You and I know that we can not always control what happens in our lives, but we can control how we respond to them. But what happens when you are a bad week, during your perinatal menopause or premenstrual period? Well, science may have an answer.
Let's introduce the world of brain chemistry and a powerful group of natural chemical substances in the brain called neurotransmitters. The communications network in your brain is a trillion maze that can perform 200 million calculations per second. Yes, I said 20 billion!
How does this complex network work? Well, there are three major players:
- The neuron that outputs the message,
- Neurotransmitters produce messages,
- Receptor receives message.
Briefly, neurotransmitters are chemical mediators released from certain neurons and find a way to another neuron in which a particular chemical reaction occurs. Neurotransmitters control major bodily functions, including physical exercise, exercise, emotional response, psychological experiences.
Neurotransmitters also exercise specific functions in our body and nervous system. These transmitters create and control the range of emotions, moods and thoughts from depression, anxiety and addiction, confidence emotions, high self-esteem or low self-esteem, competitive spirit, even even can influence deep sleep I can.
Neurotransmitter imbalance may be caused by depression, anxiety, panic attack, insomnia, irritable bowel, hormonal dysfunction, eating disorder, fibromyalgia, obsessive compulsive disorder, adrenal insufficiency, chronic pain, migraine, scientific And medical research show that our brain uses over 35 different neurotransmitters.
However, we seem to be able to control the five major neurotransmitters with exercise and nutrition, and our thinking and behavior.
Most neurotransmitters are made from amino acids derived from proteins in consuming food. Two of the most important neurotransmitters are serotonin and dopamine, sometimes called "happiness". Drug. They seem to play a leading role in determining our moods and thoughts.
Dopamine, fuel for enthusiasm and motivation
The brain uses dopamine to stimulate arousal, arousal, cognition, and a competitive spirit (a kind of mild attack). Dopamine is also essential for coordinated muscle movement.
Dopamine is a necessary neurotransmitter for healthy claims and sexual arousal, proper immunity and autonomic function. Dopamine is important for the sense of preparation to respond to motivation and challenges of life.
Dopamine concentration, one of the most vulnerable key neurotransmitters, is depleted by stress and lack of sleep. Alcohol, caffeine, sugar also seems to decrease dopamine activity in the brain. As it is easily oxidized, antioxidants need to eat a lot of fruits and vegetables that will help protect the dopamine from neurons from free radical damage.
Dopamine is made from the amino acid tyrosine. Once manufactured, dopamine is converted to the brain chemicals norepinephrine and epinephrine.
Low levels of dopamine can cause depression, energy shortage, need for excessive sleep, and even withdraw from daily events such as wanting to go with workers or people going to work.
Dopamine is the block that forms the basis of adrenaline production and leads us to action in case of fear or anxiety. These natural medicines are also necessary to maintain competitiveness, especially in competitive sports, business and corporate life.
Increase your sensitivity with protein. Families rich in protein (100 - 150 grams) raise dopamine concentrations and have a profound effect on mood and brain function without getting used to detailed brain chemical reactions. The effect can be felt within 10 to 30 minutes. Protein foods are broken down into amino acid building blocks during digestion. One amino acid termed tyrosine increases the production of dopamine, epinephrine and epinephrine. These neurotransmitters are known for their ability to increase attention and energy levels. No one eats pure tyrosine, but by eating a protein-rich food, you will give a little spiritual stimulation. High protein foods include fish, poultry, meat, eggs. If you can not eat them, try high protein foods containing a considerable amount of carbohydrates such as legumes, cheese, milk, or tofu.
Many of us are eating high carbohydrate breakfast because the cereals are in the general form of morning meal. One of my friends is a highly regarded biopharmacist. Breakfast is time to eat high protein diet.
Serotonin regains your calm
Serotonin is a sedating neurotransmitter that is responsible for maintaining a good mood, satisfaction, and normal sleep. Serotonin, in addition to the central nervous system, also exists in the intestinal wall (intestinal nervous system) and in platelet cells that promote blood coagulation.
Serotonin plays an important role in regulating memory, learning, and blood pressure, as well as appetite and body temperature. Lower serotonin levels are associated with insomnia and depression, aggressive behavior, increased susceptibility to pain, and obsessive compulsive eating disorders.
This neurotransmitter also helps concentrate the brain and increases concentration level.
Low levels of serotonin can cause feelings of anxiety, anxiety, anger, fear, depression, even even induce suicidal thinking. Did you wonder why you should eat more in winter now? It has to do with your serotonin level, or a lack thereof and a condition called appropriately sad or seasonally affected disorder.
In winter the sun is gone and the body produces higher levels of hormone called melatonin which consumes serotonin. Studies show that when this happens, the body produces serotonin and craving for carbohydrates that make us feel better. This is when you want a comfortable food such as biscuits, pizza, chocolate!
Upon ingesting carbohydrates insulin is released into the bloodstream. Insulin, except for tryptophan, will remove all amino acids from the blood. Tryptophan is an amino acid which normally exceeds the group by other amino acids when trying to pass through the blood brain barrier, but it enters the brain when the competitor is discontinued. Once in the brain, tryptophan is converted to serotonin. Serotonin is a neurotransmitter with the effect of alleviating pain, decreasing appetite, producing a gentle sensation, and inducing too much sleep. Studies show that diet tends to be depressed by diet for about two weeks when the serotonin concentration decreases with decreasing intake of carbohydrates.
With summer sunlight, we reduce the production of melatonin and serotonin intake, making meals easier in the summer. In summer we feel great and this theory can explain why people head for the sun during the winter
This encourages clues as to why I became a carbohydrate addict - I liked any drug addicts if I ate lots of Serotonin I produced. As a result, I went to the gym 4-5 times a week, but I became fat! Because my energy level fell, I was always tired and it became very difficult to live with me. I did not want to go to the gym. I was overdosing carbohydrates that lead to different hormonal disorders called insulin resistance.
Serotonin is synthesized from tryptophan in the presence of the appropriate vitamins B1, B3, B6 and folic acid. Tryptophan's best food source includes brown rice, cottage cheese, meat, peanuts, and sesame. Collin is another B complex vitamin concentrating on high cholesterol foods like eggs and liver. Choline deficiency can cause impairment of memory and concentration. Choline is a precursor of acetylcholine which is a cranial nerve transmitter. Acetylcholine is related to memory. People who were given drugs to interfere with the memory test of acetylcholine. Low levels of acetylcholine are associated with Alzheimer's disease and memory problems. It is a good excuse to put eggs back on your diet plan!
How can we control nature's happy medicine?
The balanced answer is neither too much nor too few. Excessive proteins and carbohydrates eventually have side effects that affect how you feel and have in your work and home.
Eating certain foods and exercising at the appropriate level is an important element that controls your mood at the right time for your lifestyle and produces emotions of happiness and relaxation.
If you are a professional athlete, you need a different approach to controlling neurotransmitters to teachers, taxi drivers or CEOs. Also, the chemistry of everybody's body is different and needs to be considered. I encourage you to consult a nutritionist who understands how food and neurotransmitters work to meet your health needs and lifestyle.
There are still many brain chemistry, mood control, and peak performance, but it is food for another article.
Easy tips
A small amount (100 - 150 g) of protein-rich food increases the dopamine concentration and has a serious effect on mood and brain function. Therefore, many nutritionists recommend little protein at your breakfast. It will raise you to raise your energy and grab that day.
List of ways to control neurotransmitters
Several proteins that affect dopamine levels are:Aerobic exercise and dopamine concentration
If temporary need to lower dopamine levels, the aerobic exercise of noncompetitive (why noncompetitive competition raises dopamine levels)
- Running and walking for effective health.
- skip.
- Rowing at the gym.
- Violent cycling of a bicycle with a gym or bicycle.
Exercise and serotonin
To control serotonin, you do not need to do the following intense exercise.
- I take a walk to the park and my favorite beach.
- Easy cycling along river banks and flat motorcycle tracks.
- Stretch practice.
- Tender yoga.
- reading.
- I listen to music.
- Meditation and prayer (The best type of prayer to control serotonin levels is a thank you prayer).
