This spring, the Bombora publishing house published the book “The Brain and Its Needs 2.0. From nutrition to recognition” (updated edition). The author is a neurobiologist, Doctor of Biological Sciences, Professor at Moscow State University. Lomonosov, science popularizer Vyacheslav Dubynin.
How the brain works and what neurotransmitters have to do with it
The brain is like a huge network of billions of neurons, which can be thought of as small computers. These computers communicate with each other through special “wires” – synapses. These synapses are used by tiny “messengers” – neurotransmitters that carry messages from one neuron to another.
Here are the main neurotransmitters that play major roles in this system:
- Glutamate. This is the main energetic guy at the party. It excites neurons, helps transmit sensory signals (everything we see, hear, feel) and supports memory function. Without glutamate, our brains would work much slower.
- GABA (gamma-aminobutyric acid). You can imagine GABA as a security guard at the same party. It ensures that the holiday does not become too noisy and chaotic by slowing down or inhibiting the activity of neurons. This prevents the brain from becoming overloaded.
When a neuron wants to convey a message, it releases a neurotransmitter, such as glutamate or GABA, into the synapse. This transmitter crosses the synapse and attaches to another neuron, transmitting its message. This message could be: “Come on, work faster!” (if it’s glutamate) or “Wait, let’s slow down” (if it’s GABA).
Thus, the balance between excitatory and inhibitory signals ensures the normal functioning of our brain, allowing us to learn, remember, think and respond to the world around us. If this balance is disturbed, various difficulties may arise, such as anxiety or memory problems.
Emotions and choice of behavioral programs
Behavior and emotions are regulated by complex systems. These systems operate based on our needs and motives, which are activated in response to internal and external stimuli/stimulants. Each neurotransmitter has its own role in this process.
- Dopamine. This is the main “entertainer” in the brain. He is responsible for the reward system and motivation. When dopamine is released, we feel pleasure and satisfaction. This encourages us to repeat the actions that caused such pleasant sensations. For example, if you received a bonus for a completed transaction and feel great, this is due to dopamine.
- Serotonin. This is a “mood manager”. It is also important for sleep and social behavior. When we lack serotonin, we may feel depressed or anxious. It's as if the manager went on vacation and everything went wrong.
- Norepinephrine. This is an “emergency assistant”. It is associated with the response to stress and coping with threats. When we face danger or stress, norepinephrine helps mobilize the body's resources to cope with the situation. Imagine a superhero who appears at just the right moment to help you cope with difficulties.
When our behavior and emotions require a particular response, these neurotransmitters work together to help us cope with situations, enjoy life, and respond to threats. For example, if you see the last frosted cheese curd left on the store shelf, norepinephrine will help you be ready for action and get to it before everyone else, and dopamine will reward you when you pay for your purchase at the checkout and, holding it to your heart, carry it home.
How to control neurotransmitters
1. Taking care of your physical health
Nutrition
Neuromediator: dopamine, serotonin
Nutrition can be a help in managing your mood.
Here are some things to keep in mind:
- Amino acids, such as tryptophan, help synthesize serotonin and dopamine. Tryptophan is found in bananas, nuts, seeds, fish and dark chocolate.
- Magnesium and B vitamins are important for the brain. Nuts and seeds are rich in them.
- Omega-3 fatty acids help neuronal health. Source: fatty fish.
- Dark chocolate in moderation promotes the release of endorphins and dopamine.
A dream
Neurotransmitters: serotonin, melatonin
Good sleep is important for healthy brain function.
Here are some tips:
- Try to go to bed and get up at the same time every day.
- Avoid caffeine and alcohol in the evening, as they can disrupt sleep.
- Create a comfortable environment by sleeping in a dark, quiet and cool room.
Serotonin, which is produced during the day, is converted into melatonin at night, which regulates the sleep cycle. Therefore, it is important to get enough light during the day and avoid bright light before bed.
2. Stress management
Physical activity
Neuromediator: endorphins, dopamine
Regular exercise increases levels of endorphins, which reduce pain and create a feeling of euphoria. Physical activity also increases dopamine production, improving mood and motivation.
It is recommended to do aerobics, yoga, or just walk in the fresh air every day.
Meditation and relaxation
Neurotransmitters: GABA, serotonin
Meditation and mindfulness practices help reduce cortisol levels and increase GABA levels, which can help reduce anxiety and stress. Relaxation techniques such as deep breathing, progressive muscle relaxation and meditation can improve your emotional state and overall well-being.
3. Social interactions
Live communication with people
Neurotransmitters: oxytocin, serotonin
Interacting with loved ones releases oxytocin, which strengthens social bonds and creates feelings of security and trust. Serotonin, released during social interactions, helps improve mood and emotional stability.
Meet friends and family, get to know your neighbors, maintain warm relationships with others.
Social activities
Neurotransmitters: serotonin, endorphins
When we do something together with other people at the same time and feel involved in the group, serotonin and endorphin are produced. It helps us cope with stress and improves our emotional state in other situations. Involvement in common activities with like-minded people – such as volunteering, participating in a book club, participating in sports training – helps strengthen social connections and maintain a positive mood.
4. Mental stimulation
Training and new experiences
Neuromediator: dopamine, acetylcholine
Active learning and receiving new information stimulates the production of dopamine, maintaining motivation and improving mental function. Acetylcholine is important for memory and attention. Constantly learning, being surprised, discovering something new is extremely useful. Read books, take courses, learn foreign languages and travel.
Hobbies and creativity
Neuromediator: dopamine, endorphin
Exercises “for nothing”, that is, not for a professional purpose, making money, but just for fun, contribute to the release of endorphins and dopamine, improving the overall quality of life. Any creativity – drawing, singing, cross-stitching the phrase “I am creating new neural connections” – helps relieve stress and improve your mood. Try different things to find what brings you joy, don't always try to find time for it.
***
Of course, we are not able to influence all the processes in our heads and in our lives. But it is important to know what is within our control and be able to manage it.
