Author: Scott & Rhonda

Is Change as good as a Holiday?

Todays post is about Change or Holidays, a continuation on the topic of mental health.

We have all heard or used the saying ‘ a change is as good as a holiday’, or as Winston Churchill said, ‘a change is as good as a rest’.

Well is it? I decided to do some research and see if there is any scientific basis for this theory.

It turns out that a couple of studies have been conducted and a few scientific papers have been written on the subject.

So I have put together some of the facts for you.

First there is stress

Now stress is actually a process, not a diagnosis. We all experience stress when there is an imbalance between the demands being made on us and whether we are able to cope with those demands.

The level and extent of stress a person may feel depends a lot on their attitude to a particular situation. An event that may be extremely stressful for one person can be a mere hiccup for another person.

Stress is not always a bad thing. Some people thrive on stress and even need it to get things done. When the term ‘stress’ is used in a clinical sense, it refers to a situation that causes discomfort and distress for a person and can lead to other mental health problems,

Generally, continuing stress in the work place has a detrimental effect on people’s health. It is well recognised that sufficient recovery is necessary to counteract negative stress reactions.

Is a holiday the answer?

One study concluded that a holiday for at least seven consecutive days provided an efficient recovery strategy. Another study conducted in 2017, supports this theory. The results indicated that one single short-term holiday, has a large, positive and immediate effect on perceived stress, recovery, strain, and well-being. Interestingly, escaping daily routines and the usual environment do not seem to be crucial for recovery.

For the study participants, the effects were still detected at 30 days (recovery) and 45 days (wellbeing and stress) post-holiday.

Or is change the answer?

Research conducted by New York University; found that daily variability in physical location, along with new and diverse experiences is linked to enhanced happiness. The results suggest that people feel happier when they experience variety in their daily routines.

However simple the change, there’s a neurological reason why variety makes us happy.

Two parts of our brain, essential for mood, are stimulated by change.

The hippocampus, which is a part of the brain that is involved in forming new memories, emotions and learning, is also sensitive to the novelty of new environments.

Another part of the brain, called the striatum, helps us to evaluate our environment and processes reward.

The activity in these areas of the brain tends to be more synchronised in people who explore new things daily. This has a stronger influence on their mood.

Something as simple as introducing a little bit of variety into our day may be enough to increase our sense of well being.

So, it seems that a far as our physical reaction to stress is concerned, science does support the adage that a change is as good as a holiday. Either option has the ability to improve our mental health.

I hope you found this information interesting.

Till the next post,

 

Live clean n prosper.

(Sources – National Library of Medicine –New York University publications– CNBC Make It – )

Tyrosine

Todays post is about Tyrosine, also courtesy of Scott.

We are continuing to look at how diet and supplementation can assist with mental health.

So what is it?

Tyrosine is a nonessential amino acid that is used by the body to produce proteins. The term nonessential means that a person does not need to get it through diet, not that it is unimportant to health. It means that the body can produce it from another amino acid called phenylalanine, which is sourced through diet.

What does tyrosine do?

The body uses it to produce several important neurotransmitters. The following 3 play a vital role in many important functions.

* Dopamine: sometimes thought of as the motivational neurotransmitter, is regarded as being in charge of the 3 M’s, mood, memory and movement. It also helps support feelings of pleasure, reward, and motivation. On top of that it is also a big player in addiction, so it needs to be well balanced. Fortunately the body is very good at doing this. The absence of dopamine may contribute to attention issues, sexual dysfunction and depression.

* Epinephrine: Also known as adrenaline, this chemical plays a critical role in the fight-or-flight response.

* Norepinephrine: Also known as noradrenaline, the body releases this chemical along with epinephrine to increase heart rate and support the fight-or-flight response. It also provides energy by breaking down fat and increasing blood sugar.

Apart from being responsible for the fight or flight response, adrenaline and noradrenaline are also associated with memory retrieval, attention and vigilance.

When the body cannot produce these important neurotransmitters in sufficient quantities, a person may experience concentration issues, mood changes, and difficulty managing stress.

Tyrosine is also involved in the production of thyroid hormones. The thyroid is a small gland in the neck that is responsible for regulating metabolism, heart rate and blood pressure.

So, diet and/or supplementation?

Early research on tyrosine suggests that it may help counteract the effects of stress by supporting neurotransmitter function, attention, and cognition. A 2015 study supports this claim, suggesting that when stress depletes neurotransmitters, tyrosine supplements may improve cognition.

Tyrosine is sometimes prescribed for mood improvement and to help deal with stress, even to help with cognitive performance. However, excess amounts of tyrosine can lead to an imbalance of thyroid hormones leading to hyperthyroidism.

High protein foods tend to be high in amino acids. So a diet containing whole foods rich in phenylalanine usually means that a person can meet their daily tyrosine needs.

Some foods that are rich in phenylalanine, include:

  • soy products, such as soybeans, tofu, and soy milk
  • fish and meat, including chicken, turkey, and pork
  • eggs and dairy products, such as milk and cheese
  • seeds, including pumpkin and sesame seeds
  • beans, such as lima beans

Vegetarians and vegans may need to focus on eating more high protein foods, such as tofu, to ensure that they produce enough tyrosine and other amino acids.

Always see your preferred health professional rather than self-prescribing with Tyrosine supplements.

Till the next post,

Live clean n Prosper

(Sources – National Library of Medicine – Science direct -)

Tryptophan

Today’s post is about Tryptophan.

In our last post about Depression, Scott mentioned that the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. So, today we are going to focus on tryptophan.

So, what is it?

Tryptophan is an essential amino acid, meaning that it cannot be produced in the body and so must come from food.

It plays a fundamental role in human nutrition and health and is required for normal growth. The body uses it to create several bioactive compounds including vitamin B6, serotonin and melatonin. It is required for the production and maintenance of the body’s proteins, muscles, enzymes, and neurotransmitters. The liver can also use tryptophan to produce niacin (vitamin B3), which is needed for energy metabolism and DNA production.

Its role in animal and human health can therefore impact on many diseases and conditions.

What is the connection to mental health?

Being one of the main building blocks for serotonin it is quite important to have a plentiful supply. It is a natural sedative and is one reason that you feel sleepy after a big meal of protein like turkey at Christmas. Research has also shown that if you have a low-tryptophan diet, brain serotonin levels drop.

Tryptophan can potentially be used by the body for a lot of different things but most of them lead back to serotonin, so lets have a look.

Because tryptophan helps make serotonin, which is responsible for things like arousal, perception, pain and mood, anything in those areas can be altered by tryptophan. For example, if you are trying to give up smoking, taking tryptophan supplements may help to reduce the cravings by changing your perception. In addition, low amounts of tryptophan in the body may contribute to depression and sleep disorders.

Serotonin also mixes with something called Sam-e to make melatonin that is a big player in the sleep wake cycle. Theoretically it can even be used to help with ADHD as low serotonin can show as poor impulse control.

Can diet make a difference ?

Tryptophan is commonly found in foods that contain protein. Although meat is often a key source of protein for many people, there are also many vegetarian and vegan sources as well as a supplement in powder form.

Interestingly if you suffer from fructose mal-absorption then this can reduce the levels of tryptophan that is available for use.

The following foods are good sources of tryptophan:

Salmon, Poultry, Eggs, Spinach, Seeds (such as pumpkin, sesame & sunflower), Milk, Nuts and Soy products.

So ensuring that your diet contains a variety of these foods can assist in maintaining your body’s levels of this essential amino acid.

 

It is easy to see that within the human body one little thing leads to another and then another. The body is a tangled web of neurotransmitters, enzymes, proteins and things that all interact with each other.

Tryptophan can react with a large number of other substances including herbal remedies so as always consult a professional before taking. Side effects can include tiredness, heartburn, GIT upset and headaches.

Till the next post,

 

Live clean n Prosper