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Eat To Sleep And Feel Better


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#1 lady2882Nancy

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Posted 29 April 2013 - 01:43 PM

Melatonin is an almost identical molecule to serotonin (our key mood neurotransmitter), from which it is made, and both are made from 5-HTP, itself derived from the amino acid tryptophan which is present in most protein foods. The conversion of amino acids into neurotransmitters and hormones requires nutrient co-factors, in particular the B vitamins, so a lack of these may also be responsible for low melatonin levels. The amino acid L-tryptophan is found in protein rich food. Tryptophan requires the presence of insulin to escort it into the brain where it can be converted into serotonin, so include some carbohydrate from non-starchy high fibre vegetables and fruit.

 

Eat the following foods for tryptophan: chicken, venison, lamb, salmon, halibut, shrimp, cod, asparagus, pumpkin seeds, broccoli, swiss chard, green beans, cauliflower.

 

 

Gamma-aminobutyric acid (GABA) is an amino acid that is the second most prevalent neurotransmitter in the brain. Amino acids build proteins in the body, and neurotransmitters are chemicals needed for the synapses to transfer information in human gray matter. GABA has an inhibiting effect, calming excited nerve impulses. This can make a person feel more tranquil and give him or her a sense of wellbeing. Without this inhibitory neurotransmitter, a person would constantly remain on edge and anxious, and not have the ability to relax.

 

A person who is feeling stressful and anxious may be suffering from a deficiency of this vital biochemical. This deficiency can cause headaches, depression, irritability, palpitations, and other symptoms.

 

L-theanine and glutamine are amino acids that are precursors of gamma-aminobutyric acid. Eating a diet rich in sources of these substances can help the body produce its own calming neurotransmitters.

 

Feel good GABA-producing foods that to eat include:

Bananas, Beef Liver, Broccoli, Brown Rice, Halibut, Mackerel, Oats, Whole wheat, whole grains, wheat bran, Oranges, citrus fruits, Rice bran, Spinach

 

According to an article posted in Supplement News in December 2008, the highest concentrations of naturally occurring GABA are found in fish (particularly mackerel) and wheat bran. While it's easy to get tired of eating large amounts of fish, wheat bran can be blended into an assortment of soups, salads, cereals and even some meat dishes.

 

 

Magnesium rich foods - rice, wheat and oat bran; herbs like sage, chives, basil, savoury; pumpkin seeds; cocoa powder or dark chocolate; flax and sesame seeds; peanuts and peanut butter; bananas; wild and brown rice; corn; and molasses.

 

 

3 Herbs that Beat Anxiety

 

Ashwagandha (Indian Ginseng), L-Theanine and Passion Flower have been clinically proven to boost GABA and serotonin levels in the human body. The result? You're more relaxed. Worries don't seem as big. Anxiety disappears. And over time, they help to calm your body's natural response to anxiety so you can feel like yourself again

 

Anxiety Beating Treat

Banana chocolate dessert or spread -

2 very ripe bananas

1/8 to 1/4 cup unsweetened cocoa powder

Mash bananas then beat in cocoa until completely mixed and serve.


#2 fishinghat

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Posted 29 April 2013 - 04:14 PM

Well done Lady2882Nancy. Just a note, for exampe seratonin with the detection of sunlight  is a neurostimulator to parts of the brain and causes you to wake in the morming. Individuals that stay up late or force themselves to work late each day extends the production of seratonin and contributes to anxiety. With the coming of dark it is converted to melatonin and causes sleepiness. In other parts of the brain it reacts differently neuroinhibitor and is believed to mediate depression causing a 'good feeling'. This is one of the greatest hinderance in the production of a good psychological medicine. A medicine which causes th reduction in one of hte neurotransmitters may cure one condition but actually exasperate another problem. Most of these neurotransmitters have sooooo many functions.


#3 lady2882Nancy

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Posted 29 April 2013 - 04:36 PM

All my life I have been tired during the day time and then when it gets dark I get more awake and alert.

I am backwards, my internal clock must be set wrong.

 

With all those things going on in the brain it is a wonder that any doctor prescribes any meds meant for the brain. He/she can never be sure exactly what is going to happen.


#4 fishinghat

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Posted 29 April 2013 - 04:57 PM

You are right. There are people who have no problem staying awake all night by producing the right anount of seratonin and can actually sleep during he day by producing some melatonin in hte morning. That is just like some of the firefighters or cops who simply do not make any or very little adrenaline during a disaster and remain calm as a cucumber, What a complex body we have.


#5 lady2882Nancy

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Posted 16 May 2015 - 03:58 AM

Wow that was me researching over 2 years ago and believe it or not I remember very little of that time period.


#6 fishinghat

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Posted 16 May 2015 - 05:03 PM

Boy can I understand how you feel.


#7 lady2882Nancy

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Posted 16 May 2015 - 09:35 PM

What a mess we were back then, clinging to the hope that things would get better soon and encouraging new and old alike as they struggled to get off this drug.

And where are we now.

I am still dealing with the upheavals of a mental health issue I didn't even know that I had. I have gone from what they call having high functioning Bipolar that never needed medication to having full blown Bipolar II that is still not stabilized. I didn't know deep Depression until I took Cymbalta and now it is an ever present enemy that I battle with constantly. So many things can send me into a downward spiral. Equally as bad are the Mixed Episodes that throw my world into a confusing, emotional turmoil that makes me feel like I am going insane.

 

Reading this research again has made me realize that there are things I can do for my mental health with my diet. Time to put some of this knowledge back into practice and maybe I will start to feel better.


#8 gail

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Posted 04 March 2018 - 06:24 AM

Melatonin is an almost identical molecule to serotonin (our key mood neurotransmitter), from which it is made, and both are made from 5-HTP, itself derived from the amino acid tryptophan which is present in most protein foods. The conversion of amino acids into neurotransmitters and hormones requires nutrient co-factors, in particular the B vitamins, so a lack of these may also be responsible for low melatonin levels. The amino acid L-tryptophan is found in protein rich food. Tryptophan requires the presence of insulin to escort it into the brain where it can be converted into serotonin, so include some carbohydrate from non-starchy high fibre vegetables and fruit.
 
Eat the following foods for tryptophan: chicken, venison, lamb, salmon, halibut, shrimp, cod, asparagus, pumpkin seeds, broccoli, swiss chard, green beans, cauliflower.
 
 
Gamma-aminobutyric acid (GABA) is an amino acid that is the second most prevalent neurotransmitter in the brain. Amino acids build proteins in the body, and neurotransmitters are chemicals needed for the synapses to transfer information in human gray matter. GABA has an inhibiting effect, calming excited nerve impulses. This can make a person feel more tranquil and give him or her a sense of wellbeing. Without this inhibitory neurotransmitter, a person would constantly remain on edge and anxious, and not have the ability to relax.
 
A person who is feeling stressful and anxious may be suffering from a deficiency of this vital biochemical. This deficiency can cause headaches, depression, irritability, palpitations, and other symptoms.
 
L-theanine and glutamine are amino acids that are precursors of gamma-aminobutyric acid. Eating a diet rich in sources of these substances can help the body produce its own calming neurotransmitters.
 
Feel good GABA-producing foods that to eat include:
Bananas, Beef Liver, Broccoli, Brown Rice, Halibut, Mackerel, Oats, Whole wheat, whole grains, wheat bran, Oranges, citrus fruits, Rice bran, Spinach
 
According to an article posted in Supplement News in December 2008, the highest concentrations of naturally occurring GABA are found in fish (particularly mackerel) and wheat bran. While it's easy to get tired of eating large amounts of fish, wheat bran can be blended into an assortment of soups, salads, cereals and even some meat dishes.
 
 
Magnesium rich foods - rice, wheat and oat bran; herbs like sage, chives, basil, savoury; pumpkin seeds; cocoa powder or dark chocolate; flax and sesame seeds; peanuts and peanut butter; bananas; wild and brown rice; corn; and molasses.
 
 
3 Herbs that Beat Anxiety
 
Ashwagandha (Indian Ginseng), L-Theanine and Passion Flower have been clinically proven to boost GABA and serotonin levels in the human body. The result? You're more relaxed. Worries don't seem as big. Anxiety disappears. And over time, they help to calm your body's natural response to anxiety so you can feel like yourself again
 
Anxiety Beating Treat
Banana chocolate dessert or spread -
2 very ripe bananas
1/8 to 1/4 cup unsweetened cocoa powder
Mash bananas then beat in cocoa until completely mixed and serve.



Ah, LadyNancy, we do miss you and this post is back up after so many years!

#9 TryinginFL

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Posted 04 March 2018 - 03:32 PM

Thanks for bringing this up again, Gail! And it sounds good too! :D 





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