Omega-3 fatty acids are some of the most widely known and well-researched nutraceuticals on the market. There are good reasons why. Omega-3s are critically important to overall health and well-being. Scientific evidence shows they can improve brain function, memory, blood flow, and mood. Omega-3s can also reduce brain shrinkage from aging and inflammation. What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both.
But what’s the difference between EPA and DHA?
What many people don’t know is that there are 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You need both.
EPA is an omega-3 fatty acid that is known primarily for its anti-inflammatory effects, which can have many benefits for the brain and body. A 2019 meta-analysis in the Journal of the American Heart Association points to supplementation with omega-3 EPA and DHA as protective for heart health. A 2021 systematic review and meta-analysis in The Lancet found that supplementation with EPA alone provided a greater reduction of risk compared with a combination of EPA and DHA. Other research from 2021 found that treatment with both EPA and DHA led to greater improvement in cognitive function in people with heart disease.
WHAT IS DHA?
DHA is an omega-3 fatty acid that is a vital component of cell membranes and an important building block in the brain. Critical for healthy brain development in the womb and in newborns, DHA continues to play a critical role in maintaining brain function throughout the lifespan. This important substance promotes fluidity of brain cell membranes, and it could influence the way we think and feel. DHA is so important to brain function, that some experts call it “brain food.”
A 2017 review paper points to many benefits of oral supplementation with DHA, including enhanced neurogenesis and improved memory. The paper also analyzed animal studies showing that rats that were DHA deficient had symptoms of depression, anxiety, and memory problems.
DO YOU HAVE LOW LEVELS OF OMEGA-3 EPA AND DHA?
Unfortunately, most Americans are low in omega-3 fatty acids. In 2016, Amen Clinics tested the omega-3 fatty acids levels of 50 consecutive patients who were not taking fish oil (the most commonly used source of EPA and DHA) and found that 49 had suboptimal levels.
Having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. It’s also one of the leading preventable causes of death, according to researchers at the Harvard School of Public Health. Low levels of EPA and DHA are also linked to:
In another study at Amen Clinics, the research team correlated the brain SPECT imaging scans of 130 patients with their EPA and DHA levels. SPECT is an imaging technology that measures blood flow and activity in the brain. The scans found that individuals with the lowest levels of EPA and DHA had lower blood flow in the brain, including in regions involved in memory. On SPECT, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease. On cognitive testing, low omega-3 levels also correlated with lower mood scores.
How can you test your omega-3 level? The Omega-3 Index is a test that involves a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in red blood cells. This directly reflects the levels of EPA and DHA in the brain.
HOW TO GET ADEQUATE OMEGA-3 EPA AND DHA
The human body has a very limited capacity to produce EPA and DHA, so you must get these substances from foods or supplements. Unfortunately, the Standard American Diet (SAD) provides a far greater abundance of omega-6 fatty acids and a scarcity of omega-3s. Some research suggests that the ratio of omega-6 to omega-3 has skyrocketed from 1:1 during evolutionary times to a whopping 20:1, or even higher, today. Consuming too many omega-6s has been associated with inflammation, obesity, and other health issues.
The best dietary sources of omega-3 EPA and DHA are cold-water fish, such as salmon, sardines, or herring. However, some fish are high in mercury and other toxins. Because of this, highly concentrated, high-quality fish oil supplements are a healthy alternative to getting the omega-3 EPA and DHA needed. Look for products that provide 1,000-3,000 mg of EPA and DHA.
CAN VEGETARIANS AND VEGANS GET ENOUGH OMEGA-3 EPA AND DHA?
For vegetarians and vegans, it can be an even greater challenge to get enough omega-3 fatty acids through diet. Plants make a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which is found in foods like flaxseeds, walnuts, and chia seeds. The human body can convert ALA into EPA and DHA, but it isn’t very efficient.
As far as supplements go, compared to fish oil-based omega-3 products, most vegan omega-3 fatty acid products on the market have very low levels of omega-3 DHA and virtually no omega-3 EPA. BrainMD recently introduced Vegan Omega-3 Power, a formula that supplies clinically effective doses of EPA and DHA.
BENEFITS OF SUPPLEMENTATION WITH OMEGA-3 EPA AND DHA
Decades of scientific evidence reveal that supplementation with omega-3 fatty acids EPA and DHA offers a wealth of benefits. For example, a 20-year study with over 3,000 participants found that individuals—especially women—with the greatest intake of EPA and DHA were less likely to experience depression symptoms.
Research shows that other benefits associated with omega-3 EPA and DHA include increased attention in people with ADD/ADHD. A study in Archives of General Psychiatry showed a reduced risk for psychosis. They can also be helpful for children with behavioral problems. At Amen Clinics, when a group of retired football players were treated with highly concentrated fish oil supplements, many of them were able to decrease or completely eliminate their pain medications.
Mood, memory, ADD/ADHD, and other mental health and brain health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. A large 2021 study in The Lancet found that 34% of people who tested positive for COVID-19 experienced psychiatric or neurologic issues within the first 6 months of being diagnosed. Anxiety disorders ranked highest among the mental health conditions, affecting 17% of those infected. Another study published in 2021 in the Journal of Neurology, Neurosurgery & Psychiatry confirms that people who have tested positive for COVID are at a slightly higher risk for anxiety and depression compared with people who have never had the infection.
The emerging research shows that you don’t have to be hospitalized or have a severe case to feel the mental health effects. Even people with mild cases of COVID-19 may develop anxiousness or panic attacks or may experience a worsening of anxiety symptoms. Experts point to several potential causes for the symptoms of long COVID, including inflammation and vagus nerve dysfunction.
Experts point to several potential causes for the symptoms of long COVID, including inflammation and vagus nerve dysfunction.
What is the vagus nerve? The body’s lengthiest cranial nerve, the vagus nerve stretches all the way from the brain to the large intestine. The word “vagus” means “to wander” in Latin, and this nerve essentially wanders throughout the body, connecting the brain, heart, lungs, gut, and intestines. It plays a role in a variety of involuntary bodily functions, including heart rate, perspiration, and getting food from the mouth into the stomach.
The vagus nerve is involved in both the sympathetic (fight or flight) nervous system and the parasympathetic (rest and digest) nervous system. It activates the sympathetic nervous system when you’re in a dangerous or stressful situation and then switches back to the parasympathetic nervous system when the threat is gone. When vagal tone—how well your vagus nerve communicates with all these various organs—is healthy, your body is able to downshift back into relaxation mode more quickly. In some people, this important nerve can get stuck in fight-or-flight mode, ramping up feelings of nervousness and anxiousness
Emerging research points to a link between long COVID symptoms—such as tachycardia (fast heart rate), dysphonia (difficulty speaking), and dysphagia (difficulty swallowing)—and vagus nerve dysfunction. One study used ultrasound to examine the vagus nerve in patients with long COVID and found changes, such as nerve thickening as well as signs associated with inflammation. Additional research suggests vagus nerve stimulation may have therapeutic benefits for those suffering from long COVID.
NATURAL WAYS TO STIMULATE THE VAGUS NERVE AND CALM ANXIETY
Here are 12 natural ways to stimulate the vagus nerve and elicit a relaxation response.
1. Get vocal.
The vocal cords located at the back of the throat are connected to the vagus nerve. Gargling, singing loudly, humming, or chanting activates the nerve and improves vagal tone. A 2019 study in BMJ Open found that singing significantly reduced anxiety over a 6-month period.
2. Go for a foot massage.
Reflexology is a method of massage that when used on the feet activates the vagus nerve, decreases sympathetic response, and lowers blood pressure, according to findings in a study in Alternative Therapies in Health and Medicine.
3. Try cold exposure.
Research shows that cold water immersion triggers vagus nerve activity that is associated with a decrease in heart rate. Take a cold shower, go outdoors on a frosty day, or simply immerse the top half of your face—down to your cheeks—in cold water to elicit the response. As an added bonus, research shows that cold water also reduces inflammation.
4. Use your mind to warm your hands.
Using metal imagery to warm your hands counteracts the stress response and increases parasympathetic tone and relaxation. A number of studies report lowered blood pressure with hand-warming, including one study from Korea, in which a significant decline in the systolic and diastolic blood pressure was observed in the treatment group.
5. Watch what you eat.
High-fat and high-carbohydrate diets have been found to impair vagus nerve signaling, according to a 2021 study in Scientific Reports. Conversely, consuming fiber-rich foods—such as oatmeal, broccoli, or chia seeds—improves vagal tone for better signaling.
6. Enjoy a belly laugh.
Letting out a good chuckle can stimulate the vagus nerve and promote relaxation in response to stress. One 2018 study in BioPsychoSocial Medicine suggests that simply hearing laughter can increase a parasympathetic response.
7. Meditate.
Decades of research show that this ancient practice stimulates the vagus nerve, decreases the sympathetic fight-or-flight response, promotes relaxation, and calms anxiety.
8. Get active.
Physical exercise promotes vagus nerve stimulation while lowering the stress responses associated with the sympathetic nervous system.
9. Blow on your thumb.
This may sound weird, but it works. Put your thumb in your mouth and blow on it, but don’t let the air escape. This odd trick activates the vagus nerve.
10. Breathe deeply.
Scientific findings indicate that slow diaphragmatic breathing activates the vagus nerve and reduces the stress response. It can also help break a panic attack quickly. To do it, lie on your back and place a small book on your belly. When you breathe in, make the book go up, and when you breathe out, make the book go down. Shifting the center of breathing lower in your body will help you feel more relaxed and in better control of yourself.
11. Listen to calming music.
Music creates vibrations that can impact the vagus nerve, according to scientific studies. Listening to relaxing music can trigger a parasympathetic response that reduces anxiousness.
12. Smell the lavender.
Aromatherapy activates the parasympathetic nervous system, according to research. Specifically, the scent of lavender was found to soothe anxiety in a 2017 study.
OTHER NATURAL WAYS TO SOOTHE COVID-RELATED ANXIETY
Natural supplements that can help promote relaxation and calm an anxious mind include:
GABA: Low levels of GABA (gamma-aminobutyric acid) have been found in many psychiatric disorders, including anxiety. GABA is an amino acid that has a calming effect for people who struggle with anxiety or stressful thoughts. It promotes relaxation.
Magnesium: In the brain, magnesium helps activate GABA receptors, which can help calm the brain and reduce anxious thoughts.
Probiotics: A healthy gut is critical for a healthy and calm mind.
Omega-3 fatty acids:Research shows that omega-3s may help reduce anxiety.
L-theanine: Found in green tea, l-theanine inhibits the excessive firing of neurons, which results in a feeling of calmness and more self-control.
Anxiety, long COVID, 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. While there is more awareness than ever before about post-traumatic stress disorder (PTSD), mental health professionals and researchers are still discovering its long-term effects on the brain and body. In 2010, researchers began taking note of a greater risk of dementia in war veterans with PTSD when a study showed they had double the risk than veterans without PTSD. Today, researchers are seeing the correlation between PTSD and dementia, even in the general population. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible.
People with PTSD face a 61% higher risk of dementia. The connection between dementia and PTSD serves to underscore the importance of recognizing PTSD and getting proper treatment as early as possible.
Approximately 3.5% of U.S. adults suffer from PTSD, and an estimated 1 in 11 will be diagnosed with the condition at some point during their lifetime. Although most people think the condition primarily affects military veterans or first responders, it can affect virtually anyone—any nationality, occupation, or ethnicity—adult or child.
There are two types of diagnoses given to people based on symptoms that stem from significant emotional and/or physical trauma: PTSD and complex PTSD (CPTSD).
PTSD may develop after a single traumatic event that is life-threatening (even if it is just perceived to be) in the person who experiences it. Most of us are familiar with these traumatic events;
Military combat
Being in a destructive natural disaster
Sexual assault
Being held at gunpoint during a robbery
However, what has received more attention in recent years is Complex PTSD. It evolves from prolonged trauma that goes on for months or years and from which rescue or escape seems impossible. Examples of CPTSD are childhood sexual, emotional, and physical abuse, as well as neglect, and related maltreatment.
Symptoms of PTSD include the following:
Recurrent and upsetting thoughts of a past traumatic event (being molested, accident, fire, etc.)
A sense of panic or fear of events that resemble an upsetting past event
Efforts spent avoiding thoughts or feelings associated with a past trauma
Persistent avoidance of activities/situations which cause remembrance of upsetting event
Inability to recall an important aspect of a past upsetting event
Marked decreased interest in important activities
Feeling detached or distant from others
Feeling numb or restricted in your feelings
Feeling that your future is shortened
Quick startle
Feeling like you’re always watching for bad things to happen
Marked physical response to events that remind you of a past upsetting event, i.e., sweating when getting in a car if you had been in a car accident
If you identify with 4 or more of them, it’s a good idea to get a consultation with a mental health professional. Sufferers of PTSD are more likely to engage in self-destructive behavior such as drinking too much or driving too fast. They are also more vulnerable to suicidal thoughts and behaviors.
PTSD AND DEMENTIA: WHAT THE RESEARCH SHOWS
A fascinating study published in January 2020 in the American Journal of Geriatric Psychiatry revealed a bidirectional relationship between PTSD and dementia. It reviewed 25 articles and found that PTSD in mid-life increased the risk for late-life dementia. Similarly, it found that having Alzheimer’s disease or vascular dementia later in life was associated with a greater risk of delayed development of PTSD or a worsening of symptoms related to the condition.
Additionally, a diverse 2020 meta-analysis published in the British Journal of Psychiatry analyzed findings from 13 studies conducted on 4 continents, including data from nearly 1.7 million people, including war veterans and the general population. It found that PTSD was associated with a significant risk for all-cause dementia. Specifically, the researchers found that people with PTSD faced a 61% higher risk of dementia.
Interestingly, PTSD was higher in the general population compared to veterans. The researchers attributed this discrepancy potentially to greater awareness and treatment for PTSD among war veterans.
The researchers were unclear about how PTSD raises dementia risk. However, they hypothesized that hypervigilance and recurrent re-experiencing of trauma might engage stress-response activity in the brain, and withdrawal from socializing could negatively impact cognition and resilience.
5 STRATEGIES TO HELP HEAL PTSD
These newer studies confirm that PTSD is a strong risk factor for dementia. If you’ve experienced trauma or could identify with more than 4 of the PTSD symptoms above, don’t worry as you can heal and protect your brain. By addressing your PTSD now and adopting a brain healthy lifestyle, you’ll increase the chances of maintaining your memory and cognition as you grow older.
Here are 5 strategies for healing from PTSD and Complex PTSD.
1. EMDR (Eye Movement Desensitization and Reprocessing) Therapy
EMDR therapy is a special psychotherapeutic technique that has been shown in studies to be an effective treatment for people who have been emotionally traumatized. It is believed that traumatic events can prevent the brain from processing information as it normally does, which results in these events getting “stuck” in the brain’s information processing center. EMDR therapy uses eye movements or other alternate hemisphere stimulation to remove the emotional charges of these “stuck” traumatic memories. Researchers believe the therapy activates mechanisms in the brain that help you process memory and distressing emotions.
2. Cognitive Behavioral Therapy
Developed in the 1990s, cognitive behavioral therapy (CBT) can be effective for kids, adolescents, and adults who have experienced trauma. This therapy aims to help trauma survivors overcome anxiety, depression, anger, self-harm, and more. It helps a person change unhelpful patterns of thinking, behavior, and emotions.
3. Meditation
Do not underestimate the healing power of meditation, specifically Loving Kindness Meditation (LKM). Research has shown many benefits from LKM, which focuses on developing feelings of goodwill, kindness, and warmth toward others. Reducing symptoms of PTSD and depression, as well as increasing positive feelings are just some of the many benefits researchers, have noted.
4. Brain-Healthy Habits
Brain-healthy habits mean eliminating lifestyle factors that harm your brain while increasing activities that boost your brain health. For example, drugs, alcohol, brain injuries, obesity, sleep apnea, hypertension, smoking, too much sugar, and unhealthy fats are all examples of what hurts your brain. Eating colorful fruits and vegetables rich in polyphenols and good-for-you fats found in avocados and walnuts helps to protect your brain. Getting regular exercise, keeping stress levels down, enjoying 7-9 hours of sleep a night, and engaging in brain-healthy activities are also all good for your brain.
5. Supplements and Medication
Taking nutritional supplements like fish oil can be beneficial for overall brain health. In some cases, medication may be helpful, especially when used in conjunction with other therapies.
Taking any of these measures to heal from PTSD will not only help protect your memory from decline later in life, but it will also benefit your brain health, your body, and your overall well-being right now.
PTSD, dementia, and memory 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.
Americans are struggling with depression in greater numbers than ever before—roughly one in three of U.S. adults are experiencing depressive symptoms, up nearly three-fold since before the pandemic. If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
If you have been seeking treatment for depression unsuccessfully, it may be time to look at a surprising underlying cause: inflammation.
Most people are aware that chronic inflammation has been linked to a host of serious physical ailments such as heart disease, cancer, arthritis, pain syndromes, and gastrointestinal disorders. However, research is revealing that inflammation might be a contributing factor in a number of mental health disorders, including anxiety and depression.
The word inflammation comes from the Latin word inflammare, which means “to set on fire.” When inflammation is no longer a healthy immune response to an injury or foreign invaders, such as a splinter, virus, or bacterial infection, but instead becomes chronic, it’s like having a steady low-level fire throughout your body causing damage to organs and tissue—and that includes your brain.
In addition to depression, chronic inflammation has been shown to be associated with a wide range of neurological and psychiatric illnesses, such as bipolar disorder, obsessive-compulsive disorder (OCD), schizophrenia, personality disorders, Alzheimer’s disease, and Parkinson’s disease.
WHAT IS CHRONIC INFLAMMATION?
Inflammation plays a critical role in your immune system. When your body detects an injury or invading microbe, your immune system sends out its “first responders” or inflammatory cells and cytokines (substances that stimulate more inflammatory cells). This inflammatory response traps microbial invaders and other offending agents or starts healing injured tissue. Usually, after a few hours or a few days, the immune response downshifts back to neutral, and the inflammation subsides.
In some people, however, the inflammatory response doesn’t turn off—or it mistakes healthy tissue for a foreign invader and begins attacking it (an autoimmune response). This can lead to chronic inflammation.
There are a host of diet and lifestyle factors that can stoke the flames of inflammation. For example, a pro-inflammatory diet with too much sugar, refined carbohydrates, processed foods, too much omega-6 fats and not enough omega-3s, alcohol consumption, artificial sweeteners, fried foods, and chemicals can lead to chronic inflammation. Also, low vitamin D, exposure to environmental toxins, sleeplessness, chronic stress, childhood trauma, obesity, gum disease, prediabetes and diabetes, too much strenuous exercise, and smoking are some additional contributing factors.
THE LINK BETWEEN INFLAMMATION AND DEPRESSION
The link between systemic inflammation and depression is not exactly new.For example, it has been known for quite some time that depression is a side effect of drugs that purposefully increase inflammation, such as vaccinations or interferon that is used to treat hepatitis or certain types of cancer.
Conversely, some anti-inflammatory medications, such as ibuprofen or aspirin, and nutraceuticals, such as omega-3 fatty acids and curcumin, have been found to decrease depression in people who have evidence of persistent inflammation.
That said, in recent years, compelling research is providing more insight into how inflammation interacts with the brain, affecting mood.
Lack of motivation and the inability to feel pleasure often go hand and hand with depression. Those with major depressive disorder may find it hard to feel motivated to do anything at all. Because biomarkers of inflammation are reliably elevated in depressed patients, one study administered inflammatory stimuli in healthy subjects to see how it affected neural activity and dopamine release in the reward-related regions of the brain. The results showed reduced neural activity (low motivation) is associated with inflammatory biomarkers.
Similarly, another study showed an association between inflammation and the activation of parts of the brain that feel social rejection, fear, and threats.
One review study titled “Inflamed Moods: A Review of the Interactions Between Inflammation and Mood Disorders” found that pro-inflammatory cytokines had direct effects on levels of important mood neurotransmitters such as dopamine and serotonin, dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis (typical in major depressive disorder), central nervous system function, impaired neuroplasticity, as well as structural and functional brain changes. Yet, more hopefully, the same review study noted that anti-inflammatory supplements (curcumin and omega-3 fatty acids) showed improved outcomes in mood disorder patients when used as an adjunct to conventional therapy, and it recommended further research.
HOW TO CALM INFLAMMATION AND BOOST MOOD
For many people who are experiencing depression, this link between inflammation and depression offers hope. Taking steps to ensure your body’s inflammation levels are in a healthy range could potentially help your mood. Here are 6 steps you can begin taking today.
1. Take a quality omega-3 supplement.
You can ask to get your omega-3 fatty acid levels checked at your next doctor’s visit with a simple blood test. Most people are deficient. A quality fish oil supplement will usually contain high levels of EPA and DHA. Studies show that having low levels of the omega-3 fatty acids EPA and DHA in your bloodstream is associated with inflammation. Research additionally shows that low levels of EPA and DHA are also linked to depression.
2. Improve your gut health.
Did you know that your gastrointestinal tract is lined with about 100 million neurons? It is, and they are in constant communication with your brain. It’s important to limit foods that disrupt your microbiome and cause inflammation as a result. Abstain from the inflammatory foods mentioned above and eat more fermented foods, which help to improve gut health and quell inflammation, as well as prebiotic foods (the foods that feed healthy gut microflora) such as garlic, leeks, onions, asparagus, bananas, and barley. Enjoy a diet filled with colorful organic fresh fruits (especially berries) and vegetables, lean antibiotic-free, grass-fed meats, healthy fats (from fish, avocado, nuts, and seeds), and low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
3. Reduce stress with relaxation.
Chronic stress causes inflammation in the body. Exercise, yoga, diaphragmatic breathing, hypnosis, and meditation have all been shown to reduce stress levels. Find something you enjoy and will do regularly to help you relax.
4. Practice good dental hygiene.
Surprisingly, gum or periodontal disease, an inflammatory condition, is linked to depression, according to research. Be sure you are brushing twice a day, flossing, and seeing the dentist for cleanings twice a year.
5. Get quality sleep.
Insomnia is linked to higher inflammation levels. Do everything you can to ensure you get 7-9 hours of quality sleep each night. Turn digital devices off an hour before bedtime, limit caffeine and alcohol intake (which can disrupt sleep), and have a calming routine before bed.
6. Reduce exposure to environmental toxins.
Environmental toxins are linked to inflammation. Avoid artificial sweeteners, dyes, and produce grown with pesticides. Use household cleaners that have fewer chemicals. Switch to personal care products without harsh chemicals, and that includes makeup!
Taking even a few of these steps can go a long way in calming the low-burning flame of inflammation, helping you to feel better mentally and emotionally.
Depression and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here. Are you a few months post-COVID-19 infection, but you can’t seem to shake your low mood? Are you struggling with anxious thoughts and/or having trouble sleeping too much or too little? These are a few of the hallmark symptoms of depression. Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.
Research is showing a significant number of COVID-19 patients are having depressive symptoms months post-infection—and they may be a result of how the coronavirus interacts with the brain.
It’s understandable that COVID-19 patients may experience lingering depression following infection, especially if their case was severe or required hospitalization. Depression and/or anxiety could result from the unique circumstances surrounding having COVID-19, such as prolonged isolation, the trauma of hospitalization, stigma from having contracted the illness, and possible employment loss and financial burdens.
Yet, surprisingly, a significant number of people—even those who had mild or moderate cases—are experiencing ongoing depressive symptoms, anxious feelings, and even post-traumatic stress disorder (PTSD) several months out from initial infection. Indeed, depression and anxiety are among a number of symptoms reported in cases of long COVID, when patients continue to be affected by the virus months after initial infection.
POST-COVID DEPRESSION RESEARCH
Researchers began taking note of post-COVID depression in 2020. A July 2020 study published online in Brain Behavioral Immunology examined the mental health of hundreds of patients post-COVID. It found that 31% of patients self-rated in the psychopathological range for depression, and 42 % for anxiety—in addition to significant numbers also rating for PTSD, obsessive-compulsive disorder (OCD) symptoms, and insomnia. Curiously, there was one commonality to most all of the cases: systemic inflammation. Specifically, the study notes that “baseline systemic immune-inflammation index (SII), which reflects the immune response and systemic inflammation were positively associated with scores of depression and anxiety at follow-up.”
In March of 2021, another larger study published in JAMA Network Open surveyed more than 3900 individuals with prior COVID-19 illness between May 2020 and January 2021. It found that 52.4% of participants met the criteria for symptoms of major depressive disorder about 3 months post-COVID.
Among the most recent research, a December 2021 review analyzed research from 8 different studies on post-COVID depression and found that patients less severely affected by COVID experienced more depression later. In one study from the review, patients mildly affected by COVID-19 reported a greater frequency of depressive symptoms than patients critically affected (22% vs 10%) 13 weeks after onset of symptoms. The study also recognized the role inflammation may play in post-COVID depression, noting that some of its reviewed research showed that COVID-19 induces a hyperinflammatory state, which may cause persistent low-grade inflammation.
A link between inflammation and depression has already been well established, although it is not fully understood. Research has found that pro-inflammatory cytokines affect levels of serotonin (the key hormone that stabilizes our mood, feelings of well-being, and happiness), dysfunction of the hypothalamic-pituitary–adrenal axis (which often occurs with depression), self-regulation, the central nervous system, neuroplasticity, and brain function. In addition to inflammation, COVID-19 affects the brain in other ways that can influence mood.
MOOD AND OVERACTIVITY IN THE LIMBIC SYSTEM
The brain SPECT imaging work at Amen Clinics shows how COVID-19 can negatively impact the brain. SPECT is a well-studied brain imaging technology that measures blood flow and activity in the brain. SPECT scans of patients at Amen Clinics taken before being infected with COVID-19 and then again months after testing positive for the virus reveal a dramatic increase in activity in the brain’s limbic system or emotional centers. Overactivity in this area is associated with a greater risk of depression, as well as anxiety, OCD, and PTSD.
The activity observed in the limbic system appears to align with theories about how the coronavirus may interact with the brain and nervous system. Because most all coronaviruses affect the nose, neuroscientists believe they may reach the brain by efficiently traveling up the olfactory nerve. One study suggests that mood, anxiety, and olfactory dysfunction in COVID‐19 patients may indicate evidence of central nervous system involvement. It has been theorized that the olfactory nerve or other cranial nerves, may be the virus’ springboard to the brain’s limbic system, which as we now know, is the brain’s emotional center from which depression and anxiety disorders may spring.
Research is continuing and more understanding of how COVID-19 interacts with the brain and the nervous system will be revealed. In the meantime, there’s hope for long COVID patients, experiencing depression and anxiety. Here are 5 things you can do to calm limbic activity, quell inflammation, and help you feel better.
5 WAYS TO COMBAT DEPRESSION POST-COVID
1. Consider nutritional supplements.
Consider taking calming and anti-inflammatory nutraceuticals such as high-absorption curcumin, GABA, theanine, vitamin D, vitamin C in higher doses, quercetin, zinc, magnesium, and omega-3s. Low-dose aspirin may help quell inflammation too, but be sure to discuss it and any supplement regimen with your healthcare provider first!
2. Engage in movement or physical exercise.
When you are feeling depressed, exercise may seem like a tall order. Any kind of movement is good for calming your brain and boosting your mental well-being. Start by simply walking around your home and/or doing some simple stretches. If you can work up to some physical exercise, even better. Research shows that physical exercise can be as effective as an antidepressant!
3. Cultivate calming practices and get restful sleep.
Diaphragmatic breathing, meditation, infrared sauna therapy, hypnosis, and hyperbaric oxygen therapy are all great ways to calm the limbic system. If you’re having trouble sleeping, turn off your digital at least an hour before bedtime, since they stimulate the brain. Try reading a paper book instead.
4. Eat a clean, healthy diet.
Avoid caffeine, excessive alcohol, sugar, and inflammatory foods. Instead, eat a clean and healthy diet, filled with colorful anti-inflammatory fruits and vegetables, healthy fats, and lean proteins. Organic berries, leafy greens, avocado, nuts and seeds, and fatty fish are all great choices. Choose low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
5. Kill the Automatic Negative Thoughts (ANTs).
In order to reduce depression, anxiety, and negative thinking, you need to work on disciplining your mind to get rid of the ANTs. Our thoughts tell us things that are not true, a lot. Don’t believe them! Learn to replace stressful thoughts with more constructive, calming ones.
If you are a COVID long-hauler experiencing depressive symptoms, practicing any of these tips will help you to move in a more positive direction.
Post-COVID 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. Feeling more depressed and anxious these days? Join the club. The numbers of people feeling blue and nervous are skyrocketing. In fact, research shows that from August 2020 to February 2021, the percentage of American adults reporting symptoms of major depressive disorder or an anxiety disorder jumped from 36.4% to 41.5%. For most people, it’s a double whammy as anxiety and depression occur together 75% of the time, according to brain SPECT imaging findings at Amen Clinics.
Anxiety and depression occur together 75% of the time, according to brain SPECT imaging findings at Amen Clinics.
To overcome low moods and anxiousness, many people turn to antidepressants or anti-anxiety pills, or both. But prescription medications aren’t the only way to decrease depression and anxiety. Here are 10 science-backed natural solutions that can boost moods and calm anxiety.
10 NATURAL WAYS TO HELP ANXIETY AND DEPRESSION
1. Eat more veggies and fruits.
Mom was right when she told you to eat your veggies. A 2020 systematic review concluded that higher consumption of fruits and vegetables is associated with greater overall mental health, including improvements in both depression and anxiety.
2. Eliminate processed and artificial foods.
You have to eat right to feel right. This means ditching unhealthy, fake foods that drive depression and anxiety. A 2019 French study found that as consumption of ultra-processed foods go up, so does depression. Research in Nutritional Neuroscience suggests there is a link between the artificial sweetener aspartame and several neurophysiological symptoms, including anxiety and depression.
3. Say “om.”
A Johns Hopkins review of existing scientific research shows that meditating for 30 minutes a day has beneficial effects on symptoms of both anxiety and depression.
4. Practice prayer.
Prayer can have a powerful and long-lasting effect on depression and anxiety. According to a 2012 study, depressed and anxious people who participated in an intervention involving 1-hour prayer sessions for 6 weeks saw a significant reduction in their symptoms as well as an increase in optimism. Even more promising, the positive improvements were maintained a year after the completion of the prayer intervention.
5. Breathe.
You may be aware that deep breathing promotes relaxation and reduces stress, but did you know it can also improve depression and anxiety? A 2016 study in the Journal of Clinical Psychiatry found that a yogic breathing practice helped fight treatment-resistant depression (people who did not respond fully to medication treatment), and it also lowered anxiety symptoms. This breathing technique centers on alternating between slow, calm breaths and fast, stimulating breaths.
6. Kill the ANTs.
Automatic negative thoughts (ANTs) infest your mind and fuel blue moods, anxiousness, and stress. Whenever you feel sad, mad, nervous, or out of control, write down what you’re thinking. Then, use an elegantly simple yet powerful strategy to challenge your thoughts developed by Byron Katie and ask yourself, “Is it true?” Chances are, you’ll find that these intrusive thoughts aren’t true at all.
7. Get moving.
Physical activity lifts moods and eases anxiousness. Research in the International Journal of Psychiatry in Medicine points to exercise as a first-line treatment for mild to moderate depression and as an effective alternative treatment for anxiety disorders.
8. Add saffron to your daily supplements.
Scientific evidence supports the use of nutraceuticals to promote healthy moods and relaxation. One supplement that has positive effects on both anxiousness and depression is saffron, according to a 2019 systematic review and meta-analysis. The review authors suggest that “saffron could be an effective intervention for symptoms of depression and anxiety,” however, they add that more trials are necessary.
9. Optimize omega-3 levels.
Another key nutritional supplement that does double duty is omega-3 fatty acids. A 2018 study in JAMA Open Network found that supplementation with omega-3 fatty acids improves symptoms of clinical anxiety. Similarly, findings from a 2019 meta-analysis point to the beneficial effects of omega-3 fatty acids on symptoms of depression. You can check your omega-3 levels by taking the Omega-3 Index blood test.
10. Try neurofeedback.
Neurofeedback is a form of biofeedback that assesses brainwave activity in real-time and helps you gain control of your brainwaves to reach a desired brain state. A 2017 review shows that neurofeedback has the potential to treat both depression and anxiety.
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 888-288-9834or visit our contact page here. Can you be a happy-go-lucky type of person for most of your life and then fall into depression in mid-life or beyond? Unfortunately, the answer is yes.
Stress is a constant in modern-day life. Deadlines at work, tension in relationships, mounting debt—they all cause stress. But what about when tragedy is added to the mix? Like a loved one is diagnosed with a life-threatening illness, a marriage crumbles, or a pandemic hits. Or do all of them happen at once? When serious setbacks in life are piled on top of everyday stressors, it can be too much to bear, and even typically cheerful people can become depressed.
When serious setbacks in life are piled on top of everyday stressors, it can be too much to bear, and even typically cheerful people can become depressed.
This is the situation that actress (“General Hospital” and “The Bold and the Beautiful”) and producer Lilly Melgar found herself in recently. In an episode of Scan My Brain, she explained to clinical psychiatrist Jay Faber, MD, that she’d been through the proverbial wringer in the last few years.
After a challenging marriage during which she felt like she was in constant fight-or-flight mode, she lived through what she called “an unnecessarily chaotic divorce.” The experience did a number on her nervous system, leaving her feeling exhausted and drained.
As if that wasn’t enough, the night before the pandemic lockdown began in 2020, her former husband took his own life. A month later, Melgar’s father was diagnosed with a life-threatening illness, but she couldn’t be with him due to the quarantine. Not long after that, her beloved dog died too. It was one tragedy after another.
It was all too much for Melgar, who says she used to be a happy person by nature. Her usual sunny disposition and drive disappeared, and she says, “I discovered depression, insomnia, and lack of motivation.”
To see how the compounded grief and stress were affecting her brain, Melgar visited Amen Clinics for a brain SPECT scan. She was hoping for answers to help her overcome the pain and sadness.
STRESS AND GRIEF IN THE BRAIN
Emotional trauma and stress impact the brain in many ways. In many people, stacked stresses, pain, and loss are associated with overactivity in the emotional centers of the brain. Among other findings, that’s what Melgar saw on her own brain scan—overactivity in the basal ganglia, anterior cingulate gyrus, and thalamus (part of the deep limbic system).
Basal ganglia: This set of large structures toward the center of the brain is involved with setting the body’s anxiety When there is too much activity in the basal ganglia, people are more likely to be anxious, nervous, and worried, and they have trouble sleeping.
Anterior cingulate gyrus (ACG): The ACG is the brain’s gear shifter, which helps you go from thought to thought or from one action to another. When there is overactivity in the ACG, people tend to get stuck on negative thoughts or behaviors.
Deep limbic system: The limbic system includes the thalamus (involved in relaying information), amygdala (fear center), hippocampus (memory center), hypothalamus (emotional center), and olfactory cortex (sense of smell). Too much activity here is often seen in people with depression.
HOW TO CALM AN OVERACTIVE BRAIN
As Dr. Faber explained to Melgar, with the right strategies, it is possible to calm an overactive brain. Some lifestyle changes that promote calm include:
Nutritional supplements: GABA, magnesium, and lemon balm encourage relaxation.
Diaphragmatic breathing: Practice deep belly breathing when you feel stressed, anxious, or overwhelmed.
ANT therapy: Learn to challenge the automatic negative thoughts (ANTs) that make you focus on grief or that increase your stress levels.
Meditate or try hypnosis: These practices calm stress and anxiety.
EMDR therapy:EMDR (eye movement desensitization and reprocessing) has been shown to help overcome emotional issues related to trauma.
Emotional trauma, 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 888-288-9834or 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.
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:
Brain-healthy diet changes: Eliminate sugar (including artificial sweeteners) along with processed and fried foods.
Daily exercise: Whether it’s walking, lifting weights, or dancing, exercise boosts blood flow to your brain—and entire body!
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. Once the magnitude of the COVID-19 pandemic was fully recognized, the research, science, medical, and pharmaceutical sectors dove into action in an all-out effort to understand and try to solve this mysterious disease. In a relatively short period of time, some progress has been made, even though the infection and death rates have continued to fluctuate.
As of mid-February 2021, there have been more than 27 million cases of COVID-19 in the U.S. While the majority of people have survived, 465,000 have already died because of it. Age and pre-existing conditions undoubtedly underlay the vulnerability for most—but not all—of those who passed away because of it.
Most of those who are infected with COVID-19 find that their symptoms eventually subside after a period of several weeks. However, medical practitioners have increasingly become aware of a subset of patients who have symptoms that persist, even long after their COVID tests are negative.
Are Your COVID Symptoms Stubborn?
One might expect that problems such as shortness of breath, lingering cough, and body aches— among others, could take a while to subside after catching the virus, especially if a person was hospitalized with COVID. But surprisingly, a significant number of people—even if they only had mild or moderate cases—are experiencing ongoing brain-related symptoms, such as:
At Amen Clinics, we are seeing a growing number of “COVID long-haulers.” They have come in for evaluations because their brains aren’t working the same as they did prior to getting COVID. For example, in the recent post-COVID scan on the left below, notice the bumpy pattern on the surface of the brain. This indicates overall areas of low blood flow and is consistent with the pattern we commonly see with infections and toxic exposure.
In the scan on the right, the dents or dimpled areas indicate low blood flow in the underside of the prefrontal cortex and temporal lobes. These findings can help explain this patient’s concern about memory problems and other cognitive issues he has now but did not have prior to getting COVID-19 almost a year ago.
Research on COVID Long Haulers is Underway
The persistence of chronic COVID symptoms is still a medical mystery, but the good news is that since people all over the world are experiencing them, there is much research going on to figure out what the underlying cause(s) are. An increasing number of researchers and doctors have shared some of their investigations into the possible underlying mechanisms.
These include:
COVID-19 could cause changes in the immune system that can be long-lasting—that the virus makes the immune system continue to overreact, even though COVID is no longer detectable through patients’ bloodwork.
COVID-19 may trigger the symptoms of chronic fatigue syndrome (myalgic encephalomyelitis/CFS), in the same way certain other viruses can—such as Epstein-Barr and Lyme disease.
Some research has suggested that COVID-19, like other coronaviruses, can cross the blood-brain barrier—which normally protects the brain from viruses and toxins—and cause inflammation in the brain.
Although there are no definitive answers yet about the underlying mechanisms for chronic COVID symptoms, more research is being undertaken to try to solve this puzzle as soon as possible.
7 Ways to Support Your Brain and Body Now
If you are one of the approximately 2.7 million (and growing!) people in the U.S. dealing with long-haul COVID symptoms, there are steps you can take now to help bolster your health.
Here are 7 lifestyle strategies to support your brain and body:
Be sure to eat a clean and healthy diet, with lots of fresh organic produce, lean protein, healthy fats (i.e., avocados and nuts), and low-glycemic carbs, such as sweet potatoes, legumes, and quinoa.
Abstain from sugar as well as processed and fried foods because they increase inflammation, and after COVID-19, you definitely don’t need any more of that.
Avoid alcohol. It also promotes inflammation and can worsen fatigue, cognitive problems and depressive symptoms.
Exercise and move—to the extent you can. Even if it’s just walking around your home or doing some yoga stretches, movement can still be helpful to your body, brain, and emotional stress.
If you’re having trouble sleeping, turn off your electronic devices at least 1 hour before bedtime, since the blue light emitted from them is stimulating to the brain. Try reading a book instead (paper, not from a device!).
Avoiding artificial sweeteners, dyes, and produce grown with pesticides
Using household cleaners that have fewer chemicals. Try more natural alternatives.
Switching to personal care products without harsh chemicals. Did you know lipstick often has lead in it?
If you smoke, there’s no better time than right now to stop. Your brain and body will thank you for eliminating this harmful habit.
Also, consider getting an evaluation with a functional medicine physician, such as Dr. Mark Filidei, the Director of Integrative/Functional Medicine at Amen Clinics, who is treating patients with COVID long-haul symptoms. By utilizing the results from lab tests for inflammation and infection, cognitive assessments, and brain SPECT scans, Dr. Filidei creates personalized treatment plans to help patients regain their mental and physical health.
COVID Brain is real and can’t wait. During these uncertain times, your mental well-being is more important than ever! 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. Everyone’s struggling these days, but do you know who’s got it the worst? It’s people who are rigid thinkers—the creatures of habit who get bent out of shape when things don’t go their way or when routines are upended. Among neuroscientists, this trait is referred to as cognitive inflexibility, and it can ruin your life. It’s the inability to roll with the ups and downs of everyday life, let alone with a pandemic. If you’re one of these types, you may be finding it nearly impossible to cope with the uncertainty and constant changes we’ve had to endure, resulting in increased feelings of anxiety, moodiness, frustration, and irritability. Here’s news for you: When you argue with reality, welcome to hell.
When you argue with reality, welcome to hell.
Why do some people have so much trouble going with the flow? The answer lies in the brain.
COGNITIVE FLEXIBILITY IN THE BRAIN
Deep in the middle of the frontal lobes is a fascinating area of the brain called the anterior cingulate gyrus. Yes, that’s a mouthful, so let’s just call it the ACG. This region is involved in shifting attention—going from thought to thought or from one behavior to another.
Cognitive flexibility defines a person’s ability to go with the flow, adapt to change, and deal successfully with new problems. In the pandemic, we’ve all had to make changes in our everyday routines at work, school, and home. For example, you may have had to pivot in several areas at work—finding a new customer base, devising innovative ways of providing your services or using different technologies to collaborate. The same goes for distance learning, shopping, and socializing.
When the ACG is working properly, you’re more able to roll with the punches and adapt to new systems. When the ACG works too hard, however, cognitive flexibility is diminished and it’s harder to adjust. Brain SPECT imaging shows that when there is too much activity in the ACG, it is associated with finding too many errors (being overly critical), inflexibility, rigid thinking, and focusing too much on the things that bother you.
When the brain’s ACG is overactive, it means you can get stuck on negative thoughts, such as “I can’t work this way,” “Everything sucks,” or “Things shouldn’t be like this.” An overactive ACG is often seen in people with anxiety, depression, or obsessive compulsive disorder (OCD). Too much activity in this brain region has also been associated with low levels of the feel-good neurotransmitter serotonin, contributing to low moods.
In times when your daily routines and way of life are upended, the way they have been in the pandemic, you can experience extreme stress, disappointment, and discomfort. Cognitive inflexibility can insidiously destroy happiness, joy, and intimacy.
HOW TO FLEX YOUR COGNITIVE FLEXIBILITY
If you’re having trouble adapting to the many changes in everyday life due to the pandemic, know that you aren’t stuck. Here are 5 natural solutions that can help calm an overactive ACG, boost serotonin, and help you go with the flow.
Supplements: 5-HTP, saffron, and omega-3 fatty acids (especially ones that are higher in DHA than EPA) are the most helpful supplements to boost serotonin and calm the ACG.
Diet: Many people unknowingly trigger cognitive inflexibility or mood problems by eating diets that are low in l-tryptophan, an amino acid. For example, eating a high-protein, low-carbohydrate diet, which is popular these days, typically makes ACG problems worse. L-tryptophan is a relatively small amino acid. When you eat a high-protein diet, the larger amino acids compete more successfully to get into the brain, causing lower levels of brain serotonin and more negative emotional reactiveness.
Eating complex carbohydrates, such as sweet potatoes and garbanzo beans, are a healthy way to boost serotonin. Brain serotonin levels can also be raised by eating foods rich in l-tryptophan, such as chicken, turkey, salmon, beef, nut butter, eggs, and green peas.
Get moving: Exercise can also be very helpful in calming worries and increasing cognitive flexibility. Exercise works by increasing brain levels of l-tryptophan.
Write out options and solutions when you feel stuck: When you’re stuck on a thought, it is often helpful to write it down. Writing it down helps to get it out of your head. Seeing a thought on paper makes it easier to deal with it in a rational way.
Seek the counsel of others when you feel stuck: When all of your efforts to get rid of repetitive thoughts are unsuccessful, it is often helpful to seek the counsel of others. Finding someone to discuss the worries, fears, or repetitive behaviors with can be very helpful. Often just talking about feeling stuck will open new options.
Depression, anxiety, obsessive compulsive disorder, 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.
