Balancing the chemicals in your brain

The brain is continuously playing a balancing act to keep neurochemicals in balance. Too much of one or too little of another may have an effect on thoughts, feelings and behaviours. Internal and external influences may cause a change in chemical balance, changing the way you respond – influencing the mental highs and lows. This may present itself as anxiety, depression and insomnia.

A juggling act for balance

Two major neurotransmitter chemicals - glutamate and GABA, play a juggling act for balance. One is excitatory, whilst the other is inhibitory. During the day, the excitatory neurotransmitter glutamate, is needed for thinking and action, whilst the balance should be in favour of GABA, the inhibitory neurotransmitter, for sleep.

When neurotransmitters are out of balance it may present itself as a clinical disorder. For example:

• Depression – too little serotonin
• Anxiety – too little GABA
• Parkinson’s disease – too little dopamine
• Alzheimer's disease – too little acetylcholine
• Epilepsy – imbalances with glutamate and GABA
• Fibromyalgia – dysfunction of neurotransmitter systems

Neurons are nerve cells of our brain and nervous system that keep us connected to the outside world, command our muscles, and are responsible for our communication network. Neurotransmitters are specific chemical substances produced by neurons to transmit messages.

Neurotransmitters are the chemical messengers of the body

When a neuron sends a message to another neuron, it occurs through a small gap between the synapses of the neurons. This is known as the synaptic cleft. A synapse is the junction between two neurons. Electrical signals produced are converted to chemical signals by the release of neurotransmitters, which cause a specific response to the receiving neuron. This response could be excitatory, inhibitory or modulatory.

An excitatory response is a call for action – having a stimulating effect on the neuron. Epinephrine and norepinephrine are examples of excitatory neurotransmitters. In contrast, the inhibitory response is the opposite, inhibiting the neuron from action. Examples of inhibitory neurotransmitters are GABA and endorphins.  Neuromodulators do not directly activate the receptors of neurons but instead enhance the excitatory or inhibitory responses of the receptors – working with the neurotransmitters.

Common neurotransmitters

Neurotransmitters work both with and against one another to facilitate neural signalling. There are many neurotransmitters. Some common neurotransmitters include:

Glutamate: Be excited by glutamate, the most excitatory neurotransmitter, good for learning and memory. 

GABA (Gamma-aminobutyric acid): If glutamate is the most excitatory neurotransmitter, GABA is its opposite, being involved in inhibition of neural signalling – calming the over-excitability of the brain.

Outside of the central nervous system, GABA is produced in the gastrointestinal tract by friendly microbes.

GABA is associated with early brain development and learning and is beneficial in times of stress. Insomnia, premenstrual symptoms, ADHD and inflammatory conditions may all be helped by GABA.

Acetylcholine. It is a small molecule that communicates information to our muscle fibres for movement; enables the brain to create new networks – reorganising structure and to grow through life’s experiences (neuroplasticity); and helps with attention. (Are you paying attention?).

Dopamine This is the “feel good” neurotransmitter released in response to certain activities – think eating, exercise, or sex. Dopamine is the decision-maker, motivator, reward-seeker, attention and learning chemical. As you might gather, dopamine plays a role in addictive behaviour. Doing activities you enjoy is likely to increase dopamine levels.

Serotonin: Keep calm with this mood-balancing neurotransmitter. Serotonin, also known as 5HTP, helps with sleep, appetite regulation, memory and decision-making.

Norepinephrine is both a neurotransmitter and a hormone and is associated with mood, arousal, memory and stress.

Histamine is the main contributor to the development of IgE-mediated diseases. Histamines are chemicals produced by the immune system in response to potential allergens. The bronchial spasms and mucosal oedema in asthma are due directly to stimulation of the histamine receptor.

Endorphins: This inhibitory neurotransmitter is known for promoting feelings of euphoria. It also works at reducing the transmission of pain signals to the brain. Lower levels of endorphins may result in headaches, depression, anxiety and mood swings. Fibromyalgia (chronic pain) could be due to reduced endorphins. A runner’s “high” or happy feelings after exercise is due to the release of endorphins.

Other neurotransmitters are vasopressin and oxytocin. Hormones may also work as neurotransmitters. Even the glue between the neurons, glial cells, have the ability to release neurotransmitters into synapses.

Balancing brain neurochemicals, what can help?

Healthy digestive system to reduce gut permeability

The gut-brain axis involves a chemical signalling pathway between the gastrointestinal (GI) tract and the central nervous system (CNS). When the GI tract is compromised, its protective barrier is diminished, which may result in intestinal permeability. This means toxic substances may penetrate through this barrier and alter physical functions. Compromised immunity and chronic inflammation are known to trigger a range of psychiatric disorders, amongst many other health diseases.

• Gut microbiota composition: Some bacteria are able to produce different essential neurotransmitters and specific neuromodulators. Studies have shown that probiotics may help in alleviating anxiety symptoms and depression, improved cognitive function and learning, reduced cortisol and pro-inflammatory cytokines. Probiotics modulate serotonin pathways. Tryptophan is an essential aromatic amino acid that may be metabolised by microorganisms in the GI tract.
   
• Reduce gut inflammation – Allergens, alcohol, coffee and stress may contribute to gut inflammation. 

Exercise

Exercise is not only good for your physical body but also for your brain. Exercise may have a positive influence on neurochemical balance. High-intensity exercise increases the availability of tryptophan in the brain and promotes the synthesis of serotonin.  

Sunshine and nighttime

Circadian rhythms are the mental, physical, and behavioural changes that follow a 24-hour cycle, influenced by light and darkness in the environment. Exposure to sunlight triggers the release of serotonin, a hormone associated with feelings of calmness and focus, and is also linked to improved sleep quality.

Support the natural circadian rhythm of the body by:

• Going to bed and getting up at the same time
• Getting some sunshine during “awake” times
• Have a dark room at “sleep” times. This means no screen time in the bedroom.

Stress less

The release of stress hormones like adrenaline and cortisol by your body may lead to an accelerated heartbeat and increased breathing rate. You might experience stomach discomfort, muscle tension, and heightened skin sensitivity. Relaxation techniques, including slow breathing, progressive muscle relaxation, mindfulness, meditation, yoga, and exercise all offer potential benefits that may help you manage stress levels.

Diet

Diet plays a major role in maintaining a healthy balance of neurotransmitters. Nutrition provides the brain with the building blocks to support the synthesis, transportation and degradation of neurotransmitters.

Increase dopamine and serotonin with foods high in the amino acid - L-Tyrosine. Almonds, bananas, avocado, chicken and eggs. Green tea contains a chemical called theanine, which has been shown to exert a calming effect in humans.

Supplements

Magnesium is a mineral that may be helpful for insomnia, anxiety, depression and muscle cramps. It binds to and activates GABA receptors—one of many essential functions of magnesium in the body. Magnesium is found in wholegrains, green leafy veggies and bananas. Magnesium supplements may achieve stronger results.

Zinc has been shown to enhance the release of GABA from its receptors.

SAMe provides Methyl groups essential for the synthesis and function of neurotransmitters.

Improve mitochondrial function

Mitochondria are powerhouses of cells that deliver energy to the body to sustain life. A number of neurodegenerative diseases are believed to be associated with a decrease of mitochondrial function. Proteins and sugars from the diet feed the mitochondria to release energy called Adenosine triphosphate (ATP).

There are a number of nutrients available which may help improve mitochondrial function and decrease excitability. These include:

• Vitamin C
• Vitamin K
• Thiamine (B1)
• Riboflavin-5 phosphate (B2)
• Pyridoxal-5 phosphate (B6)
• Niacinamide (Nicotinamide/B3)
• Acetyl L-Carnitine
• Alpha Lipoic Acid
• Curcumin
• Quercetin

Reduce histamine 

When too much histamine is released, the symptoms experienced may include itching, nausea, diarrhoea and vomiting. Following a low histamine diet and avoiding any possible allergens if possible may help in preventing and reducing the histamine response. 

If you need individual support, please discuss this with your healthcare professional.

Related Reads:

• What causes stress and how do you deal with it?
• Understanding cortisol and stress levels
• Does magnesium help you sleep?

References:

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