1. Brain Chemistry LifeHacks
Stephen Ilardi, Ph.D.
University of Kansas

2. Lifehack (noun):
“Any procedure that solves a problem, simplifies a task, or reduces frustration in one’s everyday life”
- British Dictionary

3. “Chemical Imbalance”

6. Human Connectome Project

7. Key Insight:
Serious mental illness – depression, bipolar, schizophrenia, OCD, addiction – is characterized by abnormal signaling in myriad neurochemical circuits.

8. How to Change Brain Chemistry?

10. Psychiatric Meds Important rule of thumb:
They usually work better in short-term
than they do in long-term

12. There are many ways of changing neurochemistry…
most of them have nothing to do with meds.

13. What Else Changes Brain Chemistry?
How we move (exercise)
What we eat (diet)
How much sunlight exposure we get
What we think about (rumination)
How much time we spend socializing
How we treat our microbes
Etc, etc, etc

14. How We Move . . .

15. Exercise Is Medicine Antidepressant effect (vs Zoloft)
Enhanced serotonin signaling
Dopamine signaling (D2 receptors)
Enhanced cognitive function (BDNF)
Anti-aging effects (telomere length) 15

16. Exercise Is Not Natural

18. Brain Food: Omega-3 Fatty Acids

19. Omega-3 Fatty Acids: The Basics
The human brain is about 60% fat by dry weight.
The body can make many brain fats, but some have to come from diet . . .

20. Throughout the body, Omega-3 and Omega-6 play complementary roles:
Omega-3: Anti-inflammatory
Omega-6: Pro-inflammatory

21. Keeping Ratio of Omega-6/Omega-3 in Balance
Optimal omega-6/omega-3 dietary ratio is roughly 1:1
Modern American diet – ratio is roughly 20:1

22. Omega-3s found mainly in: grasses, plants, algae, and the animals that eat them (fish, wild game, free-range livestock & poultry).
Omega-6s contained in: seed-based and grain-based fats (and the animals that eat them). Processed foods are major culprit.

23. Omega-6s
Omega-3s LA
ALA
GLA AA
EPA
DHA

24. Mental Illness and Omega-3s: Evidence
Robust research (19 studies) showing antidepressant effect:
(benefit is from EPA molecule)
Several trials showing usefulness in ADHD
Probably helpful in prevention of psychosis
Also neuro-protective properties

25. Antidepressant Dose? Recommendation: 1000-2000 mg EPA/day
Triglyceride form (Nordic Naturals)
has higher bio-availability

26. Need better/clearer pic for the point about “what we eat matters to the brain” and/or “Americans eat 22 teaspoons of sugar per day”. I like the idea of a funny/cute pic of a little kid digging greedily/messily into cake or ice cream, but the other image you suggested with the heaping teaspoon of sugar could also work

27. Need a better image of a brilliant sunny day – maybe with kids playing/romping in the sun?

28. Light Exposure 500 1000 2500 10,000 100 No light Overcast Day
Circadian Cue
Clear Day
Low High
Indoor Light 28

29. Can this image be sharpened up? It’s from Wiki Commons.

30. Need a good pic of someone using a therapeutic light box
Need a good pic of someone using a therapeutic light box I can’t find the original source of this pic to get a permission (found at )

31. The Microbiome

32. Probiotic Supplementation

33. Social Connection
Today, 1/2 of all Americans have no close friends (Smith-Lovin, 2006);
1 in 4 completely isolated.
Social connection reduces brain’s release of CRH, activation of stress axis 33

34. Social Connection Principles
Resist urge to withdraw
Prioritize shared activity with loved ones, friends
Avoid co-rumination
Pets can be important resource
Belong – faith community, kindred spirits

35. Therapeutic Lifestyle Change (TLC): An Antidepressant Way of Life
Diet (anti-inflammatory)
Physical Activity
Sunlight Exposure
Engaging Activity (Anti-Rumination)
Social Support
Healthy Sleep

36. http://psych.ku.edu/tlc/ ilardi@ku.edu

37. Preliminary Results: TLC for Major Depressive Disorder37

38. Future Directions Microbiome (pro-biotics)
Nature (mycobacterium vaccae)
Magnesium
Zinc
Glycine
High-intensity interval training (HIIT)