New research finds that blueberries boost serotonin and may help with PTSD and anxiety. This was an animal study and is very promising.
A press release issued by the American Physiological Society shares the following:
Up to 8 percent of people in the U.S. suffer from post-traumatic stress disorder (PTSD) as the result of witnessing or being the victim of a traumatic event.
People with PTSD have been in a situation in which they were at risk of death, serious injury or sexual violence or have seen first-hand loved ones faces such threats. They may experience flashbacks, emotional detachment and jumpiness, among other symptoms that affect their ability to function in everyday life.
Currently, the only approved therapy for PTSD is selective serotonin reuptake inhibitors (SSRIs), such as Zoloft and Paxil, but their effectiveness is marginal. Now researchers at Louisiana State University have found that a readily available superfood—the blueberry—could be an effective treatment.
Philip J. Ebenezer presented the poster titled “The Neuro-Protective Efficacy of Blueberry in an Animal Model of Post-Traumatic Stress Disorder (PTSD)” at the Experimental Biology meeting on March 30, 2016.
Here is the paper/poster abstract: The Neuro-protective Efficacy of Blueberry in an Animal Model of Post-Traumatic Stress Disorder (PTSD)
Post-traumatic stress disorder (PTSD) is a trauma and stressor-related disorder that results in a prolonged stress response. It is associated with increased oxidative stress and inflammation in the prefrontal cortex (PFC) and hippocampus (HC). Previous findings from our lab indicate that neurotransmitter levels are modulated in the brain of PTSD animals. The only approved therapy for PTSD is the use of selective serotonin re-uptake inhibitors (SSRI), but their efficacy is marginal. Recently, we demonstrated that over-activation of Norepinephrine (NE) along with Serotonin (5-HT) as the possible reason for the lack of efficacy of SSRI. Hence, there is a need for novel therapeutic approaches for the treatment of PTSD. In this study, we investigated the neuroprotective role of blueberries (BB) in modulating neurotransmitter levels in PTSD. Rats were fed with a blueberry-enriched (2%) or a control diet. Rats were exposed to cats for one hour on days 1 and 11 of a 31-day schedule to simulate traumatic conditions. At the end of the study, the rats were euthanized and PFC and HC were isolated. We measured monoamines and their metabolites by high-performance liquid chromatography. In our PTSD model, NE levels were increased and 5-HT levels were decreased when compared to control. In contrast, a BB diet increased 5-HT without affecting NE levels. These findings indicate non-pharmacological approaches might modulate neurotransmitters in PTSD. Further studies to understand the molecular mechanism of neuro-protection by BB can provide a potential therapeutic target for the treatment of PTSD.
In summary, the traumatized rats that were fed blueberries saw an increase in serotonin levels and the study authors suggest that the non-drug neuroprotection offered by the blueberries may offer support for those with PTSD. Presumably this could help those with anxiety and depression too, since low serotonin can also be a factor in these conditions.
Here are some ways to incorporate blueberries:
- Fresh blueberries as a healthy snack
- Frozen blueberries, also eaten as is as healthy snack (kids love this treat)
- In a smoothie for breakfast, together with coconut milk, a banana and some whey or pea protein powder (great for good blood sugar control and reducing anxiety and irritability too)
- As a dessert with grass-fed organic ice-cream or cream, or coconut milk if dairy is an issue for you
- Dunked in melted dark organic free-trade chocolate as an occasional treat
Make sure to buy organic blueberries as non-organic are on the Dirty Dozen list and are highly sprayed with pesticides.
I love blueberries! How about you? How do you like to eat them?
PS. We’ll be covering other new food anxiety research on the upcoming Anxiety Summit and hope you can join us.
Hi Trudy,
When you say:
“In a smoothie for breakfast, together with coconut milk, a banana and some whey or pea protein powder (great for good blood sugar control and reducing anxiety and irritability too)”
What part of that helps with balancing blood sugar and reducing anxiety and irritability? I need all three 🙂 I have a similar smoothie sometimes with frozen berries including organic blueberries. I use Jay Robb’s vanilla egg white protein powder, the berry mixture (a whole bunch of each, frozen strawberries, raspberries, and blueberries), and unsweetened vanilla almond milk (I love bananas but they don’t agree with me.) I’d like to load up though on whatever helps control blood sugar plus reduces anxiety and irritability, but I wasn’t sure what ingredient you meant.
Love your newsletter (and I grew up going to school with Dr. Kelly Brogan too!)
Thanks!
Megan
Megan
When it comes to low blood sugar, having healthy fats and protein helps with preventing the swings. So in my example it’s the protein powder and coconut milk.
For other fats sources you could also use coconut oil. I often melt 1-2 tablespoons in warm water and add that to a smoothie. Adding olive, sesame or macnut oils are an option. You could also add half an avocado which makes it lovely and creamy.
I’m not sure I’d go for an egg white protein – why not just eat eggs? yolks and all – they are so rich in choline which we need for brain health!
Keep in mind that low blood sugar is just one of many possible causes of anxiety and irritability. I’d also look at low serotonin for starters.
Glad you enjoy my newsletter! and how cool that you grew up with Kelly Brogan!
Hi Trudy,
Thanks Trudy. Yes and I just adore her, and believe me she’s been brilliant since the day I met her at 11 years old! Yes re seratonin I am currently tapering off an SSRI, so I am relying quite a bit on Kelly’s teachings as well as my own naturopath and supplements and my prescribing doctor. It’s been tough but I’m almost done.
I eat eggs, but you can only eat them so often without getting bored, even in different recipes. I love coconut oil it’s the only one I cook with, but I was worried that adding it to a smoothie would make it solidify. I’ve put it in smoothies before and because of the frozen berries and sometimes the milk is cold too, it just turns into plasticy clumps. But I could try again. I have an excess of avocados right now so I’ll try that too.
Thanks again!
Megan
Hi,
Just curious what brand of coconut milk you use? I try to avoid the canned coconut milk (bc of BPA) but I haven’t found a good alternative yet. Thanks
Shana
I use Native Forest coconut milk. The blog post by my colleague Mira Dessy, author of “The Pantry Principle” covers cans and BPA http://grainsandmore.com/2014/02/february-national-canned-food-month/#sthash.3qUlvxSD.dpbs. She also has a recipe for homemade coconut milk.
You could also use coconut oil. I often melt 1-2 tablespoons in warm water and add that to a smoothie. Adding olive, sesame or macnut oils are an option. You could also add half an avocado which makes it lovely and creamy.
Great! Thank you!
Shana if you’re interested I get this on Amazon: 100% Coconut Milk – 8.5 Oz (6-pack) by Aroy-D. It comes in little cartons and it’s yummy – and has no other crap in it like store-bought in cartons.
Thank you Megan!
GRAZIE GOOD IDEA !!
Unfortunately what replaces the BPA in cans may be just as bad…
http://www.cleansthenewblack.com/health/bpa-free-coconut-milk-not-healthy
Thanks for sharing this very informative post! this is new to me and I’ll be sharing