In a world over-reliant on pills, we forget a critical truth: our brains and bodies already produce many of the chemicals we need to heal, function, and thrive. While medications can be essential, especially for some mental health conditions, they should not be the only approach we rely on. For many people, natural lifestyle strategies can stimulate biochemical healing with fewer side effects and greater personal empowerment.
Let’s break down the brain chemicals we can produce, the nutrients we must get from food, and how this knowledge helps support conditions like ADHD, bipolar disorder, and PTSD.
The Chemicals We Can Create – And How to Trigger Them
Dopamine – The Motivation Molecule
Dopamine drives motivation, reward, and focus—areas commonly affected in ADHD and PTSD (Volkow et al., 2009).
Boost it naturally through:
- Goal setting and reward loops
- Physical exercise (especially strength training)
- Cold exposure (Knechtle et al., 2020)
- Tyrosine-rich foods like eggs, fish, and legumes
Serotonin – The Mood Stabilizer
Low serotonin is linked to depression, anxiety, and sleep disturbances (Young, 2007).
Boost it with:
- Sunlight (Vitamin D enhances serotonin synthesis; Lambert et al., 2002)
- Gratitude journaling
- Meditation
- Tryptophan-rich foods like turkey, oats, and bananas
Oxytocin – The Connection Hormone
Oxytocin fosters trust, bonding, and emotional resilience—often deficient in trauma survivors (Heinrichs et al., 2003).
Stimulate it through:
- Physical touch and affection
- Eye contact
- Acts of kindness
- Time with pets or loved ones
Endorphins – The Body’s Natural Painkillers
Endorphins reduce pain and increase pleasure; they’re triggered by stress, exercise, or laughter (Boecker et al., 2008).
Increase them via:
- Cardio workouts
- Laughter and play
- Dancing and music
- Dark chocolate and spicy foods
The Chemicals We Can’t Produce – But Can Eat Instead
Omega-3 Fatty Acids (EPA/DHA)
Essential for brain structure and mood stabilization, omega-3s reduce symptoms of ADHD, depression, and bipolar disorder (Gómez-Pinilla, 2008).
Sources: Salmon, sardines, flaxseeds, walnuts
Magnesium
Regulates the nervous system and improves anxiety and sleep—often deficient in trauma and ADHD populations (Boyle et al., 2017).
Sources: Leafy greens, almonds, pumpkin seeds, avocados
B Vitamins (B6, B9, B12)
Help synthesize neurotransmitters and support cognition. Deficiencies may mimic or worsen mood disorders (Kennedy, 2016).
Sources: Eggs, legumes, leafy greens, fortified grains
Zinc
Crucial for neurodevelopment and immune health. Low zinc is associated with depression and ADHD (Prasad, 2013).
Sources: Red meat, shellfish, seeds, whole grains
How This Applies to ADHD, Bipolar, and PTSD
ADHD
Beyond focus, ADHD involves low dopamine and poor self-regulation. Nutritional interventions (omega-3s, high-protein diets), physical movement, and brain coaching can significantly improve outcomes (Hawkey & Nigg, 2014).
Bipolar Disorder
Mood cycling is influenced by inflammation, circadian rhythms, and nutrient status. Omega-3s, sleep hygiene, and magnesium-rich diets support mood stability (Sarris et al., 2012).
PTSD
Trauma impacts brain regions responsible for memory, fear, and regulation. Interventions that increase oxytocin, serotonin, and endorphins—like EMDR, mindfulness, and social connection—can retrain the brain’s stress response (Van der Kolk, 2014).
Food Is Fuel – But Also Feedback
Our bodies and brains respond to what we do, what we eat, and how we think. Medications have their place, but for many, sustainable change comes from rebuilding the inner pharmacy—by feeding and triggering the systems that already exist within us.
Practice Makes Permanent Can Help
At Practice Makes Permanent, we go beyond symptom management. We empower people to build their internal healing systems through education, neuroscience, and practical tools.
We offer:
- Mental well-being coaching based on brain science
- Nutrition-mental health integration (without overwhelming diets)
- Support for ADHD, bipolar, and trauma clients looking for alternatives
- Long-term coaching programs to rewire habits and enhance emotional strength
Book your free discovery call today and begin rebuilding your brain from the inside out.
Visit us at www.practicemakespermanent.com.au
References
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., … & Tolle, T. R. (2008). The runner’s high: opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531.
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.
Hawkey, E., & Nigg, J. T. (2014). Omega-3 fatty acid and ADHD: blood level analysis and meta-analytic extension of supplementation trials. Clinical Psychology Review, 34(6), 496–505.
Heinrichs, M., Baumgartner, T., Kirschbaum, C., & Ehlert, U. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389–1398.
Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68.
Knechtle, B., Nikolaidis, P. T., & Rosemann, T. (2020). Cold water swimming—benefits and risks: a narrative review. International Journal of Environmental Research and Public Health, 17(23), 8984.
Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., & Esler, M. D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842.
Prasad, A. S. (2013). Discovery of human zinc deficiency: its impact on human health and disease. Advances in Nutrition, 4(2), 176–190.
Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271–274.
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., … & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091.
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394–399.