Improve Your Mood With Food!

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Here are some simple ways to improve your mood with the foods you’re eating.  Avoid refined foods & increases whole foods is a simple way to help improve your mood & here are some more examples.

Firstly about our neurotransmitters Serotonin and Dopamine. 

Serotonin is an important neurotransmitter in multiple functions including regulating sleep cycles, influencing mood, learning, pain perception and the immune system When serotonin is too high you may feel sluggish, when serotonin levels are low you will have intense food cravings particularly for carbohydrates. To increase your serotonin ingesting foods high in it’s precursor (tryptophan) is the most simple way. Foods high in tryptophan include, turkey, cream cheese, ricotta, meat , poultry, and some seeds and nuts

 Dopamine is a neurotransmitter that controls the brains pleasure centre. When dopamine is low it may enhance boredom, lack of interest and motivation, poor communication and depressive activity. When it’s too high it may cause you to be more aggressive, take more risks and have distorted perceptions of reality. It too has a precursor called tyrosine, which is also a precursor to L-dopa, dopamine, norepinephrine and epinephrine. These are responsible for alertness, increased energy with quicker, more accurate reaction times. Tyrosine is found in eggs, meats, poultry, fish, nuts, seeds, legumes grains and avocados,

Endorphins are chemicals that the body releases to cope with pain, and promote a positive state. A food substance that is closely related is phenylethylamine, which is found in chocolate! Yes that’s right chocolate. Phyenylalamine unfortunately only lasts in the body from 10-20minutes when ingested and why so many people reach for chocolate when they are stressed.

Feeling cranky? When was the last time you ate?? Regularly eating & keeping and your blood sugar levels level with good quality protein, low glycaemic index foods, plenty of fresh fruits & vegetables & essential fatty acids will improve your mood dramatically.

Feeling anxious? Omega-3 fatty acids found in salmon, tuna, mackerel, avocado, nuts and seeds have shown extensive research support for both the prevention and treatment of clinical depression, mood and anxiety disorders. They are essential for brain and nervous system function and are required for myelin synthesis.

Other nutrients suggested to improve mood are magnesium, folate and other B vitamins,.

References

Gropper SS, Smith JL, Groff JL 2005. . Advanced Nutrition for Human Metabolism 4^th Edition. Wadsworth  Publishing USA

Juhl, J 1998, Fibromyalgia and the Seratonin Pathway,  Alternative Medicine, Review, vol. 3, no.5, pp. 367-375.