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Naturally Increase Neurotransmitters: PACER Integrative Behavioral Health
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#Increaseneurotransmitters #serotonin #somatic
Buy CEU course at: https://www.allceus.com/member/cart/index/product/id/1408/c/
Objectives
- Explore the main hormones and neurotransmitters involved in behavioral health (HPA, HPT and HPG Axes) and how to increase them naturally
Serotonin
- Nutritional building blocks
- Foods rich in tryptophan, an amino acid that converts to serotonin in the brain.
- Whole-wheat
- Potatoes
- Brown rice
- Lentils
- Oats
- Beans
- Dietary tryptophan variations may affect the efficacy of SSRI in major depression
Serotonin
- Nutrition
- B vitamins: Grains
- Calcium: Green leafy veggies, dairy
- Iron: Green leafy veggies, legumes, meat
- Vitamin D: Sunlight, fortified foods
- Bright light therapy to stabilize circadian rhythms
- Exercise: Fatigue during exercise is associated with elevated brain tryptophan and serotonin synthesis
- Essential Oils increase serotonin and dopamine: bergamot, lavender, and lemon, orange, clary sage,
- Massage increases dopamine and serotonin
Norepinephrine
- Nutrition
- Carnitine: The liver and kidney usually produce enough carnitine in the human body, so topping up with food or supplements is not necessary.
- Vitamin D
- Foods high in choline
- Meats
- Dairy
- Poultry
- Chocolate
- Peanut butter
- Wheat germ
- Brussels sprouts and broccoli
Norepinephrine
- Liver and kidney health
- Water
- Reduce alcohol
- Address obesity and insulin resistance (fatty liver)
- Address hepatitis
- Control or prevent diabetes and high blood pressure which are both leading causes of kidney failure
- Exercise
- Essential oils: Black pepper (not if anxious), rose, chamomile, possibly rosemary
Acetylcholine
- Nutrition
- Maintain adequate glucose stores
- Taurine: Only found in animal based products
- Choline: animal foods and legumes
- B vitamins: Grains, sunflower seeds, tofu
- Vitamin D
- Liver health: Humans can produce choline endogenously in the liver
- Exercise: Long term exercise (light and moderate intensity) improves acetylcholine levels where intense training has been linked with reduced acetylcholine
- Sleep
- Essential Oils: Sage
GABA & Glutamate
Nutrient Summary
Summary
- Helping your body to balance hormones and neurotransmitters requires
- Good nutrition and good health behaviors(exercise, sleep, breathing) to reduce physical stress and inflammation
- Addressing cognitive and emotional stress
Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.
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Dr Dawn Elise Snipes provides training through AllCEUs.com that are helpful for LPC CEUs LMHC CEUs LCPC CEUs LSW CEUs LCSW CEUs LMFTCEUs CRC CEUs LADC CEUs CADC CEUs MAC CEUs MCAP CEUs NCC CEUS LCDC CEUs CPRS CEUs CTRS CEUs and HPCSA ACA #NBCC counsellors needing counselling continuing education counseling continuing education ceus for social workers social work ceus addiction counselor training counseling ceus continuing education training
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