Category: Brain

Articles associated with the brain

Understanding the Science behind Nightmares

woman sleeping in a wooden room
Pixaby.com

Waking up drenched in sweat, gripping the sheets in the middle of the night is a well-known concept for many people. And the culprit responsible for this is nightmares. A nightmare can wake a person up in a state of chronic anxiety and fear, while the world around them is fast asleep.

Nightmares can affect people of all ages, but children are more commonly the victim of the terrorizing sleep visions. However, most children grow out of it eventually, whereas if adults have nightmares, they might be in for a life-long chain of encounters with panic-inducing visions.

“It’s the stuff nightmares are made of” – A common expression we all have heard before, but what are nightmares exactly? Why do we have them and what can we do about them? Let’s delve further into this phenomenon and find out. 

History

Back in the 1700s, a nightmare was defined as a disease characterized by having strong emotional responses due to a person’s thoughts during sleep. That is, people used to believe that when a person would think about having a weight upon themselves during their sleep, they would experience symptoms of nightmares. The said definition was first printed in the Universal Etymological English Dictionary published in 1721 by Nathan Bailey.  

Although now people don’t often exchange the definition of a nightmare, the general perception about a nightmare remains the same. That is, a nightmare evokes strong emotional and physiological responses in humans.

Understanding Nightmares

Nightmares are an extension of a person’s fears and worries. However, the depiction of those fears and concerns in nightmares can be jarring and leave a person in a state of pain. According to the American Academy of Sleep, 10-50% of kids between the ages of 5-7 can be affected by nightmares to such an extent that they might end up disturbing their parents or a sibling to manage their fear.

Children’s nightmares are typically associated with a scary TV show or a film or any significant anxiety-evoking life event such as a death in the family or starting a new school. What a child sees in a nightmare is, in most cases, a reflection of how much they are affected by a harrowing life event or a scary story. Although the trauma of having a nightmare in kids is no less severe than that experienced by adults, children outgrow nightmares as they age. But if adults are on the receiving end of nightmares, then the chances are that they might never outgrow them.

The American Academy of Sleep reports that nightmares plague only 2-8% of the adult population. Adult nightmares are similar to children’s nightmares in most aspects. The nightmares an adult experiences are also a continuation of their thinking process. According to Lauri Quinn Loewenberg, the author of Dream on it, Unlock your Dreams and Change your Life; a nightmare is the continuation of our chain of thoughts from the day. Anything that disturbs a person during the day can disturb them during the night as well. The only difference is that in the day they can distract themselves while in the night, during sleep, they can’t distract themselves. And henceforth, nightmares can be overpowering and overwhelming.

Even though nightmares stem from the daily stresses, worries, and banes of life, they are not always the cause behind a nightmare. In some cases, poor eating habits can also cause bad dreams to occur. Indulging in a late-night snack or a carbohydrate-rich meal before going to bed can lead to a terror episode during the night.

For some people, hidden food allergies can also cause nightmares. Sometimes, it’s possible that people might not be aware of a food allergy that they might have. In such a case, that unknown food allergy can lead to disturbing nightmares.

Sometimes nightmares may also disturb a person while they are asleep if they have a sleep disorder. Some sleep disorders like sleep apnea or restless leg syndrome can induce nightmares in a person’s vision during sleep. Furthermore, having psychological disorders such as depression or anxiety can be the reason behind nightmares.

Brain and Nightmares

Typically, nightmares occur in the third phase of the night when REM (Rapid eye movement) is the strongest. There are four sleep stages that a person goes through. The first is sleep onset, the second stage is light sleep, and the third is the deep sleep stage, and the fourth stage is the REM stage.

In routine, rapid eye movement occurs every ninety minutes during the night and is associated with high brain activity, rapid eye movement, and involuntary motor movement. Most people get dreams during the REM stage.

Waking up due to dreams or nightmares is also more prevalent in the REM stage. According to an article published in the American Daily Physician, 80% of dreamers wake up from nightmares during the REM sleep or onset sleep.

What seems to be responsible for the profound responses to nightmares is the amygdala. The amygdala in the brain is associated with processing emotions. During the REM period of the night, the amygdala is highly active, which leads to intense emotional responses to nightmares. So when a person wakes up from a nightmare during the REM stage of sleep, their negative emotions are through the roof.

Dreamers that Encounter Nightmares Frequently

Even though anybody can have nightmares, some people are more susceptible to getting them. People with specific disabilities can have frequent nightmares related to their disability. For instance, a study published in 1990 in the journal Sleep Medicine reported that blind people are more prone to having dreams about getting into a car accident than people with vision. The fear of getting hit by a car or spilling coffee in a social gathering in blind people makes them four times more likely to have nightmares related to it.

Past trauma or distressing circumstances make certain people more vulnerable to the horrors of nightmares than others. A 1999 study published in the American Journal of Abnormal Psychology found that 40% of college students had at least one nightmare in a two-week study. These stats direct towards a strong connection between nightmares and everyday stress.

The only way to escape nightmares is to handle our fears of the day. Once a person learns to manage their everyday stresses properly, they will be less likely to have nightmares, unless they have a nightmare-inducing condition like a sleep disorder.

Distinguishing Between Depression and Sadness

A girl standing with a book alone in the woods
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Continuing our series on depression, we will focus on sadness and discuss how the two are related. According to the reports by the American Association for Anxiety Disorders. Depression is a debilitating condition and can alter the quality of life of anyone who suffers from it, but how does this relate to depression?. A person may exhibit many symptoms, including anxiety, sadness, higher irritability, etc. Even though sadness can be part of depression, people often confuse the two terms and use them interchangeably.

So What is the Difference?

It is a feeling, an emotion that everyone experiences at some point in their lives. However, depression is a medical condition that is characterized by sadness and multiple other symptoms. It’s essential for people to understand that the two phenomena are fundamentally different in order to seek help when need be. 

In simple terms, depression and sadness are not synonymous; one is a mental disorder while the other is a naturally occurring feeling. A chemical imbalance causes depression in the brain, and a traumatic or painful incident can trigger sadness. Sadness can fizzle out, but depression doesn’t. No matter how pervasive the sadness feels in the wake of a tragic accident, it will dissolve after some time. However, it is important to note that any traumatic event can be the triggering factor for depression, with sorrow as one of its symptoms.

Positive things can be done to manage both sadness and depression, for instance, if a person has a horrible boss and it induces sorrow in them, thinking about a day out with friends or going away for a day or two could bring relief to the sufferer. This method can help reduce anxiety, whether if it is just sadness or you are going through a depressive episode. 

However, severe depression may need more positive inducing factors. And that’s a main difference between sadness and depression.

 Sadness Symptoms

Sadness can, at times, can be all-encompassing, as if it has taken over a person’s life. And that’s natural. When people are hurt or faced with unpleasant circumstances, they can feel bad about it, but when those circumstances start disappearing or settling, people start feeling better. Even in times of extreme sadness or temporary depression, people can smile about things that make them happy. 

Depression Symptoms

Depression is an abnormal state of being. It is physiological, which affects a person’s mood, behavior, thought processes, perceptions, and even appetite. It’s a psychological disorder that colors every aspect of a patient’s life. Here are some of the most common symptoms of depression.

Upset woman in front of computer
  • Feeling of despair
  • Sadness
  • Feeling of discouragement
  • A loss of interest in activities that were once enjoyable
  • An overpowering lack of motivation
  • Receding self-esteem
  • Feelings of self-doubt

A person suffering from depression likes to stay isolated and doesn’t want to take part in social activities, such as hanging out with friends or spending time with family.

If these symptoms last for more than two weeks, then a person may be diagnosed with major depressive disorder, commonly known as depression.

Some common signs of MDD are:

  • Low levels of energy, lethargy
  • Insomnia or disturbed sleeping patterns
  • Continuous depressed mood for days
  • Loss of interest in activities
  • Loss of appetite, weight loss
  • Feeling  of worthlessness or excessive levels of guilt
  • Inability to make decisions and concentrate
  • Suicidal thoughts
  • Recurrent episodes of uncontrollable crying

Anybody who experiences any 5 of the mentioned symptoms is most likely suffering from depression. However, to make a formal diagnosis, the doctor must link all the signs to depression and not to a different underlying mental condition like substance abuse.

Depression hampers a person’s ability to get through the day. If you have depression, then you must often find yourself struggling to get out of bed in the morning.

Biology of Depression

The nerve cells, known as neurons, communicate with one another within the nervous system via a chemical known as a neurotransmitter. When there is a discrepancy in the levels of certain neurotransmitters in the brain, the brain experiences a chemical imbalance.

In the case of depression, the brain encounters a lack of serotonin, a neurotransmitter responsible for communicating the feelings of happiness and ecstasy. The brain senses or registers the feeling of joy in the presence of serotonin; otherwise, it doesn’t recognize the feeling. When there is a shortage of serotonin in the brain, a person experiences symptoms of depression. And those symptoms can only be treated with a proper treatment plan. 

Treatment of Depression

If a person experiences symptoms of depression for more than two weeks, then they should seek professional help, because unlike sadness, depression doesn’t go away without a proper treatment plan.

The most common treatment routes prescribed by psychiatrists are

Medication

To balance out the chemical imbalance in the brain during an episode of depression, doctors use drugs in patients with depression. The most common type of antidepressant medicine given to treat depression is selective serotonin reuptake inhibitors (SSRIs). SSRIs increase the level of serotonin in the brain, which leads to mood enhancement and remission of the symptoms of depression.

SSRIs do help people with depression, but they can also have some adverse side effects. In some cases, they can aggravate the symptoms of depression and may even lead to the ideation of suicide in younger people.

Due to the adverse side effects of these medications, they come with black box warnings to ensure people know about the impact before consuming the medicine.

Psychotherapy and Counseling

Psychotherapy is talking with a trained professional who helps a patient tackle their symptoms of depression. Depression patients can take therapy with or without medication.

Woman holding hands with others

A therapist helps people with depression in identifying their trigger points and come up with coping mechanisms for those trigger factors.

In extreme cases, where a patient attempts suicide or harm themselves, psychotherapists are crucial to calm such patients down and help them deal with their severe symptoms.

Conclusion

Sadness and depression are two separate things. Both can occur independently of each other; however, depression needs proper treatment, while sadness can go away on its own.


How Stress Affects the Human Body?

In our previous article on anxiety and stress, we discussed the many ways you can work to alleviate or at the very least, reduce your anxiety. Now, let us discuss how stress affects you and what it can to do to your body, should it prolong. It is our hope that having this basic understanding of stress and anxiety will help you build on eliminating it.

Good Stress vs. Bad Stress

This human body’s response to environmental factors has many benefits. It helps us to keep going, face challenges, and overcome danger. This is due to the body’s built-in “fight or flight” which we react to when we are confronted with potential danger.

While occasional triggering of the fight or flight response has positive effects, prolonged engagement of this state can lead to a condition called chronic stress and it happens when a person goes through a series of prolonged challenges without any relief.

This condition is dangerous because the body’s fight or flight response is active all the time, which can subsequently disturb our system’s internal balance and can lead to wear and tear in the body – both emotional and physical. 

Effects of Stress on the Body

Man displaying frustration in front of a desk

Chronic stress is not something to ignore. As this disorder prolongs, more damage can occur in your body, both physically and mentally. According to the American Psychological Association, the following transformations can occur: 

Changes the Function of the Nervous System

This is because chronic stress alters the brain’s neurons by causing too much cortisol to be created. Cortisol exists naturally in the brain, but too much of it can disrupt the synapses (the electrical connections) between neurons and as a result, cognitive processing can be inhibited.

In other words, an abnormal abundance of cortisol can cause degradation of memory since the connections (of the synapses) equate to the transfer of information and if those connections are broken, so is the transfer of information.

Neurons in the Brain
Synapses in the brain connect with each other allowing information to build. Too much cortisol can disrupt this transfer of knowledge and memory.

The effects of chronic stress are obvious when a person experiences difficulty in retaining and processing information (although there could be other factors involved as well). This can subsequently result in decision issues as well. 

Chronic Pain 

man-suffering-from-neck-pain-isolated-on-white-background

Anxiety can cause the muscles to be in a state of alertness, which is due to our fight or flight condition. While this helps us to become more active in stressful conditions, it can lead to chronic (persisting) pain in the long run.

This is because chronic stress causes tension in the body. If the muscles continue to be in this state for too long, it can lead to stiffness, particularly in the areas of the neck, shoulders and head. Sometimes pain can be felt in the chest, but chest pains can be a sign of something even more significant and should not be taken lightly. People experiencing muscle pain from stress are also prone to migraines and stress-related headaches.  

Cardiovascular Diseases 

When in this fight or flight condition, the heart and the blood vessels work harder to provide more oxygen to the body, in turn producing stress hormones. This exposes your body to unhealthy, elevated levels of adrenaline, cortisol and norepinephrine, which increases heart rate and blood pressure, and happens so that the body can make quicker decisions in case of danger.

If the condition becomes chronic, the heart and blood vessels need to work even harder on a continuous basis; subsequently, the risk of heart attacks and other cardiovascular diseases increases.  Additionally, the constant presence of stress hormones in the blood can enhance the production of cholesterol. 

Secondary effects of stress-related heart disease could result from overeating, lack of exercise and the potential to drink and smoke more.

Affects the Respiratory and Digestive Systems

The respiratory system in the human body supplies oxygen to all parts of the body. In case of stress, the heart rate increases which, in turn, pushes the lungs to supply oxygenated blood to the body. This causes shortness of breath and rapid breathing. For people who do not have any respiratory condition, shortness of breath may not be a problem but it can be a serious concern for someone who has asthma or some other respiratory condition. Research also suggests that chronic stress can trigger respiratory conditions like asthma. This is because of a continuously overworked respiratory system. 

Stress is also closely linked with the digestive system. It not only gives you “butterflies” but can influence the overall health of your entire digestive system. Since stress increases metabolic activity, the processes taking place in your digestive system also speed up. As a result, it can lead to many conditions that are associated with improper digestion. This includes acid reflux, vomiting, nausea, and inconsistent bowel movements. 

Conclusion 

While some amount of stress is important to keep you going, too much can have detrimental effects on the human body. There is an abundance of ways to control stress, but in a nutshell, make sure you eat the proper stress-reducing foods, get a good seven-eight hours of sleep, exercise regularly and seek medical attention if necessary.


Top Foods for Boosting Your Memory and Brain Health


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Brain Motor & Sensory Perception Illustrated
Photo: Wikipedia Public Domain

You Are What You Eat!

Before you cut into that big juicy T-bone steak, you should consider something: What we eat has an impact on how we think (cognitive processing) and use our memory, especially as we age.

Our brain is one of the most vital organs, responsible for day-to-day functions. It is in charge of ensuring that our heart keeps beating and our lungs keep breathing. That is why a healthy brain is essential for living a long, healthy life.

The foods we consume play a major role in regulating brain health, impacting mental tasks such as concentration and memory.

Listed below are some foods that are associated with keeping a brain healthy.

Blueberries

Blueberries over plate of cottage cheese
Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free Image

In addition to providing numerous health benefits, blueberries are specifically good for the brain.

Anthocyanins are a group of plant compounds that contain antioxidant and anti-inflammatory effects. They are found in abundance in blueberries. Antioxidants deter brain aging and brain diseases such as dementia as they act against both inflammation and oxidative stress. Studies have shown that antioxidants in blueberries accumulate in the brain and improve communication by repairing neurons. Try blueberries for breakfast along with Greek yogurt. Add a few peanuts as well.

Fatty Fish

This category includes fish such as trout, salmon, and sardines which are great sources of omega-3 fatty acids. Approximately 60% of our brain is made up of fat and half of that fat is omega-3.

Omega-3 is used to build up nerve cells which are essential for memory and learning. It also has other health benefits as it helps in warding off Alzheimer’s disease by delaying age-related decline in cognition.  On the other hand, not getting enough omega-3 is associated with depression and hampers learning.

Gray matter is a substance that controls emotion, memory, and decision-making. People who consume broiled or baked fish regularly tend to have more gray matter in their brains and that is no doubt a good thing.

Coffee

Hot Coffee
Photo: Pixaby

If drinking coffee in the morning is the norm for you, then you will be glad to know that it is good for your brain’s health.

The two main components in coffee that are beneficial are caffeine and antioxidants.

The benefits of caffeine are as follows:

    • Increased alertness. Adenosine is a chemical messenger that is responsible for making you feel sleepy and caffeine helps to block it.
    • Improved mood. Caffeine is associated with boosting the chemical serotonin which is responsible for making us feel good.
    • Heightened concentration. A study conducted on assessing the benefits of coffee found that people who drank it in the morning or kept taking smaller servings throughout the day were more effective at tasks that require concentration.

Turmeric

Tumeric
Turmeric root and turmeric powder. Photo: iStock

This spice has garnered a lot of attention in recent times. Most commonly used in curries, this dark yellow spice carries numerous health benefits for the brain.

Curcumin is an ingredient that is found in turmeric and can directly access the brain to benefit the cells. Apart from antioxidant and anti-inflammatory properties, curcumin has the following advantages:

    • Promotes the growth of new brain cells. It helps in boosting brain-derived neurons which is a growth hormone directly responsible for the growth of brain cells.
    • Eases depression. Serotonin and dopamine which are responsible for making us feel good are boosted by curcumin. One study found that it alleviated depression symptoms in under six weeks, similar to the effects of antidepressants but without the drawbacks of pharmaceutical drugs.

To utilize the benefits of curcumin, start using curry powder or add turmeric to tea or potato dishes.

Dark Chocolate

Dark Chocolate Almonds
Photo: ©SMS

Dark chocolate and cocoa powder contain elements that carry numerous benefits for the brain such as caffeine, antioxidants, and flavonoids (antioxidant plant compounds). The flavonoids in chocolate are particularly beneficial for memory and learning. These compounds are known to slow down age-related mental decline and also play a role in enhancing your memory.

In a study conducted to assess the benefits of dark chocolate, it was found that from a sample of 900 people, those who ate chocolate more frequently showed improved performance in several mental tests (some involving memory as well) as compared to those who consumed it sometimes.

Chocolate is also linked to boosting mood and is associated with positive feelings. Though for some people that is triggered because of the taste.

Nuts

Bunch of Peanuts
“Walnuts and peanuts” by viZZZual is licensed under CC BY 2.0

 

Almonds, in particular, are linked to having a sharper memory and contain antioxidants and vitamin E.  Vitamin E not only slows down mental decline but also shields cell membranes from damage. Walnuts are extremely beneficial as they are rich in omega-3 fatty acids.

Eating nuts has been linked not only to a healthy brain but also to improving cardiovascular health. Nuts boost your immune system to prevent neurodegenerative diseases as well as improve cognition.

The Bottom Line

You may not turn into an Einstein but eating the right brain foods can certainly help your concentration. Just as many foods can keep your brain healthy, some can hamper development and make you prone to mental diseases.

Steer clear of foods with saturated fats that are known to raise blood pressure and are associated with bad cholesterol. Processed meat, excess sugar, and other foods that contain trans fats such as junk food are bad for your brain.

You can help boost your memory and alertness by smartly (pun intended) including the above-mentioned foods in your diet, and it is always a good idea to get advice from your medical provider as well. 

The Connection Between Seafood and Mental Health

Salmon
Pixaby

In the last decade, we have started seeing foods from the lens of a calorie count. Still, very few people consume anything in their staple eating by keeping in mind their mental health and wellbeing.

The growing body of research suggests that there are many foods that play a crucial role in maintaining our mental wellbeing. Many of them also cut down the possibility of mental conditions that are associated with aging (Alzheimer, Dementia). In short, one should also factor in the mental health effects while adding a certain food to the diet.

In this article, we are going to discuss an interesting food category that entails various benefits for mental health and development. On top of that, these foods are also considered healthy from a conventional standpoint i.e. they are packed with healthy nutrients and contain a moderate number of calories.

We are talking about seafood, which is now an essential part of many healthy and weight-losing diet regimens. Here, we will keep the focus of the discussion on the mental health effects of seafood consumption.

Seafood is Memory Booster

Neurons in the Brain
Neurons in the Brain

Our memory diminishes as we grow older, as a decline in our electrophysiological activity dissipates; meaning, the electrical activity of our neurons slows down.  Different studies have proved that manganese, a trace mineral, plays a central role in keeping up neuronal activity. Manganese is a naturally occurring mineral that can’t be formed in an organic reaction, which means our body can’t produce it.

So, we have to get the required manganese amount through dietary sources. Seafood, of all types, is rich in manganese. By making seafood a part of your daily diet, you can prevent a potential manganese deficiency. It is important to mention that manganese deficiency doesn’t happen with any telltale symptoms.

Salmon is rich in many other minerals; such as Fatty Acids, proteins, B Vitamins, Potassium, Selenium, Antioxidant Astaxanthin, and studies have shown it may reduce the risk of heart disease.

Mussels are good seafood that contains manganese. A few others are 83% DV in 20 small clams, 45% DV in 3 oz of oysters, and 19% DV in 3 oz of cooked crayfish. (Other sources of manganese are found in quinoa, pecans, oatmeal, and whole-wheat pasta.) By making seafood more frequent in your diet, you don’t have to worry about manganese deficiency and subsequent memory loss.

A standard blood test by your physician can determine your manganese level. These tests are usually given during your yearly physical, although, the doctor may require a special test if he/she determines that you might be missing the standard manganese requirement. This goes for all vitamins and minerals that would be tested.  

Seafood Is Good for Mood

Fresh Sea Trout on a plate Many people underestimate the significance of foods that uplift the mood. A good demeanor is not just a fleeting mental phenomenon. By keeping your mood good, you can mitigate the effects of chronic stress. Mood also helps alleviate the symptoms of depression and anxiety. In short, how your mood fares affect your mental health and consequently dictates the quality of your life.

So, mood-boosting foods are important, and here’s some good news: fish is one such dietary option that uplifts our moods. Seafood is rich in tryptophan—one of the eight essential amino acids. This amino acid is special because it is the metabolic precursor of serotonin, commonly known as the happy hormone. Tuna is a good source of tryptophan as well as salmon, trout, and Mackerel.

Tryptophan helps maintain serotonin

With seafood being a part of your diet, you help maintain the serotonin levels in the brain.  

Seafood and Neurological Development

The neurological development of a fetus is really crucial for many reasons. To begin with, its abnormalities can affect the growth of other parts of the body. Secondly, insufficient neurological development can turn into some permanent brain issues. In order to ensure healthy neurological development in unborn children, it’s important that pregnant mothers don’t face the deficiency of nutrition that goes into the development of the brain.

The inclusion of seafood in the daily diet of pregnant mothers can facilitate the healthy neurological growth of the fetus. Some scientific studies have substantiated the beneficial impact of seafood consumption among mothers on the brain health of the newborn.

Seafood Prevents Mental Fatigue

Salmon on a plate

Zinc is another trace mineral that is considered central to mental health. It maintains the activity of the cognitive function of the brain by ensuring non-stop synaptic transmission. Nearly every seafood item is rich in zinc. By making seafood a regular part of your daily diet, you can make sure zinc levels don’t deplete within the body.

Zinc helps ensure non-stop synaptic transmission

Zinc is also believed to have remedial effects against depression. For that matter, it is a part of many antidepressant medications. Nevertheless, the studies regarding the antidepressant action of zinc are still inconclusive.

Seafood Reduces the Risk of Alzheimer’s

Dementia PatientFor many years, Alzheimer’s was considered an inevitable outcome of aging. However, scientists have put forward some theories and experimental results showing that Alzheimer’s is not always the side effect of aging.

In one similar study published in the American Medical Association (JAMA), it has been established that making seafood a regular part of your diet can reduce the risk of Alzheimer’s by half in the later stages of life. It is believed that the accumulative mental health benefits of eating fish actually erect a barrier against Alzheimer’s.

Healthy Seafood to Eat

There are some options that you can mull over to add to your daily diet to get all the mental health benefits discussed above. These dietary fish options are also healthy with their calorie count and nutritional composition.

Shrimp

Cooked shrimp

Shrimp is a great food source for iodine, a mineral that many people are deficient in. Iodine is a necessary ingredient for proper thyroid function and brain health.

Shrimp is also a great source of omega-6 and omega-3 fatty acids, which are known to be helpful for people with anxiety and mood swings, such as bipolar disorder and contains a number of other helpful nutrients for the body and brain.

Freshwater Coho Salmon

Freshwater Salmon is free of any harmful mercury traces. It is packed with healthy omega-3 fatty acids and trace minerals essential for mental wellbeing. Moreover, there are many delicious recipes that can be prepared with salmon. If you can’t easily find freshwater Salmon, get the canned one.

Sardines

Sardines are inexpensive fish packed with omega-3 fatty acids and vitamin D. This is another seafood option that can be added to the diet for its benefits for mental health.

Atlantic Mackerel

This dietary fish is good for many reasons. It contains all the ingredients to improve mental health. In addition, it is rich in proteins. So, you can also make it part of a weight-loss diet plan.

Eating more seafood is good for health in all aspects. They are packed with good fats and proteins. They don’t contain calories in excess. Also, they are easily available. To sum it up, seafood is a perfect dietary option for both physical and mental wellbeing.

Bipolar Disorder – Much More than Just Mood Swings

Photo by Bambara – yayimages.com

One could say that people exhibiting bipolar disorder are the most emotional people in the world; although possibility true, this would be a rather simplistic way of describing it, but it would definitely give a good illustration of how those who have this disorder react.

When you see someone with quick and extreme mood changes, it may be more than just regular emotional swings. Although not always, a person exhibiting episodes of drastic mood changes may actually be suffering from bipolar disorder and is a mental illness that affects around 60 million people all over the world, according to the World Health Organization.

What is Bipolar Disorder and How is It Different from Regular Mood Swings?

It is normal to experience mood changes in everyday life – there are days when you feel happy and content and there are times when you can’t help feeling down or maybe even depressed. However, if the mood changes are too drastic and start to affect your daily life, there could be an underlying problem.

Drastic and severe mood changes with depressive and manic episodes are the key symptoms of bipolar disorder.

This is a disease that affects the brain and as defined by the National Institute of Mental Health as an illness that is characterized by dramatic changes in one’s mood, activity levels, and energy. The highs and lows are so severe that they interfere with the patient’s everyday life and often makes it difficult (or impossible) to even carry out everyday tasks, not to mention the impact it has on that person’s friends and loved ones. The mood swings can last for prolonged periods, which then cause psychological distress.

The disease is also called manic-depressive disorder, which was a term used more often in the mid-20th century, reflecting the two extreme states of mood swings. Mania, or the high, is characterized by hyperactivity, grandiosity, and euphoria whereas the depressive state makes the person feel hopeless and lethargic. During the depressive stage, the patient loses interest in everything and becomes pessimistic.

Symptoms and Diagnosis

Unfortunately, there is no test that can tell if a person is suffering from bipolar disorder. This makes the diagnosis quite difficult. The evaluation generally includes the following:

  • Physical Exam and Lab Tests – Since there is no test for bipolar disorder, doctors have to perform different types of tests, like body scans and blood tests, and a physical exam in order to rule out any physical medical condition that may be causing the symptoms.
  • Mood Charting – The doctor may ask you or a family member to keep an eye on (and maintain a record of) your mood swings, sleep patterns, and other behavioral factors on a daily basis.
  • Psychiatric Assessment – The diagnosis of bipolar disorder is often not made without the involvement of a psychiatrist. A person exhibiting some symptoms of the disease is often referred for a psychiatric assessment. This includes a number of things, like filling out a questionnaire or self-assessment form and consultation sessions with the psychiatrist during which the doctor will talk about your feelings, behaviors, and thoughts. The psychiatrist may also need to talk to a family member or a close friend regarding the symptoms a person is showing, in order to reach a decision.  Usually the psychiatrist can determine if the person is bipolar after just a few visits.

While the diagnosis is not solely made on the basis of symptoms, it can definitely help to reach a conclusion. According to experts, a person suffering from bipolar disorder generally shows at least three symptoms of mania and hypomania (a less severe stage of mania) and at least five symptoms of severe depression.

A manic or hypomanic episode is characterized by the following signs and symptoms:

  • Increased energy, activity, or agitation
  • Acting abnormally jumpy, or upbeat (hyper)
  • Talking much more than usual
  • Distractibility
  • Decreased sleep
  • Racing thoughts
  • Making poor decisions, for example, bad financial decisions, going on shopping sprees, etc.
  • Euphoria characterized by exaggerated self-confidence and sense of well-being

Some of the most common symptoms a bipolar person shows during a severe depressive episode include:

  • Feeling extremely sad, hopeless, and empty
  • An increase or decrease in appetite
  • Significant weight gain or weight loss without any apparent reason
  • Feeling restless
  • Sleeping too much (hypersomnia) or too little (insomnia)
  • A constant feeling of fatigue
  • Low energy and slowed behavior
  • Reduced concentration and ability to think
  • Indecisiveness
  • Losing interest in everything
  • Feeling guilty or worthless
  • Suicidal thoughts and attempts

Depending on the type of bipolar disorder and its severity, some patients may also experience and exhibit anxiety, psychosis, ADHD, or substance abuse. The initial signs and symptoms of bipolar disorder often first appear during teen age. However, the mental condition can also affect children.

Unlike the common perception, it is possible to live a normal life even when you are diagnosed with this disease and the even better news is that there are many medications available to help the individual maintain a normal lifestyle. Therefore, consult a doctor if you or a loved one is experiencing any of the symptoms – it may be more than just mood swings.

Lastly, we all need to be a little more empathetic towards people suffering from mental illnesses. They may not appear as severe as diseases that affect our body, they are equally (and maybe more) traumatic and painful. Instead of labeling anyone as psychotic, try and help them in some way –they may be suffering from a mental condition and may not be aware of it themselves.   

Post-Traumatic Stress Disorder (PTSD) – One of the Most Misunderstood Mental Disorders – CDP

Solider with hands on his faceJune 27th is National PTSD awareness day. While there is still a general lack of understanding of mental illnesses, PTSD is one of the most misunderstood mental disorders. Despite the availability of modern research findings, there are still many unfounded beliefs associated with PTSD.

Some of the commonly held myths are:

    • Only soldiers and war veterans can suffer from PTSD
    • PTSD is a sign of weakness
    • There are no treatments for PTSD
    • People who have PTSD are dangerous
    • Every person who experiences trauma develops PTSD

What is PTSD Then?

The American Psychiatric Association defines post-traumatic stress disorder (PTSD) as “a psychiatric disorder that can occur in people who have experienced or witnessed a traumatic event, it could be war, a terrorist act, serious incident, natural disaster, and sexual or violent personal assaults, like rape.”

The mental disorder is mainly characterized by extreme fear and anxiety that is often uncontrollable.

In the field of medical science, it is an established fact that anyone who has witnessed or experienced an event that negatively affected their physical and emotional well being or posed a threat to their lives can develop PTSD. Simply put, any incident that induces extreme learned fear can cause post-traumatic stress disorder.

Although it is common for anyone to experience anxiety and emotional issues after going through a trauma, the intensity of the symptoms reduces with time. But people suffering from post-traumatic stress disorder are unable to recover from the trauma, and the severity of their symptoms does not reduce with time.

Research has shown that women, children, and disabled people are more likely to develop the disorder.

Factors That Can Increase the Risk for Developing PTSD

While it is impossible to accurately predict if a person is likely to develop PTSD, there are a few factors that researchers believe can increase the risk of developing it. They include:

    • Loss of a loved one
    • Serious injury or harm, either to yourself or to a loved one
    • Isolation or separation
    • Displacement from home or being away from the family as a result of some incident 

New Scientific Discoveries 

It was long believed that war-related PTSD depends on how well a soldier copes psychologically with the constant threat and exposure to violence. A research study published in the Academy of Management Journal in 2016 regarded the view as incomplete and representing only half the story.

As stated on the University of Cambridge website, researchers found that the context through which a person experiences a war may play an equally important role in determining why wars affect people differently; such as, their cultural, organizational, and professional background.

According to Mark de Rond, one of the two researchers who conducted the study, “this understanding of the connection between PTSD and the context of those who suffer from it could change the way mental health experts analyze, prevent and manage psychological injury from warfare.”

Some Common Signs and Symptoms of PTSD

A person suffering from this condition usually experiences and/or exhibits a combination of the following symptoms:

    • Extreme fear or phobia
    • Depression
    • Insomnia
    • Hypervigilance
    • Detachment
    • Flashbacks, intrusive thoughts, and nightmares
    • Severe anxiety
    • Irritability
    • Anger issues
    • Inability to concentrate
    • Self-destructive behaviors
    • Lack or loss of appetite
    • Substance abuse

The severity of these symptoms can vary from person to person.

Diagnosis of PTSD

PTSD statistics
PTSD Depression chart Wikipedia
Only a trained healthcare professional can diagnose post-traumatic stress disorder. This is due to the fact that many patients do not experience or exhibit most of the symptoms associated with the disease.

What makes it even more difficult is the fact that many people experience anxiety that is generalized and not associated with PTSD. This is why it is highly recommended to consult a trained and experienced professional for diagnosis and avoid taking any medications on your own.

How is PTSD Treated?

According to PTSD United, about 70% of adults in the U.S. reported having experienced traumatic events at least once in their lives. Out of this, 20% developed PTSD.  The website also stated that around 8% of Americans suffer from PTSD at any given time.

Like all other mental illnesses, many conventional treatments are available for it. However, they may not work for everyone. Patients who do not find relief from conventional medicines find it very difficult to deal with the disease, and they sometimes end up harming themselves; there are some cases where patients even committed suicide or committed harm to others.  

Due to the inefficacy of first-line medications (for some patients) and serious negative consequences, researchers have been continuously trying to find alternative treatments for PTSD.  

Can Cannabis be an Alternative Treatment for PTSD?

According to research published in Molecular Psychiatry, certain compounds that are present in cannabis can provide some relief to patients of PTSD.  

There are many other studies that have led scientists to consider that cannabis may offer help in managing the disease by providing symptomatic relief. However, the research is still in its preliminary stages and there is a long way to go before the drug can be approved as a treatment for PTSD.

How Can Cannabis Help with PTSD?

According to the research, cannabis can provide symptomatic relief by removing associations to painful memories. This can help patients who experience flashbacks whenever they see or hear something that is somehow associated with the event that initiated the disease.

A study was conducted to understand the neurobiological mechanisms that initiate the development of PTSD. It was found that people suffering from post-traumatic stress disorder have a deficiency of anandamide. Anandamide is an endogenous (not attributable to any external or environmental factor) cannabinoid compound that triggers certain brain receptors that are called CB-1. These receptors are responsible for mediating many psychological functions.

When they are normally functioning, they help people overcome traumatic incidents by deactivating the bad memories.  The research also found out that cannabinoids may help remove the deficiency of endocannabinoids that contribute to PTSD. However, the drug may cause many side effects. Hence, it should not be used unless prescribed by a registered healthcare practitioner.

What We Learned About the Brain this Year

Colorful illustration of the brain
Photo: iStock

The human brain, the single most important organ in the body distinguishes itself from all other living species. The way the brain works is a wonder and has not been fully understood by scientists to this day. Indeed, every achievement of human civilization since the beginning of time has become possible because of this three-lb lump of tissue.

Many neurological studies of cognitive activity have been researched; however, the underlying chemical and non-chemical processes responsible for its functioning are still a mystery. Nevertheless, scientists are gradually digging out new information about the brain, helping us to understand this marvelous biological creation of nature. As 2018 is about to end, it will be apt to discuss some of the notable scientific discoveries and developments that have recently been discovered.

Discovery of a New Brain Cell

Neurons in the Brain
Close up of Neurons in the Brain

The brain is made up of specialized cells called neurons. There are many different types of brain cells and it’s rare that scientists come across an entirely new class of neurons, since the majority of neurological studies are confined to other mammals, particularly rodents.

However, in 2018 a new discovery was made, a neuron called ‘rosehip neuron’. The brain cell is named after the fruit because of its shaggy appearance. Rosehip neurons were discovered in the part of the brain that is responsible for vision and hearing. It has also been found that this cell is not present in other mammals. Scientists have yet to find out the exact function of this new and unique neuron.

The Brain is Not Bacteria-Free

For a long time, scientists used to believe that the brain was naturally a bacteria-free environment. However, a recent study that still needs additional scientific validation has concluded otherwise. It’s also interesting to note that this discovery was unintentional. It occurred when researchers were analyzing the effects of schizophrenia on post-mortal brains. The researchers actually detected unidentified rod-shaped objects during brain imaging. Further inspection revealed that they were actually bacteria.

The bacteria were found near the barricade that separates blood from the brain fluid, which implies that they might be part of the blood-brain barrier. However, nothing conclusive can be said about the role of bacteria in the brain. If the presence of bacteria is further proved, then it will definitely change the course of future neurological studies.

Magnetic Particles have a Purpose in the Brain

Scientists first discovered the presence of magnetic particles in the human brain in 1990. However, their role in the brain is still not clear. Many scientists believe that neuronal magnetic particles have a physiological purpose. On the other hand, some neurologists contested that traces of magnetic particles in the brain were caused by lingering environmental contaminations.

This year, a group of scientists have mapped out the exact location of these particles in the brain. The researchers carried out the mapping of six different brain specimens to conclude that the magnetic particles are concentrated at particular sites in the brain. The patterned presence of magnetic particles at least makes one thing clear i.e. they have a biological purpose in the brain, which is a good thing in this politically charged climate!

It is worth noting that magnetic particles have been discovered in other animals as well. Some experts suggest that the presence of magnetic material in the brain might help animals with navigation. But this is just a hypothetical inference and no concrete evidence currently supports this claim.

Role of Virus in the Construction of Human Consciousness

In a study this year, scientists found out that a viral gene is also responsible for intracellular communication between neurons responsible for the high-order thinking process.

Scientists have named this gene ‘Arc’, which contains genetic information and transmits it from one neuron to the other. It has also been found that the Arc gene mutation usually occurs in people suffering from different neural disorders.

The next objective of researchers is to find out the exact genetic information that is relayed by this viral gene and how it got into the brain in the first place. Scientists will also try to establish the link between the Arc gene alteration and neural disorders.

Stress Physically Affects the Brain

The harmful effects of prolonged stress have been known for a long time. However, a study conducted in October this year suggests that stress also has physical implications for the brain. The researchers analyzed the brain volume of 2,000 healthy adults to find out that those with high cortisol levels have a slightly smaller brain volume.

Cortisol is a hormone released into the bloodstream when a stressful condition materializes and subsequently, puts the body into a fight-or-flight response. Stress is a regular physiological phenomenon that helps humans safely steer out of difficult and harmful situations. However, chronic stress that is highlighted by a constant spike of cortisol is detrimental to human health.

The brain has Noise Filters

You might have noticed that we don’t hear each and every footstep of ours. Research conducted on mice this year suggests that the brain develops its own filter to cancel out what it perceives as noise. It has been found that after the brain has discerned something as noise, the motor neurons (responsible for movement) direct auditory neurons (responsible for hearing) to block their own signals. Even though the study was conducted on mice, scientists believe that the same can be said for the human brain too.

So, scientists keep on discovering new things, but the above discussion shows that a lot of it has yet to be found, especially regarding the underlying functioning of the brain. The discovery of new neurons also implies that we still don’t know the entire anatomy of our brains.

How You Can Help When a Loved One has Alzheimer’s Disease

Woman Taking Care of an Elderly ManAlzheimer’s disease is an aggressive neurological disorder that slowly breaks down brain cells and inhibits bodily function. The main problem materializes when a person starts to forget things as their brain cells gradually die.

For loved ones, it can be very difficult to see how Alzheimer’s is takes away the independence of the person who has acquired it. It can also get frustrating, especially when the individual is unable to communicate their wants and needs. There are a lot of myths about Alzheimer’s, so we are going to provide the proper procedures to follow as if you find yourself in a position to assist someone who has acquired this debilitating disease.  

Read Up about It

A good way to help is by doing your research regarding Alzheimer’s disease. This can allow you to understand what you should expect and how you can prepare. In many cases, there are common misconceptions about the condition as well that might mar your plans. Always do your research and ensure that you are educated about the condition. This will mean that as your loved one’s condition worsens, you can still do all in your means to make them comfortable.

Similarly, not all forms of Alzheimer’s cause dementia. Dementia only occurs when Alzheimer’s has progressed to a serious stage. The main goal here for you is to understand the condition so that you can offer better support to your loved ones. If you don’t understand it, you cannot help them in a greater capacity, as they need.

  • Healthy Exercises

Just because someone has Alzheimer’s does not mean that they have to stop doing the activities that they’ve enjoyed. In fact, it is actually encouraged that they indulge in activities that can keep their brain healthier for longer time. From gardening and yard work yoga, jogging,  swimming or walking the dog can improve their mood as well as allow them to keep their cognitive thought processes working.

Remember to offer them healthy snacks and water when they are exercising. Also, continue to encourage and interact with them. Whenever possible, allow them to maintain their independence. Alzheimer’s can cause a person to rely heavily on a caretaker. Until that moment, allow them to retain their activities without your assistance. Be careful in some cases though, such as cooking or other activities where a danger may exist. Accidents can occur if the person forgets they are chopping vegetables or they put something in the oven and then forgot about it.

  • Have Realistic Expectations

Alzheimer’s can make a person rather moody and prone to mood swings so you should expect the unexpected. Keep in mind that these patients can fluctuate between good days and bad days. The good days might make you hopeful but things can definitely take a wrong turn with ease. For this reason, be realistic and take each moment as it comes. Also, keep in mind that the good days are not a sign that the disease is diminishing.  

As a degenerative condition, there are treatments available that can slow down the disease but there is no ultimate cure. If your loved one is taking medication for Alzheimer’s, understand that it won’t fix the condition; the medication will just allow them to enjoy their quality of life for longer. It also allows them to adjust to the condition. By understanding and accepting this factor, you can make sure that you have realistic expectations of how the condition will progress.

  • A Predictable Schedule and Routine

One of the major problems with Alzheimer’s is that it can cause confusion on a daily basis. By having a schedule and a routine that is predictable, you can make an Alzheimer’s patient’s life easier. Have meals consistently at the same time; schedule their bathroom breaks, their activities and bedtime. It might feel like looking after a toddler but it allows your loved one to have a set routine that they will not forget so easily.

The routine and monotony of daily life will also allow them to easily handle much of the anxiety and confusion that comes as their condition progresses. Remember to be patient and avoid deviating from the routine as much as possible. Any unexpected changes can trigger anxiety as they are not expecting the change. Moreover, without a consistent routine, it can be difficult for them to remember what they did during the day.

  • Don’t Argue

As they lose their memory, your loved ones will often forget something. They might often believe that they are living in the past or have forgotten that someone has passed away. Never try to argue with them because their failing memory means that they cannot remember what has actually happened. The best thing to do is to gently steer the conversation towards the truth.

If they still insist on something, tell them the truth firmly but avoid arguing. Getting angry for forgetting something will only add to their confusion which in turn, will end up making them angry at their inability to remember. Moreover, as the condition progresses, they will forget so you can’t fault them on this aspect.

  • Emotional Bonds

When a person has Alzheimer’s they can slowly lose their vocabulary as well as their ability to write. They might also forget what certain objects are called and will come up with words for them. An apple could become a red ball. It is very important to read between the lines. When someone with Alzheimer talks to you, you need to listen with your eyes, ears and your heart.

In many cases, the person might not remember an event but they still remember the emotions they felt. Capitalize on this aspect by developing and improving your emotional bonds with them. Listen to music, read out loud to them and try to paint. Moreover, always remember to hug them and let them know they are loved by your actions and your words.

Simple Ways to Tackle Stress and Depression – Part II

Did You Reach Your 10,000 Steps Today?

Graphicstock 052419 Woman on Treadmill Ah, the beauty of exercise! What can one say but only good things about this natural, physical full-body enhancement?

Workouts can stimulate just about every part of your body. But the organs that will love you most are your heart and your belly, however, don’t neglect what they can do for your brain and this is where we will focus our discussion today.

For stress reduction, you want to avoid the loss of neurons in the hippocampus. This is the area where learning, memory, and emotion reside.

Having anxiety can inhibit the natural progressive state of the assembly of your neurons, as well as the effective speed of connections between hippocampal cells.

Studies have shown that exercising, specifically aerobic workouts for a minimum of 20 minutes can promote healthy information processing and memory functions within the brain; thereby countering the diminishing loss of neurons when a person is under stress.

One person told us of her continuous anxiety, (due to personal issues she did not want to elaborate on). She would be stressed all day and had to take pills to sleep, but if there was one daily factor that gave her relief (at least for a while), it was exercise.

Feeling good after exercise is healthy and a valuable factor in stress reduction. In this article, we will not go into detail about all the benefits of exercise, but you can read more about it here. In short, it is a great natural way to keep your mind and body in shape. But remember, No pain, no gain. So put your all into it and watch your health steadily improve.

Can Learning Help Reduce Stress?

Let’s go back to the hippocampus. When two dendrites (the receiving end of neurons) get close together, electrical messages are transmitted from one neuron to the other. This is done through the contact points between the dendrites, called the synapse.  When you learn something new, you are growing topic-specific dendrites to connect neurons to particular synapses or said in another way, you are growing more neurons that communicate with each other so that the new information is intact.

The Anatomy of a Neuron
The Anatomy of a Neuron
As you continue to learn new things, you are growing new neurons. This can help counter the negative effects in the brain when under anxiety (as mentioned in the exercise section above), but another positive factor is the ‘feel-good feeling you get after knowing you have learned something new, so, from a cognitive standpoint, the more learning you can achieve, the healthier your mind will be.

Get a Massage!

Massages have been known to promote relaxation and help alleviate anxiety. But they are not cheap. If you cannot find one that fits your budget, try getting a partner who can do it for you.  For many people, this can work wonders, even for those who are not in stressful situations. Here is a video on how you can do it right.

Medical Assistance

Now we are getting into the heavy stuff, but also the most successful when it comes to helping people get relief from stress. Seeking the advice of a medical professional is commonplace for people with anxiety and depression and there is a correlation between the two, but we’ll focus on anxiety for now.

Therapy – A Positive First Step

One of the most common ailments that would cause someone to go to therapy is stress and the related problems that are associated with it. A counselor can help you manage your anxiety better than you are probably doing yourself. Having someone to talk to in privacy may be one of the most rewarding options for you, but for others, more assistance may be required, however, this would be a good start.

Medication

Pills on a tableAlways seek the advice of a medical professional before taking ANY medication.

Now we come to a path that many, many people pursue, and for good reason!

Prescription drugs can be a significant benefactor in managing your anxiety, as well as the subsequent negative effects it has on your body, but caution is highly recommended!

If you find yourself in constant anxiety, don’t go through it alone.

NOTE: A doctor or certified practitioner is the only one who can prescribe the appropriate medication for you!

There are so many drugs on the market and more are being tested. Some medical scientists are even studying the use of psychedelic drugs to help manage depression, but a physician needs to determine what would be best for you. You may be surprised how much better you could feel with the proper medication and respective dosage.

Case in point: A 45-year-old man lost his father to heart failure. For eleven months, the man blamed himself with the notion that he could have done things better while his father was in ailing condition, not realizing that guilt is a common issue for someone to feel when they lose a loved one; however, most of the time, it is completely unwarranted. “Why didn’t I do it this way” or “I could have done this differently” are common thoughts a guilty person may encounter. For many people who suffer guilt after a loss, the fact is that nothing would have been any different, and as they say “It is all in your head”. But in the mind of the person suffering from it, it was die-hard real.

The ongoing guilt and grief were causing this man to have episodes of depression and when not in depression, he would suffer from serious anxiety attacks. It wasn’t until he sought medical help that a prescription plan was provided to him and after a few weeks, his guilt began to dissipate to the point that one morning when he woke up and he felt entirely free of this feeling.

This happened because he was initially lacking the chemical serotonin in his brain, which caused him to think irrationally and once the proper medication was provided to him, his serotonin level increased to the point that his anxiety and depression were gone.

Referring to a popular metaphor, we can say that the man went from feeling that the glass was half-empty to the glass being half-full. In reality, this meant that he went from thinking negatively about how he could have done things better when aiding his father to think about all the great things he did for his dad.

If you plan to see your family doctor, you can visit him/her first who might be able to recommend some limited amounts of prescription drugs that could help you cope with a bad situation, but for the long term, it would best to seek the help of a therapist and/or a psychiatrist.

Therapists are great ‘listeners’ and can help you cope with your situation. Psychiatrists are medical professionals whose specialty is your mental health as opposed to your physical health. They will be able to diagnose your condition and prescribe the appropriate medications that could help you. Many people choose to see both a therapist and a psychiatrist. Helpguide.org is a great website for obtaining a lot of information on how to get the best therapy for your condition.

To go any deeper would be beyond the scope of this article, but we hope that these suggestions will help improve your state of mind toward the right direction to follow and live a more enjoyable and happier lifestyle.

Happy people jumping