Depression, insomnia and Targeted Amino Acid Therapy. Part 1: Tryptophan, 5-HTP and Serotonin.

How many of you out there are currently taking anti-depressants, but wish you weren't? Raise your hands - don't worry, we are all in the same boat!

It is becoming more clear to me that as a society we  walk around with cheery faces that mask our feelings of fear, dread, anxiety or hopelessness. We are happy, confident and optimistic as well, but we don't hide those feelings and when they aren't there, we try to project them.
Of course we need to get through each day, care for our children, spouses, our homes and our selves. But where does truly taking care of caring our own selves come into play?



There are so many options out there that looking for help can seem like an overwhelming struggle. I am here to let you know about a great option: Targeted Amino Acid Therapy.

What the heck is an 'amino acid', right?
Amino acids are the building blocks of protein; they are critical to life, playing a huge role in metabolism, growth & development as well as in brain chemistry (think of addictions, compulsions, and cravings versus well-being, joy and contentedness).
There are 22 standard amino acids; 8 of those are known as 'Essential Amino Acids' - 'essential' because we cannot make these on our own; we must get them from the foods we eat.

The amino acids that I will discuss today are: Tryptophan, 5 HTP (a Serotonin precursor), Serotonin and Melatonin.

• 5-HTP converts to Serotonin, and Serotonin converts to Melatonin.
  
• 5-HTP (5 Hydroxytryptophan) has been shown to help improve moods of depressed patients and may aid in weight loss, improve sleep patterns and help panic attacks. If you eat in order to eliminate negativity, fear, worry, obsessivness, irritability or insomnia, then you may need this amino acid.
  
• Serotonin - having plenty of this amino acid helps us to feel warm and happy, accomplished, calm. Deficiency causes us to feel overly negative, obsessive, irritable, angry, anxious or even suicidal. Do you ever find that you wake in the night with a craving for something sweet or starchy? Your body may be trying to compensate for a lack of Serotonin.
  
• Melatonin. This amino acid has become a superstar for helping people fall asleep, but it's also a powerful antioxidant. I usually start with supplementation of the precursors, so that the brain has what it needs to make as much Melatonin as it needs. Bright light in the morning, such as a full spectrum light, can help boost Melatonin, but avoid bright lights in the evening, as the effect can be stimulation, and you'll be awake rather than sleepy.
  

What can lead to a lack of these amino acids?

• Not getting enough protein in your diet. High protein foods, especially from wild game such as venison and elk and other grass fed animals, need to become part of your healthy diet.
  
• Skipping meals. Your body interprets this as a stress, depleting your amino acids.
• Filling our plates with low-tryptophan, high refined carbohydrate grains and other refined foods like cookies, breakfast cereals, breads and pasta.
• Evenings and wintertime when there isn't enough bright light to to signal our brain to make Serotonin.
• Genetics. You may have inherited a tendency to be depressed, anxious or addicted to alcohol or drugs.
• Caffeine, alcohol tobacco and aspartame are some common chemicals that disrupt Serotonin.

Ok, so that all sounds depressing, right? You CAN raise your amino acid levels anytime, with diet changes, supplementation, exercise!

• Make sure that you are eating 20-30 grams of protein per meal. Fish, poultry, eggs, lamb, beef, dairy products and shellfish are high protein options. Beans are typically low in protein, but don't forget them, as they are high in fiber and help stabilize blood sugar.
• Healthy Fats! Fat isn't our enemy, oxidation and rancidity is. The more Omega 3 fatty acids you consume, the better you will feel. The best sources for Omega 3 fatty acids are: wild salmon, sardines, herring, anchovies and mackerel. There are many sources of fish oils to supplement your diet if fish doesn't appear to often on your dinner plate. With the state of our oceans and rivers, it is wise to pay close attention to the source of your fish.
  
• Other healthy fats: Extra Virgin Olive Oil, Coconut oil, olives, nuts, avocados and organic butter. That's right folks, I said it: Butter! Butter is rich in Vitamin A, which helps your vision, your skin health and helps to regulate the female sex hormone progesterone.
• Yummy veggies. Eat a rainbow of colors. Try to bring new and different vegetables into your home each time you go to the grocery store, or plant something new each time you start your garden.
• Eat breakfast. Yup. Simple, true and powerful. Having a good solid breakfast, including 20 grams of protein and some greens, can help stabilize your mood and energy all day long.

Now, this is simply an introduction to some changes that you can make to feel better physically, mentally and emotionally. There is much more to the story!

Of course, you need to visit a qualified health care practitioner if you believe that you are depressed, or if you seek help with mood medications.

Books to read: 'The Mood Cure', & 'The Diet Cure', by Julia Ross. Or Michael Pollan's 'The Omnivores Dilemma'
Here is a quiz that you can take to see how your false moods might be helped with amino acids: http://www.moodcure.com/Questionnaire.html