neurotransmitter Archives - Amazing Health Advances

The Effect of Diet on Mental Health

AHA Publisher — Fri, 08 Apr 2022 07:00:04 +0000

Dr. Liji Thomas, MD via News Medical – The brain controls and regulates most of the body’s vital functions, conscious or not. For this reason, it is essential that the brain receives a steady supply of fuel and oxygen. The fuel is obtained by metabolizing nutrients made available in the bloodstream, originating in the digested food. The brain consumes 20% of the daily intake of calories, that is, about 400 (out of 2000) calories a day. Structurally, about 60% of the brain is fat, comprising of high cholesterol and polyunsaturated fatty acids (PUFAs). Thus, the food one eats is directly linked to brain structure and function, and thus affects the working of the mind. Many studies have found that diets that are too rich in refined sugars are toxic to brain functioning because the high content of simple sugars stresses the pancreas and induces insulin resistance. The high sugar levels with compensatory insulin responses stimulate the counter-reactive surge of autonomic neurotransmitters like cortisol and glucagon. These are known to produce increased anxiety, hunger and irritability. Moreover, they induce inflammatory and oxidative stress. This has been linked to an exacerbation of symptoms of depression and other mood disorders. These findings have led to the emerging field of nutritional psychiatry that traces relationships between food, feelings, gut microbiota, and human behavior. Deficiency Disorders and Mood The deficiency of nutrients like cobalamine, folate and zinc is known to be associated with symptoms of depression and dementia, cognitive decline and irritability. Both overeating and food insecurity are associated with mood and anxiety disorders. Mental illness is ranked among the largest contributors to the global health burden, especially depression, which accounts for the major chunk of disability in the more developed countries, especially in the age group of 15-44 years. Therefore, it is crucial to explore nutritional strategies to ameliorate these conditions. Not only do people eat differently when anxious or depressed, but these changes may occur in either direction. Conversely, depression may be the result, at least partly, of poor eating habits, or may become worsened by the inability of the patient to stop eating comfort foods and choose a healthy diet. Such inability may be financial, psychological, or iatrogenic. Serotonin and the Gut Serotonin is a monoamine neurotransmitter that helps to control sleep and appetite, inhibit pain, and to regulate mood. About 95% of the serotonin is produced in the gut, which is rich in neurons – the enteric plexus contains a hundred million nerve cells. Thus, the gut is intimately involved in emotional regulation, pain perception, and vital physiological functions. Interestingly, the function of these neurons and their secretion of serotonin, and other neurotransmitters, is closely regulated by the metabolic byproducts of the trillion or so bacteria that comprise the gut microbiome. These bacteria ensure epithelial barrier integrity for the intestine, preventing the entry of bacterial toxins and pathogens into the systemic circulation. They also prevent the spread of inflammation beyond the gut lumen, enhance nutrient absorption, and activate gut-brain neural pathways – the gut-brain axis. Monoamine neurotransmitters are synthesized from amino acids in a process that is mediated by mineral-dependent cofactors. Both folate and vitamin B12 are essential for the methylation that occurs during these synthetic processes, also regulating the formation of homocysteine – a metabolite that is strongly linked to cardiovascular risk and depression. Dietary Fats and Brain Functioning Anti-inflammatory fats such as omega-3 fatty acids (FAs) are known to be essential components of neuronal cell membranes, and also play a role in many vital neural processes such as neurotransmission, gene expression, neurogenesis and neuronal survival. They are also known to have antioxidant properties. Omega-3 FAs are used to treat a number of psychological disorders, including attention-deficit hyperactivity disorder (ADHD), depression, bipolar depression and post-traumatic stress disorder (PTSD). A high omega-6 proportion is linked to a higher incidence of these conditions, especially the first two. The standard Western diet is rich in omega-6 but low in omega-3 FAs, primarily because of the consumption of refined flours and sugars, and highly processed foods, and low amounts of seafood (including fish) and grass-fed beef. Some studies have confirmed that diets that are richer in healthier carbohydrates and fats, and lower in refined and highly processed foods, such as the Japanese and Mediterranean diets, are linked to a reduction in the incidence of depression by anywhere between a quarter to over a third, compared to the standard American diet. Inflammation and the Diet Inflammation of the nervous system is also important in the pathogenesis of mental illness, and this is also linked to the diet. Many biomarkers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α) were associated with a dietary pattern that was linked to a higher risk of depression over the next decade or so. This pattern included high simple sugars (sweetened drinks and refined flours), red meat and margarine (saturated fats), and little green or yellow vegetables, coffee, wine, or olive oil, which are all features of the stereotypical Western diet. The high content of vegetables, fruits, grains, and seafood, with less dairy and meat content, and no refined foods, of the Mediterranean and Japanese diets, compares very favorably with the Western diet. The former uses small amounts of red wine and cheese or yogurt in the daily diet. The mechanism is thought to be via the brain-derived neurotrophic factor or BDNF. This important molecule is implicated in the plasticity and survival of neurons, and neurogenesis. It is reduced in many mental health conditions including depression, PTSD and schizophrenia, and is affected by many antidepressants that are commonly prescribed. Not only so, but the former presents many of the fruits and vegetables in fermented form, which provides probiotics protecting the gut by enhancing the content of health-promoting gut microbes and reducing or preventing inflammation throughout the body. Thus, including more foods with omega-3 FAs in the diet when on inflammation-inducing medications, not only prevents inflammatory changes but also prevents the induction of depression in such individuals, according to recent, admittedly early, work. Again, the Mediterranean diet promotes gut microbes that produce anti-inflammatory metabolites. Of course, depressive tendencies or stressors may prevent the beneficial effects of healthy food from manifesting themselves as reduced inflammation or improved mood. Secondly, only some depressed individuals show this inflammatory tendency, which may mean that diet plays this role in only a proportion of people, perhaps with other inflammatory conditions or due to constitutional factors. Conclusion Many experts would recommend that people pay attention to the relationship between their diet and the foods they eat over a month or at least two weeks. If they could reduce or eliminate processed foods and sugars for this period of time, before bringing back these foods one by one, it would be instructive to notice how they feel. Better eating strategies are essential to promote mental health and recovery from mental illness. It was over 2,000 years ago that the famous Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Not only does the Mediterranean (and similar) diet affect the availability of the basic building blocks of the brain and neurotransmitters, including myelin, the neuronal membrane, and monoamine neurotransmitters, but it modulates key chemicals like BDNF to alter neuroplasticity, mutes system inflammation, and determines the health and state of the gut microbiome. Many such traditional diets are known to include mostly nutritious whole foods without much processing. The role of a dietary specialist in helping patients with mentally ill-health to choose approaches that promote the ability to take care of oneself and enhance one’s health is very important and should be encouraged. As one set of authors comment, “This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.” To read the original article click here.

The post The Effect of Diet on Mental Health appeared first on Amazing Health Advances.

Can CBD Actually Help with Anxiety?

AHA Publisher — Wed, 06 Apr 2022 07:00:05 +0000

Dr. Caroline Leaf – In this podcast (episode #367) and blog, I talk to NED founders Ret and Adriaan about CBD, treating mental health issues holistically, natural remedies for anxiety and stress, and more. CBD is just one part of the hemp plant that has multiple health benefits. This is why the team at NED focuses on using only oil extracted from USDA Certified Organic hemp plants, grown by an independent farmer named Jonathan in Paonia, CO. (If you have a minute, do an image search for Paonia, Colorado—it is gorgeous!) This is one of the main reasons they are able to produce full-spectrum hemp oil from high quality hemp flowers that contain both cannabidiol (CBD) and its accompanying phytocannabinoids. Why is this so important? Focusing on the whole plant helps us better digest and use all the health benefits that the hemp plant offers by allowing the cannabinoids to bind to our extra-cellular receptors—it’s not just about CBD! These receptors are found throughout the body and help absorb naturally-occurring endocannabinoids in the body, which are important when it comes to regulating pain, moods, brain function and more. As often happens in life, sometimes these endocannabinoids don’t get produced, and we need to supplement with natural products to put our systems back into balance. If the endocannabinoid system is functioning well, it helps create homeostasis (or balance) throughout the brain and body at a base level. Cumulatively, this helps to prevent inflammation in the brain, foggy thinking, emotional burnout, lack of cognitive fluency and other brain issues. This is also the case with mental distress and anxiety. Many people have found that CBD products help them calm down and think more clearly in stressful situations by harmonizing the mind and helping balance the many systems of the brain and body. It is important to note here that CBD is not the same as weed/marijuana. Weed contains the active ingredient THC, which is what makes people feel high when they ingest or smoke it. CBD, on the other hand, is one of the two major cannabinoids in the hemp plant, and only contains trace amounts of THC from the extraction process—it is the plant that gets you “well”, rather than high. I personally use Ned’s CBD products to de-stress and improve my sleeping habits because they are chock full of premium CBD and a full spectrum of active cannabinoids, terpenes, flavonoids, and trichomes. Ned’s full spectrum hemp oil helps nourish and enhance the body’s endocannabinoid system to offer functional support for stress, sleep, inflammation and balance. I especially love Ned’s De-Stress Blend, which has so much more than just CBD. Like all their products, they designed this blend to help people feel better using what is available in the natural world. The 1:1 formula of their sleep blend uses CBD and CBG made from the world’s purest full spectrum hemp and features a botanical infusion of ashwagandha, cardamom and cinnamon, which have the following properties: CBG is known as “the mother of all cannabinoids” because of how effective it is at combatting anxiety and stress by inhibiting the re-uptake of GABA, the neurotransmitter responsible for stress regulation. Ashwagandha is an amazing Ayurvedic adaptogen that enhances your body’s resilience to stress. Cardamom and cinnamon make the blend taste delicious! Cinnamon is also a powerful prebiotic that supports your gut health, a key player in your mental health, while cardamom combats stress by helping reduce your blood pressure and cortisol levels. Another NED product I love is their Mellö Magnesium supplement blend with 3 forms of chelated magnesium, GABA, L-theanine, and over 70 trace minerals. This blend is specifically designed to support memory, mood, brain function, the stress response, nerve and muscle health and sleep. I love that it is a full spectrum magnesium supplement that blends three of the most bioavailable and absorbable forms of chelated magnesium to ensure the widest range of whole body benefits, because there is no point in taking a supplement that passes straight through you before your cells can use it. This blend includes magtein® magnesium l-threonate as well. This was developed and patented by MIT scientists for its unique ability to cross the blood-brain barrier and increase intracellular magnesium levels in nerve cells, or neurons, which helps support brain health. Of course, healing and restoring balance in the brain and body is not a quick-fix, one-supplement thing. It takes some time for homeostasis to be achieved, which is why I constantly emphasize that true mental self-care is a lifestyle. This will also look different for everyone, so be careful of thinking that if you take CBD for a week you will feel great because you had a friend who said it helped them immediately. You should always start with the smallest recommended dose of CBD and increase it only if you feel you need more, preferably with the guidance of a professional. You should also make sure you are not allergic to any of the ingredients in the CBD product you want to take. Regular blood tests and consultations with a medical professional can also help you figure out how much CBD is best for your body type and lifestyle, making it most effective. We need to recognize that CBD is not a panacea. It is just one tool in our holistic mental self-care toolkit, alongside detoxing the brain, eating well, spending time in nature, exercising regularly, building the brain, self-regulating our thinking, and the many other mind-management lifestyle techniques I talk about in my books, podcast and blog. To read the original article click here.

The post Can CBD Actually Help with Anxiety? appeared first on Amazing Health Advances.

The Effect of Diet on Mental Health

AHA Publisher — Wed, 09 Mar 2022 09:31:32 +0000

Dr. Liji Thomas, MD via News-Medical – The brain controls and regulates most of the body’s vital functions, conscious or not. For this reason, it is essential that the brain receives a steady supply of fuel and oxygen. The fuel is obtained by metabolizing nutrients made available in the bloodstream, originating in the digested food. The brain consumes 20% of the daily intake of calories, that is, about 400 (out of 2000) calories a day. Structurally, about 60% of the brain is fat, comprising of high cholesterol and polyunsaturated fatty acids (PUFAs). Thus, the food one eats is directly linked to brain structure and function, and thus affects the working of the mind. Many studies have found that diets that are too rich in refined sugars are toxic to brain functioning because the high content of simple sugars stresses the pancreas and induces insulin resistance. The high sugar levels with compensatory insulin responses stimulate the counter-reactive surge of autonomic neurotransmitters like cortisol and glucagon. These are known to produce increased anxiety, hunger and irritability. Moreover, they induce inflammatory and oxidative stress. This has been linked to an exacerbation of symptoms of depression and other mood disorders. These findings have led to the emerging field of nutritional psychiatry that traces relationships between food, feelings, gut microbiota, and human behavior. Deficiency Disorders and Mood The deficiency of nutrients like cobalamine, folate and zinc is known to be associated with symptoms of depression and dementia, cognitive decline and irritability. Both overeating and food insecurity are associated with mood and anxiety disorders. Mental illness is ranked among the largest contributors to the global health burden, especially depression, which accounts for the major chunk of disability in the more developed countries, especially in the age group of 15-44 years. Therefore, it is crucial to explore nutritional strategies to ameliorate these conditions. Not only do people eat differently when anxious or depressed, but these changes may occur in either direction. Conversely, depression may be the result, at least partly, of poor eating habits, or may become worsened by the inability of the patient to stop eating comfort foods and choose a healthy diet. Such inability may be financial, psychological, or iatrogenic. Serotonin and the Gut Serotonin is a monoamine neurotransmitter that helps to control sleep and appetite, inhibit pain, and to regulate mood. About 95% of the serotonin is produced in the gut, which is rich in neurons – the enteric plexus contains a hundred million nerve cells. Thus, the gut is intimately involved in emotional regulation, pain perception, and vital physiological functions. Interestingly, the function of these neurons and their secretion of serotonin, and other neurotransmitters, is closely regulated by the metabolic byproducts of the trillion or so bacteria that comprise the gut microbiome. These bacteria ensure epithelial barrier integrity for the intestine, preventing the entry of bacterial toxins and pathogens into the systemic circulation. They also prevent the spread of inflammation beyond the gut lumen, enhance nutrient absorption, and activate gut-brain neural pathways – the gut-brain axis. Monoamine neurotransmitters are synthesized from amino acids in a process that is mediated by mineral-dependent cofactors. Both folate and vitamin B12 are essential for the methylation that occurs during these synthetic processes, also regulating the formation of homocysteine – a metabolite that is strongly linked to cardiovascular risk and depression. Dietary Fats and Brain Functioning Anti-inflammatory fats such as omega-3 fatty acids (FAs) are known to be essential components of neuronal cell membranes, and also play a role in many vital neural processes such as neurotransmission, gene expression, neurogenesis and neuronal survival. They are also known to have antioxidant properties. Omega-3 FAs are used to treat a number of psychological disorders, including attention-deficit hyperactivity disorder (ADHD), depression, bipolar depression and post-traumatic stress disorder (PTSD). A high omega-6 proportion is linked to a higher incidence of these conditions, especially the first two. The standard Western diet is rich in omega-6 but low in omega-3 FAs, primarily because of the consumption of refined flours and sugars, and highly processed foods, and low amounts of seafood (including fish) and grass-fed beef. Some studies have confirmed that diets that are richer in healthier carbohydrates and fats, and lower in refined and highly processed foods, such as the Japanese and Mediterranean diets, are linked to a reduction in the incidence of depression by anywhere between a quarter to over a third, compared to the standard American diet. Inflammation and the Diet Inflammation of the nervous system is also important in the pathogenesis of mental illness, and this is also linked to the diet. Many biomarkers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor alpha (TNF-α) were associated with a dietary pattern that was linked to a higher risk of depression over the next decade or so. This pattern included high simple sugars (sweetened drinks and refined flours), red meat and margarine (saturated fats), and little green or yellow vegetables, coffee, wine, or olive oil, which are all features of the stereotypical Western diet. The high content of vegetables, fruits, grains, and seafood, with less dairy and meat content, and no refined foods, of the Mediterranean and Japanese diets, compares very favorably with the Western diet. The former uses small amounts of red wine and cheese or yogurt in the daily diet. The mechanism is thought to be via the brain-derived neurotrophic factor or BDNF. This important molecule is implicated in the plasticity and survival of neurons, and neurogenesis. It is reduced in many mental health conditions including depression, PTSD and schizophrenia, and is affected by many antidepressants that are commonly prescribed. Not only so, but the former presents many of the fruits and vegetables in fermented form, which provides probiotics protecting the gut by enhancing the content of health-promoting gut microbes and reducing or preventing inflammation throughout the body. Thus, including more foods with omega-3 FAs in the diet when on inflammation-inducing medications, not only prevents inflammatory changes but also prevents the induction of depression in such individuals, according to recent, admittedly early, work. Again, the Mediterranean diet promotes gut microbes that produce anti-inflammatory metabolites. Of course, depressive tendencies or stressors may prevent the beneficial effects of healthy food from manifesting themselves as reduced inflammation or improved mood. Secondly, only some depressed individuals show this inflammatory tendency, which may mean that diet plays this role in only a proportion of people, perhaps with other inflammatory conditions or due to constitutional factors. Conclusion Many experts would recommend that people pay attention to the relationship between their diet and the foods they eat over a month or at least two weeks. If they could reduce or eliminate processed foods and sugars for this period of time, before bringing back these foods one by one, it would be instructive to notice how they feel. Better eating strategies are essential to promote mental health and recovery from mental illness. It was over 2,000 years ago that the famous Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Not only does the Mediterranean (and similar) diet affect the availability of the basic building blocks of the brain and neurotransmitters, including myelin, the neuronal membrane, and monoamine neurotransmitters, but it modulates key chemicals like BDNF to alter neuroplasticity, mutes system inflammation, and determines the health and state of the gut microbiome. Many such traditional diets are known to include mostly nutritious whole foods without much processing. The role of a dietary specialist in helping patients with mentally ill-health to choose approaches that promote the ability to take care of oneself and enhance one’s health is very important and should be encouraged. As one set of authors comment, This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.” To read the original article click here.

The post The Effect of Diet on Mental Health appeared first on Amazing Health Advances.

The Medical Minute: Doing for Others Lifts Your Mood and Improves Your Health

AHA Publisher — Mon, 24 Jan 2022 08:00:03 +0000

Penn State Health via Newswise – In the early days of the pandemic, Dr. Angel Schuster kept herself mostly isolated from friends and family. Although the situation has improved, the continued spread of COVID-19 means her long shifts as a pediatric emergency physician for Penn State Health Milton S. Hershey Medical Center are often the closest she gets to a major outing. That started to change when, as the department’s vice chair for diversity, equity and inclusion, she decided to coordinate a community health fair for Martin Luther King Jr. Day, a national day of service celebrated on the third Monday in January each year. Planning for a community-building event turned out to be the perfect release. “One of the many reasons why community involvement is part of our mission is because we know that when you are doing for others it really lifts your mood,” Schuster said. “As a physician, when I have a chance to participate in something like a health fair, it helps me remember that I’m here to take care of people and make their lives better when I can. It is one of the things that I find very uplifting.” Those good feelings you get from helping others are universal no matter what your occupation, says Brooke Hertzler, a clinical psych specialist and licensed clinical social worker with Penn State Health Behavioral Health Services at Holy Spirit Medical Center. And, they are good for your body too. “Biologically, giving or doing an act of service can positively activate chemicals in our brain that release positive hormones,” Hertzler said. Studies show serving others is linked to increasing serotonin in the brain, a key hormone that stabilizes mood, provides feelings of well-being and happiness, she said. “It also can activate a dopamine neurotransmitter, which helps us feel pleasure and satisfaction. In addition, that same act of service or kindness releases oxytocin, a hormone often linked to empathy and trust,” Hertzler said. She believes so strongly in these positive effects that she often encourages her patients to volunteer or find a way to take time out of their day to help others. “It is something we talk about frequently. I try to find out what they like to do, what their strengths are and how they can use those strengths to help others,” she said. A big part of reaping the rewards is taking the time to reflect on how serving others makes you feel. Ninety-nine percent of Hertzler’s patients say it uplifted them and helped their mood. “Sometimes doing the act of kindness can be an awakening as well that allows you to reflect and tune into the things in your life that you are grateful for,” she said. “I believe that the positivity of doing acts of service or kindness promotes a positive energy in the world that is much needed right now.” To read the original article click here.

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Relieve Your Anxiety With Oils of This MEDICINAL Flower

AHA Publisher — Tue, 21 Dec 2021 08:00:48 +0000

Michelle Marks via NaturalHealth365 – Lavender flowers and their oil are famous for their use in aromatherapy and massage sessions. While there are not many studies on lavender flowers or their oil, most studies show a positive correlation between the use of lavender and anxiety relief in patients. In contrast, Western medicine tends to use benzodiazepine drugs to “treat” patients with generalized and persistent anxiety that is also accompanied by nervousness. Unfortunately, these drugs cause can fatigue and have the potential to be abused – hence the demand for natural and safe alternatives like lavender is on the rise. Study Reveals That Inhaling Lavender Oil Can Help to REDUCE Your Blood Pressure and Heart Rate A 2012 study that investigated the effects of lavender oil on the brain’s activity – including nerve and mood response in humans – revealed the positive effects of lavender. The participants of the study were grouped into two, one group inhaled lavender oil, while the other used a ‘base oil.’ The results of this study are of significance because researchers measured parameters such as blood pressure, heart rate, and skin temperature to arrive at a conclusion. Subjects that inhaled lavender oil showed a marked drop in their blood pressure Subjects that inhaled lavender oil showed a marked drop in their blood pressure, heart rate, and skin temperature indicating a decrease in autonomic arousal. In terms of mood responses, those who inhaled lavender oil showed increased activity of theta (4-8 Hz) and alpha (8- 13 Hz) of the brain’s electric signals. In addition, these subjects reported being more active, relaxed, and fresher than the subjects that inhaled base oil – clearly indicating that lavender not only relaxed the subjects but also improved their mental alertness. How Does Lavender Aromatherapy Lower Anxiety? Both in vitro and in vivo studies indicate many possible mechanisms by which lavender decreases anxiety. Lavender oil improves the expression of GABA-A receptors in cells in test tube studies and has also been shown to inhibit glutamate binding in the brain. Glutamate is a powerful excitatory neurotransmitter, which when present in high levels interferes with sleep patterns and induces anxiety in patients. Furthermore, lavender also contains a high amount of linalyl acetate – which exerts a relaxing effect, key to decreasing anxiety. A study was done to assess the mood, alertness, and brain response of 40 adults receiving three minutes of aromatherapy using a relaxing odor (lavender) and stimulating odor (rosemary). The group that got lavender therapy was less depressed, more relaxed, and performed better in math computations with more accuracy after therapy. The rosemary group showed increased alertness while the accuracy of math was not the same. The researchers of the study concluded that lavender does play a significant role in improving anxiety – especially via relaxation and inhibiting symptoms of depression in patients. How Should I Choose Lavender Oil? The bioactive constituents of lavender are linalool, linalyl acetate, 1,8-cineole B-ocimene, terpinen-4-ol, and camphor. However, the relative level of each of these constituents varies depending on the type of species. Be sure the lavender oil you choose has linalool at a higher concentration. Ideally, a good quality product is distilled and processed immediately after harvesting. After production, the resultant oil should be stored in a tightly closed, darkened glass container and in a cool and dark place avoiding chemical degradation. Lavender oil has no potential for drug abuse or sedating side effects and appears to be an effective and well-tolerated alternative to benzodiazepine drugs to improve anxious thoughts. However, lavender should be used cautiously or avoided in patients with known allergy to lavender. Clearly, if you’re experiencing mental or emotional stress – lavender may help. Inhaling a few drops of this medicinal oil may provide the relief you’ve been looking for. Sources for this article include: NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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What Is Acetylcholine? Function, Benefits + Dosage of This Neurotransmitter

AHA Publisher — Mon, 09 Aug 2021 07:00:36 +0000

Jillian Levy, CHHC via Dr. Axe – If you’re familiar with nootropics supplements — supplements that are capable of helping increase alertness, attention, learning and memory — then you may have come across the compound called acetylcholine (or ACh). What is acetylcholine exactly? As one of the most abundant and important neurotransmitters (or chemical messengers) in the body, acetylcholine plays a role in helping us focus, learn and memorize information. It’s also needed to support muscle contractions, help with arousal and sleep, and facilitate the release of other important chemicals, such as dopamine and serotonin. While acetylcholine supplements are not available (similarly to how you can’t take dopamine supplements), there are certain nutrients you can take in supplement form to boost synthesis of ACh, as well as foods to include more of in your diet. What Is Acetylcholine? Acetylcholine (ACh) is a neurotransmitter and neuromodulator. This means it works by sending signals between nerves. It’s made up of acetic acid and choline and is a part of the cholinergic system. ACh is most well-known for supporting cognitive function, especially memory and attention. It was actually one of the first neurotransmitter scientists discovered. Where is acetylcholine found? In humans it’s found in the central nervous system, which includes the brain and spinal cord, and the peripheral nervous system, which is the network of nerves located outside the brain and spinal cord. Like other neurotransmitters (or chemicals that are released by neurons to send signals to other neurons), ACh is specifically found between nerve synapses (gaps between nerve cells). Acetylcholine is synthesized in nerve terminals from acetyl coenzyme A (which comes from a form of glucose) and choline. Choline is a compound that you consume when you eat eggs, beef liver, poultry and some beans and nuts. The more you consume of it, the easier it is for you body to produce enough acetylcholine. How It Functions in the Body What is the main role of acetylcholine? As a key neurotransmitter, it helps send signals to other cells, including neurons, muscle cells and gland cells. It also modulates the release of other neurotransmitters, including dopamine, norepinephrine, and serotonin. The network of nerve cells that use the neurotransmitter acetylcholine is referred to as the cholinergic system. Some of the functions that acetylcholine has include: Stimulating skeletal muscles to contract. Inhibiting activation of the cholinergic system. Supporting neuroplasticity, specifically in the hippocampal and cortical regions. Neuroplasticity is defined as “the ability of the brain to form and reorganize synaptic connections in response to learning or experience.” Protecting against age-related declines in memory, including decline associated with Alzheimer’s disease. Supporting “executive functions,” which are considered higher-order cognitive processes. These processes are related to impulse control, planning, attention, decision-making and so on. Helping to guide vision-related attention. Regulating motivation, arousal and certain stages of sleep. Health Benefits 1. Helps with Learning and Attention Studies show that ACh is important for alertness, sustaining attention and mediating changes in the brain (including in the hippocampus and forebrain) that lead to learning and memory formation. One way it does this is by affecting the way that synapses send and receive feedback, enhancingdifferent types of “encoding” in different cortical structures of the brain. 2. Supports Memory Emerging evidence also links cholinergic signaling with improved memory and even anti-inflammatory effects that impact how the brain creates and stores memories. Research suggests that in people with Alzheimer’s disease, cholinesterase breaks down and destroys acetylcholine, leading to ACh dysfunction, which negatively impacts cognitive function in a number of ways. According to Harvard Health Publishing: the brains of people with Alzheimer’s disease have lower levels of acetylcholine than people without the disease, and the medications used to treat the early stages of the disease — donepezil (Aricept), galantamine (Reminyl), and rivastigmine (Exelon) — work by blocking an enzyme, cholinesterase, that dismantles acetylcholine. 3. Facilitates Muscle Contractions ACh acts as a chemical that motor neurons in the nervous system release in order to activate muscles. At neuromuscular junctions, it allows for skeletal muscle contractions, which is essential for many functions, such as movement and coordination. It can help promote contractions of smooth muscles, dilation of blood vessels, increased body secretions and a slower heart rate. 4. Helps Control Arousal and Sleep Because it functions as a neuromodulator and impacts release of other calming and stimulating neurotransmitters, ACh is known to impact motivation, arousal, attention and energy levels. ACh is believed to be involved in promoting REM sleep (rapid eye movement sleep cycles, which are necessary for restoration and learning and memory formation). And because it impacts our sleep cycles, it’s important for helping us feel alert when waking up. Acetylcholine Dysfunction “Anticholinergics” refers to substances that interfere with normal acetylcholine activity. When ACh pathways are deteriorated and start dysfunctioning, problems can arise that affect memory, motor control, moods and more. This happens because certain nerves no longer receive signals like they are supposed to. Symptoms and complications that can result from acetylcholine dysfunction include: Muscle weakness Poor memory and increased risk for Alzheimer’s disease Trouble controlling voluntary movements, including of the eyes and face In severe cases (typically caused by use of drugs), paralysis and convulsions, trouble breathing, and heart failure What causes someone to have too little ACh? There are a number of toxins and drugs, and even poison from plants and insects, that can interfere with ACh synthesis. Drugs and substances that interrupt acetylcholine function can have negative effects on the body since they affect the heart, nerves, brain and muscles. In severe cases, symptoms and complications can even be deadly. These drugs are capable of altering ACh levels and leading to symptoms as a result: Certain antibiotics (clindamycin, polymyxin) Magnesium Anticonvulsants Diuretics (furosemide) Calcium channel blockers (nifedipine, diltiazem) Some health conditions can also disturb normal ACh synthesis, such as Eaton-Lambert syndrome and botulinum toxicity. Sources and Dosage What foods contain acetylcholine? Foods do not actually contain ACh, but some do provide you with choline — which your body uses to make ACh. Acetylcholine supplements are also not available, but just like with choline foods, choline-containing supplements can provide you with extra choline and other nutrients in an effort to support ACh production, cognitive processes and more. Most often, choline supplements are taken for their potential positive effects on attention, learning and memory. You’ll find choline in some nootropics and anti-aging supplements, as well as in some multivitamins and most prenatal supplements. A diet that’s high in choline has been suggested in some studies to help protect brain health in older age. For example, data from the Framingham Heart Study suggests there is a correlation between choline intake and brain health, as assessed by tests of memory and other cognitive abilities and MRI scans of the brain. In this particular study, people whose diets included a lot of choline were more likely to do well on the memory and cognitive ability tests and to have healthier looking brain tissue. Foods high in choline that can help support synthesis of acetylcholine include: Beef liver and grass-fed beef Eggs Turkey and chicken Chickpeas Goat milk Navy beans, split peas and some other types of legumes Other fish, such as cod Some vegetables, such as broccoli, Brussels sprouts and cauliflower If you choose to take choline supplements to boost ACh levels, the standard dose is 250 to 550 milligrams (mg) per day. Adult men need about 550 mg/day on average, while adult women need about 425 mg/day. However, most people get at least some from their diets, and sometimes even more than they require, so supplementation isn’t always needed. Other “nootropics” and supplements that may help your body create more ACh include: Alpha GPC (or alpha glycerylphosphoryl choline, a fatty acid that serves as a source of choline) CDP-choline and choline bitartrate Ginkgo biloba Bacopa monnieri Huperzine A Alpha GPC, which is also referred to as choline alfoscerate, is especially valued for its ability to deliver choline to the brain and help the body produce acetylcholine. Drugs that Affect Acetylcholine: Aside from over-the-counter supplements, there are also a number of prescription drugs that are used clinically to interact with the cholinergic system and to alter ACh levels. Some of these drugs work by inhibiting acetylcholinesterase. Examples of such drugs include neostigmine, physostigmine or primarily pyridostigmine, which are effective in treating the disease called myasthenia gravis, characterized by muscle weakness and fatigue. Other drugs that affect acetylcholine levels are taken because they can have these effects: Relaxing muscles in the eyes, causing the pupils to dilate. Used when the eye is inflamed, to help treat glaucoma and during some eye examinations. Slowing activity of the stomach and intestinal track and reduces acid secretion. Can help decrease stomach cramps, diarrhea, diverticulitis, pancreatitis and bed wetting. May help to treat or prevent dizziness, nausea and other aspects of motion sickness. May be used to help treat Parkinson’s disease and Alzheimer’s disease. Helping treat urinary retention and stimulate movement of intestinal tract. Risks and Side Effects What happens if you have too much acetylcholine? As explained above, you can’t actually take ACh directly, but you can take too much choline from supplements. The safe upper limit of choline is considered to be 3,500 mg/day, so make sure to stay below this level to avoid side effects. Taking high doses of choline may lead to production of too much acetylcholine. In large amounts, supplements can cause low blood pressure, sweating, a fishy body odor and too much saliva. Conclusion What is acetylcholine? It’s a neurotransmitter that carries signals among brain cells and is important for memory and other brain functions. Other benefits/functions of ACh include supporting muscle movement, attention span, learning, arousal, motivation and REM sleep. ACh dysfunction and low levels have been linked to cognitive decline, memory impairment and certain brain disorders, such as Alzheimer’s disease. While acetylcholine supplements are not actually available, you can help your body produce more by taking certain dietary supplements, including those that supply you with choline, and by eating choline-rich foods and carbohydrates. To read the original article click here. For more articles from Dr. Axe click here.

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Happiness Might Protect You From Gastrointestinal Distress

AHA Publisher — Thu, 18 Jun 2020 07:00:02 +0000

UT Southwestern Medical Center via Newswise – Serotonin, a chemical known for its role in producing feelings of well-being and happiness in the brain, can reduce the ability of some intestinal pathogens to cause deadly infections, new research by UT Southwestern scientists suggests. The findings, publishing online today in Cell Host & Microbe, could offer a new way to fight infections for which few truly effective treatments currently exist. Although the vast majority of research on serotonin has centered on its effects in the brain, about 90 percent of this neurotransmitter – a chemical that nerve cells use to communicate with each other – is produced in the gastrointestinal tract, explains study leader Vanessa Sperandio, Ph.D., a professor of microbiology and biochemistry at UT Southwestern Medical Center. In humans, trillions of bacteria live within this space. Most of these gut bacteria are beneficial, but pathogenic bacteria can also colonize the gastrointestinal tract, causing serious and potentially fatal infections. Because gut bacteria are significantly affected by their environment, Sperandio, along with UTSW doctoral student Aman Kumar, laboratory manager Regan Russell, and their colleagues, wondered whether the serotonin produced in the gut can affect the virulence of pathogenic bacteria that infect the gastrointestinal tract. The researchers worked with Escherichia coli O157, a species of bacteria that causes periodic outbreaks of often deadly foodborne infection. The team grew these pathogenic bacteria in petri dishes in the lab, then exposed them to serotonin. Gene expression tests showed that serotonin significantly reduced the expression of a group of genes that these bacteria use to cause infections. Additional experiments using human cells showed that the bacteria could no longer cause infection-associated lesions on the cells if these bacteria were exposed to serotonin. Next, the researchers examined how serotonin affected virulence in living hosts. Using mice, the researchers studied how serotonin might change the ability for Citrobacter rodentium – a mouse gut bacterium often used as an analog for E. coli in humans – to infect and sicken their hosts. These mice were genetically modified to either over- or underproduce serotonin in their gastrointestinal tracts. Those that overproduced this neurotransmitter were less likely to become colonized by C. rodentium after being exposed to this bacterium or had relatively minor courses of illness. Treating mice with fluoxetine (sold under the brand name Prozac) to increase serotonin levels prevented them from getting sick from C. rodentium exposure. However, the mice that underproduced serotonin became much sicker after bacterial exposure, often dying from their illness. Further experiments identified the receptor for serotonin on the surfaces of both E. coli and C. rodentium, a protein known as CpxA. Because many species of gut bacteria also have CpxA, it’s possible that serotonin could have wide-ranging effects on gut bacterial health, Sperandio says. In the future, she adds, she and her colleagues plan to study the feasibility of manipulating serotonin levels as a way of fighting bacterial infections in the gastrointestinal tract. Currently, few available antibiotics can effectively fight E. coli O157 – some antibiotics actually worsen the consequences of infection, causing the bacteria to release more damaging toxins. “Treating bacterial infections, especially in the gut, can be very difficult,” Sperandio says. “If we could repurpose Prozac or other drugs in the same class, it could give us a new weapon to fight these challenging infections.” To read the original article click here.

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