Each year on average, Americans consume approximately 140 pounds of sugar. Refined sugar is 99% pure calories, and it is void of any nutrients. Eating the sweet stuff causes blood sugar levels to spike, which triggers the release of insulin. Soon after, blood sugar levels drop, which causes cravings for a sweet treat. It causes a rollercoaster effect that keeps you hooked on sugar the same way a drug addict craves addictive substances.
Refined sugar wreaks havoc on the brain and body. It increases inflammation and erratic brain cell firing. Consuming sugar has also been associated with depression, ADD/ADHD, and a decline in cognitive ability. In brain imaging studies, sugar increases “slow brain waves,” and a study at UCLA showed that sugar alters memory and learning.
In the 2022 study published in Nutritional Neuroscience mentioned earlier, researchers evaluated the impacts of frequent consumption of sucrose (sugar), the artificial sweetener sucralose (Splenda), or the natural sweetener stevia on the central nervous system. For this randomized controlled trial, participants eliminated all sweeteners for a 1-week period and then underwent neuropsychological assessments as well as EEG/qEEG analysis. A qEEG is a diagnostic tool that measures electrical activity in the brain in the form of brain waves. Then the participants were randomized into 3 groups and consumed one type of sweetener for 6 weeks. After the 6-week period, they were re-tested. The results showed that sugar was associated with a negative impact on encoding memory (learning).
HOW ARTIFICIAL SWEETENERS AFFECT MEMORY
Consuming artificial sweeteners—such as aspartame (NutraSweet, Equal), saccharine (Sweet’N Low), or sucralose (Splenda)—on a regular basis is not a recipe for good health. It can contribute to chronically high insulin, which increases your risk for Alzheimer’s disease and raises the risk of heart disease, diabetes, metabolic syndrome, and other health problems.
A wealth of research has shown an association between artificial sweeteners, such as aspartame, and cognitive and behavioral problems, including anxiety, depression, irritability, and sleep troubles. A 2018 study in Nutritional Neuroscience concluded that “aspartame may be responsible for adverse neurobehavioral health outcomes.”
Earlier findings from a 2017 study in the journal Stroke concluded that drinking artificially sweetened sodas are associated with an increased risk of dementia, as well as stroke. Just one can of an artificially sweetened beverage per day makes you 3 times more likely to develop dementia or suffer a stroke, according to the study.
In the 2022 study that looked at sugar, sucralose, and stevia, the results found that sucralose (Splenda) had a negative impact on overall memory, encoding memory, and executive functions (judgment).
THE NATURAL SWEETENER STEVIA HAS NO NEUROPSYCHOLOGICAL IMPACT
Unlike artificial sweeteners, stevia is a natural sugar substitute. Extracted from the leaf of an herb, stevia is 200-300 times sweeter than sugar, however, it has no impact on blood sugar levels. Some scientific evidence suggests that stevia may stabilize blood sugar levels, enhance glucose tolerance, and reduce blood pressure, but more research is needed.
The 2022 study found that stevia is a neutral sweetener, as there were no significant differences in the before-and-after neuropsychological or qEEG testing results. Sugar and sucralose both increased daydreaming brain waves on qEEG, while stevia had no effect.
When looking for a sweetener that doesn’t harm the brain or body, stevia appears to be the better choice. Note: Consult with a healthcare provider before using stevia if you take medication for blood pressure or diabetes. Memory problems and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here. Have you ever made the commitment to ditch an unhealthy habit—guzzling sugary energy drinks all day long, bingeing on Netflix every night, or smoking cigarettes—only to find that after a few days it feels nearly impossible to quit? You might even have started to feel depressed and lost without it. You know you made the right decision, but why is it so hard to follow through? The short answer is your brain doesn’t always want to do what is best for you.
The human brain is extraordinarily complex with its 100 billion neurons and the trillions of connections between them. It is involved in everything you do, think, feel, say, and desire. Your brain makes you who you are, but sometimes it outsmarts you in a way that is deceiving—perhaps even a little manipulative.
The simple explanation for this is the brain is biologically wired for reward and pleasure. Back in the caveman days, this likely served as a survival mechanism in that it provided the motivation to find food and water. Even though access to these is much less of a concern now, the brain still drives us to repeat behaviors that result in a perceived reward, regardless of whether the activity is positive—such as watching a beautiful sunset—or harmful, like using cocaine. One of the key drivers for this is dopamine—a neurotransmitter intricately involved with pleasure, focus, and motivation.
The brain drives us to repeat behaviors that it experiences as rewarding or pleasurable, regardless of whether or not something is healthy.
Within the brain’s reward circuit are structures that are often referred to as the pleasure centers. Although they are very small, they have a lot of influence over the choices we make. Therefore, whatever you do that causes dopamine to be released, your brain will encourage you to repeat it because it anticipates a reward from that behavior. To make it even more complicated, pleasurable experiences are linked to emotions and memory, which makes giving up unhealthy habits even more challenging.
Your brain’s reward system doesn’t really care that your sugar-filled morning Frappuccino or a few drinks with friends after work each day is adversely affecting your mental health and physical well-being. In fact, just thinking about engaging in these habits causes dopamine to be released and essentially hijacks your brain.
A SIMPLE STRATEGY TO OVERRIDE YOUR BRAIN’S PLEASURE CENTERS
Even though bad habits can be tricky to overcome, you can learn how to outsmart your brain’s natural inclinations. With practice, you can override its power and make the healthy changes you want.
When you’re used to doing a certain thing regularly, life can initially feel empty without it—and this is normal. There’s a part of your brain that is kicking and screaming because it isn’t getting the reward from the habit you have given up. One way to help you process this discomfort is to think about the circumstances that got you hooked on it to begin with.
For example, imagine that the unhealthy habit you want to stop is having pizza and a large soda for lunch on too many days each week. Think back to your original memories associated with it. Perhaps you started eating that way in college with a group of good friends, and not only did you enjoy the indulgence and taste of the meal, but also the laughs and camaraderie that came with it. Fast forward a decade or more to where you are today with a multitude of responsibilities and not enough time on your hands. Now, you run out to pick up a big slice of pizza and a soda for washing it down while sitting at your desk during your lunch break. You might not even enjoy it all that much, but you (and your brain) do it because it’s what you (and your brain) have always done.
Notice the difference between the memory of how you felt in college and how your current experience with the pizza habit makes you feel. There’s a very good chance that it’s not as pleasurable as it used to be.
Using this memory-based information, you can start vetoing your brain’s drive to hit the pizza parlor by choosing to adopt a new, healthier lunchtime habit that makes you feel better about yourself. Start becoming aware of the benefits you experience from, for example, choosing a salad with grilled chicken and having sparkling water instead of having pizza. Pay attention to how the healthy choice nourishes your body and brain, increases your energy, and maybe even helps you lose a few of those extra pounds. Keep your focus on all the positive things you are gaining with this change.
Revising behaviors that have been reinforced over time won’t happen overnight. It takes daily practice. Each day, remind yourself about the positive and pleasurable feelings associated with your new habit. Regardless of what you want to change, the more you do it, the more it gets wired into your brain as a reward and puts you back in the driver’s seat for choosing what is best for you.
Addictions, unwanted behaviors, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Taking care of someone with a disability, chronic illness, or other health condition that requires full-time support is an honorable role to undertake. And whether it is done out of love or a sense of obligation, being a caregiver can be both rewarding and overwhelming. It can also lead to emotional and physical burnout.
For example, in addition to raising a child with special needs, parents are faced with challenges specific to the unique cognitive or physical functioning differences their child has. Research has found that stress is a significant concern for those raising a child with a developmental disability, such as autism. Taking care of a spouse or family member with Alzheimer’s disease—or another type of dementia—can be distressing and difficult. A study in Current Psychiatry Reports has shown that it can lead to an increased risk for depression and cardiovascular disease in caregivers. Having an older parent who is chronically ill can be emotionally taxing and shift the normal parent/child dynamic when the parent becomes the dependent one.
Being a caregiver for a spouse or family member with Alzheimer’s disease or another type of dementia can be very stressful and difficult, and lead to an increased risk for depression and cardiovascular disease.
Although there are many benefits that come from a person’s commitment to being a caregiver for a loved one—a sense of fulfillment, devotion, kindness, and responsibility—the work can be very draining at times. Stressors can accumulate and burnout can set in, making symptoms like these become apparent:
When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so that your life is in better balance again.
1. Recruit others to help you.
Carrying the weight of all the responsibilities can wear you down pretty quickly. Some people might not ask for help because they are overly protective of their loved one or they might think it implies they are somehow shirking their responsibilities. The reality is, though, that if you are burned out, you are less effective in taking care of those who need you. Asking trusted friends, family members, or trained volunteers to cover for you—even if it’s only for an hour or two a day—can give you some much-needed time to yourself.
2. Focus on the things within your power.
Having a loved one with a permanent disability, chronic illness, or neurodegenerative disease can naturally make you worry about the future because there is often a lot of unpredictability ahead. Rather than fretting about what you cannot control, focus on the day-to-day things you do have control over.
3. Spend time with friends.
It’s so important not to isolate yourself from friends, even if you’re feeling down. Getting out of your caregiving orbit and spending time with people you enjoy can re-energize your emotional outlook and lift your spirits.
4. Schedule a visit with your doctor.
It’s easy to find reasons to put off your own health concerns when you are taking care of someone whose mental or physical problems are very serious. However, if you don’t prioritize your health, it can make it much harder to carry out your responsibilities. Therefore, it’s crucial for your own well-being to stay on top of medical and dental appointments—and commit to keeping them.
5. Reach out for professional support.
If you suspect you may have depression, or you’re really struggling with caregiver stress, get help. Having a compassionate counselor to talk with about your struggles, the complex feelings you may have, and other challenges in your life can help you process and make sense of them. Psychotherapy can also make you more aware of your triggers and develop healthier coping strategies for getting through difficult moments. In addition, online or in-person caregiver support groups provide the opportunity to connect with others who are dealing with some of the same issues you are—and let you know that you are not alone.
6. Write down your thoughts.
A journal can be an effective and quick way to discharge your frustrations, fears, grief, worries, and other emotions swirling around your head. When you write down exactly how you feel, it can diffuse the intensity of those feelings and give you some relief. A personal journal helps you be honest with yourself, which can feel liberating. If you have concerns about anyone reading it, keep it in a locked drawer to protect your privacy.
7. Make time for exercise.
Even if you can only squeeze in 10 minutes at a time, physical activity is one of the best ways to help manage your stress. Walking, swimming, gardening, doing yoga—or whatever type of exercise you enjoy—can reduce tension and promote the release of feel-good brain chemicals that elevate your mood and help you feel calmer. Regular exercise can also improve the quality of your sleep.
8. Eat a healthier diet.
When you’re emotionally and physically overwhelmed, it can be easy to reach for comfort foods, especially ones that are high in sugar and processed oils. While they might taste good in the moment, they can cause your blood sugar to crash, increase inflammation, and make you feel more stressed and irritable. Have fresh fruit on hand for when you need a sweet treat. And to help keep fatigue, depression, and anxiety at bay, eat a balanced diet that includes:
Plenty of fresh produce in a rainbow of colors
Clean protein, such as grass-fed beef or bison, and organic, free-range poultry
Foods high in omega-3 fatty acids like trout, salmon and other cold-water fish, walnuts, and chia and flax seeds
Mood-boosting spices, such as saffron, turmeric, cinnamon, and rosemary
ATTENTION, CAREGIVERS: DON’T FORGET TO HONOR YOURSELF
The everyday effort and challenges you face as a caregiver are a sign of your strength, tenacity, and spiritual generosity. Even if your loved one cannot show you their appreciation, remind yourself about all the good you are doing, the reasons you care, and why you took on this demanding role. Making your mental and physical health a priority will help you get through the inherent difficulties of the purposeful work you are doing to help someone who means a lot to you.
Stress, depression, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. It’s no secret that the standard American diet can have a devastating impact on the brain. For example, research has linked high-glycemic, high-fat foods with impaired function in the brain’s hippocampus, a region associated with both memory and appetite control—which explains why eating junk food so easily becomes an addiction that fuels itself.
Convenience foods like chips, crackers, pretzels, cookies, and muffins are obvious offenders, but other common culprits—including white and wheat bread, pasta, white potatoes, and rice—are also considered high-glycemic and low-fiber, while sugar, offering zero nutritional value, depletes chromium and other valuable vitamins and minerals from the body. These foods are concerning for a variety of reasons, considering their links to mental health issues, such as ADD/ADHD and depression. But there is another, lesser-known reason to avoid them: They could be eroding your memory and even increasing the chances of developing dementia later in life.
High-glycemic, low-fiber foods could be eroding your memory and even increasing the chances of developing dementia later in life.
With research linking abnormal insulin levels to Alzheimer’s disease and cognitive decline, some experts have questioned whether Alzheimer’s should be considered “type 3 diabetes.” A 2013 study in The New England Journal of Medicine suggested that higher glucose levels may be a risk factor for dementia, even among those without diabetes. And the higher the blood sugar level, the more the odds of getting dementia increases—with diabetes linked to decreased blood flow to the brain (the No. 1 predictor of future memory problems on brain SPECT imaging), as well as a smaller hippocampus.
That’s a major concern when diabetes and pre-diabetes now affect nearly half of the U.S. population, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Luckily, a majority of these cases are preventable through lifestyle changes that can help prevent diabetes—and thus the associated memory loss that accompanies it.
One example of preventative measures is maintaining a healthy weight. In a study in Current Alzheimer’s Research that examined more than 10,000 people over 36 years, being overweight or obese in midlife was shown to be strongly associated with memory problems and dementia in later life. And another study of 408 healthy adults showed that as BMI went up, cognitive scores decreased, especially in the category of decision making (i.e., the executive function of the brain)—helping explain why an unhealthy diet propels further unhealthy choices.
More recently, a study published in 2021 found that eating high-glycemic, processed foods may increase the risk for dementia. After only 4 weeks of consuming a highly processed food diet, aging rats demonstrated both signs of inflammation in the brain and signs of memory loss in behavioral experiments. This indicated that the hippocampus and amygdala regions of the brain were negatively affected by this type of diet in a surprisingly short amount of time.
FOLLOW A FIBER-RICH DIET FOR BRAIN HEALTH AND MEMORY PROTECTION
While some foods are notorious for contributing to memory problems, others can help rescue memory as part of a healthy diet. In addition to limiting high-glycemic, low-fiber foods, wheat (including whole wheat), and processed foods, it’s recommended to eat a diet high in “smart carbohydrates,” which are high in fiber and low on the glycemic index.
That’s because fiber is a significant dietary weapon in the fight against memory loss. A 2022 study published in Nutritional Neuroscience found that those who choose a high-fiber diet—specifically, one rich in soluble fiber—may have a lower risk of developing dementia. Those who ate the most fiber showed a roughly 25% lower risk of later-life dementia.
As the study indicates, there are two types of fiber—soluble and insoluble. Soluble fiber provides “food” (commonly known as prebiotics) to health-promoting bacteria in the gut, which improves digestive health and helps reduce the bad bacteria that generate disease and hamper immunity. These friendly bacteria are also responsible for making certain vitamins, such as vitamin K and some B vitamins. You can find soluble fiber in foods such as apples, berries, flax seeds, and fiber supplements.
On the other hand, insoluble fiber works like a broom, helping to sweep the intestines clean, and ensuring that the fermented byproducts of soluble fiber are distributed throughout the colon. Because short-chain fatty acids, responsible for regulating cholesterol and insulin responses, are created in the colon, maintaining colon health is critical to proper metabolic function.
Fiber is a special type of carbohydrate because it can’t be digested by humans—and most Americans are not getting enough in their daily diet. Though women should aim for 25 to 30 grams per day, and men should eat 30 to 38 grams, the average American consumes less than 15 grams per day, an alarmingly low number.
Fiber offers myriad benefits for the body, improving the function of the bowels, reducing colon cancer risk, and helping stabilize blood sugar. It also contributes to feeling full faster, and stay full for a longer period of time, compared to high-glycemic, low-fiber foods. Fiber-rich foods can even help balance cholesterol and blood pressure.
Try adding these high-fiber foods to your diet: broccoli, berries, onions, flax seeds, nuts, green beans, cauliflower, celery, sweet potatoes, psyllium husk, navy beans, raspberries, broccoli, spinach, lentils, green peas, pears, winter squash, cabbage, green beans, avocados, coconut, figs, artichokes, chickpeas, and hemp and chia seeds. In general, prioritizing vegetables will contribute to getting the recommended daily amounts of both soluble and insoluble fiber, but those with insulin resistance or high cholesterol may choose to add fiber supplements to their morning glass of water or smoothie—an easy way to ensure intake of this brain-boosting nutrient.
Memory loss, dementia, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. 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. Depression has been called the silent killer, but certain foods and beverages can be working just as stealthily to worsen the symptoms of this potentially deadly disorder. Research has demonstrated how diet can create negative or positive impacts on mental health. Unfortunately, the typical American diet has been known to exacerbate everything from anxiety to autism. With over 7% of the adult population suffering from depression, it’s important to know which foods can help fight this common disorder—and which to avoid. Here’s a quick look at some of the worst offenders.
With over 7% of the adult population suffering from depression, it’s important to know which foods can help fight this common disorder—and which to avoid.
Common vegetable oils, including canola, corn, safflower, and soy, contain higher levels of omega-6 fatty acids, which have been associated with inflammation, depressive disorder, memory issues, and a decline in cognitive function, including Alzheimer’s. As a 2007 study published in Psychosomatic Medicine found, diets high in omega-6 to omega-3 polyunsaturated fatty acid ratios may lead to enhanced risk for both depression and inflammatory diseases. The reasons for this may be evolutionary. Research suggests that as early humans evolved, they ate a diet with an almost equal ratio of omega-6 to omega-3, but in our industrialized society, omega-6 intake (from foods like vegetable oils) far surpasses omega-3 intake. This significant imbalance means that the brain does not obtain the fuel it needs to function optimally, leading to issues like depression.
2. Trans Fats
Trans fats came under fire in the U.S. after the turn of the millennium, and for good reason. Though the FDA banned trans fats in 2015, giving manufacturers a few years to comply, food labeling can be misleading, as trans fats contain less than 0.5 grams can be expressed as “0 grams.” These fats are found in partially hydrogenated oils—still found in many processed convenience foods, like store-bought baked goods, microwave popcorn, frozen pizza, fried foods, margarine, and more. In addition to their well-publicized negative health effects, such as rising levels of “bad cholesterol,” trans fats have also been linked to depressive symptoms. Multiple studies have shown that trans fats cause inflammation and therefore have a negative effect on mental well-being.
3. Alcohol
Though many Americans reach for booze to self-medicate in the face of everything from clinical depression to short-term stresses, alcohol ultimately makes people feel worse, not better. In addition to its dehydrating nature, unpleasant behavioral side effects, and alarming consequences for the brain, alcohol can actually increase depressive symptoms and suicidal thoughts. A 2019 report in Alcohol Research noted that psychiatric disorders, including anxiety and mood disorders, commonly co-occur with alcohol use disorder (AUD), with depressive disorders being the most common. What’s more, when both depression and AUD are present, both the symptoms and prognosis are worse—including a greater risk of suicidal behavior.
4. Meat Alternatives
Adopting a vegetarian diet sounds like a good idea for one’s personal health and the health of the planet, but there are potential downsides. A 2021 study published in the Journal of Affective Disorders explained that, among almost 50,000 participants, vegetarians tallied higher depression scores. One of the researchers detailed in Psychology Today several possible reasons for the link, suggesting that depressive symptoms may precede this dietary choice and not the other way around. Regardless, when vegetarians and flexitarians alike decide to replace their former go-to proteins with highly processed meat alternatives, it’s important to scan labels to understand what’s actually inside that protein replacement. Or try filling your plate with whole foods like vegetables, grains, and healthy fats, and, if you must, make meat alternatives an occasional indulgence.
5. High-Glycemic Foods
Eating a diet chock full of foods with a high glycemic index, such as sweetened drinks, processed meats, and processed baked goods, has been linked to a greater risk of depression through various research, including a 2015 study in the American Journal of Clinical Nutrition. Collecting and analyzing data from almost 70,000 women with no history of mental health disorders (including depression) or substance abuse, they found that those eating a high-glycemic diet, with high levels of refined carbs, had an increased risk of depression. Interestingly, after the study’s 3-year period, researchers concluded that added sugars, not total sugars or total carbohydrates, were strongly associated with the onset of depression.
6. Toxic Fish
Research shows that mercury can contribute to a surprising array of health complications, including neurological, immune, cardiac, reproductive, and even genetic disorders. While fish are often considered healthy choices for their rich omega-3 content, some varieties of fish contain dangerously high levels of mercury, and exposure to heavy metals has been linked to depression, anxiety, Alzheimer’s, Parkinson’s, autism, and lupus, among other health concerns. Here’s a general rule of thumb: The larger the fish, the higher the mercury content, so choose smaller types. Organizations like Seafood Watch and the FDA can help with providing safe recommendations.
7. Artificial Sweeteners
Sugar substitutes may offer up low- and no-calorie alternatives, but they’re often accompanied by their own health-damaging baggage. For example, a 2018 study noted that aspartame (found in brands like NutraSweet and Equal) has been associated with depression, anxiety, irritable moods, insomnia, and a range of other neurophysiological issues. Furthermore, aspartame, as well as saccharine (found in Sweet’N Low) and sucralose (sold as Splenda), can help create high insulin levels, which are associated with a higher risk for depression.
8. Gluten
While sensitivities to gluten, including celiac disease, have been tied to mood disorders, studies show that nixing gluten can offer mental health benefits for individuals with these concerns. Research in Psychiatric Quarterly has linked these sensitivities to depression, mood disorders, anxiety disorders, ADHD, and other issues. However, a 2018 review of 13 studies on gluten and mood symptoms found that adopting a gluten-free diet significantly improved depressive symptoms—and therefore may be one helpful strategy for treating mood disorders in those with such sensitivities.
9. Pesticide-Laden Produce
Pesticides, applied in agriculture to keep pests like insects and mold from destroying crops, have been associated with everything from cancer and hormone disruption to cognitive and behavioral problems, according to the Environmental Working Group. Therefore, a review published in the International Journal of Hygiene and Environmental Health aimed to examine the findings that stated high pesticide exposure correlates with a greater risk for psychiatric disorders and suicidal behavior. The authors found that multiple studies noted increased suicide rates in areas with intensive pesticide use while working in agriculture seems to create a higher suicide risk, versus other occupations. To help minimize pesticide exposure, wash produce thoroughly before eating and choose organic when possible.
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, 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. Most men would rather do anything—even cleaning the toilet or mowing the lawn—than go to the doctor. This is one of the findings of a 2019 Cleveland Clinics survey, which also showed that 65% of men who have health symptoms or an injury wait as long as possible to go to the doctor. We all know avoiding the doctor can negatively impact men’s physical health. But what many men don’t realize is that a routine blood panel can also reveal hidden causes of mental health symptoms like depression, anxiety, attentional issues, and memory loss.
Avoiding the doctor can negatively impact men’s physical health. Many men don’t realize a routine blood panel can also reveal hidden causes of mental health symptoms like depression, anxiety, attentional issues, and memory loss.
Here are 5 things the blood panel at an annual physical can tell you about men’s psychological and cognitive health.
1. High Blood Pressure
Hypertension has long been associated with an increased risk of stroke or heart disease, but that’s not the only downside. High blood pressure also impacts blood flow to the brain, and low blood flow on brain SPECT imaging has been seen with depression, suicide, bipolar disorder, schizophrenia, ADHD, traumatic brain injury, hoarding, murder, substance abuse, seizure activity, and more. In fact, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease, according to neuroimaging research in Nature Communications.
2. Low Testosterone
Men may associate low testosterone levels with sexual dysfunction, such as a dwindling sex drive, problems getting or maintaining an erection, and low semen counts. But the effects of decreased testosterone levels can also impact a man’s mental health. Common symptoms like moodiness, anxiety, depression, and difficulty concentrating may be related to low testosterone.
3. High Blood Sugar Levels
High blood sugar is an indicator of pre-diabetes or diabetes, which is associated with a vast array of physical ailments, including increased risk of stroke, heart disease, vision problems, and numbness or tingling in the hands and feet. Less well-known is the fact that high blood sugar is associated with a smaller hippocampus, an important brain region associated with mood, learning, and memory. Blood sugar issues are linked to symptoms of depression, anxiety, irritability, anger, trouble concentrating, and schizophrenia. And diabetes puts people at greater risk of developing vascular dementia or Alzheimer’s disease, according to research in the journal Diabetes Mellitus.
4. Abnormal thyroid levels
The thyroid gland, which is located in the lower neck, plays an important role in keeping the body and brain healthy. When thyroid levels are abnormal, it can have a major impact on physical health, including fatigue and weight gain (hypothyroidism, or underactive thyroid) or faster heartbeat and weight loss (hyperthyroidism, or overactive thyroid). Imbalanced thyroid levels also contribute to psychiatric and cognitive symptoms. For example, hypothyroidism has been linked to depression, difficulty concentrating, attentional problems, psychosis, and memory problems. Hyperthyroidism is associated with anxiety, irritability, racing thoughts, mania, psychosis, and more.
5. High C-Reactive Protein Levels
Elevated levels of C-reactive protein (CRP) in the blood are an indicator of chronic inflammation, which is associated with a wide range of physical illnesses, such as heart disease, arthritis, gastrointestinal disorders, persistent pain, and cancer. What men may not realize is that scientific research points to a link between systemic inflammation a host of psychiatric and neurological issues, including depression, obsessive compulsive disorder (OCD), bipolar disorder, schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease. Research has also found a connection between elevated inflammation and suicidal behavior.
Treating Men’s Physical Health Issues for Better Mental Health
Getting a comprehensive blood panel at an annual physical isn’t just good for your physical health, it can also be beneficial for a man’s mental well-being. That’s provided you see a doctor who has a deep understanding of the links between bloodwork results and psychiatric and cognitive issues. Unfortunately, many traditional doctors and primary care physicians aren’t aware of the connection between biology and psychology. That’s where integrative medicine comes in.
Integrative medicine physicians, also known as functional medicine doctors or integrative psychiatrists, can be especially helpful in finding the biological root causes of psychiatric symptoms or cognitive problems. These highly trained healthcare providers are well-versed in knowing which diagnostic blood tests are the most valuable to order, and they are skilled in using the most effective and least toxic treatments. Addressing any biological contributors to psychiatric and neurological disorders can provide powerful help for a man’s mind, moods, and memory.
At Amen Clinics, we’re here for you. Our integrative psychiatrists and functional medicine doctors can partner with men to optimize your physical health, mental health, and brain health. 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 888-288-9834or 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.
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.
Lack of sleep: A night of staring at the ceiling can make you wake up feeling angry, irritable, sad, or stressed the next day; lower your ability to concentrate; and impair your judgment. For example, research shows that teenagers who on average get an hour less sleep at night were 38% more likely to feel sad and hopeless, 42% more likely to consider suicide, 58% more likely to attempt suicide, and 23% more likely to engage in substance abuse.
Not-so-sweet treats: Giving in to cravings for sugar or refined carbs causes blood sugar levels to spike and, subsequently, causes them to crash. This rollercoaster effect can impact your moods and mental wellbeing. Research shows that high-sugar diets and blood sugar issues are associated with anxiety, depression, irritability, anger, and trouble concentrating.
Alcohol:Alcohol lowers activity in the prefrontal cortex, which increases impulsivity, making you more likely to get caught up in a nasty Twitter debate, ignore your significant other while you continue doomscrolling, or to stay up until the wee hours of the morning even though you have a big presentation due at work the next day.
Marijuana: Research shows marijuana impairs short-term memory, contributes to learning and attention problems, reduces focus and coordination, and increases the risk for psychosis. In fact, a 2019 study in The Lancet Psychiatry found that potent cannabis may be associated with 10% of new cases of psychosis. That can make doomscrolling even more frightening.
Relationship problems: For every person who is addicted to doomscrolling and blurting out all the scary info they discover, there is likely a significant other who doesn’t want to hear it. Or your dysfunctional love affair with your devices may be keeping you from paying attention to your spouse or partner and causing marital conflict.
6 STEPS TO STOP DOOMSCROLLING
If you want to kick your doomscrolling habit, follow these steps.
Set time limits for scrolling. No more than 15 minutes at any one time.
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.
Go on an intermittent information fast. Mentally unplug from your news sources on a regular basis.
If you’re tempted to send a snarky reply to a post, say “STOP” and count to 10 before hitting the send button.
Set up blocks and filters on your devices. If certain news sites or social media sites are particularly distressing, block them.
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. It’s 3 o’clock in the afternoon and all of a sudden, you get hit hard with a craving. You want—no, you need—a sugar fix (chocolate, cookies, cake, you name it, you’ve got to have it! You don’t want to give in to the craving, but the memories of the sweet taste try to hijack your brain, and dopamine, the pleasure and motivation brain chemical, pushes on an area of your brain that drives you to the kitchen cabinet where your sugar stash is stored.
The cravings win again.
If you have a sweet tooth and haven’t been able to conquer your cravings, you’re not alone. One patient at Amen Clinics, the global leader in brain health, said she would rather get Alzheimer’s disease than give up sugar! Why are sugar cravings so powerful? The neuropsychiatrists at Amen Clinics say the answer lies in the brain.
Why are sugar cravings so powerful? The neuropsychiatrists at Amen Clinics say the answer lies in the brain.
Dopamine: Consuming sugar triggers the release of the neurotransmitter dopamine, which is involved in motivation and salience.
Nucleus accumbens: The pleasure and motivation center of the brain, the nucleus accumbens is located within the basal ganglia. The nucleus accumbens provides the passion and motivation that is one of the main drivers of behavior. Think of the nucleus accumbens as a pleasure button. With every bite of the sweet stuff, the button is pressed. And the same way it can happen with cocaine or other addictive substances, if the pleasure button is overused, it gets worn out and you need more to make you get the same sweet satisfaction.
Deep limbic system: The emotional centers of the brain also play a role in sugar cravings. The memories you have that are associated with, for example, ice cream—birthday celebrations and other happy moments—cause you to seek to repeat this experience. It’s as if the ice cream will help you recapture that wonderful moment in your life.
Prefrontal cortex (PFC): The PFC, which is involved in self-control, impulse control, and judgment, is the brain’s brake. It reminds you that eating ice cream doesn’t fit in your goals and that you’ll feel bad after you eat it.
When cravings hit, there’s a sort of tug of war that happens inside your brain. The pleasure centers, emotional centers, and the neurotransmitter dopamine compel you to head to the freezer for the ice cream. Meanwhile, the PFC tries to put on the brakes.
Which part of your brain do you listen to? It depends.
In a healthy brain, a strong PFC provides good judgment and emotional control so you can say no to the ice cream. When the PFC is underactive, however, the pleasure and emotional centers can hijack the brain and take control. When this happens, you cave to the sugar cravings again… and again… and again.
Even if your brain’s pleasure centers and emotional centers have wrestled control from your prefrontal cortex, you can learn to strengthen your PFC and train your brain so you can overcome sugar cravings. Here’s how.
Even if your brain’s pleasure centers and emotional centers have wrestled control from your prefrontal cortex, you can learn to strengthen your PFC and train your brain so you can overcome sugar cravings.
Low blood sugar levels are associated with overall lower brain activity, including lower activity in the PFC, the brain’s brake. Low brain activity here means more cravings and more bad decisions. Research in the Journal of Personality and Social Psychology shows that self-control failures are more likely to occur when blood sugar levels are low. What causes blood sugar levels to drop? Drinking alcohol, sugary snacks, sweetened beverages, and other high-glycemic foods (think rice, pasta, and cereal). Stabilizing blood sugar levels throughout the day improves self-control. Here are simple tips to help you do it.
Eat protein and healthy fats at every meal.
Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings.
Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a few squares of sugar-free dark chocolate can help you kick the habit.
Try nutritional supplements, such as chromium and alpha-lipoic acid. They have very good scientific evidence that they help balance blood sugar levels.
2. Eliminate artificial sweeteners.
If you really want to decrease your cravings, you need to get rid of artificial sweeteners. You may think of these sweeteners as “free” because they have no calories, but they are up to 600 times sweeter than sugar, which may activate the appetite centers of the brain making you crave even more sugar. If you can learn to go without any sweeteners, your brain will stop craving the sweetness. If you must, replace the artificial stuff with natural sweeteners like stevia or erythritol.
3. Manage your stress.
Anything stressful can trigger certain hormones that activate your cravings, making you believe that you need the ice cream, cake, or licorice. Meditation and hypnosis are powerful stress-management practices that can boost blood flow to the PFC to help rebalance your brain circuitry.
4. Outsmart sneaky cravings triggers.
Nearly everywhere you go, someone is trying to entice you to eat something sweet. Think of the candy displays near the checkout counter at the grocery store, which is intentionally designed to tempt you to make an impulse buy. To control your cravings, you have to control your triggers. Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. For example, choose the grocery store aisle that has the display of razors and batteries instead of the candy.
5. Find out about hidden food allergies.
Hidden food allergies and food sensitivities can trigger cravings and make you fall back into old habits. For example, did you know that gluten and milk allergies can decrease blood flow to the brain and decrease your judgment? In addition, food allergies can cause concentration problems and anxiety, which can increase cravings. To find out if you have any food sensitivities, try an elimination diet. Stop eating corn, soy, dairy, gluten, artificial sweeteners, and food colorings for 3 weeks then introduce them back into your diet one at a time and see if you have any reactions.
6. Practice willpower.
Willpower is like a muscle. The more you use it, the stronger it gets. Practice saying no to the things that do not serve you and over time, you will find it easier to do.
7. Get moving.
Physical exercise can cut cravings. A 2012 study in the journal Appetite showed that taking a brisk 15-minute walk decreased cravings for chocolate. Not only that, it also fended off the cravings for an additional 10 minutes following the walk. Because cravings typically only last about 10 minutes, a brief bout of exercise may be all it takes to distract you from the sweets you crave.
8. Make sleep a priority.
Multiple studies, including a 2013 study in Nature Communications, show that lack of sleep increases cravings. “It’s important to get at least 7 hours of sleep each night to help battle cravings. Creating a healthy bedtime routine that promotes relaxation can help,” says Shane Creado, MD, a psychiatrist and sleep medicine specialist at Amen Clinics Chicago and the host of the Overcoming Insomnia online course.
9. Try nutritional supplements to curb cravings.
N-acetylcysteine, alpha-lipoic acid, chromium, dl-phenylalanine, and l-glutamine are 5 natural supplements with scientific evidence showing that they can help take the edge off cravings.
10. Avoid hidden sugars.
Even if you’re no longer adding sugar to the foods you eat and have kicked your cookie habit, you may still be consuming sugars without realizing it. Many so-called health foods contain hidden sugars. For example, many salad dressings, milk alternatives, and pre-made smoothies are loaded with sweeteners. You need to become a pro at reading food labels to root out sneaky sugars.
11. Treat underlying mental health conditions.
Craving sugar, sweets, and refined carbs have been associated with anxiety, depression, ADD/ADHD, schizophrenia, and other psychiatric issues. A number of studies, including a 2019 review in the journal Antioxidants, have found a link between high-sugar consumption and depression. And according to 2016 research in the journal Appetite, a diet containing more high-glycemic foods was associated with a higher incidence of depression and fatigue. In addition, when you’re feeling anxious or stressed, you’re more likely to crave sugar. ADD/ADHD has been associated with dopamine deficiency, which can cause people with this condition to seek out activities and foods—such as sugar—that stimulate dopamine. Addressing these conditions can help you conquer sugar cravings for good.
Anxiety, depression, ADD/ADHD, 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.
Are you addicted to sugar but don’t realize it?
Millions of Americans who are trying to limit sugar intake are inadvertently
consuming more of the sweet stuff than they realize. And it’s contributing to
heightened anxiety, depression, and stress—none of which you need right now.
On a recent episode of The Brain Warrior’s Way podcast with hosts Daniel G. Amen, MD, and Tana Amen, BSN/RN, the pair tackled sugar addiction among other topics with Dr. Uma Naidoo. A board-certified psychiatrist and professional chef, Dr. Naidoo is the Director of Nutritional and Lifestyle Psychiatry at the Massachusetts General Hospital and the author of This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods, that we’re going to talk about, That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.
In the episode, Dr. Naidoo shares the story of one of her patients who was a highly successful executive who developed severe anxiety and panic attacks about 18 months after starting a new high-level position. In trying to root out why this man had started developing these issues so late in life, she asked him about his diet.
It turned out that after starting his new job, he began
eating a lot of processed food and a lot of fast foods. “People don’t know that
fast foods—even French fries—have sugar in them,” Dr. Naidoo says. “A lot of
research has gone into making them delectable and delicious and wanting you to
eat more. So we are actually consuming sugar when we don’t even know it.”
WHY SUGAR IS SO ADDICTIVE IN THE BRAIN
Sugar acts like a drug in the brain. When you consume it, it boosts the feel-good neurotransmitter serotonin in the brain and causes your blood sugar to spike, which makes you feel good…temporarily. But then your blood sugar levels crash, impacting your moods and sense of wellbeing. Over time, high-sugar diets increase inflammation, cause insomnia and fatigue, trigger cravings, lead to erratic brain cell firing that has been implicated in aggression, and alter memory and learning. Ouch!
The evils of sugar may come as no surprise to you. And you may be making a conscious effort to eat a brain healthy low-sugar diet. Unfortunately, many “healthy” foods are actually filled with hidden sugars that fuel your addiction and keep you feeling stressed, depressed, and anxious. Here are 10 common culprits to avoid.
10 “HEALTHY” FOODS WITH HIDDEN SUGARS
Flavored Greek yogurt:
Filled with protein and live culture probiotics, Greek yogurt sounds like a winner. But some flavored varieties also come with a heaping serving of sugar—12 grams for some flavors.
Pre-made protein smoothies:
A protein smoothie can be a great way to start the day, unless you’re consuming some store-bought varieties. One brand touted that it had 120% the protein in other varieties, but it neglected to promote that it was also packed with 44 grams of sugar—32 grams of added sugars—in a single serving.
Nut butter:
Almond butter, cashew butter, and other nut butter can be a good source of protein and fat. But be sure to read the nutrition labels. Some brands sneak sugar into their product to amp up the bliss point.
Instant oatmeal:
Packed with fiber and loaded with vitamins and minerals, slow-cooking oatmeal is associated with numerous health benefits. Instant oats, however, are highly processed and rank much higher on the glycemic index, indicating that they spike blood sugar. Popular instant oatmeal flavors like maple and brown sugar can have about 12 grams of added sugars.
Milk alternatives:
Milk is converted to galactose and glucose, which raises blood sugar levels and can lead to inflammation, diabetes, and obesity. And a milk protein called casein is an excitotoxin that can lead to brain inflammation and neurodegenerative diseases. Going dairy-free can be beneficial for brain health and overall well-being, but some milk alternatives are flavored—think vanilla, chocolate, or pumpkin spice—and have about 13 grams of sugar per serving.
Flavored bottled water:
Water is essential for good brain health. Your brain is comprised of 80% water and being even mildly dehydrated can make you feel more anxious, tense, depressed, or angry and can also sap your energy levels and reduce concentration. One popular flavored water brand contains 27 grams of sugar in a single serving.
Gummy vitamins:
It’s a good idea to take nutritional supplements to make sure you’re getting all the vitamins and minerals your brain and body need. Be aware that when you gobble up gummy vitamins, you’re likely also getting a dose of sugar with those nutrients.
Bottled green tea:
Green tea is loaded with antioxidants, as well as a compound called l-theanine, which has been found to inhibit excessive overfiring in the brain to produce a feeling of calmness. That’s great, just skip the brands that infuse good-for-you green tea with over 20 grams of sugar.
Salad dressing:
Eating more greens and veggies provides your brain with a variety of nutrients and antioxidants. Dousing salads with sugar-laden store-bought dressings, however, can turn your healthy meal into one that has more sugar than you realized.
Protein powder:
You may think that making a protein smoothie at home is the best way to control what you put into it. Be sure to check the ingredients of your protein powder since many of them sneak sugar into the mix to enhance the flavor. Adding fruit—think blueberries, raspberries, or strawberries—should be all the natural sugar your smoothie requires.
Anxiety, depression, ADD/ADHD, 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, and we offer nutritional psychiatry as part of our comprehensive evaluations and treatment plans. 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.
