Nervous System Flashcards
Name 5 factors affecting nervous system health
Lifestyle - Env
Nerve cell structure and function - membrane
Hormones and immune
Energy
GI health - gut-brain axis
How do gut microbes interact with gut-brain axis?
Modulate NT production eg serotonin
Bacterial metabolites eg SCFAs
(Intestinal barrier, git serotonin, memory
Modulation of afferent sensory nerves - neuron excitability
BDNF production
How does gut barrier influence gut-brain axis
Intestinal permeability increases LPS associated with neuro-inflammation
Name 5 factors which influence general nervous function
Inflammation
Oxidative stress
Decreased neurotrophic factors (BDNF)
Mitochondrial changes
Toxic load
Age
Stress
Nutritional deficiency
Name 2 key enzymes involved in neurotransmitter balance
Monoamine oxidase (MAO) - breaks down dopamine adrenaline noradrenaline and serotonin
COMT - breaks down catecholamines and oestrogen
Which Amino acid coverts to serotonin and melatonin?
Tryptophan
What cofactors are needed for conversion of tryptophan to serotonin
B3, 5-MHTF, Ca, Fe, D3 to 5-HTP then
B6, Mg, Vit C, Zn - to serotonin
What cofactors are needed to convert serotonin (5-HT) to melatonin
Acetyl CoA, B5
SAMe (B12)
Name 5 causes of low serotonin
Insufficient nutrients - Zn, fe, Mg, folate, B6
Chronic stress - reduced 5-HT uptake
Negative outlook
GI dysbiosis
Poor digestion
Lack of sunlight
Caffeine (inhibits tryptophan)
Long term alcohol use - lowers 5-HT
Sedentary - exercise increases 5-HT
statin use - chronic cholesterol depletion impairs serotonin receptors
What is tryptophan steal?
Enzyme shunts tryptophan to produce NAD+ and ATP at expense of serotonin. Upregulated by stress and inflammation
Name 2 neurotransmitters made from glutamine
Glutamate (excitory)
GABA (inhibitory)
Which Serotonin SNP is associated with Depression
TPH2
Name the excitotoxin which is by-product of tryptophan steal
Quinolinic acid (increases glutamate)
Which nutrients and a lifestyle recommendation reduce Quinolinic acid neurotoxicity?
Catechins , green tea, curcumin, pomegranate, garlic and EXERCISE
Name 5 supplements/nutrients for migraines
Mg (200-400mg) - GABA
Vit B6 (50-100mg) / modulates GABA and Serotonin
Ginger (1 inch or 400mg x3) - anti-inflammatory, inhibits COX2
Feverfew (300mg) - inhibits histamine and PG release
5HTP (100-200mg) for serotonin
What is the approach for migraines
- Balance blood sugar
- Remove trigger foods
- Probiotics - rhamnosus, b longum
- Quercetin (500-1000mg) - reduces histamine
- Support serotonin- tryptophan, B6,mg, Zn, B3
- Support gut-brain - barrier health and digestion
- Support detox - b9, b13
How does lions mane help anxiety. What dose is recommended?
Stimulates Nerve growth factor.(NGF)
Dose: 1-6g
Which 2 mushrooms are good for anxiety
Lions mane
Reishi
What are two key enzymes required for NT balance?
MAO - breaks down serotonin, adrenalines and dopamine
COMT - breaks down catecholamines using SAMe
What is the function of serotonin
Mood
Sleep
Attention
Motivation
Appetite
Which cofactors are needed for conversion of tryptophan to serotonin (and melatonin)
B3, B6, B9, D3, vit C, mg, Zn, ca (b5)
How is GABA made?
Glutamine coverts to Glutamate (need Mg) then GABA via GAD enzyme (needs B6, Mg, taurine, Zn, vit c
Which SNPs affect GABA Synthesis?
GAD - reduces GAD and therefore GABA
ALPL. - reduces B6 and GAD
What is the cofactor for acetylcholine production
B5
What is the function of Acetylcholine
Mood
Memory
Learning
Anti- Inflammatory in brain
Which two substances make acetylcholine?
Choline and acetyl CoA
Which hormone is high if you have difficulty switching off at night?
Cortisol
What is the approach to addressing insomnia
Support the serotonin to melatonin conversion (B5)
Support GABA synthesis (B6, taurine, mg, Zn, vit c)
Avoid stimulants (caffeine, alcohol) and Tyramine foods (cheese, wine, chocolate)
Name two herbs which support falling asleep
Passionflower and valerian
Name a herb which promotes deep sleep
Ashwaganda- 1tsp in warm nut milk before bed
Which phytonutrient is a natural source of L-dopa and supports addictions?
Mucuna pruriens (up to 100mg) known as Dopamine Bean
Which type of juice contains melatonin?
Tart Montmorency Cherry Juice (200-500ml)
Name two herbal nutrients which increase GABA levels and support insomnia?
Lemon balm (300-600mg)
Theanine (50-200mg)
Which type of diet is beneficial for Depression
Mediterranean- high in polyphenols and fibre
Which herb inhibits MAO-A and MAO-B and supports Depression?
Turmeric 1-3g or Curcumin 200-400mg
What does Thymoleptic mean?
Lifts mood
