By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

If you’ve ever forgotten where you parked your car, lost your keys in your own house, or walked into a room and forgot why you went there, you are not alone. We all have days like that. But often as we get older, forgetfulness tends to cause more than just temporary anxiety. We sometimes jump to the conclusion that we are getting dementia or have Alzheimer’s disease.

Dementia and Alzheimer’s disease are words that strike fear into many of us. Growing older, losing our ability to remember, think, reason, speak, or care for ourselves is not the way we want to view our own aging or that of our loved ones.

There are many forms of dementia, including Alzheimer’s disease. Alzheimer’s itself does not have a specific test to determine its presence; doctors merely rely on a cluster of symptoms to recognize it. Doctors often diagnose dementia as a generalized disorder that affects the brain causing memory loss, confusion, personality changes, and even physical manifestations.

Other symptoms of dementia of various types include:

• short-term memory loss
• difficulty speaking and communicating
• mood changes
• apathy
• difficulty completing tasks
• confusion
• difficulty following a conversation
• loss of sense of direction
• difficulty recognizing loved ones and familiar faces
• difficulties walking or moving around

Dementia is one of the most commons forms of disability and dependency among elderly people. Dementia can have a major impact physically, psychologically, socially, and economically, not only on those with dementia, but also on families, loved ones and caregivers.

Dementia is a syndrome – usually of a chronic or progressive nature – in which there is deterioration the ability to process thought, beyond what might be expected from normal aging. It affects memory, thinking, orientation, comprehension, calculation, learning capacity, language, judgement and even movement.

Since dementia is so common—especially in the elderly, there’s probably a good chance your life has been touched by someone with dementia. However, it’s important to note that dementia is not a necessary part of aging. By taking care of your health, and avoiding processed foods, sugar and starchy carbohydrates and excessive alcohol, you can lessen your chances of getting dementia.

One of the most important things to note is that many health conditions can create similar symptoms to dementia. Don’t let the doctor just diagnose dementia for you or any of your loved ones without checking into the below health issues, which can mimic dementia—and are often reversible.

1. Gluten Reactions

Gluten reactions and celiac disease are reactions to gluten in wheat, rye, and barley. The classic symptoms of gluten sensitivity show up as bloating, diarrhea, weight loss, cramping and nutrient deficiencies. A standardized blood test can check for this immune response and is diagnosed in a small percentage of people.

However, other subtle symptoms of gluten sensitivity include headaches, skin rashes, skin breakouts, brain fog, depression, anxiety, ADHD and even anemia, even if the test for celiac disease is negative.

While the standard gluten sensitivity lab test may turn up negative, one can still have serious physical and mental reactions to gluten and other components in wheat, rye and barley. The standard test for celiac disease, looks for a reaction to ONE specific gliadin, alpha gliadin and tissue transglutaminase, tTG-2. So, a doctor may call a celiac test “negative” for celiac disease even in the presence of bad reactions to other wheat proteins or transglutaminases.

For every ONE case of celiac disease diagnosed, 6.4 cases of gluten intolerance remain undiagnosed—many with NO obvious GI symptoms at all.
That means that only about 15 percent of people with gluten issues are actually diagnosed.

Celiac disease does major damage to the small intestine and destroys its sensitive lining that absorbs nutrients from food, especially the B vitamins, which have much to do with nerves, the brain and moods.

A well-known neurologist from Mayo Clinic, Keith Josephs, MD made the connection between gluten and dementia when he examined a patient suspected of having a type of dementia called Creutzfeldt-Jakob disease. While this patient did not have CJD, they did have celiac disease with dementia as a result.

Mayo clinic gastroenterologist and celiac disease expert Joseph Murray, MD, says he was surprised that the link was so strong. “I was not expecting that there would be so many celiac disease patients with cognitive decline,” he said.

In other similar cases, the celiac symptoms and mental decline occurred simultaneously. Many patients have recovered mental function when they followed gluten-free diets. Strict avoidance of wheat and other gluten-containing grains is the main treatment for celiac disease.

The connection between celiac disease and mental deterioration is not fully known but it could be a combination of several factors. One theory is that the immune response to celiac disease attacks the brain.

Gluten can also cause an immune reaction in the gut, breaking down its all-important immune system. When the body’s immune function is low, candida (see below) and other opportunistic organisms will grow out of hand. Another problem with gluten is overall increase in inflammation in the body, which can trigger dementia and brain fog. Strict avoidance of all gluten in all foods will stop triggering the celiac/gluten reaction and can help reverse this condition. Keep in mind it may sometimes take 6 months or more for the body to fully recover from the inflammation and chronic reactions from gluten.

2. Candida Overgrowth

Candida albicans is a common species of a type of fungus that grows naturally in the human gut, mouth, and vagina. This yeast is mostly harmless, but in many people, it can grow out of control, causing a wide range of health issues including thrush (yeast infection in mouth), vaginal yeast infections, bladder infections, toenail fungus, brain fog and confusion.

A new study, which appears in the journal Nature Communications, shows that this fungal infection can also enter the brain, causing inflammation and impairing memory, much like dementia. This fungal infection can also lead to the formation of abnormal structures in the brain, very similar to that of Alzheimer’s disease.

In a research experiment, C.albicans was injected into mice. The fungus penetrated the blood-brain barrier and triggered a type of inflammatory response that created amyloid structures (similar to Alzheimer’s patients) around the yeasts in the brain. Mice with the infection showed reduced memory and confusion. However, when the yeast infection was eliminated, memory and confusion went away.

Yeast overgrowth in the gut can result from a diet high in carbohydrates, sugars, processed foods and gluten. Other things that can cause yeast to grow out of control include:

• Antibiotics
• Food allergies
• Alcohol
• Weakened immune system
• Chemotherapy
• Diabetes
• Celiac disease or IBD

Yeast overgrowth also crowds out the beneficial bacteria in the gut, causing an imbalance in healthy gut bacteria. All of this leads to brain fog and confusion.

The candida in the gut actually lives off of sugar and starches, fermenting it to produce energy. Another very common symptom of Candida overgrowth is intense sugar cravings—those are actually the little yeasts in the gut telling their host to ‘feed’ them!

This fermentation process produces chemical byproducts, alcohol and acetaldehyde, which are actually toxic to the body. Here are a few of the ways acetaldehyde impairs cognitive function and causes brain fog:

• Reduces the amount of oxygen carried by red blood cells to your brain.
• Causes a deficiency in vitamin B1, which plays a critical role in brain function.
• Damages nerve cells in a similar way to chronic alcoholism or Alzheimer’s.

The good news is that candida overgrowth can be eliminated by a variety of medications, both natural and pharmaceutical. Pharmaceutical medications include Nystatin which is more gentle to the system, or fluconazole (Diflucan).

Some of the natural solutions to candida overgrowth include oregano extract capsules, pau d’arco tea or capsules, grapefruit seed extract, caprylic acid, curcumin, kombucha tea, probiotics and garlic extract. Keep in mind, symptoms of candida may feel worse as the treatment causes a ‘die-off’ reaction. Dietary changes will necessary to eliminate carbohydrates, alcohol, and all sugars.

Once the candida overgrowth is eliminated, brain fog usually clears, memory improves, and people should feel as sharp as ever.

3. B Vitamin Deficiencies

The B vitamins represent a group of essential dietary nutrients that work together and are absolutely essential for every aspect of brain and nerve function. B vitamins are water soluble and are easily washed out of the system and can also be taken at higher levels without toxicity. In fact, most research on B vitamins shows that they actually should be taken at levels well above the current dietary recommendations.

The B-vitamins, including vitamins B12, B6, B1, B2, niacin (B3) and folate (B9), have been implicated as protective risk factors against cognitive decline and Alzheimer’s disease.
Most diets are lacking in B vitamins in sufficient quantities to supply what is needed. In addition, many people do not metabolize B vitamins well enough to have them do what is necessary to preserve health.

People who possess the MTHFR gene variant (present in 50-70% of population), or who have Inflammatory Bowel Syndrome (IBS), celiac disease, or problems with their gut microbiome may also be susceptible to B vitamin deficiencies, especially B12 and B9 (folate). Vegans cannot get B12 from their diets, and so are often deficient in B12, as well as people who take metformin for diabetes.

Niacin (B3) deficiency is a known cause of pellagra, a disease characterized by symptoms of dementia, diarrhea, and dermatitis that can be resolved through niacin supplementation. The symptoms include psychosis, disorientation, memory loss, and confusion. Niacin deficiency is common in populations that consume large amounts of corn or sorghum, but can occur also as a result of alcoholism or gastrointestinal disease.

Aging people are especially at risk of poor metabolism of B vitamins, especially B12. As people age, the ability to absorb B12 declines. Stomach acids required to break down and absorb vitamins decline with age. And, people who take medication for stomach acid reduction are at very high risk for a B12 deficiency.

B vitamin deficiencies, especially B12, often manifest in brain function problems, or nerve dysfunction, such as numbness and tingling in feet and hands. The body’s inability to correctly absorb B12, a vitamin found in animal products like meat, cheese, eggs and milk, has been linked to neurological disorders.

Depression, dementia and mental impairment are tied to B12 and also to folate deficiencies, especially in the elderly. A new study by The Irish Longitudinal Study on Aging at Trinity College in Dublin has found that an alarming number of older adults over 50 are deficient in both vitamin B12 and folate, another B vitamin. One out of 8 participants were deficient in B12 and one in 7 deficient in folate, with deficiencies increasing with age.

Low B12 is actually associated with brain shrinkage, along with diminished brain function. Low B12 can mimic symptoms of Alzheimer’s or dementia, with confusion and brain fog. Other symptoms associated with B vitamin deficiency include:

• Pins and needs feeling in hands and feet
• Trouble walking (also a sign of Alzheimer’s and Parkinson’s)
• Fatigue
• Fast heart rate
• Shortness of breath
• Sores in mouth or on tongue
• Problems with thinking clearly, loss of memory, brain fog
• Irritability
• Decreased appetite

Excessive use of alcohol can also result in another form of B vitamin-related dementia, called Wernicke-Korsakoff Syndrome, which is caused by severe, long term deficiencies of the B vitamin thiamine.

If caught early enough, B vitamin deficiencies can be reversible, and the proper B vitamin supplements can even slow down the onset of Alzheimer’s or other forms of dementia.

B vitamins should be taken in higher doses than the recommended daily amount (since they are water soluble and any excess is excreted), and should be in a form that is easily broken down and utilized in the body such as methylcobalamin for B12, and methylfolate for folate. B6 should be taken in the form of Pyridoxal-5-phosphate, or P-5-P or PLP, instead of the more common form of pyridoxine hydrochloride.

4. Thyroid

Thyroid dysfunction is often associated with cognitive impairment and dementia, including Alzheimer’s disease. Hypothyroidism (low thyroid) is a significant cause of reversible cognitive impairment. Hypothyroidism means the thyroid gland is not producing enough active thyroid hormones, either T3 or T4.

Low thyroid levels affect the entire body and also affect brain function and mood. Low thyroid also causes low levels of essential brain chemicals such as dopamine, noradrenaline and adrenaline, which have been associated with poor brain health and issues such as dementia, depression, and even Parkinson’s disease.

Hypothyroidism often occurs in middle age or elderly people with more females than males affected (about 1 male to every 5 females). The gradual progression of hypothyroidism can make it hard to distinguish from primary dementia. As a consequence, when hypothyroidism has been going on for some time, dementia is a normal consequence.

Older adults who have hypothyroidism will have deficits in memory, intelligence, visual perception and even motor skills such as walking. These people may also have anemia, extreme fatigue, intolerance to cold, dry skin, a hoarse voice, weight gain, slow heart rate, and constipation—all things are often viewed as ‘normal’ for an aging person.

Lab work is vital for anyone showing these symptoms, especially an aging person. General hypothyroidism can be tested by a simple TSH test, but this should not be the only test performed. Many people with a low thyroid will have trouble converting T3 to T4, especially if they have poor gut health. It is important to have a full thyroid panel done to show T3, T4 and free and total levels as well. Treatment with thyroid supplementation (especially medication that includes both T3 and T4) can help reverse this health condition.

5. Urinary Tract Infections

Urinary tract infections are fairly common in elderly people and while most of us recognize a UTI by the burning feeling and urgency when we urinate, often the first sign in an elderly person is sudden onset dementia. Even if your loved one hasn’t officially been diagnosed with dementia, you may notice that dementia-like symptoms, such as confusion, come on fairly quickly.

UTI’s result when bacteria, often e.coli bacteria, enters the urethra and travels to the bladder. If left untreated, the bacteria can also move to the kidneys and cause a kidney infection, which becomes even more serious. Women are more susceptible to UTI’s than men; however, people with in-dwelling catheters, diabetes, or a weak immune system may be more at risk—whether male or female.

Women who have passed menopause age are at a higher risk for UTIs because they don’t have as much estrogen in their system. Estrogen actually tends to help prevent UTI’s in younger females.

Because most people who get a UTI complain of painful burning urination, possible fever, or lower back pain, this condition often can go un-diagnosed in older people. Caregivers, family members and loved ones can be alert to this condition and be sure anyone with sudden unusual behavior gets checked for a UTI.

Behavior can include confusion, agitation, withdrawal, fantasy stories, manic episodes, yelling, crying and agitation. Other symptoms include:

• Restlessness
• Difficulty concentrating
• Hallucinations
• Extreme fatigue
• Unable to complete simple tasks they could do before
• Urinary incontinence
• Cloudy or even pink or brown colored urine
• Strong odor to the urine

The most important thing to remember about the link between UTI and dementia is that the behavior change is usually very noticeable, and happens quickly, usually over a period of one to two days. Antibiotics are given to clear up the infection and should be given as soon as possible. Infections that are left untreated can spread to the kidneys and beyond, and can be life-threatening. Once treatment is completed, the dementia should be reversible.

6. Poor Air Quality and Allergies

Did you know that older women who live in areas where air pollution is worse are 92% more likely to develop dementia than those who live in areas with cleaner air, according to a 2017 study. The link was the strongest in women who inherited the APOE4 gene and area more susceptible to Alzheimer’s disease. And, if you look at these results across the general public, that means that air pollution, including high ozone levels, can be responsible for about 21% of dementia cases.

Breathing in tiny particles that float around in dirty air can trigger inflammation throughout the body and brain. Inflammation is one of the triggers that helps push people towards Alzheimer’s disease and dementia.

The same thing goes with environmental allergies. Inflammation from environmental allergies like dust, mold and pollen, can create brain fog, which over time can cause chronic forgetfulness, memory issues, and slowed responses, leading to dementia.

Seasonal pollen allergies can cause sneezing, coughing, watery eyes, and a foggy-feeling head, which leads to an inability to concentrate, focus and stay alert. They can also cause irritability, and even depression and anxiety.

Most seasonal allergies occur in the spring, summer and fall, but with the warming climate, many seasonal allergies have been extended into longer periods. People often take over the counter antihistamines for seasonal allergies, but for many people, taking allergy medication can actually contribute to dementia!

A 2016 study published in JAMA Neurology shows brain imaging that detects how anti-cholinergic drugs impact the brain. By utilizing MRI and PET scan imaging technology, the researchers were able to show how people taking anti-cholinergic drugs experienced lower brain metabolism and higher brain atrophy. Participants taking the anti-cholinergic drugs also tested worst on memory tests.

Anti-cholinergic drugs include some antihistamines like Benadryl, tricyclic antidepressants, medications to control overactive bladder, and drugs to relieve the symptoms of Parkinson’s disease.

When allergy season strikes, there are healthy alternatives to allergy medications. Try essential oils instead to relieve symptoms naturally—without the unhealthy side effects.

7. Mold Toxicity

There are literally thousands of different molds floating around in the air, the soil, in your home, and even in your foods. A few of these molds can be very toxic to humans. One of them is black mold. Mold allergies and mold toxicity, however, are two different things and you do not have to be allergic to mold to react negatively to toxins in the mold.

Toxic mold based illness is actually a very common, but un-diagnosed condition that can show up in many different ways, including serious brain fog, confusion, memory loss and even depression/anxiety. While only about 25% of us are vulnerable to mold reactions, a whole family can be living in the same house, but only one family member will react to mold.

Mold growth happens often in housing and buildings, especially older buildings. Mold gives off toxins which can accumulate in the body and create a variety of health problems. Toxic mold actually gives off volatile toxic vapors that float around in the air causing a chronic inflammatory response.

Mold toxicity can manifest with so many different and diverse symptoms, that it is frequently misdiagnosed. It is likely that some cases of chronic fatigue, fibromyalgia, histamine intolerance, irritable bowel, leaky gut, multiple sclerosis and even Lyme syndrome, can be caused or exacerbated from a chronic inflammatory response caused by toxic mold.

Other symptoms include fatigue, joint pain, weakness, clumsiness, headache, blurred vision, memory problems, confusion, disorientation, mood swings, slurring of words and dizziness.

Some companies specialize in mold testing and mold mitigation. One of the more cost effective and reliable means of testing your home is with mold growth plates which can be purchased online. Laboratory tests can also identify some mold toxins that show up in the urine as well.

The good news is that once a mold toxicity diagnosis is made, this can be a very treatable and reversible condition. Some treatments include using natural binders such as charcoal and clay, which trap the toxins and to remove them from the body. Other natural treatments include taking probiotics such as Saccromyces Boulardi, and anti-fungals such as oregano oil, grapefruit seed extract or nystatin.

Stay Sharp and Help Keep Your Loved Ones Sharp

Medications are also common culprits in mental decline and dementia. As we age, the liver becomes less efficient at metabolizing toxins and drugs, and the body has a harder time getting rid of these potentially harmful products.

As a result, drugs and other toxins tend to accumulate in the body. Elderly people in poor health and those taking several different medications are especially vulnerable. Keep an eye out for these drugs that can cause dementia-like symptoms:

• Antidepressants
• Antihistamines
• Parkinson Drugs
• Anti-Anxiety Medications
• Cardiovascular Drugs
• Anticonvulsants
• Corticosteroids
• Narcotics
• Sedatives

More than 50 conditions can cause or mimic the symptoms of dementia, with a small percentage of dementias that are reversible. Staying tuned in to your health and that of your loved ones will help you be aware of any of these reversible conditions, so that you can stop the damage and restore brain health to live a long, healthy and happy life.

References
https://www.alzheimer-europe.org/Dementia/Other-forms-of-dementia/Metabolic-diseases/Thyroid-disorders
https://www.who.int/news-room/fact-sheets/detail/dementia
https://www.amymyersmd.com/2018/01/whats-behind-brain-fog-banish/
https://draxe.com/health/dementia/
https://www.beingpatient.com/b12-brain-health-dementia/
https://www.cbsnews.com/news/popular-drugs-for-colds-allergies-linked-to-dementia/
https://www.helpguide.org/harvard/whats-causing-your-memory-loss.htm
https://www.consultant360.com/exclusives/revisiting-dementia-s-relationship-hypothyroidism
https://www.pathwayshealth.org/home-health-topics/link-uti-dementia-older-adults/
https://bebrainfit.com/seasonal-allergies-brain-fog/
https://www.medicalnewstoday.com/articles/324106.php
https://www.psychologytoday.com/us/blog/holistic-psychiatry/201708/mold-toxicity-common-cause-psychiatric-symptoms?sfns=mo
https://www.consultant360.com/exclusives/revisiting-dementia-s-relationship-hypothyroidism
https://www.healthline.com/nutrition/candida-symptoms-treatment#section8
https://www.health.com/alzheimers/memory-loss-dementia-surprising-risk-factors
https://www.webmd.com/digestive-disorders/celiac-disease/news/20061013/celiac-disease-linked-dementia#1
http://www.bbc.com/future/story/20181022-there-is-mounting-evidence-that-herpes-leads-to-alzheimers

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