2017年7月7日星期五

治疗忧郁症(一)Remedies for Depression 1

血清素是人的神经传导物质,色氨酸是血清素的主要成分,人体缺乏血清素会造成忧郁症,反之亦然。以下这些营养对忧郁症有帮助。

Serotonin is a neurotransmitter that plays a large role in mood, learning, appetite control, and sleep.

It’s widely believed that low serotonin is the main underlying cause of depression.

Serotonin supplements like specific amino acids, vitamins, minerals and herbs increase serotonin levels, helping depression and other brain-related disorders.

Selective serotonin reuptake inhibitors (SSRIs) such as Paxil, Prozac, Zoloft, Celexa, and Lexapro are used by millions to relieve symptoms of depression by increasing brain levels of serotonin.

But SSRIs can have serious side effects and don’t work for everyone, possibly up to 40% of those who try them. (1)

One meta-analysis concluded that 68% of these drugs’ benefits were due to the placebo effect. (2)

Several other brain-related disorders besides depression are related to low serotonin, including autism, ADHD, bipolar disorder, sleep disorders, and schizophrenia. (3)

Many people with depression or other serotonin deficiency symptoms and conditions are searching for better ways to increase serotonin levels naturally without the use of drugs.

If this is your situation, here are some serotonin supplements proven to help increase serotonin levels naturally.


Food-Based Natural Serotonin Boosters

There are a few serotonin boosting compounds that originate in food.

Theoretically, you could boost your serotonin level just from food, provided you consumed enough of the right foods.

L-theanine

L-theanine is a brain boosting amino acid found almost exclusively in black and green teas. (37)

It increase levels of serotonin and can make you more resilient to stress. (38)

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It has the unique ability to increase alpha brainwave activity which puts you in a similar brainwave state achieved during meditation. (39)

You can take l-theanine supplements or get it from drinking tea.

Vitamin C

Vitamin C is another serotonin cofactor that can act as a natural antidepressant. (23)

One study found that participants who were given vitamin C reported feeling happier, often within as little as one week. (24)

Vitamin C is also required to produce dopamine, norepinephrine and epinephrine — neurotransmitters that boost physical and mental energy and feelings of reward and satisfaction.

Vitamin D

the sunshine vitamin, may be the most important “missing” vitamin for your brain and your mood.

Deficiency is rampant, with an estimated 77% of Americans not getting enough. (25)

Low levels are thought to be responsible for the depression, known as the winter bluesor seasonal affective disorder, that many people feel in the winter. (26)

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Vitamin D regulates the conversion of tryptophan into serotonin. (27)

If you spend most of your time indoors or live in the northern half of the US, vitamin D supplementation is a must.

Vitamin B9 (folic acid)

Folic acid deficiency will cause low serotonin levels.

It can act as an antidepressant, possibly by affecting serotonin receptors within the brain. (20)

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One study concluded that everyone with depression should be taking folic acid since its potential benefits are so great. (21)

Folic acid enhances the effects of both SAM-e and antidepressant medications such as Prozac. (22)

Magnesium

Magnesium is a mineral essential in over 600 different metabolic functions including nervous system regulation. (28)

It has a direct effect on serotonin balance. (29)

Patients treated with magnesium supplements have experienced rapid recovery from major depressive disorder. (30)

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Besides improving mood, it’s also been shown to increase focus and concentration, energy, and resilience to stress. (31)

Magnesium deficiency is a widespread issue with up to 75% of Americans being deficient. (32)

Zinc

Zinc is another essential mineral with antidepressant properties. (33)

It’s normally present in high concentrations in the brain where it assists many brain functions.

It increases the uptake of serotonin in certain areas of the brain and shows potential as a treatment for major depressive disorder. (34, 35)

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Zinc deficiency is extremely common, probably affecting 2 billion people worldwide. (36)

Children, seniors, and vegetarians are most at risk for zinc deficiency.

the above info is from the following website:-
https://bebrainfit.com/serotonin-supplements/





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