Lesson 25: Food Pharmacy Copy

Food Pharmacy

The Brain’s Own Anti- Depressants

Noradrenaline (Adrenalines cousin)

Function:

• Acts on nerve that help to control heart rate and blood pressure
• It is a factor in how quickly glucose is converted to energy
• It is also a factor in how the body responds to stress and anxiety

Action

• The body responds to a physical threat or a sense of danger with a surge of noradrenaline and adrenaline. This boosts the heart rate, increases breathing and sends extra blood to the major muscles. Whether you decide to take flight or stand and fight, your body is prepared for action.

Production of Noradrenaline

• Nuts
• Seeds
• Soybeans
• Phenylalanine supplement
• Intense pleasure experience

Neurons synthesize noradrenaline in the body from the amino acid phenylalanine, with the following intermediate steps:

Phenylalanine – Tyrosine – Dopa – Dopamine – Noradrenaline

Too much noradrendine activity in the brain causes symptoms like that of excess dopamine such as Nervousness, Restlessness, Sex/Sugar addictions, weight loss, difficulty falling asleep, gambling. Whilst Deficiency in noradrenaline or inactivity results in Depression.

Glutamine (Brain fluid)

Function

• Optimal brain function
• It is a stimulation or “excitatory” neurotransmitter
• Effects mood and energy levels
• Helps to control brain levels of ammonia
• Plays an almost unique role as brain fuel
• Boosts mood and increases alertness

Source

Cabbage juice is a high source of glutamine

Deficiency (Too little glutamine activity in the brain)

Cravings for sweets – Alcoholism – low sex drive

Dopamine (mood and addiction) (Curiosity/exploration)

Function

• Transmits pleasure signals
• Master molecule of addiction
• Elevate mood
• Helps generate feelings of pleasure and euphoria
• Boosts libido
• Encourage assertiveness
• Short term memory, concentration and learning

Deficiency of Dopamine in certain parts of the brain can cause problems with Co-ordination – Stiff muscles

Too much Dopamine in the brain may bring on Hallucination, Addictive relationships, extreme behaviour of schizophrenia, impulsive, irrational, overly aggressive behaviour, sex/sugar addictions, gambling, difficulty sleeping

Sources and production of Dopamine

Dopamine is derived from the amino acid phenylalanine in the following manner Phenylalanine – Tyrosine – Dopa – Dopamine

Dopamine levels are also elevated by pleasurable experience

• An achievement
• A hug
• Compliments
• Nuts
• Seeds
• Soybeans
• Phenylalanine supplement

Gaba (a brake in the brain)

Function:

• Gaba is a non- essential amino acid
• It is like glutamine in that it acts as a neurotransmitter
• Gaba’s effects are opposite to those of glutamine
• Prevents nerve cells from firing too quickly
• Gaba acts like a brake to slow things down.

Gaba activity causes Feelings of calmness, reduce anxiety, relaxes muscles, promotes sleep, relieves nervous tension

Production of Gaba

Gaba is formed in the body from the amino acid glutamate with the help of co-factors such as pyridoxine and vitamin C (B6)

Too much Gaba activity
Sluggish thinking, Memory problems, poor physical co-ordination, extreme sleeplessness

Gaba deficiency
Anxiety and Depression

Endorphin Deficiency

Traits:

• Difficulty feeling pleasure
• Inability to give or receive love
• Tendency toward alcoholism or other forms of addictive behaviour

Step one – Amino Acids

D- Phenylalanine
SAM

Step two – Nutrients

NADH
B-complex vitamins, especially niacin and pyridoxine
Vitamin C
Vitamin E
Siberian ginseng

Step Three – Diet

Foods relatively low in tryptophan content
Endorphin Deficiency

Step Four – Essential fatty acids

Flaxseeds Barage oil DHA (Omega 3)

Step Five – Lifestyle

Exercise/physical activity
Humour
Breathing

Foods and Supplements

Avoid or limit high tryptophan content foods such as
Bananas, Lentils, Sunflower seeds, Pumpkin Seeds, Peanuts

Get plenty of:

Flaxseeds Brewer’s Yeast (NADH) Broccoli
Borage oil Whole grains Siberian ginseng
Citrus Fruits Dark green leafy veg Spinach
Camu Camu Sesame seeds Walnuts
Brown Rice Almonds SAM Supplement
D-Phenylalanine Supplement NADH Supplement

Mood Boosting Amino Acid Supplements

Tryptophan for Serotonin Stimulation: Helps with Calming Depression, anxiety, insomnia, ocd, Suicidal feelings
5- HTP for Serotonin Stimulation: Helps with Calming Depression, anxiety, insomnia
Phenylalanine for  Dopamine Stimulation: Helps with Depression, Fatigue, lack of pleasure
Tyrosine for Dopamine Stimulation: Helps with Depression, Fatigue, Lack of pleasure
Glutamine for  Glutamine Stimulation: Helps with Depression, Fatigue
Gaba for Gaba Stimulation: Helps with Calming Depression, anxiety
SAM for Serotonin Stimulation: Helps with Depression

The Five Step Plan:

• Take mood boosting amino acids
• Optimize your supplements
• Make the fatty acids essential
• Diet for mental health
• Eight lifestyle changes you can make to help beat depression

Mood Boosting Amino Acids:

Tryptophan: Bananas, peanuts, lentils, pumpkin seeds, sunflower seeds
5 – HTP: Supplement
Phenylalanine: Supplement or nuts, seeds, soybeans
Tyrosine: Supplement
Glutamine: Supplement or cabbage juice
Gaba: Supplement or increase Vitamin B3, Vitamin B6, Vitamin C
SAM: Supplement

The brains own anti-depressants (relieve pain and alter mood)

Serotonin (5-HT)
Dopamine
Noradrenaline (norepinephrine)
Glutamine
Gamma aminobutyric acid (GABA)

Serotonin (5 -HT)

Function:

• A primary activator of pleasure centre in the brain
• Plays a role in mood and emotion
• Extra serotonin in the brain may elevate pain
• Promotes sleep and improve mood

The right levels at the right time of the day leads to feelings of

• Emotional stability
• Relaxation
• Confidence
• Well-being
• Personal security
• Tranquillity
• Calmness

Low levels of serotonin in the brain have been linked to

• Depression
• Cravings for sweets/carbs
• Suicide
• Anxiety
• Aggression
• Irritability
• O C D (Obsessive Compulsive Disorder)
• Violence
• Insomnia

Sources and production of Serotonin

Serotonin can be found in various plants and foods such as bananas and pineapple. Serotonin is produced in the body as a bi-product of tryptophan, 5-HTP and folic acid
Sunflower Seeds, 5-HTP Supplement, Lentils, Peanuts, Spinach, Kale, Walnuts, Brewer’s yeast, Asparagus, pumpkin seeds.

Endorphins (natural opiates) (love chemical)

Endorphins are opiate like chemicals which are produced in the body, along with enkephalins, these are both particles (amino acid compounds).

Endorphins functions are to:

Relieve pain and connect mother/father and child
Affect mood and the body’s response to stress

Endorphins also play a role in

Timing of appetite
Cravings due to stress or starvation
Reproductive hormone cycles
Pregnancy and labour
Immunity
Circulation of blood
Aging

Production of Endorphins

Connection
Exercise
Sex (during orgasm)
Sad periods
Love
Laughter
Overall well being
Strenuous muscular activity
5- HTP Supplement
Phenylalanine supplement
Pain

Stress and alcohol can diminish the body’s endorphin levels which can lead to Endorphin imbalance, Addictive behaviour Difficulty feeling pleasure and Inability to give or receive love.

GABA Deficiency

Traits

• Frequently nervous and anxious
• Panic attacks
• Exhaustion from stress
• Excessive stress reactions from normal stress situations

Step one – Amino Acids

Gaba
Glutamine

Step Two – Nutrients

NADH
B- Complex vitamins especially niacin, B5 (Pantothenic acid), pyridoxine
Vitamin C – low glycaemic index fruits
Vitamin E
Chromium
Ginkgo

Step Three – Diet

Low glycaemic index foods
Primarily vegetarian foods

Step Four – Essential fatty acids

Flaxseeds Borage oil DHA (omega 3)

Step Five – Lifestyle

Exercise/physical activity
Breathing
Epsome salt & essential oil baths

Foods and supplements

Avoid moderate to high glycemic index foods such as: White Rice, processed foods, raisins, dried fruit, cooked carrots, sweet potatoes, Honey, Oranges, grapes, rice cakes, brown rice, white bread.

Get plenty of the following: Grapefruit, apples, ginkgo, barrage oil, red/green peppers, flaxseeds, cabbage juice, whole grains camu-camu, dark leafy veg, sunflower seeds, cauliflower, brewer’s yeast, avocados, mushrooms, broccoli, spinach, wheatgerm, walnuts, microalgae DHA supplement, NADH supplement, Glutamine supplement.

Glutamine Deficiency

Traits:
Craving for sweets
A tendency toward alcoholism
Low sex drive

Step one – Amino Acids
Glutamine

Step two – Nutrients

NADH
B-Complex vitamins especially niacin, B5 (Pantothenic acid), pyridoxine
Vitamin C- Low glycaemic index fruits
Vitamin E
Chromium
Ginkgo

Step three – Diet

Low Glycaemic index foods
Primarily vegetarian diet

Step Four – essential fatty acids

Flaxseeds
Borage oil
DHA

Step Five – Lifestyle

Exercise/physical activity
Mediation
Breathing

Foods and supplements

Avoid moderate to high glycemic index foods such as: White rice, white bread, raisins/dried fruit, cooked carrots, sweet potato, processed foods rice cakes, grapes, honey, oranges, blueberries, brown rice.

Get plenty of the following: Citrus fruits – low fi, camu -camu, wheat germ. Flaxseeds, borage oil, cabbage juice, ginkgo, wholegrains, spinach, broccoli, brewer’s yeast, avocado’s, walnuts, dark leafy veg, mushrooms, walnuts, microalgae DHA supplement, glutamine supplement.

Noradrenaline Deficiency

Traits:

Lack of energy, lack of enthusiasm, reduced libido, sluggish thinking

Step one – Amino Acids
Phenylalanine or tyrosine
SAM

Step two – Nutrients

NADH
B-Complex vitamins, especially niacin and pyridoxine
Vitamin c
Vitamin E
Siberian ginseng and liquorice root

Step Three – Diet

Foods relatively low in tryptophan content primarily vegetarian diet

Step four – Natural fatty acids

Flaxseeds
Evening primrose oil or borage oil

Step Five – Lifestyle

Exercise/physical activity
Mediation
Breathing

Foods and supplements

Avoid or limit intake of – bananas, lentils, peanuts, sunflower seeds and pumpkin seeds.

Get plenty of the following: Flaxseeds, evening primrose oil or borage oil, wholegrains, wheat germ, dark green leafy veg, Siberian ginseng, liquorice root, citrus fruits, camu-camu, spinach, sesame seeds, almonds, brown rice, SAM Supplement, NADH Supplement, Tyrosine Supplement or phenylalanine supplement.

Dopamine Deficiency

Traits:

Regular use of alcohol or other recreational drugs to get high
Apathy
Sleeping more than normal
Irritability

Step one – Amino acids

Phenylalanine or tyrosine
SAM

Step Two – Nutrients

NADH
B-complex vitamins, especially niacin, pyridoxine and folic acid
Copper
Iron
Vitamin C

Step Three – Diet

Foods relatively low in tryptophan content predominantly vegetarian diet

Step Four – Natural Fatty acids

Flaxseeds
Evening primrose oil or borage oil

Step five – lifestyle

Exercise/physical activity
Mediation
Breathing

Foods and supplements

Avoid or limit intake of – bananas, lentils, peanuts, sunflower, seeds, pumpkin seed.

Get plenty of the following: Brown rice, almonds, whole grains, spinach. Kale, asparagus, brewer’s yeast, citrus fruits, camu-camu, broccoli, walnuts, wheatgrass, kelp, legumes, flaxseeds, evening primrose oil, green leafy veg, phenylalanine supplement, tyrosine supplement, SAM supplement, NADH Supplement.

Serotonin Deficiency

Personal traits:

Anxiety, fatigue, craving carbs and sweets, low self -esteem, eating disorders, lack of libido, impatience/impulsiveness

Step one – Amino Acids

Tryptophan (for insomnia/depression) or 5- HTP (for depression/anxiety)
SAM
Glutamine

Step two – Nutrients

Vitamin E
B- Complex vitamins especially niacin, pyridoxine and folic acid
Vitamin C
Magnesium

Step Three – Diet

Foods relatively high in tryptophan content (while avoiding other sources of protein as the amino acids will compete and mostly defeat tryptophan for uptake by the brain).

Top Twenty Depression Relieving Nutrients

Vitamin D – Deficiency can cause depression, loss of appetite and interest in sex. Take Sunflower seeds, medicinal mushrooms, sprouts, unwashed carrots and Supplement D3.

Vitamin E– Powerful antioxidant, boost immunity, enhance athletic performance, reduce heart disease. Take Sunflower oil, Dark leafy veg, nuts, wheat germ, whole grains, seeds, corn, wheat germ, legumes.

Co-enzyme Q 10 (ubiquinone) Metabolism, heart health, immune function, boost energy, strengthen muscles, improve physical performance and endurance and weight loss. Take Whole grains, wild peanuts & Spinach. **Take optimal levels of B-Complex and vitamin C to help body produce CoQ10**

Calcium for building bones, nervous system, prevention of irritability. Take Kale, Collard greens, sesame seeds and Kelp.

Magnesium for Blood Sugar Balance, production of DHA. Take Dark leafy veg, seeds, spirulina, dates, oatmeal, black eye peas, whole grains, lentils, avocado’s, legumes, figs, grapefruit, nuts, kelp, sea veg, almonds, apples, chlorella.

Iron Supply’s cells with oxygen, produces energy **Dairy produce inhibits iron absorption; vitamin C enhances it ****Deficiency can impair learning ability, attention span, mental development**
Take Kelp, dark green leafy veg, brewer’s yeast, almonds, wheat bran, legumes, raisins, cashews, pumpkin seeds, sesame seeds, wheatgrass, wholegrains.

Selenium is an antioxidant, protection against heart disease and cancer. Take sunflower seeds, Brazil nuts & shiitake mushrooms.**Selenium content in plants depend on the soil plants are grown in.

Thiamine (B1) Mental Function: Vegetables, nuts, whole grains, seeds, legumes.

Riboflavin (B2) Energy production, neutralize free radicals: Green leafy veg, beans, whole grains, legumes, soybeans

Niacin (B3) Regulate blood sugar levels, energy production: Peanuts, sunflower seeds, almonds, whole grains, sesame seeds, brown rice, barley

Pantothenic Acid (B5) Metabolise carbs, production of adrenaline hormones: Avocado’s, bananas, lentils, mushrooms, collard greens, broccoli, soy beans, sunflower seeds, brown rice.

Pyridoxine (B6) is for Emotional boost, mood elevation.Take Spinach and walnuts

Cobalamin or Cyanocobalamin (B12) treats fatigue and depression. Take Tempeh, mushrooms, brewer’s yeast, chlorella, spirulina.

Folic acid or folate (B9) is for mood elevation, alleviate psychiatric conditions. Take brewer’s yeast, wheat bran, bananas, spirulina, chlorella.

Inositol promotes sleep, treats OCD, ADD, Panic Disorder and mood disorder. Take Orange, cantaloupe, nuts, beans, whole grains, brewer’s yeast

Choline control moods swings, prevents memory loss, mental energy. Take green leafy veg, lecithin, wheat germ, wild peanuts

NADH (co-enzyme 1) is for memory boost, mood elevate, anti-aging *NADH is a co-enzyme form of niacin, it is synthesized in the human body and plays an important role in brain chemistry** Take Brewer’s yeast as a Supplement.

Vitamin A, healthy vision, immune function, wound healing, bodily functions *Beta -carotene and other carotenoids can be converted to vitamin A by the body* *Vitamin A and carotenoids can help with conditions from Aids to alcoholism to premenstrual syndrome**Take Dark green leafy veg, orange-yellow fruits and veg, blue-green algae, carrots, squash, wheatgrass, sweet potatoes, spirulina, barley grass.

Vitamin C Strengthens adrenals and endocrine glands. Take Citrus Fruits, Green/red peppers, sprouts, camu-camu, broccoli, papaya, cauliflower, kiwi, strawberries, mustard greens.

** A vital nutrient for anyone subject to extreme stress**

Relieve Depression with Nutrient Optimal Intake

Thiamine 25-50 mg
Riboflavin 25-50mg
Niacin 25-50mg
Pantothenic acid 25-50mg
Pyridoxine 25-50mg
Vitamin B12 50-100mg
Folic Acid 400-800mg
Inositol 250-500mg
Choline 500-1’000mg
NADH 2.5-5.0mg
Vitamin A 2’500-5000mg
Vitamin A activity 5’000-10’000mg
(from Beta-carotene/mixes carotenoids)
Vitamin C 1’000-2000mg
Vitamin D 400-1’000mg
Vitamin E 400-800mg
Coenzyme G10 30-75mg
Calcium 800-1’500mg
Magnesium 250-450mg
Selenium 100-200mg
Chromium 200-400mg
Iron 15-20mg