Hey Georgie, I have been reading about brain chemistry and it turns out that the complex chemicals in the human nervous system are affected by the foods that we ingest. Specifically, serotonin levels can be increased with proper nutrition to gives us the edge when we feel like giving up or cheating on our diet. In many cases people choose the pharmaceutical path to increase serotonin but instead, what are some ways to NATURALLY boost this chemical to keep us feeling energized and ready to take on our weight loss goals? What food groups boost serotonin or what are some ways to keep your mood positive?
Richard
Hi Richard. I’m not sure that increasing serotonin levels (above a normal baseline) is possible with food, or even desirable. But low levels of serotonin are involved with some common problems including depression and migraines, and in these cases, restoring the levels in a desirable thing. Serotonin is intricately involved in mood, sleep, and even addiction. It is possible that dietary strategies could help restore a more normal level, possibly avoiding the need for more aggressive drug therapy. And my opinion always is, try food first! Its highly unlikely to do harm, and just might be enough to avoid medications, which although more potent, present their own side effects and risks.
To start off, one of the things that can bring on a low serotonin level is: food restriction. A recent study found that food-restricted rodents cleared serotonin faster, which might lead to the mood disturbances that are observed when people go on calorie-restricted diets. So the ironic answer to your question might be: stop dieting.
So can you eat food with serotonin in it? Nope. You can’t even take it in a pill. But your body makes serotonin from an amino acid called tryptophan. And you can’t make your own tryptophan, because it’s an essential amino acid- you have to eat it. Consuming tryptophan-rich foods might be able to boost the production of serotonin. Some of these foods include: turkey, black eyed-peas, walnuts, almonds, sesame or pumpkin seeds, and cheddar or swiss cheese. For certain, not eating enough protein will limit the amount of serotonin you can produce, simply from lack of the precursors.
But wait, there’s more! Eating carbohydrate rich foods also seems to raise serotonin levels. How’s that? A high carbohydrate meal causes insulin release, which seems to increase the amount of tryptophan that can cross the blood-brain barrier. Insulin causes many other amino acids to be cleared from the bloodstream (but not tryptophan), so they aren’t around to compete with tryptophan for transport into the brain. Sugary foods like candy seem to have the greatest effect, but it only lasts one to two hours, so isn’t really favorable for a lasting serotonin boost. Complex, whole grains are a better choice.
To step aside from tryptophan for a moment, I’d like to point out that a balanced diet, with adequate carbs and proteins, can also help your mood by stabilizing blood sugar. Low blood sugar will sap your energy, focus, and mood as swiftly as low serotonin levels- so ideally, you’d also want to make sure you’re eating frequently, avoiding excess sugars, and including protein with every meal (and snack) to keep your blood sugar stable and your brain functioning at its best. But certainly, if anyone out there thinks that their migraines or emotional difficulties might be worthy of a medical checkup, they probably are. So try incorporating those healthy foods into your diet, but also have a chat with your MD to make sure there isn’t a more serious cause.
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