Many people take medications for depression and anxiety, it has become more accepted and mainstream in society and traditional medicine.  In fact, there has been an over 60% rise in the use of antidepressants in the last 10 years and 1 in 6 Americans take some type of psychiatric drug.  Why the rise? Are more people depressed? Are more people willing to talk about it?  Maybe it’s a combination of both. 

While I am not against the use of these pharmaceuticals, as an integrative practitioner, I must ask myself: Are there preventative lifestyle measures that can be employed to improve psychological wellbeing?

There are several dozen known neurotransmitters, of these there are a set of neurotransmitters that do the bulk of the work in our major neurological pathways.  These neurotransmitters are referred to as the “Big 6,” they are: acetylcholine, dopamine, norepinephrine, serotonin, gamma-aminobutyric acid (commonly known as GABA), and glutamate.  Because this topic is quite extensive, there will be multiple posts to fully cover how we might improve our psychological wellness by encouraging neurotransmitter regulation. 

Let’s begin with Serotonin.

Low serotonin levels are commonly associated with depression.  This neurotransmitter is linked to mood, appetite, digestion, sleep, memory, and sexual desire and function. Serotonin is produced in the brainstem, the gut, and is also found in platelets and the kidneys. It is sometimes referred to as one of the “Happy Hormones.”

Classic Symptoms of Serotonin dysregulation include:

• Lack of joy
• Guilty Depression (when you feel guilty about being depressed)
• Seasonal Affective Disorder (SAD)
• Being Overwhelmed
• Trouble falling asleep

The serotonin that is produced in the body does not cross the blood brain barrier; this makes it much more important to consider the precursors of serotonin that are able to pass this barrier. The amino acid tryptophan is a precursor to serotonin and can pass this barrier, but only with active transport, this means it needs help to cross.  In this case the transport is insulin-dependent, and therefore, dependent on blood glucose control. Once inside the brain, tryptophan then employs enzymes that use cofactors to complete the transformation to serotonin. These cofactors include Oxygen, Iron and a variety of B vitamins.  

Some potential interventions to improve serotonin regulation are:

• Balanced diet 
  • Protein intake – Adequate protein intake is important since tryptophan is an amino acid it is found in protein products. High tryptophan foods include chicken, turkey, fish, oats, beans, lentils, eggs, nuts, seeds, tofu/soy products, cheese, and red meat.
  • Nutritional cofactors – Intake of foods high in the nutritional cofactors of serotonin synthesis is also key.  Iron and B vitamins are also found in many of protein foods listed above
  • Glycemic control – While tryptophan’s transport into the brain is insulin dependent, we then know that we need to have better focus on glycemic control.  Regular meals containing moderate amounts of complex (high fiber) carbohydrates will work wonders in regulating your blood glucose.
• Guard against anemias
  • Iron status – Monitor ferritin levels in your annual blood work, again be sure that you are consuming adequate iron sources.  High iron sources include legumes, meat products, poultry products, shellfish, and dark leafy greens.
  • Other B Vitamin and inflammatory anemias – Choose foods that are high in protein and/or iron and you are likely to consume B vitamins while you are at it.  There are also other anemias that are caused by inflammation.  An elimination diet might be needed in this case to identify food triggers.
• Proper Oxygenation
  • Management of heart and lung disorders – Oxygen, also a cofactor in the synthesis of serotonin, must be well circulated in the body in order to participate in this process. Heart and lung issues can negatively affect the availability of adequate oxygen.
  • Must have good perfusion – Also generally known as circulation, the body must have the capability to transport oxygen to the brain for the purpose of creating serotonin from tryptophan.

If you are struggling with depression, we strongly recommend you seek out a therapist and speak to your doctor about it.  You can additionally consider making an appointment with one of our Registered Dietitian/Nutritionists. We can help you review your diet and meal timing to ensure a serotonin-supportive system.