Naturally Increase Neurotransmitters: PACER Integrative Behavioral Health

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#Increaseneurotransmitters #serotonin #somatic

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Objectives
- Explore the main hormones and neurotransmitters involved in behavioral health (HPA, HPT and HPG Axes) and how to increase them naturally
Serotonin
- Nutritional building blocks
- Foods rich in tryptophan, an amino acid that converts to serotonin in the brain.
- Whole-wheat
- Potatoes
- Brown rice
- Lentils
- Oats
- Beans
- Dietary tryptophan variations may affect the efficacy of SSRI in major depression

Serotonin
- Nutrition
- B vitamins: Grains
- Calcium: Green leafy veggies, dairy
- Iron: Green leafy veggies, legumes, meat
- Vitamin D: Sunlight, fortified foods
- Bright light therapy to stabilize circadian rhythms
- Exercise: Fatigue during exercise is associated with elevated brain tryptophan and serotonin synthesis
- Essential Oils increase serotonin and dopamine: bergamot, lavender, and lemon, orange, clary sage,
- Massage increases dopamine and serotonin

Norepinephrine
- Nutrition
- Carnitine: The liver and kidney usually produce enough carnitine in the human body, so topping up with food or supplements is not necessary.
- Vitamin D
- Foods high in choline
- Meats
- Dairy
- Poultry
- Chocolate
- Peanut butter
- Wheat germ
- Brussels sprouts and broccoli

Norepinephrine
- Liver and kidney health
- Water
- Reduce alcohol
- Address obesity and insulin resistance (fatty liver)
- Address hepatitis
- Control or prevent diabetes and high blood pressure which are both leading causes of kidney failure
- Exercise
- Essential oils: Black pepper (not if anxious), rose, chamomile, possibly rosemary

Acetylcholine
- Nutrition
- Maintain adequate glucose stores
- Taurine: Only found in animal based products
- Choline: animal foods and legumes
- B vitamins: Grains, sunflower seeds, tofu
- Vitamin D
- Liver health: Humans can produce choline endogenously in the liver
- Exercise: Long term exercise (light and moderate intensity) improves acetylcholine levels where intense training has been linked with reduced acetylcholine
- Sleep
- Essential Oils: Sage

GABA & Glutamate
Nutrient Summary
Summary
- Helping your body to balance hormones and neurotransmitters requires
- Good nutrition and good health behaviors(exercise, sleep, breathing) to reduce physical stress and inflammation
- Addressing cognitive and emotional stress

Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.

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