Feeling Depressed? It Could All Be In Your Head
With summertime slowly fading, many of us move back into mayhem trying to manage endless work demands, school and sports schedules, family obligations, community commitments, sleep deprivation, and so much more. Although we all deal with some stress some of the time, a lot of stress much of the time or a significantly stressful event can take a huge toll on your mental and physical health—leading you right down the path to depression. Why? Because when you are stressed, your body burns through brain neurotransmitters at an accelerated rate, depleting you of the critical neurochemicals required to metabolize fat, modulate mood, manage stress, and feel well. As we fall into autumn, if you’re feeling stressed and depressed, it could be due to the neurotransmitters in your head.
What are Neurotransmitters?
Neurotransmitters are the chemical messengers in the brain that control how you think and feel. They directly affect your mood, how you make decisions, and your ability to handle stress. These naturally occurring chemicals include serotonin, dopamine, norepinephrine, epinephrine, and histamine. Each chemical, manufactured from amino acids in food, has a different effect on behavior and makes us to feel happy or sad, anxious or calm, and emotionally balanced or imbalanced.
Generally speaking, neurotransmitters are categorized as either excitatory or inhibitory. Excitatory neurotransmitters stimulate the brain, while inhibitory neurotransmitters are calming and help regulate mood. Together, excitatory and inhibitory neurotransmitters perform an intricate balancing act to give your body the right amount of energy and solace when you need it.
When your neurotransmitters are in balance, you typically feel good and tend to respond appropriately to life situations. When imbalanced, you typically feel bad and tend to feel emotionally unbalanced and respond inappropriately to life situations, such as over-reacting, under-reacting, or feeling a sense of numbness with no response at all. Following are the primary neurotransmitters, their functions in the body, and typical results of imbalance.
|Type & Function
|Results of Imbalance
|Inhibitory; Stabilizes mood, helps control appetite, and balances excessive levels of excitatory neurotransmitters.
|Depression, anxiety, carbohydrate cravings, over-eating, obsessive thoughts and behaviors, difficulty sleeping.
|Dopamine (Precursor to epinephrine & norepinephrine)
|Excitatory; Affects satiety, behavior, motor activity, cognition, and emotional response, and plays important role in the ability to experience pleasure (reward) and pain.
|Memory issues, problems staying focused, lack of motivation or zest for life, depression, extreme behaviors, over-eating, weight issues, and addictions.
|Excitatory; Manages body’s fight or flight response, regulates metabolism, heart rate, and blood pressure.
|Anxiety, hyperactivity, and difficulty losing weight.
|Excitatory; Manages body’s stimulatory processes and converts epinephrine.
|Anxiety, moodiness, low energy, problems with concentration/focus issues, difficulty losing weight.
|Excitatory; Controls sleep cycles and energy levels.
|Sleep disturbances, inflammation, and allergies.
Causes of Neurotransmitter Imbalance
So how do we get out of neurotransmitter balance in the first place? In our fast-paced society there are two primary paths to neurotransmitter deficiency: chronic stress and a poor diet. Those who tend to live in the fast lane—too much work, too much stress, and too little sleep—burn through neurotransmitters faster than their bodies can replenish them. This can signal the body to over-produce or under-produce levels of the various neurotransmitters. Either way, the result is usually the same: the body’s inability to maintain a healthy emotional state.
Eating nutritionally depleted foods (think processed) and not getting enough quality protein also affect your body’s ability to produce and maintain appropriate neurotransmitter levels. Regular calorie cutting, meal skipping, and emotional eating can also lead to neurotransmitter deficiencies. Just like chronic stress, a poor diet starves your body of the nutrients and amino acids essential for optimal health and emotional well-being.
In addition to these two primary causes of neurotransmitter imbalance, genetics and pharmaceutical drugs also affect neurochemical balance. Have you ever noticed how emotional traits seem to run in families? Your genes determine your body’s ability to produce certain mood-enhancing chemicals. And certain medications can deplete your body’s nutritional reserves, causing chemical imbalances that affect all metabolic functions of the body. Be aware that some medications can cause depression, such as antihistamines, anti-hypertensives, anti-inflammatory agents, birth control pills, corticosteroids, tranquilizers, and sedatives.
Neurotransmitters and Weight Loss
Neurotransmitters play a significant role in metabolism and weight loss by monitoring energy levels, energy expenditure, and current energy supplies. Because the brain doesn’t store energy, it must rely on energy stores from the body. When your body’s energy needs are sufficient, your brain stimulates the neurotransmitters that create satiety and help you feel full.
When your body’s energy needs are not sufficient, your brain stimulates the neurotransmitters that increase appetite. In a perfectly balanced body these neurochemicals orchestrate hunger and satiety like a harmonious symphony. Imbalance, on the other hand, leads to mis-signaling and causes inappropriate hunger, cravings, and over-eating. When this happens, calorie consumption can easily exceed your body’s energy demands, and the excess will be stored as body fat. Over a prolonged period, this brain neurochemistry imbalance will cause obesity.
One of the fastest ways to get a “mood lift” from imbalanced neurotransmitters is to feed your mood with food. Carbohydrates and refined sugars create an almost instantaneous boost of energy and make you feel happy and relaxed. Unfortunately, the effects are short-lived (sugar crash!) and the long-term results often lead to severe food cravings, eating disorders, and significant weight gain. The good news is eating a healthy, balanced diet supported by an optimal supplement program, will help fuel your body with the energy it needs and feed your brain with appropriate signaling for satiety and metabolism, as well as overall well-being.
Preventing or recovering from depression involves taking care of yourself and finding ways to successfully manage stress and provide neurotransmitter support. To help alleviate stress and alleviate symptoms of depression, Dr. Harper recommends integrating the following tenets to your daily routine:
- • Get eight or more hours of uninterrupted sleep per night.
- • Remove toxic chemicals like caffeine, alcohol, artificial sweeteners, and sugar from your diet.
- • Eat a balanced diet of optimal protein, healthy fats, high fiber carbs, and non-starchy veggies in small meals and snacks every 3-4 hours to give your body the building blocks to rebuild neurotransmitters.
- • Build in downtime and fun activities to your routine.
- • Do appropriate cross-training exercise and not excessive cardiovascular exercise. (Outdoor exercise is great for increasing serotonin levels!)
- • Give your body the nutrients it needs to rebuild neurotransmitters and keep the stress hormones from going too high, including Omega 3 Fatty Acids, Phosphatidyl Serine, B Vitamins, and Vitamin C.
To treat neurotransmitter imbalance successfully, it is essential to test the various neurotransmitter levels and hormone levels because correlations between them are numerous and complex. Dr. Harper has developed a comprehensive program for assessing each patient’s individual levels, identifying areas of metabolic deficiency and imbalance, and then prescribing a customized plan for restoring mental and physical health. If you would like to learn more about neurotransmitter testing or schedule an appointment, please call our office at 512.343.9355.
10 Easy Ways to Burn Calories
With our fast-paced lives and hectic schedules, it can be challenging to work in a daily workout. When you can’t carve out time for a full-length session of crunches, cardio, or kick-boxing, consider incorporating a few of these 20-minute, calorie-consuming activities into your daily routine. Get your body moving and you’ll be surprised how the results can add up!
- 1. Use the stairs.
- 2. Mow the lawn.
- 3. Ride a bike.
- 4. Vacuum the house.
- 5. Go for a walk.
- 6. Work in the garden.
- 7. Go dancing.
- 8. Have sex.
- 9. Wash the car.
- 10. Play video games (think Wii™ Sports!).
Do you feel like you’re stuck in a rut and want to add some spice to your life? Now more than ever is the best time to get your creative juices flowing. Researchers at the University of Texas at Austin say that adding creativity to your daily activities may help you live longer and stay healthier. Doing creative work that’s challenging and out of your ordinary routine exercises your brain through learning and problem solving, and these activities are shown to benefit your health in a way that’s equivalent to being seven years younger. So if you’re contemplating an interesting job change or wanting to embark on an exciting new hobby, then go for it! You just might feel younger and add seven years to your life!
Did You Know?
You can add an average of 14 years to your life by adopting four health-benefiting behaviors. A recent study conducted by the University of Cambridge and the Medical Research Council surveyed a group of 20,000 men and women to determine the effects of implementing the following four healthy lifestyle habits:
- • Regular exercise
- • Eating five daily servings of fruits and vegetables
- • Drinking alcohol in moderation
- • No smoking
Between 1993 and 1997, participants reported their progress implementing and adhering to these behaviors and were scored accordingly. Researchers then tracked deaths among participants through 2006 and concluded that those who implemented these four healthy habits lived an average of 14 years longer than those who didn’t. In fact, those participants who adopted none of the behaviors were four times more likely to have died than those who made healthier lifestyle choices. Other individual factors most certainly affect our overall health, but these findings do indicate that making a few small lifestyle changes can have a big impact on your health and longevity.
So how do you manage making one or two of these changes—let alone three or four? Don’t get discouraged—any one change will certainly improve your health! Making the first step is the key and taking small steps, one day at a time, will get you moving quickly on the right track for living longer and healthier!
Ruthie Harper, MD
Dr. Harper founded Ruthie Harper MD, her internationally recognized practice in Austin, Texas, in 1999. Since that time, she has consulted with more than 10,000 patients and offers the latest services and techniques in health and wellness in the medical division of her practice, as well as non-surgical rejuvenation and skincare in the cosmetic portion of her practice. Her ongoing success serving the health and beauty industries is based primarily on her innovative integration of research, nutritional science, advanced functional testing, and advanced aesthetics.
Je, Unahisi Umehuzunika? Wakati wa majira ya joto unapopungua polepole, wengi wetu tunarudi kwenye machafuko tukijaribu kusimamia mahitaji ya kazi yasiyo na mwisho, ratiba za shule na michezo, majukumu ya familia, ahadi za jamii, ukosefu wa usingizi, na mengi zaidi. Ingawa sisi sote tunashughulika na mkazo wakati mwingine, mkazo mwingi wakati mwingi au tukio lenye mkazo mkubwa linaweza kuchukua gharama kubwa kwa afya yako ya akili na kimwili - ikikuongoza kwenye njia ya kushuka moyo. Kwa nini? Wakati wa mkazo, mwili wako hutumia neurotransmitters ya ubongo kwa kasi, na kukupunguza kemikali muhimu za neva zinazohitajika kuondoa mafuta, kudhibiti hali ya moyo, kudhibiti mkazo, na kujisikia vizuri. Kama sisi kuanguka katika vuli, kama wewe ni hisia ya mkazo na kushuka moyo, inaweza kuwa kutokana na neurotransmitters katika kichwa chako. Vipeperushi vya neva ni nini? Neurotransmitters ni kemikali katika ubongo ambayo huongoza jinsi unavyofikiri na kujisikia. Hizo huathiri moja kwa moja hali yako ya moyo, jinsi unavyofanya maamuzi, na uwezo wako wa kushughulikia mkazo. Kemikali hizo zinazopatikana kwa kawaida zinatia ndani serotonini, dopamini, norepinephrine, epinephrine, na histamini. Kila kemikali, inayotengenezwa kutoka kwa asidi za amino katika chakula, ina athari tofauti kwenye tabia na hutufanya tujihisi furaha au huzuni, wasiwasi au utulivu, na kihisia usawa au kuto sawa. Kwa ujumla, neurotransmitters ni categorized kama ama excitatory au inhibitory. Vichukizo vya neva huchochea ubongo, huku vichocheo vya neva vikipunguza utulivu na kusaidia kudhibiti hali ya moyo. Pamoja, neurotransmitters excitatory na inhibitory kufanya kazi ngumu ya usawa kutoa mwili wako kiasi sahihi cha nishati na faraja wakati unahitaji. Wakati neurotransmitters yako ni katika usawa, wewe kawaida kujisikia vizuri na huwa na kujibu ipasavyo kwa hali ya maisha. Wakati wa kutokuwa na usawa, kwa kawaida unahisi vibaya na huwa na hisia zisizo na usawa na unajibu vibaya hali za maisha, kama vile kuitikia kupita kiasi, kukosa kujibu, au kuhisi hisia ya kutokuwa na hisia na hakuna majibu kabisa. Yafuatayo ni neurotransmitters kuu, kazi zao katika mwili, na matokeo ya kawaida ya ukosefu wa usawa. <unk> Aina na Kazi <unk> Matokeo ya Ukosefu wa Usawa <unk> Inhibitory; Inasimamisha hali ya moyo, husaidia kudhibiti hamu ya kula, na kusawazisha viwango vya kupita kiasi vya neurotransmitters excitatory. Mshuko wa moyo, wasiwasi, hamu ya wanga, kula kupita kiasi, mawazo na tabia za kukasirisha, ugumu wa kulala. Dopamine (mwanzilishi wa epinephrine na norepinephrine) - Excitatory; Inaathiri satiety, tabia, shughuli motor, utambuzi, na majibu ya kihisia, na ina jukumu muhimu katika uwezo wa uzoefu furaha (thawabu) na maumivu. Matatizo ya kumbukumbu, matatizo ya kukaa umakini, ukosefu wa motisha au shauku kwa ajili ya maisha, unyogovu, tabia kali, over-kula, masuala ya uzito, na uraibu. |Excitatory; Inasimamia mwili kupambana au kukimbia majibu, inasimamia kimetaboliki, kiwango cha moyo, na shinikizo la damu. _Wasiwasi, hyperactivity, na ugumu wa kupoteza uzito. |Excitatory; Inasimamia mchakato wa kuchochea mwili na kubadilisha epinephrine. • Mkazo, moodiness, chini ya nishati, matatizo na mkusanyiko au matatizo ya kuzingatia, ugumu wa kupoteza uzito. |Excitatory; Inadhibiti mzunguko wa usingizi na viwango vya nishati. _ Matatizo ya usingizi, uvimbe, na mzio. Sababu za kutokuwa na usawa wa neurotransmitter Kwa hiyo, tunawezaje kupata usawa wa neurotransmitter kwanza? Katika jamii yetu yenye mwendo wa haraka kuna njia mbili kuu za upungufu wa neurotransmitter: mkazo wa kudumu na lishe mbaya. Wale ambao huwa na kuishi katika njia ya haraka - kazi nyingi sana, mkazo mwingi sana, na usingizi mdogo sana - huteketeza neurotransmitters haraka kuliko mwili wao unaweza kuzijaza. Hilo laweza kuonyesha mwili kutokeza kupita kiasi au kutokeza kiasi kidogo cha viashiria mbalimbali vya neva. Kwa vyovyote vile, matokeo huwa yaleyale: mwili hauwezi kudumisha hali nzuri ya kihisia-moyo. Kula vyakula vyenye lishe ya chini (fikiri vifanyiwe kazi) na kutopata protini ya kutosha ya ubora pia huathiri uwezo wa mwili wako wa kutengeneza na kudumisha viwango vya kutosha vya neurotransmitter. Kupunguza kalori kwa ukawaida, kukosa kula, na kula kwa sababu ya hisia-moyo pia kunaweza kusababisha upungufu wa vitu vinavyopeleka habari kwenye ubongo. Kama vile mkazo wa kudumu, lishe duni huondoa virutubisho na asidi za amino muhimu kwa afya bora na ustawi wa kihisia. Mbali na sababu hizi mbili za msingi za kutofautiana kwa vitu vinavyopeleka habari, chembe za urithi na dawa pia huathiri usawa wa kemikali za neva. Je, umewahi kuona jinsi tabia za kihisia-moyo zinavyoonekana kuwa za kawaida katika familia? Chembe zako za urithi huamua uwezo wa mwili wako wa kutokeza kemikali fulani zinazoongeza hali ya moyo. Dawa fulani zaweza kuharibu akiba ya chakula cha mwili, na kusababisha kutofautiana kwa kemikali ambazo huathiri utendaji wote wa kimetaboliki. Tumia dawa za kupunguza maumivu ya moyo kama vile antihistamines, antihypertensives, anti-inflammatory agents, dawa za kuzuia uzazi, corticosteroids, tranquilizers, na sedatives. Neurotransmitters na kupoteza uzito Neurotransmitters kucheza jukumu muhimu katika kimetaboliki na kupoteza uzito kwa kufuatilia viwango vya nishati, matumizi ya nishati, na sasa nishati ya ugavi. Kwa sababu ubongo hauhifadhi nishati, lazima utegemee maduka ya nishati kutoka kwa mwili. Wakati mahitaji ya nishati ya mwili wako yanapokamilika, ubongo wako huchochea neurotransmitters ambazo huunda ukamilifu na kukusaidia kuhisi ukamilifu. Wakati mahitaji ya nishati ya mwili wako hayatoshi, ubongo wako huchochea neurotransmitters ambazo huongeza hamu ya kula. Katika mwili uliosawazika kikamilifu kemikali hizi za neva husimamia njaa na kuridhika kama muziki wenye upatano. Kwa upande mwingine, kutokuwa na usawaziko husababisha ishara zisizo sahihi na kusababisha njaa isiyofaa, hamu ya kula, na kula kupita kiasi. Wakati hii inatokea, matumizi ya kalori inaweza kwa urahisi kuzidi mahitaji ya nishati ya mwili wako, na ziada itakuwa kuhifadhiwa kama mafuta ya mwili. Kwa muda mrefu, kasoro hii ya kemikali za ubongo husababisha unene kupita kiasi. Moja ya njia za haraka zaidi za kupata "kuinua hisia" kutokana na neurotransmitters zisizo na usawa ni kulisha hisia zako kwa chakula. Karbohydrate na sukari iliyosafishwa huongeza nishati mara moja na kukufanya uhisi furaha na kupumzika. Kwa kusikitisha, athari ni za muda mfupi (mshuko wa sukari!) Matokeo ya muda mrefu ni hamu kubwa ya chakula, matatizo ya kula, na kuongezeka kwa uzito. Habari njema ni kula chakula cha afya, usawa, mkono na mpango bora wa kuongeza, itasaidia mafuta mwili wako na nishati inahitaji na kulisha ubongo wako na ishara sahihi kwa ajili ya satiety na kimetaboliki, pamoja na afya ya jumla. Kuzuia au kupona kutokana na unyogovu ni pamoja na kujitunza na kupata njia za kufanikiwa kusimamia mkazo na kutoa msaada wa neurotransmitter. Ili kupunguza mkazo na kupunguza dalili za kushuka moyo, Dakt. Harper anapendekeza ujumuishe kanuni zifuatazo katika utaratibu wako wa kila siku: • Kupata usingizi wa saa nane au zaidi bila kukatizwa kwa usiku. • Ondoa kemikali zenye sumu kama vile kafeini, pombe, virutubisho vya bandia, na sukari katika chakula chako. • Kula chakula cha usawa cha protini bora, mafuta ya afya, wanga wa juu, na mboga zisizo na wanga katika chakula kidogo na vitafunio kila masaa 3-4 ili kutoa mwili wako vitalu vya ujenzi ili kujenga neurotransmitters. • Weka wakati wa kupumzika na shughuli zenye kufurahisha katika utaratibu wako. - Fanya mazoezi yanayofaa ya mazoezi ya msalaba na usifanye mazoezi ya kupita kiasi ya moyo na mishipa ya damu. (Mazoezi ya nje ni mazuri sana kwa kuongeza viwango vya serotonini!) • Kutoa mwili wako virutubisho inahitaji kujenga neurotransmitters na kuweka homoni ya mkazo kutoka kwenda juu sana, ikiwa ni pamoja na Omega 3 asidi ya mafuta, phosphatidyl serine, vitamini B, na vitamini C. Ili kutibu neurotransmitter usawa kwa mafanikio, ni muhimu kupima ngazi mbalimbali neurotransmitter na ngazi ya homoni kwa sababu mahusiano kati yao ni wengi na tata. Harper amebuni mpango wa kina wa kutathmini kila mgonjwa, kutambua maeneo ya upungufu wa kimetaboliki na ukosefu wa usawa, na kisha kuagiza mpango wa kibinafsi wa kurudisha afya ya akili na kimwili. Ikiwa unataka kujua zaidi kuhusu vipimo vya neurotransmitter au kupanga miadi, tafadhali piga simu ofisi yetu kwenye 512.343.9355. Njia 10 za Kuungua Kalori Kwa kuwa maisha yetu ni magumu na tunazidi kufanya mazoezi kila siku, ni vigumu kufanya mazoezi kwa bidii. Ikiwa huwezi kupata wakati wa kufanya mazoezi ya muda mrefu ya kupiga makofi, kufanya mazoezi ya moyo, au kupiga ngumi, fikiria kuingiza baadhi ya mazoezi haya ya dakika 20 yanayotumia kalori katika utaratibu wako wa kila siku. Piga mwili wako na utashangaa jinsi matokeo yanavyoweza kuongezeka! - Sura ya 1. Tumia ngazi. - Pili. Kata nyasi. - Tatu. Kuendesha baiskeli. - Nne. Vacuum nyumba. - Tano. Nenda kutembea. - Sita. Fanya kazi katika bustani. - Saba Nenda kucheza dansi. - Nane. Fanya ngono. - Tisa. Osha gari. - Kumi. Kucheza michezo ya video (fikiri Wii TM Michezo!). Je, unahisi kana kwamba umekwama katika hali ya kawaida na unataka kuongeza ladha fulani maishani mwako? Sasa zaidi ya wakati mwingine ni wakati mzuri wa kupata juisi yako ya ubunifu ikitiririka. Watafiti wa Chuo Kikuu cha Texas huko Austin wanasema kuwa kuongeza ubunifu katika shughuli zako za kila siku kunaweza kukusaidia kuishi muda mrefu na kuwa na afya. Kufanya kazi ya ubunifu ambayo ni changamoto na nje ya utaratibu wako wa kawaida hufanya ubongo wako kupitia kujifunza na kutatua shida, na shughuli hizi zinaonyeshwa kufaidi afya yako kwa njia inayolingana na kuwa na miaka saba ya vijana. Kwa hiyo ikiwa unafikiria kubadili kazi yenye kupendeza au unataka kuanza burudani mpya yenye kusisimua, basi fanya hivyo! Huenda ukahisi kuwa mdogo zaidi na kuongeza miaka saba maishani mwako! Je, Ulijua? Unaweza kuongeza miaka 14 ya maisha yako kwa kutumia tabia nne zinazohusu afya yako. Katika utafiti uliofanywa na Chuo Kikuu cha Cambridge na Baraza la Utafiti wa Matibabu, kikundi cha wanaume na wanawake 20,000 walichunguzwa ili kuamua athari za kutekeleza tabia nne zifuatazo za maisha yenye afya: • Mazoezi ya kawaida; • Kula matunda na mboga tano kwa siku; • Kunywa pombe kwa kiasi; • Usiweke sigara; na • Kufuata tabia hizi. Watafiti walifuatilia vifo vya washiriki hadi mwaka 2006 na kugundua kwamba wale waliotumia mazoea haya manne ya afya waliishi kwa wastani miaka 14 zaidi kuliko wale ambao hawakufanya hivyo. Kwa kweli, washiriki ambao hawakupata tabia yoyote walikuwa na uwezekano mkubwa mara nne wa kufa kuliko wale waliochagua mtindo wa maisha wenye afya. Kuna mambo mengine yanayoathiri afya yako, lakini utafiti unaonyesha kuwa mabadiliko madogo ya mtindo wa maisha yanaweza kuwa na athari kubwa kwa afya yako na maisha yako. Kwa hiyo unafauluje kufanya mabadiliko moja au mawili ya haya - acheni tu tatu au nne? Usifiwe moyo - mabadiliko yoyote moja bila shaka yataboresha afya yako! Kuchukua hatua ya kwanza ni ufunguo na kuchukua hatua ndogo, siku moja kwa wakati, itakufanya uende haraka kwenye njia sahihi ya kuishi muda mrefu na afya! Ruthie Harper, MD, ni daktari wa matibabu wa matibabu wa matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu. Tangu wakati huo, ameshauriana na wagonjwa zaidi ya 10,000 na hutoa huduma za kisasa na mbinu za afya na ustawi katika mgawanyiko wa matibabu wa mazoezi yake, pamoja na uharibifu wa ngozi na matibabu ya ngozi katika sehemu ya upasuaji wa matibabu. Mafanikio yake ya kuendelea katika huduma ya afya na urembo viwanda ni msingi hasa juu ya ushirikiano wake wa ubunifu wa utafiti, sayansi ya lishe, majaribio ya kazi ya juu, na aesthetics ya juu.