 Rosemary - Salvia rosmarinus Herbs & Yoga For Regulating GABA - Our Master Neurotransmitter of RelaxationThe mysteries of the brain and nervouse remain elusive even with all we are uncovering today. The truth is we know far less than we "think". My curiosity with brain function and the endocrine system connections to our nervous system is an old interest of mine. I do hold a hunch that the nervous system reads our environment, both internally and externally, through electrical impulses and these impulses are translated into chemicals via the endocrine system for circulation via our blood internally. This inquiry on how it all works continues to bring me to learning more about GABA as a master neurotransmitter that helps to organize our serotonin, dopamine, and other neurotransmitters and hormones regulated by our brain. I include herbal treatments and yoga here to help us in understanding a wider picture of what is currently known about the bio-physiology of our human production and regulation of GABA. I do welcome questions and input for this is an unfolding exploration for me and my family as we have a family member working with a large pineal gland tumor affecting all neurotransmitter regulation. Quite simply, this changes much within how a person functions. And so I share what I am learn and what is proving to work in hopes that it helps you on your journey as well.  Lavender flower Let’s Start With What Is GABA?Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid produced and regulated by the body in ideal circumstances. GABA is a neurotransmitter, which means it delivers a message through our nervous system from one neuron to another throughout our entire body. GABA is an inhibitory neurotransmitter, so it blocks other messages and regulates, or controls, the speed at which information travels through the nervous system. We might think of GABA in our nervous system as the brakes on our car. The right amount of pressure on the brake pedal slows our car down. Similarly, the correct amount of GABA slows information in your nervous system to keep us from getting overwhelmed. And so it is easy to hold a general understanding of what happens when the “brakes fail or are not in good working order” in both scenarios. GABA Levels Affect on Health There are many areas of health affected by GABA level production and regulation to be aware of. The purpose here is to understand the broad reaching effects of this neurotransmitter without necessarily pointing a finger at it being the cause of many conditions. It seems to provide a measurable effect within some more serious conditions. Scientists appreciate this. And as a scientist, I do too but let’s keep perspective here as science is limited to measurable matter we understand. There’s still so much mystery to the workings of these bodies. When we focus on supporting health overall, it is wise to consider that there are many underlying conditions that can cause GABA dysregulation, rather than simply seeing it as a sole cause of such conditions. 1. Mental Health: Low GABA levels are associated with most mental health conditions. While researchers aren't clear on why, it seems that most people diagnosed with a mental health condition also have low GABA activity. Conditions associated with low GABA include schizophrenia, autism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), panic disorder, post-traumatic stress disorder (PTSD), and major depressive disorder. GABA functions to calm the nervous system and help your nerves process sensory input in an organized way. In many of these disorders, the body tends to confuse sensory input or be overwhelmed by the senses which is something higher levels of GABA could keep from happening. Low GABA can cause difficulty concentrating and memory problems, which are often symptoms of many mental health disorders. 2. Sleep: GABA helps your brain slow down and relax in preparation for sleep. Once you drift off, GABA helps regulate rapid eye movement (REM) and non-REM sleep, especially slow-wave or "deep" sleep. There's also evidence that GABA plays a role in modulating your circadian rhythm via the pineal gland deep in the center of the brain and keeps our overall sleep-wake cycle in balance. Good sleep patterns affect all aspects of health, including the internal regulation of GABA. 3. Calmness: GABA helps slow down messages being sent by other neurotransmitters, which allows your brain to process that information at a more relaxed pace. This keeps you from becoming anxious or overwhelmed. To understand how GABA works, imagine you're out with friends having dinner at a busy restaurant. GABA steps in and slows down the stream of input all around you so that your brain can prioritize the conversation with your friends over the background noise. It provides us with a way to filter and reduce overwhelm, at least for a little while. Some sensory deprivation time after such experiences is also a helpful skill to help our systems recalibrate. 4. Metabolism and Appetite Control: As an inhibitory neurotransmitter, GABA helps ensure that your body has the energy it needs to function. It does this by controlling when you feel hungry and letting you know when you've had enough. Once you're full, GABA blocks the hunger signal so you don't overeat. Research on GABA's role in appetite and weight control is ongoing and could prove significant in developing a better understanding of how our body works to maintain healthy eating and weight. 5. Inflammation and Immune System Support: GABA reduces your body's inflammatory response and also helps lessen existing inflammation, which enables damaged tissue to heal more rapidly. GABA can also suppress the immune system to help make over reactive allergic symptoms a little easier to deal with. People with autoimmune conditions and diseases, such as multiple sclerosis (MS), also have low GABA levels. Researchers are focusing on ways that these conditions can be treated with drugs that increase GABA production. (Whisper… start yoga today.) 6. Protection Against Nerve Damage: When nervous tissue is damaged, your body produces various chemicals as part of the inflammatory response to bring healing to this damaged tissue. These chemicals can actually cause further damage to nervous tissue and pave the way for degenerative neural diseases, such as Alzheimer's and Parkinson's if left unregulated. GABA interferes with these chemicals to protect your nervous system from further damage. GABA also suppresses degeneration of the nervous system generally and supports cognitive function in the brain. This helps prevent neurological diseases and disorders from taking hold in the first place. 7. Blood Pressure: GABA is a natural internally made ACE / Angiotensin-converting enzyme inhibitor that helps lower and regulate your blood pressure through a complex chemical process related to the kidneys. Since researchers determined ACE plays a significant role in increasing your blood pressure, ACE inhibitor drugs have become a front-line treatment for high blood pressure. It is possible for some people to lower their blood pressure to healthy levels without taking ACE inhibitor medications through lifestyle, dietary and exercise changes. However, there may be a genetic component that requires one to be on a BP medication even with all of these healthy changes.  Hawthorn Berries -Crataegus monogyna Taking GABA SupplementsTalk to your doctor before starting a GABA supplement. It's generally a good idea to talk to your doctor before you start taking any new supplements and this is especially true if you're taking other medications. While GABA supplements don't have any major side effects or interactions with other drugs that we know of just yet, there hasn't been enough research on drug interactions. Therefore, your doctor may not know much, but in doing my job as an RN, I do need to say this. GABA supplements might lower your blood pressure, so it would be wise to avoid taking them if you're already taking other drugs to treat high blood pressure. Take the lowest recommended dosage listed on the bottle. Researchers haven't determined a specific recommended dosage, but most products list dosages of around 100 mg total taken in a divided dose throughout the day. Canada's Natural and Non-prescription Health Products Directorate (NNHPD) advises not to take more than 300mg a day or use supplements for more than 4 weeks without talking to your doctor. For sleep, scientific studies have used dosages ranging from 100 to 200mg. If you're taking GABA to treat high blood pressure, you'll need a much lower dose. Researchers have studied 10-20 mg doses, but this is still in the preliminary stages of research. Watch for mild side effects immediately after taking GABA supplements available without prescription. No significant side effects have been reported from using GABA supplements, but then again I’m not entirely sure this is true even though this is what I see in “research” spoken of by the companies. These supplements haven't been researched extensively, so medical professionals advise caution and I agree completely. Pregnant and breastfeeding women cannot take these as there is simply not enough research to prove safety to mother and child. There are mild side effects that might occur immediately after you take a GABA supplement, especially when you first start taking it. These include:
Quite frankly, I’m not trusting these should be on the market at all. It smells like a “follow the money” situation instead of safety first. Again, just for the record, I do not support or suggest GABA supplements. I merely want to provide all angles of consideration so one can decide for themself.  Gotu Kola leaf - Centella asiatica Treating Low GABA Levels With Doctor-Prescribed MedicationWhile the purpose of this writing is to naturally approach GABA production and regulation that is already wired into our physiology, I’ll share more on medications just to keep us aware of how some of these drugs and supplements affect our body so we can make the best decisions for our health. Sedatives activate GABA receptors to increase their sensitivity to it. These medications include barbiturates (phenobarbital), benzodiazepines (Xanax, Valium, Ativan, Klonopin), and Quaaludes. They're also referred to as central nervous system depressants and have profound sedating effects. Drugs that block the reabsorption of GABA (technically "GABA reuptake inhibitors"), such as Deramciclane, have a similar effect to the sedatives because they ensure there's more inhibitory GABA around the receptors for a longer period. Anti-seizure medications decrease the breakdown of GABA in the body. This means that there's ultimately more GABA available because it isn't destroyed as quickly. Anti-seizure medications are equally sedating through different neurological pathways. Anti-seizure drugs that work this way include sodium valproate and vigabatrin. Other medications that increase the production of GABA, such as gabapentin, are also prescribed to prevent seizures. Divalproex sodium (Depakote) is another anticonvulsant used to treat seizure disorders and migraines. It's also approved to treat manic episodes in bipolar patients. The drug works by increasing the amount of GABA in the brain thus slowing down the nerve hyperactivity present in manic episodes. If you're currently taking medication for anxiety, a panic disorder, depression, or ADHD avoid suddenly stopping your medication and replacing it with GABA supplements. There's not enough research done on GABA supplements for them to be considered a valid substitute. A better plan is to increase regulation of GABA naturally and work with your doctor on medication weaning. As a nurse and herbalist, I’ve helped with the wean process often from benzodiazepines and anti-seizure medications that have started to harm the liver and I will say this simply. First, DO NOT wean from seizure medications on your own. I have seen doses lowered by 75% and managed with herbal therapies that help the body utilize the needed medication better at a lower dose while adding herbal therapies, dietary and lifestyle changes (yes, do yoga!) that also rejuvenate the liver. I see the most success with tripling the wean time your doctor prescribes and tell them you feel it is safer for you to do so. Most will surely not object to this. Go very slowly with adding other lifestyle changes and skills to support a successful wean. Again, do not wean from any seizure or mental health medications without help. What we want and what is needed can land in different places. Let’s be wise even if we don’t like the situation.  Matcha, Lion's Mane & Lemongrass Latte with coconut milk GABA & Alcohol or Drug Use - Heed The WarningsGABA production and regulation can be affected by alcohol and other drugs. These substances can be abused by people trying to self-medicate. Alcohol, for example, promotes GABA receptor activity. This can create a temporary feeling of calm and relaxation. But the effect is artificial and risky. You won't get the same effect over time. People will build up a tolerance, which makes the body require more of the substance to achieve the same feeling. Overdosing or taking multiple GABA-modulating drugs and alcohol can result in respiratory depression (slow breathing) due to increased GABA signaling in the brain stem. The risk of slow breathing can increase oxygen deprivation and with the right mix of substances can cause breathing to get so slow to not sustain living.  Passionflower - Passiflora spp. The Good News: Increasing GABA Naturally Is Absolutely Possible1. Green tea, white tea, and oolong tea naturally have high amounts of GABA. Some tea companies also add GABA to their tea blends for an additional boost, which I would not recommend. Nature already provides GABA sources in these teas, and through other plants. L-theanine, one of the key amino acids found in tea, might also stimulate the production of GABA in your brain. Scientists are still researching this. 2. Yoga naturally increases GABA activity. During one study, participants practiced yoga 60 minutes a day 3 times a week for 12 weeks. Functional MRI brain scans showed an increase in GABA in their brains. Participants also reported improved mood and decreased anxiety and depression symptoms. This will be discussed in more detail below. 3. Practice meditation and deep breathing pranayama every day. Research is beginning to show that meditation can increase the production of GABA in your brain, as well as boost its activity. To get this boost, meditate and practice deep breathing or pranayama for at least 20 minutes every day. More is discussed below. 4. Engage in vigorous exercise to stimulate GABA production. Moderate exercise is great for your health, but it takes a little more effort to stimulate GABA production. Exercise at about 85% of your maximum heart rate, to be exact. Research shows GABA production in your brain increases after an 8 to 20 minute session of vigorous exercise. You can alternate vigorous exercise with moderate exercise to make it more doable. You might also try high-intensity interval training (HIIT), which alternates brief bursts of vigorous activity with low-intensity exercises, such as walking. 5. Eat more foods and herbal remedies that contain GABA or boost GABA production and regulation. GABA or its precursors are found in a number of foods and herbs that naturally support GABA production and regulation in our bodies. These foods and herbs include:
6. Are there more herbs to support healthy brain function related to GABA production and regulation that just haven’t been studied yet scientifically? My educated guess is 'YES' and they may include Gotu Kola, Bacopa (also called “Brahmi and is an Ayurveda herb that has some good research on seizure management), Tulsi, Ginkgo, Skullcap, Rosemary, Passionflower, Linden flower, Cannabis, Lion’s Mane, Reishi, Cordyceps, Shiitakes, and all functional medicine mushrooms, plus Psilocybin, Amanita (proven), and other micro-dosed psychedelics that are from nature, and quite possibly the entire class of medicinal nervine herbs. Quite a supportive list here. Research is lacking, yes. Yet, if it is in our food as listed above, it is most likely present in medicine plants too. These remedies can be woven safely into our lifestyles with mindful consideration while we wait for science to catch up because our bodies have evolved on these plants, mushrooms, and trees for millions of years. We already have internal systems that speak directly to the substances these plants, mushrooms, and trees make.  Dried Skullcap leaf & flower - Scutellaria lateriflora Let’s Talk Yoga & GABA SpecificallyAs stated previously, from a study published this year 2024 from the Boston School of Medicine: “A group of 30 clinically depressed patients were randomly divided into two groups. Both groups engaged in lyengar yoga and coherent breathing with the only difference being the number of 90 minute yoga session and home sessions in which each group participated. Over three months, the high-dose group (HDG) was assigned three sessions per week while the low-intensity group (LIG) was assigned two sessions per week. Participants underwent magnetic resonance imaging (MRI)scans of their brain before the first yoga session and after the last yoga session. They also completed a clinical depression scale to monitor their symptoms. Results showed that both groups had improvement in depressive symptoms after three months. MRI analysis found that GABA levels after three months of yoga were elevated (as compared to prior to starting yoga) for approximately four days after the last yoga session but the increase was no longer observed after approximately eight days. “The study suggests that the associated increase in GABA levels after a yoga session are ‘time-limited’ similar to that of pharmacologic treatments such that completing one session of yoga per week may maintain elevated levels of GABA,” So in truth one could simply start a once a week practice of yoga that includes asana (poses), meditation, and pranayama (breathing techniques) and see benefits related to GABA production and regulation. This really is a low commitment big return options when you consider it from all angles. A 2007 study found that practicing yoga postures increased levels of GABA in the brain. A group of experienced yoga practitioners showed a 27% increase in GABA after 1 hour, compared to the group who sat and read for an hour. Those in the group who were new to yoga had a 13% GABA boost over a 12-week period. Researchers concluded that while subjects can be trained to practice yoga in a relatively short time with a measurable effect, the associated change in GABA levels may increase with experience. Studies on meditation and pranayama are in continued process and continue showing signs of improving GABA regulation through regular practice as well. Yoga and meditation also increase activity in the happiness-producing regions of the brain (the left prefrontal cortex) and help subdue the stress response. As we move through a practice, we reduce stress hormones and increase “feel-good” endorphins, an effect coined the “yoga high.” The pituitary gland in the brain releases these endorphins, which then attach to receptors within the central nervous system. This binding of endorphins to receptors activates a reaction that blocks the brain from receiving messages of pain. With this blockage, chemicals that trigger swelling and inflammation are stalled via GABA regulation that slows the signals. The deep breathing of yoga and meditation greatly influence the hypothalamic-pituitary adrenal axis (HPA axis) formed by the hypothalamus, the pituitary gland, and the adrenal glands. The HPA axis is in charge of the SNS sympathetic nervous system that directs the fight-flight-freeze response and the PNS parasympathetic nervous system that helps us relax. Yoga and meditation can help calm SNS activity and stimulate PNS activity. Not only does our mind calm, but our heart rate and blood pressure lower in response in measurable ways. This PNS dance is also coined “rest and digest” which we are designed to spend more time in and becomes a daily practice to make it happen with modern life the way it is. GABAergic neurons hold the ability to control the activity of the parasympathetic vagus nerve that innervates the heart (and other areas). Upon GABA activation the vagus nerve will be inhibited leaving less parasympathetic impact on the heart. Said simply, increasing GABA directly calms our hearts. More Interesting and related topics: Vagus nerve calming, Om chanting and meditation: These could also be related to GABA regulation. HERE is an article on the relationship of the vagus nerve to the gut-brain axis.  Lemon Balm & Rosemary In Closing....It always makes me smile that after developing all this complex science as we attempt to stare the mysteries out of things we want to understand, that we eventually come back around to what, in this case, the ancient yogis downloaded as information for good health and healing so long ago. This same story is true in the history of herbalism ffor taking in medicinal plants, trees, and mushrooms to support our healing. For some reason we need to prove what we've already been given. Thank you to the yogis and herbalists of long ago who listened well for such things to be known. Thank you to the evolution of yoga by all the yogis and the evolution of herbalism by all the herbalists that agreed to support carrying this knowledge forward too. These traditions can be simple and yet always incredibly profound. Do yoga regularly and you will feel better and age well. If you seek better GABA regulation, the message is the same and now scientifically proven too. Show up. Practice. Do yoga and learn to develop your own home apothecary too and you will feel better. We can keep it simple. Thank you for traveling through. Blessings, Jen  Valerian Flower & Root - Valeriana officinalis REFERENCES:Bo Hjorth Bentzen and Morten Grunnet Central and Peripheral GABA Receptor Regulation of the Heart Rate Depends on the Conscious State of the Animal. Adv Pharmacol Sci. 2011; 2011: 578273. 2011 Nov 17. doi: 10.1155/2011/578273
Boston University School of Medicine. Yoga May Elevate Brain GABA Levels, Suggesting Possible Treatment For Depression. Science Daily, 22 May 2007. ww.sciencedaily.com/releases/2007/05/070521145516.htm>. Brousse G, Arnaud B, Vorspan F, et al. Alteration of glutamate/gaba balance during acute alcohol withdrawal in emergency department: a prospective analysis. Alcohol and Alcoholism. 2012;47(5):501-508. doi:10.1093/alcalc/ags078 Cheng Z, Su J, Zhang K, Jiang H, Li B. Epigenetic Mechanism of Early Life Stress-Induced Depression: Focus on the Neurotransmitter Systems. Front Cell Dev Biol. 2022 Jul 5;10:929732. doi:10.3389/fcell.2022.929732. De Jonge JC, Vinkers CH, Hulshoff Pol HE, Marsman A. GABAergic Mechanisms in Schizophrenia: Linking Postmortem and In Vivo Studies. Front Psychiatry. 2017 Aug 11;8:118. doi: 10.3389/fpsyt.2017.00118.x Horder J, Petrinovic MM, Mendez MA, Bruns A, Takumi T, Spooren W, Barker GJ, Künnecke B, Murphy DG. Glutamate and GABA in autism spectrum disorder-a translational magnetic resonance spectroscopy study in man and rodent models. Transl Psychiatry. 2018 May 25;8(1):106. doi: 10.1038/s41398-018-0155-1 Hou X, Rong C, Wang F, Liu X, Sun Y, Zhang HT. Gabaergic system in stress: implications of gabaergic neuron subpopulations and the gut-vagus-brain pathway. Neural Plasticity. 2020;2020:e8858415. doi:10.1155%2F2020%2F8858415 Gangadhar, BN. Evidence-based integration of yoga in psychiatric practice.Indian J Psychiatry. 2023 Jan; 65(1): 5–11. Published online 2023 Jan 13. doi: 10.4103/indianjpsychiatry.indianjpsychiatry_813_22 Streeter C, et al. Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. J Altern Complement Med. 2010 Nov; 16(11): 1145–1152. doi: 10.1089/acm.2010.0007 Wuhyun Koh, Hankyul Kwak, Eunji Cheong, C. Justin Lee. GABA tone regulation and its cognitive functions in the brain. Nature Reviews Neuroscience, 2023; 24 (9): 523 DOI: 10.1038/s41583-023-00724-7 Neuroscience Basics: GABA Receptors and GABA Drugs, Animation https://www.youtube.com/watch?v=MRr6Ov2Uyc4 Ketogenic diet, GABA Regulation, and Mental Health https://www.diabetes.co.uk/keto/ketogenic-diet-and-mental-health.html https://www.diabetes.co.uk/keto/ketogenic-diet-and-mental-health.html#:~:text=Being%20in%20a%20state%20of,result%20from%20dysfunctional%20GABA%20activity.
0 Comments
Your comment will be posted after it is approved.
Leave a Reply. |
Jennifer Costa, Herbalist-RN, Teacher, Botanist BS, EM-CST, and Founder of ElderMoon School of Herbs & Earth MedicineCategories
All
Archives
May 2024
|
RSS Feed