Euphoric highs. Debilitating lows. The ups and downs of living with bipolar disorder can be so challenging. But is medication the sole solution?
Although prescription medication can be helpful and may be necessary in some cases, it is not the only way to address bipolar disorder, which affects roughly 5.7 million Americans. This complex brain disorder—which is associated with dramatic changes in moods, energy, and activity levels—does not have just one single cause. Instead, multiple risk factors contribute to the condition. Addressing these risk factors with nondrug therapies and lifestyle changes can be powerfully effective in managing symptoms of bipolar disorder. Before exploring these natural strategies, it’s necessary to understand the risk factors for bipolar disorder.
Note: If you are currently taking medication for bipolar disorder, do not stop taking it without speaking to your healthcare provider first.Non-drug therapies and lifestyle changes can be powerfully effective in managing symptoms of bipolar disorder.
DO YOU KNOW THE RISK FACTORS FOR BIPOLAR DISORDER?
Researchers have been working for decades to uncover the underlying causes of bipolar disorder and have discovered a variety of physical, emotional, psychiatric, and lifestyle factors that may increase risk. Among them are the following:
Looking closely at some of these risk factors has revealed the following methods of treatment that involve no medication at all.
5 NATURAL WAYS TO ADDRESS BIPOLAR DISORDER
1. Trauma and Stress: Relax the Stress Response
Emotional trauma experienced in childhood and periods of extreme stress (such as the death of a loved one, disability, or divorce) trigger the body’s built-in fight-or-flight stress response (also referred to as the hypothalamic-pituitary-adrenal or HPA axis). In normal circumstances, when the stress response is triggered by a threat, real or perceived, the HPA axis ensures a swift response through the release of stress hormones. When the threat has passed, the stress response turns off.
Yet studies have shown that trauma and extreme/chronic stress keep the HPA axis turned on. Constant firing of the stress response can cause HPA axis dysfunction, which increases the risk for bipolar disorder and/or bipolar episodes. Research suggests that targeting HPA axis dysfunction is one strategy to improve the outcomes of bipolar disorder, and the following non-drug options are aimed at doing just that.
EMDR and CBT for Trauma
The stress response and stored memories of trauma can be addressed with therapeutic techniques. Research indicates that cognitive behavioral therapy may help to reduce symptoms of emotional trauma, as well as reverse the underlying biology of the disorder within the brain.
Additionally, EMDR (eye movement desensitization and reprocessing), a special psychotherapeutic technique, has been shown in studies to be an effective treatment for people who have been emotionally traumatized.
Stress Reduction
Of course, stress reduction offers another potential line of treatment as it calms the stress response. The following activities reduce stress markers in the body:
mindfulness meditation
exposure to nature
moderate exercise
yoga, tai chi, and chi gong
diaphragmatic breathing
progressive muscle relaxation
moderate-intensity aerobic exercise
2. Substance Abuse, Mental Health, and Medical Issues: Address Comorbidity
Adding to bipolar disorder’s complexity, it’s common for those affected by it to have co-existing substance abuse problems, mental health issues, or medical problems. Co-occurring conditions can exacerbate manic and depressive episodes. One study examining nearly 400 bipolar cases found as many as 69% abused alcohol and up to 60% abused drugs. Cannabis use was identified in a 2015 review as a risk factor for bipolar disorder that may cause or exacerbate manic episodes. Some medical experts believe that substance abuse can also lead to changes in the brain that may contribute to the development of bipolar disorder.
There are numerous mental health disorders that present with bipolar disorder as well. A study in Clinical Psychology found that 62% of those with bipolar disorder also meet the clinical criteria for ADD/ADHD.Anxiety disorders, panic disorders, obsessive compulsive disorder, social phobias, eating disorders, and some personality disorders are also seen with bipolar disorder. In children and adolescents, bipolar disorder may also co-exist with oppositional defiant disorder and other conduct disorders.
Obesity, migraine headaches, irritable bowel syndrome, and asthma are examples of medical issues that are common with bipolar disorder.
Address Comorbidities
Whether it is substance abuse, another mental health disorder, or a medical issue, bipolar disorder and/or the episodes can be avoided or reduced by properly addressing these co-occurring conditions. Seek the proper professional care and commit to making the lifestyle changes necessary to resolve them.
3. Traumatic Brain Injuries (TBIs)/Concussions: Heal Your Brain
If you’ve had a head injury, you’re at higher risk of developing bipolar disorder, according to a 2016 review. In fact, one study found that people with a prior TBI were 28% more likely to develop bipolar disorder.
Heal Your Brain
If you’ve been diagnosed with bipolar disorder and have experienced a head injury or suspect you may have had a concussion in the past, have your brain examined. At Amen Clinics, brain SPECT imaging reveals that many people who have been diagnosed with bipolar disorder have signs of undetected traumatic brain injury. Interestingly, head trauma can cause many of the same symptoms seen in bipolar disorder. In either case, healing the brain can be beneficial in decreasing the symptoms.
You can help heal your brain and address bipolar disorder symptoms by adopting a brain-healthy lifestyle. This includes healthy nutrition, regulated sleep, moderate exercise, lifestyle changes, nutritional supplements, and helpful forms of therapy, including neurofeedback which has been shown to be beneficial in healing brain injuries in a 2017 study.
4. Sleep Disturbances: Regulate Your Sleep
Disturbed sleep may affect or trigger bipolar episodes. An ongoing study, following 1,100 individuals with bipolar disorder found that a lack of quality rest appears to impact the severity of manic and depressive episodes, particularly in women with the condition. Dysregulation of the sleep/wake cycle (circadian rhythms) can exacerbate manic and depressive episodes in those affected by bipolar disorder as well.
Regulate Your Sleep
Practicing healthy sleep habits and incorporating methods shown to regulate the sleep/wake cycle are excellent ways to keep bipolar disorder in check. Sleep tips include powering down digital devices at least an hour before bed; keeping the same sleep/wake times; avoiding caffeine and alcohol, which can disturb sleep; listening to a relaxing meditation before bed; keeping your room cool and dark. Supplementing with melatonin can help reset the sleep/wake cycle especially when traveling through different time zones.
5. Gut Health Issues: Support a Healthy Microbiome
A growing body of evidence is showing that mood disorders may be related to changes in the gut microbiome. A recent study following bipolar patients discharged from hospitalization for manic episodes showed a significantly lower incidence or rehospitalization after taking probiotics for 24 weeks than those who did not.
Support a Healthy Microbiome
Supporting a healthy microbiome by eating plenty of prebiotic foods (inulin fiber-containing foods that feed the good bacteria in your gut such as garlic, leeks, asparagus, and bananas) and fermented foods (foods containing healthy bacteria such as kimchi, yogurt, and kefir) is another way to reduce the risk of bipolar disorder episodes. Taking probiotic supplements can help too, as well as following a brain-healthy diet with loads of vegetables, fruits, nuts, whole grains, and lean meats.
PULL EVERY LEVER
Although there is no cure for bipolar disorder, it is highly treatable and can be managed effectively, especially if every lever of treatment is pulled. Of course, a treatment plan should be tailored to the individual under the care of a medical professional.
Bipolar disorder and 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. Sleepless nights are the worst. A single night of tossing and turning can cause feelings of anger, irritability, sadness, or stress; impair concentration and judgment, and sabotage everything from fitness goals to sexual performance. But, over the long haul, persistent sleep problems may create an increased risk of well-being destroyers like depression, ADD/ADHD, panic attacks, brain fog, memory problems, and dementia. In fact, in those with stress, anxiety, or depression, insomnia co-occurs more than half of the time.
An estimated 50 to 70 million Americans who experience various types of sleep disorders know all too well the myriad ill effects that can occur with sleep deprivation. As nearly one-third of Americans suffer from short-term insomnia, and chronic insomnia affects about 1 in 10 people, this is a common concern—one that can have debilitating and even dangerous consequences.
Obtaining quality sleep is a must for maintaining optimal mental and physical health. In fact, according to sleep specialist Dr. Shane Creado, sleep is one of the most important factors in human survival—as important as food or water, it offers a chance for the brain to cleanse itself and to enable functions from immunity and circulation to memory consolidation. In other words, overcoming sleep problems should be at the top of everyone’s to-do list. Luckily, sleep issues like insomnia are often treatable with some simple and effective strategies.
Just one night of poor sleep can cause feelings of anger, irritability, sadness, or stress; impair concentration and judgment; and sabotage everything from fitness goals to sexual performance. Luckily, sleep issues are often treatable.
UNDERLYING PHYSICAL AND MENTAL HEALTH CONCERNS THAT CAN AFFECT SLEEP
Though there are many factors that could be affecting your quality of sleep, a number of underlying physical and emotional health issues may be to blame. Evaluate whether any of these may be keeping you up at night:
Untreated sleep apnea literally kills brain cells and can look like early Alzheimer’s disease in brain SPECT This condition briefly halts breathing throughout the night while sleeping, leading to forgetfulness and lack of focus.
The American Academy of Sleep Medicine reports that restless leg syndrome often causes fewer hours of sleep and/or poorer quality of sleep.
Studies show that congestive heart failure leads to sleep-disordered breathing.
Untreated psychiatric conditions, such as OCD, depression, or anxiety, often co-occur with sleep disorders.
The Alzheimer’s Association notes that dementia patients have problems sleeping or experience “sundowning” (heightened confusion, anxiety, agitation, pacing, and disorientation that starts at dusk and continues throughout the night).
Chronic gastrointestinal problems, such as acid reflux, lead to discomfort that can prevent or interrupt sleep.
An enlarged prostate gland increases the need for bathroom visits throughout the night.
TOP TIPS FOR BETTER SLEEP
In addition to addressing any underlying physical or mental health concerns when necessary, better sleep can be achieved through a variety of efforts that anyone can incorporate into their daily regime. However, improving sleep hygiene is often a matter of trial and error, so feel free to mix and match from this list of techniques to find what helps you enjoy an easy, peaceful night’s rest:
Don’t let your worries keep you up all night. Put emotional disturbances aside before hitting the sheets by sending positive messages to a friend before bedtime, writing or praying about any pressing concerns, or setting an intention to address any lingering interpersonal issues the following day.
Set up your sleeping space for success. Ensure that the environment is a comfortable temperature (experts suggest between 60 and 67 degrees), as well as dark and quiet. Keep any pets off the bed, or away from the bedroom altogether.
Set a sleep schedule and stick to it like clockwork. When you fall asleep and wake up at consistent times (yes, even on weekends), you align your body’s internal clock, helping to banish sleeplessness.
Create a relaxing sleep ritual. An hour or more before your appointed bedtime, switch off the TVs and tech devices, dim the lights, read a non-stimulating book, play peaceful music or nature sounds, or indulge in a warm bath or shower. You can even spritz calming lavender-scented spray, or try meditation and breathing techniques to unwind further.
Try sleep-inducing consumables. While traditional sleep medications can lead to problems like memory loss, you can try safer alternatives like melatonin. Even a cup of warm, unsweetened almond milk with a teaspoon of real vanilla and a few drops of stevia may help carry you to dreamland—without the damaging side effects.
If you do wake up in the middle of the night, don’t look at the clock—this unthinking habit can actually increase anxiety and keep you awake. Or, if you find yourself unable to fall or get back to sleep, don’t simply toss and turn for hours on end; get out of bed, move to another room, and return after a short time to try again.
Sleep disorders and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, 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.
Americans are struggling with depression in greater numbers than ever before—roughly one in three of U.S. adults are experiencing depressive symptoms, up nearly three-fold since before the pandemic. If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
Most people are aware that chronic inflammation has been linked to a host of serious physical ailments such as heart disease, cancer, arthritis, pain syndromes, and gastrointestinal disorders. However, research is revealing that inflammation might be a contributing factor in a number of mental health disorders, including anxiety and depression.
The word inflammation comes from the Latin word inflammare, which means “to set on fire.” When inflammation is no longer a healthy immune response to an injury or foreign invaders, such as a splinter, virus, or bacterial infection, but instead becomes chronic, it’s like having a steady low-level fire throughout your body causing damage to organs and tissue—and that includes your brain.
In addition to depression, chronic inflammation has been shown to be associated with a wide range of neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease.
WHAT IS CHRONIC INFLAMMATION?
Inflammation plays a critical role in your immune system. When your body detects an injury or invading microbe, your immune system sends out its “first responders” or inflammatory cells and cytokines (substances that stimulate more inflammatory cells). This inflammatory response traps microbial invaders and other offending agents or starts healing injured tissue. Usually, after a few hours or a few days, the immune response downshifts back to neutral, and the inflammation subsides.
In some people, however, the inflammatory response doesn’t turn off—or it mistakes healthy tissue for a foreign invader and begins attacking it (an autoimmune response). This can lead to chronic inflammation.
There are a host of diet and lifestyle factors that can stoke the flames of inflammation. For example, a pro-inflammatory diet with too much sugar, refined carbohydrates, processed foods, too much omega-6 fats and not enough omega-3s, alcohol consumption, artificial sweeteners, fried foods, and chemicals can lead to chronic inflammation. Also, low vitamin D, exposure to environmental toxins, sleeplessness, chronic stress, childhood trauma, obesity, gum disease, prediabetes and diabetes, too much strenuous exercise, and smoking are some additional contributing factors.
THE LINK BETWEEN INFLAMMATION AND DEPRESSION
The link between systemic inflammation and depression is not exactly new.For example, it has been known for quite some time that depression is a side effect of drugs that purposefully increase inflammation, such as vaccinations or interferon that is used to treat hepatitis or certain types of cancer.
Conversely, some anti-inflammatory medications, such as ibuprofen or aspirin, and nutraceuticals, such as omega-3 fatty acids and curcumin, have been found to decrease depression in people who have evidence of persistent inflammation.
That said, in recent years, compelling research is providing more insight into how inflammation interacts with the brain, affecting mood.
Lack of motivation and the inability to feel pleasure often go hand and hand with depression. Those with major depressive disorder may find it hard to feel motivated to do anything at all. Because biomarkers of inflammation are reliably elevated in depressed patients, one study administered inflammatory stimuli in healthy subjects to see how it affected neural activity and dopamine release in the reward-related regions of the brain. The results showed reduced neural activity (low motivation) is associated with inflammatory biomarkers.
Similarly, another study showed an association between inflammation and the activation of parts of the brain that feel social rejection, fear, and threats.
One review study titled “Inflamed Moods: A Review of the Interactions Between Inflammation and Mood Disorders” found that pro-inflammatory cytokines had direct effects on levels of important mood neurotransmitters such as dopamine and serotonin, dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (typical in major depressive disorder), central nervous system function, impaired neuroplasticity, as well as structural and functional brain changes. Yet, more hopefully, the same review study noted that anti-inflammatory supplements (curcumin and omega-3 fatty acids) showed improved outcomes in mood disorder patients when used as an adjunct to conventional therapy, and it recommended further research.
HOW TO CALM INFLAMMATION AND BOOST MOOD
For many people who are experiencing depression, this link between inflammation and depression offers hope. Taking steps to ensure your body’s inflammation levels are in a healthy range could potentially help your mood. Here are 6 steps you can begin taking today.
1. Take a quality omega-3 supplement.
You can ask to get your omega-3 fatty acid levels checked at your next doctor’s visit with a simple blood test. Most people are deficient. A quality fish oil supplement will usually contain high levels of EPA and DHA. Studies show that having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. Research additionally shows that low levels of EPA and DHA are also linked to depression.
2. Improve your gut health.
Did you know that your gastrointestinal tract is lined with about 100 million neurons? It is, and they are in constant communication with your brain. It’s important to limit foods that disrupt your microbiome and cause inflammation as a result. Abstain from the inflammatory foods mentioned above and eat more fermented foods, which help to improve gut health and quell inflammation, as well as prebiotic foods (the foods that feed healthy gut microflora) such as garlic, leeks, onions, asparagus, bananas, and barley. Enjoy a diet filled with colorful organic fresh fruits (especially berries) and vegetables, lean antibiotic-free, grass-fed meats, healthy fats (from fish, avocado, nuts, and seeds), and low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
3. Reduce stress with relaxation.
Chronic stress causes inflammation in the body. Exercise, yoga, diaphragmatic breathing, hypnosis, and meditation have all been shown to reduce stress levels. Find something you enjoy and will do regularly to help you relax.
4. Practice good dental hygiene.
Surprisingly, gum or periodontal disease, an inflammatory condition, is linked to depression, according to research. Be sure you are brushing twice a day, flossing, and seeing the dentist for cleanings twice a year.
5. Get quality sleep.
Insomnia is linked to higher inflammation levels. Do everything you can to ensure you get 7-9 hours of quality sleep each night. Turn digital devices off an hour before bedtime, limit caffeine and alcohol intake (which can disrupt sleep), and have a calming routine before bed.
6. Reduce exposure to environmental toxins.
Environmental toxins are linked to inflammation. Avoid artificial sweeteners, dyes, and produce grown with pesticides. Use household cleaners that have fewer chemicals. Switch to personal care products without harsh chemicals, and that includes makeup!
Taking even a few of these steps can go a long way in calming the low-burning flame of inflammation, helping you to feel better mentally and emotionally.
Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Sleepless nights—we’ve all had them. Whether you feel like you’re buzzing at night and can’t fall asleep, you toss and turn all night, or you wake up at 2 a.m. and can’t get back to sleep for hours, a lack of sleep can make you feel miserable. If you have chronic insomnia, which affects approximately 1 in 10 adults according to statistics, it’s even worse. Any form of sleep disorder can leave you with a bad mood, anxiety, and brain fog.
To get the quality sleep you need, you first have to find out what’s causing your sleep issues. Is it something related to your physical health? Is it due to emotional issues? For many people, sleep problems are connected to both biological issues and psychological conditions. Learn the most common physical and emotional sleep stealers so you can overcome them to sleep better.
For many people, sleep problems are connected to both biological issues and psychological conditions.
Sleep issues are more common in people who have psychiatric disorders. Research shows that in more than 50% of cases, insomnia is linked to anxiety, depression, or stress. Some of the more common mental health conditions that are associated with sleep problems include the following:
Depression
Sleep problems are one of the symptoms of major depressive disorder. Depressed people may have trouble falling asleep or staying asleep, or they may feel overly fatigued during the day. Research shows that about 75% percent of people with depression also have insomnia. In some cases, they may sleep too much.
Anxiety
When you’re filled with fear, anxiousness, and worry, it’s no wonder it’s hard to get restful sleep. In fact, a 2020 study in Psychiatry Advisor shows that people with anxiety are 5 times more likely to have sleep disorders or insomnia.
Bipolar Disorder
Sleep disturbances are extremely common in people with bipolar disorder, a condition that is characterized by alternating periods of heightened moods and depressive symptoms. According to a 2016 study on the role of sleep in bipolar disorder, from 69% to 99% of people with the condition experience insomnia or feel a reduced need for sleep during manic episodes. During depressive episodes, disrupted sleep is more common as well as hypersomnia, which affects an estimated 38% to 78% of those with bipolar disorder.
ADD/ADHD
Having attention-deficit disorder (ADD), or attention-deficit hyperactivity disorder (ADHD) as it is more commonly called, increases the likelihood of experiencing sleep issues. Findings from a 2018 study show that 25% to 50% of people with the condition report troubled sleep.
BIOLOGICAL CAUSES OF SLEEP ISSUES
Numerous physical conditions can interfere with a good night’s rest. Some of the most common biological causes of sleep disturbances include the following:
Sleep Apnea
Affecting an estimated 22 million Americans, sleep apnea interrupts breathing for short periods throughout the night, robbing you of restful sleep and leaving you feeling fatigued, forgetful, and unfocused the following day.
Restless Leg Syndrome
One of the most common sleep and movement disorders, this condition causes uncomfortable feelings in the legs and an uncontrollable need to move them to calm those sensations. Affecting an estimated 5% to 10% of adults, this condition typically occurs while a person is at rest and becomes most severe at night during sleep. This makes it difficult to fall asleep and stay asleep.
Thyroid Imbalances
Having thyroid imbalances such as hypothyroidism, which affects about 5% of the US population, or hyperthyroidism, which affects about 1% of Americans, can cause sleep problems. A 2021 study shows that over 66% of people with hyperthyroidism have trouble falling asleep, and those with hypothyroidism have lower sleep duration.
Hormonal Issues
Low levels of progesterone, often seen in women during perimenopause and menopause, are associated with poor sleep. This is often attributed to the hot flashes and night sweats commonly experienced during this time of a woman’s life.
Congestive Heart Failure
Research shows that people with heart failure often experience sleep apnea, leg twitching, or orthopnea (paroxysmal nocturnal dyspnea), which is a shortness of breath that causes periodic awakenings during sleep.
Chronic Pain
When your body aches due to arthritis, headaches, or past injuries, it can lead to long-term sleep deprivation. Unfortunately, the lack of quality sleep increases pain susceptibility, creating a vicious cycle. An estimated 50% to 80% of people living with chronic pain suffer from some form of sleep disruption, according to the Psychiatric Times.
Dementia
Research shows that about 25% of people with dementia experience sleep issues. For example, people with Alzheimer’s disease “sundown,” or rev up at night and wander.
Acid Reflux
Gastroesophageal reflux disease (GERD), also known as acid reflux, affects an estimated 1 in 5 American adults and can interfere with sleep. Experiencing heartburn, indigestion, or vomit rising up in your throat can wake you during the night.
Enlarged Prostate Gland
Having an enlarged prostate gland, also known as benign prostatic hyperplasia, interrupts sleep due to an urgent need to use the restroom multiple times during the night.
Medications and Substances
Certain medications—including stimulants, beta-blockers, and nasal decongestants—and foods, such as caffeine, can contribute to sleep disturbances.
TREATING BIOLOGICAL AND PSYCHOLOGICAL CAUSES OF SLEEP PROBLEMS
To get more restful sleep, it’s important to address any underlying physical or psychiatric issues. Taking care of your overall health and well-being will enhance your sleep, which in turn, will improve your life.
Sleep disorders, as well as the mental health issues that contribute to them, can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. You may think that while you’re sleeping, your brain shuts down. Wrong! While you’re snoozing, your brain is hard at work performing some very critical functions necessary to keep it operating at optimal levels. For example, during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day. An exciting 2019 study from Boston University captured the process in action, showing images of cerebrospinal fluid washing in and out of the brain during sleep.
During sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day.
The brain processes that occur during sleep are also important for the health of your immune system, appetite control, and neurotransmitter production. This is why getting “brainwashed” is so critical to overall well-being. If you have trouble sleeping, it can disrupt the critical brainwashing process, causing problems with mental health and cognitive functioning.
SLEEP PROBLEMS, MENTAL ILLNESS, AND COGNITIVE FUNCTION
Unfortunately, an estimated 50 to 70 million Americans have some form of sleep disorder, according to the American Sleep Association. Roughly one-third of Americans experience occasional insomnia, the most common type of sleep disorder. And statistics from the American Sleep Association show that chronic insomnia affects approximately 10% of the population. The rates are even higher among people with mental health disorders. Harvard Health Publishing reports that chronic sleep problems affect an estimated 50%-80% of psychiatric patients. In fact, insomnia is tied to stress, anxiety, or depression over 50% of the time, according to statistics from the National Alliance on Mental Illness.
Decades of research reveal a strong connection between sleep problems and issues with mental health. Some of the psychiatric conditions tightly linked to sleep issues include:
Depression: One study shows that about 75% of people with depression also have insomnia.
Bipolar disorder: Research in Nature and Science of Sleep indicates that 69%-99% percent of people with bipolar disorder experience insomnia or feel a reduced need for sleep during manic episodes.
Anxiety: More than 50% of anxiety sufferers say they have trouble sleeping, according to an article from Harvard Health Publishing.
ADD/ADHD: A systematic review concluded that children with ADHD are more likely to experience sleep disorders than kids without the condition.
The relationship between sleep and mental health issues goes both ways. In general, a night of staring at the ceiling can make you:
Feel angry, irritable, sad, or stressed
Lower your ability to concentrate
Impair your judgment
Over time, sleep problems can lead to a higher risk of depression, ADHD, panic attacks, brain fog, and memory problems. A 2014 study also points to a bidirectional relationship between sleep and Alzheimer’s disease.
10 STRATEGIES FOR BETTER SLEEP AND A HEALTHIER BRAIN
One of the keys to getting adequate rest so your brain can wash itself each night is to make sleep a priority in your life. To promote sleep, try the following strategies and stick with the ones that work best for you.
Make sure your is bedroom cool, dark, and quiet.
Don’t allow pets in your bedroom—or at least keep them off the bed.
Address emotional problems prior to going to sleep.
If you’re a worrier, dedicate about 10-15 minutes before bed to journal or pray about your nagging concerns, then stop.
Set a regular sleep schedule and stick to it, even on weekends.
Read a book, but not on an e-reader or tablet since the light keeps your brain alert.
Play soothing nature sounds, wind chimes, a fan, or soft music.
Drink a cup of warm, unsweetened almond milk. Add a teaspoon of vanilla (the real stuff, not imitation) and a few drops of stevia. The combination may increase serotonin in your brain and help you sleep.
Use lavender to enhance your slumbers. The smell of lavender can decrease anxiety and improve mood and sleep, according to research.
Take nutraceuticals that help with sleep, such as GABA, melatonin, magnesium, and 5-HTP.
Sleep disorders and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. As COVID-19 variants cause a surge in mild cases, you may think getting sick won’t be so bad. People with the illness are complaining of physical symptoms such as headaches, body aches, congestion, cough, and fever. But even if COVID-19 symptoms resolve quickly, there is still a possibility of experiencing detrimental effects on mental health. Anxiousness, blue moods, and other issues may develop or worsen.
In some people, mild COVID infections have precipitated a sudden onset of significant neuropsychiatric illness. For example, a case study published in the journal Biological Psychiatry detailed how a 30-year-old man with mild COVID symptoms began experiencing delusions, extreme anxiety, paranoia, and violent outbursts. He also experienced hypersomnia—sleeping 22 hours a day—followed by a period of insomnia during which he slept only 3-4 hours a day. Other cases of sudden severe psychiatric symptoms in those with mild COVID cases were noted in JAMA Neurology.
However, the mental health issues in people who have had COVID can also develop more slowly and aren’t typically so severe. In some instances, you may not connect feelings of sadness or nervousness with the illness you had weeks or months earlier. This is why if you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
If you test positive for COVID, you need to be on the lookout for any changes in your mental health and address them early.
A wealth of emerging research shows that having COVID-19—even mild or moderate cases—can trigger or exacerbate mental health issues such as anxiety and depression, as well as other mental health or brain-related problems. These are some of the symptoms of long-haul COVID, which Amen Clinics calls COVID-Brain. Here’s a look at some of the evidence about the COVID-mental health connection.
A 2021 study in The Lancet analyzed data from 236,379 people diagnosed with COVID-19 and found that 34% of people developed psychiatric or neurological problems within 6 months following infection. The most common mental health issues included the following:
An earlier study in The Lancet found that 20% of COVID-19 patients who had no history of mental illness developed a psychiatric issue within 3 months of getting diagnosed with the disease.
Add these findings to a 2020 study in the Journal of Alzheimer’s Disease showing that long-term consequences of COVID-19 may include depression, obsessive compulsive disorder (OCD), psychosis, insomnia, and posttraumatic stress disorder (PTSD), as well as brain-related issues such as memory loss, poor attention, mild cognitive impairment, and accelerated brain aging.
There is another link between COVID-19 and mental health. An additional 2021 study in The Lancet found that a commonly used antidepressant, fluvoxamine, may reduce the risk of severe disease from COVID-19. Fluvoxamine is a selective serotonin reuptake inhibitor (SSRI), which has anti-inflammatory properties and may have anti-viral effects.
COVID-19 AND THE EMOTIONAL BRAIN
Brain SPECT imaging scans of patients at Amen Clinics reveal that COVID-19 can contribute to changes in brain activity. SPECT is a functional brain imaging technique that measures blood flow and activity in the brain. SPECT scans of Amen Clinics patients show elevated activity in the limbic system, which is considered the brain’s emotional center.
The limbic system is the part of the brain that colors our emotions and is involved with bonding, nesting, feeding, sexuality, and emotions. Heightened activity in the limbic system is associated with an increased risk of sadness, negative thinking, sleep problems, and clinical depression.
OVERCOMING POST-COVID MENTAL HEALTH ISSUES
Anyone who is experiencing the onset or worsening of anxiety, depression, or other mental health issues post-COVID should seek professional help. Brain SPECT imaging, which shows activity patterns in the brain, can help provide answers regarding mental health problems. In addition, functional or integrative medicine providers can investigate root causes of anxiety and depressive symptoms to determine if issues such as chronic infections or systemic inflammation may be contributing to symptoms.
In addition to getting professional help, there are many things you can do to boost mental health post-COVID. Here are 5 simple at-home strategies to boost moods and calm anxious minds:
Ditch the sugar. The sweet stuff increases inflammation, which may be a contributor to mental health issues.
Stay away from alcohol. Booze is pro-inflammatory and can exacerbate depressive symptoms ad fatigue.
Fuel your mind with healthful foods. Focus on organic produce, antibiotic-free and hormone-free lean protein, and good fats such as avocados and nuts.
Get moving. Physical activity can lift your mood and exercises like yoga can relax your mind.
Promote good sleep hygiene. Create a sleep schedule and stick to it. Switch off your electronic gadgets at least 1 hour before you go to bed and make sure your room is cool and dark.
COVID-Brain and the mental health issues associated with it 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. Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain. In fact, it’s not unusual to suffer from both of these conditions. The Anxiety & Depression Association of America reports that nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder, making these commonly co-occurring concerns. Read on to discover the telltale signs and symptoms of each condition to see if you may have this challenging combination, what functional brain imaging shows about this duo and healthy ways to help you manage it.
Anxiety can feel overwhelming. Depression can be crushing. Even worse, it is possible to have both anxiety and depression at the same time, creating a double dose of psychological pain.
People who have both anxiety and depression experience a combination of the following signs and symptoms associated with each disorder.
Anxiety symptoms include:
Although symptoms of either condition may rise to the forefront at different times, both groups of symptoms are present on a regular basis in people who have both anxiety and depression.
ANXIETY AND DEPRESSION IN THE BRAIN
Functional brain imaging can be helpful in understanding if a person has both anxiety and depression. The brain SPECT imaging work at Amen Clinics has helped identify 7 types of anxiety and depression. Each type is associated with specific blood flow patterns in the brain.
The brain SPECT scans of people with Type 1: Pure Anxiety show high activity in the basal ganglia—structures that integrate feelings, thoughts, and movement, and play a role in motivation. The basal ganglia also help to set the body’s idle and anxiety level. High activity in this brain region is associated with anxiety.
The SPECT scans of people with Type 2: Pure Depression show increased activity in the deep limbic system, which is the brain’s emotional center.
When people have symptoms of both conditions and there is excessive activity in both the basal ganglia and the deep limbic system, it is associated with Type 3: Mixed Anxiety and Depression.
MANAGING MIXED ANXIETY AND DEPRESSION
Especially when Mixed Anxiety and Depression are left untreated, it’s not unusual for people with these co-occurring disorders to take treatment into their own hands through harmful choices—for example, self-medicating with toxic substances that calm the brain, such as alcohol or marijuana.
Fortunately, there are healthier ways to cope. First, when feeling anxious or depressed, identify and challenge the automatic negative thoughts (ANTs) that are worsening these problems. Ask yourself if the thought is 100% true. There’s a good chance it won’t stand up to scrutiny.
Then, throughout the day, incorporate wellness-enhancing habits to help keep the symptoms of anxiety and depression at bay. Try spending 10 to 20 minutes each day in meditation—this simple step can improve your mood by calming stress and anxiety, which often lead to symptoms of depression. (New to meditation? Try these 3 calming practices.) In addition, getting regular exercise is a great way to discharge anxious energy and clear the mind. Physical activity can also boost brain health and provide a release of endorphin hormones, which help lift your mood.
DIAGNOSING AND TREATING MIXED ANXIETY AND DEPRESSION
Because Mixed Anxiety and Depression are complex conditions, and because each of the 7 types of anxiety and depression can create many overlapping symptoms, it can be very difficult to get an accurate diagnosis without looking at the brain. Furthermore, with so much variation in brain function, there isn’t a one-size-fits-all treatment that will work for everyone—and what is helpful for one type may worsen symptoms for another type. Customized treatment ensures that each person reaps the best possible results.
Without treatment, Mixed Anxiety and Depression can significantly disrupt the personal, professional, social, and occupational aspects of a person’s life. In fact, untreated anxiety and depression are associated with higher incidences of:
The good news is, with the right diagnosis and a personalized treatment plan, people suffering from Mixed Anxiety and Depression can overcome their symptoms and have healthier, happier, and more fulfilling lives.
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, 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. Do you struggle to pay attention? Have trouble retaining important information? Put off big projects in favor of menial tasks? You may think this sounds like attention-deficit hyperactivity disorder (ADHD), which is also called attention-deficit disorder (ADD). But ADHD isn’t the only cause of attention problems. A host of other issues can sometimes be at the root of inattention, forgetfulness, and procrastination.
ADHD isn’t the only cause of attention problems. A host of other issues—such as anxiousness, stress, or lack of sleep—can sometimes be at the root of inattention, forgetfulness, and procrastination.
That’s what chef and wellness expert Radhi Devlukia-Shetty discovered when she visited Amen Clinics with her husband Jay Shetty. The couple wanted to see their brain SPECT scans so they could learn how to optimize their brains for ultimate health and well-being. In an episode of Scan My Brain with Daniel Amen, MD, Devlukia-Shetty says that her mind can be very creative, but structure, attention, and focus can be difficult. She has trouble starting on projects unless there’s a deadline approaching. In addition, she says that “names won’t stay in my mind” and wants to improve her recall.
Although these are some of the characteristics seen in people with ADHD, the wellness influencer’s brain scan and psychological assessment did not indicate this condition. According to Dr. Amen, when people who don’t have ADHD but who experience issues of inattention, forgetfulness, or procrastination, there are likely other issues at play.
INATTENTION AND ANXIOUSNESS
In some cases, anxiousness can get in the way of paying attention, processing memories or tackling a big project. On brain SPECT scans, anxiousness is often associated with a “busy brain”—meaning there is heightened activity in the brain’s emotional centers. People with a busy brain tend to overthink things, feel restless, and can have trouble concentrating. In addition, anxiousness can interfere with the memory-making process, making it harder to recall people’s names, what’s on your grocery list, or the details of that vacation you took as a teenager.
When it comes to working on a complex project, such as creating a new product, writing a book, or delivering a speech, anxiety can throw you off track. Having trouble making decisions, which is common among anxious people, can make it hard to know where to start. And when a project is so big that it makes you feel angst, you’re more likely to put it off rather than diving in. These issues may resemble symptoms of ADHD even though they are unrelated to the condition.
HOW STRESS IMPACTS FOCUS
We live in a stressful world. For some people, that stress builds up and impacts brain function in a negative way. This can lead to symptoms—such as restlessness, distraction, and inattention—that look like ADHD but have nothing to do with the disorder. Having chronic stress also negatively impacts areas of the brain involved in memory formation.
In some people, however, a little bit of stress can be a powerful motivator. Take Devlukia-Shetty, for instance. She says she performs best when under pressure. “When there’s a deadline, I can get things done and focus,” she says.
MOOD ISSUES AND CONCENTRATION
The energetic and bubbly Devlukia-Shetty does not grapple with low moods, but many people who do struggle with blue moods have trouble concentrating. Depression is linked to focus problems, forgetfulness, low motivation, and low energy—all issues also seen in ADHD.
THE SLEEP-ATTENTION CONNECTION
Sleep issues can have a powerful impact on the ability to pay attention, learn new things, or recall facts and events. For Devlukia-Shetty, who’s a good sleeper, this isn’t an issue. For others, however, not getting enough shut-eye produces ADHD-like symptoms. A lack of adequate sleep decreases blood flow to the brain, which disrupts concentration and memory while lowering energy and motivation.
WHAT’S STEALING YOUR ATTENTION?
Discovering what’s behind an inability to pay attention or focus is the key to finding the right solutions. Anxiousness, stress, low moods, and disrupted sleep can all contribute to inattention, forgetfulness, and procrastination. Brain SPECT imaging, which looks at how the brain functions is one way to gain a better understanding of what’s causing your symptoms.
ADHD, anxiety, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Alzheimer’s disease is one of the most dreaded ailments. It robs us of the memories of our life’s joys, accomplishments, hurts, and lessons learned—the very things that make up the essence of who we are. When our memory is damaged by Alzheimer’s, it diminishes our ability to make sense of the world, creates a disconnect with loved ones, hijacks our independence, and ultimately steals our life. It’s utterly heartbreaking.
Many people believe Alzheimer’s disease is inevitable or that it strikes randomly without warning. It’s common for medical professionals to tell their patients who are complaining about forgetfulness that age-related memory loss is normal. And the vast majority of us believe there is nothing we can do to prevent Alzheimer’s disease or to stop it from deteriorating further.
That’s wrong!
The truth is, Alzheimer’s is a lifestyle disease—similar to heart disease or type 2 diabetes—and your everyday habits contribute greatly to your level of risk. New research confirms this.
The truth is, Alzheimer’s is a lifestyle disease—similar to heart disease and type 2 diabetes—and your everyday habits contribute greatly to your level of risk.
11 Lifestyle Factors that Increase the Risk for Alzheimer’s
Currently, over 6 million Americans are living with Alzheimer’s, and that number is expected to triple by 2050. If you don’t want to be one of them, you need to know the 11 major risk factors of memory loss. The lifestyle factors that contribute to a heightened risk for Alzheimer’s disease can be summed up with the mnemonic BRIGHT MINDS. Here’s what each letter stands for.
B is for blood flow problems.
Healthy blood flow is essential for a good memory. The brain SPECT imaging work at Amen Clinics shows that low blood flow is the #1 brain imaging predictor of Alzheimer’s.
R is for retirement and aging.
Advancing age is the strongest risk factor for memory loss and Alzheimer’s disease. Brain SPECT imaging shows that the activity in the brain generally decreases with age.
I is for Inflammation.
Smoking, eating a high-sugar diet, and carrying excess body fat are associated with chronic inflammation that can harm the brain and increase the risk of Alzheimer’s disease.
G is for genetics.
Having first-degree family members with Alzheimer’s can be a sign that you need to make serious lifestyle changes to protect your memory.
H is for head trauma.
Several studies show a link between traumatic brain injuries or repeated mild head trauma (like repetitive helmet-to-helmet tackles in football) and the risk for dementia.
T is for toxins.
Toxic substances, such as air pollution, cigarette smoke, alcohol, and drugs are associated with memory issues.
In a 2016 editorial in the Journal of Alzheimer’s Disease, 33 scientists expressed concern that infectious diseases were being overlooked as a major cause of memory problems and dementia.
N is for neurohormone problems.
When hormones are out of balance, it creates an increased risk for illness, including Alzheimer’s, heart disease, diabetes, depression, and more.
D is for diabesity.
The unhealthy combination of obesity and diabetes seriously impacts brain health and memory. Research in the Journal of Alzheimer’s Disease has linked abnormal insulin levels, which are a hallmark of diabetes, to Alzheimer’s disease and cognitive decline. The correlation is so strong, some scientists have labeled Alzheimer’s “type 3 diabetes.”
S is for sleep issues.
A growing body of research links sleep problems, such as insomnia and sleep apnea, to a higher risk of memory problems and dementia.
The Link Between ADHD and Alzheimer’s Disease
As mentioned above, mental health issues increase the risk for Alzheimer’s disease and other forms of dementia. New research sheds light on the link between ADHD and the disease. A 2021 multi-generational study out of Sweden shows that the grandparents and parents of those with ADHD are more likely to have Alzheimer’s disease compared with older people who have no ADHD relatives. And the increase in risk is substantial. Parents of a child with ADHD have a 55% greater risk of developing Alzheimer’s disease, and grandparents of ADHD kids have an 11% increased risk of the disease.
The study doesn’t show that ADHD causes Alzheimer’s. However, it’s important to look at how ADHD makes people more vulnerable to lifestyle risk factors for memory loss. Many of the symptoms of ADHD—including short attention span, impulsivity, distractibility, disorganization, and procrastination—lead to poor decision-making and increase the vulnerability to lifestyle risk factors for memory issues.
People with ADHD are at greater risk for traumatic brain injuries, obesity, substance abuse, and smoking. In turn, these lifestyle factors increase the chances of developing some form of dementia.
Know the Side Effects of Not Treating Mental Illness
Some people are wary of treating psychiatric issues with medication due to possible side effects. This is a valid concern, and it’s generally a good idea to try the least toxic, most effective solutions for any mental health problem. However, it’s equally important to understand that not treating mental illness also comes with side effects. In some cases, those potential side effects include an increased risk for memory loss and Alzheimer’s disease. That is too high a price to pay.
Memory loss, ADD/ADHD, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Raven-Symoné gained a reputation as one of the greatest child stars of all time by appearing in the Cosby Show and Hangin’ with Mr. Cooper. As an adult, she continued to make audiences laugh with That’s So Raven and many other comedy series and movies. But in a revealing episode of Scan My Brain, she opens up to Dr. Daniel Amen about the depression, anxiety, and irritability in her life. There are times when she goes inside her brain and can’t say a word or express herself. She calls it “burritoing.”
What a great term for something that so many people with depressive disorder experience. It’s when you want to wrap yourself up and hide from the world. How can you tell if you’re struggling with “burrito syndrome?” Look for these signs.
“Burritoing”—what a great term from actress Raven-Symoné for something that so many people with depressive disorder experience. It’s when you want to wrap yourself up and hide from the world.
When you sink into a low mood, do you retreat from your loved ones? When they try to offer support or ask you to talk about what you’re feeling, do you tend to shut them out? Isolating yourself and withdrawing from friends and family is one of the most common symptoms of mood disorders. Shutting yourself off in your home or in your bedroom if you live with others increases feelings of depression. The more alone you feel, the more depressed you are likely to feel.
2. You sleep too much (or too little).
Major depressive disorder often comes with sleep issues. You may find yourself sleeping more than usual—cocooning in bed and taking numerous naps throughout the day. Or you may have trouble falling asleep or staying asleep, tossing and turning all night. In fact, an estimated 75% of depressed people suffer from insomnia, according to a study in Dialogues in Clinical Neuroscience. Still, you may be seeking solace by wrapping yourself up in your blankets in bed to try to get the sleep you need.
3. You have no energy.
In addition to sleep issues, you may lack any “get-up-and-go” energy. Forget things like going out to dinner with friends, you may not be able to motivate yourself to go to the mailbox or to head to the kitchen to make meals. And that low energy level may contribute to why you have a hard time collecting your thoughts, talking to anyone, or expressing yourself.
4. You have aches and pains.
Depression can manifest with physical symptoms like back pain, joint pain, or headaches. In fact, 85% of people with chronic pain also suffer from severe depression, according to findings in a 2017 study in Neural Plasticity. Other research suggests the biological connection between these conditions may lie in the neurotransmitters serotonin and norepinephrine, both of which influence mood and pain. When you feel achy and uncomfortable, it doesn’t make you want to venture out of your “burrito.”
5. You snap at others.
When you’re all wrapped up in your own misery, it can lead to anger and irritability. A 2013 study in JAMA involving 536 depressed people found that 54.5% of them expressed overt anger and irritability. If loved ones try to coax you out of your isolation, you’re likely to lash out at them. This can lead to people avoiding you, which contributes to your social isolation.
6 WAYS TO OVERCOME DEPRESSION AND “BURRITO SYNDROME”
1. Reconnect.
Take it slow. If you live with others, start by simply saying hi or good morning. If you live alone, send a text to someone you care about. It can be as simple as an emoji.
2. Develop a healthy sleep routine.
Getting the sleep you need is so important. Try to go to sleep and wake up at the same time each day. Get into the habit of winding down in the evening by turning off your electronic devices a few hours before bedtime. Avoid alcohol and caffeine and practice relaxation activities, such as taking a warm bath, listening to soothing sounds, or reading (nothing stress-inducing though).
3. Get out of your pajamas.
To help regain your energy, get dressed every day. Even if it just means trading your PJs for sweatpants, making the effort to get out of your sleeping attire can change your frame of mind.
4. Get moving.
You may feel achy, but physical exercise is a proven pain reliever. Start small with just a few minutes a day of walking, yoga, or swimming. If you find it hard to motivate yourself, ask a friend to be your exercise buddy. Knowing someone else is counting on you can be encouraging.
5. Breathe.
If you’re feeling irritable and want to snap at someone, take a moment and breathe deeply. Inhale for 3-4 seconds, hold it for 1 second, then exhale for twice as long as your inhale. This can very quickly calm tension.
6. Seek treatment for depression.
Getting the treatment you need is the most important step you can take for your mental health. Be sure to look for a provider who understands that depression is not just one thing. The brain imaging work at Amen Clinics has shown there are 7 types of depression and anxiety and each type needs a targeted treatment plan.
Depression, anger issues, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
