Keep Calm And Be Better Than Before
Looking around me, I’m not sure if there has been any ‘easing’ out of lockdown, but more a ‘scramble’ or ‘race’ to reclaim the aspects of our lives that we so abruptly lost and the need to get back to “normal’ as quickly as possible.
I care deeply that we’ll forget some of the important lessons that the lockdowns have taught us. Simpler, quieter times, to perhaps cook our meals from scratch, spend the evening enjoying a family games or quiz night, talking to others, either on the phone or via Zoom, instead of texting, enjoying the outdoors and connecting with nature and being more aware of your and loved ones mental health. And of course, the tragedy of people coping alone, not being able to grieve appropriately and the desperation that touched lives in so many ways.
These are the things that may be forgotten as our diaries become full again and we become ‘busier’……..
Our mood is controlled by chemicals in the brain called neurotransmitters, which govern our wide range of emotions. Neurotransmitters need to work in balance with one another, and each plays its own specific role.
Gamma-amino butyric acid (GABA) is essentially the body’s signal to calm down. It inhibits excitability and slows function without having a sedative effect so it helps to reduce anxiety, stress and feelings of fear.
Many people with high levels of stress and anxiousness have low levels of GABA, and many lifestyle factors, in addition to genetic pre-disposition, can contribute to imbalances.
Like everything in the body, neurotransmitters work together and often have a cascade effect: when one is off-kilter, others follow suit. GABA works in close conjunction with glutamate, another neurotransmitter that has the opposite role of stimulating and exciting the brain. Glutamate and GABA serve to balance each other – you could all them the ‘yin and yang’ of the brain.
Interestingly, glutamate is also a precursor to GABA, and when glutamate is produced in excess, the body naturally converts it to GABA to avoid overstimulation. If there is a problem with making this conversion, we may end up with symptoms related to low GABA levels, like higher levels of anxiousness and other mood problems.
GABA also plays a key role in healthy sleep patterns, as it allows our mind and body to relax, fall asleep, and stay asleep. One study revealed that the GABA levels of people experiencing sleeplessness were about 30% lower than people who slept well.
The essential mineral magnesium plays it’s own important role in activating our parasympathetic or rest and repair state. It also binds to GABA receptors. Foods rich in magnesium can support optimal GABA levels, include: dark leafy green vegetables, avocados, legumes, tofu, bananas, dark chocolate, some fatty fish(i.e. salmon and mackerel), nuts and seeds.
While GABA doesn’t impact our immune health in a direct way, low levels can have a huge impact on stress and sleep, which in turn can seriously lower immunity. Research consistently shows a strong link between stress and decreased immune health, so learning to boost GABA is one important strategy in a well-rounded stress management plan.
Optimal GABA levels are also linked with improved mental focus and concentration, reduced mental fatigue and brain fog and increased problem-solving capacity, a Japanese study reported.
What can we do to boost our GABA levels?
Focus our diet on whole foods—with the majority coming from plants—is key, along with omitting processed foods as much as possible. Foods such as: whole grains, fava beans, lentils, and other beans; nuts including walnuts, almonds, and sunflower seeds; fish including prawns and halibut; citrus, berries, potatoes, and cocoa (dark chocolate!).
Foods with the highest GABA, according to a May 2018 review published in Nutrients include:
• Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts)
• Soy beans
• Adzuki beans
• Mushrooms
• Spinach
• Tomatoes
• Buckwheat
• Peas
• Chestnuts
• Sweet potatoes
• Sprouted grains
• Rice (specifically brown rice)
• White tea
Certain bacteria, Lactobacillus and Bifidobacterium species, also produce GABA, which means fermented foods, such as yoghurt, kefir, tempeh, kimchi, sauerkraut and pickles, can also increase GABA levels.
L-theanine is a relaxing amino acid found in green tea. It’s available as a nutritional supplement, however I prefer the food first approach by drinking green tea.
Taurine is an amino acid that activates GABA receptors and encourages the release of GABA. It is found in dairy food, shellfish, and the dark meat of turkey and chicken.
In terms of lifestyle, regular exercise, deep breathing and being outdoors are important.
Meditation and yoga also have a positive effect on GABA levels.
Maintaining balanced neurotransmitters, with adequate levels of GABA, is key in achieving and maintaining a calm state of mind, good quality sleep, and a balanced mood.
Click here for a delicious dish rich in GABA-supporting nutrients – enjoy!
Contact Claire, our Nutritional Therapist, for a consultation by emailing post@the-terrace.co.uk