Neurotransmitters, part one: dopamine, norepinephrine, serotonin

Is it possible to teach our brain to artificially produce the “happiness hormone” - serotonin? This task is not easy, but feasible, because managing the delicate hormonal balance is within the power of any person. You just need to want it - and literally in 5 minutes you will be in a great mood and ready to “move mountains.” Hormones of pleasure and happiness will help you in this endeavor:

• serotonin - it is called the hormone of happiness, which gives a feeling of euphoria;
• dopamine – it is responsible for pleasure and reinforces positive experiences;
• Oxytocin - it gives rise to feelings such as love, tenderness and affection.

Most often, this “trinity” works in tandem, forming all our positive emotions. But now we will talk specifically about serotonin. Many people already know the name of this hormone of joy and happiness. But not everyone understands how it works. And even fewer people know how to regulate the level of this hormone in the body.

How to learn to manage serotonin?

This neurotransmitter, which regulates our mood, is not as simple as it might seem at first glance. Surely you think that serotonin is another hormone that is produced in the human brain. This is true, but only partly. Here are the hard facts: 95% of serotonin is produced in the intestines. And only 5% is in the brain.

So really, the path to our happiness lies through the stomach? And this is not entirely true. Serotonin is a complex chemical substance, a derivative of the amino acid tryptophan and, concurrently, the manager of our brain. This hormone is responsible for a wide range of processes both in the brain itself and throughout the human body:

1. Serotonin in the brain helps nerve cells communicate better.
2. The joy hormone affects sleep and appetite, muscle condition and body function, character and mood.
3. The most important neurotransmitter affects cognitive functions (attention, memory, communication, etc.).
4. Serotonin is responsible for normal blood clotting and stable functioning of the circulatory system.
5. The joy hormone helps us experience interest and attraction to the opposite sex.

Catecholamines

In the middle of the twentieth century, J. Shildkraut (1961) formulated the so-called catecholamine theory of the origin of depression. This theory suggested dysregulation of the brain system sensitive to norepinephrine as one of the important links in the pathogenesis of depression during depression (Praag H., 1994; Ashmarin I.P., et al., 1999).

It is now known that the content of norepinephrine in brain cells is controlled by special endings of the nerve cell - presynaptic adrenergic receptors. Stimulation of these receptors inhibits the release of norepinephrine, which in turn leads to its deficiency in the synapse and a decrease in neurotransmission. Blockade of these receptors by antidepressants, on the contrary, leads to an increase in the release of norepinephrine.

Fundamental studies of the reticular formation of the brain have shown that antidepressants, the action of which is aimed at changing the content of norepinephrine, have a general activating or psychostimulating effect. These drugs maintain the level of wakefulness, help improve the processes of perception, thinking, memory and increase concentration. However, despite the fact that taking antidepressants increases norepinephrine levels almost immediately, the clinical effect of the drug appears much later.

According to the catecholamine hypothesis of J. Schildkraut. (1978) the development of depression, especially endogenous, is caused by a decrease in the content of catecholamines, mainly norepinephrine, in certain brain structures. It was also assumed that the functional activity of noradrenergic systems during depression can be indirectly assessed by the content in the urine of such a metabolite of norepinephrine as MOPEG (3-methoxy-4-hydroxyphenylethylene glycol).

Based on a number of observations (Schildkraut J., 1978, Beckmann H., Goodwin F., 1980), it was suggested that the level of MOEFG can serve as a predictor of the effectiveness of therapy for various antidepressants. Depressed patients with lower MOPEG levels may benefit from imipramine and desipramine, but are resistant to amitriptyline.

It has been suggested that in this group of patients the primary predominant disorder is norepinephrine metabolism. On the contrary, depressed patients with high daily levels of MOFDH excretion respond better to amitriptyline therapy. At the same time, it was shown that in mentally healthy people the daily excretion of MOPEG fluctuates four times, and these fluctuations overlap the parameters of the shifts noted in patients suffering from depression (Hollister L. et al., 1978). In addition, it was found that during the period of clinical remission, the shifts in catecholamines found in patients with depression do not normalize, and even during severe depression, the content of catecholamines may be within normal limits. (Cazzulo S., Sacchetti E. et al., 1982).

Based on data obtained by J. Costa, E. Silva (1980), a theory arose suggesting the presence of two variants of the occurrence of depression, one associated with the depletion of norepinephrine and more sensitive to treatment with some antidepressants (desimipramine or imipramine) and the other associated with a deficiency of serotonin and responding to therapy with other drugs (amitriptyline). It was assumed that antidepressants exert their therapeutic effect by facilitating the transmission of both norepinephrine and serotonin (Haefely W., 1985).

Recent research in the field of brain physiology has shown that the norepinephrine-sensitive system in the brain has a pronounced influence on the serotonin-sensitive system. It turned out that nerve cells sensitive to norepinephrine control the rate of serotonin release by influencing the endings of neurons located on the bodies of serotonergic neurons. An increase in the excitability of serotonergic neurons, in turn, increases the release of serotonin in nerve endings (De Boer T., et al., 1994).

What happens if serotonin levels are disrupted?

Very often we hear about how low levels of the happiness hormone are bad. But the human body is harmed not only by a deficiency, but also by an excess of serotonin. In other words, any disruption in the production of this neurotransmitter provokes a whole list of negative consequences and conditions:

• bad mood and chronic depression;
• a sharp decrease in sexual desire;
• problems with digestion and sleep;
• cravings for sweets and weight gain;
• decreased activity.

The problems listed above are just the tip of the iceberg. The work of serotonin, based on two substances - the amino acid tryptophan and its derivative 5-hydroxytryptophan, is very complex. Sometimes the hormonal imbalance is so pronounced that specialists have no choice but to prescribe antidepressants - serotonin reuptake inhibitors.

Dopamine

The pathogenesis of depression may also be based on a lack of another biological substance, which to some extent is a precursor of norepinephrine - dopamine. It is assumed that it takes part in the regulation of the function of the motor sphere, has a psychostimulating effect and is responsible for the formation of certain behavior (Mosolov S.N., 2002). Proof of this hypothesis is the ability of the drug L-DOPA, which is a precursor of dopamine and norepinephrine, to promote the transition of depression to a state of increased activity (Bunney W. et al., 1970; Van Praag H., 1977). When using L-DOPA in patients suffering from depression, a positive effect in the form of changes in activity was often noted. So, in particular, R.Ya. Bovin, I.O. Aksenova (1982), when using L-DOPA in treatment-resistant depressive patients, noted a positive effect in the form of increased psychomotor activity in 25% of cases.

In addition, taking medications that lower dopamine levels, such as rauwolfia, can lead to depression. A decrease in dopamine levels is observed in a number of neurological and somatic diseases, also accompanied by depression, such as Parkinson's disease.

But is it worth using “heavy artillery” right away?

We know that antidepressants work quickly. But we also know that they have a lot of disadvantages, the most important of which are addiction and various side effects that can seriously undermine already weakened health. The image below shows how hard antidepressants work. It’s worth thinking about whether such radical measures are necessary???

Is there a safe alternative to pills? Eat. This is the right way of life and the ability to look at the world positively. The “recipe” for your happiness will not consist of a set of drugs, but of completely different components:

1. Nutrition. Healthy foods contain everything you need to produce the hormone serotonin in sufficient quantities. Give up fast carbohydrates and junk food in favor of healthy carbohydrates and foods containing tryptophan. Serotonin “grows” on variety: grains and cereals, vegetables and fruits, eggs and dairy products, lean meat and fatty fish, nuts, seeds and dried fruits.

   The image shows foods rich in tryptophan.

2. Movement. Scientists have repeatedly proven that any physical activity quickly (literally in 30-40 minutes) increases the level of serotonin in the blood. Dancing, walking, swimming, cycling, morning jogging - there are many activities, you don’t have to go to the gym. But there is one “but”: you need to be active constantly, and not from time to time.
3. Sleep and meditation. A happy person knows how to “switch off” in time and let go of negativity from his life. Sometimes this is difficult to do. And then meditation and healthy sleep come to the rescue, during which the level of the happiness hormone also increases. Train yourself to go to bed and get up at the same time - and you will not have problems with serotonin.
4. More sun. In our climate, sunny days are a rare occurrence. But even on a cloudy day, our skin still receives its portion of ultraviolet radiation. This means that the answer to the question “how to increase serotonin” is simple: walk more often. Walking will give the body maximum happiness hormone and beneficial vitamin D.
5. Omega-3. It is difficult for us to maintain an optimal level of essential polyunsaturated fatty acids, which are found in excess only in the meat of fatty fish from the northern seas. But now there is already a worthy alternative - dietary supplement complexes with Omega-3. Such supplements are a real “delicacy” for the brain and prevent a number of diseases.
6. Pleasure. Serotonin is responsible for pleasure and enjoyment. How can you get more of these emotions? There are a lot of ideas: for example, falling in love, finding a new exciting hobby, meeting friends more often, spending more time with loved ones. The more bright emotions and positivity there are in your life, the higher the level of the happiness hormone will be.
7. "Helpers." Unfortunately, even with proper nutrition, it is not possible to obtain from food 100% of the substances necessary to nourish the brain and body. And then “serotonin in tablets” comes to the rescue. These are special plant vitamin complexes that help the happiness hormone be produced correctly and in the required volume.

Endorphins and other neurotransmitters

In addition to mediators, depression may cause changes in endorphins - neuropeptides, biologically active substances that have the properties of a hormone and a mediator at the same time. Endorphins are responsible for a person's sensitivity to pain. Low levels of endorphins in dysthymia explain poor pain tolerance in people suffering from depression.

In depressive spectrum disorders, disorders of synaptic transmission are detected, mainly related to the inhibitory GABAergic systems of the brain (a decrease in gamma-aminobutyric acid is noted during depression). Gamma-aminobutyric acid released into the blood reduces anxiety levels. It also takes part in regulating the flow of nerve impulses by blocking the release of other neurotransmitters, such as dopamine and norepinephrine. As a result, there is a disorganization of the interaction of nerve cells that process sensory (extra- and interoceptive) information and integrate motor and regulatory activity. In this case, various mental disorders arise with corresponding neurological and autonomic manifestations (Eccles J., 1971; Guselnikov V.I., Iznak A.F., 1983; Glezer V.D., 1985).

With depression, a change in the concentration of biologically active substances occurs not only between nerve cells, but also inside neurons. These substances in the wall of the nerve cell are broken down into smaller components, which increase the activity of neurons by changing the direction of movement of transmitters to the center of the neuron, to its nucleus.

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How do vitamins for a good mood work?

Unlike antidepressants, which inhibit serotonin reuptake, plant-based vitamins act differently—more gently. They bring all neurotransmitters into balance and help the happiness hormone be produced in the right quantity without causing serious harm to the human body:

• fight fatigue and irritability;
• increase memory, attention and concentration;
• eliminate insomnia and other sleep disorders;
• protect against depression and nervous disorders;
• restore interest in life and normalize appetite.

Constant stress at work and at home does not allow you to always be at the peak of activity. But now this problem can be easily solved: just one capsule of herbal vitamins a day - and it will be much easier for you to cope with the challenges that this world has prepared for you. Forgetfulness, absent-mindedness and apathy will be replaced by cheerfulness and a positive mood.

Norepinephrine

Norepinephrine is a neurotransmitter for wakefulness and quick decision making.
It is activated under stress and in extreme situations, and is involved in the “fight or flight” response. Norepinephrine causes a surge of energy, reduces feelings of fear, and increases the level of aggression. At the somatic level, under the influence of norepinephrine, the heart rate increases and blood pressure increases. Norepinephrine is a favorite neurotransmitter of surfers, snowboarders, motorcyclists and other fans of extreme sports, as well as their colleagues in casinos and gaming clubs - the brain does not differentiate between real events and imaginary ones, so the life-threatening risk of losing your fortune at cards is enough to activate norepinephrine .

High levels of norepinephrine lead to decreased vision and analytical abilities, and a deficiency leads to boredom and apathy.

The SLC6A2 gene encodes a norepinephrine transporter protein. It ensures the reuptake of norepinephrine into the presynaptic membrane. Its work determines how long norepinephrine will act in the human body after it has successfully coped with a dangerous situation. Mutations in this gene can cause attention deficit disorder (ADHD).

Managing happiness hormones is easy!

The secret to the effectiveness of herbal vitamins for mood is in the ideal composition. There is nothing superfluous in them besides the active components - extracts of medicinal herbs. For example, these could be:

• St. John's wort and clover grass;
• Rhodiola rosea and valerian;
• volodushka and muira puama bark.

Such vitamins, even with long-term use, often turn out to be more effective and safe in comparison with synthetic drugs and antidepressants, which cause addiction, withdrawal effects, drowsiness and other side effects.

Now you know how to properly increase the level of serotonin in the body so that a positive result is not long in coming. Allow the happiness hormone to be produced in full - and your life will become bright, and every day will bring maximum benefit and pleasure.

How to increase the amount of dopamine in the body

The easiest way to increase the amount of dopamine in your body is to do activities that bring you pleasure. Therapeutic measures aimed at increasing dopamine in the body include doing what you love.

To adjust dopamine levels, you need to use a number of recommendations that will not cause harm to health and do not have side effects:

• Stay outdoors more often. Every day you need to find at least 15 minutes for a walk. It is better to do this during the daytime, when solar activity helps activate dopamine.
• You should not avoid physical activity; it increases the synthesis of dopamine and serotonin. And it doesn't have to be grueling workouts. It’s enough to just dance, go for a run, or work at your dacha.
• Study your lifestyle and find methods for proper relaxation. And it doesn’t have to be delicious food or alcohol. The pleasure hormone can also be maintained by doing yoga or breathing exercises.
• Follow a sleep and rest schedule, as you need to rest at least 7-8 hours a day. During this period of time, the body has time to fully recover, including the production of the required hormones.
• Start your day with a contrast shower. This procedure improves mood, gives a boost of vigor, due to which dopamine levels increase by 2 times.
• Maintain your sex life. Physical intimacy increases hormone levels and generally normalizes hormonal levels.

A simple hug will also help stabilize the hormone level, because at this moment a person feels happy and protected.