Tag: dopamine

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 -)

A bit about Depression

Todays post, courtesy of Scott, is about Depression.

September 8 was R U OK day; a day organised to create awareness about mental health issues. So with that in mind, we have decided to share this short overview about depression.

Depression is among the most common of all mental health conditions, and impacts many Australians every day. While we all get sad, feel low or lacking in energy at times, people with depression experience these feelings more intensely and for longer.

What is Depression?

The Webster dictionary states that depression is defined a state of feeling sad: low spirits: or melancholy. More specifically it is a mood disorder that is marked by varying degrees of sadness, despair, and loneliness.

It is typically accompanied by inactivity, loss of concentration, feelings of guilt, social withdrawal, sleep disturbances, and sometimes there may be suicidal tendencies. But in reality it is far more complicated than that. It affects how you feel, think and behave, and there are physical symptoms as well.

Experts have been arguing for years over what causes depression and still there is no consensus.

So, what have I learnt from study, observation and experience?

All of our thoughts and emotions are the culmination of an incredible array of interactions of neurotransmitters. Things like serotonin, dopamine and nor epinephrine just to name a few. All of these chemicals are affected by another multitude of things like our vitamin and mineral intake, genetics, epigenetics and our environment.

This means that the food we eat and the drugs/medications we take can have a measurable physiological effect on our mood. Recently scientists are discovering more about the brain-gut connection and our moods.

Genetics and epigenetics means that our biological family and even where we live can also have an effect on our mood.

What simple things can we do?

The good news is that no matter what is going on now or whom your parents were; good mental health is in your hands.

Making time to talk with a mental health professional is a good start, however there are some additional things that can help. With some simple changes to your daily routine, big improvements can be made. This does not mean that things will get easy or that a good diet is a cure all, but it is a start and every little bit helps.

When it comes to nutrition, things can get a little more complicated and a consultation with a naturopath or nutritionist will be beneficial.

Generally the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. What foods can I get these from you ask and what is tryptophan? That is a whole other subject and will be covered in another post.

For now consider making sure your diet is high in green leafy veg, bright coloured fruit and lean meats. Also, don’t forget to drink water; the recommended amount per person is .03 mls per kilo of body weight. It doesn’t sound like much but when you do the sums, you will be surprised at how much you should be drinking.

We hope this information is helpful,

Till the next post,

 

Live clean n Prosper

What is Mucuna pruriens or Velvet bean?

Today I’m writing about Mucuna pruriens or ‘velvet bean’.

Recently, a colleague of mine mentioned it to me. As I had never heard of it before, I decided to do some research and share what I found.

What is Velvet Bean?

It is a legume that grows wild in tropical and sub tropical parts of the world. It has many other common names such as Cowhage, Cowitch, and Lacuna bean. Its botanical name is ‘Mucuna pruriens’ and it has long history as a food and a medicine.

The plant is a climber, like many species of bean or pea. It has white, lavender or purple flowers. The mature seedpods are covered in tiny hairs that cause severe itching when they come into contact with the skin. The actual seeds, or beans themselves are shiny black or brown.

The plant is popular as a fodder crop for animals in many parts of the world. It is also used to improve the soil for other crops.

What are its health benefits and uses?

The mucuna pruriens beans can be eaten as a food. The raw velvet bean seeds are rich in protein, essential fatty acids and minerals.
In many Asian countries the beans are used in the manufacture of miso and tempeh. In some countries they are roasted and used as a coffee substitute. The young seedpods can also be cooked and eaten like runner beans.

All parts of the plant, including the beans, have a history of medicinal uses.
The earliest records refer to the beans being used in Ayurvedic medicine over 2000 years ago as a diuretic and aphrodisiac. The leaves have been used for skin disorders and muscle pain. In the 1960’s research found that the beans contain a substance that has been revolutionary in the treatment of Parkinson’s disease.

In 2004, and more recently in 2017, new studies were conducted into the use of mucuna pruriens in the treatment of Parkinsons disease. These studies support the idea that mucuna pruriens is a safe alternative treatment.
The bean has also increased in popularity as a treatment for nervous disorders such as anxiety. It is also used to manage male infertility.

The velvet beans contain substances that are anti-diabetic and anti-inflammatory. They are also high in antioxidants due to the presence of L-dopa. L-Dopa is a precursor of the neurotransmitter dopamine.

Dopamine is one of the “feel good” chemicals in our brain. Interacting with the pleasure and reward center of our brain. Along with other chemicals like serotonin, oxytocin, and endorphins, dopamine plays a vital role in how happy we feel. In addition to our mood, dopamine also affects movement, memory, and focus

With this in mind, there are several health food & supplement companies producing products containing mucuna pruriens. Many of these products are recommended to assist with mood, focus and stress management.

So if anxiety or stress is hampering your life, it might benefit you to visit your local health food store to see how these velvet beans can assist you.
I personally haven’t tried any Mucuna supplements, however in light of this research, I would consider trying it.

Till the next post,

Live clean n prosper

Sources – The National Center for Biotechnology Information, Science Direct , Wikiped