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#Increaseneurotransmitters #neuroscience #serotonin #Integrativemedicine
Objectives
– Explore the main hormones and neurotransmitters involved in behavioral health (HPA, HPT and HPG Axes) and how to increase them naturally
Serotonin
– Nutritional building blocks
– Foods rich in tryptophan, an amino acid that converts to serotonin in the brain.
– Whole-wheat
– Potatoes
– Brown rice
– Lentils
– Oats
– Beans
– Dietary tryptophan variations may affect the efficacy of SSRI in major depression

Serotonin
– Nutrition
– B vitamins: Grains
– Calcium: Green leafy veggies, dairy
– Iron: Green leafy veggies, legumes, meat
– Vitamin D: Sunlight, fortified foods
– Bright light therapy to stabilize circadian rhythms
– Exercise: Fatigue during exercise is associated with elevated brain tryptophan and serotonin synthesis
– Essential Oils increase serotonin and dopamine: bergamot,┬álavender, and┬álemon, orange, clary sage,
– Massage increases dopamine and serotonin

Norepinephrine
– Nutrition
– Carnitine: The liver and kidney usually produce enough carnitine in the human body, so topping up with food or supplements is not necessary.
– Vitamin D
– Foods high in choline
– Meats
– Dairy
– Poultry
– Chocolate
– Peanut butter
– Wheat germ
– Brussels sprouts and broccoli

Norepinephrine
– Liver and kidney health
– Water
– Reduce alcohol
– Address obesity and insulin resistance (fatty liver)
– Address hepatitis
– Control or prevent diabetes and high blood pressure which are both leading causes of kidney failure
– Exercise
– Essential oils: Black pepper (not if anxious), rose, chamomile, possibly rosemary

Acetylcholine
– Nutrition
– Maintain adequate glucose stores
– Taurine: Only found in animal based products
– Choline: animal foods and legumes
– B vitamins: Grains, sunflower seeds, tofu
– Vitamin D
– Liver health: Humans can produce choline endogenously in the liver
– Exercise: Long term exercise (light and moderate intensity) improves acetylcholine levels where intense training has been linked with reduced acetylcholine
– Sleep
– Essential Oils: Sage

GABA & Glutamate
Nutrient Summary
Summary
– Helping your body to balance hormones and neurotransmitters requires
– Good nutrition and good health behaviors(exercise, sleep, breathing) to reduce physical stress and inflammation
– Addressing cognitive and emotional stress

Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.

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