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Content updated from previous publish date. Attention deficit/hyperactivity disorder (ADHD), also called attention deficit disorder (ADDD) is a national health crisis that continues to grow. Even though it is now being diagnosed more frequently than ever, it remains one of the most misunderstood, misdiagnosed, and incorrectly treated illnesses of our day. Prescription medication is the traditional default treatment for ADD/ADHD, but it is NOT the only treatment. There are many ways to manage this condition without medication. Here are 5 natural solutions for ADD/ADHD you need to know. Prescription medication is the traditional default treatment for ADD/ADHD, but it is NOT the only treatment. There are many ways to manage this condition without medication.
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THE PROBLEM WITH ADD/ADHD MEDICATIONS

Medication is one of the most common treatment methods for people with ADD/ADHD. About 62% of kids ages 2-17 with ADD/ADHD take medication for the condition, according to statistics in a 2018 study. Among adults with ADHD, the rate of those taking medication hovers around 33%. Kids and adults are often put on powerful stimulant medications in short office visits without any biological information. While medication may help some people with the condition, it doesn’t help everyone, and it can make some people worse. Taking medication for a mental health issue such as ADD/ADHD should never be the first or only thing you do. Healing ADD/ADHD requires a more comprehensive approach that includes a host of natural solutions.

ADD/ADHD TREATMENT WITHOUT MEDICATION

Here are 5 effective interventions that can help ADD symptoms without using medication:

1. Neurofeedback

Neurofeedback is a specialized treatment that uses advanced computer technology to help balance and optimize the brain. During each session, you (or your child) play a video game using just your brain. It’s a fun, interactive, and engaging treatment that helps strengthen and retrain the brain to achieve a healthier, more focused state. Using real-time displays of brain activity, neurofeedback for ADD/ADHD helps you learn how to regulate your own brain function.

2. Nutrition

A nutritional intervention can be especially helpful for those with ADD/ADHD. A higher-protein, lower-carbohydrate diet that is relatively high in healthy fats can be beneficial in reducing symptoms. This diet has a stabilizing effect on blood sugar levels and helps with both energy levels and concentration. Unfortunately, the Standard American Diet is filled with some of the worst foods for ADD/ADHD. Many popular food items, including high-glycemic snacks and treats lower dopamine levels in the brain and make it harder to concentrate. Dopamine is typically low in people with ADD/ADHD and eating foods that decrease it further can have a negative impact on symptoms.

3. Ask Yourself, “Then What?”

For anyone with ADD/ADHD, the two most important words in the English language are: “Then what?” In other words, “If I do this, then what will happen?” and “If I say this, then what will happen?” For example, “When I eat 3 chocolate doughnuts, skip the gym, get really drunk on the weekends, or call my husband a jerk, then what will happen? Do any of these behaviors help me achieve what I want for my life or help me with my goals?” Clearly, they do not! According to research in the book The Longevity Project, the people who live longest and achieve great success are the most conscientious. They know what they want and then they act in consistent ways over time to get it. This can be a unique challenge for those with ADD/ADHD because they often struggle with impulse control. Put up these two words where you can see them every day: Then what? and practice using them.

4. Exercise

Physical activity increases blood flow to all parts of the body, including the prefrontal cortex in the brain, which is particularly beneficial to those with ADD/ADHD. In people without ADD/ADHD, concentration typically increases blood flow and activity in the prefrontal cortex. However, the brain SPECT imaging work at Amen Clinics shows that when people with this condition try to concentrate, activity in this area of the brain decreases, making it harder to stay focused. Exercise also increases the availability of serotonin in the brain, which has a tendency to calm hyperactivity. At Amen Clinics, the psychiatrists have seen a direct relationship between the level of exercise a person gets and the severity of their ADD/ADHD symptoms. In general, aerobic exercises that get the heart pumping and cause you to break a sweat are best for people with ADD/ADHD. Play a recreational sport like table tennis, basketball, or pickleball. Swim, ride a bike (always wear a helmet to protect your brain), or simply walk at a fast pace for 30 to 45 minutes 4-7 days a week.

5. Meditation

Decades of research have shown that meditation can calm stress, enhance brain function, and benefit those with ADD/ADHD. Learning to meditate is easy—even kids can do it. Whether at home or at work, find a quiet spot where you can sit comfortably, then gently close your eyes and focus on your breathing. When your thoughts drift away (which they will), simply draw your attention back to your breathing. Start with just a few minutes and work up to 10, 15, or 20 minutes if you can. Make a meditation practice part of your life and watch your brain function improve.

FINDING NATURAL SOLUTIONS FOR YOUR ADD/ADHD TYPE

Did you know that ADD/ADHD is not just a single and simple disorder? The brain-imaging work at Amen Clinics—more than 225,000 brain scans—has helped identify 7 types of ADD/ADHD. Each type has unique symptoms and requires a targeted treatment plan. Giving everybody with ADD/ADHD the same treatments invites failure and frustration. Knowing your type (or your child’s type) is critical to finding the natural solutions that work most effectively for you. ADD/ADHD 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. Content updated from previous publish date. Do you have one of the estimated 1 in 36 children in the U.S. who are diagnosed with autism spectrum disorder (ASD)? If you’re the parent of a child with ASD, you know that an autism diagnosis is life-changing for your child, for you, and for your entire family. Autism is associated with deficits in social skills, communication, and the ability to form and maintain friendships. Kids with autism may have rigid thinking, may be hypersensitive to sensory stimuli, and may have limited interests. This can change the family dynamic and create unexpected challenges for parents and siblings. This blog will help you understand the latest science on what causes autism and how can you manage it. If you’re the parent of a child with ASD, you know that an autism diagnosis is life-changing for your child, for you, and for your entire family.
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WHAT IS AUTISM SPECTRUM DISORDER?

ASD is a neurodevelopmental disorder that affects a person’s behaviors and ability to communicate, learn, and relate to others. Autism is not one single thing; it has many faces. Just look at a classroom full of autistic children, and you will see that they are not all alike. In about one-third of kids with autism, it is common to experience normal development in the first year of life and then to regress in the second year of life.

WHAT CAUSES AUTISM SPECTRUM DISORDER?

Scientists have yet to pinpoint a specific cause for autism, however, they have discovered numerous contributing factors. The scientific community continues to search for causes of autism and may find additional contributing factors in the future.

THE CONNECTION BETWEEN FOOD AND AUTISM SYMPTOMS

Food can play a critical role in the severity of autism symptoms. Processed foods that are full of preservatives, pesticides, artificial colors and flavorings, and other chemicals may contribute to autism and can exacerbate ASD symptoms, according to a 2019 study. Foods that lack fiber promote the overgrowth of destructive bacteria, which may influence behavior. On the other hand, emerging research shows that consuming organic foods that are high in fiber and healthy fats may help. Some foods can make autism worse. For example, many children with autism may have a sensitivity to gluten and dairy, which can trigger immune responses associated with autoimmune disorders. Removing dairy and wheat products from the diet can significantly reduce GI problems and other symptoms.

IMPROVING SOCIAL SKILLS IN AUTISM

Children with ASD have difficulty with social skills, and as a result, they are more likely to be bullied in school. They tend to be sensitive to scents, noise, bright lights, and powerful emotions. To help manage these issues, follow these tips:

IMPROVING QUALITY OF LIFE IN AUTISTIC CHILDREN

Remember that managing autism symptoms is a daily practice that requires consistent effort. By following these strategies on a regular basis, you may be able to help your autistic child experience significant improvements in their everyday life. Autism, ADD/ADHD, and other brain-based 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. Most people know that consuming excess sugar is not good for health. However, a new study indicates the negative health effects of added sugars are even worse than previously thought. Indeed, the new study, published in the BMJ, one of the world’s most respected medical journals, provides evidence of 45 adverse health effects linked to high consumption of added sugars. Is your sugar habit setting you up for physical and mental health problems? The findings from this study, based on a total of 8,601 studies, underscore the importance of maintaining a low-sugar diet. This is especially true when you consider that Americans consume an average of 17 teaspoons of added sugar every day! Here’s a closer look at the study findings, and what you can do to reduce your added sugar intake. A new study provides evidence of 45 adverse health effects linked to high consumption of added sugars. The findings were based on the review of 73 meta-analyses – which altogether included 8,601 studies.
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WHAT ARE ADDED SUGARS?

The BMJ study findings were based on research that examined the health effects of free sugars, also called added sugars. The terms are synonymous and refer to sugar sweeteners that are added during the processing of foods. Examples of foods with added sugars are sugar-sweetened beverages, desserts, baked goods, candy, cereals, crackers, snack foods, sauces, condiments, yogurts, and not-so-healthy “nutrition” bars. Added sugars may include white sugar (table sugar) from sugar cane, or sucrose, as well as sugar cane’s many variations (brown sugar, confectioners’ sugar, raw sugar, evaporated cane juice, etc.).  According to the  U.S. Food and Drug Administration (FDA), added sugars may also include: They do not include sugars naturally found in dairy and structurally whole fruits and vegetables.

NEGATIVE HEALTH EFFECTS ASSOCIATED WITH ADDED SUGARS

The BMJ review found that excess sugar consumption is associated with dozens of harmful health effects, which have been grouped into 5 main categories here:

1. Metabolic Effects

Added sugar tends to spike blood sugar levels, and frequently elevated blood sugar levels are not good for metabolism. The review found added sugar associated with changes in body mass index in children, both short- and long-term changes in body weight, obesity in children and adults, and fat accumulation in the liver and muscles. Added sugar consumption was also linked to higher low-density lipoprotein (LDL) cholesterol, higher levels of uric acid, and increased risk of type 2 diabetes, autoimmune diabetes, and gout. Perhaps most concerning, free sugar consumption was linked to an increased risk of metabolic syndrome, which is a cluster of conditions that occur simultaneously, increasing the risk of heart disease, stroke, and type 2 diabetes.

2. Heart Disease

Many people typically think of saturated fat as the food to avoid to maintain a healthy heart. However, when it comes to heart health, new research suggests that sugar is even worse than unhealthy fats. Sugar consumption tends to promote oxidative stress and inflammation in the body, which can have negative consequences for heart health. In fact, the American Heart Association recommends limiting added sugar intake for this very reason. According to the BMJ study’s findings, too much dietary added sugar is associated with increased risk for heart attacks, coronary heart disease, cardiovascular disease (CVD), and CVD mortality. It can also contribute to unhealthy blood pressure levels and stroke. In contrast, a non-sugar diet (meaning no added sugars) was associated with a lower incidence of CVD and stroke. Some of the research reviewed suggested that for every additional 8 ounces of sugar-sweetened beverages consumed per day, there was a 17% higher risk of coronary heart disease.

3. Cancer

As oxidative stress, inflammation, and cancer are strongly linked, according to research, it makes sense that too much pro-inflammatory added sugars in the diet is associated with cancer as well. The BMJ findings showed free sugar consumption linked to an increased risk of liver cancer, prostate cancer, pancreatic cancer, and breast cancer (and breast cancer mortality)—as well as overall cancer and cancer mortality. Some evidence, albeit not strong, suggested that for every additional 25 grams of fructose consumed per day, there was a 22% higher risk of pancreatic cancer. The researchers suggested that the impact of dietary sugars on obesity might, in part, explain the link to cancer risk. Decades of research point to obesity as a strong risk factor for a number of cancers. Similarly, high blood sugar levels are strongly linked to type 2 diabetes, which may play a role in the development of cancers of the breast, prostate, liver, bladder, and endometrium. The researchers also noted that consuming excessively added fructose can lead to a disturbance in gut microflora and damage to the intestinal wall. This can lead to metabolic toxins, inflammation, and lipid accumulation, potentially leading to the development of colorectal cancer.

4. Neuropsychiatric Conditions

The study also examined the effects of sugar on mental health, which revealed a link to depression, attention-deficit/hyperactivity disorder (ADHD), and addiction-like behavior. In one of the reviewed studies, when animal subjects were fed a high-fructose diet, they displayed anxious and depressive behaviors. Additionally, one of the reviewed articles showed an association between increased sugar-sweetened beverages and total sugar consumption with an increased risk of ADHD, also known as attention-deficit disorder (ADD). Here at Amen Clinics, we’ve previously reported that sugar acts like a drug by activating the reward centers of the brain and triggering the release of dopamine, which makes you feel good and compels you to eat more. Indeed, the BMJ study reviewed animal research indicating a link between sugar consumption and the activation of the dopaminergic reward system. The evidence suggested sugar dependence is similar to addiction to morphine or cocaine!

5. Other Negative Health Effects and Other Factors Linked to Added Sugar

There were many other negative health associations with added sugar consumption in the study, including higher incidence of dental caries and erosion, bone mineral density loss, non-alcoholic fatty liver disease, asthma, and all-cause mortality. All of these ill health effects are observed associations, not conclusive evidence. It’s important to keep in mind that high-sugar consumption may indicate an overall unhealthy diet and lifestyle, which may factor into negative health outcomes.

HOW TO REDUCE ADDED SUGAR INTAKE

The researchers recommend reducing the consumption of free sugars or added sugars to less than 25 grams of sugar a day (about 6 teaspoons a day) and restricting sugar-sweetened beverages to less than one serving (about 6 to 12 ounces) a week to reduce the ill health effects of sugar. Here’s how you can get started:
  1. Read labels: Increase your awareness of what you put in your body by reading nutrition labels on all packaged foods.
  2. Consume foods that support healthy blood sugar levels: Committing to a no-sugar diet (or a low-sugar diet under 25 grams per day) helps avoid blood sugar spikes and crashes.
Some blood-sugar-lowering foods include broccoli, kale, avocado, apples, okra, flaxseeds, chia seeds, kimchi, sauerkraut, and citrus fruits. Additional foods that may help control blood sugar include seafood, pumpkin seeds, nuts, berries, kefir, yogurt, oats, beans and lentils, and eggs. An added benefit, these foods are brain healthy too!
  1. Create new habits: Instead of drinking sugar-sweetened beverages, choose an herbal tea or green iced tea, plain water and lemon, or a stevia-sweetened beverage. Save sugary desserts for rare occasions only, instead opting for whole fruit or unsweetened frozen fruit for dessert. Fresh berries, a few apple slices, or a little dried fruit in moderation can be very satisfying. Add a few nuts or a serving of unsweetened yogurt to balance the natural sugars in the fruit and keep blood sugar levels steady.
Taking these small actions on a daily basis will go a long way in protecting yourself against the harmful effects of too much added sugar. Diet-related health problems and 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. The human gut has been called the “second brain,” and its network is similarly complex. More than 100 million neurons in the gut communicate with the brain (a system known as the gut-brain axis) and influence health or illness. We know that gut health impacts a wide variety of physical processes in the body—it’s been studied for its influence on everything from autism to anxiety. Does it also play a role in Alzheimer’s disease?

GUT BASICS

The gut is heavily involved in human immunity, as the gut houses trillions of beneficial microorganisms designed to fend off disease. This communication is also why maintaining a healthier gut may play a role in combating serious mental health issues like depression. On the other hand, an unhealthy gut can lead to chronic conditions throughout the body, such as autoimmune diseases, anxiety, and ADD/ADHD. This occurs when numbers of “bad” bacteria (pathogens) in the gut are elevated; generally, a ratio of 85% good bacteria to 15% pathogens is recommended. When the latter level creeps up—a fluctuation that can occur for many reasons, such as medications, stress, illness, aging, and poor diet—an imbalance called dysbiosis takes place, and infections and diseases are more likely to occur. Given the strong link between the gut and the brain, it’s not surprising that researchers are finding that gut dysbiosis may be involved in the development of Alzheimer’s disease. Given the strong link between the gut and the brain, it's not surprising that researchers are finding that gut dysbiosis may be involved in the development of Alzheimer's disease.
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THE LINK BETWEEN ALZHEIMER’S DISEASE AND THE GUT

The Alzheimer’s Association reports that 6.7 million Americans (a number expected to almost double by 2050) are currently living with Alzheimer’s, the most common form of dementia. Alzheimer’s is a degenerative brain disease that leads to diminished memory, thinking, and reasoning skills, as well as personality and mood changes. While there may be a genetic component to developing Alzheimer’s, it’s also impacted by lifestyle choices, such as diet (some researchers have even called Alzheimer’s “type 3 diabetes”) and exercise. The body, of course, hosts a complex web of interactions and systems that all influence each other. We’ve noted that the gut impacts so many areas of the body (including mental health) due to its link to the immune system and the gut-brain axis. Furthermore, mental health conditions increase the risk of dementia, including Alzheimer’s. With no cure yet for this type of dementia, scientists are looking at the link between dysbiosis and the onset of Alzheimer’s to determine possible treatment options. One study published in 2021 examined changes in patient’s gut microbiota, as well as the roles and mechanisms of gut pathogens in Alzheimer’s, seeking potential therapies that center around these microbiota. The researchers concluded, “There is no doubt that gut dysbiosis plays a vital role in modulating the microbiota-gut-brain axis and actively participates” in the development of Alzheimer’s disease. Certain bacteria are believed to be associated with the disease and play a role in affecting brain function; they may foster Alzheimer’s development in a number of ways, including through neuroinflammation, dysregulation of neurotransmitters, and oxidative stress. But the researchers also admitted that additional studies would be needed to learn more about this relationship on the path toward developing methods to prevent or treat the disease. Another 2021 study came to similar conclusions as it looked at the emerging role of gut microbiota when it comes to modulating neuroinflammation and neurodegeneration, especially as it relates to Alzheimer’s. Noting that dysbiosis can create leaky gut and inflammation within the body, the research team hypothesized that this chain reaction could influence cognitive impairment, thanks to connections between the neural, immune, endocrine, and metabolic pathways. Finally, a 2022 study on mice also confirmed that the gut microbiome likely “contributes to pathologies…and that dysbiosis of the human microbiome might be a risk factor” for Alzheimer’s. Though these links point to the potential for future treatments, the study also admitted that exact definitions remain murky. For example, even the term “gut dysbiosis” is a general one, without a precise definition—and, likewise, the concept of a healthy microbiome may vary greatly between humans and other animals, among different individuals, or even within the same individual at different stages.

WILL THE GUT POINT THE WAY TO NEW ALZHEIMER’S TREATMENTS?

In a 2022 study, additional researchers noted a “close relationship between gut microbiota composition…and AD onset, usually derived from neuroinflammation caused by bacteria products or bacterial brain migration,” which is a normal process that occurs in order to help the brain form and develop synapses, as well as to influence mood and cognition. Because nutrition is so important in helping to modulate gut microbiota, the study looked at different diets and their potential impact on Alzheimer’s. For example, a diet rich in polyphenols (antioxidant compounds found in berries, dark chocolate, tea, olive oils, and some herbs and spices) has been associated with a positive influence on microbiota. Other solutions, such as the implementation of vitamin supplements, probiotics, and prebiotics, are still being studied, along with dietary changes, to determine if or how they improve gut health, with the goal of preventing or treating Alzheimer’s. Another study from 2022 that noted a genetic link between gut disorders and Alzheimer’s stumbled upon a related finding—that elevated levels of cholesterol may increase the risk of both. The team of researchers explained that “high cholesterol can transfer into the central nervous system, resulting in abnormal cholesterol metabolism in the brain,” while other evidence suggests that “abnormal blood lipids may be caused or made worse by gut bacteria,” and elevated cholesterol has been associated with “brain degeneration and subsequent cognitive impairment.” This leads to the question of whether lowering too-high cholesterol can lead to more positive outcomes for Alzheimer’s.

ALZHEIMER’S, GUT-BRAIN HEALTH, AND OUR AGING POPULATION

People are living longer now than ever before. Of course, that’s a good thing, driven by medical advancements and technology. But it also places greater importance on taking care of our bodies—especially our brains—from the earliest age possible, so that we can enjoy our later years as much as our youth. Cognitive decline not only interferes with our ability to perform daily life tasks; it affects our relationships and interactions with the world around us and ultimately has the power to completely change us. Many people assume that brain-related decline is just a normal part of life, but it doesn’t have to be. It simply underlines how crucial it is for us to take steps every day toward better brain health. That includes everything from avoiding brain injuries and toxic substances like cigarettes and alcohol to eating a healthy diet. It also means considering early screening—such as neuropsychological testing and brain SPECT imaging—if you have a genetic predisposition for Alzheimer’s or if you’re concerned about your memory. As scientists continue to gather an increasing body of knowledge about the brain-gut axis and its impact on Alzheimer’s, you can start creating your own mechanisms of protection and prevention to encourage better brain outcomes well into your later years. Memory loss, cognitive decline, 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. If you think Alzheimer’s disease—one of the most dreaded and devastating illnesses—is an untreatable neurological condition, think again. A growing body of research suggests that there may be a link between diet and Alzheimer’s disease. In fact, studies show that consuming certain foods and types of diets are associated with increased risk for Alzheimer’s, while other foods and eating habits can improve brain health and reduce the risk of developing Alzheimer’s disease. In this blog, we will explore the connection between diet and Alzheimer’s disease and introduce you to 6 foods to avoid and 5 foods to include to enhance brain health and memory. Studies show that consuming certain foods and types of diets are associated with an increased risk for Alzheimer’s, while other foods and eating habits can improve brain health and reduce the risk of developing Alzheimer's disease.
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WHAT IS ALZHEIMER’S DISEASE?

Alzheimer’s disease, the most common form of dementia, is a progressive neurodegenerative disorder that is associated with cognitive decline and memory loss. More than 6 million Americans are currently living with Alzheimer’s, and experts predict that number will increase nearly threefold by 2050. Many people believe Alzheimer’s disease is genetic and that if you have the genes associated with increased risk for Alzheimer’s, you’re doomed to develop the disease. This is not true. Although there is a genetic component to the condition, your lifestyle also plays a role in your level of risk. In fact, emerging research shows that Alzheimer’s is a lifestyle disease, similar to type 2 diabetes or heart disease. This means your every day habits can either increase or decrease your risk of developing the condition whether or not you have a genetic predisposition.

HOW IS DIET LINKED TO ALZHEIMER’S DISEASE?

One of the most important lifestyle factors impacting the risk for Alzheimer’s disease is diet. Eating the wrong foods raises your risk while consuming brain-healthy foods lowers it. Every day, you can make a choice to eat foods that put your memory at risk or that protect it. It’s up to you. Recent studies suggest that our diet may be a key factor in preventing the onset of Alzheimer’s disease. An “Alzheimer’s prevention diet” or “memory diet” may have an impact on the biological mechanisms that underlie Alzheimer’s, such as oxidative stress and inflammation. Additionally, this type of diet may reduce other risk factors for Alzheimer’s, such as diabetes, obesity, and heart disease. Furthermore, research is beginning to focus on the connection between the gut and aging-related processes that are linked to Alzheimer’s. For example, a 2022 study shows that gut dysbiosis has been linked to pathologies seen in Alzheimer’s disease and may be a risk factor for the condition. In contrast, another study published in 2022 found that diets that support the gut microbiota provide protective benefits against the development of Alzheimer’s.

6 FOODS THAT INCREASE THE RISK OF ALZHEIMER’S DISEASE

1. High-fat dairy

To protect your memory, eliminate ice cream, whipped cream, cheese, half and half, butter, and other fat-laden dairy products. High-fat dairy was associated with an increased risk of cognitive decline and Alzheimer’s disease in a study in the Archives of Neurology.

2. Processed meat

Ditch the hot dogs, salami, and sausages. A 2021 study in the American Journal of Clinical Nutrition found that eating just 25 grams of processed meats each day was linked to a 52% increase in the risk of Alzheimer’s disease and a 44% uptick in the risk of developing any form of dementia.

3. High-glycemic foods

Love those pretzels, cookies, or cakes? They don’t love you or your memory! In a study from researchers at the Mayo Clinic, individuals who consumed a diet high in refined carbohydrates—such as foods like breakfast cereal, white bread, pasta, potatoes, and white rice—had a 400 percent increased risk of developing Alzheimer’s disease.

4. High-sugar foods

Consuming sugary fares like candy, cupcakes, or sweetened sodas or energy drinks can rob you of your memory. Research in a 2022 issue of Nutritional Neuroscience concluded that excessive intake of sugar significantly increases the risk of Alzheimer’s in older women. Eating just an additional 10 grams of sugar per day (about 2.4 teaspoons) was associated with a 30-40% increased risk for Alzheimer’s.

5. Trans fats

These unhealthy fats can be memory killers. According to a 2019 study in the journal Neurology, people with higher blood levels of trans fats are 52%-74% more likely to develop Alzheimer’s disease or other dementias compared with those who had the lowest levels. Artificial trans fats are banned in the U.S., but they used to be commonly found in fried foods, pie crusts, crackers, margarine, and more. Some foods may still contain trace amounts of these bad fats, so it’s best to avoid ultra-processed foods.

6. Excessive alcohol

Many people drink to celebrate life—weddings, graduations, job promotions—but there’s nothing to celebrate when it comes to the connection between excessive drinking and Alzheimer’s. In fact, one study in The Lancet concluded that heavy drinking is the single biggest modifiable risk factor for all forms of dementia, including Alzheimer’s disease. This 2019 analysis of over 1 million people reported that heavy alcohol use is also linked to early-onset forms of the disease, which is when the disease affects people before the age of 65.

5 FOODS TO EAT TO HELP PREVENT ALZHEIMER’S DISEASE

1. Leafy greens

Fuel up on kale, spinach, Swiss chard, mustard greens, collard greens, and more. A 2018 study in Neurology found that consumption of these healthy greens was associated with a slower rate of cognitive decline.

2. Berries

Include blueberries, strawberries, and other berries in your diet. Research in the Annals of Neurology shows that berries high in flavonoids, especially anthocyanidins, enhance cognition and slow the rate of cognitive decline.

3. Fish

Eating fish that is high in omega-3 fatty acids may be beneficial in the prevention of dementias, such as Alzheimer’s disease. Numerous studies have found that people who eat the most fish have lower risks for cognitive decline compared with those who eat the least amount of fish.

4. Nuts

Want a snack that can help protect your brain? Reach for a few walnuts, macadamia nuts, or almonds. One study found that nuts are part of a healthy diet that can reduce the risk of cognitive decline and Alzheimer’s disease.

5. Extra-virgin olive oil

When you’re looking for salad dressing, sprinkle some extra-virgin olive oil (EVOO) on your greens. Researchers from Spain found that consumption of EVOO was associated with improved cognitive function in individuals at risk for Alzheimer’s disease. If you want to protect your memory and lower your risk for Alzheimer’s disease and other dementias, eat a diet that is filled with brain-healthy foods. If you’re having memory issues or have noticed a cognitive decline, get an evaluation to assess your memory and determine the root cause. Brain SPECT imaging is a powerful neuroimaging tool that can help identify brain patterns seen in Alzheimer’s disease. Memory loss 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. Do you feel confused, unclear, forgetful, fatigued, or have a hard time multitasking? It could be brain fog, which isn’t considered a medical condition but rather a symptom of other issues, such as cognitive dysfunction, which affects about 600 million people worldwide. Brain fog has been in the news recently as it is a common symptom of long COVID, but that’s not the only reason people experience it. Other causes of mental fuzziness aren’t talked about as much but have the same impact on day-to-day life. In this blog, you’ll discover 12 causes of brain fog and 12 brain fog remedies that can help you clear the fog. Brain fog has a variety of causes—obesity, depression, stress, food allergies, hormonal imbalances. Getting to the root cause can help you find solutions and climb out of this state of confusion, haziness, and lack of clarity.
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12 CAUSES OF BRAIN FOG

1. Obesity

It is common knowledge that obesity increases the risk of type 2 diabetes, high blood pressure, joint issues, and heart disease. Did you know it can negatively impact your brain health too? Inflammation is a major factor associated with obesity and is directly linked to brain fog. A 2015 study published in Frontiers in Neuroscience reviewed the connection between mast cells, which play a role in how fat is metabolized. This relationship can impact inflammation in the brain, resulting in brain fog. Clear the Fog: Learn to love foods that love you back. Adopt a brain-healthy diet that supports cognition—think fish high in omega-3 fatty acids (salmon), protein for better focus, berries, and nuts.

2. Stress

Life changes, whether exciting or difficult can cause stress, overwhelming the brain and leading to the fuzzy thinking and dullness associated with brain fog. If you’re undergoing intense change or dealing with a traumatic situation, you might struggle with symptoms of brain fog. If the stress you’re under requires you to make important decisions, you might have a harder time doing so. Research shows that chronic stress results in reduced blood flow to the brain, which contributes to brain fog and other adverse symptoms. Clear the Fog: Reduce stress with relaxation techniques like deep breathing and meditation.

3. Untreated depression

Depression is strongly associated with memory loss, which is considered a common brain fog issue. Untreated depression can also result in fatigue, confusion, and an inability to focus—all of which are also linked to brain fog. Because the cognitive effects of depression are so far-reaching, it is imperative to seek help from a mental health professional with a brain health specialty. Clear the fog: Discover which type of depression you have so you can get treatment targeted to your needs.

4. Hormonal imbalances

Brain fog and hormone issues go hand-in-hand. Hormonal causes of brain fog include hypothyroidism, perimenopause/menopause, and abnormal cortisol levels. Brain fog can be so extreme when hormonally related that it’s not uncommon for people to think they have early-onset Alzheimer’s disease and get tested for memory loss. Clear the Fog: Have your healthcare provider check your hormone levels and balance them if necessary.

5. ADD/ADHD

Lack of focus, being easily distracted, and having trouble concentrating are all symptoms of ADD/ADHD that can contribute to brain fog. A study in Frontiers in Psychiatry found that people with ADD/ADHD have higher levels of cytokines, which have an inflammatory effect on the brain. A spike in cytokines can interfere with your working memory, slow your reaction time, and cause brain fog. Clear the Fog: Find out which of the 7 types of ADD/ADHD you have and look for natural solutions to help and take medication if necessary.

6. Food allergies

Your diet can either make you feel focused and sharp or slow and sluggish. A study published in Behavioural Brain Research found a correlation between food allergies and cognitive impairment, including brain fog. More mile food sensitivities and food intolerances can also mess with your brain. The typical American diet is riddled with commonly allergenic foods such as gluten, corn, soy, sugar, dairy, and food additives and dyes. Clear the Fog: Eliminate potential food allergens for 30 days and see if your foggy thinking improves.

7. Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) has a host of symptoms involving digestive issues, sore lymph nodes, muscle weakness, food allergies, and irregular heartbeat. Another challenge of the condition is brain fog and overall difficulty with information processing, attention, and working memory. Clear the Fog: Seek treatment for CFS from an integrative or functional medicine physician.

8. Long COVID

According to the World Health Organization, people suffering from long COVID have symptoms such as fatigue, shortness of breath, chest pain, loss of smell and taste, muscle aches, depression, and anxiety. In a 2022 study, 71 percent of participants reported brain fog as a symptom of long COVID, and it is one of the top three symptoms including fatigue and shortness of breath. Clear the Fog: Get on a brain-healthy program to help combat long COVID and its symptoms.

9. Early-onset Alzheimer’s disease

Mild cognitive impairment (MPI) found in early-onset Alzheimer’s is different from brain fog but might feel similar. Keep in mind the distinction is that dementia symptoms include memory loss that is more profound than the mental cloudiness seen with brain fog, and as Alzheimer’s progresses will interfere dramatically with everyday life. Clear the Fog: Get screened to rule out Alzheimer’s disease if more pronounced memory loss is a factor.

10. Medications

The blood-brain barrier weakens as we age, which can allow medications to seep into the brain. Over-the-counter and prescription medications that can cause brain fog include pain relievers, sleep aids, anti-anxiety drugs such as benzodiazepines, antidepressants, high blood pressure medication, allergy medication, and drugs that lower cholesterol (statins). Clear the Fog: Check your medicine cabinet to see if you are taking anything that may interfere with cognitive function and talk to your doctor about it.

11. Sleep issues

There’s no way around it: we need our sleep. Without it, every aspect of life suffers. The idea that you can “get away with” a few hours of sleep every night or interrupted sleep is just not true. Lack of sleep – even one night – can cause brain fog and a host of other symptoms. Chronic lack of sleep is another source of inflammation that can wreak havoc on cognition. Clear the Fog: Make sleep a priority in your life. Set a sleep schedule and stick with it, even on weekends.

12. Inflammation

The connection between brain inflammation and cognitive dysfunction is found throughout research on brain fog and applies to ADD/ADHD as well as obesity, depression, long COVID, anxiety, food allergies, sleep issues, and other causes listed here. A study conducted in 2021 found that even low levels of chronic neuroinflammation can have an impact on clear thinking and result in chronic brain fog. Clear the Fog: Consider taking anti-inflammatory supplements, such as fish oil, curcumin, and probiotics. Given the wide range of issues that cause brain fog, it’s crucial to seek professional help to find what’s at the root of your problems. Brain fog, memory problems, 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.   Having low levels of certain key nutrients can compromise your brain function, disturb your mood, impact your energy levels, and affect your overall well-being. The following 7 nutrients are commonly below what’s considered to be “adequate intake” in many people and correcting them could make a marked difference in how you think, feel, and operate in the world.   Adequate magnesium helps to calm anxious feelings and stress, and this essential mineral is also known to balance the pleasure centers of the brain, which can help decrease cravings.
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SIGNS OF 7 COMMON NUTRIENT DEFICIENCIES (AND HOW TO FIX THEM NATURALLY)

1. Vitamin B12: Fatigue, shortness of breath, headaches, impaired brain function

It’s all too common for Americans to have inadequate levels of a number of B complex vitamins, including vitamin B12 (cobalamin). Vitamin B12 is found in sufficient amounts only in animal foods (excepting certain seaweeds). Hence, 80–90% of vegetarians and vegans may be deficient in vitamin B12, research indicates. Additionally, more than 20% of older adults may have low levels of this vitamin as absorption decreases with age, studies have found. Low B12 can lead to what is called vitamin B12 deficiency anemia, a condition characterized by lower levels of red blood cells, which are essential for carrying oxygen throughout your body. This can cause fatigue, paleness, shortness of breath, headaches, or dizziness. Other symptoms include impaired brain and nervous system function, as well as elevated homocysteine levels – a risk factor for heart disease, dementia, and stroke. Optimize your nutrient levels naturally: You can boost your vitamin B12 levels by eating shellfish (clams and oysters), organ meats (liver), meat, eggs, and milk products.

2. Vitamin B9: Poor cognitive function, memory problems, depression

Better known as folic acid or folate, vitamin B9 tends to run low in young women of childbearing age and non-Hispanic black women, research shows. Folate deficiency increases the risk of neural tube defects, making it very important for pregnant women. Adequate amounts of folic acid is needed for healthy nervous system function at all ages, research shows. Low levels of folic acid can negatively affect cognitive function (memory, understanding, and judgment), especially in older people. Deficiency is associated with depression and dementia. Low folate, like low B12, can lead to anemia too. Optimize your nutrient levels naturally: Increase your folate by consuming fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.

3. Vitamin B6: Mood changes, fatigue, tingling

Also known as pyridoxine, vitamin B6 is a cofactor for about 150 reactions that regulate the metabolism of sugars, fats, proteins, DNA, and neurotransmitters – including serotonin, GABA, epinephrine, and norepinephrine – making it really important for healthy brain and nervous system function. A Tufts University study found inadequate vitamin B6 levels common among women of reproductive age – especially those who use or have used oral contraceptives. Low vitamin B6 is usually associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid, research has found. Vitamin B6 is needed for the production of hemoglobin, the compound in red blood cells that transports oxygen and carbon dioxide, and helps increase the amount of oxygen carried in your blood, which helps reduce fatigue. It helps maintain a healthy immune system and calms anxiety. Signs of low B6 include mood changes, fatigue, weak immunity, skin rashes, cracked and sore lips, a sore, glossy tongue, high homocysteine levels, seizures, and tingling or pain in the hands and feet. Optimize your nutrient levels naturally: Increase vitamin B6 levels by consuming skinless roasted turkey breast, fish, beef liver and other organ meats, potatoes, and other starchy vegetables, and bananas (other than citrus).

4. Vitamin D: Low moods, memory problems, muscle weakness

Vitamin D is essential for brain health, mood, memory, immune, and skin health. Remarkably, vitamin D receptors are present in nearly every tissue and cell in the body. Known as the “sunshine” vitamin, vitamin D is synthesized in the skin with exposure to sunlight. Low levels are prevalent among Americans. The National Institutes of Health estimates about 42% of people in the U.S. may be deficient in vitamin D. A National Health and Nutrition Examination Survey estimates 94.3% of the U.S. population does not even meet the daily requirement for vitamin D. Low levels of vitamin D are, in part, due to Americans spending more time indoors and wearing sunscreen outdoors. Deficiency is higher in the winter months when there’s less available light in the Northern Hemisphere. Also, dietary sources of vitamin D are quite limited. Vitamin D activates receptors on neurons in areas that are critical to the regulation of behavior, and it serves to protect the brain with its antioxidant and anti-inflammatory properties. Suboptimal levels of vitamin D are associated with depression, bipolar disorder, and memory problems, including Alzheimer’s disease. Vitamin D is also essential for ensuring normal calcium absorption and maintenance of healthy calcium levels in the body. Signs of vitamin D deficiency may include muscle weakness, bone loss, and an increased risk of fractures. Children may experience growth delays and soft bones. Low vitamin D may also compromise immune function and increase the risk of cancer, research shows. Optimize your nutrient levels naturally: The richest food sources of vitamin D are cod liver oil, fatty fish, and egg yolks. Supplementation is likely required, and it is wise to consult your medical doctor to determine how much you need to take.

5. Magnesium: Stress, anxiousness, irritability, muscle weakness

Magnesium is needed for more than 300 biochemical reactions in the body. It is truly essential to good health, yet research shows around 70% of the U.S. population under 71, and roughly 80% over 71 years old, don’t consume enough. Low levels of magnesium, over time, are associated with a number of health issues, including high blood pressure, atherosclerosis, cardiac arrhythmias, as well as stroke, blood sugar problems, changes in lipid metabolism, and metabolic syndrome, according to research. Magnesium plays a significant role in your brain health, mood, energy, and nervous system. Lack of magnesium is linked to depression and neuropsychiatric conditions. Research shows adequate magnesium helps to calm anxious feelings and stress, and this essential mineral is also known to balance the pleasure centers of the brain, which can help decrease cravings, research suggests. Magnesium also plays a vital role in energy production and aids in the uptake of calcium and potassium. Irritability and nervousness can result from low levels of magnesium. Taking a magnesium supplement can sometimes help to boost mood and improve muscle weakness. One study found that when combined with vitamin B6, magnesium has been shown to calm hyperactivity in children with ADHD. In addition to diet-restricted magnesium deficiency, deficiency may be caused by disease, drug use, or poor digestive function, according to research. Studies point to a number of common symptoms with severe magnesium deficiency including abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, and migraines. Deficiency is also associated with nausea and loss of appetite. Optimize your nutrient levels naturally: Ensure ample magnesium intake by consuming whole grains, nuts, dark chocolate, and dark green leafy vegetables. 

6. Iron: Fatigue, weakness, impaired brain function

Iron deficiency is the world’s most common nutritional deficiency, affecting roughly 10 million people in the U.S., according to one estimate – and most often young children, menstruating women, and pregnant women. What is considered low iron is currently being debated, but as much as 30% of both women and children in the U.S. may be considered iron-deficient under new thresholds being considered, research says. A 2021 Journal of Nutrition study documented a drop in iron levels in both men (6.6%) and women (9.5%) in the U.S. from 1999 to 2018 attributed to dietary shifts such as less consumption of red meat. Iron is a major component of red blood cells, where it binds with hemoglobin and does the important task of bringing oxygen to your cells. Our bodies obtain iron from our diet, and there are two forms: Heme iron and non-heme iron. Heme iron comes from animal sources, especially red meat. It is very well absorbed. Non-heme iron is found in both animal and plant foods and is not absorbed as well as heme iron. Vegetarians are more likely to be iron deficient than non-vegetarians, research has found, likely because they consume mostly non-heme iron. Low levels of iron frequently lead to anemia, which is when your red blood cell levels and your blood’s ability to carry oxygen decrease. Typical symptoms include fatigue, weakness, compromised immune response, and impaired brain function. Iron is critical to brain development and cognitive function. Some research has found that too little or too much iron in the blood can disrupt healthy nervous system function leading to memory problems and attention and behavioral issues – all associated with brain fog. This vital mineral is involved in many fundamental processes in the brain including, of course, oxygen transportation, but also with DNA, myelin, and neurotransmitter synthesis. It’s also required for mitochondrial respiration and neurotransmitter metabolism. Low iron is associated with anxiety, depressive symptoms, and other psychiatric disorders, as well as sleep disorders, according to research. Optimize your nutrient levels naturally: Increase your intake of heme iron by eating lean red meat, fish, and poultry. Or consume rich sources of non-heme iron such as beans, dark chocolate, lentils, spinach, potato with skin, nuts, and seeds, or enriched bread, rice, or breakfast cereals.

7. Calcium: Stress, anxiousness, negative moods, brain fog

Calcium mineralizes bones and teeth – especially during growth spurts, and plays a crucial role in bone maintenance. It is also essential for every cell in your body and is a signalizing molecule as well. Without calcium, your nerves, muscles, and heart would not function. Your body expertly regulates calcium, storing any excess in bones. If you are lacking in calcium intake, it will draw on this stored calcium. Osteoporosis, characterized by softer and more fragile bones, is the most common symptom of calcium deficiency. The National Health and Nutrition Examination Survey found that 44.1% of the U.S. population (age 4 and up) do not meet the daily requirement for calcium, and flagged the low consumption as a health concern. In addition to playing a critical role in bone health, calcium signals control blood flow in the brain. Healthy blood flow is necessary for every area of brain health. It helps to regulate several neuronal functions, including neurotransmitter synthesis and release, and neuronal excitability. Calcium also plays a role in long-term processes, such as memory. Lower calcium intake is associated with higher perceived stress and higher levels of negative mental health states, such as anxiety and negative mood, according to a 2022 study. Fatigue, body aches, low mood, poor oral health, muscle pain and spasms, brain fog, dizziness, cognitive issues, abnormal heart rhythm, tingling or numbness, and even seizures can be symptomatic of low calcium. Optimize your nutrient levels naturally: In addition to consuming dairy products, eat salmon, sardines (with bones), kale, collards, broccoli, bok choy, almonds, and sesame seeds to boost your calcium levels.

EAT TO FUEL YOUR BRAIN AND BODY

The Linus Pauling Institute reports that nutrient deficiencies are largely due to poor intake of nutrient-rich fruits, vegetables, whole grains, and dairy. Your brain and overall well-being depend on getting adequate nutrients, so feed your brain and body the foods you need. Or consider nutritional supplements to help optimize your levels. Nutritional deficiencies are related to many mental health issues that 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. Content updated from previous publish date. Are you one of those people who can’t resist ordering dessert when the restaurant staff brings the dessert tray to your table? Do you get intense urges to snack on something sweet or salty when the clock hits 3 p.m.? Do you reflexively grab a candy bar while in the checkout line at the grocery store? Why is it so hard for some of us to resist cravings? It depends on how your brain functions.   Low blood sugar levels can make you feel hungry, irritable, or anxious—all of which make you more likely to make poor food choices.
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CRAVINGS AND THE BRAIN

Cravings involve several brain circuits and neurotransmitters, including: When activity in the PFC is healthy, these brain systems and neurotransmitters work together to help you fight off cravings. However, if there is low activity in the PFC, it can allow the pleasure and emotional centers to hijack your brain and drive you to cave to cravings. If you routinely give in to your urges to snack on unhealthy fare, you can learn to fight back and regain control of your brain with the following 5 tips.

5 BRAIN-BASED TIPS TO CONQUER CRAVINGS

1. Keep your blood sugar balanced.

Low blood sugar levels are associated with lower overall brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake. Low brain activity here means more cravings and more bad decisions. Low blood sugar levels can make you feel hungry, irritable, or anxious—all of which make you more likely to make poor food choices. A study in the Journal of Personality and Social Psychology outlines the critical nature of blood sugar levels and self-control. They write that self-control failures are more likely to occur when glucose is low. Restoring glucose to a sufficient level typically improves impulse control. Conquer Cravings: To balance blood sugar levels, eat smaller meals with protein throughout the day. In addition, avoid alcohol because it reduces glucose throughout the brain and body and impairs many forms of self-control.

2. Decrease consumption of artificial sweeteners.

If you really want to decrease your cravings, you must get rid of the artificial sweeteners in your diet. You may think of these sweeteners as “free” because they have no calories, but they can be up to 600 times sweeter than sugar, which means they may activate the appetite centers of the brain making you crave even more food and more sugar. Conquer Cravings: Ditch the diet sodas that are full of artificial sweeteners and stick with water infused with lemons, limes, or cucumbers. In addition, eliminate packaged sugar-free snacks, yogurt, and other fare that are usually made with artificial sweeteners and other no-good-for-you stuff.

3. Manage your stress.

Chronic stress has been associated with increased appetite and cravings for sugary, fatty fare. It is also linked to abdominal obesity, low energy, poor concentration, elevated cholesterol levels, heart disease, and hypertension, as well as an increased risk for anxiety and depression. Conquer Cravings: To decrease your cravings, get on a daily stress-management program that includes meditation or prayer, deep-breathing exercises, and calming supplements (such as GABA and magnesium).

4. Get moving.

Scientific research has found that physical activity can cut cravings whether you crave sugary or salty snacks. A study in the journal Appetite showed that cravings for chocolate decreased following a 15-minute brisk walk. And findings from a 2022 animal study show that acute high-intensity interval training curbs cravings for high-fat foods. In this study, rats on a month-long diet that did intense exercise were better able to resist cues for yummy high-fat food pellets. Think of it as the equivalent of being able to drive past a doughnut shop or pizza parlor without being tempted to pull the car over and indulge. Conquer Cravings: Instead of immediately giving in to your cravings or focusing on how much you want something, get moving if possible. Go for a brisk walk outside. And consider starting an exercise routine that includes high-intensity interval training. However, be sure to check with your physician before starting any exercise program.

5. Get adequate sleep.

Have you ever noticed that after a night with almost no sleep, you wake up ravenously hungry and want to eat anything and everything in sight? That is because lack of sleep increases food cravings. Research shows that lack of sleep causes changes in the brain associated with an increased desire for high-calorie foods. An expanding body of scientific evidence has shown that the less sleep you get, the more cravings you have, the more calories you eat, the more belly fat you have, and the higher your BMI. Conquer Cravings: Make sleep a priority and aim for 7-8 hours each night. If you have trouble sleeping, develop a nightly routine that promotes rest. For example, turn off all tech devices at least an hour before bedtime, sip a cup of warm chamomile tea, and consider supplements such as melatonin, magnesium, GABA, l-theanine, 5-HTP, and vitamin B6.

CALMING CRAVINGS

With these tips, you can learn to calm cravings. The more times you say no to them, the easier it will become to resist the temptation to give in. 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 888-288-9834 or visit our contact page here. Perhaps the biggest mistake emotional overeaters make is failing to manage their fluctuating emotions as carefully as they do their careers or physical health. Luckily, there’s a shorthand you can rely on whenever you’re seized with an urge to overeat. Just remember to HALT: Don’t get too hungry, angry, lonely, or tired. This simple and powerful acronym is used in addiction recovery centers the world over, but HALT is not just for addicts. It’s for anyone looking to eat less, and more healthfully, by eating more consciously. One simple and powerful acronym—HALT—can help anyone eat less, and more healthfully. Just don’t get too hungry, angry, lonely, or tired.
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It’s a fail-safe remedy for helping navigate the constant flux of life. New babies, job opportunities and losses, accidents and sickness, and our ever-changing hormonal states send our emotions into overdrive on a regular basis.

HALT: DON’T GET TOO HUNGRY

Let’s start with the danger of becoming too hungry. Blood sugar levels drop when you go too long between meals or snacks. In response, your levels of anger and irritation rise in lockstep. Lower blood sugar means your brain is starving and, consequently, exhibits lowered overall activity. This depleted state opens the door to impulsive behavior and cravings. The remedy here is simple: bring healthy snacks with you and don’t go long between meals. Start your day with a healthy breakfast and then prepare your snacks ahead of time. After your nutritional breakfast, eat modest-sized meals throughout the day. As a result, you’ll be less tempted to slake your hunger with unhealthy choices such as desserts and sugary drinks. With planning you have the ability to stabilize your blood sugar and, as you do, you won’t be thrown by emotional overeating. To help even out your blood sugar and tamp down cravings, evidence suggests that taking the supplements chromium and alpha-lipoic acid also can help.

HALT: DON’T GET TOO ANGRY

Excess anger also can send you to the fridge or through the drive-in. When hit with a flash of it, see if you can exit stage left to walk around the block or hit the gym, tennis court, or yoga class. Moving our bodies is one of the most effective means of processing this high-handed and difficult emotion. Other strategies include writing or typing out the reasons you are angry on paper or on your computer. Externalizing feelings of rage allows us to get a better view of them. When they are not rampaging around our heads, unexpressed and unexamined, we can see them with some helpful detachment. “I hate my job and I’m going to quit.” With these words on paper, we can take a moment to ask ourselves the question, “Is this true?” Maybe, after some reflection, we only hate our jobs occasionally and don’t really want to resign. Other helpful actions include meditation—often just a minute or two will do the trick—and deep breathing. Taking air into your lungs, slowly, for about 10 deep breaths following a provocation often will alter your state. All these actions enable you to process your anger, instead of letting it have its way with you. Afterward, you’ll be better able to find a calm and direct manner of expressing yourself. Anger requires responsible expression. It should not be left to fester, which will only lead to more problems.

HALT: DON’T GET TOO LONELY. 

There’s never been a better time to build and bolster your social life with networks of supportive people. Online Meetup groups allow us to readily connect with people with shared interests, ranging from hiking to cooking to reading and an endless array of activities. Many virtual addiction recovery meetings convene on almost an hourly basis, as often as 24 hours a day, online and over phone lines. In-person meetings gather daily and in the evenings. Planning ahead to see friends and loved ones allows you to ensure you rarely face a solitary upcoming weekend, week, or month. This kind of preparation can help sustain you in ways that sudden food binges never will. But failing to see other people, in whichever way you prefer, can leave you prey to the temptation to fill that social void with still-more-empty calories. Plan ahead, to be both social and slim.

HALT: DON’T GET TOO TIRED

Running ourselves ragged almost seems to be in vogue. If you find yourself telling everyone how busy you are, take note and consider slowing down. Not sleeping enough wears out the emotional centers of the brain, leaving them 60% more reactive to negative stimuli, according to one 2007 study. The less sleep you have the less capable you are of gracefully handling stressful stimuli. As fatigue sets in, we steadily lose our ability to make good decisions. Judges are more likely to grant parole to prisoners earlier in the day, before lunchtime, after which point fatigue sets in, one study found. The risk of setting someone free on parole appears too high after judges lose their early-morning capacity for discernment, causing them to default to the safest societal choice: to deny parole. As the judges may or may not know, poor sleep inhibits brain function, leading to poor decision-making. It also leads people to eat more unhealthy carbohydrates.

MAKE NOT ONE, BUT FOUR SEPARATE HALT PLANS

At Amen Clinics, we urge our patients to write out four separate plans, titled, “My don’t get too hungry plan,” “My don’t get too angry plan,” etc. For each, make a list of what you will do to keep yourself safe from each of these unhealthy states. Drinking warm almond milk with stevia before bed to aid sleep, while listening to soothing music might go on one list. Grabbing an easy bag of healthy snacks—such as apples and nuts—might go on another. The lists need not be long. Write down about 5 strategies for each. Put each list in notes mode or into a file folder on your mobile phone and when you feel your hunger, anger, loneliness, or fatigue rising, refer to each. Take action to address your emotions first and your healthy eating is more likely to take care of itself. Emotional issues, anger, sleep disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Because it is widely available and socially acceptable, it’s easy to overlook the increased risk even moderate alcohol consumption can pose for disease, injury, and mortality. Yet, alcohol is the third-leading preventable cause of death in the United States! A November 2022 U.S. Centers for Disease Control and Prevention (CDC) brief alarmingly reported that alcohol-induced deaths jumped a whopping 26% between 2019 and 2020. The truth is alcohol kills, sometimes quickly, but more often slowly – in the following ways. The truth is alcohol kills, sometimes quickly, but more often slowly.
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9 WAYS ALCOHOL SLOWLY KILLS YOU

1. Degrades Your Heart Health

Most of us know that heavy drinking is not good for our hearts. Indeed, the CDC reports that heavy drinking can cause heart disease, but what if you enjoy a glass of wine several times a week? It now appears that all types of drinking alcohol, even moderate drinking, may be associated with an increased risk for heart disease, according to a study from 2022 on habitual alcohol use and cardiovascular disease risk published in the Journal of the American Medical Association (JAMA) Network. This finding counters the idea that moderate drinking provides heart health benefits, a conclusion that came from observational studies that many researchers now believe to be faulty. The World Heart Federation also warns against any alcohol consumption in its 2022 Policy Brief due to its ill effects on health, especially heart health, referencing research that found moderate alcohol consumption was associated with a higher risk for stroke, heart failure, fatal hypertension, fatal aortic aneurysm, and coronary heart disease.

2. Increases Cancer Risk

Consuming alcohol is strongly associated with an increased risk of cancer and cancer mortality. In fact, the American Cancer Society recently updated its Guideline for Diet and Physical Activity for Cancer Prevention stating it’s best “not to drink alcohol at all.” The change in policy recommendation came from a study published in Cancer Epidemiology that found alcohol plays a role in a significant amount of cancer diagnoses and deaths among Americans. Specifically, alcohol consumption was most strongly linked to cancer of the mouth, throat, larynx, and breasts.

3. Compromises Your Brain

Although alcohol may increase brain chemicals that make you feel good, it is not good for the brain! A 2016 review indicates that those who abuse alcohol regularly show evidence of damage in certain areas of the brain—such as the prefrontal cortex (PFC), involved in decision-making and controlling impulses, and the hippocampus, which plays an important role in memory, learning, and mood. Heavy drinking may also lower neurogenesis—the generation of new brain cells, according to animal research showing a dramatic decline (58%) in the formation and survival rate of new brain cells associated with alcohol consumption. Some of these ill effects may be due, in part, to decreased blood flow to the brain, which is a consequence of heavy drinking, brain scans have shown. Alcohol inhibits the healthy blood flow your brain needs to work optimally. Research shows that alcohol, even in moderate amounts (1-7 drinks a week), is associated with lower total brain volume. The more you drink, the greater the brain volume shrinkage. This has been reflected in brain SPECT imaging at Amen Clinics as well. It’s not surprising that compared with non-drinkers and light drinkers, moderate (more than a drink a day) to heavy drinkers have a 57% higher risk of dementia, according to a population-based study.

4. Greater Risk of Mental Health Disorders

While a little alcohol can take the edge off temporarily, research shows it to be more of a detriment to mental health long-term. Regular, heavy drinking interferes with certain brain chemicals that are critical to good mental health. Indeed, the National Institute on Alcohol Abuse and Alcoholism (NIAA) reports that alcohol abuse and or dependence can lead to a host of psychiatric disorders, including anxiety, depression, bipolar disorder, ADD/ADHD, and post-traumatic stress disorder (PTSD). Alcohol abuse is also associated with higher suicide risk due to its disinhibition, impulsiveness, and impaired judgment effects. Research conducted on completed suicides shows that alcoholics account for roughly 20–40% of all suicides.

5. Increases in Infectious Diseases

Most people know that drinking too much alcohol can make you sick to your stomach, but fewer people are aware of how much more susceptible drinking makes you to communicable diseases, research shows. Drinking excessively stokes inflammation and impairs the immune response, making you more vulnerable to both bacterial and viral infections, and decreases response to vaccination. For some heavy drinkers during the COVID pandemic, this alcohol-driven hit to the immune system was deadly. Additionally, losing your inhibitions while inebriated can put you at risk for sexually transmitted diseases, including life-threatening ones like HIV, through condomless sex.

6. More Vulnerable to Injury

Moderate alcohol consumption has been observed to negatively impact balance, ability to focus visually, reaction time, good judgment, and behavior, which increases the risk of injury. According to world statistics, 28.7% of all deaths attributed to alcohol consumption were due to injuries in 2016 (the most recent year of recorded stats). Alcohol consumption is linked to a greater risk of car accidents, drownings, injuries from violence, and falls, according to the NIAA. It also increases your risk of head injury in the form of concussions.

7. Higher Incidence of Digestive Disease

Heavy drinking can lead to stomach inflammation—and that causes acid reflux and heartburn, and in some cases, even long-term esophageal issues. In your gut, alcohol can damage the lining and disrupt your microbiome, causing an imbalance in favor of the bad bacteria. Moderate and heavy drinking both increase the risk of colon cancer, compared to no alcohol consumption. A review study in Alcohol Research found that chronic alcohol consumption is associated with intestinal inflammation, altered intestinal microbiota composition and function, and increased intestinal lining permeability (leaky gut). What’s more, researchers believe that this alcohol-induced intestinal inflammation may drive a number of alcohol-related organ dysfunctions and chronic disorders, such as chronic liver disease, neurological health issues, GI cancers, and irritable bowel syndrome (IBS).

8. Alcohol Use Disorder

Alcohol use disorder (also called alcohol dependence, addiction, or alcoholism) increases your risk of every health issue mentioned above. Imagine slowly poisoning a plant with small amounts of a toxic liquid substance. That’s akin to what chronic alcohol abuse does to your body. It slowly erodes multiple areas of health and takes years off your life. The CDC reports that more than 140,000 people die from excessive alcohol use in the U.S. each year, and those people’s lives were shortened by an average of 26 years!

9. Kills Your Liver Function

Any time you drink more alcohol than your liver can process, it causes problems. If you consume a large amount of alcohol, even for just a few days, it can lead to a build-up of fats in the liver, which is called alcoholic fatty liver disease. While it is usually heavy drinking that harms the liver, moderate drinking can cause some degree of fatty liver. Long-term alcohol abuse seen in alcoholics may cause swelling and inflammation (hepatitis) of the liver. Over time, this can lead to permanent damage and scarring, which is called cirrhosis of the liver—known as the final phase of alcoholic liver disease. Roughly 43% of liver disease deaths in the U.S. are related to alcohol consumption. Alcohol problems and 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.