Do you ask yourself, “Why am I so tired, and why am I always tired?” Do you feel like no matter how much sleep you get, you’re still tired all the time?

Getting a good night’s sleep is important for having plenty of energy, but there’s more to the story than just sleeping well. If you’re always struggling to keep your energy up, things like your diet, hormonal balance, exercise routine, amount of mental stressors in your life and genetics are all relevant factors to consider.

All of these influence your hormone levels in one way or another, and many can make it difficult to sleep at night and deal with everyday sources of stress, leaving you exhausted. You can also feel tired after eating, and believe it or not, oversleeping can lead to fatigue as well.

Luckily, there are plenty of lifestyle tweaks that you can put into play in order to fight fatigue and reclaim your energy. If you are tired all the time, it is important to make sleep — high-quality sleep — a priority.

If you are reaching that eight-hour threshold and still feeling exhausted, your low energy level may be an indicator of an underlying problem. Let’s find out why you’re always tired.

Why Am I Always Tired? 11 Reasons

1. Thyroid Disease

Twenty million Americans suffer from thyroid disease, and 60 percent of these people are unaware of it, according to the American Thyroid Association. Thyroid disease is especially a threat for women and older adults.

Thyroid disease can cause a wide variety of symptoms, including:

• fatigue
• moodiness
• muscle and joint pain
• weight gain or loss
• vision problems
• poor work performance
• changes in body temperature
• changes in appetite

A thyroid disorder can show up in many different forms because the thyroid gland is considered a “master gland,” one that secretes hormones that in one way or another impact almost every bodily function. For example, the thyroid gland is responsible for regulating body temperature, heart rate, production of protein, and also helps control your metabolic rate and energy levels.

Thyroid Disease Causes:

How are thyroid disorders caused? There are believed to be four main contributing causes of thyroid disease, which may be the reason you feel like you’re always tired:

• Hormonal imbalances caused by stress and diet
• Food intolerances to things like gluten and dairy
• Radiation and toxicity exposure
• A nutrition deficiency in iodine or selenium

Natural Remedies for Thyroid Disease:

A thyroid disease may cause you to feel sluggish. Here are some of the ways you can help recover:

• Go gluten- and mostly dairy-free (especially from A1 casein cows).
• Avoid toxins and heavy metals like BPA (Bisphenol A) found in plastic bottles and aluminum cans.
• Have your iodine and selenium levels checked, and then include more food sources of both or take supplements if need be.
• Detox your body of heavy metals by using products like milk thistle, turmeric, chlorella and cilantro — plus consider having metal fillings removed from your teeth.
• Consume adaptogen herbs and superfoods like maca powder, ashwagandha and tulsi.
• Adjust your diet to have a lower carbohydrate intake, but include plenty of lean protein and healthy fat sources (especially foods like coconut oil, coconut milk, avocado, grass-fed beef, wild fish, chia, flaxseeds and hemp seeds).

2. Adrenal Fatigue or Chronic Fatigue Syndrome

Adrenal fatigue is believed to affect most adults worldwide at one point or another and is caused by a hormonal imbalance, similar to a how thyroid disease develops. Your adrenal glands are extremely important endocrine glands that release more than 50 different hormones, including the energy-regulating hormones cortisol and adrenaline.

Chronic fatigue syndrome causes similar symptoms to adrenal fatigue and is believed to affect up to 2.5 million people in the U.S. each year. Women are four times as likely to have chronic fatigue syndrome, especially those in their 40s or 50s, which is the age group that’s most impacted.

Symptoms of chronic fatigue syndrome and adrenal fatigue syndrome are similar and include:

• fatigue that doesn’t go away even after getting good sleep
• difficulty falling and staying asleep through the night
• muscle and joint pain
• stiffness and tenderness
• headaches
• frequently getting sick, such as having a sore throat, cold or flu-like symptoms
• weight gain
• digestive problems, like constipation or cramps
• mental fogginess
• trouble concentrating and remembering things clearly

These key hormones increase and decrease according to the amount of stress put on your body. As a result, high stress levels and adrenal fatigue symptoms are closely tied — it’s also why feeling frantic, busy and high-strung equates to you feeling like you’re always tired!

Adrenal Fatigue Causes:

When you’re under a high amount of stress due to emotional, physical and mental circumstances — which is common in almost all adults in our busy modern society — your adrenals can suffer, and fatigue can set in.  There are many potential causes of adrenal fatigue that make you feel completely wiped out, and they include:

• stressful family events
• environmental toxins and pollution
• chronic stress due to finances or an unfavorable work situation
• emotional trauma and abuse
• lack of sleep
• overexercising
• drug and alcohol abuse
• poor diet

Chronic Fatigue Syndrome Causes:

People with chronic fatigue syndrome usually have specific, measurable abnormalities that include:

• hypothalamic activity
• pituitary dysfunction
• poor immunity, including a low count of natural “killer cells”
• hormonal deficiencies that are sometimes overlooked in a standard blood tests
• frequent infections
• yeast overgrowth

Natural Remedies for Adrenal and Chronic Fatigue:

In order to regain your energy, what can you do to solve adrenal fatigue or chronic fatigue for good?

• Change your diet by avoiding caffeine, excess sugar and carbohydrates, hydrogenated oils, and processed and packaged foods. Instead, fill up on hormone-balancing healthy fats, proteins and plenty of fresh vegetables.
• Adaptogen herbs can also be extremely useful for helping with adrenal and chronic fatigue. Medical studies have shown that adaptogens — naturally occurring foods that help balance hormones and reduce the body’s stress response — can help improve cortisol levels, insulin sensitivity and result in better energy. Try adaptogens like ashwaganda, holy basil and maca root, in addition to nutrients like omega-3 fish oils, magnesium, vitamin B5, vitamin B12, vitamin C, vitamin D3 and zinc.
• Limit stress by exercising regularly in a healthy way, getting plenty of sleep and practicing various relaxation techniques, like reading, journaling, praying and any other activities that work for you.

3. Sedentary Lifestyle

In today’s busy, always on work environments, it is common for many people to develop a sedentary lifestyle.

Sitting all day is very hard on your body and often causes soreness, pain in your neck, stiffness, back pain and chronic headaches — plus such an unenergetic lifestyle causes fatigue, making you feel like you’re always tired!

Your body was made to move, so when it doesn’t get regular activities, you can experience mood issues, sluggishness, tiredness and weight gain.

What Causes a Sedentary Lifestyle:

• desk job
• lack of movement
• back problems
• chronic pain
• habitual sitting
• lack of motivation

Regular exercise can help balance hormones, improve insulin resistance and help you get better sleep, all of which are important for fighting a lack of energy. Exercise does wonders for the body by releasing endorphins, boosting your stamina and lifting your mood. (Of course, it can also add more muscle tone to your body while burning unhealthy fat.)

One of the biggest perks of being more active? It helps many people regulate hormonal patterns that allows them to sleep better at night.

According to the Department of Exercise Science at the University of South Carolina, there is a uniquely potent effect of exercise on sleep. The researchers of a 2005 study concluded that “no other stimulus elicits greater depletion of energy stores, tissue breakdown, or elevation of body temperature, respectively. Exercise offers a potentially attractive alternative or adjuvant treatment for insomnia … Exercise could be a healthy, safe, inexpensive, and simple means of improving sleep.”

Even when you’re feeling tired, if you think that skipping your normal exercise routine is going to positively impact your energy, you might want to think again about blowing off the gym or that run you planned. Exercise can actually help wake you up! After all, the daytime was meant for us to be active and outdoors for at least 30 minutes a day … rather than chained to your desk or slaving away in the kitchen.

While it might feel difficult to get started when you’re always tired, long-term exercise will result in better hormonal balance and prolonged energy as you get more used to it.

One study conducted by the University of Georgia, for example, found that when adults who were initially sedentary began exercising lightly over the course of six weeks — just three days a week for about 20 minutes — they had more energy overall compared to when they first began.

How to Get Moving:

• Try a standing desk or one that adjusts for standing and sitting.
• Sit on a large exercise ball. It keeps your back straighter and engages your core without putting as much strain on your hips and legs.
• Take “walk” breaks. Walk around your building, office area or parking lot for 15 minute blocks at a time.
• Plan regular outdoor activities or exercise right before or after work. My favorite is a quick burst training workout first thing in the morning.
• Take five-minute stretch breaks for every hour of work.

4. Depression

Depression is one of the most common mental disorders and energy zappers in the U.S., with an estimated 21 million adults ages 18 or older having at least one major depressive episode per year.

Depression Causes:

Depression is believed to be caused by such variables as:

• high stress
• unresolved emotional problems
• neurotransmitter imbalances
• hormonal imbalances
• alcohol
• nutrition deficiencies
• lack of sunlight
• toxicity from heavy metals
• food allergies

Natural Remedies for Depression:

Two of the biggest and most difficult symptoms to deal with regarding depression are lack of energy and low motivation. Luckily, changes in your diet can really help alleviate depression. This is because foods can significantly affect mood via the actions of neurotransmitters in our brains.

Follow an anti-depression diet to start boosting your ability to produce “feel-good hormones”:

• Drastically reduce your intake of processed and refined foods, fast foods, sugar-heavy foods, large amounts of simple carbohydrates, and caffeine and alcohol.
• Replace these energy-busting foods with proteins, vegetables, healthy fats like omega-3 fatty acids and coconut foods, and other whole foods that make up a healing diet.
• You can also try incorporating exercise, relaxation techniques and essential oils into your daily routine. Essential oils, for example, are an all-natural and cost-effective way to boost mood.
• Try essential oils like rose, bergamot, lavender, roman chamomile and ylang ylang, which have been proven to help elevate mood for many people suffering from depression and anxiety.

5.  Poor-Quality Sleep (Not Enough or Not Consistent)

Most adults need between seven to nine hours of sleep consistently, each and every night, to feel their best, according to the National Sleep Foundation.

Poor Sleep Causes: 

• poor diet
• stress
• staying up late
• drinking alcohol
• certain medications or supplements
• mood or hormone imbalance
• trauma or abuse
• adrenal fatigue
• pain and chronic pain
• GERD/acid reflux/digestive disorders
• normal family life — infants, children, etc.

There is such a range of reasons why we may not sleep long enough or well — and many more reasons than what’s listed here. However, it is important if you want long-term wellness for you and your family to actively pursue healthy sleeping habits.

 “Sleep deprivation studies repeatedly show a negative impact on mood, cognitive performance, and motor function,” state researchers from the Department of Neurology at Emory University School of Medicine.

While it’s no surprise that you need to sleep in order to avoid feeling like you’re always tired, you may be surprised to hear how just a small amount of sleep deprivation over time can really add up and harm your health and mood.

A sleep clinic study done by the University of Pennsylvania School of Medicine found that chronic restriction of sleep periods (sleeping between four to six hours per night over a 14-day period) resulted in significant cumulative deficits in cognitive performance on all tasks.

The study concluded that “chronic restriction of sleep to six hours or less per night produced cognitive performance deficits equivalent to up to two nights of total sleep deprivation. It appears that even relatively moderate sleep restriction can seriously impair waking neuro-behavioral functions in healthy adults.”

It’s also worth finding out whether or not you suffer from sleep apnea, which is a disorder that causes poor sleep quality due to uncontrollable pauses in breathing, taking shallow breaths during sleep and suddenly waking up startled. During the night, someone with sleep apnea might repeatedly stop breathing up to 30 times every hour, often for very brief moments of time and without the person being aware of it at all.

In fact, a scary finding is that many people with sleep apnea think that they actually get good sleep!

To confirm whether or not you have sleep apnea, a sleep study test called the polysomnogram will need to be performed.

Meanwhile, you will know by now whether or not you suffer from narcolepsy, a chronic neurological disorder that makes it difficult for the brain to control sleep-wake cycles. This disorder adversely affects quality of life, as symptoms include extreme drowsiness and falling asleep unwillingly during an activity like work or school.

Natural Ways to Get to Sleep Fast:

• Practice relaxation techniques that help you to unwind and fall asleep, such as journaling or reading.
• Take an Epsom salt bath to soothe muscles and ease your mind.
• Take magnesium supplements in the range of 300–400 milligrams, which promote relaxation and relieve muscle pain.
• Use essential oils, such as lavender or frankincense.
• Avoid sugary and carb-heavy meals before bed, which can give you a “sugar high,” keeping you up.
• Limit caffeine to small amounts during the morning hours or at least cut yourself off after noon.
• Turn off all electronics two hours or more before bed to avoid blue-light exposure, which can disturb melatonin levels and make it hard for your mind to become sleepy.

6. Anemia

Anemia is a condition where a person has a lower than normal level of red blood cells. Anemia is related to a low supply of oxygen reaching cells and tissues throughout the body.

Anemia symptoms include:

• feeling like you’re always tired despite how much you sleep
• weak bones and muscles
• trouble exercising
• being unable to concentrate

In extreme cases:

• tiredness, fainting
• shortness of breath
• heart attack, angina
• spleen dysfunction
• digestive issues
• skin yellowing

Causes of Anemia:

• Anemia occurs when there’s a problem with red blood cells making hemoglobin, a protein that carries oxygen throughout the body, especially to the brain, where it’s much needed.
• It’s connected to insufficient iron levels within the blood, in addition to low vitamin B12 and folate levels.
• Anemia can also be caused by a loss of blood or a diet that’s too low in those essential nutrients and, thus, hinders the body’s ability to make enough hemoglobin.

Natural Remedies for Anemia:

Anemia symptoms can be greatly reduced by improving your diet and including plenty of foods that are rich in iron, vitamin B12 and folate. These include:

• Liver (from beef, chicken, etc.) that’s extremely high in iron and B vitamins.
• Blackstrap molasses, which a healthy natural sweetener high in iron.
• Brewer’s yeast, or nutritional yeast, which is loaded with B vitamins and tastes something like cheese but is actually totally dairy-free.
• Foods high in vitamin C that help with iron absorption, such as citrus fruits and cruciferous vegetables, like broccoli or cauliflower.
• Green leafy vegetables that have a significant amount of iron and folate.

7. Leaky Gut Syndrome

Leaky gut syndrome is a condition in which your digestive tract becomes damaged and small holes begin to develop in your gut lining. Small particles that normally can’t pass through your gut wall begin seeping through into your bloodstream.

When someone has leaky gut syndrome, some of the things that can pass through the gut lining include proteins like gluten, bad bacteria and undigested foods particles.

Symptoms of leaky gut syndrome include:

• feeling tired
• digestive issues, like cramps, bloating or diarrhea
• skin irritations and rashes
• trouble concentrating and learning
• muscle and joint pain
• headaches
• weight gain
• changes in mood

Leaky Gut Syndrome Causes:

• prescription medication
• antibiotics
• eating foods high in phytates and lectins — such as glutenous grains, nuts, seeds (not soaked or sprouted)
• GMO foods
• processed foods, added refined sugars, high fructose corn syrup
• thyroid disease
• autoimmune conditions

When it comes to your energy levels, leaky gut is problematic because it can result in a nutrient malabsorption that cuts short your body’s working supply of essential vitamins and minerals.

For example, B vitamins are crucial for energy production because they are responsible for turning the basic compounds found in the foods you eat — like glucose, amino acids and fatty acids — into useable “fuel” for the body. Iron and zinc levels (nutrients important for circulating oxygen throughout the body) may also become low due to leaky gut.

Natural Remedies for Leaky Gut Syndrome:

To effectively solve leaky gut syndrome, you need to adjust your diet and certain lifestyle factors, too:

• The solution to treating leaky gut includes removing foods and factors that damage the gut (like gluten and sugar). Replace these with various healing foods such as fermented foods, bone broth, sprouted grains, seeds and nuts, healthy sources of protein, vegetables and lots of healthy fats.
• Also consider taking gut-healing supplements like probiotics, L-glutamine, pancreatic enzymes and quercetin.
• Make sure to fix any nutrient deficiencies by including plenty of whole foods in your diet that supply zinc, iron and B vitamins.

8. Dehydration

Dehydration occurs when there is an excessive loss of body fluids, especially of water and electrolytes — or not enough water taken in.  When you start to feel thirsty, you body is already dehydrated.

Causes of Dehydration:

• Excessive exercise without replenishing
• drinking soda or other beverages instead
• being outside in the hot sun for an hour or more
• illness — vomiting, diarrhea, sweating
• diabetes
• prescription medications
• menstrual cycle
• IBS
• stress
• neglecting to drink water
• higher altitudes

The most common cause of dehydration is simply not drinking enough water or substituting water intake with only soda or juice. This is a critical mistake, as not only does that spike your blood sugar, but also your cells cannot get enough water to function properly!

The major electrolytes in the body — sodium, potassium, chloride and bicarbonate — are ion compounds that literally help your body have energy via the force of electricity that keeps your organs and cells functioning. Some parts of the body that are more “electrically wired” and require a high amount of electrolytes and water include the brain, heart, nervous system and muscles.

Dehydration affects the actual viscosity (thickness) of your blood and the amount that your heart must beat every minute, as it tries to get oxygen to all your cells.

When you’re dehydrated, your heart sends oxygen and nutrients to your brain, muscles and organs at a slower pace. As a consequence, you begin to feel:

• fatigued/exhaustion
• lethargic
• moody
• like you have “brain fog”
• weakness in muscles
• unable to concentrate and perform tasks

According to researchers from the University of Barcelona’s School of Psychology, “being dehydrated by just 2 percent impairs performance in tasks that require attention, psychomotor and immediate memory skills.”

Natural Remedies for and Prevention of Dehydration:

Drink more water throughout the day, increase your intake of vegetables and fruits, and make sure you’re getting plenty of electrolytes in the form of whole foods. When it comes to fruits and vegetables, some of the best options to obtain electrolytes and to stay hydrated include:

• Coconut water
• Celery
• Watermelon
• Cantaloupe
• Cucumber
• Kiwi
• Bell peppers
• Citrus fruit
• Carrots
• Pineapple

To calculate the amount of water you need to drink daily to avoid dehydration, take your weight in pounds, and divide that number in half. In other words, if you weighs 160 pounds, you need to drink roughly 80 ounces per day — roughly 10 eight-ounce glasses of water — to stay fully hydrated.

This is only the amount of water if you do not exercise or do anything strenuous! If you work out or if you are active, then you ideally need to drink at least an extra eight ounces for every 30 minutes of exercise.

9. Emotional Stress

Can tiredness be psychological? Well, emotional stress can take a huge toll on your energy levels, especially when stress progresses to the point of an anxiety disorder or a sleep-related problem.

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S. The ADAA states, “Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.”

Emotional Stress and/or Psychological Causes:

Anxiety disorders are caused by a complex set of risk factors, including:

• genetics
• brain chemistry
• diet and lifestyle habits
• It’s also very common for someone with anxiety to also have a form of depression and vice versa — therefore, energy levels can suffer even more.
• poor gut health

Natural Remedies for Emotional Stress:

To combat emotional stress, you’ll want to focus on adjusting your diet (more on that below) and also:

• get plenty of sleep and exercise
• avoid stimulants, including those found in many processed foods
• try using essential oils, adaptogen herbs, and taking supplements like magnesium and B vitamins that support your ability to cope with stress
• probiotics
• consider a healing diet to more thoroughly resolve the problem

10. Blood Sugar Imbalance

Most people have blood sugar imbalances that can be easily fixed, but they aren’t even aware that this is a major contributing factor to their health problems and lack of energy. Chances are if you’re always tired, your blood sugar has something to do with it.

Over time, imbalances in blood sugar can lead to serious diseases like type 2 diabetes.

Symptoms of a blood sugar imbalance include:

• feeling fatigued/exhaustion
• food cravings
• headaches
• moodiness
• anxiety

Causes of Blood Sugar Imbalance:

• poor diet (processed foods, added sugars and simple carbohydrates)
• type I and II diabetes
• pancreatic function
• parasites
• candida

Blood sugar levels become unbalanced when your diet is too high in various forms of sugar, which enter the bloodstream rapidly and can cause mood swings due to extreme elevations in blood glucose. Sugary foods, especially processed ones that contain tons of added sugar, put you on a “sugar high” followed by a “sugar crash.”

Natural Remedies for Blood Sugar Imbalances:

To get blood sugar levels back under control, you’ll need to really reduce, or even to completely eliminate, all sources of refined sugar from your diet. These include:

• All sugary beverages — which are some of the worst culprits — like all soda, fruit juice, energy drinks, and sweetened coffee or tea beverages.
• Packaged snacks, like all cookies, cakes, cereals and candy.
• Even natural sweeteners like raw honey and maple syrup, which can still affect blood sugar levels.
• Also consider cutting back or eliminating grains, especially gluten-containing grains like wheat products (including “whole wheat”). These contain large amounts of carbohydrates that are broken down into sugar within a few minutes of consumption. They can cause intestinal inflammation that affects hormones like cortisol and leptin, leaving you feeling weak and tired.
• Conventional (nonorganic and pasteurized) cow’s milk and dairy products should also be eliminated. Stay away from dairy products that contain A1 casein, which is produced by conventional cows and found in most milk, yogurt and cheese that’s available in the grocery store. When buying dairy, only purchase raw and organic kinds from pasture-raised animals.

11. Poor Diet

You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be partially alleviated through changing your diet. That’s because your diet ultimately impacts your:

• hormones
• neurotransmitter function
• sleep cycles
• mood
• outlook on life
• motivation
• and so much more

Causes of a Poor Diet Causing You To Be Tired:

• habits
• lifestyle
• convenience
• other influences
• low-priority

One of the biggest risk factors for feeling tired all the time is being a “carboholic,” meaning someone who overeats grains, refined carbs and sugary foods. This same person also doesn’t acquire enough healthy fats, proteins, vegetables and essential nutrients that support ongoing energy.

How to Correct a Poor Diet:

Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:

• Foods high in B vitamins — B vitamins are abundant mostly in protein-rich foods. Try having plenty of sources, like grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and all kinds of green leafy vegetables.
• Foods high in calcium, magnesium, selenium and zinc, which can all help you relieve stress and get better sleep — these include unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts and seeds.
• Healthy sources of fats, including omega-3 fatty acids — wild-caught fish, seeds, coconut and olive oil, avocados, and nuts can help stabilize hormones and your mood, so you sleep through the night better and fight depression, stress, and thyroid (such as hypothyroidism) or adrenal disorders.

At the same time, try to limit or avoid the following …

• High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
• Processed and refined flour: These “simple carbohydrate” foods act very similar to sugar in the body. They lead to fluctuations in blood sugar, mood swings, hormonal changes and food cravings.
• Excessive caffeine: Too much caffeine can cause anxiety and hinder your ability to sleep well, even if you stop drinking it in the afternoon. Caffeine can remain in your system for up to six hours, so if you are going to have some, curb your intake by around noon each day.
• Too much alcohol: Alcohol may help you to fall asleep, but it also interferes with REM sleep (rapid eye movement sleep), which is the deepest sleep state that’s needed to feel rested the following day. It can also increase anxiety and make it hard to manage stress.

The post Why Am I Always Tired? 11 Reasons (Plus Natural Remedies for Each) appeared first on Dr. Axe.

It’s no secret that as we age we slow down both physically and mentally, particularly if we don’t take the necessary steps to keep both our bodies and minds in shape and sharp. In fact, there’s loads of evidence that physical and mental decline are often related, including a new study published in May 2022 that found an association between walking speed and dementia risk.

According the study, a decrease in walking speed as you age could be a sign of cognitive decline. While the new research is far from conclusive, it does relay the importance of taking care of both your body and your brain as you age to ensure both remain in peak form.

That’s not all. New research shows that gait speed isn’t the only way walking can affect dementia risk. It turns out, walking 3,800 to 9,800 steps a day may help reduce the risk of mental decline.

Study Findings: Walking Speed and Dementia Risk

A group of researchers from Australia, Minneapolis and Chicago sought to answer one simple question: “Which cognitive measure among global cognition, memory, processing speed, and verbal fluency is most useful in assessing risk of future dementia when combined with gait decline?”

In order to figure this out, the researchers embarked on “a cohort study of 16,855 relatively healthy older people in Australia and the U.S.” Participants in Australia were at least 70 years old, while the American subjects were at least 65 years old.

The data for this study was collected as part of the Aspirin in Reducing Events in the Elderly trial that took place from 2010 to 2017. During this span of time, walking gait speed was measured every other year by having participants complete two three-meter walks.

At the same time, on alternating years, participants had cognition measured by using global cognitive function, delayed free recall, processing speed and verbal fluency tests. Both walking speed and cognition were tested at the very beginning and very end years of the trial as well.

At the conclusion of the trial, the subjects were divided into four groups:

1. dual decline in gait and cognition
2. gait decline only
3. cognitive decline only
4. nondecliners

Here’s what the researchers found:

• “… a dual decline in gait and cognitive function compared with nondecliners was significantly associated with increased risk of dementia. This risk was highest in those with both gait and memory decline.”
• “These results highlight the importance of gait in dementia risk assessment and suggest that dual decline in gait speed and a memory measure may be the best combination to assess future dementia.”
• “Of domains examined, the combination of decline in gait speed with memory had the strongest association with dementia risk. These findings support the inclusion of gait speed in dementia risk screening assessments.”

Meanwhile, in even newer research published in September 2022, it was found that walking at least 3,800 for people ages 40 to 79 could help lower the risk of dementia.

Here’s what this study, conducted on 78,430 adults in the U.K., found:

• Those who walked 9,826 steps a day were 50 percent less likely to suffer from dementia within seven years.
• People who walked more than 40 steps per minute slashed dementia risk by 57 percent with even less steps — 6,315 to be exact.
• The participants who walked as little as 3,800 steps per day had a 25 percent lower risk of developing dementia.
• A 62 percent reduction in dementia risk was seen in people who walked 112 steps per minute for a half hour each day.

This is one caveat, per an article on this study from CNN:

The study did have some limitations, its authors point out – it was only observational, so it cannot establish a direct cause and effect between walking and a lower risk of dementia. In addition, “the age range of participants may have resulted in limited dementia cases, meaning our results may not be generalizable to older populations,” the study said.

“Because there are often considerable delays in dementia diagnosis, and this study did not include formal clinical and cognitive assessments of dementia, it is possible that the prevalence of dementia in the community was much higher,” the authors added.

While agreeing that the findings cannot be interpreted as a direct cause and effect, “the mounting evidence in support of the benefits of physical activity for maintaining optimal brain health can no longer be disregarded,” wrote [Alzheimer’s researchers Ozioma] Okonkwo and [Elizabeth] Planalp.

“It is time for the management of physical inactivity to be considered an intrinsic part of routine primary care visits for older adults,” they added.

What It Means: How to Protect Brain Health

This study provides more evidence that physical health and mental health affect one another. That’s no surprise, and the good news is that taking care of one helps protect the other.

As such, there are several things you can do to protect your cognitive health and help lower the risk for dementia, including:

• Avoid drugs linked to dementia if your health allows. These include some incontinence drugs, muscle relaxants, narcotic painkillers, anti-seizure meds, Parkinson’s drugs, tricyclic antidepressants, antipsychotic drugs, allergy meds and motion sickness meds.
• Try to sleep on your side.
• Eat a healthy diet full of brains foods, such as avocado, beets, berries, bone broth, leafy green veggies, healthy fats and more.
• Avoid foods that raise dementia risk. These may include red meat, refined carbs and sugar, and advanced glycation end products.
• Walk at least 10 minutes a day at least three times a week. This not only will help keep you in good physical shape as you age, but as this research shows, it can have a profound effect on mental health as well.

Conclusion

• New research published in May 2022 found an association between walking speed and dementia risk as people age. Specifically, researchers concluded that a slower walking gait as you age can indicate a greater risk for dementia.
• This study provides more evidence that physical and mental health affect one another, making it important to remain in shape and mentally sharp for optimal health as we age.
• Further research shows that walking at least 3,800 steps per day can cut dementia risk, while up to 9,800 steps could help slash that risk even more.
• Some ways you can decrease your risk for dementia include avoiding certain drugs, sleeping on your side, consuming a healthy diet and moving your body with daily exercise, such as walking, weight training, etc.

The post How Walking Speed, Number of Steps Affect Dementia Risk appeared first on Dr. Axe.

If you find yourself constantly feeling fatigued, distracted, moody and just plain “off,” you’re likely dealing with some sort of “brain fog.” Brain fog has become an unwanted side effect of our fast-paced, industrialized lifestyle.

Unfortunately today, many of the convenient-but-processed foods and factory-farmed meats we eat and the various ways we spend our time do not support brain health.

A high percentage of people suffer from nutrient deficiencies, sugar overload, a lack of sleep and high amounts of stress, all of which deplete energy levels. The brain relies on a steady stream of vitamins and minerals, amino acids, essential fatty acids, and glucose from complex carbohydrates, in addition to getting enough rest and relaxation.

Luckily, brain fog is considered a reparable condition.

Want to regain your sense of clear-headedness, focus and joy? Like nearly all things health-related, it starts with addressing the underlying issues, including your diet, stress levels, sleep and level of physical activity.

Causes

First and foremost, it’s not surprising that if you’re not getting enough sleep, you have a higher likelihood of always feeling tired and dealing with brain fog. We all need about seven to nine hours of quality sleep every night to think clearly — and children and teenagers usually need even more.

If you do consistently get good sleep but still struggle with brain fog symptoms like ongoing fatigue and low motivation, chances are this might have something to do with the quality of your diet. Deficiencies, coupled with sugar, alcohol, refined carbohydrates and caffeine overdose can majorly impact brain function. (Brain fog can also be a temporary byproduct of the keto diet, as your body transitions into ketosis, but this usually lifts after a few days.)

A 2013 study printed in the Journal of the Clinical Autonomic Research Society used the Wood Mental Fatigue Inventory test (WMFI) to gather information from 138 subjects suffering from brain fog. The top-ranked descriptors of brain fog were “forgetful,” “cloudy,” and “difficulty focusing, thinking and communicating,” while the most commonly reported brain fog triggers were fatigue, lack of sleep, prolonged periods of standing, dehydration and feeling faint.

On a cellular level, brain fog is believed to be caused by high levels inflammation and changes to three primary hormones that determine your mood, energy and focus: dopamine, serotonin and cortisol. Cortisol is often called the body’s primary “stress hormone,” since it helps keep you awake and alert, while dopamine and serotonin help keep you joyful, motivated and calm.

The brain and entire body rely on a complex symphony of hormones that work to keep one another in check, so when levels of one hormone either fall too low (for example, serotonin drops due to a very low carbohydrate intake) or climb too high (cortisol increases due to stressful events over money), the whole system can be thrown off.

Rebalancing your production of these chemicals helps put you on the right track for better brain function.

The other factor that increase brain fog symptoms and robs you of your usual personality “spark” is, unsurprisingly, inflammation, which is at the root of most diseases. One theory behind the underlying reason for brain fog symptoms is that higher levels of inflammatory molecules, including adipocytokines and histamines, stimulate microglia activation.

Related: Why You Get Tired After Eating: Causes, Concerns & How to Stop

Brain Fog Symptoms

Suffering from brain fog is basically the opposite of feeling level-headed, calm, optimistic and motivated. Brain fog can easily rob you of inspiration and happiness, while increasing the likelihood for symptoms of anxiety and depression.

Researchers from the Departments of Physiology and Medicine at New York Medical College Valhalla describe brain fog symptoms as “an interaction of physiological, cognitive, and perceptual factors.” It’s likely that brain fog is rooted in a lifestyle that promotes inflammation and hormonal imbalances — and is exacerbated by stress.

Brain fog symptoms usually include:

• low energy or fatigue (including chronic fatigue syndrome)
• irritability
• trouble concentrating
• headaches
• forgetfulness and trouble remembering information
• low motivation, feeling hopeless or mildly depressed
• anxiety
• confusion
• trouble sleeping through the night or insomnia
• difficulty exercising

Related: Brain Detox: Is It Time for a Cleanse? (Plus How to Do It)

Natural Treatments

1. Watch Your Sugar Intake but Eat Enough Healthy Carbs

Cutting back on packaged and processed foods that are loaded with sugar, in addition to many other artificial and harmful ingredients — like artificial sweeteners — is the first step to fixing brain fog. Sugar might make you feel energetic and happier at first, but ultimately a sugar addiction robs you of steady energy and focus, as shown in human and animal research.

That being said, going too low in terms of natural sugar/carbohydrate intake can backfire and increase brain fog. While refined sugar raises inflammation, quality carbs from things like fruits and veggies do the opposite.

Serotonin is the hormone that’s released when you need carbohydrates, and its main role is to keep you calm, hopeful and confident. When levels of serotonin fall too low (perhaps from a very low-carb diet), increases in feelings of vulnerability, insecurity, sadness and anxiety can set in.

What’s the best way to keep serotonin levels within their optimum range? Eat complex, unprocessed carbohydrates throughout the day in appropriate quantities. Focus on filling up on brain foods that improve focus and memory — things like sweet potatoes, yams, fruit, raw dairy and ancient grains are all good sources of serotonin-boosting carbs.

Research shows that consuming plenty of fruit and starchy/non-starchy veggies realigns hormones and also reduces inflammation. In fact, studies suggest that increasing more of them makes people generally happier!

While veggies provide less glucose, they are chock-full of antioxidants and vitamins that fight oxidative stress and brain damage. For example, flavonoid antioxidant foods show promise for managing symptoms of various anxiety disorders, neuropsychiatric and neurodegenerative diseases.

2. Get Enough Protein and Healthy Fats

We all require a steady supply of amino acids and essential fatty acids in order to make all of the brain chemicals we need to think clearly. Complete proteins are food sources like meat, dairy products, fish and eggs that supply all the essential amino acids we require, and these are the best way to keep the brain pumping out enough of the hormones that support a positive mind-set.

At the same time, we also need plenty of healthy fats to produce adequate happiness hormones and fight inflammation.

While it varies a bit from person to person, making about 20 percent to 30 percent of your food intake quality sources of protein (grass-fed beef, cage-free eggs, pasture-raised poultry and wild fish, for example) and about 30 percent to 40 percent healthy fats (including coconut and olive oil, avocado, and nuts/seeds) is the best way to ensure you cover your bases and help manage inflammation.

3. Manage Stress

High amounts of stress increase the production of cortisol, which has side effects like feeling “wired but tired,” weight gain, suffering hormonal imbalances, sexual dysfunction, insomnia, depression and further anxiety. In modern-day society, to keep cortisol in check, most people need to regularly put aside time for practicing “stress-reducing techniques,” particularly since chronic stress can kill your quality of life. These can include praying, meditating, exercising, journaling, reading and spending more time in nature.

You can also combat stress by regularly doing things that you love, which increases the brain’s production of the “happy hormone” dopamine. Dopamine is the primary chemical that makes you feel pleasure, excitement and motivation. It’s released every time you do or experience something thrilling, like trying a new, fun activity, laughing out loud, spending time with people you love or engaging in hobbies.

A lack of dopamine leaves you unfocused, bored and uninspired — not to mention it’s associated with a higher risk for addictions, learning disabilities and mental illnesses. Make it a priority to do something fun every day if you can, even if it’s only for a short period of time.

4. Get Good Sleep

One of the fastest and more reliable ways to improve brain function is to get better sleep. The hormones in your brain stay in balance when your body gets adequate rest every night, at least seven hours for most adults.

When you’re constantly “running on fumes,” your’e very likely to find it hard to pay attention at work, engage in meaningful conversations and retain information. You’re also better able to manage your hunger, food cravings and emotions when well-rested, which can benefit your weight and health in multiple ways.

Brain fog is also kicked off by a lack of sleep because this raises cortisol levels, which means you can become more irritable and, ironically, might find it even harder to get good rest through the night. High cortisol depresses dopamine levels and makes it difficult for serotonin to work like it’s supposed to, so it feeds into a vicious cycle of poor moods and behaviors.

5. Exercise in a Healthy Way

For most people, moderate and regular exercise can help balance hormones, improve insulin resistance and get better sleep, all of which are important for fighting fatigue. Exercise releases natural endorphins, boosting your stamina and lifting your mood, but at the same time, overexerting yourself without enough rest increases cortisol and depletes the body of electrolytes, nutrients and energy. That’s why it’s vital to get the appropriate amount of rest between workouts.

Symptoms of brain fog from overtraining are your body’s way of letting you know that enough’s enough — the total amount of stress is exceeding your capacity and wearing you out. The type of exercise you do should make you happier and more energetic, not the opposite! 

To avoid overtraining but still get all the benefits of exercise, make sure you take at least one to two rest days weekly and avoid “forcing” yourself to do any exercise you absolutely hate, like overly long cardio sessions, for example. 

6. Consider If You Have a Hormonal Imbalance

Low thyroid function, adrenal insufficiency and chronic fatigue syndrome can all increase symptoms of brain fog. These hormonal imbalances are mostly caused by the same factors as inflammation: a poor diet, possible sensitivities and allergies, stress, and not enough rest.

In order to regain your energy and solve underlying adrenal or hormonal issues, adjust your diet to balance hormones naturally, and also aim to cut back or eliminate caffeine, alcohol and excess sugar or “white carbohydrates.” In addition to avoiding inflammatory hydrogenated oils, along with processed and packaged foods, these substances further drain you and leave you overly tired.

For example, alcohol can suppress the central nervous system while too much caffeine can stress the adrenals. Instead, fill up on hormone-balancing healthy fats, proteins and plenty of fresh vegetables while giving yourself enough rest.

7. Address Any Unknown Food Allergies or Sensitivities

When people suffer from a food sensitivity but don’t cut out all sources from their diets, they experience gut-related damage that affects brain function. Despite what most people think, food-related reactions like the symptoms of lactose intolerance are more than just digestive problems.

These can cause significant changes in the gut microbiota — which is problematic because your overall health depends heavily on the health of your gut. An allergy triggers inflammatory reactions, which affect everything from nutrient absorption to hormone-synthesizing.

Nearly every cell, tissue and system in the body, especially the gut-brain connection, suffers from an unresolved sensitivity, so consider an elimination diet if you haven’t yet experimented with going gluten-free and conventional-dairy-free (meaning avoiding non-organic, pasteurized dairy).

You can also try these food allergies natural treatments to help eliminate brain fog.

8. Try Supplements

Certain supplements can help clear up brain fog and get the wheels in motion when it comes to a healthy lifestyle. That being said, there’s no substitute for a healthy diet, regular rest, exercise, and a fun and connected lifestyle.

The bottom line is that if your brain’s major hormones are off, all the supplements, self-help books and even therapy likely won’t make you feel better. So first, tackle the lifestyle changes mentioned above that apply most to you, then consider adding in certain supplements to further speed up the healing process.

• Adaptogens like holy basil, maca and ashwagandha − Adaptogen herbs help lower cortisol and give your body support against dealing with fatigue and stress.
• Omega-3 fish oils — Effective at helping lower inflammation, omega-3s balance the ratio of fatty acids in your diet and support brain health.
• B vitamins — Deficiencies in various B vitamins can leave you feeling sluggish and moody. B vitamins help convert nutrients from the foods you eat into usable fuel for the body, so taking a B complex supplement can make sure you’re in the optimal range.

Also keep in mind that certain medications can lead to brain fog, including antidepressants, stimulants, sleep aids, antipsychotics and even blood pressure medications. There’s speculation that some medications increase brain inflammation and impair hormone function.

If you regularly take any prescriptions and have noticed changes in your mood and energy, talk to your doctor about what you can do to minimize brain fog symptoms.

The post Brain Fog Causes, Symptoms + Natural Treatments appeared first on Dr. Axe.

The hypothalamus is an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems.

What does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence.

The hypothalamus is located deep within the brain, just above the base of the skull. Its main general function is to regulate homeostasis of our bodies.

In other words, it helps keep the human body in a constant, steady state. When the hypothalamus doesn’t function properly, this throws off the functioning of the pituitary gland, which controls the adrenals, ovaries, testes and thyroid gland. So when hypothalamus function isn’t right, there are a lot of other things affected that are all vital to good health.

Recent research even shows that many aspects of aging are controlled by the hypothalamus. Studies give hope to the possibility that we may be able to change signaling within the hypothalamus to slow down the aging process and increase longevity.

Let’s take a look at exactly when and how this part of the brain can affect our health and how we can naturally boost the function of this underrated gland.

What Is the Hypothalamus?

The hypothalamus is a small structure in your brain that’s about the size of an almond. If you’re familiar with brain anatomy, the hypothalamus is located underneath the thalamus, and it descends from the brain into the pituitary stalk, which connects to your pituitary gland.

The hypothalamus coordinates activity of the autonomic nervous system and also plays a significant role in the function of the endocrine system due to its complex relationship with the pituitary gland.

It contains specialized nuclei designed to do specific work, such as maintaining many basic physiological functions, including body temperature, blood pressure, fluid and electrolyte balance, and the regulation of digestion.

How exactly does the hypothalamus function in our bodies? It links our endocrine and nervous systems together, and the pituitary gland receives signals from the hypothalamus. The hypothalamus and pituitary gland are connected by both nervous and chemical pathways, and the hypothalamus produces and secretes neurotransmitters, neuropeptides and several neurohormones.

Hypothalamus Hormones

The hypothalamus produces hormones that travel down through the pituitary stalk to the posterior lobe of the pituitary gland, where these hormones are released directly into the bloodstream.

Vital hormones produced in the hypothalamus include:

• Anti-diuretic hormone
• Oxytocin
• Corticotropin-releasing hormone
• Dopamine
• Growth hormone-releasing hormone
• Somatostatin
• Gonadotropin-releasing hormone
• Thyrotropin-releasing hormone

The hypothalamus is also vital to proper thyroid function and health. The primary hormones that are produced by the thyroid are called T4 and T3. Their production depends on the hypothalamus accurately sensing the need for more thyroid hormone in the bloodstream and signaling the pituitary gland to then release more.

Thyroid-stimulating hormone is normally released by the pituitary gland in response to changing levels of thyroid hormones in the bloodstream, but if you have hypothyroidism or Hashimoto’s disease, this system fails.

Overall, the hypothalamus produces hormones that control:

• Body temperature
• Heart rate
• Hunger
• Mood
• Release of hormones from many glands, especially the pituitary gland
• Sex drive
• Sleep
• Thirst

The hypothalamus also helps regulate appetite and weight, salt and water balance, emotions, growth, child birth, and milk production. As you can tell, this part of the brain is essential to some truly pivotal life variables and events.

Disorders

Surgery, traumatic brain injury, radiation and tumors are the most common causes of hypothalamus malfunction. There are also a number of other possible roots of a hypothalamus disorder, including:

• Malnutrition
• Infections and inflammation
• Head trauma
• Bleeding
• Eating disorders, like anorexia and bulimia
• Genetic disorders that cause bodily iron buildup

How can you know if you have something wrong with your hypothalamus? There are various symptoms depending on the root cause, but some of the most common signs of an unhealthy hypothalamus include a slow heart rate, increased appetite and rapid weight gain. Extreme thirst and frequent urination may also be signs of a hypothalamus problem as well as diabetes insipidus.

Some disorders that are associated with hypothalamus malfunction include but are not limited to:

1. Obesity

Multiple studies have linked hypothalamus malfunction with obesity, an extreme excess of body weight. This isn’t surprising since we know that the hypothalamus plays a huge role in metabolism and energy expenditure. The term “hypothalamic obesity” describes intractable weight gain after damage to the hypothalamus.

Unfortunately, hypothalamic obesity can be a complication for some brain tumor survivors, especially if they received their diagnoses as children. Research shows that an estimated third of all craniopharyngioma survivors develop severe obesity after diagnosis and treatment.

2. Adrenal Insufficiency

Low adrenal function or adrenal insufficiency is associated with hypothalamus malfunction. The hypothalamus is a part of the hypothalamus-pituitary-adrenal axis and plays a significant part in adrenal insufficiency.

Under ideal circumstances, the hypothalamus sends the pituitary gland “releasing hormones” in order to control sex hormone production, thyroid and adrenal functions. The pituitary gland then has the job of communicating with the adrenals, sending it the stimulating hormone called adrenocorticotropin that’s meant to prompt adrenal hormone production.

Usually, the adrenals do their job, making proper levels of cortisol and other hormones, and the pituitary gland and hypothalamus get the message — but in people with adrenal insufficiency, all of the communication lines are thrown off. Low adrenal function symptoms may include dizziness or weakness.

3. Cluster Headaches

Recent studies have shown that the hypothalamus is stimulated during a cluster headache attack. A 2013 study conducted in China detected significant increases of functional correlation to the right hypothalamus in cluster headache patients during acute spontaneous cluster headache “in attack” periods in comparison to those during the “out of attack” periods.

Researchers concluded that cluster headache patients have a dysfunction of brain function connectivity, mainly in brain regions that are related to pain processing.

Other health concerns associated with hypothalamic dysfunction include:

• Brain tumors
• Hypothyroidism and Hashimoto’s disease
• Hypopituitarism
• Gonadal deficiency or secondary failure
• Growth hormone deficiency
• Secondary male hypogonadism

Hormonal changes affect the hypothalamus, which controls body temperature, and this leads to the common complaint of “hot flashes” reported by women going through menopause. Also, if you’re a woman experiencing infertility, it may be due to polycystic ovarian syndrome, which is related to unhealthy hypothalamus function.

Natural Ways to Boost Hypothalamus Function

1. Increase Chromium Intake

Chromium is a trace mineral needed by the body in small amounts for healthy functioning. The hypothalamus is extremely important, a central part of the autonomic nervous system that helps controls body temperature, thirst, hunger, sleep and emotional activity.

Studies have linked chromium with a healthier hypothalamus. Research suggests that it can help keep the hypothalamus in a more youthful state, better regulate appetite in elderly adults and prevent negative effects on brain neurons caused by aging.

The USDA reports that these are the best food sources for obtaining more chromium naturally through your diet:

• Broccoli
• Potatoes
• Garlic
• Basil
• Grass-fed beef
• Oranges
• Turkey
• Green beans
• Apples
• Bananas

You may want to consider supplementing with chromium, but the benefits of taking chromium supplements are still somewhat controversial and questioned by some medical experts since studies to date show mixed results. If you can, it’s best to get chromium from natural foods.

2. Use Essential Oils

Essential oils of frankincense and myrrh don’t just have extremely lengthy histories of use dating back to biblical times — they’ve also been shown to improve brain health. Two primary active compounds called terpenes and sesquiterpenes are found in both frankincense and myrrh oil. Both of these compounds have shown anti-inflammatory and antioxidant effects on the body.

Sesquiterpenes are able to cross the blood-brain barrier and stimulate the limbic system of the brain and other glands promoting memory and releasing emotions. Sesquiterpenes have been found to increase oxygen around receptor sites near the hypothalamus, pineal and pituitary glands. Sesquiterpenes also specifically have an effect on our emotional center in the hypothalamus, helping us remain calm and balanced.

There are many ways to incorporate frankincense and myrrh into your daily life. You can diffuse the essential oils, inhale them straight from the bottle, or you can mix them with a carrier oil like jojoba and apply the mixture directly to the skin.

You can try making Homemade Frankincense and Myrrh Lotion, which is an awesome way to easily incorporate both of these essential oils into your daily routine.

3. Try Vitex (Especially If You’re a Woman)

Vitex, also known as chaste tree berry, is an herbal supplement highly acclaimed for its ability to help balance female hormones. The medicinal ability of chasteberry to positively affect hormonal health issues appears to be derived from dopaminergic compounds present in the herb.

How exactly does vitex encourage hormonal balance? While it doesn’t supply hormones to the body, it does act directly on the hypothalamus and pituitary glands. For women, it increases luteinizing hormone, modulates prolactin and aids in the inhibition of the release of follicle-stimulating hormone, which all help balance out the ratio of progesterone to estrogen, slightly raising the levels of progesterone.

If you suffer from infertility and/or PCOS, vitex can be particularly helpful. Vitex or chasteberry is available in many different forms in your local health store or online. The dried, ripe chasteberry is used to prepare liquid extracts or solid extracts that are put into capsules and tablets.

If you’re not a fan of capsules or tablets, then the liquid extract is a great choice. You can also easily find vitex in tea form on its own or combined with other herbs that promote hormonal balance. You can order the dried berries and make your own tincture at home as well.

4. Eat Healthy Fats

One of the best ways to balance your hormones through your diet is to regularly consume healthy fats.

Cholesterol and other fats play a fundamental part in building cellular membranes and hormones. Certain kinds of fats, including cholesterol, also act like antioxidants and precursors to some important brain-supporting molecules and neurotransmitters.

Some of my favorite sources of anti-inflammatory, healthy fats include olive oil, coconut oil, avocados, grass-fed butter and wild-caught salmon. Eating good fats like olive oil supports healthy levels of cholesterol, which is an essential aspect of proper hormone synthesis.

5. Get Enough Sleep and Reduce Stress

Sleep is also key to keeping our hormones in check. A lack of sleep, long-term use of corticosteroids and chronic stress are three of the biggest contributors to high cortisol levels.

A report published in the Indian Journal of Endocrinology and Metabolism states that stress can lead to changes in the serum level of many hormones including glucocorticoids, catecholamines, growth hormone and prolactin.

Cortisol is a glucocorticoid hormone synthesized from cholesterol by enzymes. At the right levels, it’s helpful, but when you have too much it can cause problems.

Since cortisol is regulated by the hypothalamus-pituitary-adrenal axis and cortisol is the primary hormone responsible for the stress response, keeping cortisol production at a healthy level through adequate sleep and stress reduction is extremely helpful to the health of your hypothalamus (as well as your pituitary and adrenal glands).

6. Exercise Regularly

Moderate exercise on a regular basis is excellent for your hypothalamus as well as your entire body. A number of studies have found a gamma-amino-butyric acid deficiency in the hypothalamus of hypertensive animal subjects.

A study published in 2000 looked at the relationship between the hypothalamus, exercise and high blood pressure in animal subjects.

In this study, the researchers found that chronic exercise has a positive effect on both gene expression and neuronal activity in the hypothalamus. Not surprisingly, they also found that chronic exercise lowered blood pressure levels in the hypertensive animals.

It appears that exercise not only boosts heart health, but also improves hypothalamus health, and improving both is likely to help lower blood pressure for humans as well as animals.

Studies have also suggested that there are a number of “exercise-induced mechanisms in the hypothalamus” that may contribute healthy metabolic function as well as energy balance.

Precautions

To determine if you have a problem with your hypothalamus or a syndrome impacting its health, your doctor will likely perform a physical examination and ask about your symptoms. Blood or urine tests will also likely be conducted to evaluate your hormone levels.

If your doctor determines that you have hormone deficiencies, hormone replacement medication will most likely be recommended. Make sure to educate yourself about the side effects of any medication.

Always use caution when using essential oils, especially if you have sensitive skin. Discontinue use if any negative reactions occur. Always test first in a small area before applying an oil all over the skin to make sure you don’t have any allergic reaction.

If you have an ongoing medical condition or are taking medications, consult your doctor before starting any new natural treatments.

Conclusion

• The hypothalamus is a pretty forgotten or unknown gland for most people, but it really is an aspect of our anatomy that plays a major role in our health on a moment-to-moment basis. If the hypothalamus doesn’t work properly, there are so many things that can go wrong.
• The hypothalamus produces hormones that are released into the bloodstream, including oxytocin, growth hormone releasing hormone and thyroid hormones.
• Some things you can do to support the hypothalamus, and the health of your endocrine and nervous systems, include exercising regularly, eating foods rich in chromium and healthy fats, getting enough sleep, and reducing stress.

The post 6 Natural Ways to Boost Hypothalamus Function appeared first on Dr. Axe.

Have you ever noticed a feeling a brain fog and fatigue after a day of thinking hard? Perhaps after a difficult day at work or long test, your brain just feels … tired.

A new study suggests that your body may be pushing you to make poor choices after a long day. It’s not that you’re being lazy or trying to punish yourself, but natural biological regulations are working to combat cognitive fatigue by favoring easy, short-term decision making.

Study Findings: Thinking Hard Can Lead to Bad Choices

A study published in August 2022 in Current Biology explored cognitive fatigue with magnetic resonance spectroscopy during a workday. This tool measures electromagnetic signals within metabolites of the brain.

For the study, two groups of participants performed either high-demand or low-demand cognitive control tasks and economic decisions. Data showed that choice-related fatigue markers were only present in the high-demand group, and those participants were more likely to prefer short-delay and little-effort options during decision making.

Researchers found that the hard thinking group displayed increased glutamate levels in the cognitive control region of the brain compared to the low-demand thinkers. Glutamate is a neurotransmitter (or chemical messenger) in the brain that has “excitatory effects,” meaning that it can actually excite cells to their death, according to prior research.

Study data also shows that this glutamate increase triggers a natural regulation mechanism in the cognitive region of the brain, which reduces a person’s control over decision making.

What It Means

This study indicates that after a day of hard thinking, you may experience a reduced ability to make decisions, and your brain will prefer little-effort options.

Because there’s a natural increase of glutamate levels in the brain after a day of intense thinking, it becomes more difficult to use the prefrontal cortex, the region of the brain that controls our thoughts and decision making.

We can learn from the study that it’s normal to feel brain fatigue after a day of hard thinking, and although we may not be aware of how tired our brains are, we should consider our abilities to make good decisions in these moments.

Tips to Support Cognition

Clearly, your brain is impacted by hard thinking and needs nourishment and rest to function optimally. Here are some tips to support cognition that you can practice every day:

1. Eat nutrient-rich brain foods. Your diet has a tremendous impact on the health of your brain, so opt for foods that are rich in nutrients, including antioxidants, healthy fats, vitamins and minerals. Some of the best brain foods include avocado, berries, cruciferous vegetables, leafy greens, walnuts, coconut oil, bone broth and dark chocolate.
2. Try nootropics. Nootropics are supplements that help cognitive function and support concentration. Some of the most popular nootropics include ginseng, ginkgo biloba, medicinal mushrooms, omega-3 fish oil, ashwagandha and vitamin B12.
3. Get enough rest. It’s clear from this study that the brain needs time to rest. For starters, make sure you get enough sleep every night — at least seven hours is needed. It’s also important to take breaks throughout the day to reset and recover. This can include taking a leisurely walk outdoors, chatting with a loved one or sitting quietly over a cup of tea.
4. Reduce stress. Stress increases cortisol levels, which impacts cognitive function, energy, sleep and more. When stress is chronic, or occurs daily, it can have a detrimental effect on your ability to think and make good decisions. Some effective ways to reduce stress include spending time outdoors, practicing meditation or quiet time, doing gentle exercise, and spending time with loved ones or pets.
5. Move your body. Daily movement increases energy and cognition, improves sleep, and helps balance your hormones. Opt for at least 30 minutes of exercise every day. This can include walking, jogging, biking, swimming, dancing, lifting weights, yoga, pilates and more.

Conclusion

• A study published in Current Biology indicates that after high-demand thinking the brain will experience fatigue, resulting in a preference for short-delay and little-effort options during decision making.
• Hard thinking increases neurotransmitters that excite brain cells, triggering a natural regulation system in the brain that can cause cognitive fatigue. As a result, people have a hard time making difficult decisions, sometimes without even noticing the difficulty.
• To avoid this brain fatigue, make sure you get enough rest and support your brain health with nutritious foods, proper sleep and exercise.

The post Study: A Day of Hard Thinking Can Lead to Bad Choices appeared first on Dr. Axe.

It’s no secret that inflammation is the root of many diseases, but did you know it may actually play a part in brain size as well? It’s true, but that also means consuming an anti-inflammatory diet can help combat chronic disease and potentially even help increase brain size.

In fact, a first-of-its-kind study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association found evidence that an anti-inflammatory diet may be tied to increased brain volume and gray matter.

Study Findings: Diet’s Effect on Brain Matter

Researchers spanning the globe, including those in Texas, Massachusetts, California and China, “investigated cross-sectional associations between the Dietary Inflammatory Index (DII) and measures of brain volume and cerebral small vessel disease among participants of the Framingham Heart Study Offspring cohort.”

Specifically, they looked at the 1,897 participants, with a mean age of 62, who completed food frequency questionnaires and MRIs.

What they found was that those who consumed more pro-inflammatory foods — and thus had higher DII scores — appeared to have smaller total brain volume “after adjustment for demographic, clinical, and lifestyle covariates.”

That’s not all. According to the researchers, “In addition, higher DII scores were associated with smaller total gray matter volume … and larger lateral ventricular volume.”

Essentially, consuming more foods that cause inflammation was associated with smaller brain volume and gray matter in the brain. Conversely, it’s believed that consuming an anti-inflammatory is tied to increase brain volume and gray matter.

The study authors did note: “As we are one of the first groups to report on the associations between higher DII scores and brain volume, replication is needed to confirm our findings.”

What It Means

This study provides evidence that a pro-inflammatory diet not only increases the risk for several physical diseases, but it also can negatively impact aging of the brain. As such, you should avoid eating inflammatory foods as much as possible, including:

• fried food
• processed meat and other processed foods
• alcohol
• refined carbohydrates
• artificial sweeteners
• vegetable oils
• high-fructose corn syrup

On the flip side, an anti-inflammatory diet can support brain health and healthy brain aging. That’s why you should consumer more anti-inflammatory foods, anti-inflammatory drinks and anti-inflammatory herbs, such as:

• omega-3 foods
• leafy green vegetables
• bok choy
• celery
• beets
• broccoli
• blueberries
• pineapple
• salmon
• bone broth
• walnuts
• coconut oil
• chia seeds
• flaxseeds
• turmeric
• ginger
• ashwagandha
• astragalus root
• calendula
• cat’s claw
• chamomile
• cilantro
• echinacea
• fenugreek
• holy basil
• kava root
• lemon balm
• licorice root
• oregano
• parsley
• passion flower
• rhodiola
• rosemary
• sage
• spearmint
• St. John’s wort
• green juices
• fruit and vegetable smoothies
• coffee
• tea
• apple cider vinegar

Other Ways to Support Brain Health

There are many ways beyond eating an anti-inflammatory diet to support brain health. For instance, there are actually things that can help increase your brain size, such as:

• Yoga
• Juggling
• Meditation
• Learning to play an instrument
• Being intimate with your partner
• Cardio and other forms of exercise
• Intermittent fasting

You can also consume more brain foods, such as avocado, dark chocolate and eggs, or take nootropics, including:

• Medicinal mushrooms
• Adaptogen herbs
• Bacopa monnieri
• Fish oil
• Ginseng
• Gingko biloba

Some other tips to keep your brain sharp and ways to improve memory include:

• Keep learning new things
• Get enough sleep
• Prioritize relationships to prevent loneliness
• Read

Conclusion

• A cross-sectional investigation examining brain volume and the Dietary Inflammatory Index found that a pro-inflammatory diet was associated with smaller brain volume and less gray matter.
• Researchers used data from the Framingham Heart Study Offspring cohort to perform the study.
• As such, an anti-inflammatory diet is tied to increased brain volume and brain matter, though the study authors warn that “replication is needed to confirm our findings.”
• Still, avoiding pro-inflammatory foods and consuming more anti-inflammatory foods benefits overall health in innumerable ways, including supporting brain health.
• In addition to eating an anti-inflammatory diet, other ways to support brain health include exercising, yoga, meditation, intermittent fasting, reading, prioritizing relationships, getting enough sleep, learning new things and more.

The post Anti-Inflammatory Diet Tied to Increased Brain Volume appeared first on Dr. Axe.

We can probably all agree that leaving the cubicle and heading out on a holiday or taking a midday break to meditate and de-clutter our minds feels good. But did you know that these disruptions in our regular schedules actually change our minds and bodies for the better — on a biological level?

A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks.

The study followed 94 healthy women between the ages of 30 to 60 years old. They all stayed at the same resort, with half simply on vacation and the other half following a meditation training program.

To better understand the “meditation effect,” the scientists behind the study also followed a group of 30 experienced meditators staying at the retreat the same week.

The research team looked at changes in 20,000 genes to figure out which genes changed during and after the resort trip. The results showed that spending a week at the resort significantly changed the molecular network patterns of participants in all the groups — the vacationers, the beginner meditators and the experienced meditators.

Perhaps unsurprisingly, the most notable gene activity was in those areas relating to stress response and immune function. A month after the experience was over, those newbie meditators were riding the relaxation wave with fewer symptoms of depression alongside visible stress relief compared to the non-meditating vacationers.

Essentially, while it seems logical that taking a vacation or engaging in heavy meditation would reduce stress, this is one of the first times that researchers have been able to pinpoint large changes in the body’s genes in a short amount of time.

What happens in your body when you go on vacation or meditate?

Vacation Health Benefits

Let’s start with the elephant in the room: Most of us don’t enough time off. In fact, more than half (55 percent) of Americans don’t use all of their paid time off (PTO), and when they do take off, 52 percent say they have worked during time they took off.

While it might seem that you’re just getting ahead and proving your worth to your boss, not taking full advantage of those days off means you’re not receiving the benefits of vacation time.

For starters, just planning a vacation can actually boost happiness levels. Whether it’s from the anticipation of the unknown or the excitement of planning time away, getting ready for a holiday can increase happiness, with one study finding that participants saw their mood levels improve about eight weeks before going away.

But the real magic occurs when you vacation. Being in a new environment, particularly abroad, affects how our neural pathways respond to things — also known as neuroplasticity — and can make us more creative.

When we’re in our normal, day-to-day lives, our brains can go on autopilot: They know how things work and where places are. When our brains are exposed to new sounds, tastes and cultures, different synapses fire off in our brains, revitalizing our minds and encouraging us to try new things, if only because we have to.

Maybe you’re not too keen on getting in touch with your creative side. Going on vacation will help you physically, too.

The Framingham Heart Study, which began in 1948 and is still going strong, found that women who took vacations just once every six years were nearly eight times more likely to have a heart attack than those who took one at least every two years.

A University of Massachusetts study discovered that among middle-aged men at high risk for coronary heart disease, the frequency of annual vacations was associated with a reduced risk of dying. Men who went on vacation regularly were 21 percent less likely to die of any cause and 32 percent less likely to die of heart disease.

Who needs medicine when you can lie on the beach?

Maybe you don’t have the luxury of jet-setting off to an exotic locale or taking weeks off at a time. That doesn’t mean you should skip taking time off.

Turning off your email and “unplugging” can ease you into a vacation state of mind, whether you’re enjoying a “staycation” or hitting the road with your family.

Being willing to try new things, whether you’re in an unfamiliar location or not, can keep your brain active and on its toes. Try local food and an adventure you might not normally indulge in.

Staying local? Check out a restaurant with a cuisine you might be unfamiliar with, or visit a nearby town you haven’t explored yet.

Related: Happiness Study: What Makes Us Happy & Healthy?

How Meditating Changes Your Body

Meditation has been around for thousands of years, and the positive effects from people who practice “mind exercising” have been touted for nearly as long. Now science can back up that the benefits you feel after taking a few minutes of zen are real and actually transform your cells.

For instance, a 2014 study published in the journal Cancer found that cancer survivors who participated in stress-reducing techniques, including meditation and yoga, physically changed their cells.

At the end of the three-month study, the two groups who meditated had longer telomere lengths than the control group, which only participated in one six-hour stress-reduction workshop. Telomeres are bits of DNA at the end of our chromosomes. Shortened telomeres are associated with aging, diseases like cancer as well as death.

As our telomeres age and can no longer shorten, the cells they’re attached to begin dying as well. This is how our bodies age.

When the study was over, the telomeres of those who meditated were the same length as when the study began. The control group’s telomeres were shorter, indicating that something about the stress-reducing activities was able to keep the telomeres intact in those three months.

“We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” said Linda E. Carlson, the study’s lead investigator.

Meditation has also been proven to help reduce anxiety, and it all comes back to the “Me Center,” or the medial prefrontal cortex. This is the area of our brans that processes information about ourselves and the world around us (hence the “me”).

Usually, the neural pathways from the sensation and fear areas of our brain to the Me Center are quite strong, triggering a reaction in the Me Center.

Meditation actually weakens this connection, so the instinct to react to an upsetting situation weakens. At the same time, our Me Centers link to the brain’s lateral prefrontal cortex, or Assessment Center, strengthens. Instead of freaking out about a situation, our minds are able to assess what’s happening in a more rational manner.

So, for example, if you email your boss a question and it takes her a few hours to respond, instead of worrying that your job is in jeopardy, you’re able to ascertain that she’s probably in a long meeting and unreachable at the moment.

Regularly meditating might actually make you a more compassionate person as well. A 2008 study found that when meditators heard sounds of people suffering, their temporal parietal junctures, the area of the brain linked with empathy, had a stronger response than in the brains of those who don’t regularly meditate.

You don’t need to spend hours or money to start meditating. You can get started with free or inexpensive smartphone apps like “Stop, Breathe & Think,” “Headspace” or “Buddhify.”

Even just mindfully taking a few deep breaths in and out can help ease our minds. (Also, check out our “guide” to guided meditation.)

It’s fantastic to see that science is getting closer to understanding just how our minds affect our bodies and health. But let’s be honest — most of us don’t need a scientist to tell us that going on vacation or meditating will help us feel better.

The post Vacation Health Benefits: How Taking Time Off Changes Your Brain appeared first on Dr. Axe.

If you’re relatively young and healthy, improving your memory may not be the health goal you’re currently most focused on. However, memory impairment is an issue that shouldn’t be taken lightly, considering one’s memory is tied to many other brain functions and serves as a window into overall cognitive health, and it’s never too early to find ways for how to improve memory.

Can you actually improve your memory? Research suggests that yes, you most likely can.

For people struggling with remembering things, concentrating and making decisions, experts’ advice for how to improve memory is to:

• Learn new information regularly.
• Eat an anti-inflammatory diet.
• Exercise often.
• Get enough sleep.
• Potentially try certain supplements, including nootropics.

Top 6 Ways for How to Improve Memory

What helps improve memory? Here’s what to focus on in order to stay mentally sharp and how to improve memory:

1. Keep Learning New Things

Challenging yourself with new tasks and “breaking out of your comfort zone” are great ways to encourage neuroplasticity, which is the ability of the brain to adapt to new things.

Neuroplasticity basically describes how your brain literally changes in response to challenges and things you do over and over again by forming new connections, and it’s a great way for how to improve memory. It happens when the brain reorganizes synaptic connections in response to learning and experiences.

It can be easy to get into a monotonous routine in older age, but continuing to develop new skills is essential for keeping the brain sharp and attentive.

The best brain-boosting exercises to try are those that require concentration, full engagement and a bit of mental effort. Any activity or hobby that requires hand-eye coordination and complex motor skills is also great for the mind.

Ideally you want to practice exercises that you can become increasingly good at over time, since progress is rewarding and fun. Some examples include:

• Learning a new instrument or language.
• Building things with your hands. (You can watch YouTube videos online for help.)
• Playing chess and other games, either online or in person.
• Dancing, yoga and tai chi.
• Golfing, tennis, bocci and similar sports.
• Doing crossword puzzles or playing board games.

2. Eat an Anti-Inflammatory Diet

One important aspect of improving your memory is providing your brain with the fuel it needs to protect against damage (like free radicals and oxidative stress). That’s why eating an anti-inflammatory diet is among the natural ways for how to improve memory.

A diet aimed at protecting cognitive function — and potentially even fighting neurodegenerative diseases like dementia and Alzheimer’s disease — should be one filled with antioxidants (from colorful fruits and vegetables), plus quality proteins and healthy fats.

This style of eating has been termed the MIND diet, which is a cross between the Mediterranean diet and DASH diet, created to support heart health. A 20201 study found that the MIND diet may contribute to cognitive resilience in the elderly.

You’ll want to include plenty of “brain foods” that support focus and memory in your diet, such as:

• Healthy fats, including olive oil, avocado, coconut, nuts like walnuts, egg yolks, ground flaxseed and flaxseed oil
• High-antioxidant foods, such as leafy greens, peppers, onions, citrus fruits, berries, broccoli, dark cocoa, acai, turmeric, herbs, etc.
• Cold-water “fatty fish,” such as salmon, tuna, halibut, trout, mackerel, sardines and herring, which provide omega-3s
• Superfoods like wheatgrass, seaweed and algae
• Green tea and coffee in moderation
• Wine in moderation (about one glass a day for women, two for men)

3. Exercise

Getting regular exercise has been shown in studies to help protect both short-term and long-term memories. It helps your mind stay sharp by:

• Halting age-related changes in the hippocampus.
• Increasing circulation and oxygen to your brain.
• Boosting neuroplasticity by stimulating growth factors and neuronal connections, including those facilitated by neurotrophins and myokines.
• Managing inflammation and supporting a healthy immune system.
• Reducing the risk for disorders that can contribute to memory loss, such as diabetes and cardiovascular disease.
• Building resiliency against stress.
• Reducing fatigue.
• Releasing endorphins that fight depression.

Aerobic exercises like brisk walking, swimming and cycling are among the best options for older adults, including those who may deal with injuries or pain.

4. Get Enough Sleep

Sleep makes a big impact not only on your energy level, but also your focus, memory, problem-solving abilities, emotion regulation and creativity.

Researchers have even found that getting enough sleep (avoiding sleep deprivation) plays in a role in long-term and short-term memory consolidation, which takes place during the deepest stages of sleep.

On average, adults need between seven to nine hours of sleep per night to feel their best. Some tips for getting better sleep include:

• Stick to a regular schedule to support your circadian rhythm (aka your internal clock). Go to bed at the same time every night, and get up at the same time each morning.
• Limit screen time at night and scrolling distressing news online. Instead, do something relaxing, such as reading, mediating or writing. Blue light emitted by electronics, such as TVs, tablets, phones and computers, can mess with your ability to sleep well.
• Try soothing activities, such as listening to music, meditation or yoga, which can improve cognitive abilities, including focus, creativity, memory and learning. One study found that meditation and music significantly enhanced both subjective memory function and objective cognitive performance in adults with cognitive decline.
• Cut back on alcohol, caffeine, sugar and spicy foods, especially close to bedtime.
• Take a nap, especially after learning new information. This may help with remembering things more easily, according to some studies.

5. Prioritize Relationships to Fight Loneliness

Studies show that meaningful relationships in one’s life and a supportive social circle can actually help defend the brain against damage, since these decrease loneliness, a form of psychological stress.

To boost your mood and brain function, make an effort to maintain relationships, and reach out to others often. Try finding a community that you can actively engage in, such as a church or faith group, fitness center, sports team, volunteer organization, etc.

Laughing with others, as well as physical affection, can help release “happy hormones,” such as oxytocin, that can aid in cognitive health.

Intentionally seek out and spend time with positive people. Playing with children and pets is another great stress-reducer that can make life more playful and help you take things less seriously.

Here’s a tip: If you find it difficult to keep up with an active social life and remember events, try staying organized with help from calendars, planners, maps, shopping lists, file folders and address books. Doing these types of things is associated with enhanced memory among older people.

6. Consider Taking Supplements Like Nootropics

How can I improve my memory fast?

Let’s say you’re cramming for an exam and looking for ways to help you retain information. Nootropics may come in handy.

These supplements, some of which contain caffeine or other stimulating ingredients, tend to help with focus and possibly memory, but it’s important to use them with caution and to do your research, since some may not be safe.

Nootropics cover a broad range of focus-boosting drugs, herbs and supplements, such as:

• Adaptogen herbs, like ginseng and rhodiola
• Medicinal mushrooms, such as cordyceps
• Amino acids, like L-carnitine
• Creatine
• DHA/fish oil
• B vitamins, especially B12
• Coffee or green tea extract
• Gingko biloba
• Theobromine
• A number of others

Each nootropic supplement works in a unique way and has its own specific mechanisms of actions. Many are capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain, such as:

• acetylcholine
• adrenaline
• dopamine
•  serotonin
•  GABA

This allows these supplements to increase energy and motivation, promote blood flow, and help protect the brain from oxidative stress — another option for how to improve memory.

If you’re more focused on short-term memory recall than preserving long-term memories, other tips for improving memory include:

• Studying in a place free of distractions (no television, music, phones, etc.).
• Utilizing mnemonics, which are associations you make between terms and something else you’re familiar with. You can also add in humor to make ideas more memorable.
• Learning the information over a longer period of time rather than cramming.
• Focusing on the big-picture concepts.
• Grouping similar concepts and terms together, so you mix new material with things you already know.
• Using visualization, photographs, charts and other graphics.
• Rehearsing the information out loud to yourself.

Risk Factors for Memory Impairment

Researchers have found that a number of lifestyle habits and health conditions are often associated with memory loss. Some of the biggest risk factors for experiencing cognitive decline and related diseases, such as dementia and Alzheimer’s, include:

• Having a history of heart disease or diabetes.
• Eating a diet that’s low in antioxidants and healthy fats but high in ultra-processed foods, added sugar and saturated fat (such as from foods like factory-farm red meat, whole milk, cheese products and desserts like ice cream).
• Hormonal issues, including thyroid imbalances, low testosterone and low estrogen.
• High consumption of alcohol.
• Smoking cigarettes and drug abuse.
• Vitamin B12 deficiency.
• Chronic stress. Too much stress can actually damage brain cells due to its effects on hormone levels, inflammation and even gut health.
• Taking certain medications, such as cold and allergy medications, sleep aids, and antidepressants.
• A sedentary lifestyle.
• Having an unhealthy balance between work and leisure time/not enough time for relaxation.
• Loneliness and having few close relationships.

Conclusion

How can I sharpen my memory? This is a great question considering that memory plays a role in learning, decision making and even maintaining relationships.

Based on available research, here’s how to improve memory by helping your brain form and retain memories:

• Keep learning, since this is related to neuroplasticity that increase cognitive abilities. Try things like playing music, doing challenging games online, reading, building things and so on.
• Eat an anti-inflammatory diet with lots of antioxidants.
• Exercise often.
• Get enough sleep.
• Prioritize relationships to fight stress and loneliness.
• Take supplements, such as nootropics.

The post Top 6 Natural Ways for How to Improve Memory appeared first on Dr. Axe.

We know from recent news that cranberries have a positive effect on heart health, and guess what? The fruit is back at it again, this time with trial results showing it can benefit brain function, too.

A recent study evaluating cranberries for brain health shows that daily consumption can improve memory in older adults, likely because of its high flavonoid content.

Study Findings: Cranberries Boost Brain Health

A 12-week, parallel, randomized, placebo-controlled trial of freeze-dried cranberry powder published in Frontiers in Nutrition evaluated the impact of cranberries on cognitive function and neural functioning in older adults.

Sixty adults between 50 and 80 years old consumed what’s equivalent to one small cup of cranberries daily for 12 weeks. After the trial period, researchers observed improvements in visual episodic memory and neural functioning in participants compared to placebo and a significant decrease in LDL cholesterol during the course of intervention.

The dosage used in the trial was roughly 100 grams of fresh cranberries, or one cup, and was calculated to provide 281 milligrams of proanthocyanidins, with an increase of 20 milligrams flavonols and 59 milligrams anthocyanins per day.

Cognition among participants was assessed using a questionnaire that covered attention and orientation, memory, fluency, language and visuospatial functions. Other tests measured executive functions, short-term memory and spatial orientation.

What It Means

The recent trial suggests that cranberries, likely because of their flavonoid content, may help to improve brain health in older adults. We know from previous research that consuming bioflavonoids, the phytonutrients that are found naturally in fruits, vegetables and herbs, help limit neurodegeneration and abnormal deteriorations in cognitive performance.

Two types of flavonoids that are present in cranberries, anthocyanins and proanthocyanidins, are known for their brain health-boosting properties. Anthocyanins, for example, are a group of powerful antioxidants that fight the effects of aging by reducing oxidative stress. There are other studies that show anthocyanin can improve age-related deficits that affect neural and behavioral parameters, including motor functions and memory.

Proanthocyanidins, which are found in grapeseed and cranberry, have demonstrated neuroprotectant and antioxidant effects in animal studies.

Given what we know about these flavonoids, it makes sense that daily cranberry consumption has such a positive effect on brain health among older adults, but long-term benefits and results from other forms of cranberry (like juice vs. freeze-dried) need to be analyzed further to get a better understanding of the fruit’s impact.

How to Consume More Cranberries

These days, you can find cranberries in several forms, including as capsules, tablets, powders and extracts. If you’re using cranberry supplements, follow the product directions carefully, and speak to your health care provider about the proper intake if you’re using the product long term.

For this most recent trial on cranberry consumption, participants consumed what’s equivalent to one cup of whole cranberries per day. You can add these delicious fruits into so many recipes, from salads to baked goods and beverages.

Here are some great examples:

• Cranberry Apple Cider Vinegar
• Cranberry Sauce With Pecans
• Pear Cranberry Salad
• Cranberry Salsa

Conclusion

• Recent research shows that not only are cranberries good for health health, but they benefit brain health, too.
• A new trial evaluating cranberries for brain health found that consuming cranberry powder daily was able to improve neural functioning and memory.
• These cranberry benefits are likely due to the fruit’s naturally occurring flavonoids, especially anthocyanins and proanthocyanidins, which are known for their brain health-boosting properties.

The post Study Highlights Benefits of Cranberries for Brain Health appeared first on Dr. Axe.

Alzheimer’s disease is a devastating disease, and promising treatment has been fleeting. As a result, the medical and scientific community continues to place a bigger emphasis on the prevention of Alzheimer’s.

To that end, an encouraging new study from the University of Southern California found that higher levels of HDL cholesterol (or “good” cholesterol”) in the fluid surrounding the brain and spinal cord may offer protection from Alzheimer’s.

Let’s dig in to what this study revealed alongside perhaps other natural ways to prevent Alzheimer’s disease (AD), including how to improve one’s levels of good cholesterol.

Study Findings

In the study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, researchers proposed that “small high-density lipoprotein (HDL) particles reduce the risk of Alzheimer’s disease by virtue of their capacity to exchange lipids, affecting neuronal membrane composition and vascular and synaptic functions.”

In 180 individuals over the age of 60 (average age 77), HDL particles in cerebrospinal fluid and plasma were measured. A link was found between a higher number of small HDL particles in that fluid and two critical indicators that appear to offer protection from Alzheimer’s.

The first indicator was how a better performance on memory, thinking and/or cognitive tests was associated with individuals with higher levels of small HDL particles in their cerebrospinal fluid. Importantly, this was independent of age, sex, education or even if they carried the so-called Alzheimer’s disease gene (APOE4). If the individual didn’t exhibit any cognitive impairment to begin with, then the link was even stronger.

The second indicator of the protective effect? Those with higher levels of small HDL particles in the brain also possessed higher levels of a certain peptide (amyloid beta 42) in their cerebrospinal fluid. According to this same study, higher levels of this peptide are linked to a lower risk for AD.

Scientists suggest that these small HDL particles may assist future treatments for early AD, for example. They say that further studies will help exploit small HDLs for therapeutic purposes, as they hypothesize that these small HDLs help clear and excrete the peptides that form plaques that occur in AD.

How to Raise HDL Levels Naturally

To keep Alzheimer’s at bay, it indeed may be essential to have these small HDL particles lubricating the brain and spine regions in order to keep them healthy, says Dr. Hussein Yassine, USC associate professor of medicine and neurology and co-author of the study.

To keep those brain cells healthy, he says it’s important to use exercise and other methods that help promote the production of these HDL particles.

The great news is that making changes to daily habits like diet and exercise can equate to healthier HDL cholesterol levels, which can lower your risk for AD as well as other life-threatening health issues.

1. Don’t Smoke

Studies show that cigarette smoking adversely affects HDL by lowering its level.

2. Exercise More

Increased physical activity directly helps raise your HDL cholesterol. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better than none.

3. Decrease Body Weight

If you’re currently overweight, by losing even a few pounds can improve your HDL cholesterol. For every six pounds of weight you lose, your HDL can increase by 1 milligram per deciliter.

4. Eat Healthier Fats

To improve your HDL level and your overall cholesterol, you definitely want to avoid trans fats, which are commonly found in hard margarines, baked goods and fried fast foods. Conversely, you want to consume more healthy fats like those found in avocado, olive oil, nuts and salmon.

Why? Healthy fats help balance out the LDL cholesterol by lowering it and increasing HDL cholesterol.

5. Reduce Refined Carbs

A diet high in refined carbohydrates like white bread, sugar, etc., has a negative effect on your HDL level, so by reducing your intake of these types of carbohydrates you can improve your HDL. Opt for high-quality, healthier carbs like those found in sprouted breads and fruit.

6. Keep Alcohol Consumption Moderate

Moderate alcohol consumption has been linked with higher levels of HDL cholesterol. Moderate consumption for healthy adults is one alcoholic drink per day for women of all ages and men over 65 and up to two drinks per day for mean 65 and under. Organic red wine is a smart choice.

7. Increase Niacin Intake

Niacin is a B vitamin that your body uses to turn food into energy. It also helps keep your digestive system, nervous system, skin, hair and eyes healthy.

Most people get enough niacin or B3 from their diets, but niacin is often taken in prescription-strength doses to treat low HDL levels. Niacin supplementation can raise HDL cholesterol by more than 30 percent but may come with some unpleasant side effects.

A safer bet is to aim to add more to your daily diet. The top niacin-rich foods include turkey, chicken breast, peanuts, mushrooms, liver, tuna, green peas, grass-fed beef, sunflower seeds and avocado.

8. Consider Your Prescriptions

Could one of your current prescriptions be a cause of your low HDL levels? Medications such as anabolic steroids, beta blockers, benzodiazepines and progestins can depress HDL levels. If you take any of these medications, talk to your doctor and consider if there is anything you can do that could take the place of your current prescription.

The post HDL (‘Good’) Cholesterol May Help Prevent Alzheimer’s appeared first on Dr. Axe.

We know that a diet high in antioxidants offers protection against free radical damage and oxidative stress, two contributors to many chronic diseases, especially those associated with aging.

Do antioxidants help with dementia? Based on recent research, it appears that they do.

A new study found that adults with higher levels of antioxidants circulating in their bodies — especially the types called lutein, zeaxanthin and beta-cryptoxanthin — seem to benefit from increased protection against developing dementia, one form of cognitive decline.

Study Findings: Antioxidant Levels Linked to Dementia Risk

Dementia is the general term for cognitive decline that is severe enough to interfere with daily life. Alzheimer’s is the most common cause of dementia, but not the only kind.

Both dementia and Alzheimer’s typically result in loss of memory, language difficulties, issues with problem-solving and other mental impairments.

Findings from a May 2022 study published in the the journal Neurology showed that higher antioxidant levels are linked to lower dementia risk.

Data from the study indicates that when adults consume more antioxidants from a healthy diet, especially one high in plant foods, they are less likely to develop dementia as they age. Specific antioxidants that were found to be protective against cognitive decline include lutein, zeaxanthin and beta-cryptoxanthin.

These antioxidants are found in nutrient-rich foods, including:

• leafy greens (like kale, spinach, collard greens, etc.)
• other veggies, such as broccoli and peas
• oranges
• papaya
• berries

This particular study included over 7,200 adults who were 45+ years old when the study began. All participants were tested for levels of vitamins A, C and E and carotenoids antioxidants in their blood at the beginning of the study. They were then followed for an average of 16 years.

Over the course of 16 years, researchers tracked who developed dementia and who did not, and then they compared differences in these two group’s diets.

Here are the main findings from the study:

• Adults who had the highest levels of lutein and zeaxanthin in their blood at the beginning at the study were less likely to develop dementia than those with lower levels.
• The more lutein and zeaxanthin in someone’s blood, the better protected that person was from dementia years later.
• Higher blood levels of beta-cryptoxanthin were also found to be protective against dementia.

How do antioxidants affect the brain?

Antioxidants are substance that protect cells from damage caused by free radicals, which develop during the process of oxidation during normal metabolic function. While some level of free radical damage is unavoidable, certain lifestyle factors worsen free radical damage/oxidative stress, such as cigarettes, alcohol, radiation and environmental toxins.

Free radicals lead to reactive oxygen species (ROS) and reactive nitrogen species (RNS), such as superoxide, hydroxyl and nitric oxide radicals. These damage DNA and lead to the oxidation of lipids (fats) and proteins in cells. This then contributes to certain chronic and degenerative diseases.

Foods that provide antioxidants can help protect the brain from free radical damage and oxidative stress, which can cause cellular damage in the brain. Therefore high-antioxidant foods are thought to naturally buffer brain cells from experiencing changes that contribute to cognitive decline.

How to Increase Antioxidant Intake

There are many types of antioxidants and phytonutrients found in unprocessed plant foods, including carotenoids (the type measured in this study mentioned above), flavonoids, polyphenols and others.

The best way to boost your intake of protective antioxidants is to consume a variety of plant foods in their natural forms — or in other words, to “eat the rainbow.” When a plant is brightly or deeply colored, such as kale, mango or blueberries, it indicates that it has high levels of antioxidants.

Choosing fruits, veggies, herbs and spices that come in various colors is a good way to obtain a mix of disease-fighting compounds.

Some of the best foods for increasing your antioxidant intake include:

• Leafy greens, such as microgreens, dandelion and turnip greens, kale, spinach, collard greens, and others
• Cruciferous veggies, such as broccoli, cauliflower, Brussels sprouts and cabbage
• Other veggies, like bell peppers, mushrooms, green beans, tomatoes and artichokes
• Root veggies, like carrots, beets, sweet potatoes and winter squash
• Berries, such as strawberries, blueberries, cranberries, raspberries, acas, goji, mulberries, etc.
• Cherries
• Citrus fruits, including oranges, tangerines, grapefruit, etc.
• Topical fruits, like papaya, mango, pineapple, kiwi and guava
• Beans, legumes and green peas
• Spices, such as turmeric, ginger, basil, etc.
• Herbs, like basil, cilantro, parsley, etc.
• Cocoa and dark chocolate
• Red wine

Other healthy foods to emphasize for cognitive health include:

• oily fish like salmon and sardines
• olive oil and coconut oil
• avocados
• eggs
• probiotic foods
• nuts and seeds

Overall, aim for a diet similar to the Mediterranean diet (or MIND diet), in combination with regular physical activity and a healthy BMI.

Other Tips to Protect Brain Health

What else lowers your risk of dementia? Aside from eating an anti-inflammatory diet, other ways to prevent and treat Alzheimer’s and dementia include:

• Purchase organic foods as much as possible to avoid exposure to pesticides and other chemicals. Be especially careful about avoiding the “dirty dozen,” which are nonorganic fruits and vegetables that are coated with agricultural chemicals.
• Quit smoking cigarettes and using drugs, since both damage cells and the brain.
• Only consume alcohol in small to moderate amounts, meaning no more than one to two drinks per day.
• Get enough exercise every day, meaning about 30 to 60 minutes of moderate-intensity exercise (such as brisk walking) most days of the week.
• Prioritize sleep, aiming for seven to nine hours per night.
• Test your water if you drink tap water, or get a recent water testing report if you drink municipal water. Use a water filter at home to cut out contaminants.
• Eat less foods in packages, which can contain contaminants and are also likely to be made with added sugar, artificial ingredients, lots of sodium and preservatives.
• Consider taking some of the following supplements that may help protect the aging brain: fish oil with DHA (1,000 mg daily), vitamin D3 (5,000 IU daily), CoQ10 (200 mg daily), ginkgo biloba (120 mg daily) and phosphatidylserine (300 mg daily).

Conclusion

• Do antioxidants prevent dementia and Alzheimer’s? According to a 2022 study, higher antioxidant levels are linked to lower dementia risk.
• Findings from a May 2022 study published in the the journal Neurology indicate that when adults consume more antioxidants from a healthy diet high in plant foods, they are less likely to develop dementia as they age.
• Specific antioxidants that were found to be protective of the brain include lutein, zeaxanthin and beta-cryptoxanthin.
• These compounds are found in anti-inflammatory, nutrient-rich foods, such as leafy greens, other veggies, berries, citrus fruits, tropical fruits, herbs and spices.

The post Higher Antioxidant Levels Linked to Lower Dementia Risk appeared first on Dr. Axe.

It’s no secret that heart disease is an epidemic in the United States. After all, the American Heart Association reports that nearly half of Americans have heart disease, and according the Centers for Disease Control and Prevention, it continues to be the No. 1 killer in the U.S.

The good news is there are many ways you can prevent and combat this deadly condition with lifestyle and dietary changes, and this is true no matter what type of diet you follow. In fact, new research published in February 2022 in the journal Advance in Nutrition found evidence that a plant-based omega-3 supports heart health — and as an added bonus, this type of omega-3 also benefits cognitive health.

Study: Plant-Based Omega-3 Supports Heart, Cognition

Published by Oxford University Press on behalf of the American Society for Nutrition, this analysis examined several different bodies of research on alpha-linolenic acid (ALA), a vegetable-based omega-3 fatty acid. The examination spanned the globe, including studies and researchers from the Fatty Acid Research Institute in South Dakota, Penn State University’s Department of Nutritional Services and several organizations in Spain.

The researchers looked at meta-analyses, observational studies, randomized controlled trials and epidemiological studies specifically on ALA to determine its effects on heart and brain health. Here’s what they found:

• Increasing dietary ALA is linked with a 10 percent lower risk of heart disease and 20 percent lower risk of fatal coronary heart disease.
• Dietary ALA can reduce cholesterol, triglycerides and blood pressure.
• Epidemiological studies and trials show ALA’s anti-inflammatory effects.
• Research points to ALA helping decrease diabetes risk as well.

That’s not all. According to the study authors, “The role of ALA in cognition is in the early stages but shows promising evidence of counteracting cognitive impairment. Much has been learned about the health benefits of ALA and with additional research we will be better positioned to make strong evidence-based dietary recommendations for the reduction of many chronic diseases.”

All of this evidence points to ALA helping boost both heart and brain health. This isn’t surprising given all the benefits of omega-3s.

How to Get ALA Into Your Diet

Two of the top sources of alpha-linolenic acid are walnuts and flaxseeds. There are innumerable ways to get these into your diet.

You can add walnuts to salads, munch on a handful as a snack or try some of the following recipes:

• Raw Walnut Tacos Recipe
• Raw Brownie Bites Recipe
• Cheesy Spaghetti Squash Recipe
• Mango Walnut Spinach Salad Recipe

Flaxseeds can be used in many of the same ways. Here are a few flaxseed recipes to try:

• Citrus Flax Green Smoothie Recipe
• No Bake Coconut Cookies Recipes
• Black Bean Burger Recipe

Other sources of ALA include:

• Safflower oil
• Sunflower seeds
• Pine nuts
• Soybean oil
• Sunflower oil
• Corn oil
• Pecans
• Sesame oil
• Brazil nuts

Consume more of these foods, especially nuts and seeds as opposed to some of the oils, to get more plant-based omega-3 into your diet and support heart and cognitive health.

Conclusion

• Alpha-linolenic acid is a plant-based omega-3 fatty acid.
• Research published in February 2022 found evidence that ALA supports heart health and shows promise for cognition.
• Examining a wealth of studies, the authors noted that dietary ALA consumption was linked to a lower risk of heart disease and reduced cholesterol, triglycerides and blood pressure — all risk factors for heart disease.
• They also noted ALA’s anti-inflammatory effects to combat chronic disease, its potential in preventing diabetes risk and even promise for cognitive benefits.
• To get more of this plant-based omega-3 into your diet, consume walnuts, flaxseeds, along with other nuts and seeds and their oils.

The post Alpha-Linolenic Acid: Plant-Based Omega-3 Supports Heart, Cognition appeared first on Dr. Axe.

We know by now that the gut microbiome plays a major role in cognition and antibiotic use has detrimental impacts on gut health, but there’s been limited evidence to prove this seemingly obvious association — until now.

A new study published in PLOS One found that for women midlife antibiotic use is linked to declined cognitive function. The study results suggest that antibiotic use should be used with caution, especially among older adults, as it can accelerate brain aging when used in excess.

Study: Midlife Antibiotic Use Linked to Cognitive Decline

A March 2022 prospective population-based cohort study involving 14,542 female nurses sought to examine if the impacts of antibiotic use on the gut microbiome are linked to cognitive decline in adults.

Study participants completed a self-administered computerized neuropsychological test battery between 2014 and 2018. Regression models were used to assess if chronic antibiotic use in midlife was associated with cognitive impairment later in life.

Data showed that women who reported at least two months of antibiotic exposure in midlife, with a mean age of 54, had lower cognitive scores seven years later. Antibiotic users were compared to non-antibiotic users when measuring psychomotor speed, attention, learning and working memory.

Even when the data results were adjusted for age and additional risk factors, including existing health conditions, the differences did not change significantly.

Researchers concluded that the relation of antibiotic use to cognition was roughly equivalent to changes found in three to four years of aging. The study data shows that “long-term antibiotic use in midlife is associated with small decreases in cognition assessed several years later.”

What It Means (Antibiotic Overdose Risks)

This recent study highlights known side effects of antibiotics, including their detrimental effects on gut and brain health. Antibiotics, which are used to treat bacterial infections, can be overused and lead to antibiotic resistance and several health implications.

Remember that every time you take antibiotics, they kill off the “good” and “bad” bacteria in the body. Keeping a healthy balance of bacteria is important for so many aspects of human health, including immune system and cognitive function.

In addition to antibiotic use and cognitive decline in women, other risks associated with frequent antibiotic use include:

• bacterial infections that are antibiotic-resistant
• the development of allergies and asthma, especially among children
• digestive problems, like diarrhea and stomach pain
• “black tongue” symptoms, like nausea, vomiting, swollen tongue and headache
• fatigue and exhaustion
• brain fog
• mood changes
• hallucinations or psychotic episodes

How to Support Cognition as We Age

Whether you’ve taken antibiotics in recent years or not, it’s always important to support cognitive health, especially as we age. So many factors can impact brain function, including medications, environmental pollutants and food additives.

How do you support cognition? Here are a few tips to follow:

1. Eat brain foods: Eating foods that are nutrient-dense, contain healthy fats and are rich in antioxidants supports cognitive health. These include avocados, berries, broccoli and other cruciferous vegetables, coconut oil, extra virgin olive oil, leafy greens, wild-caught salmon, and dark chocolate.
2. Avoid inflammatory foods: Reduce your sugar and refined carbohydrate intake. It’s also beneficial to avoid overconsumption of processed and packaged foods that typically contain artificial ingredients and added sugars.
3. Exercise daily: Daily exercise helps reduce stress, balance hormones, improve memory and clear mental clutter, especially among older adults.
4. Get outdoors: Not only is being outdoors an excellent mood booster, but the vitamin D that’s produced from sun exposure helps with concentration, learning and memory.
5. Get enough sleep: Getting enough sleep (seven to nine hours per night) is one of the most important ways to improve cognitive function.
6. Try brain-boosting supplements: If you’re looking for additional support, adding in brain-boosting supplements can be helpful for healthy cognitive function. Omega-3 fish oil, ginseng, gingko biloba, ashwagandha, l-theanine and rhodiola are some common brain supplements.

Conclusion

• A March 2022 prospective population-based cohort study involving over 14,000 female nurses found that midlife antibiotic use is linked to cognitive decline in adults.
• Researchers concluded that the relation of antibiotic use to cognition was roughly equivalent to changes found in three to four years of aging.
• In addition to hindering cognition, long-term or excessive antibiotic use can cause antibiotic resistance, mood changes, digestive problems, fatigue and weakened immune system.
• To boost cognition with age, eat a nutrient-rich diet with antioxidant foods, exercise regularly, get enough sleep and supplement with brain-boosting herbs for extra support.

The post Study Finds Association Between Midlife Antibiotic Use and Cognitive Decline in Women appeared first on Dr. Axe.

If you spend a decent amount of time on social media or platforms like Reddit, you may have across the unusual trend called ASMR, or “autonomous sensory meridian response.” What does ASMR seen on things like TikTok and YouTube mean?

People report experiencing ASMR — which is described as “tingling sensations” down the scalp, neck and spine, as well as feelings of relaxation and well-being — when watching calming videos or doing things that involve role playing (however they aren’t sexual in nature).

While it’s still not entirely understood how it works and how effective it might be, ASMR “triggers” (mostly videos or audio recordings) can potentially function as natural anxiety remedies for people who find it to be pleasurable. Research shows that ASMR is also potentially linked to less depression, stress, insomnia and pain.

What Is ASMR?

What exactly is ASMR? Autonomous sensory meridian response is a sensory phenomenon that is still being studied. The term is used to describe tingly sensations and other forms of pleasure that originate near the neck and extend down the body.

Autonomous sensory meridian response might sound like a complicated bodily process, but it’s actually not. It’s not even a real scientific term but instead was made up by someone on Facebook in 2010 to describe sensations that people experience when watching certain things, especially videos.

Anything that sparks ASMR sensations is known as a “trigger.” Most popular ASMR triggers/videos feature people doing ordinary things, such as:

• Whispering stories
• Repetitive movements
• Meditating and giving massages
• Making swooshing sounds
• Stirring or pouring something
• Giving people personal attention, such as by grooming or examining
• Playing with objects like paper or utensils
• Watering plants or doing other household chores
• Making crisp sounds
• Laughing
• Creating white noise, such as with a blow dryer, airline noises or vacuums
• Doing activities with slow movements

ASMR can be experienced without videos, such as by doing something creative or tactile with other people, but videos are currently the most popular trigger and way that people experiment with autonomous sensory meridian response. Popular creators of ASMR videos on YouTube even describe their work as a “form of art” and themselves as “ASMR artists.”

How Does It Work?

There hasn’t been much research specifically focused on ASMR, so it’s hard to say how it works exactly. However, we can relate the sensations that people describe, such as feeling soothed or comforted, to other types of relaxing or engaging experiences.

We can also rely on anecdotal evidence (people’s explanations of why they enjoy ASMR).

One neurologist explained to the news website Vox that ASMR most likely works via several mechanisms:

• ASMR is likely a way of activating the brain’s pleasure response. In other words, watching certain types of videos makes us feel good, so we keep doing it, which reinforces the pleasurable feelings.
• It can put people into a “flow state,” meaning they are fully engaged in the activity and focused on the present moment, which helps calm down negative thoughts. This makes ASMR similar to mindfulness practices, which have been shown in many studies to have positive effects on mental and physical health.
• It may be similar to a type of mild seizure. Believe it or not, seizures can sometime feel pleasurable and are not always damaging to the brain.
• Other research suggests ASMR triggers may promote synaesthesia, which is a neurological condition that results in a joining or merging of senses that aren’t normally connected. For example, someone experiencing synaesthesia may “hear colors” or “see sounds.”
• Additionally, it can help people feel connected to others, which is naturally comforting. The New York Times has reported: “A.S.M.R. might have something to do with socially bonding ‘affiliative behaviors,’ known to release feel-good hormones like oxytocin.”

Some evidence also points to people who experience ASMR as being highly sensitive. ASMR response has been associated with heightened external sensitivity and greater control over one’s attention toward the body and emotional state.

In other words, studies suggest that those who experience autonomous sensory meridian response may have subtle brain differences from those who don’t.

Potential Benefits

Based on what ASMR enthusiasts have shared, the greatest benefit associated with ASMR videos is that they can have mood-enhancing effects, including by being relaxing and uplifting.

A 2015 study focused on the effects of ASMR that included over 260 people found that it’s similar to a “flow-like mental state.”  Researchers found that ASMR triggers can potentially help:

• Improve people’s moods
• Reduce stress, anxiety and depression
• Potentially decrease chronic pain
• Enhance focus
• Improve sleep

Another possible benefit is that it makes people feel seen and connected to others who enjoy the same types of triggers/videos. This might decrease feelings of loneliness and serve as an outlet for stress.

As the Vox article mentioned above put it: “It’s only with the internet that people can stumble into one another and suddenly realize they’re not alone in experiencing this strange sensation.”

How to Do It

There isn’t necessarily just one way to experience ASMR, since it seems to come down to individual preferences.

In the study mentioned above, the vast majority of people who reported experiencing ASMR regularly said they preferred watching triggers/videos at night before bed in a quiet, relaxed place. This can be a part of a calming nighttime routine that can help you feel more drowsy and less alert. (Just be aware that too much screen time and blue light exposure close to bed may interfere with sleep.)

You’ll likely need to use the internet/social media to achieve autonomous sensory meridian response, such as with help from YouTube videos or recordings. You can also try using binaural headphones to improve the quality of sound. Binaural headphones play two similar tones in each ear, which seems to affect brain waves in a way that has a soothing response.

If you want to experience ASMR-like effects without using devices, try listening to audio recordings of repetitive sounds and white noise, such as wind, ocean waves, airplanes, rain, etc.

You might also choose to use ASMR triggers at other times of the day when you’re feeling stressed or distracted, such as when working out or taking a break from focusing on tasks at work.

Risks and Side Effects

Is ASMR safe? Overall, yes it is.

If someone uses autonomous sensory meridian response as a relaxation tool, it’s unlikely to cause any side effects or problems. That said, it probably won’t work for everyone.

Why is ASMR so annoying to certain people? Because everyone has different preferences, likes and dislikes (known as “neurodiversity”), not everyone responds to the same ASMR triggers or videos similarly.

This means to experience ASMR, you probably need to do some experimenting to see which types of themes you resonate with you most (if at all).

People also report that they “grow tolerant to triggers” if they listen or watch them too much. You might find ASMR videos to be somewhat appealing at first but then very annoying if you keep watching them, so try switching it up to see if this helps.

Conclusion

• Why is ASMR a thing? Autonomous sensory meridian response is a type of sensory phenomenon that researchers are still learning about. It’s gained popularity on social media and platforms like Reddit over the past decade.
• People describe ASMR as feeling like tingling, static-like sensation across the scalp and back of the neck. Many find it relaxing and capable of improving their moods.
• It is triggered by certain types of audio and visual stimuli, as well as role playing.
• Some research suggests that ASMR triggers/videos may help lower depression, stress and chronic pain.

The post ASMR: What Is Autonomous Sensory Meridian Response & Does It Work? appeared first on Dr. Axe.

As if you needed another reason to avoid or quit smoking, new research from the American Heart Association (AHA) found evidence that smoking harms brain health.

We all know that smoking can lead to a whole host of health problems, including:

• higher risk of heart disease
• DNA damage
• lung and respiratory damage
• fertility and pregnancy issues
• cancer
• emphysema
• dementia
• so much more

In addition, tobacco use, whether we’re talking cigarettes or vaping, is the leading cause of death, illness and impoverishment in the world, according the World Health Organization (WHO). WHO also reveals tobacco use kills more than 8 million people annually around the world: 7 million due to direct use with another 1.2 million from secondhand smoke.

Now, according to this new AHA research, there is an association between smoking and cognitive decline.

Study Findings: Smoking Harms Brain Health

For this study, “Impact Of Cigarette Smoking And Its Interaction With Hypertension And Diabetes On Cognitive Function,” researchers “evaluated the association of a cigarette-smoking biomarker with cognitive function, and tested whether smoking acts synergistically with hypertension and diabetes to influence cognition.”

They did this by performing a cross-sectional analysis of the U.S. National Health and Nutrition Examination Survey on study participants 60 years or older from 2011–2014. The 3,244 participants were given four cognitive tests:

1. immediate word recall
2. delayed word recall
3. animal fluency test
4. digit symbol substitution test

The analysis was “adjusted for demographics, socioeconomic factors, education, cardiovascular risk factors/disease, alcohol use, and depression,” and participants were tested for cotinine levels. Cotinine is a byproduct that forms after nicotine enters the body and is a biomarker of cigarette smoking and exposure.

What the researchers found was that even when accounting for participants with hypertension and diabetes, two other conditions known to affect cognition, there was evidence smoking harms brain health. Higher levels of cotinine in the blood were associated with worse performance in the digit symbol substitution test.

The authors of the study concluded:

Higher levels of a smoking biomarker were associated with worse performance on a multidomain cognitive test at the population level, regardless of hypertension or diabetes. These data demonstrate the detrimental impact of smoking on cognition and underscore the broad importance of promoting smoking cessation to preserve cognitive health.

How to Quit Smoking

If you or someone you know is a current smoker, there are some excellent mind-body techniques that can help with quitting. Since we now know smoking harms brain health, here are some ways to help prevent and or quit this damaging habit:

• Yoga
• Exercise
• Mindfulness meditation
• Guided imagery
• Hypnosis
• Tai chi

Of course, smoking isn’t the only thing that harms brain health. You can help protect cognition into old age by consuming more brain foods, taking advantage of natural nootropics and performing a brain detox.

Here are some more ways to improve memory and support cognitive health:

• Never stop learning new things
• Eat more anti-inflammatory foods
• Exercise
• Get enough sleep
• Prioritize healthy relationships
• Lower stress levels

Conclusion

• The American Heart Association published new research that found smoking harms brain health.
• When examining more than 3,200 participants with a median age of 69 from 2011 to 2014, researchers found those with higher levels of cotinine, a biomarker of smoking and exposure, had worse scores on cognition tests.
• The AHA strongly urges people to avoid or quit smoking, and researchers concluded the study findings “demonstrate the detrimental impact of smoking on cognition and underscore the broad importance of promoting smoking cessation to preserve cognitive health.”
• You can use natural lifestyle habits to help quit smoking, such as yoga, exercise, meditation, tai chi and more.
• Other ways to support and protect brain health include consuming more brain foods and natural nootropics, performing a brain detox, getting enough sleep, lowering stress, and more.

The post American Heart Association: Smoking Harms Brain Health appeared first on Dr. Axe.

It’s well-known that exercise is extremely important to overall health, but do you ever think about its impact on your memory? A new study shows the remarkable connection between exercise and cognition among older adults.

The many benefits of exercise include boosting energy levels, promoting a better mood, improving sleep, fighting chronic disease and, according to this recent research, supporting healthy brain function, especially among older adults.

The study, which was conducted at the University of California San Francisco and published in January 2022, found that exercising alters brain chemistry in elderly people, supporting healthy cognition. By boosting the production of certain proteins that help with nerve cell signaling, exercise helps prevent dementia and other neurodegenerative conditions.

Study Findings: Exercise and Cognition in Elderly

A study published this January in Alzheimer’s & Dementia explored the beneficial effects of physical activity on cognition. Researchers found that when elderly people stayed active, their brains had more of a class of proteins that enhance connection between nerve cells.

Lead study author Kaitlin Casaletto, Ph.D, said that maintaining the integrity of connections between neurons may be a vital element in fighting dementia, according to an article published in Science Daily. The synapse between neurons, which allows them to pass signals or messages, is where cognition happens, and the study shows that exercise may boost this synaptic functioning.

The findings indicate that older adults who remained active had higher levels of proteins that facilitate the exchange of signals or information between neurons. This aligned with previous research on these proteins playing an important role in healthy cognition.

What’s more, the report showed that the benefits of exercise on neurons went beyond the hippocampus, the center of learning and memory, and impacted other regions that are associated with cognition.

Exercises to Maintain Cognition

Now that we know exercise and cognition are related, let’s explore the best exercises for older adults or anyone looking to support cognitive function. Sticking to an exercise routine that involves moderate endurance, but can be done consistently, is ideal.

Aim for 20–30 minutes of physical activity per day. This can include:

• Walking
• Swimming
• Water aerobics
• Calisthenics
• Cycling
• Yoga
• Barre
• Pilates
• Dancing
• Bodyweight training
• Resistance band workouts
• Stretching

In addition to regular exercise, other natural ways to improve memory include learning new things (like working on a new skill or trying brain-boosting exercises), getting enough sleep, staying socially engaged and eating a healthy, anti-inflammatory diet.

Conclusion

• The unknowns about how exercise maintains cognition were made clearer in a recent study conducted at UC San Francisco.
• The study shows that when elderly people remain active, their brains have more of a class of proteins that enhance connection between nerve cells. This connection allows for proper nerve signaling and better cognitive function.
• The key to exercising for cognition is to engage in moderate physical activity regularly, aiming for 20–30 minutes of movement per day. Some great forms of exercise to work into your routine include walking, swimming, water aerobics, yoga, cycling and bodyweight training.

The post Study Shows Exercise and Cognition Link in Elderly appeared first on Dr. Axe.

If you ever experience the sensation of “talking to yourself in your head,” then you might question: Is it normal to have an internal monologue?

While the topic of internal dialogue is an ongoing one among psychologists, most consider having inner, verbal thoughts to be very common and “normal.” Since the 1930s, scientists have been studying internal conversations. They are believed to be related to the same part of the brain that deals with external conversations, called the Broca’s area.

If you’re someone who does often have an inner monologue running through your mind, whether or not your self-talk is positive or negative can have a big impact on your mood and mental health. Below we’ll look at the roles that your internal monologue has, plus ways to use self talk to your advantage.

What Is Internal Monologue?

An internal monologue (also called an inner monologue or internal dialogue) is considered an inner voice that narrates your thoughts throughout the day. It’s believed this occurs in many people because there are connections in their brains between areas focused on thinking and areas focused on language.

According to the latest research, inner speech is related to the default mode network (DMN) of the brain. This is a network of different areas that are engaged when we are not doing anything task-oriented that requires our attention.

The DMN kicks in when we’re just bored, thinking or daydreaming. Once we are focused on a task, it quiets so we can concentrate.

Does Everyone Have It?

Do some people not have an internal monologue? Yes, apparently not everyone has one.

It’s considered normal to either have or not — or to only occasionally have an internal dialogue.

For some, their thoughts are nonverbal and not structured like sentences. Others report the opposite to be true: They can “hear” their own thoughts going through their heads, sometimes nearly all day long.

Some also fall somewhere in between, only experiencing words being repeated in their minds now and then.

It’s also believed that children lack a strong inner monologue compared to adults. Self-talk seems to increase as someone ages, although it can take the form of negative or positive self-talk depending on the person and situation.

Purpose/Benefits

One’s inner monologue is related to functions including problem solving, self-reflection and critical thinking.

One study found that inner thoughts can contribute to functions such as self-motivation, behavior/performance, judging and criticizing.

According to what one inner monologue specialist explained to Well + Good, “The default mode network is what produces that whole running narrative in your head—all the things you think about, connecting your past to your present and thinking about the future, all of your opinions and self-comparisons. It’s the seat of creativity and imagination, but it’s also the seat of neurosis, depression and anxiety.”

Some of the purposes and benefits of having an inner monologue, especially if it consists of mostly positive self-talk, include:

• Increased life satisfaction
• Higher self-esteem, confidence, mood and outlook
• Lower risk for depression, anxiety, PTSD and eating disorders (which are tied to having a strong “inner critic”)
• Lower stress levels
• Greater resiliency against setbacks
• Less reactions to negative feelings, like frustration, anger or impatience
• Improved problem-solving abilities and productivity
• Enhanced immune function and heart health (tied to lower stress levels)
• Help coping with pain
• Improved sleep quality

Examples

How do you know if you have an inner monologue?

• You might feel like you have a constant narration present in your head. You may notice yourself repeating sentences to yourself, reminding yourself of things, coming up with solutions, rehearing conversations or giving yourself feedback.
• You likely couldn’t stop your thoughts from verbally running through your mind even if you tried. This is why it’s helpful to focus on replacing negative thoughts with positive or realistic ones, rather than trying to turn off inner thoughts altogether.
• Some people with inner monologues also report having strong mental visuals that accompany their verbal thoughts.

How to Have Positive Inner Monologue

1. Observe Your Thoughts (Be Mindful)

Mindfulness is all about noticing your thoughts and feelings without necessarily believing them or trying to change them.

When you pay attention to your inner voice, without assuming every thought you have is a fact, you’re able to separate your thoughts from how you’re feeling. This can help prevent self-attacking thoughts from sabotaging your mood and lowering your self-esteem.

Other ways that mindfulness can improve your mental health include by giving you greater perspective, making you challenge your inner critic, and interrupting biases and ingrained beliefs that began in childhood.

To practice being more mindful, turn your attention away from your thoughts, and focus on your physical body and sensations.

• Practice doing this type of mindful meditation for about five to 20 minutes per day if possible.
• Take steady breaths, and notice how your thoughts stir up emotions that cause sensations in your throat, chest and abdomen.
• Try to relax and let your thoughts come and go without trying to change them — just observe those emotions going on inside you.

2. Practice Self-Compassion

Self-compassion is all about telling yourself that there is nothing wrong with feeling down or sad and showing yourself support during difficult times. It’s giving yourself understanding and space to feel whatever is going on inside of you without judgment.

When you’re OK with having negative thoughts and not always feeling happy, you’re better able to bounce back and respond to unwanted thoughts calmly. Self-compassion also helps you be more aware of your own thoughts that are not helpful and not accurate, which improves your coping abilities.

3. Utilize Affirmations

Affirmations are considered positive statements that can help you challenge and overcome self-sabotaging and negative thoughts (such as “I am unloveable” or “I’m a failure”). This approach is similar to cognitive behavioral therapy in that affirmations help replace harmful/destructive thoughts with healthier ones.

As the website Mind Tools puts it, “Affirmations are like exercises for our mind and outlook. These positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think – and act – differently.”

Here are some ideas for using affirmations and visualization, which is related, to improve your mental talk:

• Write out a list of your best qualities, and review it often — for example, before a stressful presentation, date, etc.
• Journal about specific goals you’d like to achieve. Then come up with affirmative statements that you can repeat to yourself daily to help improve your motivation. Keep in mind your core values, and write down several areas or behaviors that you’d like to work on that are reflective of your deeper values.
• When you engage in an automatic negative thought, repeat something positive to yourself immediately after.
• Write and speak affirmations in the present tense as if they are already happening. This makes them more believable.
• Try these examples of affirmations that apply to many different situations: I am learning and always in progress; I am creative and will figure out a solution for this challenge; I can do this because I believe in my abilities; my team/partner/family respects and values my opinion; I am authentic, which is most important to me; I’m grateful for the job/relationships I have; I am generous and enjoy giving to others.

Conclusion

• What does it mean to have an internal monologue? An internal monologue (also called an inner monologue or internal dialogue) is an inner voice that narrates your thoughts throughout the day.
• Some people have this type of inner dialogue, and some people don’t. Both are thought to be normal.
• Benefits of having a mostly positive inner monologue include increased life satisfaction, higher self-esteem, lower stress levels, improved immune function and heart health, and greater resiliency against setbacks.
• Some ways to improve how you talk to yourself include by using mindfulness meditation, self-compassion, journaling your thoughts and affirmations.

The post What Is an Internal Monologue? (And Does Everyone Have One?) appeared first on Dr. Axe.

If you’re familiar with nootropics supplements — supplements that are capable of helping increase alertness, attention, learning and memory — then you may have come across the compound called acetylcholine (or ACh). What is acetylcholine exactly?

As one of the most abundant and important neurotransmitters (or chemical messengers) in the body, acetylcholine plays a role in helping us focus, learn and memorize information. It’s also needed to support muscle contractions, help with arousal and sleep, and facilitate the release of other important chemicals, such as dopamine and serotonin.

While acetylcholine supplements are not available (similarly to how you can’t take dopamine supplements), there are certain nutrients you can take in supplement form to boost synthesis of ACh, as well as foods to include more of in your diet.

What Is Acetylcholine?

Acetylcholine (ACh) is a neurotransmitter and neuromodulator. This means it works by sending signals between nerves.

It’s made up of acetic acid and choline and is a part of the cholinergic system.

ACh is most well-known for supporting cognitive function, especially memory and attention. It was actually one of the first neurotransmitter scientists discovered.

Where is acetylcholine found? In humans it’s found in the central nervous system, which includes the brain and spinal cord, and the peripheral nervous system, which is the network of nerves located outside the brain and spinal cord.

Like other neurotransmitters (or chemicals that are released by neurons to send signals to other neurons), ACh is specifically found between nerve synapses (gaps between nerve cells).

Acetylcholine is synthesized in nerve terminals from acetyl coenzyme A (which comes from a form of glucose) and choline. Choline is a compound that you consume when you eat eggs, beef liver, poultry and some beans and nuts.

The more you consume of it, the easier it is for you body to produce enough acetylcholine.

Related: What Is Phosphatidylcholine? Benefits, Uses, Forms & Side Effects

How It Functions in the Body

What is the main role of acetylcholine? As a key neurotransmitter, it helps send signals to other cells, including neurons, muscle cells and gland cells.

It also modulates the release of other neurotransmitters, including dopamine, norepinephrine, and serotonin.

The network of nerve cells that use the neurotransmitter acetylcholine is referred to as the cholinergic system.

Some of the functions that acetylcholine has include:

• Stimulating skeletal muscles to contract.
• Inhibiting activation of the cholinergic system.
• Supporting neuroplasticity, specifically in the hippocampal and cortical regions. Neuroplasticity is defined as “the ability of the brain to form and reorganize synaptic connections in response to learning or experience.”
• Protecting against age-related declines in memory, including decline associated with Alzheimer’s disease.
• Supporting “executive functions,” which are considered higher-order cognitive processes. These processes are related to impulse control, planning, attention, decision-making and so on.
• Helping to guide vision-related attention.
• Regulating motivation, arousal and certain stages of sleep.

Health Benefits

1. Helps with Learning and Attention

Studies show that ACh is important for alertness, sustaining attention and mediating changes in the brain (including in the hippocampus and forebrain) that lead to learning and memory formation. One way it does this is by affecting the way that synapses send and receive feedback, enhancing different types of “encoding” in different cortical structures of the brain.

2. Supports Memory

Emerging evidence also links cholinergic signaling with improved memory and even anti-inflammatory effects that impact how the brain creates and stores memories.

Research suggests that in people with Alzheimer’s disease, cholinesterase breaks down and destroys acetylcholine, leading to ACh dysfunction, which negatively impacts cognitive function in a number of ways.

According to Harvard Health Publishing:

the brains of people with Alzheimer’s disease have lower levels of acetylcholine than people without the disease, and the medications used to treat the early stages of the disease — donepezil (Aricept), galantamine (Reminyl), and rivastigmine (Exelon) — work by blocking an enzyme, cholinesterase, that dismantles acetylcholine.

3. Facilitates Muscle Contractions

ACh acts as a chemical that motor neurons in the nervous system release in order to activate muscles. At neuromuscular junctions, it allows for skeletal muscle contractions, which is essential for many functions, such as movement and coordination.

It can help promote contractions of smooth muscles, dilation of blood vessels, increased body secretions and a slower heart rate.

4. Helps Control Arousal and Sleep

Because it functions as a neuromodulator and impacts release of other calming and stimulating neurotransmitters, ACh is known to impact motivation, arousal, attention and energy levels.

ACh is believed to be involved in promoting REM sleep (rapid eye movement sleep cycles, which are necessary for restoration and learning and memory formation). And because it impacts our sleep cycles, it’s important for helping us feel alert when waking up.

Acetylcholine Dysfunction

“Anticholinergics” refers to substances that interfere with normal acetylcholine activity. When ACh pathways are deteriorated and start dysfunctioning, problems can arise that affect memory, motor control, moods and more.

This happens because certain nerves no longer receive signals like they are supposed to.

Symptoms and complications that can result from acetylcholine dysfunction include:

• Muscle weakness
• Poor memory and increased risk for Alzheimer’s disease
• Trouble controlling voluntary movements, including of the eyes and face
• In severe cases (typically caused by use of drugs), paralysis and convulsions, trouble breathing, and heart failure

The post What Is Acetylcholine? Function, Benefits + Dosage of This Neurotransmitter appeared first on Dr. Axe.

Most people understand that the brain regulates mood, but how exactly does that happen? While scientists continue to explore and learn about how brain function is linked to emotional health, they do know that brain chemicals play a critical role.

Our brain chemicals serve as messengers, sending signals to nerves throughout the brain that impact the way we feel.

Did you know that there are simple ways to boost the release and action of our happy hormones? It’s true — small actions can positively impact mood, energy and state-of-mind all because of feel-good brain chemicals.

What Are Brain Chemicals?

There are millions, or even billions, of chemical reactions occurring in the brain at any given moment. These reactions make up the dynamic system that controls mood, perception and more.

Neurotransmitters are the chemicals that send messages from neuron to neuron. Neurons (or nerves) are present throughout the brain and work to send and receive messages.

Researchers have found that electrical and chemical signals allow for communication within and between neurons. This is how the brain communicates with itself.

Neurotransmitters can be classified into two categories: excitatory and inhibitory. Excitatory messengers work to stimulate brain activity, while inhibitory messengers slow down the chemical reactions.

Types/Varieties

When it comes to understanding the chemical network within the brain, you need to know about the key players: dopamine, oxytocin, serotonin and endorphins. These brain chemicals, or “feel good hormones,” have a major impact on your mood, and they play a role in your mental, emotional and physical health.

When we feel happy, safe, proud or connected, our bodies release these brain chemicals.

1. Dopamine

Dopamine is known as the “feel good hormone” because it supports reward regulations in the brain. It plays a critical role in everyday behaviors, like how we feel, move and eat.

In moments of pleasure or reward, we get a rush of this brain chemical. On the flip side, when dopamine levels are too low, we can feel helpless and less motivated.

Dopamine is strongly linked to the brain’s reward system. It promotes feelings of reinforcement and motivation and modulates learning.

Research also links dopamine to behavioral effects on movement, cognition and timing. After finishing a task, being complimented or celebrating a small victory, you get a rush of dopamine.

2. Oxytocin

Oxytocin is known as the “love hormone” because it plays a role in many aspects of social bonding and sexual pleasure. The effects of oxytocin production are the opposite of what occurs after a cortisol release. We feel calmer, with a sense of joy and security.

Research indicates that oxytocin enforces pro-social behaviors and bonding. When we are excited about a social engagement, we actually get a burst of oxytocin, which makes us want to socialize even more.

Oxytocin also boosts our ability to react to stress in a healthy way.

3. Serotonin

Serotonin plays a role in a range of neuropsychological processes. As a brain chemical, it works to regulate mood, energy balance, motor function, pain perception, appetite and cardiovascular function.

Research on serotonin shows that the neurotransmitter is involved in the regulation of many key activities, including behaviors, mood and memory. This is why serotonin is used as a primary treatment for a number of disorders, including major depressive disorder, PTSD, anxiety, aggressive behavior, panic disorder and obsessive-compulsive disorder.

4. Endorphins

Endorphins are a group of chemical substances that are known as “opiate peptides.” Endorphins like enkephalins and dynorphins are associated with feelings of euphoria, pleasure, sexuality and pain relief.

Endorphins promote a sense of well-being and even feelings of bliss. On the other hand, low levels of endorphins are linked to emotional and physical pain, risk-taking behaviors, and an increased risk of addiction.

Endorphins serve as natural opiate peptide chemicals that have a lot in common with prescription anti-anxiety drugs and opiates. Studies show that when these brain chemicals are released, they help manage pain, provide a sense of euphoria and promote feelings of pleasure.

How to Hack Happiness Hormones

1. Eat Healthy Foods

Did you know that simply eating nourishing foods can promote the production of your happy hormones, like dopamine? In fact, some foods are called “brain foods” because they help release neurotransmitters.

Some of the best foods for your happy hormones include:

• good-quality protein
• beans
• nuts
• seeds
• healthy fats
• antioxidant fruits and veggies

2. Play With Your Pet

Playing with a pet can certainly boost your brain chemicals, especially oxytocin, which is your “love hormone.” If you have a pet, petting him or her or playing around is actually great for your own mood and well-being.

No pet? That’s what friends and neighbors are for!

3. Hug Someone

Want to boost your oxytocin naturally? Bring it in for the real thing.

Hugs bring on feelings of comfort, togetherness and joy.

Humans benefit from several hugs a day — and make sure they last about 20 seconds or longer. The “extended hug” is really what gets your love hormone going.

4. Take a Walk Outdoors

I’m sure this isn’t the first time you’re reading that walks outside are good for your health. It’s grounding and brings on feelings of peace and relaxation.

It does this by promoting the production of serotonin, which regulates your mood, energy levels and pain perception.

5. Exercise

Exercise or any form of physical activity is a great way to boost serotonin levels. This can be running, swimming, cycling, weight lifting, yoga and more.

Moving your body and getting your blood pumping leave you feeling energized and in a better mood.

6. Give Someone a Compliment

Did you know that giving someone a compliment can improve your mood too? Little gestures like this increase the release of oxytocin, making you feel loved, forgiving, protected and secure.

7. Joke Around With Friends

Laughing increases endorphins, the brain chemicals that are associated with pleasure, motivation and social connection. Simply joking around with friends can impact your mood and even help relieve pain.

8. Watch Comedy

If you aren’t in a social setting, you can still boost those endorphins by watching a comedy and LOLing. Any form of laughter is going to boost those brain chemicals and help improve feelings of sadness or isolation.

9. Hold Hands

What better way to increase oxytocin levels than to do a little hand-holding? Holding hands promotes the release of your love hormone and causes feelings of togetherness.

Oxytocin also makes you feel safe and happy, and it helps your body deal with stress properly.

10. Show Kindness

Small acts of kindness can lead to happiness and a sense of peace. That’s because it helps increase the work of brain chemicals like oxytocin and dopamine.

Do something simple, like holding the door for a stranger, getting involved in a fundraiser or even simply smiling at a co-worker.

11. Spend Time in the Sun

Ever wonder why you feel so relaxed after spending time in the sun? It helps increase serotonin, for starters.

Serotonin improves your mood, memory, digestion and wound healing, so don’t miss your daily dose of sunshine if you can help it.

12. Get a Massage

The sense of touch promotes the production of oxytocin and leaves you feeling less stressed, more connected and at peace. Getting a professional massage is a great way to boost your overall wellness, or asking a loved one for a short massage works too!

Massage therapy boosts happy hormones and even raises your immunity.

13. Complete a Task

You know that feeling you get when you complete a task? It’s a feeling of accomplishment, some excitement, a little warmth within.

That’s a boost of dopamine, your reward center saying you’ve done a great job. Whenever you complete a task, celebrate for a few seconds, and feel your neurotransmitters do their work.

Risks and Side Effects

These are easy and natural ways to boost your happy hormones, or brain chemicals. There are no risks or side effects to taking these small steps to promote a better mood and greater happiness.

If you try these actions but feel like you can’t get out of a slump, seek advice from your health care professional.

Conclusion

• Neurotransmitters are brain chemicals that send messages from one neuron (or nerve) to another. Millions, if not billions, of messages are sent throughout your brain at any given moment.
• The release of brain chemicals, or happy hormones, has a significant impact on your mood, perception, energy, digestion and more.
• The happy hormones that you can boost naturally are serotonin, dopamine, oxytocin and endorphins. Simple acts like laughing with friends, holding hands, eating a healthy meal and walking outdoors can help increase the levels of these feel-good hormones.

The post How to Hack Brain Chemicals to Boost Happiness appeared first on Dr. Axe.

You’ve probably used the phrases: “I have butterflies in my stomach,” “I have a gut feeling about this,” or “there’s a pit in my stomach.” Have you ever wondered why so many of these sayings involve our brains and tummies? The answer is the gut-brain connection.

As it turns out, your nervous stomach isn’t such a coincidence. In fact, the more we learn about the human gut, or our gut microbiome, the more it’s clear that it really is our “second brain.”

You’re probably already aware that leaky gut syndrome is linked to serious conditions and diseases. Turns out, science is discovering that the connection between our guts and our emotions is just as strong.

What Is the Gut-Brain Connection?

The microbes in the gut play a significant role in human body function. The gut microbiome is responsible for everyday functions, including digestion and the nutrient absorption.

The gut and brain work in a “bi-directional manner,” which means that gut health can impact stress, anxiety, depression and cognition.

Scientific studies show that the gut is home to the enteric nervous system (ENS). Separate from the central nervous system, the ENS is made up of two thin layers with more than 100 million nerve cells in them — more than the spinal cord.

These cells line the gastrointestinal tract, controlling blood flow and secretions to help the gastrointestinal tract digest food. They also help us “feel” what’s happening inside the gut, since this second brain is behind the mechanics of food digestion.

While the second brain doesn’t get involved in thought processes like political debates or theological reflection, studies suggest that it does control behavior on its own. Researchers believe this came about to make digestion more efficient in the body. Instead of having to “direct” digestion through the spinal cord and into the brain and back, we developed an on-site brain that could handle things closer to the source.

Because this second brain is so complex, scientists aren’t convinced that it was designed as just a way to aid in digestion. So while it isn’t capable of thoughts, it does “talk” to the brain in major ways.

Impact on Depression

The gut microbiome appears to play a role in depression. The microflora has proved to benefit mental health by enhancing the microbiome content in our GI systems.

Researchers have learned that healthy gut microflora transmits brain signals through pathways that are involved in brain neuron formation and behavioral control. They also proved that inflammation affects the brain and how someone thinks, which explains why more than 20 percent of inflammatory bowel disease patients exhibit depressed behaviors.

One study illustrated how the gut and brain are connected through studying the effects of probiotics on patients with irritable bowel syndrome and depression. Researchers found that twice as many patients saw improvements from depression when they took a probiotic as compared to the other patients who took a placebo.

Again, with an improvement of the gut came an improvement of mental well-being. Patients in this study took the probiotic Bifidobacterium longum NCC3001 daily. 

Studies show that patients with inflammatory diseases are prone to depression. The theory is that a dysregulation of the pathways involved in the gut-brain axis is responsible for this phenomenon. Research indicates that inflammation leads to depression, and depression worsens cytokine responses, so it’s really just a vicious cycle.

Impact on Anxiety

Research shows that stress is intimately tied to our guts — thereby proving the gut-brain connection. We know that gut health influences anxiety and the body’s response to stress as part of the brain-gut connection.

Our bodies respond to stress with a “fight or flight system,” related to our cortisol levels and which we know is ruled by the hypothalamic-pituitary-adrenal axis. When something scary or worrying happens, like someone unexpectedly jumps in front of you, you have a physical reaction: Your palms might get sweaty, and you might feel your heartbeat quicken.

Typically, if you’re in a stressful situation that is then diffused, your body goes back to normal. However, if you’re constantly stressed, your body is stuck in that fight or flight phase over an extended period of time.

The critical part is that our bodies are unable to distinguish between physical and mental stress. Thus your body responds the same way if a bear shows up in your home as it does when you realize you hate your job — it tries to combat the stress.

This constant state of stress causes chronic inflammation. The body reacts to the stress as a type of infection and tries to overcome it.

Because inflammation is at the root of many diseases, this exposure to prolonged stress can have serious consequences for your health, ranging from high blood pressure to autoimmune disorders. The types of bacteria found in the gut — “good bacteria” — play a role in how our immune responses are regulated.

Related: Mythbusters: Mood Plays Little Role in Your Health

Natural Ways to Improve Your Gut-Brain Connection

While there’s still much to uncover about the mystery of the gut and all it affects, we are sure of a few things you should do to improve your gut-brain connection.

1. Avoid Processed Foods

For starters, a whole foods-based diet leads to a gut with a much different makeup than one that’s been fed mainly refined and processed foods. Even worse, ultra-processed foods — like white bread, chips and snack cakes — make up nearly 60 percent of the average American’s diet.

The added sugar found in these foods, often disguised as different types of artificial sweeteners, are responsible for a variety of health conditions, from obesity to type 2 diabetes to migraines.

2. Eat Probiotics

Eating probiotic-rich foods, like kefir and sauerkraut, can also cause your gut and mood to thrive. Probiotics are good bacteria that primarily line your gut and are responsible for nutrient absorption and supporting your immune system.

3. Swear Off Gluten

For many people, limiting gluten will also have positive effect on their gut microbiomes. The traditional methods of soaking, sprouting and souring grains in order to make them digestible and nutritious have been abandoned for a fast and convenient method of mass producing food.

4. Eat Healthy Fats

Healthy fats are essential for brain development. Olive oil, for instance, includes a high amount of antioxidants that protect your cells from damage. It also helps improve memory and cognitive function, and works as an anti-inflammatory.

Avocado benefits range from protecting your heart to helping with digestion, but it’s also a great pick for improving your mood.

5. Consume Mushrooms

The shiitake mushroom contains plenty of vitamin B6. Because vitamin B6 impacts the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally.

It’s also been shown to effectively treat mood disorders like depression in animal research.

6. Eat Nuts

Have a small handful of nuts, like almonds, cashews, walnuts and Brazil nuts. Why? Research shows they’re full of serotonin, a feel-good chemical that’s in short supply when you’re depressed.

7. Have Sesame Seeds

Sesame seeds benefits stem from tyrosine, an amino acid that boosts the brain’s dopamine levels. It kicks the feel-good hormone into high gear while balancing out the others.

We don’t have all the answers on the gut-mood link just yet, but one thing is certain: Our bodies and minds are much more connected than you believe. Taking care of one part will reap benefits for the rest of you.

Final Thoughts

• The microbes in the gut play a significant role in human body function. They are responsible for everyday functions, including digestion and the nutrient absorption, and gut health has a significant impact on mental health. This is known as the gut-brain connection.
• Research shows that there’s a connection between gut microbiota and mental health disorders like depression and chronic anxiety or stress.
• The key is to improve gut health, which will reduce systemic inflammation and improve mental health thanks to the gut-brain connection.

The post The Gut-Brain Connection: How It Works + How to Support It appeared first on Dr. Axe.

Your liver and kidneys might normally get all the credit when it comes to detoxification, but did you know that your body also has another extensive system in place that helps detoxify your brain? If you’re wondering what a “brain detox” is all about — or “how can I clean my brain?” — you’ve come to the right place.

Below we cover what exactly a brain detox entails, whether or not you really require one to maintain normal brain activity, and tips for boosting your mental health even if you don’t want to actually do a “cleanse.”

What Is the Glymphatic System?

The glymphatic system refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. The glymphatic system is most active while you sleep, which is why getting a good night’s rest is imperative for feeling mentally sharp.

How does the glymphatic system work?

• This system depends on cerebrospinal fluid (CSF), which enters spaces next to smaller blood vessels that lead to the brain.
• CSF interchanges with interstitial fluid, the fluid surrounding the brain cells.  This helps form a glymphatic vasculature that “detoxifies” the brain by collecting waste, such as proteins (including the protein called beta-amyloid, which may contribute to Alzheimer’s disease), metabolites, toxins, etc.
• This system then carries this waste away from your brain and through your body so it can be dispelled.
• While we’re sleeping, there is increased glymphatic activity due to greater availability of space between interstitial and cerebrospinal fluid. Exercise can also boost glymphatic activity, according to some studies.

When the glymphatic system becomes disrupted, it’s thought that this can contribute to some diseases of the brain, as well as symptoms like brain fog and poor memory. Researchers now believe that a well-functioning “clearance system” in the nervous system is critical for prevention of neurodegenerative disorders, such as Alzheimer’s, Parkinson’s, Huntington’s disease and ALS.

Many experts believe that your brain’s glymphatic system may need to work harder if you’re exposed to many toxins, especially over a long period of time. Toxin exposure that affects the brain can be caused by:

• Eating a highly processed diet with inflammatory foods
• High intake of alcohol
• Drug and tobacco use
• Use of some medications
• Exposure to foreign substances, such as heavy metals and environmental pollutants

While not a toxin, sleep deprivation is also linked to impaired mental capabilities. Aging also disrupts glymphatic function, such as by decreasing CSF and blood flow to the brain/pulsing of the arteries, although healthy habits can help slow this down.

What Is a Brain Detox/Brain Cleanse?

A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms related to poor brain function.

Why do people try brain cleanses? Usually to help manage symptoms such as:

• Fatigue
• Brain fog
• Anxiety
• Depression
• Memory loss
• Brain injury and stroke
• Addictions

This type of cleanse usually involves steps such as prioritizing sleep, taking certain supplements that may help support brain function, eating an anti-inflammatory diet, exercising and fasting if appropriate.

While all of these habits can be beneficial for overall mental and physical well-being, most experts don’t believe that a strict “brain cleanse” is actually necessary to support healthy cognitive function. Instead, consistently leading a healthy lifestyle seems to offer the most benefits and protection against mental/cognitive health issues.

How to Detox Your Brain

How do you do a mental detox? Here’s how to detox your brain according to research regarding mental health:

1. Get Enough Sleep

Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification processes.

Most adults need about seven to nine hours of sleep per night to operate at their best. Here are tips for helping you get the best sleep you can:

• Go to bed and wake up at approximately the same time every day, including on the weekends/your days off. This helps regulate your circadian rhythm, which controls your energy, motivation, appetite and more.
• Sleep in a very dark and cool room.
• Try white noise to help drown out disturbances.
• Read something relaxing to calm your mind. If racing thoughts keep you up, try journaling before bed.
• Establish a bedtime routine that is calming, such as by taking a warm shower, stretching, lighting candles, etc.
• Exercise during the day to help you sleep better at night. Close to bedtime, try gentler activities that won’t keep you awake, such as light yoga, meditation and deep breathing exercises.
• Spend time outdoors each day in the sun and in nature, which is beneficial for boosting vitamin D levels, relaxation and controlling stress.
• Consider trying supplements, such as melatonin (which should be used short term), 5HTP, and herbs like valerian root, kava and ashwagandha.

2. Eat an Anti-Inflammatory Diet

Due to the gut-brain connection, your diet plays a pivotal role in managing your cognitive health. Gut-related and intestinal problems, such as leaky gut syndrome, can increase inflammation, which can alter how well your organs work, including the brain, and can contribute to issues such as depression, fatigue, anxiety and lack of concentration/focus.

Your brain needs a steady supply of nutrients — including protein, healthy fats, antioxidants, omega-3 fatty acids, and essential vitamins and minerals — for you to feel your best. Emphasize these “brain foods” in your diet in order to fight free radical damage and boost your nutrient intake:

• Vegetables, such as leafy greens, beets, broccoli, bell peppers, carrots, etc. (fruits and veggies are both high in bioflavonoids, carotenes, polyphenols, thiols, anthocyanins, and other vitamins and minerals that fight free radical damage)
• Fresh fruits, including berries, oranges, etc.
• Herbs and spices, such as ginger, turmeric, garlic, rosemary, etc.
• Fermented, probiotic foods like yogurt, kefir, kimchi and sauerkraut
• Nuts and seeds
• Legumes and beans
• Complex carbs like whole grains and sweet potatoes
• Grass-fed meats
• Wild-caught fish, including salmon, sardines and mackerel
• Pastured poultry and free-range eggs
• Foods high in copper, vitamin C and manganese, which are all important for their roles in detoxification, such as citrus fruits, berries, leafy greens, mushrooms, organ meats, spirulina and algae
• Healthy fats, such as avocados, olive oil, coconut oil and grass-fed butter
• You also want to drink plenty of water throughout the day to stay hydrated, which is important for supporting your lymphatic system and keeping your energy up, in addition to green tea, herbal tea and and coffee

In addition to eating a diet that includes lots of foods with anti-inflammatory, antioxidant and anti-carcinogenic effects, you want to avoid foods that can aggravate inflammation, autoimmune reactions and oxidative stress. These include processed meats, foods with processed vegetable oils and trans fats, added sugar, and highly processed foods in general.

You may want to consider trying an elimination diet if you deal with digestive issues, brain fog or acid reflux/heartburn. If this sounds like you, it may help to avoid these aggravating foods:

• Large and heavy meals, especially close to bedtime
• Spicy and acidic foods, such as citrus fruits, vinegars and peppers
• Caffeine from coffee and chocolate
• Alcohol
• Mint

3. Exercise

There’s some evidence suggesting that exercise may increase glymphatic activity and also improve brain plasticity, which plays a role in learning and memory. Additionally, exercise can help you cope with stress, sleep more deeply and have more energy in general.

Most adults should aim for at least 150 minutes of moderate exercise each week, which can be divided into shorter sessions. High intensity exercise (HIIT workouts) can also benefit brain health in various ways, such as by increasing blood flow to the brain, supporting mitochondrial function and potentially staving off dementia.

Ideally try mixing up your workouts to keep things interesting and to challenge your body, such as by running, lighting weights, walking, hiking, cycling, doing tai chi or yoga, dancing, etc.

4. Intermittent Fast

Fasting seems to help protect the brain against neurological diseases by influencing certain proteins involved in brain aging and by decreasing oxidative stress/inflammation.

According to BrainFacts.org:

In lab animals, fasting, as well as exercise, stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein plays critical roles in learning, memory, and the generation of new nerve cells in the hippocampus.

Its effect on mitochondrial activity also positively affects the brain. Some research, mostly from animal studies, has demonstrated that fasting may help boost working memory, alertness, learning, and can also improve physical performance and energy.

5. Minimize Toxin Exposure

While avoiding all chemicals and toxins may not realistic, try to reduce exposure as much as your can, such as by avoiding smoking, drug use and unnecessary medications.

Cut back on exposure to contaminants by choosing natural/organic beauty and household products and buying organic food whenever possible. This limits the amount of pesticides, herbicides and other chemicals you ingest.

If you suspect you’ve been exposed to heavy metals (such as due to eating farmed fish, contaminated water, dental fillings and household products), consider visiting a naturopathic doctor for testing and possible chelation therapy. Your doctor may also recommend detoxifying treatments, such as infrared sauna sessions.

6. Consider Supplements

You can help support your body’s natural ability to detox by taking certain nootropics, adaptogenic herbs and supplements that nourish the liver, kidneys, gut and brain. Consider some of the following, based on your goals and current health:

• Milk thistle for liver support
• Medicinal mushrooms for general immune support
• NAD+ for mitochondrial support
• L-glutamine for gastrointestinal support
• Vitamin C for antioxidant support
• Green tea extract for a boost in energy and antioxidant effects
• Probiotics for gut support and maintaining a healthy microbiome

Risks and Side Effects

If most of the interventions above are new to you, take things slowly to prevent yourself from feeling overwhelmed. Too much too soon may even wind up making you feel worse before you start feeling better.

What are the signs of your body detoxing? While these side effects may not necessarily be caused by a brain detox, generally speaking when you start a new diet, supplement routine or exercise program, you may temporarily deal with side effects such as:

• Headaches
  Fatigue and poor sleep
• Frequent urination
• Loose stools and digestive upset
• Cravings for sugary foods and carbs
• Nausea
• Muscle aches
• Irritability

These should go away within one to two weeks — however, if they worsen or persist, it’s a good idea to scale back and speak with a doctor. You should also seek your doctor’s advice before beginning a brain detox/cleanse if you have existing health issues, such as liver or kidney disease, diabetes, or Alzheimer’s disease.

Conclusion

• A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms such as fatigue, moodiness and lack of concentration/focus.
• A brain detox can help support the glymphatic system, which refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification process.
• Other interventions that are included in a brain cleanse/brain detox include eating an anti-inflammatory diet, exercising, fasting, sauna therapy, and taking nootropic and herbal supplements.

The post Brain Detox: Is It Time for a Cleanse? (Plus How to Do It) appeared first on Dr. Axe.

Ever notice that negative emotions, such as disappointment and anxiety, tend to make a bigger impact on us and last longer than positive emotions? If you’re someone who spends more time thinking about upsetting or bleak events in your life rather than uplifting ones, know that you’re not alone — this is called a negativity bias, and it’s something that affects most people.

Although being focused on challenges and even regrets in your life can sometimes be a good thing — considering it can help you grow and plan for the future — if you want to be happy (and who doesn’t?), then too much negativity can stand in your way.

Because our brains naturally tend to fixate on the negative, we have to consciously bring our attention toward the positive if we want to keep things in balance.

How do we do this? Below we look at ways to manage negativity bias, such as by practicing more self-awareness, gratitude and perspective-taking.

What Is Negativity Bias?

Negativity bias describes how most people tend to be impacted more by negative events in their lives than by positive ones.

The Positive Psychology website states the definition of negativity bias as “our proclivity to attend to, learn from, and use negative information far more than positive information.” This can lead to problems such as ruminating on negative thoughts, regretting past mistakes, worrying a lot about the future and feeling depressed.

What is negativity in a person exactly? Negativity is the expression of criticism of or pessimism about something.

This is the opposite of positivity, which is “the practice of being, or tendency to be, positive or optimistic in attitude.”

Negative emotions can include:

• insecurity
• sadness
• anger
• bitterness
• guilt
• shame
• disappointment
• worry
• panic

When people feel negative they are more likely to do some of the following:

• Respond to threatening stimuli in their environment
• Remember insults more so than compliments
• Dwell on the past and replay unpleasant or traumatic events
• Feel guilt and shame over past mistakes
• Feel angry and resentful toward others
• Have low self-esteem due to filtering out positive aspects of oneself

Related: What Causes Self-Sabotaging Behaviors? (And How Do You Stop?)

Types/Varieties

What is an example of negativity bias? Researchers sometimes use the four concepts below to unpack different types of negativity biases:

• Negative potency — Positive and negative entities hold different importance to us, even if they are experienced as being equally emotional.
• Steeper negative gradients – Negativity of bad events increases faster when they grow closer to us.
• Negativity dominance – When something is a combination of negative and positive, it usually winds up feeling mostly negative.
• Negative differentiation – Negative events are felt as being more complex and usually result in a wider variety of responses.

There are lots of everyday situations in which this type of bias makes an impact on our decision-making and behaviors. Here are some examples:

• We tend to work harder not to lose things (a negative), such as money, than we do to earn them (a positive).
• We feel upset about losing something, such as a relationship, than we felt happy about gaining it in the first place.
• If we receive both positive and negative feedback over a project, we’re more likely to focus on the criticisms and feel disappointed.
• When we think back on events, we’re more likely to recall the details that made us feel bad than those that made us feel happy.

Related: Dangers of Toxic Positivity + What to Do Instead

Where It Comes From

What causes negativity? Most researchers (but not all) believe that it’s actually built into humans as an “adaptive evolutionary function,” meaning that it helped our ancestors to survive, so it was passed down over many generations.

Essentially, focusing on the negative, such as starvation and predators, was a matter of life and death for humans living many centuries ago. A greater focus on the threatening/negative stimuli in people’s environments helped them avoid being hurt or rejected, which led to a higher chance of survival.

This in turn meant that a negativity bias got passed down as humans evolved.

Why is it sometimes easier to be negative than positive? It’s because our brains prioritize negative information and threats.

This actually helps us learn from a young age which things we should avoid so we don’t get hurt. While this adaptation is beneficial for keeping our species alive, it can unfortunately lead to poor moods, stress and many associated effects.

Another important reason why people fall into feeling negative is because of how negativity transfers easily from person to person. This phenomenon is referred to as “emotional contagion,” suggesting that poor moods can be contagious.

As the Mindful Ambition website puts it, “People who express negativity can be like emotional black holes. Everyone who comes in contact with them suffers the consequences.”

What part of the brain is responsible for negativity?

Research shows that negative emotions activate the amygdala, a structure in the brain’s limbic system that psychologists say is focused on managing fear, threats and bad news.

The limbic system plays a role in controlling many cognitive processes, and the amygdala is considered the most “primitive” part of the limbic system that governs many emotions and also motivation.

When we experience negative events, they get stored in our memories more easily than positive events. They also stay in our awareness for longer as vivid short-term memories, which helps our brains process and learn from them.

Related: ASMR: What Is Autonomous Sensory Meridian Response & Does It Work?

Effects of Negativity

Is being negative a bad thing? While some level of negativity in every person’s life is expected and “normal,” too much can be dangerous for your health (and for those who spend lots of time with you, too).

Negativity is linked to increased depression and anxiety, which isn’t surprising considering it makes us more likely to be regretful and fearful.

Studies have found that negativity can lead to stress-related physiological symptoms, such as increased heart rates and higher startle responses. This may make it hard to sleep, lead to changes in appetite/digestion and contribute to fatigue.

Too much negativity can also lead to problems in our relationships, trouble with decision-making and trouble with focusing/maintaining attention. When we’re overly negative it may be hard to trust people and build meaningful relationships, since we assume people are “all bad” and will let us down.

We might also be inclined to avoid risks, which limits our growth, to pass up challenges that can be good for us and to overlook constructive criticism that can ultimately help us improve.

How to Overcome Negativity Bias

So how do you get rid of negativity?

Here are some strategies for keeping a positive mindset and minimizing negativity in your life:

1. Practice Self-Awareness

First and foremost, it helps to gain awareness about how you’re feeling by observing your emotional experiences.

You can do this via practices like mindfulness meditation, a body scan, journaling or talking with someone you trust, which all involve approaching your inner experience with “nonjudgmental awareness.”

Once you’re aware of your own emotional state, it’s easier to see how a negativity bias may be playing a role. Then, with more insight you can come up with ways to turn things around.

2. Turn Down Negative Self-Talk

Challenging negative self-talk and replacing it with positive self-talk instead is a great way to start improving your outlook and self-esteem. You can do this by “talking to yourself like you would a friend.”

For every criticism you have of yourself running through your mind, try to replace it with one or more affirmations focusing on something you’re proud of. You can also use this same strategy when it comes to flipping negative recurring thoughts that you have about others.

Keep in mind that whatever you’re feeling, it’s likely only temporary since emotions are always shifting. You don’t need to force away negative feelings, but you can slow down and observe the thoughts contributing to your emotions rather than acting on them impulsively.

3. Focus on Gratitude and Look for the Positives

When something bad happens in your life, is there a way you can restructure and reframe the experience to look at the upside or “silver lining”? Perhaps you can find a hidden lesson associated with a challenging event that is actually something to be grateful for.

Here are some steps you can take to focus more on the positives in your life:

• Keep a daily gratitude journal. Try to engage fully in joyful experiences, and then record them that day to help you savor and remember them.
• Limit your exposure to news coverage, which usually focuses most on attention-grabbing problems in the world.
• Write down compliments that people give you, and store them in a “positivity” folder.
• Work with a therapist trained in cognitive behavioral therapy who can help you reframe your thoughts. For example, your therapist may help you learn how to label the process of thinking so you can get some space between you and your negative thoughts.

Another way to potentially curb negativity is to pay attention to your body language and facial expressions. For example, standing up straight and smiling can actually help lift your mood and make you more confident when handling challenges.

4. Give Others the Benefit of the Doubt

It’s easy to harp on insults and take negative comments personally, but as much as possible, keep in mind that other people’s emotions and opinions usually have little to do with you.

When someone makes you feel badly about yourself/your life, assume that the person is suffering in some way and isn’t intentionally hurting you. Try practicing compassion and work on perspective-taking — this way you’re less likely to overreact and to stay fixated on the negative.

5. Try to Avoid Spreading Negativity to Others

When you do inevitably feel down, try to avoid spreading your feelings to others. It’s beneficial to talk out your problems, but you don’t need to blame others or take your anger out on them.

If you’re in a bad mood and want to prevent yourself from spreading it to others, distraction can sometimes help. To help you from overanalyzing your thoughts and letting them continue to drag you down, try doing something that makes you feel calmer, such as reading, working out, going for a walk outside, cleaning your house or doing something creative.

Conclusion

• A negativity bias describes how, as humans, we pay more attention to negative/threatening things in our environments than to positive ones.
• What causes negativity bias? It’s believed to be “hard wired” in humans as an evolutionary adaptation, since it helped our ancestors survive. While it’s natural and has some advantages, it can also increase depression, stress and anxiety.
• How do you stop negativity bias? Some exercises to help decrease it and boost positivity include keeping a gratitude journal, meditation/self-awareness practices, talking to a therapist, reframing thoughts, savoring enjoyable moments, learning not to take things so personally, and writing down compliments and achievements.

The post Effects of Negative Thinking + How to Overcome Negativity Bias appeared first on Dr. Axe.

Operant (or instrumental) and classical (or Pavlovian) conditioning are considered by psychologists to be the simplest forms of learning. A 2018 study published in Frontiers in Psychology states, “By way of operant conditioning, human behavior is continuously shaped and maintained by its consequences.”

What is operant conditioning used for? Depending on the situation, it can help mold a wide variety of behaviors.

For example, it helps explain how babies learn to communicate, how children learn to cooperate in schools and how adults form habits (both good and bad).

What Is Operant Conditioning?

Operant conditioning (OC), also called instrumental conditioning, describes the process of learning by making associations between particular behaviors and consequences.

OC was first described by psychologist Burrhus Frederic (B.F.) Skinner in the 1930 and ’40s. He is now considered the “father of operant conditioning.”

What are the main principles of operant conditioning? 

• OC focuses on voluntary behaviors, rather than those that are unconscious and automatic, along with rewards and punishments, which help form behaviors.
• Behaviors that are followed by pleasant consequences are likely to be repeated, while those that are followed by unpleasant consequences are less likely to be repeated. This is called the “Law of Effect – Reinforcement.”
• According to operant conditioning theory, actions that are reinforced tend to be strengthened, while those that aren’t reinforced tend to die out or be extinguished and weakened.
• Punishment is considered the opposite of reinforcement and is used to weaken or eliminate unwanted responses.
• “Positive reinforcement” strengthens a behavior by providing rewards. “Negative reinforcement” does the opposite: It works by removing an unpleasant stimulus or experience.

What does the “operant” in operant conditioning mean? It basically describes different types of responses.

Operants are considered “active behaviors that operate upon the environment to generate consequences.” According to Skinner, there are three types of responses, or operants, that can follow behaviors:

The post Operant Conditioning: What Is It and How Does It Work? appeared first on Dr. Axe.

In the past, some psychology experts believed that classical conditioning (CC) could explain nearly all aspects of human psychology — including our ability to learn how to communicate, cooperate with others and control our emotions.

While this theory remains controversial, we do know that classical conditioning is behind many learned behaviors, both good and bad. In fact, it’s considered the most straightforward way in which humans can learn.

Learning — the process by which new knowledge, behaviors, attitudes and ideas are acquired — can occur through both unconscious and conscious pathways, and in CC it happens below the level of conscious awareness.

What Is Classical Conditioning?

What is classical conditioning in simple terms?

The broader term conditioning is a method of learning that occurs through rewards and punishments for behaviors. This term is used in the field of behaviorism (or behavioral psychology) to help explain why people act the way they do.

The field of behaviorism in psychology assumes that all behavior is determined by one’s environment.

According to Simply Psychology, the definition of classical conditioning is “learning through association.” It involves associations being made between an environmental stimulus and a naturally occurring stimulus.

CC deals with responses that are “natural” and involuntary. It works by pairing two stimuli together to produce a new learned response.

CC helps determine behaviors in both people and animals.

This type of learning goes by several other names too, including Pavlovian conditioning — since Ivan Pavlov, a Russian physiologist in early 20th century, had such a great impact on the study of CC. It’s also sometimes referred to as respondent conditioning or type I/type S conditioning.

How It Works (Process/Principles)

In CC, a neutral stimulus becomes a conditioned stimulus.

There are several important terms to understand in order to grasp how CC works:

• Stimulus — Any feature of the environment that affects behavior.
  Response — A behavior elicited by a stimulus.
• Neutral stimulus — Can be a person, place or thing that does not produce a response until it is paired with an unconditioned stimulus.
• Unconditioned stimulus — The stimulus that elicits a natural response/reaction. It’s “unconditioned” because it automatically causes a reaction.
• Conditioned stimulus — Acts as a type of signal or cue for an unconditioned stimulus. It has an effect because of its association with an unconditioned stimulus. In order for learning to happen, the conditioned stimulus occurs before the unconditioned stimulus, not after it, or during the same time.
• Extinction — This dying out of a learned response.

The American Psychological Association explains that CC depends on having an initially neutral stimulus be paired with a stimulus that elicits a reflex or conditioned response. The conditioned stimulus (CS) and unconditioned stimulus always occur together, so with repeated pairings, an association is made.

There are three stages of classical conditioning:

• Stage 1: This is when a new behavior has not yet been learned. A stimulus produces a natural response and behavior, but it’s one that has not been taught. Another way to describe this stage is “when the unconditioned stimulus (UCS) produces an unconditioned response (UCR).” An example could include feeling scared when you fear a sudden, loud noise.
• Stage 2: This is when an unconditioned stimulus becomes a conditioned stimulus. This usually happens over time with repeated pairings.
• Stage 3: When the conditioned stimulus has been associated with the unconditioned stimulus to create a new conditioned response (CR). In other words, a conditioned response is the learned response to the previously neutral stimulus.

Classical Conditioning Examples

What is an example of a classical conditioning? You’ll recall from above that responses in CC are involuntary, automatic and reflective.

Stimuli in the environment (sights, sounds, smells, etc.) send visual and olfactory information to the brain through neural pathways that cause automatic responses. Examples of these types of responses include:

• Nausea and loss of appetite
• Changes in heart rate
• Sweating
• Salivating
• Increased muscle tension
• Pupil dilation or constriction
• Reflexes like flinching or recoiling

One of the most famous examples of CC is Pavlov’s experiment using dogs, in which he taught dogs to associate the sound of a bell with being fed.

• The dogs would salivate (the UCR) when given meat powder (the UCS).
• At first they didn’t respond to a ringing bell (neutral stimulus).
• Pavlov repeatedly rang the bell just before he would present the dogs with meat powder.
• Pavlov’s dogs learned to associate the sound of the bell with meat powder. They eventually would salivate (CR) when they heard the bell (CS), even if it was not followed by the meat powder.

Here are some other classical conditioning examples in everyday life:

• The sight or smell of a particular food causes you to feel nauseous if it made you sick in the past.
• The sight or smell of a food that reminds you of childhood makes you feel hungry and excited.
• Sounds such as telephone rings or an alarm clock cause you to become alert or anxious.
• A familiar smell makes you feel happy because it reminds you of someone you like.
• Being in your bedroom with dim lights makes you feel sleepy.
• Waking up in the middle of the night makes you think you need to use the bathroom to pee.
• Listening to certain songs that remind you of old friends/experiences makes you feel emotional.
• The thought or sight of alcohol, cigarettes or another drug causes you to have cravings if you’ve developed an addiction. Substance abusers might also have cravings when they are in a drug-related environment or around people that they associate with previous highs.

Classical Conditioning vs. Operant Conditioning

What is the difference between classical and operant conditioning (OC)? The main difference between the two is that classical conditioning involves automatic or reflexive responses, while operant conditioning involves voluntary behavior.

Operant conditioning describes learning by making associations between particular behaviors and consequences. It helps explain behaviors by looking at the causes of actions and their consequences.

Here’s a bit more about this approach:

• OC was first described by psychologist B.F. Skinner in the 1930s.
• According to operant conditioning theory and principles, behaviors that are followed by pleasant consequences are likely to be repeated, while those followed by unpleasant consequences are less likely to be repeated.
• Here’s another way to put this: Actions that are reinforced tend to be repeated and strengthened, while those that aren’t reinforced tends to die out-or be extinguished and weakened. Punishment is considered the opposite of reinforcement and is used to weaken or eliminate a response.
• “Positive reinforcement” strengthens a behavior by providing rewards. “Negative reinforcement” works by removing an unpleasant stimulus or experience.

Potential Benefits/Uses for Health

What is classical conditioning used for in psychology and therapy? Various behavior therapies draw upon CC theory to help patients change unwanted behaviors and manage anxiety symptoms, addictions, phobia disorders, PTSD symptoms and more.

Research has demonstrated that classical conditioning alters human behavior. It’s a key focus in behavior therapy, which is an an approach that focuses on reinforcing desired behaviors and eliminating undesired behaviors and is often used help drug users deal with cravings.

Here are some situations in which aspects of classical conditioning can provide benefits in therapy:

• It’s used in therapeutic techniques like aversion therapy, systematic desensitization and flooding, which help treat anxiety/fear.
• Aversion therapy encourages individuals to give up undesirable habits by causing them to associate the habit with an unpleasant effect.
• Systematic desensitization, a type of exposure therapy, involves repeated exposure to something that is causing someone anxiety while that person remains in a relaxed state. It’s done in order to remove a fear response associated with a phobia by using the body’s natural relaxation response instead. This causes a positive response to replace a negative response that was previously associated with a harmless stimulus.
• Flooding is similar to desensitization but is done in a more intense way.
• Drug counselors advise users to avoid settings that could trigger cravings and a desire to take drugs.
• There are also some treatments that involve having alcoholics ingest bitter substances that cause them to feel sick when they drink, making it less desirable to do so.
• Another example is for people (or animals) who bite their nails; they apply a substance to their fingernails that causes nausea when it’s consumed.

Other ways that CC impacts everyday life include:

• Playing in a role in how mindfulness works. Mindfulness training has been shown to reduce maladaptive forms of conditioning that sustain many unhealthy behaviors and addictions.
• Allowing us to perceive threats and avoid danger.
• Helping build a habit of exercising, since over time someone starts associating exercise with good feelings (like an endorphin rush or “runner’s high”).
• Can be used to help treat overeating, smoking and other unwanted habits.
• Helping form relationships and bonding.
• Playing a role in sexual arousal.

CC is also a big reason why advertising works. Commercials often feature attractive, admirable actors and models using certain products/services, which means that the viewer starts to associate the successful person with the thing that’s being advertised.

Conclusion

• What is classical conditioning? It describes learning through association. It involves associations being made between an environmental stimulus and a naturally occurring stimulus.
• CC deals with responses that are “natural,” involuntary and occur below the level of conscious awareness. It works by pairing two stimuli together to produce a new learned response.
• Classical conditioning examples include being turned off to a food after it makes you sick; learning to like certain smells because they remind you of someone special; enjoying certain types of exercises and foods because they make you feel good afterward.
• Classical vs. operant conditioning, what’s the difference? Operant conditioning deals with voluntary behaviors; it describes learning by making associations between particular behaviors and consequences.
• Uses and benefits of CC in therapy include helping decrease anxiety, phobias, substance abuse and unwanted behaviors.

The post Classical Conditioning: How It Works + Potential Benefits appeared first on Dr. Axe.

How often do you think about the more than 80 billion neurons in your brain? The continuously work together, communicating with the help of neurotransmitters, or chemical messengers. These important messengers play a key role in our day-to-day body functions, and of these messengers, dopamine is the most extensively researched.

Dopamine is responsible for several aspects of human behavior and brain function. It allows us to learn, move, sleep and find pleasure. But too much or too little of the neurotransmitter is associated with some major health issues, from depression and insomnia to schizophrenia and drug abuse.

So let’s dive in to this important brain messenger and how it impacts our health.

Related: Happy Food: Top 14 Foods That Make You Happy

What Is Dopamine?

Dopamine is a neurotransmitter (or chemical messenger) and “feel good hormone” that sends messages between nerve cells in the brain. It binds to receptors in the brain, making them send signals from one cell to another..

This causes cellular changes that can affect your well-being in a number of ways.

It plays an important role in many everyday behaviors, including how we move, feel and eat. It helps us regulate movement and supports reward regulations in the brain.

Research also highlights that dopamine receptors are found in the kidneys, pancreas, lungs and blood vessels outside the central nervous system.

To make dopamine, an amino acid called tyrosine changes into precursor dopa, a compound found in nervous tissue, and then into dopamine. It’s produced in three parts of the brain: the substantia nigra, ventral tegmental area and hypothalamus of the brain.

A common question is “what’s the difference between serotonin vs. dopamine?” Both are neurotransmitters, but serotonin functions as a mood regulator, while dopamine is connected to the “pleasure center.”

In moments of pleasure and reward, we get a rush of dopamine, and when levels are too low, we feel a lack of motivation and feelings of helplessness.

The brain’s reward system is strongly linked to dopamine. The neurotransmitter functions to promote feelings of enjoyment and reinforcement, which leads to motivation.

Related: Phenylethylamine: The Little-Known Supplement that Supports Brain Health

Role in Mental Health

Dopamine is considered an essential element in the brain reward system. Although dopamine neurons account for less than 1 percent of the total neuron count in the brain, research suggests that this neurotransmitter does have a profound effect on brain function and mental health.

This is called dopamine dysfunction, and it indicates that the neurotransmitter isn’t interacting with receptors in the brain properly.

When this hormone is produced normally in the body, we don’t even notice it — the body (and mind) functions as it should. But when levels become too high or too low, that’s when our behavioral and physical functions are impacted.

This “feel good hormone” is involved in reward-related incentive learning, and it modulates behavioral choices, especially reward-seeking behaviors. Studies also indicate that several mental health disorders involve these pleasure responses from neurotransmitters in the brain, including dopamine.

For instance, a chemical change in the brain drives addictive behaviors, causing mental health issues like:

• eating disorders
• self-injury
• compulsive sex behaviors
• internet gaming addiction
• gambling

There’s also a clear relationship between depression and dopamine deficiency, according to animal and human studies. Dopamine levels that are too low may also cause issues including:

• fatigue
• trouble focusing
• mood changes
• insomnia and sleep disturbances
• anxiety
• lack of motivation
• feelings of guilt and hopelessness

Abnormal dopamine levels (either too high or too low) are also linked to many pathological disorder, including:

• Schizophrenia
• Tourette’s syndrome
• Parkinson’s disease
• Alzheimer’s disease
• Huntington’s disease
• Autism
• Attention deficit hyperactivity disorder (ADHD)
• Drug abuse

Because dopamine receptors directly regulate the neurotransmission of other neurotransmitters, research shows that a dysfunction can lead to issues with motor activity and neurological function.

Related: List of Emotions: What Are They & How Can They Be Regulated?

How to Increase It

1. Eat Tyrosine Foods

Eating tyrosine foods is especially important for people with dopamine deficiency.

Tyrosine is an amino acid that serves as a precursor for dopamine, norepinephrine and epinephrine. Studies conclude that tyrosine influences dopamine levels, so consuming more of the amino acid can hel reverse a deficiency.

The best tyrosine foods (or dopamine foods), that are easy to incorporate into your diet include:

• grass-fed meats, pasture-raised poultry and wild-caught fish
• pastured eggs
• organic dairy products
• nuts and seeds
• beans and legumes
• whole grains (like quinoa and oats)
• some protein powders

In order to boost dopamine levels by eating tyrosine, you need to consume a well-balanced diet that’s rich in micronutrients. Tyrosine needs adequate amounts of vitamin B6, folate and copper to be converted into neurotransmitters.

L-tyrosine is also available in supplement form, which may be helpful if you can’t get enough of the amino acid in your diet.

It’s also important to avoid dopamine-depleting foods, like excessive amounts of saturated fats and refined (and artificial) sugars, which can cause a short-term spike in the hormone but lead to deficiency over time.

2. Get Enough Sleep

Getting enough sleep helps the brain regulate production of this hormone. Our circadian timing system is the body’s internal clock or biological pacemaker.

In the morning, dopamine levels rise naturally, allowing us to wake up and start the day. In the evening, levels fall so we can turn the brain down and settle in for the night.

Sticking to a consistent bedtime every night and wake time every morning promotes the proper production of this neurotransmitter.

Studies find that when dopamine receptors decrease in the brain due to sleep deprivation, this is associated with reduced alertness and increased sleepiness.

3. Exercise

There are three major neurotransmitters that are modulated by exercise: noradrenaline, serotonin and dopamine. It’s the connection between physical activity and these neurotransmitters that allow exercise to positively affect brain function.

Animal studies have shown that treadmill exercise counteracts motor dysfunction by increasing dopamine production in the brain. In addition to this, wheel running has been shown to have a protective effect against neurotoxicity and on dopaminergic neurons.

4. Practice Mindfulness and Kindness

Studies have found that when we practice mindfulness meditation and yoga, it helps increase dopamine levels and reduce feelings of anxiety. Incorporating a yoga practice or any type of meditation, be it seated, walking or laying, can help regulate the production of neurotransmitters that play a role in brain health.

Dopamine levels also increase when we’re rewarded or after pleasurable experiences, so it makes sense that practicing simple acts of kindness can help boost levels of this feel-good hormone.

5. Use Supplements

There isn’t exactly a dopamine supplement, but there are supplements that may help to boost levels naturally. Here are some of the best supplements for increasing levels of this hormone:

• Vitamin D: A 2016 study displays how vitamin D treatment modulates dopamine circuits in the brain. Using a vitamin D supplement for this reason has been shown to support treatments for drug addiction and dopamine-dependent behaviors.
• Probiotics: Researchers have learned that bacteria can synthesize and respond to hormones and neurotransmitters. This means that adding more good bacteria to your gut, and reducing bad bacteria, can have positive effects on dopamine levels.
• Curcumin: A study published in Psychopharmacology found that curcumin was able to increase serotonin and dopamine levels in mice.
• Mucuna pruriens: Mucuna pruriens is a tropical plant that contains high levels of L-dopa, which is the precursor to dopamine. For this reason, mucuna pruriens supplements are used in Ayurvedic medicine for improving Parkinson’s disease.

In addition to these natural ways to boost dopamine levels, there’s a pharmaceutical drug called Levodopa that’s used to increase levels and treat Parkinson’s disease.

There are also dopamine agonists, which make up a class of drugs that bind to and activate the dopamine receptors in the brain. These drugs make the body think it’s getting enough of the hormone, and they’re used to treat a range of health conditions, including depression, insomnia and fibromyalgia.

Related: What Is Acetylcholine? Function, Benefits + Dosage of This Neurotransmitter

Health Benefits

Studies indicate that dopamine plays a role in many brain, behavioral and body functions, including:

• memory
• learning
• attention
• behavior and cognition
• voluntary movement
• pain processing
• motivation
• sense of reward and punishment
• heart rate
• blood pressure
• sleep and dreaming
• mood
• lactation
• electrolyte balance

Related: How to Hack Brain Chemicals to Boost Happiness

Risks and Side Effects

We absolutely need this neurotransmitter to function properly, and there are many ways to boost levels naturally. But levels are also increased with some not-so-healthy actions or substances, like drinking alcohol, eating sugary foods, using drugs like nicotine and cocaine, and engaging in other “rewarding” behaviors.

These acts of “self-medicating” can cause health issues down the line and sometimes be self-destructive or addictive behaviors.

When it comes to using pharmaceutical medications that boost dopamine or mimic it in the brain, there are some possible side effects, including nausea, dizziness, hallucinations, impulse control disorders and low blood pressure.

While increasing these hormones is important for some health conditions, reducing the production of this neurotransmitter is sometimes necessary.

Dopamine antagonists are a class of drugs that reduce dopamine activity in the brain. These drugs are used on people who produce too much of the hormone and deal with health issues like schizophrenia and bipolar disorder.

Conclusion

• Dopamine is commonly called the “happy hormone” because it increases in moments of pleasure and reward. It’s a chemical messenger that interacts with neurons throughout the brain.
• Levels too high or too low can have major impacts on our health, impacting the way we feel, learn and behave.
• For people dealing with a dysfunction, eating foods high in tyrosine, engaging in regular exercise, getting enough sleep, and practicing meditation and kindness can have a positive impact.
• There are also supplements that help increase this happy hormone, including probiotics, vitamin D, curcumin and mucuna pruriens.

The post Dopamine: Function, Deficiency & How to Naturally Boost Levels appeared first on Dr. Axe.

When it comes to meditation, there are many ways to do it. What is the Vipassana meditation technique (also called “insight meditation”), and how does it differ from other types?

Vipassana means “to see things as they really are.” This practice, described as an “art of living,” dates back at least 2,500 years to ancient India.

Similar to mindfulness meditation, it involves training one’s mind through completion of certain exercises in order to increase awareness of one’s own experiences.

Although this form of meditation has been practiced in the U.S. since the 1960s, in recent years the popularity of Vipassana meditation retreats and courses has skyrocketed. Thousands of people attend Vipassana classes each year in hopes of “seeing the true nature of existence,” better managing stress, and improving their focus, productivity, relationships and health.

What Is Vipassana Meditation?

Vipassana is a non-sectarian/non-religious meditation technique. According to an article published in India Today, this technique is the oldest Buddhist meditation practice in existence.

What is the goal of Vipassana? It’s intended to help “eradicate mental impurities” and improve happiness through self-observation and awareness.

Practicing this method is said to lead to self-transformation and a strong mind-body connection by revealing certain universal truths about human existence.

According to Vipassana theory, “insight” is able to happen when someone experiences the truth of impermanence (in other words, how everything, including thoughts, are always changing ) as well the inherent unsatisfactoriness that all people deal with. A higher level of insight involves recognizing selflessness, in which a distinction is made between direct experience and concepts, including the “self.”

What happens in Vipassana exactly?

In many ways, Vipassana is a traditional form of modern-day mindfulness meditation. While practicing, you pay close attention to physical sensations happening in your body, including your breath.

You notice how your mind produces fleeting thoughts, emotions and judgments — however you resist getting caught up in them, instead remaining aware of the present moment.

Types of Techniques

The Vipassana school of meditation has a very long history in India, dating all the way back to the time of the Buddha himself. In fact, Vipassana is considered to be the basis of all traditions of Buddhist meditation.

Today it continues to be the predominant form of Buddhist meditation in most parts of Sri Lanka and Southeast Asia.

After evolving and being passed down by many teachers for several centuries, eventually the practice became more mainstream with help from several prominent teachers in India, including those named S.N. Goenka and Sayadaw U Pandita. These teachers began growing following in the 1960s and ’70s, at which point they trained others to become teachers so the method could be passed on to those living in both the East and West.

While many forms of Buddhist-inspired meditation are now in existence, most have in common two key components: mindfulness and insight (also called śamatha and vipassana). Mindfulness techniques involve focusing on one object non-judgmentally, while Vipassana techniques involve investigating the qualities of self, consciousness and perceptions of things.

There are also several classic principles of Vipassana meditation, according to ancient scriptures:

• Kayanupassana (continuous mindfulness of the body)
• Vedananupassana (continuous mindfulness of feelings)
• Cittanupassana (continuous observation of the mind)
• Dhammanupassana (continuous mindfulness of mental processes)

Wondering what the difference is between Vipassana and transcendental meditation (TM)?

As explained above, Vipassana has more in common with mindfulness, as it involves returning your attention to an object in your awareness (breath, body, sounds, etc.). TM, on the other hand, uses a specific mantra, or sound, as the “anchor” of your attention.

According to TM theory, repeating your mantra over and over helps naturally calm the mind and allows it to settle. Both have similar goals and benefits, such as improving focus and managing stress.

Related: 5 Reasons to Do Body Scan Meditation

How to Practice It

How is Vipassana meditation practiced? It’s been described as an observation-based, self-exploratory journey.

Practicing doesn’t require any guided meditation videos, apps, teachers or scripts, although these can all be very helpful when getting started.

Here’s a basic overview of how you can practice Vipassana meditation:

• Choose a quiet place where you won’t be interrupted, whether inside your home or even outdoors in nature. Sit in a comfortable position, such as on the floor or a cushion, with your legs crossed if that feels OK. Keep your head lifted straight up and your spine erect to prevent slouching.
• Image your muscles relaxing as you breathe at a normal pace.
• Choose an object to focus on, such as your breath and the physical sensations it produces, especially in your abdomen. The breath is usually the focal point of meditation because you always have access to it and it’s continuous.
• While trying to keep your attention fixated on your breath, observe and explore how your mind wanders. Return your attention to the physical sensations of your breath each time you notice it has gone elsewhere.
• You can practice “naming” what’s going on in your awareness to help sharpen your focus. You do this by naming the sensations you’re feeling or by naming what your mind is doing when it loses focuses. For example, you can silently say to yourself “planning” or “belly falling.” Any sights, sounds, smells, tastes, sensations in the body, mental images or emotions can be all named, since all of these are part of your experience.

It’s common for beginners to learn this meditation method by attending a Vipassana retreat, typically a 10-day residential retreat that may involve remaining silent (not speaking out loud to others) the entire time. During Vipassana meditation retreats participants learn the basics of the method under guidance by a teacher.

Where can you find a Vipassana meditation center in your area or somewhere to attend a retreat?

One of the most popular Vipassana meditation centers in the world is the Insight Meditation Society (IMS), a nonprofit organization located in Barre, Massachusetts that was opened in the 1970s. It was founded by several students of the Theravada meditation tradition: Sharon Salzberg, Jack Kornfield and Joseph Goldstein, all of whom still today teach thousands of people meditation every year.

Health Benefits

1. May Help Boost Concentration/Focus

Although it’s most common to meditate while sitting in silence, there are many ways to practice and dozens of variations. No matter which specific techniques you find most helpful, the real point is to become more mindful and aware throughout your day.

You can practice being present while doing just about anything — exercising, walking around, working, cooking, showering, etc. Therefore, technically, there are many ways to meditate.

How does Vipassana meditation boost concentration exactly? It helps train you to keep your awareness (or consciousness) from becoming diffused or dispersed by fleeting thoughts.

One study showed that it can increase frequency of being in a “flow state,” in which you are fully immersed in an activity and undistracted.

No matter what you’re doing, if it helps you focus on the task at hand, you may want to try labeling these activities as you do them.

2. Can Help Manage Stress and Anxiety

Recognizing that your thoughts and emotions are only temporary and always changing is one way to realize that nothing will last or feel bad forever. This can help reduce stress associated with ruminating thoughts and negative experiences, including physical symptoms that chronic stress contributes to.

Research shows that mindfulness-based meditation practices help stimulate the parasympathetic nervous system, leading to a relaxation response and recovery from the flight or fight response. This can contribute to physical health improvements, including reduced chronic pain, fewer tension headaches, improved digestion and reduced blood pressure.

In one study published in 2015, researchers examined the effects of a Vipassana course on subjective stress, well-being, self-kindness and trait mindfulness. They found that six months after completing the course, the majority of participants experienced improvements on stress and well-being scores, likely because of increased mindfulness skills.

Although study results have been mixed, some research suggests that insight meditation practice can also improve ability to cope with PTSD and a reduction in related substance abuse.

3. Can Improve Decision Making and Reduce Habitual Behavior

Studies suggest that meditation can help reduce anxious or depressive thought patterns that contribute to habitual negative behaviors and decreased quality of life. By being present we are able to observe our own thoughts and behaviors from a distance, giving us greater power to make informed choices rather than impulsive, destructive decisions.

A 2016 study found that when participants attended a one-month Vipassana retreat a significant percentage experienced improvements in mindfulness, well-being and personality traits — including being more cooperative, less negative toward others, less reward-dependent and more self-directed.

A separate study revealed evidence that adults who were trained in meditation improved their ability to delay gratification and experienced a decrease in impulsivity. According to a 2010 study, a Vipassana practice can help reduce alcohol and substance abuse due to positive effects it has on certain parts of the brain related to executive functioning.

4. Can Be Done Anywhere (Including While Sitting, Laying or Exercising)

Not only can you practice insight meditation and mindfulness while sitting or laying, but you can also practice this method as a form of active meditation, such as when walking or exercising. In fact, beginning a practice with a walking meditation or something active like gentle yoga is recommended to help the body and mind settle more easily.

No matter how you choose to practice or what activity you’re doing, you keep your mind on all of the sensations you’re feeling.

Conclusion

• Vipassana is the oldest form of buddhist meditation. It’s also called “insight meditation” and works by improving awareness and focus on the present moment, including the breath and bodily sensations.
• The meaning of Vipassana is “to see things as they really are.” The purpose is to recognize the impermanence of all things and how each person deals with hardships and unsatisfactoriness. By paying attention to how thoughts and sensations are always changing you can find freedom in the fact that nothing lasts forever.
• While you can begin practicing on your own, one of the best ways to learn this method is to attend classes or a retreat at a Vipassana center. You can also use guided meditation apps and videos available for free online.

The post What Is Vipassana Meditation? Top 4 Benefits + How to Practice It appeared first on Dr. Axe.

A new study led by scientists Joseph Zullo and Derek Drake from Harvard Medical School indicates that the nervous system may play an unexpected role in aging. While it seems counterintuitive, the study suggests that limiting brain activity may actually promote a longer life span and work as a natural life extender.

Although this is a preliminary study that requires further research, it shines light on the importance of using behavioral interventions to slow down brain activity and possibly boost longevity.

Study Results

Scientists behind the new study published in the journal Nature found that neuronal excitement is actually higher in short-lived individuals compared to long-lived individuals.

Zullo and his colleagues first studied brain tissue from hundreds of aged humans that had not shown any cognitive deficits before death. They found that genes involved in neural excitation, or increased brain activity, were downregulated in the individuals who lived longest.

This may be linked to a protein called REST (RE1-Silencing Transcription factor), according to the researchers. Here’s what you need to know about REST:

• REST is a transcriptional repressor, which means that it blocks the expression of neural genes.
• REST expression correlates with increased longevity, and the protein levels are highest in the brains of individuals who lived to be 90–100 years old. Those who died in their 70s or 80s had lower levels of REST.
• This may be because REST represses genes that promote cell death and protects neurons from oxidative stress.

This latest study indicates that increased REST is directly associated with long human life span. This is due to REST’s ability to reduce neural excitement by blocking the expression of neural genes.

How did scientists prove this? They started by testing this theory on roundworms and found that neural activity increased with aging.

On top of that, interventions that reduced neural excitement worked to extend roundworm life span.

The same appeared to be true in mice, which they also studied. Mice lacking REST were more likely to display neural excitation.

The results of this study suggest that maintaining a proper balance in brain activity may prevent age-related neurological diseases and improve longevity in humans.

How to Measure Brain Activity

Brain activity is measured by the network of neurons (nerve cells) that are activated when we perform various cognitive tasks. Our brains switch between resting and active states throughout the day, depending on our actions.

There are several methods to measure brain activity, including:

• Functional Magnetic Resonance Imaging (fMRI): measures changes in blood flow associated with neural activity
• Electroencephalography (EEG): measures electrical activity in brain
• Magnetoencephalography (MEG): measures magnetic fields generated by neural activity

But measuring REST is not yet possible in living human brains. This is why scientists began their experiments on roundworms and mice for this study.

They were then able to test their findings on donated brains from deceased humans.

Now to further understand the role of REST and brain activity in longevity, scientists will begin to make connections between brain imaging, the function of brain cells and human behaviors.

Related: Brain Detox: Is It Time for a Cleanse? (Plus How to Do It)

What Differences in Brain Activity Means

According to this most recent study, differences in brain activity can be linked to longevity. Researchers found that overactivity isn’t good for the brain.

When neurons are constantly firing off because of increased brain activity, it may take a toll.

When people engage in harder tasks, more regions of the brain are activated. Studies suggest that to complete the same task, older adults activate more brain circuits than younger individuals.

Scientists don’t know for sure why this happens, but it may be because brains of older people are less efficient and overcompensate due to that inefficiency.

Ways to Support Brain Health

From this study, drug research will be conducted to figure out if excessive neural activity can be reduced in aging individuals. Scientists also believe that certain habits and behaviors can affect the brain’s neural activity and possibly boost longevity.

Some activities that can support brain health by reducing brain activity include:

• Guided meditation and healing prayer
• Yoga
• Breathing exercises
• Follow a regular sleep schedule
• Reduce electronics use

Although we’ve been told that increasing brain activity helps to boost cognitive function, this study suggests otherwise. It seems as though balance is really key, as practitioners of Eastern medicine have always believed.

Related: How Yoga Changes Your Brain (It’s a Good Thing!)

Conclusion

• A new study conducted by scientists at Harvard Medical School found an unexpected link between reduced brain activity and increased longevity.
• Researchers suggest that the protein REST is higher in individuals who have a longer life span. REST works to inhibit neural activity, thereby reducing brain excitement.
• The study findings may seem counterintuitive, but it highlights the importance of cognitive balance and using behavioral changes to reduce brain excitement and possibly extend your life span.

The post Can Reduced Brain Activity Boost Longevity? appeared first on Dr. Axe.

Any time you take a medication, weighing the risks and benefits of the drug is a must. And now we must ask ourselves, “Is this one of the drugs linked to dementia and memory loss?” Emerging research is finding disturbing connections between anticholinergic drugs and negative brain effects. This drug class includes popular medications used for allergies, seasickness and sleep, including diphenhydramine, dimenhydrinate and others.

And yes, you’d think some of the most popular allergy and insomnia drugs on the market would be safe, but one study outlines some frightening health risks. The JAMA Neurology study is unique because Indiana University School of Medicine researchers actually used brain imaging to detect how anticholinergic drugs impact the brain. Using MRI and PET scan imaging, researchers showed how people taking anticholinergic drugs experienced lower brain metabolism and higher brain atrophy.

This isn’t the first time researchers found a connection between anticholinergic drugs and cognitive decline. In 2015, University of Washington scientists also found the chronic use of certain anticholinergic sleep aids and hay fever meds in the increased a person’s risk of dementia. The study only found the association for people taking these drugs for 3 or more years. (More research is needed to find out if continuous or intermittent use over that time frame leads to the increased risk of dementia.)

9 Drugs That Cause Memory Loss

The thought of memory loss as a result of mediations that are supposed to be aiding your healing is a scary one. Below is a list of drugs with anticholinergic effects to watch out for when trying to preserve brain health:

1. Incontinence Drugs

Generic drug names: darifenacin, oxybutynin, tolterodine, flavoxate

Natural options:

• Pelvic floor muscle exercises such as kegels, help strengthen the muscles around the urethra, and are an easy way to help combat incontinence naturally. When you repeatedly clench and unclench your pelvic floor muscles, you help to improve the strength, coordination and endurance of the muscles.
• Bladder training is another natural, cost-free way to attempt to manage incontinence. The goal of bladder training is to regain control of your bathroom habits. While you may feel the urge to run to the bathroom, try to wait ten extra minutes. Once you get comfortable with this milestone, add another ten minutes. Continue this practice until you’ve reached an appropriate time between bathroom visits. Ask your healthcare provider to help you set clear goals through this process and keep a journal to help both you and your doctor track progress. Keep in mind that both bladder training and pelvic floor exercises take time to see improvements.
• Research also suggests foods high in vitamin C and foods containing beta-cryptoxanthin may help promote  urinary system health. These foods include kiwi, guava, papaya, pineapple, mango, pumpkin, squash, carrots, sweet peppers, green peppers, broccoli, kale, parsley and more.

2. Muscle Relaxants

Generic drug names: cyclobenzaprine, dicyclomine, orphenadrine

Natural options:

• A 2011 study researched the effects of massage therapy on muscle pain and relaxation. Researchers found that massage therapy improved bone and muscle pain management in patients, demonstrating the muscle-relaxing effects of massage.
• Magnesium acts as a natural calcium blocker to regulate muscle contractions and help muscles relax. If you’re deficient in magnesium, your muscles may contract too much, causing cramps or spasms.

3. Narcotic Painkillers

Generic drug names: meperidine

Natural options:

Natural painkillers exist in a number of different forms. Depending on the cause and type of pain you’re experiencing, various remedies may be appropriate. Potential natural pain-killing options include:

• Dry needling
• Cryotherapy (for muscle pain)
• Chiropractic care
• Peppermint or lavender essential oils (for headaches and muscle pain)
• Graston techinque
• Epsom salt

4. Anti-Seizure Medications

Generic drug names: carbamazepine, oxcarbazepine

Natural options:

• Try reducing common seizure triggers, including physical and emotional stress, fatigue and lack of sleep, use of drugs or alcohol, overstimulation from lights, noise, etc. and hormonal changes.
• While the ketogenic diet really gained popularity in 2018, doctors have used the diet since the 1920s to help manage seizures.

5. Parkinson’s Medication

Generic drug names: benztropine, procyclidine, trihexyphenidyl, amantadine

Natural options:

• While some medication may be necessary to treat Parkinson’s, there are emerging drug-free options for some people like deep brain stimulation.
• According to the Washington University School of Medicine, exercise is the forefront of Parkinson’s treatment. Just be sure to move with caution and stretch to avoid stiffness. Water aerobics and mind-body exercises such as tai chi may be great options.
• Acupuncture may also help relieve Parkinson’s symptoms by promoting the release of neuroprotective agents.

6. Tricyclic Antidepressants

Generic drug names: amitriptyline, amoxapine, clomipramine, desipramine, doxepin, imipramine, nortriptyline, trimipramine

Natural options:

• Help combat symptoms of depression through lifestyle changes such as exercising and finding supportive relationships and professional guidance.
• Eat a diet rich in folate, healthy fats, probiotics and other B vitamins, or consider supplementation.
• Many studies have analyzed the effect of St. John’s Wort against major depression. One study in particular found it to have similar effectiveness as standard antidepressants.

7. Antipsychotic Drugs

Generic drug names: clozapine, olanzapine, perphenazine, quetiapine, thioridazine, trifluoperazine, loxapine, methotrimeprazine, molindone, pimozide

Natural options: 

• One review found between 85–90 percent of residents at Soteria houses, which use a community-based recovery model for schizophrenia and related disorders focused on the growth, learning and development for patients, were able to go back to their homes and regular routines without taking medication (not even once).
• A number of supplements have also been tested against schizophrenia symptoms, with positive results — including omega-3 fatty acids in the beginning stages of schizophrenia, l-lysine, sarcosine (also called glycine or N-methylglycine) and more.
• Additionally, acupuncture has been found to have antipsychotic effects in schizophrenic patients in small studies. More research is needed to confirm these benefits, however.

8. Allergy Medications

Generic drug names: carbinoxamine, chlorpheniramine, clemastine, diphenhydramine, hydroxyzine, promethazine, cyproheptadine

Natural options:

• Consuming raw, local honey before allergy season is in full swing may help ward off pesky allergy symptoms. In fact, the International Archives of Allergy and Immunology published an article that tested how pre-seasonal use of birch pollen honey affected people with birch pollen allergies. Patients taking honey “reported a 60 percent lower total symptom score, twice as many asymptomatic days, and 70 percent fewer days with severe symptoms.”
• Neti pots help to clear the sinuses and remove congestion, ridding the nasal passages of allergens and irritants. David Rabago, MD, has conducted several studies using a neti pot and found it beneficial for preventing and treating several upper respiratory conditions, including chronic and acute sinusitis, the common cold and seasonal allergies.
• Learn to use essential oils for allergies. A 2010 study published in the Journal of Ethnopharmacology suggests peppermint oil acts as a relaxant and exhibits antispasmodic activity, inhibiting contractions that causes you to cough. (It’s not recommended for children under 30 months.)
• If you have a ragweed allergy, avoid melons, bananas, cucumbers, sunflower seeds, echinacea and chamomile, as they can trigger an allergic response in your system.
• Bone broth from chicken, beef or lamb helps to ease respiratory problems. It also helps reduce inflammation in the body and boosts the immune system.
• Do you know there’s an increasing awareness of the connection between gut health and immune function? That’s right. With that in mind, research has illustrated the positive effects probiotics may have on allergies.

9. Motion Sickness Medications

Generic drug names: dimenhydrinate, diphenhydramine, meclizine, promethazine, scopolamine

Natural options:

• Research suggests ginger may help prevent motion sickness — especially as a result of circular movements like in a flight simulator or on an amusement ride. Take 250 milligrams three times daily in advance. Use caution if you are taking blood-thinners.
• Research has also found that taking 50 milligrams of 5-HTP and 200 milligrams of magnesium together two times a day for three months reduced motion sickness dramatically. However, keep in mind 5-HTP is not for everyone. Before taking, talk with your healthcare provider and education yourself on known interactions, including medications commonly prescribed for diabetes, high blood pressure, depression, pain, migraines and Parkinson’s disease.
• The Centers for Disease Control and Prevention suggests aromatherapy with peppermint or lavender oil may also prevent the onset of motion sickness.

Anxiety & Insomnia Drugs

While it’s too soon to say for sure, recent research found potential correlations between benzodiazepines (drugs commonly prescribed for insomnia and anxiety) and dementia — but more research is needed. One study followed more than one thousand elderly people for a span of 15 years. Initially, patients were dementia free. After the first three years of the study, those who started taking benzodiazepines were 60 percent more likely to develop dementia than those who did not use the drugs. With so many factors that contributing to the formation of the disease, this is not evidence enough to determine causation. It’s probably safe to say the risk is still there, however, and with so many natural options available, it may not be worth the risk. If you’re having trouble sleeping at night, try:

• Using valerian root as a sleep remedy
• Setting your temperature between 60 and 70 degrees Fahrenheit; this lowers your body’s internal thermometer, initiating sleepiness
• Eating melatonin-rich, inducing foods like bananas, cherries, ginger or radishes as a bedtime snack.

Final Thoughts

While you shouldn’t stop taking your medication without talking to your doctor, it’s worth a conversation to see if your mediations include anticholinergic drugs linked to dementia. If they are, inquire about possible alternative options with fewer serious side effects, including natural remedies.

The post 9 Popular Drugs Linked to Dementia and Memory Loss appeared first on Dr. Axe.

Do you know that serotonin plays a role in virtually all human behavioral processes? From your emotions, to digestion and motor skills, this powerful chemical impacts so many aspects of life and body function.

Serotonin receptors are found throughout the brain, where they work as neurotransmitters that send messages from one area to another. But the majority of serotonin in the human body is actually found in the gut, where it influences a number of biological processes, including digestion, appetite, metabolism, mood and memory.

Increasing your serotonin levels may work as a natural remedy for depression and improve your overall mood. But with this and any neurotransmitter, you don’t want too much of it to accumulate in the body either. That’s why increasing your levels naturally is a better option than using antidepressants with nasty side effects.

What Is Serotonin?

Serotonin is a type of chemical that acts as a neurotransmitter, meaning it helps to send signals from one area of the brain to another. The chemical name for serotonin is 5-hydroxytryptamine, and it’s sometimes called 5-HT. As a neurotransmitter, it controls neural activity and plays a role in a wide range of neuropsychological processes.

Only 2 percent of the body’s serotonin is found in the brain, and 95 percent is produced in the intestine, where it modulates hormonal, endocrine, autocrine and paracrine actions. In the brain, it occurs naturally in the body and works as a neurotransmitter, sending chemical messages or signals to the brain in order to regulate motor function, pain perception and appetite. It also modulates various biological processes, including cardiovascular function, energy balance, digestive function and mood regulation.

It is a byproduct of tryptophan, an essential amino acid that’s known for its ability to regulate mood and balance hormones naturally. Tryptophan converts to serotonin in the brain and helps to make other essential amino acids available to help control your mood and reduce your production of stress hormones.

Serotonin vs. Dopamine

What is the function of serotonin and dopamine? Both are neurotransmitters that play a role in depression. Serotonin functions as a mood regulator, and it also plays a role in many other body processes, like digestion and sleep. Dopamine is connected to what’s called the “pleasure center” in the brain. Your body gets a rush of dopamine when you are rewarded, but low levels of dopamine may lead to low motivation and feelings of helplessness.

The major difference is how the two neurotransmitters affect your mood. Dopamine is released after pleasurable experiences, and it alters your motivation and interest, while serotonin impacts the way you process emotions. For optimal health, we need to keep both levels in balance.

Related: What Is Acetylcholine? Function, Benefits + Dosage of This Neurotransmitter

Relation to Mental Health and Depression

Serotonin transmits signals between our nerve cells, giving it the ability to alter brain functions that affect our mood and sleep. Serotonin for depression has been the focus of many clinical and preclinical studies over the years. Researchers know that the chemical signals many receptors throughout the brain regions in humans, but the exact mechanisms of serotonin as an antidepressant are still being explored.

Research conducted at Columbia University indicates that while the majority of the 15 known receptors for serotonin have been linked to depression and depression-like behavior, it’s the 1A and 1B receptors that are the most studied. Human brain imaging and genetic studies show that these two receptors are involved in depression and the response to antidepressant treatment.

According to a review published in World Psychiatry, “evidence suggests that impairing serotonin function can cause clinical depression in some circumstances.” Moreover, evidence suggests that low serotonin function may compromise a patient’s ability to maintain recovery from depression, rather than it having a primary effect on lowering mood in vulnerable people.

This seems to be true because of studies that show tryptophan deletion is much more apparent in people with prior episodes of depression, in comparison to those who are simply at a higher risk of depression because of family history.

Studies involving SSRIs indicate that it may not be serotonin’s direct effects on our mood, but rather its ability to promote positive shifts in automatic emotional responses that helps to relieve symptoms of depression.

Related: Oxytocin (The Love Hormone): Benefits + How to Increase Levels

Serotonin Benefits and Uses

1. Improves Mood and Memory

Studies indicate that low brain serotonin levels are associated with poor memory and depressed mood. We also know that serotonin and tryptophan produce alternations in the gut that alter the gut-brain axis and impact your mood and cognitive health. Researchers have been able to explore the role of serotonin for depression by investigating the effects of lowering dietary tryptophan levels, causing a lowering a brain serotonin levels.

2. Regulates Digestion

Ninety-five percent of the body’s serotonin is produced in the intestine. Research shows that the chemical plays a role in intestinal motility and inflammation. When 5-HT is naturally released, it binds to specific receptors in order to initiate gut motility. Serotonin also regulates appetite, and it produces more of the chemical to help eliminate foods more quickly when they are irritating to the digestive system.

3. Relieves Pain

A study published in the journal Pain Research and Treatment found there is an inverse correlation between postoperative pain levels in patients with chronic low back pain and serum serotonin levels.

Another study found that when healthy volunteers underwent acute tryptophan depletion to manipulate 5-HT function, they experienced a significantly reduced pain threshold and tolerance in response to a heat thermode.

4. Promotes Blood Clotting

We need enough serotonin to promote blood clotting. The chemical is released in blood platelets to help with wound healing. Plus, it works to narrow tiny arteries so they form blood clots.

Although this serotonin benefit helps in the healing process, there’s also evidence that too much serotonin can lead to blood clots that contribute to coronary heart disease, so it’s important to stay within the normal range of serotonin to prevent adverse effects.

5. Helps Wound Healing

A study published in the International Journal of Molecular Sciences found that serotonin acts as a potential therapeutic candidate for enhancing skin healing in burn patients. Researchers found that serotonin significantly accelerated cell migration and improved the wound healing process in vitro and vivo models of burn injuries.

Related: Phenylethylamine: The Little-Known Supplement that Supports Brain Health

Normal Ranges

You can have your serotonin levels tested with a blood test. Blood is typically drawn from the vein and sent to the lab for results. People who are at risk of serotonin deficiency or carcinoid syndrome (high serotonin levels) may need a blood test. The normal serotonin range is 101–283 nanograms per milliliter (ng/mL). After receiving your levels from a lab, it’s best to discuss them with your healthcare provider, as test measurements may differ and change what’s considered a normal result.

Related: How to Hack Brain Chemicals to Boost Happiness

Deficiency Symptoms and Causes

Research shows that impaired serotonin function has been associated with psychiatric disorders including depression, anxiety, compulsive behavior, aggression, substance abuse, seasonal affective disorder, bulimia, childhood hyperactivity, hypersexuality, mania, schizophrenia and behavioral disorders.

Low serotonin symptoms include the following:

• Depressed mood
• Anxiety
• Panic attacks
• Aggression
• Irritability
• Trouble sleeping
• Appetite changes
• Chronic pain
• Poor memory
• Digestion issues
• Headaches

What causes low serotonin levels? Serotonin is part of a complex system of chemicals and receptors. If you have low serotonin levels, you may have deficiencies in other neurotransmitters, which is what causes such noticeable symptoms. Researchers don’t know for sure what causes serotonin deficiency, but it may be due to genetics, poor diet and lifestyle.

If you deal with chronic stress or are exposed to toxic substances, like heavy metals or pesticides, you may be at a greater risk of low serotonin. Other causes may include a lack of sunlight and taking certain medications for a long period of time.

Related: Happy Food: Top 14 Foods That Make You Happy

How to Treat Deficiency

There are natural serotonin foods and boosters that will increase levels of serotonin without the need for pharmaceutical drugs.

1. Anti-Inflammatory Foods

Do you know the health of your gut will alter your body’s ability to produce serotonin? It’s important you eat anti-inflammatory foods that will improve the health of your gut and promote the balance of good and bad bacteria. Some of the best foods include wild-caught salmon, eggs, leafy greens, nuts and fresh vegetables.

To maximize the good bacteria in the gut, probiotic foods are also beneficial. Eating or drinking kefir, kombucha, probiotic yogurt and apple cider vinegar will help to improve the health of your gut. Healthy fats like avocado, coconut oil, extra-virgin olive oil and ghee are also going to help reduce inflammation and promote the natural production of serotonin.

2. Exercise

Research shows that exercise has beneficial effects on brain function because it modulates neurotransmitters dopamine, serotonin and noradrenaline. These chemical messengers contribute to exercise, affecting brain function and even improving neurological disorders.

3. Get Enough Sunlight

The serotonin neurotransmitter will not be produced properly if you don’t get enough sunlight. Research suggests that there’s actually a direct relationship between sunlight and the production of serotonin. It’s believed that exposure to sunlight triggers the brain to release the chemical. This may explain, at least in part, why low levels of serotonin are associated with seasonal affective disorder 0r SAD.

4. Tryptophan

Research published in Nutrients shows that reduced intake of tryptophan can lead to significant reductions in certain brain activities that boost happiness. According to a study, patients are often successful at lowering negative symptoms related to mood disorders, addictions or hormonal problems when they take 6 grams of L-tryptophan per day. Taking this amount of tryptophan every day for several months has been shown to decrease mood swings, irritability, tension and restlessness.

5. 5-HTP

5-HTP, or 5-Hydroxytryptophan, is an amino acid that’s naturally produced by the body. It’s used to produce serotonin, which is why 5-HTP supplements are often used to improve mood and reduce symptoms of depression. You can find 5-HTP supplements online and in health food stores.

Researchers recommend, however, that 5-HTP supplements be used carefully and under the care of a doctor in order to avoid an amino acid imbalance.

SSRIs Uses and Side Effects

Selective serotonin reuptake inhibitors, or SSRIs, are used to improve symptoms of depression by increasing levels of serotonin in your brain. Some of the most common types of SSRIs include Prozac and Zoloft.

Neuropsychological studies show that in both healthy and depressed participants, administration of SSRIs led to positive shifts in the way the brain reacted to emotionally-driven information. But other studies report different results, suggesting that only 50 percent of patients respond to SSRIs and effective remission occurs less than 30 percent of the time, indicating that new antidepressant strategies are needed.

SSRIs are the most commonly prescribed antidepressant drugs in the world, but they don’t come without potential side effects. Some of the most common side effects include drowsiness, nausea, nervousness, dizziness, headaches, diarrhea, trouble sleeping, sexual problems and blurred vision.

SSRIs also interact with certain medications and can have dangerous effects when combined with some pharmaceutical drugs or herbal supplements. Be sure to consult your healthcare provider about possible interactions.

And there is the risk of experiencing withdrawal-like symptoms after stopping SSRIs. These symptoms may include a feeling of uneasiness, dizziness, nausea, flu-like symptoms and more.

In addition to SSRIs, another class of drugs that are used for depression are called serotonin-norepinephrine reuptake inhibitors, or SNRIs. These drugs increase levels of both serotonin and norepinephrine, another neurotransmitter.

Serotonin Syndrome Causes and Treatment

Serotonin syndrome, which is a type of serotonin toxicity, is when high levels of the chemical accumulate in the body. This is sometimes caused by taking two or more medications that raise levels, or combining medications with some herbal supplements. Abuse of illegal drugs, like LSD, cocaine, ecstasy and amphetamines can also cause this condition.

The most common serotonin syndrome symptoms are anxiety, restlessness, agitation, sweating and confusion. In more serious cases, it can also lead to health issues like muscle twitching, muscle stiffness, irregular heartbeat, high blood pressure, high fever and seizures.

Research also suggests high serotonin levels increase the risk of osteoporosis due to its effects on our bones. If you notice these symptoms, consult your healthcare provider and talk to him/her about having your levels tested.

For people dealing with this condition, serotonin syndrome treatment involves withdrawal from the drugs or medications that are causing your chemical levels to be too high. There are also medications that are used to block production of the neurotransmitter, such as Periactin.

Precautions and Drug Interactions

If you are concerned about low or high serotonin levels, consult your healthcare provider. Before using pills or supplements to correct a deficiency, seek advice from your doctor, especially if you are already taking medications to avoid interactions.

There is not enough research to support the use of serotonin supplements during pregnancy or while nursing, so be sure to ask your healthcare provider before using them.

Final Thoughts

• The serotonin definition is a neurotransmitter that’s produced within the brain and gut. It sends messages to receptors throughout the brain that allow for several body processes. Serotonin affects many parts of the body and allows for internal chemical balance.
• Are dopamine and serotonin the same? No — they are both neurotransmitters that play a role in mood and emotions, but they are different. The serotonin molecule alters our emotional reactions to life events, while dopamine is influenced by pleasurable experiences.
• Normal serotonin levels make you feel, well, normal. But levels that are too high or too low can cause adverse effects. When your body produces the right amount of serotonin, you should experience regular sleep, but too much or too little of it can lead to sleep dysfunction.
• What happens when your levels are too high? Serotonin syndrome, which occurs when too much of the chemical is being produced in the body, can lead to anxiety, restlessness, rapid heart rate and high fever.
• For people with low levels, supplements, usually in the form of tryptophan or 5-HTP, may help to improve the deficiency. Research also suggests exercising, getting daily exposure to sunlight and eating a healthy, anti-inflammatory diet will help to increase levels naturally.

The post Serotonin: Why You Need It and How to Boost Levels Naturally appeared first on Dr. Axe.

It may sound like a dangerous chemical, but boric acid (BA), derived from boron, is actually an antifungal cure-all of sorts. How so? Well, BA is the key ingredient in a variety of effective and affordable home remedies for some of the most common fungal infections, including athlete’s foot and vaginal yeast infections. And that’s not all.

Do you suffer from frequent eye irritations? An eyewash made at home with BA as the key ingredient can be used to cleanse and fight irritations and infections of the eye. Boric acid eyewash quickly provides soothing relief and helps remove pollutants from the eye.

You might have heard of boric acid being used as a natural pest control as well. It’s true. People have been fighting cockroaches with BA for nearly a century. It’s one of the most effective cockroach control agents ever developed, and it can be used as an alternative pest control for roaches and other unwanted invaders. The awesome thing is it’s less toxic to humans and pets than other harsh chemical pesticides, and it also has several beneficial uses beyond getting rid of pests.

That said, it’s still important to note that boric acid is linked to endocrine disruption, according to research outlined in Environmental Working Group’s Skin Deep Cosmetic Safety Database. So while it is likely OK for home remedies here and there, it’s not something I’d expose myself to unnecessarily. (For instance, in bath bombs or other personal care products.)

What Is Boric Acid?

What is boric acid? It’s a white powder derived from boron and water that has antibiotic properties against both fungal and bacterial infections. The Journal of Women’s Health has found that BA is a safe, alternative, economic option for women with recurrent and chronic symptoms of vaginal yeast infections when conventional treatment fails. (1)

Boric acid (H3BO3) is a white crystalline, oxygen-bearing acid of boron, which is a component of certain minerals and volcanic waters or hot springs. It’s also known as hydrogen borate, boracic acid, orthoboric acid and acidum boricum. You can see from the boric acid formula H3BO3 that it consists of the elements boron, oxygen and hydrogen.

One of the most common and helpful boric acid uses is for nontoxic pest control. The employment of boric acid for ants and other unwanted home invaders actually goes pretty far back. In 1948, it was first registered in the U.S. as an insecticide to control cockroaches, termites, fire ants, fleas, silverfish and many other insects. In combination with its use as an insecticide, BA also prevents and destroys existing wet and dry rot in timbers.

It’s also added to salt in the curing of cattle hides, calfskins and sheepskins. The addition of BA helps control bacteria development and insects. When it comes to agriculture, BA can treat or prevent boron deficiencies in plants.

You can find boric acid in:

• Antiseptics and astringents
• Enamels and glazes
• Glass fiber manufacturing
• Medicated powders
• Skin lotions
• Some paints
• Some rodent and ant pesticides
• Photography chemicals
• Powders to kill roaches
• Some eyewash products

Boric Acid vs. Borax

Both BA and borax are commonly used for pest control. Is borax and boric acid the same thing? Although they are closely related and used in similar fashion, they are not exactly the same thing.

Boric acid is manufactured industrially from borate minerals and brines including borax. BA can be created by reacting borax (sodium tetraborate decahydrate) with a strong mineral acid, such as hydrochloric acid. Centuries ago, Wilhelm Homberg first prepared BA from borax using mineral acids.

Benefits

Boric acid has many health and household uses. Some of the top ways you can use BA include:

1. Yeast Infections

Can boric acid actually work as a natural and effective treatment for a vaginal yeast infection? It sure can. Some experts now recommend vaginal BA capsules as a treatment option for vaginal yeast infections, particularly infections that can’t be cured by antifungal yeast infection medicines. (2) That’s quite impressive.

For yeast infections, you can use boric acid in suppository form before bed for one to two weeks. The CDC reports that this regimen has clinical and mycologic (branch of biology that deals with fungi) eradication rates of approximately 70 percent. (3) A study published in the journal Diabetes Care has even found that vaginal boric acid suppositories were more effective against candida symptoms in diabetic women than an oral azole medication. (4)

Is boric acid effective as a vaginal yeast infection treatment? Some studies reveal that it can cure up to 70 out of 100 women. (5)

2. Roach Killer

Cockroaches can infest homes and restaurants. Not only are they unsightly and repulsive, but cockroaches can pose serious health risks to humans when they find their way indoors.

Cockroaches pick up germs on the spines of their legs as they crawl through decaying matter, which may be transferred to humans through food contamination, which can lead to illnesses such as E. coli and salmonella. In addition, there is a link between cockroaches and a greater occurrence of asthma and allergy attacks as their droppings, saliva and skin sheddings contain potent allergens known to trigger allergic reactions and exacerbate asthma symptoms, especially in children.

Thankfully, boric acid is very effective when it comes to getting rid of cockroaches. These disgusting creepy crawlers succumb to BA simply by crawling over treated areas. The tiny particles of powder adhere to a cockroach’s body and the roach ingests the powder as it preens it from its legs and antennae. The greasy outer covering of the insect’s body also absorb some of the BA. All species of cockroaches are susceptible to boric acid as long as you apply the powder in the areas where the roaches live. (6)

People also use BA to kill ants, fleas, termites, silverfish, beetles, wood borers and other parasites.

3. Eyewash

When it’s heavily diluted with water, BA can be used to create an easy and effective eyewash. Whether it’s a minor irritation or the more serious and contagious eye infection, a boric acid eye wash solution can help eye problems by treating any bacterial infection and soothing inflamed eyes. That includes relief of pink eye symptoms. (7)

In case you’re doubting the use of BA in your eyes, even well-established eye washes list boric acid as one of the main ingredients. (8) To relieve symptoms of eye irritations and infections, a homemade boric acid eyewash can easily be made carefully at home.

4. Acne

Some people recommend boric acid for use in home acne treatments. It also appears as an ingredient in some topical products that treat acne and other skin issues. (9)

Is boric acid safe for skin? BA is naturally antibacterial, and since there is a link between some forms of acne and bacteria (Propionibacterium acnes), it can help kill the bacteria causing breakouts. However, BA is not a foolproof acne remedy and can significantly irritate the skin. Many countries have actually outlawed its use in cosmetics. It also gets a very high (negative) score of 8 out of 10 for health concerns by the EWG. (10)

5. Athlete’s Foot

Boric acid power can also treat fungal infections, such as athlete’s foot and toenail fungus. Just a few sprinkles of the BA powder in your socks or stockings can help clear mild infections and ease the itching associated with athlete’s foot. An added bonus: It can also neutralize the foot odor from athlete’s foot, providing relief for stinky feet.

Why is BA effective at treating athlete’s foot? The acid changes the pH of your skin and helps remove dead skin that feeds the fungus. BA is a seriously potent fungicide, and it often clears up athlete’s foot in cases where antifungal creams have failed. (11)

6. Household Cleaner

You can use boric acid around the house as a cleanser, deodorizer, stain remover, disinfectant and mold killer. You can add BA to your next load of laundry for more stain-fighting power. You can also use it to clean the toilet bowl with very minimal effort required — simply put it in and wait 30 minutes. (12)

How to Use

For yeast infections, you can make your own BA suppositories by filling size 0 gelatin capsules with BA. This equals approximately 600 milligrams of boric acid. The standard yeast infection treatment is to insert one BA-filled capsule filled with 300 to 600 milligrams in the vagina at bedtime for 14 continuous days.

For recurring yeast infections, the standard yeast infection treatment is typically done for two weeks, and then to help prevent the infection from coming back you can use a 300 milligram capsule for five days each month beginning the first day of the menstrual cycle for at least six months. After six months you should stop using the boric acid and if another infection develops, see your doctor. (5)

To make a boric acid eyewash, you should use pharmaceutical grade boric acid powder. First, sterilize an eye cup or eyedropper. Next, mix 1/8 of a teaspoon of BA into one cup of cooled, sterilized water, making sure the acid dissolves completely. If using an eye cup, fill the cup and lower your eye onto it. Blink and roll your eye around several times. If using an eyedropper, squeeze the rubber bulb on the top of the dropper. Then dip the open end into the eyewash. Tip your head back and squeeze the bulb to release the fluid. Repeat several times. Repeat up to three times per day. Always make sure to sterilize your tools each time.

For athlete’s foot, mix BA and rubbing alcohol in the following ratio: two teaspoons BA to one cup of rubbing alcohol or water. Apply to feet with cotton swabs. You can also put the dry powder into the ends of socks or stockings to treat or prevent athlete’s foot.

To kill cockroaches and other unwanted pests, the key to success with BA is proper application. Kitchens and bathrooms are the most common areas to find cockroaches, although any area of a home may become infested if the infestation is bad enough. Cockroaches specifically prefer to live in cracks, crevices and secluded areas close to food, moisture and warmth.

For best results, the powder should be applied in a very thin layer barely visible to the naked eye around the area you think the cockroaches are originating from in your home. Key areas for treatment include under and behind the refrigerator, stove and dishwasher; into the opening where plumbing pipes enter walls; and into cracks along edges and corners inside cabinets and pantries. You want to keep children and pets away from the areas where you apply the acid. Although BA is safer than chemical pesticides, it’s still toxic to pets and children, especially if ingested.

To remove stains and odor from clothing, simply add half a cup of BA to your regular laundry load. You can also put half a cup of the acid into your toilet bowl and let it sit for 30 minutes. Not only does the BA remove stains, but it also removes unpleasant odor.

If you’re wondering where to buy boric acid, you can typically find it in grocery stores or online.

Recipes

Some of the best boric acid recipes are definitely the ones for two common health problems: yeast infections and athlete’s foot. Both of these fungal infections will head for the hills once you introduce BA into the picture.

Boric Acid Vaginal Yeast Infection Recipe

INGREDIENTS

• 600 milligrams BA
• size 0 gelatin capsule

DIRECTIONS:

1. Insert one BA-filled capsule inserted in the vagina at bedtime for seven continuous days.

Boric Acid Athlete’s Foot Recipe

INGREDIENTS:

• 2 teaspoons BA
• 1 cup of rubbing alcohol or water

DIRECTIONS:

1. Mix ingredients and apply to feet with cotton swabs.
2. You can also put the dry BA powder into the ends of socks or stockings to treat or prevent athlete’s foot.

Boric Acid Precautions

Is boric acid safe for humans? As long as you use it correctly and safely, it can be safe. Never use boric acid internally by mouth, on open wounds, or on children. Swallowing boric acid can be fatal. If swallowed, seek emergency medical attention.

For this reason, always keep boric acid out of the reach of children. The infant death rate from boric acid poisonings is high. However, poisoning is considerably rarer than in the past because the substance is no longer used as a disinfectant in nurseries.

When boric acid is used in capsules as a vaginal suppository, skin irritation can sometimes occur. BA should not be used in any way if you are pregnant.

Don’t use boric acid eyewash while wearing contact lenses, and wait at least 15 minutes after using boric acid eyewash before putting your contact lenses in. Don’t use a boric acid eyewash if you have open wounds in or near the eyes. You should get medical help right away if you have any such wounds. Of course, you should also see a doctor if you experience any eye pain, changes in vision, continued redness or irritation of the eye after using a boric acid eyewash.

Never apply boric acid onto countertops or other exposed surfaces, especially those used to prepare food. If boric acid gets on your skin, remove it by washing the area thoroughly. If pure boric acid comes in contact with your eyes, wash them out with cool water for 15 minutes. If you accidentally swallow boric acid, seek medical attention immediately.

Final Thoughts

What is boric acid used to treat? When used properly and safely, boric acid can serve as an effective treatment for:

• Vaginal yeast infections
• Fungal infections like athlete’s foot
• Eye irritations
• Eye infections
• Skin issues like acne
• Household pest control
• Indoor cleaning agent

Boric acid has proved itself to be a potent antifungal to humans as well as a destroyer of unwanted household pests. It’s a strange combination of benefits, but then again, most natural remedies come with many surprising and unexpected capabilities.

It is important to note that boric acid is linked to endocrine disruption. So while it is likely acceptable for home remedies here and there, keep exposure limited.

The post Boric Acid Uses for Fungal, Yeast and Eye Issues appeared first on Dr. Axe.

Brain zaps — also sometimes referred to as brain shivers, brain shocks or head shocks — are described as being one of the most unbearable withdrawal symptoms when stopping certain depression and anxiety medications. Brain zaps get their name from the uncomfortable sensations they cause that are described as feeling like sudden zaps, electrical buzzes, tremors, shakes or jolts in the brain.

According to a New York Times analysis, the fear of dealing with withdrawal effects like brain zaps is believed to keep millions of people on antidepressant medications every year, even when they think they can cope well without them. (1) For example, a 2017 survey of 250 people who were considered long-term users of psychiatric drugs (mostly antidepressants) found that nearly half of users experienced severe antidepressant withdrawal symptoms when attempting to discontinue use of their drug. Half also reported they could not/would not stop taking the drug because of potential withdrawal symptoms. (2)

Can brain zaps be prevented and/or treated? Currently there is no medical intervention or medication that can be used to reliably control brain zaps. However, natural remedies have helped many people avoid serious antidepressant withdrawal symptoms, including: tapering off from drugs slowly, managing stress/anxiety, increasing GABA naturally and taking supplements that support cognitive health.

What Are Brain Zaps?

Brain zaps are head shocks that usually follow the discontinuation of antidepressant medications — which is why they are typically considered a withdrawal effect and associated with “antidepressant discontinuation syndrome.”

What Do Brain Zaps Feel Like?

Most people who have suffered from brain zaps say they come out of nowhere, usually last only a few brief moments and then disappear. There doesn’t seem to be clear triggers or any warnings that one is coming. Some people find that they deal with brain zaps when falling asleep or shortly after waking up from sleep. Brain zaps might also be triggered by alcohol use, anxiety or stress.

Brain zaps can cause some of the following symptoms and sensations: (3)

• Sudden brain shivers, jolts or buzzes in the brain. Some people feel like their whole head is affected, while others say only a small part of their brain feels like it’s involved. Sometimes brain zaps may also feel like blood rushing to the head.
• Seeing short bursts of white light
• Sudden movements of the eyes or head
• Dizziness and sometimes vertigo
• Ringing in the ears (tinnitus)
• Tension in the throat and difficulty swallowing
• Nausea and loss of appetite

What Causes Brain Zaps?

What are the electric shock sensations known as brain zaps caused by? It’s not entirely known what causes brain zaps, but brain zaps are often associated with withdrawal from certain drugs, especially SSRIs, or selective serotonin reuptake inhibitors, the most commonly prescribed antidepressants for depression and anxiety.

What is discontinuation syndrome? It’s a temporary condition that can occur following the interruption, reduction or discontinuation of antidepressant medications. Examples of SSRIs that can cause discontinuation syndrome include: Sertraline (Zoloft), Citalopram (Celexa), Escitalopram (Lexapro), Fluoxetine (Prozac) and Paroxetine (Paxil, Pexeva).

Across the internet, many people have reported a connection between brain zaps and Zoloft withdrawal. Brain zaps are not the only withdrawal symptom that people weaning from drugs like Zoloft or Prozac can experience — other common withdrawal effects include dizziness, headaches, nausea and paresthesia (burning or prickling sensation that is usually felt in the hands, arms, legs or feet). And this does not even include antidepressant side effects that can occur while taking these medications, which often include: weight gain, fatigue, sleep disturbances, cognitive impairment, headaches, sexual dysfunction, constipation and sometimes suicidal thoughts.

Aside from SSRIs, brain zaps have been reported when discontinuing other drugs too, such as:

• Similar drugs to SSRIs called selective serotonin and norepinephrine reuptake inhibitors, or SSNRIs
• Benzodiazepines, prescribed for anxiety and to promote relaxation
• ADHD medications including Adderall (amphetamine salts)
• MDMA (or ecstasy), an illegal street/party drug

There have not been many studies conducted that have investigated why brain zaps occur, although one theory is that they are due to changes in levels of serotonin in the brain. SSRI and SSNRI medications work by blocking a serotonin transporter and increasing serotonin levels. They also increase GABA activity, one of the brain’s main “calming” chemicals. However, falling levels of serotonin are not believed to be the primary cause of brain zaps because it’s been found that people with low serotonin prior to taking these medications do not experience brain zaps. (4)

A current hypothesis for the cause of brain zaps is that they may be due to declining levels of GABA. Drugs associated with brain zaps (SSRIs, benzodiazepines, ecstacy and Adderall) are all associated with an increase in GABA levels in the brain, and we know from a number of studies that when GABA levels fall, a number of withdrawal symptoms are possible. For example, low levels of GABA can trigger seizures, so it’s been speculated that brain zaps may actually be a form of a mild, localized seizure.

4 Natural Treatments for Brain Zaps and Prevention

1. Taper From Drugs Slowly

At this time, more research is needed regarding the most effective antidepressant withdrawal treatments. One thing that may be able to limit symptoms like brain zaps is slowly tapering off drugs, rather than stopping cold turkey — especially if you have been taking a high dose or using the drug for a long duration of time. (5)

You might be able to decrease your chances of experiencing brain zaps when you stop your medication slowly; however, this strategy is not guaranteed to work. Unfortunately, studies have found that even when someone slowly tapers from a drug, many of the drugs have relatively long half-lives and can still cause significant withdrawal symptoms. This leads many people to restart the drug and to stay stuck in a vicious cycle.

2. Manage Anxiety and Stress

Although you might experience brain zaps for no obvious reason, they seem to be more common among people who are under a lot of stress or dealing with anxiety. Some people report that the intensity, duration and frequency of their brain zaps gets worse when they are dealing with elevated stress.

If stress remains elevated and becomes chronic, it’s not uncommon to experience brain zaps and other symptoms for years. An important part of your brain zap treatment plan should be managing stress and giving your body time to recover from any traumatic or exhausting events you’ve dealt with lately.  If you suffer from depression or an anxiety disorder, it’s best to work with a trained counselor, coach or therapist who can help you learn how to manage your symptoms long-term.

Other stress-relieving activities that can be helpful include: yoga, exercise, meditation, time spent in nature, prayer, joining a faith-based organization/community, reading and journaling.

3. Increase GABA Naturally

Because GABA (gamma-aminobutyric acid) is a neurotransmitter that can help curb nervousness, anxiety and insomnia, it makes sense that by boosting levels naturally, you may lower your odds of experiencing brain zaps due to stress. GABA appears to have additional benefits too, such as helping to fight inflammation, PMS, weight gain, muscle loss, heart disease and ADHD. Many of GABA’s positive mood-enhancing effects are due to how it reduces/inhibits activity of certain nerve cells in the central nervous system.

Although we still need more research to confirm that declining GABA levels contribute to antidepressant withdrawal symptoms, there’s no downside in making the following types of lifestyle changes that support higher GABA production:

• Get quality sleep. Stick to a regular sleep-wake cycle, limit caffeine and alcohol intake and establish a calming “bedtime routine” to help you unwind at night.
• Eat a nutrient-dense, anti-depression diet that includes plenty of antioxidants, vitamins, minerals, amino acids and essential fatty acids from foods like fresh veggies such as leafy greens, fruits including berries, grass-fed meat, pastured eggs, wild-caught fish like salmon, probiotic foods and healthy fats like olive oil, coconut oil, walnuts, almonds, flaxseeds and other nuts/seeds.
• Get regular exercise, including high intensity (HIIT) workouts if possible.
• Quit smoking, drinking alcohol in excess (more than one drink per day on average) and using street/illegal drugs.
• Get sun exposure/spend time in nature to boost vitamin D levels.

GABA can also be taken in supplement form, typically in doses of about 250–650 milligrams, two to three times daily; however, supplementing with GABA is not safe for everyone, including pregnant or breast-feeding women or those taking a number of mood-altering medications.

4. Try Supplements to Support Your Overall Health

Supplements are not a quick-fix solution to getting rid of brain zaps or tackling anxiety and depression; however, some people do find that taking certain supplements helps to minimize withdrawal side effects and makes them feel better in general. Supplements that can be supportive of mental/cognitive health include:

• Omega-3 fatty acids (or fish oil supplements), which have anti-inflammatory effects
• Vitamin B12 and vitamin B6, which can support GABA production and fight symptoms like fatigue, weakness and brain-fog
• Vitamin D3, which is best obtained from exposure to sunlight but can also be taken in supplement form to prevent vitamin D deficiency
• Magnesium, which is helpful for sleep and fighting restlessness, muscle tension and symptoms associated with stress
• St. John’s Wort
• L-glutamine and L-arginine, which work with GABA to support growth hormone levels
• Valerian root, ashwagandha and rhodiola, all herbs which are naturally calming and beneficial for the nervous system
• Calming essential oils, such as lavender, ylang ylang and chamomile oil

One thing to point out is that it’s important to discuss supplements with your doctor if you’re currently taking medications, since interactions may occur.

Brain Zaps Precautions

Given that withdrawal treatment research still has a long way to go, when it comes to managing brain zaps, prevention is key. Talk to your doctor about alternatives to taking antidepressant medications. If you do choose to use drugs such as SSRIs, consider the duration of treatment you actually need. Keep in mind that antidepressant drugs like SSRIs were originally intended to be taken for about three to nine months — not years on end.

If you are on a particular drug for a long period of time, you will be more likely to experience brain zaps and other effects when stopping. You can also discuss the option of taking a drug that has a longer half-life with your doctor, since some stay in your system longer than others, which may help prevent withdrawal as levels gradually decline. No matter what, don’t stop taking any prescribed medication without getting consent from your doctor. If you’re going through a stressful period, make sure to work with a professional and don’t self-treat your condition by altering the amount/type of medication you take.

Final Thoughts

• Brain zaps are head shocks, or electrical-like sensations, that usually follow the discontinuation of medications such as SSRIs, benzodiazepines or ADHD medications.
• Brain zaps can occur along with other withdrawal symptoms like dizziness, nausea, loss of appetite, vertigo, numbness, headaches and ringing in the ears.
• There is no established brain zaps treatment that has been shown to work for everyone, since research is generally lacking when it comes to antidepressant drug withdrawal management.
• Natural remedies that may help you avoid serious withdrawal symptoms, such as brain zaps, nausea and dizziness, include: tapering off from drugs slowly, managing stress/anxiety, increasing GABA naturally and taking supplements that support cognitive health.

The post Brain Zaps + 4 Brain Zaps Natural Remedies appeared first on Dr. Axe.

One of the most controversial subjects in today’s natural health world is that of psychotropic drugs. Also referred to as psychoactive drugs, these medications make up a long list of both legal and illegal substances that affect the way the brain functions, either in an effort to treat a mental illness of some kind or for illicit recreational purposes.

According to the National Alliance on Mental Illness, approximately one in five adults in the U.S. experiences some form of mental illness in a given year. (1) The overwhelmingly common treatment method for these illnesses has become drug therapy first, all other methods second (or not at all).

Why is it controversial? From the research I have done, I think it is due to a combination of a) the complex nature of the development and sale of psychotropic drugs, b) the many dangers of psychotropic drugs and the overall question of whether or not the benefits of these medications outweigh the risks and c) the questionable and possibly unethical financial underpinnings of the pharmaceutical industry with clinicians who treat these illnesses.

See these related articles:

• The Chemical Imbalance Myth
• Antidepressant Withdrawal Symptoms
• Dangers of Psychotropic Drugs
• Natural Alternatives to Psychiatric Drugs

“The Maudsley Debate”

In a popular dialogue published in 2015 known as the Maudsley debate, Dr. Peter Gøtzsche (a Danish physician, medical researcher and head of the Nordic Cochrane Center) and Dr. Allan H. Young (professor of mood disorders at the Institute of Psychiatry, Psychology and Neurosciences in King’s College London, UK) reviewed the evidence on psychoactive drugs and their benefits versus risks. (2)

Gøtzsche, an outspoken opponent to the use of most psychoactive drugs, says in this debate that, “Psychiatric drugs are responsible for the deaths of more than half a million people aged 65 and older each year in the Western world, as I show below. Their benefits would need to be colossal to justify this, but they are minimal.”

He goes on to explain how the study designs of many trials used to evaluate and legalize many of these drugs don’t truly capture the effects of many of these medications and claims that reports on serious side effects are extremely under-reported (such as suicides while on certain antidepressants). His final conclusion?

Given their lack of benefit, I estimate we could stop almost all psychotropic drugs without causing harm — by dropping all antidepressants, ADHD drugs, and dementia drugs (as the small effects are probably the result of unblinding bias) and using only a fraction of the antipsychotics and benzodiazepines we currently use. This would lead to healthier and more long lived populations. Because psychotropic drugs are immensely harmful when used long term, they should almost exclusively be used in acute situations and always with a firm plan for tapering off, which can be difficult for many patients. We need new guidelines to reflect this. We also need widespread withdrawal clinics because many patients have become dependent on psychiatric drugs, including antidepressants, and need help so that they can stop taking them slowly and safely.

Keep in mind, Dr. Gøtzsche is the head of a Cochrane center of research, an organization recognized for their lasting commitment to solid, “gold-standard” science and truth in research.

Of course, not everyone feels this way. The other physician featured in this scientific debate claims that psychoactive drugs are no less complex and just as full of risks versus benefits than any drug used for any other medical condition. He believes these medications are safe because of the type of research they require to be approved by regulatory bodies, and that insisting they are dangerous is incorrect.

I’ll outline both legal and illegal forms of psychotropic drugs throughout this piece, but the major dangers and natural alternatives will focus mostly on legal, prescription psychotropic medications, as they have been studied more extensively.

What Are Psychotropic Drugs?

Put simply, psychotropic drugs include “any drug capable of affecting the mind, emotions and behavior.” (3) This includes common prescription medications like lithium for bipolar disorder, SSRI’s for depression and neuroleptics for psychotic conditions like schizophrenia. The list also contains street drugs like cocaine, ecstasy and LSD that create hallucinatory effects.

Why are these medications so controversial?

The controversy here is many-sided, but one of the major reasons many people have begun to question the excessive prescribing of psychoactive medications has to do with financial ties between pharmaceutical companies and people in the psychiatric field, such as researchers, practicing psychiatrists, DSM panel members and even primary physicians who prescribe treatments without specialist intervention.

For example, graduate students at the University of Massachusetts and Tufts University published a review of financial ties of DSM panel members to the financial industry in 2006, before the release of the DSM-IV. The Diagnostic and Statistical Manual of Mental Disorders is essentially the “bible” of psychiatry and is used to define, diagnose and determine treatment for all mental, behavioral and personality disorders.

In this review, 56 percent of the panel members, who are trusted to create diagnoses and treatment protocols based strictly on solid science, had financial associations with the pharmaceutical industry. Every single panel member determining the criteria for ‘Mood Disorders’ and ‘Schizophrenia and Other Psychotic Disorders’ was financially tied to the pharmaceutical industry — that’s especially significant, as those two areas are ones where “drugs are the first line of treatment.” (4)

These conflicts of interest also spill over into questions of the ethics of direct-to-consumer (DTC) advertising for psychotropic drugs. Studies estimate that up to 70 percent of people on antidepressants have been exposed to DTC advertising for these medications. (5) Since this exposure information has been associated with increased frequency of prescription, higher costs and lower quality of prescribing, DTC advertising has been one hot topic of discussion in the ethics of psychotropic drugs. (6)

Dr. Giovanni A. Fava, a clinical psychiatrist at the University of Bologna and clinical professor of psychiatry at the University at Buffalo School of Medicine and Biomedical Sciences, puts his concerns into this alarming statement: (7)

The problem of conflicts of interest in psychiatry does not appear to be different from other fields of clinical medicine. It can be addressed only by a complex effort on different levels, which cannot be postponed any longer. In fact, either clinical researchers become salespeople (and the main aim of many scientific meetings today is apparently to sell the participant to the sponsor) or they must set out boldly to protect the community from unnecessary risks.

Types of Psychotropic Drugs

This list is not exhaustive, but contains most of the psychotropic drugs found in the United States. They are broken down into legal and illicit drugs, then further by the individual class class of medication. I have not listed medications often prescribed “off-label,” meaning not approved by the FDA for the specific condition listed but still frequently prescribed for that condition. Brand names are listed in parentheses.

Note: caffeine, tobacco and alcohol are considered psychoactive drugs. They are not listed below because they are not prescribed for any condition but are also legal substances.

Legal Psychotropic Drugs (8)

Antidepressants

• SSRIs
  • Fluoxetine (Prozac)
  • Citalopram (Celexa)
  • Sertraline (Zoloft)
  • Paroxetine (Paxil, Pexeva, Brisdelle)
  • Escitalopram (Lexapro)
  • Vortioxetine (Trintellix, )
• SNRIs
  • Venlafaxine (Effexor XR)
  • Duloxetine (Cymbalta, Irenka)
  • Reboxetine (Edronax)
• Cyclics (tricyclic or tetracyclic, also referred to as TCAs) (9)
  • Amitriptyline (Elavil)
  • Amoxapine (Asendin)
  • Desipramine (Norpramin, Pertofrane)
  • Doxepin (Silenor, Zonalon, Prudoxin)
  • Imipramine (Tofranil)
  • Nortriptyline (Pamelor)
  • Protriptyline (Vivactil)
  • Trimipramine (Surmontil)
  • Maprotiline (Ludiomil)
• MAOIs (10)
  • Rasagiline (Azilect)
  • Selegiline (Eldepryl, Zelapar, Emsam)
  • Isocarboxazid (Marplan)
  • Phenelzine (Nardil)
  • Tranylcypromine (Parnate)
• Bupropion (Zyban, Aplenzin, Wellbutrin XL)
• Trazadone (Desyrel)
• Brexpiprazole (Rixulti) (antipsychotic used as an adjunctive therapy for major depressive disorder)

Anti-Anxiety Medications (Anxiolytics)

• Benzodiazepines
  • Clonazepam (Klonopin)
  • Alprazolam (Xanax, Alprazolam Intensol, Xanax XR)
  • Lorazepam (Ativan, Lorazepam Intensol)
  • Prazepam (Centrax)
  • Oxazepam (Serax)
  • Clorazepic acid (Tranxene)
  • Diazepam (Valium, Diastat, Diazepam Intensol)
• Buspirone (BuSpar)
• Chlordiazepoxide (Librium)

ADHD Medications

• Stimulants
  • Methylphenidate (Ritalin, Concerta, Daytrana, Methylin)
  • Amphetamine and dextroamphetamine (Adderall)
  • Dextroamphetamine (ProCentra, Dexedrine Spansule, Zenzedi)
  • Lisdexamfetamine Dimesylate (Vyvanse)
  • Pemoline (Cylert)
• Atomoxetine (Strattera)

Antipsychotics

• Neuroleptics (“Typical” antipsychotics) (11)
  • Chlorpromazine (Thorazine, Largactil)
  • Haloperidol (Haldol)
  • Perphenazine (Trilafon, Etrafon/Triavil/Triptafen, Decentan)
  • Fluphenazine (Prolixin, Modecate, Moditen)
  • Loxapine (Loxitane)
  • Thioridazine (Mellaril)
  • Molindone (Moban)
  • Thiothixene (Navane)
  • Trifluoperazine (Stelazine)
  • Brexpiprazole (Rixulti)
• “Atypical” Antipsychotics (second generation)
  • Risperidone (Risperdal)
  • Olanzapine (Zyprexa)
  • Quetiapine (Seroquel)
  • Ziprasidone (Geodon, Zeldox, Zipwell)
  • Aripiprazole (Abilify, Aristada)
  • Paliperidone (Invega)
  • Lurasidone (Latuda)
  • Clozapine (Clozaril)

Mood Stabilizers (for seizure disorders, bipolar depression, unipolar depression, schizoaffective disorder, impulse control disorders and certain pediatric mental illnesses)

• Anticonvulsants
  • Valproic acid (Valproic, Depakene)
  • Carbamazepine (Tegretol, Carbatrol, Epitol)
  • Lamotrigine (Lamictal)
  • Oxcarbazepine (Trileptal, Oxtellar)
• Lithium

Anti-obsessive Agents (for obsessive-compulsive disorder) (12)

• Clomipramine (Anafranil)
• Fluvoxamine (Luvox)
• Paroxetine (Paxil)
• Fluoxetine (Prozac)
• Sertraline (Zoloft)

Anti-Panic Agents (for panic disorder)

• Clonazepam (Klonopin)
• Paroxetin (Paxil)
• Alprazolam (Xanax)
• Sertraline (Zoloft)

Hypnotics (for sleep disorders and (sometimes) anxiety) (13)

• Barbiturates
  • Secobarbital (Seconal)
  • Mephobarbital (Mebaral)
  • Pentobarbitol (Nembutal)
  • Butabarbital (Butisol Sodium)
  • Phenobarbitol (Luminal)
  • Amobarbital (Amytal Sodium)
• Benzodiazapenes
  • Clonazepam (Klonopin)
  • Alprazolam (Xanax, Alprazolam Intensol, Niravam)
  • Lorazepam (Ativan, Lorazepam Intensol)
  • Prazepam (Centrax)
  • Oxazepam (Serax)
  • Clorazepic acid/Clorazepate (Tranxene)
  • Diazepam (Valium, Diastat, Diazepam Intensol, Zetran)
  • Estazolam (Prosom)
  • Quazepam (Doral
  • Chlordiazepoxide (Librium)
  • Flurazepam (Dalmane)
  • Triazolam (Halcion)
  • Temazepam (Restoril)
  • Midazolam (Versed)
  • Clobazam (Onfi)
• Diphenhydramine (Allermax, Benadryl)
• Zolpidem (Ambien, Edluar, Intermezzo, Zoplimist)
• Tryptophan (Aminomine)
• Hydroxyzine (Atarax, Hyzine, Vistaril)
• Diphenhydramine (Banophen)
• Suvorexant (Belsomra)
• Buspirone (BuSpar, Vanspar)
• Doxylamine (Care One, Doxytex, Equaline Sleep Aid, Equate Sleep Aid, Unisom SleepTabs)
• Tasimelteon (Hetlioz)
• Eszopiclone (Lunesta)
• Meprobamate (Miltown)
• Ethchlorvynol (Placidyl)
• Dexmedetomidine (Precedex)
• Ramelteon (Rozerem)
• Doxepin (Silenor, Sinequan)
• Chloral hydrate (Somnote)
• Zaleplon (Sonata)
• Sodium oxybate (Xyrem)

Illegal Psychotropic Drugs (14)

Empathogens

• MDMA (ecstasy, Molly, E)
• MDA (Sally)
• Sassafras (brown sugar Molly)
• 6-APB (Benzo Fury)
• Alpha-Methyltryptamine (spirals)

Stimulants

• Cocaine (coke)
• Crack cocaine (crack)
• Methamphetamine (meth, crystal meth)
• Amphetamine (speed)
• MDMA (ecstasy, Molly, E)

Depressants (usually illegally administered prescription drugs, street names listed here)

• Marijuana (weed, grass)
• Barbs
• Candy
• Downers
• Phennies
• Reds
• Red birds
• Sleeping pills
• Tooies
• Tranks
• Yellows
• Yellow jackets

Hallucinogens (15)

• LSD (acid)
• Psilocybin (shrooms, caps)
• Peyote (bad seed)
• PCP (angel dust)
• Salvia divinorum (leaves of Mary)
• MDMA (ecstasy, Molly, E)

History of Psychotropic Drugs

In Psychopharmacology: Practice and Contexts, the author explains that modern psychotropic drug treatment began with two discoveries: “chlorpromazine as a treatment for psychosis, and the tricyclic antidepressants (TCAs) and non-selective monoamine oxidase inhibitors (MAOIs) in the early 1950s.” Then, diazepam (brand name Valium®) was introduced to help treat anxiety and insomnia, replacing the nervous system depressants (barbiturates) such as morphine that had been used in the past. This was notable because of the many side effects of barbiturates, such as elevated suicide risk. 

From 1990–1999, the Library of Congress and the National Institute of Mental Health played out a resolution that would define this time as what is now known as “the decade of the brain.” Specifically, these organizations sought to increase awareness of the benefits of brain research. At that point, prescribing psychotropic drugs became a booming business, raking in many billions of dollars each year and paying out billions to influence clinicians to prescribe, prescribe, prescribe! (16)

These days, it’s estimated that the “global depression drug market” (including only the largest class of many psychotropic drugs) will reach $16.8 billion USD in 2020, up from $14.51 billion in 2014. (17)

Fascinatingly, though, there is a thread through this history that many have never even been made aware of: the fight to rid the world of psychoactive medications.

The Citizens Commission on Human Rights (CCHR) is a non-profit mental health “watchdog” organization that has been battling mental health industry abuses since 1969. In their 2008 exposé, CCHR gies a timeline dating back to 1978 on the events that led them to believe that SSRIs and other psychoactive drugs were much less effective and far more dangerous than consumers were being told, and the outline of their legal battles along the way. (18) They highlight more of the history of psychotropic drugs than most documents present.

For example, they explain that fluoxetine (brand name Prozac®), the first FDA-approved SSRI, was given permission to be sold on the basis of three studies. In one study, no improvement versus placebo was noted; in the second, fluoxetine was inferior to imipramine (an older TCA) but better than placebo; and in the third study, fluoxetine performed better than placebo in reducing signs of depression (in 11 patients over just five weeks of study).

Various side effects and severe adverse reactions were not reported to the FDA in the initial New Drug Application for fluoxetine. The medication was still approved on December 29, 1987. Over a decade later, lawsuits would reveal that the manufacturer had prior knowledge of not only many safety concerns but also a highly elevated risk of suicidal thoughts in patients taking the medication.

In 1990, Dr. Martin Teicher of Harvard Medical School published a study about suicide and fluoxetine treatment, explaining that taking this medication was associated with “intense, violent suicidal thoughts” in a large number of patients. (19) No action was taken by regulatory bodies at that time.

An FDA safety reviewer, Andrew Mosholder, MD, was interviewed in 1994 at a hearing with the Psychopharmacologic Drugs Advisory Committee of the FDA (PDAC) about a trial for fluoxetine and its effects on bulimia, an eating disorder. He presented the study results: seven patients in the study died, four of them definitely by suicide. None of the bodies were autopsied. In addition, the manufacturer of the drug stated in their package information that nine percent of clinical trial patients developed anorexia. Even so, fluoxetine was approved as a treatment for bulimia after this hearing. (18)

Joseph Glenmullen, MD, a Harvard Medical School psychiatrist, released a book called Prozac Backlash in 2001, detailing SSRI dangers including neurological disorders like facial and whole body tics were becoming of increasing concern for patients on these medications. In his book, he likens SSRI’s to a “chemical lobotomy” that destroys brain nerve endings.

The FDA finally made a move to protect children from the well-documented suicidal behaviors associated with SSRIs particularly common in children and adolescents, issuing an advisory warning on July 5, 2005 that “suicidal thoughts and behaviors can be expected in about 1 of 50 treated pediatric patients.” (18)

Just two weeks later, the same manufacturer now tasked with adding additional warnings to fluoxetine labels (Eli Lilly) agreed to pay $690 million, settling over 8,000 claims about olanzapine (brand name Zyprexa®). These claims alleged the drug was causing life-threatening diabetes. As of January 2009, they had settled over 30,000 claims, paying out $1.2 billion. (20) Also in January 2009, the U.S. Department of Justice fined Eli Lilly $515 million in a criminal fine (the largest ever criminal fine of this kind) and up to $800 million civil settlement for promoting the same medication for “off-label uses” (meaning those not approved by the FDA). (21)

In November 2005, the FDA listed “homicidal ideation” as one adverse event possible when taking venlafaxine (brand name Effexor®). The Washington Post released a story in 2006 detailing this adverse event warning and shared that infamous criminal Andrea Yates was taking the medication when she drowned her five children in 2001. The manufacturer claimed that they had found no causal link between the drug and such behaviors or desires. (22)

Alaska’s Supreme Court was tasked with ruling on the dangers of psychotropic drugs in 2006, determining in June of that year that: (23)

Courts have observed that ‘the likelihood that psychotropic drugs will cause at least some temporary side effects appears to be undisputed and many have noted that the drugs may — most infamously — cause Parkinsonian syndrome [disease of the nerves causing tremor, muscle weakness and retardation, shuffling walk and salivation] and tardive dyskinesia [slow and involuntary mouth, lip and tongue movements].

CCHR also shares that in April 2007: (18)

Over 350 lawsuits were filed in April against AstraZeneca Pharmaceuticals after the FDA ordered a change in the labeling of its antipsychotic drug, Seroquel® (quetiapine), to warn users about an increased risk of diabetes. Further, Seroquel was linked to pancreatitis (an inflammation of the pancreas), hyperglycemia, and Neuroleptic Malignant Syndrome, a potentially fatal syndrome with symptoms that include irregular heartbeat, fever, and stiff muscles. It could also increase the risk of death in seniors who had dementia-related mental problems, a condition that Seroquel has not been approved to treat.

So, Do Psychotropic Drugs Work?

What about their effectiveness? That’s a pretty gray area, too. For example, a scientific review on antidepressants discovered that authors were much less likely to publish studies with negative results and that studies with results interpreted as negative by the FDA are commonly spun as positive when written and published in journals. In fact, the researchers completing this review said antidepressants may have some positive effects, but that they were concerned the theory of how useful they truly are is biased, due to the lack of available data. (24)

That means all results must, unfortunately, be viewed with a grain of salt — a grain which, logically, may tend to be particularly doubtful of positive study results for the impact of antidepressants.

A 2010 Cochrane review found that SSRIs, the most commonly prescribed antidepressants, are no more effective than placebo when treating mild-to-moderate depression. They also concluded that TCAs are more effective than SSRIs, but that the side effects were generally worse. Fascinatingly, even with these extremely underwhelming results, the author points out that the studies mostly had short trial periods (four to six weeks), with four of the 14 trials following up after 12–24 weeks). In addition, pharmaceutical studies sponsored the vast majority of these studies.

These medications, according to the Cochrane piece published in American Family Physician, may only be really useful for cases of severe depression. Another 2010 meta-analysis came to the same conclusion, stating that placebo seems to be just as effective in all but severe depression cases. (25, 26)

Based on another review of depression research trials, a 2002 study found that the “true drug effect” of antidepressants was somewhere between 10–20 percent, meaning that 80–90 percent of patients in these trials either responded to a placebo effect or did not respond at all. (27)

Moving away from depression, SSRIs do seem to be effective, at least in the short term, when it comes to manic depression (also known as bipolar depression or bipolar disorder). (28)

Reviewing drugs used for ADHD, researchers at the Oregon Evidence-based Practice Center found startling results about their effectiveness (or lack thereof) in a 2005 paper. For instance, they state, “Good quality evidence on the use of drugs to affect outcomes relating to global academic performance, consequences of risky behaviors, social achievements, etc. is lacking.”

The review goes on to discuss the poor quality of studies available on ADHD-treating psychoactive drugs, explaining that they don’t use large pools of subjects, long enough study durations, functional outcomes or long-term effects.

Breaking up the review into age brackets, the researchers found that between 3-12 years of age, results were inconclusive at best and negative, at worst, with virtually no information. For adolescents, more solid information existed that some stimulants could potentially alleviate some symptoms of ADHD, but it was associated with more side effects. None of the studies in children or teens included long-term evidence of efficacy.

For adults, the limited research pointed to an effectiveness somewhere between 39–70 percent when compared to placebo, although they found unconvincing evidence regarding quality of life and other improvements expected with treatment. 

When observing illegal drugs, there is no scientifically prescribed “benefit” to the user for a condition or disease. However, perceptions of active drug users have found interesting results — nearly 6,000 people were surveyed in one 2013 article, and there was no correlation whatsoever between either the U.S. or the U.K. schedules of harmful drugs, meaning that the drugs deemed most dangerous by the countries’ regulatory bodies are rated pretty low on “harms” by consumers, such as ecstasy, cannabis and hallucinogens. Users also found benzodiazepines as one class perceived to have high benefits and also high harms. (30)

Psychotropic Drug Statistics

How common are these psychoactive drugs, and what are the psychoactive drug statistics that should matter to you? Here are some numbers I think may interest you.

• Antidepressants were prescribed without a psychiatric diagnosis from 59.5 percent in 1996 up to 72.7 percent in 2007. (31) Generally, this occurs when a primary care physician (general practitioner) prescribes psychoactive drugs based on a person’s explanation of their condition, without referring the patient to a qualified psychiatrist or clinical psychologist.
• It is estimated that one in 25 adults in the U.S. (four percent) have an experience with mental illness in any given year that “substantially interferes with or limits one or more major life activities.” (1)
• “Serious mental illness costs America $193.2 billion in lost earnings per year.” (1)
• US adults with serious mental illness die an average of 25 years earlier than their healthy counterparts, due in large part to co-occurring, treatable medical conditions. (1)
• “Suicide is the 10th leading cause of death in the U.S., the 3rd leading cause of death for people aged 10–14 and the 2nd leading cause of death for people aged 15–24.” (1)
• “Each day, an estimated 18–22 veterans die by suicide.” (1)
• In 2016, nine of the top psychiatric drugs totaled over $13.73 billion USD in sales. (32)
• As of 2010, 6.6 percent of adolescents between 13–17 were taking some kind of psychotropic medication, which is believed to be a conservative estimate. (33)
• As of early 2017, 12 percent of adults in the U.S. were taking antidepressants, 8.3 percents were taking anxiolytics, sedatives and hypnotics, and 1.6 percent reported taking antipsychotics. (34)
• Caucasians are much more (21 percent) likely to be on psychotropic drugs, compared to Hispanics (8.7 percent), blacks (9.7 percent) and Asians (4.8 percent). (34)
• Women are more likely than men to take psychoactive drugs, namely, one in five women versus one in 10 men. (34)

Psychotropic Drugs Precautions

It’s important to always conduct any change in medication and/or supplements under the supervision of a doctor. Withdrawal from psychotropic drugs can be very challenging and even dangerous if done cold turkey without the guidance of a healthcare professional — do not attempt to change medication schedules on your own, particularly if it would involve discontinuing the use of any prescribed medication.

Supplements count when you’re discussing drug interactions. When talking to your doctor about any medications you may be taking, include supplements on that list so that they can be fully aware of any possible interactions. This is important especially for St. John’s Wort and any adaptogen supplements that impact hormone levels.

If you are pregnant and currently taking psychoactive drugs, do not be alarmed and do not stop taking your medication unless instructed by a qualified physician or integrative practitioner. Pregnant women already on an antidepressant and who quit mid-pregnancy have a nearly three-fold relapse rate compared to those who continue their medication. (35) The risk of negative pregnancy outcomes, at least for SSRIs, is about the same for people who quit the medication mid-pregnancy versus those who take it throughout. (36)

Psychotropic drugs present a huge list of drug interactions that your doctor should already understand. However, the NIMH points out in their mental health medications index that patients should be aware that combining SSRIs or SNRIs with triptan medications used for migraines (such as sumatriptan, zolmitriptan and rizatriptan) can result in serotonin syndrome, which is a life-threatening illness involving agitation, hallucinations, high temperature and unusual blood pressure changes. It is most commonly associated with MAOIs but can also happen with newer antidepressants. (35)

There are also reports of adolescent males taking TCAs for ADHD who began to show “cognitive changes, delirium and tachycardia after smoking marijuana.” Even if marijuana is legal in your area, it should not be taken alongside other psychoactive drugs. (37)

Some SSRIs have been linked to bone fractures in older people. (38)

Final Thoughts About Psychotropic Drugs

Psychotropic drugs became a major part of the pharmaceutical industry about halfway through the 20th century. Since then, they have become the first line treatment for many psychological disorders, despite widespread concerns about their effectiveness and ethical implications, as the financial ties between industries are questionable at best.

This class of drugs also includes a number of illicit drugs, often used recreationally. Interestingly, at least a couple of these may have therapeutic benefits for certain mental conditions, according to recent research.

Many prominent physicians and researchers agree that psychotropic drugs are not the “golden cow” of psychiatry that many thought they would be; instead, they are associated with some of the most extreme side effects of pharmaceuticals and may even be causally related to the development and genetic disposition of mental illness in future generations.

Do they work? Psychoactive drugs do exert some positive effects against the disorders they aim to treat, but usually at the expense of a number of other serious risks. Some research suggests the actual effect of antidepressants may only be in about 10–20 percent of patients.

The major classes of legal psychotropic drugs include antidepressants, anti-anxiety medications, ADHD medications (mostly stimulants), antipsychotics, mood stabilizers, anti-obsessive agents, anti-panic agents and hypnotics. Illicit psychoactive drugs include empathogens, stimulants, depressants and hallucinogens.

Do not ever change your medication schedule without medical supervision. Psychoactive drugs have many complex interactions with both medicines and supplements, so always give your doctor complete information when it comes to anything you may take in those forms.

Read Next: Can the Ketogenic Diet Treat Depression and Anxiety, Even Schizophrenia?

The post What Are Psychotropic Drugs? Its Types, History & Statistics appeared first on Dr. Axe.

Can the words we type and filters we use on social media really predict if we’re depressed or narcissistic? It’s looking that way…

The latest evidence? Researchers from Stony Brook University and University of Pennsylvania developed an algorithm that can accurately predict future depression by analyzing the words a person uses on Facebook posts.

In fact, the findings suggest that four specific words are strong indicators of a future depression diagnosis.

‘Linguistic Red Flags’

The study, published in Proceedings of the National Academy of Sciences, used a newly developed algorithm to spot “linguistic red flags” that could signal depression.

“What people write in social media and online captures an aspect of life that’s very hard in medicine and research to access otherwise. It’s a dimension that’s relatively untapped compared to biophysical markers of disease,” says study author H. Andrew Schwartz, PhD, assistant professor of computer science at Stony Brook University. “Conditions like depression, anxiety, and PTSD, for example, you find more signals in the way people express themselves digitally.” (1)

The 4 Warning Words

In study of nearly 1,2000 people, researchers found indicators of depression included:

• Words like “tears” and “feelings”
• Use of more first-person pronouns like “I” and “me”
• Mentions of hostility and loneliness

The Social Media-Mental Illness Connection

Other research focuses on filter selection. As it turns out, the Instagram filter someone chooses can actually clue us into their mental state. According to a study published in the journal EPJ Data Science, social media and mental illness are linked. And the images a person shares on Instagram (and the way they’re edited) could offer insight into signs of depression. (2)

The study examined more than 40,000 Instagram posts from 166 subjects. Researchers first identified study participants who were previously diagnosed with depression. Next, they used machine-learning tools to identify patterns in the people’s posts. It turns out there were differences between how depressed people and non-depressed people posted.

Those folks who were depressed tended to use filters less frequently than those who weren’t depressed. And when they did use filters, the most popular one was “Inkwell,” which turns photos black and white. Their photos were also more likely to contain a face in them. In contrast, non-depressed Instagrammers were partial to the “Valencia” image filter, which lightens photos up.

This isn’t the first time researchers examined the role social media plays in mental health. As social media continues to become more engrained in our society (when’s the last time you spent an entire day away from Facebook/Instagram/Twitter/Snapchat?), its role in our mental wellbeing is being studied, too. And some of the findings are, well, troubling. Let’s break down the role social media plays in mental illness.

Social Media and Depression

Social media can exacerbate feelings of depression. In fact, one study found that the more social platforms people are actively engaged on, the more likely they’ll feel depressed and anxious. (3) People who stuck with two or less platforms experienced a decreased risk of depression and anxiety compared to those engaging with seven to 11 different platforms, even after controlling for other issues that could contribute to mental health illness and total time spent on the platforms.

Though seven platforms sounds like a lot, Facebook, Instagram, Snapchat, Pinterest, YouTube, Twitter and LinkedIn add up to seven. Throw in a dating app like Tinder or social chat apps like Kik and WeChat, and it becomes easy to see how someone could be on that many platforms.

In a small study of young people in the UK, researchers identified Instagram as the social media platform most associated with negative feelings, including depression, anxiety, loneliness, trouble sleeping and bullying, with Snapchat following closely behind. (4) Both of these platforms focus heavily on images, which can promote feelings of inadequacy and encourage low self-esteem as people compare themselves to others.

And another study found that Facebook use negatively impacted how people felt moment-to-moment and also how satisfied they were with their lives. The more often people used Facebook over a two-week period, the more their life satisfaction levels declined, no matter why they were using Facebook or how big their Facebook network was. (5) Though the study looked at just two weeks, it’d be interesting to see what the cumulative life satisfaction toll would be over months and years.

Social Media and Loneliness

Though we have more ways than ever to keep in touch with people, including social media, loneliness is on the rise, particularly amongst older adults. An AARP study of aged 45 and older found that 35 percent of them were lonely, and that 13 percent of lonely respondents felt “they have fewer deep connections now that they keep in touch with people using the Internet.” (6)

Just because we’re liking friends’ statuses or checking out their vacation photos doesn’t mean we feel connected to them; in fact, we might even be spending less time on activities that build in-person networks, like volunteering, pursuing a hobby or getting involved in organizations we care about. In fact, researchers are calling it a loneliness epidemic — it increases the risk factor of premature death as much or even more than being obese. (7)

It’s not just adults who are affected, either. One well-known study found that, even after controlling for factors like sex, age and perceived social support, the larger an adolescent’s Facebook network, the more diurnal cortisol they produced. Cortisol is known as the stress hormone, and elevated levels of it can lead to anxiety and sleep disorders, among other things. (8) The investigators theorized that the number of friends people have on Facebook is positive up to a certain point, but then reach a point of diminishing returns, where higher stress and cortisol levels take over.

Social Media and Narcissism

Social media also provides a platform for narcissists and people with narcissistic tendencies. Interestingly, one small study from 2010 found that narcissistic people with low self-esteem were more active on Facebook. (9) That’s in line with another study that found that being addicted to Facebook often predicted narcissistic behavior and low self-esteem. (10) It’s likely that these people use social media to “feed the ego” and also to tamper down feelings of low self-esteem with online validation. (11)

Warning Signs of a Social Media Problem

Obviously, not everyone who uses social media has a mental health issue. Some people really just enjoy getting the latest cat videos or seeing photos of their grandchildren. But being too reliant on social media can be a problem for some, and can make mental health problems, like depression or anxiety, even worse. Could you have a social media problem?

Here are some warning signs:

• You’re addicted to your smartphone ­— also known as nomophobia — and, in particular, checking social media platforms.
• You keep in touch with family and friends by commenting on their status updates, but you can’t remember the last time you spoke with one of them on the phone or even — gasp! — saw them in person.
• Checking your social media platforms is the last thing you do before turning in at night and the first thing you do upon waking.
• You feel panicky if several hours have gone by and you haven’t checked your social media accounts.
• You obsess over the best way to “capture the moment” so you can post about it.
• You’re often comparing yourself to people online.
• You get upset if people haven’t commented on your updates and might even take down posts that haven’t garnered a significant reaction from others.
• Whether you’re waiting in line at the bank, are on the toilet or stuck at a red light, you find yourself “just checking in” on social media platforms no matter where you are or how much time you have.

Social Media and Mental Illness: How to Find Balance

Did you recognize yourself in the warning signs? It might be time to find some balance in your social media life. It’s unrealistic to think that we’re going to cut ourselves off of social media entirely, especially because all of the effects aren’t negative. After all, it’s fantastic to find a community that loves long-haired Chihuahuas as much as you do, or seek out information on difficult topics, including mental health issues, from people who have experienced it already.

There are even websites where you can connect with licensed therapists to seek out care from the comfort of your own home.

And there could be a bright side to all of this, according to the researchers who identified the link between people’s filter choice and depression. It could help target and better aid depressed people in underserved communities. “This computational approach, requiring only patients’ digital consent to share their social media histories, may open avenues to care which are currently difficult or impossible to provide,” the researchers say.

Here are some steps to take to develop a healthier relationship with social media:

Get an alarm clock. One way to get a handle on your social media use is to use an actual alarm clock. So many of us keep our phones in arm’s reach at night because we use it as an alarm clock. But that usually means late-night scrolling and checking to see what happened overnight before we’re even out of bed. Turn your phone off overnight and use an old-school alarm instead.

Barring that, keep your phone on airplane mode starting at least an hour before bedtime. Challenge yourself to see how long you can go in the mornings before turning it back on. Your alarm will work in airplane mode, but you won’t wake up to a social media assault of the senses.

Call and meet up with friends. It’s nice to “check in” with friends online, but if you have friends and family who you haven’t had a real conversation with in some time, give them a call or schedule a catch up to see them in person. Liking someone’s status can’t take the place of a real-life conversation. It’s also likely that, just like you curate what you share online, your friends and family are, too. They could be experiencing things that you wouldn’t know anything about because they aren’t posting publicly about them.

Remember that everything you see online isn’t real. Filters and self-editing and witty captions look great, but they don’t tell the whole story. While it can be tough not to compare yourself with others, remember that what you’re seeing on social media is just a tiny piece of someone’s life, and one that’s usually edited to look as great as possible. It’s not their entire reality.

The Psychology of Your News Feed

“It’s not just taking away our agency — to spend our attention and live the lives that we want; It’s changing the way that we have our conversations, it’s changing our democracy and it’s changing our ability to have the conversations and relationships we want with each other. And it affects everyone,” Tristan Harris, a former in-house ethicist at Google proclaimed on his TED Talk “How a Handful of Tech Companies Control Billions of Minds Every Day.” (12) Technology is designed to grab and keep our attention by understanding the science behind how our brains work, and it manipulates that. As Tristan states, technology is not neutral. The former Google ethicist urges us to consider an alternative where Facebook no longer attempts to keep us disconnected and absorbed in the internet and instead imagine a social media platform that helps you connect with your friends in real life.

Waking up to the harm these platforms are causing society, technology experts, including former Google and Facebook employees like Tristan, have united together to form the Center for Humane Technology. The group is planning a campaign called “The Truth About Tech,” which will aim to educate students, parents and teachers about depression as a side effect of heavy use of social media and other social media dangers. In addition to educating the youth, the team wants to provide resources for engineers who are concerned about the programs they are building by showing data on the health effects of different technologies and ways to make healthier products.

The group’s plans also include lobbying for laws to reduce the power of large tech companies. Two examples include a bill that would commission research on technology’s impact on children’s health and a bill that would prohibit the use of digital bots without identification. (13) While changing your social media habits must come from within yourself, more humane technology offers healthier ways to be able to use these apps and websites without constantly fighting off signals to keep you on the page, and it provides a brighter future for the mental health and stress levels of our children.

Related: Are You Addicted to Doomscrolling? (Plus How to Stop)

Final Thoughts

• The filters someone uses on Instagram can signal whether or not they’re depressed.
• Social media has been associated with mental illnesses ranging from depression and anxiety to loneliness and narcissism.
• Checking in every few months on warning signs of a social media problem can help you keep yourself in check and make sure social media isn’t contributing to poor mental health.
• Social media can play a positive role in mental health, too, particularly when used to guide people to resources or find help.
• Finding balance between yourself and social media allows you to enjoy what social media has to offer without having it take over your life and mental state.

The post Social Media and Mental Illness: Can Instagram & Facebook Predict Depression & Narcissism? appeared first on Dr. Axe.

Experts agree: There may be multiple causes for the rise in obesity in recent decades, but one major factor is the drastic increase in portion sizes.

This holds true for home and restaurants meals. But the fact we eat away from home so frequently plays a big role in American’s expanding waistlines. Americans (and people in most modern countries) all too often fill our diets with what scientists call “high energy density foods,” which represent items like fast food, fried dishes, and foods with empty calories and few nutrients like sodas, French fries and white breads or pastas. (1)

The truth is that both children and adults will eat more when more becomes available — a phenomenon known as the “portion size effect.” (2) Being aware of portion sizes and other environmental cues is important in fighting weight gain and the obesity epidemic.

Why? This might surprise you, but our internal sensors that tell us when we’ve had too much food we are, well … easily fooled. Particularly in the long-term, our appetite is influenced much more by external stimuli — what we see, taste, touch and smell — than it is by some internal mechanism. (3) Of these senses, what we see on our plate is the most powerful factor in how much we’ll actually end up eating. (4)

Have portion sizes been this way forever? Are there ways to combat the portion size effect? Let’s take a look.

The History of Portion Sizes

Portion size increases are no recent thing — one study examined 52 paintings of The Last Supper created between 1000 and 1900 AD and found that the size of the main meal and bread depicted increased significantly, particularly after the year 1500. (5)

Somewhere around the 1970s, portion sizes began to grow disproportionately for the majority of items and restaurant meals. The rise was most rapid in the 1980s and continues to increase as the average body weight of Americans rises.

As of the early 2000s, there were several common culprits for individual portion sizes that vary greatly from what the United States Department of Agriculture (USDA) deems a single portion. Some of these items which are commonly mislabeled with serving sizes larger than USDA or Food and Drug Administration (FDA) standards include.

According to one review published in 2002: (6)

“In contrast to practices that were common just 15 to 25 years ago, food companies now use larger sizes as selling points (e.g., Double Gulp, Supersize); fast-food companies promote larger items with signs, staff pins, and placemats; manufacturers of diet meals such as Lean Cuisine and Weight Watchers frozen dinners advertise larger meal sizes; restaurant reviews refer to large portions; and national chain restaurants promote large-size items directly on menus. Restaurants are using larger dinner plates, bakers are selling larger muffin tins, pizzerias are using larger pans, and fast-food companies are using larger drink and french fry containers. Identical recipes for cookies and desserts in old and new editions of classic cookbooks such as Joy of Cooking specify fewer servings, meaning that portions are expected to be larger.

Another indicator of the trend toward larger portions is that automobile manufacturers have installed larger cup holders in newer models to accommodate the larger sizes of drink cups. Overall, our observations indicate that the portion sizes of virtually all foods and beverages prepared for immediate consumption have increased and now appear typical.”

As I mentioned, the trend towards eating outside the home has also played a part. In 1977, about 23 percent of calories were consumed away from home, but nearly 34 percent were consumed elsewhere by 2006. (7) Eleven percent might not sound like a huge figure, but considering that many less expensive and/or chain restaurants frequently hand you a plate of food in excess of what a true single serving should be, this makes a big difference.

Portion Sizes: 10 Ways to Trick Your Brain into Eating Less

What’s the best way to retrain your brain into eating less food — or eating more of the nutrient-dense, low-calorie foods that contribute to a healthy body? I’ve included several specific tips below, but it all comes down to mindful eating. If you want to decrease how much you eat, you’’ll need to begin with intentionality, which will take time and effort.

1. Pay Attention to Portions

Okay, it probably sounds too simple, but the number one way to eat less is to … eat less! Don’t trust yourself to free-feed/self-serve and control portions without knowing the appropriate size first. Particularly when making food at home, eating at buffets or continental breakfasts and when serving your kids, look at packages or do a quick online search for the appropriate serving size. If a serving is one-third of a package, don’t eat the whole thing.

Adults and children will both eat more when more food is in front of them — this is one way your body is pretty bad at self-regulating. (8, 9) And guess what — this is true sometimes even if the food doesn’t taste great.

Because restaurants can make this very difficult, I suggest starting a meal by using my next tip…

2. Look at the Nutrition Facts

Restaurants can actually decrease how much diners eat by including the calorie count of each meal on the menu. This impact is most drastic when a daily calorie suggestion (typically 2,000 calories/day) is listed on the menu. (11, 12)

People who are already overweight statistically underestimate how many calories are found in larger meals, especially when it comes to fast food (which you should avoid anyway). (13)

Don’t see it on the menu? Google it. Most major restaurants have nutrition facts available online or can provide it when asked.

If a meal where you’re eating contains a huge amount of calories (usually, a red flag goes up for me when I see a number over 700 to 800 in one meal), decide before you start eating to do some portion control. Ask for a to-go box and portion out a third to a half of your meal before you start eating to remove the visual cue of more food.

When grocery shopping, reading nutrition fact labels is one major way to not only avoid exceptionally high-calorie foods, but also to make sure you’re avoiding the worst ingredients found in many foods.

3. Eat in Bright Areas

Candlelit dinners might be romantic, but they’re also probably more calorie-rich. In one trial, subjects were asked to eat in total darkness. Compared to the group who ate in the light, those in darkness consumed 36 percent more food — and they had no physical indication that they were more full or shouldn’t order dessert. (14)

Instead of finding yourself in a dark room in front of your TV, try practicing mindful eating by sitting at a table in the light and focusing on your meal, then doing entertainment later. If you’re in a dark restaurant, don’t become lax with figuring out the true serving size for what you’re eating.

4. Snack Thoughtfully

People tend to trust packaging, which is usually not a bad thing. However, a lot of snacks are “individually sized” in larger-than-necessary serving sizes. You’ll probably eat more of the same snack if a “single serving” is increased in size and served in a bigger container. (15)

This is due to something called “unit bias” — our brains see one individual thing as the same density, even if one is smaller. Offered five mini pretzels or five normal-sized pretzels, a person will probably eat the entire serving of both, which means people eating the larger pretzels consume more calories. (16)

When considering snacks, don’t let your brain fool you. Take the time to count out a single serving and avoid eating out of large containers like a chip bag.

This leads me to recommend…

5. Start Meal Planning

Putting a single serving of a snack into a snack baggie is a great way to control the portion sizes you consume, but this isn’t limited only to snacks. When you take the time to meal plan and prep in bulk, you can much more easily stop yourself from overeating.

By meal planning, you can go ahead and clean your plate, like Mom always told you to do. Typically, people decide to finish the entire meal in front of them before taking the first bite — by having meals ready ahead of time, you practice time-delayed eating and reduce the total amount of food you eat. (17)

6. Eat a High-Protein Snack Before Going Out

Appetizers may not be such a bad idea, after all. When you eat something small before a full meal, you may be able to decrease how much you want to eat when at the main event. This is particularly true when the “pre-meal” includes a lot of protein. (18)

High-protein snacks that might be great to have around, especially if you’re going to a restaurant that offers massive-calorie meals, include things like protein bars, black bean brownies, chia pudding and guacamole-stuffed eggs.

7. Add More Veggies — And Eat Them First

Want to trick your brain into eating more of the good stuff? Add healthy vegetables to your plate in large quantities and start with those. You may not actually reduce how much you eat of the rest of your food, but you’ll eat more of the healthiest items on your plate by simply serving them and eating them first. This holds true with both children and adults. (19, 20, 21)

8. Put Refills and Seconds Out of Arm’s Reach

I’m not calling you lazy, I promise. However, if you put the seconds on the stove rather than on the table, you’ll eat less. One study found a 35 percent decreased intake when food was out of arm’s reach. There was a slightly stronger impact on men. (22)

9. Be Wary of Labeling Bias

Did you know that something labeled “organic” doesn’t mean it’s necessarily low-calorie or even healthy? I highly recommend going for organic whenever you can to avoid dangerous chemicals like Monsanto Roundup; however, it’s easy to let an organic label confuse you. For example, organic cookies are still likely full of sugar.

In one study, researchers found people not only ate more things labeled organic (regardless of health status of the food), but many subjects would even forgo their other efforts to lose weight, such as exercising, after eating something organic. (23)

Don’t let labeling bias fool you — train your brain to be aware of the actual nutritional content of foods, even when they’re organic. Keep reaping the benefits of exercise and other healthy lifestyle practices, too.

10. Use Smaller Plates and Dinnerware

You may have seen this recommendation before, but one easy way to eat less is to use a smaller plate and smaller dinnerware. You simply can’t fit the same amount of food on a small plate as you can a large one, and your brain is happier to see a “full” plate, even if it actually has less calories on it. (24)

Between the 1980s and 2000s, the size of the average dinner plate in the United States went up by an astounding 44 percent, which indicates we’ve become accustomed to larger serving sizes overall.

In one study, less than half of the people served the same food on various dishware even noticed the dishware size differed at all. (25) In another trial, subjects ate more of a snack food when self-serving if the spoon was larger. (16) You’re also more likely to drink more of a beverage from a tall container than a short, wide one. (5)

So, this one is simple — be aware of the size of the plates, cups and dinnerware you’re using, and adjust accordingly (and implement the other tips above) to keep from overeating.

Precautions

I am not typically a fan of calorie-counting because I think it forces you to focus on the wrong thing. Eating nutrient-dense foods is far more important than just knowing you had 1,839 calories in a day. However, there are concerns that arise with portion sizes and the way they may be impacting the obesity epidemic, especially when we’re talking about high-calorie, nutrient-deficient foods.

Instead of being calorie-obsessed, your focus should stay on eating the most nutrient-dense foods you can while also being mindful of your intake.

In addition, there has been some controversy surrounding the work of Professor Brian Wansink of Cornell University, who has conducted a lot of research around the psychology of eating and portion sizes. Some of his studies have been retracted due to shoddy research practices, while others have been upheld. I have not included any retracted studies throughout this article.

Final Thoughts

Portion sizes have increased dramatically since the 1970s and continue to rise, along with the average weight of a US citizen.

There are a number of ways you can trick your brain into eating less food. I suggest you should:

1. Pay attention to portions
2. Look at the nutrition facts
3. Eat in bright areas
4. Snack thoughtfully
5. Start meal planning
6. Eat a high-protein snack before eating out
7. Add more veggies to your plate — and eat them first
8. Put refills and seconds out of arm’s reach
9. Be wary of labeling bias
10. Use smaller plates and dinnerware

Even with these tips, I don’t recommend obsessing over calories. Instead, focus on the nutrient density of what you’re eating and add superfoods and other high-quality items to your plate. The nutrients found in these types of foods will actually help your body stay healthy, not just to keep weight off.

The post Portion Sizes: 10 Ways to Trick Your Brain into Eating Less appeared first on Dr. Axe.

Every few years, it seems like we get conflicting health and diet information, or well-meaning advice turns out to be wrong. Eat low- or no-fat foods! Choose margarine and vegetable oils over butter!

For example, these days we know that healthy fats are necessary and vegetable oils and butter substitutes are inflammatory, and grass-fed butter is a much better option.

It’s no wonder the public is constantly confused about advice to follow. Just when you’ve got it down, something changes.

Luckily, a new study that looked at 30 years of data has laid the facts bare. How to add years to your life? Sticking to five healthy habits can add more than 10 years to life expectancy. (1)

5 Proven (!) Ways to Add Years to Your Life

How can you increase your life expectancy? The five healthy low-risk lifestyle factors that can add years to your life are: eating a healthy diet, never smoking, regular moderate-to-vigorous exercise, moderate alcohol consumption and maintaining a healthy body weight.

Each low-risk factor significantly reduced the risk of dying from all causes, including cancer and cardiovascular disease. But when compared to people who didn’t meet any of the five factors, those who met the criteria for all of them had a 74 percent (!) reduced overall mortality risk.

For women, that translates to an increased life expectancy of about 14 years; for men, it’s 12 years. The recommendations came from researchers who pored over decades of data from the Nurses’ Health Study and Health Professionals Follow-up Study, which collected information from more than 78,000 women and 44,000 men.

What makes these five ways to add years to your life so powerful? Here’s how they extend your life expectancy.

1. Eating a healthy diet

There’s long been a connection between eating a diet free from processed foods and loaded with fruits and veggies and an increased life expectancy; Japanese following the Okinawa diet regularly live up to 100 years. And on the other side of the world, the Mediterranean diet’s focus on plants and healthy fats has helped reduce heart disease, one of the leading causes of death.

That’s because what we put into our bodies directly influences how they perform.

Think of it like a car: if you stopped putting gasoline in it and started giving it vegetable oil instead, would you get your far? No! It’s the same with your body. Eating processed foods that offer little nutritional value lead to inflammation, which is at the root of most diseases. And if you’re not getting the vitamins and minerals your body needs to function at its best, you’re at a risk for deficiencies, obesity and disease.

As I alluded earlier, though, trying to figure out what to eat can feel confusing or overwhelming. It doesn’t have to be! My main advice is to stick to fresh fruits and veggies; healthy proteins like grass-fed beef and organic chicken; high-quality dairy, including yogurt and kefir; good-for-you fats like avocado, coconut oil and olive oil; wild-caught fish; and nuts and seeds like almonds, chia seeds and flaxseeds.

If you need a cheat sheet, my healing foods list will help.

2. No smoking

At this point, we all know that smoking is terrible for our health. It’s the leading cause of preventable illness and death worldwide, and can increase your risk of heart and lung disease, certain types of cancer and diabetes. But quitting is essential for your health.

It’s amazing how quickly some of smoking’s negative effects are mitigated once you put down the cigarettes. (2) In fact, of the ways to add years to your life, not smoking had the most powerful effect on how to live longer.

If you don’t smoke already, good! Keep it that way. If you are a smoker, it’s a tough, but definitely doable, road ahead. You might want to try some of these mind-body practices for quitting smoking to make things easier along the way.

3. Engaging in regular exercise

Can exercise add years to your life? Yes! Study authors found that 30 minutes a day of moderate-to-vigorous exercise was enough to keep death at bay. Don’t freak — this doesn’t mean you need to spend all your free time at the gym. Walking at a brisk pace was deemed enough.

The health benefits of exercise can’t be overstated. It’s not just about keeping a healthy weight or feeling good, both of which exercise do. Exercise has been proven to reduce your risk of 13 different types of cancer and chronic diseases. It’s something that, with the right modifications in place, nearly everyone can do anywhere.

Of course, if you’d like to minimize the time you spend exercising while maximizing its benefits, workouts like HIIT and Tabata are your best bets. And don’t skip strength training, which helps build muscle, protect your bones and burn calories long after sessions are over.

Don’t feel confident around dumbbells and machines? Start with these bodyweight exercises instead.

4. Drink alcohol moderately

Unlike smoking, which you should do none of, moderately drinking alcohol fits in with these five healthy habits to add years to your life. I’m not too surprised. The compounds in red wine, for instance, help protect the heart and may even prevent Alzheimer’s disease. (3) Plus, if you’re willing, drinking organic wine carries even more protective effects.

And with loneliness just as hazardous to our health as obesity, catching up with friends for a beer and banter can help maintain friendships.

Of course, keeping the drinking at safe, healthy levels is key here. For women and men older than 65, that means one drink a day. For men younger than 65, that’s two drinks. (4) If you’re having mixed drinks, opt for low-sugar mixing options, like soda water or 100-percent fruit juice.

5. Maintain a healthy body weight

Maintaining a healthy weight is one of the ways to add years to your life. Again, not a shocker. Being overweight or obese increases your risk of diseases, certain types of cancer and more.

The study’s author’s came to this determination by looking at people’s Body Mass Index (BMI). Those with a BMI between 18.5 and 24.9 had a lower risk of early death. There are, however, pros and cons of the BMI chart. It doesn’t take into account things like muscle mass and frame size or that body fat in certain areas, like belly fat, is more harmful than in others.

Being at a weight that’s appropriate for your gender, height, ethnicity and more is super important. But rather than relying solely on your BMI, I suggest you also pay attention to the visceral fat around your middle section; track markers related to metabolic disease, like high blood pressure and LDL cholesterol; and reduce non weight-related risk factors for obesity, like a highly processed diet and chronic stress.

Final Thoughts

• How to add years to your life? Researchers have identified five key ways.
• They include eating a healthy diet, not smoking, getting moderate exercise most days, drinking alcohol in moderation and maintaining a healthy body weight.
• These common sense suggestions may help you live up to 12 years longer.

Read Next: How to Lengthen Your Telomeres & Unlock the Key to Longevity

The post How to Add 12 Years (or More) to Your Life appeared first on Dr. Axe.

There’s a good chance you know at least one person with autism, which is now the most well-publicized pervasive developmental disorder (PDD) there is. (1) There’s been an alarming rise in autism rates over the past 20–30 years, leading to a growing body of research and improvements in treatment development.

But did you know that an estimated 31 million people around the world deal with Asperger’s, a similar condition that get’s much less publicity? Some experts believe the prevalence of Asperger’s may even be much higher, around 68 million worldwide. (1)

Asperger’s is a developmental disorder that can make it difficult for people — particularly children — to interact with others, as social skills are delayed. Now, that doesn’t mean that just because someone is socially awkward he or she has Asperger’s syndrome; there are many reasons why a child may be shy and socially withdrawn. Still, experts encourage parents to learn the signs and symptoms of Asperger’s so they can monitor if their child is developing appropriately.

Below we’ll take a look at what Asperger’s syndrome entails and identify the most common Asperger’s symptoms. Once diagnosed, can be Asperger’s be treated? There is no cure for Asperger’s syndrome, but there are natural treatments and remedies that have been shown to be beneficial— similar to autism natural treatments.

There are a number of therapy programs that are in place for individuals with Asperger’s symptoms, including cognitive behavioral therapy and group therapy. People with Asperger’s can also focus on calming and confidence-boosting activities such as yoga and music therapy. (2)

What Is Asperger’s Syndrome?

Asperger’s syndrome is a pervasive developmental disorder that involves delays in the development of basic skills, especially the ability to socialize and communicate with others, and to use imagination. It often isn’t until a child or adult begins to have serious difficulties in school, the workplace, or in his/her personal life that Asperger’s will be diagnosed. Many adults receive a diagnosis only after seeking help for related issues, such as depression or anxiety. (3)

Asperger’s syndrome was named for the Austrian pediatrician, Hans Asperger, who first described the disorder in 1944. Dr. Asperger described four patients with similar social difficulties. He noticed that their intelligence levels were normal, but the children lacked nonverbal communication skills and failed to display empathy for their peers. He also noted that they demonstrated an all-absorbing interest in narrow topics, which dominated their conversations with others.

Dr. Asperger’s findings went unnoticed until 1981, when English physician Lorna Wing published a series of case studies involving children with similar symptoms. Wing’s findings were widely published and popularized, and in 1994, Asperger’s syndrome was added to the fourth edition of the Diagnostic and Statistical Manual of Mental Disorders, which is used by clinicians and researchers to diagnose and classify mental disorders (the DSM is now in its 5th edition). (4)

Asperger’s syndrome is actually classified as a autism spectrum disorder and no longer has its own diagnosis. It was eliminated in 2013 as its own individual condition, making it even more difficult to distinguish between classic autism. That’s because many of the symptoms are the same.

6 Common Asperger’s Symptoms

Common Asperger’s symptoms can include:

• Awkward social skills — difficulty interacting with others and maintaining conversations
• Repetitive and eccentric behaviors — hand-wringing or finger-twisting
• Unordinary rituals or preoccupations — getting dressed in a specific order
• Trouble communicating — avoid eye contact, not displaying expressions, neglect body language
• Limited range of interests — obsessive in nature
• Coordination difficulties — clumsy and awkward movements
• Being highly skilled in one area — music or math, for example

Below are more details about some of the most common Asperger’s symptoms:

1. Failure to Develop Friendships

Children and adults with Asperger’s syndrome may have difficulty connecting with their peers due to a lack of “social skills.” Social tasks like talking one-on-one, making eye contact and participating in group activities may be hard for people with Asperger’s. Most people with Asperger’s appear to want to connect with their peers, but aren’t comfortable with these types of social engagements.

A lack of eye contact may also make people with Asperger’s seem unengaged in a conversation. It may seem that they don’t understand the use of gestures and sarcasm, so they appear to be “socially awkward.”

Another Asperger’s symptom is “selective mutism,” which occurs when young children or adults only speak freely and comfortably with people they know well, but not with strangers. (5) It may seem like they are simply very shy, but the difference is that they also display other signs of being socially withdrawn.

2. Inability to Empathize

People with Asperger’s find it difficult to empathize or understand the feelings of others. For this reason, they may come off as insensitive, when really they don’t understand the appropriate behaviors in certain situations.

Over time, an individual with Asperger’s can learn the accepted social behaviors and responses. Still, although he/she may react appropriately in the moment, he/she may still not truly understand why the person is upset.

People with Asperger’s may also have trouble understanding the intent behind another person’s actions, so they may misunderstand humor or not pick up on subtleties in someone’s use of words and tone. This is why social interactions can sometimes be too overwhelming for people with Asperger’s — because they cannot see things from another person’s perspective, they aren’t able to predict or understand their actions.

3. Difficulty Speaking and Eccentric or Repetitive Behaviors

According to Autism Speaks, individuals with Asperger’s syndrome can sometimes have a peculiar manner of speaking. Sometimes they speak overly loud or in a monotone voice.

People with Asperger’s usually have good language skills, but they use language in a different way than most other people. Their speaking patterns may be unusual, with a rhythmic nature. They may come across as too formal, or their speech may even be high-pitched. Individuals with Asperger’s may also have trouble controlling their emotions, such as laughing or crying easily and at inappropriate times. They can also have motor skill delays, coming across as awkward or clumsy. (6)

4. Narrowed Interest

A child with Asperger’s may develop a strong, sometimes obsessive interest in a few areas, such as music, weather, math, planes or maps. This serves as the most distinguishing Asperger’s symptom. Children with Asperger’s typically know everything about their topic of interest, and their conversations with others are about little else. They tend to become exceptionally talented and skilled in this particular area, too, learning a great deal of information and facts that they memorize and can repeat. (7)

5. Sticking to a Routine or Ritual

People with Asperger’s sometimes develop a routine or ritual that they refuse to alter. They can become fixated on ensuring that their external environment and daily routines remain constant, because sudden changes may exceed their coping mechanisms and make them feel anxious.

6. Tics and Behavioral Abnormalities

Those with Asperger’s may experience motor or phonic tics in addition to other behavioral abnormalities. Some researchers believe that this is due to sensory deprivation, which contributes to the development of unusual and sometimes involuntary movements. (8, 9)

Asperger’s Symptoms vs. Autism Symptoms

As mentioned above, there is a lot of overlap in Asperger’s symptoms and autism symptoms. The most obvious signs and symptoms of autism usually emerge between the ages of 2 and 3, and they include: (10)

• Need for repeated rituals
• Repetitive and compulsive behaviors
• Repetition of certain motor activities
• Tantrums
• Head banging
• Hand or limb flapping
• Spinning
• Body rocking
• Flicking
• Scratching
• Tracing
• Feeling textures
• Tapping
• Teeth grinding
• Grunting
• Yelling

These symptoms also often appear in children with Asperger’s, which may explain why the Asperger’s diagnosis was disbanded and is now instead included in the Autism Spectrum Disorder (ASD) umbrella.

The biggest difference is these two conditions is the way in which these disorders are perceived. While they’re extremely similar in many ways, Asperger’s patients typically function at a higher level than those with autism. In fact, it may be difficult to detect Asperger’s, especially in children, because those who have it often have normal intelligence and near-normal language development.

While this topic is still controversial, when Asperger’s is compared to autism, those with autism typically seem to have more difficulty with verbal communications and sometimes a lower IQ.

However, children with both conditions have trouble expressing their feelings, don’t hold eye contact, and have trouble picking up on body language and gestures of others. They both display obsessive behaviors as well and can be sensitive to outside sense like sounds, clothing and even food. In fact, it can be so difficult to differentiate Asperger’s and high-functioning autism that it can be nearly impossible at times.

Natural Remedies

1. Individual and Group Therapy (Including) Cognitive Behavioral Therapy

Cognitive behavioral therapy is a type of therapeutic approach that helps a person to become more aware of inaccurate or negative thinking so he/she can view challenging situations more clearly, thereby responding to these triggers in a more effective way. This type of therapy helps people with Asperger’s shift the way they interpret situations, how they feel about challenging situations, and how they choose to respond to them.

With a therapist’s help, the patient is encouraged to challenge his/her beliefs and automatic thoughts through a variety of techniques. He/she may also practice relaxation exercises that can be calming when faced with challenging situation, such as deep breathing exercises and using internal dialogue techniques. Family members can also get involved by joining therapy sessions in order to help the patient with his/her therapy techniques when real-life situations arise.

A 2010 systematic review conducted at the University of California evaluated studies involving the treatment of anxiety in people with an autism spectrum disorder using cognitive behavioral therapy. Each study was analyzed and critically appraised before conclusions were determined. Researchers found that every study reported positive outcomes, suggesting that this type of therapy is an effective treatment for individuals with Asperger’s. (11)

2. Group “Social Skills” Programs

Group social skills interventions (GSSIs) are a commonly offered treatment for children with Asperger’s or high functioning autism. They serve as a support system to individuals with Asperger’s and their families. The Asperger/Autism Network, for instance, offers a comprehensive array of programs and services for the Asperger’s community. The goal of group programs is to offer support and an environment where social skills can be improved. These are open to parents of children with Asperger’s, parents of teens with Asperger’s and adults with Asperger’s.

Online forums, conferences, seminars and workshops are also available online to help with social-skill building. These programs work to empower individuals with Asperger’s, and they build a sense of community.

Group therapy is sometimes called “social skills group therapy,” which is used to better prepare an individual to cope with social and interpersonal expectations. A review of research published in Psychiatry found that social skills group therapy can help children improve their greeting and play skills. Some studies showed that displaying these skills outside of the clinic where the therapy sessions were held was more difficult, but greeting skills still improved significantly. The researchers concluded that social skills group therapy can be effective in teaching and reinforcing basic communication skills in the clinic setting, but in general is more difficult to achieve for some patients. (12)

One meta-analysis found that GSSIs helped to improve social communication and restricted interests and repetitive behaviors. The GSSIs that had the most impact included parents in the groups and were of greater duration and/or intensity. (13)

3. Speech and Language Therapy

Speech therapy may be helpful for children with communication difficulties. These difficulties are not how the children speak or pronounce words, but how they perceive the meaning of other people’s words and respond to them. A speech therapist helps children with Asperger’s understand what other people mean when they speak, and the children practice how to extract the meaning of other people’s speech, which is something that can be difficult for them to understand. (14)

Speech therapy can also aid children and adults with Asperger’s syndrome by helping them to communicate their ideas more clearly, which can prevent arguments and misunderstandings, thereby reducing frustration/anger. Finally, speech therapy is beneficial for practicing problem solving and working on organization.

4. Music Therapy

Using music to reinforce communication can be helpful for individuals with autism and Asperger’s syndrome. Music is used to enhance social skills and communication development.. The positive effects on spoken and gestural communication have been noted in small trial studies. Clinical practices often pair music therapy with other interventions, such as group therapy. (15)

5. Occupational and Physical Therapy

Individuals with Asperger’s syndrome may use occupational therapy and physical therapy to maintain their highest level of function in activities of daily living — which includes dressing, bathing, grooming, eating and playing.

Occupational and physical therapy can also focus on building work skills, which is important for young adults with Asperger’s who are interested in earning an income and maintaining a job. Play time is another important element of occupational therapy because it contributes to a healthy self-esteem and an ability to communicate with others.

6. Yoga & Other Relaxation Exercises

Studies suggest that yoga benefits include increasing one’s sense of well-being and control; it also has the potential to decrease anxiety, reduce aggression and help individuals regulate their emotions.Additionally, yoga facilitates deeper inhaling and exhaling, which calms the nervous system and works as a natural stress reliever.

Experiencing a group yoga class can also help people with Asperger’s make new friends and work on their communication skills. The key is for yoga to be practiced in a calm and comfortable atmosphere that allows participants with Asperger’s to explore different sensory experiences.

One study that tested the effects of an Integrated Approach to Yoga Therapy module that was applied to Autism Spectrum Disorders over a period of two academic years found that the program resulted in significant improvements in imitation and other skills, and in behavior at home and family relationships. The researchers hypothesize that guided imitation of therapist body positions stimulated mirror neuron activation, resulting in an improved sense of self in the children with ASD. (17)

7. Dietary Changes (Including Increasing Magnesium Foods)

Magnesium-rich foods — such as spinach, chard, pumpkin seeds, yogurt, almonds, avocado, figs and bananas — can help fight anxiety and depression. They also increase the production of the antioxidant glutathione and improve nerve function. Making sure to eat at least three servings of vegetables a day can boost one’s daily nutrient intake and provides plenty of vitamins and minerals that may be able to relieve some Asperger’s symptoms.

Some research suggests that eliminating the proteins gluten (found in wheat, barley and eye) and casein protein (found in milk products) can helps, as both can aggravate symptoms of Asperger’s because they act as a false opiate neuropeptides after being absorbed by a damaged or leaky intestinal lining. Some small studies have found improvements after eliminating these proteins, but it’s not clear if the improvements are due to eliminating lactose in children who are lactose intolerant or other changes that are related to the alternation in protein sources and food compositions nowadays. (18)

8. Omega-3 Fatty Acid Foods & Supplements

Polyunsaturated fatty acids, in particular omega-3 fatty acids, are crucial for brain development and cannot be manufactured in the body. Oral supplementation with essential fatty acids has become popular for children with developmental disorders, including those experiencing symptoms of ADHD and autism. Omega 3 foods include wild-caught fish (like salmon, sardines, halibut and mackerel), cage-free eggs, grass-fed beef, and walnuts and flaxseeds (in smaller amounts).

In 2007, a study conducted at the Department of Child and Adolescent Neuropsychiatry in Vienna, Austria found that omega-3 fatty acids may be an effective treatment for children with autism, suggesting they may also help treat Asperger’s symptoms . A dose of 1.5 grams per day for six weeks improved the symptoms of autism with no adverse side effects. (19)

9. Supplements (Including Vitamin B6/Magnesium)

Vitamin B6 and magnesium have been used as a popular treatment for autism and mental health disorders for over 20 years. A 2006 study conducted in France involved 33 children with clinical symptoms of PDD or autism. The children were followed for at least six months. Another group of 36 children was used as the control group.

Researchers found that B6/magnesium supplementation improved PDD symptoms in 23 of 33 children with no adverse side effects — in addition, 23 of 33 experienced improved social reactions and 24 of 33 displayed improved communication. (20)

10. Lavender Essential Oil

Lavender oil has a variety of therapeutic and curative properties. It helps induce relaxation, and studies have shown that it may be an effective treatment of several neurological disorders.

Individuals with Asperger’s are sometimes very sensitive to smells, so it’s important not to push the use of essential oils if it makes the person uncomfortable. For those who are comfortable with the fragrance, diffuse five drops of lavender at home to create a calming and relaxing environment, or dilute two to three drops with coconut oil and apply to the wrists, bottoms of the feet and back of neck. (21)

Conventional Treatment

If Asperger’s symptoms are present in a child, a doctor will begin an evaluation in order to make a diagnosis. The evaluation involves a complete medical history and physical and neurological exam. There are no specific tests that can detect Asperger’s syndrome, but many people with Asperger’s have coordination issues and low muscle tone that a doctor may be able to recognize.

Doctora may also use blood tests and X-rays to determine if there is another health or physical issue that is causing what seems like Asperger’s symptoms. The Diagnostic and Statistical Manual (DSM) criteria for Asperger’s specifies that the individual must have “severe and sustained impairment in social interaction, the development of restricted, repetitive patterns of behavior, and interests and activities that must cause clinically significant impairment in social, occupational or other important areas of functioning.”

According to Autism Society, early diagnosis is important as children with Asperger’s syndrome who are diagnosed and treated early in life have an increased chance of being successful in school and eventually living independently. Common conventional treatments include:

1. Neurofeedback

Neurofeedback, a type of biofeedback therapy that is also called neurotherapy, is a brain-training method that uses real-time displays of brain activity to teach self-regulation of brain function. Sensors are place on the scalp to measure brain waves, which then produce a signal that can be used as feedback. The results are shown as a color-coded map on a computer screen that indicates areas of the brain where there is too much or too little brain-wave activity.

The goal is to teach patients to produce positive brain-wave patterns. The patient wears headgear that is similar to that worn while playing video games. Producing brain-wave activity in specific areas of the brain will show up on the screen for the patient to see. This type of therapy is commonly used on patients with ADHD as well.

A 2010 study published in Applied Psychophysiology and Biofeedback evaluated 150 clients with Asperger’s syndrome, and nine clients with autistic spectrum disorder over a 15-year period. Researchers were looking for a change in symptoms as a result of neurofeedback therapy. The client received 40–60 sessions of therapy, which was combined with training in metacognitive strategies relevant to social understanding, spatial reasoning, reading comprehension and math.

These strategies were only taught when the neurofeedback indicated that the client was relaxed, calm and focused. As a result of this type of therapy, significant improvements were found on measures of attention, core symptoms, achievement and intelligence. The average gain for the Full Scale IQ score was nine points, and the positive outcomes included decreased ADHD and Asperger’s symptoms. (22)

There are some potential side effects in neurofeedback. Repetitive overstimulation during treatment can trigger anxiety, agitation and panic attacks. If this were to happen, alterations to treatment would have to be made in order to alleviate these reactions. Of course, any treatment that is intended to alter brain waves can cause temporary side effects and should be used with great care by a qualified practitioner. If the treatments are handled too aggressively or with too much repetition involved, there can be negative side effects.

2. Selective Serotonin Reuptake Inhibitors

These medications are used to relieve anxiety and depression in individuals who display Asperger’s symptoms. Selective serotonin reuptake inhibitors (SSRIs) ease depression by affecting neurotransmitters that communicate with brain cells. They block the reabsorption of the neurotransmitter serotonin to the brain, changing the balance of serotonin and boosting the individual’s mood.

Some side effects of SSRIs include nausea, nervousness, dizziness, headaches, insomnia, vomiting and diarrhea.

3. Antipsychotics

Antipsychotics affect neurotransmitters (such as dopamine) that allow communication between nerve cells. Antipsychotics are most commonly used to help treat patients with schizophrenia and related disorders.

4. Stimulants

Stimulants are used to increase alertness, attention and energy. They may also elevate heart rate and blood pressure. They’re commonly used to treat individuals with neurological disorders because they’re able to enhance the effects of chemicals in the brain.

Unfortunately, there has been a dramatic increase in stimulant prescriptions over the last two decades and people opt for prescriptions to stimulants such as Concerta and Adderall because they are perceived as safe and effective. But stimulant use may come with withdrawal symptoms after treatment, depression, disturbance of sleeping patterns and fatigue. They can also lead to feelings of hostility or paranoia. (23)

Root Causes

According to estimates for the U.S. and Canada, the range for Asperger’s syndrome cases range from one in every 250 children to one in every 10,000. Because the syndrome is recognized as a unique disorder, the exact number of people with the disorder is unknown.

Asperger’s symptoms are four to eight  times more likely to develop in males than in females, and it’s usually first diagnosed between the ages of 2 and 6, as communicative and language skills are beginning to emerge. This is different than autistic disorder, which is usually apparent before the age of 3. (24)

Sometimes Asperger’s symptoms are confused with other behavioral issues, such as ADHD. In fact, many people are originally diagnosed with ADHD until it is realized that the symptoms stem from an inability to socialize properly, as opposed to an inability to focus.

Final Thoughts

• Asperger’s is actually now classified under the umbrella of autism spectrum disorder. Asperger’s symptoms affect anywhere from 31 million to 68 million people worldwide.
• The most common Asperger’s symptoms include: failure to develop friendships, inability to empathize, eccentric or repetitive behaviors, narrowed interest, and sticking to a routine or ritual.
• It’s easy to confuse Asperger’s with other disorders, so it’s important to diagnose early — early treatment can lead to better treatment and quicker development for those with Asperger’s. Asperger’s and autism have many of the same symptoms, however people with Asperger’s tend to have higher IQs and normal intelligence, near-normal language skills, and are more high-functioning.

8 natural and conventional treatments for Asperger’s symptoms include:

• Individual and group therapy
• Support groups
• Music therapy
• Physical therapy
• Yoga
• Essential oils
• Lifestyle changes like dietary improvement and supplements
• Use of neuro-feedback and medications

Read Next: Top 5 Natural Remedies for ADHD + Key Lifestyle Changes

The post Asperger’s Symptoms & Natural Ways to Treat Them appeared first on Dr. Axe.

Difficulty concentrating, impulsiveness, excessive energy and inability to sit still are some of the most common symptoms of Attention Deficit Hyperactivity Disorder (ADHD). The number of children diagnosed with ADHD continues to increase, but researchers don’t know why. Currently, it’s estimated that 9 percent of American teens and over 4 percent of American adults have ADHD. (1)

ADHD has three main subtypes: Hyperactive-Impulsive, Inattentive, and Combined Hyperactive-Impulsive and Inattentive. These subtypes result in symptoms of ADHD that can have devastating effects on both children and adults.

When Do Symptoms of ADHD Appear?

While the symptoms often appear around the age of 7, ADHD can appear at any time throughout adolescence and beyond. Left untreated in children, ADHD symptoms cause disruptive behavior at home and school. When directed to sit still and concentrate, it can be nearly impossible for some kids with ADD/ADHD. This can result in learning deficits, falling behind in school, acting out and taking too many risks. (2)

For adults, it’s a challenge, too. It isn’t about discipline, or forcing an individual to focus; rather, effective treatment is about identifying the best ways to lessen the anxiousness and increase concentration and focus while reducing the stress and anxiety that often accompanies it. ADHD is associated with lower cognitive function in attention and memory, particularly when symptoms of depression is also present. (3)

In my judgement, Western medicine focuses on prescription medications that don’t cure ADHD and instead only suppress some of the symptoms. In addition, these medications are linked to delayed growth, sleep problems, decreased appetite and heart problems. To make it worse, the most common drugs prescribed, Ritalin and Adderall, are linked to personality changes, suicidal thoughts and other disturbing side effects.

As a central nervous system stimulant, Ritalin can cause nervousness, agitation and anxiety, all of which are already symptoms of ADHD. (4) The amphetamine, Adderall, is one of the most prescribed medications today and is known to be highly addictive. On top of the ones listed above, other side effects include hallucinations, muscle twitches, high blood pressure and extreme mood swings. (5)

Fortunately, there is a way to mitigate many of the symptoms of ADHD without dangerous prescription stimulants. Natural remedies include supplements, a healthy diet and lifestyle changes that can help to ease the devastating symptoms.

Symptoms of ADHD

No matter which type of ADHD a person has, the severity of symptoms, and the level in which it disrupts lives, varies widely. Nowadays, researchers recognize that diet, environment and other factors contribute to ADHD, for better or worse. (6)

Symptoms of ADHD in children, teens and adults:

• Inability to sit still; squirms in seat
• Easily bored and distracted
• Doesn’t listen, or seems not to process what is being said
• Difficulty in following even basic instructions
• Appearance of poor memory
• Prone to losing items, including school work and personal items
• Talks quickly and incessantly
• Difficulty in completing tasks
• Ineffective organizational skills
• Impatience
• General restlessness
• Anxiety
• Insomnia
• Large and frequent emotional swings
• Emotional outbursts
• Low tolerance of people, situations, and surroundings
• Prone to anger
• Hot temper
• Unstable personal relationships

Research also shows that individuals with ADHD are at an increased risk for addiction. (7) Indeed, the risk of addiction extends beyond the prescription stimulants and into alcohol and illegal drugs.

Causes

There are many possible causes of ADHD. Studies have shown a range of possible causes and links to both behavior and environment of the mother as well as diet and environment of the child.

1. Smoking

According to a recent European study published in European Child Adolescent Psychiatry, maternal smoking during pregnancy is associated with the development of ADHD. (8) In addition, the study also noted that smoking by either parent after birth may be linked to ADHD in children. Exposure early in life to lead and other chemicals like PCBs may also cause ADHD. (9)

2. Diet & Gut Health

Diet continues to show links to ADHD, including chemical food additives, wheat, refined sugar, food allergies and artificial sweeteners. While researchers may not know why more and more kids are being diagnosed with ADHD, reviewing charts about the American diet gives us some insight. Grain consumption is way up, as is sugar, salt, processed foods and GMOs, while the consumption of fresh fruits, vegetables and healthy meats are down.

Furthermore, there is evidence that the environment — such as exposure to lead or arsenic — and diet during early years affects the development of ADHD in later years. In fact, such ADHD symptoms as inattention, impulsivity and poor cognitive function are associated with arsenic, even at levels considered safe. (10)

I’ve discovered that one of the most promising solutions for ADHD is a low-sugar, low-inflammation diet, such as the GAPS diet or other types of healing diets. (11)

3. Brain Injury

Another possible root cause of ADHD is traumatic brain injury. (12) It seems that the injury can cause various symptoms such as memory and attention deficits, as well as acting out and impulsive behavior.

4. Genetics

In addition to these outside risk factors, studies show that ADHD has a genetic link in some individuals. If parents or grandparents have ADHD, children are more likely to develop symptoms — although, at this point in the research, it’s not clear whether this is actually a genetic predisposition or a diet and lifestyle similarity that causes ADHD to develop.

Natural Treatment for ADHD

In some ways, it’s simple: What we eat directly affects our bodies and behaviors. A healthy diet that is void of known ADHD triggers can help, sometimes significantly.

Foods That Make Symptoms of ADHD Worse

1. Sugar

In a study to be published in the Academy of Pediatrics, youths that drink sweetened beverages, including energy drinks, are 66 percent more likely to be at risk for hyperactivity and inattention. Researchers recommend limiting the consumption of sweetened beverages and the avoidance of energy drinks in children. (13)

It’s not just adolescents that need to avoid sugary drinks, however, as sugar is also associated with ADHD in some adults. Therefore, both kids and adults are encouraged to avoid concentrated forms of sugar, including fruit juices, carbonated beverages, desserts, candy and other sweets.

2. Gluten

In some research, gluten is directly linked to Celiac disease and ADHD in both children and adults. A study published in The Primary Care Companion – Journal of Clinical Psychiatry found a significant improvement in behavior and functioning after the initiation of a gluten-free diet. In fact, researchers suggest that Celiac disease should be included in an ADHD symptom checklist. (14)

It’s important to recognize that individuals can be sensitive to gluten but not have Celiac disease even though they suffer many of the same symptoms. For an ADHD diet, be sure to avoid all foods that contain gluten, including breads, pastas, cereals and processed foods. Look for gluten-free and grain-free alternatives.

3. Conventional Dairy

A 10-week study found that when conventional cow’s milk was removed from the diet of hyperactive preschool boys, symptoms of ADD/ADHD improved. (15) The diet also eliminated artificial colors, flavors, chocolate, MSG and caffeine.

If any ADHD symptoms arise after consuming dairy, it’s wise to remove it from the diet. Most conventional cow’s milk contains A1 casein that can trigger a similar reaction as gluten and, therefore, should be eliminated from the diets of both adults and children. Raw cow’s milk may be better for people with ADHD, in part because of its natural immunizing abilities, and goat’s milk doesn’t contain casein, making it a good substitute as well.

4. Food Coloring and Dyes

Consumption of artificial food colors (AFCs) has increased five-fold since 1950, showing average consumption of AFCs at 68 milligrams. Studies that have tested 50 milligrams or more have shown a link between AFCs and behavioral reactions, including hyperactivity in children. (16)

AFCs are found in nearly every processed food, including carbonated sodas, convenience foods, deli meats and cheeses, cereals, chewable vitamins, and toothpaste. As part of an ADHD diet, children and adults should avoid all artificial food colors and dyes.

5. Caffeine

A recent study published in Substance Use and Misuse indicates that caffeine and alcohol consumption is associated with anger and violence in teens. (17) Adolescents and adults with ADHD should avoid any energy drinks with a high concentration of sugar, caffeine and additional stimulants. (18)

While prescription stimulant medication is used for some individuals with ADHD, it’s imperative on an ADHD diet to remove all forms of caffeine, as it’s known to increase insomnia, anxiety, anxiousness and other ADHD symptoms. (19)

6. MSG and HVP

Individuals with ADHD should avoid MSG, hydrolyzed vegetable protein (HVP) and yeast extract. Yeast extract is a form of MSG, and while many people know to look for MSG on labels, many don’t know to avoid yeast extract. Even such natural prepared foods as deli meats, veggie burgers, sauces, gravies, salad dressings, crackers, pastas and spices contain it.

There’s a relationship between these additives and decreased dopamine levels. Dopamine is associated with the reward system and pleasure areas of the brain — balanced levels of dopamine keep impulsivity and activity in check.

7. Nitrites

The vast majority of processed foods, canned foods and lunch meats contain nitrites. Nitrites cause restlessness and anxiousness, which in turn can worsen symptoms of ADHD. In addition, nitrates in the diet are linked to an increased risk of type 1 diabetes, cancer and IBS.

8. Artificial Sweeteners

Artificial sweeteners such as acesulfame K, aspartame, benzene, cyclamates, saccharin and sucralose are associated with a wide array of serious side effects. These include cancer, obesity, increased heart rate, infertility, dizziness, headaches and memory loss.

While mentioned above that removing sugar is part of a successful ADHD diet, replacing it with artificial sweeteners is not the solution. Start to retrain taste buds by adding other flavors from herbs, spices and citrus while using other natural sweeteners in moderation.

9. Soy

One of the most common food allergens in the world, soy can cause many symptoms in allergic individuals, including hives, tingling in the mouth, wheezing, difficulty breathing and abdominal pain. For some, soy allergy can even result in anaphylaxis. In individuals without a known sensitivity, soy disrupts thyroid function and hormone levels in the body. This can cause ADHD or make the symptoms worse.

10. Personal Food Sensitivities/Allergens

An ADHD diet should exclude top common allergens, including peanuts, tree nuts, shellfish, wheat, conventional dairy and eggs. Personal sensitivities to foods should also be removed from the diet. This may include papaya, avocados, bananas, kiwis, chocolate, fennel, caraway and coriander.

Foods That Improve the Symptoms of ADHD

According to a study published in Psychiatry Research, there is a direct link between dietary behaviors and ADD/ADHD and learning disabilities in children and adolescents.(20) In this study, a high intake of sweets, fried foods and salt was associated with more learning, attention and behavioral problems.

In contrast, a balanced ADHD diet is shown to have beneficial effects on all of the problems caused by a poor diet. To change to an ADHD diet, avoid the foods mentioned above while eating a diet of unprocessed, whole foods. Modern Western diets seem to be more closely liked to ADHD because of the higher consumption of refined sugars, salt and hydrogenated fats, while being low in omega-3s, fiber, folate and B-Complex. (21)

1. High Protein Foods

High-protein meals that include clean sources of protein from grass-fed organic beef, free-range chicken, eggs, wild-caught fish and raw dairy should be the focus of an ADHD diet for both children and adults.

2. Iron-Rich Foods

Low iron levels are associated with fatigue, poor concentration and mental function, irritability, poor memory, muscle weakness, and leaky gut syndrome. Eating a diet rich in high iron foods is an essential part of a successful diet strategy for ADHD. Iron-rich foods include the liver and steaks from grass-fed beef, navy and black beans, spinach, Swiss chard, and egg yolks.

3. Foods High in B-Vitamins

Vitamin B-6 is essential for brain function, including the production of dopamine and serotonin. In a preliminary study, B-6 was shown to be slightly more effective than Ritalin in improving behavior among hyperactive children. (22)

Vitamin B-6 rich foods are tasty and easy to incorporate into the ADHD diet. Wild tuna and salmon, free-range chicken and turkey breast, grass-fed beef, bananas, cooked spinach, sweet potatoes, and hazelnuts hit the top of the list. In addition, include brewer’s yeast and other green leafy vegetables.

4. Poultry

The essential amino acid, tryptophan, helps the body synthesize proteins and support healthy serotonin levels. In many individuals suffering from ADD/ADHD, imbalances in serotonin levels is indicated. (23) Additionally, serotonin is related to impulse control and aggression, two of the symptoms of ADD/ADHD.

5. Foods Rich in Probiotics 

Yogurt and kefir from grass-fed cows or goats, sauerkraut, Kimchi, and other high probiotic foods should be a central part of a diet for ADHD.

6. Eggs

Eggs are a great way to incorporate high-quality protein into the ADHD diet, and they are not just for breakfast anymore. Each egg has 7 grams of protein, but is also packed with essential amino acids and omega-3 fatty acids. Purchase local, organic eggs, preferably from cage-free chickens.

7. Omega-3 Foods

Foods rich in omega-3’s — such as wild-caught salmon and tuna — directly affect cognitive function in both children and adults. A clinical trial identified a link between low levels of omega-3 fatty acids and behavioral and learning problems. (25) A successful ADHD diet will include two or more servings per week of salmon or tuna.

Supplements

Prominent researchers from the Division of Neurology at Children’s Memorial Hospital and Department of Pediatrics at Northwestern University Medical School reviewed substantial research regarding diet and ADHD. While diets were shown to be difficult to sustain, adding supplementation to diet therapy was an easy step to take and typically more acceptable to kids. (26)

1. Fish Oil & Omega 3 Complex

Fish oil is better than Ritalin for ADHD, according to a study from the University of Adelaide in Australia. The omega-3 fatty acids, including DHA and EPA, within fish oil are critical for brain function and are also strong anti-inflammatories. Children 50 to 80 pounds should be given one teaspoon daily; children 80 to 150 pounds, two teaspoons daily; adults should take one tablespoon daily.

Supplementation appears to reduce symptoms of ADHD, improve learning, reduce anxiety and depression, and help prevent some forms of cancer. Another study published in the Journal of American Academy of Pediatrics found that supplements offer a safe treatment option for educational and behavioral problems in children. Significant improvements in reading, spelling and behavior were all noted over the three-month trial.(27)

2. Zinc 

Children and adults with ADHD should supplement their diets with a high-quality zinc supplement. Low levels of zinc are associated with poor neurological function, poor attention and a variety of motor disorders.

The World Health Organization reports that zinc deficiency rate is 31 percent. One of the leading symptoms of a zinc deficiency is poor neurological function. In addition to high-quality mineral supplements, it’s important to add mineral rich foods, such as dark greens, beans and wild-caught salmon.

3. Serotonin

One of the genetic links to ADHD is the serotonin transporter gene. Serotonin levels are directly linked to aggression and impulse control.

4. B-Complex

Children with ADHD typically need more of the B-vitamins to help maintain focus, increase concentration, fight stress, relieve fatigue, balance energy and hormone levels, and produce healthy levels of serotonin. Children and adults should take 50 milligrams daily.

5. Probiotics

Children and adults should take 25 billion to 50 billion units of probiotics daily. In addition to taking a high-quality probiotic supplement, aim to eat foods high in probiotics, such as kefir, sauerkraut, raw cheese and yogurt.

Some studies show that ADHD may be connected to problems in the digestive tract. Sugar, tap water, grains, certain prescription medications, including antibiotics, and environmental chemicals kill healthy bacteria in the gut and decrease digestive function.

6. GABA (Gamma-Amino Butyric Acid)

GABA is an amino acid vital to healthy central nervous system function. It acts as a calming agent, helping to suppress nervous system activity and block some nerve impulses. Individuals should take 250 milligrams twice per day.

Speak to your physician prior to taking GABA if you are on any medications, or if any of the following side effects arise: wheezing, anxiety, flushing, or tingling of the hands and feet.

7. Ashwagandha

According to U.S. National Library of Medicine, “Some clinical research shows that a combination herbal product containing ashwagandha may improve attention and impulse control in children with ADHD. The effect of ashwagandha alone is unclear.”

Lifestyle & Other Treatments

Successful treatment for the symptoms of ADHD requires not only supplements and healthy diet void of known ADHD triggers, it also requires some lifestyle changes. The natural treatments mentioned below can help many ADHD symptoms.

1. Essential Oils

Lavender essential oil can be used in various ways to improve mood when anxiousness or nervousness is present. As with other essential oils, drops can be added to the bath, sprinkled on stuffed animals, used in diffusers, or even applied directly to the skin or bottoms of feet at bedtime. Dilute with a carrier oil like grape seed oil or coconut oil or apply only one to two drops if using the concentrated oil.

Also, consider using peppermint oil, which improves mental focus, boosts energy and helps to release tight muscles.

2. Sleep

Insomnia and restless sleep are common ADHD symptoms. A recent study found that behavioral sleep intervention improves the severity of ADHD symptoms in children, especially those taking prescription stimulants. The study showed behavior, quality of life and functioning was sustained for six months following the trial. (29)

It’s vital that both children and adults develop good evening routines that allow them to unwind at the end of the day. The goal should be a good eight hours of sleep each night.

3. Eat Breakfast

For some people, and especially those with ADHD, breakfast helps the body properly regulate blood sugar and stabilize hormone fluctuations. Eat a breakfast that contains at least 20 grams of protein.

4. Exercise

Exercise helps to increase hormone levels that are essential for relieving ADHD symptoms. (30) Prior to a task that requires concentration, engage in 30 minutes of moderate exercise.

5. Balance/Stability Balls

According to the American Journal of Occupational Therapy, using balance/stability balls as a seat increased attention levels, decreased hyperactivity and increased time on task. (31) If your child’s school will not allow a stability ball, be sure to use one at home during homework. In addition, adults can benefit from stability balls at their desks.

6. Neurofeedback

Neurofeedback may help children and adults learn to focus on tasks. Some initial studies have found that watching brain activity during neurofeedback allows some individuals the opportunity to learn how to more effectively control their brains.

Symptoms of ADHD can be reduced with diet, supplements and recommended lifestyle changes — moreover, these changes can help you conquer ADD/ADHD in yourself, or in your child. For many people, removing the trigger foods and replacing them with healthy foods will dramatically help address this common neurological and behavioral disorder.

The post Symptoms of ADHD, Diet and Treatment appeared first on Dr. Axe.

Dementia is an umbrella term for a group of symptoms caused by disorders that affect the brain, including devastating diseases like the most common form of dementia, Alzheimer’s disease and lesser-known forms of dementia like Lewy body dementia. Even stroke can cause dementia.

More than 5 million people in the U.S. alone are living with Alzheimer’s, so there’s a good chance you know someone affected by dementia. It can be very difficult to watch someone you love deal with symptoms of dementia, which often include memory loss and trouble with language, along with personality changes, delusions, agitation and less ability to solve problems or control their emotions. It’s important to note that although dementia risk increases with age, it is not part of the normal aging process. (1)

As the unfortunate death of legendary University of Tennessee women’s college basketball coach Pat Summitt reminds us, dementia can strike even younger people — she was diagnosed with early onset Alzheimer’s at the age of 59 and died at age 64.

It’s certainly clear that there’s a lot of pain and suffering involved with Alzheimer’s, and Alzheimer’s drugs have consistently come up short when it comes to curing the disease. There is light at the end of the tunnel, though. A recent small, breakthrough study published in the journal Aging found using a comprehensive, personalized approach, including diet and exercise, actually reversed symptoms of Alzheimer’s disease. The results were so robust and sustained that many of the study participants were able to return to work. (2)

With comprehensive treatments on the horizon, we can feel hopeful that integrative, personalized approaches could be the key to fighting this disease. In the meantime, though, it’s also important you take relatively simple steps to lower your risk of dementia now — before the disease has a chance to set in. According to a 2017 report published in the Lancet, approximately 35 percent of dementia cases could actually be delayed or even prevented if attention is given to nine modifiable risk factors: less early education, midlife hypertension, obesity, hearing loss, depression in later life, diabetes, physical inactivity, smoking and social isolation. (3) In addition to addressing these nine risk factors, let’s take a look at some of the other emerging ways to lower your risk based on research.

Related: Cooking Therapy Benefits for Stress + Mental Health

Lower Your Risk of Dementia

You may already know that avoiding processed foods, favoring a Mediterranean diet and exercising lower your risk of dementia. There are other relatively simple, meaningful steps you could take to lower your risk, too.

1. Beware of High Copper Levels in Your Water

You need traces amounts of the heavy metal copper to survive because it’s vital for bone, hormonal and nerve health. Too much of a good thing, though, could be bad for your brain. A 2013 study published in the Proceedings of the National Academy of Sciences found that copper can trigger the onset of Alzheimer’s and fuel the disease. In fact, the study found that copper in drinking water at levels one-tenth of the water quality standards set by the Environmental Protection Agency caused a toxic accumulation of the pro-Alzheimer’s protein amyloid beta. (4)

The researchers can’t yet say what the exact level of “too much” copper is, but if you have copper water pipes, getting your water tested for excess copper is a good place to start. Water filters that are NSF-certified under NSF/ANSI 53 for copper reduction will reduce copper to below the EPA’s maximum contaminant level or lower. (5)

2. If Possible, Avoid Allergy Drugs and Other Pills Linked to Dementia

Drugs linked to dementia include common allergy and sleep medications, including popular medications like Benadryl, Dramamine, Advil PM and Unison, among others. These pills are known to have anticholinergic effects, something researchers are increasingly linking to dementia.

A 2016 study published in JAMA Neurology is a unique one that used brain imaging to detect how anticholinergic drugs impact the brain. By utilizing MRI and PET scan imaging technology, the researchers were able to show how people taking anticholinergic drugs experienced lower brain metabolism and higher brain atrophy. Participants taking the anticholinergic drugs also tested worst on memory tests. (6)

University of Washington scientists also found the chronic use of certain anticholinergic sleep aids and hay fever meds increased a person’s risk of dementia. The study only found the link for people taking these drugs for three or more years. (7)

Find out if your drugs possess anticholinergic properties. Aside from older allergy drugs and some sleep medications, certain antidepressants, COPD and asthma medications, along with drugs for overactive bladder issues, could . If they do, find if safer options are available, or work with your health care provider to possibly work more natural treatments into your healing plan.

For instance, learning to use essential oils for allergies could ease your symptoms. A 2010 study published in the Journal of Ethnopharmacology suggests peppermint oil acts as a relaxant and exhibits antispasmodic activity, inhibiting contractions that causes you to cough. (8) (Peppermint oil isn’t a good choice for children under 30 months because it can impact the heart, lungs and circulation in dangerous ways.) (9)

3. Sleep in This Brain-Friendly Position

Sleep positions matter. Most people — and wild animals — sleep on their sides. Now, we may better understand the brain-friendly reason this is the case. In 2015, researchers found that sleeping on your side could improve one of the brain’s waste-clearing processes, lowering the risk for neurological diseases like Alzheimer’s and Parkinson’s.

The link between certain types of dementia and sleep are well-established, but a recent study took a closer look at how the way you sleep impacts drainage of harmful substances in the brain. The Journal of Neuroscience study found that the brain’s glymphatic pathway, a complex system that clears wastes and other harmful chemicals from the brain, worked most optimally when people slept on their sides, as opposed to belly or back sleepers. Similar to the how the body’s lymphatic system clears waste from organs, the glymphatic pathway is responsible for filtering cerebrospinal fluid through the brain and exchanging it with interstitial fluid to clear waste like amyloid β (amyloid) and tau proteins, chemicals that negatively affect brain processes if they build up. (10, 11)

4. Avoid Brain-Damaging Pesticides

It’s increasingly clear that dementia isn’t solely a genetic issue and that environmental triggers are often present. Such is the case with DDT, the insecticide once thought “safe” but later banned in the 1970s. Research led by the National Institute of Environmental Health Sciences shows that people with higher levels of DDT in their blood are much more likely to be diagnosed with Alzheimer’s disease. People with Alzheimer’s had, on average, 3.8 times higher levels of a DDE, a DDT breakdown product, in their blood compared to people who did not have Alzheimer’s disease. (12)

DDT is considered a legacy polluter because, although banned, it persists in the environment for decades. Luckily, levels of DDT and its breakdown products in humans are slowly dropping, although today you’re mostly likely to be exposed through food sources higher in the food chain. Animal and fatty foods contain the highest levels of DDT and breakdown products because they’re stored in fat and increase in concentration as they move up the food chain. (13) Also avoid eating nonorganic produce imported from countries that still use DDT and abide by fish advisories if you fish for food. (14, 15)

As for chemicals currently in use? We don’t necessarily know the long-term impact they’re having on our brains. Emerging research suggests many approved pesticides are having brain-damaging effects. For instance, a 2015 study found people who ingested food treated with acetamiprid, a neonicotinoid insecticide, complained of symptoms like memory loss, finger tremors and headache, among other things. Certain neonicotinoid insecticides are also blamed for the unprecedented die-off of bees and bats. (16) To avoid the 12 most pesticide-laced foods, always buy organic versions of the produce items on the dirty dozen list.

5. Live a Life of Purpose

Researchers from Rush University Medical Center uncovered an interesting connection between a person’s sense of purpose and dementia risk. Study participants who reported the highest scores on the life purpose test were 2.4 times less likely to develop Alzheimer’s compared to people with the lowest scores. Living a life full of purpose, as defined by this study, involved things like having a sense of direction and purpose in life and feeling good when thinking about past accomplishments and hope for things to accomplish in the future. (17)

This means finding something that makes you happy (volunteering about something you’re passionate about or learning how to play an instrument are great examples) and sticking with it can do wonders for your brain. As an interesting side note, correcting forward head posture is scientifically proven to make you happier, so consider fixing faulty posture while you’re at it, too.

6. Beware of Low Vitamin D Levels

In 2015, U.K. researchers published a study in Neurology suggesting that people severely vitamin D deficient (less than 10 ng/mL) face a 122 percent increased risk of dementia. Those who were just “deficient” (less than 20 ng/mL) experienced a 51 percent higher risk of all-cause dementia. (Note, some vitamin D test results come in nmol/L form, so a conversion to ng/mL may be necessary.) (18)

To figure out your baseline vitamin D levels, ask your doctor for a 5-hydroxyvitamin D or 25(OH)D blood test. Be sure to get the actual test result number, too. Your test may come back as “normal” if it’s above 30 ng/mL, but the truth is many functional medicine doctors and researchers believe minimum levels of 60 or even 80 ng/mL are needed to prevent many health problems. Once you know your levels, you can increase vitamin D, if needed, by getting sensible sun exposure and working vitamin D-rich foods into your diet. If you need to supplement, make sure it’s with the vitamin D3 form, which is more readily available to your body than D2.

7. Be a Stickler for Good Oral Health

Taking care of your teeth and gums also helps protect your brain. A large study investigating the dental habits of about 5,500 older people over an 18-year period found a strong link between people with poor oral hygiene and the development of Alzheimer’s disease. Those who reported brushing their teeth less than once a day were up to 65 percent more likely to develop dementia compared to people who brushed twice a day. (19) Gum disease bacteria may find its way to the brain, setting off an inflammatory process that causes brain damage, the study author noted. (20)

In addition to brushing your teeth, Ayurvedic practice of oil pulling with coconut oil can also improve oral health. And believe it or not, you can actually reverse cavities naturally using diet.

8. Walk 3 Times a Week

A 2017 study analyzed vascular cognitive impairment, the second most common form of dementia worldwide, and how exercise affects patients. Generally, in brain-scan studies, people with vascular cognitive impairment show increased neural activity in the parts of their brains that are involved with memory, decision-making and attention. This means their brains had to work harder than healthier brains.

To see if exercising could help the brain work less, researchers recruited 38 older people who had been diagnosed with a mild, early form of vascular cognitive impairment. None exercised at the time. Researchers measure participants’ brain activity and then began the exercise regimen: three supervised one-hour sessions a week. Supervisors instructed participants to move briskly enough to raise their heart rates to about 65 percent of their maximum capacity.

By the end of the study, walkers generally had lower blood pressures than the control group. Plus, their brains were working differently. The walkers’ brains showed less activity in portions of the brain required for attention and rapid decision-making. (21)

A 2018 study further confirmed this by examining if cardiovascular fitness in middle-aged women decreased dementia risk. The study examined Swedish women aged 38 to 60 and revealed that women who participated in high fitness delayed dementia by at least five years compared to those that participated in medium fitness. The findings concluded that overall participation in cardiovascular health can assist with preventing dementia. (22)

From these studies, we can conclude that walking and overall cardiovascular-focused exercises improved brain function and thinking skills, and while there are many more questions to be answered about the connection between exercise and dementia, taking a walk around the block seems like a viable first step to a healthy brain.

Risk Factors and Root Causes

As scientists continue to study this family of diseases, it’s clear that certain factors impact a person’s risk of dementia. Some of these things cannot be avoided, like getting older. However, the great news is that many potential causes of dementia can be avoided.

Here are the most well-known risk factors of dementia: (23, 24)

• Age. The older you are, the greater the risk of developing a form of dementia.
• Alcohol. Drinking moderate mounts of alcohol could protect your from dementia, but excessive drinking over a long period of time actually increases your risk. (It’s best to avoid too much alcohol for a number of reasons. Alcohol and breast cancer risk are also closely linked, for instance.)
• Atherosclerosis. When fats and cholesterol accumulate in your arteries and inflammation thickens your blood vessel walls, your brain isn’t able to receive the blood it needs.
• High “bad” LDL cholesterol levels
• Type 2 diabetes
• Down syndrome
• Genetics
• Hypertension
• Depression
• Smoking
• Less early education
• Obesity
• Hearing loss
• Physical inactivity
• Social isolation

Dementia doesn’t happen overnight and is characterized by gradual changes and damage in the brain. Here are different types of dementia and root causes: (25)

Vascular Dementia

Whether it comes on suddenly with a stroke or more slowly over time with atherosclerosis, vascular dementia occurs when the brain is not getting enough blood. This causes brain cell death that leads to brain damage.

Alzheimer’s

The most common type of dementia, Alzheimer’s affects the cerebral cortex and is characterized by “plagues” and “tangles” that result in the loss of brain cells and ensuing brain shrinkage.

Neurotransmitter chemicals lose their ability to healthily relay messages between brain cells in this form of dementia.

Dementia with Lewy Bodies

An autopsy found that the brain of late actor Robin Williams was afflicted with this type of dementia. This condition is characterized by small, circular lumps of protein that develop inside of brain cells. There’s still much we don’t know about this disease, but it’s possible it impacts the chemical messengers dopamine and acetylcholine.

Frontotemporal Dementia

This type of dementia is characterized by damage and shrinking in the temporal and frontal lobes. It’s a more common type of dementia in people younger than 65 years old; about 20 percent of cases have an inherited genetic mutation from their parents.

Much Rarer Causes of Dementia

The following triggers of dementia or dementia-like symptoms are considered treatable, or at the very least, they don’t progress like traditional forms of dementia:

• depression
• brain tumors
• head injury
• vitamin B deficiency
• infections like encephalitis or HIV
• thyroid hormone deficiency

Symptoms

Dementia is an umbrella term for a group of cognitive disorders typically characterized by:

• Memory impairment
• Difficulty with language
• Problems with object recognition
• Motor activity difficulties
• Problems planning and organizing

Alzheimer’s disease is the most common type of dementia, accounting for 60 percent to 80 percent of dementia cases.

Dementia is a general term for loss of memory and other mental abilities severe enough to interfere with daily life. It’s caused by physical changes in the brain. Around the world, more than 44 million have Alzheimer’s or related dementia. (26)

Economic Impact of Dementia

Dementia is not only a public health crisis, but an economic one, too. Today, Alzheimer’s alone costs the U.S. economy $226 billion. If nothing is done to slow down the disease, Alzheimer’s could pose a real threat to the economy, potentially bankrupting Medicare. If the number of people living with Alzheimer’s hits 16 million by 2050 as predicted, it could cost the U.S. economy $1.1 trillion, economists say. (27)

Final Thoughts

It’s emotionally taxing to watch a loved one decline as dementia sets in and progresses, but there is increasing hope and evidence that a comprehensive, personalized approach can work to slow or even reverse the disease.

We also know that while some causes of dementia are genetic, lifestyle factors play a large role, too. That’s great news because it gives you more control to take action and prevent symptoms by:

• following a more Mediterranean diet
• exercising regularly, at least 150 minutes a week
• filtering excess copper from your water
• finding a purpose in life
• practicing good oral hygiene
• avoiding unnecessary drugs linked to dementia
• sleeping on your side
• eating lots or organic produce
• maintaining healthy vitamin D levels
• addressing education, midlife hypertension, obesity, hearing loss, depression, diabetes, physical inactivity, smoking and social isolation

Read Next: 15 Brain Foods to Boost Focus & Memory 

The post 8 Surprising Ways to Lower Your Dementia Risk appeared first on Dr. Axe.

Parkinson’s disease is a chronic, cognitive condition that’s claiming more and more people every year. Experts now estimate that in the world’s most populated nations, rates of Parkinson’s disease will climb to almost 40 million sufferers by the year 2030. (1) As the world’s population of older adults increases, and people on average live longer than ever before, the number of Parkinson’s patients dealing with Parkinson’s symptoms who are both young and old is expected to reach an all-time high.

Some researchers predict that the U.S. alone will spend around $14 billion annually to help treat Parkinson’s patients by the year 2040! And over the course of a lifetime, preventing and stopping disease progression in just one Parkinson’s patient is believed to save the health care system more than $440,000.

Luckily, a 2016 study by a team of researchers at the University of Saskatchewan found a possible way to stop the progression of Parkinson’s. Researchers created caffeine-based chemical compounds, also containing nicotine, metformin and aminoindan, that prevented the misfolding of alpha-synuclein, a protein necessary for dopamine regulation. (2)

In Parkinson’s patients, alpha-synuclein misfolds, resulting in the depletion of dopamine, in turn leading to the progression of Parkinson’s. By discovering these caffeine-based chemical compounds, researchers are one step closer to finding treatment that gets to the root of the problem, bringing hope to patients suffering from the once inevitable downward spiral of Parkinson’s.

With alarming news that Parkinson’s rates have more than doubled in recent decades, now more than ever people are relying on a combination of treatments to control Parkinson’s symptoms. Below you’ll learn about natural remedies for Parkinson’s symptoms, including dietary interventions and mind-body therapies.

What Is Parkinson’s Disease?

Parkinson’s disease is a complex neurodegenerative brain disorder (also called a cognitive disorder) that causes changes in moods and motor functions. Parkinson’s mostly affects older adults, especially those between the ages of 55—65, the age group most at risk for first experiencing Parkinson’s symptoms. (3) More than 1 million people in the U.S. alone have now been diagnosed with Parkinson’s. Usually the disease progresses slowly as someone gets older and lasts until the end of his or her lifetime.

Parkinson’s disease is chronic in nature (meaning it persists over a long period of time) and progressive (Parkinson’s symptoms normally get worse over time with age). Because Parkinson’s is a very complex disease, each patient can experience varying levels of different symptoms. Unfortunately due to the unpredictability of Parkinson’s symptoms, it makes the disease hard to diagnose and treat in many cases. Each patient needs to be evaluated on a case-by-case basis, and often a lot of trial and error is involved in alleviating Parkinson’s symptoms.

Although the causes of Parkinson’s are still being researched and have not been fully determined, according to John Hopkins University, a loss of the neurotransmitter dopamine is the primary cause. When 50 percent to 70 percent of dopamine in the brain is depleted, the symptoms of Parkinson’s disease begin to develop. (4)

Symptoms

The most common symptoms of Parkinson’s disease include: (5)

• Trembling: This is one of many changes in movement (motor) functions and usually affects the arms, jaw, legs and face. Movements can become awkward, broken and almost like the patient is shuffling (walking with a series of quick, small steps).
• Rigidity: Most patients experience stiffness of the body’s core (trunk area) as well as in their arms and legs.
• Bradykinesia: This is the term for slowness of movements, causing the sufferer to seem unable to control or speed up movements. Some patients pause or freeze when moving without being able to start again.
• Postural instability: Loss of strength and balance, along with problems moving or coordinating, are very common in those with Parkinson’s.

The tremors and shaking are the most noticeable Parkinson’s symptoms and impact the majority of Parkinson’s sufferers. There are other, less common symptoms of Parkinson’s too, which have more variability and affect things like mood, behavior, speech and digestion.

Other symptoms of Parkinson’s disease include:

• Mood changes, such as depression and fatigue
• Trouble moving normally and completing work-related or everyday tasks (due to stiffness, especially of the limbs)
• Urinary problems
• Trouble speaking normally
• Low blood pressure
• Digestive issues, including constipation
• Trouble sleeping, including difficulty turning in bed
• Skin problems
• Drooling
• Increased sweating
• Muscle spasms and cramps
• Voice changes
• Erectile dysfunction

Each of these symptoms might show up in different Parkinson’s sufferers at different times. The degree to which a Parkinson’s sufferer has each symptom can vary greatly, especially in the early stages of the disease. Usually symptoms are barely noticeable for several years, but as the disease progresses so do the symptoms. With progression of the disease the person may struggle to walk, talk or complete simple daily tasks, which at some point means the disease can no longer be denied or pushed off.

Accepting a Parkinson’s diagnoses can be very difficult for both patients and their families, so procrastination regarding getting a diagnoses and treatment is sometimes an hurdle to overcome with patients.

Causes and Risk Factors

The causes of Parkinson’s disease are multifactorial and still not entirely agreed upon. Researchers now know that both genetic factors and certain environmental/lifestyle habits contribute to Parkinson’s development. While the exact combination of factors causing Parkinson’s disease have yet to be proved definitively, a few theories show strong validity.

Factors that contribute to Parkinson’s disease include:

• Genetics: Recently there’s been some major advances in the field of cognitive disorders, including identifying several genes that put someone at a great risk for disorders like Parkinson’s, as well as locating regions of the brain involved in age-related cognitive decline.
• Brain cell deterioration and inflammation: The latest research suggests that deterioration of an area of the brain called the “substantia nigra” plays a role in cognitive disorders, including Parkinson’s. The substantia nigra normally produces brain cells that are responsible for neurotransmitter production, including making the chemical dopamine, which is crucial for learning, muscle control, memory and behavior regulation.
• Toxicity and exposure to chemicals
• Poor diet and unhealthy lifestyle
• Hormonal imbalances and other medical conditions

Research shows that risk factors for Parkinson’s disease can include: (6)

• Being a man and older age. Men experience Parkinson’s more often than women and also tend to develop symptoms a bit earlier.
• Having a family history or genetic mutation linked to Parkinson’s.
• High exposure to pesticide chemicals and some of the worst ingredients is a significant risk factor for Parkinson’s. One of the most recent studies shows a link between pesticides and insecticides as a cause of Parkinson’s disease, including two types that are very common and widespread. Some research shows those exposed to these pesticides have a 2.5 times greater chance of developing Parkinson’s disease. These two common pesticides linked to Parkinson’s? They’re called rotenone and paraquat. Although neither chemical is approved for home or garden use, both frequently turn up in the bodies of thousands of Americans everywhere. These chemicals have been tied to compromised function of cell mitochondria, which are responsible for energy production, and increased production of certain oxygen derivatives that may harm other cellular structures.
• People living in rural areas, where farming is common, are at a higher risk for Parkinson’s. Those who drink well water also have a higher chance, which is believed to be the case due to chemical runoff.
• Anyone with another neurological disorder in the family of Parkinsonism diseases is also at risk. This means that another primary neurological disorder might cause symptoms of Parkinson’s disease as a secondary factor. These diseases can include Parkinson’s dementia, brain tumors, repeated head trauma, drug-induced Parkinsonism, Postencephalitic Parkinsonism, or striatonigral degeneration.
• Some research has shown that neurological problems, including supranuclear palsy, Wilson disease, Huntington’s disease, Hallervorden-Spatz syndrome and Alzheimer’s disease can also cause Parkinson’s symptoms.
• A single concussion can increase the risk of Parkinson’s disease, according to a 2018 study. The human study assessed 325,870 military veterans, which they identified 1,462 as having Parkinson’s. Among that number, those who had concussions of any level showed a strong correlation to developing Parkinson’s. In fact, 56 percent of those with Parkinson’s were shown to have a mild concussion at some point. (7, 8)

Conventional Treatment

How is someone diagnosed with Parkinson’s? Although the disease can be difficult to diagnose, particularly in its earliest stages, it’s usually done through a medical history evaluation, neurological testing, and in some cases brain scans or laboratory tests.

Once diagnosed, conventional medications and therapies for treating Parkinson’s typically focus on regulating neurotransmitter functions (such as replacing low dopamine) and lowering motor symptoms associated with the disease. However, due to exciting new discoveries in recent years, doctors are now able to help correct biochemical brain pathways involved in Parkinson’s disease and treat symptoms using cutting-edge, often natural therapies. According to Dr. Michael Okun, author of “10 Breakthrough Therapies For Parkinson’s Disease,” approaches for Parkinson’s treatments can be classified into three general categories: (9)

• Symptomatic treatments: These include pharmaceuticals, such as levodopa, with carbidopa, which increase the production of dopamine in the brain. Less common drugs include bromocriptine, pramipexole and ropinirole.
• Neuroprotective treatments: These might include surgeries such as deep brain stimulation or tissue removal.
• Cure-based strategies: These are still being investigated and are the future of Parkinson’s treatments.

One of the most popular compounds that has been used to manage Parkinson’s symptoms is called inosine, which is capable of raising uric acid levels in the blood and cerebral fluids that seem to reduce Parkinson’s risk. (10) However, this drug also often comes with side effects, including kidney damage and gout attacks, which has led researchers to explore other safer options. It requires costly, careful monitoring and also doesn’t seem to work as well in patients who already have Parkinson’s, since most of its benefits are related to prevention but not symptom improvement.

Another myth is that Parkinson’s disease was cured after the introduction of levodopa (L-dopa) in the 1960s. This is false because more than 60,000 Americans are still diagnosed with Parkinson’s every single year. L-dopa is still used to treat Parkinson’s and to lower some symptoms but doesn’t work for every patient and also causes considerable side effects. (11)

Drugs are no longer the only way to help stabilize Parkinson’s patients’ moods and improve motor control. As you’ll learn, preventative and mind-body therapies, such as supplements, biofeedback therapy, eating an anti-inflammatory diet and early intervention in people who are genetically susceptible to Parkinson’s are all proving to be important in restoring mental health and enhancing quality of life in patients.

Natural Treatments

1. Healthy Diet

Many Parkinson’s patients, including the famous advocate Michael J. Fox, report that a healthy diet can help reduce symptoms. (12) Some tips for managing Parkinson’s symptoms with a healthy diet include:

• Eat more raw foods, especially organic vegetables and fruits
• Avoid pesticides
• Avoid processed foods with synthetic ingredients
• Get more fiber
• Decrease intake of added sugar, trans fat and refined fat
• Consume omega-3 foods: Studies have shown that omega-3s, found in foods like wild-caught fish or nuts, are helpful in treating Parkinson’s symptoms. This is an example of the potential side effects of a long-term diet low in essential nutrients, such as omega-3s, but high in pro-inflammatory omega-6s. Eating a brain-protective diet means properly balancing intake of omega-3s and omega-6s, similarly to how our ancestors did.

2. Supplements

Certain supplements might be able to help lower Parkinson’s symptoms, including:

• Vitamins C, E and D
• Coenzyme 10
• Omega-3 fatty acids
• Antioxidant supplements
• Essential oils
• Supplements that increase fiber intake to reduce constipation

3. Reducing Toxicity and Chemical Exposure

Environmental causes are now being tied to Parkinson’s development. Research shows that rural living, exposure to well water, and exposure to agricultural pesticides and herbicides are related to Parkinson’s disease — therefore eating mostly or all organic foods is very beneficial and protective. Chelation therapy can also be helpful for lowering metal heavy accumulation and presence of other toxins.

4. Exercise and Stress Reduction

Getting regular exercise and keeping stress levels low can help decrease inflammation levels and prevent brain cell deterioration. Although it can be hard to exercise when symptoms start emerging, staying active is very important for prevention and also helps control symptoms like depression, rigidity and stiffness.

5. Behavioral, Physical, Speech or Occupational Therapies

These mind-body techniques and treatments are used to lower symptoms like speech problems, loss of balance, poor posture, trouble sleeping, difficulty eating, anxiety and depression.

 Statistics and Facts

• Parkinson’s can develop in younger people but usually emerges in those in their 50s or 60s. The biggest risk factor for developing Parkinson’s is advancing age, with the average age of onset being 60 years.
• Only an estimated 4 percent of people with Parkinson’s are diagnosed before the age of 50. (13)
• 50 percent more men are affected with Parkinson’s than women, according to the National Institute of Neurological Disorders and Stroke.
• Due to genetic mutations, those with a parent or sibling who are affected with Parkinson’s might have double the chance of developing the disease themselves, although a combination of environmental and genetic factors is what ultimately leads to the disease developing.
• Overall it’s estimated that those with a relative who has Parkinson’s have between a 15 percent and 25 percent chance of developing the disease. (14)
• Medication costs for someone living with Parkinson’s average about $2,500 a year, and therapeutic surgery can cost up to $100,000.
• 40 percent of people with Parkinson’s experience some level of depression.
• The limbs and trunk are the areas of the body most affected by Parkinson’s. However, the tongue, hands, jaw and feet can also suffer.
• Symptoms of Parkinson’s can progress over a period longer than 20 years.

Parkinson’s vs. ALS vs. Multiple Sclerosis (MS) vs. Dementia

• More people suffer from Parkinson’s disease than similar disorders, such as multiple sclerosis, muscular dystrophy, and amyotrophic lateral sclerosis (ALS) combined. Researchers now believe that all neurodegenerative diseases, including Alzheimer’s, ALS and Parkinson’s, share some important features in common.
• Parkinson’s, dementia, MS and ALS all have in common causes/factors, including neurons highly sensitive to stress, exposure to environmental toxins, reduced protein recycling, neuro-inflammation and overactive immune systems that contribute to worsening neuro-degeneration.
• Symptoms of these neurodegenerative disease can be similar because they stem from damage to nerve cells (motor neurons) and loss of control over a person’s muscles. They also often affect patients’ moods. As motor neurons deteriorate, the brain loses the ability to start and control voluntary muscle movement, neurotransmitter levels are altered, and everyday functions like walking or speaking becoming difficult.
• One type of Parkinson’s that’s most similar to dementia or Alzheimer’s is called Parkinson’s disease dementia. This causes a gradual decline in thinking and reasoning, changes in memory, and reduced concentration, judgment and interpretation of visual information. (16)
• Something that makes Parkinson’s different than multiple sclerosis is that MS is an autoimmune disease that affects the central nervous system, especially the brain, spinal cord and optic (eye) nerves. Symptoms that are similar in both diseases include loss of motor function, depression, trembling and trouble moving. (17)

Precautions

If you start to notice gradual changes in your movement control and moods, it might be wise to speak with a doctor about your symptoms. The first signs to look for include tremors and shakiness, which are the most recognizable sign of Parkinson’s disease. This can be slight at first, such as twitching or shaking of your hands or feet, but if you notice symptoms worsening over time, seek some help and advice.

The National Parkinson’s Foundation offers resources for spotting the disease in its earliest stages and recommends considering testing if you experience such changes as loss of smell, sight, grip, stability, or ability to go to the bathroom and walk normally. (18)

Final Thoughts

• Parkinson’s disease is a chronic, degenerative neurological disorder that affects people over age 60 most often.
• Symptoms of Parkinson’s include trembling, loss of balance, slowed movements, mood changes, poor posture and lack of motor control.
• Causes of Parkinson’s include genetic factors, high levels of inflammation, brain cell deterioration, low dopamine levels and high pesticide/toxin exposure.
• Natural treatments include a healthy diet, supplements, physical and occupational therapy, exercise and movement, and managing stress.

Read Next: Lewy Body Dementia: The Cognitive Disorder You May Not Know About

The post Parkinson’s Symptoms, Causes & Risk Factors You Need to Know appeared first on Dr. Axe.

With Parkinson’s, the area of the brain that controls muscular movements receives less dopamine than usual. Dopamine is an important chemical necessary for not only coordinating proper body movements, but also things like learning, increasing motivation and regulating moods.  This is one reason why depression and other mood changes often affect those with Parkinson’s.

What causes Parkinson’s, and is it curable? There is no specific known cause, but some aggravating factors include exposure to certain chemicals and toxic water, plus inflammation of the brain. While there is no cure for Parkinson’s (the condition is both chronic and progressive), there are medications available to boost dopamine in the brain and help manage symptoms.

A 2016 study by researchers at the University of Saskatchewan also found a possible way to stop the progression of Parkinson’s. Researchers created caffeine-based chemical compounds — which also contained nicotine, metformin and aminoindan — that prevented the misfolding of alpha-synuclein, a protein necessary for dopamine regulation. (2)

When it comes to the effectiveness of medications and traditional drugs, often over time Parkinson’s symptoms will stop responding. This is why it’s very important to take extra measures to slow down the progression of symptoms, ideally in the early stages of the disease. Below you’ll learn about natural ways to help do this, including Parkinson’s remedies like eating an anti-inflammatory diet and exercising — both of which can effectively improve this difficult condition.

What Is Parkinson’s Disease?

Parkinson’s disease is a chronic, degenerative neurological disorder that affects older people most often, and men more often than women. (3) It’s believed to be caused by a combination of both genetic and environmental factors.

Characteristics of Parkinson’s include tremors, muscle stiffness, poor balance and difficulty walking. Although symptoms vary from person to person, with time simple tasks — like getting dressed in the morning or going to work — can often become a chore.

Because Parkinson’s disease is a chronic condition, symptoms usually persist over a long period of time and also progress with age. Each Parkinson’s patient is different, so it’s common to experience varying levels of different symptoms. For this reason, some patients respond better to certain natural treatments than others.

Symptoms and Warning Signs

Symptoms of Parkinson’s fall into two major categories: those related to motor functions, and those related to changes in someone’s mood. The four most common signs and symptoms of Parkinson’s disease include: (4)

• Trembling: This usually presents itself in the arms, jaw, legs and face.
• Rigidity: Most patients experience stiffness of the body’s core (trunk area) as well as their arms and legs.
• Bradykinesia: This is the term for slowness of movement. Some patients pause or freeze when moving without being able to start again, and others begin to shuffle when trying to walk.
• Postural instability (poor posture): This results in loss of strength, loss of balance and problems with moving muscles or coordinating body parts.

Other symptoms that can also occur, which often impact someone’s moods and other behaviors, include:

• Depression and fatigue
• Urinary problems
• Trouble speaking or eating normally
• Digestive issues, including constipation
• Trouble sleeping
• Skin problems
• Voice changes
• Sexual dysfunction

Risk Factors and Causes

There isn’t one single cause of Parkinson’s that has been proven at this time. Researchers believe a loss of the neurotransmitter dopamine, neurological damage, inflammation and brain cell deterioration are among the primary factors that trigger Parkinson’s development. But why exactly patients develop these problems is a complex issue that remains up for debate.

What is known is that certain risk factors can make someone more susceptible to developing Parkinson’s disease, which can include: (5)

• Being a man, especially during older age. Research suggests that men in their 50s and 60s are most likely to develop Parkinson’s.
• Genetic susceptibility: Studies have now identified several gene mutations that can put someone at a greater risk. Parkinson’s has also been found to run in families, and having a sibling or parent increases someone’s risk.
• Damage to the area of the brain called the “substantia nigra,” which produces brain cells that are responsible for making dopamine.
• Toxicity and exposure to chemicals, including pesticides present on produce from non-organic farming. Living in a rural area and drinking well-water that might contain chemicals is another environmental risk factor.
• Poor diet, nutrient deficiencies, food allergies and an unhealthy lifestyle.
• Hormonal imbalances and other medical conditions that affect cognitive health and increase inflammation.

Conventional Treatment

Although they are not the only option, pharmaceutical drugs can be used to help stabilize a Parkinson’s patient’s moods and improve motor control. Parkinson’s treatments can be classified into three general categories: (6)

• Symptomatic treatments: these include pharmaceuticals such as levodopa (L-dopa), Inosine and Carbidopa, which increase the production of dopamine in the brain. Less common drugs that are also sometimes used to control symptoms include bromocriptine, pramipexole and ropinirole.
• Neuro-protective treatments: These can include surgeries such as Deep Brain Stimulation (DBS) or tissue removal.

• Cure-based strategies: These are still being investigated and are the future of Parkinson’s treatments. The latest research shows that natural treatments for Parkinson’s, described below, can greatly help lower someone’s risk and also improve quality of life in Parkinson’s patients.

Specifically with DBS, a clinical trial published in 2018 has shown that behavioral outcomes are better in young patients who are treated using traditional deep brain stimulation with medication than with medication alone. Of the 251 participants, 124 were assigned to receive medical therapy plus bilateral subthalamic stimulation. At the two-year follow-up period, the medicine dosage decreased by 39 percent. Additionally, neuropsychiatric fluctuations (or mood disturbances) decreased with this group. Of the 124 participants who only received medical therapy, medicine dosage increased by 21 percent and mood disturbances did not alter. (7)

While we’re still discussing DBS, a 2017 clinical study highlighted that adaptive deep brain stimulation could potentially be more efficient, impactful and specific versus traditional deep brain stimulation. The study states, “adaptive deep brain stimulation uses feedback about the state of neural circuits to control stimulation rather than delivering fixed stimulation all the time, as currently performed.” Both adaptive and traditional DBS suppressed activity in the subthalamic nucleus in the brain, adaptive DBS achieves a greater suppression due to its shorter burst duration. (8)

Natural Treatments

Best Foods for Parkinson’s

It’s important for Parkinson’s patients to eat a whole foods, nutrient-dense diet that includes plenty of fresh organic fruit, vegetables and high-quality meats. Removing processed foods and those that contain preservatives, synthetic ingredients and other chemicals is also very beneficial.

To improve this condition,  start with a healthy Parkinson’s disease diet that includes the following foods:

• Raw foods: Raw fruits and vegetables provide antioxidants to help reduce free radical damage and lower inflammation.
• High fiber foods: Constipation is common among Parkinson’s patients, so be sure to eat plenty of fiber and also stay adequately hydrated to help improve bowel functions.
• Healthy Fats: Consuming healthy fats can support neurological health and help prevent worsening moods. Add in foods like wild-caught fish, avocado, coconut, pastured butter, and sprouted nuts or seeds like walnuts and flax.
• Cold-pressed oils: Olive oil used as salad dressing can provide essential vitamin E, which acts as an antioxidant. Coconut oil and palm oil are also beneficial oils to include in your diet since they have anti-inflammatory effects.
• Omega-3 foods: Increasing omega-3 intake can help elevate dopamine levels and reduce inflammation. Focus on consuming wild seafood several times weekly, as well as including nuts and seeds in your diet.
• Fresh vegetable juices: These help provide essential vitamins and mineral. Fresh juice is also hydrating and can help with constipation.
• Having protein at dinner only: Keeping protein levels moderate throughout the day has been shown to help reduce the symptoms of Parkinson’s. (9)
• Green Tea: Green tea contains polyphenol antioxidants that help fight free radicals. It also contains theanine, which elevates dopamine levels in the brain. Try drinking three cups a day to reap the most benefits.
• Many people also benefit from eliminating grains completely.
• For more details on increasing intake of nutrient-dense foods, check out the Healing Foods Diet Plan.

Foods to Avoid

• Too much protein: Reducing protein intake can improve the symptoms of Parkinson’s.
• Processed foods: Toxins and additives found in these foods can make Parkinson’s worse. Removing these from a young age is also a preventative step that lowers risk for other age-related illnesses too.
• Artificial sweeteners & added sugar: These are considered toxic and can make Parkinson’s symptoms worse.
• Alcohol: Can disrupt neurologic functioning and contribute to mood changes or complications.
• Any potential food allergens: Food allergies may exacerbate Parkinson’s symptoms by worsening gut health and inflammation. Start by limiting the common allergens that include gluten, dairy, shellfish and peanuts.

Supplements and Essential Oils

• Coenzyme Q10  (1,200 milligrams daily): A powerful antioxidant that can help slow the progression of Parkinson’s disease. Studies have shown that very low levels of coenzyme Q10 in the brain and blood of Parkinson’s patients. Mitochondria are responsible for the production of energy for our cells, but during production, a by-product of spare electrons is created. When these electrons escape the cell, they are known as free radicals that are responsible for oxidative damage to the brain and linked to cognitive problems. To combat the damage, every cell of the body contains a powerful antioxidant called coenzyme Q10, but people with high levels of oxidative damage can afford to consume even more.
• Vitamin C (750 milligrams, 4x daily): Can be used as an antioxidant to prevent free radical damage. Also supports strong immune function.
• Vitamin E (400 IU daily): An important antioxidant that supports the brain.
• Green vegetables powder supplement: Make sure the formula includes spirulina, chlorella or wheatgrass to provide critical minerals and help with detoxification.
• Omega-3 fish oil (1,000 milligrams daily): Helps reduce inflammation and supports neurological health.
• Vitamin D: To maintain bone health, make sure your diet includes plenty of calcium and vitamin D. People who are over the age of 50 should consume 1,500 milligrams of calcium daily along with at least 800 IU of vitamin D (from the sun, foods and supplements).
• Essential oils for Parkinson’s: Using essential oils may effectively reduce and calm some of the symptoms associated with Parkinson’s disease such as depression, sleep trouble, skin inflammation and digestive issues. Helichrysum and frankincense oil have been shown to reduce inflammation of the brain, and vetiver oil has been found to reduce tremors. Rub 2 drops frankincense, helichrysum and vetiver oil on the temples and neck two times daily or put 2 drops of frankincense on the roof of the mouth.

Exercises and Other Movement Remedies

Washington University School of Medicine reports that exercise is the forefront of Parkinson’s treatment. (11) While people with Parkinson’s are not always able to exercise the way they once did before the disease, studies have actually found that most can retain the ability to participate in many forms of exercise just as well as age-matched subjects without the disease. In those who might be at risk for Parkinson’s but have not yet developed symptoms, research suggests that “midlife exercise significantly reduces the later risk of both dementia and other mild cognitive impairments.” (12)

Numerous studies now show that exercise seems to have many anti-inflammatory, antidepressant and neuroprotective mechanisms that improve cognitive health. Animal studies have revealed many exercise-related protective effects including reductions in dopaminergic neurotoxins, improved brain neurotrophic factors and improved neuroplasticity.

1. Move With Caution

Parkinson’s can throw off someone’s sense of balance and make it difficult to walk with a normal gait. Here are tips that can make movement safer and a bit easier:

• Try not to move too quickly, and consider using a supportive cane or device when needed.
• When you’re walking, try to make sure your heel hits the floor first. Work on rolling through your feet as you move forward.
• If you find yourself shuffling, stop and adjust your posture.
• Look straight ahead as you walk, not down at the ground. When turning around, resist the tendency to pivot at your feet. Instead, make a U-turn.
• Try to avoid leaning or reaching and keep your center of gravity over your feet.

2. Stretch to Prevent Stiff Muscles

Gentle exercise and stretching make everyday tasks easier. They can also help reduce stiffness, soreness and pain. Here’s a simple four-step sequence you can do daily to keep loose and prevent muscle spasms or pain:

1. Stand eight inches away from a wall and reach your arms upward. Place your hands on the wall for balance and stretch out your arms and back.
2. Next, turn around and place your back against the wall for balance. Gently march in place, lifting your knees as high as possible.
3. Sitting in a chair, reach your arms behind the chair, bringing your shoulders back as far as possible. Lift your head toward the ceiling as you stretch.
4. From the chair, stomp your feet up and down while pumping your arms back and forth at your sides.

3. Practice Mind-Body Exercises Like Tai Chi

Tai chi is the Chinese martial art of slow, rhythmic movement. Research conducted by the Department of Rehabilitation Medicine at West China Hospital shows that in Parkinson’s patients, tai chi is great for maintaining strength and balance, reducing risk for falls, and can also helps alleviate anxiety or depression. (13)

Long recommended as a way for seniors to stay active and fit, research is now suggesting it can help manage Parkinson’s symptoms by improving range of motion, balance and focus. An hour of tai chi twice a week is recommended for helping with stability, coordination and tasks like walking.

4. Participate in Water Aerobics

Trouble balancing, muscle loss, strength decline and stiffness can make traditional exercises difficult. Water aerobics can have the same benefits as other types of conventional exercise without the risk of falling.

A study published in the Journal of Physical Therapy Science showed that older adults who participated in water sports had significant increases in leg strength, better recovery of balance after falls, significant improvements in gait patterns and lowered risk of future injuries from falling. (14) Be sure to use the shallow end of the pool to avoid accidents, and try having a buddy come along for extra motivation and support. Joining a group class might be beneficial for emotional support and additional motivation.

Try Acupuncture

According to the Neurodegenerative Disease Research Group at King’s College in London, recent research has shown acupuncture can relieve Parkinson’s symptoms by generating a neural response in areas of the brain that are particularly affected by inflammation, such as the putamen and the thalamus.

Acupuncture has been used for centuries to help reduce pain, anxiety, insomnia and stiffness. Now it’s suggested that it can even help slow cell death and attenuate oxidative stress that causes damage to dopaminergic neurons in the substantia nigra. (15)

Precautions

The natural treatments mentioned above cannot guarantee that someone is protected from Parkinson’s, or control all symptoms of the disease in all patients. Unfortunately, due to the unpredictability of Parkinson’s disease symptoms, it often makes the disease hard to diagnose and treat in many cases.

If you start to notice gradual changes in your movement control and moods, it might be wise to speak with a doctor about your symptoms, especially if cognitive disorders run in your family. The National Parkinson’s Foundation offers resources for spotting the disease in its earliest stages and recommends considering testing if you experience such changes as loss of smell, sight, grip, stability, or ability to go to the bathroom and walk normally.

Final Thoughts

• Symptoms of Parkinson’s include trembling, loss of balance, slowed movements, mood changes, poor posture and lack of motor control.
• Causes of Parkinson’s include high levels of inflammation, brain cell deterioration, low dopamine levels, high pesticide/toxin exposure and possibly genetic factors.
• Natural remedies to help manage Parkinson’s symptoms include eating a healthy diet, taking supplements such as coenzyme Q10, vitamins C, D and E and fish oil, participating in physical and occupational therapy, exercising and stretching as well as using essential oils and mind-body practices to help manage stress.

Read Next: Lewy Body Dementia: The Cognitive Disorder You May Not Know About

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The post Parkinson’s Disease Natural Treatment & Remedies — in 5 Steps appeared first on Dr. Axe.

The benefits of friendships can last for decades, and I’ve got to tell you, some of the beneficial side effects are truly amazing. As it turns out, that neighborhood kid you used to chase around the park may actually have an impact on your health decades down the line. The latest research provides even more reason to encourage your children to develop tight-knit relationships with their peers. 

The Benefits of Friendships as Children

A study published in Psychological Science, a journal of the Association for Psychological Science, suggests that the more time you spent with your friends as a child, the more likely you are to have a lower body mass index (BMI) and blood pressure as an adult.

In many previous studies, researchers identified an association between the strength of adults’ social support and health-related outcomes. Cundiff and Matthews wondered whether this association would be evident earlier in life.

So, the researchers examined data from 267 boys, most of whom were black (about 56 percent) or white (about 41 percent), in a well-controlled longitudinal study.

The participants’ parents recorded the amount of time their children spent with friends during an average week, starting when the boys were about 6 years old and continuing on through age 16. The study also included data on other factors, including extraversion and hostility during childhood, physical health in both childhood and adulthood, socioeconomic status in childhood, social integration in adulthood, and so on.

The boys who spent more time with their friends in childhood (according to reports by their parents) had healthier blood pressures and BMIs at age 32. This association could not be accounted for by the other potential factors, including physical health in childhood and social integration in adulthood. No disparities in race were found.

Related: Longevity: The Keys to Slow the Aging Process

5 Other Science-Backed Health Benefits of Friendships

Healthy relationships with your friends not only help keep your blood pressure and weight under control, close friends also:

1. Benefit Mental Health

Do you often feel lighter, stress-free and happier after spending an afternoon with your close friends? Studies show that perceived support benefits mental health, helping to lower your risk of depression and anxiety. (1) This means that friendship benefits your health when you know it’s there, and you have a close relationship you feel supported by.

Related: How to Set Healthy Boundaries for Self-Care and Stronger Relationships

2. Promote a Healthy Heart

One study of Swedish middle-aged men analyzed how emotional support from very close people (referred to as “attachment”) and support provided by an extended network (referred to as “social integration”) affect the risk of coronary heart disease. Researchers found that both “attachment” and “social integration” were lower in men diagnosed with coronary heart disease. According to the study, smoking and a lack of social support were the two leading risk factors for coronary heart disease amongst the group of participants. (2) That makes sense, given research also links loneliness to more deaths than obesity.

3. Help Ward Off Diabetes

In a study of nearly 3,000 middle-aged or elderly people, researchers found that people with larger social networks (made up of 10 to 12 people) were less likely to develop type 2 diabetes compared to people with a smaller social network (made up of seven to eight friends). Subtracting one network member correlated to a 5 percent to 12 percent higher risk of diabetes, according to the study.

Researchers believe larger social networks may help people improve their lifestyle, eat healthier foods and be more physically active, which are important steps for preventing type 2 diabetes. This disease is also linked to a sedentary lifestyle and being overweight. (3)

4. May Lower Your Dementia Risk

Not all friendships are created equal, however. Research suggests people who feel lonely have an increased risk of developing dementia — independent of whether or not they are married or have social support. This means if you feel lonely even within your tight-knit group of friends, your friend circle may not help lower your risk of dementia. Among participants who said they felt lonely at the start of the study, 13.4 percent developed dementia over the next three years. On the other hand, 5.7 percent of participants who did not report lonely feelings developed dementia. (4)

Researchers have yet to come up with a clear reason for this correlation. They hypothesize that “feelings of loneliness are a reaction to diminished thinking skills,” or that “those who are lonely experience a lack of stimulation, and this affects the brain systems involved in thinking.” (5)

5. Help You Live Longer

One study found older adults with the strongest network of friends were 22 percent less likely to die during the span of the study than those with the weakest network.

Researchers say friends may have a positive influence on negative behaviors like smoking and drinking, while also help to boost mood and self-esteem, allowing you to better cope with difficult situations. (6)

Final Thoughts

• One study found the more time you spent with your friends as a child, the more likely you are to have a lower BMI and blood pressure as an adult.
• Aside from helping maintain healthy blood pressure and body mass index, research also shows that friendship benefits your mental and heart health, lowers your risk of type 2 diabetes and dementia and may even help you live longer.

The post Benefits of Friendships Appear to Last for Decades, Study Says appeared first on Dr. Axe.

Did you ever wonder how Lyme disease affects the brain, including symptoms of brain fog? The U.S. Centers for Disease Control and Prevention estimates that about 200,000 people are diagnosed every year with Lyme disease.

But many believe the true number of people suffering from Lyme in the United States is actually much higher. That’s because Lyme disease symptoms vary greatly and can impact different people in different ways. Aside from that, the ELISA screening test most doctors use misses up to 35 percent of Lyme cases, making it a horrible first-line detection for the disease. (Screening tests should have an accuracy of at least 95 percent.) (1)

The problem is likely only going to get worse, too, being that Lyme is among the major health effects of climate change.

Even with many cases missed in the doctor’s office, Lyme disease is still the most common tickborne disease in the northern hemisphere. Despite being so common, Lyme disease symptoms vary depending on the patient and how the bacteria impacts different systems of the body. In fact, Lyme disease often mimics other diseases or illnesses and be referred to as the new “great imitator.”  (2)

Lyme disease is often misdiagnosed as such diseases, including: (3)

• Chronic fatigue syndrome
• Fibromyalgia
• Multiple Sclerosis
• Dementia
• Alzheimer’s disease
• Autism-like syndromes
• Various psychiatric illnesses (For instance, a tickborne infection may cause panic attack symptoms)

In about 15 percent of cases, Lyme disease has a prominent effect on the nervous system. (That number may be higher, since public health official acknowledge there are likely thousands of cases of undignosed Lyme disease every year.) Even with its known profound effects on the nervous system, there are still many questions and unknown answers as to what is happening during and following the transmission of Lyme disease. Let’s take a close look at Lyme disease and central nervous system involvement…

How Lyme Gets Into Your Brain

To understand how Lyme disease affects, the brain, it’s important to understand the different phases of the infection. (And how the disease is transmitted in general.) Ticks, specifically deer ticks in the northeastern U.S., are the carriers of the bacteria spirochete Borrelia burgdorferi that causes Lyme disease. In particular, it’s the small, immature tick nymphs that feed on animals like the white-footed mouse, squirrels and other small mammals that serve as reservoirs for Borrelia burgdorferi. Later, an infected tick will attach themselves to a person or other mammal. Once attached, the tick will gorge on the blood of its host for several days. Many

Infection Phase

Even prior to entering the host, S. Borrelia Burgdorferi has its work to do. Host blood enters the tick gut during feeding, as S. Borrelia Burgdorferi simultaneously begins to multiply in preparation to travel to the ticks salivary glands. As the bacteria enter the host, there are several mechanisms that make it difficult for the immune system to attack and eradicate S. Borrelia Burgdorferi. (4)

First, to avoid an immune response from the host, the bacteria decrease the number of surface proteins that signal a pro-inflammatory response. These proteins are normally found at high levels within the tick gut, but are significantly decreased during feeding periods. (5)

Also, there is a upregulation of another surface protein that binds with inhibitor protein protecting the bacteria from the host immune system. The increased expression of this protein is essential for the survival of the infection within the host for the first 48 hours. The bacteria also induce the increase of anti-inflammatory cytokines, which play in modulating the immune response of the host. (6)

Studies show that another way the Borrelia burgdorferi  avoid immune detection is by hiding. The extracellular matrix of cells are considered to be immuno-privileged and, as it turns out, a good place to hide.  Borrelia burgdorferi can cause a cascade of events that lead to the local increase of a protein that digests the surrounding extracellular matrix. This allows for the bacteria to attach to the matrix. (7, 8)

Following the initial invasion into the host, researchers believe the bacteria utilize the bloodstream to gain access various other organs within the body, including the brain. Though it is still unknown how the bacteria transverse the blood-brain barrier to gain access to the brain, it is thought that the bacteria gains entry by ‘slipping’ through the endothelial cells which make up the blood-brain barrier or by a transcellular passage. (9)   

Once the bacteria is in the central nervous system, the local immune system becomes activated.  The immune cells consisting of monocytes, macrophages and dendritic cells activate the proinflammatory response of the brain.  There is an increase in chemokines, that in turn attract more immune cells causing an even larger inflammatory response. (10, 11, 12)

How Lyme Disease Affects the Brain

Signs of infection may begin within days of a tick bite. Symptoms are characterized by three main stages: early localized, early disseminated and late disseminated. The latter can affect the immune, cardiac and neurological systems. The early localized stage occurs within days or weeks of the onset of the initial infection. Sometimes, an erythema migrans rash, often shaped like a bull’s eye, surfaces. Although the Bull’s eye rash is considered a classic sign of Lyme, it’s present in only about 50 percent of cases. (13)

But Lyme rashes aren’t always bull’s eyes. Research shows some clinicians misdiagnose a Lyme-related rash as spider bites, cellulitis or even shingles. (14)

Days to weeks after infection, the bacteria spread throughout the body in the early disseminated stage. These symptoms include:

• Fatigue
• Chills
• Fever
• Headache
• Stiff neck

Some or all of these symptoms may last for weeks, though intermittent, and fluctuate in intensity.  

During this stage, patients may begin to show Lyme disease central nervous system symptoms, or acute Lyme neuroborreliosis, within weeks to months of the initial onset of the tick bite. 

Lastly, when left untreated, Lyme disease will progress to late disseminated stage months to years after the initial infection. Symptoms of this stage include joint pain, arthritis, and a transition from acute neuroborreliosis to chronic neuroborreliosis.  

How Lyme Disease Affects the Brain: Neuroborreliosis

One of the most debilitating aspects of Lyme disease is neuroborreliosis. Patients often describe their quality of life living with neuroborreliosis as being poor. The symptoms of neurological dysfunction are vast and can be classified into three categories:

Cognitive Loss

• Memory impairment or loss
• Decreased attention/concentration
• Slowed processing of information
• Visual/spatial processing impairment (losing things, getting lost, disorganization)
• Dyslexia and problems dealing with numbers, reversals in temporal sequencing
• Word-finding problems with reduced verbal fluency
• Poor abstract reasoning
• Poor auditory and mental tracking and scanning (loss in ability to follow daily affairs, which is complicated by persistent distractibility)

Neurological Symptoms of Lyme Disease

• Headaches
• Polyneuropathies: spinal pain, paresthesia, sensory loss, weakness
• Cranial nerve disorders: facial palsy (sometimes involving both sides of the face), double vision, drooping eyelid, numbness pain and tingling of the face, hearing loss, dizziness and tinnitus
• Neuropathic pain, pain which has a pricking/stinging quality, with excessive sensitivity to light touch or pressure
• Seizures
• Photophobia: sensitivity to light, varies from mild to severe
• Autonomic dysfunction – problems in regulation of pulse and blood pressure
• Mimic other defined neurological disorders such as Parkinson’s disease symptoms, MS, Bell’s palsy, stroke, and ALS, Encephalomyelitis
• In children, indications of neurological involvement include behavior changes, learning difficulties and headaches

Psychiatric Symptoms of Lyme Disease

• Hallucinations and delusions
• Rapid mood swings: episodes of rage, crying, reduced impulse control.  May mimic bipolar disorder (manic-depression)
• Depression
• Suicidal thoughts and behavior
• Anxiety/Panic attacks
• Obsessive-compulsive disorder (OCD)
• Sleep disorders
• Attention deficit/hyperactivity disorder (ADD/ADHD)-like syndrome
• Autism-like syndrome
• Delirium
• A progressive dementia

The presentation of neurological dysfunction caused by S. Borrelia burgdorferi varies. And although the pathophysiology behind it remains unclear, the theory is this: Researchers believe it’s caused by direct cytotoxicity, neurotoxic (causing damage to neural cells/tissue) mediators and triggered autoimmune reactions.

Cytotoxicity is the ability of cells to be toxic and result in the death of another cell. Within the brain, astrocytes are cells that provide support for cells that make up the blood-brain barrier and help maintain the nutrient supply to neural tissue. S. Borrelia burgdorferi has been shown to induce astrogliosis, a process of rapid cell multiplication and then cell death, in astrocytes.

Borrelia burgdorferi has also been shown to induce astrocytes and microglia to produce toxic substances which can damage nerve cells which could lead to memory impairment, decreased concentration and fatigue. Alterations in neurotransmitter levels, such as a decrease in tryptophan (a precursor to serotonin), may play a role in the psychiatric symptoms.

Varying neurotransmitter levels may be responsible for the symptoms of stress, anxiety and sleep disorders as well. Lastly, the induction of cytokines produced by S. Borrelia burgdorferi is believed to cause an autoimmune-mediated reaction that is not clearly understood. (15, 16)

Diagnosis Issues

There is no absolute reliable diagnostic test available for Lyme disease, since most testing available results in false positives or false negatives. Blood testing and Western blot analysis can be used but are not highly sensitive and the results can be inaccurate. Individuals with chronic neurological symptoms may have brain MRI and late-stage Lyme disease testing done, including cerebrospinal fluid testing, in conjunction with other tests to determine the presence of S. Borrelia burgdorferi.

Lyme disease brain MRI scans may also show brain involvement Interestingly, Lyme disease brain lesions sometimes show up on brain scans and look similar to multiple sclerosis lesions. (17) Lyme disease lesions on the spine are also possible. (18)

Clinical representation of Lyme disease is often the best way for diagnosis. Rashes are often present, but not in all cases and can be easily overlooked. The best diagnostic option may be to use several methods together since this disease has such a prolific reach of symptoms.

Treatment

Does Lyme brain fog go away? I have seen people with neurological Lyme disease symptoms feel well again. And there are natural strategies to treat Lyme disease. In my opinion, the real cause of chronic Lyme disease includes weakened immunity, inhibited cellular function and environmental factors. So to truly heal from Lyme disease, there’s a lot to address.

An individualized, integrative approach may prove to be the best approach for treatment since there are several stages of the disease and far-reaching symptoms that affect several systems within the body.

The conventional therapy includes oral antibiotics, even sometimes intravenous antibiotics. But there are other supplemental treatments, including antivirals, immune modulators, hormonal therapies and nutritional supplements. A diet of anti-inflammatory foods such as leafy green vegetables, fish, nuts and fruits may also be helpful in reducing the autoimmune effects of the disease. Lyme disease brain fog treatment and a neurological Lyme disease cure will likely require a suite of lifestyle changes and the right supplements for your particular case, including a focus on fixing methylation problems. (19)

Prevention

There are several preventative measures that can be taken to reduce the risk of contracting Lyme disease.

• First, prior to outdoor activities use a homemade bug spray to repel ticks.
• Other nontoxic tick repellents include essentials oils like lavender, rosemary, tea tree, peppermint, lemongrass and sage. Lemongrass possesses tick-repelling properties.
• When hiking outdoors or playing in wooded or higher grass areas, wear long sleeves and long pants tucked into socks or cuffed at the bottom.
• Wear light-colored clothing so you can spot ticks easier and remove them immediately.
• Following outdoor activities, change clothes promptly and place them in the washer/dryer.
• Check for ticks immediately; since the nymphs are tiny and can often be overlooked, look for a rash a few days following the event.

Final Thoughts

• Lyme disease is highly prevalent in the U.S. and many people have the disease and don’t even know it.
• Symptoms vary and affect nearly every system of the body.  
• Since characteristic symptoms are so wide-ranging and diffuse, it is often difficult to diagnose this disease.
• There is no single appropriate diagnostic method.  
• How does Lyme disease affect the brain? Neuroborreliosis affects an individual’s cognitive and neurological functions and causes various psychiatric symptoms that severely diminish an individuals’ quality of life.
• It’s critical that more research is done to allow for a better understanding of neuroborreliosis so a more appropriate diagnostic testing system can be utilized.

The post How Lyme Disease Affects the Brain (And Mimics Other Diseases) appeared first on Dr. Axe.

There’s so much we still don’t know about the human brain, but thankfully, 2016 marks a year of progress and some pretty significant Alzheimer’s breakthroughs. Let me share some of them with you.

There are several theories including free radical damage, an inability to use glucose properly, vitamin deficiencies or environmental toxins. This illness affects a third of people over the age of 85 in the U.S. (1)

The good news is that there are Alzheimer’s natural treatment options that can effectively improve this condition. Recently, scientists are also uncovering major Alzheimer’s breakthroughs that may, one day, lead us to a cure.

7 Notable Alzheimer’s Breakthroughs

1. What you eat TOTALLY matters

If you’ve spent any time at all on this website, you know my mantra: Food is medicine. It’s not hocus pocus, either. Hippocrates knew the importance of food in healing the body back in 400 B.C. when he advised people to prevent and treat diseases first and foremost by eating nutrient-packed foods. Modern science is catching up.

Scientists recently found that the Mediterranean diet seems to be protective against Alzheimer’s disease. A UCLA study published in the American Journal of Geriatric Psychiatry found that the Mediterranean diet is one of the main lifestyle factors that seems to keep the brain from developing the toxic plaques and tangles associated with the development of Alzheimer’s disease. (2)

Plaque is characterized by deposits of a toxic protein called beta-amyloid in the spaces between nerve cells in the brain. Think of tangles of knotted threads of the tau protein found within brain cells. Both are considered the key indicators of Alzheimer’s.

The new study used PET imaging to study the brain for changes and is the first to demonstrate how lifestyle factors directly influence abnormal proteins in people with subtle memory loss who have not yet been diagnosed with dementia. Healthy lifestyle factors also have been shown to be related to reduced shrinking of the brain and lower rates of atrophy in people with Alzheimer’s. (3a)

Food staples of the Mediterranean diet include:

• fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel)
• olive oil
• nuts and seeds (like almonds and sesame seeds used to make tahini)
• legumes and beans (especially lentils and chickpeas used to make hummus)
• herbs and spices (like oregano, rosemary and parsley)
• whole grains
• eating wild-caught fish and seafood at least twice a week
• high-quality, pasture-raised poultry, eggs, cheese, goat milk, and probiotic-rich kefir or yogurt consumed in moderation
• red meat consumed on special occasions or about once weekly
• plenty of fresh water and some coffee or tea
• oftentimes a daily glass of red wine

One study found the MIND diet, a hybrid of the Mediterranean diet and DASH diet, specifically designed to help reduce cognitive decline through berries, whole grains, leafy, green vegetables, other vegetables, olive oil, poultry and fish more effectively reduced incidence of Alzheimer’s disease than the two respective diets did when followed separately. (3b)

Similarly, the ketogenic diet appears to help neurological disease like Alzheimer’s. For example, in one study clinical improvement was observed in Alzheimer’s patients fed a keto diet, and this was marked by improved mitochondrial function. (3c)

2. Exercise is a potent Alzheimer’s preventer

That same UCLA-led study also produced some robust results surrounding exercise’s brain-protecting properties. Those who were more physically active on a regular basis also had the lowest levels of tangles and plaques on the PET scans, meaning they had a much lower risk of developing Alzheimer’s disease. (2)

While any type of exercise is certainly better than sitting around, if you’re time strapped, Burst training, also known as high-intensity interval training, or HIIT, is a great option. Here are 3 HIIT workouts to help you get started.

Keep in mind, though, that we need more research on how HIIT impacts the brain. We know that it does melt away fat faster than traditional steady state cardio (and a lower BMI lowers your risk of the tangles and plaques associated with Alzheimer’s, according to the latest UCLA study). However, a previous study did find that steady state cardio creates more brain neurons compared to weight training or HIIT. (4)

More research is needed to see if one form of exercise is best to prevent Alzheimer’s. For now, just focus on any physical activity and getting into a healthy BMI range.

3. Your profession could act like an anti-Alzheimer’s drug

Did you know that certain jobs could protect against Alzheimer’s? Humans are social creatures, and working directly with other people instead of primarily with data or things seems to offer protection against Alzheimer’s.

Scientists from Wisconsin Alzheimer’s Disease Research Center and Wisconsin Alzheimer’s Institute looked at 284 brain scans of middle-aged people at risk for Alzheimer’s disease. They found that those who worked closely with people in complex work situations were able to tolerate brain damage better than those who worked in more isolated settings. Those who worked in more social settings, examples may include teachers and doctors, seem to be able to better maintain cognitive function. (5, 6)

The researchers say these analyses underscore the importance of social engagement in the work setting for building resilience to Alzheimer’s disease. If you work in isolation and can’t do much to change that, take extra steps to be as social as possible after work hours and on your days off to make your brain more resilient. (7)

4. Marijuana could protect the brain from Alzheimer’s disease

In what could be a huge finding in the natural Alzheimer’s treatment world, scientists from the Salk Institute discovered that tetrahycrocannabinol, a main component of cannabis, and other compounds found in marijuana could block the progression of Alzheimer’s disease.

In the lab, the plant compounds blocked the disease by easing cellular inflammation and removing toxic amyloid proteins on brain cells. This is a first-of-its-kind study showing that cannabinoids affect both inflammation and amyloid beta accumulation in nerve cells. Clinical trials are now needed to see if the promising results hold true in humans, too. (8, 9, 10)

5. Avoiding certain prescription and over-the-counter drugs could lower your Alzheimer’s risk

Drugs linked to dementia now include popular sleep and allergy meds. These include things like diphenhydramine (for allergies), dimenhydrinate (for motion sickness/nausea), a combination of ibuprofen and diphenhydramine citrate (for pain and sleep) and doxylamine (for allergies), among others. These pills have anticholinergic properties, something increasingly linking to dementia.

A 2016 study published in JAMA Neurology used MRI and PET scans to show how anticholinergic drugs lower brain metabolism and trigger higher rates of brain atrophy. Taking anticholinergic drugs also led to worse scores on memory tests. (11)

Certain antidepressants, COPD and asthma medications, along with drugs for overactive bladder issues, could also fall in the anticholinergic category. Therefore, if you need these medications, talk to your doctor or pharmacist to see if safer alternatives exist.

6. Your gut plays a role in Alzheimer’s disease

Your gut is responsible for so much more than digestion. In 2016, University of Chicago researchers found that a long-term dose of antibiotics changed the gut bacteria of mice in a way that seemed to help reduce levels of amyloid-beta proteins in mice brains. (13)

This is preliminary research, and I certainly don’t suggest we all start taking antibiotics. But what I like about this breakthrough is that it highlights the fact that our guts — or our microbiome — are very closely tied to our brains and brain-related disease. In fact, many called our guts the “second brain.” Future research could potentially look at more natural ways to keep our guts healthy to protect our brains.

7. A personalized approach to treatment

A 2016 a small study published in the journal Aging, researchers from the Buck Institute and UCLA were able to use personalized treatment to actually reverse Alzheimer’s disease in patients dealing with the early stages of the disease. Using a 36-point therapeutic personalized program that involves comprehensive changes in diet, brain stimulation, exercise, sleep optimization, specific pharmaceuticals and vitamins and other steps that impact brain chemistry, the team was able to improve some patients’ symptoms to the point where they were actually able to return to work. (14)

(Bonus info: Sleep positions matter. Side sleeping improves one of the brain’s waste-clearing processes, lowering the risk for neurological diseases like Alzheimer’s and Parkinson’s.)

This is just more science-backed evidence that lifestyle really matters when it comes to natural Alzheimer’s treatment and prevention.

Top Alzheimer’s Foods to Eat & Avoid

Foods to Eat

Organic, unprocessed foods — Make sure you diet includes plenty of “real foods.” These are foods that don’t have an ingredient listing. Vegetables, clean meats and fruit in moderation are all important foods to consume.

Antioxidants such as vitamins A, C, E — There may be some connection between free radicals and Alzheimer’s. Antioxidant foods help combat the damage caused by free radicals.  Colorful fruits and vegetables are high in antioxidants and should be consumed at every meal.

Wild-caught fish — A great source for omega-3 fats, DHA specifically, which are critical for brain health.

Foods high in zinc — Many people with Alzheimer’s are deficient in zinc. Foods high in zinc include pumpkin seeds, grass-fed beef and dark chocolate.

Coconut oil — Coconut oil uses include providing the brain with ketones, which serves as brain fuel instead of glucose. Some people have seen significant improvement to memory after adding coconut to their diet.

Foods to Avoid

Any food containing toxins or additives — These foods can possibly be neurotoxic.Be sure to especially avoid the “dirty dozen“: nonorganic fruits and vegetables that are coated with neurotoxic agricultural chemicals. Studies show people with higher levels of organochlorine pesticides in their blood, including DDE, a breakdown compound of DDT, face a higher risk of Alzheimer’s disease. (15, 16)  It’s also best to avoid any processed foods.

Alcohol — Alcohol is a toxin and can cause brain cells to die faster than normal. In fact, there is such a thing as “alcohol-related dementia.” Research shows that the frontal lobes of people diagnosed with alcoholism appear particularly susceptible to damage, with evidence of markedly decreased neuron density, volume shrinkage, and altered glucose metabolism and perfusion. (17)

Tap water — Tap water may contain environmental toxins, including aluminum salts (see below), so be sure test your water if you drink tap water (or get a recent water testing report if you drink municipal water) and filter out contaminants. Environmental Working Group issued a great drinking water filter guide to help you find the best one for your circumstance.

Sugar and refined grains — Alzheimer’s may be caused by insulin resistance, similar to diabetes. Therefore, keeping your insulin low by eliminating sugar and refined grains will be an important component in maintaining brain health.

Foods packaged in aluminum containers — Aluminum is neurotoxic at high levels, so it’s best to avoid it. In fact, research shows aluminum enters neurons similarly to how iron does, leading to aluminum accumulation and neurofibrillary damage linked to Alzheimer’s progression. (18) You should particularly avoid heating food in aluminum; the heat is known to release more toxic compounds.

Top 5 Alzheimer’s Natural Treatment Supplements

Along with diet, try these alzheimer’s remedies as part of your natural treatment protocol.

1.  Fish Oil with DHA (1,000 mg daily)

The fish oil benefits include DHA, a fatty acid critical for brain function. High-quality fish oil also reduces inflammation.

2.  Vitamin D3 (5,000 IU daily)

Vitamin D deficiency could be a risk factor for Alzheimer’s. Research shows that ample levels of vitamin D can help prevent tangles and plaques from forming on the brain. (19)

3.  CoQ10 (200 mg daily)

Levels of CoQ10 decrease as we age and some research has shown that supplementation may slow down the progress of Alzheimer’s disease.

4. Ginkgo Biloba (120 mg daily)

Ginkgo biloba helps improve brain circulation and memory and can be an effective Alzheimer’s natural treatment.

5.  Phosphatidylserine (300 mg daily)

Phosphatidylserine improves brain cell communication and memory, and it’s shown to be beneficial for early-stage Alzheimer’s disease.

Bonus Remedy: Astaxanthin, a carotenoid antioxidant found in wild-caught salmon, can support brain health. Take 2–4 g 2x daily.

Essential Oils for Alzheimer’s

Frankincense oil and rosemary oil support brain function and neurological development. Put 2 drops of frankincense oil on the roof of your mouth twice daily and rub rosemary oil into scalp after getting out of shower daily.

Final Thoughts

Alzheimer’s disease is not a normal part of aging, although it’s impacting a growing number of adults. Currently incurable, the disease characterized by toxic plaques and tangles in the brain leads to symptoms of memory loss, personality changes, trouble performing everyday tasks and death.

Scientists have struggled to bring meaningful therapies to the table, but 2016 marks a year of promising findings, including science-backed evidence that food and exercise plays a huge role in prevention.

UCLA researchers used PET scans to show a Mediterranean diet, regular physical activity and a healthy BMI go a long way in lower your risk of developing the toxic plaques and tangles that lead to Alzheimer’s disease.

In other Alzheimer’s breakthroughs, researchers have found a link between the gut and Alzheimer’s and between certain popular drugs and the disease. More natural treatments and preventatives may include marijuana, certain foods and supplements — showing promise in reversing Alzheimer’s related inflammation and memory loss.

Read Next: 15 Brain Foods to Boost Focus & Memory

The post Alzheimer’s Natural Treatment Options & 7 Notable Breakthroughs appeared first on Dr. Axe.

Can’t sit still? It may just be nervous energy or it could be something more serious like akathisia. Akathisia is a somewhat common problem that can contribute to behavioral problems in psychiatric settings/hospital wards, issues with drug compliance, and side effects in patients being treated for cancer. It can even be an underlying cause of suicidal thoughts, since it tends to worsen depression and anxiety.

Symptoms of akathisia usually include intense inner feelings of distress and sometimes the complete inability to sit still due to “psychomotor restlessness.” Even though most people with akathisia experience similar feelings of intense unease, the condition is still believed to be overlooked or under-diagnosed by many doctors, in addition to being underreported by many patients.

When the underlying cause of someone’s akathisia is not identified — such as the use of certain drugs or withdrawing from medications — this only exacerbates the condition because the offending drug is usually continued or even increased.

What Is Akathisia?

Akathisia is a type of movement disorder consisting of “difficulty staying still and a subjective sense of restlessness.” The word akathisia (pronounced ak-uh–thizh–uh) has Greek origins and translates to “not to sit” or “inability to sit.” (1) This condition is most commonly a side effect of taking certain neuroleptic, psychotic and psychotropic drugs, although a number of other drugs can cause akathisia too.

It can be hard to diagnose akathisia because symptoms resem­ble and can overlap with symptoms caused by many other psy­chiatric disorders — such as depression, bipolar disorder (manic depression), psychosis and ADHD.

How long does akathisia usually last? It can be either acute or chronic. It usually lasts for less than six months, although some people who don’t get treatment for the underlying cause can experience akathisia symptoms for longer.

Signs and Symptoms

Akathisia affects motor control and cognitive functions. It is most likely to affect movement of the trunk, hands, legs and arms. The most common signs and symptoms of akathisia include: (2)

• Restlessness and “mental unease”
• Inability to stay still, pacing, compulsions, and desire for constant movement (especially of the legs, which may be mistaken for restless leg syndrome)
• Repetitive movements, such as swinging or crossing the legs, shifting, rocking, shuffling, continuously pacing, or persistently fidgeting
• Anger, rage and agitation
• Behavioral disturbances (sometimes referred to as akathisia-induced impulsivity)
• Symptoms of depression and anxiety and in severe cases suicidal thoughts/behaviors
• Nervousness, fear, and a general “sense of dread”
• Trouble sleeping
• Nausea, loss of appetite and sometimes weight loss
• Slowed cognition
• Worsening of psychotic symptoms and symptoms associated with “insanity” (in some cases, akathisia has been the basis for an insanity defense by people who have been accused of committing a violent crime or act)

Tardive dyskinesia (sometimes called tardive akathisia) is a similar condition to akathisia, although the two have some slight differences. While akathisia involves voluntary movements (meaning you are in control of them and choose to move to relieve an urge you have), tardive dyskinesia is an “involuntary movement disorder characterized by repetitive purposeless movements,” especially movement of the face, mouth and limbs. (3) If you have akathisia you may be predisposed to developing tardive dyskinesia. In other words, akathisia may evolve into tardive dyskinesia, although not always. (4)

Causes and Risk Factors

There are several different theories regarding the underlying cause of akathisia. Some experts believe it is caused by disturbances in serotonin and/or dopamine levels. This is tied to an imbal­ance between the dopaminergic/cholinergic and dopaminer­gic/serotonergic systems. Others believe it results from overstimulation of certain parts of the brain, especially the locus ceruleus.

Akathisia risk factors can include:

• Taking certain non-neuroleptic medications, especially antipsychotic or antiemetic drugs. Akathisia is most likely to occur when a new medication is taken or the dosage is increased. Other medications can also trigger akathisia (more on these below).
• Having a history of previous akathisia episodes.
• History of depression, anxiety or other mood disorders.
• Experiencing withdrawal after taking antipsychotic drugs.
• Discontinuing use of stimulants, such as those used to treat attention-deficit/hyperactivity disorder (ADHD).
• Having a substance use disorder, especially involving cocaine.
• Undergoing chemotherapy, especially involving the use of metoclopramide or prochlorperazine.
• Trauma or injury to the brain, potentially including suffering from a concussion.
• Having a genetic predisposition or family history of akathisia.
• Having nutrient deficiencies, such as iron and vitamin D deficiency. (5)
• Being a young adult, since younger people are affected more by akathisia than older adults. (6)

 Which Medications Can Cause Akathisia?

Akathisia can be a side effect of taking various antipsychotic, antiemetic and anti-depressant drugs. It is also commonly seen in people undergoing cancer treatments including chemotherapy; one report published in the American Journal of Psychiatry stated that in cancer patients undergoing chemotherapy, about 50 percent of patients meet the diagnostic threshold of akathisia. (7)

The list of drugs reported to cause akathisia has been growing over the past several decades. Medications/drugs reported to cause it now include: (8)

• Antiemetics: Metoclopramide, prochlorperazine, domperidone. Reported prevalence rates vary widely, but suggest that between 5 and 36 percent of people using these drugs will experience akathisia symptoms. (9)
• Antidepressants: Tricyclics, selective serotonin reuptake inhibitors (SSRIs; including fluoxetine, paroxetine, sertraline), venlafaxine and nefazodone. Suicidal thoughts and suicide attempts have been reported in some patients using fluoxetine, droperidol, and metoclopramide, which is why patients are warned to speak with their doctor right away if they experience depression and intense anxiety.
• Calcium channel blockers: Cinnarizine, flunarizine (H₁ antagonists), diltiazem.
• Antivertigo agents.
• Preoperative sedatives and drugs (used before surgery).
• Drugs, used to control Parkinson’s symptoms like loss of motor control and depression.
• Anticonvulsant drugs.
• Other drugs including: Methyldopa, levodopa and dopamine agonists, orthopramides and benzamides, lithium carbonate and buspirone.
• Withdrawal following use of cocaine.

Some of these drugs, especially antidepressants, are widely prescribed and capable of causing many adverse effects — like changes in appetite, sleep, energy levels and body weight. Not only can taking some mood-altering medications cause unwanted physical and/or mental side effects like akathisia, but once it is experienced it then becomes a cause of poor drug compliance in the future. Because someone may want to discontinue use of any medication that makes them feel unwell, many patients with drug-induced akathisia will stop taking their medications even once they feel better, potentially leaving them in a bad situation.

Conventional Treatment

• Prompt diagnosis and management of akathisia in its earliest stages are important for preventing it from worsening. Many doctors use the Barnes Akathisia Rating Scale to aid in detection and assessment of akathisia.
• If akathisia is caused by certain medications, then the first thing a doctor will do is adjust the patient’s dosage or medication type.
• It’s recommended that if a patient seems to be experiencing akathisia symptoms that their doctor first check for a recent introduction of a new medication or an increase in the dose of drugs being used.
• Drug-induced akathisia can be confirmed if the patient stops taking their medication and then immediately feels better.

Is akathisia reversible? Yes, it usually is with treatment and should decrease within several months. But one problem is that many people experiencing akathisia do not report their symptoms to their doctor. For example, the same American Journal of Psychiatry report mentioned above found that 75 percent of cancer patients with akathisia stated they would not have reported their symptoms to their medical provider had they not been involved in the study.

The reason that akathisia may go unmentioned is because patients seem to have a hard time recognizing and explaining how they feel, especially if they have a mental illness, are battling a chronic health condition, or are recovering from surgery, illness or trauma. In these situations the patient might think it’s normal to feel very anxious, restless and uneasy.

How to Help Manage Akathisia

1. Discuss Your Medications With Your Doctor and Report Symptoms ASAP

Talk to your doctor about all medications you currently use, especially any drugs you recently started or suspect are contributing to your problem. If you experience any symptoms of akathisia, especially depression or suicidal thoughts, then don’t wait to get help. Any offending drug should be stopped or reduced as soon as possible. However, it’s best to be monitored in the process to prevent sudden side effects associated with stopping your medication.

If a particular medication you’re taking cannot be stopped, or your symptoms persist after making dosage changes, your doctor might describe other medications to help. These can include propranolol, other lipophilic beta blockers, benzodiazepines, Parkinson’s disease medications including amantadine, or antidepressants like mirtazapine or trazodone. The goal is to use these medications to help control blood pressure, reduce akathisia symptoms, and limit side effects that other mood-altering drugs tend to cause.

2. Help Prevent Depression & Anxiety

To help prevent or manage mood-related conditions that can increase your risk for akathisia, especially anxiety and depression, try these natural remedies:

• Meet with a counselor or doctor who offers cognitive behavioral therapy (CBT). CBT is useful for identifying and altering troubling thoughts that can lead to destructive behaviors. Studies have shown that therapy and behavioral interventions can be helpful for reducing risk factors for akathisia and symptoms once they’ve started. (10) You can get the most from therapy by staying open-minded to suggestions from your therapist; being open and honest about your feelings; keeping a journal about your feelings; and gaining support from your family and friends (possibly even including them in therapy sessions).
• Exercise regularly, especially outdoors. Try taking a walk outdoors every day, regardless of the weather or time of year, to stay in touch with nature, the seasons and the elements around you. Aim to do 30–90 minutes daily of any exercise you enjoy to boost your mood naturally.
• Get enough sleep and open up time in your day to rest and unwind.
• Make time for play and relaxation by keeping up with hobbies that increase happiness.
• Eat a healthy diet. Your diet can greatly affect hormone production, neurotransmitter functions, energy and other processes that influence your overall mood. Some of the best foods for fighting anxiety, depression and inflammation include: healthy fats (like coconut, raw dairy and grass-fed meats), protein foods (cage-free eggs, wild fish, grass-fed meat and pasture-raised poultry), vegetables and fruit, high-fiber foods (nuts and seeds, such as flax, chia, hemp and pumpkin seeds, ancient grains and beans/legumes).
• Limit your intake of sugar, processed grains, refined vegetable oils, alcohol and caffeine.
• Join a support group or group therapy class to connect with other people going through the same thing and receive valuable advice from others who have recovered.
• Don’t use recreational drugs, including cocaine or alcohol, or abuse prescription drugs. Get help from a counselor or therapist if you have a drug/substance abuse problem.
• Take omega-3 fatty acids or fish oil, which may help lower depression symptoms and inflammation. St. John’s wort (Hypericum perforatum) is another natural antidepressant that can be helpful for feeling calmer and getting good sleep.

3. Practice Stress Management

Prevention is really the best akathisia natural treatment there is. Not needing to take any risky medications in the first place is the best way to prevent adverse effects. This might not always be within your control, but you can lower the chances that you’ll need to take mood-altering drugs by taking steps to manage stress in your life. Some stress-relieving practices that might help include:

• Make it a priority to get enough sleep and rest each night, about seven to nine hours. If you find it hard to sleep due to stress or anxiety, try using natural sleep aids such as taking a magnesium supplement, reading or journaling, exercising during the day time, and using essential oils such as lavender, bergamot, ylang ylang and chamomile. Essential oils can be used in the shower, inhaled/used for aromatherapy, or applied to the skin as a way of bringing on relaxation and reducing muscle tension.
• Take natural plant-based adaptogenic herbs, including ginseng, holy basil, ashwagandha and rhodiola, which help control the body’s stress response, lower cortisol, improve energy/focus and balance hormones in various ways. Kava is always helpful for fighting anxiety.
• Keep yourself calm and organized throughout the day by creating a daily planner to help manage stress.
• Try meditation, stretching, yoga and breathing exercises.
• Take a nap if you’re feeling overwhelmed or fatigued.
• Visit an acupuncturist or massage therapist.

4. Treat Symptoms Like Nausea & Restlessness

Below are some tips that can be helpful for dealing with akathisia symptoms like nausea, loss of appetite, restlessness or muscle spasms:

• Take a vitamin B6 supplement. When taken in high doses, vitamin B6 can help to naturally ease symptoms of akathisia because of how it affects  neurotransmitter systems. One clinical study found that when adults with acute akathisia were treated with 600 milligrams daily of vitamin B6 they showed a significant improvement on subjective-awareness of restlessness and distress compared to a placebo group. (11)
• Take a magnesium supplement, which can help to make you calmer and reduce twitching or other symptoms similar to those caused by restless leg syndrome.
• Make sure you are not deficient in iron or vitamin D. Eat iron-rich foods and get exposure to sunlight outdoors to boost your vitamin D levels.
• Get fresh air by walking outdoors and keeping your windows open. Try to keep your home cool, clean and organized.
• Make sure your bedroom is dark and cool so you get can quality sleep.
• Eat regular meals and don’t skip meals, which can lead to more nervousness. Drink fluids throughout the day to prevent dehydration.

Precautions

If you’ve been diagnosed with akathisia, educate yourself about the condition and be aware of all symptoms that it may cause so you can report future episodes to your doctor right away. If you’ve had it once, there is a higher chance you’ll experience similar problems in the future. Start new medications slowly, discuss symptoms you’re experiencing with your doctor, and don’t be shy about asking for help when you need it.

Final Thoughts

• Akathisia is a type of movement disorder consisting of  “difficulty staying still and a subjective sense of restlessness.”
• It is a side effect sometimes experienced by patients prescribed antipsychotic, antiemetic, or antidepressant drugs. It can also be caused by other medications, chemotherapy, Parkinson’s disease, withdrawal, drug use and trauma to the head/brain.
• Symptoms may include: anxiety, pacing, repetitive movements, anger and rage, unusual behaviors, trouble sleeping, loss of appetite and depression.

The post Akathisia + 4 Ways to Help Manage Symptoms appeared first on Dr. Axe.

You can’t help but hear about how autism rates are rising in the news today. There’s good reason why, too. Government officials report that autism spectrum disorder is now diagnosed in 1 in every 68 children, which makes it the fastest-growing serious developmental disability in the country. More children are being diagnosed with autism each year than AIDS, diabetes and cancer combined. (1)

What’s autism? Autism is a very complex disorder and the needs of each autistic individual can vary greatly based on his or her autism symptoms. Autism signs can include ritualistic behaviors and difficulties socializing with others. Signs of autism begin during early childhood and typically last throughout a person’s life.

There is currently no one clear cause nor a cure for autism, but the good news is that more all-natural type treatments are emerging as successful in dealing with autism symptoms. If you or someone you know has autism then this is really a must read article for you to discover hope.

What Is Autism?

What is the correct autism definition or autism meaning? Autism, also referred to as autistic disorder or an autism spectrum disorder (ASD), is defined as a developmental disability that affects brain development and can cause significant social, communication and behavioral challenges.

Some people wonder are autism and Down syndrome the same thing? No, they are two totally different diagnoses and conditions. It is possible to have both at the same time. DS-ASD is a condition known as co-occurring down syndrome and autism spectrum disorder. For further information on this dual-diagnosis: Down Syndrome-Autism Connection.

Common signs of autism (autism behavior) include marked differences in the way an individual socializes, communications and behaves. Let’s talk about some of the most tell-tale autism signs.

Signs and Symptoms

As you learn more about autism, you’ll find there are certain behaviors common amongst afflicted autistic kids. These autism signs and autism symptoms are also true for autism in adults. Let’s look at some of the most common autism signs: (2)

What are the behaviors of autism? Restrictive and/or repetitive behaviors are common and can include:

• Need for repeated rituals
• Repetitive and compulsive behaviors
• Having overly focused interests, such as with moving objects or parts of objects
• Having a lasting, intense interest in certain topics, such as numbers, details or facts
• Repetition of motor activities such as head banging, hand or limb flapping, spinning, body rocking, flicking, scratching, yelling, grunting, teeth grinding, tapping, tracing or feeling textures

Social/communication issues and problematic interaction behaviors may include: 

• Becoming upset because of a slight change in a routine or being placed in a new or overly stimulating setting
• Rarely sharing enjoyment of objects or activities by pointing or showing them to others
• Little or inconsistent eye contact
• Tendency to look at and listen to others less often
• Difficulties with the back and forth of conversations
• Responding in strange manner when others show affection, anger or distress
• Failing to, or being slow to, respond to someone calling their name or other verbal attempts to gain attention
• Often talking at length about a favorite subject without realizing that others are not interested or without giving others a chance to respond
• Repeating words or phrases they hear (echolalia)
• Using words that seem odd, out of place, or have a special meaning known only to those familiar with that person’s way of communicating
• Facial expressions, movements and gestures that don’t match what is being said
• An unusual tone of voice that can sound sing-song or flat and robot-like
• Trouble understanding another person’s point of view or being unable to predict or understand other people’s actions

There are also specific abilities and strengths that people with ASD are known to have including: (3)

• Having above-average intelligence – the CDC reports 46 percent of ASD children have above average intelligence
• Being able to learn things in detail and remember information for long periods of time
• Being strong visual and auditory learners
• Excelling in math, science, music and/or art.

Some signs of autism in babies and toddlers (birth to 24 months) can include: (4)

• Lack of interest in faces
• Not making eye contact
• Not smiling
• Not reacting to sounds
• Doesn’t use gestures, like reaching for you when he or she wants to be held
• Dislikes being cuddled or touched
• Doesn’t babble or show other early signs of talking
• Doesn’t use single words by 16 months or two-word phrases by 24 months

There are clearly many possible signs of autism. Someone with autism may not display all of the autism signs.

Types of Autism

Types of autism or rather autism spectrum disorder now include autistic disorder, pervasive developmental disorder not otherwise specified (PDD-NOS) and Asperger’s syndrome. All of these conditions are now known as autism spectrum disorder or ASD for short. The CDC points out, “It is important to note that some people without ASD might also have some of these symptoms. But for people with ASD, the impairments make life very challenging.” (5a)

The latest edition of the manual from the American Psychiatric Association, the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), does not specify the subcategories of ASD. Rather, they include a range or spectrum of symptoms and severity within one category. In the past, children would receive a specific autism diagnosis or Asperger’s diagnosis, but now the diagnosis for both of these conditions as well as other pervasive developmental disorders is ASD. (5b)

Other types of pervasive development disorder (PDD) in addition to autism and Asperger’s include childhood disintegrative disorder and Rett’s syndrome. According to the National Institute of Neurological Disorders and Stroke, autism is the most characteristic and best studied PDD. (6)

Autism Spectrum

What does it mean to be on the autistic spectrum? It means that an individual displays some behavioral and developmental problems associated with autism spectrum disorder. While there challenging characteristics of being on the spectrum, autism in adults or children can reveal itself in remarkable abilities when it comes to music, visual skills as well as academic abilities.

It’s estimated that approximately 40 percent of autistic individual have intellectual disability (an IQ under 70) yet many have normal to above average IQ levels. Some people with autism are on the end of the spectrum and their challenges are so great that they can’t live alone. (7)

Meanwhile, other people with autism are on the other end of the spectrum and are said to have high functioning autism. What is the definition of high functioning autism or HFA? People with HFA can often read, speak and write, handle basic life skills (like dressing themselves), function and live independently, and overall, lead relatively “normal” lives. It’s also a label often used for autistic individuals with an IQ of 70 or above. High functioning autism (HFA) is not an official medical term or diagnosis. People with HFA can still display signs of autism and also have significant issues with communication and social interaction. (8)

Causes

What causes autism? According to the CDC, we are not currently aware of all the things that may cause ASD, but we do know some likely autism causes and risk factors. Many experts agree that the critical period for developing ASD is before, during and immediately after birth. Autism signs are often seen before a child turns two. Examples of environmental, biologic and genetic factors that may contribute to autism include: (9)

• Genes: Most scientists agree that genes are a risk factor that can lead a person to be more likely to develop ASD.
• Sibling history: Children with a sibling with ASD are at a higher risk of also having ASD.
• Medications during pregnancy: When the prescription drugs thalidomide and valproic acid are used during pregnancy, they have been linked with a greater risk of offspring having ASD.
• Chromosome abnormalities: ASD tends to occur more often in people who have certain genetic or chromosomal conditions such as fragile X syndrome or tuberous sclerosis.
• Parent Age: Older parents may be at a higher risk for having autistic children.

According to the Autism Research Institute, evidence has shown that some viruses may cause autism. For example, it’s possible that there is a greater risk of having an autistic child after exposure to rubella during the first trimester of the pregnancy. Cytolomegalovirus is another virus that has been associated with autism. There is also concern that certain towns in the U.S. (such as Brick Township, New Jersey and Leomenster, Massachusetts) are seeing greater rates of autism due to toxins and environmental pollution. (10)

A leaky gut and an abnormal gut microbiota have also been associated with ASD in scientific research. A scientific article published in 2017 in the journal Frontiers in Cellular Neuroscience states reviews numerous clinical studies and concludes that research has definitely shown that treatments that regulate the bacteria in the gut microbiota lead to improvements in signs of autism. (11)

Diagnosis and Conventional Treatment

Autism, which is now considered to as ASD, is typically diagnosed in a two step process. First, there is a developmental screen followed by a comprehensive diagnostic evaluation. Some children are diagnosed by 18 months or ever earlier while others aren’t diagnosed until much later.

According to the CDC, “By age 2, a diagnosis by an experienced professional can be considered very reliable.” However, the CDC also points out that, “Diagnosing autism spectrum disorder (ASD) can be difficult, since there is no medical test, like a blood test, to diagnose the disorders. ” (12)

There is no set standard of treatment for someone with ASD, especially since autism signs can vary and each case is so unique. It’s also a fact that there are currently no medications that can cure ASD or treat the core symptoms. Conventional autism treatment will often include medications to help patients to “function better.” (13)

Natural Treatment

Everyone with autism has a different chemical makeup, a different body. It’s vital to not give up on one autism treatment if you don’t see improvement. Many autism sufferers have seen improvement with diet changes (such as a gluten and dairy-free diet) and the addition of certain vitamins and minerals into their diets.

There are many perspectives on natural autism treatment, including those from Ayurvedic and Traditional Chinese Medicinea. To learn more, check out my article: Autism Natural Treatment.

Final Thoughts

• If you suspect your child is exhibiting signs of autism or another PDD, it’s vital to get a diagnosis from your doctor. Getting more than one opinion is a great idea, too, since autism can be misdiagnosed.
• Signs of autism or ASD symptoms are on a spectrum and vary from person to person.
• Once confirmed, I recommend working with your health care practitioner to treat autism using the least invasive therapies and drugs.
• Have your child tested to see if they have an allergy or sensitivity to gluten or casein. Proceed to implementing a gluten-free, dairy-free diet which has been shown to help signs of autism for some.
• Education is such a key part of autism awareness and it’s also a way to empower yourself to find the best treatment plan for yourself or someone you love with ASD.

The post Signs of Autism You Don’t Want to Ignore appeared first on Dr. Axe.

Ever wonder, “What does alcohol do to your body?” Particularly, how does alcohol affect the brain? The truth is the damage goes far beyond a headache and brain fog you experience the morning after drinking too much. The effects of alcohol on the brain are profound, and heavy drinking can set you up for some of the most dreaded brain diseases. The long-term effects of alcohol can completely rewire your brain, too, increasing the risk of depression and other conditions.

The Link Between Alcohol & Dementia

How alcohol affects the brain is likely more complex than most people think. True, it’s well known that the chronic use of excessive alcohol can have detrimental effects on the body. Still, a surprising 2018 French study from shows a strong link between early onset dementia, in which an individual begins shows symptoms of dementia before the age of 65, and alcohol addiction.

The study states that heavy alcohol use, as well as other alcohol use disorders, are important risk factors for dementia which can shorten lives by up to 20 years, with dementia as the leading cause of death.  

So how exactly are dementia, which up until now was mainly synonymous with Alzheimer’s disease, and alcohol-related?  To understand the link between the two, it is first helpful to understand the effects that alcohol has on the brain as a whole. (1, 2)

Alcoholism

Heavy drinking is considered three drinks a day for women and four to five drinks per day for men. (3) There are several factors that determine how alcohol affects the brain: (4) 

• How much and how often drinking occurs
• Age when drinking first began
• Prenatal alcohol exposure
• Age, gender, genetic background/family history
• Level of education
• General health status

Symptoms of alcoholism are:

Physical

• Poor coordination
• Slurred speech
• Slowed reaction times

Psychological

• Impaired thinking
• Memory loss

Behavioral

• Engaging in risky behaviors
• Addictive behavior
• Depression

Withdrawal or abstinence of drinking results in sweating, nausea, shakiness, anxiety, and delirium tremens; which may include visual or auditory hallucinations. Immediate effects of alcohol are similar following a few drinks.

When you consume alcohol your liver breaks it down into nontoxic byproducts but with excessive consumption, your liver is unable to keep up with the demands required and the alcohol remains in the bloodstream. The effects of alcohol on the brain depends upon an individual’s blood alcohol concentration (BAC). (5)  

How Does Alcohol Affect the Brain?

An increase in BAC interacts with the brain through the blood-brain barrier.  Once in the central nervous system, alcohol causes alterations in behavior by acting upon specific regions in the brain susceptible to chemical modifications.

Regions of the Brain Affected by Alcohol

Mesolimbic pathway 

Alcohol stimulates the mesolimbic pathway, or the reward pathway, within the brain and releases dopamine causing a feeling of pleasure.  

This pathway is the major pathway involved with addiction in which constant stimulation of the pathway requires more of a substance to create the same level of pleasure. Studies have shown that a pathway that is repeatedly activated, in this case by drinking, becomes covered by a mesh-like glue that makes it difficult to form new synapses or break old ones. This explains why addiction is so tough to overcome, the pattern is ingrained and held together that way in the brain. (6, 7)

Frontal Lobe & Prefrontal Cortex 

This region is involved in decision making, motivation, planning, goal setting, judgment problem solving, social conduct and impulse inhibition.  Neuropathological studies have shown a large reduction in the number of neurons in the prefrontal cortex of alcoholics and overall reduced brain mass relative to controls (non-alcohol drinkers). (8, 9) Damage to the frontal lobe/prefrontal cortex results in emotional and personality changes.          

Hippocampus 

The hippocampus lies within the mesolimbic system and is involved in motivation, spatial navigation, emotion and crucial for the formation of memories. (10) There is evidence that the hippocampus may also play a role with fear and anxiety. (11) The hippocampus is also one of the few sites for neurogenesis in the adult brain.  

Neurogenesis is the process of new brain cells being formed from stem cells (undifferentiated cells that can give rise to all different types of cells). Studies suggest that increasing doses of alcohol create a disruption in the growth of new cells, which leads to a deficit in specific areas such as the hippocampus which will lead to decreased learning and memory. (12) Hippocampal neurogenesis is resilient and has been shown to recover following 30 days of abstinence.  Though there appears to be increased vulnerability to relapse. (13)

Hypothalamus 

Also a part of the limbic system, the hypothalamus has connections to many systems and is involved in learning and memory, regulatory functions, eating/drinking, temperature control, hormone regulation and emotion.  Long-term damage to the hypothalamus due to alcohol leads to memory deficits and amnesia can follow. (14)

Cerebellum 

The cerebellum accounts for approximately 10 percent of the total weight of the brain but contains about half of the neurons. (15)  Small but mighty, the cerebellum coordinates voluntary movement, balance, eye movement and integrated into the circuitry for cognition and emotion.  Alcohol abuse leads to atrophy within the white matter of the cerebellum. (16)

Amygdala 

Within the temporal lobe, the amygdala has connections to the prefrontal cortex, the hippocampus and the thalamus and mediates emotions (love, fear, rage, anxiety) and helps identify danger.

How Does Alcohol Affect the Brain: Alcohol & Neurotransmitters

Alcohol affects the brain chemistry by altering the levels of neurotransmitters within the above-mentioned regions.  

Neurotransmitters are the chemical messengers within the brain that transmit signals within the central nervous system and extend out throughout the body.  The alterations of neurotransmitters within the specific regions cause changes in an individual’s behavior and motor functions.  

Neurotransmitters are either excitatory and increase electrical activity in the brain or they are inhibitory or decrease electrical activity in the brain.  

GABA and NMDA Receptors 

Alcohol slows the brain down by binding to the inhibitory GABA  and NMDA receptors.  This slow down results in slurring of words, decreased memory and tiredness.  (17)

Dopamine 

An excitatory neurotransmitter that is increased within the mesolimbic pathway, mediating the reward circuitry.

Norepinephrine 

The release of norepinephrine in conjunction with the temporary increases adrenaline, cortisol and dopamine creates a stress-free, party feeling. (18)  Chronic alcohol abuse results in a decrease in these neurons that release norepinephrine, which leads to impaired attention, information processing and a negative effect on learning and memory. (19)

Glutamate  

Glutamate is an excitatory neurotransmitter but is blocked from binding to its NMDA receptor by alcohol.  The inability to bind to its receptor leads to overall depressant effects throughout the brain. (20)

Serotonin 

Another excitatory neurotransmitter involved in the pleasure/reward effects of the mesolimbic pathway. Studies have shown a 50 percent reduction in serotonergic cells with chronic alcohol abuse, leading to alterations in mood, thinking, appetite, and sleep. (21)

Following the initial increase of the excitatory neurotransmitters, the stimulation wears off and there is a build-up of the inhibitory neurotransmitters; GABA and NMDA. This results in the depressed, subdued and tired “afterglow” of a night of binge drinking.  

Alcohol-Related Syndromes

Following chronic excessive alcohol consumption studies have shown an overall decrease in neuronal density, regional blood flow volumes and glucose metabolism.  (22, 23, 24)

The decrease in glucose metabolism as a result of alcohol consumption is due to a decrease in thiamine.  Thiamine (also known as vitamin B1) is critical for all tissues in the body, especially the brain.  The brain needs thiamine because of its critical role in glucose metabolism and neurotransmitters synthesis. (25) 

A decrease in thiamine can occur in two ways due to alcohol consumption.  One is a poor diet and the other is due to a decrease in thiamine absorption and activation. The body does have reserves of thiamine, but they become depleted during heavy drinking. If heavy drinking becomes chronic those reserves don’t have to ability to recoup and an individual starts to have a thiamine deficiency. Of the people with a thiamine deficiency due to alcohol consumption, 80 percent will go on to develop:

Wernicke Encephalopathy 

A person with Wernicke Encephalopathy will suffer from mental confusion, oculomotor disturbances (disturbances with muscles that move the eyes), and difficulty with muscle coordination. (26) 

Korsakoffs Psychosis 

Effects 80 to 90 percent of individuals with Wernicke encephalopathy.  Individuals showing symptoms of Korsakoffs Psychosis have difficulty walking and severe problems with amnesia, particularly anterograde amnesia or forming new memories. (27)

Alcohol-Related Dementia

Research shows the risk of developing dementia is three times greater in heavy drinkers than other people.  Dementia due to alcohol encompasses both Wernicke encephalopathy and Korsakoffs psychosis. (28)

Other syndromes due to alcohol consumption are:

• Hepatic Encephalopathy: Liver dysfunction occurs following chronic excessive alcohol abuse leading to changes in sleep patterns and mood, in addition to shaking hands and shortened attention span. (29)  The liver damage caused by alcohol results in an increase of ammonia in the blood which has a neurotoxic effect on the brain. (30)
• Cerebellar Syndrome with Anterior Superior Vermal Atrophy: Patient presents symptoms of a broad-based gait, difficulty with eye movements and dysarthria (slowed or slurred speech). (31)

Final Thoughts on How Does Alcohol Affect the Brain

• Excessive use of alcohol causes a variety of chemical and molecular alterations within the brain that forms the basis of several behavioral and physical manifestations.  
• The neurotoxic effects of alcohol lead to thiamine deficiency and global cell death within, particularly vulnerable areas within the brain.  
• This cell death results in a decrease in overall brain volume, specifically within the frontal lobe/prefrontal cortex, cerebellum and hippocampus.  
• Due to neurogenesis, abstinence of alcohol over an extended period of time may see a restoration of cells within these areas.  
• Lastly, although the research illustrating a link between early onset dementia and alcohol is in its early stages, it is a strong warning of the ever-growing list of detrimental effects of excessive alcohol consumption.  

Read Next: What Sugar Does to Your Brain

The post How Does Alcohol Affect the Brain? (It’s Not Pretty) appeared first on Dr. Axe.

Even if the name is not familiar — psychotropic, psychiatric or psychoactive drugs, or psychopharmaceuticals — the many classes of drugs they include are commonly known:

• antidepressants
• anti-anxiety medications
• ADHD medications
• antipsychotics
• mood stabilizers
• anti-panic agents
• anti-obsessive agents
• hypnotics (sedatives)

In fact, one in six American adults reported taking a psychiatric drug in 2013. (1) And while 13 percent of the U.S. population takes an antidepressant, almost one in four women ages 50 to 64 take one. (2)

These are alarming statistics, in particular because there are many dangers of psychotropic drugs that are overlooked. And the question must be asked if the benefits of these mind-altering, behavior-changing medications outweigh the risks. To go further, I question the possibly unethical financial underpinnings of the pharmaceutical industry when it comes to the development and testing of these drugs, and then of course the clinicians who prescribe them.

12 Dangers of Psychotropic/Psychoactive Drugs

1. Side Effects and Withdrawal Symptoms

Most people are aware that psychotropic drugs come with a laundry list of potential serious side effects. However, even clinicians are beginning to wonder if the risks are worth it. For example, the Copenhagen Trial Unit in Denmark reviewed SSRIs for depression and their related side effects and concluded: 

SSRIs might have statistically significant effects on depressive symptoms, but all trials were at high risk of bias and the clinical significance seems questionable. SSRIs significantly increase the risk of both serious and non-serious adverse events. The potential small beneficial effects seem to be outweighed by harmful effects. (3)

Comparing these same issues, a 2002 review of the studies submitted to the FDA for the six most popular antidepressants at the time was concerned with the risks of side effects versus helpful effects, as approximately 80 percent of the medication response is duplicated in placebo control groups when these studies were compared. They stated, “If drug and placebo effects are additive, the pharmacological effects of antidepressants are clinically negligible. If they are not additive, alternative experimental designs are needed for the evaluation of antidepressants.” (4)

Many of the “typical” side effects don’t necessarily require physician care, but can greatly impact quality of life. One well-documented side effect is weight gain, which occurs in some people during the use of any class of psychoactive drugs. (5) SSRIs, just one class of antidepressants, has been linked with extrapyramidal side effects, which are muscle and movement disorders previously thought to only happen to people on antipsychotic medications for illnesses like schizophrenia. (6)

Below, I have listed the known side effects of the classes of prescription psychotropic drugs. These do not all necessarily apply to each specific class of drugs within each category, but many of them overlap.

Side effects of antidepressants include: (7, 8, 9)

• Nausea
• Vomiting
• Weight gain
• Diarrhea
• Sexual dysfunction (ED or inability to reach orgasm)
• Sleepiness
• Dry mouth
• Blurred vision
• Gastrointestinal problems
• Constipation
• Rash
• Syndrome of inappropriate antidiuretic hormone (SIADH)
• Hyponatremia (dangerously low sodium levels)
• Galactorrhea and hyperprolactinemia (breastfeeding related issues)
• Prolonged bleeding time and abnormal bleeding
• Bruxism (abnormal grinding or clenching of teeth)
• Hair loss
• Dizziness
• Suicidal thoughts and/or attempts
• New or worsening depression or anxiety
• Agitation/restlessness
• Panic attacks
• Insomnia
• Aggressiveness
• Loss of inhibition (impulse control)
• Mania
• Akathasia
• Dyskinesia
• Tardive dyskinesia
• Parkinsonism

Side effects of anti-anxiety meds include: (7)

• Drowsiness
• Dizziness
• Nausea
• Blurred vision
• Headache
• Confusion
• Tiredness
• Nightmares
• Unsteadiness
• Problems with coordination
• Difficulty thinking or remembering
• Increased saliva
• Muscle or joint pain
• Frequent urination
• Blurred vision
• Changes in sex drive or ability
• Fatigue
• Cold hands
• Dizziness or lightheadedness
• Weakness

Side effects of stimulants include: (7)

• Difficulty falling asleep or staying asleep
• Loss of appetite
• Stomach pain
• Headache
• Sudden death in patients who have heart problems or heart defects
• Stroke and heart attack in adults
• Increased blood pressure and heart rate
• New or worse behavior and thought problems
• New or worse bipolar illness
• New or worse aggressive behavior or hostility
• New psychotic symptoms (such as hearing voices, believing things that are not true, are suspicious) or new manic symptoms in children and adolescents
• Peripheral vasculopathy, including Raynaud’s phenomenon, in which fingers or toes may feel numb, cool, painful, and/or may change color from pale, to blue, to red
• Motor tics or verbal tics (sudden, repetitive movements or sounds)
• Personality changes, such as appearing “flat” or without emotion

Side effects of antipsychotics include: (7, 11)

• Drowsiness
• Dizziness
• Restlessness
• Weight gain (the risk is higher with some atypical antipsychotic medicines)
• Dry mouth
• Constipation
• Nausea
• Vomiting
• Blurred vision
• Low blood pressure
• Uncontrollable movements, such as tics and tremors (the risk is higher with typical antipsychotic medicines)
• Seizures
• A low number of white blood cells, which fight infections
• Rigidity
• Persistent muscle spasms
• Tremors
• Restlessness
• Tardive dyskinesia
• Akathisia
• Parkinsonism