Herbs have been used for centuries to treat various ailments. Ginkgo biloba, St. John’s wort, Lion’s mane mushroom, and saffron are among the herbs that show promise in addressing depression.

Ginkgo is a tree native to Asia and is one of the oldest trees in the world, dating back about 270 million years. Ginkgo biloba, derived from the leaves of the ginkgo tree, has traditionally been used in various medicinal contexts. Recent studies highlight its potential benefits in alleviating symptoms of depression, particularly in older adults and individuals with cognitive impairments.

Ginkgo has powerful antioxidants and anti-inflammatory effects. It also increases blood and oxygen flow to the brain, keeping neurons and neurotransmitters well-nourished and functioning optimally. This herb has been found to reduce depression, anxiety, stress, and improve mental clarity and energy levels.

How Does It Work?

The therapeutic effects of Ginkgo biloba are attributed to its complex composition, including flavonoids and terpenoids. These compounds possess antioxidant and anti-inflammatory properties, enhancing cerebral blood flow, protecting neuronal cells from oxidative stress, and modulating neurotransmitter systems—all of which contribute to mood regulation and cognitive function.

Some bioactive phytochemicals in Ginkgo act as monoamine oxidase inhibitors (MAOIs), which prevent the breakdown of neurotransmitters like serotonin, dopamine, and norepinephrine. By inhibiting monoamine oxidase, Ginkgo helps restore serotonin levels in the brain, contributing to its antidepressant effects (1).

What Does the Research Say?

• A study involving 40 patients with depression who had not responded well to antidepressants showed significant improvement after taking 80 mg of Ginkgo biloba extract three times daily. After 8 weeks, depression symptoms were reduced by 68% in the Ginkgo group compared to less than 10% in the placebo group (2,3).
• A 2018 study of 136 older adults found that Ginkgo biloba extract improved depression symptoms and reduced levels of S100B, a marker of brain injury, when combined with an antidepressant (4).
• Ginkgo biloba has also been shown to reduce sexual dysfunction caused by antidepressant medications like Prozac, Wellbutrin, and Effexor in both men and women (5).

Recommended Dosage

Dosages of 120 to 480 mg per day have been used. Ginkgo biloba is available as a supplement in capsule or tablet form. It is best to start with a lower dose and increase gradually if needed (6). Ginkgo biloba may be most effective for individuals over the age of 50.

Side Effects

Ginkgo leaf supplements are generally safe but may cause headaches, dizziness, heart palpitations, nausea, gas, and diarrhea in some individuals. Allergic reactions, including rashes, are also possible.

Warnings

• Ginkgo biloba should not be taken with antidepressants such as MAOIs and SSRIs, as this may increase the risk of serotonin syndrome, a serious condition.
• Avoid Ginkgo if you have medical conditions like diabetes, epilepsy, bleeding disorders, or if you are planning surgery.
• Ginkgo may interact with blood thinners, aspirin, NSAID painkillers, antiplatelet drugs, anticonvulsants, diabetes medications, and supplements like garlic, St. John’s wort, and yohimbe (7).

Summary

Ginkgo biloba shows promise as an adjunctive treatment for depression, particularly in older adults and those with cognitive impairments. It may also alleviate sexual dysfunction associated with antidepressants.

If you are exploring alternatives to antidepressant medication, Koru Nutrition offers the Reclaim Your Happiness online program. This evidence-based program provides practical strategies to help prevent, address, and manage depression through nutrition and lifestyle changes. The program includes guidance on herbs, vitamins, amino acids, specific foods, recipes, and more to support mental well-being.

References

1. https://www.progressivehealth.com/can-ginkgo-biloba-help-with-depression.htm
2. https://pubmed.ncbi.nlm.nih.gov/30278520/
3. https://nootriment.com/ginkgo-biloba-depression/
4. https://www.webmd.com/vitamins-and-supplements/supplement-guide-ginkgo-bilob

Herbs and spices have not only been used for adding flavour and colour to our meals but also hold many therapeutic properties and for centuries have been used as a form of medicine. Specific herbs and spices have been known to help with depression. Lions mane mushroom, Ginkgo Biloba and St Johns wort are a few herbs that have shown promise with depression but saffron is another one. 

Saffron (Crocus sativus) is a plant. The dried thread-like parts of the flower (stigmas) are used to make saffron spice, food coloring, and medicine. It can take 75,000 saffron blossoms to produce a single pound of saffron spice. Saffron is largely cultivated in Iran and harvested by hand. It’s one of the world’s most expensive spices.

Saffron has been used for centuries to strengthen digestion, support menstruation, improve mood, increase relaxation and depression. In many clinical trials, the therapeutic effect of saffron, has shown to be as effective as antidepressants (including fluoxetine, imipramine, and citalopram). In fact, multiple studies indicated that saffron is even more effective than antidepressant drugs.

What Does the Research Say?

Saffron could be an appropriate medication treatment for mild to moderate depression, with fewer reported side effects, compared to standard drugs (1,2,3,4). One study found that saffron supplements improved mood and reduced symptoms of major depressive disorder more than placebo supplements (5).

Studies have also shown saffron to be an effective antidepressant in mild to moderate cases of depression. Chemicals contained in the herb increase serotonin levels in the brain, thus improving overall mood and motivation (6).

In a six weeks study, 40 depressed persons took 30 mg of saffron twice a day, and the second group took a placebo. The result of these clinical trial showed that saffron threads (stigma) positively affect the depression rating scale and accelerated recovery and helped to control the side effects of antidepressant drugs.

One study compared the efficiency of saffron versus imipramine in the treatment of depression. In this trial, patients received saffron (30mg/day), and the second group received imipramine (100 mg/day) for six weeks. The results showed that the saffron in this dose has equal or even higher efficiency than imipramine.
Saffron may safely and effectively improve some of the fluoxetine-induced sexual problems, including arousal, lubrication, and pain (7).

Recommended Dosage

30mg a day one to two times a day (8). Saffron is generally very expensive because many plants are needed to make a tiny amount of the spice. Therefore, saffron supplements aren’t easy to find, and they can also be costly.

Side Effects

If you take too much saffron, it may cause side effects like anxiety, appetite changes, upset stomach, vomiting, dizziness, diarrhea, sleepiness, and headache. Some people are also allergic to saffron.

Warning

Saffron may trigger mood swings in people with bipolar disorder. Women who are pregnant or breastfeeding should not use saffron. When used as a supplement, saffron may cause problems for people on blood pressure medicine or blood thinners (9).

Summary

Research supports the role that Saffron can play a role in the treatment for depression and has been seen as effective as some antidepressants and help offset the side effects of some anti-depressants.

But if you are interested in looking at alternatives to taking antidepressant medication then we have what you are looking for. Koru Nutrition has created an evidence based online nutrition and lifestyle program with strategies to help prevent, address and manage depression for you, your loved one or a client. Reclaim Your Happiness online nutrition and depression program provides practical, user friendly strategies and recommendations. This includes exploring various herbs, vitamins, minerals, key amino acids, specific foods, and eating patterns and how to incorporate it into your day-to-day life. It references over 300 studies and also includes a recipe book. For more information on this check out Reclaim your Happiness program

References 

1. Singletary K:Saffron: Potential healthbenefits. Nutrition Today 2021, 55(6):294-303.
2. Shafiee M,Arekhi S, OmranzadehA, Sahebkar A: Saffronin the treatment ofdepression, anxiety and othermental disorders: Currentevidence and potential mechanisms of action. J Affect Disord 2018, 227:330–337. 12. Clinical Applications of Saffron (Crocus sativus ) and its Constituents : A Review. 2015, 287–295. 
3. Dai L, Chen L, Wang W: Safety and Efficacy of Saffron (Crocus sativus L.) For Treating Mild to Moderate Depression: A Systematic Review and Meta-analysis. JNerv Ment Dis 2020, 208(4):269-276. 
4. Lopresti AL, Drummond PD: Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examinationof underlying antidepressant mechanisms of action 2014, 517–527
5. https://pubmed.ncbi.nlm.nih.gov/24299602
6. https://www.ncbi.nlm.nih.gov/books/NBK292058/
7. https://pubmed.ncbi.nlm.nih.gov/23280545/
8. https://kohanrishe.net/saffron-for-depression/
9. https://www.webmd.com/vitamins-and-supplements/saffron-uses-and-risks#:~:text=Side%20effects.,are%20taking%20medication.

Eggs have long been a staple in the human diet, celebrated for their versatility and richness in essential nutrients. However, debates about their cholesterol content raised concerns about their health impacts for years. Fortunately, modern research has shed light on the many health benefits of eggs, reaffirming their role as a nutritious food that can be included in a balanced diet.

1. Rich in High-Quality Protein

One of the most well-known health benefits of eggs is their high-quality protein content. Eggs provide all nine essential amino acids, making them a “complete” protein source. This protein is crucial for muscle building, tissue repair, and overall bodily functions. According to a study published in The American Journal of Clinical Nutrition, consuming protein-rich foods like eggs can support muscle mass maintenance, especially in older adults, who are at risk of sarcopenia (age-related muscle loss).

Check out this delicious and original egg tart recipe great for hosting brunch or something different

2. Promotes Heart Health

For decades, eggs were often avoided due to their cholesterol content. However, recent studies have shifted our understanding of dietary cholesterol and its effect on heart health. Research published in The BMJ analyzed data from over 500,000 people and found no significant association between egg consumption and an increased risk of heart disease. In fact, moderate egg consumption (around one egg per day) was linked to a reduced risk of stroke.

The impact of eggs on heart health is further supported by their favorable fat profile. Eggs contain both monounsaturated and polyunsaturated fats, which are known to support cardiovascular health. These fats can help reduce levels of LDL (bad) cholesterol while raising levels of HDL (good) cholesterol.

You don’t need to have recipe to enjoy eggs – just boil some eggs and keep in the fridge. Unpeeled boiled eggs can last in the fridge for up to 7 days so a great grab and go breakfast or snack, put on your salad, or in a sandwich to boost your protein. 

3. Supports Eye Health

Eggs are an excellent source of lutein and zeaxanthin, two powerful antioxidants that accumulate in the retina and help protect the eyes from harmful blue light. According to a study in The Journal of Nutrition, these antioxidants play a key role in reducing the risk of cataracts and age-related macular degeneration (AMD), both of which are leading causes of blindness in older adults.

Moreover, eggs also contain vitamin A, which is essential for maintaining good vision. Vitamin A deficiency is a leading cause of preventable blindness worldwide, and incorporating eggs into the diet can help prevent this issue.

Check out this delicious omega 3, protein rich breakfast Smoked Salmon and Feta Egg Bake

4. Boosts Brain Health

Eggs are an important source of choline, a nutrient that plays a vital role in brain development and function. Choline is a precursor to acetylcholine, a neurotransmitter involved in memory and muscle control. Research from the American Journal of Clinical Nutrition has highlighted the importance of choline in preventing cognitive decline and supporting overall brain health.

One large egg contains about 147 mg of choline, which accounts for roughly 27% of the recommended daily intake for women and 22% for men. For pregnant women, choline is especially important, as it supports fetal brain development and may help prevent neural tube defects.

Check out this yummy sweet potato and spinach frittata great for breakfast or lunch.

5. Helps with Weight Management

Eggs are a low-calorie, nutrient-dense food that can help with weight management. They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety A study published in The International Journal of Obesity found that participants who consumed eggs for breakfast felt fuller for longer periods and ate fewer calories throughout the day compared to those who consumed a carbohydrate-rich breakfast.

The Journal of American College of Nutrition published a study of 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours. 

In another study published in the Internal Journal of Obesity, eating eggs for breakfast for 8 weeks led to significant weight loss compared to the same amount of calories from bagels. The egg group 

• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).

The high protein content in eggs contributes to this feeling of fullness by slowing down digestion and reducing appetite. This makes eggs an ideal food for those looking to maintain or reduce their weight as part of a healthy, balanced diet.

Check this tasty egg and back bean taco breakfast option. 

6. Promotes Bone Health

Eggs are one of the few natural sources of vitamin D, a nutrient that is crucial for bone health, mood, blood sugar balance and managing pain. Vitamin D helps the body absorb calcium, which is necessary for maintaining strong bones and teeth. According to a study in The Journal of Bone and Mineral Research, adequate vitamin D intake is associated with a reduced risk of osteoporosis and fractures.

In addition to vitamin D, eggs contain phosphorus and protein, both of which play supportive roles in maintaining bone strength and health.

Check out this quick and easy breakfast spinach and egg scramble

Conclusion

Eggs are a nutrient-dense, versatile food that can be part of a healthy diet. From supporting muscle growth and brain function to protecting eye health and promoting heart wellness, eggs offer a wide array of benefits. Research continues to support the notion that moderate egg consumption is not only safe but beneficial for most people.

Eggs are very cost effective, quick to make and a great vehicle in which to incorporate vegetables. Eggs is an excellent breakfast replacement to the usual sugar loaded cereal, muffins and pancakes. What better way to kick start your day! 

 

References:

1. Deutz, N.E.P., et al. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. The American Journal of Clinical Nutrition, 100(1), 242-252.
2. Qin, C., et al. (2018). Egg consumption and risk of cardiovascular disease: Three large prospective US cohort studies, systematic review, and updated meta-analysis. The BMJ, 362, k3210.
3. Ma, L., et al. (2018). Lutein and zeaxanthin intake and the risk of age-related macular degeneration. The Journal of Nutrition, 148(6), 872-878.
4. Poly, C., et al. (2011). Choline intake and cognitive performance in healthy older adults: a cross-sectional analysis. The American Journal of Clinical Nutrition, 94(6), 1584-1591.
5. Vander Wal, J. S., et al. (2005). Egg breakfast enhances weight loss. International Journal of Obesity, 29, 998–1001.
6. Dawson-Hughes, B., et al. (2005). Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. The Journal of Bone and Mineral Research, 20(2), 340-346.
7. Jillon S Vander Wal 1, Jorene M Marth, Pramod Khosla, K-L Catherine Jen, Nikhil V Dhurandhar, Short-term effect of eggs on satiety in overweight and obese subjects, The Journal of American College of Nutrition 2005 Dec;24(6):510-5.
8. J S Vander Wal 1, A Gupta, P Khosla, N V Dhurandhar. Egg breakfast enhances weight loss International Journal of Obesity, . 2008 Oct;32(10):1545-51.

Top 5 Weight Loss Diets of 2024: Pros and Cons

Are you struggling with the extra weight from summer and even more so struggling to lose that weight despite your best efforts. There are so many diets out there, but it can be overwhelming, unsustainable and unrealistic. The best weight loss diet is going to be based on the individuals lifestyle, age, metabolism, food preferences and culture. For example, if you are a vegetarian and want to explore the ketogenic diet you are significantly limiting a huge amount of food groups and potentially causing more harm than good.

In 2024, weight loss continues to be a significant health focus, and various diets and weight loss program offer unique benefits for individuals seeking to shed pounds. Here’s a look at the top five weight loss diets, along with their pros and cons.

1. Intermittent Fasting (IF)

Intermittent Fasting is a time-restricted eating approach where people alternate between periods of fasting and eating. Popular variations include the 16:8 method (16 hours of fasting, 8 hours of eating), 5:2 diet (5 days of normal eating, 2 days of severe calorie restriction), and alternate-day fasting. Many people have incorporated this eating pattern and have lost significant amount of weight without disruption in their lifestyle.

How much weight are you expected to lose when doing Intermittent Fasting?

A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. (1)

Check out this article to dive into the extensive research on intermittent fasting and learn how to implement it correctly.

Pros:

• Simplicity: No need to count calories or restrict certain food groups. Saves money, time and energy.
• Improved metabolism: Supports fat burning by encouraging the body to use fat stores for energy during fasting periods.
• Potential health benefits: Studies show that it helps to lose weight, improve heart health, reduce inflammation, and enhance longevity. 

Cons:

• Difficult adjustment: Some people find it challenging to adapt, especially when fasting for long periods.
• Risk of overeating: Some may compensate by overeating during eating windows, negating the calorie deficit.
• Not suitable for all: May not be ideal for people with certain health conditions, such as diabetes, or for those who are pregnant or need to take medications with food at breakfast.

2. Mediterranean Diet

The Mediterranean diet is the most researched diet out there and focuses on plant-based foods, healthy fats (like olive oil), whole grains, lean proteins (especially fish), and moderate wine consumption. It’s known more for promoting heart health than strict weight loss, but its balance can lead to steady and sustainable fat loss.

How much weight are you expected to lose on the Mediterranean Diet?

One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds (10 kg) of weight loss over 1 year. (2) 

Pros:

• Metabolic health: It’s one of the best diets for cardiovascular health and is linked to reduced cholesterol, blood pressure, reduced inflammation and can help to reduce depression. 
• Sustainable: It’s more of a lifestyle than a diet, making it easier to stick to long term. It has a high compliance rate. 
• Rich in nutrients: Emphasizes whole, nutrient-dense foods, promoting overall well-being.

Cons:

• Slower weight loss: It’s not as rapid in delivering results as more restrictive diets.
• No clear calorie guidelines: The focus is more on food quality than portion control, which can make it hard for some people to lose weight.
• Expensive ingredients: High-quality oils, fish, and produce can be costly.

Check out our Mediterranean Pasta recipe  

Want to learn more about the different diets out there? Check out our article comparing 4 common diets: Mediterranean, Vegetarian, Flexitarian and Paleo

3. Ketogenic Diet (Keto)

The keto diet is a low-carb, high-fat diet that shifts the body into ketosis, a state where it burns fat for energy instead of carbs. It emphasizes foods like meat, fish, eggs, hard cheese, oils, nuts, and low-carb vegetables, while limiting or avoiding grains, sugars, and starchy vegetables.

Check out this article to learn more about the growing body of research on the health benefits of keto, including its impact on mental health issues such as depression, anxiety, and bipolar disorder.

How much weight are you expected to low on the Ketogenic Diet?

During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you’ll be rapidly depleting your glycogen stores when you initially start the keto diet. (3) Once fat adapted and you are in ketosis, depending on your caloric deficit, the weight loss you can expect can be around 1 to 2 lbs per week. Some weeks might be slightly more.

People that have more body fat to lose usually see a more rapid weight loss, while people who are already relatively lean might struggle to lose the last few pounds.

Pros:

• Rapid weight loss: Many people experience fast weight loss, especially in the initial stages.
• Appetite suppression: High-fat meals can keep you feeling full longer, reduces sugar and carb cravings.
• Blood sugar control: May improve insulin sensitivity and help manage Type 2 diabetes.
• Digestion improvements: Although fiber is reduced a lot of people notice improvements with their digestive issues.

Cons:

• Difficult to maintain: The restrictive nature can make it hard to stick to long-term and can be easy to do it the wrong way. Check out our article on common mistakes with doing keto.
• Potential nutrient deficiencies: Limiting carbs can result in lower intake of essential nutrients like fiber, vitamins, and minerals.
• Keto flu: Some people experience flu-like symptoms as their bodies adjust to ketosis but this does resolve when ketosis has been established.

Check out some of our keto friendly recipes

• Keto sugar cookie bars
• Keto coconut chicken curry zoodles
• Keto electrolyte lemonade 

4. Low-Carb Diet (Non-Keto)

A traditional low-carb diet focuses on reducing carbohydrates while allowing more protein and fat. Unlike keto, it does not aim to reach ketosis. Popular examples include the Atkins diet and the South Beach diet. Low-carb diets typically produce noticeable weight loss during the first few weeks, in part because limiting food choices generally leads to reduced calorie intake. 

However, guidelines for low-carb diets vary, depending on the program you follow. Low-carb diets typically limit carbohydrate intake to 50 grams to 150 grams daily. Since each gram of carbohydrate provides 4 calories, that translates to 200 to 600 calories from carbohydrates a day. 

How much weight are you expected to low on a low carb diet?

Research on 850,000 people who did the low carb diet. The most common result is losing between 3 and 6 pounds (around 2 kilos) during the two weeks. Even though some of it, of course, is likely water weight. One person in ten lost more than 9 pounds (over 4 kilos) in the two weeks. (4)

Pros:

• Effective for weight loss: Limiting carbs can help reduce body fat quickly.
• Less restrictive than keto: Allows a wider range of foods, including more protein and non-starchy vegetables.
• Blood sugar benefits: Can help manage blood sugar levels, especially in those with insulin resistance.

Cons:

• Limited food variety: Restricting carbs can limit food options and lead to boredom.
• Possible nutrient gaps: Some people may not get enough fiber, vitamins, or minerals without careful planning.
• Short-term results: Weight loss can plateau as the body adapts, requiring more effort to maintain progress.

5. The Metabolic Balance Diet

Metabolic Balance was developed in Germany and is based on the premise that our daily food has an enormous influence on the body chemistry and hormones.

The Metabolic Balance Program is based on your unique blood work, body measurements and personal information. You need to get specific blood work done and a food list and meal plan is created based on this. It is individualised to the specific person so not to plans are the same. This program really focusses on reducing inflammation and insulin and works extremely well individuals with metabolic issues including inflammation, diabetes, high blood pressure, high cholesterol, sleep issues, digestive issues and hormonal imbalances. 

How much weight are you expected to lose on the Metabolic Balance program?

You will expect to lose 5-8% of your total body weight during the 16 day reset period. Then, 1-2% of your total body weight per week past that until an optimal body weight has been achieved. (5)

Example: Starting weight of 180lbs = 9-14lbs weight loss during the 16 day reset period and then roughly 1.5-3.5lbs per week thereafter. 

Pros:

• Graduated program to allow more flexibility as time progresses: Four phases with each phase creating more freedom and increased options for food and meals. 
• Sustained weight loss: People find that when they are reach the maintenance phase they often only follow the plan loosely but continue to stick with the simple 8 rules and weight remains off
• Easy to follow: It is very simple and quick to prepare meals, no recipes or complicated meal plans. Based on whole food.
• Treat meal: After Phase 2 you are allowed one treat meal a week which allows you the freedom and flexibility for socialising.

Cons

• Can feel restrictive: This can be dependant on your food list as some can be quite restrictive, or you can get bored with the food options.
• Have to weigh your food: This wasn’t as big of an issue but if you are out a lot and socialising this can be a difficult diet to sustain.
• May feel hungry: In the initial stages as your body adjusts to the diet and insulin changes.

Conclusion

Choosing the best diet depends on individual preferences, health goals, and lifestyle. While some diets like keto and intermittent fasting promise quick results, others, like the Mediterranean and low carb diets, focus on long-term health benefits. Understanding the pros and cons of each can help you make an informed decision about which one is right for you in 2024. 

If you would like to lose weight but not sure what would be the best approach to take is then please reach out at us at Koru Nutrition. We would love to support you on your health and weight loss goals. 

References

1. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/intermittent-fasting/
2. https://pubmed.ncbi.nlm.nih.gov/26721635/
3. https://pubmed.ncbi.nlm.nih.gov/25911631/
4. https://www.dietdoctor.com/how-much-weight-do-people-lose-on-the-low-carb-challenge https://onlinelibrary.wiley.com/doi/10.1155/2010/197656study
5. Program Adherence and Effectiveness of a Commercial Nutrition Program: The Metabolic Balance Study – Meffert – 2010 – Journal of Nutrition and Metabolism – Wiley Online Library

Dopamine, is a chemical messenger in the brain, that plays a crucial role in how we experience pleasure, motivation, and reward. It helps us get up in the morning, enabling us to initiate tasks and get things done.

It also drives us to seek out things that make us feel good, from food and social interactions to more modern stimuli like social media, video games, or even addictive substances. However, overstimulation of dopamine pathways can lead to addiction, depletion, and a range of negative mental health consequences. This is where the concept of dopamine detoxification, or “dopamine detox,” has gained popularity. Let’s explore dopamine addiction, its effects on the brain, and how to manage it through a dopamine detox.

Understanding Dopamine Addiction and Depletion

What is Dopamine Addiction?
Dopamine addiction is not a formal medical diagnosis, but it refers to the compulsive need to engage in activities that stimulate the release of dopamine. Many of these behaviors give us a short-term reward or a sense of pleasure, causing the brain to seek them repeatedly. These activities can include:

• Social media scrolling (likes, comments, shares, videos),
• Video gaming (unlocking rewards, achievements),
• Watching TV or binge-watching series,
• Consuming fast food, caffeine, or sugary snacks,
• Online shopping,
• Gambling or risky behaviors,
• Sex,
• Substance abuse (drugs, alcohol, nicotine).

The more frequently you engage in these activities, the more dopamine is released. Over time, this can lead to a craving for the dopamine “hit” and the need to engage in these activities more often to feel the same level of satisfaction. This is because the brain becomes less sensitive to dopamine (tolerance), and the same stimulus no longer produces the same effect.

While dopamine isn’t the sole cause of addiction, its motivational properties are thought to play a role. Remember, the reward center in your brain releases dopamine in response to pleasurable experiences. This part of your brain is also closely linked to memory and motivation. Rewards are things we both like and want. The liking and wanting of these things is separately assigned, and dopamine is responsible for the wanting.

To break down this dual system, take the example of a text notification sound. You hear the sound go off, and you want to see what the text says. That’s because the notification sound has triggered dopamine. These [social media] cues are perfect little triggers for dopamine systems—whether we’re liking these things or not.

While getting a hit of dopamine from a new text can be invigorating, it can become distracting and distressing if it goes too far. If you feel drawn in by social media, which continually retriggers a state of desire, or another source of constant dopamine, it might be the time that you need to distance yourself or escape the source.

Dopamine Depletion

When the brain is constantly bombarded with high dopamine-releasing activities, it can cause long-term problems. Overstimulation can lead to dopamine depletion, meaning your brain struggles to release enough dopamine in response to regular, non-stimulating activities. This can result in:

• Low motivation,
• Difficulty feeling pleasure (anhedonia),
• Decreased focus and productivity,
• Mood disorders like depression and anxiety.
• In essence, activities that used to bring joy or satisfaction—like going for a walk, reading, or spending time with friends—may no longer feel rewarding. This can lead individuals to seek even more intense dopamine-releasing activities, further exacerbating the cycle.

What is Dopamine Detox?

Dopamine detox is a modern practice designed to “reset” the brain’s reward system by temporarily reducing or eliminating activities that overstimulate dopamine release. The goal is to give the brain a break from the constant influx of stimuli and help it regain its sensitivity to normal levels of dopamine.

How Does Dopamine Detox Work?
The idea behind dopamine detox is to temporarily abstain from activities that cause intense dopamine spikes. During this period, people avoid high-stimulation behaviors and instead focus on less stimulating, often more reflective activities, such as:

• Meditation or mindfulness,
• Reading (non-digital),
• Journaling,
• Nature walks,
• Spending time with loved ones without distractions,
• Practicing gratitude or self-care.

Steps for a Dopamine Detox1

1. Identify High-Dopamine Activities: The first step is to assess which activities are overstimulating your brain. These can include the use of digital devices, consumption of unhealthy foods, or any other behavior you suspect may contribute to your dopamine overload.
2. Set a Time Frame: Dopamine detox can be done for varying lengths of time. Some people try it for a few hours, while others may engage in it for 24 hours, a weekend, or even longer. The key is consistency and self-discipline.
3. Replace with Low-Dopamine Activities: During the detox, replace dopamine-triggering activities with ones that stimulate thought and creativity but don’t lead to constant spikes of pleasure. For example, instead of watching TV, go for a quiet walk or engage in reflective writing.
4. Practice Mindfulness: A dopamine detox also serves as a time to be present and mindful. Practicing mindfulness can help increase your awareness of how different activities affect your mood and mental state.
5. Gradually Reintroduce Stimuli: After completing the detox, the idea is not to completely avoid pleasurable activities but to engage with them in moderation. Reintroducing stimulating activities gradually can help you regain control over them without falling into addictive behaviors.

Outcomes of Dopamine Detox

Regained Sensitivity to Normal Dopamine Levels
One of the primary benefits of a dopamine detox is that it allows your brain to reset its dopamine sensitivity. After the detox, activities that may have felt dull or uninteresting—such as enjoying nature, reading, or engaging in meaningful conversations—may start to feel rewarding again.

Improved Focus and Productivity
By eliminating distractions like social media and gaming, many people report an increase in focus, productivity, and mental clarity. Without the need to constantly seek out the next dopamine hit, the brain can allocate more resources to essential tasks and creative thinking.

Better Emotional Regulation
Detoxing from dopamine-driven habits can lead to better emotional regulation. People often feel more in control of their emotions, less reactive, and experience fewer mood swings. This can also lead to greater emotional resilience and reduced stress.

Improved Mental Health
Many people who experience dopamine depletion due to overstimulation suffer from anxiety, stress, or depression. A successful dopamine detox can help alleviate these symptoms by reducing the overstimulation of the brain’s reward system and encouraging healthier habits.

Specific Activities Related to Dopamine Release

Not all activities trigger dopamine in the same way. Some cause large dopamine spikes, while others produce smaller, more consistent releases. Understanding these activities can help in planning a balanced lifestyle:

1. High-Dopamine Activities:
   • Social Media: Likes, notifications, and interactions produce quick bursts of dopamine.
   • Video Games: Instant rewards, achievements, and interactive engagement flood the brain with dopamine.
   • Food and Drink: Sugary, fatty, and high-carb foods trigger strong dopamine releases, leading to cravings.
   • Substance Use: Drugs, alcohol, and nicotine directly affect the brain’s dopamine pathways, causing addictive patterns.
2. Moderate-Dopamine Activities:
   • Exercise: Physical activity releases dopamine over time, which can boost mood and energy levels.
   • Social Interaction: Meaningful conversations and social bonds lead to consistent dopamine release, enhancing well-being.
   • Learning: Acquiring new skills or knowledge provides a steady source of dopamine as the brain rewards progress.
3. Low-Dopamine Activities:
   • Meditation: A calming activity that helps reduce the constant chase for dopamine, encouraging balance.
   • Creative Hobbies: Painting, writing, or knitting can engage the brain in a more reflective and rewarding way.
   • Gratitude Practice: Acts of kindness and gratitude help release dopamine steadily and encourage long-term happiness.

Conclusion

Dopamine addiction, depletion, and detoxification are concepts that reflect our modern society’s overstimulation. While dopamine plays a vital role in driving pleasure and motivation, it’s important to be mindful of how certain activities can lead to addiction and mental health issues. A dopamine detox can help reset the brain’s reward system, improving focus, emotional regulation, and overall well-being. By balancing high-dopamine activities with more mindful and creative practices, we can cultivate a healthier, more sustainable relationship with the pleasure centers of our brain.

If you feel you or your loved one struggles with low dopamine related to depression, check out our Reclaim Your Happiness online nutrition program.

Is a Gluten and Dairy-Free Diet Best for Someone with ADHD?

I have long been fascinated by the relationship between nutrition and brain health, particularly how it affects children who are neurodivergent, such as those with Autism and ADHD. My desire to work with this population stemmed from the recognition of its complexity, which required extensive training and education. I was fortunate to complete comprehensive training through Julie Mathews’ Bio Individual Training in the U.S., and I have been working with this group ever since. The array of specialized diets available for this population is fascinating, but the appropriate diet often depends on the child’s underlying etiology, behaviors, food cravings, physical, cognitive, and emotional reactions, digestive issues, and blood work.

ADHD became a personal interest when both of my children were diagnosed this year—my daughter at 17 and my son at 8. Medications can play a role in managing ADHD by improving focus, controlling impulses, and reducing hyperactivity. Individual Education Plans (IEPs) for school are also instrumental in providing extra support and accommodations. However, diet is often overlooked as a treatment approach to address, manage, and potentially eliminate certain ADHD behaviors so I wanted to take this time today to review this.

What is ADHD/ADD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms of inattention, hyperactivity, and impulsivity. There are three types: inattentive, hyperactive, and combined.

• Inattentive Type: Individuals experience issues such as not paying attention to detail, making careless mistakes, failing to stay on task, not listening, struggling to follow or understand instructions, avoiding tasks that involve effort, being easily distracted, being forgetful, and losing necessary items.
• Hyperactive Type: This includes fidgeting, squirming, getting up frequently when seated, running or climbing at inappropriate times, having trouble playing quietly, talking excessively, interrupting others, and being “on the go” as if “driven by a motor.”
• Combined Type: Some people exhibit symptoms of both inattentive and hyperactive types.

What are the Dietary Recommendations for ADHD/ADD?

A common dietary approach for ADHD is to follow a gluten- and dairy-free diet, along with removing color dyes and preservatives, as individuals with ADHD tend to be sensitive to these substances. Food sensitivities and intolerances can also contribute to ADHD symptoms. Food allergy testing or completing a food elimination diet can help identify problematic foods. Dairy and gluten are common culprits, which are often staples in children’s diets, making it challenging to pinpoint their impact without removing them for a period of time. Other allergenic foods include soy, nuts, corn, and citrus fruits, though any food could potentially be an issue.

Children often crave and are addicted to the very foods they have problems with. Consuming these foods, such as gluten and casein (often common culprits), can create opioid peptides in the brain, leading to addiction and a strong desire to consume those foods repeatedly. This can severely limit their diet, making them very picky eaters.

How Do I Know if My Child Needs to be Gluten and Dairy-Free?

The best approach is to eliminate gluten and dairy from your child’s diet for a month and then reintroduce them slowly while monitoring symptoms. Signs and behaviors that a gluten- and dairy-free diet might benefit your child include:

• Difficulty focusing
• Loose stools or constipation
• Red cheeks and/or ears
• Runny nose
• Night sweats
• Sleep disorders
• Eczema
• Sensory issues (e.g., sensitivity to bright lights, loud noises, strong smells, clothing tags, preferred textures)
• Limited diet and refusal to try new foods
• Frequent meltdowns or extended crying fits
• Anger, anxiety, or fear
• Violent behavior
• Difficulty with change
• Walking on toes
• Lack of eye contact
• Obsessive behaviors
• Poor social skills
• Language difficulties or abnormalities
• Speaking loudly
• Preference for much younger or older children or adults
• Acting like a “policeman” by giving orders or pointing out others’ mistakes
• Difficulty understanding idioms or social cues

I Think My Child Needs to be on a Gluten- and Dairy-Free Diet—Where Do I Start?

To see if a gluten- and dairy-free diet is beneficial, you need to be 100% compliant. This is because even a tiny amount can cause a reaction. Results from removing casein are usually seen within 1-3 weeks, while gluten may take 1-3 months. You can remove both simultaneously or start with one and then remove the other later. Research shows that removing one food group (gluten or dairy) can result in a 55% improvement in symptoms, while removing both can lead to a 69% improvement. (James Adams, 2013)

Although complete compliance is crucial, start slowly by introducing gluten- and dairy-free replacements and alternatives first. This will help ease the transition and prevent overwhelm. Be aware that your child might initially experience worsening symptoms due to opioid withdrawal from gluten, dairy, or both.

If you don’t notice improvements upon reintroducing these foods, then gluten or casein may not be the issue, and you can incorporate them back into the diet.

Other Considerations

While a gluten- and dairy-free diet is a common approach for managing ADHD, other dietary issues or health factors might also be at play. These include sensitivities to salicylates, oxalates, or glutamates, and conditions such as leaky gut, poor detoxification, gut dysbiosis, poor methylation and sulfation, mitochondrial dysfunction, and nutrient deficiencies. For a comprehensive evaluation and personalized approach, it’s best to seek support from a trained clinician specializing in this area.

Looking for some Gluten-Free and Dairy-Free Recipes? See below

• Buckwheat Pineapple Pancakes
• Green Monster Muffins