Four Major Neurotransmitters involved in Depression

Neurotransmitters are powerful chemicals that regulate numerous physical and emotional processes such as mental performance, emotional states and pain responses. Interactions between neurotransmitters, hormones, and brain chemicals have a profound influence on overall health and well-being. When we can concentrate and focus well, we feel more directed, motivated, and vibrant. Unfortunately, if neurotransmitter levels are inadequate, these energizing and motivating signals are absent and we feel more stressed, sluggish, and out-of-control.

DOPAMINE is responsible for motivation, interest, and drive. It is associated with positive stress states such as being in love, exercising, listening to music, and sex . When we don’t have enough of it, we don’t feel alive, we have difficulty initiating or completing tasks, poor concentration, no energy, and lack of motivation. Dopamine also is involved in muscle control and function. Low Dopamine levels can drive us to use drugs (self medicate) and alcohol, smoke cigarettes, gamble, and/or overeat. High dopamine has been observed in patients with poor GI function, autism, mood swings, psychosis, and children with attention disorders. Dopamine can be released by eating foods that are rich in protein.
NOREPINEPHRINE, also known as noradrenaline, is an excitatory neurotransmitter produced by the adrenal medulla or made from dopamine. High levels of norepinephrine are linked to anxiety, stress, high blood pressure, and hyperactivity. Low levels are linked to lack of energy, focus, and motivation.
GABA (Gamma amino butyric acid) is the major inhibitory neurotransmitter in the central nervous system (the brains braking system- it prevents signals from continuing). It helps neurons recover after transmission; reduces anxiety and stress; regulates norepinephrine, adrenaline, dopamine, and serotonin; and is a significant mood modulator.
SEROTONIN imbalance is one of the most common contributors to mood problems. Serotonin is key to our feelings of happiness and very important for our emotions, because it helps defend against both anxiety and depression. Low serotonin can cause sad or depressed mood, anxiety, panic attacks, low energy, migraines, sleeping problems, obsession or compulsions, tension, irritability, sugar cravings, and reduced interest in sex. Additionally, our hormones and Estrogen levels can affect serotonin levels, the reason some women have pre-menstrual and menopausal mood problems. Daily stress can also greatly reduce our serotonin supplies. Serotonin can be released by getting exposed to sunlight, eating healthy protein and carbohydrate rich foods, and exercising.
SEVEN NONPHARMACOLOGIC OR NON-DRUG WAYS TO PREVENT AND/OR CONTROL DEPRESSION (Boosting the four major neurotransmitters)

Breathing and Exercise: Research suggests that exercise increases brain serotonin function.
Vitamin D: An effective treatment for nonseasonal depression, reduces depressed mood in women with premenstrual dysphoric disorder, and in pregnant women suffering from depression. Your best source is the sun.
Adequate rest and sleep : Scientists discovered that sleep disruption affects the levels of neurotransmitters and stress hormones, among other things — wreaks havoc in the brain, impairing thinking and emotional regulation.
Tame your Stress: Prolonged periods of stress can deplete neurotransmitters levels. Our fast paced, fast food society greatly contributes to these imbalances.
Prayer and Meditation manifests peace and healing.
Keep a healthy immune system : scientists from University of Cambridge identified immune system link to mental illness (depression).
Diet and Nutrition: Food is not just something that tastes good. What we eat and ingest really is our fuel for life. Food alters our brain chemistry and physiologyfor better or for worse.
Fermented foods are still the best route to optimal digestive health, as long as you eat the traditionally made, unpasteurized versions: lassi (yoghurt drink), kefir, various pickled vegetables
Tryptophan increases brain serotonin and is an effective antidepressant in mild-to-moderate depression. Tryptophan is an essential amino acid which is converted in our bodies to serotonin. Our bodies can’t produce tryptophan, so we need to get it through food. Protein and tryptophan-rich foods that will keep our serotonin in the happy zone include: organic chicken, turkey, tuna, mackerel, Philippine sea bass (apahap), lapu-lapu, beans, cacao and seeds. These are most effective when eaten alongside slow-releasing carbohydrates.
Vitamin C is required for the conversion of the amino acids L-tyrosine and L-phenylalanine into noradrenaline, and the conversion of tryptophan into serotonin. Best sources: citrus fruits and green leafy vegetables.
Complex Carbohydrates help lift depression by calming the body down and imparting a sense of wellbeing, as well as stabilize blood sugar and weight. Sources: banana, sweet potato, brown/black rice, and whole grains.
Healthy fats are so important for the brain, which is made up mostly of fat in the form of DHA omega-3 and arachidonic acid (AA). Oily ocean fish, like salmon, tuna, and sardines, are the best sources of DHA.
Extra magnesium from: whole-grain cereals, green vegetables, fresh fruit, certain mineral waters and dark chocolate.
Eat selenium, as studies have linked depression with low levels of this mineral. Sources: tuna, sardines, cod, mushrooms, asparagus, mustard seeds, organic chicken, lamb, eggs, barley, brown rice, spinach, cabbage, garlic, broccoli, sweet potato leaves, and malunggay.
Calcium is the natural tranquilizer and mood-enhancer. Sources: eggs, spinach, almonds and sardines in olive oil w/out MSG.
Happy Vitamins A, B & E aid in depression. Sources: bananas, carrots, squash, fish, malunggai, lentils, green vegetables and lean meat.
Happy Herbs help combat the blues. Try: lemon balm, chamomile, ginger, ginkgo biloba, licorice root, oat straw, peppermint, siberian ginseng, kava kava, and St. John’s Wort.
Get even happier with the seven mood boosting snacks : bananas, cashew, pili nuts, sunflower seeds, eggs, dark chocolate (85% or higher), and pumpkin seeds.

Let us remember that SSRI’s (Selective Serotonin Reuptake Inhibitors) do not help our body produce more serotonin. These drugs simply keep the channels open so the serotonin our body makes can be used by the cells. This means that if we do not make enough serotonin to begin with, these drugs will eventually stop working for us because they do nothing to help our body manufacture serotonin. No one suffers from a Prozac deficiency – but they do suffer from serotonin deficiency!

Meanwhile, here is the Green Secret’s “Shot of Joy.” (Make sure to scrub and wash all vegetables and fruits well before juicing). It is a MUST to use organic vegetables only.

1 bunch malunngai with stems juiced in your masticating juicer.

Remember… a shot of malunggai juice a day keeps the blues away®

September is Suicide Prevention Month. When your symptoms of depression are overwhelming and disabling, it’s time to seek help. CALL the Natasha Goulbourn Foundation at hotline number : 804-4673 (804-HOPE) * 0917-558 HOPE (4673) or 211 4550. Thank you IAJ WELLNESS CORPORATION for making this information public. For questions and/or concerns email me at [email protected]

Christine E.V. Gonzalez is a doctor of naturopathic medicine and holds PhDs
in holistic nutrition and natural medicine. LLM (MS Environmental Laws & Labor)
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