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Teens

Teen with anxiety, low self-esteem and insomnia: how to do a one-off trial of tryptophan to figure out if she has low serotonin

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teen anxiety tryptophan serotonin

A mom asks for advice for her teenage daughter who has anxiety, low self-esteem issues,  insomnia, experiences negativity and has phobias. She wants to know if serotonin support may help and where to start. I share my feedback confirming that these are low serotonin symptoms and that I would do a trial of tryptophan. I go deeper in this blog and also go into detail about how I would do a one-off trial (or evaluation) of tryptophan if I was working with this family. I also share why I’d look into low GABA, seasonal allergies and the birth control pill. And I discuss the importance of being proactive given the increasing suicide and self-harm in this age-group, with the pandemic compounding the increase.

Here is the question that Maria asked about her daughter:

My 13-year-old teen has always suffered from insomnia, sometimes light, sometimes a bit heavier, depending on the period. She has suffered from asthma from a young age, even if this issue has improved enormously, it is sometimes present, specially during spring time as she is allergic to different plants. She would suffer from sugar cravings in the past as we were trying to change her diet. Things are going better in this respect as well; however, negativity, phobias, low self esteem and anxiety are always present for her.

Are these signs of low serotonin? How could we help her feel better? Should serotonin pills be applied directly? Would this make the system dependent on it? If amino acids should be supplemented, how should we do this, considering her age?

I responded that yes, negativity, phobias, low self esteem and anxiety (the worry type) are signs of low serotonin. Insomnia can also be caused by low serotonin especially if her daughter is lying awake, overthinking and worrying about things.

I shared that the body does not get dependent on the amino acids and I’d consider a trial of tryptophan to address her symptoms.

Doing a one-off trial/evaluation of tryptophan based on her symptoms

If I was working with this family, I would help this mom figure out for sure if her daughter has low serotonin by reviewing the low serotonin symptom list with her, and helping her rate them on a scale of 1-10 with 10 being the worst.

This can often be challenging for a 13-year old: giving the symptoms a severity rating and being able to identify exactly how she feels. Her ratings may also be reflective of where she is in her cycle at the time and may fluctuate more in the month if her cycle is not yet regular. Working together with mom we can hopefully figure this out. If not, we do the best we can with the information we have.

The next step is picking one or two symptoms that are easy to measure the day we do the initial trial or evaluation. For this young girl I’d pick anxiety/worry and negativity and ask her some questions that would help us assess before and after results of the one-off trial /evaluation of tryptophan:

  • For anxiety and worry she may say it’s also a 9 and give me this example: “I’m really worried about performing in the concert – I keep thinking about it all day long and at night.”
  • For negativity she may say it’s a 9 and give me this example: “I really don’t think I’m good enough to be in the dance class.”

Both tryptophan and 5-HTP can raise serotonin but I like to start with tryptophan. I typically start with 100mg Lidtke chewable tryptophan in children/teens so I’d have her chew one tablet and then check back in the next 2 to 5 minutes (or maybe a little longer for some folks).

This is the kind of feedback I’m looking for:

  • With regards to anxiety and worry she may say: “Gosh, I completely stopped thinking about the concert. I’m not worrying about it at all. Now that you ask I’m thinking about it again but I think my worry/anxiety is about a 5 now.”
  • With regards to negativity she may say: “I think I feel better about being in the dance class. I think I can do it. My negativity feels like it’s a 5 or 6”

Since this teen responded so well, I’d have her start taking tryptophan midafternoon and evening (away from protein) and we’d increase if needed, each week, and based on her symptoms.

I have everyone keep a food mood and supplements log and mom could help her do this too.

GABA, seasonal allergies and the birth control pill

I also always assess low GABA when someone is anxious (especially if she also has physical anxiety, tension, stiff muscles) and has insomnia. We’d do the same one-off trial with a product like GABA Calm (or similar) once we’ve established a good dose of tryptophan for easing her symptoms.

This mom also mentioned Spring time allergies so I also shared this blog with her: 5-HTP and/or tryptophan to help with increased anxiety, panic attacks and depression caused by spring allergies. Depending on the season, her daughter may score higher on some of the low serotonin symptoms.

I’d also want to know if her daughter is on a birth control pill (often prescribed at this age for acne) because it can contribute to anxiety and depression.

Being proactive is wise given the rise in suicide and self-harm in this age group

Being proactive about addressing low serotonin symptoms quickly is wise given the rise in suicide and self-harm in this age group. This 2021 Italian study discusses the role of emotional dysregulation when it comes to and self-injurious thoughts and behaviours in high-school students:

Overall, 11.1% of adolescents reported self-harming behaviours without suicide ideation or attempts, 6.4% declared having thought to suicide without acting a suicide attempt or self-harm, 1.4% declared having attempted suicide and really thought to take away their life.

Unfortunately, the pandemic has also made things worse for many adolescents. This study reports that Canadian adolescents appear to be experiencing “higher rates of self-harm thoughts and behaviours relative to before the pandemic.”

It’s important to keep in mind that pre-teens and teens may not be willing to admit that they are engaging in self-harm like cutting or burning, or thinking about taking their lives.

Resources if you are new to using the amino acids as supplements

If you are new to using the amino acids tryptophan/5-HTP or GABA as supplements and want to know more in case you need them in a future situation, here is the Amino Acids Mood Questionnaire from The Antianxiety Food Solution (you can see all the low serotonin and low GABA symptoms here) and a brief overview here, Anxiety and targeted individual amino acid supplements: a summary.

If you suspect low serotonin or low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids so you are knowledgeable.

It also covers all the basics of a healthy diet. It’s a comprehensive approach – amino acids AND diet. I’d also want to know what her diet is like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acid products that I use with my individual clients and those in my group programs.

Thanks to this mom for asking the question and allowing me to use it as a teaching tool for my community. Let’s get her daughter and all teens feeling their best again.

Can you relate to the question this mom asked? Does it sound similar to what your daughter is experiencing right now or a client/patient?

Do you do a one-off trial /evaluation like this to find out if serotonin support is needed? Or have you done this in the past with your daughter, family member or yourself?

What are the before and after questions (and symptom ratings) and did tryptophan help?

Feel free to post any questions here too.

Swings are fun for teens, college students and adults! And they reduce stress/anxiety, and improve mood, memory and PMS symptoms

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swings for anxiety

Earlier this month I met up with a dear childhood friend for a walk and catch-up and we both rediscovered the joy of swings. I always suggest a walk or hike or swim when meeting with friends and colleagues, and this time was no different except that I really wanted to go somewhere with a swing!

The reason that I wanted to find a swing set was because I had just read an article about swings and teen girls needing a better place to hang out. I love the outdoors and love to play, laugh and have fun, and I couldn’t resist it once I started looking at the research. I discovered all the wonderful benefits of improved mood, reduced anxiety and stress, improved cognition and memory, reduced PMS symptoms, improved social relationships and reduced pain.

These pictures are us swinging and catching up – we laughed and laughed and had such fun!  It’s hard to believe we’ve been friends for close to 50 years and it always feels like we were never apart when we do get together.

swings

Our swing experience made it extra special this time! You can see the pure joy on our faces!

Teen girls needing a better public space to hang out

The recent Bloomberg article I had read, Teen Girls Need Better Public Spaces to Hang Out shares this:

Making space for girls means rethinking which age groups need to swing and climb, how to encourage physical activity (and not just playing a sport), and how to make a safe, sheltered place for outdoor conversation.

And this about movement:

While lack of activity among teens is a major public health issue, many girls are looking for more creative, less competitive ways of moving their bodies.

It features really cool images of swings called “Swing Time.” They are designed by Höweler + Yoon Architecture and deliver “the kind of fun, physical outdoor experience with room for face-to-face conversation that many teen girls are looking for.”

As I mentioned above, I was immediately intrigued because I love the idea of outdoor play and social interaction in a safe place for young girls.

Beth Jones, a Mindset and Wellness Coach who works with teen girls and their moms incorporating movement, play and nutrition, posted the Bloomberg article on Facebook saying:

I love this idea so much. I used to love going to the playground in my teens to swing, hang out, just have a space for me. There’s a reason why my business logo has a girl on a swing. That swinging and twisting are also so great for the vestibular system and can help calm anxiety (the back and forth swinging). Maybe they should bring back some swings to middle and high schools.

I’m familiar with the use of swings in occupational therapy to address sensory processing disorders in children. But I was also very interested to know if there was any research on the health benefits of swings for teens and adults. I went searching and was very pleased with what I found, hence this blog post.

Before we get into the research I’d like to extend a big thanks to Beth Jones for the inspiration for all this! Now the research …..

PMS symptoms improved: mood, stress, anxiety, social relationships, pain and memory

This small study, Vestibular stimulation for management of premenstrual syndrome found the following benefits after 2 months of using the swing in females 18-30 years of age:

  • Depression and stress scores decreased
  • Anxiety scores decreased (although it was not statistically significant)
  • Serum cortisol levels decreased.
  • Social relationships improved
  • Systolic blood pressure decreased (there was no change in diastolic blood pressure and pulse rate)
  • Pain levels decreased
  • Spatial and verbal memory improved

These are amazing benefits using something as simple as a swing. I feel we could safely extrapolate to younger teen girls and even women above 30 years of age too.

Swings for stress management in college students

Vestibular stimulation using swings is the specialty of Dr. Mukkadan, Founder and Research Director of Little Flower Medical Research Centre in India. Together with his team, he published the above PMS paper and this paper on Vestibular Stimulation for Stress Management in Students.

They recommend “placement of swings in college campuses … which may be a simple approach to alleviate stress among college students.”

This is such a simple and yet powerful (and also fun!) intervention especially given the huge rise in anxiety and mental health issues in students. It would be a perfect approach to use in conjunction with amino acid supplements and nutritional psychiatry for these students.

According to another study published by his team, college students will also see improved spatial and verbal memory.

What about swings for teen boys and all adults too?

Once I saw the images in the Bloomberg article, and after reading the research, and after playing on swings again after all these years, my thinking started expanding. I believe everyone could benefit from using a swing.

I certainly wanted to swing right away (hence the walk and swing meet up with my friend a few weeks ago) and now seek out swings when I go for walks. I would love to see an area set aside in parks for teen girls (and boys too) and as Beth says, in middle and high schools too. And how about a designated area in parks for adults who want to swing too?

There are now parks with Liberty swings for children and adults in wheelchairs. The vestibular benefits of rocking chairs are helping veterans dealing with substance abuse and mood issues. I also see an application for stress reduction in the workplace. The opportunities are endless.

Here are some of my recommendations:

  • Seek out swings in parks. Give it a try to see how you feel and how much you enjoy it!
  • Advocate for swings in your communities, middle schools, high schools, colleges and place of business.
  • Get a rocking chair for yourself and/or older family members
  • Get a swing for your backyard (suitable for teens and adults). I’m looking into options for my backyard and will share more once I find some suitable options.

When did you last go for a swing as an adult? How much fun was it!?

If it’s been some time, does this – my pictures and the research – inspire you to want to look for a swing and have a go again?

Does your teen or college student seek out outdoor play like swings and see benefits?

If you are an OT/occupational therapist or exercise physiologist or other health professional using vestibular therapy with swings please do share so we can all learn.

Feel free to post any questions here too.

The role of functional neurology, the cerebellum and brain balance exercises for anxiety, depression, social communication, ADHD and obsessions

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Here are some snippets from a fascinating interview sharing cutting edge information on functional neurology and the cerebellum on the Autism, ADHD and Sensory Processing Disorder Summit

Dr. Peter Scire, DC covers: How to Induce Neuroplastic Change in Your Teenager and Make it Fun. He shares how brain hemisphere imbalances and misfiring can be assessed and corrected with very specific exercises to induce neuroplastic change (in both children and even adults). 

I want to bring attention to, really what Schmahmann calls the cerebellum cognitive affective syndrome, so CCAS. It’s been in the literature now for 20 years. And now he’s developed a way to actually do a checklist and to look at these different aspects. But ultimately what he’s saying is that the cerebellum networks have huge relationships to your cognition of executive functions: like working memory, linguistics (your ability to generate language and to actually comprehend language), your affect, so your mood and your emotional stability. Being able to not only generate emotions, but also be able to receive emotions.

These are things that we thought for a long time were at the higher center of the brain, more of the frontal lobe specifically….. But again, the more that we’re looking at the neuro anatomy through neuroimaging, we’re able to really say, guess what? There are certain pockets of the cerebellum that specifically drive these networks.

He talks about the 3 major parts of the cerebellum, 10 subparts and how 5 of these subparts actually deal with non-motor aspects (i.e. mood and emotions, ADHD etc.). It’s this latter aspect – the non-moto aspects – that is not recognized in mainstream neurology and that forms the some of the central aspects of functional neurology: 

What we know about the cerebellum is that we have three major parts to it, and then there’s actually like 10 sub parts to it. And these 10 sub parts to it have different connections and when you look at the 10 sub parts, the first 5 have to do with more sensory motor aspects of the cerebellum. And then really the other 10 or so, give or take, are really dealing with non-motor aspects.

We have areas from the cortex that speak back to the cerebellum. We call them cerebral cerebellum loops. And then we have cerebellum back to the cerebrum. It kind of makes this bio directional system. Now it’s a little bit more complicated than that. There are other parts of the motor center, the basal ganglia and these other parts in the limbic system and stuff like that. But from a simple standpoint, for most of our attendees that understand brain gut access, just think about it in that sense. Cerebellum … brain, cerebellum, cerebellum back to the brain, okay?

And so we can have dysfunction in those systems. But again, most of the clinical model has always been looking at brain to cerebellum, not cerebellum back to the brain. And I think in my experience over the last 15 plus years, most of the work in functional neurology has actually been centered around, even chiropractic per se has been centered around cerebellum to brain, but we now are even getting more specific with our therapeutic entities.

Dr. Scire discusses the under-recognized relationships between the cerebellum networks and ADHD, social communication, mood, and emotional aspects, relationships, obsessions, compulsions, anxiety and depression: 

Again, when you look at the different phases of his work, you want to look at executive function – the whole ADHD population. You look at the linguistic processing. Obviously, we know language and social communication for autism spectrum disorders. Looking at spatial cognition so visual spatial information, visual memory aspects. Then you can begin to look at not only mood, and emotional aspects, but also relationships, obsessions, compulsions, anxiety and depression.

All this continuum of symptomatology can be traced back to the cerebellum. I agree with Doctor Melillo on this hemisphere communication model. But at the same time, in my opinion, I think that we can take it one step further and even get into the specifics of starting with these networks in the cerebellum. It starts out with this very specific examination to say okay, I want to look at motor functions of the cerebellum and I also want to look at non-motor functions of the cerebellum. And then my therapeutic entity is going to be based on that.

You can watch the video snippet of the above here

Dr. Scire shares the research published by Dr. Schmahmann. In this paper, The neuropsychiatry of the cerebellum – insights from the clinic they discuss the behaviors that they witnessed and that were described by patients and families:

distractibility and hyperactivity, impulsiveness, disinhibition, anxiety, ritualistic and stereotypical behaviors, illogical thought and lack of empathy, as well as aggression and irritability. Ruminative and obsessive behaviors, dysphoria and depression, tactile defensiveness and sensory overload, apathy, childlike behavior, and inability to appreciate social boundaries and assign ulterior motives were also evident.

He also recommends Dr. Robert Melillo’s book: Disconnected Kids: The Groundbreaking Brain Balance Program for Children with Autism, ADHD, Dyslexia, and Other Neurological Disorders (my Amazon link). I’ve skimmed it and will be doing a review –the functional neurology information is brilliant. I’d love to see the dietary information expanded upon.

In this interview you will learn…

  • What the latest research says about the role of the cerebellum in cognition and motor planning [and the role it also plays in anxiety, depression and ADHD]
  • What to look for when assessing cerebellar function.
  • How the cerebellum impacts executive function.
  • How to rehabilitate the brain and the importance of movement.
  • How to treat young adults with neurological disorders.
  • How what may seem to be “simple” exercises you can do at home with your child can have a major impact on their cognitive function.

I also had the pleasure of speaking on a panel with Dr. Scire and Dr. Leila Masson last week – you can watch this here. We discuss some of the above and a great deal more

Facebook Live Panel with Tara Hunkin, Dr Leila Masson, Dr. Peter Scire DC, and Trudy Scott.

I learned so much from his interview and our panel discussion and will be delving into this aspect of functional neurology in order to add this element for clients who need this support beyond nutrition and functional medicine.

If you’re new to my work and the targeted individual amino acids be sure to catch my interview: Self-care strategies for parents that are stressed out, anxious and depressed – without using medications.

Using the targeted individual amino acids (such as tryptophan, GABA and DPA) provides quick relief from anxiety and overwhelm, giving my clients hope from day one.  And then we start to dig deeper for other root causes which can often take some time.

In this interview my focus was for stress and overwhelm support for parents but the use of amino acids is very applicable to children (and was the topic I covered in my interview in the first season).

You can watch a video snippet of me sharing more about the amino acids here

As I learn more I expect to find that the amino acids used in conjunction with functional neurology is going to provide more comprehensive results for many individuals who also have cerebellum dysfunctions.

This event brings together 30+ of the leading doctors, nutritionists, and researchers working to help parents by sharing the latest information and strategies for achieving recovery for children with Autism, ADHD and Sensory Processing Disorder.

If you have (or a loved one has) anxiety, depression, OCD,  social anxiety, anger issues and other behavioral symptoms this event is one I highly recommend. Alzheimer’s disease, dementia and Parkinson’s disease are also covered in Dr. Scire’s interview.  This information has a wider application than autism, Asperger’s syndrome, ADHD and SPD and you will learn a great deal.

If you’ve benefited from functional neurology and these brain balancing exercises please do share in the comments. Feel free to post questions too.

Teen Depression and Anxiety: Why the Kids Are Not Alright – my response

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Teens suffer from so much anxiety and their anxiety symptoms are now more of an issue than depression; they are cutting and self-harming as a way to feel normal; they are super-stressed; social media and iPhone use is taking over their lives, and in general, they seem to have poor coping skills.

This article in TIME magazine is a sad and concerning read: Teen Depression and Anxiety: Why the Kids Are Not Alright. It was written last year but is still very relevant. The author writes:

“Adolescents today have a reputation for being more fragile, less resilient and more overwhelmed than their parents were when they were growing up”

It’s an excellent article for creating awareness and to get an understanding of the extent of the issues and does highlight the crazy online world of teens:

It’s hard for many adults to understand how much of teenagers’ emotional life is lived within the small screens on their phones, but a CNN special report in 2015 conducted with researchers at the University of California, Davis, and the University of Texas at Dallas examined the social-media use of more than 200 13-year-olds. Their analysis found that ‘there is no firm line between their real and online worlds.’

Here is my response to the article and how I feel we can do better.

No solutions other than coping mechanisms

These teens are hopeless and resigned to the fact that this is how they are going to have to live i.e. simply managing their symptoms. It breaks my heart and it’s not alright!

Unfortunately (like the recent Xanax anxiety article in the New York Times) it offers no solutions other than coping mechanisms.

No mention of the importance of diet or nature

I agree that these kids are under a lot of stress (certainly more than when I was a teen) BUT there is ZERO mention of a real foods diet (that includes quality animal protein), a nourishing breakfast with protein (balancing blood sugar makes such a difference for reducing anxiety levels), the removal of caffeine, gluten and sugar, the importance of addressing nutritional deficiencies and poor gut health.

I love the movie project but there is no encouragement to get these teens out into nature (and maybe take up bouldering or gardening, both of which have been shown to reduce anxiety and depression).

No mention of DPA or GABA or tryptophan for self-harming, anxiety and addiction

The article makes the connections between the endorphin/opioid system and pain and the comfort these teens get from self-harming and cutting:

Scientists want to better understand how self-harm engages the endogenous opioid system–which is involved in the pain response in the brain–and what happens if and when it does

However, there is NO nutritional solution offered and NO mention of the amino acid DPA (d-phenylalanine), which can often be very effective for the cutting and self-harming, because it creates a similar endorphin boost that the cutting provides.  

There is also NO mention of the calming amino acid GABA or the happy and worry-free amino acid tryptophan for the anxiety and worry.

All the above amino acid also address addictions and may well offer neurotransmitter support to help with the addictive nature of their “drug-of-choice” i.e. their iPhones, games and other devices.

We have a plethora of nutritional solutions

We have a plethora of nutritional solutions to consider. Here are some relevant blogs that need to be part of the conversation for these teens:

Something as simple as a weighted blanket may help ease the anxiety some of these teens are experiencing.

We can do better than simply discussing the problem teens face. I’ve worked with both children and teens and we’ve shifted things in a matter of months. It really can be done but we need to share the powerful nutritional psychiatry solution, especially because research shows that most children with anxiety relapse, regardless of conventional treatment approaches.

Do you have a teenager who is experiencing anxiety and what has helped her/him?

Do you work with teens and do you incorporate some of these approaches?

How do we get this information into the hands of parents, schools, organizations, doctors, mental health practitioners and others those who can help make this happen?