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How to Increase GABA and Balance Glutamate:Your Definitive Guide 如何增加GABA和平衡谷氨酸：你的 指导 By Cynthia Perkins,MEd./Holistic Health Care 通过辛西娅帕金斯，M.Ed./ 整体保健
In ourquest to relieve anxiety and stress and elevate our health,balancing GABA andglutamate is akey component ofthe self-care plan.Iovercamedisabling anxiety attacks and drug and alcohol addiction more than 34 yearsago,as well as compulsive overeating,all of which are strongly associated with Gaba/glutamate issues,so l know this to be a profoundtruth.And my knowledge,experience,and passion for this topicare both personal and professional. 在我们寻求缓解焦虑和压力，提高我们的健康，平衡GABA 和谷氨酸是自我保健计划的关 键组成部分。34年前，我克服了致残性焦虑发作、吸毒和酗酒，以及强迫性暴饮暴食，所 有这些都与GABA/ 谷氨酸盐问题密切相关，所以我知道这是一个深刻的真理。我对这个话 题的知识、经验和热情既是个人的，也是专业的。 Working onthis issue has been instrumental in my own life and my clients for maintaining sobriety,keeping anxiety at bay,managing stress,alleviating food cravings,improving sleep,aiding in gutissues,and living a peaceful life. 在这个问题上的工作一直有助于我自己的生活和我的客户保持清醒，保持焦虑在海湾，管 理压力，减轻食物的渴望，改善睡眠，帮助肠道问题，过着平静的生活
The firststep in learning howto increaseGABA and balanceglutamate is to understand that they have a complex and interconnected relationship.Bothare very important neurotransmitters that have a profound impact on many different aspects of our physical,mental,and spiritual healthwith the former being inhibitory and the latter being excitatory.Excitatory neurotransmitters stimulate brain cells, whileinhibitory ones reduce stimulation. Like all neurotransmitters,too much or too little ofeitherone leadsto problems. 学习如何增加GABA和平衡谷氨酸的第一步是要了解它们之间有着复杂而相互关联的关 系。两者都是非常重要的神经递质，对我们的身体，心理和精神健康的许多不同方面产生 深远的影响，前者是抑制性的，后者是兴奋性的。兴奋性神经递质刺激脑细胞，而抑制性 神经递质减少刺激，像所有的神经递质一样，任何一种过多或过少都会导致问题 When all is working as itshould,they keepeach other in balance.However,there
are many factors thatcan easily disrupt thisdelicate balance and result in too much glutamate and not enough GABA,whichcan wreakhavoc on your mentaland physical health. 当一切都正常工作时，它们会保持彼此的平衡。然而，有许多因素很容易破坏这种微妙的 平衡，导致谷氨酸过多而GABA 不足，这会对您的身心健康造成严重破坏。
What is Glutamate?什么是谷氨酸? Glutamate is oneof your primary excitatory neurotransmitters.Ithas many important roles like stimulating your brain cells soyou can talk,think,process information,learn new information,pay attention,and store information in short and long-term memory.Asamatter offact,studies suggest thatthemore glutamate receptors you have themore inteligentyou are.High levels ofglutamate receptors are correlated with superior abilities in learning and memory. Unfortunately,they alsocorrelated with an increased risk of stroke andseizures. 谷氨酸是你的主要兴奋性神经递质之一。它有许多重要的作用，比如刺激你的脑细胞，使 你能够说话，思考，处理信息，学习新信息，注意力集中，并将信息存储在短期和长期记 忆中。事实上，研究表明，你拥有的谷氨酸受体越多，你就越聪明。高水平的谷氨酸受体 与上级学习和记忆能力相关。不幸的是，它们也与中风和癫痫发作的风险增加有关 Although glutamate isone of the most abundant neurotransmitters found in the brain,it exists in very small concentrations.If theconcentration levelrises. then neurons become too excited and don't fire in anormal manner.Glutamate becomes an excitotoxin when it is in excess;meaning it overstimulates brain cells andnerves and results in neurological inflammation and cell death. 虽然谷氨酸是大脑中发现的最丰富的神经递质之一，但它的浓度非常小。如果浓度水平上 升，那么神经元变得过于兴奋，不能以正常的方式放电。当谷氨酸过量时，它会成为一种 兴奋毒素这意味着它会过度刺激脑细胞和神经，导致神经炎症和细胞死亡。 An excess of glutamate canbeaprimary contributing factor toa wide variety of neurological disorders like autism,ALS,Parkinson'sschizophrenia,migraines, restless legs syndrome.Tourette's,pandas,fibromyalgia,multiple sclerosis. Huntington's chorea,and seizures.Aswell as atrialfibrllation,insomnia. bedwetting hyperactivity,OCD,bipolar disorder,anxiety disorders,and STIMS (repetitive self stimulatory behavior like rocking.pacing,body spinning,hand flapping lining up or spinning toys,echolalia,repeating rotephrases or other repetitive body movements or movementof objects thatare commonly seen in autistic children),stiff person syndrome,and an increased risk of stroke. 过量的谷氨酸可以是多种神经系统疾病的主要促成因素，如自闭症、ALS、帕金森氏精神 分裂症、偏头痛、不宁腿综合征、图雷特氏症、熊猫、纤维肌痛、多发性硬化症、亨廷顿 舞蹈症和癫痫发作。以及房颤、失眠、尿床、多动、强迫症、双相情感障碍、焦虑症和 STIMS (重复的自我刺激行为，如摇摆、踱步、身体旋转、拍打手、排队或旋转玩具、回 声言语、重复死记硬背短语或其他重复的身体运动或物体运动，这些在自闭症儿童中常 见)、僵硬人综合征和中风风险增加。 Too much glutamate can also increase eosinophils(aparticular typeof white blood cel)which result in inflammation,impairblood vessels that lead to migraines and blood pressureirregularities,and impair other areas ofthe brain like the hypothalamus,hippocampal neurons,and Purkinje neurons which affectspeech and language. 过多的谷氨酸盐也会增加嗜酸性粒细胞(一种特殊类型的白色血细胞),导致炎症，损害 血管，导致偏头痛和血压不规则，并损害大脑的其他区域，如下丘脑，海马神经元和影响 言语和语言的浦肯野神经元。 Mercury in thebody becomes more toxicin the presence of high levelsof glutamate.Excess glutamate also makescancer cells proliferate and increases
tumor growth and survival. 汞在体内变得更有毒的存在下高水平的谷氨酸盐。过量的谷氨酸还使癌细胞增殖，增加肿 瘤生长和存活。 Elevatedlevels of glutamate trigger the brain to releasehigher levels of its natural opioids(endorphins/enkephalins)in order to protect the brainfrom damage,which can result in feelings of spaciness and eventualy contribute to the depletion of your natural opioids,and italso depletes glutathione levels,which is vital for detoxification,controling inflammation,and gut health.Additionally,.glutathione also assists in protecting neurons fromdamage,so when it is depleted itis not available to do this job and thus contributes to more celldeath.Our natural opioids are critical for moderating physical and emotional pain,happiness,feeling empowered,and much more,ifthey become lowin supply then more problems ensue. 谷氨酸水平升高会触发大脑释放更高水平的天然阿片类药物(内啡肽/脑啡肽),以保护 大脑免受损伤，这会导致空问感，最终导致天然阿片类药物的消耗，它也会消耗谷胱甘肽 水平，这对解毒，控制炎症和肠道健康至关重要。此外，谷胱甘肽还有助于保护神经元免 受损伤，因此当它耗尽时，它无法完成这项工作，从而导致更多的细胞死亡，我们天然的 阿片类药物对于缓解身体和情感上的痛苦，幸福感，感觉被赋予权力等等至关重要，如果 它们的供应量减少，那么更多的问题就会随之而来。 High levels of glutamatemay increase the survival of unfriendly microbes inthe gut and contribute to problems like excess acid and heartburmn. 高水平的谷氨酸盐可能会增加肠道中不友好微生物的存活，并导致胃酸过多和胃灼热等问 题。 Too much glutamate can lead to too much acetylcholine,andtoo much acetylcholine has a stimulating effect as well and puts one into aperpetual state of sympathetic stress with highlevelsof anxiety,fear,insomnia,restlessness. nervousness,etc. 过多的谷氨酸会导致过多的乙酰胆碱，而过多的乙酰胆碱也具有刺激作用，使人陷入永久 的交感神经压力状态，伴有高度焦虑、恐惧、失眠、不安、紧张等
What is GABA?什么是GABA? GABA,which is short for gamma-aminobutyric acid,is your primary inhibitory neurotransmitter.I ts chief roleis to calm the brain,slow things down,and relax you. One of the ways thatit assists in thisprocess is by increasing alpha wave production.I is also vital in speech and language.GABA puts the pause or space between words when youspeak.The brain uses it tosupport sensory integration. Without adequate GABA production,ourconversationswould consistof lots of run- on sentences,slurredspeech,loss of speech,and we would have trouble with comprehending language. GABA 是y-氨基丁酸的缩写，是你主要的抑制性神经递质。它的主要作用是让大脑平静下 来，让事情慢下来，让你放松。其中一种方法，它有助于这一过程是通过增加阿尔法波的 生产。它在言语和语言中也很重要。GABA 在你说话的时候在单词之间放置停顿或空格。 大脑用它来支持感觉整合。如果没有足够的GABA 产生，我们的对话将包括大显的连读 句，口齿不清，失去语言能力，我们将在理解语言方面遇到困难。 Your gastrointestinal tract is packed with GABA receptorsand it is critical for the contractionof the bowel.Insufficientlevelscan result in abdominal pain,
constipation,and impaired transit.It also supports healthy levelsof lgA.(antibodies that protect your gut and other mucous linings from harmful invaders)which means t contributes to immune health. 你的胃肠道充满了GABA 受体，它对肠道的收缩至关重要。水平不足会导致腹痛、便秘和 运输障碍。它还支持健康水平的伊加(保护肠道和其他粘液衬里免受有害入侵者的抗 体),这意味着它有助于免疫健康 Insufficient levels of GABA result in nervousness,anxiety and panicdisorders. tension,muscle spasms,aggressive behavior,decreased eye contactand anti-social behavior,attention deficit,problems with eye-focusing (like that seen in autistic children when both eyes are focused inward towards the noseor waver back and forth in a horizontalor verticalmovement).chronic pain syndromes,and much more.It mayalso contribute to GERD asit isneededto help regulate the lower part of the esophagus. GABA 水平不足会导致 神经紧张、焦虑和恐慌症、紧张、肌肉痉李、攻击性行为、眼神接 触减少和反社会行为、注意力缺陷、眼睛聚焦问题(如自闭症儿童双眼向内聚焦于鼻子或 在水平或垂直运动中来回摇摆时所见)、慢性疼痛综合征等等。它也可能有助于GERD, 因为它需要帮助调节食管的下部。 Low levels of GABA play a vital role in alcoholism,drugaddiction,andcravings for sugar and carbs,as these substances will temporarily and artificially increaseGABA, so one isunconsciously drawn tothem.However,these substances also deplete neurotransmitters like GABA.serotonin,dopamine,and endorphins,so they will perpetuate the problem. 低水平的GABA 在酒精中毒，药物成瘾以及对糖和碳水化合物的渴望中起着至关重要的作 用，因为这些物质会暂时和人为地增加GABA, 所以人们会无意识地被它们吸引。然而， 这些物质也会消耗GABA, 血清素，多巴胺和内啡肽等神经递质，因此它们会使问题永久 化 。 Gamma-aminobutyric acid is found in almost every area of the brain,but the hypothalamus contains a very high level of GABA receptors,so it is vitalfor its many functions like regulating sleep,body temperature,appetite,thirst,sexual arousal and desire,and action of the pituitary.HPAaxis,and the autonomic nervous system.The primary roleof the hypothalamus is to maintain homeostasis throughoutthe body,and without enough GABAproduction,this will not happen.GABA also binds tosub-receptors and activatessecondary messengers that affect dopamine. y-氨基丁酸几乎存在于大脑的每个区域，但下丘脑含有非常高水平的GABA 受 体 ，因 此 它 对调节睡眠，体温，食欲，口渴，性唤起和欲望以及垂体，HPA 轴和自主神经系统的作用 等许多功能至关重要。下丘脑的主要作用足维持整个身体的稳态，如果没有足够的GABA 产生，这将不会发生。GABA 还与次级受体结合并激活影响多巴胺的次级信使。 Like all neurotransmitters,GABA and glutamate play a vital role in regulating the autonomic nervous system (stress response system),maintaining the balance between the sympathetic and parasympathetic nervous systems.Too many excitatory neurotransmitters and we are in sympatheticnervoussystem mode and not enoughinhibitory and we are unable to return to the parasympathetic mode. Thus,depletion of GABA can be a major contributing factor to sympathetic nervous system dominance and the many associatedconditions like adrenal fatigue, insomnia,chemicalsensitivities,chronicfatigue,panic attacks,anxiety disorders, etc.Maintaining sufficientlevels iscrucial in therecovery of theseconditions. 像所有的神经递质一样，GABA 和谷氨酸在调节自主神经系统(应激反应系统),维持交 感神经系统和副交感神经系统之间的平衡方面起着至关重要的作用。太多的兴奋性神经递 质，我们处于交感神经系统模式，而没有足够的抑制性神经递质，我们无法返回副交感神 经模式。因此，GABA 的耗竭可能是交感神经系统占主导地位的主要因素，以及许多相关 疾病，如肾上腺疲劳，失眠，化学敏感性，慢性疲劳，恐慌发作，焦虑症等 To make matters worse,it is believed thatdopamine-producing neurons are controlled by glutamate and GABA.Therefore,imbalances withGaba and glutamate are going to have a profound impact on dopamine levels,and dopamine is critical for regulating thingslikeour ability tofeel pleasure,joy,happiness,motivation,and many cognitive functions.This issue is too complex to go into depth at this time. 更糟糕的是，据信产生多巴胺的神经元由谷氨酸和GABA 控制。因此，GABA 和谷氨酸的 失衡将对多巴胺水平产生深远的影响，多巴胺对于调节我们感受快乐、喜悦、幸福、动机 和许多认知功能的能力至关重要。这个问题太复杂，目前无法深入探讨
GABA and Glutamate Balance GABA和谷氨酸平衡 WhenGABAis low,glutamate is high and vice versa.Soin order to increase GABA t's not merely a matter of bringing it up.youmust also focuson reducing the excess glutamate.The goal is to achieve balance.between the two.You might think of glutamate as the accelerator and GABAas the brakes.Both are equally important 当GABA 低时，谷氨酸高，反之亦然，因此，为了增加GABA, 这不仅仅是一个提高它的 问题，你还必须专注于减少过量的谷氨酸，我们的目标足实现平衡。两人之间你可能会认 为谷氨酸是加速器，GABA 是刹车。两者同等重要。 Glutamate (also referred to as glutamic acid)isactually the precursorto gamma-aminobutyric acid,and any excess is supposed to be converted automatically into GABA. Thisis the way the system maintains balance;anytime glutamate levels startto build up toohigh,then it isconverted toGABA tocalm things down.However,sometimes the body cannotregulate glutamate properly for a variety of reasons whichwe will now discuss,then glutamate can build up to excessively high levels. 谷氨酸(也称为谷氨酸)实际上是y-氨基丁酸的前体，任何过量的谷氨酸都应该自动转化 为GABA。这是系统保持平衡的方式；每当谷氨酸水平开始过高时，它就会转化为GABA来 平息事态。然而，有时身体不能正常调节谷氨酸盐，我们现在将讨论各种原因，然后谷氨 酸盐可以建立过高的水平 An enzyme called glutamic acid decarboxylase(GAD)isneeded for glutamate to make the conversion to GABA,but there are several factors that may interfere with this enzyme and impede the conversion process,which means a build-up of glutamate and a decrease in the formation of GABA.Response time may be delayed or the capadity to convert maybe impaired.It is believed that problems with the GADenzyme may be theprimary underlying issue that resultsin toomuch glutamate. 谷氨酸需要一种称为谷氨酸脱羧酶(GAD) 的酶来转化为GABA, 但有几个因素可能会干 扰这种晦并阻碍转化过程，这意味着谷氨酸的积累和GABA 的形成减少。响应时间可能会 延迟或转换能力可能会受损。据信，GAD 酶的问题可能是导致谷氨酸过多的主要潜在问 题。 For example,the rubella virus,which is found in the MMR vaccination can decrease the activity of glutamicacid decarboxylase(GAD)by as much as fifty percent.Thus, this may explain one o the reasonschildren begin to exhibit some of the symptoms ofautism immediately after vaccination because as we mentioned earlier GABA is criticalinspeech andbrain function. 例如，在MMR 疫苗接种中发现的风疹病毒可以使谷氨酸脱羧酶(GAD) 的活性降低多达 50%。因此，这可能解释了儿童在接种疫苗后开始立即表现出自闭症症状的原因之一，因 为正如我们前面提到的，GABA对语言和大脑功能至关重要。 Other chronic viral infections interfere withtheGAD enzyme and some microbes ike streptococcus flourish in a glutamate-rich environment,thus many children with pandas and autismcarry an ongoing infectionwithstrep. 其他慢性病毒感染会干扰GAD 酶，一些微生物如链球菌在富含谷氨酸的环境中蓬勃发展， 因此许多患有能猫和自闭症的儿童会持续感染链球菌 Methylation also plays a role in the GABA andglutamate balance ina variety of ways.For one,if there isimpairment in the methylation pathway,then folate doesn't getutilized and it can breakdown into glutamate.Additionally,if you are not methylating properly you may not be able to suppress microbes like viruses or
make enough T cells to fight them off,which means they willinger around to interfere with the GAD enzyme. 甲基化也以多种方式在GABA 和谷氨酸平衡中发挥作用。首先，如果甲基化途径受损，那 么叶酸就不能被利用，它可以分解成谷氨酸。此外，如果你没有正确地甲基化，你可能无 法抑制像病毒这样的微生物，也无法制造足够的T细胞来对抗它们，这意味着它们会逗留 在周围干扰 GAD 酶。 Methylation may be impaired due to nutritional deficiencies,toxins.genetic mutations,Candida overgrowth,or SIBO.Methylation is also heavily influenced by theKrebs gycle and vice versa,so aproblem in this cyclecan also impede methylation,and consequently GABA production.The Krebs cycle can also be impaired by Candidaovergrowth,as well as bacterial overgrowth. 甲基化可能由于营养缺乏、毒素、基因突变、念珠菌过度生长或SIBO 而受损。甲基化也 受到克雷布斯循环的严重影响，反之亦然，所以这个循环中的问题也会阻碍甲基化，从而 阻碍GABA 的产生。克雷布斯循环也可能受到念珠菌过度生长以及细菌过度生长的损害。 Additionally.the synthesis of GABA itself is also dependent on the Krebs cycle, so it is vitalin more ways than one that this system be working properly to have sufficient levels.TheKrebscycle can become impaired in a varietyof ways like a deficiency in Bvitaminsor the presence of heavy metals,and toxins from bacteria or Candida. 此 外 ，GABA 本身的合成也依赖于克雷布斯循环，因此该系统正常工作以获得足够的水平 在更多方面至关重要。克雷布斯循环可能以多种方式受损，如缺乏B族维生素或存在重金 属，以及来自细菌或念珠菌的毒素。 The GAD enzyme is generated by the pancreas,so problems with the pancreas may impair theproduction o the enzyme. GAD酶是由胰腺产生的，因此胰腺的问题可能会损害酶的产生。 People with type 1 diabetes produce antibodies against the GAD enzyme,which may impair its response timeor abilityto convert. 1型糖尿病患者会产生针对GAD酶的抗体，这可能会损害其反应时间或转换能力。 Lead interferes with GAD activity.Lead alsoinhibits anotherenzyme involved in the hemesynthesispathwaywhichresults in an accumulation of an intermediate that competes with GABA. 铅干扰GAD活性。铅还抑制另一种参与血红素合成途径的酶，这导致与GABA竞争的中间 体的积累 Some substances like allylglycine(a derivativeof glycine)are potent inhibitors of GAD. 一些物质如烯丙基甘氨酸(甘氨酸的衍生物)是GAD的有效抑制剂。 B6 isalso needed asa cofactor with GAD to convert glutamate into GABA,so if B6 levels are not sufficient,the conversion wont happen either.Much of the population is deficient inB6.However,supplementing with B6 will also increaseCBS gene production,soif there is an issue here,one should proceed with caution. B6 也需要作为GAD 的辅助因子将谷氨酸转化为GABA, 因此如果86水平不足，转换也不会 发生。大多数人缺乏B6。然而，补充B6也会增加CBS 基因的产生，所以如果这里有问 题，应该谨慎行事。 There are two isoforms of GAD(GAD67and GAD 65)and they are encoded by two different genes known as(GAD1 and GAD2).Genetic defects in GAD1 ora decrease in the activity of GAD1 due to other reason lead to a decrease in glutamate anda decrease in GABA.GAD1 SNP variation rs3828275 is assodiated with panic disorders,traumatic brain injury.post-traumatic seizures,and depression,while a genetic variation in SNP rs12185692 is associated withneuroticism,anxiety disorders,and major depression. GAD有两种亚型 (GAD 67和GAD 65),它们由两种不同的基因(GAD1 和GAD 2) 编 码 。GAD 1的遗传缺陷或由于其他原因导致的GAD 1活性降低导致谷氨酸减少和GABA 减 少 。GAD15NP 变异rs3828275 与惊恐障碍、创伤性脑损伤、创伤后癫痫发作和抑郁症相 关，而SNP rs12185692的遗传变异与神经质、焦虑症和重度抑郁症相关。 The progesterone metabolite,allopregnanolone,binds to Gaba-Areceptors, therefore insufficient levels of progesterone can lead to less Gabafunction.On the other hand supplementing with progesterone orprenenalone could result inhigh levels of Gaba that get convertedinto glutamate in the Gaba shunt. 孕酮代谢物别孕烯酸酮与Gaba-A 受体结合，因此孕酮水平不足可导致GABA 功能降低。另
一方面，补充孕酮或prenenalone 可能导致高水平的GABA 在GABA 分流中转化为谷氨 酸。 Additionally.glutamate receptors also pull in other excitatory substances into the cell besidesglutamate,including all of thefollowing: 此外，谷氨酸受体还将谷氨酸以外的其他兴奋性物质拉入细胞，包括以下所有物质： ·Aspartate(can alsobe converted intoglutamate) 天冬氨酸(也可以转化为谷氨酸) ·Aspartame 阿斯巴甜 ·Aspartic acid天冬氨酸 ·Glutamate 谷氨酸 ·Glutamic acid谷 氨 酸 ·Glutamine谷氨 ·Monosodium glutamate (MSG) 谷氨酸钠(MSG) ·cysteine(But not N-acetyleysteine.However,N-acetyleysteine does contain sulfur and too muchsulfur can be counterproductive as well,so should be used mindfully.) 半胱氨酸(但不是N-乙酰半胱氨酸。然而，N- 乙酰半胱氨酸确实含有硫，太多的硫 也会适得其反，所以应该译慎使用。 ·Homocysteine 同型半 Therefore,eachof these can bindwith glutamatereceptors,whichalso result in excessive stimulation and contributes to theimbalance in GABAand glutamate and the wide array of symptoms that are generated.The moreglutamatereceptorsyou have themore excitatory substances that will be pulled in. 因此，每一种都可以与谷氨酸受体结合，这也会导致过度刺激，并导致GABA和谷氨酸的 不平衡以及产生的各种症状，谷氨酸受体越多，就会有越多的兴奋性物质被吸引进来 Citrate or citric acid has the potential to be neurotoxic in the very sensitive because most citrateis derived fromcorn,which can result in trace amountsof glutamateor aspartate during processing.The majority of vitamin Csupplements are derived fromcornand should be avoided for the samereason,lookfor a brand derived from another source.Additionally.pretty much allcorn is genetically modified. which means it is loaded with glyphosate,which would also elevate glutamate,so anotherreason to avoidcorn-basedsupplements. 柠檬酸盐或柠檬酸在非常敏感的情况下可能具有神经毒性，因为大多数柠檬酸盐来自玉 米，在加工过程中会产生微量的谷氨酸盐或天冬氨酸盐。大多数维生素C补充剂都来自玉 米，出于同样的原因，应该避免使用，寻找来自其他来源的品牌。此外，几乎所有的玉米 都是转基因的，这意味着它含有草甘膦，这也会提高谷氨酸盐，这是避免玉米补充剂的另 一个原因。 To complicate things further,glutamate has the ability to bindwith six other receptors in the brain,like the NMDA receptor,which assists in delivering calcium to the cell and plays a vital role in memory functionandsynapticplasticity.Calcium s usedby glutamate as the agent that actuallyinflitsthe harm on the cell.Sso,if there is an excess of calcium in the body for any reason,ittoo will disrupt the GABA andglutamate balance. 更复杂的是，谷氨酸能够与大脑中的其他六种受体结合，如NMDA 受体，它有助于将钙输 送到细胞，并在记忆功能和突触可塑性中发挥重要作用。钙被谷氨酸盐用作对细胞造成伤 害的物质。因此，如果体内钙因任何原因过量，它也会破坏GABA 和谷氨酸的平衡。 Glutamateand calcium together cause ongoing firing of the neurons,which triggers the release of inflammatory mediators,whichleads to more influx of calcium.It becomes a vicious cycle thatresults inneural inflammation and cell death. Glutamatehas beendescribed as thegun,while calcium should be seen as the bullet,says Dr.Mark Neveu,a former president of the National Foundation of Alternative Medicine.It's important to note that activationof the NMDA receptor also involves glycine,D-serine,or D-alanine,which means either oneof these could allow for more influx of calcium as well. 谷氨酸和钙一起引起神经元的持续放电，这触发了炎症介质的释放，从而导致更多的钙流 入。它成为一个恶性循环，导致神经炎症和细胞死亡。国家替代医学基金会前主席马克 · 内维博士说，谷氨酸盐被描述为枪，而钙则应该被视为子弹。值得注意的是，NMDA 受 体 的激活还涉及甘氨酸，D- 丝氨酸或D-丙氨酸，这意味着其中任何一种都可以允许更多的钙 流入。
Magnesium can help regulate calcium levels and so can zinc.However,higher doses of zinc(more than 40mg per day)can also activatethe release of glutamate through non-NMDA glutamate receptors,soone must exercise cautionwith zinc.However,if calciumis excessively high,otherherbs or nutrientsmay be usedto bring it down, ike lithium orotate,Boswellia,or wormwood.Lithium,as well asiodineand boron, can also assist in lowering glutamate.Calcium intake in food may need to be reduced or limited if calcium is too high.Magnesium isalso able to bind to and activateGABA receptors. 镁可以帮助调节钙水平，锌也可以。然而，高剂量的锌(每天超过40毫克)也可以通过非 NMDA 谷氨酸受体激活谷氨酸的释放，因此必须谨慎使用锌。然而，如果钙过高，可以使 用其他草药或营养素来降低它，如乳清酸锂，乳香或艾草。锂，以及碘和硼，也可以帮助 降低谷氨酸。如果钙过高，可能需要减少或限制食物中的钙摄入量。镁还能够结合并激活 GABA受体。 f one exhibits low levels of calcium,Dr.Amy Yasko recommends using nettle or chamomile to increasecalcium levels,rather than supplementation of calcium itself, if we are dealing with someone who has an imbalance in GABAand glutamate. Vitamin K2 and D would beimportant as wellin combination with thecalcium to help with absorption.If supplementalcaldum is used it should be accompanied by magnesium,which will help control the excitotoxic activity. 如果一个人表现出低水平的钙，艾米Yasko 博士建议使用荨麻或洋甘菊来增加钙水平，而 不是补充钙本身，如果我们正在处理的人谁有一个不平衡的GABA 和谷氨酸。维生素K2 和 D 与钙结合也很重要，有助于吸收。如果使用补充钙，它应该伴随着镁，这将有助于控制 兴奋性毒性活动 Glycine can be inhibitory or excitatory,and in people who tend to lean towards excess glutamate ittypically becomes excitatory,soit may need tobe avoided. 甘氨酸可以是抑制性或兴奋性的，在倾向于过量谷氨酸的人中，它通常会变得兴奋，因此 可能需要避免。 Glutathione contains glutamate,so supplementing too heavily may contribute to excess glutamate. 谷氨酸盐含有谷氨酸盐，因此补充过多可能会导致过量的谷氨酸盐 Vitamin Dincreases calcium levels,and as we established,elevated calcium levels can increase glutamate,so caution may benecessary with vitamin D supplementation. 维生素D会增加钙水平，正如我们所建立的，钙水平升高会增加谷氨酸盐，因此补充维生 素D可能需要谨慎。 The amino acid taurine increasesthe GAD enzymeand consequently GABA levels. Additionally,taurine doubles as an inhibitory neurotransmitter and canbind directly to GABA receptors,so it can help provide balance naturally in that manner as well.Higherlevels of any inhibitory neurotransmitter help lower high levels of anyexcitatory neurotransmitter.Taurine is foundin high levels in the brain and cardiac tissue,indicating its importance in these areas.Taurineis found most abundantyin seafood and animal protein,so it is often deficient in one'sdiet. 氨基酸牛磺酸增加GAD酶，从而增加GABA水 平 。此外，牛磺酸还可以作为一种抑制性神 经递质，直接与GABA 受体结合，因此它也可以以这种方式自然地帮助提供平衡。高水平 的抑制性神经递质有助于降低高水平的兴奋性神经递质。牛磺酸在大脑和心脏组织中的含 量很高，表明它在这些领域的重要性。牛磺酸在海产品和动物蛋白中含量最丰富，因此在 人们的饮食中往往缺乏 f taurine is deficient,thenthe GAD enzyme may be low aswell therefore, supplementing with taurine can be used to manage the GABA and glutamate balance and protect from neuron death.However,there are a couple of genetic poymorphisms (particulartyCBS andsUOxgene mutations)that can resultin negative effects from taurine supplementation,because these mutations resultin excess levels of sulfur in the body and taurineis sulfur based.If onehas thesegene mutations,they may also need to avoid other supplements that are highin sulfur and limit sulfur-based foods.These mutations can also impair ammonia detoxification as well.B6and SAMe increasetheactivity of these gene mutations,so supplementation with these substancesmay compound the problem too.Because of the GABA shunt,whichcan corvert GABA back into glutamine,which is then converted into glutamate,taurine supplementation may increaseglutamate in some people. 如果牛磺酸缺乏，那么GAD 酶可能也很低，因此，补充牛磺酸可以用来管理GABA 和谷氨 酸盐的平衡，防止神经元死亡，然而，有几种遗传多态性(特别是CBS和SUOx 基 因 突
变)可能会导致牛磺酸补充剂的负面影响，因为这些突变会导致体内过量的硫，而牛磺酸 是硫基的。如果一个人有这些基因突变，他们可能还需要避免其他含硫量高的补充剂，并 限制含硫食物。这些突变也会损害氨解毒。B6 和SAMe 增加了这些基因突变的活性，因此 补充这些物质也可能使问题复杂化。由于GABA 分流，它可以将GABA 转化回谷氨酰胺， 然后转化为谷氨酸，牛磺酸补充可能会增加一些人的谷氨酸。 Additionally,Candida produces a toxin calledbeta-alanine thatcompetes with taurine for reabsorption inthe kidney and causes taurine to be wasted in the kidneysand excreted through theurine,and beta-alanine is absorbed instead. Therefore,taurine levels maybe insufficient,whichcan contribute to lessGABA activity.Notonly that,taurinecan combine with magnesium to form magnesium taurate and the two of them may be eliminatedtogether,which can leadto magnesium deficiency.Insufficient levelsof magnesium are going toresultin excessive levelsof calcium,whichas we established earlier,wilincrease glutamate firing. 此外，念珠菌产生一种称为β-丙氨酸的毒素，该毒素与牛磺酸竞争肾脏中的重吸收，并导 致牛磺酸在肾脏中被浪费并通过尿液排出，而β-丙氨酸被吸收。因此，牛磺酸水平可能不 足，这可能导致GABA活性降低，不仅如此，牛磺酸可以与镁联合收割机结合形成牛磺酸 镁，两者可能一起被消除，这会导致镁缺乏。镁水平不足会导致钙水平过高，正如我们之 前所建立的，这会增加谷氨酸盐的发射。 Serotonin,another vital inhibitory neurotransmitter is also needed inorder forGABA to work properly.If one is deficient inserotonin,then even if you have sufficient levelsof gamma-aminobutyric acid,itmaynot be able to perform its inhibiting effectsadequately.Increasing GABAmay require bringing up the serotonin levels. 5-羟色胺，另一种重要的抑制性神经递质，也需要为了GABA正常工作。如果一个人缺乏 血清素，那么即使你有足够的y 氨基丁酸水平，它可能无法充分发挥其抑制作用。增加 GABA可能需要提高血清素水平。 A diet that does not contain enough of the nutrients needed to makeinhibitory neurotransmitters like animal proteinand fat plays a vital role in an imbalance between glutamate and GABA.Furthermore,the proper transmission of any neurotransmitters cant happen withoutadequate levels of fat and mostpeople are not consuming enough fat in their diet.Additionally,many foods and substances ike sugar,whole grains,legumes,any high starch food,caffeine,chocolate,arificial sweeteners and flavorings,food additives,and dyes can depleteGABA levels or disrupttransmission,so they should be removedfrom the diet.Grains (including whole grains)can bring about an excitotoxic effect by causing excessiveglutamate formation in some people. 饮食中不含足够的营养素，使抑制性神经递质，如动物蛋白质和胎肪，在谷氨酸和GABA 之间的不平衡中起着至关重要的作用。此外，没有足够的脂肪水平，任何神经递质的适当 传递都不会发生，大多数人在饮食中没有摄入足够的脂肪。此外，许多食物和物质，如 糖，全谷物，豆类，任何高淀粉食物，咖啡因，巧克力，人工甜味剂和调味剂，食品添加 剂和染料可以消耗GABA 水平或破坏传输，因此应将其从饮食中去除。谷物(包括全谷 物)可以通过在某些人中引起过量的谷氨酸盐形成而产生兴奋性毒性作用。 Aketogenic diethasbeen foundto favor GABA production and be exceptionally beneficial in the treatmentof many conditions associated with excess glutamate like seizures andepilepsy.Aketogenic diet increases theGAD enzyme and neuronscan use ketones produced from fat burning as a precursor to GABA.Additionlly, glutamate can be turnedinto GABA or aspartate.Aspartate is also an excitotoxin in excess,withsimilar effectsas elevated gluamate.Aketogenicdietencourages glutamate tobecome GABA,rather thanaspartate.However,many people who are high in glutamate are alsohigh in histamine.Fat isa histamine releaser,so if the individual is alsohigh-histamine,they will not dowellon a true keto diet that results in ketosis.Therefore,I have found that following alow-carb Paleo diet(under 50 grams of carbs per day.high in animal protein,and moderate in fat)is the ideal diet for maintaining the balancebetween GABA and glutamate.This results in allowing us to run primarily onketones and fat and a little glucose and reap those benefits,withoutputting us intotrue ketosis.However,each person can experiment with the fat,animal protein,and carb ratio to see what works best for them.You may want to note,that some fish likemackerel have high levels ofnaturally occurring GABA.But seafood is high-histamine,so should be avoided if one is also high-histamine. 已发现生酮饮食有利于GABA 的产生，并且在治疗与过量谷氨酸相关的许多疾病(如癫痫 发作和癫痫)方面非常有益。生酮饮食增加了GAD 酶，神经元可以使用脂肪燃烧产生的酮 作为GABA 的前体。此外，谷氨酸可以转化为GABA 或天冬氨酸。天冬氨酸也是一种过量 的兴奋性毒素，其作用与谷氨酸盐升高相似。生酮饮食鼓励谷氨酸变成GABA,而不是天
冬氨酸。然而，许多谷氨酸盐含量高的人也富含组胺。脂肪是组胺释放物，因此如果个 人也是高组胺，他们在真正的酮饮食中表现不佳，从而导致酮病。因此，我发现遵循低 碳水化合物的古饮食(每天50克以下的碳水化合物，高动物蛋白，中等脂肪)是保持 GABA 和谷氨酸之间平衡的理想饮食。这导致我们主要依靠酮和脂肪以及少量葡萄糖来运 行，并获得这些好处，而不会使我们陷入真正的酮症。然而，每个人都可以尝试脂肪，动 物蛋白和碳水化合物的比例，看看什么对他们最有效。你可能要注意，一些鱼，如结鱼， 有高水平的天然GABA。 但海鲜是高组胺，所以应该避免，如果一个也是高组胺。 Glutamate and insulin have an intimate relationship.On one hand,high glutamate willtrigger the releaseof insulin,which means insulin willthen lower glucose levels; but glucose is needed to helpregulateglutamate levelsat thesynapses,so ifit goes to low,thenglutamate is going to increase.This means hypoglycemia or low blood sugar will result in both trigering high levels of glutamate and impairing your ability toreduce the build-up. 谷氨酸和胰岛素有着密切的关系。一方面，高谷氨酸会触发映鸟素的释放，这意味着腴岛 素会降低葡萄糖水平；但葡萄糖需要帮助调节突触处的谷氨酸水平，所以如果它变低，那 么谷氨酸就会增加，这意味着低血糖或低血糖将导致触发高水平的谷氨酸盐并损害您减少 积聚的能力。 Therefore,noteating foods that spike insulinandkeepingbloodsugar levels stable s a vital element of keeping GABA and glutamate in balance.At thesametime, keeping your glutamate balanced would be a vitalaspect of kepingyour insulin evels healthy.which would be importantif you are trying to lose weight,have insulin resistance,type 2 diabetes,compulsiveovereating obesity,and the many other insulin-relatedconditions.Again,demonstrating howa low-carb Paleo diet would be the most beneficial diet forthis issue. 因此，不吃会增加咦岛素的食物并保持血糖水平稳定是保持GABA和谷氨酸平衡的重要因 素。与此同时，保持谷氨酸平衡将是保持胰岛素水平健康的重要方面，如果您正在尝试减 肥，胰岛素抵抗，2型糖尿病，强迫性暴饮暴食，肥胖和许多其他胰岛素相关疾病，这将 是重要的。再次，证明低碳水化合物古饮食将是最有益的饮食这个问题。
Some people have a genetic mutation(VDR/Fok gene)that impairs their ability to regulate their bloodsugar levels sufficiently.Dr.Amy Yasko,says thereare a variety ofpancreaic supplements that may be neededto support this issue. 有些人有一个基因突变(VDR/Fok 基因),削弱了他们的能力，以充分调节他们的血糖水 平，艾米Yasko博士说，有各种肤腺补充剂，可能需要支持这个问题。 Environmental toxinslikepesticides,herbicides,air pollution,heavy metals,and chemicals found in your common everyday household deaning products,cosmetics. perfumes and colognes,air fresheners,personal careproducts,dish soap,laundry soap,and fabric softeners, all deplete and disrupt normal production and functionofallneurotransmitters. Therefore,another criticalcomponent for maintaining sufficient levelsof GABA is to reduceyour exposure tothese toxins by iving a non-toxic andervironmentally friendly lifestyleand eating organic. 环境毒素，如杀虫剂，除草剂，空气污染，重金属和化学物质，常见的日常家用清洁产 品，化妆品，香水和古龙水，空气清新剂，个人护理产品，洗碗皂，洗衣皂和织物柔软 剂 ，都会消耗和破坏所有神经递质的正常生产和功能，因此，保持足够水平的GABA 的 另 一个关键组成部分是通过生活无毒和环保的生活方式和食用有机食品来减少您对这些毒素 的暴露。 Within the category of toxins,pesticides have the most profound impacton the brain.They are neurotoxins thatcandisrupt acetylcholine,dopamine,serotonin. endorphins,oxytocin,histamine,glutamate,norepinephrine,and GABA Many pesticides primary mechanismof action is inhibitionof GABA,meaning the pesticide achieves itsgoal or its effect on the target by inhibiting GABA.Itis designed specifically for this action. 在毒素类别中。农药对大脑的影响最深远。它们是神经毒素。可以破坏乙酰胆碱.多巴
胺，血清素，内啡肽，催产素，组胺，谷氨酸，去甲肾上腺素和GABA. 许多杀虫剂的主 要作用机制是抑制GABA, 这意味着杀虫剂通过抑制GABA 来实现其目标或对靶标的作 用。它是专门为这个动作设计的。 The toxins created by Candida can stimulate surges of glutamate production. Hundreds of other toxins can produce this samesurge inglutamateactivity. including mold toxins,bacterial toxins,Lyme,and organic solvents.Dr.Rick Sponaugle,abrain expert,states that even the toxinsreleased by bacteria in your mouth that cause gingivitis and periodontaldisease can increase glutamate activity and lead to a wide array of symptoms like anxiety.I can attest to this personally.I have experiencedhighanxiety from gingivitis.Ifldo not get my teethdeaned regularly thebacteria in my mouth will cause anxiety as well as severe fatigue and problems sleeping.So it's important to note,that manyof the symptomsof Candida or bacterialovergrowth can becaused by an excess of glutamate. 念珠菌产生的毒素可以刺激谷氨酸盐的产生。数百种其他毒素可以产生同样的谷氨酸盐活 性激增，包括霉菌毒素，细菌毒素，莱姆和有机溶剂。大脑专家Rick Sponaugle博士指 出，即使是口腔中引起牙龈炎和牙周病的细菌释放的毒素也会增加谷氨酸盐的活性，导致 焦虑等一系列症状。我个人可以证明这一点，我经历过牙龈炎的高度焦虑。如果我不定期 清洁牙齿，口腔中的细菌会引起焦虑，严重的疲劳和睡眠问题。因此，重要的是要注意， 念珠菌或细菌过度生长的许多症状可能是由过量的谷氨酸引起的 Of particular interest is the impact of mycotoxins(mold and fungi toxins)on glutamate.One study found that it may increase the release of glutamate by 213 percentand aspartate by 227 percent.So anyone living in a home withan unidentifiedsource of mold damage or whohas had previous exposure could have significant elevations in glutamate. 特别感兴趣的是霉菌毒素(霉菌和真菌毒素)对谷氨酸的影响。一项研究发现，它可以增 加谷氨酸盐的释放213%,天冬氨酸盐的释放227%。因此，任何人生活在一个有不明来源 的霉菌损害的家中，或者以前接触过霉菌的人，谷氨酸盐都可能显著升高。 GABA Supplementation 补充GABA
Many practitioners suggest supplementing withGABA directly toincrease GABAand lower glutamate.However,Ifrequently work with people who get astimulating effect from GABA supplementationand I geta stimulating effect myself,so be sure to monitor your response.GABA itselfcan be converted back into glutamine,which is then converted back into glutamate through ametabolic pathway calledthe GABA shunt.So GABAsupplementation (including PharmaGaba)can end up increasing glutamate insome people aswell. 许多医生建议直按补充GABA以增加GABA和降低谷氨酸。然而，我经常与那些从GABA 补 充剂中获得刺激效果的人一起工作，我自己也得到了刺激效果，所以一定要监测你的反 应 。GABA 本身可以转化回谷氨酰胺，然后通过称为GABA 分流的代谢途径转化回谷氨 酸。因此，GABA 补充剂(包括Pharma Gaba)最络也会增加某些人的谷氨酸盐。 The GABA shunt isaclosed-loop processthat exists in order to produce andreserve GABA.It is avery complicated andcomplexprocess and my understanding of it is pretty limited and elementary. GABA分流是一个闭环过程，其存在是为了产生和储存GABA。这是一个非常复杂的过 程，我对它的理解是非常有限和初级的 What Ido understand is this.In the Gaba shunt,GABAis converted into glutamic add,which isconverted to glutamate,which is then converted to Gaba again.The processis in place toproduce more Gaba.But inpeoplewhohave the issue with the conversion process,itdoesntget converted toGaba and ends up remaining as
glutamate.The problemoccurs because somepeople have problems with the conversion.Therefore,this is one o the reasons that taking asupplement of Gaba can be counterproductive.Allthat Gabain the Gaba shunt canbecome glutamate and not be converted back to Gaba.This is true of any supplement that increases GABA(induding PharmaGABA)when GABAis elevated then it canconvert back to glutamate. 我明白的是。在GABA 分流中，GABA 转化为谷氨酸，谷氨酸转化为谷氨酸，然后再次转 化为GABA。这一过程是为了生产更多的GABA。但是在转换过程中有问题的人中，它不 会转化为GABA, 最终会保留为谷氨酸。出现问题是因为有些人在转换方面有问题，因 此，这是服用GABA 补充剂可能适得其反的原因之一。GABA 分流管中的所有GABA 都可以 变成谷氨酸，而不会转化回GABA。这是真实的任何补充，增加GABA( 包 括 PharmaGABA) 当 GABA 升高，然后它可以转换回谷氨酸。 Gaba inglialcells(non-neuronal cells inthe brain,spinal cord,and peripheral nervous system)is converted into glutamine,and glutamine is converted to more glutamate and reentersthe Gaba shunt to be turned into more Gaba.But,again the conversion may not be happening properly. 神经胶质细胞(脑、脊髓和外周神经系统中的非神经元细胞)中的GABA被转化为谷氨酰 胺，谷氨酰胺被转化为更多的谷氨酸并重新进入GABA分流器，以转化为更多的GABA. 但是，再一次，转换可能不会正确发生。 The Krebs cycle is also involved in the Gabashunt,so any impairment therecan affect how the shunt is working. Krebs 循环也参与了Gaba 分流，因此任何损伤都会影响分流的工作方式。 According to Dr.Datis Kharazzian,a brain expert,ifyou have any effect from GABA supplementation,(positive or negative)that means you have a leaky brain.Inhis book.Why sntMy Brain Working?he explains thatin a healthy brain,the junctions in the blood-brain barrier only permit nanoparticles to pass through.GABA"exceeds the nanopartide size and doesnot have a blood-brain barrier transport protein."It should not be able to cross the blood-brain barrier.f it does,then this suggests there is a leaky brain. 根据大脑专家Datis Kharazzian博士的说法，如果你有任何GABA 补充剂的效果，(积极 或消极)这意味着你有一个漏水的大脑。在他的书《为什么我的大脑不工作了?》中，他 解释说，在健康的大脑中，血脑屏障的连接处只允许纳米颗粒通过。GABA“超过纳米颗粒 大小，没有血脑屏障转运蛋白。它应该不能穿过血脑屏障。如果是这样，那么这表明有一 个泄漏的大脑。 Asa matter offact,Dr.Kharrazian uses GABAsupplementation asa screening tool to determinewhether one has a leaky brain or not,calling it the GABA Challenge Test.He also statesyou shouldn't takeGABAsupplementation,even if you havea positive effect,"because you risk shutting down your GABA receptor sites."This is evidenced by the fact that many people experience withdrawal whenthey come off a GABA supplement.Thefactthatwithdrawalisoccurring tells us that the brainis downregulating responsiveness to GABAin response to the GABA supplementation. If you haveno effectfrom GABA,thisis a good sign,you most likely do not have a leaky brain.If a leaky brain is present,then many other harmfulsubstances can be crossing the blood-brainbarrier and cause additional problems. 事实上，Kharrazian 博士使用GABA 补充剂作为筛选工具，以确定一个人是否有漏脑，称 之为GABA 挑战测试。他还指出，即使你有积极的影响，你也不应该服用GABA 补 充 剂，“因为你有关闭GABA 受体位点的风险。“事实证明，许多人在服用GABA 补充剂时会出 现戒断症状。戒断反应的发生告诉我们，大脑正在下调对GABA的反应，以响应GABA的 补充。如果你没有从GABA 的影响，这是一个好兆头，你很可能没有一个漏脑。如果存在 漏脑，那么许多其他有害物质可能会穿过血脑屏障并导致其他问题 N-acetyleysteine(NAC is supposed tobe a glutamate scavenger and may be suggested toincrease GABA,however,it also increases glutathione,andexcess glutathionecan increase glutamate,so this may or may not provide relief. N-乙酰半胱氨酸(NAC) 被认为是一种谷氨酸清除剂，可能会增加GABA, 然而，它也会 增加谷胱甘肽，过量的谷胱甘肽会增加谷氨酸，所以这可能会或可能不会提供缓解。 You have most likely seen the substance called phenibut for increasing GABA.Iam not in favor of using it because it is an artificial means ofstimulating gamma- aminobutyricacid,andremember any artificial stimulation leads to depletion.Many people report that they get addicted to phenibut,thus demonstrating that it is indeed too stimulating which will perpetuate depletion.As Isee it,phenibut isan addictive mind-altering drug. 你很可能见过一种叫做phenibut 的物质，用于增加GABA。我不赞成使用它，因为它是一
种刺激y氨基丁酸的人工手段，记住任何人工刺激都会导致消耗。许多人报告说，他们对 phenibut上瘾，从而表明它确实太刺激了，这将使消耗永久化。在我看来，phenibut是 一种上痴的精神改变药物 Another popular choiceto increase GABA is l-theanine.Ltheanineis aglutamate analog.Thismeans if you fallinto thecategory of people who are having problems converting your glutamate to GABA,this could leadto excess glutamate rather than GABA.Additionally,I-theanine is derived fromtea or mushrooms,itis an artificial means of supplementing glutamate,not natural.Furthermore,it could have traces of caffeine or fungi from its original source,which could be problematic as well. Therefore,Ltheanine may work forsome but have the opposite effect for others. Lithium orotateis usedby some practitionersinstead,and itmay be a better choice. 另一种增加GABA的流行选择是1茶氨酸。L茶氨酸是谷氨酸类似物。这意味看，如果你属 于将谷氨酸转化为GABA 有问题的人，这可能会导致过量的谷氨酸而不是GABA。此 外 ， 茶氨酸来源于茶或单菇，它是补充谷氨酸的人工手段，而不是天然的。此外，它可能含有 来自其原始来源的咖啡因或真菌，这也可能是有问题的。因此，1茶氨酸可能对某些人有 效，但对其他人有相反的效果。一些从业者使用乳清酸锂代替，它可能足一个更好的选 择 . Many manufacturers of nutritional supplements and healthcarepractitioners have no knowledge or are not fully educated on the topic of glutamate.Therefore,it is very common for nutritional supplements,even some of the more respected brands,to containexcitotoxins.If you tend to lean towards excessglutamate, you must be very careful withyour nutritional supplements. 许多营养补充剂制造商和医疗保健从业者对谷氨酸盐的话题一无所知或没有充分的教育。 因此，营养补充剂，甚至一些更受尊敬的品牌，含有兴奋毒素是非常常见的。如果你倾向 于过量的谷氨酸盐，你必须非常小心你的营养补充剂。
Drugs and Medicationsthat AffectGABA 影响GABA 的药物 Thereare many drugs(eg benzodiazepines andnonbenzodiazepinesedatives)that target your GABA receptors like Ativan,Xanax,Klonopin,Valium,andNeurontin (Gabapentin).Depakote,and others.Some of these drugs,like benzos,look similar in chemical structure asgamma-aminobutyric acid so they can fitin your GABA receptors,whichartificially stimulates them,but they do not actually increase production.Therefore they do not address the underying problem of not producing enough because there must be some level of GABA present inorder for these drugs tohave an effect.Others like Gabapentinmimic GABAin some other way. Furthermore,anytime an exogenous (fromoutside the body)substance is used to artificially stimulate a neurotransmitter the brainresponds by reducing production or responsiveness,which results inmore depletion of the neurotransmitter,which in this case is GABA.Therefore,any drugs that target GABA receptors or mimic them,ormanipulate GABA or glutamate in any way,will inhibit your ability to acquire and maintain balanceand causeeven bigger problems. 有许多药物(例如苯二氮卓类和非苯二氮卓类镇静剂)针对您的GABA受体，如Ativan, Xanax,Klonopin,Valium 和Neurontin (加巴喷丁),Depakote 等，其中一些药物， 如苯并二氮唑，在化学结构上与y氨基丁酸相似，因此它们可以适应你的GABA 受体，这 会人为地刺激它们，但它们实际上并不会增加产量，因此，它们没有解决产生不足的根本 问题，因为必须存在一定水平的GABA才能使这些药物产生效果。其他像加巴喷丁以其他 方式模拟GABA。此外，任何时候，外源性(来自身体外部)物质被用来人工刺激神经递 质，大脑就会通过减少生产或反应来做出反应，这导致神经递质的更多消耗，在这种情况 下是GABA. 因此，任何针对GABA受体或模拟它们的药物，或以任何方式操纵GABA或谷 氨酸的药物，都会抑制您获得和维持平衡的能力，并导致更大的问题。 Benzodiazepine use can causelong-term andeven permanent damage to GABA receptors.In al cases,it is difficult to reverse and often a life-long recovery process.
The longer theyare used and the higherthe dose the more damagethatis done and the harder it is to reverse.Many studies have shown that long-term users of benzodiazepines havesignificant brain damage including atrophy.However,with the proper changesin diet and lifestyle,the damage can be managed and a high level of comfort can be achieved.AsI mentioned previously,lam a recovered alcoholic and benzo addict;I used them for nearly ten years and I have been clean andsober for more than34 years andcompletely overcame my disabling anxiety attacks.The effects of nonbenzodiazepine sedatives likeAmbienandothers would be similar. 苯二氮卓类药物的使用会对GABA受体造成长期甚至永久性的损害。在所有情况下，都很 难逆转，而且往往是一个络身的恢复过程。它们使用的时间越长，剂量越高，造成的损害 就越大，也就越难逆转。许多研究表明，长期使用苯二氮卓类药物会造成严重的脑损伤， 包括萎缩，然而，通过饮食和生活方式的适当改变，可以控制损害并实现高水平的舒适 度。正如我之前提到的，我是一个康复的酗酒者和苯并成瘾者；我使用它们近十年，我已 经干净清醒了34年多，完全克服了我的致残性焦虑发作。非苯二氮卓类镇静剂如安必恩和 其他镇静剂的效果类似。 This is also true of herbs that are used to increase GABAlevels such as Valerian Root,Kava Kava,holy basil,passionflower,chamomile,orany other herb used for this purpose.The brain responds to herbs that manipulate neurotransmitter levels in the same manneras a pharmaceutical-itwill downregulateresponsiveness or production of GABA,thus making the problem worse. 这也是用于增加GABA 水平的草药，如缬草根，卡瓦卡瓦，圣罗勒，西番莲，甘菊，或用 于此目的的任何其他草药。大脑对草药的反应与药物一样，可以操纵神经递质水平-它会 下调GABA 的反应或产生，从而使问题变得更糟。 Alcoholic beverages are anotherdrug that depletes GABA and elevates glutamate in a similar manner as benzos.The more alcohol thatis consumed,the more Gaba is depletedandglutamate elevates.The recovering alcoholicor anyoneabusing alcohol is dealing with an extreme level of glutamate.And the use of marjuana and cannabis would also hinder one's ability to balancetheirGaba and glutamate for the numerous impact it has on all neurotransmitters and thefactthat a high doseof THCinhibits the production of Gaba. 酒精饮料是另一种消耗GABA井以类似于苯并二氨唑的方式升高谷氨酸的药物。酒精消耗 越 多 ，GABA消耗越多，谷氨酸升高。正在康复的酗酒者或任何滥用酒精的人都在处理极 端水平的谷氨酸盐。大麻和大麻的使用也会阻碍人们平衡GABA和谷氨酸的能力，因为它 对所有神经递质都有许多影响，而且高剂量的THC会抑制GABA的产生 There are variousother pharmaceuticals that canharm Gaba receptorsand contribute to the imbalance,suchas products taken for hair loss that contain finasteride like Propecia and theantibiotic Cipro. 还有其他各种药物可能会损害GABA 受体并导致这种不平衡，例如用于脱发的产品，其中 含有芬普胺，如Propecia 和抗生素Cipro。 Finasteride prevents the formation of neurosteroids,whichare needed to activate GABA(a)receptors,so it inhibits GABAactivity.These inhibitedneurosteroids (steroids formed inthe brain)are also needed to modulate neuronalexcitability. There is a seriouscondition called Post-Finasteride Syndrome that is likely the result of this impact onGaba. 芬达可阻止激活 GABA(a) 受体所需的神经类固醇的形成，因此可抑制GABA 活性。这些 被抑制的神经类固醇(在大脑中形成的类固醇)也需要调节神经元的兴奋性。有一种严重 的情况被称为后芬迪综合征，这可能是对加巴的影响的结果。 Cipro and other fluoroquinolone antibiotics are antagoniststo GABA(a)receptors meaning theybind to GABA(a)receptors and block GABA from being able to bind to the receptors,resultingin stimulation to thecentral nervous system.Manypeople reporta wide array of neurological and psychological symptoms even after discontinuing the useof Cipro thatsuggests possible long-termdamage to Gaba receptors that is not easily reversed. 环丙沙星和其他氟喹诺酮类抗生素是GABA(a) 受体的拮抗剂，这意味着它们与GABA (a) 受体结合并阻止GABA 与受体结合，从而刺激中枢神经系统，许多人报告说，即使在 停止使用Cipro 后，也会出现各种神经和心理症状，这表明可能对GABA受体造成长期损 害，而且不易逆转。 Inthe benzo-addicted individual,Cipro can also block benzos(benzodiazepines) from binding to theGABA(a)receptors and thrust the individual into sudden withdrawal. 在苯成癌的个体中，Cipro 也可以阻止苯并(苯二氮卓类)与GABA(a) 受体结合，并使
个体突然戒断。 Loud Noise,Tinnitus and Glutamate 噪音、耳鸣和谷氨酸 Exposure toloud noise can have harmful effects ontheendocrine system, cardiovascular system,brain,and nervous system,indluding a level of glutamate release that is excitotoxic.This overwhelms glutamate receptors and may cause irreversible damage to synapses, Loudnoisemay also damage hair cells in the cochlea leading to excess glutamate. 星露于巨大的哩音会对内分泌系统、心血管系统、大脑和神经系统产生有害影响，包括兴 奋性毒性的谷氨酸释放水平。这会破坏谷氨酸受体，并可能对突触造成不可逆的损伤。巨 大的噪音也可能损害耳蜗中的毛细胞 导致过量的谷氨酸盐。 Either way,this can lead to tinnitus(or even hearing loss),buttinnitusmay occur withglutamate toxicity even withoutthe presence of loud noise.Ototoxicdrugs (drugs that harm the hair cells in the cochlea)may also lead to excess glutamate and tinnitus.I wouldsay thatsome herbs can have an ototoxic effect as well,asI have frequently experienced aflare in tinnitus from various herbal supplements. 无论哪种方式，这可能会导致耳鸣(甚至听力损失),但耳鸣可能会发生与谷氨酸中毒， 即使没有大声噪音的存在。耳毒性药物(损害耳蜗毛细胞的药物)也可能导致过量的谷氨 酸盐和耳鸣。我会说，一些草药可以有耳毒性的影响，以及，因为我经常经历了耳鸣耀班 从各种草药补充剂 Excitotoxins in the Diet饮食中的兴奋性毒素 One of the biggestcontributors to an imbalance in GABA and glutamate is the presence of excitotoxinsin the diet.Many foods and nutritional supplements contain the excitotoxins (glutamate,glutamic acid,glutamine,aspartate/aspartic adid,andcysteine)or they contain substances that can prompt the body toproduce them.These foods and substances should be avoided by anyone trying to balance theirGABA and glutamate levels and anyone who tends to generally lean towards excess glutamate. GABA和谷氨酸失衡的最大原因之一是饮食中存在兴奋性毒素。许多食物和营养补充剂含 有兴奋性毒素(谷氨酸，谷氨酸，谷氨酰胺，天冬氨酸/天冬氨酸和半胱氨酸)或它们含 有可以促使身体产生它们的物质。任何试图平衡GABA和谷氨酸水平的人以及通常倾向于 过量谷氨酸的人都应该避免这些食物和物质。 Dr.Amy Yasko explainsthat"excitotoxins infood overexcite neurons to the point where they become inflamed and begin firing so rapidly they become exhausted or die.:"This results in a widearray of neurological symptomsthat are found in autism,OCD,anxietydisorders,insomnia,hyperactivity,attention deficit, nervousness,aggressive behavior,restless leg syndromes.,Tourette's,migraines, seizures,and more.Excitotoxins increase other excitatoryneurotransmitters as well ike norepinephrine,whichcompounds these symptoms. Amy Yasko博士解释说，“食物中的兴奋毒素会过度兴奋神经元，使它们发炎，开始放 电，速度如此之快，以至于筋疲力尽或死亡.“这导致了自闭症、强迫症、焦虑症、失 眠、多动、注意力缺陷、紧张、攻击性行为、不宁腿综合征、妥瑞氏症、偏头痛、癫病发 作等多种神经系统症状。兴奋性毒素增加其他兴奋性神经递质，以及去甲肾上腺素，其中 化合物这些症状。 Dr.Amy Yasko,an expert in autism,tells parents with children who haveautism that f they take only one step in her recovery program that the most important element is toeliminate excitotoxic foods that increase glutamatelevels.This one stepalone can provide dramatic improvements in STIMS.Thus,demonstrating the profound mpact that excitotoxins have on brain function. 自闭症专家Amy Yasko博士告诉自闭症儿童的父母，如果他们在她的康复计划中只采取一 步，最重要的因素是消除增加谷氨酸水平的兴奋性毒性食物。仅这一个步骤就可以大大改 善性刺激和免疫管理系统。因此，证明了兴奋毒素对大脑功能的深刻影响
Most Common Sources of Excitotoxins 兴奋性毒素的最常见来源 Monosodiumglutamate.Keepin mind that MSG is found in numerous places you may notbe aware of like most processed food,fast food restaurants,and it may be a binder in medications,supplements,prescription drugs,over thecounter drugs,IV fluids,vaccines,and as agrowth enhancer sprayed on crops offood and produce called Auxigrow. 谷氨酸钠。请记住，味精是发现在许多地方，你可能不知道像大多数加工食品，快餐店， 它可能是一个粘合剂在药物，补充剂，处方药，非处方药，静脉注射液，疫苗，并作为一 种生长促进剂喷洒在作物的食品和农产品称为histogrow. Aspartame(Nutrasweet) 阿斯巴甜(Nutrasweet) Glutamate and aspartate are naturally occurring inwheat gluten,hydrolyzed yeast. and milk casein(which means any dairy product that contains caseinhas the potential for problems,but particularly cheese,which is a concentrated form of casein). 谷氨酸和天冬氨酸天然存在于小麦面筋，水解酵母和牛奶酪蛋白中(这意味着任何含有酪 蛋白的乳制品都有可能出现问题，但特别是奶酪，它是酪蛋白的浓缩形式)。 Other common food sources that contain excitotoxins include,hydrolyzed protein. hydrolyzed oat flour,oranything hydrolyzed,sodium caseinate,calcium caseinate, disodium caseinate,autolyzed yeast,yeast extractoranything else autolyzed gelatin.glutamic acid,carrageenan or vegetable gum.guar gum,bouilon,kombu extract,anything malted,maltodextrin,many seasonings and spices,soy extract, soy protein or soy protein concentrate,or soy protein isolate,and soy sauce. textured protein,whey protein,whey protein concentrate or isolate. 含有兴奋性毒素的其他常见食物来源包括水解蛋白质、水解燕麦粉或任何水解物、酪蛋白 酸钠、酪蛋白酸钙、酪蛋白酸二钠、自溶酵母、酵母提取物或任何其他自溶物、明胶、谷 氨酸、角叉菜胶或植物胶、瓜尔胶、肉汤、昆布捉取物、任何麦芽、麦芽糊精、许多调味 料和香料、大豆捉取物、大豆蛋白或大豆蛋白浓缩物、或大豆蛋白分离物，和酱料、组织 蛋白、乳清蛋白、乳清蛋白浓缩物或分离物 The words natural flavor or natural flavoring on a package typically means it contains MSG orsome other excitotoxin because they are used to stimulate your taste buds and artificially intensify the flavor. 包装上的天然风味或天然调味品通常意味着它含有味精或其他兴奋性毒素，因为它们被用 来刺激你的味蕾，人为地强化味道。 Other foodsor substancesthat contain excitotoxins and can damage nerves include anything fermented,protein fortified,or ultra-pasteurized or vitamin-enriched,corn syrup.bodybuilder formulas or proteinformulas,caramel flavoring or coloring. flowing agents,dry milk,Lcysteine,egg substitutes,cornstarch,cornchips,citric adidif it is processed from corn,certain brands of cold cuts,hot dogs and sausages (even the ones in health food stores).many canned foods,pectin,pickles,any processed food,meat in the mainstream grocery store are often injected with them,tofu or other fermented soy products,xanthan gum or other gums. 其他含有兴奋性毒素井可能损害神经的食物或物质包括任何发酵的，蛋白质强化的，或超 巴氏杀菌或富含维生素的，玉米糖浆，健美配方或蛋白质配方，焦糖调味剂或着色剂，流 动剂，奶粉，L 半胱氨酸，鸡蛋替代品，玉米淀粉，玉米片，柠檬酸(如果是从玉米加工 的),某些品牌的冷盘，热狗和香肠(甚至是健康食品店里的),许多罐头食品，果胶 泡菜，任何加工食品，主流杂货店里的肉类，豆腐或其他发酵豆制品，黄原胶或其他树 胶。 Any nutritional supplement that contains glutamine.Glutamine is often recommended to heal the gut and increaseGABA,butit first increases glutamate. and if you aren't converting your glutamate to GABA for any of the manyreasons we isted above,then you end up with nothing but a bunch of excess glutamate. Anyone who has an issue with excess glutamate should typicallyavoid supplementation with glutamine.Glutamine and glutamate convert back and for into one another.
任何含有谷氨酰胺的营养补充剂，谷氨酰胺通常被推荐用来治愈肠道和增加GABA, 但 它 首先会增加谷氨酸，如果你因为我们上面列出的许多原因而没有将谷氨酸转化为GABA, 那么你最终只会得到一堆过量的谷氨酸，任何有过量谷氨酸盐问题的人通常应该避免补充 谷氨酰胺，谷氨酰胺和谷氨酸相互转化。 Furthermore,somebacteria in thegutconvert glutamine into glutamate.If one has an excess of these types of bacteria,which couldbe the case in SIBO,then glutamine supplementationmay contribute to excessglutamate.Additionally,some gutbacteria eat glutamine,so in peoplewho haveSIBO,glutamine can cause the proliferation of SIBO,and toxins from SIBQ can lead to excess glutamate. 此外，肠道中的一些细菌将谷氨酰胺转化为谷氨酸，如果一个人有过量的这些类型的细 菌，这可能是在SIBO 的情况下，那么谷氨酰胺补充剂可能有助于过量的谷氨酸。此外， 一些肠道细菌吃谷氨酰胺，所以在患有SIBO的人中，谷氨酰胺会导致SIBO的增殖，而 SIBO的毒素会导致过量的谷氨酸 It can also be amatter of potency.For example,Ican consume yogurt every once in a while with no glutamate problems,but ifl consume whey protein then Ihave immediate excess glutamate.This is because the level of glutamate in whey protein ismuch more concentratedthan it is in yogurt.Anything that hasaconcentrated level of glutamate is going to be moreproblematic thansomething that has less potency. 它也可以是一个效力的问题。例如，我可以每隔一段时间喝一次酸奶，而不会有谷氨酸盐 的问题，但是如果我喝乳清蛋白，那么我就会立即产生过量的谷氨酸盐。这是因为乳清蛋 白中的谷氨酸水平比酸奶中的浓度高得多。任何含有高浓度谷氨酸的东西都比那些不那么 有效的东西更有问题。 Bone broth,which is commonly recommended for healing the gut isvery high in glutamate,especilly chicken bones.For example.I get an instant migraine from taking alitle sip of bone broth from the glutamate content Ican'teven cook chicken or beef with the bone,or the meatwill absorb the glutamateand give me a migraine.I can sometimes eat beef or buffalo cooked with the bone,but it varies.I do best if the bone is removed.So you shouldexperiment to see if your meat cooked withbone s contributing to your glutamateimbalance andbe aware that bone broth will increase your glutamate levels.Slow cooking braising,stewing. grilling,BBQing smoking,Wok cooking,and high-heat skillet cooking allincrease glutamate. 骨汤，这是通常建议愈合肠道是非常高的谷氨酸盐，尤其是鸡骨，例如，我喝了一小口含 有谷氨酸盐的骨 头 汤 ，立刻就偏头痛了。我甚至不能用骨头煮鸡肉或牛肉，否则肉会吸收 谷氨酸盐，让我偏头痛。我有时可以吃带骨头的牛肉或布法罗，但它有所不同。如果骨头 被移除我会做得更好。因此，你应该尝试看看你的肉与骨头一起煮是否会导致你的谷氨酸 盐不平衡，并注意骨头汤会增加你的谷氨酸盐水平。慢煮，炖，炖，烧烤，烧烤，吸烟， 炒锅空饪和高温的锅烹饪都增加谷氨酸盐。 Some common foods that are particularly highin glutamate are parmesancheese, Roquefort cheese,tomato juice,grape juice,and peas.Walnuts,mushrooms. broccoli,tomatoes,and oystersare moderately high as well.Chicken and potatoes to a much lesser degree.If youeliminateall the other high glutamate substances, then you may not have a need to reducesome of these health-enhancing foods like broccoli,walnuts,and chicken.However,if your glutamate levels are really elevated, then these foods may be problematic as wel,at least until you get levels reduced to some degree. 一些常见的谷氨酸盐含量特别高的食物是帕尔马干酪、罗克福尔干酪、番茄汁、葡萄汁和 豌豆，核桃、范菇、花郦菜、西红柿和牡蛎也是中等偏高。鸡肉和土豆的程度要小得多 如果你消除了所有其他高谷氨酸盐物质，那么你可能就不需要减少一些增强健康的食物， 如西兰花，核桃和鸡肉。然而，如果你的谷氨酸水平真的升高了，那么这些食物也可能有 问题，至少在你的水平降低到一定程度之前 Protein powders,aminoacid formulas,and collagen are high in glutamate.Branch chained aminos(leucine,isoleucine,and valine)taken inhigh concentrations can be excitotoxic. 蛋白质粉、氨基酸配方和胶原蛋白都富含谷氨酸。高浓度的分支链氨基(亮氨酸、异亮氨 酸和微氨酸)可能具有兴奋性毒性。 Other Contributing Factors to GABA and Glutamate Imbalance GABA和谷氨酸失衡的其他影响因素
There are other genetic polymorphisms that may inhibit your abilityto synthesize GABA itself,besides those we discussed that involve the GAD1 gene. 除了我们讨论的涉及GAD 1基因的基因多态性，还有其他基因多态性可能会抑制您合成 GABA 本身的能力。 Up-regulation of the CBS gene,which increases alpha-ketoglutarate productioncan leadto excess glutamate. CBS基因的上调增加了a- 酮戊二酸的产生，可导致过量的谷氨酸。 Conversion of glutamate to GABA by glutamate decarboxylase (GAD)is inhibited by copper,so make sure copper levels are not elevated. 铜会抑制谷氨酸脱羧酶(GAD) 将谷氨酸转化为GABA, 因此请确保铜水平不会升高。 Pyroluria is agenetic problem in hemoglobin synthesis that can result in deficiencies in B6 and zinc,both of whicharecritical for the production of GABAand the management of excess glutamate.Therefore,if you have pyroluria itcan indirectly contributeto impairingGABA and glutamate balance. 热尿症是血红蛋白合成中的遗传问题，可导致86和锌缺乏，这两者对于GABA的产生和过 量谷氨酸的管理至关重要。因此，如果你有热尿，它可以间接地有助于损害GABA和谷氨 酸盐的平衡。 Chronic stress is a major contributing factorto thedepletionof GABAand other inhibitory neurotransmitters.High levels of inhibitory neurotransmitters ike gamma-aminobutyricacid and serotonin are needed to modulate thestress response system.They help the mind and body return to theparasympathetic state when the stressful event is over.If the stressful event is never over,thenthey are called upon repeatedly and over time this willdrain their levels.Therefore. managing chronic stress is a vital elementto increase GABA and lower glutamate and maintain that balance. 慢性应激是导致GABA 和其他抑制性神经递质耗蝎的主要因素。高水平的抑制性神经递 质，如y-氨基丁酸和血清素，是调节应激反应系统所必需的。当压力事件结束时，它们帮 助大脑和身体回到副交感神经状态。如果压力事件永远不会结束，那么他们会被反复召 唤，随着时间的推移，这将耗尽他们的水平。因此，管理慢性压力是增加GABA 和降低谷 氨酸并保持这种平衡的重要因素。 Childhood abuse ortrauma alters GABA receptors,resulting in less GABA function. and this iscarriedwith the survivor into adulthood.Survivorsof abuse also have ower levels o serotonin and dopamine.They are also left withan upregulated and hypersensitive stress-response system. This is also trueof any type oftrauma,acute stress,or life-threatening event as an adult as wellsuch asrape,domestic violence, or a natural disaster. 童年虐待或创伤改变了GABA 受体，导致GABA 功能减少，这与幸存者一起进入成年。虐 待的幸存者也有较低的血清素和多巴胺水平。他们还留下了一个上调和高度敏感的压力反 应系统。这也适用于任何类型的创伤，急性压力或威肋生命的事件，如强奸，家庭暴力或 自然灾害 On the otherhand,high levels of glutamate may cause excitability inthe amygdala, which incitesanxiety,fear,and panic andsets off thestress response system. 另一方面，高水平的谷氨酸可能会导致杏仁核的兴奋性，从而引发焦虑，恐惧和恐慌，并 启动压力反应系统 Vitamin Kis very important forGABA and glutamate balance as well,as itis needed for healthy calcium metabolism where it reacts with glutamate and calcium to deliver calciumto the bones and teeth,and it prevents the accumulation of excess calciumwhich would contribute to cell death.Vitamin Kis a fat-soluble vitamin: however,unlike other fat-soluble vitamins,it is not stored in the body and must be consumed on adaily basis.Vitamin K1 is found in leafy greens.Typically,vitamin K2 s produced when the friendly flora in our gut process leafy greens,but if dysbiosis s present oryoure not eating leafygreens,then vitamin Kmay be insufficient.But vitamin K2 isalsofound in a variety of foodsources like dairy and animal protein. Grass-fed butter is a goodsource of Vitamin K2. 维生素K对GABA 和谷氨酸的平衡也非常重要，因为它是健康的钙代谢所必需的，它与谷 氨酸和钙反应，将钙输送到骨骼和牙齿，并防止过量钙的积累，这将导致细胞死亡。维生 素K是一种脂溶性维生素；然而，与其他脂溶性维生素不同，它不储存在体内，必须每天食 用。维生素K1存在于绿叶蔬菜中。通常，当我们肠道中的友好植物群加工绿叶蔬菜时，就 会产生维生素K2, 但如果存在生态失调或您不吃绿叶蔬菜，那么维生素K可能不足。但维 生素K2 也存在于各种食物来源中，如乳制品和动物蛋白。草饲黄油是维生素K2 的良好来 源 。
The pancreas uses Vitamin Kabundantly forsugar regulation.In addition to the brain,thepancreas is alsovery vulnerable to the accumulation of excessive glutamate or otherexcitotoxins,which willfurther impair the regulation of sugar.As we discussedpreviously,too much or too little insulin or glucosecan both contribute to excess glutamate,therefore,keeping glutamate and GABAin balance iscritical for the health of the pancreas and all its functionsand the health of the pancreas isvital formaintaining the balance. 胰腺大量使用维生素K来调节血糖。除了大脑，肤腺也非常容易受到过量谷氨酸或其他兴 奋性毒素的积累，这将进一步损害糖的调节。如前所述，过多或过少的胰岛素或葡萄糖都 可能导致过量的谷氨酸，因此，保持谷氨酸和GABA 的平衡对胰腺及其所有功能的健康至 关重要，肤腺的健康对于维持平衡至关重要 Some people may havea genetic predisposition to have moreglutamate receptors than others,and the more glutamate receptors you have,the more you will take in.In this case.you wil likely be someone who always tends to lean toward excess glutamate activity and will need to engage in life-long ongoing monitoring andmaintenanceto prevent overstimulation,celdeath,and neurological symptoms.However,ifthere is excess glutamate in the system due togenetic mutations,methylation problems,etc,then more glutamate receptors will be generated aswell. 有些人可能有遗传倾向，比其他人拥有更多的谷氨酸受体，你拥有的谷氨酸受体越多，你 摄入的就越多。在这种情况下，你可能是一个总是倾向于过量谷氨酸活动的人，需要络身 进行持续的监测和维护，以防止过度刺激，细胞死亡和神经症状。但是，如果由于基因突 变、甲基化问题等原因，系统中存在过量的谷氨酸，那么也会产生更多的谷氨酸受体 As is true for all neurotransmitters,ensuring that you get adequatesleep is vital for normal funcion because sleepdeprivationcauses neurons to lose sensitvity to neurotransmitters,thus impairingcommunication. 与所有神经递质一样，确保充足的睡眠对正常功能至关重要，因为睡眠不足会导致神经元 对神经递质失去敏感性，从而损害交流。 Its also important totake note thatitisnot possible to eliminate every singlesource of glutamate or other excitotoxins,nor doyouwant to.Remember that glutamate is vital for proper brain function in smallconcentrations,the goalis to prevent excess. Preventing overstimulation,celldeath,andneurological symptoms maysometimes be a matter of moderating accumulation.The morefoods or substances that one consumes that are excitotoxic the more it builds up.You may getaway witha little consumption,but if consumption is high then it pushes you over the edge of the cliff,and symptoms present. 同样重要的是要注意，不可能消除谷氨酸或其他兴奋性毒素的每一个来源，你也不想，记 住，谷氨酸在小浓度下对大脑正常功能至关重要；目标是防止过量。防止过度刺激、细胞 死亡和神经症状有时可能是一个缓和积累的问题。 一个人消耗的食物或物质越多，兴奋毒 性就越大，你可能会逃脱一点消费，但如果消费是高的，那么它把你推到悬崖边，症状出 现。 One of the greatestaspects of GABA is that it also opposes norepinephrine,your otherprimary excitatory neurotransmitter which is also important forstimulation, bu it sets off the stress responsesystem.Like glutamate,norepinephrine is also toxic to the brain when itis in excess. Excess norepinephrinecan produce many of thesame kinds of symptoms that excess glutamate produces and itcansometimes be hard to tell the difference between the two.Fortunately.when you focus on increasing your gamma-aminobutyric acid then you help reduceexcess norepinephrine in addition to excess glutamate. GABA 最重要的一个方面是它还能对抗去甲肾上腺素，去甲肾上腺素是你的另一种主要兴 奋性神经递质，对刺激也很重要，但它会启动应激反应系统。和谷氨酸一样，去甲肾上腺 素过量时也会对大脑产生毒性。过量的去甲肾上腺索会产生许多与过量谷氨酸产生的相同 的症状，有时很难区分两者。幸运的是，当你专注于增加你的y-氨基丁酸，那么你就可以 帮助减少过量的去甲肾上腺素和过量的谷氨酸。 In Summary总之 So,to summarize the steps that should be taken to increase GABAand lower glutamate,it is vital to be eating the rightdiet,avoiding excitotoxins,managing stress,avoiding environmental toxins,addressing nutritional deficiencies and/or genetic polymorphisms,getting adequate sleep,supporting a healthy gut,assessing for microbial overgrowth,and identify any other nails in the shoe thatmay exist.We must consistently eat and live in a manner that encourages balance on an ongoing and lifelong basis.
因此，为了总结增加GABA 和降低谷氨酸盐应该采取的步骤，至关重要的是要吃正确的饮 食，避免兴奋毒素，管理压力，避免环境毒素，解决营养缺乏和/或遗传多态性，获得充 足的睡眠，支持健康的肠道，评估微生物过度生长，并确定鞋中可能存在的任何其他钉 子。我们必须坚持以一种鼓励持续和终身平衡的方式饮食和生活。 It's very important thatyou dont just start supplementing with everything youve read will be helpful,as thisusually backfires and you get the exact opposite effect. The sicker you are the slower you need to go with supplementation.Only take one thingat a time and monitor yourresponse before trying something else.Some people must start with veryminute doses.In most cases,less is more when it comes tosupplementation.In many cases,stayingaway from supplementation is one of the best things one can do for balancing GABA and glutamate.The best results are going to be achieved with proper changes in diet and lifestyle strategies and techniques. 这是非常重要的，你不只是开始补充一切你读过将是有益的，因为这通常适得其反，你得 到完全相反的效果。你病得越重，你需要补充的速度就越慢。一次只做一件事，在尝试其 他事情之前，先观察你的反应。有些人必须从非常小的剂量开始。在大多数情况下，少就 是多，当涉及到补充。在许多情况下，远离补充剂是平衡GABA和谷氨酸的最佳方法之 一。最好的结果将通过饮食和生活方式策略和技术的适当改变来实现。 Working with neurotransmitters is a complex and difficultprocess thatis best done witha practitioner who has expertise in this area.However,finding someonewho hasenough expertiseto cover allthe bases wehave presented on this page is very dificult aswell,so you serve yourself better by being very well informed before beginning the journey.Please notethatalthough l knowagreat deal,Ido not know everything either.'m always in the learning process and this page is updated periodicallyas new knowledge comes to light. 神经递质的工作是一个复杂而困难的过程，最好是由在这方面有专业知识的医生完成。然 而，找到一个有足够专业知识的人来涵盖我们在本页上捉出的所有基础也是非常困难的 所以在开始旅程之前，你可以更好地为自己服务。请注意，虽然我知道很多，但我也不是 什么都知道。我总是在学习的过程中，这个页面会定期更新，因为新的知识会出现。 Need Help Balancing Your GABA and Glutamate? 需要帮助平衡您的GABA和谷氨酸?
References引 用 Abshire VM1,Hankins KD,Roehr KE,DiMiccoJA.Injection of L-allylglycine into the posterior hypothalamus in rats causes decreases in local GABA which correlate with increases in heart rate.Neuropharmacology.1988 Nov;27(11:1171-7. Abshire VM1,Hankins KD,Roehr KE,DiMiccoJA.将L-烯丙基甘氨酸注射到大鼠下丘 脑后部引起与心率增加相关的局部GABA 减少。神经药理学。1988年11月；27(11): 1171-7。 L.Amoreaux WJ.Marsillo A.E ldrissiA.Pharmacologicalcharacterization of GABA
receptors in taurine-fed mice.J Biomed Sci.2010;17Suppl 1:S14 L.Amoreaux WJ,MarsiloA,El Idrissi A.牛磺酸喂养小鼠中GABA 受体的药理学表征。 生物医学杂志2010年；17增刊1:514 El IdrissiA,L?AmoreauxWJ.Selective resistance of taurine-fed mice to isoniazide- potentiated seizures:invivofunctional test for the activity of glutamic acid decarboxylase.Neuroscience.2008 Oct15;156(3):693-9. 伊德里西湖Amoreaux WJ.牛磺酸喂养小鼠对异烟肼增强癫病发作的选择性抵抗：谷氨酸 脱羧酶活性的体内功能试验。神经科学：2008年10月15日；156(3):693-9. Todd D.Prickettand Yardena Samuels.MolecularPathways  ysregulated Glutamatergic signaling Pathways in Cancer.ClinicalCancer Research August 15, 201218:4240 托德D.普瑞克特和亚戴娜塞缪尔分子通路：癌症中谷氨酸能信号通路失调。临床癌症研 究2012年8月15日18:4240 Dr.Amy Yasko,Autism  athways to Recovery.Neurological Research Institute,LLC 2004.2007,2009 Amy Yasko博士，自闭症：康复之路，神经学研究所，LC2004 年、2007年、2009年 Datis Kharrazian.Why Isnt My Brain Working?:Arevolutionary understanding of brain decline and effective strategies to recoveryour brain's health.Carlsbad California.ElephantPress(2013) 达提斯哈拉齐安为什么我的大脑不工作?:对大脑衰退的革命性理解和恢复大脑健康的 有效策略。卡尔斯巴德加州。大象出版社(2013) Moykkynen,Uusi-OukariM,HeikkilaJ,et.al.Magnesium potentiation of the function of native and recombinant GABA(A)receptors.Neuroreport.2001 Jul 20;12(10:2175-9. Moykkynen,Uusi-OukariM,HeikkilaJ,etal.Magnesium potentiation of the function of native and recombinant GABA(A)receptor.神经报告。2001年7月20 日；12(10):2175-9. Contrusciere,Paradisi 5,MatteucciA,Malchiodi-Albedi F.Neurotox Res.2010 May;17(4)392-8.doi:10.1007/s12640-009-9115-0.Epub 2009 Sep15.Branched- Christopher Lane.Brain Damage from Benzodiazepines.Nov18,2010 克里斯托弗·莱恩苯二氮卓类药物造成的脑损伤。2010年11月18日， https:/www.psychologytoday.com/us/blog/side-effects/201011/brain-damage- benzodiazepines H.Ashton.Protracted withdrawal syndromes from benzodiazepinesJournal of Substance Abuse Treatment.1991;8(1-2):19-28. H.阿什顿苯二氮卓类药物引起的普罗维汀戒断综合征。物质滥用治疗杂志。1991;8 (1-2):19-28 https:/www.ncbinlm.nih.gov/pubmed/1675688 Yaffe Kristine,Boustani Malaz.Benzodiazepinesand risk of Alzheimer's disease.BMJ 2014;349:g531 https/www.bmj.com/content/349/bmj.g5312/rr/775731
Karen Kurtak,LAc.Adventures inGlutamine:How Side Effects to Glutaminecan Help You ldentify the Rootof Gut Issues. https://karenkurtak.com/adventures-in- glutamine-how-side-effects-to-glutamine-can-help-you-identify the-root-of-the- problem/ glutamine-can-help youidentify the-root-ofthe-problem/
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About The Author 关于作者 Cynthia Perkins,M.Ed.Cynthia Perkins M.Ed. Cynthia Perkins,M.Ed.is an author,educator,and holistic health coach helping individuals withchronic health conditions to live life to the fullest,enhance their mental.physical,and spiritual health and wel-being,improve the quality of thei lives,and take charge of their healing journey. cynthia Perkins是一位作家，教育家和整体健康教练，帮助患有慢性 健康状况的人充分享受生活，增强他们的心理，身体和精神健康和福 祉，提高他们的生活质量，并负责他们的治疗之旅
167 thoughts on"How to Increase GABA and Balance Glutamate:Your Definitive Guide" 167 thoughts on“如何增加GABA和平衡谷氨酸：你 的饮食指南”
Pc MAY 29.2014AT920AM 五月29,2014在9:20上午
Good artide,very thorough. 好文章，非常全面 Idefinitely have glutmatae problems.I first noticeda big difference by cutting out sources of glutamatesuch as yeast extract from processed foods.Then I tried eating chicken brothand discoveredthat gave me a horrible reaction. 我肯定有脑脊髓病，我第一次注意到一个很大的区别是通过切断谷氨酸盐的来源，如加工 食品中的酵母提取物。然后我试着吃鸡汤，发现这给了我一个可怕的反应 rve tried lots of different protein powders because l have difficulty digesting meat, but allto no avall.They cause a pronounced glutmate effect. 我尝试过很多不同的蛋白粉，因为我很难消化肉类，但都无济于事。它们会引起明显的寄 生效应。 What to do?It seemssuch a depressing situation when you can barely eat any foods andreact to everything.I alsohave histamine issues.Seems like supplements are the only way forward with these issues.I already followanautoimmune dietwhich s mostyjust meatand vegetables. 该怎么办呢?这似乎是一个令人沮丧的情况下，你几乎不能吃任何食物和反应的一切。我 也有组胺问题。似乎补充剂足解决这些问题的唯一途径。我已经遵循自身免疫饮食，主要 是肉类和蔬菜。 Reply 答 复
ADMIN-CYNTHIA PERKINS管理员-CYNTHIA PERKINS MAY 31.2014AT 11:13PM 五月31,2014在11:13下午 HiPC, 晦 PC, Iwould take a look at the following article on problemswitheating meatand see if any of these apply toyou or could be helpful and just keep moving forward.Supplements can be helpful,but they can not replace your meals.The focus needs tobe on increasing your ability to eat meat. 我会看看下面关于吃肉问题的文章，看看这些问题是否适用于你，或者可能对你有帮 助，继续前进。补充剂可能有帮助，但它们不能取代你的膳食。重点应该放在增加你 吃肉的能力上。 https//www.holistichelp.net/blog/how-to-eat-meat-again/ Additionaly,I would also try and change yourmindset.Allowing yourself to interpret the situation as depressingis counterproductive.Try and view it as learning experience,ajourneyof self-discovery,andagift.Everything we learn about ourselves,our bodies and how we interact with food is a gift,because it enablesto makechanges that can improve the quality ofour lives.Takea look at the following page as well. 另外，我也会努力改变你的心态。允许自己把这种情况解释为令人沮丧是适得其反 的。试着把它看作是一次学习经历， 一次自我发现的旅程， 一份礼物。我们所了解的 关于我们自己、我们的身体以及我们如何与食物互动的一切都是一份礼物，因为它使 我们能够做出改变，捉高我们的生活质量。也看看下面的页面 https://www.holistichelp.net/blog/finding-peace-and-happiness/ Best 最 好 cynthia 辛西娅 Reply 答 复
AMANDA 阿量达 DECEMBER12.2014AT757PM 十二月12,2014在7:57下午 I recently just came off of abenzodiazepine after two years of use foranxietyand trauma.Ionly recently discovered the terrible effects ofthe benzos on the GABA receptors and am now trying everything in my powerto correct this issue sinceI have stopped takingit.As expected,rm having aprettydifficult time with muscle soreness/fatigue/earringing/head pressure/anxiety/rumination/etc.Is there anything that you can suggest for a starting point in buidingthe GABA receptors back up.or isthis something that will only come in time?Thankyou! 我最近刚刚摆脱了苯二氮卓类药物后，两年的焦虑和创伤使用。我只是最近才发现苯并对 GABA 受体的可怕影响，现在我正在尽我所能纠正这个问题，因为我已经停止服用它。正 如预期的那样，我有一个相当困难的时间与肌肉酸痛/疲劳/耳鸣/头部压力/焦虑/反刍/ 等。有什么,你可以建议一个起点，在建设GABA 受体备份，还是说这是迟早的事谢谢 你，谢谢 Reply答 复
AC IANUARY1.2015AT 2:54 PM 一月1,2015在2:54下午 Hi Cynthia,嗨辛西娅 Iwas prescribed klonopinforinsomnia and OCD,the latter ofwhich I believe was induced by tamoxifenand low myo-inositol.Now lam trying-withagood doctor's help-taper from valium.I thoughtbone broth (homemade)would be great for me. Do you have any recommendations about what Ishould eat to maximize healing and minimize side-effects while Itaper?Thank you! 我被开了氯硝西泮治疗失眠和强迫症，我认为后者是由他莫昔芬和低肌醇引起的。现在我 正在尝试-在一位好医生的帮助下-逐渐停用安定。我想骨汤(自制的)对我来说会很 好。你有什么建议，我应该吃什么,以最大限度地恢复和减少副作用，而我逐渐减少?谢 谢你，谢谢 Reply 答 复
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