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    1. #1
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      Natural supplements for Depression, Anxiety and Alcohol Cravings/Withdrawal

      The brain is a complex muscle and a very sensitive chemically controlled part of us. Alcohol is known to upset these natural balances. I have collected a bunch of different links over the last few months (below is just a sample, I have a Word doc full of them) and have tried most of things here at some point with varying results. I recently ran my current mix of supplements by my doctor, and if you are using or plan to use any of these in any combination you should also consult a physician (as if you were taking medication) as some things depend on your current liver, kidney or other health conditions. Either way, thought it may be helpful to have these in one place…Please add anything you feel valuable or any other comments or experiences for the benefit of others is surely appreciated……

      Anxiety and/or Aggression

      Magnesium
      http://www.sott.net/article/276589-G...t-in-magnesium

      Glycine
      http://www.diethealthclub.com/dietar...s/glycine.html

      L-Theanine
      http://overcomingyouranxiety.net/nat...e-for-anxiety/

      L – TRYPTOPHAN
      http://www.webmd.com/vitamins-supple...e=l-tryptophan


      5-HTP
      http://www.naturalnews.com/035931_5-...n_anxiety.html

      Vitamin B-6
      http://www.ncbi.nlm.nih.gov/pubmed/15479988

      Picamilon
      http://altmedicine.about.com/od/herb.../Picamilon.htm

      Phenibut
      http://www.phenibutforanxiety.com/ph...ialanxiety.php

      GABA
      http://overcomingyouranxiety.net/nat...a-for-anxiety/




      Depression


      Vitamin B-12
      http://www.livestrong.com/article/46...or-depression/

      Folate (or Folic Acid or Vitamin B-9)
      http://www.bidmc.org/YourHealth/Ther...?ChunkID=40045

      Sam-e
      http://www.lef.org/magazine/2007/4/report_same/page-01

      EPA Omega-3
      http://www.nutraingredients-usa.com/...ession-fighter

      Magnesium
      http://www.psychologytoday.com/blog/...nal-chill-pill

      Creatine
      http://www.eurekalert.org/pub_releas...-caw080612.php

      Glycine
      http://www.diethealthclub.com/dietar...s/glycine.html

      Zinc
      http://holisticprimarycare.net/topic...hink-zinc.html

      Iodine
      http://www.livestrong.com/article/36...nd-depression/

      Vitamin B-6
      http://www.ncbi.nlm.nih.gov/pubmed/15479988

      St. John’s Wort
      http://www.allaboutdepression.com/med_15.html



      Alcohol Cravings/ Withdrawal


      L-Glutamine
      http://www.l-glutaminebenefits.com/l-glutamine-alcohol/

      Thiamine (Vitamin B1)
      http://www.nlm.nih.gov/medlineplus/d...tural/965.html

      Kudzu extract
      http://www.ncbi.nlm.nih.gov/pubmed/15298764

      Magnesium
      http://www.ncbi.nlm.nih.gov/pubmed/23740536

      Chromium Picolinate
      http://www.vitaminsource.com/Product...wal%2F~default
      Last edited by See the Light; November 18th, 2014 at 01:16 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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    3. #2
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      STL - this is wonderful. Thanks for doing all this research. Much appreciated.

    4. #3
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      Depending on what stage of recovery you are in (this is for a later stage probably), I thought links to supplements for liver damage repair would also be helpful, although I know some of this is fairly known by some, the information may be useful to newer folks:


      Liver Damage/ Repair


      Milk Thistle
      http://www.liversupport.com/milkthistle.htm

      alpha lipoic acid
      http://www.amazon.com/Alpha-Lipoic-A.../dp/0761514570

      N-Acetyl L-Cysteine (NAC)
      http://www.naturalwellness.com/produ...e?gref=W-LHS20

      Taurine
      http://www.thehealthierlife.co.uk/na...-kidney-00284/

      Glutathione
      http://synergiagsh.com/dr-mark-gordo...damaged-liver/

      Burdock Root
      http://www.livestrong.com/article/21...oot-the-liver/
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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    5. #4
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      Hopefully this is of some value. Below are common conditions that may be out of whack, the neurotransmitters typically involved and the recommended supplements to help. To re-emphasize however, asking a doctor about interactions if you take a lot of caffeine, drink AL (hopefully not) or have other medical conditions would be best…these are just for your reference…

      Aggressive behaviour
      Associated with high dopamine and noradrenaline, ongoing ailments, blood sugar fluctuations,
      food and chemical allergens and intolerances,
      high testosterone, high homocysteine levels.
      Suggested helpers
      Ensure good sleeping routines.
      B complex, in particular B1, B2, B6, B12 and folic acid.
      See raising serotonin which may also help.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      EFA's (omega 3 oils) and vitamin C can also help with this problem.


      Anger (unwarranted)
      Associated with high noradrenaline.
      Possible triggers are high homocysteine levels, blood sugar fluctuations, ongoing ailments,
      food and chemical allergies and intolerances.
      Suggested helpers
      Ensure good sleeping routines.
      Vitamins B1, B2, B6, B12, E and C. The minerals calcium, chromium and only in some cases,
      magnesium and zinc.
      Vitamins B6, B12 and folic acid can help if high homocysteine is the problem.
      Avoid high sugars and carbs if blood sugar is an issue and seek out possible allergens.
      See raising serotonin which may also help.
      It is essential to remove all processed and junk foods from the diet, also consult the E-Numbers page.


      Anxiety
      Can be caused by many metabolic disorders and health issues such as ongoing ailments,
      food and chemical allergens and intolerances.
      Suggested helpers
      Ensure good sleeping routines.
      Vitamins B1, C, Inositol, Omega 3 fish oil incorporating EPA/DHA, Folic Acid and the minerals Calcium and Magnesium.
      Avoid excessive caffeine in your diet.
      Check for an acidosis condition and high lactic acid levels.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified physician to do otherwise.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      Other possible helpers: Vitamin B3.


      Crying (tendency to)
      Associated with high serotonin and low dopamine levels.
      See raising dopamine.


      Confidence (lack of)
      Associated with high serotonin and low dopamine levels.
      See raising dopamine.
      Suggested helpers
      Taken later in the day, modest doses of the B vitamin choline with a little sugar
      to help absorption, can create a brighter more outward disposition.
      For tips on improving confidence see the relevant section in our ebook
      "Understanding Mood And Emotion" which is available on this site.



      Controlling natureAssociated with low serotonin and high dopamine levels.
      Linked to emotional insecurity, schizophrenia and paranoia.
      See raising serotonin.


      Depression (general)Depression can be triggered by many metabolic disorders and health issues.
      Among the most common are ongoing ailments, blood sugar problems, food and chemical allergens and intolerances, energy generation problems and a poor diet.
      Suggested helpers
      Modest levels of Vitamins C, B1, B2, B6, B12 and folic acid.
      In some cases calcium, magnesium and manganese may be useful.
      Check for an acidosis condition and high lactic acid levels.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise, and take regular exercise.
      See raising serotonin which may also help.
      It is important to remove all processed and junk foods from the diet and consult the E-Numbers page.
      Address the various sections of this site for help with any suspected health issues.
      Other possible helpers: Vitamins B3 and B5.

      Despair - Hopelessness - PessimismCan be linked to low or exhausted adrenal hormones adrenalin and noradrenaline, high serotonin,
      ongoing ailments, blood sugar problems, food and chemical allergens and intolerances,
      energy generation problems and a poor diet.
      Suggested helpers
      Ensure good sleeping routines and avoid excessive sugar and simple carbs in the diet.
      Vitamin B6 and moderate levels of vitamin C, magnesium, potassium and zinc can all help with
      adrenal gland function.The B vitamin choline with a little sugar, may help to improve optimism.
      Caffeine used in moderation may be helpful.
      Check for an acidosis condition and high lactic acid levels.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise. Try to take regular exercise.
      Other possible helpers Vitamins B3 and B5.


      Frustration (easy)Associated with anger or irritability.


      Grumpy cantankerous behaviourCan be caused by many metabolic disorders and health issues such as
      ongoing ailments, food and chemical allergens and intolerances.
      Grumpy cantankerous behaviour and irritability can share similar causative factors.
      Suggested helpers
      Ensure good sleeping routines.
      Vitamins B1, C, inositol, and calcium.
      Vitamin B6 if mood swings are present.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise.


      Hostile NatureAssociated with paranoia and schizophrenia, high testosterone, high homocysteine,
      high noradrenaline, blood sugar fluctuations, food and chemical allergens and intolerances.
      Suggested helpers
      Ensure good sleeping routines.
      See raising serotonin which may also help.
      It is essential to remove all processed and junk foods from the diet.
      Consult the E-Numbers page for reactions to chemical allergens.
      Vitamins B6, B12 and folic acid can help lower homocysteine levels.
      Address the various sections of this site for help with any of the suspected health issues.


      Humour (lost sense of)Humour is always lost in the presence of depression, irritability, anxiety and poor
      sleeping patterns, but in the absence of these, lecithin or the B vitamin choline with sugars,
      vitamins B12 and B12,and in some cases calcium may help.
      Can be a symptom of heavy sympathetic nervous system, and low parasympathetic nervous
      system activity, in which case blood sugar problems, chemical and food allergens and high homocysteine levels should be checked for.
      Ensure good sleeping routines and avoid mentally stressful situations.
      Other possible helpers: Vitamin B3.


      Irritability
      Often linked to blood sugar fluctuations, ongoing ailments, energy generation problems, a poor diet and food and chemical allergens and intolerances.
      Suggested helpers
      Vitamins B1, B2, B6, B12, but in particular B1. Omega 3 fish oil incorporating EPA/DHA, Inositol, E and C, and the minerals calcium, zinc, copper, and in certain cases chromium and magnesium.
      Check for an acidosis condition and high lactic acid levels.
      Avoid high sugars and carbs if blood sugar is an issue, and seek out possible allergens.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise.
      Ensure good sleeping routines and try to exercise regularly. Avoid high caffeine intake.
      Other possible helpers: Vitamin B3.


      ImpatienceCan be linked to high dopamine and noradrenaline, food and chemical allergens and intolerances.
      Impatience and irritability can share similar causative factors.
      Suggested helpers
      Vitamin B1, inositol, vitamin C, EFA's (Omega 3), calcium.
      Avoid high caffeine intake.
      See raising serotonin which may also help.


      ImpulsivenessClosely associated with high dopamine and noradrenaline.
      See raising serotonin.
      Last edited by See the Light; November 12th, 2014 at 05:31 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      Insecurity - Worry (unwarranted)Often seems to accompany lack of confidence and mood swings.
      Can be linked with low dopamine / noradrenaline.
      Vitamins B1 and B6 can be key players in improving these symptoms.
      B1 and B6 work to promote a more carefree disposition.
      Vitamin C may also be helpful.

      Lethargy - Apathy - Low enthusiasm and motivation - ListlessnessAssociated with depression, high serotonin and or low dopamine / noradrenaline.
      Can be caused by many metabolic disorders and health issues such as ongoing ailments, energy generation and blood sugar problems, thyroid gland issues, food and chemical allergens and intolerances and poor diet.
      Suggested helpers
      See raising acetylcholine which may help.
      Address the various sections of this site for help with any suspected health issues.
      Ensure good sleeping routines and avoid excessive sugar and simple carbs in the diet.
      Vitamins B6 and C, magnesium and moderate levels of vitamin B12 may all help.
      You may have have hypothyroidism (low thyroid activity), as a simple check, try a supplement of liquid iodine. If this doesn't help, you should get your thyroid hormone levels checked by your physician.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise. Avoid excess fats and oils in the diet and take regular exercise.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      In some cases vitamins B1 and B12 taken late in the day can be beneficial.
      Caffeine taken in moderation may help.
      Other possible helpers: Vitamin B5.



      Mood Swings (unstable moods) Often seem to accompany lack of confidence and insecurity.
      Can be triggered by energy generation problems, blood sugar problems,
      food and chemical allergens and intolerances.
      Sometimes associated with high dopamine serotonin and noradrenaline.
      Vitamins B1 and B6 can be key players in improving these symptoms.
      Vitamin C and magnesium may also help.
      Avoid sugar, stress and stimulants such as caffeine.
      Ensure good sleeping routines.



      Persecution complex (feel the victim, the world is against them)Associated with abnormally high dopamine levels.
      See raising serotonin which may also help.


      Restlessness Closely associated with anxiety and irritability.
      Can be linked to high dopamine and noradrenaline, food and chemical allergens and intolerances.
      See raising serotonin which may help.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      Try to keep fit and take regular exercise which helps the mind and body to relax.

      Social isolationAssociated with abnormally high dopamine and serotonin.
      Modest doses of the B vitamin choline with a little sugar
      to help absorption, may create a brighter more outward disposition.
      Moderate doses of vitamins B1 and B12 taken late in the day can be beneficial in some cases.

      Spiteful - CruelSpitefulness is usually more evident in those who feel unfortunate or that they are being treated unfairly in comparison with others, especially where a lack of self confidence exists.
      Spitefulness and hostility can share the same causative factors.
      Hypoglycaemia (low blood sugar) can exacerbate these problems.
      Suggested helpers
      Healthy levels of the neurotransmitters dopamine and noradrenaline can help raise self confidence,
      while avoiding high serotonin, which can make the sufferer more inward and brooding.
      Address the various sections of this site for help with blood sugar and neurotransmitter imbalances.
      Where a lack of self-confidence exists, modest doses of the B vitamin choline with a little sugar
      can create a brighter more outward disposition.

      Suspicious nature
      Associated with abnormally high dopamine or high dopamine and serotonin.



      Unsociable
      Often associated with depression, high serotonin and or low dopamine and noradrenaline.
      Can be caused by many metabolic disorders and health issues such as ongoing ailments,
      energy generation problems, blood sugar problems, food and chemical allergens and intolerances and a poor diet.
      Suggested helpers
      Address the various sections of this site for help with any suspected health issues.
      Ensure good sleeping routines and avoid excessive sugar and simple carbs in the diet.
      Vitamins B1, B6, B12 and moderate levels of vitamin C may help.
      Modest doses of the B vitamin choline with a little sugar can create a brighter more outward disposition.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified
      physician to do otherwise.
      Avoid excess fats and oils in the diet.

      Poor concentration Often associated with high serotonin and or low dopamine and noradrenaline.
      Can be caused by many metabolic disorders such as energy generation problems,
      blood sugar problems, food and chemical allergens and intolerances, high homocysteine levels
      and a poor diet. Avoid excessive sugar and simple carbs in the diet.
      Suggested helpers
      Low mental energy is a common cause. If the above metabolic disorders have been ruled out,
      raising dopamine and noradrenaline with moderate levels of vitamins B6, C and the mineral
      magnesium can help greatly.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      Other useful supplements which can help are vitamins B1 and B12, chromium and omega 3 oils.
      Ensure you have adequate salt and potassium in your diet.
      See raising dopamine and noradrenaline.
      Regular exercise helps to clear the mind and build new neurotransmitters, do it regularly.

      Poor memory Can be caused by blood sugar problems, food and chemical allergens and intolerances,
      high serotonin and or low dopamine and noradrenaline.
      Can be aggravated by high homocysteine levels.
      Often caused by low acetylcholine (a choline derivative).
      See raising dopamine and noradrenaline
      Suggested helpers
      Low levels of acetylcholine can contribute to memory problems.
      Low mental energy and poor memory recall can be helped with vitamins B1, B6, choline
      and chromium with moderate levels of vitamin C and magnesium.
      Avoid excess fats, oils, sugar, stress and stimulants such as caffeine.
      Try to take regular exercise which helps to clear the mind and build new neurotransmitters.

      Poor sex drive The sex drive in a normal healthy person of either gender should still be intact even in old age,
      although not as intense. Adequate levels and correct ratios of testosterone, oestrogen and
      progesterone are important. A good, rich diet free of allergens and containing some
      cholesterol (the precursor to sex hormones) is essential. Good kidney function is also necessary.

      For a healthy sex drive you need adequate levels of good quality protein and fat in your diet, and also a certain level of carbohydrate to fuel the larger portion of your energy requirements.
      If you don't consume enough carbohydrate you run the risk of burning your fats and proteins for energy instead of producing your hormones and sexual proteins.
      Eat a sugary foods directly after your main meal containing protein and fat. This method provides you with simple fuel for energy whilst sparing your protein and fats for other body processes.
      This also prevents your blood sugar rising too quickly resulting in elevated serotonin and possible hypoglycemia.

      Suggested helpers
      Loss of sexual interest is very often caused by high serotonin and or low dopamine and noradrenaline.
      The key players for a healthy sex drive are Vitamins B6, C and E, Magnesium, MSM, Zinc,
      Chromium, Cholesterol rich foods, adequate Potassium and Water, and a little sugar in the diet.
      Other supplements which may help are Vitamin B2, and the mineral Iron. The neurotransmitter
      acetylcholine is also very important for healthy sexual function, especially for males with erection problems, see the notes concerning acetylcholine for help with this. Keep fit and take regular exercise. See raising dopamine and noradrenaline
      Remove all processed and junk foods from your diet.

      Loss of interest and motivation If there are no underlying health problems or obesity, and the diet is otherwise healthy, this condition can often be attributed to high serotonin and low dopamine / noradrenaline, so balancing these levels is essential and a priority.
      Loss of interest and motivation can also be caused by many metabolic disorders and health issues such as ongoing ailments, energy generation and blood sugar problems, food and chemical allergens and intolerances and a poor diet.
      You may have have hypothyroidism (low thyroid activity), as a simple check, try a supplement of liquid iodine. If this doesn't help, you should get your thyroid hormone levels checked by your physician.
      Suggested helpers
      Ensure good sleeping routines and remove sugar and simple carbs from the diet.
      Vitamin B6 and moderate levels of vitamin B1, B12 and Folic Acid may help.
      Ensure you have adequate salt and potassium in your diet unless you have been advised by a qualified physician to do otherwise.
      Fresh fruit can be a useful source of potassium but avoid the high sugar varieties.
      Avoid excess fats and oils in the diet and take regular exercise.
      Remove all processed and junk foods from the diet and consult the E-Numbers page.
      Caffeine taken in moderation may help.
      If all the above suggestions have been tried and eliminated and no other cause can be found, you should contact your physician for help. This is especially important if you are taking any prescribed medications as these can often be the root cause of the problem.
      Last edited by See the Light; November 12th, 2014 at 09:34 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      Raising dopamine and noradrenaline Raising dopamine is a matter of cutting down sugars and simple carbohydrates and at the same time supplementing the relevant precursors. This is a bit harder than it seems if you are a sugar and carb fanatic, but I guarantee it's well worth the effort if you are a low dopamine type.
      I know this because I myself fall into the under methylating, low dopamine and noradrenaline group, with more of a tendency to produce serotonin, at least I did do until I formulated the Mood Tree. Without my dopamine raising regime, I feel like a miserable wreck, but with it I'm upbeat, motivated and aroused, and life is good.
      Lowering dopamine is achieved simply by avoiding its precursors and or raising serotonin. Again, remember that serotonin as well as dopamine and noradrenaline activity decreases as we age.
      Dopamine is produced in the body from the amino acids tyrosine or phenylalanine, found in good quality protein. The chain of production is protein / phenylalanine / tyrosine / L-dopa / dopamine then on to noradrenaline and adrenaline. L- tyrosine or L-phenylalanine can be purchased as single amino acid supplements from any good health store.
      Note that supplementing calcium and vitamin C can reduce dopamine levels by binding its receptors, so taking large amounts of these two is not a good idea if you are trying to raise dopamine.
      Endorphins
      L-phenylalanine is also the precursor to endorphins. These chemicals are intimately involved in all your pleasure systems. They produce contentment, enjoyment, euphoria and also act as painkillers. Another form of phenylalanine which is more effective at raising endorphin levels is DL-phenylalanine or DLPA. This amino acid supplement has L-phenylalanine and D-phenylalanine combined in the same supplement. D-phenylalanine can also be purchased on its own.
      These two amino acids work together in a different but synergystic way, boosting your pleasure chemistry and acting as natural painkillers. If you suffer annoying aches and pains for no apparent reason or your day to day pleasure quotas have run dry, a lack of these chemicals could be the answer. If you decide to try these supplements you may find that you get better results with one or a combination of two.

      What to look for when dopamine is in balance
      When dopamine is right, everything feels right. You are motivated, memory and attention span are good, your sex drive is up, you get pleasure out of things around you. Your sense of smell and taste improves, you become more animated and talkative, above all you feel stable.
      Suggested plan for raising dopamine levels
      Avoid too many sugars and simple carbohydrate foods in your diet.
      Include foods that contain higher amounts of tyrosine and phenylalanine such as cheese, milk and peanuts.
      Supplement with; tyrosine or phenylalanine - magnesium - vitamins B6 and B12 - moderate vitamin C.
      Supplement with care; SAMe - TMG - MSM - folic acid - zinc - calcium.
      Ensure modest levels of vitamins B1 and B2.
      See the supplement regime below for quantity suggestions.
      Refer to the mood tree graphic and use the help windows for more detailed information.
      http://www.moodocean.co.uk/prot/mood_traits_prot.html
      Last edited by See the Light; November 12th, 2014 at 09:33 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      Raising noradrenaline Adrenaline, noradrenaline and norepinephrine are all categorised as catecholamines or cats, the mental energisers. These cats are derived from dopamine. Good adrenal function which is necessary for stimulating cat activity, can be helped with adequate zinc, calcium, magnesium, and vitamin C.
      Noradrenaline is the great motivator, providing drive, motivation and exuberance. It puts the sparkle in serotonin and dopamine, and without it you will be more relaxed and have a leave it till tomorrow attitude.
      Raising noradrenaline is largely an uncontrollable action and the Mood Tree illustrates this.
      If conditions are right and there is enough dopamine available, along with the other necessary ingredients, achieving adequate noradrenaline levels should not be a problem. What is a problem however, is having too much noradrenaline.
      Think of it like this. If you become over stimulated from allergens or mental stimulus, then noradrenaline goes up and this uses up dopamine reserves and antagonises serotonin. If over stimulation persists then dopamine could be used up faster than it is being produced. This results in dopamine levels dropping along with good mood, then subsequently noradrenaline dropping through lack of dopamine. This culminates in burn out with episodes of poor mood and mental exhaustion caused by the yo yo effect of dopamine picking up then overstimulation pulling it down again. This is why all allergens and stress factors should be rooted out and eradicated.
      Avoiding unnecessary elevations of noradrenaline is important in maintaining healthy dopamine levels. This ensures a more stable drive and motivation and consistently brighter moods and emotions.
      Raising dopamine and noradrenaline to high levels may make you an assertive, aggressive and successful business tycoon, but it probably won't make you likeable or win you many friends, although in this mode, you probably wouldn't care.
      What to look for when noradrenaline is in balance
      This one is unmistakable. You will feel constructive, have higher focus and confidence, you will be motivated with interest and have a generally robust persona. When noradrenaline is right you achieve more of what you set out to do.
      Last edited by See the Light; November 12th, 2014 at 09:33 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      Raising serotonin
      If you take SSRIs it would be tempting to stop taking your medication and jump right in with a serotonin raising programme to rid yourself of the negative side effects. This would not be wise without consulting your physician. If you did try to raise serotonin naturally, the gradual and cautious approach is best. The regime, done over time, would involve gradually introducing the serotonin precursors, and at the same time gradually lowering the SSRI's. Again talk to your physician about this.
      Sugar is a major booster of serotonin and causes the pancreas to release insulin. Insulin has an effect on the blood levels of the circulating amino acids. Insulin effectively encourages the clearance of all the amino acids into the cells and tissues from the blood except one, tryptophan. The abundance of tryptophan in the blood stream means higher levels of serotonin and its derivatives can be manufactured in the brain. The approach here is to give yourself the right amount of sugar and at the right time. Too much at the wrong time and you could give yourself a low blood sugar problem because of excessive insulin release (hypoglycaemia), and a real mood disaster, also too much sugar in the long term could actually decrease serotonin levels.
      The best method I have found is eating something such as fruit or sweet biscuits 1 to 2 hours (no more) after a good protein meal along with the other helpers of serotonin production. The fats and proteins in the food still being digested help to slow down the insulin response to sugar, thereby raising tryptophan and avoiding hypoglycaemia. This method has worked so well at times that serotonin can become too high, resulting in an unmotivated, apathetic mood, particularly when dopamine is low, so be aware of this. Bananas are a useful food to include in your diet when trying to raise serotonin because of their sugar and tryptophan content. Lowering serotonin is achieved simply by avoiding its precursors and or raising dopamine and noradrenaline.
      Remember that serotonin as well as dopamine and noradrenaline activity decreases as we age.
      What to look for when serotonin is in balance
      When serotonin is right it offsets the over stimulating effects of dopamine and noradrenaline. Your head sings, you calm down, you feel well adjusted and cognitive thought is paced and steady. You communicate and listen well to other people.
      Suggested plan for raising serotonin levels
      Raise sugars and or carbohydrate foods in your diet but avoid excess. Include more tryptophan foods such as chicken, turkey, cottage cheese and bananas.
      Supplement with; vitamin C - ample calcium - chromium (if blood sugar problems exist) and moderate levels of vitamin B6 and B12.
      Supplement with care; SAMe - TMG - 5-HTP - MSM - zinc - folic acid - magnesium. Ensure modest levels of vitamins B1 and B2.
      http://www.moodocean.co.uk/prot/mood_traits_prot.html
      Last edited by See the Light; November 12th, 2014 at 09:32 PM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      Saw this article come out yesterday related to how a lack of DHA (an amino acid in your brain) can cause not only hyperactivity but a tendency to be impulsive, a trait that can lead to alcoholism. Bottom line, a balance diet not only does the body, but also does the mind good…

      Predicting Teen Alcohol Abuse Before Their First Drink: Clues Found In Brain's Connections

      http://www.medicaldaily.com/predicti...ections-310916

      Along with their sweet tooth, alcoholics also have impulsive behaviors and the inability to delay gratification. It turns out the same goes for children.

      Kids who regularly ate a high-sugar diet had greater activation in the right superior temporal gyrus and right insula of the brain. Both these regions are partially responsible for impulsivity, emotional overeating, reward seeking behavior, and drug addiction.

      "This tells us that the brains of the kids eating less DHA may not be developing like those eating more DHA," Darcey said. Preventive measures for life-long alcohol abuse could start as early as the formative years of a child’s diet.


      DHA - Brain food


      http://www.omega3forchildren.co.uk/a...ls.aspx?id=231

      Docosahexaenoic Acid (DHA), it is one of the most important omega-3 fatty acids needed for optimal health.

      Very small amounts of DHA may be made in the body from an essential fatty acid, linolenic acid, but the amount made is probably low and most DHA comes from our diet. DHA is mainly found in animal products such as fish, eggs and meats.
      Last edited by See the Light; November 21st, 2014 at 09:51 AM.
      “Hope is being able to see that there is light despite all of the darkness”- Desmond Tutu


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      You have made a very important post. I would like to add lithium orotate, not the rx, but a cheap supplement, but very important. It is a salt like all lithium products, but big pharma cannot patent it. I get mine from Amazon - $10.00 for 200 tabs, there is also a thread for this in holistic healing.
      Enlightened by MWO

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