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Wellness Solutions Presents, “How to Lower Serotonin: Dispelling the Myth that More Serotonin is Always Better and Uncovering the Surprising Cause of Your Anxiety, Insomnia, Irritability, and More”

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Wellness Solutions Presents the First Two Chapters Free

Chapter 1: Introduction

People have always believed—or continue to believe—that serotonin is the happy hormone and that elevating it has antidepressant effects.

Imagine if I told you that wasn’t at all true. For depression, anxiety, and other mental illnesses, SSRI medications are most frequently prescribed; over 90% of patients receiving antidepressant medication take one of these medications. Physicians prescribe it without hesitation, and the majority of them are unaware of the serious side effects or don’t even inform their patients of them. It’s more about balance therapy.

You may be wondering why so many people seem to benefit from SSRIs. After all, how come?

­­A few of the causes are as follows:

While all SSRI medications increase total serotonin levels and inhibit serotonin uptake, some of them also increase brain levels of allopregnanlone (a GABA agonist that is now approved for the treatment of depression), increase dopamine, inhibit histamine, and desensitize other serotonin receptors. This throws off our attempt to balance therapy.

One of the most widely used antidepressants, aeoni, for instance, inhibits the 5-HT2C and 5-HT3 serotonin receptors while also increasing allopregnanolone.

More serotonin receptors are antagonistic to more recent SSRIs that are being developed. This is due to the fact that medicine is finally catching up and realizing that depression cannot be “cured” by serotonin. Furthermore, although most SSRI users report feeling better, a major side effect of the drug is anhedonia, or a lack of enjoyment in life.

Dopamine is essentially the happy hormone that makes you feel motivated, enjoy life more, want to accomplish goals, and so forth. To learn more about increasing dopamine, go here.

Reducing stress will also have a significant impact on lowering serotonin because stress typically elevates serotonin in conjunction with an overactive hypothalamic-pituitary-adrenal (HPA) axis. However, trauma and chronic stress can cause persistently elevated serotonin and hypersensitivity long after the initial stress has subsided.

A brief history

Allow me to briefly explain the history of serotonin. The enzyme tryptophan hydroxylase (TPH) converts the amino acid tryptophan into serotonin. These enzymes come in two varieties: type I is found in the stomach and type II is found in the brain.

Between 95 and 99% of the body’s total serotonin is found in the gut, whereas only 1% is found in the brain. However, under abnormal circumstances, the brain can synthesize up to 60% of its serotonin from tryptophan. Additionally, there is a significant increase in gut serotonin production when the gut is irritated. Later, more on that.

Serotonin binds to a wide variety of receptors, including 5-HT1 to 5-HT7. For instance, 5-HT1 has four sub-receptors: 5-HT1A, 5-HT1B, 5-HT1C, and 5-HT1D.

Because the serotonin receptor 5-HT1A functions as an auto-receptor, the body produces less serotonin when serotonin binds to the receptor. Thus, 5-HT1A functions as a kind of internal sensor for total serotonin and aids in the regulation of serotonin levels. On the other hand, desensitization of the receptor can result in persistently high serotonin levels. Not favorable.

We’ll delve deeper into each of the 14 serotonin sub-receptors that have been identified so far, as they all have distinct functions. I’ll do my best to make things as easy as possible.

Moreover, serotonin can bind to its receptors in the extracellular space after it is released from neurons. Then, the serotonin transporter, 5-HTT or SERT, rounds up the serotonin and returns it to the neurons. Reduced serotonin transporter (SERT) indicates increased extracellular serotonin, which can attach to serotonin receptors and enhance the effects of serotonin. Put another way, a low SERT is undesirable.

The primary enzymes that degrade serotonin into its primary metabolite, 5-hydroxyindoleacetic acid (5HIAA), are aldehyde dehydrogenase (ADH) and monoamine oxidase-A (MAO-A). Steady MAO-A activity will result in elevated serotonin flux. To raise serotonin levels, the majority of SSRI medications inhibit the MAO-A enzyme.

Through glucuronidation, which necessitates healthy liver function, serotonin produced in the gut is primarily eliminated or detoxified I.

Now that you have a solid understanding of the production, function, and breakdown of serotonin, let’s talk about some of its adverse effects when levels are raised.

Effects of elevated serotonin on the body

  • migraines, bronchoconstriction, asthma, and hives (in addition to histamine).
  • syndrome of chronic fatigue
  • immunodeficiency
  • Serotonin released from platelets or other cells causes edema and swelling in the joints.
  • slowed metabolism, which may lead to weight gain.
  • Sweating and flushing
  • Easily alarmed, jittery (due to adrenaline), sensitive to light, sound, and visual disruptions, and prone to head twitching I
  • In response to exercise, serotonin increases core temperature, which also contributes to decreased exercise endurance I. It is better to inhibit serotonin synthesis when exercising.
  • raises the hormone aldosterone, which also causes water retention and blood pressure to rise.
  • increases the release of prolactin, primarily via 5-HT2A I,
  • increases CRH, glucocorticoids, and ACTH (primarily through 5-HT2C), as well as glucocorticoid receptors through the 5-HT7 receptor I, thereby activating the adrenal axis.
  • increases the number of estrogen receptors (via 5-HT4) I
  • prevents the synthesis of testosterone
  • prevents the release of dopamine in the frontal cortex (via 5-HT1B and 5-HT2C)

Well enough of those worrisome, highly unwanted side effects. Going on to low serotonin maintenance.

I’m going to show you which supplements have been shown to lower serotonin after talking with you about the most crucial daily actions you can take to maintain low serotonin.

Chapter 2: The High Serotonin Personality

Unlike other neurotransmitters, serotonin is a complex neurotransmitter that affects every part of the body. Balanced therapy is essential. At the moment, it’s thought to help with anger, impatience, impulsivity, depression, anxiety, etc. The fact that people with these symptoms have lower levels of the serotonin metabolite 5-HIAA is one of the main causes of this. Because 5-HIAA is low, the research is predicated on the idea that brain serotonin is low. On the other hand, low 5-HIAA actually indicates that the brain is overproducing serotonin rather than that very little of it is being broken down.

Serotonin can be elevated in the brain in three main ways: first, by increasing its synthesis via tryptophan hydroxylase 2 (TPH2); second, by decreasing the function of monoamine oxidase A (MAO-A), which breaks down serotonin; and third, by decreasing the function of the serotonin transporter, or SERT.

Serotonin will be raised as a result of low MAO-A and SERT activity, as well as elevated TPH. I don’t specifically address whether serotonin is good or bad and why in this piece; instead, I describe a possible personality trait of someone who has high serotonin. Remember that serotonin is most likely elevated in combination with other chemicals such as glutamate, nitric oxide, prolactin, estrogen, cortisol, histamine, prostaglandins, and so on. It is rarely, if ever, elevated on its own. Because serotonin increases the release of certain hormones, such as cortisol and glutamate, many of the personality traits associated with it may be caused by elevated levels of these hormones. Lowering cortisol or glutamate on its own, however, won’t completely resolve the issue because serotonin is the primary cause of the problem and won’t be greatly alleviated if it isn’t controlled.

Here are a few of the most typical”char’cteristics of high serotonin personalities:

  • weariness or sluggishness, fatigue quickly, and even chronic fatigue syndrome (caused by an increased 5-HT2A receptor)
  • Preventing TPH fatigue avoids this tiredness. But other neurotransmitters, such as cortisol, acetylcholine, noradrenaline, the serotonin:dopamine ratio, the kynurenine pathway, etc., are also implicated in fatigue in addition to serotonin.
  • Overexcitation (caused by elevated 5-HT2A receptor) includes ADD, ADHD, easily becoming distracted, anxiety, impulsivity, restlessness, overthinking, rumination, and other symptoms
  • Mental rigidity and inflexibility. Some studies claim that using psychedelics like LSD, mushrooms, etc. to activate the 5-HT2A receptor reduces rigid thinking. However, this is actually because these drugs stimulate the release of glutamate, which in turn stimulates the release of dopamine via the NMDA receptor. Dopamine is involved in creativity and flexible thinking . Additionally, people typically experience a type of “bliss” for a week or two following psychedelic exposure, which is caused by 5-HT2A downregulation.
  • depressed, melancholy, low spirits, diminished motivation to engage in other activities, such as going out and having fun, social anxiety and retreat, etc.
  • Decreased cognitive function (not necessarily ignorance, but mental intuition) But in a very authoritative way, they may believe they are knowledgeable and possess all the answers.
  • Narcissistic: grandiose delusions, power fantasies, inflated sense of self-importance, need for unceasing admiration, etc.
  • Diminished sensory perception, including anhedonia, apathy, diminished auditory, taste, smell, sensation, and musical euphoria.
  • excessively critical and biased in the negative
  • Negative, cynical, and incapable of seeing the good in life
  • Feel “icky” and frequently ask to be left alone.
  • Assertiveness and non-assertiveness are completely uncorrelated (5-HT2C is inversely correlated with assertiveness)  Rude and aggressive dominance may appear to be assertive. According to philosopher Eric Hoffer, “the weak man impersonating strength is rudeness.”
  • OCD (5-HT2C activation decreases dopamine and noradrenaline and increases compulsivity)
  • aversive, passive-aggressive, but also capable of extreme violence and aggression
  • Give no thought to the repercussions of poor choices. Another possible cause of this could be low dopamine, which gives less weight to the severity of negative outcome. Life seems pointless or like a joke.
  • Sensitivity to and increased expectation of stimuli related to threats, punishment, and unfavorable feedback
  • Emotionally unstable people are emotional and argumentative about their beliefs and viewpoints, highly sensitive to emotional triggers (feeling like you have to walk on eggs around them), and easily triggered emotionally as a result of a traumatic experience with someone in the past.
  • Bullying is typically the result of early-life trauma from being physically or mentally abused, which leads to the victim becoming the aggressor.
  • Decreased psychomotor performance, memory, attention, planning ability, and verbal fluency. Nonetheless, people with high levels of serotonin and estrogen tend to talk a lot because these chemicals encourage the need to communicate.
  • Terrified – terrified of failing, lacking self-assurance and self-promotion.
  • Futile obedience (because they don’t want to upset anyone, are afraid, are “zombified,” don’t question things, etc.) and futile patience (continue waiting for something, even if it’s unlikely or unreasonable)
  • Thoughts and even attempts at suicide/
  • Infatuated
  • Bipolar mania – mood swings/ Helpful mechanisms include the histamine receptor H1, the 5-HT1A receptor’s agonism (which lowers serotonin), and the 5-HT2A receptor’s antagonism (which lowers excess glutamate).
  • Intermittent explosive disorder violent, aggressive, easily agitated, and argumentative.
  • Psychopathic
  • Unlikable: Research indicates that men perceive women with high serotonin levels as less attractive and respond to them more violently. Those with high serotonin levels do, however, tend to draw in other like-minded individuals.

Of course, not everyone with high serotonin will have the same personality traits; you may know someone who exhibits some or many of the traits but not all of them. This is caused by variations in hormone levels between individuals as well as variations in receptor expressions.

However, in general, individuals with high serotonin have low dopamine and are more likely to be unstable, negative, prone to making poor decisions and cognitive errors, pessimistic (though they can also be overly (fake) optimistic and have a lot of fake confidence), lean on other people’s energy, possess all the answers and be overly logical rather than creative, depressed, irritable and truly annoying, passive-aggressive/up-in-your-face aggressive, enjoy picking on others to make themselves feel better, think highly of themselves (but deep down are highly insecure and lash out if any insecurity is exposed), can’t take something to be incorrect, etc.

To put it even more succinctly, serotonin is primarily associated with two types of personalities: one is assertive, dominant, narcissistic, authoritative, and controlling, and the other is more weak, depressed, anxious, and socially isolated (feel sorry for me). One can also be a combination of the two (“two-faced”, split personality etc.).

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Kids in Motion Presents, “All the Most Successful Diets, Exercises, and Supplements for Weight Loss: Mix and Match and Find What Works for You”

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Kids in Motion Presents the First Three Chapters Free

Chapter 1: Mediterranean Diet

The Mediterranean diet consists almost entirely of foods that come from plants and is considered a helping hearts diet.

Oldways is an organization that, along with the Harvard T.H. Chan School of Public Health and the World Health Organization, created the Mediterranean diet pyramid 25 years ago. At the top of the pyramid are the core foods, which include whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. The organizations suggest consuming fish and seafood on a twice-weekly basis in addition to moderate amounts of dairy products, eggs, and poultry. Only on occasion would consumers indulge in red meat and sweets. This kind diet is where it gets its reputation for helping hearts.

What are the Advantages and Detriments of Following a Mediterranean Diet?

If you’re on the fence about adopting a diet more typical of the Mediterranean, you should think about the studies that support the idea. According to the findings of a study and a meta-analysis, an individual’s likelihood of dying from any cause is reduced by five percent for every point that is added to their Mediterranean diet score on a scale that ranges from one to nine.

A study that involved over 26,000 women found that those who followed the Mediterranean diet the most closely had up to a 28 percent lower risk of developing heart disease. The researchers believe that the diet’s ability to reduce inflammation may be a key factor in its protective effect. In addition, the antioxidant food component known as hydroxytyrosol, which may be found in foods that are staples of the diet (fruits, nuts, and extra-virgin olive oil), has been demonstrated to repair heart-harming free radical damage, according to the authors of the study. Helping hearts is one of the primary benefits of this diet

Even if you don’t place a high priority on living a long life and taking care of your heart, there is no ignoring the possibility that you could be interested in the Mediterranean diet due to the possible weight loss it offers. This kind of eating may help you maintain your weight without making you feel deprived, despite the fact that this is not the primary purpose of the strategy.

A study that was conducted by researchers from Harvard University and Emory University followed a group of overweight or obese adults on the Mediterranean diet and a control group eating a standard American diet supplemented with fish oil, walnuts, and grape juice — foods that supply key nutrients in the Mediterranean diet — for a period of eight weeks. A standard American diet is rich in foods that are high in saturated fat, added sugar, and salt. The Mediterranean diet is rich in foods that are low in these three categories. In comparison to the control group, those who followed the Mediterranean diet experienced greater weight loss, a reduction in the blood levels of inflammatory markers, and a decrease in both their total cholesterol and LDL (“bad”) cholesterol levels. A pleasant surprise was that this wasn’t supposed to be a study on weight loss in the first place (that was just an added benefit), so researchers made sure both groups consumed the same amount of calories.

When it comes to controlling chronic conditions such as type 2 diabetes, dietitians frequently suggest adopting a dietary pattern that is inspired by the Mediterranean. The American Heart Association notes that this diet is considered heart-healthy despite the fact that it contains more fat than is typically recommended (though it is still low in unhealthy saturated fat).

The main takeaway is that this is one of the healthiest ways you can eat, but as with anything else, you should always talk to your doctor before changing your diet or using a diet as part of your treatment plan for a disease.

5 Suggestions to Help You Get Started on Your Own Mediterranean Diet Plan

Because this is a method of eating rather than a strict set of rules, the good news is that you are free to modify it in any way you see fit to accommodate your preferences for food and drink. There is no way to adhere to this to the letter without risking falling off the bandwagon and experiencing feelings of inadequacy. Even within the Mediterranean diet there are what we call ‘special occasion days,’ where you may eat more or eat foods that perhaps are not very healthy, but that is actually part of the lifestyle. A healthy connection with food is encouraged by the Mediterranean diet, which recognizes that food is meant to be enjoyed. The term “cheating” refers to a component of the Mediterranean diet. You merely go about your business the following day as if nothing had happened.

Nevertheless, in order to get you started, here are five key pieces of advice:

  • Eat a diet high in beans. Not only are they a pantry staple that you probably aren’t eating enough of anyway, but they are also budget-friendly and offer a plethora of nutritional benefits, such as being high in fiber and protein, low in fat, and a source of B vitamins, iron, and antioxidants. Lentils, dried peas, beans, and chickpeas (such those used to make hummus) are examples of these foods.
  • Avoid drinking too much alcohol. One of the most popular misconceptions about folks who follow the Mediterranean diet is that they consume a great deal of red wine. The consumption of wine as part of the Mediterranean diet is done so in moderation, and it is always consumed with food. It was common practice to drink only a little amount of wine with meals, typically between three and four ounces.
  • Cook the meat as a side dish. In the past, people only ate meat on special occasions, such as a Sunday meal, and even then they only ate a limited amount of it on those occasions. You should make an effort to eat more vegetarian main courses throughout the day, such as those that are based on beans, tofu, or seitan. When you do eat meat, choose lean cuts like chicken without the skin and limit your consumption of red meat to once a week or twice a month at most.
  • Consume fewer sugary foods. Treat sweets like you would meat and save them for rare occasions but on a daily basis, there isn’t much sugar eaten. This does not mean that sugar is forbidden; for instance, you can put some in your coffee if you want to.
  • Olive oil is great to cook with. The best oil for cooking is extra-virgin olive oil, so always use that. Because olive oil is high in heart-healthy monounsaturated and polyunsaturated fats, you may feel good about keeping a bottle of it on hand in the kitchen even though using too much of it might cause weight gain (it is, after all, a fat, so the calories can mount up quickly).

A Comprehensive Food List for the Mediterranean Diet

When attempting to make your diet more Mediterranean, the following foods should be included and others should be avoided:

Protein

Liberally

  • Beans
  • Lentils
  • Chickpeas
  • Tofu
  • Tempeh
  • Seitan

Occasionally

  • Chicken
  • Fish
  • Seafood
  • Eggs

Rarely or Never

  • Red meat (beef and pork)
  • Cured meats (bacon, sausage, and salami)
  • Processed meat products (chicken nuggets)

Oil and Fat

Liberally

  • Extra-virgin olive oil
  • Avocadoes and avocado oil
  • Olives

Occasionally

  • Canola oil

Rarely or Never

  • Trans fats
  • Margarine
  • Butter

Fruits and Veggies

Liberally

  • Nonstarchy veggies, (zucchini, eggplant, bell peppers, artichokes, and dark greens)
  • Starchy veggies (sweet potatoes, potatoes, and root vegetables)
  • All fruits (peaches, cherries, apricots, strawberries, raspberries, blueberries, and blackberries)

Occasionally

  • There are no off-limits fruits or vegetables.

Rarely or Never

  • No fruits or veggies are off-limits.

Nuts and Seeds

Liberally

  • While they can be part of every day, eat them in moderation.

Occasionally

  • Almonds
  • Pistachios
  • Hazelnuts
  • Walnuts
  • Cashews (and all other unsweetened nuts)

Rarely or Never

  • Sweetened trail mixes
  • Sweetened nut butters
  • Sugar-coated nuts


Grains

Liberally

  • Whole-grain bread (look for whole-wheat flour as the first ingredient)
  • Whole grains (farro, bulgur wheat, barley, and quinoa)
  • Oatmeal (steel-cut or old-fashioned)

Occasionally

  • Pasta (choose whole-wheat pasta whenever possible)
  • Couscous
  • Whole-grain crackers
  • Polenta
  • All-bran cereals

Rarely or Never

  • Frozen waffles and pancakes
  • Sugar-sweetened cereals
  • Crackers and other snack foods

Dairy

Liberally

  • These are consumed in moderation.

Occasionally

  • Plain Greek yogurt
  • Plain ricotta and cottage cheese
  • Milk
  • Brie, feta, or goat cheese (plus other cheeses that you enjoy)

Rarely or Never

  • Ice cream
  • Sweetened yogurt
  • Processed cheese (like American)

Sweeteners

Liberally

  • These are consumed in moderation.

Occasionally

  • Honey
  • A small amount of added sugar (in coffee or tea, for example)

Rarely or Never

  • White sugar

Condiments and Sauces

Liberally

  • Tomato sauce (no sugar added)
  • Pesto
  • Balsamic vinegar

Occasionally

  • Aioli
  • Tahini
  • Tzatziki

Rarely or Never

  • Barbecue sauce
  • Ketchup
  • Teriyaki sauce

Drinks

Liberally

  • Water
  • Coffee
  • Tea

Occasionally

  • Red wine or other alcohol

Rarely or Never

  • Soda
  • Fruit juice
  • Bottled sweetened coffee

Herbs and Spices

Liberally

  • All dried herbs and spices
  • All fresh herbs
  • Garlic

Occasionally

  • Salting food to taste

Rarely or Never

  • There’s no reason to restrict these in your foods.

Your Guide to Following the Mediterranean Diet for the Next 14 Days

When it comes to arranging your menu, here are some suggestions for where to get started. Please take into consideration portion quantities aren’t provided. Calorie counting is not required while following this particular diet plan. Your body has unique requirements, and those of another individual won’t match up with them.

Day 1

Breakfast Coffee or tea with a bowl of oatmeal topped with berries

Snack Handful of almonds or walnuts

Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup

Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus

Dinner Veggie and white bean stew

Day 2

Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts

Snack Roasted chickpeas

Lunch Leftover veggie and bean stew from yesterday’s dinner

Snack A peach (or apple, depending on the season)

Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad

Day 3

Breakfast Smoothie made with the milk of your choice, fruit, and nut butter

Snack ¼ avocado mashed with lemon juice and salt on top of whole-grain crackers

Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll

Snack Package of olives and fresh veggies

Dinner Salmon with farro and roasted zucchini and eggplant

 

Day 4

Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries

Snack Pistachios

Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives

Snack Greek yogurt with fresh fruit

Dinner Grilled shrimp served with sautéed kale and polenta

Day 5

Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado

Snack Dried apricots and walnuts

Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread

Snack Whole-grain crackers and black bean dip

Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad

Day 6

Breakfast Coffee or tea and smoked salmon, capers, and tomato slices

Snack In-season fruit (such as a peach or two apricots in summer, or a pear in winter)

Lunch Mediterranean bean salad and whole-grain crackers

Snack Piece of cheese and olives

Dinner Moroccan lamb stew with couscous

Day 7

Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries

Snack Sliced orange and pistachios

Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives

Snack Packaged, flavored lupini beans

Dinner Red lentil and vegetable stew

Day 8

Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange

Snack Roasted chickpeas

Lunch Leftover lamb stew from dinner on day 6

Snack Mixed nuts with a piece of dark chocolate

Dinner Baked white fish, roasted potatoes, and zucchini

Day 9

Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa powder

Snack Mini peppers stuffed with hummus

Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole-grain crackers

Snack Piece of cheese with a piece of fruit

Dinner Hearty Tuscan white bean soup with whole-grain bread

Day 10

Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired

Snack Greek yogurt and a piece of fruit

Lunch Leftover Tuscan white bean soup from dinner on day 9

Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber

Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous

Day 11

Breakfast Coffee or tea and a slice of veggie frittata with avocado

Snack Apple with nut butter

Lunch Prepared dolmas (look for these stuffed grape leaves in the prepared food section at some grocers) with hummus and pita

Snack Greek yogurt dip with sliced veggies

Dinner Seafood stew (shrimp and white fish in a tomato base)

 

Day 12

Breakfast Coffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh apricots) and a drizzle of honey

Snack Handful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix)

Lunch Greek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta) served on a bed of romaine

Snack Fruit salad

Dinner Leftover seafood stew from dinner on day 11

Day 13

Breakfast Coffee or tea and oatmeal with nut butter and blueberries

Snack Container of Greek yogurt

Lunch Salmon salad sandwich with a cup of bean-based soup

Snack Smashed avocado on whole-grain crackers

Dinner Shakshuka (baked eggs in tomato sauce) topped with feta and served over polenta

Day 14

Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit

Snack Dried cranberries and mixed nuts

Lunch Quinoa bowl with roasted sweet potatoes, goat cheese, and walnuts

Snack Olives and a few pita chips dipped in hummus

Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan

s, and Parmesan cheese for supper.

Chapter 2: The DASH Diet

Rich in fruits, vegetables, healthy grains, low-fat dairy, and lean protein, the DASH diet is low in salt. DASH stands for Dietary Approaches to Stop Hypertension. Originally, the diet was designed to help decrease hypertension, but it’s a healthy method of weight loss as well.

How It Works

Eating healthful foods is made easier with the DASH diet. This goes beyond a conventional low-salt diet. Foods rich in calcium, potassium, magnesium, and fiber are emphasized in the DASH diet because these nutrients work together to decrease blood pressure.

When following the DASH diet, you should consume lots of:

  • Fruit and non-starchy veggies

You consume reasonable amounts of:

  • low-fat or fat-free dairy products
  • whole grains
  • Lean meats, chicken, lentils, beans, soy products, eggs, and egg substitutes
  • Fish
  • Seeds and nuts
  • Heart-healthy fats found in avocados and canola and olive oils

It’s best to limit:

  • Sweets and drinks with added sugar
  • foods heavy in saturated fats, including most packaged snacks, fatty meals, full-fat dairy, and tropical oils
  • Use of alcohol

You can determine how many calories you need to consume each day with the assistance of your healthcare physician. Your age, gender, degree of activity, underlying medical issues, and whether or not you’re trying to maintain or reduce weight all affect how many calories you require.

You can adhere to a diet that permits you to consume 1,500 mg or 2,300 mg of salt (sodium) daily.

When adhering to the DASH diet, you ought to restrict your intake of the following foods:

  • foods seasoned with salt
  • drinks sweetened with sugar
  • meals heavy in saturated fats, like deep-fried dishes and whole-fat dairy products
  • packaged foods, which are frequently heavy in sugar, fat, and salt

Consult your provider before adding more potassium to your diet or using salt substitutes, which frequently contain potassium. People with kidney issues or those on specific medications need to watch how much potassium they eat.

Exercise

DASH suggests exercising for at least half an hour per day, most days of the week. The key is to engage in moderately intense exercises for a minimum of two hours and thirty minutes a week. Engage in heart-pumping workouts. Spend 60 minutes a day exercising to help avoid weight gain.

Health Advantages

Numerous studies have examined the many health advantages of the DASH diet. This eating plan may be helpful to follow to:

  • Reduce elevated blood pressure
  • Lower your chance of stroke, heart failure, and heart disease
  • assist in preventing or managing type 2 diabetes
  • lower cholesterol levels
  • Lower the likelihood of kidney stones

In developing the DASH diet, the National Heart, Blood, and Lung Institute contributed. Additionally, it is advised by The Heart Association of America

You will get all the nutrients you require if you stick to this diet. It is secure for both kids and adults. It is a fiber-rich eating approach that is low in saturated fat and advised for all individuals.

It is a good idea to discuss any health conditions you may have with your provider before beginning this or any other weight loss eating plan.

You will probably be eating a lot more fruits, veggies, and whole grains when following the DASH diet eating plan. These foods are high in fiber, and consuming too much fiber too soon might lead to gastrointestinal distress. Increase your daily intake of fiber gradually, and make sure you’re getting enough water.

The diet is generally simple to stick to and ought to satisfy you. It’s possible that purchasing more fruits and vegetables than previously will result in higher costs compared to prepared meals.

You can follow the diet if you’re gluten-free, vegetarian, or vegan.

Where to Look for Further Details

Visit the “What Is the DASH Eating Plan?” page of the National Heart, Blood, and Lung Institute to get started. – http://www.nhlbi.nih.gov/health-topics/dash-eating-plan

Books with recipes and advice on the DASH diet are also available for purchase.

There is also the DASH diet for hypertension and the DASH diet for blood pressure.

Chapter 3: The Flexitarian Diet

A plant-forward, semi-vegetarian diet is the general definition of the flexitarian diet.

More precisely, a flexitarian diet is a flexible eating pattern that promotes the consumption of meat less frequently and/or in smaller amounts, integrates dairy and eggs, and stresses the addition of plant or plant-based foods and beverages.

A flexitarian diet has no predetermined macronutrient or calorie targets.

The flexitarian diet’s tenets are in line with the 2020–2025 Dietary Guidelines for Americans.

According to new research, adopting a flexitarian diet may help manage weight and lower the risk of diabetes, heart disease, and some types of cancer.

The Fundamentals

The majority of Americans do not get enough dairy, fruits, vegetables, whole grains, seafood, legumes (such as chickpeas, lentils, and beans, including soy), or legumes. A “flexitarian diet” aims to make dietary choices easier by emphasizing what can be added to the diet rather than what should be eliminated, even though a complete diet overhaul may seem daunting.

The combination of the terms “flexible” and “vegetarian” is the flexitarian diet. The term “flexitarian diet” refers to a semi-vegetarian, plant-forward diet that includes dairy and eggs and occasionally permits meat consumption, despite the lack of a universally accepted definition. Without necessitating adherence to the strict dietary guidelines of 100% vegetarian or vegan diets, the emphasis on plant foods is believed to contribute to the health benefits associated with a vegetarian diet.

 A flexitarian diet has no predetermined macronutrient or calorie targets. Rather, the objective is to gradually increase the intake of plant-based or plant-derived foods; meat is still allowed; it is just to be consumed less frequently and/or in smaller amounts.

The majority of the calories in a flexitarian diet are derived from nutrient-dense foods like fruits, vegetables, whole grains, and legumes. Plant-based foods (such as foods made from soy, legumes, nuts, and seeds) are the main source of protein. Dairy products and eggs are good sources of protein; meat, particularly red and processed meats, provides less of it. Owing to its focus on foods high in nutrients, the flexitarian diet promotes reducing intake of sodium, added sugars, and saturated fat.

Your Health and the Flexitarian Diet

Although less strict than a vegan or 100% vegetarian diet, a flexitarian diet can still be beneficial to health. The 2020–2025 Dietary Guidelines for Americans, which advocate choosing comparatively less red and processed meats, sugar-sweetened foods and beverages, and refined grains and more nutrient-dense foods and beverages (fruits, vegetables, legumes, whole grains, low-fat dairy, lean proteins, and healthy fats), are in line with the plant-forward philosophy of a flexitarian diet.3.

A 2016 review of the evidence-based literature looked at the effects of switching to a flexitarian diet and included 25 studies (21 observational studies and 4 randomized controlled trials). Note that the definitions of the diets included in this review varied slightly: from “a diet recommending moderate levels of animal intake” to “a diet comprised of a total of red meat or poultry ≥1 time/month but all meats combined (including fish) <1 time/week and eggs/dairy in any amount.” The review discussed new data that points to the flexitarian diet as a potential means of lowering blood pressure, improving metabolic health indicators, and lowering the risk of type 2 diabetes. A semi-vegetarian or flexitarian diet may also be helpful in the management of inflammatory bowel conditions like Crohn’s disease, according to the same review.

The flexitarian diet’s emphasis on foods high in mono- and polyunsaturated fatty acids, omega-3 fatty acids, antioxidant vitamins, minerals, phytochemicals, fiber, and protein is thought to be responsible for the foods’ protective effects.

A growing amount of research is looking at how flexitarian diets can affect heart disease, diabetes, cancer, and weight management, among other health issues.

Heart Conditions

A flexitarian or semi-vegetarian diet that increases the intake of plant-based foods may lower the risk of cardiovascular disease. A diet high in plant-based foods, such as fruits, vegetables, legumes, nuts, and whole grains, has been linked to a lower risk of cardiovascular disease (CVD), according to research.

Diabetes

Numerous studies have looked at the effects of plant-based diets on the risks associated with diabetes. Flexitarian diets are linked to significantly lower insulin, glucose, and insulin resistance levels compared to non-vegetarian diets. They also lower the risk of developing diabetes mellitus.

Cancer

Dietary patterns that are flexitarian or semi-vegetarian have been linked to a lower risk of developing some cancers, including colon cancer.10.

Control of Weight

A flexitarian diet that includes more plant-based foods may help with weight control. According to research, people who follow a flexitarian diet have significantly lower body fat percentages and body weights than people who follow non-vegetarian eating patterns.

Additional Advantages of Dietary Fiber Sources

Just around 5% of Americans meet the recommended daily intake of dietary fiber, which is 14 grams per 1,000 calories. The majority of Americans only consume about half of this recommended amount. A person’s daily intake of dietary fiber, which is important for gut and bowel health and facilitates proper digestion and nutrient absorption, can be increased by eating more plant-based foods. In addition, dietary fiber intake has been connected to a number of possible health advantages, such as a lower risk of hypertension, stroke, coronary heart disease, cardiovascular disease, obesity, certain gastrointestinal disorders, metabolic dysfunctions like type 2 diabetes and prediabetes, and certain cancers.

Sources of Vitamins and Minerals through Diet

Numerous health-promoting vitamins and minerals, such as folate, potassium, phosphorus, magnesium, and manganese, as well as vitamins A, C, E, and K, are found in plant-based diets. These nutrients are essential for the proper functioning of our immune systems, muscles, heart, nerves, skin, gut, brain, and eyes. Frequently, they are not ingested in sufficient quantities. Although the focus of this diet is primarily on the health benefits of plant-based foods, dairy and eggs are also permitted and offer additional nutrients and high-quality protein. Eggs provide vitamins A, D, E, choline, iron, lutein, and folate; dairy contains B vitamins, potassium, calcium, and vitamin D.

Effects on the Environment

Aside from the obvious health benefits, switching to plant-based diets from animal sources can also have a less harmful effect on the environment. When compared to omnivorous diets or animal foods, plant-based foods can help consumers meet functional and nutritional requirements while producing fewer greenhouse gas emissions.

It’s important to keep in mind, though, that these comparisons do not take into consideration the reduced bioavailability of some nutrients, like iron and protein, in specific plant-based diets. This indicates that some nutrients found in some plant foods are not absorbed by our bodies as well as they can by our bodies from animal foods. Therefore, when nutrient density is taken into account, the environmental footprints of some plant-based foods do indeed increase.

Ways to Initiate a Flexitarian Dining Plan

Arrange fruits, vegetables, whole grains, legumes, and healthy fats on your plate at every meal.

The majority of the time, choose plant-based foods (such as legumes, nuts, and seeds), dairy products, and eggs when selecting your protein sources.

Enjoy the flexibility of this plan; meat can be added occasionally; just watch the amount that you eat.

Incorporate a greater amount of whole, nutrient-dense foods into your diet, as this may help you eat fewer foods and drinks that are heavy in calories, saturated fat, added sugars, and salt.

To sum up

Fundamentally, the flexitarian diet promotes flexibility, which may be appealing to those seeking a less regimented approach to better health. This diet’s primary goal is to gradually increase a person’s intake of plants without cutting out animal products. The flexitarian diet, which places a strong emphasis on plant-based and vitamin-, mineral-, and fiber-rich foods, has been linked to a lower risk of type 2 diabetes, cardiovascular disease, and cancer.

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Body Life Wellness – The Importance of Protein When Dealing With Depression and Anxiety

Promoting Body Life Wellness

Amino Acids

Most amino acids come from protein. Amino acids are the building blocks our brain uses to make neurotransmitters, such as serotonin and dopamine, essential components of body life wellness. For example, the amino acid l-tyrosine is used in combination with certain nutrients to create dopamine and norepinephrine. Therefore, it’s essential that we get enough amino acids from our diet on a daily basis.

Protein Requirements

According to SCL Health, the average sedentary adult male should get about 56 grams of protein from their diet daily, and a female should get about 48 grams. It’s important to note that they are referring to a sedentary person. Ideally–especially if we’re dealing with mental health concerns–we are exercising on a regular basis. That would mean that we require even more protein. It can be difficult to get that much protein consistently.

Protein Powders

That’s when protein powders come in handy. The problem is, though, that most protein powders on the market are filled with a variety of odd and artificial ingredients that could be bad for your health, especially your gut health, which is an essential component of your health. Of course, healthy protein powders do exist, and using them on a daily basis could improve your mood, energy, concentration, motivation, and reduce anxiety and stress. The one I have found most helpful is called Drink Wholesome.

That’s Not All

Their protein powder is my breakfast every morning, but the fact that I’m blending a drink gives me the opportunity to use other ways of improving my health. I include some vegetables, fruit, and spices (curcumin), as well. The flavor from the protein powder manages to cover up any of the flavors I’m not particularly fond of, and it ends up tasting great.

Gut Health

The gut is often referred to as the second brain. It is now being understood that it is nearly as important for our mental health as our brain. Artificial ingredients, added sugars, and other harmful substances harm, firstly, our gut. Drink Wholesome‘s primary goal is to make protein powders and meal replacements that are good for your gut. Other ways of improving gut health include l-glutamine, prebiotics, and probiotics. Think of taking care of your gut as one part of taking care of your mental health.

In a recent research, it was shown that eating a diet high in fruits, vegetables, fish, and legumes resulted in a remission of symptoms in one-third of the participants who were adults with depression. Emotional control and cognitive function are significantly influenced by the foods you consume, which also affect the structure and function of your brain.

Amino acids included in foods high in protein help create important neurotransmitters that are used to treat and prevent sadness and anxiety. You may avoid sugary, processed foods, which can cause anxiety and sadness, by eating meals and snacks that are protein-packed. Protein-rich foods may help you feel more energetic and give you the drive to start exercising and feel better.

Protein Enhances Neurotransmitter Performance

The generation of neurotransmitters depends heavily on amino acids, the components of protein. The substances known as neurotransmitters are what enable brain cells to interact with one another. For instance, when you consume chicken, your body breaks down the protein and creates the amino acid L-Tyrosine, which is then used to make dopamine. Numerous illnesses, such as melancholy, addiction, ADHD, Alzheimer’s, and schizophrenia, are linked to low dopamine levels.

The precursor of serotonin is the amino acid L-tryptophan, which is present in chicken, fish, dairy products, and nuts. Consuming meals high in L-tryptophan may elevate mood and increase the efficiency of SSRIs and other antidepressants.

Consuming More Protein Can Reduce Your Sugar Intake

You’re less likely to grab for sugary snacks when protein-rich meals are the mainstay of your diet. Increased sugar consumption may harm all of your body’s systems and jeopardize your physical and emotional wellbeing. A protein known as BDNF may be the connection between sugar and sadness, according to research looking into the relationship. In the brain, BDNF is crucial for the survival, development, and differentiation of nerve cells. Sugar reduces BDNF activity, which is often already low in depressed individuals. Increasing your protein intake will help you curb your sweet craving and maintain stable blood sugar levels.

Consider protein bars as an example of a snacking strategy that may keep you full between meals. However, you should be aware of the sugar level in protein bars since some of them can have the same amount of added sugar as a cookie. The

Mood Effects of Anemia

Foods that are frequently rich in iron are included in the protein macronutrient group. Low iron levels are the most prevalent dietary deficit in the world and may lead to anemia. You can experience anemia-related weariness, irritability, and disengagement. Depression symptoms might be exacerbated if you feel uninspired or unable to maintain physical exercise for extended periods of time. Include protein sources high in iron in your diet if you have been diagnosed with anemia.

Your mood and ability to function will both improve after your anemia has been treated. Nutrition may play a significant role in maintaining good mental health, among other factors. Protein is a necessary food for all bodily functions, including the healthy operation of the brain. Including plenty of protein in your meal plan may be a crucial act of self-care that can help with melancholy and anxiety.

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Therapy Solutions Presents “The Anxiety Book: How to Minimize Anxiety Naturally”

Three Robotic Heads with different symbols in each, all above a book title

Therapy Solutions presents three free chapters from “The Anxiety Book: How to Minimize Anxiety Naturally”

Chapter 5: Psychology  

Therapy could be a solution since your own thoughts could be causing or exacerbating your anxiety. Joy wellness can be found. Sometimes, we have anxious thoughts because of neurochemical issues and sometimes we have neurochemical issues because of anxious thoughts. It’s difficult to say which comes first and how much they feed into one another. Other than therapy, here are some solutions on how to deal with and improve upon anxious thought patterns.

Deep Breathing

This can bring increased comfort, relaxation, pleasantness, vigor and alertness, joy wellness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion.

Exercise

If you find you can force yourself to exercise, it can have tremendous benefits. Exercise is well-known for its physical benefits, and it has long been recommended for mental well-being, joy, and wellness. However, scientists are getting closer to figuring out just how exercise works its brain magic. They are learning that exercise has a significant impact on brain structure, particularly in areas impacted by depression and schizophrenia. Other, more subtle effects include increased attention, a sense of achievement, and occasionally social stimulation, all of which are therapeutic in and of themselves. While more physical exercise is always preferable, even small amounts of physical activity, such as a daily stroll, can have a huge impact on mental health.

“Physical activity is a really powerful intervention,” says Anders Hovland, a clinical psychologist at the University of Bergen in Norway. However, modifying the structure of the brain isn’t the only way that physical activity may help people with mental illnesses. According to Smith, the practice of exercising can be beneficial in and of itself by modifying people’s mental habits. Simply doing something — anything — can be beneficial in and of itself for persons with mental health concerns since it focuses their attention and stops them from obsessing on their situation. Indeed, one review of the data revealed that placebo exercise — that is, moderate stretching that is too light to have any physiological effect — had almost half the positive impact on mental health as vigorous exercise.

Regular exercises not only occupy the mind, but they also provide exercisers with a definite sense of progress as their strength and conditioning increase. According to Gordon, this sense of success — which may be especially noticeable in weight training, where people make rapid, easily observable increases — might help alleviate some of the stress of anxiety and melancholy. If that’s the case, learning to play a musical instrument, learning a language, and a variety of other hobbies might help people cope with mental health issues in a similar way. But exercise has additional benefits, making it one of the finest ways to manage mental health.

“Anything can provide advantages,” Firth adds, “but exercise may provide larger benefits, wellness, and joy.” For one reason, moderate exercise trains people to tolerate short-term discomfort in exchange for long-term benefits. People with anxiety disorders, such as post-traumatic stress disorder (PTSD) or panic attacks, have a diminished ability to bear mental discomfort, thus events that most people would manage with result in uncontrollable distress.

There’s now evidence that regular exercise increases tolerance for internal discomfort, which might explain why it’s so effective at controlling these disorders. However, there are certain drawbacks to using exercise as a mental health treatment. Even mild movement, such as moving around every now and then during the day rather than sitting for long periods of time, may be beneficial. Aaron Kandola, a psychiatric epidemiologist at University College London, and his colleagues discovered that teenagers who engaged in more light exercise during the day had a reduced incidence of depressive symptoms than those who spent more time sitting in a study of almost 4,000 adolescents in the UK.

Force Yourself to Do Something You Normally Enjoy

You don’t even have to enjoy it. Just do it anyway. It may bring some benefits. It may not. It will very unlikely make things worse. But the chances are, you’ll enjoy it at least a little bit, and it might give you the energy and motivation to do something else afterwards, creating a snowball effect. 

Talk to a Friend or Professional

Talking about your problems with a friend is proven to be beneficial, but even if you don’t want to talk about what’s going on with you, just chatting can be a great help. If you don’t have a friend you can talk to when you need it most, just text “Home” to 714714, and you’ll be connected, through texting, to a 24/7 crisis counseling line, which you can utilize as often as you need. I’m a crisis counselor for this program and can vouch for its excellence as a program. 

Behavioral Activation

Depression and anxiety sap a person’s energy to do just about anything—even activities they enjoy. As a result, people with depression tend to become less active, which causes the depression to worsen. However, even a little bit of activity can help stop this cycle.

Social Support

Social isolation is a common symptom of depression. Related issues—such as fatigue, lowered self-esteem, and anxiety—exacerbate this problem. Resisting social isolation, and instead leaning on social support, can improve resilience to stress and depression. As you can see, a lot of the time, you do the opposite of what you want.

Lean on your existing relationships. 

Make it a priority to socialize with friends or family every day. If this is proving difficult, or if no one is nearby, plan times to interact remotely. Try cooking together on a video call, playing a game together, or sharing a coffee over the phone. Maybe you’re doing the opposite of what you want.  

Say “yes” to socializing. 

Depression makes it tempting to stay home, isolated from friends and family. Make a habit of saying “yes” to social opportunities, even when you’re tempted to stay in. You do the opposite of what you want.  

Join a support group. 

Support groups let you connect with others who are dealing with issues like yours. You’ll benefit from sharing and receiving advice and support, helping you find joy wellness.

Three Good Things

Negative thinking is a defining feature of depression. Positive experiences are minimized, while negative experiences are magnified. Gratitude helps combat this tendency by shifting focus toward positive experiences, rather than negative ones. Write about three positive experiences from your day. These experiences can be small (“The weather was perfect when I walked to work”) or big (“I got a promotion at work”).

Mindfulness

Mindfulness means paying attention to the present moment. It means taking a step back and noticing the world, and one’s thoughts and feelings, without judgment. The goal of mindfulness is to simply observe. Mindfulness helps reduce the worry and rumination that often accompanies depression. One way to practice mindfulness is through meditation. During mindfulness meditation, you will simply sit and focus your attention on the sensation of breathing. By focusing on your breathing, you will put yourself in the here-and-now.

Time and Place

Find a quiet, comfortable place where you can practice mindfulness for 15 to 30 minutes every day. Frequent and consistent practice leads to the best results, but some practice is better than none.

Posture

Sit in a chair or lie down in a comfortable position. Close your eyes or let your gaze soften. Let your head, shoulders, arms, and legs relax. Adjust your posture whenever you feel uncomfortable.

Awareness of Breath

Focus on your breathing. Notice the sensation of the air as it travels in through your nose and out through your mouth. Notice the gentle rise and fall of your belly.

Wandering Mind

During meditation, it’s normal for the mind to wander. When this happens, gently turn your attention back to your breathing. You may need to do this frequently throughout your practice. Focus on your breathing. Tell yourself that again and again. Focus on your breathing.        

Chapter 6: GABA

GABA is an inhibitory neurotransmitter. It reduces a nerve cell’s capacity to produce, receive, or communicate chemical signals with other nerve cells. Changing levels of GABA are connected to a wide range of medical conditions. The GABA receptor is the target of numerous medications.

Gamma-aminobutyric acid (GABA): What is it?

In your brain, gamma-aminobutyric acid (GABA) functions as a neurotransmitter, or chemical messenger. By obstructing particular signals in your central nervous system (your brain and spinal cord), it slows down your brain. GABA is well known for its calming effects. It is believed to have a significant impact on regulating nerve cell hyperactivity linked to anxiety, stress, and fear. GABA is also known as a neurotransmitter made up of non-protein amino acids.  

What is the mechanism of gamma-aminobutyric acid (GABA)?

Your central nervous system’s most prevalent inhibitory neurotransmitter is GABA. Inhibitory neurotransmitters reduce the stimulation of nerve cells in your brain by preventing or blocking chemical messages. Most neurotransmitters function in a similar manner. They are chemical messengers that transfer information between nerve cells in your brain. A synapse, which is a tiny area filled with fluid between each nerve cell, is present. Neurotransmitters must pass through this synapse to reach the next nerve cell, where they must bind to specific receptors, much like a key that can only fit and function in its complementary lock. GABA-A and GABA-B are the two different types of GABA receptors found on nerve cells. The responsiveness of the nerve cell is decreased when GABA binds to these receptors, despite the fact that they function in various ways. As an inhibitory neurotransmitter, GABA reduces a nerve cell’s capacity to produce, receive, or transmit chemical signals to other nerve cells.

What are GABA’s health advantages?

GABA is thought to have the following effects by slowing down specific brain processes:

  • Reduce stress
  • Calm your nerves.
  • Improve your sleep.

What connection does glutamate have to GABA?

Your brain’s primary inhibitory neurotransmitter, GABA, prevents the transmission of chemical signals from one nerve cell to another. The primary excitatory neurotransmitter in your brain, glutamate, on the other hand, enables the transmission of chemical messages from one nerve cell to another. The inhibitory effects of GABA and the excitatory effects of glutamate must coexist in a delicate balance for the brain to function properly. Along with serotonin, GABA collaborates with another neurotransmitter. In actuality, a healthy body and brain depend on a variety of neurotransmitters that interact and compete with one another in specific ways. Actually, the enzyme glutamic acid decarboxylase reacts with glutamate to produce GABA.

Which medical conditions are related to variations in GABA levels?

It is believed that certain neurologic and mental health issues are connected to periods when GABA messaging activity (or “signaling”) is out of balance and not functioning properly. Reduced GABA activity could lead to:

  • Mood and anxiety disorders
  • Schizophrenia
  • Autism
  • Depression
  • Seizures

What drugs specifically target GABA?

The GABA receptors are the target of numerous medications. These consist of:  

  • Benzodiazepines. The GABA-A receptor is the target of this class of medications, which also includes diazepam (Valium®) and alprazolam (Xanax®). Surgery, the treatment of epilepsy, REM sleep disorders, alcohol withdrawal, anxiety, essential tremor, and muscle spasticity all benefit from the use of benzodiazepines.
  • Barbiturates. These sedative medications.
  • Sabil® brand of vigabatrin. This medication is used to treat infant seizures and spasms.
  • (Romazicon®) Flumazenil. The overdose of benzodiazepines is treated with this medicine. Additionally, it helps those with hepatic encephalopathy’s mental state.
  • Valproate Acid. Both a mood stabilizer and an anti-seizure drug, this one.
  • Zolpidem (Edluar®, Ambien®). This is a hypnotic-sedative. Insomnia is treated with it.
  • (Neurontin, Gralise, Horizant) Gabapentin. This medication is used to treat nerve pain, seizures, insomnia, and anxiety.
  • Propofol, also known as Diprivan®. General anesthesia uses this medication as a sedative.
  • Gablofen®, Lioresal®, and Baclofen. This medication relaxes muscles and is often prescribed for anxiety.

GABA as a Dietary Supplement? GABA is a dietary supplement that is offered. The majority of it, though, might not be able to penetrate your brain. (In technical parlance, this is referred to as “crossing the blood-brain barrier.” The barrier is a special membrane that only lets specific molecules travel to and from your brain through it. Therefore, it is unknown whether taking dietary GABA supplements will have any effects on your brain. There isn’t enough solid scientific evidence to date to back up the use of a GABA supplement to treat ailments. More research with more participants is required.

Do foods contain GABA?

Some fermented foods, like kimchi, miso, and tempeh, contain GABA. It can also be found in oolong, green, and black tea. Brown rice, soy, and adzuki beans, chestnuts, mushrooms, tomatoes, spinach, broccoli, cabbage, cauliflower, Brussels sprouts, sprouted grains, and sweet potatoes are additional foods that either contain GABA or help your body produce more of it. It’s unclear whether eating foods containing GABA enables GABA to enter your brain, similar to supplements. More studies involving sizable participant numbers are required. The most prevalent inhibitory neurotransmitter in your central nervous system is gamma-aminobutyric acid (GABA).

GABA reduces a nerve cell’s capacity to produce, receive, or communicate chemical signals to other nerve cells. GABA is well known for its calming effects. It is believed to be extremely important in managing stress, anxiety, and fear. Several neurological and mental health conditions, as well as other medical conditions, have been linked to decreased GABA levels. Increasing GABA levels may aid in the treatment of diabetes, high blood pressure, and insomnia. The GABA receptor is a primary target of drug development by pharmaceutical companies due to the high levels of GABA in your brain. More people need to be studied to determine how well GABA supplements and foods work to prevent and treat medical conditions. Speak with your healthcare provider about the best course of action for treating your medical condition before buying GABA supplements or consuming specific foods that contain GABA.

Chapter 7: Oxytocin      

Although the symptoms of generalized social anxiety disorder are sometimes alleviated by antidepressant medicines such as Prozac, and tranquilizers such as Valium, these medications do not work for everyone. The researchers looked at the anxiety-reducing effects of oxytocin, a neurotransmitter sometimes called the “love hormone” for its ability to reduce stress and promote pro-social behaviors such as trust, empathy, and openness to social risk. Oxytocin has now been shown to make the amygdala less reactive to pictures of threatening or fearful faces. Previous research identified the amygdala as a crucial brain area for emotional processing.

In a paper appearing August 6th in Neuropsychopharmacology, researchers expanded on previous findings showing oxytocin’s influence on the amygdala. The research team was led by Stephanie M. Gorka, Ph.D., of the University of Illinois and included Pradeep Nathan, Ph.D., of Cambridge University (formally Monash University), recipient of a 2007 NARSAD Independent Investigator grant. They examined how oxytocin affects connections between the amygdala and other parts of the brain in people with anxiety disorder. As study participants viewed fearful faces, brain scans with functional MRI showed that the amygdala communicated significantly less with other parts of the brain in those with generalized social anxiety, compared to those not diagnosed with anxiety disorder. 

The less connected the amygdala was to other brain regions, the higher the anxious participants’ baseline stress levels were. Importantly, oxytocin reversed those trends by increasing amygdala connectivity in anxiety patients, while decreasing amygdala connectivity in everyone else. These findings suggest that oxytocin can have specific effects in people with anxiety through its influence on the amygdala.

More broadly, the fact that oxytocin had opposite effects in the two participant groups indicates that the neurotransmitter’s success in reducing stress and promoting social behavior depends on individual brain characteristics, which differ between those with anxiety and those without the disorder. Thus, while oxytocin continues to show promise as a potential treatment for anxiety, it may not promote positive social behaviors in everyone. As noted by Professor Nathan and colleagues, these findings are preliminary.

To better assess how presumed changes in the brain influence actual experiences of anxiety, further research is needed to test oxytocin on more people with and without anxiety disorders. This, the scientists say, will be crucial in determining whether and exactly how oxytocin can improve treatment for anxiety disorders. Foods that may increase oxytocin include:

  • Orange Juice
  • Extra Virgin Olive Oil
  • Dark Chocolate
  • Chamomile Tea
  • Chia Seeds
  • Salmon
  • Coffee
  • Broccoli
  • Figs
  • Egg yolks
  • Bananas
  • Berries
  • Acerola cherries
  • Soy milk
  • Meat liver
  • Almonds
  • Mushrooms
  • Butter

Supplements that may increase oxytocin include:

  • Vitamin D
  • Vitamin C
  • Magnesium
  • Chamomile
  • Melatonin
  • B vitamins
  • 5-HTP
  • Tryptophan
  • L-Glutamine
  • GABA
  • L-Phenylalinine
  • L-Theanine

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Trusted Therapy – The Basic Neurochemical Profile of Certain Supplements, Plants, and Drugs, Part 2

neurochemistry close-up

Trusted Therapy

Here are some of the most common symptoms associated with common chemical imbalances. Following that, are how certain supplements, medications, and drugs affect these various chemicals, therapy that can be trusted. If something is left blank, that means I was unable to find information one way or another. If something is marked “n/a,” that means there is little to no effect done in that regard.

Low Serotonin

  • Depression and other mood problems
  • Anxiety
  • Sleep problems
  • Digestive problems
  • Suicidal behavior
  • Obsessive-compulsive disorder
  • Post-traumatic stress disorder
  • Panic disorders
  • Schizophrenia
  • Phobias

Low Dopamine

  • You lack motivation
  • You’re tired
  • You can’t concentrate
  • You’re moody or anxious
  • You don’t feel pleasure from previously enjoyable experiences
  • You’re depressed; you feel hopeless
  • You have a low sex drive

Low Norepinephrine

  • Anxiety
  • Depression
  • Attention deficit hyperactivity disorder (ADHD)
  • Headaches
  • Memory problems
  • Sleeping problems
  • Low blood pressure (hypotension)
  • Low blood sugar (hypoglycemia)

High Norepinephrine

  • High blood pressure (hypertension)
  • Rapid or irregular heartbeat
  • Excessive sweating
  • Cold or pale skin
  • Severe headaches
  • Nervous feeling, jitters
  • Pheochromocytoma, which is an adrenal gland tumor

 Low Gaba

  • Anxiety
  • Depression
  • Insomnia

Low Cortisol

  • Fatigue and morning sluggishness
  • Depression
  • Anxiety
  • Weakened immune system and increased susceptibility to infection and sickness
  • Loss of resilience in stressful situations
  • Brain fog or mid-day lack of focus
  • Cravings for salty or sweet foods

 High Cortisol

  • rapid weight gain mainly in the face, chest and abdomen contrasted with slender arms and legs
  • a flushed and round face
  • high blood pressure
  • osteoporosis
  • skin changes (bruises and purple stretch marks)
  • muscle weakness
  • mood swings, which show as anxiety, depression or irritability.

Licorice

Serotonin: N/A

Dopamine: Up

GABA: Up

Norepinephrine: Up

Acetylcholine: Up

Oxytocin: Down

Histamine: Up

Cortisol: Up

Testosterone: Down  

Cinnamon

Serotonin: Up

Dopamine: Up

GABA:

Norepinephrine: Down

Acetylcholine: Up

Oxytocin: Up

Histamine: Up

Cortisol: Down

Testosterone: Up  

COQ10

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine: Down

Acetylcholine:

Oxytocin:

Histamine: Down

Cortisol: Down

Testosterone: Up  

Sage

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine:

Acetylcholine: Up

Oxytocin: Up

Histamine:

Cortisol: Down

Testosterone: Up  

TMG

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine: Up

Acetylcholine:

Oxytocin:

Histamine: Down

Cortisol: Down

Testosterone: Up  

 Apple Cider Vinegar

Serotonin: Up

Dopamine:

GABA:

Norepinephrine:

Acetylcholine: Up

Oxytocin:

Histamine: Up

Cortisol: Down

Testosterone: Up  

Saffron

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine: Up

Acetylcholine: Up

Oxytocin: Up

Histamine: Down

Cortisol: Down

Testosterone: Up  

Caffeine

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine: Up

Acetylcholine: Up

Oxytocin: Up

Histamine: Up

Cortisol: Up

Testosterone: Up  

Exercise

Serotonin: Up

Dopamine: Up

GABA: Up

Norepinephrine: Up

Acetylcholine: Up

Oxytocin: Up

Histamine: Up

Cortisol: Up

Testosterone: Up  

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Mind Therapy Center With Nootropics: Plants, Supplements, and Drugs that May Enhance Brain Function

Mind Therapy Center

Nootropics, the center of mind therapy, also referred to as “smart drugs,” are a variety of therapeutic substances that enhance memory, learning, and thinking in people, particularly when these abilities are compromised. This diverse group of substances has been divided into four subgroups based on their characteristics and effects: traditional nootropic compounds, substances that speed up brain metabolism, cholinergic, and plants and plant extracts with nootropic effects.

Everyone has fantasized about improving their intelligence, speeding up their learning process, retaining information better, and thinking and acting more quickly. There are substances on the market right now that promise different combinations of the aforementioned advantages. The term “nootropics” refers to this class of substances.

Although these drugs are more useful in situations where cognitive functions are obviously impaired, healthy people are still interested in them due to their capacity to boost intelligence and memory. The vast majority of these drugs are naturally occurring], do not require a prescription, and are typically available as food supplements or herbal extracts. They are somewhat harder to find in synthetic form, and some preparations do need a valid prescription to buy. Patients with cognitive impairments typically tolerate nootropics well; side effects are rare and typically mild when they do occur. Since the majority of nootropics take time to take effect after a single dose, sustained use is required to see the desired effects. On healthy people, however, it is still unclear how they will behave in the long run.

How Do Nootropics Work?

Cornelius E. Giurgea coined the term “nootropic” in 1972/1973 to refer to substances that primarily activate cognitive processes like memory and learning, particularly in conditions where these processes are impaired. They essentially disrupt the central nervous system’s (CNS) neuronal cells’ metabolism. The name is made up of the Greek words tropein, which means to lead, and nöos, which means thinking.  

Nootropics have antihypoxic effects, improve the brain’s supply of glucose and oxygen, and safeguard brain tissue from neurotoxicity rather than acting directly by releasing neurotransmitters or acting as receptor ligands. Additionally, they stimulate phospholipid metabolism in neurohormonal membranes and have a positive impact on the synthesis of protein and nucleic acids in neurons. It has been discovered that some nootropics have an anti-aggregation effect, influence the removal of oxygen free radicals, and enhance erythrocyte plasticity. This enhances the blood’s rheological characteristics and enhances blood flow to the brain. These substances are metabolically active, but the majority of nootropics take a while to start working after a single dose and usually need repeated use. For them to improve brain metabolism and produce stable changes, they must be able to cross the blood-brain barrier.

Indications

Nootropics are used to treat memory, consciousness, and learning disorders in acute or subacute conditions. They are advised for brain damage that is already present and showing symptoms like memory loss, mental retardation, and changes in the nature of consciousness. The medical term for this condition is acute psychoorganic syndrome (POS). In most cases, it can be reversed, but in rare circumstances, dementia can develop. Brain injury, infection, stroke, or intoxication (alcohol, medications with a central anticholinergic effect, or carbon monoxide) can all result in acute POS. The POS group also includes delirium tremens. Chronic cognitive function disorders like mental retardation or memory loss may also be used as indicators. In these situations, nootropics are frequently administered, but their efficacy, particularly in cases of more severe dementia, is debatable. They appear to work better in people with mild cognitive impairments or what is known as benign senescent forgetting, which is a slowing of brain activity without the onset of dementia. Nootropics are occasionally used to treat attention and memory disorders brought on by exhaustion and fatigue. They are also used by patients with encephalopathy and children with minimal brain dysfunction syndrome, and their impact on myalgic encephalomyelitis (chronic fatigue syndrome) has also been studied. Patients with Alzheimer’s disease, schizophrenia, hyperkinetic disorder, or senile dementia are given nootropics as cognitive enhancers.

Nootropic Therapy

Typically, nootropics are very well tolerated. Their effectiveness depends on the dose size, and in practice, giving a dose that is too small is a common error. After the conscious disturbance has subsided, the course of treatment should be continued for at least two to three weeks.  

Students

Students in particular are interested in nootropics because of their alleged capacity to boost intelligence and enhance memory and cognitive functions. They are referred to as “smart drugs” among them. Since the majority of nootropics come from natural sources, students can buy them as dietary supplements or over-the-counter medications. Nootropics are also becoming more widely available online, like many other substances and medications. However, the use of nootropics by healthy people raises serious concerns because there isn’t enough clinical evidence to support their effectiveness, safety, and social effects, particularly when used over an extended period of time.

Natural vs. Synthetic nootropics: Benefits and Drawbacks

Natural drugs derived from various plant organs (such as flowers, leaves, roots, etc.) have the undeniable advantage of having a wider range of potentially advantageous pharmaceutical effects. This is a result of the complex chemical makeup of herbal drugs, which can have additive or synergistic effects. Additionally, natural nootropics typically have lower toxicity, which lowers the risk of negative side effects from an overdose. However, some substances can lessen the medicinal activity of other substances.

Because higher dosages of such a herbal drug are required to produce the desired result, plant extracts are frequently used. Additionally, there is a problem with storage, potential falsification, and authenticity verification. The benefits of synthetic compounds include their pharmaceutical purity, specificity of action, and potential for increased effect through chemical structure modification. They typically work at lower doses, but there is a higher chance of overdosing as a result.

DMAE Deanol

The chemical name is 2-(dimethylamino)ethan-1-ol. In the human brain, the substance is physiologically present. Deanol is frequently promoted as a natural nutritional supplement. DMAE is found in many dietary supplements as tartaric acid salts (bitartrate salts). Fish, particularly salmon and shellfish, can also provide small amounts, especially in small amounts. Acetylcholine is the main neurotransmitter involved in learning and memory, and deanol is a choline precursor that enables the brain to produce it at its optimal level.

In vivo rat experiments, dimethylaminoethanol pyroglutamate increased the extracellular levels of choline and acetylcholine in the prefrontal cortex of the brain. It also enhanced spatial memory and lessened memory deficits brought on by scopolamine. Rats’ performance in the radial arm maze with dimethylaminoethanol cyclohexyl carboxylate fumarate was significantly improved. Humans who took supplements containing vitamins, minerals, and substances containing DMAE for three months showed improved alertness, attention, and overall mood, according to an electroencephalogram (EEG) analysis.

Additionally, DMAE enhanced sleep quality and had the power to bring on lucid dreams. Its administration has been studied in patients with minimal brain dysfunction syndrome and child hyperkinetic syndrome.   The recommended daily DMAE bitartrate dosage is 500–2000 mg. It should not be used by women who are pregnant or nursing, or by people who have schizophrenia.

Meclofenoxate

Two components make up the meclofenoxate molecule. The first component is a synthetic auxin, a 4-chlorophenoxyacetic acid that functions to exchange carbohydrates and is similar to the natural auxin, indoleacetic acid, found in plant cells. The previously mentioned 2-(dimethylamino)ethan-1-ol, also known as deanol, makes up the second portion of the molecule. When given parenterally, meclofenoxate is well absorbed.

In vivo (in rats), it markedly raised CNS choline levels. This rise in choline was accompanied by a rise in acetylcholine levels in the hippocampus. As a result, although it appears to be about twice as effective as deanol, its effects on the levels of choline and acetylcholine in the brain are comparable. Meclofenoxate (100 mg/kg, daily for 37 days) significantly reduced neuronal damage, proinflammatory mediator levels, and oxidative stress in rats and significantly improved memory impairment. Cerebrovascular dementia may be helped by the capacity to reduce memory impairments and neuronal damage. Meclofenoxate also improved long-term memory consolidation and mental alertness in an elderly population in a double-blind study. It might be a helpful therapeutic tool for reviving depressed cholinergic neurons and managing dyskinesias brought on by neuroleptics. Meclofenoxate is used to lessen the general slowdown in speech, thinking, and mental activity brought on by CNS intoxication and injury.

It also improves the status of qualitatively altered consciousness and has an antihypoxic effect. Additionally, it has been studied for the treatment of vascular dementia and Alzheimer’s disease. 500–2000 mg should be taken each day. It is thought that meclofenoxate is both safe and tolerable. Dizziness, agitation, nausea, and headache are a few potential side effects that can result from an overdose.

Nicergoline

Since 1970, the ergot alkaloid nicergoline, also known as nicergoline, has been used in clinical settings. Nicergoline was first created as a vasodilator for the treatment of cerebrovascular diseases.

Current clinical applications include the treatment of vascular or degenerative syndromes marked by affective, behavioral, and somatic disorders, as well as cognitive impairment with diminished intellect. It is specifically used to treat memory loss, diminished alertness, concentration difficulties, mood swings, fatigue, and disorders of the vestibular and cochlea Nicergoline’s effects are diverse. It provided in vitro protection against -amyloid toxicity for cultured neurons.

Nicergoline has been demonstrated to be a potent medication for preventing neuronal vulnerability brought on by experimentally induced nerve growth factor deprivation, as well as improving cholinergic and catecholaminergic neurotransmitter function in rats in vivo. It promoted metabolic activity (resulting in increased oxygen and glucose utilization), acted as an antagonist of 1-adrenoceptors, increased arterial blood circulation, inhibited platelet aggregation, and had neurotrophic and antioxidant properties in rats in vivo. In mouse models of Alzheimer’s disease, nigroline also had an improvement in cognitive function. Vasodilation and an increase in cerebral blood flow were caused by nicergoline. Patients with vascular dementia have also shown it to be effective. In patients with ischemic stroke, nicergoline demonstrated a comprehensively positive impact on various facets of cerebral, systemic, and cardiac hemodynamics. Nicergoline improved alertness and information processing at the neurophysiological level in patients with multi-infarct dementia and Alzheimer’s disease, which resulted in clinical improvement at the behavioral level in both degenerative and vascular dementia, according to an electroencephalogram/event-related potential (EEG/ERP) mapping study.

The recommended dose per day is 30–60 mg. The most common side effects are headache, nausea, dizziness, diarrhea, and fainting. Nicergoline is not advised for use during pregnancy or lactation due to the lack of experience with it in pregnant women.

Piracetam

2-(2-oxopyrrolidin-1-yl) acetamide is the chemical name for piracetam. It is a cyclic derivative of acetamide and gamma-aminobutyric acid (GABA). Piracetam is thought to affect brain neurotransmission by altering Ca2+ and K+ ion channels, which results in a general increase in neuronal excitability. Through muscarinic receptors, it improved the action of the neurotransmitter acetylcholine. In rat models, it also affected n-methyl-d-aspartate receptors in vivo, increasing cell membrane permeability.

Additionally, piracetam has been shown to increase brain oxygen consumption, and it also increased in vivo adenylate kinase activity in the rat brain in relation to adenosine triphosphate metabolism. Cytochrome b5 is involved in the mechanism of electron transport in mitochondria, where it also increases permeability, and it appears to increase its synthesis. It enhanced interhemispheric transmission, reduced the severity of hypoxia-induced nerve cell damage, and elevated glucose metabolism in the rat brain. Piracetam has undergone tests for stroke, unconsciousness, alcohol withdrawal symptoms treatment, and alcohol-induced hypoxia prevention. Additionally, it enhanced rat models with xenobiotic-affected brain function. Piracetam improves erythrocyte plasticity, which leads to increased brain perfusion in addition to its metabolic impact on brain tissue.

Clinical applications included the prevention and treatment of post-traumatic cognitive and mental dysfunction as well as the enhancement of learning and memory abilities in children with developmental dyslexia. Oxiracetam, pramiracetam, etiracetam, nefiracetam, and aniracetam are the structural analogues of piracetam. Although their efficacy varies, these substances have similar effects to piracetam.

The recommended daily dosage of piracetam for acute treatment is 4–8 g. The maintenance dose is typically between 2-4 g/day, with kidney function taken into account. The only infrequent side effects of piracetam are insomnia, irritability, an increase in libido, and altered sexual function. With regard to piracetam during pregnancy, there is insufficient clinical experience.

Although piracetam should only be used during pregnancy after carefully weighing the anticipated benefits against the potential risks, animal studies have not revealed any teratogenic or other embryotoxic effects. It must not be used while nursing.

Pyritinol

Pyritinol was created in 1961 by joining two molecules of vitamin B6 (pyridoxine) through a disulfide bridge. It is also known as pyridoxine disulfide or pyrithioxin (Figure 5). Similar to pyridoxine, it affects various organ systems differently; however, the CNS is the main organ system where pyritinol manifests observable pharmacological effects. Pyritinol penetrates the blood-brain barrier and builds up in gray matter, particularly in the cortex, cerebellum, cerebral nuclei, and hippocampus.

Numerous neurotransmitters have been shown to be affected in animal studies. Increased choline acetyltransferase activity was found in rat in vivo assays, which caused choline to accumulate in cholinergic neurons. Pyritinol helps the brain recover from deficits brought on by aging.

For instance, pyritinol metabolites improved cortical acetylcholine concentration and release as well as nucleic acid metabolism in the brain in old rats. In elderly diabetic rats, pyritinol oral administration either acutely or protractedly decreased formaldehyde-induced nociceptive behavior and tactile allodynia. In addition to acting as an antioxidant and enhancing cerebral circulation, pyritinol was also able to scavenge oxygen free radicals. When given to older mice, it also increased the concentration of the primary excitatory neurotransmitter n-methyl-d-aspartate. Pyritinol may be beneficial in treating learning and memory disorders brought on by malnutrition and deprivation, according to the results of a rat study. Improvements in response time tests but not in memory tests were observed in a study of healthy human males given pyritinol. Children with cerebral palsy have experienced a significant improvement in their learning capacity and motor development after receiving intramuscular injections of nandrolone decanoate and pyritinol. In human patients with cerebrovascular disorders, the combined effects of vinpocetine and pyritinol also reduced blood and plasma viscosity. Pyritinol can be used safely as an adjunct to any standard treatment of CNS diseases, such as developmental dysphasia and other cognitive disorders, for which there are currently few therapeutic options, due to its status as a dietary supplement in some nations. Even after repeated oral administration, no substance accumulation was seen, and even in patients with impaired renal function, toxic concentrations were not attained.

In real life, underdosing is typical. The amount taken should be 600 mg or more, but the minimum recommended daily dose is 300 mg, divided into three sub-doses. Non-specific skin reactions, headaches, oral mucosal inflammation, acute pancreatitis, diarrhea, nausea, and appetite loss are frequent side effects. Despite the fact that pyritinol crosses the placenta, tests on mice and rats revealed no teratogenic or embryotoxic effects.

Despite the fact that only trace amounts of pyritinol are excreted in human milk, careful consideration should still be given before administering any doses during lactation or pregnancy.

Vinpocetine

The lesser periwinkle, Vinca minor, contains the vincamine alkaloid, which is converted to vinpocetine semi-synthetically. Ex vivo studies have demonstrated vinpocetine’s ability to inhibit platelet aggregation, reduce blood viscosity, vasodilate cerebral arteries, and increase cerebral blood flow.

Vinpocetine also acts as a potent voltage-gated sodium channel blocker and a selective inhibitor of Ca2+/calmodulin-dependent cyclic nucleotide phosphodiesterase type I  Ex vivo, vinpocetine improved brain cell tolerance to hypoxia and increased glucose and oxygen consumption through brain tissue. Vinpocetine changed the metabolism of glucose to more energy-efficient aerobic processes in vitro, interacted with glutamate receptors, and elevated brain adenosine triphosphate (ATP) levels.

Thus, vinpocetine provides both in vitro and in vivo significant and direct neuroprotection. For many years, this vasoactive alkaloid has been promoted as a supplement to vasodilators and nootropics to enhance memory. It is also regarded as a substance that is active in the treatment of stroke and other illnesses, such as circulatory issues in the brain.

To avoid having a hypersensitive reaction to it, it is advised that users only take 2–5 mg the first time. The dosage can then be increased to 10–30 mg per day, which has the potential to occasionally result in side effects like nausea, dry mouth, vertigo, headaches, and heartburn.

Vinpocetine use is not advised during lactation or during pregnancy.

Naftidrofuryl

Naftidrofuryl is a chemical ester of 2-(diethylamino)ethanol and 2-(1-naphthalenylmethyl)-3-(2-oxolanyl)propanoic acid. In order to improve walking and provide symptomatic relief, naftidrofuryl, a vasodilator with positive rheological effects on blood, has been used to treat intermittent claudication for many years/ The in vitro effects of naftidrofuryl on deoxyglucose uptake and glucose utilization have been demonstrated.

Additionally, naftidrofuryl inhibited the hypoxia-induced decrease in ATP levels in fibroblasts and endothelial cells in vitro.  In vitro and ex vivo platelet aggregation caused by serotonin and epinephrine was inhibited. It inhibited serotonin-induced blood vessel contractions in mouse brains by having an antagonistic effect on platelets’ and vascular smooth muscle cells’ 5-HT2 receptors. Serotonin, also known as 5-hydroxytryptamine (5-HT), is an endogenous neurotransmitter that binds to 5-HT2 receptors, a subfamily of 5-HT receptors.

Serotonin plays a key role in atherosclerosis-causing vasoconstriction and platelet aggregation. The effects of naftidrofuryl on atherosclerosis were later demonstrated in a number of animal models. It also improved spatial information storage and exhibited nootropic effects in rats. Naftidrofuryl increased erythrocyte deformability and flow in a study conducted on human volunteers under double-blind conditions. The fact that the lactate/pyruvate ratio was reduced as a result of exercise in healthy human volunteers raises the possibility that naftidrofuryl improves the efficiency of aerobic metabolism in oxygen-depleted tissues.

Additionally, it has a favorable impact on how the neuron uses its energy. Alzheimer’s disease, senile dementia, and cardiovascular diseases are all treated with naftidrofuryl. Naftidrofuryl should be given orally at a dose of 300 to 600 mg/day in three divided sub-doses, swallowed whole, to treat patients with mild to moderate occlusive peripheral arterial disease. The metabolism of naftidrofuryl may be slower in elderly patients.

Therefore, for these patients, the dose might need to be reduced.

Naftidrofuryl is well tolerated, and it rarely causes side effects. Although the majority of these are digestive issues, liver damage has been reported once.

Dihydroergotoxine

The compound known as dihydroergotoxine is a mixture of the methanesulfonate salts of the dihydrogenated ergot alkaloids dihydroergocornine (DHCO), dihydroergocristine (DHEC), alpha-dihydroergocryptine (-DHC), and beta-dihydroergocryptine (-DHC). One of the earliest nootropics still in use, the drug was created by Albert Hofmann in the 1940s.

It was initially used to treat hypertension, but later it was discovered, by chance, that patients with Alzheimer’s disease who were being treated for hypertension had better mental health. In rats, dihydroergotoxine stimulated local glucose utilization in the regions of the brain associated with learning and memory and increased neuronal metabolism. Patients with multi-infarct dementia between the ages of 74 and 79 have reported experiencing a similar effect. Dihydroergotoxine decreased monoamine oxidase enzyme levels, which are typically elevated in old age and modulated synaptic neurotransmission in the brains of elderly rats. Dopamine, norepinephrine, and adrenaline are catecholamine neurotransmitters that are depleted by monoamine oxidases, which are crucial for the normal metabolism of the brain. This impairs mental function.

In a rat experiment, hydergine increased the number of cholinergic receptors and controlled the release of the neurotransmitter acetylcholine from the hippocampus. Additionally, lipofuscin’s release was slowed by dihydroergotoxine, which has been linked to the deterioration of neurons in old rats. Both the peripheral and cerebral vasodilators, hydergine. It increased cerebral blood flow and oxygen consumption in monkeys.

Dihydroergotoxine shields the brain from hypoxia as well. Volunteers inhaled a mixture of gases that simulated high altitude conditions in a double-blind, placebo-controlled, quantitative EEG and psychometric study. This caused hypoxia, which decreased alertness, intellectual function, and performance depending on reaction time.

However, following the oral administration of hydergine, subjects who underwent the same conditions again experienced noticeably better outcomes. It is primarily used in elderly patients with Alzheimer’s disease, vascular dementia, and post-traumatic dementia.

It is non-toxic and generally safe, but it may cause nausea, indigestion, orthostatic hypotension, and blurred vision as side effects. It should not be used if you have hypotension, psychosis, or a slow heartbeat.

Low doses are frequently used in real life. Up to 6 mg per day is suggested. The effect of ergot alkaloids is enhanced when combined with piracetam and xanthine derivatives, which have bronchodilator and vasodilatory effects, respectively.
 

(Lecithin) Phosphatidylcholine

Phosphatidylcholine is a member of the class of substances known as phospholipids, which make up the majority of the lipids in cell membranes. Commercial lecithin is an oil-based mixture of these phospholipids. Phosphatidylcholine, phosphatidylethanolamine, phosphatidylserine, phosphatidylinositol, and phosphatidylglycerols are the other ingredients that are most common in supplements that contain lecithin. Palmitic, oleic, and linoleic acids are examples of fatty acids found in lecithin that are ester-linked to phosphatides. Soybean and sunflower oils are the main sources of lecithin used in commercial products today. Additionally, lecithin can be found in nut kernels, whole grain products, liver, and egg yolk.

As a precursor for the synthesis of acetylcholine, choline is slowly released from lecithin in accordance with the proposed mechanism of action. Lecithin’s mechanism of action seems to be obvious, but clinical trial results on its efficacy were less than convincing.

According to in vivo research findings, giving phosphatidylcholine to mice with a dementia model increased acetylcholine levels in the brain and enhanced memory. Lecithin does not appear to be beneficial in the treatment of Alzheimer’s and Parkinson’s disease patients, according to the findings of randomized in vivo studies. The data imply that inconsistent results may be caused by an inability to control the subject’s learning levels.

Supplemental phosphatidylcholine may not always improve memory, which raises the possibility that the dosage and duration necessary to produce a therapeutic effect may depend on factors unique to each individual subject. In comparison to healthy subjects with normal endogenous choline levels, students who have low levels of endogenous choline may experience a greater increase from phosphatidylcholine supplements, leading to a measurable improvement in explicit memory.

The fact that a person needs a higher concentration of lecithin in their blood to have a positive effect as they age is likely related to many signs of aging. Lecithin should be taken for prevention in doses of 1200 mg three times per day. The dosage for patients should be at least 10-15 g/day.

Panax Ginseng, or Ginseng

Ginseng is processed in one of two ways, depending on the amount of active ingredients and the strength of the therapeutic effects desired. It can be altered by peeling and drying the root, in which case it is known as white ginseng, or by steaming the root without peeling, in which case it is known as the “hotter” red ginseng.

Nitric oxide (NO) production has been demonstrated to be stimulated by ginsenosides in a number of systems. Human aortic endothelial cells cultured in vitro with purified ginsenoside Rb1 were induced to produce NO. The vasorelaxant and mildly hypotensive effects of ginseng are caused by its impact on the NO pathway.

In vivo, ginseng boosted the activity of the antioxidant enzymes glutathione peroxidase and superoxide dismutase in rats. In order to avoid increased oxidant accumulation and age-related oxidative protein and nucleic acid damage, supplements are recommended. In a rat model, ginsenoside also decreased simulated Alzheimer’s disease. As a result, it might someday be applied as a therapeutic agent for people who suffer from memory loss. By significantly increasing the expression of proteins linked to synaptic plasticity in the hippocampus, such as synaptophysin and n-methyl-d-aspartate receptor subunit 1, ginsenoside Rg1 supplementation improved the performance of old mice in the behavioral test.

Rats’ memories were enhanced by oral administration of a mixture of Ginkgo biloba and Panax ginseng extracts. Data on the effects of study drugs on rats suggested that a serotonergic transporter was involved as an important neurochemical correlate of rat behavior and memory effects. Ginseng has what is known as an adaptogenic effect on the human body. It reduced fatigue, improved the organism’s physical and mental toughness, and assisted the body in molding itself to any present requirements.

It is advised to take a standardized ginseng extract for a prolonged period of time at a dose of 200 mg per day. Ginsenoside concentrations are standardized and typically range from 1.5 to 7%. As an alternative, taking 0.5 to 2 g of dry root of ginseng every day is advised. Ginseng should not be taken by people who have hypertension or acute asthma. In excess, it can stimulate the body excessively, resulting in restlessness, insomnia, anxiety, high blood pressure, difficulty concentrating, headaches, and nosebleeds.

Ginkgo Biloba

From early spring to late summer, the leaves and ripe fruit are harvested. To make alcohol extracts (tinctures), leaves are either dried and ground. Ginkgo kernels that have been hulled and roasted are also eaten. Free radical scavenging for antioxidant activity, antagonistic effects on platelet-activating factor, vasodilation, and a general decrease in blood viscosity are some of the mechanisms of action of Ginkgo biloba compounds.

Ginkgo biloba extract had specific neuroprotective effects that were demonstrated in an ex vivo rat study, and these effects may be helpful in treating chronic cerebral hypoperfusion. The pharmacological action of the extract involved cholinergic system and inflammatory mediator modulation. Ginkgo biloba extract contains triterpene lactones (ginkgolides A, B, C, and bilobalide) that have anti-oxidant, anti-inflammatory, and neuroprotective properties.

Additionally, the extract had an antagonistic effect on glycine and GABA type A receptors in a mouse experiment. Working memory and information processing speed significantly improved in a double-blind, placebo-controlled clinical trial where participants underwent validated neuropsychological tests before and after treatment with Ginkgo biloba extract.

On the other hand, a critical analysis of the data from several randomized clinical trials failed to produce compelling evidence that Ginkgo biloba extracts, whether taken in a single dose or over an extended period of time, had a positive impact on any aspect of cognitive performance in healthy human subjects under the age of sixty. Nevertheless, Ginkgo biloba extracts are frequently prescribed to treat neurological disorders and cerebral dysfunction. Standardized Ginkgo biloba extracts (24% flavone glycosides and 6% terpene lactones) should be taken in doses of 120–300 mg daily.

Regular dosages have not been associated with any negative side effects, but excessive consumption can occasionally cause mild stomach discomfort and headaches. People taking certain anticoagulants shouldn’t take the medication prior to surgery because it thins the blood.

Centella Asiatica, also known as Asian Pennywort

Traditional medicine uses of centella are numerous and vary by region. Fresh leaves are eaten as a salad, as a component of curry spice blends, or cooked as a vegetable in the countries of origin. a C. extract in ethanol. asiatica modulated the antioxidant defense system in cells in vitro, including superoxide dismutase, catalase, glutathione peroxidase, glutathione reductase, and glutathione and glutathione disulfide levels, to protect against amyloid-induced aggregated neurotoxicity.

The traditional remedy asiatica has potent antioxidant properties that lessen the buildup of amyloid in the brain. The primary component of the senile plaques and neurofibrillary tangles found in the brains of Alzheimer’s patients is amyloid-. This demonstrates C’s possible therapeutic and preventive benefits. Pure asiaticoside and methanol or ethyl acetate extracts of Centella asiatica were found to have anxiolytic activity in in vivo tests on rats in a maze that monitored social interactions, locomotor activity, and cage tests. Additionally, asiaticoside had no effect on locomotor activity, indicating that it has no sedative properties. The protective effect of Centella asiatica against anxiety brought on by lack of sleep, oxidative damage, and neuroinflammation has been demonstrated in another in vivo study in mice. This study also suggested that a NO modulating mechanism may be involved in this effect. An aqueous extract of C. demonstrated the nootropic effect in a study on young adult and juvenile mice. asiatica. Hippocampal CA3 neurons’ dendritic arborization and acetylcholinesterase activity were both elevated as a result of the treatment. therefore, C-treatment. asiatica can influence neuronal morphology and support brain function during the postnatal developmental stage.

The recommended daily dosage of vitamin C. Approximately 600 mg of dried leaves, or 60 to 120 mg of standardized vitamin C extract, make up asiatica. triterpenoid glycosides) (contains at least 85% of these compounds). Clinical studies indicate that oral administration of Centella extracts is generally well tolerated, and there are no known interactions with other medications.

Despite the fact that there have been no teratogenic effects reported, the medication should not be used while pregnant or nursing. It is also not advised for use by children.

Withania Somnifera, or Ashwagandha

The leaves and roots are harvested and primarily used in dried form. The leaves are used to make an infusion, and the root is used to make a decoction. Fruit can occasionally be taken as an emetic. Ashwagandha was found to increase the amount of hemoglobin, platelets, red blood cells, and white blood cells in a mouse study. Greater maximum aerobic capacity is ensured by an increase in red blood cells, which also increase the blood’s capacity to transport oxygen to the peripheral system.

Another study used rats as a model for tardive dyskinesia, a condition marked by involuntary neurological triggering that causes repetitive, spontaneous body movements like grimacing, sticking out the tongue, and lip movements that were simulated by reserpine injection. The pathophysiology of this illness involves lipid peroxidation products and oxidative stress.

Withania somnifera root extract was given to the rats over an extended period of time, and it significantly decreased lipid peroxidation, restored low glutathione levels, and undid the decline in brain superoxide dismutase and catalase levels brought on by reserpine treatment. As a result, Withania somnifera root extract may be an effective medication for treating tardive dyskinesia brought on by drugs.

The nootropic effect of ashwagandha and its potential as a treatment for Alzheimer’s disease have been confirmed by numerous studies in animal models. Another study found that the bioactive substance withaferin, a steroidal lactone belonging to the withanolides family, had potent anticancer properties both in vitro and in vivo. The recommended dosage ranges from 6 to 10 g of ground ashwagandha roots per day, which is equal to 750 mg to 1250 mg of extract. When a woman is pregnant or has hyperthyroidism, ashwagandha is not advised.

When taken at the recommended dosages, the medication is comparatively safe. Because gastrointestinal issues and vomiting can result from overdoses, treatment should begin with low doses and be gradually increased. Due to the herbal extract’s potential to act as a sedative in high doses, ashwagandha is best consumed in the evening.

Bacopa Monnieri

It is occasionally used as a leafy vegetable in salads or soups in nations where it grows naturally. Bacopa monnieri methanol extract significantly reduced the harm caused by high NO concentrations when applied to rat astrocytes in vitro. The study findings supported the antioxidant activity of Brahmi plant extract, which has been proposed to produce NO by an enzyme-independent mechanism when stimulated by superoxide radicals.

An alcoholic extract of Bacopa monnieri was administered to albino rats, which resulted in increased protein kinase activity and an increase in protein in the hippocampus. The extract has enhanced memory retention and cognitive function, which has improved learning overall.

Bacosides A and B, a combination of two saponins, have been found to be the chemical compounds in this facilitating effect. In comparison to control mice, the expression of choline acetyltransferase in the hippocampus was examined in olfactory bulbectomy mice. Olfactory bulbectomy decreased cholinergic activity, which in turn decreased the expression of choline acetyltransferase in the hippocampus.

Bacopa monnieri alcohol extract was then administered, which reversed this effect and gradually improved the induced cognitive dysfunction. Bacopa monnieri alcohol extract enhanced escape latency in the Morris water maze test in a rat model of Alzheimer’s disease.

Additionally, the density of cholinergic neurons and the loss of neurons were both lessened. Research suggests that the herb Bacopa monnieri is a cognitive enhancer and neuroprotectant and may function as a potential adjunctive drug for treating Alzheimer’s disease because it inhibits the degeneration of cholinergic neurons.

Adults should take 5–12 mL of the liquid extract of Bacopa monnieri per day, while children aged 6–12 should take 2.5–6 mL. It is suggested that adults take 200–400 mg in divided doses of bacopa monnieri extracts standardized at 20% content of bacosides A and B and children take 100–200 mg daily in divided doses. There have not been any severe side effects reported. After consumption, mild sedation or digestive issues may sporadically occur.

Paullinia Cupana, the Guarana

At full maturity, the seeds, also known as “guarana nuts,” are harvested. They are first roasted, then mechanically crushed, sieved, and combined with water to create a bitter paste with a lot of caffeine. Guarana paste and hot water are simmered to create a coffee-like beverage. Additionally, guarana paste is added to syrups, and different alcoholic and non-alcoholic drinks are made from it. These drinks are primarily popular in Brazil. Guarana paste may occasionally be dried, powdered, and used to make tablets.

Guarana was found to have anxiolytic and panicolytic effects in an in vivo study where rats were repeatedly given the aqueous fraction of Paullinia cupana seeds before being put in a T-maze, a model of generalized anxiety and panic disorders.

The Morris water maze test was used to examine the effects of long-term administration of Paullinia cupana seed extract by gavage to rats at various doses on their cognitive behavior.

Rats with scopolamine-induced amnesia and controls showed the same results. Guarana suspension-fed mice significantly increased their physical stamina in response to stressful situations like forced swimming. A passive avoidance test in rats and mice showed that guarana partially reversed the amnesic effect of scopolamine after both single and chronic administration, indicating a beneficial effect on memory development.

According to studies, ingesting processed Paullinia cupana seeds had a sizable nootropic effect. A useful adjunct therapeutic option for treating or preventing memory deficits like those seen in Alzheimer’s or Parkinson’s disease may be provided by herbal medications that exhibit this property.

A tablet containing 75 mg of guarana extract, or about 12% caffeine, is the usual dosage. Guarana should not be consumed by anyone who has heart disease, is pregnant or nursing, has diabetes, insomnia, mental health issues, stomach ulcers, or who is taking theophylline.

Eleuthero

The root is used as a tincture, as well as being powdered and made into tablets. It is also occasionally used to inject the above-ground components. Eleuthero has been shown to have antioxidant and antiradical properties in vitro, including the ability to inhibit lipid peroxidation.

An eleuthero aqueous extract reduced acute stress in mice during an in vivo study. The effects of an aqueous extract from eleuthero leaves on memory function were investigated in a study using healthy mice.

These in-vivo studies demonstrated that oral administration of the extract enhanced memory functions, and ex vivo studies supported the idea that the extract’s active ingredients, such as eleutheroside M and ciwujianoside B and C3, could pass through the BBB and exert their effects on the brain. This trio of substances, along with the leaf extract, exhibited dendritic elongation activity against primary cultured cortical neurons, which may be connected to better memory.

Additionally, studies on healthy volunteers found that the eleuthero active ingredients have an impact on lipid metabolism, physical fitness, and cell defense. Chronic lead poisoning in mine workers has been treated using the extract’s detoxifying properties. Additionally, Siberian ginseng has been applied to cosmetics. Eleuthero is to be taken orally once or twice daily in doses of 2-3 g of dried root or an equivalent preparation.

According to the Russian Pharmacopeia, a standardized liquid extract of the roots and rhizomes of Eleutherococcus senticosus is currently offered as an over-the-counter medication in a ratio of 1:1 with 40% ethanol (10 mg of the extract is equivalent to 120 mg of the crude herb). In the Russian medical system, an adult should take 20–40 drops of this extract orally each day.

However, more study is required to determine the best dosing schedule to enhance the cognitive function and physical performance of healthy adults. Rarely do side effects occur. Eleuthero raises blood pressure, so it is not advised to use it if you have hypertension.

Rhodiola Rosea

Older plants’ rhizomes and roots are collected, dried, and then used to prepare extracts. An in vitro investigation found that the phenylpropanoid glycoside salidroside, which was isolated from R. rosea L., demonstrated a protective effect in cultured PC12 neuronal cells against hypoglycemia and serum-restricted cytotoxicity, most likely by altering the expression of genes linked to apoptosis, restoring the potential of the mitochondrial membrane, and reducing the generation of intracellular oxygen radicals. The effects of a single oral dose of R’s aqueous-alcoholic extract—which was made by extracting plant material with 2% ethanol diluted with tap water—were examined in an in vivo study. mice’s CNS activity was affected by rosea containing 1% salidroside and 3% rosavin. Predictive behavioral tests in the animal model were used to assess the extract’s adaptogenic, antidepressant, anxiolytic, nociceptive, and locomotor activity at different doses.

According to the finding, this extract significantly induced adaptogenic, antidepressant, anxiolytic, and stimulating effects; however, the effects were not dose-dependent. A different trial looked at R’s impact. pink L. In moderately anxious students, the effects of the extract on mood, anxiety, stress, and cognition were assessed. After receiving treatment for two weeks, the experimental group demonstrated a significantly lower level of anxiety, stress, anger, confusion, and depression as well as an improvement in general mood compared to the control group.

However, there was no discernible difference between the groups in terms of cognitive performance. For long-term use, 100–170 mg of rhodiola extract per day was recommended, with a rosavin content of 3.6–6.14 mg per weight of the extract. This would indicate consuming 360–600 mg of standardized Rhodiola rosea extract with 1% rosavin per day.

So far, no harmful side effects have been found. It is not advised for patients with manic-depressive psychosis because it affects human nature.

Children, women who are expecting or nursing, and people with high blood pressure should also avoid taking rhodiola.

Schisandra Chinensis

Fruits and seeds are frequently used components. Crushed seeds can be used to make a tincture, and dried berries, shoots, and leaves can be used to make a tea. The fruits are consumed dried or marinated in sugar or honey to make jam, syrup, juice, or compote. They may also be frozen for storage. In addition to syrups and juices, a strong sweet wine can be made from the juice of the berries.

Schisandra fruits are known to the people of the Far East primarily as a tonic and stimulant against fatigue and exhaustion. An in vitro study was performed to determine the neuroprotective effects of dibenzocyclooctadiene lignan, schisantherin A, from the fruits of Schisandra chinensis against selective dopaminergic neurotoxin 6-hydroxydopamine-induced neural damage in human neuroblastoma cells. Pretreatment with schisantherin A provided neuroprotection against induced cytotoxicity, regulated the intracellular accumulation of reactive oxygen species and inhibited NO overproduction by reducing the overexpression of inducible nitric oxide synthase in cells.

In other in vitro and in vivo experiments, SH-SY5Y (human neuroblastoma) cells were incubated with 1-methyl-4-phenylpyridinium ion, and mice treated with 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine were used to determine neuroprotection of schisantherin A. Pretreatment with schisantherin A significantly inhibited the induced cytotoxicity in SH-SY5Y cells.

In addition, schisantherin A provided significant protection against induced dopaminergic neuronal loss in a mouse model of Parkinson’s disease. These findings demonstrate that schisantherin A may have potential therapeutic value for oxidative stress-related neurodegenerative disorders, such as Parkinson’s disease. In vivo cognitive tests such as the Morris water maze and the passive step-down avoidance tests were performed with rats given oral doses of aqueous or 95% ethanolic extract of Schisandra chinensis (petroleum ether fraction) and showed that the extract could partially reverse the effects of decreasing activity of superoxide dismutase, catalase and the overall antioxidant effect induced by d-galactose, and to maintain normal levels of glutathione, malondialdehyde and nitric oxide in serum, prefrontal cortex, striatum, and hippocampus. The extract improved the overall induced cognitive deficit.

The optimal dose of dried schisandra fruit for human administration is 2–6 g per day. For an average human body weight of 60 kg, the dose is 0.03–0.1 g of fruit per kg of body weight. No serious side effects have been reported. Side effects have only occurred after regular ingestion of excessive amounts of fruits and included restlessness and insomnia.

Maca (Lepidium Meyenii)

Maca root is consumed either fresh or dried and has a distinctive taste and aroma. In South America, a sweet porridge or pudding called mazamorra de maca is made from dried roots, while the fresh root is cooked like potatoes. It can also be ground into flour, with a composition similar to cereal grains. A slightly alcoholic beverage called maca chica is made from the maca plant. Many growers mix and grind the leaves with the roots.

Polysaccharide fractions from maca leaves showed different in vitro scavenging capacities on 2,2-diphenyl-1-picrylhydrazyl, hydroxyl, and superoxide anion radicals. Researchers have recently been interested in the neuroprotective effects of Lepidium meyenii. Experiments in vivo and ex vivo tests have shown the effect of Lepidium meyenii in reducing latency in untrained and trained mice. In the swimming strength test, maca shortened the immobility time. It also increased the uterine weight of mice after ovariectomy. Lepidium meyenii appeared to positively affect latent learning in ovariectomized mice and exhibited antidepressant activity. Maca improved cognitive function, motor coordination, and endurance in middle-aged mice, increased mitochondrial respiratory function, and upregulated proteins associated with autophagy in the cortex.

These findings suggested that maca might be an effective functional food to slow age-related cognitive decline.

The optimal dose has not been determined; however, the amount of maca root powder used in many studies was in the range of 1.5–3 g per day for the average human adult.

So far, no serious side effects or contraindications to the extracts have been reported. Maca seems to be safe, effective, and non-toxic.
 

Conclusion

Nootropics are a heterogeneous group of drugs that affect the metabolism of neuronal cells in the central nervous system. They mainly improve cognitive function, especially in cases where there is damage or degeneration.

Most of these substances do not have an immediate effect after a single administration and must be used for some length of time before there is a measurable improvement. They are used in acute, subacute, and chronic conditions of memory, consciousness, and learning disorders and as a supportive treatment in patients with Alzheimer’s disease, schizophrenia, hyperkinetic disorder, or senile dementia.

Nootropics are usually very well tolerated. Side effects are rare and typically mild, but some complications can occur.  For example, people with cardiovascular disease should not use guarana. This is probably due to the relatively high caffeine content. The available literature suggests that the cardiovascular effects experienced by those consuming up to 600 mg of caffeine per day are, in most cases, mild, transient, and reversible, with no permanent adverse effect. A typical dose of guarana is 75 mg of extract (approximately 12% caffeine) taken as a tablet. Each such tablet, therefore, contains an average of 9 mg of caffeine. Therefore, in order to get close to the limit of 600 mg of caffeine, a person would have to consume around 66 of these tablets per day. A nootropic that could help in this case is naftidrofuryl, which functions as a vasodilator with rheological effects on the blood and is directly used in treating cardiovascular disorders.

Some nootropics can also affect psychiatric problems; for example, rhodiola is not recommended for patients with manic-depressive psychosis, and dihydroergotoxine is also contraindicated in psychosis.

An expert should be consulted before the use of any of these nootropics. Ginseng and eleuthero are contraindicated in patients with hypertension. Ginkgo causes blood thinning, so people taking certain anticoagulants should not take it, for example, before surgery. Additionally, ashwagandha is best taken in the evening because it can act as a sedative in large doses. It is also indicated by its Latin name Withania somnifera, where the Latin species name somnifera means “sleep-inducing.”

Therefore, nootropics users should consider their state of health and mood before deciding to try a certain compound; however, if the recommended dosage is followed, no serious complications should occur.

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Crave Wellness? The Basic Neurochemical Profile of Certain Supplements, Medications, and Drugs, Part 1

neurochemistry close-up

Crave Wellness?

Here are some of the most common symptoms associated with common chemical imbalances. Following that, are how certain supplements, medications, and drugs affect these various chemicals. If something is left blank, that means I was unable to find information one way or another. If something is marked “n/a,” that means there is little to no effect done in that regard. If you crave wellness, read on!

Low Serotonin
• Depression and other mood problems
• Anxiety
• Sleep problems
• Digestive problems
• Suicidal behavior
• Obsessive-compulsive disorder
• Post-traumatic stress disorder
• Panic disorders
• Schizophrenia
• Phobias

Low Dopamine
• You lack motivation
• You’re tired
• You can’t concentrate
• You’re moody or anxious
• You don’t feel pleasure from previously enjoyable experiences
• You’re depressed; you feel hopeless
• You have a low sex drive

Low Norepinephrine
• Anxiety
• Depression
• Attention deficit hyperactivity disorder (ADHD)
• Headaches
• Memory problems
• Sleeping problems
• Low blood pressure (hypotension)
• Low blood sugar (hypoglycemia)

High Norepinephrine
• High blood pressure (hypertension)
• Rapid or irregular heartbeat
• Excessive sweating
• Cold or pale skin
• Severe headaches
• Nervous feeling, jitters
• Pheochromocytoma, which is an adrenal gland tumor Low Gaba
• Anxiety
• Depression
• Insomnia

Low Cortisol
• Fatigue and morning sluggishness
• Depression
• Anxiety
• Weakened immune system and increased susceptibility to infection and sickness
• Loss of resilience in stressful situations
• Brain fog or mid-day lack of focus
• Cravings for salty or sweet foods

High Cortisol
• rapid weight gain mainly in the face, chest and abdomen contrasted with slender arms and legs
• a flushed and round face
• high blood pressure
• osteoporosis
• skin changes (bruises and purple stretch marks)
• muscle weakness
• mood swings, which show as anxiety, depression or irritability.

Ashwagandha
Serotonin: Up
Dopamine: Down
GABA: Up
Norepinephrine: Down
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone: Up

Lion’s Mane
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin: Up
Histamine: Up
Cortisol: Up
Testosterone: Down

Curcumin
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin:
Histamine: Down
Cortisol: Up
Testosterone: Up

Valerian Root
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine:
Oxytocin:
Histamine:
Cortisol: Down
Testosterone:

Skullcap
Serotonin:
Dopamine: Up
GABA: Up
Norepinephrine:
Acetylcholine:
Oxytocin:
Histamine: Down
Cortisol:
Testosterone: ‘

Magnolia
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Down
Acetylcholine: Up
Oxytocin:
Histamine: Down
Cortisol: Down
Testosterone: Down

Ginkgo Biloba
Serotonin: Up
Dopamine: Up
GABA: Down
Norepinephrine: Up
Acetylcholine: Up
Oxytocin:
Histamine: Down
Cortisol: Down
Testosterone: Up

Melatonin
Serotonin: Up
Dopamine: Down
GABA: Up
Norepinephrine: Down
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone: Up

Chamomile
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine:
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone:

L-theanine
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Down
Acetylcholine:
Oxytocin:
Histamine: Down
Cortisol: Down
Testosterone: Up

L-glycine
Serotonin: Up
Dopamine: N/A
GABA:
Norepinephrine:
Acetylcholine: Up
Oxytocin:
Histamine: Down
Cortisol: Down
Testosterone:

Taurine
Serotonin:
Dopamine:
GABA: Up
Norepinephrine: Down
Acetylcholine:
Oxytocin: Up
Histamine:
Cortisol: Down
Testosterone: NAC
Serotonin: Up
Dopamine: Down
GABA: Up
Norepinephrine: Down
Acetylcholine:
Oxytocin:
Histamine: Up
Cortisol: Down
Testosterone: Down

Sceletium Tortuosa
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine:
Acetylcholine:
Oxytocin:
Histamine:
Cortisol: Down
Testosterone: Down

Passionflower
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine:
Oxytocin:
Histamine: Down
Cortisol: Down
Testosterone: Up

Hops
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin:
Histamine: Down
Cortisol:
Testosterone: Up

Lemon Balm
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone: Up

Lavendar
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine:
Acetylcholine:
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone: Up

Kava
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Down
Oxytocin:
Histamine:
Cortisol: Down
Testosterone:

Fenugreek
Serotonin: Up
Dopamine: Down
GABA:
Norepinephrine:
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone: Up

Sulbutiamine
Serotonin: Up
Dopamine: Down
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin:
Histamine: Up
Cortisol:
Testosterone:

Lithium
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Down
Acetylcholine: Down
Oxytocin: Up
Histamine: Down
Cortisol: Up
Testosterone: Down

Gabapentin
Serotonin: Up
Dopamine: Down
GABA: Up
Norepinephrine: Down
Acetylcholine: N/A
Oxytocin:
Histamine:
Cortisol: Down
Testosterone: N/A

Ritalin
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin: N/A
Histamine: Up
Cortisol: Up
Testosterone: Down

Adderall
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin: Up
Histamine: Up
Cortisol: Up
Testosterone: Down

Wellbutrin
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine:
Oxytocin:
Histamine: Up
Cortisol: Up
Testosterone: Up

Hydroxyzine
Serotonin: Down
Dopamine: Down
GABA: N/A
Norepinephrine: Down
Acetylcholine: Down
Oxytocin: Down
Histamine: Down
Cortisol:
Testosterone:

Tiagabine
Serotonin:
Dopamine: Down
GABA: Up
Norepinephrine: Down
Acetylcholine:
Oxytocin:
Histamine:
Cortisol: Down
Testosterone:

Clonazepam
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Down
Acetylcholine: Down
Oxytocin:
Histamine:
Cortisol: Down
Testosterone:

Galantamine
Serotonin:
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin:
Histamine:
Cortisol: Up
Testosterone:

Tylenol
Serotonin: Up
Dopamine:
GABA:
Norepinephrine: Up
Acetylcholine:
Oxytocin: Down
Histamine: Up
Cortisol: Down
Testosterone: Down

NSAIDs
Serotonin:
Dopamine:
GABA:
Norepinephrine:
Acetylcholine:
Oxytocin:
Histamine:
Cortisol: Down
Testosterone: Down

THC
Serotonin: Up
Dopamine: Up
GABA: Down
Norepinephrine: Down
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Up
Testosterone:

CBD
Serotonin: Up
Dopamine: Up
GABA: Up
Norepinephrine: Up
Acetylcholine: Up
Oxytocin: Up
Histamine: Down
Cortisol: Down
Testosterone:

If there are supplements, drugs, or medications that you would like me to include in part 2, just let me know.

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Learn to Rise – Lemon Balm

lemon balm leaves

Learn to Rise

The leaves of lemon balm, Melissa officinalis L (Lamiaceae), are used in Iranian folk medicine for their digestive, carminative, antispasmodic, sedative, analgesic, tonic, and diuretic properties, as well as for functional gastrointestinal disorders. Studies reviewed the traditional usage of this herb, including antimicrobial activity (antiparasitic, antibacterial, antiviral, etc), antispasmodic, and insomnia properties. Then, its antioxidant properties were overviewed. Various studies have shown that Melissa officinalis L possesses high amounts of antioxidant activity through its chemical compounds, including high amounts of flavonoids, rosmaric acid, gallic acid, phenolic contents. Many studies confirmed the antioxidative effects of Melissa officinalis; thus, its effect in preventing and treating oxidative stress-related diseases might be reliable.

A systematic review and a meta-analytic approach were considered to investigate the effects of lemon balm as a medicinal herb on anxiety and depression in clinical trials and its side effects. All randomized clinical trials published up to October 30, 2020 that examined lemon balm in patients with symptoms of depression or anxiety, with acute or chronic manifestations, were searched in 12 online databases. Based on meta-analysis results, lemon balm significantly improved mean anxiety and depression scores compared with the placebo, without serious side effects. Current evidence suggests that lemon balm may be effective in improving anxiety and depressive symptoms, particularly in the acute setting.

         Lemon balm has antidepressant, antispasmodic, anti-histaminic and antiviral properties. It is used in cases of anxiety, neurosis and nervous excitability, palpitation and headache, and also in hyperthyroidism.

            Lemon balm has a long-standing reputation as a calming and uplifting herb. The hydro-alcoholic extract exhibited sedative effects on the central nervous system in animal studies. A study showed that a 600 mg dose of standardized M. officinalis extract improved mood, calmness and alertness, and a 300 mg dose increased the subjects’ mathematical processing speed. Another study indicated that a 600 mg dose of a standardized product containing Melissa officinalis and Valeriana officinalis reduced anxiety in human subjects.

Historically, lemon balm was believed to sharpen memory. A study published in 2003 showed that 1600 mg of dried leaf improved memory and calmness.

Lemon balm is one of several plants which may be useful in the prevention and treatment of Alzheimer’s disease due to its ability to inhibit acetylcholinesterase and its antioxidant activity…

Lemon balm is approved by the German Commission E for nervous sleep disorders and ‘functional gastrointestinal complaints’. ESCOP (European Scientific Cooperative on Phytotherapy) recommends the external use of lemon balm for cold sores and the internal use for tenseness, restlessness, irritability, digestive disorders and minor spasms. Lemon balm is also used in homeopathic medicine for menstrual irregularities. Medicinal lemon balm preparations include teas/infusions, tinctures, syrups, baths/foot baths, capsules, pills, powders, poultices, salves, steams, fomentations, oil, liquid and dried extracts.

The Botanical Safety Handbook gives lemon balm a ‘class 1’ rating, assigned to ‘herbs which can be safely consumed when used appropriately,’ and Dr James Duke (2003) categorizes lemon balm as ‘safer than coffee,’ (+++) which is his highest safety rating.

The Herb Society of America guide to Lemon balm (2007) records the following culinary (and household) uses for lemon balm:

Lemon balm is a surprisingly versatile culinary herb which can be used to flavor many different types of dishes, from beverages, to appetizers, main courses and desserts. It can be added to salads, sandwiches, soups, stews, jams, sauces, marinades, dressings… cakes, ice cream, cookies, and pies

Lemon balm complements many fruits, including honeydew, cantaloupe, pineapple, apples, and pears.

For culinary purposes, fresh leaves are most flavorful. Chopped, fresh leaves can be added to baked goods but whole leaves can be used in many other types of dishes.

One of the most popular ways to use lemon balm is in tea. Leaves can be combined with Earl Grey, green or black tea and a handful can be added to a pitcher of iced tea. Fresh leaves are best for tea, but dried leaves can also be used…

Lemon balm flowers also have culinary use. They can be candied or used to garnish fruit salad, beverages or rice.

In the commercial food industry, lemon balm oil and extract are used to flavor alcoholic and nonalcoholic beverages, candy, baked goods, gelatin, pudding and frozen dairy desserts. Lemon balm is an ingredient in liqueurs like Benedictine and Chartreuse.

Lemon balm has been used historically as an insect repellent. It has also been shown to stop the growth of the food spoilage yeasts, Torulasopra delbrueckii, Zygosaccharomyces bailii, Pichia membranifaciens, Dekkera anomala and Yarrowia lipolytica.

Which One?

Some of the highest quality options for Lemon Balm are sold by Nootropics Depot:

Capsules

Powder

For teabags, try Handpick.

For loose leaves, try U.S. Wellness Naturals.

For a tincture, try Nature’s Craft.

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Valerian Root: Healing Bliss

Valerian root flowers

Healing Bliss

A systematic review of randomized, placebo-controlled trials for valerian root for improving sleep quality examined sixteen studies, which included a total of 1093 patients, and they, overall, showed a statistically significant benefit without producing side-effects.

Some studies find that it improves sleep the first night you take it, while other studies find that it begins to benefit sleep after taking it daily for two or more weeks.

Valeriana officinalis: “Healing Bliss”

Valerian has been used to ease insomnia, anxiety, and nervous restlessness since the second century A.D. It became popular in Europe in the 17th century. It has also been suggested to treat stomach cramps. Some research — though not all — suggests that valerian may help people with insomnia. Germany’s Commission E approved valerian as an effective mild sedative and the United States Food and Drug Administration listed valerian as “Generally Recognized As Safe” (GRAS).

Scientists aren’t sure how valerian works, but they believe it increases the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and has a calming effect on anxiety. Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain. Researchers think valerian may have a similar, but weaker effect. Some research shows that it affects the reuptake of GABA, similar to how an SSRI works for serotonin. Some evidence shows that it also increases serotonin. Since serotonin converts to melatonin, this could also be part of how it helps with insomnia and, potentially, mood.

Insomnia

Valerian is a popular alternative to prescription medications for sleep problems because it is considered to be both safe and gentle. Some studies show that it helps people fall asleep faster and feel that they have a better quality of sleep.

Other studies show that valerian reduces the time it takes to fall asleep and improves the quality of sleep. Unlike many prescription sleeping pills, valerian may have fewer side effects, such as morning drowsiness.

But not every study has found that valerian had a positive effect. One review of several studies found that valerian probably doesn’t work to treat insomnia. So the evidence remains contradictory.

Valerian is often combined with other sedating herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officianalis), to treat insomnia. In one study of postmenopausal women, a combination of valerian and lemon balm helped reduce symptoms of insomnia.

Plant Description

Valerian is a perennial plant that is native to Europe and grows up to 2 feet tall. It is grown to decorate gardens, but also grows wild in damp grasslands. Straight, hollow stems are topped by umbrella-like heads. Its dark green leaves are pointed at the tip and hairy underneath. Small, sweet-smelling white, light purple, or pink flowers bloom in June. The root is light grayish brown and has little odor when fresh.

What’s It Made Of?

The root of the plant is used as medicine and is pressed into fresh juice or freeze-dried to form powder.

Available Forms

Valerian fluid extracts and tinctures are sold in alcohol or alcohol-free (glycerite) bases. Powdered valerian is available in capsule and tablet form, and as a tea.

Valerian root has a sharp odor. It is often combined with other calming herbs, including passionflower (Passiflora incarnata), hops (Humulus lupulus), lemon balm (Melissa officinalis), skullcap (Scutellaria lateriflora), and kava (Piper methysticum) to mask the scent. However, kava has been associated with liver damage, so avoid it.

How to Take It

Valerian is often standardized to contain 0.3% to 0.8% valerenic or valeric acid, although researchers aren’t sure that these are the active ingredients.

Pediatric

Preliminary studies suggest that valerian may help improve concentration and impulsiveness among primary school children. DO NOT give valerian to a child without first talking to your doctor.

Adult

For insomnia, valerian may be taken 1 to 2 hours before bedtime, or up to 3 times in the course of the day, with the last dose near bedtime. It may take a few weeks before the effects are felt.

  • Tea. Pour 1 cup boiling water over 1 teaspoonful (2 to 3 g) of dried root, steep 5 to 10 minutes.
  • Tincture (1:5). 1 to 1 1/2 tsp (4 to 6 mL).
  • Fluid extract (1:1). 1/2 to 1 tsp (1 to 2 mL).
  • Dry powdered extract (4:1). 250 to 600 mg.

Once sleep improves, keep taking valerian for 2 to 6 weeks.

Precautions

The use of herbs is a time-honored approach to strengthening the body and treating disease. However, herbs can trigger side effects, and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care, under the supervision of a health care provider.

Valerian is generally regarded as safe. Most studies show no harmful effects on fertility or fetal development, but more research is needed. Experts advise pregnant and nursing women to avoid taking valerian.

Some people may have a paradoxical reaction to valerian, feeling anxious and restless after taking it instead of calm and sleepy. This could be related to an individual’s brain chemistry, such as a person who already has an abundance of GABA and/or serotonin, which can cause sleep disturbances just as much as a deficiency can.

For most people, valerian does not appear to cause dependency. Nor does it cause withdrawal symptoms for most. But there are a few reports of withdrawal symptoms when valerian has been used over very long periods of time. Although possibly not necessary, as a precaution, if you want to stop taking valerian, lower your dose gradually rather than stopping all at once.

Don’t use valerian while driving, operating heavy machinery, or doing other things that require you to be alert until you understand how it affects you.

Don’t use valerian for longer than 1 month without your health care provider’s approval. It’s also been shown in some studies to work better with consistent use. Some have not found significant benefits until daily use for at least several weeks.

Possible Interactions

If you are currently being treated with any of the following medications, you should not use valerian without talking to your health care provider.

Medications broken down by the liver

Valerian may slow down how quickly certain drugs are broken down by the liver. Many medications rely on the liver to break them down, so it’s possible that in some cases, too much of these drugs could build up in the body. To be safe, ask your doctor before taking valerian if you are also taking any other medications.

Sedatives

Valerian can increase the effect of drugs, including:

  • Anticonvulsants, such as phenytoin (Dilantin) and valproic acid (Depakote)
  • Barbiturates
  • Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
  • Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
  • Tricyclic antidepressants, such as amitriptyline (Elavil)
  • Alcohol

The same is true of other herbs with a sedating effect, such as chamomile, lemon balm, and catnip. This interaction does not necessarily indicate danger but is something to be aware of and accounted for, such as by lowering the doses of both or either or by avoiding certain activities when taking a combinaion of these substances.

Other drugs

Because valerian is broken down by certain liver enzymes, it may interact with other drugs that are broken down by the same enzymes. These may include many different medications, including but not limited to the following:

  • Antihistamines
  • Statins, taken for high cholesterol
  • Some antifungal drugs
  • Anesthesia

Valerian may increase the effects of anesthesia. If you are having surgery, it is important to tell your doctors, especially your surgeon and anesthesiologist, that you are taking valerian. The doctors may recommend you slowly lower the dose of valerian before surgery. Or they may allow you to use valerian up to the time of surgery, making any needed adjustments to the anesthesia.

Which One?

One of the best available options on the market is made by the brand Now. Here is a link. If you prefer to drink it as a tea, an excellent option for that would be the tea made by Celebration Herbals. Here is a link to that. If you prefer loose leaf teas, Elanen has a great product. Here is the link. Lastly if you prefer a tincture, Herb Pharm is a good choice. Here is the link.

For a more comprehensive discussion on insomnia and how to treat it, check out:

There is a lot more involved in sleep than you may know about. Many people know about melatonin and its involvement in sleep, but do most people know about the involvement of histamine, glutamate, norepinephrine, and more? Sleep is complex, and a lot needs to go right for it work well. That may be why there’s an epidemic of insomnia all over the world. This book discusses all of that and more and helps us return to that blissful place in life where we simply lie down and fall asleep every night. Sleep shouldn’t be a source of stress. Let’s not let it be.

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