Do you feel like your brain is slowing? Do you forget things like names or what you did two days ago? Is it difficult to concentrate? Or does your brain race constantly, often keeping you awake late into the night? These are common symptoms associated with age hormone imbalances, poor diets, or stress.
Mental functions are controlled through four biomarkers called “neurotransmitters,” which define your nature or personality. Since they are biochemicals, they can fluctuate with changes in lifestyle, nutrition, exercise, disease and stress. As your brain controls all bodily functions including hormones, the immune system, the cardiovascular system, digestion and all organ functions, it is vital to balance your neurotransmitters. As we age, neurotransmitters tend to change, which in-turn, impede bodily functions. With proper testing and optimization, you can “sharpen” your brain.
Everyone is born with a dominant neurotransmitter which in part defines their nature. Deficiency of the dominant neurotransmitter is more severe than deficiencies in less dominant neurotransmitters.
Brain Neurotransmitters
Dopamine – Dopamine-dominant individuals have a “high voltage” nature, capable of deep thought. They react quickly to mental challenges. Dopamine deficiency can lead to blues, hypertension, and fatigue. People with multiple sclerosis, schizophrenia, cocaine or alcohol abuse often have severe dopamine deficiencies. However, minor dopamine deficiencies are common with age and sub-optimal lifestyles. Inability to concentrate, declining problem-solving skills, planning or knowledge-retention loss are all signs of dopamine deficiency. Since dopamine is an early stage component on the endorphin pathway, dopamine deficiency often leads to low sexual desire or low libido.
Acetylcholine – Acetylcholine-dominant individuals have very fast electrical circuits in the brain. These people tend to be adept at working with their senses, are highly creative and open to new ideas3. Acetylcholine deficient people who lose brain speed, may have attention deficit disorder, bipolar disorder and in extreme cases, Alzheimer’s disease. Having excessive neurotransmitter quantities is also possible and can be equally as troublesome. For example, people with excess acetylcholine cannot slow their brain thoughts down. As a result, their brains race day and night from thought to thought.
GABA – Gamma-aminobutyric acid (GABA) controls the brain’s rhythm. Therefore, GABA dominant people are usually very stable, reasonable and grounded.4 People with excess GABA often expend tremendous resources providing care to others with little regard for themselves. With too little GABA, one may become anxious. If left unchecked, severe GABA deficient people may experience severe pain, heart arrhythmias, or drug and alcohol abuse.
Serotonin – Serotonin synchronizes all brain functions.5 Serotonin-dominant people have a very playful nature. They thrive off short term rewards and are usually the life of any party. Serotonin affects your ability to rest, regenerate and find serenity. Serotonin deficiencies can induce irritability, delayed sexual response or orgasm, insomnia and binging, addiction of any kind or major depression.
The most common practice for treating neurotransmitter imbalances is the prescription of medication. Although effective for treating symptoms such as depression, anxiety or sleep disorders, these medications do not bring the neurotransmitters back into balance via natural methods. Frequently, doctors prescribe medications that block biochemical pathways from taking their natural course. These medications may alleviate the depression or anxiety symptoms but have undesirable side effects which can potentially create long-term damage to biochemical functions. Examples of these over-prescribed medications are Wellbutrin, Effexor, Xanax, Ambien and Klonopin.
If medications are not the answer, how does one optimize brain function? The first step is determining which neurotransmitter is dominant and which are deficient. This can be done with written tests or with electrical brain studies. When the patient’s neurotransmitter status is revealed, it can the be enhanced, typically with natural methods including diet, exercise, lifestyle changes, hormones and supplementation.
Enhancing Your Brain with Diet
The news surrounding cholesterol and its deleterious effects has done a disservice to brain function. The rash of low cholesterol diets has removed many food sources that are necessary for a healthy brain– especially amino acids from protein sources such as red meat. Our brains need amino acids to be healthy along with a variety of other nutrients, vitamins and minerals. The removal of red meat from our diets to reduce cholesterol starves our brains of the nutrients needed to support neurotransmitters. We must balance lowering cholesterol and brain health. To do this, eat alternative sources of amino acids and fats and supplement, where necessary, with dietary supplements tailored to your particular needs. Also address the true source of elevated cholesterol—the excessive consumption of saturated fats and the body’s inability to properly metabolize cholesterol. Please see the metabolic section in this booklet for more information.
The Standard American Diet (SAD) is typically high in calories, saturated fats and chemical preservatives which impede proper digestion and provide inadequate nutrition to support healthy brain function. Since most neurotransmitter chemicals are made as a result of digestion which takes place outside of our brains, the SAD is almost guaranteed to deprive our brains of the nutrients it needs. Remember: Too much is as dangerous as too little! Work with your healthcare provider to develop a diet that effectively balances your neurotransmitters.
Foods that Enhance Your Brain
The following is a partial list of foods that may enhance neurotransmitters:
Dopamine: Chicken, duck, granola, low-fat cheeses, oat flakes, pork, ricotta, soy beans, turkey, walnuts, wild game, yogurt.
Acetylcholine: Almonds, artichokes, beef, broccoli, Brussels sprouts, cabbage, cod, salmon, tilapia, liver (chicken, turkey), oat bran, tomato paste.
GABA: Almonds, banana, broccoli, brown rice, halibut, lentils, oats, potato, walnuts, whole wheat.
Serotonin: Avocado, chicken, cottage cheese, duck, granola, oat flakes, turkey, wheat germ, wild game, yogurt.
Lifestyle Changes for a Healthy Brain
Lifestyle is key to a balanced brain. Without exception, aerobic exercise is healthy for all four major neurotransmitters. Studies have proven that regular exercise increases the amount of all major neurotransmitters.10 Exercise has a calming effect that improves sleep and blood flow to the brain. Avoid alcohol in excess (no more than two drinks three times per week).
Dopamine Lifestyle Changes: Dopamine-dominant people typically have high energy lifestyles and often use more dopamine than they can produce. High energy often creates high stress, which over time, can leave a feeling of “burn out.” To increase and preserve dopamine, one should take relaxing vacations, exercise, take breaks at work and practice deep breathing and relaxation. Set aside at least a half hour each day dedicated to relaxation.11
Acetylcholine Lifestyle Changes: Since Acetylcholine-dominant individuals are constantly interacting with people and coming up with new ideas, they often continuously “churn,” which cannot last indefinitely. To enhance acetylcholine, spend some time alone in a relaxing environment. Do something enjoyable that requires little planning. Get lost in your environment and minimize thinking. Exercise regularly12.
GABA Lifestyle Changes: GABA people tend to do things for others, often becoming inattentive to their own needs. To enhance GABA, deliberately pamper yourself. Take time to play. In the long run, this will help you assist others. Exercise is especially rewarding and beneficial to GABA dominant types.13
Serotonin Lifestyle Changes: Playful serotonin people need to focus on planning for tomorrow. It is helpful for serotonin people to realize that future plans will only make them stronger. Additionally, exercise helps serotonin-dominant people reset their brains in a fashion similar to sleep.14
Hormones and Your Brain
Hormones play a major role in virtually every function in the body, but they are especially important for the brain. This is why changes in hormone levels during menopause and its male counterpart, andropause, can create anxiety, depression and sleep disorders. As we age, our hormones naturally decline. Though most people think of sex hormones such as estrogen and testosterone, our brain uses and controls a multitude of hormones.
Each of the four major neurotransmitters has at least one hormone with which it is associated. When these hormones become depleted, the brain cannot function properly. Although these hormones are important for overall body functions, one must understand that the brain controls the production and use of these hormones while simultaneously consuming them. It is vital that we maintain adequate hormone levels, as they are very important and very powerful. As such, they should only be prescribed by qualified physicians.
If you have questions pertaining to your brain and its functions, feel free to Ask a doctor or schedule at FREE consultation.
