Norepinephrine, dopamine and serotonin. How do dopamine and serotonin differ (in terms of their effect on well-being)? General information about the study

Maybe you don't have money tree, but you have a tree of happiness.

Dopamine, serotonin, oxytocin and endorphins are the chemical quartet that is responsible for our happiness.

Many events can awaken these substances.

But instead of waiting for them to appear, you can learn to control your happiness and satisfaction with life.

A positive mood has a huge impact on our motivation, productivity and well-being. No person in his right mind would refuse to improve these three parameters of his life.

Here are simple ways to influence your happy hormones:

Dopamine

Studies on rats show that animals with low dopamine levels always choose the easiest path to get food, even if there is less food there. Rodents with high levels of dopamine put in significant effort and overcome difficulties to obtain the most delicious reward.

Break a big goal into small obstacles so your brain can celebrate each one separately. This series of small successes will help maintain high dopamine levels and a sense of satisfaction. It's also important to actually celebrate a victory - open a bottle of wine with friends, get out with your family, or treat yourself to a small gift that you've been wanting but haven't had the courage to buy.

To avoid being left alone with a dopamine hangover the next day, immediately create new small goals for yourself to strive for. This will provide you with work, and your brain with a new dose of the happiness hormone.

If you are a manager, do not forget about dopamine doping for your subordinates. For completing their tasks, congratulate them, give them a bonus or give them a day off. In a word, raise their dopamine level and motivate them to new work feats.

Serotonin

Perhaps this is one of the reasons why some people go into crime - such activity makes losers feel important in a new role and raises serotonin levels. Unhealthy behavior that constantly seeks attention from other people may be a simple search for serotonin. Princeton neurologist Barry Jacobs says most antidepressants work the same way.

Remembering significant accomplishments in the past allows the brain to relive positive experiences. Our brain has a hard time distinguishing what is real from what is imagined, so it produces serotonin in both cases. This is another reason why the practice of rewards is so popular. It reminds us that we are valuable and irreplaceable. If you lack serotonin on a hard day, just remember your past ups and victories.

Go for lunch or a cup of coffee outside the office for 20 minutes. It is important to stay in the sun: our skin absorbs ultraviolet rays, which increase the production of serotonin. Although excess ultraviolet radiation is also harmful, sitting in the sun for a few minutes a day won’t hurt.

Oxytocin

Oxytocin is responsible for fidelity; Men in monogamous relationships experience a rise in oxytocin levels when interacting with their single partner at a greater distance than polygamous men. Oxytocin, thus, also plays the role of an invisible chain that connects partners.

Oxytocin, also known as the cuddle hormone, can be controlled. Dr. Paul Zak explains that touching or hugging not only increases oxytocin levels, but also reduces stress, normalizes cardiovascular and immune system. Dr. Zack recommends cuddling with loved ones at least eight times a day.

When someone receives a gift, their oxytocin levels rise. You can strengthen your personal and work relationships by simply giving gifts on birthdays or anniversaries.

Endorphins

Along with regular physical exercise, laughter is one of the most simple ways stimulate the release of endorphins. So take your sense of humor even to work. Laugh heartily during a difficult moment, and you may discover new strengths in yourself.

Interestingly, the aroma of vanilla and lavender is associated with the production of endorphins. Scientific research showed that dark chocolate and spicy foods also lead to the release of endorphins. So keep a chocolate bar on your desk.

Konstantin Mokanov

If you experience a depressed mood, apathy and lethargy, as well as melancholy and emptiness - all this has its own biochemical nature, namely the problem of deficiency or excess of one of the necessary neurotransmitters.

One of the main causes of mental disorders is acute or chronic stress and emotional stress. After all, at the same time, our brain works under increased load and a lack of neurotransmitters develops quite quickly. Nutrients, from which they are synthesized, are depleted. Nerve impulses that previously easily passed from one nerve cell to the other, they slow down, or even refuse to act altogether. Depression, depression, and loss of motivation occur.

The brain weighs about one and a half kilograms, but it contains about 1.1 trillion cells, including 100 billion neurons. All sensations and feelings are biological impulses transmitted from one nerve cell to another. This biological electricity has a chemical nature - here the role of various chemical substances called neurotransmitters (literally “transmitting a nerve impulse”), or neurotransmitters, is great.

Definition

Neurotransmitters are biologically active chemical substances, through which electrical impulses are transmitted between neurons, from neurons to muscle tissue. These are hormones that are synthesized from amino acids. Neurotransmitters control major body functions, including movement, emotional responses, and the physical ability to feel pleasure and pain. The most well-known neurotransmitters that influence mood regulation are serotonin, norepinephrine, dopamine, acetylcholine and GABA.

Types of neurotransmitters

Neurotransmitters can be divided into two categories - excitatory and inhibitory. Some neurotransmitters can perform both of these functions.

Excitatory neurotransmitters can be thought of as "switches" nervous system. They act like a car's accelerator pedal, pressing which increases engine speed. Excitatory neurotransmitters control the body's most basic functions, including: thought processes, the fight or flight response, motor movements, and higher thinking.

Physiologically, excitatory neurotransmitters act as the body's natural stimulants, generally increasing alertness, activity, and energy. If there were no inhibitory system acting in the opposite direction, this could lead to loss of control of the body.

Inhibitory neurotransmitters are the “switches” of the nervous system. In the brain, excitation must be in balance with inhibition. Too much stimulation leads to restlessness, irritability, insomnia and even various seizures.

Inhibitory neurotransmitters regulate the activity of excitatory neurotransmitters, acting like the brakes on a car. The braking system slows down processes.

Physiologically inhibitory neurotransmitters act as the body's natural tranquilizers, causing drowsiness, promoting calm, and reducing aggressiveness.

Excitatory neurotransmitters:

• Dopamine
• Histamine
• Norepinephrine
• Adrenalin
• Glutamate
• Acetylcholine

Inhibitory neurotransmitters:

• Dopamine
• Serotonin
• Acetylcholine
• Taurine

Many drugs are chemically similar to neurotransmitters. When quitting drugs, neurotransmitters are not produced for some time, so the drug addict is really going through hard times.

More often narcotic substances activate the part of the brain associated with uncontrollable, prehistoric, so to speak, aspects of a person, among them sharper vision (that is, under narcotic substances the production of neurotransmitters that nourish the retina is enhanced), smell, hearing, and a different perception of reality. After quitting drugs, these areas of the brain may continue to be active due to the suppression of other areas, and vision, smell and hearing may, on the contrary, become worse. As a reaction to excessive and unusual stimulation, the body will respond with inhibition, a slight or accelerated age-related decline in these functions.

But today there is no precise description of how the brain works. None of the self-respecting scientists will say: “The brain is designed this way and that way, it works like this.” But it is obvious that the brain ensures the process of performing many functions through the transmission of nerve impulses from one cell to another, that is, with the help of neurotransmitters.

Neurotransmitters or neurotransmitters released into nerve endings cells upon admission nerve impulse, then moving from cell to cell, they speed up or slow down the passage of the impulse. Some mediators bring a person into a state of harmony. Others, on the contrary, give energy and allow you to work without feeling tired. Our body secretes several dozen such substances, but experts believe that the secret of health and youth lies in four main ones - dopamine, GABA (gamma-aminobutyric acid), acetylcholine, serotonin.

Dopamine and acetylcholine have an exciting effect on us, and serotonin and GABA have an inhibitory effect. Both of them affect not only the activity of the brain, but also the functioning of all organs, which is why they are considered to be the culprits of aging. Nevertheless, it is disruptions in the functioning of organs that lead to diseases.

Neurotransmitter groups:

Endogenous opiates- control of physical and emotional pain.

Endorphins- feeling of well-being.

Enkephalins- reaction to stress.

Norepinephrine or Norepinephrine- energy, motivation to action, neurohormonal control, reaction of readiness, composure.

GABA promotes relaxation and calm.

Acetylcholine improves memory and promotes learning.

Dopamine mainly responsible for sexual desire, mood, liveliness and movement.

Norepinephrine and adrenaline affect alertness, excitement and mood.

Serotonin affects mood, appetite, emotional balance and motivation management.

Dopamine/dopamine

An excitatory neurotransmitter, a source of brain energy, indicating your vitality. Dopamine can act as an excitatory and inhibitory neurotransmitter. In the brain, it functions as a neurotransmitter responsible for good mood.

It is part of the brain's reward system and produces feelings of satisfaction or pleasure when we do something we enjoy. Drugs such as cocaine, nicotine, opiates, heroin and alcohol increase dopamine levels. Delicious food and sex work the same way.

For this reason, many researchers believe that a dopamine deficiency is behind some people's tendency to smoke, use drugs and alcohol, be promiscuous in their choice of sexual partners, gamble, and overeat.

Dopamine performs a wide variety of functions affecting memory and control of motor processes. Thanks to it, we can be alert, motivated and feel satisfied. Dopamine is associated with states of positive stress, such as falling in love, exercising, listening to music, and sex. Once synthesized, dopamine can be subsequently converted into other brain neurotransmitters - norepinephrine and adrenaline.

High level

However, too much of something good can be bad. Elevated levels of dopamine in the frontal segment of the brain lead to inconsistent and interrupted thought processes characteristic of schizophrenia. If environment causes hyperstimulation, excessively high levels of dopamine lead to agitation and increased energy, which then change to suspicion and paranoia. When dopamine levels are too low, we lose the ability to concentrate. When it is too high, concentration becomes narrowed and intense. High level dopamine is observed in patients with insufficient gastrointestinal function, autism, sudden changes in mood, aggressiveness, psychosis, fear neurosis, hyperactivity, as well as in children with attention disorders.

Low level

Too much low level dopamine in the motor areas of the brain causes Parkinson's disease, leading to uncontrollable muscle tremors. Decreased levels of dopamine in the areas of the brain responsible for thinking processes are associated with cognitive problems (poor memory and insufficient learning ability), insufficient concentration, difficulty initiating or completing various tasks, insufficient ability to concentrate on tasks and conversations with an interlocutor, lack of energy , motivation, inability to enjoy life, bad habits and desires, obsessive states, lack of enjoyment in activities that were previously enjoyable, and slower motor movements.

Monitors cardiovascular activity.

People with dopamine dominance are energetic individuals who know perfectly well what they want, are confident in themselves, and trust facts more than feelings. Such people are characterized by strategic thinking and pragmatism. It is easier for people of the “dopamine” type to make acquaintances than to maintain them, although in family relationships they are permanent. Dominant dopamine is found in 17 percent of the world's population, and this group often includes doctors, scientists, politicians, and high-ranking military personnel.

If there is a lack of dopamine, a diet rich in proteins, as well as vitamin B6, calcium, magnesium, chromium and others, is first prescribed. Treatment can be enhanced by hormones (testosterone, estrogen).

Note:

Beer is a plant estrogen, and liking it may be a sign of low dopamine levels.

Serotonin

Emotional stability, self-control, sleep patterns. It helps you get up fresh and rested in the morning, provides a stable positive perception of the world, and eliminates sleep problems. Serotonin helps the brain stay in balance. People with predominant serotonin, which is also about 17 percent, enjoy every minute.

Serotonin helps in work that requires fine motor skills and good coordination. With a lack of serotonin, we are drawn to salty foods, back pain bothers us, it is possible headache. With more acute conditions insomnia, anorexia, bulimia, depression threaten.

Chronic stress depletes serotonin resources and forces many to resort to antidepressants. Carbohydrate-rich foods increase the concentration of the amino acid tryptophan, a precursor to serotonin. In addition, B vitamins are recommended. The diet includes cottage cheese, white cheese, fish, dark rice, and sunflower seeds.

High level

Excessive amounts of serotonin cause calmness, decreased sexual arousal, feelings of well-being, bliss and a sense of merging with the universe. However, if serotonin levels become too high, it can lead to the development of serotonin syndrome, which can be fatal.

Serotonin syndrome causes severe trembling, copious discharge sweat, insomnia, nausea, dental trembling, chills, shivering from cold, aggressiveness, self-confidence, agitation and malignant hyperthermia. He requires urgent medical care using drugs that neutralize or block the action of serotonin.

Low level

Low serotonin levels can lead to depressed mood, anxiety, low energy, migraines, sleep disorders, obsessive or manic states, feelings of tension and irritability, sugar cravings or loss of appetite, poor memory and concentration, angry and aggressive behavior, slow muscle movement, slow speech, changes in the time of falling asleep and waking up, decreased interest in sex.

Factors affecting serotonin production

Levels of various hormones, including estrogen, can affect the amount of serotonin. This explains the fact that some women in premenstrual period, and also during menopause, mood problems arise. As mentioned, daily stress can significantly reduce serotonin reserves in the body.

Physical exercise and good lighting help stimulate the synthesis of serotonin and increase its amount.

Acetylcholine

Control over muscle and organ systems, memory, thinking, concentration. Thanks to acetylcholine, we learn foreign languages ​​and also get to know the world. When alpha waves, which acetylcholine is involved in transmitting, are inhibited, otka brain called to assimilate new information , problems arise with quickly reacting to new impulses.

Acetylcholine people (also about 17 percent) are creative and open to new things. They often take on a lot, but do not follow through on everything. Actors, directors, show business representatives, and sometimes just teachers foreign languages, they easily gather company around them due to their charisma.

In case of lack of acetylcholine, an appetite for fatty foods, dry mouth, cough. Chronic lack of acetylcholine leads to sclerosis, Alzheimer's disease, and multiple sclerosis.

The release of acetylcholine can have an excitatory or inhibitory effect depending on the type of tissue and the nature of the receptor with which it interacts. Acetylcholine plays many different roles in the nervous system. Its main effect is to stimulate the skeletal muscular system. It is this neurotransmitter that causes the conscious contraction or relaxation of muscles. Responsible for remembering and retrieving information in memory. Alzheimer's disease is associated with a lack of acetylcholine in certain areas of the brain.

When nicotine enters the body, the brain sends a signal to the muscle to contract, but only part of this signal reaches it, since nicotine blocks acetylcholine. This is why smoking causes a feeling of lethargy that is mistaken for relaxation. People who quit smoking often notice that they become restless and fidgety. This happens because the brain is no longer blocked by nicotine and all messages from the brain are received in full.

GABA

GABA is an abbreviation for gamma-aminobutyric acid. GABA is an important inhibitory neurotransmitter in the central nervous system, playing a significant role in regulating fear and anxiety and reducing the effects of stress.

GABA has a calming effect on the brain and helps the brain filter out “extraneous noise.” Acid improves concentration and calms nerves. GABA acts as a brake on excitatory neurotransmitters, which can cause fear and anxiety when overstimulated. Regulates the action of norepinephrine, adrenaline, dopamine and serotonin, and is also an important mood modulator. GABA's primary function is to prevent overstimulation.

High level

Excessive amounts of GABA lead to excessive relaxation and calmness - to the point where it negatively affects normal reactions.

Low level

Insufficient GABA leads to excessive stimulation of the brain. People with GABA deficiency are prone to neuroses and may be prone to alcoholism. Low GABA levels are also associated with bipolar disorder, mania, poor impulse control, epilepsy and seizures .

Because proper functioning of GABA is essential to promote relaxation, analgesia, and sleep, dysfunction of the GABA system has been implicated in the pathophysiology of several neuropsychiatric disorders such as anxiety psychosis and depression.

A 1990 study showed a connection between reduced level GABA and alcoholism. When study participants whose fathers suffered from alcoholism drank a glass of vodka, their GABA levels rose to the levels observed in study participants from the control group.

People of this type include half of the world's population. Principled, direct in their assessments, successfully interacting with the team, they always find themselves in the right place at the right time. Being team players, they become the organizers of all practical matters both at work and at home. Individuals with a predominant neurotransmitter GABA are nurses, reporters, and administrative workers.

Depletion of resources leads to loss of concentration - a person falls into a state of severe stress. Symptoms of this condition may include increased need in carbohydrates, tachycardia, sweating, headache, nervousness.

Diseases associated with deficiency are fluctuations blood pressure, hypertension, increased anxiety, cystitis, gastroenterological problems. Recommended diet contains increased amount carbohydrates (eg dark rice), lots of green vegetables, herbal teas.

The remaining neurotransmitters are not considered as sources of behavior patterns and prolongation of youth, but this does not make their role any less.

Adrenalin

Adrenaline is an excitatory neurotransmitter. It is formed from norepinephrine and is released along with norepinephrine in response to fear or anger. This reaction, known as the “flight or fight response,” primes the body for strenuous activity.

Adrenaline regulates alertness, arousal, cognitive processes (information processing), sexual arousal and concentration of thought processes. It is also responsible for regulating metabolism. In medicine, adrenaline is used as a stimulant for cardiac arrest, a vasoconstrictor for shock, and an antispasmodic and bronchial capillary dilator for bronchial asthma and anaphylaxis.

High level

Too high levels of adrenaline lead to anxiety, increased feelings of fear, problems sleeping, acute form stress and attention deficit hyperactivity disorder. Excessive amounts of adrenaline can also cause irritability, insomnia, increased blood pressure and increased heart rate.

Low level

Low adrenaline levels, among other things, contribute to weight gain, fatigue, poor concentration and decreased sexual arousal.

Stress depletes adrenaline reserves in the body, and physical activity increases them.

Glutamate

Glutamate is an important excitatory neurotransmitter associated with learning and memory. It is also thought to be associated with Alzheimer's disease. The glutamate molecule is one of the main ones in the processes of cellular metabolism.

Glutamate has been found to play a role in epileptic seizures. It is also one of the main food components that creates taste. Glutamate is found in all types of foods that contain proteins, such as cheese, milk, mushrooms, meat, fish and many vegetables. Monosodium glutamate is the sodium salt of glutamic acid.

High level

Excessive amounts of glutamate are toxic to neurons and cause the development of neurological disorders such as amyotrophic lateral sclerosis, Huntington's disease, peripheral neuropathies, chronic pain, schizophrenia, stroke and Parkinson's disease.

Low level

Insufficient amounts of glutamate may play a role in poor memory and learning ability.

Histamine

Histamine is best known for its role in allergic reactions. It also plays a role in the transmission of nerve impulses and can influence human emotions and behavior. Histamine helps manage the sleep-wake cycle and promotes the release of adrenaline and norepinephrine.

High level

High histamine levels are associated with obsessive-compulsive disorder, depression, and headaches.

Low level

Low histamine levels can contribute to the development of paranoia, low libido, fatigue, and sensitivity to medications.

Monoamines

This class of neurotransmitters includes serotonin, norepinephrine, GABA, glutamate and dopamine. According to the so-called monoamine hypothesis, mood disorders are caused by depletion of one or more of these neurotransmitters.

Norepinephrine

Norepinephrine is an excitatory neurotransmitter that plays an important role in concentration. Norepinephrine is synthesized from dopamine and plays an important role in the nervous system's fight-or-flight response. He can raise blood pressure and heart rate, as well as speed up metabolism, increase body temperature, and stimulate bronchial smooth muscle to promote respiration. Norepinephrine plays an important role in memory.

High level

Increased amounts of norepinephrine appear to contribute to states of fear and anxiety.

Increased norepinephrine levels lead to increased alertness, mood and sexual desire. However a large number of Norepinephrine increases blood pressure and heart rate, causes hyperactivity, feelings of fear, anxiety, panic and stress, insurmountable fear, irritability and insomnia.

Low level

Low norepinephrine levels are associated with a lack of energy, concentration and motivation. Norepinephrine deficiency also contributes to depression, lack of alertness and bad memory.

Phenethylamine

Phenethylamine is an excitatory neurotransmitter synthesized from phenylamine. It plays an important role in concentration.

High level

Elevated levels of phenethylamine are observed in people with manic tendencies, sleep disorders and schizophrenia.

Low level

Low levels of phenethylamine are associated with problems with attention and clear thinking, as well as depression.

Taurine

Taurine is an inhibitory neurotransmitter with neuromodulatory and neuroprotective effects. Taking taurine can enhance GABA function, making taurine an important neuromodulator in preventing feelings of fear and anxiety. The purpose of this enhancement of GABA function is to prevent excessive stimulation due to increased levels of excitatory amines such as epinephrine and norepinephrine. Thus, taurine and GABA form a mechanism that protects against excess excitatory neurotransmitters.

Addition

The study of hormones, neurotransmitters and their effects on our body and psyche, the study of neurobiology is an excellent help in understanding the many reasons that move us and lead to certain troubles, pleasures, illnesses or accidents. Within the framework of this site (Enlightenment Laboratory), this is all that helps us in

Yours Bad mood, constant “chewing” of problems is a clear sign of a lack of serotonin - the so-called nutritionists “ female hormone happiness". This is not only your problem.
IN last years There is an “epidemic” of serotonin deficiency in women and dopamine deficiency in men all over the world. Some symptoms of such a deficiency have become so common that they are considered almost normal: premenstrual syndrome, depression, excess weight, depressive states, dissatisfaction with oneself, relationships, dissatisfaction in marriage - can you immediately name at least five of the women you know for whom these symptoms are completely uncharacteristic? That's it...

And for the most part, these are signs of serotonin deficiency! A low level of serotonin leads to an increase in all those characteristics of a woman’s character that men cannot stand - tearfulness, grumpiness, depression, constant dissatisfaction and grumbling, pickiness, anxiety and stubbornness, constant bad mood!

Remember your state after eating chocolate candy. Albeit short-lived, but a state of peace and happiness. A woman experiences the same emotions and sensations from quality relationships - I’m not talking exclusively about happy love or sex with a loved one, care, respect, and mutual understanding are important here, both with friends and girlfriends, and with people of other age and social levels. High-quality relationships give a woman the opportunity to communicate and cooperate, which leads to the production of serotonin.
But the problem is that even if a woman has a quality relationship, but there is no physiological raw material for the production of serotonin, no amount of communication and love will satisfy her. And it turns out that a conversation with an expensive psychotherapist, antidepressants, all sorts of “feminine” tricks, such as shopping, beauty salons, etc., are absolutely pointless, and you need to start with the basics: full breakfast, optimal drinking regime, adequate physical activity.
And one more thing: low levels of serotonin encourage women to actively communicate, and as a result, we perceive too much information, which prevents us from making the right decision.

If after physical activity you feel tired, irritated, and have an increased appetite, then this load is excessive for you and it will never lead to weight loss, but only to overwork and exhaustion!
The first and most important thing to start with is to learn to listen to your body, understand its signals, requests and demands.
If you know how to listen to your body, then you don’t need to understand the conflicting advice of “specialists”, of whom there are a dime a dozen on the Internet.
Each person is unique, each has their own tastes, habits, food addictions, therefore there is NOT a single diet, a single nutrition system for everyone. Only through trial and error can you figure out which foods are good for you.

Now about the “correct” breakfast.
To produce serotonin, the body really needs amino acids, and they can only be obtained from protein. Tryptophan is one of the 20 most important natural amino acids, which mainly comprise the proteins of all living organisms, and is the “raw material” for the production of serotonin. Moreover, it is indispensable for humans, that is, the need for tryptophan is satisfied only by the supply of this amino acid from the outside.
Tryptophan is a component of food proteins and is found in mushrooms, meat, milk, yogurt, cottage cheese, fish, oats, bananas, dried dates, peanuts, sesame seeds, and pine nuts.
You may argue that it is quite possible to obtain it from raw plant products, but the whole point is that scientists have long established that almost all plant proteins are incomplete, i.e. amino acids are absorbed from them much worse than from animals. In addition to this, vegetable proteins different amino acid composition, proteins and amino acids are needed not only by the muscles and brain, proteins are found in all cells and in large quantities.

Amino acids must pass through the blood-brain barrier, and with a very large number of amino acids ingested (as, for example, in the Atkins or Kremlin diets), it will be the last to arrive, which means the brain will receive little tryptophan.
This, by the way, explains the frequent depression among women sitting on the Kremlyovka.
But amino acids are used not only by our brain, but also by our muscles, and if a person loads the muscles, the amino acids will go there.
All but not all - tryptophan is not needed by the muscles, which means it has a direct and, mind you, free path to the brain. This explains why men have higher serotonin levels than women - they naturally have more muscle. And, if a woman does not exercise, then all the amino acids she eats go towards the production of dopamine, not serotonin. This is why exercise is so important for a woman, best in the morning, and even better before breakfast. After all, after exercise, muscles especially need amino acids, so the brain will receive a sufficient amount of tryptophan. Provided you have the “correct” breakfast, i.e. breakfast, which promotes the production of serotonin.

If you now ask any of you what foods increase the level of the “happiness hormone” in the body, then 9 out of 10, without hesitation, will name chocolate! Of course, it’s so delicious, it always improves your mood! But, as it turns out, chocolate is far from the leader in the list of foods that promote the production of serotonin in women.
Let's take a closer look. Without going into the wilds of biochemistry, I will say that the product can be classified in the group of the most “useful” for women according to this criterion: the content of tryptophan (T) in relation to phenylalanine (P) and leucine (L) - all these are essential amino acids - should be the largest. When tryptophan does not have to compete with superior amounts of phenylalanine and leucine, it more easily penetrates the brain, where it is synthesized into serotonin. Phenylalanine is “responsible” for the synthesis of dopamine and inhibits the production of serotonin, and leucine simply decomposes tryptophan. "Ideal feminine products" have a higher coefficient, called SSP - serotonin production factor.
FSP=T / (F + L).
I must say that these products are good for men, but for women they are simply “ideal”.
Meet " best friends girls”, naturally, after diamonds!

FSP products:

• Parsley 1.00
• Tubular mushrooms 0.98
• Sea kale (kelp) 0.40
• Dried dates 0.35
• Papaya 0.31
• Chanterelle mushrooms 0.29
• Beer 0.25
• Onion 0.24
• Other mushrooms 0.22
• Pecan
• Mustard greens
• Watermelon
• Celery
• Yellow mustard seed 0.20
• Swede
• Spirulina 0.19
• Zucchini
• Carrot
• Beetroot 0.18
• Dried apricots (dried apricots)
• Bell pepper
• Oranges
• Mango 0.17
• Milk serum
• Apricot, strawberry, tangerines
• Cherries, pineapples, plums
• Grapefruit
• Butter
• Chilli
• Sunflower seeds 0.16
• Hot peppers
• Sweet Potatoes
• Zucchini
• Pumpkin 0.15
• Guava
• Chocolate
• Tomato paste
• Buckwheat 0.14
• Pears
• Almond
• Tomatoes
• pumpkin seed
• Sesame seed
• Potato
• Brussels sprouts
• Wholemeal wheat flour 0.13
• Figs 0.12
• Bananas, grapes 0.11

Products. Fat/Protein Ratio (%)

• Egg whites 0 (pure protein)
• Serum 0-2.5
• Beans 2-10
• Crab meat 6
• Cod 8
• Flounder
• Skim milk 9
• Shellfish 9-15
• Black beans 10
• Low-fat cottage cheese 16
• Shrimp 19
• Sea bass
• Turkey (light meat without skin)
• Halibut 25
• Spirulina 31
• Chicken meat (white, skinless) 33
• Beans 36
• Liver (chicken and beef) 45
• Lean ham
• Tuna 50
• Turkey (dark meat without skin) 57
• Low-fat yogurt 64
• Salmon 70
• Creamy yogurt
• Oysters 75
• Lenten entrecote 80
• Low-fat milk
• Lean lamb 81
• Chicken meat (dark, skinless)
• Oatmeal 83
• Duck (without skin) 100
• Sardines
• Lentils 112
• Soybeans 122
• Mozzarella 129
• Chicken meat (dark, with skin) 141
• Lean chopped meat 144
• Mackerel
• Turkey sausage 150
• Hot dog with chicken or turkey 160
• Chicken noodle soup 162
• Eggs 200
• Minced pork 205
• Full-fat yogurt, sour cream 209

Foods Fat/Protein Ratio (%)

• Swiss cheese
• and other cheeses,
• fat content up to 40% 218
• Whole milk 225
• Cheddar cheese 297
• Feta cheese 330
• Bacon 350
• Boiled sausages 360
• Peanut butter 401
• Ribs 472
• Peanut 487
• Almond 525
• Smoked sausages 545
• Cashew 675
• Pecan 1886
• Macadamia nut 1875

Acetylcholine

Acetylcholine is a neurotransmitter that carries out neuromuscular transmission, as well as the main neurotransmitter in the parasympathetic nervous system.

Acetylcholine plays an important role as a mediator of the central nervous system. It is involved in the transmission of impulses in different departments brain, with small concentrations facilitating, and large concentrations inhibiting synaptic transmission. Changes in acetylcholine metabolism can lead to impaired brain function.

Acetylcholine is a mediator of nerve impulse transmission to the muscle. With a lack of acetylcholine, the strength of muscle contractions decreases.

Norepinephrine
Norepinephrine plays an important role in the processes of concentration and the “fight or flight” response. It can increase blood pressure and heart rate, as well as speed up metabolism, increase body temperature, and stimulate bronchial smooth muscle to promote breathing. Norepinephrine plays an important role in memory.

High level

Increased amounts of norepinephrine appear to contribute to states of fear and anxiety. Under conditions of stress, the circulation of norepinephrine in the brain increases.

Increased norepinephrine levels lead to increased alertness, mood and sexual desire. However, large amounts of norepinephrine increase blood pressure, heart rate, cause hyperactivity, feelings of fear, anxiety, panic and stress, overwhelming fear, irritability and insomnia.

Low level

Low norepinephrine levels are associated with a lack of energy, concentration and motivation. Norepinephrine deficiency also contributes to depression, lack of alertness and poor memory

Dopamine

Dopamine plays an important role in ensuring cognitive activity and in regulating tonic movements. Activation of dopaminergic transmission is necessary during the processes of switching a person’s attention from one stage of cognitive activity to another.

Insufficiency of dopaminergic transmission leads to increased inertia of the patient, which is clinically manifested by slowness of cognitive processes.

Elevated levels lead to the sequential and interrupted thought processes characteristic of schizophrenia; suspicion and paranoia.

A high level is observed in autistic people, aggressive people, psychoses, neuroses, and fears.

Low levels cause Parkinson's disease (muscle tremors), impairment of memory, learning, concentration, and inability to enjoy life.

Serotonin is an inhibitory neurotransmitter involved in the regulation of mood, anxiety, libido, compulsion, headaches, body temperature, appetite disorders, social disorders, phobias, sleep, memory and learning.

Cardiovascular function, muscle contraction, and endocrine regulation.

Serotonin plays a large role in regulating sleep and mood. Adequate amounts of circulating serotonin promote relaxation.

Stress reduces the amount of serotonin as the body uses its reserves to calm down.

Low level

Depressed mood, anxiety, low energy, migraine, sleep disorders, obsessions, manic states.

High level

Calmness, decreased sexual arousal, a feeling of well-being, bliss and merging with the universe. Too high a level can be fatal.

GABA

Regulating fear and anxiety and reducing the impact of stress

Helps filter out “extraneous noise”

Improves concentration and calms nerves

Acts as a brake on excitatory neurotransmitters, which can cause fear and anxiety when overstimulated.

Regulates the action of norepinephrine, adrenaline, dopamine and serotonin, and is also an important mood modulator. GABA's primary function is to prevent overstimulation.

High level

Excessive relaxation and calmness (up to negative influence)

Low level

Neuroses and alcoholism, bipolar disorders, mania, poor control of awakening, epilepsy and seizures.

Types of braking (schemes)

There are 2 types of inhibition: post and presynaptic

Return braking in the centers of flexors and extensors provides alternate contraction and relaxation skeletal muscle, which is necessary when walking and running.

Lateral inhibition- plays a particularly important role in afferent systems in the processes of separating signal from noise.

Direct braking causes depression of the antagonist center.

Neurotransmitters are active chemicals that facilitate the transmission of information between neurons, as well as from neurons to glands and muscle tissues. At their core, these substances are amino acids and their derivatives. Serotonin, histamine and dopamine are monoamines containing one group of proteins formed under the influence of aromatic amino acids.

They are transported from the cell to the synaptic cleft of the receptors and back using special proteins - dopamine, serotonin and histamine transporters.

Brain neurons transmit signals to each other through nerve synapses using neurotransmitters that attach only to the receptor for which it is intended. When a neurotransmitter attaches to a neuron, information is transferred to it, and from the neuron to other cells about the inhibition or excitation of some process.

Thus, mediators are divided into two types: excitatory and inhibitory. The first type is responsible for the basic functions of the nervous system: thinking, motor skills and reaction speed. Exciting mediators increase the speed of these processes, activate a person’s performance, and fill him with energy.

Since there must be a certain balance in the body, there are neurotransmitters that inhibit the nervous system. To too strong excitement did not lead to nervous and mental system, caused by insomnia, irritability, anxiety and seizures, inhibitory substances regulate the activity of excitatory mediators.

The level of serotonin, dopamine and histamine affects the processes occurring in the symptoadrenal system, that is, in the organs of the central nervous system together with the adrenal glands. Imbalance biologically active substances in this system, it disrupts the functions occurring in organs and tissues, and the cardiovascular, neuropsychic and endocrine systems are primarily affected.

They contribute to the normal functioning of the body, regulate physiological processes and are responsible for the occurrence of reactions to external and internal stimuli.

At their core, neurotransmitters are substances that cause positive and negative emotions, and to a greater extent emotional background Serotonin and dopamine are responsible, and histamine is responsible for the reaction of body cells to the effects of foreign agents.

Most neurological and mental disorders arise from neurotransmitter dysfunctions. Therefore, many drugs have been invented to help normalize the level of these substances, but their quantity can also be controlled by giving up bad habits, proper nutrition and regular exercise.

Serotonin

Serotonin is a chemical compound formed from the amino acid tryptamine. And, although it is not a hormonal substance, it is called the “hormone of happiness.” Serotonin received this name because of its effect on human mood.

For the formation of this substance it is necessary sunlight, which explains positive emotions in sunny days and decreased mood, and in some people depression, in the autumn-winter period.

Serotonin responds to different functions, and this depends on the receptors it influences. Serotonin receptors in the brain are located in the raphe nuclei and the pons; from these areas, neurons send signals to other areas of the brain, as well as the spinal cord.

Thus, as a mediator, serotonin ensures the normal functioning of the nervous system:

• promotes intellectual processes such as thinking and memory;
• supports motor activity;
• controls pain defect;
• stabilizes mental condition person;
• increases resistance to stressful situations;
• increases libido;
• participates in the birth process and the production of breast milk.

In the cells of the gastrointestinal tract there are several subtypes of receptors, acting on which serotonin has different action: affects intestinal motility, gag reflexes, blood clotting and others.

Physiological role of serotonin

Serotonin is formed as a result of the combination of tryptamine with a catalyst - tryptophan hydroxylase. The main amount of the substance, about 90%, is produced in the intestines, the rest in the pineal gland of the brain.

If there is not enough tryptamine in the body, the body experiences dissatisfaction, decreased mood and emotional instability.

Interestingly, serotonin has different effects on men and women. In the former, it causes more powerful emotions, and the lack of this mediator manifests itself in the form of irritability. Serotonin affects women more mildly, but at low levels it leads to deep depression.

It is very easy to increase serotonin levels - just eat something sweet, which will lead to an increase in the concentration of glucose and, accordingly, insulin. Under the influence of this hormone, the amount of amino acids in the blood increases, which insulin directs to muscle tissue.

The only amino acid that is not affected by insulin is tryptamine, so it makes its way to the brain through the barrier between the nervous and circulatory system(blood-brain barrier) in required quantity, and begins to intensively produce serotonin.

A depressed person intuitively reaches for sweets. But the effect of serotonin obtained in this way is short-term, and constant eating of sweets is fraught, therefore, when its level is critically low, it is prescribed medications with antidepressant effects.

To increase the level of tryptamine necessary for serotonin, you can eat foods rich in this protein, for example:

• buckwheat;
• legumes;
• bananas;
• dairy products.

Serotonin synthesis is influenced folic acid and omega acids, so they must be constantly supplied to the body with food.

You can increase your serotonin levels by spending several hours in the sun every day. Scientists noticed that in most patients with seasonal depression this method gave positive results.

A strictly established daily routine has the same effect. During good rest and night sleep, many hormones are produced that affect the production of serotonin.

Types of histamine

Histamine is a chemical compound that is known as an activator allergic reactions. Usually histamine is in the body in an inactive form, but under the influence of certain factors there is a sharp release of this substance into the blood.

So, when allergic agents penetrate, the body’s reaction begins: itching, burning and inflammation. May occur muscle spasm, narrowing blood vessels and increased heart rate.

There are four types of histamine receptors that are responsible for certain reactions in the body:

• H1 – greatest number These receptors are located in the nuclei, endothelial cells and smooth muscles. Histamine, in contact with these receptors, responds to the activity of the central and peripheral nervous system: regulates sleep, promotes the transition from sleep to wakefulness, regulates body temperature, participates in the processes of memorization, and activation of appetite. In addition, it helps relax smooth muscles vascular walls, regulates pain, participates in the occurrence of allergic reactions.
• H2 - found in the walls of smooth muscles and parietal cells of the stomach. Regulate work gastrointestinal tract, promote digestive processes.
• H3 – located in the central nervous system. These receptors are responsible for delaying the release of certain mediators under the influence of histamine: serotonin, acetylcholine. Helps regulate appetite and gastric juice secretion.
• H4 – located in the small and large intestines, spleen, bone marrow, basophilic cells and lymphocytes. Their functions are aimed at developing pain, itching, inflammation. They promote the release of low-molecular proteins responsible for the transfer of information between cells within one organ and the exchange of signals between organs and tissues.

Effect of histamine

It has now been proven that histamine receptors and enzymes that contribute to its metabolism can mutate. But this does not affect human health and functioning in any way until certain conditions arise. What pathologies may occur:

• Parkinson's disease or schizophrenia develops;
• Gastrointestinal diseases can trigger the transition of cells into a malignant form;
• migraine develops;
• the risk of developing atopic dermatitis and other allergic reactions increases;
• there is a tendency to myasthenia gravis and asthma.

An increase in histamine in the blood negatively affects the nervous system and mental state of a person: it provokes the development of headaches, leads to depression and manic states. Elevated histamine levels can lead to the development of severe allergies, including anaphylactic shock.

That's why allergy sufferers always keep them on hand. antihistamines. Histamine levels increase when consuming certain foods:

• alcohol;
• smoked meats;
• marinades;
• yeast;
• cocoa;
• citrus.

People prone to allergies should avoid these products. Like low serotonin levels, low levels of histamine can cause decreased libido, paranoia, and increased fatigue.

Functions of dopamine

Dopamine is a neurotransmitter that regulates the functioning of not only the nervous system, but also some peripheral organs. Dopamine is produced in the brain, as well as in other organs and tissues, for example, endocrine glands, kidneys and adrenal cortex.

We can say that those substances that are formed in the brain act as neurotransmitters, and those that are produced in other organs take on the function of hormones.

If serotonin is “,” then dopamine is the “pleasure hormone.” Its level in the body increases during activities that each person finds enjoyable. These include sexual intercourse, doing your favorite job, engaging in a hobby, you can also highlight success, praise, and hugs.

But in fact, dopamine has other functions:

• helps in choosing a behavior strategy;
• reinforces a sense of success and confidence;
• simulates concentration and improves memory;
• regulates movements, affects coordination;
• promotes the joint work of the nervous and immune systems;
• is an antagonist of some;
• inhibits insulin production;
• dilates blood vessels;
• participates in the functioning of the kidneys.

Dopamine increases with excess levels of certain hormones, heart disease or kidney disease. The level of dopamine depends not only on the internal processes of the body, but also on the influence of external factors.

IN emergency situations such as injury, severe stress, fear, there is a sharp release of dopamine, which helps the body adapt to negative situations.

Dopamine decreases with chronic fatigue, prolonged stress, insomnia or excess serotonin levels. A decrease in dopamine leads to a decrease in cognitive function, and to a greater extent it affects memory and attention. In addition to these disorders, a decrease in dopamine causes the following conditions:

• chronic fatigue syndrome;
• diabetes;
• hallucinations;
• aggressiveness;
• decreased libido;
• dementia;
• metabolic disease.

Frequent fluctuations in dopamine levels lead to severe neurological and mental disorders. The most dangerous of them are schizophrenia, in which the level of the transmitter increases in some receptors and decreases in others, and Parkinson’s disease, which develops when receptors in the brain die.

How to increase dopamine levels?

You can increase dopamine levels by eating foods containing tyrosine, since it is from it that this neurotransmitter is formed. What foods can increase dopamine levels:

• fish;
• eggs;
• apples;
• beet;
• almond;
• pumpkin seeds;
• bananas;
• strawberry;
• green tea.

Dopamine quickly oxidizes, so antioxidants are needed to preserve it: vitamin C and E, which are found in green vegetables, carrots, and citrus fruits.

An effective way to increase dopamine is to exercise regularly. Physical exercise improves metabolism brain cells, the production of serotonin and dopamine and, as a result, improve mood, get a boost of energy for the whole day, and improve health.

Since dopamine is produced from receiving good news and from success, it is necessary to set a goal for yourself every day and achieve it, even if it is small, for example: not watching TV or drinking coffee all day. By the end of the day, having reached the goal, dopamine will be released in the body.

Regular sexual intercourse increases dopamine and serotonin levels. Therefore, sexual intercourse is rightfully considered “ folk remedies"from fatigue and feeling unwell. Scientists have proven that being in love raises the level of these mediators and lifts your mood and fills life with bright colors.

Dopamine levels are affected bad habits: alcohol, smoking, drugs, they cause a false sense of happiness and satisfaction, which quickly pass and require a new portion. Therefore, in order for the body to have normal balance neurotransmitters and hormones, you should give up bad habits.