Caffeine

B vitamins, omega-3 fatty acids, minerals, and amino acids that the brain uses to make neurotransmitters are the most common nutrient deficiencies in mental health conditions. Neurotransmitters are chemical messengers that carry chemical signals from one nerve cell to another nerve cell, muscle cell, or gland. Research suggests that one cause of OCD could involve communication problems between the front area of the brain and deeper structures due to inadequate activity of certain neurotransmitters. >> Vitamin B12: "Research from 2014 indicates that vitamin B12 and homocysteine (Hcy) levels are linked to certain mental health conditions. In particular, high levels of Hcy and deficiency in vitamin B12 may impact brain function and cause symptoms such as mania, depression, and personality changes." Foods containing vitamin B12 include: >Meat >Fish >Poultry >Eggs >Dairy products >Fortified breakfast cereals >Fortified nutritional yeasts >>Antioxidants Oxidative stress occurs when there are too many unstable molecules known as free radicals in the body and insufficient antioxidants to neutralize them. The imbalance between free radicals and antioxidants can damage cells and tissue. Oxidative stress in the brain can lead to problems such as neuroinflammation, impaired neurotransmission, and decreased neuroplasticity. Some studies indicate there is an increase in free radical activity and weakness in the antioxidant defense system in OCD. Cysteine is a nonessential amino acid. Amino acids are essential for forming proteins and other metabolic functions. The body needs adequate amounts of vitamin B12, B6, and folate to produce cysteine. As a supplement, it is in the form of NAC. The body transforms NAC into cysteine and then into glutathione, an antioxidant. Cysteine is also in the following foods: >Meat >Fish >Dairy >Grains >Soybean >Egg products >> Omega-3 fatty acids Omega-3 fatty acids are healthy fats that people must get from foods or supplements because the body cannot make them. Three types of omega-3s exist: 1} ALA 2} DHA 3} EPA Omega-3 fatty acids increase memory, learning, cognitive well-being, and blood flow to the brain. Research suggests there is a link between low omega-3 levels and mental health disorders. For example, researchers have found an association between a moderate intake of omega-3 and a decreased chance of depression. Research also indicates that omega-3, particularly EPA, may reduce symptoms of depression and significantly decrease anxiety symptoms. Foods containing omega-3 include: >Fish and seafood, such as salmon, mackerel, herring, tuna, and sardines >Nuts and seeds, including walnuts, flaxseed, and chia seeds plant oils, such as flaxseed oil, canola oil, and soybean oil >Fortified foods such as specific brands of yogurt, eggs, milk, juices, and soy beverages >Cod liver oil, fish oil, krill oil, and algal oil >> Vitamin D Vitamin D is essential for typical brain development and functioning. It also affects immunity, inflammatory responses, and antioxidant processes. Research suggests that vitamin D deficiency may be a factor in the development of mental health conditions such as depression and schizophrenia. A 2022 study explored the relationship between vitamin D levels and OCD. It found that people who were newly diagnosed with OCD had lower vitamin D levels than people without OCD. Researchers suggest that vitamin D deficiency may contribute to OCD development by disrupting neurotransmitter signaling or decreasing neuroprotection. The following foods provide vitamin D: >Most of the U.S. milk supply, including dairy, soy, almond, and oat milk >Fortified breakfast cereals and some brands of margarine, yogurt, orange juice, and other food products >Fatty fish, including salmon, trout, tuna, and mackerel and fish liver oils >Beef liver, cheese, and egg yolks >Mushrooms >> Magnesium > What it is: A mineral found in leafy greens, nuts, seeds, and whole grains. >Why it helps: Magnesium is known for its calming effects on the nervous system and can help reduce anxiety and improve sleep. >How to incorporate it: Eat foods like spinach, almonds, and black beans regularly. >> Probiotics >What it is: Beneficial bacteria found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. >Why it helps: Probiotics support gut health, which is closely linked to mental health through the gut-brain axis. >How to incorporate it: Include a variety of fermented foods in your diet to maintain a healthy gut microbiome. >>Foods to Avoid >Processed Foods: Processed foods often contain high levels of sugar, unhealthy fats, and additives that can negatively impact mental health. Opt for whole, unprocessed foods whenever possible. >High-Sugar Foods: Foods and beverages high in sugar can cause spikes and crashes in blood sugar levels, leading to mood swings and increased anxiety. Choose natural sweeteners like honey or fruit instead. >Excessive Caffeine: High caffeine intake can increase anxiety and interfere with sleep. Limit consumption of coffee, tea, and energy drinks, especially in the afternoon and evening. 1} Medical News Today 2} OCD Anxiety Centers

Does anyone know if weed helps ocd symptoms?

How have you all seen caffeine or your level of stimulation impact your ocd? For myself I’ve noticed in general that caffeine reduces my ocd symptoms, but if I take in more than 70 mg at a time I feel anxious and jittery. I’ve also noticed that combining caffeine or stimulation, and a calming exercise at the same time reduces my ocd symptoms a lot while minimizing the anxiety. 2 of these activities for me are what I call 1) sword & Metal and 2) walking while doing mindfulness or breathing simultaneously. Sword and metal is a thing I started doing that stacks lots of skills on top of each other. I wield a sword while blasting heavy metal and stand up really tall and focus on breath and meditation. Sometimes it almost feels like different parts of my brain are going at different speeds when I experience OCD symptoms. Then I remembered that with ADHD different parts of the brain are actually going at different speeds. The frontal cortex is going slower namely. With the experiences I shared above and remembering the brain speed thing, I looked into if it’s a thing for OCD and apparently there’s research around it too, with different parts of the brain of course. Apparently, transcranial stimulation used to be used to address OCD. Anyhow, so my hypothesis based on all this is that if you can speed up the decision making centers of your brain while also calming your nervous system you can rebalance this inconsistent speed issue. Of course ERP is amazing, and I’m not bringing this up as a thought of comparison or replacement. It’s just a guess too. What do yall think?