GABA, or gamma-aminobutyric acid, is a chemical in the brain that helps keep things calm and balanced. It’s like a brake that slows down brain activity when things get too hectic. GABA is a neurotransmitter that inhibits nerve cell activity in the body, helping to prevent hyperactivity. It slows brain function by blocking specific signals and balancing excitatory neurotransmitters like serotonin and dopamine, creating a calming effect that can reduce anxiety, stress, and fear, aiding sleep.
GABA supplements are available, but their effects and ability to improve sleep are uncertain. Some research suggests that supplemental GABA cannot cross the blood-brain barrier, as it only allows certain molecules through. However, a few studies have reported that GABA supplements can promote relaxation and enhance sleep.
It’s important to recognize that naturally produced GABA is generally more effective than GABA obtained from supplements.Here’s a look at different ways middle-aged people can boost their GABA levels to stay healthy and feel good.
1. Eating the Right Foods
Your diet can help increase GABA levels. Some foods are better than others at giving your brain what it needs to make GABA.
a. Foods with Glutamate
GABA is made from another brain chemical called glutamate. Eating foods that have glutamate can help your brain produce more GABA. Some good options are:
- Tomatoes
- Mushrooms
- Broccoli
- Walnuts
- Bananas
b. Fermented Foods
Foods like yogurt, kefir, kimchi, and sauerkraut are fermented. They contain good bacteria that help your gut and brain communicate better. These foods can help increase GABA levels.
c. Green Tea
Green tea has something called L-theanine, which can boost GABA in your brain. Drinking green tea can help you feel more relaxed and calm.
d. Magnesium-rich foods
While GABA is naturally present in the body, its levels can be boosted by consuming magnesium-rich foods. Since magnesium is the centre atom of chlorophyll, the more green leafy vegetables you eat, the better. Magnesium enhances GABA receptor activity, promoting relaxation. Foods high in magnesium include edamame, tempeh, brown rice, pumpkin seeds, and chia seeds. GABA is also found in green and oolong teas.
2. Healthy Lifestyle Choices
How you live your life can also affect your GABA levels.
a. Exercise
Regular exercise is great for your brain. Like magnesium, physical exercise, particularly cardiovascular activities, can elevate GABA levels. But since weight lifting and anaerobic exercise can also be helpful – enjoy your exercise, whatever type you like!
b. Meditation and Yoga
Practicing meditation and yoga can boost GABA levels. These activities reduce stress and promote relaxation, which helps your brain stay balanced. One study found that yoga practitioners experienced a 27% rise in brain GABA levels following a 60-minute session.
c. Getting Enough Sleep
Good sleep is crucial for maintaining GABA levels. Not getting enough sleep can mess up your brain’s GABA levels, leading to more stress and anxiety. Make sure to practice good sleep habits to keep your brain healthy.
3. Medications That Can Help
Some medications can increase GABA levels or help GABA work better in the brain.
a. Benzodiazepines
Medications like diazepam and lorazepam make GABA work better. They are often used to treat anxiety and sleep problems but should be used carefully as they can be addictive.
b. Barbiturates
Barbiturates also help GABA work better in the brain, but they are not used as much because of their potential for abuse.
c. Antiepileptic Drugs
Medications like gabapentin and pregabalin can increase GABA levels. They are used to treat epilepsy and nerve pain, as well as anxiety.
4. Natural Supplements
Certain supplements can help boost GABA levels naturally.
a. L-Theanine
L-theanine, which is found in green tea, can help increase GABA levels. Taking L-theanine supplements can help you feel calm without making you sleepy.
b. GABA Supplements
GABA supplements are available over-the-counter. Some people find these helpful, but there’s some debate about how well they work because GABA might not easily get into the brain.
c. Magnesium
Magnesium helps the enzyme that makes GABA work better. Taking magnesium supplements can support GABA production and overall brain health.
d. Valerian Root
This herbal supplement is often used to help with sleep and anxiety. It can increase GABA levels by slowing down the breakdown of GABA in the brain.
e. Passionflower
Passionflower is another herb that can boost GABA levels. It’s commonly used to reduce anxiety and help with sleep.
5. Hormones and GABA
Certain hormones in the body can influence GABA levels.
a. Estrogen
Estrogen can affect how GABA works in the brain. Changes in estrogen levels, like during the menstrual cycle, can impact mood and GABA activity.
b. Progesterone
Progesterone and its by-products can boost GABA activity. This might be why some women feel calmer during the second half of their menstrual cycle when progesterone levels are higher.
6. Environmental Factors
The world around you can also affect your GABA levels.
a. Reducing Stress
Chronic stress can lower GABA levels. Managing stress through activities like exercise, meditation, and good sleep can help keep GABA levels healthy.
b. Avoiding Toxins
Exposure to certain toxins, like heavy metals and pesticides, can harm GABA function. Reducing your exposure to these toxins can support better brain health.
Bottomline
Keeping GABA levels balanced is important for feeling calm and healthy. By eating the right foods, making healthy lifestyle choices, taking certain medications or supplements, and managing stress, middle-aged people can help boost their GABA levels. This can lead to better mental and physical health, making it easier to handle the challenges of everyday life.
