Anxious feelings and stress are part of modern life, and while our bodies can typically handle these activated states, chronic activation can significantly impact your wellbeing and health. Fortunately, our brains have a natural shield against these negative effects: GABA.
GABA, or gamma-aminobutyric acid, is a key inhibitory neurotransmitter produced in various brain regions. It works alongside glutamate to maintain a delicate balance between stimulation and inhibition in the central nervous system. Think of it like driving a car—glutamate is the accelerator, increasing neuron activity, while GABA acts as the brake, calming neurons and reducing their firing rate.
High levels of GABA help you feel calm and relaxed, while insufficient levels are linked to anxiety, low resilience to stress, insomnia, and even seizures.
Research on GABA supplements is mixed, with some studies suggesting they don't effectively cross the blood-brain barrier. Before considering supplements, it's always best to consult a health professional. Fortunately, there are numerous safe, enjoyable, and natural ways to help your body produce enough GABA.
Meditation:
- Studies show that meditation improves production of GABA in your brain
- Even a short daily practice can make a difference
- Incorporate relaxation and breathing exercises into your daily routine to naturally boost GABA levels
Exercise:
- Moving your body for at least 30 minutes most days of the week can help synthesise GABA
- Moderate-intensity exercise is sufficient
Sleep:
- Sleep deprivation depletes GABA resources in the brain
- Aim for 7-8 hours of quality sleep every night
Understanding the balance between glutamate and GABA neurotransmitters highlights the importance of sleep, exercise, and relaxation.
Diet:
Including GABA boosting foods in your diet:
- Whole grains such as oats or quinoa
- Fruit and vegetables, including leafy greens such as spinach
- Wild-caught fish such as salmon or tuna
- Nuts and seeds such as sunflower seeds or walnuts
- Foods rich in vitamin B6, which is a co-factor in synthesising GABA such as chickpeas and bananas
While incorporating these strategies can help your body produce GABA and promote relaxation, they might not always be sufficient on their own. If you're experiencing anxiety and would like to talk to a professional, consider scheduling a free initial Zoom meeting with Alicja, a psychotherapist in Lisbon.
By combining various tips into a holistic approach, you can enhance their impact and achieve a more relaxed state of mind. For more personalized support, a psychotherapist in Lisbon can offer tailored guidance to help you manage anxiety effectively.
*The information provided in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health professional advice. If you are struggling with any of the issues described in this post, please seek appropriate personalised help from a qualified mental health professional.
Sources:
What to know about GABA by Medical News Today
Meditation-related increases in GABAB modulated cortical inhibition by L. Guglietti et al
Exercise is an all-natural treatment to fight depression by Harvard Health Publishing
8 Natural Ways to Increase GABA to Calm Your Mind and Soothe Anxiousness by Amen Clinic
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