The human nervous system is the most complex system in the human body and responsible for the normal function of virtually every organ, tissue and cell in our physiology. The brain which is the center of our nervous system contains over 100 billion specialized cells called neurons. The neurons in our brain create and use important chemical messengers called neurotransmitters to tell the heart when to beat, the lungs to breathe, the stomach to digest, the urinary and intestinal tract to eliminate. They also are influential in our thought processes, emotions, energy production, the feelings of love or fear and how well we sleep.
Clearly, the nervous system must function properly for a person to remain healthy. Some of the factors which can disrupt the normal function of our nervous system include.
- Stress
- Toxic chemicals
- Poor diet
- Infections
- Genetics (Our individual Neurobiology)
- Hormone imbalances
- Spinal subluxations (As all Doctors of Chiropractic know)
When neurotransmitters become either too high or too low, it is not uncommon for one to experience:
- Anxiety
- Depression
- Insomnia, and other things including foggy thinking, mood swings, headaches to name just a few.
Focusing on Anxiety, Depression, Insomnia and related conditions, the following neurotransmitters play a role in the etiology:
Epinephrine, also known as adrenaline, is important for motivation, energy and mental focus.
High Levels
- Sleep difficulties
- Anxiousness
- Attention issues
Low Levels
- Fatigue
- Lack of focus
- Difficult weight loss
Norepinephrine, also known as noradrenaline, is important for mental focus and emotional stability.
High Levels
- Anxiousness
- Stress
- Hyperactivity
- High blood pressure
Low Levels
- Lack of energy
- Lack of focus
- Lack of motivation
- Low mood (Depression)
Serotonin, primarily responsible for regulation of moods, sleep, appetite and pain perception.
High Levels
- SSRI medications
- Stress
Low Levels
- Low mood (Depression)
- Sleep difficulties (Insomnia)
- Anxiety disorders
- OCD (Obsessive Compulsive Disorder)
- Headaches
- Hot Flashes
- Bowel disturbances
- Increased pain sensitivity
GABA (Gamma-Amino Butyric Acid) is the primary inhibitory neurotransmitter in the brain and is necessary to experience feelings of calmness and relaxation
High Levels
- Hyperactivity
- Anxiousness
- Sleep difficulties (Insomnia)
Low Levels
- Severe Anxiety and Panic Disorder
- Severe Hyperactivity
- Severe sleep difficulties (Insomnia)
In addition to the major neurotransmitters mentioned above there are others which effect mood and could be related to anxiety, depression and insomnia. They may include Dopamine, Glycine, Taurine, Glutamate and Histamine.
Medications for Anxiety, Depression and Insomnia:
Benzodiazepines:
The most accepted and commonly used medications by allopathic doctors for Anxiety Disorders are the Benzodiazepines which include Xanax, Ativan, Klonopin and Valium. These medications positively effect GABA by making the GABA receptor sites in the brain work more effectively thus enhancing the inhibitory and calming effects of GABA. While initially very effective for all of the symptoms of anxiety including excessive worry, ruminations, hyperarousal, insomnia, nervousness, inability to concentrate, muscle tension and many other physical symptoms, the downside is that they can lose effectiveness in a relatively short amount of time (tolerance) and have potential side effects including amnesia, dependence, and intradose withdrawal. Use of Benzodiazepines can paradoxically increase all of the symptoms of anxiety disorders. Withdrawal from the long term use of these medications can be extremely difficult and should only be done under the supervision of a doctor who understands how to slowly taper by switching the patient over to a "Benzo" with a long half life and over a gradual period of many months.
SSRI's: (Selective Serotonin Reuptake Inhibitors)
These well known anti-depressants include Prozac, Zoloft, Lexapro, Paxil, Cymbalta and others which all work the same. They effectively block the reuptake of Serotonin molecules into the neuron that released them, thereby making Serotonin more available in the synapse. They are purported to alleviate both the symptoms of anxiety, depression and insomnia. Although several studies show their efficacy barely exceeds placebo and some studies show they are no more effective than placebo. Be that as it may, if a patient is clinically depressed or suffering anxiety so severely that suicide is a real possibility they can be a lifesaver. Warnings and side effects can also include suicide, weight gain, sexual dysfunction, insomnia, violent behavior, fatique, dizziness and many others.
Lifestyle, Dietary and Supplement Recommendations for Anxiety, Depression and Insomnia:
The following protocols are based on my opinion and primarily designed for those whose conditions are moderate and mild in nature. Severe cases of neurotransmitter imbalance should be evaluated by a competent integrative physician. Hormone testing should also be undertaken as it it well known that they also can play a pivotal role in anxiety, depression and insomnia. Adrenal, thyroid, and sex hormones need to be checked and balanced if necessary.
ANXIETY Lifestyle Recommendations:
1. Control stress and avoid extra obligations.
2. Avoid smoking and alcohol consumption.
3. Participate in a regular balanced exercise program that includes wearing a pedometer to ensure that you collect steps and move more. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week). It helps to include calming exercise such as yoga, tai chi, and stretching.
4. Avoid consumption of known or suspected food allergies. Check IgG on DFH Comprehensive Metabolic Profile.
5. Check adrenal function.
6. Practice good sleep habits and get between 8-9 hours of sleep a night. Dietary Recommendations:
1. Avoid all sugars including fruit and fruit juices. Replace sugar with the polyol sugar xylitol.
2. Avoid white flour and all refined carbohydrates including cereals and pasta especially those that are made with yeast such as bread, bagels and English muffins.
3. Avoid caffeine and diet sodas.
4. Get a balance of omega 3's (salmon, mackerel, herring, sardines) and omega 9 fats (olive oil, olives, almonds, hazelnuts, avocados).
5. Stabilize blood sugar by eating protein at every meal including fish, chicken and lean meat.
6. Avoid hydrogenated vegetable oils and fried foods.
7. Cook with olive oil or macadamia nut oil at a low heat.
8. Snack on vegetables and small amounts of almonds, olives, avocado, celery with almond butter, walnut or peanut butter.
9. Do not skip meals.
10. Eat 5-9 servings of fresh fruits and vegetables daily OR add one heaping tablespoon of a concentrated vegetable green and red fruit formula as recommended by your physician to your favorite drink.
11. Carry supplemental Meal Packets and/or high protein health Bars as recommended by your integrative doctor with you throughout the day to prevent missing meals or snacks.
Supplement Recommendations:
Follow specific supplement recommendations given by a nutrition oriented physician who understands which ones effect brain neurotransmitters and functioning in a positive way.
Depression Lifestyle Recommendations:
1. Participate in a regular balanced exercise program that includes wearing a pedometer to ensure that you collect steps and move more. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week). It helps to include calming exercise such as yoga, tai chi, and stretching.
2. Avoid extra stress and obligations.
3. Rule out heavy metal toxicity, overgrowth of Candida Albicans, and hormone imbalance.
4. Rule out hypothyroidism, hypoglycemia and weak adrenal function.
5. Avoid smoking and alcohol consumption.
Dietary Recommendations:
1. Whey protein or other quality protein is essential at every meal to stabilize blood sugar levels.
2. Avoid all sugars including fruit and fruit juices. Replace sugar with the polyol sugar xylitol.
2. Avoid white flour and all refined carbohydrates including cereals and pasta especially those that are made with yeast such as bread, bagels and English muffins.
3. Avoid allergenic foods.
4. Gluten and dairy avoidance may prove extremely helpful for stabilizing moods.
5. Concentrate on fish and foods high in Omega 3 fatty acids such as salmon, sardines and mackerel.
6. Eat 5-9 servings of fresh fruits and vegetables daily OR add one heaping tablespoon of a concentrated vegetable green and red vegetable and fruit formula as suggested by your doctor.
7. Carry a high protein snack and some raw vegetables with you throughout the day to prevent missing meals or snacks.
Insomnia Lifestyle Recommendations:
*Follow same recommendations for anxiety
Dietary Recommendations:
*Follow same recommendations for anxiety
Follow specific Supplement Recommendations as recommended by your physician to alleviate stress and calm the nervous system:
Yours for Better Health Naturally,
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