Mind Agitators

A) Caffeine:
Can cause:

1. nervousness.
2. Anxiety.
3. Insomnia.
4. Irritability.

Acts by:

Increased elimination of calcium from the body.

Sources:

1. Coffee- about 150 mg per cup.
2. Black and some green teas, about 80 mg per cup.
3. Cola, 30-45 mg per cup.

B) Refined Sugar.

Advert effects on the body:

1. May cause hyperactivity.
2. Increased anxiety.

Action through:

Vitamin B, especially thiamine is needed for the digestion of sugar. Excessive sugar consumption depletes vitamin B resources required for the normal activities.

Caution:

For some people, too little sugar can cause hypoglycemia which produces symptoms like trembling and anxiety.

C) Alcohol

Can produce a temporary sedating effect on the central nervous system.

High dose of alcohol will produce a stimulating effect.

It is addicting.

Acts By: Destroying Vitamin B

D) Nicotine

Can produce a sense of relaxation and pleasure. Yet more and more is needed over time.

Reduced intake will produce symptoms like anxiety, irritability, restlessness and insomia.

That is the reason why it is so hard to quit smoking.

Acts By:

• Nicotine triggers the release of Dopamine in the brain, which produce a sense of relaxation and pleasure.
• Destroying thiamine

Main souce: Cigarettes

Nutrients which help us to calm down

A) Calcium

• It acts as a gatekeeper to transmit signals between the nerve cells.

Deficiency:
In the parasympathetic nervous system, it will hinder the process of signal transmitting which tell the body to slow down.

Source:
Tofu, green leafy vegetables, dairy products.


B) Amino Acids

1. Trytophan:

Convert to serotonin after entering the brain. Serotonin has a calming effect on the body.
Sources: Milk, Sunflower seeds, pumpkin seeds.

2. Glutamine: 80% 0f amino nitrogen is derived from here.
Sources: Food high in protein: Fish, meat, beans, and dairy products.

3. Gamma-Amino Butryic Acid (GABA)
It is a neutrotransmitter that slow down activities between brain nerve cells. So it has a mild relaxing effect.

The Calming Vitamins

A) Vitamin B1/Thiamine.
Deficient will cause:

1. Increased nervousness
2. Increased level of adrenalin
3. Sleep disturbance

Sources:

• Fish , whole grain, wheat germ, peanut and meat.

B) Niacin/Niacinamide(Vitamin B3)

Functions:
Maintaining healthy nerve function
Niacin: vessel dialator.
Niacinamide: Can decrease anxiety symptoms

Sources:
Whole grain, Peanut, fish, meat, yeast.

C) Choline.

Functions:
It is a component of acetylcholine, a primary transmitter of nerve impulse in parasympathetic nervous system.
So it helps to calm the body down.
Sources:
Wheat germ, egg yolk, oatmeal, cabbage, and cauliflower.

D) Riboflavin or Vitamin B2
Functions:
Help to assimilate amino acids.
Sources:
Eggs, meat, dairy products and green leafy vegetables.

E) Vitamin B6/Pyridoxine

• Helping the synthesis of serotonin, which help a person to relax; Melatonin which help a person to sleep and dopamine, which give a person a feeling of happiness.
• Helps in the formation of neurotransmitters which regulate mood.
• Help amino acids to transmit signals between nerve cells

Sources:
potatoes, bananas, raisin, bran cereal, tuna.