Dopamine (DA) is one of the three
most common neurotransmitters found
to regulate many different aspects of
behaviour, along with norepinephrine and
serotonin. Dopamine encourages energy,
drive and an upbeat mood. Adrenaline
and noradrenaline play important roles in
the fight-or-flight response by increasing
blood flow to muscles, heart output and
blood sugar. Endorphins, on the other
hand, help relieve pain and promote
euphoria.
Serotonin, better known as the ‘happy’
neurotransmitter, regulates a number
of different functions in the body from
digestion to mood. It also gets further
metabolized into melatonin a very
important antioxidant hormone that
promotes sleep.
Acetylcholine is found throughout the
nervous system. Acetylcholine plays
an important role in memory, mental
alertness and skeletal muscle function.
Numerous health conditions are linked
to brain chemistry imbalances in the long
term. For example, depression is seen as a
functional deficiency of serotonin and/or
noradrenaline.
Important Nutrients for
Mental Health….
There are several nutrients that play
several vital roles in supporting brain
chemistry, sleep quality and helping to
reduce the risk of depression.
Iron: Iron is a mineral that our bodies
need for many functions. For example,
iron is part of hemoglobin, a protein
which carries oxygen from our lungs
throughout our bodies. Iron is needed for
the structure and function of the central
nervous system. Rich sources include red
meats, liver, poultry, oily fish, eggs, green
leafy vegetables, and pulses.
Zinc: Zinc is a trace mineral, meaning that
the body only needs small amounts, and
yet it is necessary for almost 100 enzymes
to carry out vital chemical reactions.
Zinc is needed for the conversion of
tryptophan to serotonin. Zinc is found in
seafoods, lean meat, fish, nuts and seeds.
Magnesium: Magnesium is a mineral
that's crucial to the body's function.
Magnesium helps keep blood pressure
normal and plays a key role in nerve cell
signalling. It’s found in dark green leafy
vegetables, butternut squash, pumpkin
seeds, nuts and seeds.
Mental Health and Stress
Stress refers to any type of change that
causes physical, emotional or psychological
strain. There are different types of stress.
Acute stress is a short-term type of stress
we most often encounter in day-to-day
life. Chronic stress is a type of stress that
seems never-ending and inescapable, like
the stress of a bad marriage or an extremely
taxing job. Chronic stress can also stem
from traumatic experiences and childhood
trauma. Chronic stress increases the risk
of developing health problems including
obesity, diabetes, heart disease, cancer, and
a weakened immune system.
Many studies show a correlation between
stress and the development of mood
disorders such as anxiety disorders and
depression. When someone is under
chronic stress, it begins to negatively affect
his or her physical and mental health. The
body’s stress response was not made to
be continuously engaged. With so many
sources of stress, it is difficult to find time
to relax and disengage. This is why stress is
one of the biggest health problems facing
people today.
Strategies to help protect
yourself from stress
Pay close attention to what you say to
yourself. Are you telling yourself you’re
anxious? Depressed? Angry? For whatever
feelings come up, instead of feeding into
them, stop and listen to them. Observe
them. Identify why you are feeling the way
you are and what you can do to make it
better.
You can protect your feelings of wellbeing
by ensuring that your diet provides
adequate amounts of essential nutrients
such as vitamins and minerals, as well as
water.
Engage in regular physical activity. Physical
activity can help lower your overall stress
levels and improve your quality of life,
both mentally and physically.
Take time to relax. Striking the balance
between responsibility to others and
responsibility to yourself, can really reduce
stress levels.
Be mindful. Mindfulness is a mind-body
approach to life that helps us to relate
differently to experiences. It involves
paying attention to our thoughts and
feelings in a way that increases our ability
to manage difficult situations and make
wise choices. Research has suggested that
it can reduce the effects of stress, anxiety
and related problems such as insomnia
and poor concentration.
Kepha Nyanumba is a Consultant
Nutritionist working with Crystal
Health Consultants Limited. You
can commune with him on this
or related matters vide email at:
Ke p h a n y a nu m b a @ g m a i l . c o m ,
follow him on twitter: @knyanumba
or Blog: kephanyanumba.blogspot.
com.