Psychobiotics and the dark chocolate connection . . .

There has been a fair amount of interest regarding neurotransmitters in the medical community, but treatment for depleted neurotransmitters has remained a mystery.  Nutritional supplements have been the first line of treatment with dubious results and psychoactive medications have been prescribed for decades with little to no benefit.  Neurotransmitters are those chemical messengers in our body that modulate all the functions of our body and mind.  The table below provides a brief explanation of common neurotransmitters and their function.

It is interesting to note that many people with fibromyalgia have depleted neurotransmitters, which may be responsible for some of the symptoms that decrease quality of life.  But renewed hope may be just around the corner.

It seems that the human body is teeming with beneficial microbes that are critical for our physical and emotional health.  There are approximately 15 trillion cells in our bodies and 100 trillion bacteria.  Amazing, huh?  These bacteria are essential to digestion, metabolism, immunity and our psychological health, and that's just the tip of the iceberg.  These bacteria act as messengers that orchestrate our body's function and wellbeing.  So the question is "How do we ensure these essential and beneficial bacteria remain healthy and functioning properly?"  As it turns out, probiotics rarely make it past our stomach and its acid environment.  According to Davidson in "The Psychobiotic Revolution" (Davidson, Jordan.  Psychology Today, April 2014, pg. 40), "It's long been known that the stress system is intimately involved in depression.  People suffering from major depression frequently have elevated levels of the hormone cortisol, released in response to stress.  In a recent study, a probiotic cocktail of Lactobacillus helveticus and Bifidobacterium longum was found to reduce cortisol levels."  In addition, "many physiological and psychological processes associated with depression can be traced to a deficiency in the neurotransmitter GABA.  Lack of GABA in the brain may bring on the negative ruminations long linked with depression."  Researchers have determined that gut microbes secrete GABA, which include Lactobacillus helveticus and Bifidobacterium longum organsisms.  It is interesting to note that dark chocolate increases numbers in both of these bacterial families.  The polyphenols in the chocolate act as a prebiotic and enhance the growth of benefical gut bacteria.  Now that's the best news I have heard in the last 20 years.  I not only drink red wine for health benefits but I am also eating 2 squares of dark chocolate every day.  The specific strain of Lactobacillus reuteri that is found in yogurt or as a supplement works to improve mood, appearance and general health by increasing levels of oxytocin.  Oxytocin is that hormone that gives you a feeling of wellbeing when you cuddle, hug, or have sex.  There are also active yogurt ingredients that reduce anxiety and fear.

We are on the cusp of gaining more knowledge regarding the best way to ensure the health of our body's microbial community that will ensure the health of our body and mind.  Meanwhile, I intend to eat Greek yogurt and dark chocolate every day so my microbes don't go hungry.  Blessings to you and your microbes; may you live happily ever after!

The Sleep Mystery Theater: a continuing saga of sorts

My kitty, Wills

Sleep.  That ever elusive slumber that we all crave.  Researchers and sleep specialists don't really know why we need it, but anyone that hasn't experienced restorative sleep for a period of time can tell you that we definitely do.  The people around us can define why we need sleep, because we are spacey and cranky like a big old bear coming out of hibernation.  My cat is laying on my lap right now in the deepest slumber with paws and whiskers twitching as he acts out a scenario in a kitty dream.  This cat can sleep through just about anything, and if I move he protests loudly about the rude interruption.  But in 2 seconds he is slumbering away again.  I really envy that cat and I watch him sleep in an effort to grasp the secret to his success.

The truth is sleep is quite a complex interaction of circadian rhythm, the right balance of neurotransmitters, the correct brain waves and ritual.  I have read so many articles about how to get a good night's sleep.  The suggestions are always the same and may work for people that don't have a serious problem with insomnia.  But for those of us with a serious sleep issue these pathetic suggestions result in foul language and the heat of anger.  It is obvious the author has no understanding and they would do well to keep their suggestions to themselves.  When I read their suggestions I turn into a ranting, raving lunatic and it happens in an instant -- a clear sign that I'm a woman on the edge.

Early in my blog I wrote about my experience with a sleep specialist and the sleep study that was done.  The outcome was an exercise in futility and wondering if the doctor had actually graduated from medical school.  Maybe he was at the bottom of his class.  At this point that experience is ancient history even though I remember it as if it were yesterday.  Not that I remember yesterday at all.  Well, here I go again.  I saw a sleep specialist on Saturday.  The doctor has ordered diagnostics to rule out pulmonary and thyroid issues and then the sleep study will ensue once again.  I hate that part.  I'm sure I'll have to sleep on those painful electrodes pasted on my head again and then the next morning get my hair pulled out by the roots.  Not a thing to look forward to.  I wonder some times if all the unpleasantness is an effort to get me to shut up and quit complaining.  But no, not me.  I'll be vocal to the bitter end come thick or thin.  I received instructions to withhold alcohol for 6 hours before bedtime to help with my sleep.  For me that was actually good news . . . I'll just drink my wine earlier in the evening.  The new 5 pm is now 4 pm.  I also started taking melatonin 1/2 hour before I go to bed.  I got the liquid for quicker absorption.  Liquids are better when you have a gut that doesn't work well.  Since I just started melatonin I'm not sure if it will work or not.  I am again trying to reset my circadian rhythm so I can go to bed earlier and get up earlier.  That would be wonderful!  The doctor was convinced that he absolutely can help me so his confidence made me hopeful that there actually is a solution.  I don't want to get my hopes up too high, because I have been there before, but I don't want a self-fullfilling prophecy either.  Now that's a delicate balance.

Since sleep is such an important issue with fibromyalgia I feel compelled to share my experience in the hope it will benefit you and others that read my blog.  So tune in again in the near future for
sleep mystery theater.  I hope I find answers for my sake and yours too.  Blessings!

Beyond the winter solstice

Now that winter has officially arrived in the northern hemisphere I'm wondering how everyone is doing.  The changing seasons and weather extremes are known to increase Fibromyalgia symptoms and pain.  Couple the colder weather with more activity than usual through the holidays and the result can spell disaster in the weeks following.  Even if you paced yourself the disruption of your usual daily schedule may lead to increased pain and fatigue.  I'm thinking that most of you are probably wiped out.  In addition, the shorter days have an effect on our bodies as our brain receives less daylight, which triggers a hibernation response.  When shadows grow long a sort of melancholy sets in.  The lessened daylight signals to the brain has an effect on neurotransmitters, those chemical messengers responsible for our feeling of well-being.  I am reading more and more research studies involving the neurotransmitters.  Neurotransmitters are the focus for so many chronic illnesses, which may be the critical key that will unlock the mysteries associated with chronic illnesses that currently have no cure.  Meanwhile, we must manage our daily symptoms during these bleak winter months that follow the winter solstice.

Male Northern Cardinal

I have always celebrated the winter solstice with great enthusiasm.  Despite the fact that winter is in its full glory there will soon be signs that spring is emerging, promising new life.  In the northland where winter is long it is especially important to watch for those subtle signs of spring.  In late January the male cardinal begins to sing his song in the tallest treetop perch, already staking out his territory.  He is easy to spot in his lofty perch since all the trees remain dormant and are leafless . . . and after all he is a brilliant scarlet bird that dares to taunt the predator hawks and kestrels while in such a vulnerable position.  He sings urgently

Willis-Ekbom Disease (restless legs syndrome) research may lead to better zzzzzzz's

Willis-Ekbom Disease (restless legs syndrome) is a serious movement disorder related to Parkinson's Disease.  This disease causes significant impairment in many people's lives and affects children and adults.  It is well-known that WED/RLS has a major effect on the ability to get a restful night's sleep, which is the most prominently identified WED/RLS symptom.  The Willis-Ekbom Disease Foundation (formerly known as Restless Legs Syndrome Foundation) is an excellent information resource for people suffering with this disease, and for medical professionals too.  The Web site may be located at www.rls.org; I encourage you to check out the Web site and consider joining this organization to give WED/RLS a strong voice.  Their publication, Nightwalkers, is always a resource of helpful, up-to-date information that includes some of the latest research.  Nightwalkers is published quarterly and I recently received a hard copy of the Fall 2012 publication.  There is an article, Exploring the Role of Glutamate in WED/RLS, in the Fall 2012 publication on page 13 that discusses recent research containing valuable information for people with WED/RLS . . . and possibly fibromyalgia.  Many people with fibromyalgia have WED/RLS.  This research may provide clues that connect these two illnesses and explain the sleep disorder that is prevalent in both.

The new research featured in the WED Foundation 2012 Fall publication is a study conducted by a Johns Hopkins team of scientists.  Dr. Richard P. Allen, the principle investigator, stated that glutamate-hyperarousal (glutamate is an excitatory neurotransmitter) would be a third major area of documented brain abnormalities in WED/RLS.  The three brain abnormalities are dopamine, iron, and now glutamate, if this research confirms the glutamate connection.  The most commonly used