Hack your Neurochemistry

Neurochemistry plays a significant role in how we feel, think, and interact with the world. For autistics, understanding and optimising neurochemistry will enhance their well-being and improve daily functioning. Here are some ways to go about it.

Neurochemicals like dopamine, serotonin, and oxytocin influence mood, behaviour, and social interactions. Autistics present with atypical neurochemical systems which leads to unique challenges and strengths.

Some triggers can not be controlled or avoided properly but there is still a lot that can be done to get a better hold on your sympathetic and parasympathetic nervous systems by modulating your hormones and neurotransmitters.

1. Optimise Your Diet

Let’s start with the basic of nutrition. A balanced diet rich in essential nutrients supports optimal brain function. Neurotransmitter production requires amino acids derived from your diet. The list below are the foods high in amino acids and a lot more. Some categories of food are rich in Omega-3 Fatty Acids, B vitamins and antioxidants. Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3s support brain health and help to reduce mild anxiety and depression. B Vitamins: Essential for neurotransmitter production, B vitamins are abundant in leafy greens, whole grains, and lean proteins. And Antioxidants: Found in fruits and vegetables, antioxidants combat oxidative stress, which is linked to neurodegenerative diseases.

• Poultry – Turkey and chicken
• Seafood – Salmon, tuna and shrimp (Omega-3 Fatty Acids)
• Meat – Beef, lamb, pork
• Eggs (whites)
• Dairy Products – milk, yogurt, cheddar, parmesan
• Nuts and Seeds – Sesame, pumkin, chia, almonds, walnuts (Omega-3 Fatty Acids)
• Legumes – Soybeans (including tofu and tempeh), lentils, chickpeas, black beans (B Vitamins)
• Grains – Oats, quinoa, brown rice, whole wheat (B Vitamins)
• Fruits and Vegetables – Bananas, pineapples, spinach, potatoes, broccoli (B Vitamins – Antioxidants)
• Dark Chocolate
• Spirulina

The Richest Foods in Amino Acids

Neurotransmitters need specific amino acids for their synthesis. Serotonin is synthesised from the amino acid tryptophan. Dopamine is synthesised from the amino acid tyrosine and GABA (gamma-aminobutyric acid) is synthesised from the amino acid glutamate.

1.1.1 Boost serotonin production

Turkey is super rich in amino acid tryptophan. Then comes chicken, egg whites, swiss cheeses and soy products.

1.1.2 Boost your dopamine production

Tofu contains a lot of amino acid tyrosine. Pumpkin and sesame seeds are also great.

1.1.3 Boost your GABA production

Parmesan cheese is exceptionally high in natural glutamate (1.2 to 1.6 grams of glutamate per 100 grams), which contributes to its strong umami flavour.

Other High-Glutamate Foods

1.2 Why you should avoid processed foods

Processed foods are not just lacking in nutrients but they are harmful and will definitely worsen the symptoms you are already struggling with.

1. Nutrient Deficiency: Processed foods lack essential vitamins, minerals, and antioxidants, which are crucial for brain health. Nutrients such as omega-3 fatty acids, B vitamins (mentioned above) and magnesium support neurotransmitter production and function.
2. High Sugar Content: Many processed foods are high in refined sugars, which lead to spikes and crashes in blood sugar levels. These fluctuations affect mood and energy levels by altering the balance of neurotransmitters like serotonin and dopamine.
3. Unhealthy Fats: Processed foods frequently contain trans fats and unhealthy saturated fats, which contribute to inflammation and negatively affect brain function. Healthy fats, like those found in nuts and fish, are essential for maintaining the integrity of brain cells and supporting neurotransmission.
4. Additives and Preservatives: Chemical additives, artificial colours, and preservatives found in processed foods interfere with brain function. Some additives can disrupt neurotransmitter balance, potentially leading to hyperactivity, mood swings, and cognitive impairments.
5. Gut-Brain Axis: The gut microbiota plays a significant role in brain health and neurotransmitter production. Processed foods harm gut health by promoting the growth of harmful bacteria, reducing the diversity of beneficial bacteria, and lead to dysbiosis. This imbalance can affect the production of neurotransmitters like serotonin, which is largely produced in the gut.

2. Engage in Physical Activity

Good news for women, a new study shows that women need half as much physical exercise as men to reap the same benefits. A little goes a long way! Regular exercise boosts the production of neurochemicals like endorphins and serotonin, improving mood and reducing anxiety. It helps to regulate your nervous system and you will live longer overall. Intensive exercise can be difficult to maintain throughout a menstrual cycle but there are many softer alternative that will be just as beneficial. Try to always squeeze a couple of mental health walks in your week.

Types of Exercise

• Aerobic Exercise: Activities like walking, running, or swimming can enhance cardiovascular health and increase serotonin levels.
• Strength Training: Building muscle through weightlifting or bodyweight exercises can boost dopamine levels, enhancing motivation and focus.
• Yoga and Tai Chi: These practices combine physical movement with mindfulness, reducing stress and promoting overall well-being.

3. Prioritise Sleep

Quality sleep is crucial for brain health and neurochemical balance. Establish a consistent sleep routine to improve sleep quality. I detail a few of my sleep hacks in Aspiegals Daily Essentials to improve your sleep if you are a light sleeper. Generally speaking, sleep deprivation, just like hunger, will make you extra sensitive and will likely result in an anxiety attack, withdrawal or meltdown after some time.

Tips for Better Sleep

• Create a Sleep-Friendly Environment: Keep your bedroom dark, quiet, and cool.
• Limit Screen Time Before Bed: Exposure to blue light from screens can disrupt melatonin production. You should at least invest in blue-light glasses and filters on your devices.
• Practice Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, or guided imagery can help you unwind before bed.

4. Practice Mindfulness and Meditation

Mindfulness and meditation can modulate neurochemistry by reducing stress and enhancing emotional regulation. Even if you don’t have time to really take a break you can still play zen music in the background while you work. Certain frequencies are especially relaxing. Overall mindfulness will increase your levels of serotonin and reduce cortisol levels.

How to Practice Mindfulness

• Breathing Exercises: Focus on your breath, taking slow, deep breaths to calm your mind.
• Body Scan Meditation: Pay attention to different parts of your body, releasing tension as you go.
• Mindful Walking: Walk slowly and mindfully, paying attention to the sensations in your body and your surroundings.

5. Foster Social Connections

Positive social interactions can boost oxytocin levels, promoting feelings of trust and bonding. For autistic individuals, social interactions can be challenging, but finding supportive and understanding connections can make a big difference, that is if you are ready to put yourself out there. A social interaction can be a chat with the mailman or a discussion in an online community. You don’t have to force yourself to have a group of friends to be more like everyone.

Ways to Build Connections

• Join Communities: Look for local or online support groups for autistic individuals. Reddit has quite a few communities for autistic women.
• Engage in Shared Interests: Participate in activities or clubs related to your interests to meet like-minded people. You like chess? Join a chess club.
• Seek Professional Help: Therapists specialising in Autism can help you develop social skills and build meaningful relationships.

Check Socialising for Dummies for more.

6. Consider Supplementation

Certain supplements can support neurochemical balance, but it’s important to consult with a healthcare professional before starting any new regimen or do a lot of research. Before you dive into supplementation you should definitely ask for a full blood work to see what you lack and if you lack something. If you have a menstrual cycles you should definitely take it into account to find supplements that will actually work for you.

Common Supplements

• Omega-3 Fatty Acids: Support brain health and may reduce symptoms of anxiety and depression.
• Probiotics: Gut health is linked to brain health, and probiotics can improve gut flora, potentially influencing mood and cognition.
• Vitamin D: Deficiency in vitamin D is linked to mood disorders, and supplementation may improve symptoms of depression.