More than 92 million Americans have reported cases of COVID-19 since the pandemic’s start, and recent stats released by the Centers for Disease Control and Prevention (CDC) suggest that approximately 35% of those who have had the virus have experienced long COVID (symptoms that persisted for 3 months or longer). The organization also stated that 1 in 5 adults aged 18 or older have experienced a health condition that might be related to a previous COVID illness.
This is not surprising, as inflammation is associated with long COVID, and it impacts the health of the brain and gut (and therefore the whole body). We already know that persistent inflammation leads to serious physical consequences, from cancer to heart disease, and that it may also play a role in neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and Parkinson’s disease—as well as other common mental health issues such as depression and anxiety.
Let’s explore the links between inflammation, long COVID, and the gut-brain axis to determine what’s behind these associations—and how healthier lifestyle and dietary choices can help reduce flare-ups of inflammation in the body to maintain better health over the long haul, even if you’re a COVID long-hauler.
Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection.
Inflammation has been linked to long COVID by the National Institutes of Health, which points to a 2022 study on hamsters that showed extensive inflammation long after the virus left the body—specifically, in the olfactory epithelium (the lining inside the nose) and the olfactory bulb, a part of the brain involved in processing smell as well as in emotion and learning. Inflammation in these areas persisted long after the infection was cleared, and it was present alongside behavioral changes in the hamsters that pointed toward mood disorders like depression as well as anxiety.
“This suggests that the inflammation seen in the hamsters may explain the mechanism responsible for symptoms of long COVID in people,” the study reported, adding that further research is needed to fully understand the link between brain inflammation, brain activity, and behavioral changes—and, ideally, to help create future treatments to address this phenomenon.
Another study published in 2022 in Nature Immunology showed a chronic inflammatory response among patients who had experienced a mild to moderate case of COVID. The results stated that these findings “suggest that SARS-CoV-2 infection exerts unique prolonged residual effects on the innate and adaptive immune systems and that this may be driving the symptomology known as long COVID.”
INFLAMMATION’S RELATION TO THE BRAIN AND GUT
Inflammation, with its connotation of fire, is not necessarily a negative force in the body—it’s actually a first responder sent by the immune system to attack and trap harmful microbes or other invaders that have entered, and to help heal injured tissue. When the problem has been controlled, the inflammation usually subsides as the immune system returns to its neutral state. Problems arise when inflammation becomes chronic (lasting longer than needed), and this once-helpful response instead creates ongoing damage to the organs and tissues of the body, including the brain.
The human gut, meanwhile, communicates with the brain via a complex system of neurons—a back-and-forth exchange known as the gut-brain axis, which includes the immune pathway. The human gastrointestinal tract houses trillions of micro-organisms that plays a role in inflammatory disease and immune response, according to a growing body of scientific evidence shows. These organisms fend off pathogens that, if they are left to multiply, lead to infection and disease. The gut needs about 85% beneficial bacteria to remain functioning optimally, so when the unhealthy portion rises above 15%, health problems ensue.
In other words, gut health is inextricably linked to overall health. A leaky gut, for example, can lead to chronic inflammation and other issues, from seasonal allergies and autoimmune diseases to Alzheimer’s. When chronic inflammation becomes a concern, its typical markers include low omega-3 fatty acid levels, gum disease, high levels of C-reactive protein and homocysteine (an amino acid), and infections. A healthy gut, however, helps sustain a healthier body—including optimal mental health.
POST-COVID INFLAMMATION AND MENTAL HEALTH ISSUES
We already know that COVID-19 creates brain fog, which is also referred to as “COVID Brain.” A large brain imaging study on COVID-19 patients noted that several brain-related changes could explain this phenomenon: a loss of gray matter thickness and tissue damage in areas linked to the olfactory system (i.e., sense of smell), reduction in total brain volume, and atrophy in a part of the cerebellum that is linked with cognition.
Another report, detailing research from the American Academy of Neurology’s annual meeting, explained that those with even mild cases of COVID-19 who experienced longer-term cognitive issues had higher levels of immune activation and immunovascular markers in their cerebrospinal fluid (CSF) nearly a year after infection. Study lead Dr. Joanna Hellmuth of the University of California, San Francisco, shared that these findings imply that this continuing vascular injury and repair in the brain may lead to an overactive immune response and inflammation, which then create the cognitive changes and brain fog associated with long COVID.
Meanwhile, researchers are finding that inflammation is also associated with mental health issues like depression. A 2022 study in BMJ found that people who have had COVID—from mild to severe cases—are at significantly higher risk of experiencing mental health problems, including anxiety, depression, suicidal ideation, sleep disturbances, and cognitive decline.
One study that examined the interaction between inflammation and mood disorders found that inflammatory cytokines had direct effects on levels of mood neurotransmitters such as dopamine and serotonin, as well as dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (common in major depressive disorder), central nervous system function, impaired neuroplasticity, and structural and functional brain changes.
Take note if you’re experiencing issues like anxiety, depression, and brain fog—or if you find yourself coping with these disturbances through drug or alcohol abuse—after recovering from a COVID-19 infection. Remain aware of any changes in your emotional health and, if necessary, obtain further testing. Brain SPECT imaging, for example, measures blood flow and activity in the brain and can help determine if inflammation or another factor is causing the concern. It’s better to catch underlying issues early so they don’t worsen over time.
11 WAYS TO IMPROVE GUT HEALTH AND REDUCE CHRONIC INFLAMMATION
Whether or not you’re a COVID long-hauler, you can keep your gut in its healthiest state and hold chronic inflammation at bay with some simple steps:
Brush your teeth after meals and floss daily to prevent gum disease (which is also linked to depression).
Take a daily multivitamin with extra vitamin D, and, if homocysteine levels are high, a supplement with vitamins B6, B12, and folate.
Boost your omega-3 levels with an EPA/DHA supplement and by eating more walnuts, salmon, sardines, beef, and avocado.
Treat any possible sources of inflammation, such as infections, as soon as possible.
Eat probiotic-rich fermented foods, such as kimchi, sauerkraut, kefir, miso soup, pickles, and kombucha tea.
Increase intake of high-fiber foods—try artichokes, beans, cabbage, chia seeds, root veggies like sweet potatoes, jicama, and squashes.
Consume prebiotic foods, which feed healthy gut microflora: garlic, leeks, onions, asparagus, bananas, and barley.
Limit trans fats, omega-6 rich foods (found in corn, soy, and processed foods), sugar, gluten, and processed meats.
Eliminate alcohol consumption, artificial sweeteners, and fried foods.
Reduce chronic stress, which can create inflammation in the body, through exercise, yoga, diaphragmatic breathing, hypnosis, and/or meditation.
Beware of additional contributing factors: exposure to environmental toxins, sleeplessness, childhood trauma, obesity, prediabetes and diabetes, excess strenuous exercise, and smoking.
Anxiety, depression, brain fog, and other mental health issues associated with COVID can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Be honest, did you gain a few pounds during the pandemic? Or perhaps more than a few pounds? You’re not the only one. In fact, one of several studies on weight gain during the pandemic shows that almost two-thirds of American adults reported that they were unhappy with their weight one year after the pandemic started. Adults are not the only ones affected by weight changes during the pandemic: A large-scale study suggests that childhood obesity spiked during the pandemic, particularly in Hispanic, non-Hispanic Black, publicly insured, or lower-income children.
Even if you added a little padding during the past few years, you can shed the pandemic pounds. Here’s how your brain can help you do it.
Gaining weight isn’t just about our jeans not fitting or our shirt buttons popping off, and it’s not only problematic when it comes to more obvious health risks such as Type 2 diabetes or cardiac disease. Weight gain also adversely impacts our brains and mental health. Brain SPECT imaging, which measures blood flow and activity in the brain, shows that people who are overweight or obese have lower cerebral blood flow, which is associated with a number of debilitating issues, including:
An Amen Clinics brain imaging study published in the Journal of Alzheimer’s Disease Brain imaging studies also show that low blood flow in the brain is the #1 imaging predictor that a person will develop Alzheimer’s disease. Research in the same journal found that people who eat a diet high in refined carbohydrates have a 400% increased risk of developing Alzheimer’s.
If all of that isn’t bad enough, eating a diet high in added sugars and saturated fats negatively impacts basic cognitive functions such as learning and memory, and it happens rapidly, according to findings in a 2017 study in PlosOne. In this study, just 4 days of consuming a high-sugar, high-fat breakfast led to significantly worse memory retention. Imagine how 2-plus years of this type of diet may be affecting your brain and memory.
In a study of brain SPECT imaging scans on 20,000 Amen Clinics patients analyzing the relationship between weight and the brain, it is clear that as weight goes up, the size and function of the brain goes down. Being overweight or obese is simply bad for our brains and can negatively impact our relationships, careers, and overall state of being.
5 BRAIN-BASED STRATEGIES TO SHED PANDEMIC POUNDS
If you gained weight during the pandemic, it’s time to shed those excess pounds. Here are some neuroscience-based tips to help you do it.
1. Eat right to think right.
As meaningful as it is to not eat foods that are low in nutrients and high in sugar and certain fats, eating foods that nourish our minds and bodies is crucial to weight loss and supports brain health. A meta-analysis suggests that eating a diet rich in fruits, vegetables, nuts, and fish can help improve cognitive functioning—these are the same foods that aid in weight loss.
2. Swap your sweets.
A preference for sweet foods is a global phenomenon, even in cultures where healthier foods are consumed. Our palettes can become accustomed to certain tastes, and moving away from processed sweets to healthier foods can feel like a loss. If you’re hooked on using sugar or artificial sweeteners like sucralose (Splenda), try switching to stevia, a natural sugar substitute. A 2022 study found that sugar negatively impacts encoding memory (learning) and sucralose is detrimental to overall memory, learning, and executive functions such as judgment. Stevia, however, had no impact.
3. Get moving.
It’s widely known that exercise is imperative to maintaining long-term health and wellness, but keep in mind that you don’t have to work out like a maniac to stay fit. Walking is a highly effective method of losing weight when combined with an eating plan of nutrient-dense foods. Aim for 30 minutes a day and walk fast (like you’re late for an appointment). If getting off the couch to move sounds exhausting, keep in mind that it might not be easy at first, but our energy increases when we exercise. Finding a hobby that you love and keeps you active (such as table tennis or pickleball) not only helps with weight loss but also has the added benefit of boosting brain health and bringing more joy into your life. A win-win!
4. Get your zzz’s.
A lack of sleep causes the brain to release hormones that increase appetite and sugar cravings. Being well-rested by getting at least 7 hours of shut-eye each night can help curb sugar cravings.
5. Know your overeating brain type.
Understanding the underlying reasons why you tend to overeat is imperative to set yourself up for achieving and maintaining a healthy weight. Based on over 300,000 SPECT scans, Amen Clinics has identified 5 types of overeaters related to brain patterns. Which one sounds like you?
Compulsive Overeaters have increased activity in the anterior cingulate gyrus (ACG), which is associated with getting stuck on thoughts about food.
Impulsive Overeaters typically have too little activity in the prefrontal cortex (PFC), which is associated with having a hard time resisting food when it is around.
Impulsive-Compulsive Overeaters have a combination of low PFC activity and high ACG activity, and they have a tendency to fixate on eating and give in to impulses.
Sad or Emotional Overeaters have excessive activity in the limbic system and tend to use food as a coping mechanism for feelings of sadness.
Anxious Overeaters show increased activity in the basal ganglia, which is associated with using food as medicine to calm nervousness.
Weight gain as well as depression, anxiety, and any other related mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Omega-3 fatty acids are some of the most widely known and well-researched nutraceuticals on the market. There are good reasons why. Omega-3s are critically important to overall health and well-being. Scientific evidence shows they can improve brain function, memory, blood flow, and mood. Omega-3s can also reduce brain shrinkage from aging and inflammation. What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both.
But what’s the difference between EPA and DHA?
What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both.
EPA is an omega-3 fatty acid that is known primarily for its anti-inflammatory effects, which can have many benefits for the brain and body. A 2019 meta-analysis in the Journal of the American Heart Association points to supplementation with omega-3 EPA and DHA as protective for heart health. A 2021 systematic review and meta-analysis in The Lancet found that supplementation with EPA alone provided a greater reduction of risk compared with a combination of EPA and DHA. Other research from 2021 found that treatment with both EPA and DHA led to greater improvement in cognitive function in people with heart disease.
WHAT IS DHA?
DHA is an omega-3 fatty acid that is a vital component of cell membranes and an important building block in the brain. Critical for healthy brain development in the womb and in newborns, DHA continues to play a critical role in maintaining brain function throughout the lifespan. This important substance promotes fluidity of brain cell membranes, and it could influence the way we think and feel. DHA is so important to brain function, that some experts call it “brain food.”
A 2017 review paper points to many benefits of oral supplementation with DHA, including enhanced neurogenesis and improved memory. The paper also analyzed animal studies showing that rats that were DHA deficient had symptoms of depression, anxiety, and memory problems.
DO YOU HAVE LOW LEVELS OF OMEGA-3 EPA AND DHA?
Unfortunately, most Americans are low in omega-3 fatty acids. In 2016, Amen Clinics tested the omega-3 fatty acids levels of 50 consecutive patients who were not taking fish oil (the most commonly used source of EPA and DHA) and found that 49 had suboptimal levels.
Having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. It’s also one of the leading preventable causes of death, according to researchers at the Harvard School of Public Health. Low levels of EPA and DHA are also linked to:
In another study at Amen Clinics, the research team correlated the brain SPECT imaging scans of 130 patients with their EPA and DHA levels. SPECT is an imaging technology that measures blood flow and activity in the brain. The scans found that individuals with the lowest levels of EPA and DHA had lower blood flow in the brain, including in regions involved in memory. On SPECT, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease. On cognitive testing, low omega-3 levels also correlated with lower mood scores.
How can you test your omega-3 level? The Omega-3 Index is a test that involves a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in red blood cells. This directly reflects the levels of EPA and DHA in the brain.
HOW TO GET ADEQUATE OMEGA-3 EPA AND DHA
The human body has a very limited capacity to produce EPA and DHA, so you must get these substances from foods or supplements. Unfortunately, the Standard American Diet (SAD) provides a far greater abundance of omega-6 fatty acids and a scarcity of omega-3s. Some research suggests that the ratio of omega-6 to omega-3 has skyrocketed from 1:1 during evolutionary times to a whopping 20:1, or even higher, today. Consuming too many omega-6s has been associated with inflammation, obesity, and other health issues.
The best dietary sources of omega-3 EPA and DHA are cold-water fish, such as salmon, sardines, or herring. However, some fish are high in mercury and other toxins. Because of this, highly concentrated, high-quality fish oil supplements are a healthy alternative to getting the omega-3 EPA and DHA needed. Look for products that provide 1,000-3,000 mg of EPA and DHA.
CAN VEGETARIANS AND VEGANS GET ENOUGH OMEGA-3 EPA AND DHA?
For vegetarians and vegans, it can be an even greater challenge to get enough omega-3 fatty acids through diet. Plants make a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which is found in foods like flaxseeds, walnuts, and chia seeds. The human body can convert ALA into EPA and DHA, but it isn’t very efficient.
As far as supplements go, compared to fish oil-based omega-3 products, most vegan omega-3 fatty acid products on the market have very low levels of omega-3 DHA and virtually no omega-3 EPA. BrainMD recently introduced Vegan Omega-3 Power, a formula that supplies clinically effective doses of EPA and DHA.
BENEFITS OF SUPPLEMENTATION WITH OMEGA-3 EPA AND DHA
Decades of scientific evidence reveal that supplementation with omega-3 fatty acids EPA and DHA offers a wealth of benefits. For example, a 20-year study with over 3,000 participants found that individuals—especially women—with the greatest intake of EPA and DHA were less likely to experience depression symptoms.
Research shows that other benefits associated with omega-3 EPA and DHA include increased attention in people with ADD/ADHD. A study in Archives of General Psychiatry showed a reduced risk for psychosis. They can also be helpful for children with behavioral problems. At Amen Clinics, when a group of retired football players were treated with highly concentrated fish oil supplements, many of them were able to decrease or completely eliminate their pain medications.
Mood, memory, ADD/ADHD, and other mental health and brain health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. When a dull ache in your head turns into a pounding pain that lasts for hours—or sometimes days—it’s possible that a migraine has taken hold, making you long for a quiet dark room to minimize the throbbing discomfort. Way beyond being merely a “bad headache,” migraines can be debilitating until they subside.
In the U.S., migraines affect almost 16% of people, and women have them 3 times more often than men. There may be a genetic link for this condition since it can run in families, and although the headaches typically begin during early adult years, children can develop migraines too. Despite the prevalence, the biological cause of migraine headaches is not fully understood, although progress continues to be made. Some research has indicated that dysfunction in the brain’s vascular system (blood vessels) and electrical signaling processes lead to decreased blood flow and contribute to terrible head pain and accompanying symptoms. However, why this happens remains unclear.
If you suffer from migraines, it’s a good idea to investigate all the possible causes and triggers, which can include physical, psychological, and environmental issues. Functional (also called integrative) medicine physicians can help.
If you suffer from migraines, it’s a good idea to investigate all the possible causes and triggers, which can include physical, psychological, and environmental issues. Functional (also called integrative) medicine physicians can help.
Some people have migraines infrequently, while others have them many times a month—or even chronically. And there is a lot of variability in how the symptoms manifest. To begin with, there are 2 primary types of these headaches:
Common migraines are ones without an aura and may come on quite suddenly.
Classic migraines begin with an “aura,” which largely affects vision and can cause colored or blind spots, tunnel or blurry vision, or seeing flashing lights, stars, or patterns. Auras may also cause cognitive issues, fatigue, dizziness, a sensation of “pins and needles” in extremities, and other neurological symptoms.
The accompanying headache, which may be more intense on one side of the head, in the neck, or behind the eyes, can start anywhere from a few minutes to several hours after the aura begins. In addition, many people have other symptoms concurrently, such as nausea, chills, sensitivity to sound and light, brain fog, muscle aches, and other issues that add to the discomfort. Even after a migraine subsides, some symptoms may linger in what is often referred to as a migraine “hangover.”
MIGRAINE TRIGGERS ARE WIDE-RANGING
There are many potential triggers that can start the abnormal processes in the brain which lead to migraines, including:
Beyond these common triggers, migraines are also associated with certain neurological disorders. Because of the abnormal vascular function in migraines, research has found evidence that they can be a risk factor for stroke. Literature published in the medical journal, Headache, revealed numerous studies have shown some overlapping neurological processes in epilepsy and migraines, and that the headaches and auras may even trigger seizures. Other research has found that many people who suffer from migraines have a history of mild traumatic brain injury. Furthermore, Irlen Syndrome, which is a visual processing problem that causes certain colors of the light spectrum to irritate the brain, leads to several symptoms, including migraines.
HOW FUNCTIONAL MEDICINE CAN HELP MIGRAINE SUFFERERS
Functional medicine practitioners have expertise in investigating and treating the root cause of complex health problems. In the case of migraines, the doctor will want to know the details of your symptoms, the frequency with which your headaches occur, lifestyle behaviors, and any other coexisting medical or mental health disorders. For example, it is not unusual for migraine sufferers to also have one or more issues, such as:
In addition, some research has found that pro-inflammatory processes and oxidative stress can contribute to the onset of migraine symptoms.
A FUNCTIONAL MEDICINE APPROACH FOR MIGRAINE ASSESSMENT AND TREATMENT
Since so many things can play a role in triggering migraines, a functional medicine physician is likely to do testing and recommend different strategies to help figure out the specific factors that are contributing to the headaches. For example, the doctor may want to:
Run blood and urine tests to assess for any hormonal imbalances or vitamin deficiencies
Recommend a change of birth control method (if applicable) to see if it changes your headache pattern
Undergo food allergy testing
Work with you on an elimination diet for a period of time to identify triggering foods
Ask you to keep a “headache journal” for tracking your food intake and activities prior to getting a migraine
A multi-pronged investigative approach will provide the integrative healthcare professional with a wealth of information about the underlying cause(s) of these debilitating headaches. From there, an individualized and comprehensive treatment plan with specific recommendations can be created and adjusted as needed. Each person’s recommendations will be different based on their unique needs, but examples may include:
By following through with the functional medicine doctor’s suggestions and guidance, the recurrence of migraine headaches can be minimized—or potentially prevented—so they do not continue to be so disruptive to your life and sense of well-being.
At Amen Clinics, our Integrative/Functional Medicine physicians are 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 made the commitment to ditch an unhealthy habit—guzzling sugary energy drinks all day long, bingeing on Netflix every night, or smoking cigarettes—only to find that after a few days it feels nearly impossible to quit? You might even have started to feel depressed and lost without it. You know you made the right decision, but why is it so hard to follow through? The short answer is your brain doesn’t always want to do what is best for you.
The human brain is extraordinarily complex with its 100 billion neurons and the trillions of connections between them. It is involved in everything you do, think, feel, say, and desire. Your brain makes you who you are, but sometimes it outsmarts you in a way that is deceiving—perhaps even a little manipulative.
The simple explanation for this is the brain is biologically wired for reward and pleasure. Back in the caveman days, this likely served as a survival mechanism in that it provided the motivation to find food and water. Even though access to these is much less of a concern now, the brain still drives us to repeat behaviors that result in a perceived reward, regardless of whether the activity is positive—such as watching a beautiful sunset—or harmful, like using cocaine. One of the key drivers for this is dopamine—a neurotransmitter intricately involved with pleasure, focus, and motivation.
The brain drives us to repeat behaviors that it experiences as rewarding or pleasurable, regardless of whether or not something is healthy.
Within the brain’s reward circuit are structures that are often referred to as the pleasure centers. Although they are very small, they have a lot of influence over the choices we make. Therefore, whatever you do that causes dopamine to be released, your brain will encourage you to repeat it because it anticipates a reward from that behavior. To make it even more complicated, pleasurable experiences are linked to emotions and memory, which makes giving up unhealthy habits even more challenging.
Your brain’s reward system doesn’t really care that your sugar-filled morning Frappuccino or a few drinks with friends after work each day is adversely affecting your mental health and physical well-being. In fact, just thinking about engaging in these habits causes dopamine to be released and essentially hijacks your brain.
A SIMPLE STRATEGY TO OVERRIDE YOUR BRAIN’S PLEASURE CENTERS
Even though bad habits can be tricky to overcome, you can learn how to outsmart your brain’s natural inclinations. With practice, you can override its power and make the healthy changes you want.
When you’re used to doing a certain thing regularly, life can initially feel empty without it—and this is normal. There’s a part of your brain that is kicking and screaming because it isn’t getting the reward from the habit you have given up. One way to help you process this discomfort is to think about the circumstances that got you hooked on it to begin with.
For example, imagine that the unhealthy habit you want to stop is having pizza and a large soda for lunch on too many days each week. Think back to your original memories associated with it. Perhaps you started eating that way in college with a group of good friends, and not only did you enjoy the indulgence and taste of the meal, but also the laughs and camaraderie that came with it. Fast forward a decade or more to where you are today with a multitude of responsibilities and not enough time on your hands. Now, you run out to pick up a big slice of pizza and a soda for washing it down while sitting at your desk during your lunch break. You might not even enjoy it all that much, but you (and your brain) do it because it’s what you (and your brain) have always done.
Notice the difference between the memory of how you felt in college and how your current experience with the pizza habit makes you feel. There’s a very good chance that it’s not as pleasurable as it used to be.
Using this memory-based information, you can start vetoing your brain’s drive to hit the pizza parlor by choosing to adopt a new, healthier lunchtime habit that makes you feel better about yourself. Start becoming aware of the benefits you experience from, for example, choosing a salad with grilled chicken and having sparkling water instead of having pizza. Pay attention to how the healthy choice nourishes your body and brain, increases your energy, and maybe even helps you lose a few of those extra pounds. Keep your focus on all the positive things you are gaining with this change.
Revising behaviors that have been reinforced over time won’t happen overnight. It takes daily practice. Each day, remind yourself about the positive and pleasurable feelings associated with your new habit. Regardless of what you want to change, the more you do it, the more it gets wired into your brain as a reward and puts you back in the driver’s seat for choosing what is best for you.
Addictions, unwanted behaviors, 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. Some foods (like those in the Standard American Diet, fittingly called SAD for short) derail moods, zap energy, and create tension in the mind and body. A poor diet can even lead to memory loss or increase the risk for conditions like depression and ADHD. But other foods can work the opposite way, helping to elevate moods, boost energy, and calm anxiety and stress. Which would you rather reach for?
Snacking is probably the mealtime category in which it feels easiest to cut corners with processed, premade options, which are notorious brain destroyers. But don’t think that eating healthy has to mean cooking complicated—there are loads of choices that couldn’t be easier (and tastier) to whip up for yourself on the fly. Here are 11 simple snack ideas that will keep you satisfied between meals and keep your brain happier over the long haul.
Although 80% of the brain is comprised of water, 60% of the solid weight of your brain is fat—meaning that dietary fats are essential for optimal brain function and for positive moods.
11 Simple Snack Ideas to Keep You Satisfied Between Meals
1. Guacamole.
Although 80% of the brain is comprised of water, 60% of the solid weight of your brain is fat—meaning that dietary fats are essential for optimal brain function and for positive moods. Avocados are a great source. Simply scoop out the ripe flesh, mash with a fork, add veggies and fruits—like onion, tomato, tomatillo, or sun-dried tomato—and flavor with lime juice and herbs like cilantro. Sprinkle in sodium-free spices, such as chili or curry powders, for an extra kick. Keep it brain healthy by skipping the tortilla chips and opting for carrots or celery for dipping.
2. Protein shake.
For a sippable snack, combine just a few ingredients in a blender with ice: a half avocado or a whole banana, almond milk, raw cacao, cinnamon, plant protein (such as protein powder or hemp seeds), a dash of natural sweetener (try stevia), and perhaps some dark chocolate bits on top. You can make endless variations on this with fruit, greens, and chia or flax seeds—get creative and experiment.
3. Trail mix.
Make a larger batch to have ready all week long. Simply combine cashews, slivered almonds, cacao nibs, and walnuts (make sure all of the above are in their raw, unsalted state), plus a couple of tablespoons each of add-ins, all unsweetened: goji berries, dried mulberries, dried blueberries, and shaved coconut. This is easy to grab on the go when you’re crunched for time.
4. Yogurt bowls.
Unsweetened almond milk-based or other plant-based yogurt makes a great base for a snack. Mix in fresh fruit and a dollop of nuts or nut butter, and top with a sprinkle of cinnamon. For a more substantial snack, select a yogurt with a solid serving of protein, or add in a little protein powder.
5. Tuna salad alternatives.
Mash jackfruit or chickpeas with a little lemon juice and vegan mayo or avocado for creaminess, plus sea salt and seasonings. Add red onion, celery, or any other veggies you like for a little extra crunch. Serve with seed-based crackers.
6. Hummus.
For its most basic form, you can simply blend chickpeas, tahini, lemon juice, and garlic. But this recipe accommodates endless variations—try using different legumes as a base, or tossing in additions like smoked paprika, sun-dried tomatoes, spinach, or roasted red peppers. Serve with raw veggies to dip, such as carrots, grape tomatoes, jicama sticks, or broccoli.
7. Oatmeal.
This versatile snack can go both ways: sweet and savory. Indulge a sweet tooth by adding in fresh berries, banana slices, or dried fruit like raisins, then sprinkling with cinnamon. Or go for “svoats” (savory oats) by mixing in onion and garlic powders, turmeric, and greens like kale or collards. Oatmeal provides a “slow burn,” meaning it keeps you feeling fuller, longer.
8. Fruit ’n’ nut.
Slice up an apple or pear and dip in nut butter with a dash of cinnamon—it doesn’t get much simpler! If you want an unsweet option, replace the fruit with celery boats, filling the cavities of the stalks with nut butter.
9. Decadent dessert.
Chocolate has proven brain benefits! For a sweet snack, reach for a small square of dark chocolate (don’t eat more than 1 ounce, and be sure to choose a sugar-free, dairy-free variety with at least 70% cocoa content). You can add a small handful of unsalted raw almonds on the side or, for added fiber, a piece of fruit, like an apple.
10. Vegetable chips.
Who says you can’t eat chips? You can—if you make them from whole vegetables that are sliced thin, tossed in a light layer of macadamia nut oil, and baked in the oven. Try slicing up some jicama, sweet potatoes, or beets for a crunchy snack that feels indulgent. Or reach for hearty kale leaves to make classic kale chips. Sprinkle on some spices for added flavor.
11. Popsicles.
In the warm-weather months, popsicles are an American favorite, but store-bought varieties can be loaded down with unhealthy ingredients like Red Dye 40. Instead, make your own with fresh or frozen strawberries, blended with a bit of water and flavored stevia drops, plus stevia-sweetened coconut milk. Pour in popsicle molds and freeze, and you’ll have healthy frozen treats for any time.
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. Other than having an allergy to it, most people believe eating fish is one of the healthiest things we can do for our body and brain—which in many cases is true. Yet, while we would like to think the seafood we buy is safe for us to consume, it’s hard to know for sure if any environmental conditions have tainted the fish we’re about to cook on the grill.
To this point, a recent research project at Florida International University discovered some alarming information about the sea life they have been studying. During the past few years, scientists analyzed the tissue and blood of more than 90 bonefish in Biscayne Bay and the Florida Keys. On average, they found 7 medications in each fish—one even had 17 different meds in it! Antidepressants, pain relievers, antibiotics, and blood pressure drugs were among the many ones identified. The same held true for the fish, crabs, and shrimp they prey on. And while bonefish in this area are “catch and release” only, many other ocean species live in the same waters too.
Antidepressants found in seafood? Do the benefits of eating fish outweigh the risks?
This is not the first time medications have been found in fish. For more than a decade, some biologists have known that numerous pharmaceuticals—most commonly antidepressants—are detectable in inland stream fish too.
Aside from being disturbing, the reason for this is pretty gross.
Anyone who takes a medication eventually eliminates it through their bladder or bowels, sending it into the septic system. According to ecologists studying this problem, the technology of many wastewater plants is insufficient to eliminate invisible contaminants, like medications, before the processed wastewater gets discharged into the ocean, streams, and other waterways.
Ewwwwww!
ENVIRONMENTAL TOXINS IN FISH
Many species of fish can also be tainted with harmful toxins like mercury and other heavy metals, PCBs, dioxin, pesticides, and PBDEs (fire retardant chemicals used in a wide variety of consumer products). Like medications, they are often leached into the environment through wastewater.
MERCURY CONTAMINATION
While mercury occurs naturally in the earth’s crust, most of it found in the ocean comes from pollution caused by the burning of fossil fuels—such as coal—which gets washed into the water by rain and from being directly discharged as industrial waste. Unfortunately, many types of fish now have mercury in them, particularly the large deep-sea species. They eat more and tend to live longer so they have a greater accumulation of mercury in their tissues. Therefore, eating any of the following fish should be avoided—especially by young children and pregnant or breast-feeding women:
King mackerel
Shark
Swordfish
Marlin
Tile fish
Orange roughy
Bluefin or big eye tuna
WATCH OUT FOR FARMED FISH
The practices in aquaculture can also be detrimental to your health. Mollusks, crustaceans, or fish are raised in crowded large tanks, sea cages, small ponds, or other types of enclosures. Antibiotics are commonly used to limit the spread of disease. In addition, pesticides, PBDEs, dioxin, and other chemicals have been found in the wastewater from these commercial operations. Salmon, oysters, perch, shrimp, trout, and tilapia are among the species farmed in the U.S., although other than tilapia, the non-farmed versions are available too—so be sure to look for these instead.
THE MANY HEALTH BENEFITS OF SEAFOOD
Although information like this might make you think twice about consuming fish, the health benefits still outweigh the risks and there are many valid reasons for having it in your diet.
Seafood is an excellent source of protein and is chock-full of important nutrients, such as vitamin D, riboflavin (B2), phosphorous, calcium, iodine, and other crucial minerals.
Fish contains all the essential amino acids our bodies need. Among many other functions, these are necessary for making neurotransmitters, including dopamine and serotonin, which are critical for our brain and mental health. A meta-analysis (review of multiple research studies) published in the Journal of Epidemiology and Community Health found evidence that high fish consumption can lower the risk for depression.
Coldwater fish is the best dietary source for the omega-3 fatty acids, EPA and DHA, which not only support mood and attention, but they’re also important for overall brain function, immunity, and promoting better cardiovascular health.
Because most types of fish and seafood are so good for us, it’s important to know which are the cleanest and best to eat.
SEAFOOD: BE AN INFORMED CONSUMER
Despite some of the hazards with certain types of fish and seafood, there are still many good options available. As a general rule, smaller species usually have lower levels of toxins (including mercury). However, since appearances can be misleading, make sure to read the labels of any products you plan to consume and ask questions at the counter in your grocery store, so you are informed about what you are buying.
To minimize the possible risk of accumulating any toxins, such as mercury, in your body, eat a variety of different types of fish—there are plenty to choose from. To the extent possible, avoid farm-raised products and choose wild-caught seafood whenever you can. Some good choices to include as part of a balanced diet are:
And if you love to go fishing, make sure you drop your line far away from water treatment plants, industrial runoff, and other sources that pollute the water. It’s also important to stay up-to-date with any health advisories regarding the conditions at and near your favorite fishing spot, so you can safely enjoy your own catch of the day.
Even though it can be difficult to know exactly what is in the seafood—or any food—you eat, try not to let every shocking news story make you feel anxious about it. Do your best to educate yourself about the foods you love and let that information empower you to make the best decisions for your health and that of your family.
Toxic exposure, 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. Marijuana is making headlines these days as a cure-all for a wide range of common issues, such as stress, anxiety, depression, sleep problems, and pain management. Marketers are aggressively pushing this message to consumers, encouraging the use of cannabis as a natural treatment. The message appears to be working, as a national survey in 2018 found that 81% of Americans believe marijuana possesses at least one health benefit. This same survey reported that nearly 30% of adults in the U.S. believe that smoking weed helps prevent certain health issues.
But that is only one side of the story. Marketers neglect to mention that a wealth of research shows that marijuana also poses a variety of risks to users. This blog explores 7 common myths about cannabis and presents scientific evidence that gives you the real facts.
To help you be more informed about marijuana, it’s essential to understand that it contains two active compounds:
THC (the primary psychoactive compound that causes a high)
Fact: Marijuana increases the risk of depression and suicidality.
Some people may get the giggles while smoking pot, but the happy high doesn’t last. In 2019 JAMA Psychiatry published a review of 11 studies involving 23,317 people. This review found that cannabis use during adolescence increases the likelihood of becoming depressed, having suicidal thoughts, or attempting suicide in young adulthood.
Myth: Cannabis helps you sleep better.
Fact: Cannabis can disrupt sleep.
For some people, cannabis induces sleepiness, however, as the drug wears off it has the reverse effect, causing some individuals to awaken in the middle of the night and have a hard time going back to sleep. According to a 2022 study in Regional Anesthesia and Pain Medicine, adults who had used cannabis in the previous month were more likely to sleep less than 6 hours or more than 9 hours. Those who used the drug most frequently tended to be at the extremes of sleep duration—getting too little or too much sleep.
Myth: Weed is a natural way to calm anxiety.
Fact: Weed can make some people more anxious.
In the field of psychiatry, the use of marijuana and CBD oil as treatment options for mental health issues like anxiety is becoming more common. Although many people do find temporary relief from anxiousness, not everyone does. In fact, it makes some people feel worse. Research in the journal Neurology shows that higher concentrations of THC are associated with increases in anxiety. Racing thoughts and a fast heart rate, common symptoms of anxiety, have been noted in THC users.
Myth: Cannabis makes you more creative.
Fact: Cannabis can induce psychosis.
Although you may feel more expressive while high from marijuana, you are also at increased risk for psychosis, according to research. Just look at the findings of a 2019 study in The Lancet Psychiatry, which suggests that 10% of new cases of psychosis may be linked to high-potency cannabis. The study also found that daily users of high-potency weed were 5 times more likely to develop a psychotic disorder.
Myth: Marijuana doesn’t affect memory.
Fact: Marijuana may impair short-term and long-term memory.
Using marijuana temporarily interferes with thinking and negatively impacts short-term memory and working memory. This occurs because THC, the psychoactive compound in marijuana, attaches to receptors in the brain’s memory centers, including the hippocampus. A growing body of research points to a link between cannabis use and memory problems later in life. A 2016 study in JAMA Internal Medicine found that past use of the drug is associated with a decline in verbal memory. Animal research shows that exposure to THC during adolescence is linked to memory problems later in life. In addition, the brain imaging work over the last 30 years at Amen Clinics shows that marijuana use negatively impacts brain structures involved with memory. A 2017 study by Amen Clinics published in the Journal of Alzheimer’s Disease on more than 1,000 marijuana users found that a decrease in blood flow was most pronounced in the hippocampus, one of the brain’s major memory centers.
Myth: Cannabis is an innocuous substance.
Fact: Cannabis use negatively impacts the brain.
The Amen Clinics study mentioned above found decreased blood flow in nearly every area of the brain in marijuana users. In the world’s largest brain imaging study based on 62,454 SPECT scans, marijuana use was associated with accelerated aging in the brain. You don’t want a brain that is older than you are.
Myth: Smoking pot doesn’t affect your kids.
Fact: Smoking pot can harm future generations.
According to a 2017 report in JAMA, the percentage of women who are smoking weed while pregnant has increased from 2.4% to 3.9%, and it can have disturbing consequences for their offspring. A 2018 review of existing research shows that prenatal exposure to marijuana can impact fetal brain development, lead to cognitive deficits, and increase the risk of neuropsychological problems. In three large-scale longitudinal studies from the U.S., Canada, and the Netherlands, the children of marijuana users exhibited greater impulsivity and hyperactivity, were more likely to have memory issues and had lower IQ scores compared to the offspring of non-users. Other research shows that as adolescents, the kids of pot smokers are at a much greater risk of having attention problems, depressive symptoms, and delinquent behavior.
When it comes to marijuana, caution is advised because we need to protect our own cognitive function and psychological health as well as that of future generations.
Addictions, 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. It’s no secret that the standard American diet can have a devastating impact on the brain. For example, research has linked high-glycemic, high-fat foods with impaired function in the brain’s hippocampus, a region associated with both memory and appetite control—which explains why eating junk food so easily becomes an addiction that fuels itself.
Convenience foods like chips, crackers, pretzels, cookies, and muffins are obvious offenders, but other common culprits—including white and wheat bread, pasta, white potatoes, and rice—are also considered high-glycemic and low-fiber, while sugar, offering zero nutritional value, depletes chromium and other valuable vitamins and minerals from the body. These foods are concerning for a variety of reasons, considering their links to mental health issues, such as ADD/ADHD and depression. But there is another, lesser-known reason to avoid them: They could be eroding your memory and even increasing the chances of developing dementia later in life.
High-glycemic, low-fiber foods could be eroding your memory and even increasing the chances of developing dementia later in life.
With research linking abnormal insulin levels to Alzheimer’s disease and cognitive decline, some experts have questioned whether Alzheimer’s should be considered “type 3 diabetes.” A 2013 study in The New England Journal of Medicine suggested that higher glucose levels may be a risk factor for dementia, even among those without diabetes. And the higher the blood sugar level, the more the odds of getting dementia increases—with diabetes linked to decreased blood flow to the brain (the No. 1 predictor of future memory problems on brain SPECT imaging), as well as a smaller hippocampus.
That’s a major concern when diabetes and pre-diabetes now affect nearly half of the U.S. population, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Luckily, a majority of these cases are preventable through lifestyle changes that can help prevent diabetes—and thus the associated memory loss that accompanies it.
One example of preventative measures is maintaining a healthy weight. In a study in Current Alzheimer’s Research that examined more than 10,000 people over 36 years, being overweight or obese in midlife was shown to be strongly associated with memory problems and dementia in later life. And another study of 408 healthy adults showed that as BMI went up, cognitive scores decreased, especially in the category of decision making (i.e., the executive function of the brain)—helping explain why an unhealthy diet propels further unhealthy choices.
More recently, a study published in 2021 found that eating high-glycemic, processed foods may increase the risk for dementia. After only 4 weeks of consuming a highly processed food diet, aging rats demonstrated both signs of inflammation in the brain and signs of memory loss in behavioral experiments. This indicated that the hippocampus and amygdala regions of the brain were negatively affected by this type of diet in a surprisingly short amount of time.
FOLLOW A FIBER-RICH DIET FOR BRAIN HEALTH AND MEMORY PROTECTION
While some foods are notorious for contributing to memory problems, others can help rescue memory as part of a healthy diet. In addition to limiting high-glycemic, low-fiber foods, wheat (including whole wheat), and processed foods, it’s recommended to eat a diet high in “smart carbohydrates,” which are high in fiber and low on the glycemic index.
That’s because fiber is a significant dietary weapon in the fight against memory loss. A 2022 study published in Nutritional Neuroscience found that those who choose a high-fiber diet—specifically, one rich in soluble fiber—may have a lower risk of developing dementia. Those who ate the most fiber showed a roughly 25% lower risk of later-life dementia.
As the study indicates, there are two types of fiber—soluble and insoluble. Soluble fiber provides “food” (commonly known as prebiotics) to health-promoting bacteria in the gut, which improves digestive health and helps reduce the bad bacteria that generate disease and hamper immunity. These friendly bacteria are also responsible for making certain vitamins, such as vitamin K and some B vitamins. You can find soluble fiber in foods such as apples, berries, flax seeds, and fiber supplements.
On the other hand, insoluble fiber works like a broom, helping to sweep the intestines clean, and ensuring that the fermented byproducts of soluble fiber are distributed throughout the colon. Because short-chain fatty acids, responsible for regulating cholesterol and insulin responses, are created in the colon, maintaining colon health is critical to proper metabolic function.
Fiber is a special type of carbohydrate because it can’t be digested by humans—and most Americans are not getting enough in their daily diet. Though women should aim for 25 to 30 grams per day, and men should eat 30 to 38 grams, the average American consumes less than 15 grams per day, an alarmingly low number.
Fiber offers myriad benefits for the body, improving the function of the bowels, reducing colon cancer risk, and helping stabilize blood sugar. It also contributes to feeling full faster, and stay full for a longer period of time, compared to high-glycemic, low-fiber foods. Fiber-rich foods can even help balance cholesterol and blood pressure.
Try adding these high-fiber foods to your diet: broccoli, berries, onions, flax seeds, nuts, green beans, cauliflower, celery, sweet potatoes, psyllium husk, navy beans, raspberries, broccoli, spinach, lentils, green peas, pears, winter squash, cabbage, green beans, avocados, coconut, figs, artichokes, chickpeas, and hemp and chia seeds. In general, prioritizing vegetables will contribute to getting the recommended daily amounts of both soluble and insoluble fiber, but those with insulin resistance or high cholesterol may choose to add fiber supplements to their morning glass of water or smoothie—an easy way to ensure intake of this brain-boosting nutrient.
Memory loss, dementia, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.By Karen Mayo
Mental and physical health can be dramatically improved with a nutrient-dense, healthy diet. Many times, deficiency of essential vitamins and minerals can compromise brain function and increase symptoms of depression, irritability, anxiety, and more.
Getting a complete blood panel is the best way to know because deficiencies are extremely unique to each person. Healthy eating and nutritional care increase mental and physical health. If a patient or client’s diet doesn’t comprise nutrient-rich foods, consider suggesting nutritional supplements for the following top 5 nutrients needed for optimal brain function.
5 Nutrients Needed for Optimal Brain Function
Vitamin D regulates the production of adrenaline, noradrenaline, and dopamine, and plays a vital role as an important hormone for brain function. Vitamin D deficiency manifests in a variety of ways including fatigue, muscle weakness, hair loss, back pain, poor skin healing, bone pain, and mood changes.
Foods to Recommend: A diet rich in vitamin D natural sources such as eggs, fatty fish (such as sock-eyed salmon or trout), mushrooms, fortified foods (like brown rice), goat cheese, and gluten-free oats should be consumed.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management. People fighting depression tend to have lower levels of folate (B12/B9) in the blood.
Foods to Recommend: Folate is present in dark green vegetables, beans, peas, citrus fruits, and legumes (such as lentils and garbanzo beans).
The deficiency of magnesium is known to increase many symptoms related to mental disorders, such as agitation, anxiety, irritability, confusion, insomnia, headache, hallucinations, and depression.
Foods to Recommend: Include magnesium-rich foods, such as pumpkin seeds, dark organic chocolate (plus 72%), and almonds, into the diet at least three times a day to help alleviate some stress.
Omega-3 fatty acids are vital for brain function, supporting mental sharpness, and positive mood. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Foods to Recommend: Oily fish (such as sock-eyed salmon or cod) are great sources of omega-3 fatty acids. These healthy fats can also be found in flaxseeds and walnuts; this is the work of divine intervention—walnuts look like the brain.
Probiotic is by far the most ignored deficiency that creates the worst symptoms that affect millions of people worldwide. Probiotics are a mix of live bacteria and yeast that live naturally in the human gastrointestinal tract that promote healthy digestion, support a healthy response to stress, promote positive mood and emotional balance. Mental health issues that have been linked to an unhealthy gut include ADD/ADHD, anxiety, depression, schizophrenia, and Alzheimer’s disease. Physical issues include autoimmune problems (such as thyroid issues and arthritis disorders), digestive issues (such as irritable bowel syndrome, constipation, diarrhea, heartburn, or bloating), sleep issues, skin rashes, allergies, and the rollercoaster of sugar cravings.
Foods to Recommend: Probiotics support the important gut/brain connection. Probiotic foods are organic yogurt, kefir, sauerkraut, kimchi, non-GMO miso, kombucha (be aware of sugar content), and pickles.
Just like anything else please do due diligence, more is not always better.
Karen Mayo is an Amen Clinics Integrative Nutritionist, a board-certified integrative nutrition health and lifestyle coach, the author of three books including the international bestseller Mindful Eating, a natural foods chef, and a certified hypnotherapist.Nutrition suggestions are an important part of the Amen Clinics Method and are included in your full evaluation, yet we also offer comprehensive, one-on-one nutrition consultations, facilitated by trained dieticians and nutritionists at Amen Clinics. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
