Brain Chemistry LifeHacks Stephen Ilardi, Ph.D. University of Kansas
Lifehack (noun): “Any procedure that solves a problem, simplifies a task, or reduces frustration in one’s everyday life” - British Dictionary
“Chemical Imbalance”
Human Connectome Project
Key Insight: Serious mental illness – depression, bipolar, schizophrenia, OCD, addiction – is characterized by abnormal signaling in myriad neurochemical circuits.
How to Change Brain Chemistry?
Psychiatric Meds Important rule of thumb: They usually work better in short-term than they do in long-term
There are many ways of changing neurochemistry… most of them have nothing to do with meds.
What Else Changes Brain Chemistry? How we move (exercise) What we eat (diet) How much sunlight exposure we get What we think about (rumination) How much time we spend socializing How we treat our microbes Etc, etc, etc
How We Move . . .
Exercise Is Medicine Antidepressant effect (vs Zoloft) Enhanced serotonin signaling Dopamine signaling (D2 receptors) Enhanced cognitive function (BDNF) Anti-aging effects (telomere length) 15
Exercise Is Not Natural
Brain Food: Omega-3 Fatty Acids
Omega-3 Fatty Acids: The Basics The human brain is about 60% fat by dry weight. The body can make many brain fats, but some have to come from diet . . .
Throughout the body, Omega-3 and Omega-6 play complementary roles: Omega-3: Anti-inflammatory Omega-6: Pro-inflammatory
Keeping Ratio of Omega-6/Omega-3 in Balance Optimal omega-6/omega-3 dietary ratio is roughly 1:1 Modern American diet – ratio is roughly 20:1
Omega-3s found mainly in: grasses, plants, algae, and the animals that eat them (fish, wild game, free-range livestock & poultry). Omega-6s contained in: seed-based and grain-based fats (and the animals that eat them). Processed foods are major culprit.
Omega-6s Omega-3s LA ALA GLA AA EPA DHA
Mental Illness and Omega-3s: Evidence Robust research (19 studies) showing antidepressant effect: (benefit is from EPA molecule) Several trials showing usefulness in ADHD Probably helpful in prevention of psychosis Also neuro-protective properties
Antidepressant Dose? Recommendation: 1000-2000 mg EPA/day Triglyceride form (Nordic Naturals) has higher bio-availability
Need better/clearer pic for the point about “what we eat matters to the brain” and/or “Americans eat 22 teaspoons of sugar per day”. I like the idea of a funny/cute pic of a little kid digging greedily/messily into cake or ice cream, but the other image you suggested with the heaping teaspoon of sugar could also work
Need a better image of a brilliant sunny day – maybe with kids playing/romping in the sun?
Light Exposure 500 1000 2500 10,000 100 No light Overcast Day Circadian Cue Clear Day Low High Indoor Light 28
Can this image be sharpened up? It’s from Wiki Commons.
Need a good pic of someone using a therapeutic light box Need a good pic of someone using a therapeutic light box . . . I can’t find the original source of this pic to get a permission (found at http://www.sadlight.com/ul-dl930-daylight.htm )
The Microbiome
Probiotic Supplementation
Social Connection Today, 1/2 of all Americans have no close friends (Smith-Lovin, 2006); 1 in 4 completely isolated. Social connection reduces brain’s release of CRH, activation of stress axis 33
Social Connection Principles Resist urge to withdraw Prioritize shared activity with loved ones, friends Avoid co-rumination Pets can be important resource Belong – faith community, kindred spirits
Therapeutic Lifestyle Change (TLC): An Antidepressant Way of Life Diet (anti-inflammatory) Physical Activity Sunlight Exposure Engaging Activity (Anti-Rumination) Social Support Healthy Sleep
http://psych.ku.edu/tlc/ ilardi@ku.edu
Preliminary Results: TLC for Major Depressive Disorder 37
Future Directions Microbiome (pro-biotics) Nature (mycobacterium vaccae) Magnesium Zinc Glycine High-intensity interval training (HIIT)