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You know that sense of calm that washes over you after a long walk in nature or that pleasant feeling you delight in after you've passed an exam? These reactions are driven by neurotransmitters, the brain's chemical messengers that are responsible for how you function—starting with your energy levels and ending with gastrointestinal mobility. When these chemicals are balanced, you feel mentally clear, motivated, and generally healthy. When there's an imbalance, you may experience brain fog, anxiety, mood swings, and even physical symptoms.

The good news is that you can change your lifestyle to support your neurotransmitter function. So, if you want to learn how to balance neurotransmitters in the brain naturally, read on!

Key Takeaways

• Neurotransmitters are chemical messengers that regulate essential functions such as mood, cognition, sleep, appetite, stress response, and muscle activity.

• Neurotransmitter imbalances can occur due to inflammation, diseases, medications, and hormonal disruptions. The symptoms vary depending on which neurotransmitter is affected.

• While there's no proven way to measure neurotransmitter balance, you can adopt healthy habits that have been shown beneficial for neurotransmitter secretion. A nutrient-rich diet, regular exercise, meditation, breathing exercises, and exposure to sunlight can help balance neurotransmitters naturally. You should also avoid exposure to pollutants and toxins.

• Neurofeedback training can help regulate brain activity and indirectly support neurotransmitter balance.

What Are Neurotransmitters?

Neurotransmitters are chemical messengers that carry information from one nerve cell (brain cells or neurons) to other nerve cells, as well as to gland and muscle cells. Neurotransmitters are responsible for multiple functions and feelings, including:

• Enthusiasm

• Awareness

• Sleep

• Mood

• Appetite

• Social behavior

• Sexual drive

• Hormone regulation

• Learning

• Gastrointestinal mobility

• Attention

• Muscular activity

• Heartbeat

• Tear production

• Blood pressure

• Stress response

• Physical performance

Basically, all we do is regulated through neurotransmitters. Without them, our bodies wouldn't be able to function properly.

It remains unknown how many neurotransmitters we have, although research shows that more than 200 were identified and classified. These are the most important neurotransmitters:

• Dopamine is a pleasure neurotransmitter responsible for enthusiasm, cognition, awareness, sleep, recollection, and the brain's reward center.

• Serotonin is a mood neurotransmitter responsible for mood, appetite, social behavior, reminiscence, sexual drive, gastrointestinal mobility, and learning.

• Acetylcholine is a learning neurotransmitter responsible for recollection, concentration, attention, muscular contractions, thinking, and mood.

• Epinephrine is a fight-or-flight neurotransmitter responsible for the fight-or-flight response, tear production, and heartbeat.

• Norepinephrine is also a fight-or-flight neurotransmitter responsible for heart rate and blood flow, quick breathing, and increased physical performance.

• Gamma-aminobutyric acid, or GABA, is responsible for calming the central nervous system and reducing stress.

• Glutamate is responsible for thinking, learning, and memory.

• Histamine is responsible for wakefulness, feeding behavior, and motivation.

• Endorphins are natural pain relievers and are responsible for our perception of pain.

Can Neurotransmitters Be Imbalanced?

Neurotransmitter imbalance certainly can occur. It happens when neurotransmitter levels are either too high or too low. It can also occur when the receptor of the receiver cell (meaning where the information is supposed to arrive) doesn't work properly. Inflammation, certain diseases, and medication can also cause neurotransmitter imbalance. For example, polycystic ovary syndrome can cause hormonal imbalances, which, in turn, are linked to chemical imbalances.

It would be difficult to pinpoint clear signs of neurotransmitter imbalance because they highly depend on what neurotransmitter is actually affected and whether its levels are too high or too low.

For example, low serotonin levels manifest as sadness, anxiety, panic, low energy, insomnia, and irritability. Low dopamine leads to a lack of motivation, fatigue, lack of concentration, lack of enthusiasm, and low sex drive. On the other hand, low norepinephrine levels can cause memory problems, low blood pressure, low blood sugar, headaches, and even ADHD.

Ultimately, it goes without saying that the clinical implications of neurotransmitter imbalances are significant, as they are linked to various conditions.

Can You Balance Neurotransmitters?

You can certainly try balancing neurotransmitters through different methods, but there is no proven way to check if they are indeed balanced and functioning properly. It's always best to seek medical advice if you think your natural chemicals are imbalanced to make sure this is not caused by a medical condition.

However, what you can certainly do is have a nutritious diet, exercise regularly, reduce stress, relax more, and have a healthy lifestyle overall. While these may not directly balance your neurotransmitters, they can support your overall well-being, which is essential for brain health.

As such, here are 6 ways that may help you balance neurotransmitters naturally!

1. Eat A Nutrient-Rich Diet

A nutrient-rich diet is crucial for maintaining neurotransmitter balance and overall health. However, before we discuss more about what foods you can include in your diet for this purpose, we should mention that they do not directly increase neurotransmitter levels. Instead, they contain various amino acids that cross the blood-brain barrier and are then converted into neurotransmitters.

Therefore, research shows that:

• Dopamine can be possibly balanced through a diet rich in fish, eggs, spirulina, poultry, chocolate, apples, avocado, bananas, green vegetables, olive oil, turmeric, and other foods, especially those rich in essential fatty acids.

• Acetylcholine levels can be increased through a diet rich in egg yolks, Brussels sprouts, turkey, beef, green split peas, salmon, soybeans, and lentils.

• Serotonin levels can be increased through a diet rich in kiwi, oranges, walnuts, turkey, bananas, chicory, cherries, cabbage, coffee, onion, hickory peanuts, hot peppers, strawberries, and other fruits and vegetables.

• GABA levels can be increased through a diet rich in raw spinach, potatoes, sweet potatoes, shiitake mushrooms, walnuts, almonds, and hazelnuts.

• Glutamate levels can be increased through a diet rich in meat, seafood, soups, seaweed, fish sauces, and mushrooms.

• Norepinephrine can be increased through a diet rich in nuts, eggs, cheese, chocolate, fish, poultry, and oatmeal.

• Epinephrine levels can be increased through a diet rich in coffee, tea, bananas, citrus fruits, chocolate, and vanilla.

A healthy diet can also support the gut-brain connection. A healthy gut microbiome is crucial for neurotransmitter production, particularly serotonin and GABA, which are predominantly made in the gut.

However, don't forget that eating too much of any of the above can also lead to health issues. Moreover, if you have certain medical conditions, you should talk to your doctor before switching to a different diet.

2. Exercise Regularly

Some studies have demonstrated that exercise influences the release of most neurotransmitters, especially dopamine, noradrenaline, and serotonin.

So if you want to trigger dopamine release and also increase other neurotransmitters, as well as support overall physical health, you can try:

• Aerobic exercise

• Weight lifting

• Running

• Pilates

• Yoga

• Walking

• Dancing

• Tai chi

• Cycling

• Swimming

• ... and any other activities that make you happy!

3. Practice Meditation and Yoga

Angela Lumba Brown from the Stanford Brain Performance Center argues that levels of dopamine, serotonin, and GABA increase significantly in response to meditation. Therefore, if practiced daily, meditation can really have a positive impact on neurotransmitter balance.

Moreover, scientists Chris C. Streeter et al. conducted a study aimed at understanding whether yoga has the potential to increase GABA levels and decrease depressive symptoms in people with depressive disorder. The results showed that yoga improves mood, specifically because it increases GABA levels. The authors also noticed that the increased GABA levels were not maintained after eight days, suggesting that practicing yoga at least once every eight days can help maintain high GABA levels.

4. Try Breathing Exercises

Breathing exercises are a simple yet powerful technique to support neurotransmitter balance. It has been shown that controlled breathing practices can influence the levels of GABA. Moreover, breathing exercises stimulate the vagus nerve, activate the parasympathetic nervous system, and thus can also help trigger the release of acetylcholine, the neurotransmitter that helps us stay calm and focused.

These exercises are particularly beneficial for people dealing with anxiety disorders and panic attacks, as they promote relaxation and reduce stress.

Here are some exercises you can try:

• 4-4-4-4 box breathing

• 4-7-8 breathing

• Alternate nostril breathing

• Pursed lip breathing

• Diaphragmatic breathing

• Lion's breath

• Resonant breathing

5. Spend Some Time Under the Sun!

It has been suggested that exposure to sunlight can increase levels of serotonin, which is associated with improved mood, relaxation, and focus. Conversely, gradually reducing the amount of light we're exposed to before sleep can stimulate the production of melatonin, a hormone that improves your sleep.

Plus, exposure to sunlight helps you provide your body with the well-deserved vitamin D, which supports your immune system, mental well-being, and overall health.

Therefore, spend at least 10 to 15 minutes outside every day but make sure to protect your skin against UV rays.

6. Other Simple Ways to Balance Neurotransmitters

Here are some other activities you can incorporate into your daily or weekly routine to balance brain chemicals:

• Listen to some music.

• Try massage therapy.

• Keep a journal.

• Talk to your friends and family.

• Play with your pet.

• Do some volunteer work.

• Laugh, laugh, laugh!

• Eat some spicy foods (to increase endorphins and serotonin levels!).

• Learn something new (to activate your reward system and increase dopamine levels).

Neurotransmitters Are Affected by Your Environment

Besides adopting a healthier lifestyle to balance neurotransmitters naturally, you should also pay attention to your environment. Recent studies indicate that polluted air can actually cause "structural changes in the brain, alterations in neurotransmitters, and increased inflammation." These can lead to neurological disorders and mental illnesses. Furthermore, climate change has been shown to influence neurotransmitters and brain function as well. For example, heatwaves are believed to affect serotonin and dopamine levels.

Additionally, exposure to environmental toxins can lead to systemic inflammation, negatively impacting brain function. Heavy metals can also interfere with the normal functioning of neurotransmitters and receptors, which disrupts communication between them. In simple terms, this means that neurotransmitters cannot carry information properly to target cells.

While it is not possible to shield ourselves from pollution, climate change, and toxins, you can take some measures to limit exposure, including:

• Keep windows closed when the air is hazardous.

• Use an air purifier.

• Wear masks when you go outside if the air quality is bad.

• Avoid indoor air pollutants like candles, smoke from cooking, or cigarette smoke.

• Use a doormat or remove your shoes at the door to avoid bringing in pesticides from outside.

• Replace mercury thermometers with digital ones.

• Contribute to environmental efforts as much as you can.

• Spend time in the woods, on beaches, in the mountains, away from big cities.

• Use products that are safer for human health (even hand soap can contain harmful ingredients that may disrupt your hormone and neurotransmitter levels). This is valid for both personal care products and cleaning products.

• Get rid of air fresheners and replace them with fresh air or air purifiers.

• Wash your fruits and vegetables before eating or cooking them.

• Wash your hands frequently.

• Clean the windows often, as they're most exposed to outdoor chemicals.

Can Neurofeedback Help Balance Neurotransmitters?

Neurofeedback is a brain training technique where sensors measure your brain activity and give real-time feedback. This helps your brain regulate itself, improving focus, relaxation, and emotional balance over time. It’s like exercise for your brain!

But does neurofeedback help balance neurotransmitters? Yes, but indirectly. Neurofeedback measures either brainwave activity or blood flow to the brain, so it doesn't directly boost the release of certain neurotransmitters. However, by balancing brain wave activity and increasing blood flow to specific brain regions, neurofeedback can:

• Improve the balance between the sympathetic and parasympathetic systems (which use neurotransmitters to communicate)

• Encourage new neural connections and adaptive changes (which may also influence neurotransmitter balance over time)

• Improve the reward system and thus support the brain's dopamine balance.

• Promote relaxation

• Improve stress response

• Improve sleep patterns

• Boost cognitive skills

All of these benefits can promote overall well-being, which is of the essence to maintain balanced neurotransmitters.

If you want to try neurofeedback, you can do so at home with the Mendi device, which targets prefrontal cortex activity (the brain region associated with emotion regulation, decision-making, problem-solving, and planning). You can check our comprehensive guide about the Mendi headband for more details about how its technology works.

However, if you have a mental health condition, it is recommended to talk to your doctor before starting neurofeedback training at home. Consumer-grade devices do not replace medical advice, diagnosis, and treatment.

Frequently Asked Questions

How do neurotransmitters affect mental health?

Neurotransmitters significantly influence mental health because they regulate mood and cognition. Imbalances can cause conditions like anxiety and depression.

What are common signs of neurotransmitter imbalance?

Common signs of neurotransmitter imbalance include mood disorders like anxiety and depression, low energy, irritability, and decreased motivation.

How can diet influence neurotransmitter balance?

Diet can influence neurotransmitter balance because it provides essential nutrients needed for their production. So make sure to eat foods rich in protein, omega-3 fatty acids, and vitamins like vitamins B and magnesium.

What lifestyle changes can improve neurotransmitter balance?

To improve neurotransmitter balance, incorporate regular physical exercise, participate in social activities, and reduce unhealthy habits. You can also practice mindfulness, yoga, and breathing exercises, as well as spend at least 15 minutes every day outside. It is also important to avoid exposure to air pollutants and toxic chemicals.