Articles of Interest   What Do Migraines, Depression and Insomnia Have In Common? By Cathy Oats   “Imbalances in brain chemistry, particularly in neurotransmitter levels, can have a large range of effects on emotions and behavior.”   Your brain is designed to communicate information. Billions of brain cells talk to each other moment by moment through a complex network of interconnecting cells. These cells don’t actually touch each other. There is a tiny space between each one and information is passed across this space by way of chemical messengers, called neurotransmitters.   There are many kinds of neurotransmitters, each of which has a different molecular shape and carries its own distinct message. When one brain cell wants to send a message to another, it releases the appropriate type of neurotransmitter between it and the receiving cell. Each receiving cell has thousands of receptors ready to catch its neurotransmitters. These are called neuroreceptors, and each receptor is designed to match a neurotransmitter.   The Monoamine Neurotransmitters Serotonin, dopamine and noradrenaline are called monoamines as they are each made from a single amino acid. Serotonin from tryptophan and dopamine and noradrenaline from either serotonin, phenylalanine or tyrosine.   Once these three brain chemicals have played their part sending messages in the brain, they are burned up by an enzyme called monoamine oxidase (MAO). A lot of focus over the years has been placed on MAO, as levels increase as we get older — playing havoc with our moods; while declining levels of noradrenaline and dopamine can bring on striking changes in the way we feel and act.   The Mood Chemical Serotonin is a neurotransmitter that was first isolated in the serum portion of the blood. It has since been found in brain cells (1% to 2%) and many other cells of the body. This neurotransmitter is important in regulating our moods, sleeping, eating, arousal and dreaming. It’s also significant to note that even a slight reduction of serotonin in brain levels is central to the development of depression, agitation, sleep disorders, obesity and addiction. Serotonin also has the property of constricting/contracting smooth muscle tissue, giving it a major role in migraine and other headaches, as well as a possible role in causing high blood pressure.   It would be nice if the problem with low serotonin in the brain could be solved internally. Since 98% to 99% is found in other parts of the body, you may wonder why the brain doesn’t just take some serotonin from another part of the body. The problem is, serotonin cannot cross the blood brain barrier and pass into your brain tissues, like oxygen and other nutrients do. The serotonin needed for use must be manufactured by your brain.   But to attribute your low serotonin levels for everything is too simplistic. Other factors also need to be considered; including the possibility of low brain energy, which may be a result of oxygen, blood and glucose levels. For it now appears that the serotonin neural circuits are linked throughout the brain in an interwoven tapestry with other neurotransmitters, like noradrenaline, dopamine, and acetylcholine…to name just a few.   The Stimulating Chemical Noradrenaline is a monoamine with a totally different function. Whereas serotonin is the mood chemical, noradrenaline is the stimulating chemical. The central functions of noradrenaline are regulation of alertness and the wakefulness-sleep cycle, maintenance of attention, memory and learning, cerebral placidity and neuroprotection. Symptoms of low noradrenaline can range from not only waking up tired, but literally feeling tired/worn out all the time for no apparent reason; in addition to feeling like you’re in a mental fog — not able to focus or concentrate like you think you should.   So if you have a problem with fatigue, you can just bet you have a noradrenaline problem. What could be the reason? Let me give you an example: If you were going to make a cake with ten ingredients, and one of those ingredients was missing, you are going to have trouble making that cake. Why would one of these ingredients be missing? Perhaps the transportation for that item to your kitchen counter had trouble; or something that is used to make that ingredient is missing.   The same thing happens from a nutritional point of view, in reference to the manufacture of neurotransmitters.   Migraines, Depression, Insomnia Migraines, depression, and insomnia all have similar mechanisms and pathways; resulting from a loss of serotonin and noradrenaline. A number of dietary and lifestyle factors can lead to a reduction in these levels. Chief among these are cigarette smoke, alcohol abuse, high sugar intake, blood sugar disturbances (hypoglycemia and diabetes) and various nutrient deficiencies.   Levels can also be diminished by an allergic reaction to foods you have been consuming, allergic reaction to fumes and other chemical smells, inflammation (that depletes levels), poor absorption of nutrients into the brain, poor metabolism of nutrients into the brain, excessive depletion of the nutrients (a result of stress, that causes the blood vessels to constrict/ shrink/tighten, thereby depleting the neurotransmitter supply and giving you headaches), inadequate production of neurotransmitters by your brain, or simply an inadequate ingestion of the nutrients necessary to make the neurotransmitters you need to feel well.   Neurotransmitter depleting substances can be found in red wine, anything strongly cultured or fermented, cheese, chocolate, eggs, mustard, foods that contain nitrates and nitrites, aspartame, saccharin, smoked meats, additives/preservatives/ dyes (2000 plus) found in foods, and wheat for those people with candida albicans.   The loss of these brain chemicals may be quantified in three stages: Stage 1: The first level below normal whereby sleep disturbances and insomnia is experienced. Stage 2: The next lower level whereby low moods, lack of interest and depression is experienced. Stage 3: The next lower level where a migraine headache is experienced.   The quantity of neurotransmitters that are required for you, as an individual, is proportional to the quantity of serotonin and noradrenaline neuroreceptors in your brain. In particular, small molecules called neurons appear to be present in the wrong amounts or to function incorrectly in some people, thus provoking a variety of distress symptoms affecting mood, retention of thoughts and perception.   The Most Popular Medications The pharmaceutical control of neurotransmitter levels is the mechanism of action for the three classes of drugs used in the treatment of depression.   1. MAO inhibitors, a class of drugs that increase levels of serotonin, noradrenaline and dopamine by preventing their degradation from the monoamine oxidase (MAO), mentioned above.   2. Tricyclics, antidepressants that seem to work by attaching to and inhibiting the neuronal reuptake sites for serotonin and noradrenaline, preventing the return of the neurotransmitters to the neuron site that secreted them.   3. Selective serotonin reuptake inhibitors (SSRIs), Prozac, Paxil, Zoloft and Luvox are the most popular drugs used today. These drugs focus on keeping serotonin circulating in the brain longer. As their name states, this category of drugs inhibit the reuptake of serotonin, causing an increase in serotonin levels and an antidepressant effect. Side effects. One of the common problems with antidepressants is their side effects. Up until the late ‘80s, the major drugs used to treat depression were in the tricyclic family. These drugs have many side effects that have limited their uses; such as daytime sleepiness and lethargy, dry eyes and mouth, dizziness on standing up and weight gain.   While the modern crop of antidepressants are better, they still infrequently cause problems, including nausea, headache, insomnia, agitation and sexual problems. The most complained about side effect in women is loss of ability to experience orgasm. Men sometimes experience impotence, and both sexes may experience a loss of libido. Too many men and women have had to make the choice between living depression-free or experiencing a normal sex life. Because of these side effects, many have turned to natural treatments such as amino acids, vitamins and minerals, and herbal phytomedicines as an aid in treating mild depression.   Taking Responsibility Millions of people today have diets with little or no nutritional value…diets that are full of flours, cereal, and sugars. Poor diets with high levels of toxins and low levels of nutrients; diets that lead to low neurotransmitter levels in the brain; diets that make us feel just terrible!   A diet that the United States Department of Agriculture (USDA) Research Service reported in 1999 had a per capita annual consumption of 154 lbs. of sugar and over 200 lbs of flours and cereal, with only 52% of the recommended servings of vegetables! But, you know what was really scary? The top four vegetables we ate were: lettuce, potatoes, potato chips, and canned tomatoes (i.e. ketchup, barbeque sauces, marinara sauce, etc.). And we wonder why we’re sick!   You may not realize it…but the way most of us address this issue is by eating to feel better. We eat and eat and eat; eating all the foods that we know are not good for us. Without even realizing it, we instinctively know and practice eating large amounts of carbohydrates like bread, cake, pies, ice cream, chips, pizza and candy, especially when we feel depressed, tired or anxious. Sound familiar? What you may not know is the foods outlined above increase neurotransmitter levels almost instantly; lowering arousal and anxiety and promoting a temporary sense of well-being and security. Hence, the carbohydrate-addiction/obesity-serotonin connection!   Address the Issue The best way to address neurotransmitter levels is to provide adequate nutrients to the brain that are needed to manufacture neurotransmitters. This method includes dietary modifications, in addition to supportive treatment with daily supplementation of nutrients that are required for the production of serotonin and noradrenaline, along with important co-factors, herbs, and cellular membrane support substances.   Secondly, you should give special attention to complications that may deplete levels, such as leaky gut syndrome, which may allow large intestinal substances to enter the blood stream, candida albicans, and liver and bowel toxins, to reduce the amount of allergic and inflammation reactions.   Fortunately, for the “energetically-challenged” individual, scientists have discovered a cluster of issues related to nutrition, cellular energy metabolism, and free radical/antioxidant biochemistry, which offers both explanation and remedy for the modern epidemic of the “Low Energy Blues.”   Vitamins That Help Research has shown that the majority of the mentally and emotionally ill are deficient in one or more of the B-complex vitamins and vitamin C. And even normal, happy people have been found to become depressed and experience other symptoms of emotional disturbance when deficient in niacin or folic acid.   Vitamin B1 (thiamine): If you are a smoker, drinker, or heavy sugar consumer, you need more vitamin B1. Above average amounts can help alleviate depression and anxiety attacks.   Vitamin B6 (pyridoxine): Depression and insomnia can result from a vitamin B6 deficiency, as the body requires adequate B6 to manufacture serotonin. When these metabolic events are altered, serotonin-deficiency can result. Since serotonin is required for production of the sleep-triggering hormone melatonin, the resulting deficiency may also lead to insomnia. This vitamin appears to reduce the occurrence of disturbances reputedly associated with tryptophan turnover, such as depression, anxiety, aggressiveness, and decrease of libido, which frequently occur with the use of birth control pills. It has also proven to be beneficial to helping women with premenstrual and postpartum depressions, in addition to helping those who experience depressive states common with a disease of the abdominal cavity (celiac disease).   Vitamin B12 (cobalamin): Involved in a wide range of enzyme reactions including the synthesis of serotonin, noradrenaline, dopamine and other neurotransmitters. A deficiency of this vitamin can produce depression and other psychiatric disorders, as well as confusion and loss of memory. The frequency of these deficiencies increase over time, as the body’s ability to absorb B12 declines with age. Ellis (1973) found that B12 supplementation reduced feelings of tiredness and increased mental alertness. If you are a vegetarian and have excluded eggs and dairy products from your diet, or keep regular Happy Hours and drink a lot…you need additional B12 supplementation for sure.   Folic Acid: Deficiencies of folic acid have been found to be contributing factors in mental illness. Folic acid deficiencies may result from dietary deficiency, physical or psychological stress, excessive alcohol consumption, poor absorption of nutrients, or chronic diarrhea. Deficiency may also occur during pregnancy or with the use of oral contraceptives, other estrogen preparations or anticonvulsants. Psychiatric symptoms of folic acid deficiency include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety.   Vitamin B5 (pantothenic acid): A nutrient that is especially important during periods of high stress or in individuals who need adrenal support. Deficiency results in adrenal atrophy characterized by fatigue, headache, sleep disturbances, nausea and abdominal discomfort. Your brain’s conversion of choline to acetylcholine requires ample B5.   Vitamin C: Aside from all the other good things that this vitamin does for us, it is very useful for people with depression (associated with low serotonin levels). Vitamin C helps your brain chemicals work properly by supporting the conversion of the amino acid tryptophan (found in foods you eat) to serotonin. Vitamin C also helps your adrenals recover from adrenal fatigue, caused by the body’s overreaction to sugar.)   Amino Acids That Help Amino acids can act as neurotransmitters or precursors to other neurotransmitters such as serotonin. Supplementation with amino acids can ease symptoms of depression. Amino acids and related compounds used, include:   L-tyrosine: A precursor to noradrenaline, this amino acid may be valuable to people who do not respond to most antidepressant drugs, except amphetamines.   L-phenylalanine: An amphetamine-like compound that occurs normally in the human brain It has been shown that depressed people have low levels of phenylalanine.   Phytomedicines That Help Many of the drugs prescribed today are manufactured chemical reproductions of remedies found in nature, which have often been used successfully by healers and physicians for generations. Among these are:   5-HTP: The direct precursor to serotonin, the neurotransmitter involved in migraines, depression and insomnia, is 5-HTP. In addition to increasing serotonin levels, 5-HTP causes an increase in levels of endorphins and other neurotransmitters that are often decreased in cases of depression. Numerous double-blind studies have shown that 5-HTP has equal effectiveness compared to drugs like Prozac, Zoloft, and Paxil (the selective serotonin reuptake inhibitors, SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in terms of effectiveness, and that it offers several advantages: it is less expensive, better tolerated and associated with fewer and much milder side effects.   Hypericum perforatum (St. John’s Wort): This botanical is used in Germany and other European countries as a treatment for mild to moderate depression, anxiety, and sleep disorders. Extracts of St. John’s Wort (standardized for hypericum content with usually 0.3 percent), in fact, are the most thoroughly researched natural anti-depressants. In studies, St. John’s Wort extract was shown to produce improvements in many psychological symptoms, including depression, anxiety, apathy, sleep disturbances, insomnia, anorexia and feelings of worthlessness. St. John’s Wort’s ability to act as an antidepressant is not fully understood, previous studies point to its ability to inhibit MAOs. The main advantage of using St. John’s Wort extract as opposed to antidepressant drugs was found not to be so much a difference in therapeutic outcome, but rather a significant advantage in terms of side effects, cost and patient satisfaction. Ginkgo biloba: The exact mechanism of this botanical in increasing serotonin receptors has yet to be determined. However, ginkgo biloba may address two major reasons why the number of receptors declines with age: 1) impaired receptor synthesis; and (2) changes in cerebral membranes or receptors as a result of free-radical damage. Ginkgo biloba has also demonstrated an ability to increase protein synthesis. In addition, it is known to be a potent antioxidant.   The list of beneficial botanicals, amino acids and phytomedicines that I’ve included here certainly do not take into account all the natural substances that God has put on this earth for us to use as food to eat. I only hope it kindles within you a spirit to learn more and more about how to help yourself. I would like to end with this quote:   “Nature is doing her best each moment to make us well. She exists for no other reason. Do not resist. With the least inclination to be well, we should not be sick.” — Henry David Thoreau God Bless!   (references available upon request) Main Article Index click here Our copyright and Privacy statements / Medical Disclaimer © 2002, Makena Werks, Int'l, All Rights Reserved.