HALT is an acronym that is commonly used in addiction treatment programs, but it is also particularly helpful for overeaters who have trouble coping with daily stress. HALT has proven to be a very effective way to keep people on track when they are trying to change their eating habits.
HALT stands for:
Don’t get too HUNGRY.
Don’t get too ANGRY.
Don’t get too LONELY.
Don’t get too TIRED.
HALT: DON’T GET TOO HUNGRY
Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of stress, anxiety, and irritability. These may be the very emotions that trigger your overeating.
Low blood sugar levels are also associated with lower overall brain activity, which is linked to an increase in cravings and impulsivity. Heightened anxiety and irritability coupled with more intense cravings and impulsivity is a recipe for stress eating. Keeping your blood sugar levels even throughout the day is critical to keep you on track.
Here are some tips to keep your blood sugar levels from getting too low.
Eat a healthy breakfast—people who maintain weight loss eat a nutritious breakfast.
Have smaller meals throughout the day. Eating big meals spikes your blood sugar levels and then causes them to crash later on.
Stay away from simple sugars and refined carbohydrates, such as candy, sodas, cookies, crackers, white rice, and white bread. These also spike your blood sugar then cause it to crash later on.
The supplements alpha-lipoic acid and chromium have very good scientific evidence that they help balance blood sugar levels and can help with cravings.
HALT: DON’T GET TOO ANGRY
Uncontrolled anger can send you running to the cookie jar to calm your stress. Here are some tips to help keep anger under control.
When you feel mad, write down your thoughts and ask yourself, “Is it true?”
Practice deep-breathing exercises.
Meditate. Just a few minutes of meditation can help you refocus your thinking.
Count to ten. When you get angry, count to ten before reaching for something to eat. Sometimes this brief delay can be enough to calm your temper and interrupt the urge to eat.
Get moving. If you feel anger bubbling up inside you, go for a walk or a short burst of exercise. This releases brain chemicals that help calm you down.
Express your feelings. After you have calmed down, express your feelings in a non-confrontational way. Letting your anger fester can drive you to overeat.
HALT: DON’T GET TOO LONELY
Social skills and a positive social network are critical to your emotional well-being and ability to cope with stress. Working on your current relationships can help you maintain control of your eating habits. Here are some tips to increase your social bonding.
Enlist a team of supporters and healthy role models.
Volunteer in your community.
Join a church group, recreational sporting team, book group, or any other type of group that appeals to you.
Make it a priority to spend time with your friends and family.
Make a list of people you can reach out to when you are feeling sad, anxious, mad, or frustrated.
HALT: DON’T GET TOO TIRED
Your ability to cope with stress depends on getting adequate sleep. A single night of sleep loss leads to amplified feelings of stress, anxiety, and anger in reaction to mild stressors, according to a study in the journal Emotion. In addition, research from the University of California, Berkeley, found that sleep deprivation causes the emotional centers of the brain to become 60% more reactive to negative emotional stimuli. This means your brain simply can’t cope as well with stressful situations, leading to worse moods, more anxiety, greater irritability, increased anger, and more frustration. And when your emotions are running wild, you are more likely to run to the refrigerator for solace.
Lack of sleep also lowers overall brain function, which leads to poor decision-making. Research clearly shows that inadequate sleep leads to higher calorie intake and higher consumption of refined carbohydrates, which causes blood sugar levels to spike and then crash.
Make sleep a priority to boost brain function, moods, and energy levels, and to improve judgment and self-control. Here are 5 ways to make it easier to drift off to dreamland and get a good night’s sleep.
Maintain a regular sleep schedule—going to bed at the same time each night and waking up at the same time each day, including on weekends. Get up at the same time each day regardless of sleep duration the previous night.
Create a soothing nighttime routine that encourages sleep. A warm bath, meditation, or massage can help you relax.
Don’t take naps! This is one of the biggest mistakes you can make if you have insomnia. Taking naps when you feel sleepy during the day compounds the nighttime sleep cycle disruption.
Sound therapy can induce a very peaceful mood and lull you to sleep. Consider soothing nature sounds, soft music, wind chimes, or even a fan.
Don’t drink any caffeinated beverages in the late afternoon or evening. Also avoid chocolate, nicotine, and alcohol—especially at night. Although alcohol can initially make you feel sleepy, it interrupts sleep.
When you consistently practice HALT, it increases your ability to cope with stress, make good decisions, and stick with healthy eating habits.
Chronic stress, 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. We hear a lot about avoiding highly processed or ultra-processed foods in our diet—in favor of choosing instead whole foods, such as vegetables and fruits—but what are highly or ultra-processed foods, anyway? According to Harvard Health, food processing often involves adding ingredients like sugar, salt, fat, artificial colors, preservatives, flavors, and/or stabilizers, so these processed products are “made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.” In other words, it feels like a bit of a stretch to call them food in the first place.
Unfortunately, the typical American diet (and grocery store) is chock-full of these kinds of products, from cookies and crackers to frozen meals and sugar-packed sodas. One 2022 report noted that a whopping 73% of the U.S. food supply can be considered ultra-processed—partially because these “Frankenfoods” are much more profitable for manufacturers, costing on average 52% less than minimally processed options. However, for the humans consuming them, they have many impacts that are far from positive—in fact, they’re downright health-destroying. Let’s take a look at just some of the ways in which they harm the entire human body, over both the short and long term.
Whole foods may contain sugar (like you’d find in fruit), but because they also contain fiber, protein, and water, it’s slower to hit the bloodstream and does not cause that same feeling of getting a “hit” or rush when consumed.
1. Eating highly processed foods can be as addictive as smoking cigarettes.
One study, published in late 2022 in the journal Addiction, evaluated these foods according to the criteria established when researchers were examining the impacts of tobacco in the 1980s. The findings noted that these addictive hallmarks include:
Loss of control over intake, such as seen with compulsive or binge eating
Intense cravings, or strong urges that are difficult to resist
Inability to reduce consumption—for example, eating even when not hungry
Continued use despite negative consequences, including serious health concerns like obesity
The study estimated that roughly 14% of adults and 12% of children exhibit signs of food addiction. Ultimately, the study concluded that these foods can be considered psychoactive substances, just like alcohol, marijuana, or opioids, since by creating the 4 side effects outlined above, highly processed foods fit the main criteria of potential for addiction.
2. Ultra-processed foods may increase dementia risk.
We already know that high-glycemic, low-fiber foods, as well as other nutritionally empty culprits, are potential memory destroyers. More specifically, a study presented at the 2022 Alzheimer’s Association International Conference, published in JAMA Neurology and reported by CNN, stated that consuming more than 20% of the daily calorie intake (that is, 400 calories of a 2,000-calorie diet) via ultra-processed foods may increase the risk for cognitive decline. This decline occurred at a rate of 28% faster among men and women who consumed the largest amounts of these foods, and they also experienced a 25% faster decline in executive function. Unfortunately, many Americans are consuming far more than 20% of their daily calories in ultra-processed foods, with one 2017 study reporting that number at 57.5% among its survey participants.
3. Highly processed foods boost the odds of experiencing mental health issues.
A 2022 review of 17 studies looked at the links between processed foods and mental health disorders. The findings stated that “greater ultra-processed food consumption was cross-sectionally associated with increased odds of depressive and anxiety symptoms” and “was associated with increased risk of subsequent depression.” Another study from 2020 found that participants whose ultra-processed food intake made up more than 73% of their total energy intake had a 35% higher risk of depressive symptoms, compared with those who consumed 34% or less of their total calories from ultra-processed foods. Clearly, there is a reason why the Standard American Diet spells SAD!
4. Eating ultra-processed foods has been linked to increased physical health risks.
In 2019, two large European studies were published in The BMJ and established a positive association between eating highly processed foods and the risk of cardiovascular disease and even death. The first study, from NutriNet-Santé, surveyed 105,159 French adults (79% of whom were female, with an average age of 43 years) and found that a “10% increase in the proportion of ultra-processed food in the diet was associated with significantly higher rates of overall cardiovascular disease, coronary heart disease, and cerebrovascular disease (an increase of 12%, 13%, and 11%, respectively).” Meanwhile, a diet higher in unprocessed or minimally processed foods was correlated with a lower risk of all of these health issues.
The second study investigated the link between eating ultra-processed foods and the risk of death from any cause—and, like the first study, surveyed participants over 10 years. The results demonstrated that “higher consumption of ultra-processed foods (more than 4 servings per day) was associated with a 62% increased risk of all-cause mortality compared with lower consumption (less than 2 servings per day),” The BMJ reported. And each additional daily serving of ultra-processed food was correlated with an 18% relative mortality risk increase. While more research is needed to establish a clear cause and effect—and to further understand what causes such a dramatic effect in mortality and health outcomes—these two studies point to a range of possible links between Frankenfoods and poorer quality of life.
WHICH ULTRA-PROCESSED FOODS ARE THE WORST?
Though eating anything that fits into the ultra-processed or highly processed categories interferes with optimal full-body health, researchers have hypothesized that certain foods are more likely to trigger addictive-like behaviors. For example, a pair of studies from 2015 compared the making of these toxic food products to the processing that transforms a coca leaf into cocaine—in other words, both have been altered to speed up absorption into the bloodstream.
In the case of food, this translates to the item’s glycemic load, which relates to the food’s dosage of refined carbohydrates and the resulting blood sugar spike (which, of course, leads to an inevitable crash and a desire for more). As one 2018 study noted, carbs with a high glycemic index “elicit a rapid shift in blood glucose and insulin levels, akin to the pharmacokinetics of addictive substances.” Just like with other commonly abused drugs, glucose and insulin levels influence dopamine concentration, so sugar creates cravings and eventually addiction. Accordingly, the pair of studies referenced above pointed to high-glycemic-load foods as the worst offenders.
15 ULTRA-PROCESSED FOODS TO AVOID
Some of the worse ultra-processed foods that you should nix from your diet include the following 15 nutritional disasters:
Processed meats (sausages, hot dogs, and deli meats)
Sugary breakfast cereals
Sodas and energy drinks
Frozen pizzas
Mashed potato flakes
Packaged cookies
Blended coffee drinks and flavored creamers
French fries
Pretzels
Baked goods
Candy
Instant noodles
Flavored chips and cheese puffs
Processed cheese sticks
Barbecue sauce
FINDING THE BEST OPTIONS AMONG PROCESSED FOODS
To help you make better choices among packaged foods at the grocery store, researchers at Northeastern University have created an online tool that rates foods within the same product category on a scale from 1-100 from least processed to ultra-processed. For example, in the “Spread & Squeeze” category, Whole Foods’ 365 brand almond butter scores 5/100 while the same brand of “Cookie Butter” spread is rated at 77/100.
Whole foods, of course, may contain sugar (like you’d find in fruit), but because they also contain fiber, protein, and water, it’s slower to hit the bloodstream and does not cause that same feeling of getting a “hit” or rush when consumed. As a general rule, stick to unprocessed foods—like those found in the produce section—or foods that are minimally processed, such as nuts or legumes, to promote maximum health and longevity over the long haul.
Food addiction and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, 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. Can someone who is overweight have anorexia? It may seem counterintuitive, but some larger people, as well as some individuals who appear to have a healthy body weight, have a type of this eating disorder called atypical anorexia nervosa. Atypical anorexia nervosa (AAN) is a condition that involves the same unhealthy eating patterns seen in anorexia nervosa but does not include being underweight. It can easily be overlooked as people with atypical anorexia might appear overweight or “healthy” in their body weight and body mass index (BMI). Some who have lost significant amounts of weight may even be complimented on their body shape, which can perpetuate the disorder.
Surprisingly, the lesser-known atypical anorexia is 3 to 4 times more common than anorexia, according to research in the Journal of Abnormal Psychology. However, because these individuals are not noticeably underweight, the condition often remains overlooked or undiagnosed. And this can have dangerous ramifications.
According to 2017 research published in Current Problems in Pediatric and Adolescent Health Care, anorexia nervosa is the leading cause of death among all psychiatric disorders. Clearly, there is an urgency to receive treatment and healing from this illness and atypical anorexia nervosa, which has similar symptoms and consequences.
People with atypical anorexia nervosa have an extreme fear of gaining weight but might not be considered underweight—in fact, they might appear overweight or “healthy” in their body weight.
Some people who are diagnosed with AAN are not considered underweight but have an extreme fear of gaining weight and have a severely warped view of their body shape and size. This can cause malnourishment, dehydration, and a host of other physical ailments, some of which can be fatal. Someone who was previously considered medically overweight can fit in this category if they have lost significant weight but feel they still need to lose more, even if they are no longer considered overweight.
Sadly, the mortality rate for people who have had inpatient treatment for anorexia nervosa is five times higher than those without anorexia. A 2020 editorial published in the Cleveland Clinic Journal of Medicine suggested that AAN can be just as destructive as anorexia nervosa, as people are less likely to receive medical care or inpatient treatment for their illness.
The presence of anxiety, depression, and suicidality is common in people with atypical anorexia. It is unclear which condition causes the other disorders, but a 2022 study suggests that people with AAN are more likely to suffer from anxiety and depression. Research published in the journal Clinical Psychology Review shows that suicidal ideation and attempts are higher in people with anorexia and atypical anorexia, and suicide is one of the three main causes of death.
SYMPTOMS OF ATYPICAL ANOREXIA NERVOSA
Emotional and behavioral symptoms of atypical anorexia nervosa include:
Intense fear of and preoccupation with weight gain
Body dysmorphia, or a feeling of body shape/weight as repulsive
Terror of regaining weight after weight loss, even if at a healthy current weight and BMI
Avoiding food in social settings, and general social isolation
Engaging in extreme exercise routines without allowing time for recovery
Preoccupation with food intake, fasting, and exercising that interferes with daily life
Malnourishment to decrease weight such as skipping meals and only eating certain types of food
Wearing loose-fitting clothing to hide body shape
Chewing but not swallowing food and spitting out food
Defining foods as “good” and “bad” (or “healthy/clean” versus “unhealthy/junk food”)
CONSEQUENCES OF ATYPICAL ANOREXIA NERVOSA
The emotional impact of AAN is difficult enough to navigate; the physical repercussions make this disorder even more of a struggle. Some of the physical manifestations of atypical anorexia include:
Hypotension, or low blood pressure, can lead to nausea, dizziness, blurred vision, low energy, and fainting
Low heart rate
Sleep interruption or insomnia
Chronic dehydration and depleted electrolytes
Erratic or absence of menstrual cycle in women (amenorrhea)
Constipation and other gastrointestinal issues
Low body temperature/sensitivity to cold
TREATING ATYPICAL ANOREXIA NERVOSA
The impact that atypical anorexia has is extensive and frightening. Getting proper treatment is imperative as it is deeply challenging to change course and overcome this condition without support. Gaining insight and knowledge about the causes of eating disorders is imperative, and it starts in the brain. Brain SPECT imaging shows that people who suffer from all eating disorders—atypical anorexia included—have abnormalities such as:
Overactivity in the basal ganglia, where anxiety originates
Overactivity in the anterior cingulate gyrus, which regulates rumination
Parietal lobe issues, which involve a sense of direction and sensory processing (a facet of body dysmorphia)
Support for AAN is multidimensional and brain scans can be beneficial in getting to the origin of the eating disorder as well as co-occurring issues such as anxiety and depression. Dispelling shame at an individual and societal level is crucial when it comes to all types of eating disorders. Silence, secrecy, and shame can have fatal consequences. While a solution to atypical anorexia might not be straightforward given the complicated array of issues associated with this disorder, help, and recovery are possible.
To heal from atypical anorexia, nutritional counseling should be combined with treatment for any underlying brain health or mental health issues. Addressing any environmental factors, such as chronic stress, troubled relationships, or negative thinking patterns, is another key element of the healing process. Following this type of comprehensive treatment plan can help put people with this condition on the road to regaining control of their eating, emotional well-being, and physical health.
Eating disorders, 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. Ahh, that first sip of coffee in the morning. It’s what gets you out of bed. The ritual of waking up, smelling the scent of your favorite brew, and taking that first gulp gets your energy going for the day like nothing else. But does it really help you function optimally, or does it actually shrink your brain and cause a higher likelihood of dementia and stroke?
According to a new study conducted in 2022 and published in Nutritional Neuroscience, brain health suffers as a result of regular coffee intake. The large-scale study consisted of over 17,000 participants and thoroughly investigated the effects of drinking coffee on total brain volume. Data from the study suggests a higher likelihood of decreased brain volume, dementia, and stroke in people who drink more than 6 cups of coffee per day.
Does caffeinated coffee really help you function optimally, or does it actually shrink your brain and cause a higher likelihood of dementia and stroke?
Nearly 75% of Americans drink coffee every day, and coffee is the highest consumed psychoactive drug in the world. While not everyone drinks a massive amount of coffee a day, even three or more cups can be problematic for optimal brain function.
Here are 10 of the most common physical side effects produced by regular caffeine consumption. All of these have an impact on brain health and should be considered when consuming coffee and other caffeinated drinks or supplements.
1. Disrupted sleep.
Sleep patterns are disrupted by caffeine as it blocks the chemical adenosine, which signals our bodies to sleep. Limiting caffeine intake to the early morning doesn’t necessarily mean you won’t have trouble sleeping that night. How your body metabolizes caffeine, how much caffeine you’ve had in total and the timing of when you’ve consumed it all play a role in its effect on sleep.
2. Addictive cycle.
Having a cup of coffee now and then will likely not elicit an intense addiction to caffeine, but if you consume a large amount of coffee on a regular basis and try to stop, you will likely experience withdrawal symptoms such as irritability, fatigue, and headaches.
3. The jitters.
Some people love that shaky, hyper-energized feeling that caffeine produces, but research shows that caffeine does not actually increase mental alertness. The preoccupation and distraction caused by jitteriness can offset any potential benefits in attentiveness and performance.
4. Elevated blood pressure and heart rate.
A higher heart rate means that your heart must work harder to pump blood to the rest of your body, and your organs and tissues can suffer as a result. Consuming caffeine can spike your blood pressure as well, which decreases the amount of oxygen and blood to your heart.
5. Lower blood flow to the brain.
Research published in Human Brain Mapping suggests that a 250-milligram dose of caffeine (about 2-3 cups of coffee) constricts cerebral blood flow, which can result in premature aging. Despite weighing only 3 pounds, your brain uses 20% of your body’s oxygen and blood flow; constricting that flow has a negative impact on your entire being as it carries nutrients and oxygen to your cells and flushes out toxins.
6. Brain dehydration.
About 80% of brain mass is water. When our brains are depleted of water or dehydrated it can cause issues with the ability to focus, depression, anxiety and memory loss. Coffee may not necessarily be a direct cause of dehydration, but it is vital that you consume enough water every day to counter the effects of high caffeine intake.
7. Lower brain connectivity.
A 2021 study published in Molecular Psychiatry found that regular, high consumption of coffee and other caffeinated products negatively impacts brain functional connectivity relating to attention, alertness, motor control, learning, and memory. The areas of the brain examined in this study—somatosensory and limbic systems—are directly related to a “fight-or-flight” response and our emotional states. These connections are vital to our well-being.
8. Gastrointestinal issues.
A “sour” stomach is common among coffee drinkers due to an increase in acid secretion. Coffee may increase the risk of gastrointestinal discomfort including nausea, heartburn, gas, ulcers, and acid reflux (GERD). Suppression of appetite can also occur as it takes longer for our stomachs to empty and we have a feeling of being full from coffee. However, we need healthy food to thrive, not a pot of coffee. There is a powerful connection between our gastrointestinal system and the brain called the gut-brain axis. Our brain and gut communicate with each other about important functions such as emotions and cognition as well as how our intestines function.
9. Increase in inflammation.
A study found that just 200 milligrams of caffeine raise homocysteine levels, an inflammation, and cardiovascular disease marker that can potentially increase your risk of blood clots and damage to your arteries, which can result in heart disease and stroke.
10. Post-caffeine crash.
As much as a stimulant can increase your energy, once it leaves your system you might experience a significant decrease in energy, clarity, and overall cognitive function. Cycling through these high and low levels of energy throughout the day can wreak havoc on your brain.
Caffeine is found in other forms, including sodas and energy drinks, cacao beans, tea leaves, yerba mate, certain nuts, powders, and supplements, but is most often ingested through coffee. While there are studies that show the benefits of coffee, it is speculated that the other ingredients in coffee, not caffeine, are what can lower the risk of certain types of cancers and the risk of diabetes.
Drinking decaffeinated coffee can provide the upside of coffee consumption without the downside of caffeine side effects. A 2021 study noted the benefits of decaffeinated coffee consumption on blood sugar and other metabolic functioning and found that decaf coffee had a more positive impact on metabolic syndrome.
Dementia, addiction, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, 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. If you—or your child—have attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD), you need to watch what you eat. In fact, one of the biggest influences on our ability to focus, stay organized, control impulsiveness, plan, and follow through on those plans can be found in what we consume. This is critical for the 9.8% of children between the ages of 3 and 17 who have the condition, as well as the 5.4% of adult men and 3.2% of adult women who have been diagnosed.
We already know that diet plays a major role in ADD/ADHD symptoms, so this condition makes it necessary to eliminate certain ingredients while ensuring sufficient levels of mental health-boosting nutrients. Diets that are full of processed foods, synthetic preservatives and coloring, and toxins like pesticides (in other words, the typical diet for many Americans) are downright dangerous for everyone, but they are high on the list of no-nos for those with ADD/ADHD. Here are 3 notorious culprits that crop up in a wide range of foods and beverages and should be avoided by those who have been diagnosed with these disorders.
Diets that are full of processed foods, synthetic preservatives, and coloring, and toxins like pesticides (the typical diet for many Americans) are downright dangerous for everyone, but especially for those with ADD/ADHD.
Sugar is one of those crutches that a lot of people reach for to combat feeling down or sluggish, but it ends up having the opposite effect. Sugar is disguised under many names, like high-fructose corn syrup, sucrose, honey, and maple syrup—and the fake stuff that’s found in diet sodas, including saccharin, sucralose, and aspartame, is no better. Sugar causes spikes and then dips in blood sugar levels, which worsens mood, while sugar consumption over time causes inflammation,lethargy,cravings,addiction, and potentially serious outcomes like aggression and memory issues. Artificial sweeteners, on the other hand, can contribute to chronically high insulin levels, cognitive concerns, behavioral problems, and more.
Keep in mind that sugar is not just found in obvious culprits like candies, sodas, and sweets—it’s also a byproduct of eating refined carbohydrates, like white bread, pasta, and pastries, to name a few. As the body breaks down these foods, they convert to sugar and cause the same blood sugar spikes as you’d expect from decadent desserts. Instead, get your carbohydrate intake from complex carbs and vegetables—and if you crave something sweet, it’s best to select whole fruits that are low in sugar, such as strawberries or grapefruit.
2. Caffeine.
Beverages like sodas and energy drinks contain a double-trouble combination of ingredients for those with ADD/ADHD, thanks to their high levels of both caffeine and sugar (whether refined or artificial types). But even plain coffee can be a bad choice. Just like sugar tricks people into feeling good for a moment, only to lead to a later crash, caffeine can initially feel like it aids in focus since it creates effects on neurotransmitters that are similar to ADD/ADHD medications like Ritalin and Adderall. But after these wear off over time, other negative side effects, such as irritability or lack of focus, can emerge.
In addition, people who consume high levels of caffeine like those found in energy drinks (for example, those with caffeine use disorder) have been observed in one study to experience more significant ADD/ADHD symptoms. In addition, caffeine lowers blood flow to the brain, which can worsen ADD/ADHD symptoms over time. There is also the potential for caffeine to interact poorly with nutraceuticals and medications that are commonly used as treatments for ADD/ADHD—possibly decreasing their effectiveness or increasing any negative side effects.
3. Processed foods
Many parents welcome their kids home from school with prepackaged snacks—think cookies, crackers, fruit chews, or chips—without knowing that such choices are destroying their focus for afterschool tasks like completing homework. This applies to all children, but if your kid has ADD/ADHD, it’s even more important to be vigilant about what you’re serving. When processed snacks are of the sweet variety, we already know that sky-high added sugar levels are going to pose a problem, and savory options like crackers and chips are just as bad, falling under the refined carbs category.
But another potential interaction occurs due to the artificial dyes, such as red dye #40, and the artificial flavorings and preservatives these foods often contain. Various studies have drawn a link between these dyes and children who have ADD/ADHD—and they can increase hyperactivity even in those without these disorders. Similarly, another study determined that artificial colors or a sodium benzoate preservative (or both) in non-ADD/ADHD kids’ diets (at ages 3, 8, and 9) resulted in increased hyperactivity.
Potential Allergens Can Worsen ADHD Symptoms
Another category of foods to avoid will vary according to the individual: Those with ADD/ADHD must be aware of their food allergies and nix foods with those potential triggers. Allergen-containing foods can encourage ADD/ADHD-like symptoms in certain people, while one study has shown that avoiding certain foods through an elimination diet can create significant improvements in symptoms. In fact, researchers have stated that children with ADHD are likely to have sensitivities to artificial food colors, milk, chocolate, soy, eggs, wheat, corn, legumes, grapes, tomatoes, and orange—and, according to their findings, “some studies found ‘cosensitivity’ to be more the rule than the exception.”
Note that there are 7 types of ADD/ADHD, so there is no one-size-fits-all approach to the right treatment or diet plan, but these general rules can be helpful for everyone. With the appropriate diet, many people experience a lessening or elimination of symptoms, along with improved mood stability, focus, energy, and stamina, as well as less distractibility and cravings for sugar.
Eating Right at Every Mealtime for ADD/ADHD
Eat right around the clock to avoid worsening ADD/ADHD symptoms. For breakfast, rather than reaching for simple carbohydrates, try a protein-based meal, which boosts dopamine levels in the brain. This is a natural way to provide energy and help sharpen focus throughout the school day or workday. After school, avoid any sugary options and offer something with fiber, protein, and healthy fat instead, such as an apple with almond butter or red bell pepper slices with hummus. Once work has been completed, at dinnertime, you can lower the protein levels and reach for more complex fiber-rich carbohydrate foods, such as vegetables, to help wind down.
There’s a lot of wisdom in that old saying from Hippocrates, “Let food be thy medicine.” From improving mood to decreasing anxiety, food has a huge impact on how we feel—and how healthy we become. For those with ADD/ADHD, it’s crucial to keep a close eye on food and beverage consumption, as well as ingredient and nutritional labels. With the right dietary choices, everything from symptoms to medications can be lessened, making management easier and improving total well-being over the long term.
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 888-288-9834or visit our contact page here. You may think life circumstances determine your mood, but there are seven brain neurochemicals that also have a huge impact on how you feel. Serotonin is one of them.
Known as the “feel-good” neurotransmitter, serotonin regulates not just your mood, but a number of additional functions such as appetite, sexual desire, sleep,stress, and memory, to name a few. When serotonin levels are imbalanced, even a slight amount, it can trigger a negative mood, disrupt your sleep, increase your appetite, or lead to emotional overeating. Low levels of serotonin can also affect your thinking causing you to get stuck in worry and negative thoughts.Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others.
While this powerful neurochemical can help you feel good, it can also cause you to feel bad when you have suboptimal amounts. Here’s what you need to know about serotonin, and how to keep your body’s serotonin levels balanced to maximize your happiness.
WHAT IS SEROTONIN?
In simple terms, serotonin is a chemical messenger that transmits information between nerve cells and throughout your body. About 5-10% of your body’s serotonin is produced in the brain’s raphe nuclei, located in the brainstem. The other 90-95% is surprisingly synthesized in your gastrointestinal tract. Serotonin is made from the essential amino acid tryptophan, which has to be obtained in your diet.
Serotonin influences us to be more open-minded, flexible, and adaptive—and it helps us to focus our attention away from worries and be amenable to cooperating with others. When you feel respected by others and have healthy self-esteem, serotonin increases—and conversely, when you feel disrespected, serotonin levels go down. Hence, it plays an indispensable role in helping us to navigate life well. Serotonin also plays a role in sleeping, eating, digestion, blocking pain, and blood platelet function to heal wounds!
CONSEQUENCES OF SEROTONIN IMBALANCES
Less than adequate levels of serotonin are associated with low mood, worry, anxious feelings, poor memory, pain, aggression, suicidality, low self-esteem,oppositional behavior, rigidity, and difficulty dealing with new, changing, or unplanned events. On the flip side, higher levels of serotonin are associated with brighter moods, feeling more respected, and greater flexibility.
Experts are not entirely sure why some people have low serotonin levels. It is thought that genetic factors, brain changes due to aging, chronic stress, lack of sunlight and physical activity, and chronic pain may play a role.
Too much serotonin, better known as serotonin syndrome, shows signs that can be mild or severe and can be life-threatening. It’s often caused by a change in medication. Of course, the key to feeling good is making choices that support healthy serotonin levels in the brain and body. Below are nine researched ways to balance serotonin.
9 WAYS TO BALANCE SEROTONIN NATURALLY
1. Consume Tryptophan-Rich Foods
Since your body needs to get the essential amino acid tryptophan from the diet to make serotonin, eating tryptophan-rich foods can help increase serotonin levels. Animal proteins such as lean chicken and turkey, beef, and pork are some of the richest sources of tryptophan. Other good sources include salmon, soybeans, milk, pumpkin seed, oats, and eggs. It’s important to combine tryptophan-rich foods with complex carbs (such as sweet potatoes, quinoa, veggies, legumes, fruits, whole grains, etc.), which helps drive tryptophan to the brain.
2. Eat More Seafood
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and vitamin D play critical roles in serotonin synthesis and release, according to a study published in the Federation of American Societies of Experimental Biology (FASEB). Ensuring your body has healthy levels of these three nutrients helps to optimize brain serotonin concentration and function. Both nutrients are plentiful in wild-caught fish such as salmon, sardines, Atlantic mackerel, cod, herring, lake trout, and canned light tuna. If you have trouble consuming adequate amounts of seafood and vitamin D, consider supplementing.
3. Make Positive Comparisons
When you negatively compare yourself to others, it erodes your self-esteem. The antidote to this kind of negative thinking is to focus on what you have and write it down. This action can give you an emotional boost, according to research, likely increasing serotonin levels. A daily focus on what you are grateful for can help build neural pathways that make it easier to recognize what is right about yourself, instead of always focusing on what you lack.
4. Exercise
Exercise helps to drive tryptophan into the brain, which can turbocharge serotonin levels. One review study found that exercise increases the firing rates of serotonin neurons. Research has demonstrated that exercise can boost mood and cognitive flexibility.
5. Take Serotonin-Boosting Nutritional Supplements
Try supplementing with targeted supplements that have shown some indication of helping to optimize serotonin levels in the body. 5-hydroxytryptophan (5-HTP), curcumin, St. John’s Wort, magnesium, and B vitamins have all been associated with increased serotonin levels in studies.
6. Enjoy Regular Massage
Research indicates that chronic stress negatively impacts serotonin production and hinders serotonin receptor function. Massage counters stress. One study evaluated 84 pregnant women with depression. Those who received a 20-minute massage twice a week reported feeling less anxious and depressed and had higher serotonin and dopamine levels and lower cortisol levels after four months.
7. Get Sunlight or Bright Light Therapy
Getting sunlight or bright light therapy increases serotonin levels and improves mood. One Australian study found higher serotonin levels in individuals who were exposed to sunnier days. Getting 15 minutes or less is enough to make a difference. Bright light therapy has been shown to have mood-boosting effects in people struggling with depression, as well as seasonal affective disorder, according to research. This convenient method allows you to safely receive the benefit of light independent of the weather outside.
8. Enjoy Meditation and Downtime
Spiritual contemplation and meditation increase serotonin levels, some research indicates. Take time out of your day for reflection and contemplation.
9. Keep Your Thoughts Positive
Your thoughts are powerful. In fact, research indicates your thoughts influence how you feel and the serotonin your brain makes. In one study that used positron emission tomography (PET) scans, researchers measured serotonin levels in healthy subjects when they focused on positive, negative, and neutral thoughts. Focusing on positive thoughts was correlated with increased levels of serotonin. If you focus on something positive, your serotonin levels increase, and you feel better!
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.Content updated from previous publish date.
One of the secrets to happiness is to enjoy real happy foods (and beverages) that will make you feel better, not just in the moment but in the long run. Scientific evidence shows that many foods elevate moods, boost energy, and calm anxiousness and stress—the necessary ingredients for happiness. A wealth of research also points to a host of sad foods to avoid—the ones that dampen your mood, zap your energy, and ramp up tension.
Scientific evidence shows that many foods elevate moods, boost energy, and calm anxiousness and stress—the necessary ingredients for happiness. A wealth of research also points to a host of sad foods to avoid.
HAPPY EATING RULE #1: CHOOSE FOODS THAT MAKE YOU HAPPY NOW AND LATER
The first and most critical rule of happy eating centers on consuming foods that make you feel good not only at the moment but also enhance your mood, energy, and physical well-being in the long run. This one simple eating strategy is the most important with respect to happiness. Think of common comfort foods like pizza, ice cream, or chips—they may give you a quick boost now but rob you of feelings of contentment later. In general, they are low-quality foods that have been scientifically engineered to taste so good that they trigger your brain’s “bliss point” and the release of some of the neurochemicals of happiness—such as dopamine—causing you to become addicted to them.
The Standard American Diet (aptly referred to as “SAD”) is filled with foods that are loaded with unhealthy ingredients and artificial chemicals that are detrimental to mental, emotional, and physical well-being. A growing body of research shows that the SAD diet is associated with:
Depression: A study in Plos One found that unhealthy eating habits increase the risk for depression.
Anxiety disorders: An animal study in Nutritional Neuroscience shows a link between a high-carbohydrate diet and anxious
ADD/ADHD: A typical Western diet is associated with a greater chance of a diagnosis of ADD/ADHD.
Decades of research have irrefutably concluded that an unhealthy diet is also associated with a heightened risk for physical ailments, including diabetes, hypertension, heart disease, and cancer. After working with tens of thousands of patients over more than 30 years at Amen Clinics, it is clear that having any of these issues steals your joie de vivre.
9 SAD FOODS THAT STEAL HAPPINESS
Some foods are weapons of mass destruction because they are destroying the health and happiness of America and the world, as they are being exported around the globe. These are foods that make you happy now but make you feel bad, tired, anxious or stressed later. Sad foods include those that are:
Highly processed: A 2022 study in the journal Addiction shows that ultra-processed foods (those that are high in refined carbohydrates or added fats) are as addictive as tobacco.
Sprayed with pesticides: When your body, brain, and organs are being assaulted by pesticides, they can’t function at optimal levels. These food saboteurs can kill your mood and lead to feelings of depression, anxiety, and fatigue.
High-glycemic: Scheming food manufacturers may try to convince you that the sweet stuff delivers happiness, but it’s actually a mood killer. All forms of sugar—even natural honey or maple—cause blood sugar levels to spike and then crash. This negatively impacts mood; increases anxiousness, irritability, and stress; makes you feel fatigued; and causes cravings. Diets that are too high in sugar also promote inflammation, which is associated with depression and other issues that make you unhappy.
Low in fiber: Low-fiber foods contribute to blood sugar highs and lows that zap moods.
Food-like substances: Fake foods are a real threat to health and happiness.
Artificially colored and sweetened: Artificial dyes, preservatives, flavoring, and other additives have been associated with mood disorders as well as other issues. For example, monosodium glutamate (MSG)can trigger depressive and anxious symptoms among other disturbances, according to research. The evidence about Red Dye 40 is even more alarming. Do you think artificial sweeteners are giving you a quick boost of happiness without the downsides of sugar? Wrong! Studies have linked aspartame (NutraSweet, Equal) to depression, anxiety, irritable moods, and insomnia, as well as a host of other neurophysiological issues. Artificial sweeteners—including aspartame, saccharine (Sweet’N Low), and sucralose (Splenda)—can also lead to high insulin levels, which is associated with a higher risk for depression in addition to Alzheimer’s disease and a variety of physical ailments.
Laden with hormones: The meat and dairy industries have used hormones for years to increase milk production and accelerate growth, but these hormones can be detrimental to health and well-being.
Tainted with antibiotics: The food industry uses antibiotics to prevent disease in livestock, but that means you are consuming these medications too.
Stored in plastic containers: Bisphenol A (BPA) is a chemical found in plastic storage containers that can act as an endocrine disruptor.
11 HAPPY FOODS THAT BOOST MOODS
Research shows that some foods contain nutrients that elevate moods. They make you happy now . . . and later. Happy foods include:
Organic colorful fruits and vegetables, especially berries and leafy greens
Sustainably raised fish and meat
Nuts and seeds
Healthy oils
Eggs
Clean protein powders (sugar-free, plant-based)
Dark chocolate
Unprocessed foods
Organic foods
Low-glycemic foods (they don’t spike blood sugar)
High-fiber foods
If you want to increase your happiness, you must pay attention to what you put on the end of your fork!
Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Have you ever wondered how the foods you eat impact your blood sugar levels and consequently, your moods and mental clarity? Some foods make you feel anxious and fuzzy. Some foods zap your zest for life. And other foods calm your nerves and make you feel good. What if you could track more closely how your diet affects you? You can. A growing number of people are turning to continuous glucose monitors (CGM) to gain real-time awareness of blood sugar levels and how they affect your mental state.
A growing number of people are turning to continuous glucose monitors (CGM) to gain real-time awareness of blood sugar levels and how they affect your mental state.
BLOOD SUGAR’S EFFECTS ON THE BRAIN, MOODS, AND COGNITION
The brain is the most energy-hungry organ in the human body, and it relies on glucose for energy. The body’s blood sugar levels directly impact brain function, moods, and cognitive function. When blood glucose levels are too high or too low, it causes problems in these areas.
High blood sugar levels:
Our brains might crave sugar, but too much of it shifts our mood, impacts our cognitive ability, accelerates aging, and can even cause our brains to shrink. A study in the journal Neurology shows that elevated glucose levels are linked to smaller volume in the hippocampus, a brain region involved in mood, memory, and learning. If sugar is consumed regularly, which is often the case considering research confirms its addictive nature, the spike in blood sugar provides a false sense of energy and an increase in dopamine, which quickly drops. The end result is a crash landing that can negatively impact moods and well-being.
A wealth of scientific evidence indicates that high-glycemic diets and blood sugar problems are associated with:
Having low blood sugar levels, or hypoglycemia also presents problems for your brain, mental clarity, and emotional state. When blood glucose levels drop too low, the brain can’t function optimally, and it can lead to a variety of issues. Hypoglycemia symptoms can include:
Anxiousness
Feelings of depression
Mood swings
Irritability
Difficulty concentrating
Brain fog
Low energy
Sleep disturbances
Anyone who is feeling the emotional or cognitive effects of high or low blood glucose levels can benefit greatly from keeping tabs on their physiology in real time. Blood work done in a laboratory gives us information about our blood glucose levels but does not provide information about fluctuations in blood glucose levels throughout the day. Alternatively, continuous glucose monitoring (CGM) is a great option for those who are working on getting their blood sugar level under control.
WHAT IS A CONTINUOUS GLUCOSE MONITOR (CGM)?
A continuous glucose monitor, or CGM, allows you to track your blood glucose levels all day, every day. A small sensor is inserted under the skin and takes a reading every few minutes. That reading is transmitted to an easy-to-read monitor. The major advantage of using a CGM is that you can see glucose trends in your daily habits, from eating to sleeping and resting to exercising. This accurate picture translates to more educated choices about what to eat and how glucose levels affect mood and energy states.
Continuous glucose monitors offer great convenience on their own, and a number of smartphone apps make this information even easier to access and utilize. If you’re feeling anxious, irritable, or low on energy, some of the answers as to why may be as close by as your phone.
CGM FOR DIABETICS AND NONDIABETICS
Continuous glucose monitors are often associated with people who have diabetes. While those with diabetes use CGMs to track insulin levels, nondiabetics are using them to regulate insulin, balance blood sugar, maintain healthy moods, and help boost fat breakdown. CGMs tell an important story of why your brain and mental health might be compromised because of blood glucose levels. With this information, you can make better choices about your diet and overall lifestyle.
For example, one Amen Clinics patient consistently woke up feeling tired despite sleeping all night. When she began using a CGM, she discovered that her blood glucose levels were dropping too low while she slept. By making some simple changes to her evening meals—increasing her intake of protein and healthy fats before bedtime—her blood glucose levels stabilized, and she started waking up feeling refreshed and energized.
For those with diabetes, research shows psychological benefits to using CGMs, such as helpfulness in managing diabetes, being able to pinpoint hypoglycemia and overall control over blood glucose levels.
CGM AND OPTIMAL MENTAL HEALTH
Continuous glucose monitors can be part of a comprehensive brain and mental health program. Eliminating sugar and processed foods is not the only way to course correct and feel great. Adding foods that work for our individual metabolic system is vitally important as well as getting enough sleep, adequate exercise, staying hydrated, and a multimodal approach to brain health, which all contribute to thriving and feeling our best. By using a CGM regularly, a customized plan that works for your unique needs can be implemented, and having a sense of agency over your health can be maximized. The empowerment that a CGM provides combined with an overall healthy lifestyle can really help you feel your best.
Anxiety, mood swings, depression, and other mental health disorders 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. In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies. Sadly, those foods we so often reach for when we’re stressed might actually be worsening the problem—and, in more serious cases, even affecting our mental health.
Anxiety in particular—the most common mental health issue in the United States, affecting 40 million-plus adults every year—has been closely linked with unhealthy dietary choices. In an animal study from 2018, researchers noted increased symptoms of anxiety and depressive behavior in mice that were fed a diet high in refined carbohydrates. Another study from 2019, which looked at more than 1,100 Greek adults over age 50, found that consuming higher levels of saturated fats and added sugars was associated with higher anxiety levels.
While many foods can contribute to anxiousness, let’s look at some of the most common culprits and why they’re best avoided by those who struggle with everyday nervousness or who have been diagnosed with an anxiety disorder—and by anyone who wants to avoid experiencing these symptoms.
In the health-damaging confines of the standard American diet, much of what is classified as “comfort food” is anything but, especially when we examine the impacts it can have on our bodies and mental health.
If you’re one of the millions of people who reach for candy or desserts when feeling anxious, understand that these kinds of sugar-packed foods should never be considered treats. On the contrary, they create disturbance inside the body by causing a spike in blood sugar, which then leads to a quick crash. It’s this up-and-down roller coaster that worsens levels of anxiety in those who already struggle with it (even leading to symptoms that feel like a panic attack). Diets high in sugar are also linked to a range of additional anxiety-increasing side effects, such as inflammation, fatigue, and erratic brain cell activity that has been implicated in aggression, according to one 2021 study—while also leading to cravings for more, perpetuating an addiction-like cycle.
Remember that added sugar can assume many forms on a food label, from high-fructose corn syrup and dextrose to honey and molasses. And sugar can be hiding in a variety of store-bought foods that are definitely not viewed as desserts. Check the labels on packaged foods before you buy, including fruit juice, salad dressings, nondairy milk, yogurt, condiments, soups, cereals, marinades, and sauces—you might be surprised at the added-sugar counts. If you tend to feel anxious, nervous, jittery, or tense, avoid blood sugar spikes and dips by eating balanced meals instead. Aim for a mix of protein, carbs, fat, and fiber to keep moods steadier throughout the day.
2. Processed meats
If you’re thinking of arranging a charcuterie plate for guests at your next gathering, think again. Due to their high saturated fat content, cured meats, like salami, bacon, and jerky—just like red meats in general—have been linked to inflammation in the body, which fuels anxiety. Cured meats have an additional strike against them, as they are prepared with sky-high amounts of salt. High sodium intake raises blood pressure and puts extra strain on the heart, causing the body to release adrenaline into the bloodstream, which leads to feelings of anxiety.
On the other hand, if you’re looking to consume less meat, processed or otherwise, be careful also to avoid highly processed meat alternatives. Protein replacements can be a healthier choice if they’re made up of whole grains and vegetables, but make sure to read the labels for the ingredients list, as well as nutritional information like sodium counts.
3. Artificial sugar substitutes
We already know that artificial sweeteners, like the ones used in diet sodas, won’t help you lose weight. But, since they’re harmful to the brain, they can also be destructive to mental health. One 2018 study noted that aspartame (as found in NutraSweet or Equal) has been associated with anxiety and irritable moods, along with depression, insomnia, and a host of other neurophysiological issues. That’s because these fake sugars are known as neurotoxins that disrupt the functioning of the nervous system, which leads to increased symptoms of anxiety.
One study, which focused on nutritional interventions as possible treatments for anxiety, suggested that the increased anxious feelings associated with artificial sweeteners may result from the adverse effects they have on the body, such as causing inflammation and disrupting the microbiome. Another study suggested that aspartame can inhibit the transport of dopamine and serotonin precursors to the brain and may increase the levels of excitatory neurotransmitters—changes that alter brain chemistry for a more anxiety-prone effect.
4. Caffeinated beverages
With so many Americans coping with improper sleep, hectic schedules, and a lack of energy-boosting diet and exercise plans, it’s no wonder they feel tired on a daily basis. In an effort to push themselves toward better performance, highly caffeinated beverages such as coffee and energy drinks have become more popular standards in our diets, and in larger serving sizes than ever.
Unfortunately, in addition to these drinks often being loaded with sugar, they can also wreak havoc on those with anxiety—or create symptoms in those who add these beverages to their diet. One study found that consuming more than 250 mg of caffeine per day “can lead to physical symptoms including restlessness, nervousness, psychomotor agitation, tremulousness, and insomnia.” Another, from 2020, studied the consumption of energy drinks among young adults who were 20 and older, to examine its effects on mental health symptoms—and found that participants who added these drinks to their routines registered an increase in stress scores after the 2-year study.
Similarly, a Cambridge study that tracked the coffee consumption of college students found that those who had high caffeine intake were more prone to headaches, anxiety, and psychological distress. Even moderate intake, as little as 1½ cups of coffee (equal to 150 mg of caffeine), may lead to increased anxiousness among those who have certain sensitivities, including those with markers associated with panic disorder, according to a different study.
5. Cocktails
Cocktails serve up a double-whammy of anxiety-increasing elements. First, alcohol (our country’s most dangerous drug, killing more than 140,000 Americans each year, according to the CDC) has been shown to be linked with anxiety. In fact, alcohol use disorder and anxiety co-occur at notable rates—about 2-3 times as often as would be expected by chance alone, say researchers. Others have noted that 1 out of every 3 alcoholics “has experienced episodes of intense depression and/or severe anxiety,” the latter generally occurring after the drinking period (for example, in the hangover stage), which often leads them to drink more to quell that anxiety. This dangerous cycle can lead, ultimately, to addiction.
But even for drinkers who do not imbibe to addictive levels, many cocktails pile on to existing anxiety through the element of added sugar—heaps of it. Sugary drinks such as Pimm’s Cups, piña coladas, margaritas, and fruity martinis pack a shocking amount of added sugar. This is often due to ingredients like flavored spirits, fruit juice, sodas, and mixers. The USDA estimates more than 33 grams of sugar in a daiquiri and more than 36 in a margarita. Stats like this put the “toxic” in intoxicated.
MAKE SMALL CHANGES TO IMPROVE ANXIETY
If all of this feels overwhelming—or if you’re a consumer of many or all of the culprits listed above—don’t panic. Making healthier choices can start with small changes. Swap out cured meats for lean proteins, exchange sugary cocktails for a club soda with fresh lime juice, or try drinking antioxidant-rich green tea versus coffee to start your day. Being armed with this information and choosing anti-anxiety foods instead will help calm busy brains and lower stress levels over the long haul. In the meantime, those with anxiety disorders can also consult with a mental health professional to determine a targeted treatment plan and improve symptoms in conjunction with a better diet.
Anxiety, panic disorders, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Americans have a love affair with sweets. Too many of us are hooked on foods and drinks that are filled with sugar or artificial sweeteners. Decades of research show that this is a toxic relationship, as sugar and artificial sugar substitutes have a negative impact on cognitive function, mental health, and memory. In spite of the consequences, it can be challenging to give up the sweet stuff. There is good news for people who have a sweet tooth—a 2022 study in Nutritional Neuroscience shows that a natural sweetener, stevia, is a better choice.
Sugar and artificial sweeteners have a negative impact on cognitive function, mental health, and memory. A 2022 study shows that a natural sweetener, stevia, is a better choice.
Each year on average, Americans consume approximately 140 pounds of sugar. Refined sugar is 99% pure calories, and it is void of any nutrients. Eating the sweet stuff causes blood sugar levels to spike, which triggers the release of insulin. Soon after, blood sugar levels drop, which causes cravings for a sweet treat. It causes a rollercoaster effect that keeps you hooked on sugar the same way a drug addict craves addictive substances.
Refined sugar wreaks havoc on the brain and body. It increases inflammation and erratic brain cell firing. Consuming sugar has also been associated with depression, ADD/ADHD, and a decline in cognitive ability. In brain imaging studies, sugar increases “slow brain waves,” and a study at UCLA showed that sugar alters memory and learning.
In the 2022 study published in Nutritional Neuroscience mentioned earlier, researchers evaluated the impacts of frequent consumption of sucrose (sugar), the artificial sweetener sucralose (Splenda), or the natural sweetener stevia on the central nervous system. For this randomized controlled trial, participants eliminated all sweeteners for a 1-week period and then underwent neuropsychological assessments as well as EEG/qEEG analysis. A qEEG is a diagnostic tool that measures electrical activity in the brain in the form of brain waves. Then the participants were randomized into 3 groups and consumed one type of sweetener for 6 weeks. After the 6-week period, they were re-tested. The results showed that sugar was associated with a negative impact on encoding memory (learning).
HOW ARTIFICIAL SWEETENERS AFFECT MEMORY
Consuming artificial sweeteners—such as aspartame (NutraSweet, Equal), saccharine (Sweet’N Low), or sucralose (Splenda)—on a regular basis is not a recipe for good health. It can contribute to chronically high insulin, which increases your risk for Alzheimer’s disease and raises the risk of heart disease, diabetes, metabolic syndrome, and other health problems.
A wealth of research has shown an association between artificial sweeteners, such as aspartame, and cognitive and behavioral problems, including anxiety, depression, irritability, and sleep troubles. A 2018 study in Nutritional Neuroscience concluded that “aspartame may be responsible for adverse neurobehavioral health outcomes.”
Earlier findings from a 2017 study in the journal Stroke concluded that drinking artificially sweetened sodas are associated with an increased risk of dementia, as well as stroke. Just one can of an artificially sweetened beverage per day makes you 3 times more likely to develop dementia or suffer a stroke, according to the study.
In the 2022 study that looked at sugar, sucralose, and stevia, the results found that sucralose (Splenda) had a negative impact on overall memory, encoding memory, and executive functions (judgment).
THE NATURAL SWEETENER STEVIA HAS NO NEUROPSYCHOLOGICAL IMPACT
Unlike artificial sweeteners, stevia is a natural sugar substitute. Extracted from the leaf of an herb, stevia is 200-300 times sweeter than sugar, however, it has no impact on blood sugar levels. Some scientific evidence suggests that stevia may stabilize blood sugar levels, enhance glucose tolerance, and reduce blood pressure, but more research is needed.
The 2022 study found that stevia is a neutral sweetener, as there were no significant differences in the before-and-after neuropsychological or qEEG testing results. Sugar and sucralose both increased daydreaming brain waves on qEEG, while stevia had no effect.
When looking for a sweetener that doesn’t harm the brain or body, stevia appears to be the better choice. Note: Consult with a healthcare provider before using stevia if you take medication for blood pressure or diabetes. Memory problems 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.
