GABA Against Stress/Anxiety

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A Neurotransmitter Less Talked-About

GABA is taken by many people as a supplement, mostly as a mood modifier, though its health claims go beyond the recreational—and also, we’re of the opinion that mental health is also just health, and if it works, it works. We’ll explore some of the claims and science behind them today…

What is GABA?

GABA stands for gamma-aminobutyric acid, and it’s a neurotransmitter. It’s a lot less talked-about than for example dopamine or serotonin, but it’s very important nonetheless.

We make it ourselves inside our body, and we can also get it from our food, or supplement it, and some drugs will also have an effect on its presence and/or activity in our body.

What foods is it found in?

  • Animals, obviously (just like in human brains*)
  • Fermented foods (many kinds)
  • Yeast
  • Tea
  • Tomatoes
  • Mulberries

For more details, see:

γ-Aminobutyric acid found in fermented foods and beverages: current trends

*However, we do not recommend eating human brains, due to the risk of CJD and prion diseases in general.

What claims are made about it and are they true?

For brevity, we’ll give a little spoiler up-front: all the popular claims for it appear to be valid, though there’s definitely room for a lot more human trials (we skipped over a lot of rodent studies today!).

So we’ll just drop some of its main benefits, and human studies to back those.

Reduction of stress and anxiety

GABA decreases task-related stress and anxiety within 30 minutes of being taken, both in subjective measures (i.e., self-reports) and in objective clinical physiological measures:

Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks

Cognitive enhancement

It’s not a does-everything nootropic like some, but it does have clear benefits to episodic memory:

❝GABA intake might help to distribute limited attentional resources more efficiently, and can specifically improve the identification and ordering of visual events that occur in close temporal succession

One of the things that makes this one important is that it also deals with the often-asked question of “does GABA pass the blood-brain barrier”:

❝The present findings do give further credence to the idea that oral ingestion does allow GABA to reach the brain and exert direct effects on cognition, which in the present case were specific to temporal attention.❞

Read more:

Supplementation of gamma-aminobutyric acid (GABA) affects temporal, but not spatial visual attention

Potential for more

We take care to give good quality sources, so the following study comes with a big caveat that it has since been retracted. Why was it retracted, you wonder?

It’s about the sample; they cite “30 healthy adults”, but neglected tp mention that this figure was initially 46. What happened to the other 16 participants is unclear, but given that this was challenged and the challenge not answered, it was sufficient for the journal (Nature) to pull the study, in case of deliberate sample bias.

However! Running the numbers in their results section, a probability of 0.03 is very compelling unless the disappearance of 16 subjects was outright fraudulent (which we regrettably cannot know either way).

Here’s the study (so take it with a pinch of salt, considering the above), and taken at face value, it shows how GABA supplementation improves accurate reactions to fast-moving visual and auditory stimuli:

RETRACTED ARTICLE: γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial

…so, hopefully this experiment will be repeated, without disappearing participants!

The sweet spot

You may be wondering how something that slows a person down (having a relaxing effect) can also speed a person up. This has to do with what it is and isn’t affecting; think of it like a “focus mode” on your computer or other device that greys-out everything else a bit so that you can focus on what you’re doing.

It’s in some ways (by different neurochemical pathways, though) a similar effect to the “relaxed alertness” created by l-theanine supplementation.

There’s also a sweet spot whereby GABA is toning some things down just the right amount, without adversely affecting performance in areas we don’t want slowed down. For the science of this, see:

Too Little and Too Much: Hypoactivation and Disinhibition (Reduced GABAergic Inhibition) of Medial Prefrontal Cortex Cause Attentional Deficits

Is it safe?

GABA is “Generally Recognized As Safe”. However:

  • you should speak with your pharmacist if you are taking any medications for blood pressure or epilepsy, as GABA supplementation may cause them to work too well.
  • you should absolutely not take GABA with alcohol or opioids as (dose-dependent for all the substances involved, and also depending on your metabolic base rate and other factors) its acute depression of the CNS can mean you relax and slow down too much, and you may find yourself not breathing often enough to sustain life.

Aside from that, it is considered safe up to at least 1g/kg/day*. Given that popular doses are 120–750mg, and most people weigh more than 750g, this is very safe for most people:

United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)

Where can I get it?

We don’t sell it, but for your convenience, here’s an example product on Amazon

Enjoy!

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  • The Four Pillar Plan – by Dr. Rangan Chatterjee

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Rangan Chatterjee, a medical doctor, felt frustrated with how many doctors in his field focus on treating the symptoms of disease, rather than the cause. Sometimes, of course, treating the symptom is necessary too! But neglecting the cause is a recipe for long-term woes.

    What he does differently is take lifestyle as a foundation, and even that, he does differently than many authors on the topic. How so, you may wonder?

    Rather than look first at exercise and diet, he starts with “relax”. His rationale is reasonable: diving straight in with marathon training or a whole new diet plan can be unsustainable without this as a foundation to fall back on.

    Many sources look first at exercise (because it can be a very simple “prescription”) before diet (often more complex)… but how does one exercise well with the wrong fuel in the tank? So Dr. Chatterjee’s titular “Four Pillars” come in the following order:

    1. Relax
    2. Eat
    3. Move
    4. Sleep

    He also goes for “move” rather than “exercise” as the focus here is more on minimizing time spent sitting, and thus involving a lot of much more frequent gentle activities… rather than intensive training programs and the like.

    And as for sleep? Yes, that comes last because—no matter how important it is—the other things are easier to directly control. After all, one can improve conditions for sleep, but one cannot simply choose to sleep better! So with the other three things covered first, good sleep is the fourth and final thing to fall into place.

    All in all, this is a great book to cut through the catch-22 problem of lifestyle factors negatively impacting each other.

    Click here to check out “The 4 Pillar Plan” and start improving your life in the most impactful ways!

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  • 5 Surprising Benefits Of Exercise After 50 (More Than Just Fitness)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s easy to want to do less as we get older, but the benefits of continuing to actively exercise, pushing oneself even just a little, can be far-reaching.

    Direct and indirect benefits

    As well as the obvious fitness benefits, keeping up good levels of exercise can also offer:

    Healthy Skin

    Exercise improves circulation, bringing growth factors (thus: regeneration, because it’s replacing cells), oxygen, and nutrients to the skin. Accordingly, it can lead to healthier, more youthful-looking skin as a low-cost alternative to a lot of skincare products. That said, it also encourages good skin habits, like daily sunscreen use.

    Bone Health

    Weight-bearing and resistance exercises (which between them, encompasses most forms of exercise) improve bone density. This is because physical stress signals bones to strengthen, reducing the risk of fractures. This includes activities like walking, hiking, and using resistance bands or weights. Note however that it is on a “per bone” basis. So for example, hiking will improve your lower body and spine, but do nothing for your arms. On the other hand, doing a daily groceries trip on foot, if local geography makes that practicable, can do the whole body, if one is then carrying groceries home (this writer lives about 2 miles from where she buys groceries, and does this pretty much daily).

    Mental Health

    Exercise, especially outdoors, has well-established positive effects on mental well-being, and can relieve stress and improve mood. As a bonus, community engagement and shared experiences can enhance mental health benefits for many people—but if you prefer it as peaceful time for yourself, that’s beneficial in its own way too!

    Better Sleep

    Physical activity helps promote better sleep quality, which is important for so many aspects of health—because fatiguing the body through exercise can lead to a more restful night, which is often harder to achieve with age.

    Visibility and Confidence

    Staying active and taking on challenges (e.g. training for some event) can boost visibility in social and family settings, countering “invisibility” often felt from midlife onwards. And even if one doesn’t do those things, exercise fosters confidence and helps people carry themselves with more self-assurance, which has a lot of knock-on benefits too.

    For more on all of these things, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Are There Any Sensible Age Limits To Exercise?

    Take care!

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  • Can We Drink To Good Health?

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    Can we drink to good health?

    We asked you for your thoughts on alcohol and heart health, and we got quite an even spread of results!

    If perchance that’s too tiny to read, the figures were:

    • 32% voted for “Alcohol is a relaxant, reduces stress, and can contain resveratrol too. It’s good for the heart!”
    • 32% voted for: “Moderate alcohol consumption can be at least neutral for the health, if not positive ⚖️”
    • 36% voted for: “Alcohol is bad for pretty much everything, including heart health ✋”

    One subscriber who voted for “Alcohol is a relaxant, reduces stress, and can contain resveratrol too. It’s good for the heart!” added the following thoughts:

    ❝While it isn’t necessary to consume alcohol, moderate amounts can be beneficial and contribute to well-being through social activity, celebrations, etc.❞

    That’s an interesting point, and definitely many people do see alcohol that way! Of course, that does not mean that one will find no social activities, celebrations, etc, in parts of the world where alcohol consumption is uncommon. Indeed, in India, wedding parties where no alcohol is consumed can go on for days!

    But, “we live in a society” and all that, and while we’re a health newsletter not a social issues newsletter, it’d be remiss of us to not acknowledge the importance of socialization for good mental health—and thus the rest of our health too.

    So, if indeed all our friends and family drink alcohol, it can certainly make abstaining more of a challenge.

    On that note, let’s take a moment to considerThe French Paradox” (an observation of a low prevalence of ischemic heart disease despite high intakes of saturated fat, a phenomenon accredited to the consumption of red wine).

    As it happens, a comprehensive review in “Circulation”, a cardiovascular health journal, has suggested the French Paradox may not be so paradoxical after all.

    Research suggests it has more to do with other lifestyle factors (and historic under-reporting of cardiovascular disease by French doctors), which would explain why Japan has lower rates of heart disease, despite drinking little wine, and more beer and spirits.

    So, our subscriber’s note may not be completely without reason! It’s just about the party, not the alcohol.

    One subscriber who voted for “Moderate alcohol consumption can be at least neutral for the health, if not positive ⚖️” wrote:

    ❝Keeping in mind, moderate means one glass of wine for women a day and two for men. Hard alcohol doesn’t have the same heart benefits as wine❞

    That is indeed the guideline according to some health bodies!

    In other places with different guiding advisory bodies, that’s been dropped down to one a day for everyone (the science may be universal, but how government institutions interpret that is not).

    About that wine… Specifically, red wine, for its resveratrol content:

    While there are polyphenols such as resveratrol in red wine that could boost heart health, there’s so little per glass that you may need 100–1000 glasses to get the dosage that provides benefits in mouse studies. If you’re not a mouse, you might even need more.

    To this end, many people prefer resveratrol supplementation. ← link is to an example product, but there are plenty more so feel free to shop around

    A subscriber who voted for “Alcohol is bad for pretty much everything, including heart health ✋” says:

    ❝New guidelines suggest 1 to 2 drinks a week are okay but the less the better.❞

    If you haven’t heard these new guidelines, we’ll mention again: every government has its own official bodies and guidelines so perhaps your local guidelines differ, but for example here’s what that World Health Organization has to say (as of January this year):

    WHO: No level of alcohol consumption is safe for our health

    So, whom to believe? The governments who hopefully consider the welfare of their citizenry more important than the tax dollars from alcohol sales, or the World Health Organization?

    It’s a tough one, but we’ll always err on the side of the science.

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  • The Sweet Truth About Diabetes

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There’s A Lot Of Confusion About Diabetes!

    For those readers who are not diabetic, nor have a loved one who is diabetic, nor any other pressing reason to know these things, first a quick 101 rundown of some things to understand the rest of today’s main feature:

    • Blood sugar levels: how much sugar is in the blood, measured in mg/dL or mmol/L
    • Hyperglycemia or “hyper” for short: too much sugar in the blood
    • Hypoglycemia or “hypo” for short: too little sugar in the blood
    • Insulin: a hormone that acts as a gatekeeper to allow sugar to pass, or not pass, into various parts of the body
    • Type 1 diabetes (sometimes capitalized, and/or abbreviated to “T1D”) is an autoimmune disorder that prevents the pancreas from being able to supply the body with insulin. This means that taking insulin consistently is necessary for life.
    • Type 2 diabetes is a matter of insulin resistance. The pancreas produces plenty of insulin, but the body has become desensitized to it, so it doesn’t work properly. Taking extra insulin may sometimes be necessary, but for many people, it can be controlled by means of a careful diet and other lifestyle factors.

    With that in mind, on to some very popular myths…

    Diabetes is caused by having too much sugar

    While sugar is not exactly a health food, it’s not the villain of this story either.

    • Type 1 diabetes has a genetic basis, triggered by epigenetic factors unrelated to sugar.
    • Type 2 diabetes comes from a cluster of risk factors which, together, can cause a person to go through pre-diabetes and acquire type 2 diabetes.
      • Those risk factors include:
        • A genetic predisposition
        • A large waist circumference
          • (this is more relevant than BMI or body fat percentage)
        • High blood pressure
        • A sedentary lifestyle
        • Age (the risk starts rising at 35, rises sharply at 45, and continues upwards with increasing age)

    Read more: Risk Factors for Type 2 Diabetes

    Diabetics can’t have sugar

    While it’s true that diabetics must be careful about sugar (and carbs in general), it’s not to say that they can’t have them… just: be mindful and intentional about it.

    • Type 1 diabetics will need to carb-count in order to take the appropriate insulin bolus. Otherwise, too little insulin will result in hyperglycemia, or too much insulin will result in hypoglycemia.
    • Type 2 diabetics will often be able to manage their blood sugar levels with diet alone, and slow-release carbs will make this easier.

    In either case, having quick release sugars will increase blood sugar levels (what a surprise), and sometimes (such as when experiencing a hypo), that’s what’s needed.

    Also, when it comes to sugar, a word on fruit:

    Not all fruits are equal, and some fruits can help maintain stable blood sugar levels! Read all about it:

    Fruit Intake to Prevent and Control Hypertension and Diabetes

    Artificial sweeteners are must-haves for diabetics

    Whereas sugar is a known quantity to the careful diabetic, some artificial sweeteners can impact insulin sensitivity, causing blood sugars to behave in unexpected ways. See for example:

    The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis

    If a diabetic person is hyper, they should exercise to bring their blood sugar levels down

    Be careful with this!

    • In the case of type 2 diabetes, it may (or may not) help, as the extra sugar may be used up.
    • Type 1 diabetes, however, has a crucial difference. Because the pancreas isn’t making insulin, a hyper (above a certain level, anyway) means more insulin is needed. Exercising could do more harm than good, as unlike in type 2 diabetes, the body has no way to use that extra sugar, without the insulin to facilitate it. Exercising will just pump the syrupy hyperglycemic blood around the body, potentially causing damage as it goes (all without actually being able to use it).

    There are other ways this can be managed that are outside of the scope of this newsletter, but “be careful” is rarely a bad approach.

    Read more, from the American Diabetes Association:

    Exercise & Type 1 Diabetes

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  • Unprocess Your Life – by Rob Hobson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

    The book covers, in jargon-free fashion, the science of ultra-processed foods, and why for example that pack of frozen chicken nuggets are bad but a pack of tofu (which obviously also took some processing, because it didn’t grow on the plant like that) isn’t.

    This kind of explanation puts to rest a lot of the “does this count?” queries that a reader might have when giving the shopping list a once-over.

    He also covers practical considerations such as kitchen equipment that’s worth investing in if you don’t already have it, and an “unprocessed pantry” shopping list.

    The recipes (yes, there are recipes, nearly a hundred of them) are not plant-based by default, but there is a section of vegan and vegetarian recipes. Given that the theme of the book is replacing ultra-processed foods, it doesn’t mean a life of abstemiousness—there are recipes for all manner of things from hot sauce to cakes. Just, healthier unprocessed ones! There are classically healthy recipes too, of course.

    Bottom line: if you’ve been wishing for a while that you could get rid of those processed products that are just so convenient that you haven’t got around to replacing them with healthier options, this book can indeed help you do just that.

    Click here to check out Unprocess Your Life, and unprocess your life!

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  • What will aged care look like for the next generation? More of the same but higher out-of-pocket costs

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Aged care financing is a vexed problem for the Australian government. It is already underfunded for the quality the community expects, and costs will increase dramatically. There are also significant concerns about the complexity of the system.

    In 2021–22 the federal government spent A$25 billion on aged services for around 1.2 million people aged 65 and over. Around 60% went to residential care (190,000 people) and one-third to home care (one million people).

    The final report from the government’s Aged Care Taskforce, which has been reviewing funding options, estimates the number of people who will need services is likely to grow to more than two million over the next 20 years. Costs are therefore likely to more than double.

    The taskforce has considered what aged care services are reasonable and necessary and made recommendations to the government about how they can be paid for. This includes getting aged care users to pay for more of their care.

    But rather than recommending an alternative financing arrangement that will safeguard Australians’ aged care services into the future, the taskforce largely recommends tidying up existing arrangements and keeping the status quo.

    No Medicare-style levy

    The taskforce rejected the aged care royal commission’s recommendation to introduce a levy to meet aged care cost increases. A 1% levy, similar to the Medicare levy, could have raised around $8 billion a year.

    The taskforce failed to consider the mix of taxation, personal contributions and social insurance which are commonly used to fund aged care systems internationally. The Japanese system, for example, is financed by long-term insurance paid by those aged 40 and over, plus general taxation and a small copayment.

    Instead, the taskforce puts forward a simple, pragmatic argument that older people are becoming wealthier through superannuation, there is a cost of living crisis for younger people and therefore older people should be required to pay more of their aged care costs.

    Separating care from other services

    In deciding what older people should pay more for, the taskforce divided services into care, everyday living and accommodation.

    The taskforce thought the most important services were clinical services (including nursing and allied health) and these should be the main responsibility of government funding. Personal care, including showering and dressing were seen as a middle tier that is likely to attract some co-payment, despite these services often being necessary to maintain independence.

    The task force recommended the costs for everyday living (such as food and utilities) and accommodation expenses (such as rent) should increasingly be a personal responsibility.

    Aged care resident eats dinner from a tray
    Aged care users will pay more of their share for cooking and cleaning.
    Lizelle Lotter/Shutterstock

    Making the system fairer

    The taskforce thought it was unfair people in residential care were making substantial contributions for their everyday living expenses (about 25%) and those receiving home care weren’t (about 5%). This is, in part, because home care has always had a muddled set of rules about user co-payments.

    But the taskforce provided no analysis of accommodation costs (such as utilities and maintenance) people meet at home compared with residential care.

    To address the inefficiencies of upfront daily fees for packages, the taskforce recommends means testing co-payments for home care packages and basing them on the actual level of service users receive for everyday support (for food, cleaning, and so on) and to a lesser extent for support to maintain independence.

    It is unclear whether clinical and personal care costs and user contributions will be treated the same for residential and home care.

    Making residential aged care sustainable

    The taskforce was concerned residential care operators were losing $4 per resident day on “hotel” (accommodation services) and everyday living costs.

    The taskforce recommends means tested user contributions for room services and everyday living costs be increased.

    It also recommends that wealthier older people be given more choice by allowing them to pay more (per resident day) for better amenities. This would allow providers to fully meet the cost of these services.

    Effectively, this means daily living charges for residents are too low and inflexible and that fees would go up, although the taskforce was clear that low-income residents should be protected.

    Moving from buying to renting rooms

    Currently older people who need residential care have a choice of making a refundable up-front payment for their room or to pay rent to offset the loans providers take out to build facilities. Providers raise capital to build aged care facilities through equity or loan financing.

    However, the taskforce did not consider the overall efficiency of the private capital market for financing aged care or alternative solutions.

    Instead, it recommended capital contributions be streamlined and simplified by phasing out up-front payments and focusing on rental contributions. This echoes the royal commission, which found rent to be a more efficient and less risky method of financing capital for aged care in private capital markets.

    It’s likely that in a decade or so, once the new home care arrangements are in place, there will be proportionally fewer older people in residential aged care. Those who do go are likely to be more disabled and have greater care needs. And those with more money will pay more for their accommodation and everyday living arrangements. But they may have more choice too.

    Although the federal government has ruled out an aged care levy and changes to assets test on the family home, it has yet to respond to the majority of the recommendations. But given the aged care minister chaired the taskforce, it’s likely to provide a good indication of current thinking.The Conversation

    Hal Swerissen, Emeritus Professor, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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