I have for many years been obsessed with understanding neuroplasticity, - I have had the privilege to work as a postural engineer who helped set up equipment mainly to help children sit, stand or walk with assisting equipment. Through this work I had the privilege of working with incredible children and dedicated physiotherapists that would help build new neural pathways where possible with children who had damage to a part of their brain. I was amazed that though repetition, stimulus and an immeasurable amount of hard work that in some instances neural pathways could be built to enable children movement and muscle control in new or existing areas. It was a gift to work in this field.
Background
In 2021 I needed to understand depression and in pursuit of this I needed to learn at a basic level neural activity and chemistry. I found many of the psychological professionals have to make individual assessments, and then try to give advice generally. I also got very concerned on the effects of many antidepressants and other pharmaceutical measures. In my obsessive pursuit to understand more on mood and the brain chemistry (which is what drugs effect) key neurotransmitters and other chemicals kept on coming up, the main ones were Dopamine, Oxytocin, Serotonin and Endorphin. What amazed me was that through specific actions we can effect their production. Some actions can be harmful others beneficial.
I must highlight that social media has generalised these chemicals beneifits and the correlating actions that enhance production. We must be cautious that these are loose GENERALISATIONS that have an element of truth, but most omit the who chemical complex chemical ecosystem where its more complex that petting a dog creates X. I know though that having some basic form of understanding is as important in this enviroment of constant stimuli of the brain as understanding food groups and the balance need in calories and nutrients for the stomach. Depression and its serious effects on wellbeing and have a high mortaliltity and lead and/or contribute to many other health disorders. Suicide is the 4th leading cause of death between 15-29 yr olds (World Health Organisation 2021 rf at end of sheet)
So I had a Eureka moment : -in a small but accumulating way these 4 chemicals can have a positive effect, forming good habits is the key benefit especially when your Mental Health is challenged. A simple system that can work universally to all and may help people get in a kinder state, I'm good at developing systems thus - DOSE 28 is formed.
Neurochemistry and History
Neurochemistry is the study of chemicals, including neurotransmitters and other molecules such as psycho-pharmaceuticals and neuropeptides, that control and influence the physiology of the nervous system. Focusing mainly on neurotransmitters and neuropeptides Johann Thudichum was one of the first to hypothesis that many neurological illnesses could be caused by an imbalance in chemicals in the brain (1884 A treatise on the chemical constitution of the brain). He also believed that many neurological issues could be helped by addressing the imbalance. Irvine Page in 1937 wrote the first major major textbook on Neurochemistry - and in 1967 Walter Burkmayer injected L-DOPA into a patient with Parkinson's disease, and it helped reduced tremors for a short rime. In science terms this is a very new science.
Neurochemistry and DOSE 28
I want to stress again that we are applying a broad simple approach to helping our brains out. An analogy is - an average person keeping fit at the gym needs to do some weights, cardio, and stretching, whilst a mental health patient is an elite athlete that needs to do this as well as expert nutrition, supplements and intense coaching. Dose 28 is a broad brush approach in the right direction for all, not the total tool for those that elite people need (I like mental health suffers to be thought of as elite athletes as their challenge is strengthening the mind as they take on more of a challenge than the average person, so to get through it you are bloody amazing.) So they need additional support just like an elite athlete. Dose 28 is basic training to help whilst addressing far more challenging routine changes that someone may need such as intense counselling and pharmaceuticals.
Neurochemistry and DOSE 28
Dopamine is a neuro-modulatory chemical, and its dopamine system consist of several pathways in the brain. To put it crudely its been defined as the pleasure and reward chemical although like all neurotransmitters they work in chemical ecosystem that is far more complex than this. However we can influence its production by some quite straight forward actions such as Exercise, Good Sleep, Listening to music, Sunlight etc. Dopamine is also considered one of the four “feel good hormones” because it is released into the blood stream to control various functions such as mood, sleep, and motivation. This is great when producing Dopamine in 'good' habits such as exercise but there is a downside- some negative habits such as Drugs, Social Media swiping ... will produce a surge of Dopamine making the brain produce less leaving a person feeling more anxious, depressed or overwhelmed. To give a simple analogy Dopamine from good habits is like getting sugar from fruit, you also get fibre, vitamins and minerals, but dopamine from bad habits like alcohol is getting the sugar in diet with no other benefit. Also this quick need to get more sugar as a pathway is short so stimulates you to desire more. So this can likened to soda vs fruit - a can of cola has approx 10-12g of sugar with no other benefits whilst a banana has same sugar but potassium, fibre, vitamin C, vitamin b6. We still need to regulate how may bananas we eat but that is so much easier than regulating how many drinks we have or how many times we swipe on social media. In conclusion make dopamine the right way by long term multi beneficial activities that still make you feel good but in a less hedonic (short term, less meaning in life) and more Eudemonic (long term, more meaning) way.
Dopamine Triggered by ... & NEGATIVE STIMULATION
Firstly I am cautious to propergate the basic cause and effect that is so common on social media about these chemicals. If you accept these are broad activites that help produce then I feel its more accurate : - so here goes -
Exercise, Meditation (also for Serotonin), Massage, listening to music, Food rich in Tyrosine (Bannanas, avocadas etc), Green Tea, Coffee, Vitamin D, Cold Exposure, Sex, and many many more
The danger is that a dopamine crash can lead to a need to repeat behaviours that increase dopamine and some addictive substances that give pleasure (but ultimately harm you) increase dopamine above dopamine baseline (which varies in all of us) by a much higher factor. Sex increases dopamine above base by approx X2 while Amphetamine is by 10X! The constant dopamine crash can lead to addiction, depression and anxiety. Take a phone away from you whilst social media swiping and watch how much you twitch
DOPAMINE is not the reward drug its the motivation and Craving element. We direct it to the hard work long term rewards = bliss (Eudemonic Dopamine), low work motivation = instantaneous reward like scrolling social media then = depression, anxiety and sadness (Hedonic Dopamine).
OXYTOCIN
To discuss this neurotransmitter it must first be highlighted that recent research shows it has a general rather than specific effect on the brain, and we must be cautious on terming it the 'Love Drug’. What it does do is have an effect on social behaviour, maternal care, social bonding, sexual behaviour and trust. This need of bonding as we all know is an essential part of our mental health, actions that encourage it are beneficial but like our total brain chemistry it is a complex ecosystem that works positively and negatively with other neurotransmitters. Research on a need for social bonding and the in/out formation of teenage groups shows that oxytocin can be an anxiety and stress reducer. So what are the actions that can aid its production.
Hugging, Kissing Cuddling, act of sexual intamcy, act of social bonding, time with friends, actively listening, petting dogs. These are loose correlations but important and more research is being done on this continually.
SEROTONIN
Serotonin is a crucial nerve transmitter especially in the brain, and low levels have been correlated with depression. It is often called the "mood booster", I am cautious on these terms as a complex mix of brain chemicals are needed for good mental homeostasis. It has also been researched for serotonins effect on cognition and overall focus. New research on crucial diet influences in regards to tryptofan are also very interesting. What is encouraging is very straight forward processes can help regulate levels and production.
Sunlight and light therapy, helping others, deep breathing, meditating, certain foods such as turkey and salmon (high in trytophan, but hard for body to convert - so useful but not a main source). For reference antidepressants, the selective serotonin re-uptake inhibitors (SSRIs) and serotonin and norepinephrine re-uptake inhibitors (SNRIs), work by increasing serotonin levels in the brain. These can have HUGE side effects so really do need deep consideration and consultation. I’ve included antidepressants so you are aware that this is what neurotransmitter they are affecting.
ENDORPHINS
Endorphins, also known as endogenous opioids, there a type of neurotransmitter — and in some cases, they’re thought to be hormones. They act on opiate receptors to alleviate pain and promote feelings of pleasure. It does seem like they have a direct influence of motivating and affecting a good mood. Endorphins are released when your body is in pain or stress. Your body releases endorphins that help you survive. When you feel pain, nerves in your body send pain signals to your brain. Your brain releases endorphins to block the nerve cells that receive the pain signals.
Actions such as Exercise, Sex, Eating Dark Chocolate, Drinking Wine, Laughter, Listening to Music
DEEPER SCIENCE- Roles of β-Endorphin in Stress, Behavior, Neuroinflammation, and Brain Energy Metabolism (2021 Alexander Pilozzi, Caitlin Carro and Xudong Huang
β-Endorphins, and the system of opioid receptor agonists more generally, have a part to play in a wide variety of biological systems. While they are most well-known for their antinociceptive properties and stress-relieving nature, they also have their hand in homeostatic function and behavior. Their impact on the immune system is inhibitive overall, but situational and regional exceptions make further study imperative; though the mu-opioid receptor is its primary target, the peptide’s effects extend beyond it. Notable deviations in levels of β-endorphins found in sufferers of both psychological and neurodegenerative disorders provide evidence that the peptide may be a worthwhile therapeutic target. While they are the most common method of modifying β-endorphin activity, opioid antagonists, such as naloxone, have met with failure in producing significant improvement in patients with both psychiatric and neurodegenerative disorders, and little has been done to increase the peptide’s activity. There are considerable dangers in the use of exogenous opioids, and what evidence of their impact there is points to greater harm than benefit. More natural methods of modulating β-endorphin levels, such as exercise, have proven to be helpful ina variety of disorders.