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Mariah Carey. Bebe Rexha. Russell Brand. Catherine Zeta-Jones. What do these celebrities all have in common? They have all gone public with their diagnoses of bipolar disorder. They are among the nearly 6 million American adults who are affected by the condition, which is characterized by extreme mood swings and significant changes in energy and activity levels. Symptoms of bipolar disorder often emerge in a person’s late teens or early 20s but can also occur later in life. What is it that makes some people more vulnerable to this potentially debilitating disorder that is associated with relationship problems, job performance issues, increased risk of suicide attempts, and a decrease of over 9 years in life expectancy? 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. 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.
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Before exploring these potential risk factors, it’s important to understand the basics of bipolar disorder and its symptoms.

WHAT IS BIPOLAR DISORDER?

Bipolar disorder is also referred to as bipolar spectrum disorder and was previously known as manic-depressive illness. It is a brain disorder that involves both manic episodes and depressive episodes that shift in a cyclical pattern. Symptoms of manic episodes include: Symptoms of depressive episodes include:

10 POTENTIAL RISK FACTORS FOR BIPOLAR DISORDER

Some of the factors that may increase the risk of bipolar disorder include the following:

1. Genetics

Having a family member with bipolar disorder increases the odds that you may experience it. As early as 2007, researchers had identified 2 genes—ANK3 and CACNA1—associated with bipolar disorder. More recent findings in the American Journal of Medical Genetics shows that numerous genetic variations are likely linked to the condition.

2. Emotional trauma

A 2016 review of scientific studies point to traumatic childhood experiences as a risk factor for bipolar disorder and for more severe outcomes related to the condition. Enduring adverse childhood experiences—such as the death of a parent, sexual abuse, or neglect—have been linked to an earlier age of onset of bipolar symptoms and a higher risk of suicide.

3. Substance abuse

There is a high prevalence of addiction in people with bipolar disorder, which is known as comorbidity or dual diagnosis. It appears that the association is a two-way street. Having bipolar disorder increases the likelihood of self-medicating with substances. Likewise, using drugs or alcohol may contribute to the severity of bipolar symptoms. For example, addictive substances may prolong manic or depressive episodes. Specifically, cannabis use was identified in a 2015 review in the Journal of Affective Disorders as a risk factor for bipolar disorder that may cause or exacerbate manic episodes. Alcohol and drugs are also associated with changes in the brain that may play a role in bipolar disorder.

4. High stress

Periods of extreme stress, such as the death of a loved one, divorce, disability, or other life events may trigger the onset of symptoms. A number of studies have found that when stressful life events occur, the following 6 months are associated with an increased risk of the onset of bipolar symptoms.

5. Infections

Some research has found an association between infections, such as T. gondii, and bipolar disorder, although the scientific evidence is mixed.

6. Medical issues

Obesity, migraine headaches, irritable bowel syndrome, and asthma are also associated with bipolar disorder, but it is unclear if there is a causal relationship. It has been suggested that bipolar disorder and these physical ailments may share inflammation as an underlying factor.

7. Mental health issues

A systematic review of existing research indicates that a number of psychiatric issues—including anxiety disorders, panic disorder, ADD/ADHD, conduct disorders, and aggression—raise the risk of developing bipolar disorder.

8. Traumatic brain injury

If you’ve had a head injury, you have higher odds of developing bipolar disorder, according to a 2016 review of 57 studies on TBI and subsequent psychiatric issues. One of the studies included found that people with a prior TBI were 28% more likely to develop bipolar disorder. Brain SPECT imaging can be beneficial in detecting damage from a TBI.

9. Poor sleep

A lack of quality rest appears to impact the severity of manic and depressive episodes, particularly in women with the condition. This finding comes from a University of Michigan 12-year study on 1,100 individuals with bipolar disorder.

10. Gut health issues

This same research from the University of Michigan also found that people with bipolar disorder who are taking antipsychotic medications have lower levels of certain gut bacteria and less diversity of bacteria. Understanding and treating the various factors that can contribute to bipolar disorder or that increase the severity of bipolar symptoms is one of the keys to managing the condition. Bipolar disorder 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. As much as everyone wishes discussions about the COVID-19 pandemic could be a thing of the past, the reality is that the consequences—not only of the virus but also from what we endured—will continue to be a part of the conversation for years to come. Even though many places have returned to at least some semblance of “normal” as things reopen and everyone tries to get back on track, many people still struggle with the stress of the past year and a half. And there isn’t a more vulnerable population doing just that than the children and adolescents around the globe whose lives were greatly disrupted by the pandemic. A study recently published in JAMA Pediatrics tells us just how profound the toll on the mental health of children has been. Through what is called a meta-analysis, meaning a review of multiple studies on a particular topic, the researchers analyzed 29 studies on anxiety and depression in children and adolescents from January 2020 to February 2021. Altogether, this encompassed 80,879 youth participants from North America, Europe, and other parts of the world. The outcome of this study found that rates of anxiety and depression in children between the ages of 4 and 17 had nearly doubled during the above-referenced time period, compared to pre-pandemic levels. This means: According to the researcher’s data, 1 out of every 5 kids has experienced an increase in anxiety symptoms, while 1 in 4 teens are suffering from depression. The prevalence of both conditions was higher in females—although that is consistent with statistics from previous years.

Pandemic Stressors Contributing to Mental Health Problems

As with adults, children had to find ways to psychologically manage the unprecedented conditions necessitated by the pandemic. However, by virtue of their age, most kids don’t possess mature coping mechanisms, so the stressors likely exacerbated mental health problems for many of them. By virtue of their age, most kids don’t possess mature coping mechanisms, so the stressors of the pandemic likely exacerbated mental health problems for many of them.
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For instance, children need consistency in their lives in order for them to feel safe. However, the ongoing uncertainty prevented many from having the schedules and predictability they had been used to. In addition, changes to their lifestyles and home environments likely compounded the emotional strain that kids had to endure, including challenges such as these: Also, many children get specific needs met at school, including support from teachers and coaches, as well as receiving services for mental health. The absence of having these buffering relationships was an added challenge to their resilience.

Signs of Anxiety and Depression to Watch For

When children or teens have anxiety, it often manifests as having uncontrollable worries and feeling fearful, as well as hyperarousal which can present itself as: Kids who are struggling with depression tend to show symptoms of: While there is more freedom to move about now, the ongoing unpredictability of the pandemic and the related stressors are destabilizing for many kids. This can lead to feelings of hopelessness, which is one of the primary indicators of suicidal thoughts. To that point, in May of 2021, Jena Hausmann, the CEO of Children’s Hospital Colorado declared that they were in a youth mental health “State of Emergency.” The demand for the hospital’s in-patient and out-patient services exceeded its capacity. Very sadly, by that point in time, suicide had become the #1 cause of death for children in Colorado.

Supporting Children in the New Normal

Talking to your children about their concerns and fears, while validating their feelings can provide an element of safety and comfort for them. Getting them back into a daily routine for school, meals, homework, screen time, and sleep will help give them a sense of control and the much-needed structure that was lost for the past 18 months. Most of all, if you notice new behavior problems or any of the symptoms listed above, be open and honest with your child and take the necessary steps to get them the help and professional support they need. Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Medications can help us in many ways. They provide needed support in our bodies and brains for a wide array of physical and mental health conditions. In fact, about half of all American adults are on at least one long-term prescription medication. While modern medicine can work wonders for those who need it, did you know that many common medications can adversely impact your memory by lowering blood flow in the brain or depleting important nutrients that are vital for healthy brain function? Many common medications can lead to memory problems by depleting important nutrients or lowering blood flow to the brain.
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While the following list isn’t exhaustive—some mood meds, general anesthesia, and chemo can affect brain function too—take a look at these 6 common medication categories to see if any of them might be hurting your memory:

6 Medications That May Be Hurting Your Memory

1. Benzodiazepines

Short-term use of medications, such as alprazolam (Xanax), diazepam (Valium), and clonazepam (Klonopin) for treating anxiety can be effective in acute situations because of their calming and sedating effects on the brain. However, prolonged use of benzos like these can lead to confusion and memory loss, along with a host of other problems.

2. Sedative-Hypnotics

Sleep aids like zolpidem (Ambien) and eszopiclone (Lunesta) are typically taken as needed for insomnia. But as with benzodiazepines, the prolonged use of these meds can cause cognitive issues such as memory problems and difficulty with concentration.

3. Opiates

Ideally used only for short-term management of pain after an injury or surgery, these highly addictive meds—Oxycontin and Vicodin are among the more common—can wreak havoc on your body and brain when taken for a long time. In particular, they cause memory impairment and problems with executive functioning.

4. Statins

The most commonly prescribed medications taken by American adults are statins, which are used for lowering cholesterol levels that are deemed too high and can lead to a heart attack or stroke. While many people must take them for health reasons, statins are notorious for depleting co-enzyme Q10 (CoQ10) which is essential for heart and mitochondrial function (mitochondria are the powerhouses in all of our cells). CoQ10 is necessary for protecting our brains from oxidative stress which can lead to brain disease.

5. Beta Blockers

If you have high blood pressure, you may be taking a beta-blocker such as atenolol or metoprolol to help lower your blood pressure. These meds also can reduce levels of the critical nutrient CoQ10. A 2014 research study published in the medical journal, Atherosclerosis, found that lower blood levels of CoQ10 were associated with an increased risk of dementia.

6. Diabetes Medications

Glucophage or Metformin are usually prescribed for insulin resistance in type 2 diabetes. These medications help reduce the high blood sugar levels that are so dangerous to your overall health. The downside is they can also deplete CoQ10 as well as vitamin B12 and folic acid while increasing levels of homocysteine, an amino acid known for its adverse impact on health. Read on to learn more about why this is so important!

B Vitamins and Mild Cognitive Impairment

The University of Oxford conducted an interesting study on the impact certain B vitamins have on participants who had some memory problems and mild cognitive impairment. At the end of the 2-year study, the subjects who were given the vitamins B6, B12, and folate had notably less brain atrophy (shrinkage) AND lower blood levels of homocysteine compared to the placebo group. The added importance of this is that higher levels of homocysteine are associated with inflammation, hardening of the arteries, blood clots, stroke, and dementia.

Your Brain and Memory Can Get Better!

Even if you’re taking these or other medications that make you feel foggy and affect your memory, there are ways you can support and improve your brain function.

Here are 3 quick tips to help you get started:

  1. Brain-healthy diet changes: Eliminate sugar (including artificial sweeteners) along with processed and fried foods.
  2. Daily exercise: Whether it’s walking, lifting weights, or dancing, exercise boosts blood flow to your brain—and entire body!
  3. Dietary supplements to support brain function: B vitamins, curcumins, phosphatidylserine, ginkgo biloba, among others may be helpful. Be sure to check with your doctor first to ensure they won’t interfere with your medications.
Your brain is precious and is the organ of YOU. Taking care of your brain to make it as strong as possible—for as long as possible—is the ticket for protecting your memory. Memory issues, brain fog, and fuzzy thinking can’t wait. Amen Clinics has created a proven Memory Rescue Program that can help you address your risk factors, train your brain, and improve your memory. We are available for in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Just as it sounds, the phenomenon of survivor’s guilt can affect anyone who has experienced or witnessed a life-threatening and traumatic situation that has taken the lives of others, but not their own. While our brains are primed for survival, those who get through such events alive may find themselves asking, “Why not me? Why wasn’t I taken too?” The gift of surviving can become emotionally torturous for some.   “Why not me? Why wasn’t I taken too?” The gift of surviving a traumatic event can become emotionally torturous for some. It’s called survivor’s guilt.
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There are many heart-wrenching examples of how this can happen, including:

The Link to PTSD

These are the same types of events that can lead to posttraumatic stress disorder (PTSD). In fact, survivor’s guilt is often considered a serious symptom of PTSD. While not everyone who endures a traumatic event will develop PTSD, some research estimates that as many as 90% of people who lived through events where others died experience feelings of guilt. They may question their own survival and feel a sense of responsibility for what happened:

Other Symptoms to Look For

From the outside, it may be easy to think that a person is fortunate to have survived such a tragic event—and they are. However, on the inside, those with survivor’s guilt often have terrible remorse about what happened and may have a very difficult time coping with and processing the loss they survived. They are also likely to experience other symptoms of PTSD, such as: Survivor’s guilt is very distressing, and some people may be more vulnerable to developing it because of their personal and developmental history. For example, those who suffered abuse during childhood may be especially triggered because the new traumatic event brings old ones to the surface again. Also, people who have mental health problems like anxiety and depression (or a family history of psychiatric disorders), or have substance use disorder may be at greater risk as well.

There is Hope for Healing!

Humans are remarkably resilient, and many people will recover from PTSD and survivor’s guilt within a year or so—even without treatment. However, research indicates nearly 30% of those suffering from PTSD will not recover quickly. They may become overwhelmed by their symptoms and have difficulty functioning because of what happened. If you or someone you know is dealing with the anguish of survivor’s guilt and PTSD, it’s important to know that it is possible to heal so life can feel enjoyable again. It’s also critical to understand it was not your fault that others perished in a catastrophic event. Getting professional help can make all the difference in the world for you. Symptoms of PTSD and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. The hallmark of Type 6: Cyclic Anxiety/Depression is a cyclic pattern of low moods or anxiousness. People with this type tend to experience major mood swings, their depression or anxiety comes and goes, or it increases and decreases in severity. Cyclical disorders, such as bipolar disorder, cyclothymia, premenstrual dysphoric disorder (PDD), and panic attacks are part of this category because they are episodic and unpredictable. Seasonal affective disorder (SAD), which is associated with winter blues, is a variant of this type. Type 6: Cyclic Anxiety/Depression is a spectrum disorder, which means you can have a very mild form or a very severe form, or anything in between. A person can have a mild form of premenstrual syndrome (PMS) or a mild cyclic mood disorder, or the problems can be so severe that they are debilitating or even life-threatening. Cyclic Anxiety/Depression must be closely and skillfully monitored, especially at critical times in the course of the disorder, such as when a person is experiencing intense stress, going through a hormonal transition, or changing medications. The hallmark of Type 6: Cyclic Anxiety/Depression is a cyclic pattern of low moods or anxiousness.
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COMMON SYMPTOMS OF TYPE 6: CYCLIC ANXIETY/DEPRESSION

People with this type generally have 4 symptoms from Pure Anxiety (Type 1) and/or Pure Depression (Type 2) in addition to at least 4 “cyclic” symptoms. Anxiety symptoms include: Depression symptoms include: Cyclic Symptoms

TYPE 6: CYCLIC ANXIETY/DEPRESSION IN THE BRAIN

Type 6: Cyclic Anxiety/Depression is associated with extremely high activity in the brain’s basal ganglia and/or deep limbic system. These areas of excessive activity act like “emotional seizures” as the emotional centers hijack the brain for periods of time in a cyclical pattern. Not surprisingly, SPECT scan findings for this type vary depending on the phase of the disorder. For example, a woman with severe premenstrual syndrome may show only increased focal deep limbic activity during the unaffected time of her cycle. However, during the worst time of her cycle, her scans may show not only increased focal deep limbic activity but also decreased activity in the prefrontal cortex (associated with trouble concentrating and impulsivity) and increased activity in the anterior cingulate gyrus (associated with getting stuck on thoughts or behaviors).

INTERVENTIONS FOR TYPE 6: CYCLIC ANXIETY/DEPRESSION

In some cases, people with cyclic mood disorders or anxiety may require medication to stabilize moods. This needs to be monitored very closely. There are other natural solutions that may be beneficial, including: Depression, anxiety, bipolar disorder, mood swings, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Armored vehicles, stun guns, tear gas—these are some of the tools law enforcement personnel use in the field. But the National Police Association is realizing that there is one weapon in police officers’ arsenal that is more powerful than any other—the brain.     The National Police Association is realizing that there is one weapon in police officers’ arsenal that is more powerful than any other—the brain.
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The National Police Association has begun encouraging all of its officers to support their brain health by following the research, advice, and books of 12-time New York Times bestselling author, psychiatrist, and founder of Amen Clinics, Daniel G. Amen, MD. A brain health expert, Dr. Amen has scanned the brains of many police officers as part of a full evaluation at Amen Clinics and has worked closely with some police departments to implement a program that promotes better brain health.

IMPACTS OF A CAREER IN LAW ENFORCEMENT ON BRAIN HEALTH

A wealth of research shows that a career in law enforcement exposes officers to a variety of stressors that can have a negative impact on brain health. Here’s what the National Police Association is recommending to its officers and what you can learn from Dr. Amen’s strategies to optimize the brain.

Head Injuries

There’s a concussion crisis in law enforcement. There’s a shortage of statistics on the number of traumatic brain injuries (TBIs) suffered by law enforcement personnel, however, police officers are 3 times more likely to experience a nonfatal injury than all other U.S. workers, according to a 2018 study in the American Journal of Preventive Medicine. According to Dr. Amen, mild TBIs are a major cause of mental illness but few people know it because traditional psychiatrists never look at the brain. Optimizing brain health: The National Police Association now recommends that officers wear protective headgear more frequently in an effort to avoid head trauma. Dr. Amen also suggests avoiding playing contact sports, wearing a helmet when biking or skiing, and holding the railing when walking down stairs.

Emotional Trauma

Approximately 10% of first responders will develop post-traumatic stress disorder (PTSD), according to 2018 findings from SAMHSA (Substance Abuse and Mental Health Services Administration). PTSD is associated with an increased risk of anxiety, depression, anger, panic attacks, addictions, and other issues. The brain SPECT imaging work at Amen Clinics shows that PTSD is associated with too much activity in several areas of the brain, including the limbic system (the brain’s emotional center), basal ganglia (the brain’s anxiety center), and anterior cingulate gyrus (the brain’s gear shifter that helps you go from thought to thought or action to action). On SPECT scans, it typically resembles a diamond pattern. In a 2005 Amen Clinics evaluation of 6 police officers who had been involved in on-the-job shootings and who had developed PTSD, the “diamond pattern” was seen in all of their brain scans. Optimizing brain health: The National Police Association recommends arming police officers with coping strategies for dealing with trauma and encourages seeing a mental health professional following traumatic events. One therapy Dr. Amen suggests for overcoming emotional trauma is EMDR (eye movement desensitization and reprocessing), a non-invasive treatment intended to remove the emotional charges attached to traumatic memories.

Mental Health Issues

Law enforcement personnel are at greater risk of mental health problems, with research showing that approximately 30% of first responders will develop some type of behavioral health condition compared to just 20% of the general population. Brain SPECT imaging shows that issues such as depression, anxiety, and PTSD (see above) are associated with abnormal brain activity. Optimizing brain health: Loving and caring for the brain are foundational steps for police officers—and for everybody—to reduce symptoms associated with psychiatric disorders.

Substance Abuse

Studies have shown that police officers are at risk for drinking problems and substance abuse as a way to cope with the stresses of the job. Alcohol and drugs are toxic for the brain and impair brain function. Optimizing brain health: The National Police Association says that introducing officers to effective stress-management techniques and addressing trauma-related issues can help them avoid turning to unhealthy coping mechanisms like alcohol and drugs. According to Dr. Amen, there is hope for recovery even if drugs or alcohol have negatively impacted brain function. Before-and-after SPECT scans of Amen Clinics patients with drug or alcohol addictions show some of the most dramatic improvements.

Sleep Issues

People in law enforcement often work rotating shifts, night shifts, and long hours that lead to fatigue or lack of quality sleep. Inadequate sleep is detrimental to brain health in many ways. During sleep, your brain cleans or washes 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. Over time, sleep problems can lead to a higher risk of depression, ADD/ADHD, panic attacks, brain fog, memory problems, and dementia. Optimizing brain health: The National Police Association is recommending that officers receive adequate time off to ensure they can get the sleep they need. According to Dr. Amen, everyone should aim for at least 7 hours of quality sleep each day. Creating a healthy sleep routine—shutting off electronics 2 hours before bedtime; making sure the bedroom isn’t too warm; and taking calming supplements like magnesium, melatonin, GABA, and 5-HTP—can be helpful. PTSD, concussions, addictions, and other mental health and brain health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. C’mon, admit it. Have you been diving headfirst into bottomless rabbit holes of depressing COVID statistics? Thumbing endless hateful political threads on Twitter that make you irritated and angry? Compulsively scanning your social media pages for posts that drive your anxiety? Sounds like you’ve been “doomscrolling.” The act of scrolling through your phone or computer for content that causes physical and mental distress is becoming more and more common these days. It’s so widespread now that the word doomscrolling has been recognized by Merriam-Webster and Dictionary.com. Spending hours doomscrolling for stress-provoking content causes changes in your brain that drive anxiety, depression, obsessive compulsive behavior, and addictions. Spending hours doomscrolling for stress-provoking content causes changes in your brain that drive anxiety, depression, obsessive compulsive behavior, and addictions.
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WHAT DOOMSCROLLING DOES TO YOUR BRAIN

Think of doomscrolling like pouring toxic doom-and-gloom thoughts into your brain. The constant frightening images activate the brain’s fear circuits (amygdala), making you feel chronically anxious and afraid. Information is like crack. Brain-imaging research in a 2019 issue of PNAS found that information triggers the dopamine-fueled reward system in the same way as food, money, or even drugs. The authors suggest this neural mechanism explains why we are susceptible to clickbait. Doomscrolling is like clickbait on steroids. Neuroscience shows us that the human brain is wired for negativity and pays extra attention to anything that might harm us. That’s why all those scare-inducing headlines about spiking COVID cases, outrageous political maneuvers, looting, and rioting keep you glued. In a survey from the American Psychological Association, 56% of people said that regularly following the news causes stress. That’s just “following” the news, not even close to the obsessive clicking and consumption that comes with doomscrolling. Over time, elevated stress hormones shrink the major memory centers in your brain, increase inflammation, and put excessive fat around your waist With each click, you feel more anxious, more hopeless, more stressed. That fuels unhealthy behaviors.

HOW DOOMSCROLLING DRIVES UNHEALTHY BEHAVIOR

When you’re stressed to the max, you’re more likely to stay up late and skimp on sleep, more inclined to indulge in sugary treats that increase anxiousness and bad moods, and more apt to reach for an alcoholic drink or marijuana to calm your nerves. But these behaviors backfire.

6 STEPS TO STOP DOOMSCROLLING

If you want to kick your doomscrolling habit, follow these steps.
  1. Set time limits for scrolling. No more than 15 minutes at any one time.
  2. Add good news to your daily scrolling. Make it a rule to start and end your day with some positivity, such as the inspiring stories you can find at the Good News Network.
  3. Go on an intermittent information fast. Mentally unplug from your news sources on a regular basis.
  4. If you’re tempted to send a snarky reply to a post, say “STOP” and count to 10 before hitting the send button.
  5. Set up blocks and filters on your devices. If certain news sites or social media sites are particularly distressing, block them.
  6. Make your bedroom a technology-free zone and don’t use any devices right before bedtime, or it may make it hard to sleep.
Depression, anxiety, bipolar disorder, mood swings, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.

 

by Shane Creado, MD

If you work with people who are trying to lose weight, build lean muscle mass, or improve athletic performance, it’s critical to talk to them about getting adequate rest. Let’s look at just some of the many ways sleep can impact the ability to reach fitness goals.

1. Sleep deprivation tanks testosterone levels.

Anyone who is trying to build more muscle or get leaner needs healthy testosterone levels. Testosterone is an anabolic hormone that promotes muscle growth and strength in both men and women. It also plays a role in fat loss and preventing fat gain. For example, research shows that the testosterone levels of obese men are about 30% lower than those in men at a healthy weight.

Lack of sleep lowers testosterone levels. In a trial with healthy young men, sleeping just 5 hours a night for a week caused testosterone levels to decrease by 10-15%. Sleeping less means less testosterone, which results in less lean muscle and more fat.

2. Lack of deep sleep decreases growth hormone.

Deep sleep coincides with the release of growth hormone. Many of the body’s cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for muscle growth, repair of damaged tissue, and bone-building, deep sleep is critical for athletic achievement and recovery from tough workouts. It is also vital for healthy growth and muscle development in children and adolescent athletes.

Unfortunately, 69% of high school students in the U.S. do not get adequate sleep. Because of this, children and teen athletes may potentially suffer from stunted growth as well as other direct impacts on sports performance.

Additionally, when a child or adolescent has growth hormone deficiencies, concentration and reaction times can be affected (frontal lobes), math and art skills can suffer (parietal lobes), and memory centers (temporal lobes) take a big hit.

3. Sleepless nights spike stress hormones.

Physical activity increases the production of cortisol and testosterone. Cortisol plays a central role in the body’s response to physical activity and the regulation of the immune system. The balance and timing of the release of anabolic (testosterone) and catabolic (cortisol) hormones are considered essential to muscle adaptation, especially muscle growth.

Sleep deprivation can lead to more cortisol production, which can worsen stress, accelerate muscle breakdown, and further contribute to insomnia/excessive wakefulness, setting up a bad feedback loop.

4. Poor sleep can make you fat.

If hormones are the gatekeepers of your cells, then sleep deprivation is a Trojan horse. Short sleep duration is one of the strongest risk factors for obesity. In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.

Possible mechanisms include:

To quantify this, approximately 4 hours of sleep deprivation results in a perceived deficit of 900 calories, which means your body will think you need 900 more calories for every 4 hours of sleep you lose. Eating an extra 900 calories can quickly add up to excess fat on the body.

Many of the patients I see tell me that they rarely lose 4 hours of sleep in a week. But I explain to them that the brain needs 9 hours of sleep a night, so even if someone is getting what they think is a “healthy” 7 hours of sleep a night, at the end of the week, it adds up to 14 hours of sleep deprivation. When you help patients or clients think about it this way, they begin to see how their lack of sleep may be holding them back from reaching their fitness goals.

It’s our job as clinicians to help people who are trying to lose weight or trying to build muscle understand that getting quality sleep is just as crucial to their fitness goals as nutrition and exercise.

About the Author: Shane Creado, MD, Amen Clinics Chicago 

Dr. Shane Creado is a board-certified sleep specialist, who works not only on the treatment of sleep disorders but also on perfecting and optimizing sleep. He is the host of the Overcoming Insomnia course, which teaches the best evidence-based strategies to improve sleep. Dr. Creado is also the author of Peak Sleep Performance: The Cutting-Edge Sleep Science That Will Guarantee A Competitive Advantage, available on Amazon.

This book is primarily geared toward coaches, trainers, and elite athletes, but this step-by-step guide to sleep optimization can also be beneficial for anybody who wants to boost their brain health and productivity. For updates about the book, free sleep tips, as well as special offers, follow @peaksleepperformance on Instagram.

 

Do you (or your child) have ADD (attention-deficit disorder) or ADHD (attention-deficit hyperactivity disorder)? Do you think prescription stimulants such as Ritalin or Adderall are the only treatment options available? They’re not.

Although stimulants may be helpful for some people with ADD, they aren’t effective for everyone and they can make some people worse. It all depends on which type of condition you have. Brain imaging studies show there are 7 types of ADD, and knowing your type is critical for finding the right solutions.

In general, medication should never be the first or only thing you do for any mental health condition. There are many alternatives to medication that can improve ADD symptoms, such as lack of focus, impulsiveness, being easily distracted, having difficulty staying organized, and a tendency to put things off until the last minute.

Here are 7 alternatives to ADD medication that can be effective.

1. Get moving.

A wealth of research shows that physical exercise works like a drug in children and adults with ADD. Classic ADD (one of the 7 types of the condition) is associated with low levels of the neurotransmitter dopamine, which is a chemical heavily involved with attention span, focus, follow-through, and motivation. Medications, such as Adderall and Ritalin, are believed to work by boosting dopamine availability in the brain. Similarly, physical activity increases the production of dopamine. A 2019 review in the Journal of Clinical Medicine found that exercise minimizes ADD symptoms and enhances cognitive performance in children with the condition.

2. Reduce screen time.

Endlessly scrolling through your social media feed or playing video games for hours on end can be harmful and addictive for people who have vulnerable brains. More screen time has been linked to a greater risk of problems with inattention. A 2019 study in Plos One found that children with more than 2 hours of screen time per day had a 7.7-fold increased risk of meeting the criteria for ADD.

3. Try an elimination diet.

Some foods may trigger a worsening of symptoms in people with ADD. To find out if you or your child has a food sensitivity, try a 3-week elimination diet by getting rid of the most common food allergens—artificial dyes (including red dye #40, which has been connected to symptoms of ADD), preservatives, sugar and artificial sweeteners, gluten, corn, soy, and dairy. In 2011, researchers put children with ADD on a restricted diet that allowed them to eat only turkey, lamb, vegetables, fruit, rice, and pear juice. Their findings in The Lancet showed that the elimination diet decreased symptoms associated with the condition in 70% of children.

4. Protect your head.

Common accidents, like falling off a ladder, getting into a car crash, or taking a tumble down the stairs can cause a concussion or mild traumatic brain injury (mTBI), which increases the risk of problems with attention and concentration. According to research in The Journal of Nervous and Mental Disease, people with ADD are more likely to have head injuries.

5. Investigate sleep problems.

Did you know that kids with ADD have higher rates of daytime sleepiness compared with kids who don’t have the condition? Or that according to a study in the journal Sleep, half of ADD kids have sleep-disordered breathing compared with only 22% of kids without the condition? Having large tonsils or adenoids can lead to sleep-disordered breathing in children which can lead to attentional issues and hyperactivity. A study in the Eurasian Journal of Medicine found a reduction in these symptoms when the tonsils and adenoids were removed. Sleep problems are also common in adults with ADD, so be sure to investigate any sleep issues.

6. Check important health numbers.

Your physical health can impact symptoms of ADD. Some of the most common biological issues that are associated with symptoms include:

Having a functional medicine physician check these levels and help balance them can be helpful.

7. Try neurofeedback.

Neurofeedback is a non-invasive, interactive therapy that helps you retrain your brain to achieve the desired state.  A 2014 review of existing research on children with ADD who did neurofeedback found that teachers noticed a significant improvement in their attention and parents noted improvements in hyperactivity and impulsivity. According to findings in a 2019 study in Current Psychiatry Reports, researchers stated that neurofeedback “should be considered as a viable treatment alternative” for ADD.

ADD, depression, anxiety, panic attacks, and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever, and waiting until life gets back to “normal” is likely to make your symptoms worsen over time.

At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.

 

What does sleep have to do with sexual performance? A lot!

Before we dive into the connection between them, let’s review the basics about the sex hormones testosterone, estrogen, and progesterone.

Testosterone and Sleep

A lack of sleep can interfere with the production of testosterone. One study showed that when healthy young men get 5 hours of sleep every night for a week, their testosterone levels drop by 10-15%. Considering that the average drop in testosterone levels each year is 1-2%, sleep loss can compound the decrease and result in a level of testosterone typically seen in someone 10 years older than you. Therefore, a lack of sleep will age a man by a decade in terms of that important aspect of health. And perhaps even more alarming, research shows that men who sleep 5 hours a night on average have significantly smaller testicles than those who sleep 7 hours or more.

The drop in this vital hormone can impact a man’s sex life, as low testosterone is associated with low libido and erectile dysfunction.

Estrogen, Progesterone, and Sleep

We see equivalent drops in female reproductive health caused by a lack of sleep. It has been well-established that reductions in the sex hormones estrogen and progesterone in women trigger symptoms of menopause. Decades of research also show that women experiencing menopause suffer from sleep fragmentation. I have long speculated that these are linked: aging results in a drop in hormone levels, which causes sleep loss, which in turn decreases hormone levels, which further disrupts sleep, resulting in an aging snowball effect.

In terms of sexual activity, low estrogen is linked to a decrease in sex drive and an increase in vaginal dryness, which can make intercourse painful.

How Bob Overcame Erectile Dysfunction

Bob, a golfer in his 40s, came to see me. He led a healthy lifestyle, trained regularly, and looked younger than his actual age. Why did he need help? He had been dealing with impotence (erectile dysfunction) for a couple of years. He puzzled over what could be causing it and had worked with his primary care doctor and a urologist without success. He didn’t want to simply take medication for erectile dysfunction, so he and his wife even went to couples’ therapy.

Together, Bob and I went through a checklist of some of the common issues that can contribute to erectile dysfunction (ED).

Bob wasn’t overweight, was a light drinker, didn’t take any drugs, and was still in love with—and attracted to—his wife. But Bob did admit that he was one of those people who can get by on just 5 hours of sleep.

When I explained to Bob that there is a link between sub-optimal sleep and testosterone levels, he said his testosterone levels were normal. However, when I reviewed his lab results, I realized they were low-normal, which a decade ago, would have been considered low. Sadly, every decade, testosterone levels in men have been reducing, and what is considered ‘normal’ for one man, may be ‘low’ for another.

Although he was not convinced that sleep was a problem, he agreed to follow my recommendations. I advised him to aim for 8-9 hours of sleep a night and to track his sleep in a journal. I also suggested helpful supplements—including magnesium, vitamin B6, GABA, L-theanine, 5-HTP, and melatonin (found in BrainMD’s Put Me to Sleep)—and asked him to let me know how he was doing in 1-2 months.

When Bob checked in with me about 6 weeks later, he let his wife do the talking for him. She informed me about the “hard facts” of their improved sex life and told me how they were going on dates again. As the saying goes, “happy wife, happy life.”

Bottom line: When a man has issues with erectile dysfunction, one of the first things clinicians need to look into is optimizing the quantity and quality of his sleep. Similarly, when women have a low sex drive, it’s a good idea to inquire about her sleep habits.

About the Author: Shane Creado, MD, Amen Clinics Chicago 

Dr. Shane Creado is a board-certified sleep specialist, who works not only on the treatment of sleep disorders but also on perfecting and optimizing sleep. He is the host of the Overcoming Insomnia course, which teaches the best evidence-based strategies to improve sleep. Dr. Creado is also the author of Peak Sleep Performance: The Cutting-Edge Sleep Science That Will Guarantee A Competitive Advantage, available on Amazon.

This book is primarily geared toward coaches, trainers, and elite athletes, but this step-by-step guide to sleep optimization can also be beneficial for anybody who wants to boost their brain health and productivity. For updates about the book, free sleep tips, as well as special offers, follow @peaksleepperformance on Instagram.

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