GABA (gamma-aminobutyric acid) is a chemical that helps neural cells communicate with each other and helps to calm the mind and relax brain activity, allowing the elimination of stress and anxiety. Individuals who feel stressed, anxious and restless tend to have low levels of GABA. To increase them, you can try physical activity and adjust your diet. There are also natural supplements that help to increase levels of this acid. If you can't do it yourself, see a doctor to learn about other treatment options.
Method 1 of 4: Practicing physical activities
Step 1. Do yoga
This practice can raise GABA levels by increasing the ability to focus and be aware in the present moment. Yoga combines poses with deep breathing in a flow of movements. This can help you breathe and deal with psychological stress as well as dealing with anxiety. Doing yoga two or three times a day helps to increase GABA.
Try taking a class at the gym or a yoga studio. Another option is to do it at home with instructional videos on the internet. Ask a friend or family member to come with you if you need a little motivation
Step 2. Go for a walk or run
Physical exercise that speeds up the heart rate helps raise GABA levels. Walking or jogging three or four times a week at an energetic pace can contribute to this goal.
Join a running group to get more motivated. Make a playlist of songs to listen to while running and feel more energized. Find a friend or family member to take brisk walks with you regularly
Step 3. Try meditation and deep breathing
These techniques help to raise GABA levels. Do meditation and deep breathing exercises at home in a secluded and calm place. To do this, close your eyes while sitting in a comfortable position and inhale to a count of four. Then release the air also counting to four. Repeat several times until you feel calm.
You can also do these techniques at a local meditation center or yoga studio
Method 2 of 4: Adjusting the Feed
Step 1. Consume foods rich in glutamic acid
This compound helps form GABA in the brain. You can adjust your diet to include more glutamic acid-rich foods, such as:
- Almonds and walnuts;
- Bovine liver;
- Brown rice;
- citrus fruits;
- Rice bran;
Step 2. Avoid foods that contain excitotoxins
These compounds can cause a lot of agitation in the neural cells, causing heightened anxiety, insomnia, attention disorders and stress. Avoiding foods that contain excitotoxins can increase GABA levels over time, particularly in conjunction with other dietary and lifestyle changes.
- Avoid foods that contain monosodium glutamate (MSG) such as processed foods and fast food.
- Reduce your consumption of foods with aspartame, such as soft drinks and artificial sweeteners.
- It is also important to avoid foods with artificial flavors and colors, such as carrageenan, gelatin, glutamic acid, soy extract, whey protein and textured protein.
Step 3. Drink green tea and ginseng
These types of tea help to raise GABA levels. Oolong tea also releases an aroma that can increase the action of acid in the brain.
Try making green tea at home. Make it a habit to drink green tea, ginseng, or oolong tea early in the morning when starting the day
Method 3 of 4: Taking Supplements
Step 1. Try taking GABA supplements
There are some supplements on the market that claim to increase acid levels in the brain. Some medical professionals claim that this is not possible because GABA cannot cross the blood-brain barrier in the body. This means that taking a supplement may not actually help the acid reach the brain. However, if you want to try it, it's safe for consumption.
- If you start to feel more relaxed and calm as you take the supplement, it may be working.
- When purchasing the GABA supplement, always check that the supplier is reputable and that the product has been tested by a third party. Look for vendor and manufacturer reviews on the internet to confirm they are legitimate.
Step 2. Consume Taurine Supplements
Taurine is an amino acid found in the brain in high concentrations and acts similarly to a neurotransmitter, activating GABA receptors in the brain. Taking supplements can encourage the release of GABA and the formation of acid in the brain.
You can find these supplements on the internet or at a health food store. Confirm that the supplier or manufacturer is reputable and legitimate before taking the product
Step 3. Take magnesium supplements
This supplement can help raise the mineral levels in the brain and, consequently, the levels of GABA. Magnesium supplements help reduce insomnia, stress and low energy levels.
You can buy them on the internet or at a health food store
Method 4 of 4: Seeing a Doctor
Step 1. Ask your doctor about medications to increase GABA
Certain anti-anxiety medications can increase the brain's receptivity to acid. Medicines such as alprazolam and benzodiazepines are often prescribed to reduce anxiety levels and increase GABA. However, these medications also cause side effects that can negatively affect your health in other ways. Talk to your doctor about medications that can safely increase GABA.
- These medications have the potential to be addictive and can only be prescribed for short periods.
- If you are diagnosed with anxiety or high stress, your doctor may suggest certain anti-anxiety medication to help deal with the problem. A side effect could be an increase in GABA.
Step 2. Talk to your doctor before taking any supplements
Before consuming any vitamin or mineral supplement, it is important to consult a physician, as if you are already taking any medications, it is necessary to check for the potential for dangerous interactions. Ask your doctor if he can confirm that supplements are safe and legitimate.
- He may also recommend that you stay with a naturopath or holistic practitioner to gain access to reliable supplements and natural treatments to increase GABA.
- Depending on the doctor's experience, knowledge about supplements may be limited.
Step 3. Ask about other treatments to elevate GABA
Your doctor may recommend that you try dietary and lifestyle changes to resolve this problem, especially if you don't want to take medication for anxiety. He may suggest that you make these changes first, before prescribing any medication.