How to increase GABA, your brain’s calming chemical

Everyone is stressed out these days. But caregivers are dealing with pandemic stress on top of normal caregiving stress. And if you live in the West, you may be dealing with the stress of being evacuated because of wildfires, or smoke that is hampering your ability to breathe. Ask yourself this:

Are you feeling stressed and burned out?

Are you unable to relax or loosen up?

Do you feel stiff? Are your muscles tense?

Do you have a hard time falling asleep because your mind keeps racing?

If you answered yes, you could use of a boost of GABA.

What is GABA?

Gamma-Aminobutyric acid (GABA) is an amino acid that is produced in the brain and acts as a neurotransmitter, communicating information throughout your brain and body. GABA inhibits nerve cells from firing, and helps us to feel balanced, calm and relaxed.

GABA also:

  • Reduces mental and physical stress
  • Reduces anxiety
  • Eases muscle tension
  • Creates a calm mood
  • Supports balanced blood pressure
  • Promotes restful sleep
  • Regulates muscle tone
  • Uplifts mood

What are neurotransmitters?

Neurotransmitters are the brain chemicals that communicate information throughout your brain and body. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet–protein deficiency, poor digestion, poor blood sugar control, drug (prescription and recreational), alcohol and caffeine can deplete them. (Emmons, The Chemistry of Joy, 2006).

What depletes GABA?

Too many carbs and refined foods, and certain drugs and medications deplete GABA. If you rely on tobacco, marijuana, alcohol, Valium, sweets or starch, you probably have a GABA imbalance

A GABA deficiency often results in:

  • High anxiety, panic, worry
  • “Monkey mind” or a racing mind.
  • Difficulty falling and staying asleep

5 Ways to Boost GABA

  1. Eat these foods

The best foods for helping your body produce 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

Fermented foods including kefir, yogurt, tempeh, sauerkraut, kimchi, and pickles help increase GABA levels. These foods may also boost GABA: whole grains, fava beans, soy, lentils, and other beans; nuts including walnuts, almonds, and sunflower seeds; fish including shrimp and halibut; citrus, tomatoes, berries, potatoes, and cocoa.

2. Meditation and yoga have a positive effect on GABA levels.

3. Passion flower, lemon balm and valerian help support GABA, and help you fall asleep if your mind is on overdrive. Infuse them in hot water for a soothing herbal tea.

4. Nutritional supplements support GABA. Make sure you let your physician know which supplements you take, since some may interfere with medications.

L-theanine is a relaxing amino acid found in green tea. It’s available as a nutritional supplement, or get it by drinking green tea.

Magnesium is the most important mineral for the heart, It supports healthy blood pressure, decreases food cravings, balanced blood sugar, nourishes and calms the nervous system, and protects the body from damage of stress. Besides food, Epsom salt baths are another way of getting magnesium–absorbed through the skin. Magnesium is found in dark, leafy greens, dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, bananas, and some fatty fish.

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. It is also taken as a dietary supplement.

GABA is available in amino acid from as a dietary supplement. It is questionable, however, if it is able to cross the brain barrier.

5. Exercise, and being outdoors, paying attention to your personal needs are important.

How to boost all your neurotransmitters

  • Eat a serving of high-quality protein with every meal and snack. Focus on complex carbohydrates, and eliminate junk foods (refined carbs).
  • Enjoy unlimited amounts of fresh veggies.
  • Eat a good breakfast!
  • Eat 3 balanced meals and 1-2 healthy snacks per day.

Complex carbohydrates, such as sweet potatoes, brown rice or oatmeal, allow your brain to gradually process more serotonin, the neurotransmitter that keeps us happy. Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood. B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they’re needed for serotonin production.

For more information about how to prevent caregiver burnout and ways to boost your neurotransmitters, visit: https://barbracohn.com/2019/07/03/preventing-caregiver-burnout-with-good-nutrition-and-foods-that-support-neurotransmitters/

Recommended Reading

  1. The Mood Cure, Julia Ross, MA
  2. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain, Eric Braverman, MD
  3. The Chemistry of Joy, Henry Emmons, MD
Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

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