The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems -- and Feel Good Again

By Jack Challem

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Calming and Stimulating Neurotransmitters

When neurotransmitters remain out of balance, brain cells cannot accurately relay what is happening. This leaves people susceptible to mood, behavior or thinking problems.

Depressed and hyperactive people may benefit from balancing neurotransmitters in the brain.

1. Depressed people may need to boost their levels of certain stimulating neurotransmitters
2. Hyperactive people might benefit from increasing their calming neurotransmitters

Calming Neurotransmitters: These neurotransmitters tend to help with relaxation and focus, but excessive levels could conceivably cause feelings of over-sedation.

Nutritional building blocks: Serotonin is a form of the amino acid L-tryptophan. It is found in fish, meats, eggs and other protein-containing foods. The most commonly sold tryptophan supplement is 5-hydroxy-tryptophan, called 5-HTP.

GABA (gamma aminobutyric acid): Helps maintain mental focus and relaxation. Promotes good memory, reverses depression, eases anxiety, and reduces the sensation of pain. It works by filtering out background noise in the brain. People with anxiety, panic attacks, insomnia, epilepsy, and schizophrenia often have low levels of GABA.

Nutritional building blocks: It is derived from the amino acid glutamate, with the help of vitamins B3, B6, and B12. (Glutamate can stimulate the brain, consult a physician before taking).

Melatonin: A hormone and a neurotransmitter secreted by the pineal gland. Regulates the circadian, or daily body rhythm. Melatonin levels normally increase toward nightfall, making people sleepy. As a dietary supplement, it can help with difficulty sleeping, restless sleep, insomnia, jet lag and seasonal depression. Too much time indoors and under artificial light may interfere with its production.

Nutritional building blocks: Melatonin is made from the amino acid tryptophan and the neurotransmitter serotonin.

Nitric oxide: In the brain, it plays a key role in the sense of smell and the ability to form memories. In the rest of the body, it increases blood-vessel flexibility and regulates blood flow. It dilates (enlarges) blood vessels, lowers blood pressure and enables men to have erections. It's capable of being both calming and stimulating.

Nutritional building blocks: The body makes nitric oxide from the amino acid L-arginine. The conversion of L-arginine to nitric oxide requires nitric oxide synthase which depends on vitamin C.

N-acetylcysteine (NAC): The standard treatment in hospitals for acetaminophen (Tylenol) overdose. One of the most effective ways to dissolve mucus in the lungs. A precursor to glutathione, the principal antioxidant made by the body. Helps to protect people from toxic chemicals. In a recent study, cocaine users who took 600 mg of NAC four times daily had a significantly decreased interest in the drug. NAC may be of benefit in alcoholism and other types of addictions, as well as in obsessive-compulsive and masochistic behavior (e.g., inflicting cuts on oneself). May enhance the activity of a calming neurotransmitter.

Nutritional building blocks: NAC is built around sulfur, and sulfur-rich foods (garlic, cauliflower, and egg yolk).

Note: Do not take pure L-cysteine unless prescribed by a physician.

Stimulating Neurotransmitters: These neurotransmitters tend to stimulate the brain, but excessive levels may increase anxiety and cause feelings of exhaustion.

Acetylcholine: A key neurotransmitter involved in the thinking processes, memory, motivation and arousal. Low levels may interfere with concentration and memory and may lead to emotional instability.

Nutritional building blocks: The B vitamin choline lies at the core of this neurotransmitter. Acetylcholine is formed in a chemical reaction with the B vitamin pantothenic acid. Eggs and lecithin are excellent sources of choline.

Dopamine: Helps people to focus their attention and enjoy pleasurable physical experiences. People with sleep disorders, apathy, depression, increased sensitivity to pain, and Parkinson's disease, a neurological disease, have low dopamine levels.

Nutritional building blocks: To make L-dopa, the precursor to dopamine, the body uses the amino acid tyrosine, along with folic acid, vitamin B6, magnesium, zinc, and S-adenosyl-L-methionine (a vitamin-like compound also known as SAMe).

Norepinephrine (Noradrenaline): Plays a key role in fostering upbeat moods, wakefulness, motivation and drive, sexual arousal, learning and memory. Low levels can be a factor in mood disorders, fatigue, lack of ambition, excessive sleep, depression, and anorexia. High levels can contribute to anxiety, insulin resistance (pre-diabetes), obesity, feelings of stress, and high blood pressure.

Nutritional building blocks: The basic building block is the amino acid tyrosine, which is first converted to L-dopa and then to dopamine with the help of folic acid, vitamin B6, magnesium, zinc, and SAMe. Chemical reactions involving vitamins B6 and C and copper convert dopamine to norepinephrine. The hormone DHEA boosts norepinephrine activity, whereas the stress hormone Cortisol inhibits it.

Note: DHEA (dehydroepiandrosterone) is a steroid hormone and a precursor to estrogen and testosterone used for moderately severe depression, lack of sexual desire, and erectile dysfunction. Have DHEA-S levels measured by a doctor and follow their guidelines for use.

Epinephrine (Adrenaline): Both a stress hormone and a neurotransmitter. When facing danger or stress, epinephrine almost instantly sharpens the mind and prepares the body for a "fight-or-flight" response. Excess adrenaline can be a factor in anxiety, hyperactivity, and stress. Low levels may result in fatigue, weight gain, poor concentration, and weak adrenal glands.

Nutritional building blocks: Epinephrine is made from dopamine and norepinephrine. Its production requires tyrosine, folic acid, vitamins B6 and C, magnesium, zinc, and copper. The conversion of norepinephrine to epinephrine requires folic acid, vitamin B6, and SAMe.

Cortisol: This hormone is not routinely considered a neurotransmitter, but it is so similar to epinephrine that it functions as one. Both epinephrine (adrenaline) and Cortisol are produced by the adrenal glands in response to stress. When stress is prolonged, adrenaline production decreases and Cortisol increases. Cortisol is often a factor in people who feel anxious without any obvious cause.

Nutritional building blocks: Without extra nutritional support, chronic stress can cause the adrenal glands to wear out and fail to protect against stress.

Phenylethylamine (PEA): Mood-elevating, promoting feelings of love and bliss. When relationships end, people often indulge in chocolate, which is high in PEA. Excess PEA may cause feelings of anxiety and migraine headaches. Low levels may cause feelings of depression, tiredness, and apathy.

Nutritional building blocks: Chemical reactions involving vitamin B6 convert phenylalanine to PEA. The body can also convert PEA to tyrosine, the building block of dopamine, epinephrine, and norepinephrine. Aspartame, used as a sweetener in soft drinks, is very similar to phenylalanine and may produce edgy feelings.

 

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