers linked to Alzheimer’s at the start of the study were at increased risk of developing anxiety and apathy. The study authors concluded that psychiatric symptoms are the result of the brain changes that occur in Alzheimer’s, which also affect both the memory centers and emotional centers of the brain.
THE LINK BETWEEN MENTAL HEALTH AND INCREASED RISK OF ALZHEIMER’S DISEASE
A growing body of scientific evidence also shows that mental health issues increase the risk of Alzheimer’s disease and other forms of memory loss. Findings in a 2017 study in the Journal of Alzheimer’s Disease show that having neuropsychiatric symptoms triples the risk of dementia. Other research shows that elderly people with anxiety and apathy may be at increased risk of developing the cognitive impairment seen in Alzheimer’s. Additional research points to untreated depression, bipolar disorder, schizophrenia, posttraumatic stress disorder (PTSD), ADD/ADHD, and sleep problems as risk factors for memory problems.
DIAGNOSING AND TREATING MEMORY PROBLEMS AND MENTAL HEALTH
Treating mental health and behavioral issues is critical if you want to save your mind. Getting an accurate diagnosis is the first step in the healing process. Because there are so many overlapping symptoms, functional brain SPECT imaging can be helpful in differentiating dementia from other issues, such as depression. In addition, assessing and treating all risk factors for memory loss is the best approach.
Memory loss, 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. Modern medicine is full of many miracles. But are antidepressants one of them? A growing body of evidence suggests the meds taken by millions of Americans may not be the solution depressed people want.
During the past century, we witnessed the eradication of some serious diseases, the development of cures for previously incurable illnesses, and medications to help manage the symptoms of what could otherwise be life-threatening conditions. Yet, despite the progress that has been made in numerous realms of the medical field, there has not been an equal degree of advancement in the treatments for mental health disorders, including depression.
Despite the progress that has been made in numerous realms of the medical field, there has not been an equal degree of advancement in the treatments for mental health disorders.
In the late 1980s, the now well-known antidepressant medication Prozac was introduced into our consumer consciousness because of its lower side effect profile and its reported ability to reduce symptoms. Following this, many other similar medications for depression cleared the FDA hurdles too, and launched the mind-drug revolution in the field of psychiatry. Since that time, prescriptions for antidepressants have been on the rise. Even before the COVID-19 pandemic exacerbated mental health issues for so many people, it’s estimated that more than 40 million people in the U.S. were taking an antidepressant.
HOW EFFECTIVE ARE ANTIDEPRESSANTS?
The theory behind the way these medications work is that they increase the availability of certain neurotransmitters in the brain—serotonin, norepinephrine, or dopamine—which are chemicals associated with our sense of well-being. Therefore, it would seem to make sense that antidepressants could potentially be the solution for anyone struggling with depression. Unfortunately, that is far from the reality of the response rate to them.
Although people struggling with severe depression often benefit more from antidepressants, scientific research has repeatedly found that the average rate of symptom remission from taking these medications hovers somewhere between 30% and 50%. Ironically, in many studies on depression, placebos (fake pills) have a 50% response rate as does psychotherapy.
An important reason why more people don’t get relief from antidepressants is that depression does not have a singular cause. There are numerous underlying factors that can lead to depressive symptoms, including:
In addition, symptoms of depression are linked to unhealthy lifestyle habits, such as a poor diet, overeating, smoking, addictions, and being physically inactive. Furthermore, depression frequently accompanies medical problems. A research study published in General Hospital Psychiatry looked at the data from 30,801 adults with chronic medical conditions, including high blood pressure, diabetes, and stroke, among others, and found that their risk for depression was 3 times higher than that of healthy control subjects.
ANTIDEPRESSANTS AREN’T THE ANSWER TO A BETTER QUALITY OF LIFE
A 2022 study in the journal PLoS One analyzed the data on more than 17 million people who had depression along with at least one medical condition. The researchers specifically looked at the differences in the mental and physical components of the health-related quality of life (HRQoL) between those who took antidepressants for their depression and those who did not.
In this study, the mental components of the HRQoL assessment measured each person’s social functioning, psychological distress, any role limitations from mental health problems, and a sense of well-being. The physical components they evaluated were energy level and fatigue, pain, overall health, and role limitations due to medical conditions. The researchers were surprised by what they found. Compared to the people not taking an antidepressant, those taking them had some mild improvements in some of their mental scores but had no significant improvement in their physical scores. In other words, antidepressants were not helping them have a better quality of life.
4 BASIC STRATEGIES TO GET HEALTHIER AND BOOST YOUR MOOD
Most people will agree that having a good quality of life is important on so many levels because of its direct impact on our mental health and physical well-being. It can help to provide us with a sense of purpose and meaning and feel connected to others—without which our lives can feel empty or insignificant. Because of this, it is vitally important to take preventative steps to protect your health as much as you can. And, even if you’ve been bad to your body and brain, you can choose to make positive changes now that will serve you well.
Some basic strategies to prioritize your overall health should include:
Getting an annual check-up and following your doctor’s recommendations for the treatment of any health problems. Ask your doctor to help you create a plan to overcome or best manage any medical concerns.
Switch from a high-fat, high-sugar diet to one that includes clean protein, low-glycemic carbs, healthy fats (like avocados), and plenty of fresh produce—research has found that the more daily servings (up to 8) of fruits and vegetables a person consumes, the better their mood is.
Get regular exercise. Physical activity is so important! If you’ve been a couch potato, start with a walk around the block and increase the minutes you walk each day. Gardening and housework count as physical activity too. Not only does exercise improve your fitness and help with weight management, it also boosts brain chemicals that improve your mood.
Manage your stress. Whether it’s with supportive counseling, meditation, yoga, tai chi, or learning to extinguish the automatic negative thoughts (ANTs) swirling around your mind, it’s critical to find a way to minimize your stress because it can be a big driver of health problems and depressive symptoms.
Getting control of your physical health is fundamental to not only having a better quality of life but also helping to keep psychiatric issues from holding you back. Change can be hard and giving up those bad habits can be a challenge, but you can do it. Start with one healthy thing at a time and notice that when you experience success with it you will be naturally motivated to keep going in the right direction.
As the saying goes, “Every journey begins with a single step.”
Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Are you lashing out at your spouse over every little thing? Are you feeling extra sensitive to critiques that are directed at you? Or is your significant other more irritable these days? Are you—or they—just being a jerk, or is something else coming between you? Science is pointing to COVID-19 as a possible culprit.
As if the list of COVID fallout consequences wasn’t already long enough, you can now add breakups, divorces, and relationship troubles. Being infected with COVID can wreak havoc with your love life or sour your relationships with your family and friends. However, people are largely unaware that lingering impacts of the infection could be the cause of friction in relationships.
People are largely unaware that lingering impacts of COVID-19 could be the cause of friction in relationships.
Emerging research shows that people who have had COVID, even mild cases of the infection, are at risk for lingering mental health issues. Anxiety, depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and sleep disturbances have all been noted among other psychiatric symptoms. All of these issues can have a negative impact on relationships.
Anxiety
When long COVID causes anxiousness it makes it hard for people to relax. It is also associated with being more sensitive to criticism as well as being more clingy and needy. People with anxiety are often conflict-avoidant, which means they may let small issues fester until they become insurmountable problems.
Relationship enhancers: If you are experiencing anxiety due to COVID, consider psychotherapy and anxiety-reduction strategies such as meditation and deep breathing. If a loved one is feeling anxious, take extra care to help them feel safe, valued, and loved. Find ways to help them relax—a shoulder rub, calming music, or time alone with a good book.
Depression
When people feel depressed after a bout with COVID, it can affect everyone around them. In relationships, they may focus on a loved one’s flaws, drag others down with their negativity, or hole up at home rather than going out to socialize. They also tend to take things the wrong way, so innocuous comments by a significant other can lead to misunderstandings or fights.
Relationship enhancers: Bright light therapy and supplements containing saffron can promote a more positive mood so you can both feel happier.
OCD
Long COVID symptoms associated with OCD include a need to have everything in its place, performing rituals (such as excessive hand washing), and having obsessive thoughts. These thoughts may center on worries that their partner no longer loves them, fears that there is something wrong in the relationship or doubts that the significant other is the right person. OCD can get in the way of a healthy sex life as people may have obsessions related to their partner’s hygiene or unwanted, disturbing sexual thoughts.
Relationship enhancers: Physical activity and complex carbohydrates boost serotonin production, which promotes better cognitive flexibility, can help.
PTSD
Having PTSD can make it hard to connect on an emotional level with others. Some people experiencing PTSD as a symptom of long COVID may clam up when uncomfortable feelings arise, essentially cutting themselves off from their loved ones. Intimacy can also be challenging for these people as they may feel emotionally detached.
Relationship enhancers: There is hope for people suffering from PTSD after COVID. Psychotherapy, as well as a therapy called EMDR (Eye Movement Desensitization and Reprocessing), can be helpful. Becoming aware of what triggers stressful feelings and using stress-relief techniques (such as deep-breathing exercises) can also promote relaxation and more openness to connecting with loved ones on an emotional level.
Sleep Disturbances
A lack of adequate sleep can make anyone feel irritated, foggy, and stressed. It’s like a recipe for unhappy relationships. People who aren’t sleeping well in the weeks or months following infection with COVID may be more likely to snap at others, forget appointments, or space out during conversations. In addition, when you aren’t well-rested it’s hard to feel sexy, which can drive a wedge between partners.
Relationship enhancers: Adopt a sleep hygiene routine to help establish better habits. Go to bed and get up at the same time each day, skip daytime naps, and keep your room cool.
COVID AND THE EMOTIONAL BRAIN
Brain imaging studies show that having COVID, even if it is a mild case, can promote inflammation in the brain. In particular, it appears to impact the emotional centers of the brain, leading to overactivity in these areas. Too much activity here is associated with issues like depression, anxiety, and negativity, which helps explain why some people are experiencing these symptoms after recovering from COVID.
Anxiety, depression, and other effects of long 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.
Americans are struggling with depression in greater numbers than ever before—roughly one in three of U.S. adults are experiencing depressive symptoms, up nearly three-fold since before the pandemic. If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
Most people are aware that chronic inflammation has been linked to a host of serious physical ailments such as heart disease, cancer, arthritis, pain syndromes, and gastrointestinal disorders. However, research is revealing that inflammation might be a contributing factor in a number of mental health disorders, including anxiety and depression.
The word inflammation comes from the Latin word inflammare, which means “to set on fire.” When inflammation is no longer a healthy immune response to an injury or foreign invaders, such as a splinter, virus, or bacterial infection, but instead becomes chronic, it’s like having a steady low-level fire throughout your body causing damage to organs and tissue—and that includes your brain.
In addition to depression, chronic inflammation has been shown to be associated with a wide range of neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease.
WHAT IS CHRONIC INFLAMMATION?
Inflammation plays a critical role in your immune system. When your body detects an injury or invading microbe, your immune system sends out its “first responders” or inflammatory cells and cytokines (substances that stimulate more inflammatory cells). This inflammatory response traps microbial invaders and other offending agents or starts healing injured tissue. Usually, after a few hours or a few days, the immune response downshifts back to neutral, and the inflammation subsides.
In some people, however, the inflammatory response doesn’t turn off—or it mistakes healthy tissue for a foreign invader and begins attacking it (an autoimmune response). This can lead to chronic inflammation.
There are a host of diet and lifestyle factors that can stoke the flames of inflammation. For example, a pro-inflammatory diet with too much sugar, refined carbohydrates, processed foods, too much omega-6 fats and not enough omega-3s, alcohol consumption, artificial sweeteners, fried foods, and chemicals can lead to chronic inflammation. Also, low vitamin D, exposure to environmental toxins, sleeplessness, chronic stress, childhood trauma, obesity, gum disease, prediabetes and diabetes, too much strenuous exercise, and smoking are some additional contributing factors.
THE LINK BETWEEN INFLAMMATION AND DEPRESSION
The link between systemic inflammation and depression is not exactly new.For example, it has been known for quite some time that depression is a side effect of drugs that purposefully increase inflammation, such as vaccinations or interferon that is used to treat hepatitis or certain types of cancer.
Conversely, some anti-inflammatory medications, such as ibuprofen or aspirin, and nutraceuticals, such as omega-3 fatty acids and curcumin, have been found to decrease depression in people who have evidence of persistent inflammation.
That said, in recent years, compelling research is providing more insight into how inflammation interacts with the brain, affecting mood.
Lack of motivation and the inability to feel pleasure often go hand and hand with depression. Those with major depressive disorder may find it hard to feel motivated to do anything at all. Because biomarkers of inflammation are reliably elevated in depressed patients, one study administered inflammatory stimuli in healthy subjects to see how it affected neural activity and dopamine release in the reward-related regions of the brain. The results showed reduced neural activity (low motivation) is associated with inflammatory biomarkers.
Similarly, another study showed an association between inflammation and the activation of parts of the brain that feel social rejection, fear, and threats.
One review study titled “Inflamed Moods: A Review of the Interactions Between Inflammation and Mood Disorders” found that pro-inflammatory cytokines had direct effects on levels of important mood neurotransmitters such as dopamine and serotonin, dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (typical in major depressive disorder), central nervous system function, impaired neuroplasticity, as well as structural and functional brain changes. Yet, more hopefully, the same review study noted that anti-inflammatory supplements (curcumin and omega-3 fatty acids) showed improved outcomes in mood disorder patients when used as an adjunct to conventional therapy, and it recommended further research.
HOW TO CALM INFLAMMATION AND BOOST MOOD
For many people who are experiencing depression, this link between inflammation and depression offers hope. Taking steps to ensure your body’s inflammation levels are in a healthy range could potentially help your mood. Here are 6 steps you can begin taking today.
1. Take a quality omega-3 supplement.
You can ask to get your omega-3 fatty acid levels checked at your next doctor’s visit with a simple blood test. Most people are deficient. A quality fish oil supplement will usually contain high levels of EPA and DHA. Studies show that having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. Research additionally shows that low levels of EPA and DHA are also linked to depression.
2. Improve your gut health.
Did you know that your gastrointestinal tract is lined with about 100 million neurons? It is, and they are in constant communication with your brain. It’s important to limit foods that disrupt your microbiome and cause inflammation as a result. Abstain from the inflammatory foods mentioned above and eat more fermented foods, which help to improve gut health and quell inflammation, as well as prebiotic foods (the foods that feed healthy gut microflora) such as garlic, leeks, onions, asparagus, bananas, and barley. Enjoy a diet filled with colorful organic fresh fruits (especially berries) and vegetables, lean antibiotic-free, grass-fed meats, healthy fats (from fish, avocado, nuts, and seeds), and low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
3. Reduce stress with relaxation.
Chronic stress causes inflammation in the body. Exercise, yoga, diaphragmatic breathing, hypnosis, and meditation have all been shown to reduce stress levels. Find something you enjoy and will do regularly to help you relax.
4. Practice good dental hygiene.
Surprisingly, gum or periodontal disease, an inflammatory condition, is linked to depression, according to research. Be sure you are brushing twice a day, flossing, and seeing the dentist for cleanings twice a year.
5. Get quality sleep.
Insomnia is linked to higher inflammation levels. Do everything you can to ensure you get 7-9 hours of quality sleep each night. Turn digital devices off an hour before bedtime, limit caffeine and alcohol intake (which can disrupt sleep), and have a calming routine before bed.
6. Reduce exposure to environmental toxins.
Environmental toxins are linked to inflammation. Avoid artificial sweeteners, dyes, and produce grown with pesticides. Use household cleaners that have fewer chemicals. Switch to personal care products without harsh chemicals, and that includes makeup!
Taking even a few of these steps can go a long way in calming the low-burning flame of inflammation, helping you to feel better mentally and emotionally.
Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Sleepless nights—we’ve all had them. Whether you feel like you’re buzzing at night and can’t fall asleep, you toss and turn all night, or you wake up at 2 a.m. and can’t get back to sleep for hours, a lack of sleep can make you feel miserable. If you have chronic insomnia, which affects approximately 1 in 10 adults according to statistics, it’s even worse. Any form of sleep disorder can leave you with a bad mood, anxiety, and brain fog.
To get the quality sleep you need, you first have to find out what’s causing your sleep issues. Is it something related to your physical health? Is it due to emotional issues? For many people, sleep problems are connected to both biological issues and psychological conditions. Learn the most common physical and emotional sleep stealers so you can overcome them to sleep better.
For many people, sleep problems are connected to both biological issues and psychological conditions.
Sleep issues are more common in people who have psychiatric disorders. Research shows that in more than 50% of cases, insomnia is linked to anxiety, depression, or stress. Some of the more common mental health conditions that are associated with sleep problems include the following:
Depression
Sleep problems are one of the symptoms of major depressive disorder. Depressed people may have trouble falling asleep or staying asleep, or they may feel overly fatigued during the day. Research shows that about 75% percent of people with depression also have insomnia. In some cases, they may sleep too much.
Anxiety
When you’re filled with fear, anxiousness, and worry, it’s no wonder it’s hard to get restful sleep. In fact, a 2020 study in Psychiatry Advisor shows that people with anxiety are 5 times more likely to have sleep disorders or insomnia.
Bipolar Disorder
Sleep disturbances are extremely common in people with bipolar disorder, a condition that is characterized by alternating periods of heightened moods and depressive symptoms. According to a 2016 study on the role of sleep in bipolar disorder, from 69% to 99% of people with the condition experience insomnia or feel a reduced need for sleep during manic episodes. During depressive episodes, disrupted sleep is more common as well as hypersomnia, which affects an estimated 38% to 78% of those with bipolar disorder.
ADD/ADHD
Having attention-deficit disorder (ADD), or attention-deficit hyperactivity disorder (ADHD) as it is more commonly called, increases the likelihood of experiencing sleep issues. Findings from a 2018 study show that 25% to 50% of people with the condition report troubled sleep.
BIOLOGICAL CAUSES OF SLEEP ISSUES
Numerous physical conditions can interfere with a good night’s rest. Some of the most common biological causes of sleep disturbances include the following:
Sleep Apnea
Affecting an estimated 22 million Americans, sleep apnea interrupts breathing for short periods throughout the night, robbing you of restful sleep and leaving you feeling fatigued, forgetful, and unfocused the following day.
Restless Leg Syndrome
One of the most common sleep and movement disorders, this condition causes uncomfortable feelings in the legs and an uncontrollable need to move them to calm those sensations. Affecting an estimated 5% to 10% of adults, this condition typically occurs while a person is at rest and becomes most severe at night during sleep. This makes it difficult to fall asleep and stay asleep.
Thyroid Imbalances
Having thyroid imbalances such as hypothyroidism, which affects about 5% of the US population, or hyperthyroidism, which affects about 1% of Americans, can cause sleep problems. A 2021 study shows that over 66% of people with hyperthyroidism have trouble falling asleep, and those with hypothyroidism have lower sleep duration.
Hormonal Issues
Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life.
Congestive Heart Failure
Research shows that people with heart failure often experience sleep apnea, leg twitching, or orthopnea (paroxysmal nocturnal dyspnea), which is a shortness of breath that causes periodic awakenings during sleep.
Chronic Pain
When your body aches due to arthritis, headaches, or past injuries, it can lead to long-term sleep deprivation. Unfortunately, the lack of quality sleep increases pain susceptibility, creating a vicious cycle. An estimated 50% to 80% of people living with chronic pain suffer from some form of sleep disruption, according to the Psychiatric Times.
Dementia
Research shows that about 25% of people with dementia experience sleep issues. For example, people with Alzheimer’s disease “sundown,” or rev up at night and wander.
Acid Reflux
Gastroesophageal reflux disease (GERD), also known as acid reflux, affects an estimated 1 in 5 American adults and can interfere with sleep. Experiencing heartburn, indigestion, or vomit rising up in your throat can wake you during the night.
Enlarged Prostate Gland
Having an enlarged prostate gland, also known as benign prostatic hyperplasia, interrupts sleep due to an urgent need to use the restroom multiple times during the night.
Medications and Substances
Certain medications—including stimulants, beta-blockers, and nasal decongestants—and foods, such as caffeine, can contribute to sleep disturbances.
TREATING BIOLOGICAL AND PSYCHOLOGICAL CAUSES OF SLEEP PROBLEMS
To get more restful sleep, it’s important to address any underlying physical or psychiatric issues. Taking care of your overall health and well-being will enhance your sleep, which in turn, will improve your life.
Sleep disorders, as well as the mental health issues that contribute to them, 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 888-288-9834or visit our contact page here. Are you a few months post-COVID-19 infection, but you can’t seem to shake your low mood? Are you struggling with anxious thoughts and/or having trouble sleeping too much or too little? These are a few of the hallmark symptoms of depression. Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.
Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.
It’s understandable that COVID-19 patients may experience lingering depression following infection, especially if their case was severe or required hospitalization. Depression and/or anxiety could result from the unique circumstances surrounding having COVID-19, such as prolonged isolation, the trauma of hospitalization, stigma from having contracted the illness, and possible employment loss and financial burdens.
Yet, surprisingly, a significant number of people—even those who had mild or moderate cases—are experiencing ongoing depressive symptoms, anxious feelings, and even post-traumatic stress disorder (PTSD) several months out from initial infection. Indeed, depression and anxiety are among a number of symptoms reported in cases of long COVID, when patients continue to be affected by the virus months after initial infection.
POST-COVID DEPRESSION RESEARCH
Researchers began taking note of post-COVID depression in 2020. A July 2020 study published online in Brain Behavioral Immunology examined the mental health of hundreds of patients post-COVID. It found that 31% of patients self-rated in the psychopathological range for depression, and 42 % for anxiety—in addition to significant numbers also rating for PTSD, obsessive-compulsive disorder (OCD) symptoms, and insomnia. Curiously, there was one commonality to most all of the cases: systemic inflammation. Specifically, the study notes that “baseline systemic immune-inflammation index (SII), which reflects the immune response and systemic inflammation were positively associated with scores of depression and anxiety at follow-up.”
In March of 2021, another larger study published in JAMA Network Open surveyed more than 3900 individuals with prior COVID-19 illness between May 2020 and January 2021. It found that 52.4% of participants met the criteria for symptoms of major depressive disorder about 3 months post-COVID.
Among the most recent research, a December 2021 review analyzed research from 8 different studies on post-COVID depression and found that patients less severely affected by COVID experienced more depression later. In one study from the review, patients mildly affected by COVID-19 reported a greater frequency of depressive symptoms than patients critically affected (22% vs 10%) 13 weeks after onset of symptoms. The study also recognized the role inflammation may play in post-COVID depression, noting that some of its reviewed research showed that COVID-19 induces a hyperinflammatory state, which may cause persistent low-grade inflammation.
A link between inflammation and depression has already been well established, although it is not fully understood. Research has found that pro-inflammatory cytokines affect levels of serotonin (the key hormone that stabilizes our mood, feelings of well-being, and happiness), dysfunction of the hypothalamic-pituitary–adrenal axis (which often occurs with depression), self-regulation, the central nervous system, neuroplasticity, and brain function. In addition to inflammation, COVID-19 affects the brain in other ways that can influence mood.
MOOD AND OVERACTIVITY IN THE LIMBIC SYSTEM
The brain SPECT imaging work at Amen Clinics shows how COVID-19 can negatively impact the brain. SPECT is a well-studied brain imaging technology that measures blood flow and activity in the brain. SPECT scans of patients at Amen Clinics taken before being infected with COVID-19 and then again months after testing positive for the virus reveal a dramatic increase in activity in the brain’s limbic system or emotional centers. Overactivity in this area is associated with a greater risk of depression, as well as anxiety, OCD, and PTSD.
The activity observed in the limbic system appears to align with theories about how the coronavirus may interact with the brain and nervous system. Because most all coronaviruses affect the nose, neuroscientists believe they may reach the brain by efficiently traveling up the olfactory nerve. One study suggests that mood, anxiety, and olfactory dysfunction in COVID‐19 patients may indicate evidence of central nervous system involvement. It has been theorized that the olfactory nerve or other cranial nerves, may be the virus’ springboard to the brain’s limbic system, which as we now know, is the brain’s emotional center from which depression and anxiety disorders may spring.
Research is continuing and more understanding of how COVID-19 interacts with the brain and the nervous system will be revealed. In the meantime, there’s hope for long COVID patients, experiencing depression and anxiety. Here are 5 things you can do to calm limbic activity, quell inflammation, and help you feel better.
5 WAYS TO COMBAT DEPRESSION POST-COVID
1. Consider nutritional supplements.
Consider taking calming and anti-inflammatory nutraceuticals such as high-absorption curcumin, GABA, theanine, vitamin D, vitamin C in higher doses, quercetin, zinc, magnesium, and omega-3s. Low-dose aspirin may help quell inflammation too, but be sure to discuss it and any supplement regimen with your healthcare provider first!
2. Engage in movement or physical exercise.
When you are feeling depressed, exercise may seem like a tall order. Any kind of movement is good for calming your brain and boosting your mental well-being. Start by simply walking around your home and/or doing some simple stretches. If you can work up to some physical exercise, even better. Research shows that physical exercise can be as effective as an antidepressant!
3. Cultivate calming practices and get restful sleep.
Diaphragmatic breathing, meditation, infrared sauna therapy, hypnosis, and hyperbaric oxygen therapy are all great ways to calm the limbic system. If you’re having trouble sleeping, turn off your digital at least an hour before bedtime, since they stimulate the brain. Try reading a paper book instead.
4. Eat a clean, healthy diet.
Avoid caffeine, excessive alcohol, sugar, and inflammatory foods. Instead, eat a clean and healthy diet, filled with colorful anti-inflammatory fruits and vegetables, healthy fats, and lean proteins. Organic berries, leafy greens, avocado, nuts and seeds, and fatty fish are all great choices. Choose low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
5. Kill the Automatic Negative Thoughts (ANTs).
In order to reduce depression, anxiety, and negative thinking, you need to work on disciplining your mind to get rid of the ANTs. Our thoughts tell us things that are not true, a lot. Don’t believe them! Learn to replace stressful thoughts with more constructive, calming ones.
If you are a COVID long-hauler experiencing depressive symptoms, practicing any of these tips will help you to move in a more positive direction.
Post-COVID depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Depression has been called the silent killer, but certain foods and beverages can be working just as stealthily to worsen the symptoms of this potentially deadly disorder. Research has demonstrated how diet can create negative or positive impacts on mental health. Unfortunately, the typical American diet has been known to exacerbate everything from anxiety to autism. With over 7% of the adult population suffering from depression, it’s important to know which foods can help fight this common disorder—and which to avoid. Here’s a quick look at some of the worst offenders.
With over 7% of the adult population suffering from depression, it’s important to know which foods can help fight this common disorder—and which to avoid.
Common vegetable oils, including canola, corn, safflower, and soy, contain higher levels of omega-6 fatty acids, which have been associated with inflammation, depressive disorder, memory issues, and a decline in cognitive function, including Alzheimer’s. As a 2007 study published in Psychosomatic Medicine found, diets high in omega-6 to omega-3 polyunsaturated fatty acid ratios may lead to enhanced risk for both depression and inflammatory diseases. The reasons for this may be evolutionary. Research suggests that as early humans evolved, they ate a diet with an almost equal ratio of omega-6 to omega-3, but in our industrialized society, omega-6 intake (from foods like vegetable oils) far surpasses omega-3 intake. This significant imbalance means that the brain does not obtain the fuel it needs to function optimally, leading to issues like depression.
2. Trans Fats
Trans fats came under fire in the U.S. after the turn of the millennium, and for good reason. Though the FDA banned trans fats in 2015, giving manufacturers a few years to comply, food labeling can be misleading, as trans fats contain less than 0.5 grams can be expressed as “0 grams.” These fats are found in partially hydrogenated oils—still found in many processed convenience foods, like store-bought baked goods, microwave popcorn, frozen pizza, fried foods, margarine, and more. In addition to their well-publicized negative health effects, such as rising levels of “bad cholesterol,” trans fats have also been linked to depressive symptoms. Multiple studies have shown that trans fats cause inflammation and therefore have a negative effect on mental well-being.
3. Alcohol
Though many Americans reach for booze to self-medicate in the face of everything from clinical depression to short-term stresses, alcohol ultimately makes people feel worse, not better. In addition to its dehydrating nature, unpleasant behavioral side effects, and alarming consequences for the brain, alcohol can actually increase depressive symptoms and suicidal thoughts. A 2019 report in Alcohol Research noted that psychiatric disorders, including anxiety and mood disorders, commonly co-occur with alcohol use disorder (AUD), with depressive disorders being the most common. What’s more, when both depression and AUD are present, both the symptoms and prognosis are worse—including a greater risk of suicidal behavior.
4. Meat Alternatives
Adopting a vegetarian diet sounds like a good idea for one’s personal health and the health of the planet, but there are potential downsides. A 2021 study published in the Journal of Affective Disorders explained that, among almost 50,000 participants, vegetarians tallied higher depression scores. One of the researchers detailed in Psychology Today several possible reasons for the link, suggesting that depressive symptoms may precede this dietary choice and not the other way around. Regardless, when vegetarians and flexitarians alike decide to replace their former go-to proteins with highly processed meat alternatives, it’s important to scan labels to understand what’s actually inside that protein replacement. Or try filling your plate with whole foods like vegetables, grains, and healthy fats, and, if you must, make meat alternatives an occasional indulgence.
5. High-Glycemic Foods
Eating a diet chock full of foods with a high glycemic index, such as sweetened drinks, processed meats, and processed baked goods, has been linked to a greater risk of depression through various research, including a 2015 study in the American Journal of Clinical Nutrition. Collecting and analyzing data from almost 70,000 women with no history of mental health disorders (including depression) or substance abuse, they found that those eating a high-glycemic diet, with high levels of refined carbs, had an increased risk of depression. Interestingly, after the study’s 3-year period, researchers concluded that added sugars, not total sugars or total carbohydrates, were strongly associated with the onset of depression.
6. Toxic Fish
Research shows that mercury can contribute to a surprising array of health complications, including neurological, immune, cardiac, reproductive, and even genetic disorders. While fish are often considered healthy choices for their rich omega-3 content, some varieties of fish contain dangerously high levels of mercury, and exposure to heavy metals has been linked to depression, anxiety, Alzheimer’s, Parkinson’s, autism, and lupus, among other health concerns. Here’s a general rule of thumb: The larger the fish, the higher the mercury content, so choose smaller types. Organizations like Seafood Watch and the FDA can help with providing safe recommendations.
7. Artificial Sweeteners
Sugar substitutes may offer up low- and no-calorie alternatives, but they’re often accompanied by their own health-damaging baggage. For example, a 2018 study noted that aspartame (found in brands like NutraSweet and Equal) has been associated with depression, anxiety, irritable moods, insomnia, and a range of other neurophysiological issues. Furthermore, aspartame, as well as saccharine (found in Sweet’N Low) and sucralose (sold as Splenda), can help create high insulin levels, which are associated with a higher risk for depression.
8. Gluten
While sensitivities to gluten, including celiac disease, have been tied to mood disorders, studies show that nixing gluten can offer mental health benefits for individuals with these concerns. Research in Psychiatric Quarterly has linked these sensitivities to depression, mood disorders, anxiety disorders, ADHD, and other issues. However, a 2018 review of 13 studies on gluten and mood symptoms found that adopting a gluten-free diet significantly improved depressive symptoms—and therefore may be one helpful strategy for treating mood disorders in those with such sensitivities.
9. Pesticide-Laden Produce
Pesticides, applied in agriculture to keep pests like insects and mold from destroying crops, have been associated with everything from cancer and hormone disruption to cognitive and behavioral problems, according to the Environmental Working Group. Therefore, a review published in the International Journal of Hygiene and Environmental Health aimed to examine the findings that stated high pesticide exposure correlates with a greater risk for psychiatric disorders and suicidal behavior. The authors found that multiple studies noted increased suicide rates in areas with intensive pesticide use while working in agriculture seems to create a higher suicide risk, versus other occupations. To help minimize pesticide exposure, wash produce thoroughly before eating and choose organic when possible.
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, 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.
