Nearly everywhere you go (schools, work, shopping malls, movie theaters, airports, ballparks, and so on) someone is trying to sell you low-quality, tasty food that will hurt your brain health/mental health and kill you early. The Standard American Diet (SAD) is filled with pro-inflammatory, allergenic foods laced with artificial chemicals that research shows will damage and prematurely age your brain and increase your risk for diabetes, hypertension, heart disease, and cancer as well as depression, ADHD, anxiety disorders, and dementia.
The real weapons of mass destruction are foods that have these 9 characteristics:
These low-quality “foods” are destroying the brain health/mental health of America, especially when you consider that corporations pay big money to professional athletes and coaches to visibly drink Coke, Pepsi, or Gatorade (all filled with sugar, artificial colors, and preservatives) on the sidelines of games, effectively marketing these products to children and teens.
They also get children hooked on so-called “happy meals” with fun toys that create diabesity (a combination of diabetes and obesity) and inflammation—definitely not a prescription for happiness. Many schools serve Pizza Hut or McDonald’s for lunch—foods that can give you brain fog and make it harder to concentrate on learning. Not so smart! Without thinking, we are destroying the mental and physical health of our children.
Many corporations brag about the addictive nature of their foods, “Bet you can’t eat just one.” They hire food scientists to combine fat, sugar, and salt with the perfect “texture,” “crunchiness,” “meltiness,” and “aroma” to overwhelm the brain with flavor to trigger the “bliss point” in your brain, which is akin to taking a hit of cocaine, making you literally fall in love with low-quality foods.
This is one of the reasons why people say they “love” candy, doughnuts, pastries, French fries, and bread, and can’t even conceive of giving them up. They are not eating to live; they are eating for momentary pleasure and to feed addictions that were artificially created for a corporate profit motive. Some people are so addicted they say they would rather get Alzheimer’s disease than give up sugar.
We must do better because our children will never be able to afford the tsunami of illness headed their way. Shocking statistics show that 75% of the healthcare dollars in the U.S. are spent on chronic preventable illnesses, most of which are driven by poor nutrition.
In a fascinating study about diet and depression in Nutritional Neuroscience, researchers went to two remote islands in Australia—one with plentiful fast food and lower fish consumption, the other without fast food and higher fish consumption. On the island with fast food, 16% of the people had moderate-to-severe depression, compared to only 3% on the island without fast food. That is a 500% increased risk of depression, based on diet!
Being in love with something that hurts you is an abusive relationship that needs serious intervention. No food of any kind belongs in the same emotional place in your brain as the love you have for your spouse, children, or grandchildren.
The most important rule to remember is to only love foods that love you back. If you can follow this one rule, it will go a long way to ending mental illness in you or your loved ones.
At Amen Clinics, we take a whole-body approach to helping people overcome debilitating symptoms and achieve peak performance. We perform comprehensive evaluations that include brain SPECT imaging, as well as looking at the many lifestyle factors, such as diet, that can contribute to mental health symptoms or hold you back from reaching your potential. Our wrap-around services focus on the least toxic, most effective solutions, including brain health nutrition coaching.
If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and optimized their performance at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
If you think depression, schizophrenia, or bipolar disorder are the mental illnesses most commonly linked to an early death, you’re wrong. Eating disorders—including anorexia nervosa, bulimia, and binge eating— are the most lethal mental health conditions, according to research in Current Psychiatry Reports.
How bad is it? The Eating Disorders Coalition reports that every 62 minutes, at least one person loses their life as a direct result of an eating disorder. Anorexia nervosa is linked to the highest mortality rate of all, and sadly, one in five individuals with anorexia who die take their own life, according to findings in Archives of General Psychiatry.
Anorexia nervosa (AN) is an eating disorder in which people have a distorted body image and view themselves as overweight or obese even though they may be significantly underweight. People with AN tend to have intense fear about gaining weight, and they severely limit the amount of food they eat.
At least 30 million Americans will struggle with an eating disorder during their lifetime, and an estimated 0.9% of women will suffer from anorexia. Men also suffer from the disorder, but at a lower rate than women. Experts suggest eating disorders may be vastly underreported, and the actual numbers of people who are struggling may be much higher than the published statistics.
And the problem isn’t getting any better. In fact, hospitalization rates for eating disorders have been on the rise, jumping 18% from 1999 to 2006.
Anorexia is such a deadly disease because it ravages physical health. It’s well known that over time, it damages the cardiovascular system, strains the gastrointestinal system, and disrupts neurohormone production. What many people don’t realize is that it also has negative impacts on the brain, including the following:
Considering its devastating impact on physical and mental health, you might expect healthcare professionals to be vigilant about early diagnosis and treatment. Unfortunately, this isn’t the case.
Part of the reason why eating disorders, such as anorexia, are so deadly is that they aren’t always taken seriously. These conditions are often dismissed as insignificant. Family members and loved ones may think the person struggling is just “going through a phase” and will “snap out of it.” But eating disorders are deeply complex conditions that rarely just go away.
In the healthcare arena, a lack of training about eating disorders is contributing to too many avoidable deaths, according to a 2019 report in BMJ. In this paper, experts reveal that training on these deadly conditions is limited to “just a few hours.” This needs to change.
Another pressing issue lies in the fact that because most healthcare and psychiatric care providers don’t look at the brain, they can’t always effectively diagnose and treat co-occurring mental health conditions. And they often take a one-size-fits-all approach to treatment, which will never work because eating disorders and mental health conditions aren’t single or simple disorders.
Understanding any underlying dysfunction in the brain is critical to getting a complete and accurate diagnosis and personalized treatment plan to start the healing process. Brain SPECT imaging can help you see that your problems have a biological basis and that it isn’t your fault. The most beneficial treatment plans go far beyond nutritional counseling and include addressing psychiatric issues as well as assessing any other biological psychological, social, or spiritual factors that may contribute to the condition. With a comprehensive approach, even people who have long-term eating disorders can recover and get their life back.
At Amen Clinics, we use brain SPECT imaging as part of a wrap-around evaluation and treatment plan for people struggling with eating disorders and co-occurring mental health conditions. We believe in using the least toxic, most effective therapies and strategies to optimize your brain function to help you regain control of your eating and learn to love your life again.
If you want to join the tens of thousands of people who have already enhanced their brain health and overcome their symptoms at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
By Kabran Chapek, ND
It seems like everybody is talking about the ketogenic—or “keto”—diet these days. It’s been touted as the latest weight-loss secret with bonus side effects, such as a boost in energy and enhanced mental clarity. There’s actually another benefit to this diet that most people don’t know about. And if you, or a loved one, have ever suffered a concussion any type of traumatic brain injury (TBI), you’ll want to take note.
Just ask Chris. When he came to see me, he was at the end of his rope.
Two years after cracking his head on a sidewalk in a bike crash, he still struggled with daily headaches, crushing fatigue, and keeping his balance—all of which contributed to him losing his job as captain of a ferryboat that plied the San Juan Islands. His marriage was in divorce court because of the anger and rage he exhibited.
In the midst of this personal turmoil, Chris wasn’t getting any better. After telling me that he had little money for treatment, he asked, “What are the one or two supplements I can take to heal my brain?” It was obvious that Chris wanted to get the most bang for his buck.
I told him that one of the most powerful treatments he could do for a brain injury was not to take a supplement but to change his diet. I recommended a version of the keto diet, which is basically a low-carb, high-fat diet.
Within one week, Chris noticed that he felt better, and his sleep improved. Within a month, as he faithfully stayed with his new way of eating, he experienced more energy, felt his depression lift, and started to lose the weight that he had gained in the past two years.
The keto diet is thought to be effective because of the healing effect of ketone bodies on the brain. Ketones are three water-soluble molecules produced by the liver when fatty acids are broken down for energy. Early research on ketone bodies showed that they caused the body to go into a state of nutritional ketosis, whereby the body shifts over from burning carbohydrates as its predominant fuel source to fats.
Take note, the keto diet does NOT mean going into a state of ketoacidosis, which is a potentially life-threatening condition for type I diabetics.
In addition to the keto diet’s energy-stabilizing effect on the brain, it also has neuroprotective effects. For openers, patients experience decreased oxidative stress, which is an imbalance between the production of free radicals and the ability of the body to detoxify their harmful effects through the body’s antioxidants system. In fact, research shows that the ketones themselves have antioxidant capacity.
In recent years, studies have shown that the keto diet has helped a number of low-brain and energy-state conditions such as TBI, as well as migraine headaches, Parkinson’s disease, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), cancer, stroke, mitochondrial disorders, depression, and autism.
A single common pathway of dysfunction for a number of neurological conditions is that a very hungry organ—the brain—is starving, and according to research in Frontiers in Pharmacology, the keto diet is one solution for replenishing it.
This is an important point because early in a TBI, brain glucose levels rise and then drop below normal. A wealth of scientific evidence shows that giving glucose to TBI patients—or eating high-sugar foods if you’ve had a head injury—certainly worsens outcomes.
That said, we need more human research on the keto diet for acute and chronic brain injury.
In my book, Concussion Rescue, I offer a 5-step blueprint of the important ways people with a TBI need to modify the keto diet for maximum effectiveness. You’ll also find an easy meal plan to help you get started. And if you’re considering switching to a keto diet, be sure to check with your doctor first!
In Concussion Rescue, author Dr. Kabran Chapek shares many of the diet and supplement protocols he uses with TBI patients at Amen Clinics. Order your copy here.
If you or a loved one is struggling with symptoms that may be related to a concussion or TBI, making changes to your diet and nutritional supplements can be an important part of an effective treatment plan. If you want to join the thousands of people who have already healed from TBIs with the Amen Clinics Concussion Rescue Program, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
A growing body of evidence is finding a link between vitamin D levels and autism. New research in a 2019 edition of Molecular Psychiatry found that mothers with low levels of vitamin D at 11 weeks of pregnancy were associated with 1.58 greater odds of their child developing autism spectrum disorder (ASD). For this study, vitamin D insufficiency was defined as 25-<50 mmol/L on a blood test called 25-hydroxy vitamin D.
Similarly, in this same study, infants with vitamin D levels under 25 mmol/L were 1.33 times as likely to have ASD as newborns with vitamin D levels of 50 mmol/L or higher. When both the mother and baby had low levels, the odds were even higher—1.75 times increased risk of autism.
These findings are consistent with a 2017 study in British Journal of Psychiatry Open, which found that children born to mothers with mid-pregnancy vitamin D deficiency had more than twice the risk of developing ASD.
Another study from 2018 that focused on 3-year-old children found that those in the bottom 25% of vitamin D levels were at a 260% increased risk of ASD.
The exact mechanism of how vitamin D deficiency impacts the risk of autism remains unclear, but the important nutrient plays a vital role in overall brain development.
On the flip side, newborns with high levels of vitamin D have reduced odds of autism compared with infants with low levels, according to the largest study to explore the connection between the vitamin and ASD. This study, presented at the 2018 International Society for Autism Research involved a blood analysis of 3,370 infants.
Vitamin D has many other neuroprotective qualities. Called the “sunshine vitamin,” it is actually a steroid hormone, and it activates receptors on neurons in regions important to the regulation of behavior. It also protects the brain by acting in antioxidant and anti-inflammatory capacity.
The sunshine vitamin also plays a critical role in the production of the neurotransmitter serotonin, which is involved in mood control, shifting attention, and cognitive flexibility. And it has a powerful influence on cognitive and mental health, in addition to physical health. Low levels of vitamin D have been associated with depression, cognitive impairment, and psychosis, as well as heart disease, cancer, obesity, and all causes of mortality.
A report in JAMA Internal Medicine that looked at vitamin D levels for American adults in 1988-1994 compared with 2001-2004 showed that our levels are dropping. The percentage of people with levels of 30 ng/mL or more fell from 45% to 23%. This means that 3 out of 4 Americans have low levels of this important vitamin.
Some of the reasons for the dramatic rise in vitamin D deficiency include the fact that people are wearing more sunscreen when outside and spending more time inside while working or sitting in front of the television or computer.
The following groups are more likely to experience vitamin D deficiency:
Optimizing vitamin D levels (especially vitamin D3) has been associated with improvements in a number of areas. If you are pregnant or trying to conceive, you may want to get your vitamin D level checked and optimize it if it is low.
Similarly, if you have a child with autism, have their vitamin D level tested and optimize it if necessary. One study in Pediatrics found that supplementation with vitamin D improved symptoms of autism. In addition, here are some other things you can do for your autistic child.
At Amen Clinics, we have seen more than 1,000 people with ASD and have used brain imaging in combination with blood tests and lab work as part of a comprehensive evaluation to get an accurate diagnosis and provide targeted treatments that minimize symptoms. If you want your child to join the many others who have improved their autism symptoms at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Increasingly, researchers are concluding that the diets of people with mental health disorders are lacking in key nutrients for brain health. And they’re finding that replenishing these nutrients can play an important role in treating those disorders. “Nutritional psychiatry” is a fast-growing approach that uses food and supplements in the treatment of mental health conditions.
A growing body of scientific evidence suggests that nutritional treatment may help prevent, treat, or improve depression, bipolar disorder, schizophrenia, anxiety, ADD/ADHD, autism, addiction, and eating disorders. And the scientific community is finally beginning to see how food is so strongly linked to brain health/mental health.
In 2015, a group of 18 scientists concluded that “the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggests that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”
“…diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.” —The Lancet Psychiatry
In 2017, a 12-week study known as the “SMILES trial” looked at the impact of dietary support compared with social support in 67 people with moderate to severe depression who ate unhealthy diets. After the 12-week trial, 32% of those receiving dietary support achieved remission compared with only 8% of those in the social support group.
As the evidence mounts, it’s clear that what you put in your mouth matters when it comes to mental health/brain health. But when it comes to diet and nutrition, there are so many mixed messages about what’s healthy and what isn’t. What should you eat?
Yes, there is a lot of conflicting health information about food, but there is also a lot of agreement. If you follow these 11 rules your mental health/brain health will start to improve within days.
So, you love Hot Cheetos, but do they love you back? They’re filled with pro-inflammatory vegetable oils, sugar that promotes brain aging, and MSG and red dye #40, which can worsen ADD/ADHD symptoms and can cause “mind-storms.”
Calories matter! If you supersize your meals, you’ll supersize your body. And obesity is associated with a smaller brain and increased risk for depression and Alzheimer’s disease.
Your brain is comprised of 80% water and being even mildly dehydrated can negatively impact your moods—making you feel more anxious, tense, depressed, or angry—in addition to sapping your energy levels and lowering your ability to concentrate. Skip the high-calorie coffee concoctions, sodas, and fruit juices.
It balances blood sugar for more stable moods and keeps cravings away.
Did you know that 60% of the solid weight of your brain is fat? Low-fat diets are not good for your brain. Focus on healthy fats, such as avocados, nuts, seeds, and sustainable, clean fish. Fat is not the enemy. Good fats are essential to your mental health/brain health. For example, omega-3 fatty acids have been found to reduce symptoms of depression.
Colorful fruits and vegetables boost the level of antioxidants in your body, which reduces the risk of developing cognitive impairment and depression.
For example, in multiple studies, a saffron extract was found to be as effective as antidepressant medication in treating people with major depression
Eliminate artificial sweeteners, colors, preservatives, and foods in plastic containers.—Read the labels.
Such as sugar, MSG, gluten, corn, soy, and dairy for a month to see if your symptoms improve.
Intermittent fasting, or “time-restricted feeding,” has been shown to significantly improve memory and mood.
Find 25 foods you love that love you back.
If you or a loved one are struggling with anxiety, depression, trouble concentrating, brain fog, or other signs of mental health disorders, understand that finding the root cause of those symptoms is key to getting well. At Amen Clinics, we use brain SPECT imaging to detect brain patterns associated with various disorders and to help us develop a personalized treatment. For over 30 years at Amen Clinics, we have been helping thousands of people by using the least toxic, most effective solutions, including nutrition coaching, supplements, helpful forms of psychotherapy, and much more.
Speak to a specialist today at 888-288-9834 or schedule a visit online.
Did you know that the foods you eat can either fire up overactivity in your brain’s limbic system (emotional center), which brain scans show is linked to depression, or it can calm activity to promote more positive moods? Increasingly, researchers are concluding that people with mental health disorders, such as depression, are consuming diets that are lacking in key nutrients for brain health. A growing body of evidence suggests that nutritional treatment—aka, eating targeted foods—may help prevent, treat, or improve depression, as well as other conditions, such as anxiety, bipolar disorder, or ADD/ADHD.
The scientific community is finally beginning to see how food is so strongly linked to mood and mental health. In 2015, a group of 18 scientists concluded that “the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggests that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”
Here are 8 foods you should include in your diet if you want to boost your mood and reduce symptoms of depression.
Blueberries, blackberries, raspberries are “smart” carbohydrates that are packed with nutrients that balance your blood sugar and reduce cravings. Colorful berries are also full of mood benefits, providing nutrients, vitamins, minerals, and antioxidants. A 2009 study on the impact of antioxidant therapy on depression found that people who had been treated with antioxidants for two years significantly lowered their depression score.
Your brain is comprised of 80% water and research shows that being even mildly dehydrated can negatively impact moods. In both women and men, it can make you feel more anxious, tense, depressed, or angry, in addition to sapping your energy levels and lowering your ability to concentrate. Staying adequately hydrated can help optimize moods, motivation, and energy levels. And according to a 2018 study in the World Journal of Psychiatry, drinking plain old H20 is associated with a decrease in depression and anxiety,
Lean protein—such as chicken, turkey, beef, fish, and lamb—provides essential amino acids, which are precursors for neurotransmitters, including serotonin and dopamine, which play an important role in mental health. A 2019 study on nutrition and depression in adolescents shows that low intake of amino acids has been linked to reduced synthesis of these neurotransmitters and consequently, low moods and aggression. For optimal brain health, choose hormone-free, antibiotic-free, free-range, and grass-fed animal proteins.
Did you know that 60% of the solid weight of your brain is fat? Low-fat diets are not good for your brain or your mood. Salmon is loaded with omega-3 fatty acids, and a wealth of research has shown that these fats can reduce symptoms of depression. A 2009 review of three studies on the effects of omega-3 fatty acids in major depression in adults, depression in children, and depression in bipolar disorder found that EPA (a form of omega-3s) reduced symptoms in all three types of depression with no side effects. When shopping, opt for wild salmon, not the farm-raised variety.
Kimchi supports healthy gut bacteria, which is tightly linked to mood. The gut—your gastrointestinal tract (GI)—is often called the second brain because it is lined with about 100 million neurons. And 75% of the body’s neurotransmitters—including feel-good ones like serotonin— are produced in the gut. A 2017 review of the existing research suggests that treatment with probiotics can alleviate depressive symptoms.
Herbs and spices are as powerful as medicines. In multiple studies, a saffron extract was found to be as effective as antidepressant medication in treating people with major depression.
This popular green fruit contains healthy fats that fuel brainpower and is high in oleic acid. A 2009 study that followed 4,856 adults for a decade found that women who consumed the most oleic acid were less than half as likely to suffer from severe depression.
Whether you prefer kale, spinach, or broccoli, be sure to fuel up on these nutrient-dense vegetables. In addition to being chock-full of vitamins and minerals, they fight inflammation, which has been linked to depression, according to research in JAMA Psychiatry.
At Amen Clinics, our brain imaging work has helped us see the powerful impact food has on brain function and on conditions, such as depression. We take an integrative approach to diagnosis and treatment that includes looking at the biological, psychological, social, and spiritual aspects of your life to identify areas that can be optimized. This includes nutritional coaching, natural supplements, and many other of the least toxic, most effective solutions.
If you’re suffering from symptoms of depression and want a whole-person approach rather than just pills, call 888-288-9834 to talk to a specialist today or schedule a visit.
Each year, nutritionists and wellness experts offer their suggestions for the best superfoods to fight cancer, protect heart health, and fight off cold and flu bugs. But what about superfoods that enhance brain health and mental wellbeing? Dr. Daniel Amen, a neuropsychiatrist and brain imaging expert, has selected the following 7 brain superfoods for 2020 for their ability to support neural networks, optimize day-to-day brain functioning, enhance moods, sharpen mental focus, and more.
Cultivated from the seeds of the hemp plant, Cannabis sativa, hemp seeds contain only trace amounts of THC, the psychoactive compound found in marijuana. These plant-based proteins are high in prebiotic fiber, which supports gut health and helps keep you feeling full, and they’re an excellent source of omega-3 fatty acids that provide a host of brain benefits. In addition, they contain more protein than chia seeds or flaxseeds and they provide all the essential amino acids, which are key for the production of neurotransmitters. Hemp seeds are also high in gamma-linolenic acid (GLA), which research has found can reduce depression in women with PMS.
Smart Ways to Eat It: Sprinkle hemp seeds into smoothies or use hemp milk instead of other dairy-free milk alternatives.
A popular Indian spice, turmeric is found in curry and contains a chemical called curcumin that has been shown to decrease the plaques in the brain thought to be responsible for Alzheimer’s disease. For a 2009 study in the Journal of Alzheimer’s Disease, researchers mixed curcumin and vitamin D3 in the blood of Alzheimer’s patients in test tubes and found that it prevented the buildup of the abnormal plaques associated with the disease. More than 7,000 published articles have revealed the benefits of curcumin, including powerful anti-inflammatory properties, as well as antioxidants, blood sugar regulation, and anti-cancer activities.
Smart Ways to Eat It: Add flavor to your favorite proteins or vegetables with turmeric-infused curries.
These superfoods of the sea are forms of algae that are a good source of selenium, tyrosine, and iodine to support healthy thyroid function. When your thyroid is underactive, it can produce symptoms, such as memory problems, inattention, depression, and psychosis. If it is overactive, it can lead to anxiety, sleeplessness, and more. Seaweed and other sea vegetables are also high in fiber, which supports gut health, and they’re packed with vitamins and minerals. Research shows that a brown seaweed called fucoxanthin has shown promise in improving insulin resistance and blood sugar control.
Smart Ways to Eat It: Try seaweed snacks instead of chips or use seaweed wraps instead of bread.
This plant-based protein powder derived from yellow peas packs a nutritious punch, and it provides all 9 of the essential amino acids your body cannot produce. This makes it an ideal vegan substitute for animal proteins that supports healthy neurotransmitter production. Pea protein also provides a good dose of branched-chain amino acids (BCAAs), especially arginine, which promotes blood flow, which is critical for optimal brain function. Low blood flow on brain SPECT imaging has been seen with depression, suicide, bipolar disorder, schizophrenia, ADHD, traumatic brain injury (TBI), hoarding, murder, substance abuse, seizure activity, and more. Fueling your brain and body with pea protein can also help curb cravings, increase mental focus, and boost energy.
Smart Ways to Eat It: Use it in smoothies for a powerful start to your day.
You don’t have to go all the way to Brazil to get the nutritional benefits of these nuts. With one of the highest concentrations of selenium, they support thyroid function and the immune system. Research in The Journal of Nutrition shows that when selenium levels are too low (or too high), it increases the risk of depression in young adults. A polyphenol called ellagic acid found in Brazil nuts may also have neuroprotective properties and has antidepressant-like effects, according to a growing body of research.
Smart Ways to Eat It: Toss Brazil nuts in salads or eat a small handful for a nutritious snack.
Sardines are chock full of omega-3 fatty acids as well as choline, a compound that is neuroprotective and useful in support following head trauma. Animal research from 2008 found that a choline-supplemented diet improved spatial memory, reduced brain inflammation, and balanced some deficits related to TBI.
Smart Ways to Eat It: Place sardines in half an avocado for a buttery rich meal, or chop them up and “hide” them in a homemade sauce or marinara.
It’s common knowledge that whole oats are full of nutrients, antioxidants, and dietary fiber. But what elevates them to brain superfood status is the high concentration of gamma-aminobutyric acid, or GABA, an amino acid that helps to stabilize electrical activity in the brain and calms over-firing in the brain. This results in a feeling of calmness and more self-control. Low levels of GABA have been found in many psychiatric disorders, including anxiety and some forms of depression. Some research on brainwaves has shown that GABA increases alpha waves (associated with relaxation) and reduces anxiety.
Smart Ways to Eat It: For a brain-healthy breakfast, add protein powder, cinnamon, and nuts to gluten-free whole oats.
At Amen Clinics, we take a whole-body approach to helping people overcome debilitating symptoms and achieve peak performance. We perform comprehensive evaluations that include brain SPECT imaging, as well as looking at the many lifestyle factors, such as diet, that can contribute to mental health symptoms or hold you back from reaching your potential. Our wrap-around services focus on the least toxic, most effective solutions, including brain health nutrition coaching.
If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and optimized their performance at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.
Chocolate lovers, rejoice! As if you needed another reason to indulge in one of the world’s most popular foods, chocolate can actually be good for you and your brain. Chocolate, in its raw form, is filled with healthful benefits. It’s all the commercial processing, sugar, dairy, and additives that transforms it from a health food to a weapon of mass destruction.
A wealth of research shows that extra dark, sugar-free, additive-free chocolate delivers substantial benefits.
Dark chocolate contains the neurotransmitter phenylethylamine, which is involved in regulating moods and releases feel-good endorphins in the brain. According to a 2019 study in the journal Depression and Anxiety, people who consumed any amount of dark chocolate during two 24-hour periods were 70% less likely to report symptoms of depression than those who ate no chocolate. Among the chocolate eaters, the 25% who ate most of it were the least likely to say they experienced depressive symptoms. Before you run to the store to stock up on chocolate bars, take note. It was only dark chocolate that produced a significant reduction in the risk of depressive symptoms.
A 2017 study in Frontiers in Nutrition suggests that consuming cocoa leads to short-term and long-term improvements in general cognition, attention, processing speed, and working memory.
Research in the Journal of the American College of Nutrition has found that cocoa improves the health of blood vessels, and other studies have pointed to its ability to lower blood pressure. This improves overall blood flow, which is one of the keys to brain health. Low blood flow on brain SPECT imaging studies has been seen with depression, suicide, bipolar disorder, schizophrenia, ADD/ADHD, traumatic brain injury, hoarding, murder, substance abuse, seizure activity, and more.
Chocolate contains phenylethylamine (PEA), which releases endorphins in the brain. These are some of the same neurochemicals the brain produces when you fall in love. No wonder so many people say they love chocolate. PEA is also believed to be associated with certain mental health disorders. For example, a 2014 study found that ADD/ADHD is characterized by low levels of PEA and suggests that PEA may be a safe alternative to SSRIs in the treatment of depression.
Dark chocolate has a high concentration of flavanols, which have an antioxidant and anti-inflammatory effect. Inflammation has been associated with a variety of mental health issues, including depression, bipolar disorder, OCD, schizophrenia, personality disorders, and Alzheimer’s disease. Scientific studies also point to an associated between high levels of inflammation and decreased motivation and suicidal behavior, along with activation of parts of the brain that feel social rejection, fear, and threats.
Dark chocolate contains serotonin, the “don’t worry, be happy” neurotransmitter that is known for boosting moods. Low serotonin activity increases the risk of depression and may play a role in the development of Alzheimer’s disease in the elderly, according to research in Neuropsychopharmacology.
Yes, science confirms that dark chocolate offers benefits for the brain and mental health, but that doesn’t mean more is better. Stick to no more than 1 ounce and be sure to choose a sugar-free, dairy-free variety that’s at least 70% cocoa.
At Amen Clinics, we take an integrative approach to diagnosing and treating our patients that includes brain imaging, lab work, and extensive assessment of your personal history (including asking about the foods you eat). We believe in using the least toxic, most effective solutions for mental health symptoms, which may include nutritional counseling and natural supplements, as well as psychotherapy and medications (when needed).
If you would like help finding integrative solutions for your symptoms, call 888-288-9834 today to speak to a specialist or schedule a visit online.
Do you love scrolling through your social media feed and seeing all your friends and family, but hate seeing pictures of yourself? Do you immediately zero in on your weight, crooked nose, or crow’s feet? Almost everybody has something we’d love to change about the way we look, but most of us don’t spend hours obsessing about it and don’t let it interfere with our day-to-day lives.
How can you know if you just have normal body dissatisfaction—everyone can feel a bit self-conscious in a bathing suit—or if you’re one of the approximately 1 in 50 people in America suffering from body dysmorphic disorder (BDD)?
BDD is a mental health condition that involves an obsessive preoccupation with physical imperfections that others view as minor or imperceptible. It can happen at any age but is most likely to develop during the teenage years or early adulthood. And contrary to what you might think, it’s almost as common in men as it is in women.
These perceived flaws often center around the face, such as the nose (too big, too pointy, too long), teeth (too crooked, not white enough, that gap), skin (big pores, pimples, too blotchy), or wrinkles (those lines above the lip, laugh lines, forehead creases). Other common areas of concern include body weight, breasts, or hair. If you have body dysmorphic disorder, you likely find the all-consuming thoughts about your appearance distressing and may be filled with anxiety.
Look at the following signs and symptoms of BDD and see if you recognize yourself:
Do you spend hours thinking about what’s wrong with your face or body? Do repeatedly look in the mirror, think your physical defects make you ugly, feel like others judge you negatively because of your imperfections, or seek reassurance that your flaw isn’t as bad as you think?
Do you engage in excessive grooming, pick at your skin, try to hide your imperfections with makeup, repeatedly change your clothing, frequently change your body position, or get repeated plastic surgery or cosmetic procedures?
Are you constantly judging yourself and sizing yourself up compared with others?
Is your obsession with your body taking a toll on your job performance, relationships, or home life? Do you avoid social situations?
Does your obsession with your flaws cause you to experience feelings of anxiety, depression, disgust, shame, or low self-esteem?
If these sound like you, it’s a good idea to seek an evaluation.
Brain imaging studies reveal that people with BDD may have abnormal activity in one or more of the following areas of the brain:
Research shows that with proper treatment, the recovery rate for people with BDD is good. In one study in the Journal of Nervous and Mental Disease, 76% of those with the body dysmorphia achieved a full recovery and had only a 14% chance of recurrence. Unfortunately, most people with BDD don’t seek treatment from a mental health professional.
Instead, they turn to sometimes costly fixes for their flaws only to discover that their feelings of anxiety, depression, and inadequacy remain. Understanding that the problem doesn’t lie in the perceived flaw but rather in the brain is the first step to getting the treatment you need.
In order to treat BDD effectively, it’s critical to know if there are brain imbalances and co-occurring mental health conditions at play, such as anxiety, depression, or OCD. That’s why it’s so important to look at the brain to identify underlying patterns associated with these issues.
Treatment for BDD often involves helpful forms of psychotherapy, as well as other solutions to optimize brain health, such as nutraceuticals, learning to eliminate the ANTs (automatic negative thoughts), and medication (when necessary).
At Amen Clinics, we take a unique brain-body approach to evaluation to make an accurate diagnosis of body dysmorphic disorder and any other co-occurring mental health conditions. We use brain SPECT imaging as part of a comprehensive assessment to diagnose and treat our patients. We also assess other factors—biological, psychological, social, and spiritual—that can contribute to symptoms of body dysmorphic disorder. If you would like help finding integrative solutions for your symptoms, call 888-288-9834 today to speak to a specialist or schedule a visit online.
At Amen Clinics, we understand that “mental health” is really “brain health,” and for your brain to be healthy, you need a healthy body. If your brain is not healthy, then no matter what medications you take, you will not get better to the greatest degree possible. It’s basically like putting jet fuel in a broken-down car. It just doesn’t work.
What I like about the case study I am going to detail for you here is how beautifully it describes the importance of looking at underlying factors rather than just treating symptoms.
This is the story of Jake and his wife Gen (names have been changed).
For 8 months, Gen had been suffering almost nightly with an eerily similar pattern. Between 2-4 a.m., Gen would feel Jake get up and go out to the kitchen where he would rummage through the pantry and refrigerator, eat messily like he was in a hot dog eating competition, then head back to the bedroom, leaving a trail of food and crumbs like Hansel and Gretel all the way back into their bed.
She would also notice a glazed look in his eyes, as if he was not all there, and was afraid to wake him out of it.
As understanding as she was, she was just not the kind of woman who fancied waking up next to a snoring partner in a bed full of crumbs with the first chore of the day having to be cleaning up after him.
Between his incessant snoring, messy night-time eating habits, and other issues, Gen was at her wit’s end and needed solutions. Fast. So, she recorded his bizarre sleeping behaviors on video, which is a great idea for a partner to do, and convinced him to come to see me.
In discussing his history, I learned that Jake was a 39-year-old veteran (served in Iraq and Afghanistan), with a medical history of obesity (body mass index 36), post-traumatic stress disorder (PTSD), alcohol abuse (in the past), vitamin D deficiency, hypothyroidism, and chronic pain.
The sleep complaints included snoring, nightly sleep-eating behaviors, excessive daytime sleepiness (Epworth Sleepiness Scale of 16), fatigue, non-refreshing sleep, and weight gain of over 40 pounds in the last 8 months.
Now it was time for me to solve the case.
As clinicians, it is very important that we understand how different health issues impact one another. This was very true in Jake’s case.
Jake was obese, which is a risk factor for obstructive sleep apnea (OSA). In this condition, the airway collapses and the tongue periodically falls back in the throat during sleep, closing off the airway and resulting in symptoms like snoring, tiredness, sleepiness, depression, lack of motivation, and concentration problems. It also puts a lot of strain on the heart, resulting in less blood flow to the brain and an increased risk of dementia, anxiety, heart attacks, high blood pressure, strokes, and sudden death.
Several times during the night, the brain can wake up (arousals) in order to trigger the muscles to breathe and get oxygen to the brain. Hence, sleep apnea also leads to excessive sleepiness, which can result in workplace and traffic accidents. It is estimated that 6,400 fatal accidents each year in the U.S. are attributed to sleep apnea. Frost & Sullivan calculated that the annual economic burden of undiagnosed sleep apnea among U.S. adults is approximately $149.6 billion. The estimated costs include $86.9 billion in lost productivity, $26.2 billion in motor vehicle accidents, and $6.5 billion in workplace accidents.
Jake’s sleep-related eating disorder is a form of parasomnia—any abnormal behaviors that occur during sleep—and involves binge eating during the sleep period. Typically, it is associated with minimal recollection or conscious control as well as weight gain. In some instances, sleep eating episodes may be caused by arousals related to untreated OSA that occur during sleep.
Other types of parasomnias—such as sleep talking, sleepwalking, or confusional arousals—can be a clue not just to sleep apnea, but also to chronic sleep deprivation. In sleep deprivation, we are concerned not only with the total amount of sleep somebody gets, but also the quality of that sleep. If you get 8 hours of sleep a night, but you have sleep apnea and are waking up tired, it is not adequate sleep. In fact, it is terrible sleep because every minute you are asleep with untreated OSA, your brain is suffocating. In some cases, parasomnias may be the result of something more serious, such as a seizure disorder.
We know that parasomnias like sleep eating disorder tend to occur most commonly in the transitional period between sleep and wakefulness.
Additionally, there was Jake’s PTSD to consider. When the nervous system is on high alert as it is in syndromes like PTSD, a person may tend to breathe heavily and blow off a lot of carbon dioxide. The brain can detect a drop in carbon dioxide and even trigger the muscles to stop breathing periodically to get the levels of carbon dioxide up to normal levels.
This is called central sleep apnea and is yet another way that the brain can be deprived of oxygen. The brain can then wake up, slip into the transitional zone between sleep and wakefulness, and trigger another parasomnia episode like sleepwalking and sleep eating.
Studies also suggest PTSD may be a risk factor for sleep disruption and sleep apnea, and treatment of OSA improves PTSD symptoms.
In Jake’s case, I had to look into the association between sleep apnea, PTSD, weight gain, sleepwalking, and sleep eating and how they perpetuate an unhealthy sleep cycle. In addition, a clinician must consider other factors, such as:
To best serve our patients, we must be aware of how all these different factors may come together.
Let’s go back to Jake, whose main concern was his sleep-eating behaviors, which resulted in a weight gain of over 40 pounds. Gen’s main concerns were his snoring and sleep eating (which were destroying her sleep and ruining her mood), as well as his sleepwalking (which made her worry that Jake might hurt himself).
On reviewing details of Jake’s mental health history, as well as his sleep history, I discussed how sleep deprivation can worsen sleep disordered breathing (sleep apnea) and likewise, how sleep disordered breathing can lead to disrupted sleep, which can then perpetuate parasomnias like sleepwalking and sleep eating. Adding in Jake’s hyper-arousal (PTSD), which has been linked to an increased risk of sleep disordered breathing, compounded the sleep disruptions and consequent parasomnia (sleep eating), which in turn caused weight gain and worsened sleep disordered breathing.
Thus, my running hypothesis was that sleep-eating behaviors could be a secondary disorder of arousal due to severe sleep apnea.
To better understand Jake’s sleep patterns, I ordered a nocturnal polysomnography, a sleep study that involves the following:
Jake’s study demonstrated severe sleep apnea with an overall AHI (Apnea Hypopnea Index) of 108.3 events per hour. This means that Jake stopped breathing over 108 times an hour.
This is dangerous and requires immediate treatment because of the risks of untreated sleep apnea, as discussed previously.
I put Jake through another sleep test, in which different levels of CPAP (continuous positive airway pressure) are tried. Here, they monitor how many times the person stops breathing, as well as what pressures work best and are best tolerated. This device works because the pressure of the air delivered from the machine via tubing and a mask can keep the airway open and prevent its collapse.
The study concluded that pressures of between 8-14 cmH2O worked best to minimize the pauses in breathing. I hypothesized that if the sleep apnea was controlled adequately, there would be fewer arousals from sleep into sleepwalking and sleep eating. This would result in weight loss, which would further improve the sleep apnea. Controlling the sleep apnea would also improve his symptoms of PTSD.
I followed Jake for several months, making adjustments to his CPAP machine, getting downloads from the machine to make sure it was doing what it was supposed to be doing. In addition, I treated his PTSD independently and utilized a whole-brain approach to his health that included exercise, nutrition, targeted supplements, and cognitive behavioral therapy for insomnia.
Over time, he regained his energy, his symptoms of depression subsided, his concentration improved, his weight dropped, and his overall quality of life improved. His snoring was eliminated, and the nightly sleep-eating resolved for the most part, much to the delight of Gen, his patient wife.
Jake had his life back and had the tools he needed to be the father, husband, employee, family member, and friend that he wanted to be.
Dr. Shane Creado is a board-certified psychiatrist and sleep medicine physician. He is also a sports psychiatrist and is on the Board of Directors of the International Society for Sports Psychiatry, as its Chairman of Memberships. Additionally, he has clinical experience with the veteran population, college mental health, exercise prescription and mental health, co-morbid psychiatric and sleep problems, CBT-Insomnia, alcohol recovery groups, MBSR (Mindfulness-Based Stress Reduction), administrative psychiatry, health care policy, cultural psychiatry, couples therapy, and regressive hypnosis. He uses the skills he acquired in these disciplines to holistically apply evidence-based medicine in the service of his patients. In his spare time, he likes to travel, write, act on stage, and play racquet sports.