Tag: neurotransmitters

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

Coffee and Caffeine

Todays post is about coffee and caffeine.

Recently Scott came home from a day at university and declared he was giving up coffee, or to be more precise, caffeine. He explained that one of the lectures he attended was about the effects of caffeine on the body.

This was the start of several discussions and I wondered how much information was available on this subject.

A search of the Internet provides a massive amount on information about coffee and caffeine. Most is about how good it is. There is less information about any down sides.

First, what is Coffee?

Coffee beans are the seeds of a fruit called a coffee cherry. Coffee cherries grow on coffee trees from a genus of plants called ‘Coffea’. There are a wide variety of species of coffee plants, ranging from shrubs to trees.

Coffee beans start out green. They are roasted at a high heat to produce a chemical change that releases the rich aroma and flavour that we associate with coffee. They are then cooled and ground for brewing.

The result is an intricate mixture of more than a thousand chemicals. The cup of coffee you order from a coffee shop is likely different from the coffee you make at home.

About the caffeine

Caffeine is a psychoactive substance that occurs naturally in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is also added to some beverages and supplements.

It is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. The caffeine in beverages is quickly absorbed in the gut. From there it dissolves into both the body’s water and fat molecules. It is then able to cross into the brain.

Food or food components, such as fibre, in the gut can delay how quickly caffeine in the blood peaks. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors.

According to many studies, moderate intake can promote a variety of health benefits, including a lower risk of certain cancers, brain conditions, and liver problems.

Is caffeine bad for us?

Caffeine consumption also carries several risks and the human response to it can vary substantially across individuals. Low to moderate doses (50–300 mg) may cause increased alertness, energy, and ability to concentrate.

This is due to the caffeine increasing the neurotransmitters for memory, concentration and pleasure.

However, research has also linked moderate amounts of caffeine to adverse effects on health.

In 2013, the results of a study showed that consuming as much as 300 mg of caffeine a day during pregnancy may increase the risk of having a baby with low birth weight.

In 2015 a study identified several negative effects of consuming more than 400 mg of caffeine per day. The adverse effects include reduced blood flow to the brain and heart, irregular and/or rapid heart rate as well as reducing the body’s ability to recycle and absorb calcium.

Some symptoms of increased caffeine consumption include anxiety, restlessness, insomnia and tremors.

Interestingly, these effects can also be present when people withdraw from caffeine.

Then there was also a wide range of studies that suggested that the cognitive benefits of caffeine are actually associated with relief from withdrawal, rather than with improvement in function.

To drink coffee or not?

It appears that more research is necessary to confirm whether long-term caffeine consumption is safe. Whether it provides benefits or increases the risk of health problems. At the end of the day, it is how the individual feels when they do, or don’t drink coffee.

On a personal note Scott only drank, on average, 2 cups of coffee a day so he didn’t think that giving up coffee would be noticeable. However, on the day he decided to stop drinking coffee, he experienced headaches, was jittery and quite grumpy. Thankfully these symptoms only lasted one day.

Now Scott is drinking decaffeinated coffee. He states that he his head feels clearer with less brain fog and generally feels better overall.

Till the next post,

Live clean n Prosper.

Sources – US National Library of Medicine, Harvard School of Public Health, Science Direct, Medical News Today