Depression and Amino Acids: The Natural Fight

Image Credit: iStock/Cosmin 4000

Depression is a serious issue. This mental disorder effects approximately 9.9 million people in the USA today, according to psychiatric studies. These particular amino acids are integral in the production of mood enhancing neurotransmitters.

We have known for since 1974, from the study conducted by Prange AJ et al, that low levels of specific neurotransmitters (NTs) are linked with depression. These NTs are norepinephrine, serotonin, and dopamine. Deficiencies in these NTs play a significant role in a number of disorders. A number of the disorders that can arise include:

·         Depression

·         Anxiety

·         Panic attacks

·         Insomnia

·         Irritable bowel

·         Hormone dysfunction

·         Eating disorders

·         Fibromyalgia

·         Obsessions

·         Compulsions

·         Adrenal dysfunction

·         Chronic pain

·         Migraine headaches

·         Early death

That is quite a list. Yes, it is also very dramatic. Depression is a deeply damaging, crippling disease. A disease that currently fuels an $14.5 billion-dollar research and treatment industry. Experts agree that the costs will balloon to $16.8 billion by 2020 and $18.3 billion by 2025. These costs are not likely to be deferred to any philanthropic organization. Bill and Melinda Gates are not are not about to fork over a few billions to defray the medical morass in which we find ourselves. No, this sad news must be faced directly. Or, perhaps, nutritionally. If we truly are what we eat, then what are the alternatives?

Some of these NTs are what is known as catecholamines. This classification of NT indicates that the compound is released during times of stress. Think ‘fight or flight,” high stress at work or home, strenuous exercise. Just about most any activity or event which will put your system into a high-alert status is one in which your system will produce these catecholamines, these NTs. Those NTs are:

·         Dopamine

·         Epinephrine

·         Norepinephrine

The other amino acids which multiple studies have indicated as capable in fighting depression are:

·         L-Arginine

·         L-Citrulline

·         L-Ornithine

·         L-Tyrosine

·         GABA (Gama-Aminobutyric Acid)

·         Glutamate

·         L-Theanine

·         L-Typtophan

·         Serotonin (NOTE: This is not an amino acid, but it has been listed as a separate compound that is supplemented along with amino acids

This is it. 12 amino acids that have been shown in several international studies to improve mood, motivation, shore up determination, and assist in a multitude of mental functions for which people seek medical help. Let’s go over these compounds to learn about how they help our mental functions.

Neurotransmitters are, in short, how our brain cells and nerves cells communicate. NTs are released into the gaps between the nerve endings. These chemicals are then absorbed by the receptors on other nerve endings to complete the communication. These nerve endings, by the way, are called dendrites. Dendrites are coated with a protective material called myelin. This sheathing protects nerves, gray matter – like the brain – from our immune system.

What are these aminos? Where or how can we get them into our diet regularly? More to the point, what do each of these compounds do? Scientists have identified eight amino acids and one specific neurotransmitter, all of which we can safely supplement or find in our regular diets (dietary sources are ALWAYS preferable).

Let’s take a quick look at what those eight aminos and one NT are. I hope that the chart below will help. The intent is that you can print it out and use it as a reference.

                                                                                

	Function	Side Effects	Source
L-Arginine	Changed into nitric oxide (NO). NO improves blood circulation by relaxing blood vessels.	Side effects may include; low blood pressure, bloating, diarrhea	Turkey, Chicken, Pork Loin, Pumpkin Seeds, Peanuts, Dairy
L-Citruline	Gets converted into L-Arginine. Made by the body. This may be a better supplemental amino since it gets metabolized into Arginine.	No side effects have been reported, but, if you take nitrates for heart disease, talk to your doctor first.	Dark Chocolate, Walnuts, Spinach, Watermelon, Citrus
L-Ornithine	Primary role is in the urea cycle. It helps to clean out and support the health of the liver. It also aids in healing process and sleep.	None	This is made by the body, it is a non-essential amino acid. During times of stress supplementation can help.
L-Tyrosine	Used in making: Dopamine, Adrenaline and Noradrenaline, Thyroid hormones, and melanin.  It may improve mental functions during times of increased stress according to studies.	None	This is made by the body, it is a non-essential amino acid. Produced from dairy products. The word "tyros" is Greek for cheese.
GABA	A neurotransmitter which sends and regulates chemical messages in the brain and nervous system. Lowers anxiety and aids the sleep process.	Side effects may include; Upset stomach, headache, sleepiness, muscle weakness	Fermented foods and foods high in flavanoids (berries, citrus fruits, apples, pears, tea, wine)
Glutamate	Excitatory neurotransmitter that is important to memory, a GABA precursor, in foods improves gut function, improves both appetite and satiety, boosts immunity, cell longevity, bone health, and muscle function	In excessive amounts, it has been linked to some depressive disorders, cancer issues, migraines. The WHO Organization has concluded that glutamate is safe as a food additive.	Non-essential and from food sources. It is found in high protein foods like meat, chicken eggs, tomatoes, and cheese
L-Theanine	Reduces anxiety and stress, increases/improves brain function, improves cognitive function of caffeine on the brain, protects circulatory system, improves stress resistance, may reduce some symptoms of depression	No side effects of its own; however, it can lower blood pressure. If you are taking blood pressure medicine, talk to your physician first and be vigilant.	Tea leaves, Green Tea, bananas, chicken, brown rice, potatoes
L-Tryptophan	Precursor for niacin, melatonin, serotonin. Good for overall mood and sleep.	Side effects may include; belching and gas, dizziness, drowsiness, and dry mouth.	Pumpkin seeds, soybeans, cheeses, lamb, beef, pork, chicken, turkey, tuna, eggs
Serotonin	Plays significant role in digestion, blood clotting, bone density, sexual function, and mood. Low serotonin levels have been identified in many people with depression.	Side effects may include; Drowsiness, nausea, dry mouth, nervousness, and dizziness	Eggs, cheese, pineapple, tofu, salmon, turkey

21/90 Habits in Training and in Life

By now you have easily caught on that the 2017 January Tabata Challenge is going to be posted and talked about daily. In these daily posts, which are journal entries more than articles, I am hoping to accomplish three primary goals.

First, to pass on important information. For me, if I understand the why of something, then it is easier for me to get behind it. If that “why” can help motivate some of you, then fantastic, it is vital.

Second, learning is awesome! It is. Learning is a lifelong process and is a sign of growth. Both of which go hand in hand with exercising and the fitness lifestyle.

Third, and most importantly, is the creation of a habit and lifestyle. This is where the 21/90 Rule comes into play. A long, long time ago, in a training center far, far away a coach with a mounting tension headache that was nearing migraine proportions was trying to impress upon a group of young would-be athletes that to change a habit take 21 days.

No matter what that habit is, it takes 21 days to change it. Your running form. Your lifting technique. Not smoking. Changing your eating habits. Everything, habits take 21 days to form. Some smart guy, or gal, expanded on that with the very real fact that it takes 90 days to make that habit a lifestyle.

With that in mind, I am reposting a piece I wrote last February on making habits stick.

Whether you are an entrepreneur, a manager, worker, student or other making new habits is a difficult and trying task. It is something that successful people seem to have made look easy. It isn’t, though, is it? How do professional athletes and elite forces make new habits? They build muscle memory. Your brain is your best muscle. Or, at least, it should be.

By actively using the steps outlined below you can be pretty certain that you will have new habits in place and benefiting from them. It won’t be overnight, not in the least.  New habits are instilled, on average, over about 21 days. This time frame is based on the observations of a plastic surgeon from the 1950s.

“What can a plastic surgeon from almost 70 years ago know about making habits?” Good question. He noted that his patients took an average of 21 days to get accustomed to the change. Be it their nose, cheekbones, an amputation the time to get used to the change was around 21 days. I am inclined to agree with that timeline.


Making Habits Stick

During the initial habit making you will go through the following phases. There are the Glory Days. There is the Rough Run. Finally, it begins to settle in to a comfortable habit. The Glory Days are the first several days of the new habit. Everything feels new and exciting. The Rough Run comes after the new car smell has faded. Then there is the Comfortable Habit. This is when you are doing just what you set out to do in the first place. It feels good. Good results are coming in.

Visualize what this new habit will look like. See it so vividly in your mind that you can feel and taste it. Bring in all of your senses when visualizing the success of the new habit. Elite forces like Navy SEALS and Army Special Forces do this with their training and making new habits. Top rated athletes practice this. They play each step of the game in their mind before getting onto the field. Martial artists do this to help solidify their techniques. Research shows that by visualizing your actions and the success of them actually makes the neural connections necessary for the new act. It also does trigger some physical adaptation for it, as well.

How does one get through the Rough Run? Linking personal positive rewards as a way to mark hitting the milestone.

Link Positives to making new healthy habits. Treat yourself to something that involves as many senses as you can to reward yourself. Something I like, and miss from my days in Europe, is sitting back with a cappuccino. I use them now as a reward for achieving a set goal and for making new habits. Cappuccino smells wonderful. It tastes grand. It even has its own feel in your mouth. The sound of the milk being frothed is the audible cue that things are great.  Even seeing the foam reminds me of those late afternoon coffees sitting near the curb or a heater in a café. This is the sort of thing that brings all of you together to celebrate your achievement.

Sometimes life will knock you out of the new track before it becomes a healthy rut. At these times you have to head back into your healthy habit as fast as you can. As fast as you can without stressing out, that is. Close your eyes and breathe deeply for about 12 breaths. That will take approximately 2 to 3 minutes if you are breathing fully and deeply. These breaths will not only help slow you down, but they will flood your system with more oxygen. The higher O2 content will feed your brain. There you have it, you are reset and ready to reengage.

Visualize the new habit as a regular attribute or action. Breathe deeply. Refocus on the goal. Then, with your mind calmed, cleared, and full of O2 step back into your habit. After the 21 days are done you will find that coming back into the track is easier and that getting knocked out of it is less perturbing.