You and I know that we can not always control what happens in our lives, but we can control how we react to them. What happens, however, when your having a bad week, your peri-menopausal or pre-menstrual? Well science could answer.
Let me introduce you the world brain chemistry and powerful group of natural chemicals in the brain called neurotransmitters. Communication in the brain is a multi-billion maze of connections able to perform 20 million billion calculations per second. Yes, I did say 20 billion!
How does this intricate network work? Well there are three major players:
- neurons, which power the message,
- Neurotransmitters, which create a message and
- receptors that receive messages.
In simple words, a neurotransmitter is a chemical messenger from one nerve cell to find its way to another nerve cell where the effect of certain chemical reactions to occur. Neurotransmitters control major bodily functions including movement, emotional response and physical our ability to experience pleasure and pain.
neurotransmitters also initiate specific functions in our bodies and our nervous system. This transmitter can create and manage a variety of emotions, mood and even thoughts – from depression, anxiety and addiction, feelings of confidence, the high or low self-esteem, competitive spirit and can even affect our deep sleep.
A neurotransmitter imbalance can cause depression, anxiety, panic attacks, insomnia, irritability bowel dysfunction hormones, eating disorders, Fibromyalgia, obsessions, compulsions, adrenal insufficiency, chronic pain, migraine headaches, and even early death. Scientific and Medical studies show that the brain use more than 35 different neurotransmitters, some of them that we can control and some we can not.
It seems, however, that we can control five of the major neurotransmitter with exercise and nutrition, and our thoughts and behavior.
Most neurotransmitters are the amino acids obtained from protein in the food you consume. Two of the most important neurotransmitters are serotonin and dopamine, sometimes called ‘happy’ drugs. They seem to play a leading role in determining our moods and thoughts.
Dopamine, fuel for motivation and encouragement
brain uses dopaminergic competitive spirit stimulation, alertness, attention, and (a form of mild aggression). Dopamine is also necessary for the coordinated muscle movement.
dopamine is a neurotransmitter needed for healthy assertiveness and sexual arousal, proper immune and autonomic nervous system function. Dopamine is important for motivation and a sense of readiness to meet the challenges of life.
One of the most vulnerable major neurotransmitters, dopamine levels are reduced due to stress or poor sleep. Alcohol, caffeine and sugar also appear to decrease dopamine activity in the brain. It is easily oxidized, because we need to eat plenty of fruits and vegetables antioxidants protect dopamine neurons using the damage caused by free radicals.
Dopamine is made from the amino acid tyrosine. Once produced, dopamine can, in turn, transform into brain chemicals norepinephrine and epinephrine.
Low dopamine can cause depression, fatigue, excessive need for sleep, and can even make you terminate everyday events, such as going to work or wanting to be with people.
Dopamine is a building block for the production of adrenaline, which stimulates us to action if we are scared or worried. These natural medicines are also necessary for us to be competitive, especially in the highly- competitive sports, business and corporate life.
Boost alertness with protein. Without going into the detailed chemistry of the brain, a small amount (100 to 150 grams) of protein-rich foods will elevate dopamine levels and have a significant effect on mood and brain function. The effect can be found within a 10-to-30 minutes. Protein foods are broken down into amino acids, the building blocks of acid digestion. One amino acid, called tyrosine, will increase the production of dopamine, nor epinephrine and epinephrine. These neurotransmitters are known for their ability to increase levels of alertness and energy. No one eats pure tyrosine, but eating foods high in protein will give you a slight mental boost. High Protein foods include fish, poultry, meat and eggs. If you can not eat them, try high protein foods that also contain significant amounts of carbohydrates, such as vegetables, cheese, milk, or tofu.
Many of us eat a high carbohydrate breakfast cereals have become a common form of morning meal. One of my friends is a highly respected organic pharmacists and it is his opinion that breakfast is the time of day to eat a high protein meal.
Serotonin, restore calm
Serotonin is a calming neurotransmitter important to maintain a good mood, feelings of joy and is responsible for normal sleep. In addition to the central nervous system, serotonin is also found on the walls of the intestine (enteric nervous system that) and platelet cells that promote blood clotting.
Serotonin plays an important role in regulating memory, learning, and blood pressure, as well as appetite and body temperature. Low serotonin levels produce insomnia and depression, aggression, increased sensitivity to pain, and is associated with obsessive-compulsive disorders eating.
This neurotransmitter also helps the brain focus, heightening concentration levels.
Low serotonin can create anxiety, feelings of insecurity, anger, fear, depression, and can even lead to suicidal thoughts. Now have you ever wondered why you eat more in the winter? It has a lot to do with how serotonin or lack of it, and a condition called decent enough SAD or Seasonal Affected Disorder.
With the lack of sunlight in winter, your body produces a larger amount of a hormone called melatonin, which consumes serotonin phone. Studies have shown that when this happens, the body craves carbohydrates, which produce serotonin and makes us feel good. This is when we want the comfort foods like cookies, pizza or chocolate!
Eating carbohydrates will trigger the release of insulin in the blood stream. Insulin goes about clearing all the amino acids from the blood, with the exception of tryptophan. Tryptophan is an amino acid that normally gets crowded out by other amino acids in an attempt to cross the blood brain barrier, but when competitors are out of the way, it takes the brain. Once in the brain, tryptophan is converted into serotonin. Serotonin is a neurotransmitter that influences reduce pain, loss of appetite, and producing a sense of calm and of large quantities, inducing sleep. Studies have shown that dieters tend to become depressed about two weeks in the diet, the time their serotonin levels have decreased due to reduced carbohydrate intake.
summer sunlight reduces the production of melatonin, serotonin eater and because it is easier to diet in summer. Summer makes us feel great and this theory could explain why people head for the sun in winter
This gave me an idea of why I became a carbohydrate addict -. The more carbohydrates I ate the more I produce serotonin and like any drug addict I craved more and more carbs to get more and more kick at the ‘feel goods. The result was that I was fat, even though I went to the gym four or five times a week! My energy levels dropped, I was constantly tired and became very difficult to live with. I did not go to the gym. I was an overdose of carbohydrates leading to a hormonal disorder called insulin resistance.
Serotonin is made from tryptophan in sufficient vitamins B1, B3, B6 and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts and sesame seeds. Choline is another B complex vitamin that is concentrated in high cholesterol foods such as eggs and liver. Lack of choline can cause impairment of memory and concentration. Choline is a precursor of the brain neurotransmitter, acetylcholine. Acetylcholine associated memory. People treated with drugs that inhibit acetylcholine flunk test memory. Low levels of acetylcholine have been linked to Alzheimer’s disease and poor memory. What a good excuse to put the egg back to the diet plan!
How can you control ‘happy drug “normal.
Being balanced is the answer, not too much or too little of anything. Excessive protein or carbohydrates over time will eventually have side effects impact on how you feel and behave at work and at home.
eating certain foods and exercise at the right level at the right time for the lifestyle is a keystone to control your mood and create feelings of happiness and relaxation.
If you are a professional athlete, you require a different approach to control neurotransmitter teachers, taxi driver or the CEO. Also, body chemistry every person is different and needs to be taken into account. I would recommend that you consult a nutritionist who understand how food and neurotransmitters work to meet the needs of health and lifestyle.
There’s a lot more to brain chemistry, mood control and performance, but it is food for another article.
Quick Tip
Small amounts (100 to 150 g) of protein-rich foods will elevate dopamine levels and have a significant effect on mood and brain function. That is why many nutritionists recommend some protein with breakfast. It increases energy and gives you the rush to seize the day
A list of ways to manage neurotransmitters
Some proteins that affect dopamine levels are :.
fish such as salmon, raw tuna and flounder.
Chicken without skin, eggs and turkey.
Small amounts of red meat.
beans, and chickpeas and lentils.
aerobic exercise and dopamine levels
If you need to temporarily lower levels of dopamine to relax, not competition (why non? Competitive competition increases dopamine) aerobic exercise could help so as
- Running and walking for effective health benefits.
- firing.
- Rowing in the gym.
- Strong cycling at the gym or home exercise bike.
Some carbohydrates that affect serotonin levels
whole grains such as brown rice, oats and corn.
Good quality bread, pasta and bagels.
vegetables such as potatoes and squash.
Simple sugar.
Movement and serotonin
To regulate serotonin you have less vigorous exercise such as:
- stroll in the park or along your favorite beach phone.
- Gentle cycling along the river or flat bike paths.
- stretching exercises.
- Gentle Yoga.
- Reading.
- Listen to music.
- Meditation and even prayer (best type of prayer to regulate serotonin levels is a prayer of gratitude).