Brain Chemistry Brain Chemistry LifeLifeHacksHacks

Stephen Ilardi, Ph.D.Stephen Ilardi, Ph.D.University of KansasUniversity of Kansas

LifehackLifehack (noun):(noun):

““Any procedure that solves a Any procedure that solves a problem, simplifies a task, or problem, simplifies a task, or reduces frustration in one’s reduces frustration in one’s everyday life”everyday life”

- British Dictionary- British Dictionary

““Chemical Imbalance”Chemical Imbalance”

Key Insight:Key Insight:

Serious mental illness – depression, Serious mental illness – depression, bipolar, schizophrenia, OCD, bipolar, schizophrenia, OCD, addiction – is characterized by addiction – is characterized by abnormal signaling in abnormal signaling in myriadmyriad neurochemical circuits.neurochemical circuits.

How to ChangeHow to ChangeBrain Chemistry?Brain Chemistry?

Psychiatric MedsPsychiatric Meds

Important rule of thumb:Important rule of thumb:

They usually work better in short-termThey usually work better in short-term

than they do in than they do in long-termlong-term

There are many ways of There are many ways of changing neurochemistry… changing neurochemistry…

most of them havemost of them have nothing nothing to do with medsto do with meds..

What Else Changes Brain Chemistry? What Else Changes Brain Chemistry?

1.1. How we How we movemove (exercise) (exercise)

2.2. What we What we eateat (diet) (diet)

3.3. How much How much sunlightsunlight exposure we get exposure we get

4.4. What we What we thinkthink about (rumination) about (rumination)

5.5. How much time we spend How much time we spend socializingsocializing

6.6. How we treat our How we treat our microbesmicrobes

7.7. Etc, etc, etcEtc, etc, etc

How We Move . . .How We Move . . .

Exercise Exercise IsIs Medicine Medicine

• AntidepressantAntidepressant effect (vs Zoloft) effect (vs Zoloft)• Enhanced Enhanced serotoninserotonin signaling signaling • Dopamine signaling (Dopamine signaling (D2 receptorsD2 receptors))• Enhanced cognitive function Enhanced cognitive function

((BDNFBDNF))• Anti-aging effects (Anti-aging effects (telomere telomere

lengthlength))

Exercise Is Exercise Is NotNot Natural Natural

Brain Food: Brain Food: Omega-3 Fatty AcidsOmega-3 Fatty Acids

Omega-3 Fatty Acids: The Omega-3 Fatty Acids: The BasicsBasics

The human brain is The human brain is about 60% fat by about 60% fat by dry weight.dry weight.

The body can make The body can make many brain fats, but many brain fats, but some have to come some have to come from diet . . . from diet . . .

Throughout the body, Omega-3 and Omega-6play complementary roles:

Omega-3: Anti-inflammatoryOmega-6: Pro-inflammatory

Keeping Keeping Ratio Ratio ofofOmega-6/Omega-3 in BalanceOmega-6/Omega-3 in Balance

Optimal omega-6/omega-3 dietary Optimal omega-6/omega-3 dietary ratio is roughly ratio is roughly 1:11:1

Modern American diet – ratio is Modern American diet – ratio is roughly roughly 20:120:1

Omega-3s found mainly Omega-3s found mainly in: grasses, plants, in: grasses, plants, algae, and the animals algae, and the animals that eat them (that eat them (fish, wild fish, wild game, free-range game, free-range livestock & poultrylivestock & poultry).).

Omega-6s contained in: Omega-6s contained in: seed-based and grain-seed-based and grain-based fats (and the based fats (and the animals that eat them). animals that eat them). Processed foods are Processed foods are major culprit.major culprit.

ALA

DHA

EPA

GLA

LA

AA

Omega-3sOmega-6s

Mental Illness and Omega-3s: EvidenceMental Illness and Omega-3s: Evidence

1.1. Robust research (19 studies) Robust research (19 studies) showing antidepressant effect:showing antidepressant effect:(benefit is from (benefit is from EPA EPA molecule)molecule)

2.2. Several trials showing Several trials showing usefulness in ADHDusefulness in ADHD

3.3. Probably Probably helpful in prevention of helpful in prevention of psychosispsychosis

4.4. Also neuro-protective propertiesAlso neuro-protective properties

Antidepressant Dose?Antidepressant Dose?

Recommendation: 1000-2000 mg EPA/dayRecommendation: 1000-2000 mg EPA/day

Triglyceride form (Nordic Naturals)Triglyceride form (Nordic Naturals)

has higher bio-availabilityhas higher bio-availability

Light ExposureLight Exposure

500 1000 2500 10,000100

No light

Overcast Day

Circadian Cue

Clear DayLow High

Indoor Light

The MicrobiomeThe Microbiome

Probiotic SupplementationProbiotic Supplementation

Social ConnectionSocial Connection

• Today, 1/2 of all Today, 1/2 of all Americans have no close Americans have no close friends (Smith-Lovin, friends (Smith-Lovin, 2006)2006);;

• 1 in 4 completely 1 in 4 completely isolated.isolated.

• Social conSocial connection reduces nection reduces brain’s release of CRH, brain’s release of CRH, activation of stress axisactivation of stress axis

Social Connection PrinciplesSocial Connection Principles

• Resist urge to withdrawResist urge to withdraw• Prioritize Prioritize shared activity shared activity with loved ones, with loved ones,

friendsfriends• Avoid co-ruminationAvoid co-rumination• Pets Pets can be important resourcecan be important resource• BelongBelong – faith community, kindred spirits – faith community, kindred spirits

Therapeutic Lifestyle Therapeutic Lifestyle Change (TLC):Change (TLC):

An Antidepressant Way of An Antidepressant Way of LifeLife

1.1. Diet (anti-Diet (anti-inflammatory)inflammatory)

2.2. Physical ActivityPhysical Activity

3.3. Sunlight ExposureSunlight Exposure

4.4. Engaging Activity Engaging Activity (Anti-Rumination)(Anti-Rumination)

5.5. Social SupportSocial Support

6.6. Healthy SleepHealthy Sleep

http://psych.ku.edu/tlc/http://psych.ku.edu/tlc/

ilardi@ku.eduilardi@ku.edu

Preliminary Results:Preliminary Results:TLC for Major Depressive DisorderTLC for Major Depressive Disorder

Future DirectionsFuture Directions

Microbiome (pro-biotics)Microbiome (pro-biotics) Nature (Nature (mycobacterium vaccaemycobacterium vaccae)) MagnesiumMagnesium ZincZinc GlycineGlycine High-intensity interval training (HIIT)High-intensity interval training (HIIT)