Managing Moods Naturally – Part 2

If you haven’t already read Part 1 in this series, do have a quick read of that article now to get a brief tutorial about the nervous system and neurotransmitters involved in creating our moods. Go ahead, I’ll wait for you…

Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:

1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices

Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.

What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.

In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine

Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.

Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.

Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.

Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.

I hope this article has been informative and useful for you. ** update March 25: If you liked this article and want to hear more on this topic, please post a comment on this blog, or email me directly at audrey@springrenual.ca

References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

Managing Moods Naturally - Part 1

Recently I came across an article giving "reasons not to take antidepressants." I posted it to my Facebook page to share, and quite a discussion ensued (if you'd like to read the article, here is a link: Five Reasons Not to Take AntiDepressants). While I'm not strictly anti-antidepressant (and have personally used them in the past), I do think they are FAR too overprescribed... doled out as an easy fix, probably by the same doctors who will whip out their prescription pads for cholesterol or blood pressure lowering meds without ever really talking to their patients about lifestyle and dietary solutions. Antidepressants do have their appropriate "time & place" but too often they end up being used as if they are a "cure" in more cases than are appropriate. These medications CAN save lives when used appropriately... but they also take lives when not. Death by antidepressant does in fact happen (in some people they paradoxically can cause worsening of symptoms and even create suicidal thoughts where none previously existed). More often the experience is not either extreme - they may dull the pain and help you to cope and get through the demands of life, but they also dull your access to those emotions and make it more difficult to work through them and release them. If used for too long, they can delay full recovery. Obviously whether to take these medications is a very personal decision, and one each person has to weigh the pros and cons of.

Given the response to the article I posted, I can see that the topic is of great interest to many, and in my professional practice, 80% of my clients has mentioned mood (depression, "winter blues", chronic anxiety, stress) as one of their main health concerns. So, this article is going to be the first in a series that I will do over the coming month. I will talk about lifestyle choices, supplementation, and food that can help one to take control of their mental and emotional health without relying on synthetic drugs, or which may help you to wean off those drugs when you are ready. Some of these "alternative" solutions (I'm still astounded that food, natural health supplements, and lifestyle choices are considered "alternative" as opposed to "primary" care choices) are in fact equally, and in many cases MORE effective in supporting nervous system, hormonal, and mental health.

To set the stage for this series, I'm going to start with giving a very brief tutorial on the key brain chemicals that are involved in creating our moods.

Brain and Nervous System cells are referred to as neurons. While most cells of the body are more or less spherical or in some cases square(ish), neurons are shaped more like a tree, with "branches" on one end (dendrites), a long "trunk" (axon), and ending in "roots" (axon terminals). Some neurons are as small as a fraction of a millimeter, and some are as long as 3 feet.

Nerve cells don't actually touch each other. Instead, they communicate their messages across a small gap, called the synpase. In order to relay messages, nerve cells communicate by releasing chemicals from the axon terminals of one cell, which are then received by the dendrites of the neighbouring cells. These chemicals are called neuro (nerve) transmitters (messengers). Once the neurotransmitter has relayed its message (a thought, feeling, or emotion), it is either broken down or reabsorbed into the receiving neuron's storage for reuse.

There are at least 70 neurotransmitters that have been identified (so far) that regulate nerve function including memory, appetite, mental function, mood, movement, and sleep-wake cycles. Too much or too little production of neurotransmitters will affect your nervous system functions in one way or another. For the regulation of mood, there are three key neurotransmitters to be aware of:

Serotonin - You may have heard of this one. It is the primary neurotransmitter for general mood regulation. It is the chemical that is usually targeted by medications such as Prozac, Zoloft, Effexor, Paxil, etc, which are "Selective Serotonin Reuptake Inhibitors" (SSRIs). Think about that... these medications selectively inhibit the "reuptake" (re-absorption) of serotonin, which means serotonin is hanging around longer in the synapses between neurons giving more chance for the messages to be conveyed across cells. Serotonin boosts mood, curbs food cravings (especially sugars and carbs), and helps manage your sleep-wake cycles effectively. Low levels result in insomnia, depression, and food cravings, among other affects.

Dopamine & Norepinephrine (noradrenaline) - These two neurotransmitters also effect mood, as well as your energy levels, and are known as your "motivation" neurotransmitters. They are the chemicals that not only help keep your mood elevated, but help give you the drive to take actions as a result of your thoughts and feelings.

Now here is a key piece of information, so listen up! Many neurotransmitters are composed of either amino acids (the building blocks of protein), or choline (a fat like substance also obtained from food). Vitamins and minerals support the activity of neurotransmitters, or protect them from damage. Some nutrients also support the normal development of the nervous system structures. And, some food additives (flavours, colours, preservatives, etc etc) can influence and interfere with the manufacture, release, or reception of neurotransmitters.

Are you starting to get a glimpse into how FOOD is a primary influence on the regulation of mood?

In upcoming articles, I'm going to go into more details about specific foods and specific nutrients and lifestyle factors that will support your nervous system health. I'd LOVE to hear from you if this article and the upcoming series is intriguing or of value to you. Please post your questions and comments, and I'll do my best to address them in future articles. If you don't feel comfortable posting publicly, as always you can email me directly at audrey@springrenual.ca


Reference
Food & Mood, 2nd edition by Elizabeth Sommer, MA, RD

Warming up to Winter

Aah, it's that time again. We in Toronto might be experiencing a bit of an "Indian Summer" but we all know what is right around the corner... When the air is brisk, the sky is gray, the land is frozen... and so are we! HELP!

Rest easy, we've got your cure for the winter blues, which often start to take hold this time of year. Sometimes known as Seasonal Affective Disorder (SAD), the blues usually begin when the days get shorter and the sky clouds over into perpetual gray. If we were bears, we would follow our natural instincts and go into hibernation until the temperature warms up again. But, we humans have to keep functioning, even in winter. So, without further ado, our Top Ten Tips to help make your winter - yes, it's possible - wonderful.

1. Go outside and walk briskly with your face in the light - even if it's gray outside -for 20 minutes every day. Both the light and the exercise will kick up your feel-good serotonin. If the wind chill outside will deep-freeze your face, find a health club with windows, locate a treadmill or stationary bike in the brightest light, and hop on.
2. Try a sunlamp specifically designed to improve SAD. Use it just 15 minutes in the morning to reset your circadian rhythms.
3. Hit the hay! Be like the bears and give in to the dark nights. Don't push yourself to stay up late.
4. Eat warming foods like whole grains, free-range organic meats, root veggies, and soups.
5. Add warming spices like cayenne, garlic, and ginger to your foods.
6. Supplements that can help: quality fish oil, St John's Wort, and 5-HTP are all supplements known to help improve moods. Consult an ND, nutritionist, or your doctor to learn more.
7. Avoid foods that stress your body in the cold like ice-cream, too many raw foods, cold smoothies and too much sugar.
8. Drink warm herbal teas to get your water quota. Try immune-stimulating Echinacea Special Formula from Yogi tea.
9. Try a hot water bottle. Sounds a little 1800s, but it works! You can get a hot water bottle at any drugstore. Toss it in your bed to warm up your sheets, or use it on an achy, crampy belly or back.
10. Health-up your comfort foods. We all crave comfort foods in winter - our serotonin levels are lower due to lack of sun. So the body compensates by craving carbohydrates and sugary foods to naturally boost serotonin. Remake your favourite foods with the highest quality ingredients, and savour them slowly after playing in the snow!

Wellness Quick Tip
The secret weapon for winter wellness may be Vitamin D. Vitamin D is produced when the sun's rays hit our skin, making deficiencies common in winter. It has also been found that SAD tends to be prevalent when Vitamin D stores are low. Many people report improvement in mood with only 1000 mg per day. Check with your doctor to see what dosage might be right for you.