Summary: <p>Happiness Isn’t Brain Surgery<br> Eating to Support Mental Health</p> <p>Host, Counselor Toolbox and Happiness Isn't Brain Surgery with Doc Snipes<br> President, Recovery and Resilience International</p> <p>Counseling CEUs can be earned for this podcast at: <a href="https://www.allceus.com/member/cart/index/product/id/616/c/">https://www.allceus.com/member/cart/index/product/id/616/c/</a></p> <p>Objectives<br> ~ Review the function of the most common neurotransmitters (Dopamine, Serotonin, GABA, Glutamate, Norepinepherine, Acetylcholine)<br> ~ Identify mental health issues associated with imbalances between these neurochemicals<br> ~ Examine ways to deal with chemical imbalances<br> Why I Care/How It Impacts Recovery<br> ~ In early recovery, nearly every person’s neurotransmitters are out of balance.<br> ~ This causes feelings of depression, apathy, anxiety, and/or exhaustion.<br> ~ Understanding why you feel the way you do is the first step<br> ~ Figuring out how to help yourself feel better is the next<br> What are Neurotransmitters<br> ~ The human brain is composed of roughly 86 billion neurons.<br> ~ These cells communicate with each other via chemical messengers called neurotransmitters.<br> ~ Neurotransmitters regulate<br> ~ Mood<br> ~ cravings, addictions<br> ~ Energy<br> ~ Libido<br> ~ Sleep<br> ~ Attention and concentration<br> ~ Memory<br> ~ Pain Sensitivity</p> <p>Neurotransmitters Cont…<br> ~ About 86% of Americans have suboptimal neurotransmitter levels — our unhealthy modern lifestyle being largely to blame. (3)<br> ~ Chronic stress, poor diet, environmental toxins, drugs (prescription and recreational), alcohol, nicotine, and caffeine can cause neurotransmitter imbalances.</p> <p>Effect of Nutrition on Brain Function</p> <p>~ Eating foods with a low glycemic index improves the quality and duration of intellectual performance http://www.glycemicindex.com/<br> ~ Dietary proteins contribute to good brain function<br> ~ Tryptophan is necessary for the creation of serotonin and melatonin<br> ~ Brain cell functioning requires omega-3 fatty acids.<br> ~ Omega-3s have also been found to help prevent and/or treat mood disorders, particularly depression<br> ~ Iron is necessary to ensure oxygenation and for the synthesis of neurotransmitters.<br> Effect of Nutrition on Brain Function</p> <p>~ The iodine is necessary for energy metabolism in the brain cells.<br> ~ Vitamin B1 is necessary for the utilization of glucose in the brain.<br> ~ Vitamins B6 and B12, among others, are directly involved in the creation of neurotransmitters.<br> ~ Nerve endings contain the highest concentrations of vitamin C in the human body.<br> ~ Vitamin E is necessary for effective transmission of neurological signals<br> Think about it<br> ~ How do you feel when you are not getting enough oxygen? (Hint: You yawn)<br> ~ What effect might a low carb diet have on mood?<br> ~ What effect might a low protein diet have on mood? (Most non-vegan Americans get plenty of protein)<br> ~ Why do doctors test for vitamin-D levels in patients with depressive symptoms?</p> <p>B Vitamins<br> ~ Low levels of B-12 and other B vitamins i.e vitamin B-6 and folate may be linked to depression.<br> ~ Vitamin B3 (Niacin)<br> ~ Food sources: Poultry, fish, meat, whole grains, and fortified cereals<br> ~ What it does:<br> ~ Helps with digestion and changing food into energy<br> ~ Helps body conserve tryptophan and convert it into serotonin<br> B Vitamins<br> ~ Vitamin B 5 Pantothenic Acid<br> ~ Food sources include: beef, mushrooms, eggs, vegetables, legumes, nuts, pork, saltwater fish, whole rye flour, whole wheat<br> ~ What it does<br> ~ Help control the secretion of cortisol<br> ~ Help with migraines and chronic fatigue syndrome</p>
