‘Done for you’ pre-written blog post
Instantly download the entire 2676 word post (22 refs) and upload to your website (Here is the introduction, subheadings, and references):

Mental Health: The Neurotransmitter Edition

Brain and mental health concerns affect a huge number of people. But, where does it all come from? Does it start, or continue, because of the way the brain and nervous system is working?

Some of it is genetic, passed down from our families. Some of it is triggered by stress and/or traumatic life events. Many times it seems to be related to “brain chemicals” called neurotransmitters. And, most likely, it’s a complex combination of many of these, plus other factors!

Today we’re talking neurotransmitters and their roles in mental health for stress and mood. Plus, I’ll let you in on what doesn’t work, as well as one major thing you can do to help to boost your brain health, mental health (and neurotransmitters)!

Neuro-what? (Neurotransmitters)

How Neurotransmitters Work

Key Neurotransmitters

Key Neurotransmitter #1 – Serotonin (“happy”)

Key Neurotransmitter #2 – Norepinephrine (NE) (“alertness” and “stress”)

Key Neurotransmitter #3 – Dopamine (DA) (“motivation” and “behaviour”)

Neurotransmitters and Stress

Neurotransmitters and Mental Health

Foods, Supplements and your Neurotransmitters

Foods and Supplements for Serotonin?

Exercise for Brain and Mental Health

Exercise and Your Neurotransmitters

Conclusion

Neurotransmitters are key chemicals our neurons use to communicate with each other. They are made from amino acids and are essential for optimal brain and mental health.

Eating and supplementing with key amino acids may not do much – but something else does. That is: regular exercise!

Regular exercise is a way to help boost our moods and ability to think and remember well. Exercise does this through improving the blood and oxygen flow to the brain, stimulation of our brains’ ability to change itself, as well as has positive effects on brain chemicals including neurotransmitters.

NOTE: If you think you may have any brain or mental illness, please see your licensed healthcare professional.

References:

Belujon, P., & Grace, A. A. (2015). Regulation of dopamine system responsivity and its adaptive and pathological response to stress. Proceedings of the Royal Society B: Biological Sciences, 282(1805), 20142516. http://doi.org/10.1098/rspb.2014.2516 
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389605/

Belujon, P., & Grace, A.A. (2017). Dopamine System Dysregulation in Major Depressive Disorders. International Journal of Neuropsychopharmacology, 20(12), 1036–1046. http://doi.org/10.1093/ijnp/pyx056
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5716179/

Chand, S.P. and Whitten, R.A. (2018) Depression. StatPearls Publishing.
LINK:  https://www.ncbi.nlm.nih.gov/books/NBK430847/

Clevenger, S. S., Malhotra, D., Dang, J., Vanle, B., & IsHak, W. W. (2018). The role of selective serotonin reuptake inhibitors in preventing relapse of major depressive disorder. Therapeutic Advances in Psychopharmacology, 8(1), 49–58. http://doi.org/10.1177/2045125317737264 
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5761909/

Cooney, G.M., Dwan, K., Greig, C.A., Lawlor, D.A., Rimer, J., Waugh, F.R., McMurdo, M. & Mead, G.E. (2013). Exercise for depression. Cochrane Database Syst Rev, (9):CD004366. doi: 10.1002/14651858.CD004366.pub6.
LINK:  http://cochranelibrary-wiley.com/doi/10.1002/14651858.CD004366.pub6/abstract

Examine.com. Supplements: 5-HTP. Accessed May 7, 2018.
LINK:  https://examine.com/supplements/5-htp/

Examine.com. Supplements: Branched-chain amino acids. Accessed May 7, 2018.
LINK:  https://examine.com/supplements/branched-chain-amino-acids/

Examine.com. Supplements: l-Tyrosine. Accessed May 7, 2018.
LINK:  https://examine.com/supplements/l-tyrosine/

Examine.com. Supplements: Noradrenaline. Accessed May 7, 2018.
LINK:  https://examine.com/topics/noradrenaline/

Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2015). Neuromodulation of Aerobic Exercise—A Review. Frontiers in Psychology, 6, 1890. http://doi.org/10.3389/fpsyg.2015.01890
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703784/

Kim, T. W., Lim, B. V., Baek, D., Ryu, D.-S., & Seo, J. H. (2015). Stress-Induced Depression Is Alleviated by Aerobic Exercise Through Up-Regulation of 5-Hydroxytryptamine 1A Receptors in Rats. International Neurourology Journal, 19(1), 27–33. http://doi.org/10.5213/inj.2015.19.1.27
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386483/

Mayo Clinic. Depression (Major Depressive Disorder). Accessed May 2, 2018.
LINK:  https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007?p=1

Montoya, A., Bruins, R., Katzman, M. A., & Blier, P. (2016). The noradrenergic paradox: implications in the management of depression and anxiety. Neuropsychiatric Disease and Treatment, 12, 541–557. http://doi.org/10.2147/NDT.S91311
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4780187/

Morgan, W.P. (1969). A pilot investigation of physical working capacity in depressed and nondepressed psychiatric males. Res Q, 40(4):859-61.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/5262123

Mul, J.D. (2018). Voluntary exercise and depression-like behavior in rodents: are we running in the right direction? J Mol Endocrinol, 60(3):R77-R95. doi: 10.1530/JME-17-0165.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/29330149
LINK:  http://jme.endocrinology-journals.org/content/early/2018/01/12/JME-17-0165.full.pdf

National Institutes of Health. Eunice Kennedy Shriver National Institute of Child Health and Human Development. What are the parts of the nervous system? Accessed May 2, 2018.
LINK:  https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/parts

National Institutes of Health. National Institute for Neurological Disorders and Stroke. Brain Basics: Know your brain. Accessed May 2, 2018.
LINK:  https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Know-Your-Brain#Some%20Key%20Neurotransmitters%20at%20Work

National Institutes of Health. U.S. National Library of Medicine. MedLine Plus. Nerve conduction. Accessed May 2, 2018.
LINK:  https://medlineplus.gov/ency/anatomyvideos/000089.htm

Portugal, E.M.M., Cevada, T., Sobral Monteiro-Junior, R., Guimarães T.T., da Cruz Rubini, E., Lattari, E., Blois, C., & Camaz Deslandes, A. (2013). Neuroscience of exercise: from neurobiology mechanisms to mental health. Neuropsychobiology, 68(1):1-14. doi: 10.1159/000350946.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/23774826
LINK:  https://www.karger.com/Article/Pdf/350946


Tada, A. (2017). The Associations among Psychological Distress, Coping Style, and Health Habits in Japanese Nursing Students: A Cross-Sectional Study. International Journal of Environmental Research and Public Health, 14(11), 1434. http://doi.org/10.3390/ijerph14111434
LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5708073/

USDA. Nutrient Composition Database: Tryptophan. Accessed May 7, 2018.
LINK:  https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=501&nutrient2=&subset=0&sort=c&measureby=g

Wipfli, B., Landers D, Nagoshi C, Ringenbach S. (2011). An examination of serotonin and psychological variables in the relationship between exercise and mental health. Scand J Med Sci Sports, 21(3):474-81. doi: 10.1111/j.1600-0838.2009.01049.x.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/20030777/