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• Part 1 of 2: Balancing brain chemistry naturally
• Part 2 of 2: Getting help from medical experts
• Tips

The body is full of various chemicals, such as hormones, enzymes and neurotransmitters. When you are sick, getting older, have chronic stress or not eating properly, a chemical imbalance can develop. However, most people - especially doctors and researchers - refer to an imbalance of neurotransmitters or chemical messengers in the brain when they talk about a chemical imbalance. The prevailing medical theory is that depression, schizophrenia and many mood or behavioral disorders are caused by an imbalance of neurotransmitters such as serotonin, dopamine and norepinephrine. Doctors usually prescribe psychotropic drugs to rebalance these neurotransmitters and improve mood, although there are many natural methods for achieving healthy brain chemistry without serious side effects.

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Part 1 of 2: Balancing brain chemistry naturally

1. Move more. If you suffer from anxiety or depression, exercise is probably not at the top of your priority list, but research shows that it can have a major impact on your mood, by stimulating and / or balancing all kinds of substances and neurotransmitters. Regular exercise helps to relieve depression and anxiety in various ways, such as by producing substances that make you feel better (neurotransmitters, endorphins and endocannabinoids); by decreasing immune substances that have been associated with worsening depression; and by raising the body temperature, which has an overall calming effect.
   • A 2005 study found that going for 60 minutes five times a week or 60 minutes three times a week already has a significant effect on mild to moderate depression.
   • Other forms of cardiovascular exercise that have similar benefits include swimming, cycling, jogging, and dancing.
2. Eat more omega3 fatty acids. Omega3 fatty acids are considered essential fats, meaning that your body (especially your brain) needs them to function properly, but your body cannot make them on its own. That is why you have to get them from food and supplements. Omega3 fatty acids are found in high concentrations in the brain and appear to be important for cognition (memory and brain performance) and behavior. Several studies have shown that taking omega3 supplements (between 1000 and 2000 mg per day) can relieve the symptoms of depression, bipolar disorder, schizophrenia and ADHD.
   • Omega-3 fatty acids are mainly found in fatty fish (salmon, mackerel, tuna, halibut), other seafood such as shrimp, algae and krill, but also in certain nuts and seeds (walnuts, flax seeds).
   • If you want to supplement, consider taking fish oil, krill oil, and / or flaxseed oil.
   • Symptoms of omega3 fatty acid deficiency include poor memory, mood swings and depression.
   • One study shows that 10 grams of fish oil per day can reduce symptoms in people with bipolar disorder.
3. Make sure you don't have a vitamin D deficiency. Vitamin D is required for various bodily functions, such as calcium absorption, a healthy immune system and mental stability. Vitamin D is actually the most like a hormone of all vitamins, and deficiency has been linked to depression and other mental disorders. Unfortunately, many people (including most Dutch) are deficient in vitamin D, which may be a cause of the 800,000 cases of depression that occur in our country. Vitamin D is produced by your skin when you are in the sun, and it is found in a number of foods.
   • Sun avoidance may be one of the reasons for the growing number of people with vitamin D deficiency. Ask your doctor to take blood samples to determine if you have a deficiency.
   • Vitamin D is stored by the body, so if you get enough sun in the summer, you can live on it all winter long.
   • If you are taking a supplement, take vitamin D3, which is the form that is best absorbed by the body, and take between 1,000 and 4,000 IU per day (It is safe to take up to 40,000 IU daily).
   • Foods containing vitamin D include fatty fish (salmon, tuna, mackerel), beef liver and egg yolks.
   • Remember that vitamin D is fat soluble, which means that excess amounts are stored in your body (unlike water-soluble vitamins, which you pass out if you take too much of it). So it is possible to overdose on vitamin D. Healthy adults should take a maximum of 100 mcg or 4000 IU per day.
4. Consider taking plant-based medications. If you have anxiety or depression, and you realize that your thoughts and behavior are not healthy, consider herbal medicines to rebalance your brain chemistry. It turns out that more and more people with panic attacks or severe depression are taking some form of herbal therapy to feel better. Valerian root, passion flower, kava kava, ashwaganda, St. John's wort, L-theanine, 5-HTP, ginseng and even chamomile are used as a natural sedative or antidepressant for their ability to affect the brain and reduce stress or anxiety.
   • Valerian root contains phytochemicals that act on a brain chemical called GABA, which is important for regulating anxiety, depression and mood (drugs like Valium and Xanax work in much the same way). You can compare it with a sleeping aid or sedative.
   • St. John's wort reduces symptoms in people with mild to moderate (but not severe) depression. According to some studies, it works just as well as antidepressants such as Prozac and Zoloft.
   • L-theanine (contained in green tea and some other plants) increases GABA and dopamine levels in the brain, causing psychoactive changes such as reducing anxiety, improving cognition and stabilizing mood.
   • 5-Hydroxytryptophan (5-HTP) is an amino acid that is converted in the brain into serotonin (the lucky substance).
5. Try acupuncture. Acupuncture involves inserting very thin needles into the skin or muscles at energy points to reduce pain and inflammation, promote healing and restore the balance of body processes. Recent research shows that acupuncture can be just as effective for depression and other mood problems as antidepressants, but without side effects. Acupuncture is based on the principles of Chinese medicine, and it works by releasing many substances such as endorphins and serotonin, which have an analgesic effect and improve mood.
   • It is also said that acupuncture improves the flow of energy through the body called chi, which can also contribute to the balance of brain chemistry.
   • Acupuncture points that can restore the balance of brain chemistry are located all over the body, such as on the head, hands and feet.
   • Acupuncture is performed by a variety of health professionals, such as some primary care physicians, chiropractors, naturopaths and psychologists - just look for a certified practitioner.

Part 2 of 2: Getting help from medical experts

1. Consult a counselor. If stress, anxiety, and / or depression are negatively affecting your life, talk to a mental health professional. A psychiatrist, psychologist or therapist can provide insight into your problems and try to address the underlying cause of the imbalance. Mental health professionals also sometimes provide non-drug therapy, such as psychotherapy and / or cognitive behavioral therapy. Whether psychotherapy and cognitive behavioral therapy can balance brain chemistry is unclear, but both therapies have proven beneficial in treating depression and anxiety - although it can take many weeks or months to work.
   • Psychotherapy is a type of therapy that addresses the emotional response to a mental illness. Patients are encouraged to talk to better understand and cope with their disorder.
   • In cognitive behavioral therapy, patients learn to recognize and change thought patterns that lead to unpleasant feelings.
   • Unfortunately, there are no blood tests that can measure the amount of neurotransmitters in the brain; however, a hormonal imbalance (such as insulin or thyroid hormone) can be detected in the blood and these can also cause mood changes. Other measurable components in the blood associated with depression are very high levels of copper, too much lead, or too little folic acid.
2. Ask your doctor about SSRIs. The neurotransmitters serotonin, dopamine and norepinephrine are strongly linked to depression and anxiety, so most antidepressants are designed to affect these chemicals. In depression, the doctor usually starts by prescribing a selective serotonin reuptake inhibitor (SSRI) because these drugs are relatively safe and have less serious side effects than other antidepressants. SSRIs relieve symptoms by blocking the reuptake of serotonin by nerve cells in the brain, leaving more serotonin available to improve mood.
   • Examples of SSRIs are fluoxetine (Prozac), paroxetine (Paxil), sertraline, citalopram and escitalopram.
   • SSRIs are considered relatively effective in the treatment of all anxiety disorders, including depression and OCD (OCD)
   • Known side effects of SSRIs include insomnia, decreased sexual function and weight gain.
   • Although SSRIs are often given to patients with a suspected chemical imbalance of serotonin, their use can sometimes cause "serotonin syndrome" - dangerously high levels of serotonin.
   • Serotonin syndrome symptoms include hot flushes, increased heart rate, increased body temperature, increased blood pressure, vomiting and diarrhea. If you experience these symptoms and take an SSRI, call your doctor immediately.
   • If you're experiencing side effects from an SSRI, talk to your doctor. There are different drugs for each type of medication, and they all have different advantages and disadvantages. Your doctor knows best which medicine to prescribe.
3. Consider an SNRI as an alternative. Selective serotonin and norepinephrine reuptake inhibitors (SNRIs) work much like SSRIs, but have a dual mechanism of action: they increase serotonin and norepinephrine levels by inhibiting their reuptake into nerve cells in the brain. SNRIs are just as effective as SSRIs, so these drugs are also seen as the first-line treatment for anxiety disorders.
   • SNRIs are, for example, duloxetine and venlafaxine.
   • Known side effects of SNRIs are insomnia, upset stomach, excessive sweating, headache, decreased sexual function and high blood pressure.
   • A drug such as venlafaxine can be used by people who have both an anxiety disorder and depression.
   • Taking SNRIs can cause an imbalance of serotonin levels in the brain, also called serotonin syndrome.
4. Beware of benzodiazepines and tricyclic antidepressants. Benzodiazepines are an older type of drug still used to treat short-term anxiety disorders. They are very relaxing, reduce muscle tension and other physical symptoms associated with anxiety by enhancing the effect of the neurotransmitter GABA. Benzodiazepines are not suitable for long-term use because they can have serious side effects such as aggression, cognitive impairment, addiction and even more severe depression. Therefore, prior to launching SSRIs and SNRIs, doctors preferred tricyclic antidepressants to benzodiazepines. Tricyclics are relatively effective in the treatment of anxiety because they increase serotonin levels in the brain, but they also cause long-term problems. Therefore, they are usually only prescribed when SSRIs are not working.
   • Benzodiazepines include alprazolam, clonazepam, diazepam, and lorazepam.
   • Tricyclic antidepressants include imipramine, nortriptyline, amitriptyline and doxepine.
   • Tricyclic antidepressants can be bad for the heart and should be used very carefully by heart patients.

Tips

• Serotonin regulates moods, sleep and appetite, and reduces pain. Chronically low levels of serotonin in the brain are associated with a higher risk of suicide.
• Dopamine is essential for movement, influences motivation and plays a role in the perception of reality. Low levels of dopamine are associated with psychoses (disturbed thinking characterized by hallucinations and / or delusions).
• Norepinephrine narrows blood vessels and increases blood pressure, and helps determine motivation. Abnormally high values ​​can cause anxiety and feelings of depression.
• Sleeping well (in terms of both quantity and quality) and reducing stress (through work and relationships) positively impact neurotransmitters and help balance brain chemistry.