Study: Omega 3s may help with anxiety

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

A previous blog post discussed probiotics and anxiety (1), a recent review article examined whether omega-3 fatty acid treatment is associated with an improvement in anxiety (2).

What are omega 3 fatty acids?
• Omega-3 polyunsaturated are dietary fatty acids (PUFAs) that include alpha linoleic acid (ALA) which then converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (3).
• They are nutrients that cannot be made by the human body so we must get them through foods or supplements (3).

What was the study?
The study authors (2) reviewed 19 clinical trials including 2240 participants from 11 countries.

What were the results?

• The authors (2) found an association of improved anxiety symptoms with omega-3 treatment compared with controls groups in both placebo-controlled and non–placebo-controlled trials.
• They also found stronger anti-anxiety effect of omega-3’s when anxiety symptoms were more severe (clinical) than less severe (subclinical) populations (2).

How much omega 3s were used in the studies?

In the review of 19 clinical trials (2), anti-anxiety benefits occurred when using atleast 2grams per day of omega 3s, DHA and EPA combined.

The results did not differ whether the amount of epa was more than or less than 60% of total omega 3s.

What are some caveats?
• The populations studied were broad which makes it difficult to generalize to specific populations like college students.
• Some of the studies had a small sample size.
• There were a broad range of benefits in different studies.
• Omega 3s can interact with medications and supplements.

• Talk to your health provider before considering omega 3’s.

Based on the research findings, not everyone will have the same benefits from omega 3’s.

What are some sources of omega 3s?
According to the National Institute of Health(3), sources of omega 3’s include:
• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
• Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). They come in a wide range of doses and forms.

How much omega 3s do I need per day?
The U.S. Food and Drug Administration recommends consuming no more than 3 g/day of EPA and DHA combined, including up to 2 g/day from dietary supplements (3).

Where can I learn more about omega 3s?

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

What are some resources to improve nutrition?
• Nutrition coaching with The OSU Student Wellness Center
• Nutritionist at The OSU Wilce Wilce Student Health center
• Nutritionist at The OSU Wexner medical center
• Nutrition books
• Take a nutrition class
• Take a look at the Dietary Guidelines for Americans.
Harvard’s page on nutritional psychiatry.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:
1. http://u.osu.edu/emotionalfitness/2016/02/05/study-can-adjusting-gu-bacteria-impact-emotions/
2. Su KP, Tseng PT, Lin PY, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA 0Netw Open. 2018;1(5):e182327. Published 2018 Sep 14. doi:10.1001/jamanetworkopen.2018.2327
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Multi-modal options for mental health support

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

College students can experience a broad variety of mental health concerns impacted by a variety of factors.

As a result, it is important for students to keep in mind that there are a variety of solutions and supports available.

While individual counseling, group counseling, psychiatry at our agency are good options, it is important for students to consider all of the resources available to them based on their situation/need, timeliness, and availability.

What if I need immediate assistance or if I am in crisis?

If you are in crisis, go here: https://ccs.osu.edu/about-us-and-our-services/need-immediate-assistance/

  • The link above includes info on Crisis text and call options.

What if I need to talk to someone after hours?

Go here: https://ccs.osu.edu/after-hours-services/

What are some other options for mental health support on campus? 

  • OSU SMART LAB. Uses biofeedback to help you identify sources of stress, problem solve ways to reduce stress, and practice relaxation techniques with our biofeedback software
  • Community Provider Database through OSU Counseling and consultation Service.  You can screen and find providers based problem area, specialty, insurance accepted, distance from campus.
  • Call the number on your insurance card, and they can refer you to a mental health provider in network in your area.
  • OSU Wellness coaching:
    • They aim to help you create the life you want to live, both now and in the future by help you create strategies that leverage your strengths to create and achieve meaningful goals.
  • Nutrition coaching They help you optimize your well-being by creating strategies and addressing barriers to holistic wellness.
  • Relationship education. Strategies on how to practice healthy relationships and prevent sexual violence
  • Alcohol and other drug prevention services. Uses a multi-modal approach to help you address these concerns.

What about self help resources?

What if I am not sure of what I need for mental health support?

  • Consider scheduling a phone screening service through OSU Student Life Counseling and Consultation Service. This phone appointment with our providers can help you figure out services that may be best for your needs, either with us or with one of our partner offices on or off campus.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

Maximizing Spring Break for mental health

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

  • Many college students look forward to the month of March and spring break, as a way to take time off from school and relax, to recharge for the second half of the spring semester, etc.
  • There are healthy and unhealthy options to keep in mind when considering a rejuvenating spring break.
  • This is important because unhealthy choices during spring break could create more problems for the rest of the semester.

What are unhealthy spring break patterns to avoid?

  • Excessive alcohol, including short term, binge drinking, has been shown to impact brain functioning (1 ), and grades (2), depression (3 ), increased risk of sexual assault (4 ). this can also increase your anxiety for the weeks and months to follow.

Low risk drinking recommendations can be found here (17 )

  • Cannabis use can worsen depression and suicidal ideation (5 ), brain functioning (6,7 ), sleep (8) and anxiety (8 ).
  • Sleep deprivation can impact academic performance (9, 10 ).
  • Consider minimizing caffeine intake since excessive caffeine intake can impact stress (11), and sleep (12, 13).

What are healthy spring break options to consider?

  • Catch up on sleep.
  • Rest your brain. If you’ve been studying intensely, reading, writing, analyzing, etc. it may be useful to rest those areas of the brain by doing different types of activities.
  • Minimize screen time, if possible. If you’ve spent a lot of time doing schoolwork on your computer, it may be useful to rest that part of your brain by doing different types of activities that don’t involve screens.
  • Eat well to fuel yourself properly and for optimal mental health. Examples include plenty of fresh fruit, vegetables, nuts, lean meats, etc. (14). This might also enhance recovery.
  • If you’ve spent a lot of time indoors, spending time outside, safely and to a point may be helpful for mental health ( 15, and 16).
  • Reduce isolation by spending time with others, if possible.
  • Other options include hiking/camping/other activities in nature, playing recreational sports, traveling to museums, art exhibits, beaches, shows, etc.
  • You might improve your mental health by doing something good in the community where you travel through programs like BUCK-I-SERV, and other service trips, etc. (18)

Tips on how to stay safe during spring break:

  • Since the number one cause of death in young adults is accidents, it may be wise to minimize/avoid high risk-hazardous activities (19).
  • Very useful link for Travel safety tips for spring break (20).

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Zeigler DW, Wang CC, Yoast RA, Dickinson BD, McCaffree MA, Robinowitz CB, et al. The neurocognitive effects of alcohol on adolescents and college students. Prev Med. 2005;40:23–32.
  1. https://u.osu.edu/emotionalfitness/2014/09/12/does-alcohol-use-impact-your-grades/
  2. Boden JM1, Fergusson DM. Alcohol and depression. Addiction. 2011 May;106(5):906-14. doi:10.1111/j.1360-0443.2010.03351.x. Epub 2011 Mar 7.
  1. https://u.osu.edu/emotionalfitness/2015/10/21/study-alcohol-impacts-sexual-assault/
  2. Gobbi G, Atkin T, Zytynski T, et al. Association of Cannabis Use in Adolescence and Risk of Depression, Anxiety, and Suicidality in Young Adulthood: A Systematic Review and Meta-analysis. JAMA Psychiatry. Published online February 13, 2019. doi:10.1001/jamapsychiatry.2018.4500
  3. Doss MK et al. Δ9-Tetrahydrocannibinol at retrieval drives false recollection of neutral and emotional memories. Biol Psychiatry 2018 May 9; [e-pub]. https://doi.org/10.1016/j.biopsych.2018.04.020.
  4. Schuster RM, Gilman J, Schoenfeld D, et al. One month of cannabis abstinence in adolescents and young adults is associated with improved memory. J Clin Psychiatry. 2018;79(6):17m11977 .
  5. Hser YI, Mooney LJ, Huang D, et al. Reductions in cannabis use are associated with improvements in anxiety, depression, and sleep quality, but not quality of life. J Subst Abuse Treat. 2017;81:53-58.
  6. http://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/
  7. Phillips AJK, Clerx WM, O’Brien CS, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports.                2017;7:3216. doi:10.1038/s41598-017-03171-4.
  1. http://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/
  2. T. Roehrs, T. Roth. Caffeine: sleep and daytime sleepiness. Sleep Med Rev, 12 (2) (2008), pp. 153–162.
  3. 13. H.P. Landolt, E. Werth, A.A. Borbely, D.J. Dijk. Caffeine intake (200 mg) in the morning affects human sleep and EEG power spectra at night. Brain Research, 675 (1–2) (1995), pp. 67–74.
  4. http://u.osu.edu/emotionalfitness/2018/06/28/food-choices-to-improve-depression/
  5. Avery DH, Kouri ME, Monaghan K, Bolte MA, Hellekson C, Eder D. Is dawn simulation effective in ameliorating the difficulty awakening in seasonal affective disorder associated with  hypersomnia? J Affect Disord. 2002 May;69(1-3):231-6.
  6. https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm
  7. http://u.osu.edu/emotionalfitness/2018/02/26/alcohol-and-grades/
  8. http://u.osu.edu/emotionalfitness/2017/11/22/mental-health-benefits-of-volunteering/
  9. https://www.cdc.gov/family/springbreak/index.htm
  10. https://www.limcollege.edu/safety/are-you-prepared/spring-break