Chemicals in our brains, such as serotonin and dopamine, affect how we process information and respond to stress.
With everything it takes to stay healthy-primarily making good choices about food and attitude every day-contemplating the molecules that facilitate our mind-body connection may seem academic. Hopefully, some readers will derive pleasure and awe thinking about how human cognition and physiology evolved over the millennia. This column will feature an essential triad of sophisticated chemical structures generated within our bodies, without which we would not be able to live the lives we enjoy (and struggle with) today.
Dopamine is a neurotransmitter responsible for motivation, reward, and pleasure, often driving the pursuit of goals rather than just enjoyment. Dopamine is notorious in part because its premature decline is the mechanism for Parkinson's disease, which has increased to epidemic proportions in the past several decades. Dopamine is also known as the brain chemical that makes addictions so hard to quit. Interestingly, the dopamine "hits" we crave do not derive from the actual reward (winning the lottery, jumping off the crashing car in the video game before dying) but from the anticipation of being rewarded (with gambled money, or getting "high" from brushing with danger). One strategy for maintaining normal (not jacked, not deficient) levels of dopamine is to commit to consistent habits: regular exercise, 7-9 hours of sleep, daily sunlight exposure especially in the morning, and setting small, achievable goals. Dopamine is made primarily of the amino acid tyrosine, which is high in nuts, eggs, avocados and unprocessed dairy products (whole milk from grass-fed cows, unsweetened yogurt, organic butter). Eat some daily.
You can also choose to avoid the dopamine-draining activities that abound in modern life: consuming social media, video games, and excess sugar. These lead to depleted dopamine, which translates to reduced motivation for physical or mental activity.
Serotonin is a key neurotransmitter and hormone that regulates mood, sleep, digestion, and cognitive functions, often acting as a "happiness stabilizer" to promote calm and contentment. Many anti-depressant pharmaceuticals (Prozac, Zoloft, Celexa, Lexapro) work by tricking the brain into thinking there is more bio-available circulating serotonin. Work with a professional to assess whether natural supplements for boosting serotonin, such as 5-HTP or Hyperforin (the active ingredient in St. John's wort) will help promote your contentment.
Approximately 90% of the body's serotonin is produced in the gut, making gut health and dietary choices key factors in maintaining optimal levels. Serotonin is made directly (via 5-HTP) from the amino acid tryptophan, which is high in eggs, salmon, turkey, nuts, seeds, and tofu. Pair these with complex carbohydrates (oats, brown rice, vegetables) to help tryptophan cross the blood-brain barrier. Gut health usually improves with regular ingestion of natural "ferments" such as kimchee, sauerkraut, pickles, kombucha, yogurt although some folks find these food too gassy. Know thyself.
Common sense applies here too: aim for daily sunlight exposure, seven to nine hours of sleep nightly, regular exercise (mix up strength training, cardio and stretching. If you are just starting, walking is always a wonderful choice for exercise) and stress management. Perhaps the most important consideration for maintaining healthy levels of serotonin is to stay socially connected. Spend time with people you care about and who care about you. This is vital and worth going "out of your way" to accomplish.
Cortisol is a vital stress hormone regulating metabolism, blood pressure, and immune function. Optimized levels are best maintained through consistent sleep, a whole-food diet rich in fiber and healthy fats, managing chronic stress with mindfulness/yoga, and regular, moderate exercise. Key supplements include ashwagandha and magnesium.
Known as the "stress hormone," it is produced by the adrenal glands to manage, among other things, the body's response to fear or stress. Levels should be highest in the morning to wake you up and gradually drop to their lowest point at night. Cortisol actually doubles as blood sugar overnight (a chemical ending in -ol, like alcohol, is a sugar-based molecule) so if you awake multiple times per night you might be having cortisol spikes. Though I'm not a big fan of bedtime snacks, a handful of nuts or a glass of warm milk before bed may help keep you asleep. For trouble falling asleep low dose melatonin (1-3 mg) is usually helpful.
Chronic stress can cause chronic cortisol elevation, which leads to weight gain, sleep disruption, anxiety, and fatigue.
To optimize levels without drugs, prioritize sleep hygiene and a health-promoting diet but also reduce or avoid sugar, caffeine and saturated fats, especially in the evening.
If you are prone to feeling stress and anxiety, working with your breath can provide enormous benefits. You can usually avert an anxiety attack with regulated breathing. This is an ancient science prominent in most world traditions and religions. The first step in conscious use of breath is to just be aware that you are breathing. Do nothing but sit comfortably, mind as blank as possible, noticing the inhale, and noticing the exhale. That's it. You can get fancier with short periods of retained breath, or the "box breathing" technique which is a 4-seconds each to inhale, hold, exhale, hold the breath out. This can immediately lower stress. Also don't forget fun. Hike or skip or play outside. Play music, either with an instrument or on the radio. Check out the new comedian with some friends.
If you are trying to transition off pharmaceutical approaches to reducing anxiety, talk with your provider about using ashwaganda (500-1000 mg daily for six to nine months), phosphatidylineserine (a type of B vitamin), magnesium (doses above 500 mg typically cause loose stools, so find the right dose for you and take at night) and omega-3 oils to lower unmanageable spikes in cortisol levels. The botanical name for ashwaganda is Withania somnifera; an evergreen shrub indigenous to North Africa and India. It is a key ingredient in the best natural formulations designed to help alleviate anxiety.
Emily Kane is a naturopathic doctor based in Juneau. Contact her online.
