DiscoverCounselor Toolbox PodcastNaturally Increase Neurotransmitters
Naturally Increase Neurotransmitters

Naturally Increase Neurotransmitters

Update: 2021-01-222
Share

Description

CEUs available at: https://allceus.com/member/cart/index/product/id/1408/c/


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

Comments 
loading
00:00
00:00
x

0.5x

0.8x

1.0x

1.25x

1.5x

2.0x

3.0x

Sleep Timer

Off

End of Episode

5 Minutes

10 Minutes

15 Minutes

30 Minutes

45 Minutes

60 Minutes

120 Minutes

Naturally Increase Neurotransmitters

Naturally Increase Neurotransmitters

Charles Snipes