Tag: memory

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 -)

Memory loss – Peri-menopause or Ageing?

Todays post is about Memory loss, is it Peri-menopause or Ageing?

Over the last few months, some of my female work colleagues and I have been discussing how occasionally we find ourselves suffering from a lack of concentration, memory loss and feeling a bit ‘scatterbrained’.

This got me thinking. Is this a sign of ageing or is this is another reminder of ‘peri-menopause’? Or maybe both!

About Memory

Webster’s Dictionary defines memory as “the mental capacity or faculty of retaining or recalling facts, events, impressions, or previous experiences”. Therefore memory loss would be fleeting periods when a person loses the mental capacity or faculty of retaining or recalling information.

As we get older, one of the most common changes that we notice is memory change.

Scientists say that the brain begins to lose sharpness of memory and powers of reasoning and understanding not from 60 as previously thought, but from as early as 45.

Their evidence comes from a large study of more than 7,000 civil servants aged between 45 and 70. The 5,000 men and 2,000 women agreed to undergo verbal and written tests on three occasions over a 10-year period for what is called the Whitehall II study.

Knowledge of how memory changes as we get older is a lot more positive than in the past. Memory change with healthy ageing certainly doesn’t interfere with everyday life in a dramatic way.
However, everyone is different and the effect of getting older on memory is different for each person.
Ageing can affect the memory in different ways, such as attention processes, the ability to get new information into storage, the time it takes to recall things, and “on the tip of the tongue” experiences.

Research also suggests that immediate memory and lifetime memory do not change as we get older.

The difficulty of being able to think straight is also a common symptom associated with the onset of peri-menopause.

What causes memory loss during peri-menopause?

In the case of memory lapses, oestrogen plays a special key role. It has a large effect on the functions of the brain and influences language skills, mood, attention, and a number of other functions, including memory. Oestrogen is directly linked to verbal word fluency (the ability to remember names and words). It’s no wonder then that as a woman’s oestrogen levels begin to drop, her memory may suffer.

Many women start to experience peri-menopausal symptoms from the age of 45 onwards.

Add to that now that our memory is affected by ageing from the age of 45 onwards, ageing women have a lot to deal with.

All is not lost, as there are some things we can do to exercise our brain and improve our brain ‘fitness’.

  • Avoid harmful substances and eat a well balanced diet. Excessive drinking and drug abuse damages brain cells.
  • Challenge the brain by reading widely, keeping mentally active, and learning new skills. These pursuits strengthen the brain connections and promote new ones.
  • Make sure we get regular and adequate sleep.
  • Use a notepad and carry a calendar. This may not keep your memory sharp, but does compensate for any memory lapses.
  • Organise some of those personal belongings. Use a special place for necessary items, such as car keys and glasses.

 

All of this science is great and helps me to understand that it’s not ‘just me’, though it does not help my brain cope with the occasional lapses in memory.

However, dairies and calendars have become quite important fixtures in my life lately. This ensures I don’t forget important things. I will also keep up my creative pursuits, quizzes and crossword puzzles for that bit of ‘brain training’.

Till the next post,

 

Live Clean n Prosper

Sources – www.fightdementia.org.au – www.theguardian.com

What is Fibromyalgia?

Fibromyalgia is a common condition. So what is it?

Todays post is about Fibromyalgia.

A topic that has been discussed a bit in my family of late.

This is a fairly common condition that affects many people, from all walks of life. Statistically it affects women more than men.

So, what is Fibromyalgia?

As described in Davidson’s Principles & Practice of Medicine; fibromyalgia is a condition that presents as widespread body pain, which is often worse in the neck and back.

People who suffer from the condition have a reduced pain threshold and tenderness at certain sites throughout the body. Many sufferers find that physiotherapy often makes it worse. These symptoms are often accompanied by fatigue; memory problems and disturbed sleep patterns. A high proportion of fibromyalgia patients also suffer from tinnitus.
Fibromyalgia commonly begins between the ages of 35 and 50 years of age.

What causes it?

The cause is poorly understood, however there are 2 factors that are thought to be major contributors.
Poor sleep, or more exactly, reduced non-rapid eye movement (non-REM) sleep.
Delta waves are characteristic of deep stages of non REM sleep. This usually occurs in the first few hours of sleep. This type of sleep is recognised as having an important restorative function.
The other factor is thought to be psychological distress, such as anxiety or distressing life events.
Unfortunately, the condition can also create a perpetual cycle.
– The pain causes anxiety and poor sleep – the anxiety and poor sleep contribute to the condition causing pain – and so the cycle repeats.

How is it diagnosed?

Fibromyalgia is a complex condition that has many varied symptoms that could also be linked to other health problems. There are no blood tests or imaging test that show this condition, so it is difficult to diagnose.
Therefore most health professionals will have to conduct various tests to rule out conditions with similar symptoms.

How is it treated?

There are no guaranteed cures or medications for fibromyalgia. The most recent research I could find recommends a combination of treatments. This is to help patients manage the individual factors contributing to the condition.
The most common of these are pain, sleep, physical activity and psychological wellbeing.
Most treatment programs seem to include simple measures such as hot baths, aerobic and strength exercises along with relaxation and meditation.

The studies surrounding this condition, the causes and the treatments are ongoing.
I hope that this information is helpful to you or anyone you may know with this condition.

Till the next post,

Live clean n prosper.

Sources – Davidson’s Principles & Practice of Medicine, hindawi, science direct, Pub Med