GABA (gamma-aminobutyric acid) is a type of chemical in the brain that is responsible for smoothing the communication process of every brain cell. In addition, GABA can also help calm the mind and relax brain activity, so it is effective in dealing with anxiety and stress that plagues you. Generally, individuals who experience stress, anxiety, or overzealousness will have a GABA deficiency. To increase it, try increasing physical activity and changing your diet. In addition, you can also take natural supplements that can help increase GABA production. If you have trouble doing it yourself, don't hesitate to ask your doctor for help and recommendations, OK!
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Method 1 of 4: Doing Physical Activity
Step 1. Do yoga
Yoga can help increase your brain's awareness as well as its ability to focus. As a result, GABA levels will also increase! After all, yoga practice often requires you to hold certain postures while breathing deeply through a series of flowing poses. Doing so can help you to keep breathing despite psychological stress and anxiety. Therefore, try to do yoga at least two to three times a week to help increase GABA levels in your brain.
Try taking a yoga class at the nearest fitness center or yoga studio. If you want, you can also practice yoga at home by following the instructions provided in the video. To increase motivation, don't hesitate to invite your closest relatives or friends to accompany you to practice yoga
Step 2. Increase the intensity of running or walking
Physical activity that can increase cardiovascular levels has been shown to encourage GABA production, you know! Therefore, try to run or walk briskly at least three to four times a week to achieve this goal.
Join a group of runners to keep you motivated. If you want, you can also create a playlist of your favorite songs that you can listen to while running. Also look for relatives and friends who can be taken for a quick walk every day
Step 3. Do meditation and deep breathing exercises
Both can help increase GABA levels in your brain, you know! However, make sure you always meditate and breathe deeply in a private, quiet, and secluded place, such as in one corner of your house. To do the deep breathing exercise, close your eyes and sit in a comfortable position, then inhale for a count of four. Then, exhale for a count of four. Repeat the process several times until the body feels calmer.
If you want, you can also take meditation and deep breathing classes at a yoga studio or meditation practice nearby
Method 2 of 4: Changing Your Diet
Step 1. Eat foods rich in glutamic acid
Glutamic acid can encourage the formation of GABA in the brain, so it's a good idea to try to increase the consumption of foods rich in this content. Some of them are:
- Almonds and walnuts
- Banana
- Beef liver
- Broccoli
- Brown rice
- Halibut
- Lentils
- Oats
- Citrus fruits
- Potato
- bran
- Spinach
Step 2. Avoid foods that contain excitotoxin
This content can make the neurons in the brain too excited so that it is prone to triggering anxiety, insomnia, attention disorders, and stress. By avoiding it, surely GABA levels in your brain will increase slowly, especially if balanced with other dietary and lifestyle changes.
- Avoid foods that contain MSG, such as processed and fast food.
- Stop eating foods that contain aspartame, such as soft drinks and artificial sweeteners.
- Also avoid foods that contain artificial flavors and colors, carrageenan, gelatin, glutamic acid, soy extract, whey protein, and textured protein.
Step 3. Consume green tea and ginseng tea
Both can help increase GABA levels in your brain. In addition, you can also consume oolong tea whose aroma can also increase the action of GABA in the brain.
Try brewing green tea at home. Make it a habit to always consume green tea, ginseng tea, and oolong tea every morning to start your day
Method 3 of 4: Taking Supplements
Step 1. Try taking a GABA supplement
There are quite a number of GABA supplements on the market that claim to increase GABA levels in your brain. Although some medical experts dispute this claim, mainly because GABA can't cross the blood-brain barrier so taking the supplement won't have any effect, try it anyway because GABA supplements are safe to take.
- If you feel calmer and more relaxed after taking a GABA supplement, chances are that it will prove to be effective in your body.
- Before buying a GABA supplement, make sure the product has a good reputation and has been tested by a third party. If necessary, also look for user reviews regarding the manufacturer of the supplement to ensure the validity of the product.
Step 2. Take taurine supplements
Taurine is an amino acid that can be found in the brain in very high percentages. In general, taurine acts like a neurotransmitter and can activate GABA receptors in your brain. Therefore, there is no harm in taking taurine supplements to encourage the production and formation of GABA in the brain.
Taurine supplements can be found in many health stores both offline and online. Before buying a supplement with a certain brand, make sure the product has a good reputation and legality
Step 3. Take magnesium supplements
Magnesium supplements can help increase magnesium levels in your brain. As a result, GABA levels will also increase afterward. In addition, magnesium supplements are also useful for relieving insomnia and stress, as well as increasing your energy.
Magnesium supplements can be purchased at many health stores both online and offline
Method 4 of 4: See a Doctor
Step 1. Ask your doctor for recommendations for drugs to increase GABA levels
Certain types of anti-anxiety drugs can increase the brain's ability to receive GABA. That's why drugs like Xanax and anti-anxiety drugs, called benzodiazepines, are often prescribed to reduce anxiety levels and increase GABA levels. Unfortunately, these drugs generally have side effects that can be bad for other aspects of your health. Therefore, discuss it with your doctor first before consuming it!
- These drugs carry the potential for addiction and therefore, should only be taken for a short period of time.
- If you have been diagnosed with severe stress or anxiety, your doctor will likely prescribe anti-anxiety medication to treat the problem. One side effect of anti-anxiety medications may be an increase in GABA levels.
Step 2. Consult your doctor before taking any supplements
Before taking vitamin or mineral supplements, discuss these desires with your doctor. This is especially mandatory if you are currently taking drugs that are at risk of having a negative interaction with the supplement in question. Also make sure the supplements you choose are legal and safe for consumption!
- Sometimes, your doctor will ask you to consult with a naturopath or holistic practitioner to get recommendations for supplements and natural remedies that are more appropriate.
- Some doctors have limited knowledge about supplements.
Step 3. Ask your doctor for recommendations on other methods that can be used to increase GABA levels
Most likely, your doctor will ask you to make changes to your diet and lifestyle to achieve these goals, especially if you admit that you are reluctant to take anti-anxiety medications. These recommendations will also generally be given before the patient is asked to take the drug.
