Brain Biochemistry
All biochemical processes in our brain influence the entire organism. Every hormone, every transmitter (messenger substance), every amino acid has its function - they are coupled, mutually regulating systems (negative feedback loops).
Fundamentals of Brain Biochemistry
Section titled “Fundamentals of Brain Biochemistry”The Most Important Happiness Messengers
Section titled “The Most Important Happiness Messengers”Three substances are primarily responsible for your well-being:
| Messenger | Function | When Deficient |
|---|---|---|
| Serotonin | Mood regulation, sleep, appetite | Depression, anxiety, sleep disorders |
| Dopamine | Motivation, reward, drive | Listlessness, addictive behavior |
| Noradrenaline | Attention, energy, stress response | Concentration problems, fatigue |
Stress Hormones
Section titled “Stress Hormones”During stress or unhappiness, two main substances are released:
- Adrenaline - Activates the body for fight or flight
- Cortisol - Has a regulatory function on adrenaline
The Cortisol Level
Section titled “The Cortisol Level”Normal Daily Rhythm
Section titled “Normal Daily Rhythm”The cortisol level (measured in micrograms per deciliter of blood plasma) follows a natural rhythm:
- Morning (6-8 AM): Highest level (approx. 20-25 micrograms/dl)
- Midday: Drops to approx. 10-15 micrograms/dl
- Evening: Lowest level (approx. 5-10 micrograms/dl)
During Chronic Stress
Section titled “During Chronic Stress”When this pattern is disrupted - for example, during elevated dis-stress in a distressing relationship - the entire metabolism is thrown off:
- Cortisol level is permanently elevated
- Values are well above 35 micrograms/dl
- With sustained elevated cortisol levels, you will become ill
Effects on Cell Metabolism
Section titled “Effects on Cell Metabolism”The Myelin Sheath
Section titled “The Myelin Sheath”Our brain and nerve cells have a protective membrane - the so-called myelin sheath. It consists of:
- Half cholesterol
- Sphingomyelins (phosphorus-containing lipids)
- Protein
This myelin sheath is oily-moist at a very specific viscosity level.
Damage Through Stress
Section titled “Damage Through Stress”During prolonged severe stress, the following occurs:
- Weakening of the immune system
- Significant damage to the membrane by free radicals
- If vitamins A, B, C, E and beta-carotene are not supplied in increased amounts:
- Free radicals oxidize fatty acids and cholesterol molecules
- Nerve sheath becomes rancid
- Receptors become clogged with dead protein
- Brain metabolism no longer functions properly
Glucose - The Brain’s Fuel
Section titled “Glucose - The Brain’s Fuel”Unique Energy Source
Section titled “Unique Energy Source”While other cells can also run on fat, brain and nerve cells require exclusively glucose.
Glucose Reserves
Section titled “Glucose Reserves”| Gender | Glucose Reserve |
|---|---|
| Men | approx. 400g (in liver, muscles, blood) |
| Women | approx. 300g |
During elevated stress, this reserve is depleted within a few hours.
Effects of Low Blood Sugar
Section titled “Effects of Low Blood Sugar”Many nervously strained people wake up between 4 and 5 AM with agonizing depressive symptoms that subside about an hour later.
Cause: The dropped blood sugar level and rising cortisol level. Brain and nerve cells have consumed the glucose contained in the blood.
Why it lifts: The morning stress hormones (adrenaline, cortisol, glucagon) release the last glucose reserves from the liver.
The Psychoactive Amino Acids
Section titled “The Psychoactive Amino Acids”The Three Most Important
Section titled “The Three Most Important”The raw material for all positive feelings are three amino acids:
| Amino Acid | Function | Converts to |
|---|---|---|
| Phenylalanine | Essential protein building block | Tyrosine, then dopamine |
| Tyrosine | Precursor of catecholamines | Dopamine, noradrenaline, adrenaline |
| Methionine | Involved in conversion processes | Supports noradrenaline synthesis |
Phenylalanine - The Special Role
Section titled “Phenylalanine - The Special Role”Phenylalanine has special properties:
- Precursor of tyrosine, dopamine, noradrenaline and adrenaline
- Stimulates cholecystokinin release
- Has antidepressive effects
- Prolongs the effect and increases the activity of endorphins
Tryptophan and Sleep
Section titled “Tryptophan and Sleep”The Sleep Messenger
Section titled “The Sleep Messenger”In the so-called raphe nuclei in the brain, there are certain zones that already wait for tryptophan in the afternoon to synthesize serotonin from it.
The conversion chain:
Tryptophan → Serotonin → Melatonin (sleep hormone)Melatonin Production
Section titled “Melatonin Production”When twilight sets in:
- The pituitary gland slows the production of wakefulness hormones
- The pineal gland begins pumping melatonin into the blood
- Sleep is initiated
Tryptophan-Rich Foods
Section titled “Tryptophan-Rich Foods”| Food | Tryptophan Content |
|---|---|
| Lactalbumin (whey protein) | 6.9 g/100g |
| Whey protein | 2.1 g/100g |
| Egg | 1.8 g/100g |
| Nuts | 1.0-1.8 g/100g |
| Milk | 1.5 g/100g |
| Cheese | 1.4 g/100g |
Important Vitamins and Minerals
Section titled “Important Vitamins and Minerals”Vitamin C
Section titled “Vitamin C”Vitamin C is significantly involved in all six metabolic stages from phenylalanine to noradrenaline. Without sufficient vitamin C:
- ACTH cannot be produced
- Gluconeogenesis (conversion of amino acids to glucose) cannot proceed
- Melatonin synthesis does not function optimally
B Vitamins
Section titled “B Vitamins”| Vitamin | Function | Good Sources |
|---|---|---|
| B6 | Transfers nitrogen during amino acid conversion | Brewer’s yeast |
| B12 | Activates methionine | Brewer’s yeast, meat |
| Folic acid | Activates methionine | Brewer’s yeast, green vegetables |
| Choline | Keeps cholesterol fluid, component of lecithin | Egg, liver |
| Inositol | Balances zinc/copper in the brain | Meat, milk, nuts |
Minerals
Section titled “Minerals”| Mineral | Function |
|---|---|
| Calcium | Transmission of nerve signals |
| Magnesium | Nerve and muscle function |
| Zinc | Enzymatic processes |
| Manganese | Metabolic processes |
Dietary Recommendations During Stress
Section titled “Dietary Recommendations During Stress”To Avoid
Section titled “To Avoid”These foods cause blood sugar to rise and fall quickly:
- Pasta (noodles, polished rice, pizza)
- Sugar and anything sweet
- Sweet drinks
- White bread (best is whole grain crispbread)
- French fries
- Potatoes
- Alcohol and other drugs
Reason: The simple carbohydrates enter the blood too quickly. The body reacts with increased insulin supply, blood sugar drops rapidly - you feel nervous and irritable again.
Recommended Nutrition
Section titled “Recommended Nutrition”During the day: Complex carbohydrates
- Whole grain products
- Fruit
- Salad
- Vegetables
- Whole grain rice
In the evening: Protein with vitamin C
- 70% of dinner from protein
- 16 of the 22 amino acids are converted to glucose overnight (gluconeogenesis)
- Vitamin C is essential for this process
Inositol - An Important Helper
Section titled “Inositol - An Important Helper”Inositol is, alongside choline, a component of lecithin and has important functions:
Functions
Section titled “Functions”- Supports growth and maintenance of internal organs and the brain
- Regulates the balance of zinc and copper in brain cells
- Lowers stress-related elevated blood pressure
Occurrence
Section titled “Occurrence”- Meat, milk, fruits, nuts, vegetables, grains
- In the plant kingdom mainly as phytic acid (in whole grain products)
Copper-Zinc Balance
Section titled “Copper-Zinc Balance”An excessively high copper concentration in brain cells leads to chronic nervousness and irritability. Inositol helps to regulate this balance.