Which Neurotransmitters are Related to Mental Health
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Did you know that 1 out of every 5 Canadians experiences a mental illness or addiction problem each year?
Did you also know that by the time Canadians turn 40, half of them have, or have had, a mental illness?
Look around. That means that either you or the person standing beside you has been, is, or will be affected by a mental health issue.
To discover more about the difference between mental health and mental illness, what mental illness can look like, and what natural things you can do that may help, be sure to check out our last blog.
And, in honour of mental health awareness month and our continual quest to shed additional light on the topic of mental health, this week, we’d like to take a closer look at neurotransmitters, their effects on mood, and natural foods or supplements that can help.
Natural Brain Chemicals and Your Mood
Brain and mental health concerns affect a considerable number of people. But, where does it all come from? Does it start or continue because of the way the brain and nervous system are working?
Some of it is genetic, passed down from our families. Some of it is triggered by stress and/or traumatic life events. Many times it seems to be related to “brain chemicals” called neurotransmitters. And, most likely, it’s a complex combination of these, plus other factors!
Today we’re talking neurotransmitters and their roles in mental health for stress and mood. Plus next week, I’ll fill you in on how to naturally boost these neurotransmitters and your mental health.
Neuro-what? (Neurotransmitters)
Our nerves are one of the main communication systems in our body. The whole nervous system, including our brain, spinal cord, nerve cells, and a few other vital cells, is sometimes called the “master communication system of the body.”
Ever wonder how these cells communicate and what this may have to do with mental health and brain health?
This is where “neurotransmitters” come in. They are “brain chemicals” made from protein. Neurotransmitters do precisely that - they transmit information between nerve cells. They help our neurons “talk” to each other.
We have billions of neurons in our bodies. About 100 billion of them are in our brains, and there are billions more in our spinal cords and the rest of our bodies. Neurons relay messages from our brain and spinal cord (central nervous system or CNS) to everywhere in our bodies; all the way down to our big toes and all the way back again.
In fact,
“All sensations, movements, thoughts, memories, and feelings are the result of signals that pass through neurons.” (NIH)
This is why the research into neurotransmitters is so fundamental when it comes to brain and mental health!
How Neurotransmitters Work
Neurons use both electrical and chemical signals to transmit messages. A neuron is a nerve cell with a long tail-like end called a “dendrite.” When it receives a message, it sends the signal from one end of the tail all the way down to the other end of the cell via electricity. But, it can’t send its electrical signal through to its neighbouring neuron. To send that message over, it communicates with its neighbouring neuron using neurotransmitters.
Here’s how it works.
Think of the game “hot potato” where people are in a line or a circle beside each other. The first person gets the “hot potato” and needs to pass it to their neighbour. This has to continue as quickly as possible until the potato ends up in the right place.
In real life, a neuron gets a signal - say you touch something hot. Let’s consider this “hot” signal the “hot potato.” The neuron in your finger where you touched a hot pan gets the message and needs to quickly send it through the communication network all the way to the spinal cord or brain.
It first sends the signal as an electrical signal through its “tail” all the way to its other end. Think of this as the first person holding the potato and turning toward their neighbour while still holding the potato. In your neurons, this is done electrically, so while the potato is in someone’s hands, it’s like the electrical signal going from one side to the other.
But that one neuron doesn’t reach all the way where the signal needs to go - it needs to get to your spinal cord or brain. So, it has to relay that signal to its neighbouring neuron. Here’s where it passes the “potato” to the neighbour. The problem is that it can’t pass the electricity. So, it has to change that signal into a chemical to get to the neighbouring cell. This is where neurotransmitters come in.
This neurotransmitter goes through the tiny space between the two cells called a “synapse.” When that neurotransmitter reaches that neighbouring neuron, it attaches to a “receptor.” That receptor is the neighbour’s hands that catch that “hot potato.” When that neurotransmitter gets to that second cell, it then changes the chemical signal back into an electrical one.
This electrical-chemical communication happens exceptionally quickly and continues over and over again until the message arrives at its destination. It travels from your fingertip up to your spinal cord or brain, where a super-quick decision is made. Then another signal gets sent back down to your finger, directing it to move the muscles to pull your finger away from the pain quickly.
This is how our nervous system is the master communication system of the body! It’s how our brain knows if it should be awake (because of the light your eyes see), whether you’re too hot (and need to sweat to cool off), or whether you’re in danger (and need to “fight or flee”).
Key Neurotransmitters
There are many different neurotransmitters - each with its own roles to play. Let’s look at three key ones and what we know so far about their roles in stress and moods.
Key Neurotransmitter #1 - Serotonin // Happy
Serotonin, also known as 5-hydroxytryptamine (5-HT), has many roles in the nervous system. It’s involved with maintaining our body temperature and is transformed into melatonin to help us get sleepy when the light starts to dim. It’s also important for our memory, our stress response, and processing our emotions.
Serotonin is made from the amino acid (one of the building blocks of protein) tryptophan. Because of its role in mental health, many medications for depression target the serotonin that is produced in the brain.
Some serotonin is made in the brain, but most of it is actually made in the gut.
One of serotonin’s roles in the gut is to help our gut keep food moving through it (“gastric motility”). Researchers are looking into the roles of the serotonin produced in the gut - at this point, it’s unclear whether the serotonin made in the gut travels to or affects the brain.
Key Neurotransmitter #2 - Norepinephrine // Alertness & Stress
Norepinephrine (NE) is a neurotransmitter released in the brain and is involved in the stress response. If you’ve heard of “adrenaline” and the adrenaline rush of being on a rollercoaster or bungee jumping, you’ve heard of epinephrine. Epinephrine is another name for adrenaline. It’s a massive part of our “fight or flight” reaction. [1]
The part of our nervous system that is activated when we’re stressed and when we feel anxious results in a rapid release of norepinephrine in the brain.
Norepinephrine is made from the next neurotransmitter we’ll discuss: dopamine.
Key Neurotransmitter #3 - Dopamine // Motivation & Behaviour
Dopamine (DA) is the “motivation” neurotransmitter - it helps us to seek out rewards. Dopamine helps turn our enjoyment of a reward into the desire to go out and get that reward. In this way, it’s thought that dopamine helps to shape behaviour. Some medications used to treat behavioural disorders work by changing how dopamine acts in the brain.
This “motivation” role of dopamine is also involved in our moods. For example, when dopamine levels are low, we can experience “anhedonia,” which is when we lose our motivation to seek out rewards or become unable to feel pleasure. [2]
Dopamine has other roles in the brain and nervous system communication, too. It’s important for working memory and mental flexibility. It also helps to control our movement. For example, when certain parts of the brain don’t have enough dopamine, it can result in the muscular rigidity of Parkinson’s disease.
Dopamine is made from the amino acid called “tyrosine.”
Neurotransmitters and Stress
Stress is anything that challenges our body’s ability to maintain optimal health and have all of our systems balanced. This goes for mental health (psychological stress) as well as physical stress (i.e. exercise and/or being cold).
Our natural physical and mental reactions to stress are for our own survival.
Psychological stress can trigger our brain to react to danger. And our “fight or flight” response happens whether we’re scared because we’re on a roller coaster, whether we almost got in a car accident, or whether we’re overworked and worried about our jobs. These are all examples of psychological stress, and they all cause the same response in the brain and the body.
Neurotransmitters and Mental Health
Depression and anxiety are some of the most common mental health concerns in the world. Many people experience both, though women are more likely than men to be diagnosed.
It’s projected that over the next few years, depression will become the leading cause of disability in the United States.
Depression involves a persistent feeling of sadness and loss of interest, emptiness, or irritable mood that can significantly affect someone’s ability to function. [3] Sometimes there are sleep issues, lack of energy, and effects on appetite, and anhedonia (a lack of motivation to seek out things that used to interest us or make us happy). Even though symptoms may differ from person to person, depression affects how someone feels, thinks, and behaves.
NOTE: If you think you may have depression, anxiety, or any other brain or mental health concern, please see your licensed healthcare professional. You may also want to consult a neuronutritionist to help you figure out what to eat. Food can either act as the best medicine or the worst poison for your brain.
The causes of depression seem to be very complex, with many possible reasons that are unique to each individual. Reasons like genetics, hormones, stress and emotional loss may all contribute to the risk of depression.
A lot of research has looked at the structure and function of the brain to understand how it controls mood and emotions. One of the most popular ideas that started in the 1950s relates to neurotransmitters. [4] The idea is that a deficiency in both the “happy” neurotransmitter serotonin (5-HT) and the “stress” neurotransmitter norepinephrine (NE) may be one reason for depression. Over the years, a possible role of dopamine has been added to this concept of depression.
When it comes to serotonin, it’s thought that not having enough serotonin in the right spots is one of the contributors. Because of its role in mood, many medications for depression target this neurotransmitter. Some newer medications also target norepinephrine and/or dopamine. Some people may benefit from these medications, but others do not.
To discover how to naturally boost levels of all three of these key neurotransmitters, be sure to check out our next blog!
Conclusion
Neurotransmitters are key chemicals our neurons use to communicate with each other. They are made from amino acids and are essential for optimal brain and mental health. Next week, we’ll dive into natural ways to boost these key neurotransmitters.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
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NOTE: If you think you may have any brain or mental illness, please see your licensed healthcare professional.
[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.
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