Monday 9 July 2012

Food for Mood Monday.... Seriously serotonin!

So, last week I talked a bit about vitamin B and how it can improve your mood.  This week I wanted to take a closer look at serotonin and what foods can not only boost your serotonin levels, but stimulate the ongoing production of it, which is what we are really chasing in the fight against low moods and depression....

Carbohydrates can give you an instand lift because they trigger the release of serotonin to the brain, but on it's own it is just a quick fix. 

Proteins contain the amino acid tryptophan, the building block for serotonin but don't go it alone either.  Tryptophan works best when eaten with  a small amount of complex carbohydrate - think vegies, nuts, legumes; and the complex carbs are essential to help your brain properly process the tryptophan in the protein.

Essential Fatty Acids (EFAs) are also necessary in the production of serotonin and overall brain health, so you will want to increase your consumption of Omega 3 and Omega 6 rich foods.  These fatty acids are "essential" because they are the only ones that can't be manufactured in the body so we must obtain them through our diet.  The richest dietary source of Omega 3 fats is in oily fish like tuna and salmon.  In fact, surveys have shown that the more fish a country eats, the lower the incidence of depression.

Proteins such as turkey, fish, chicken, cottage cheese, nuts, cheese, eggs and beans all contain generous levels of tryptophan.  Get plenty of eggs and dairy in your diet, and eat fish a few time a week.  Good sourses are salmon, mackerel and turn.  Vegos can also nosh on avocados, nuts, flaxseeds, vegetable oils (walnut, avocado, almond, flax and olive) and seeds. 

It is also recommended to take a good fish oil supplement.  This is where I fall over, cos I am terrible at taking pills!  I can remember to take my meds and the contraceptive pill (cos my uterus is officially in retirement!) but I really struggle taking anything else...even when I keep them all together in a little basket, I still have trouble:( 
Some of the foods listed above also contain BOTH tryptophan and EFAs.  Bonus!
Turkey is one of the best protein foods that increase serotonin levels. The fact that people often report feeling very relaxed and even sleepy after eating turkey is testament to how much tryptophan it contains. Turkey is also rich in essential fats, and these are supplied in a balanced ratio.

Flaxseeds are great because of the tryptophan and it's high levels of Omega 3 fatty acids, which make up a large proportion of brain nerve cells. 

Other healthy and delicious foods that increase serotonin levels are asparagus, avocado, pecans, pineapple, eggplant, spinach, walnuts, oats, and coffee (mmmm, coffee.....if you use it sensibly as too much will suppress serotonin).

Chocolate shouldn't be discounted either, but it HAS to be the good stuff.  By good stuff, I mean dark chocolate at 70% cocoa or higher.  Milk chocolate has too much sugar in it (remember that post?) and will give you a blood sugar spike with a huge crash that brings the serotonin down with it.  Aim for a good quality, dark chocolate and small bits at a time so you get the health benefits without the spike.  The higher the cocoa content the better.  

A word to the wise....


It is important to note that you shouldn't eat JUST to raise your serotonin levels, after all our bodies need many and varied nutrients to remain healthy and well.  While protein contains tryptophan, it isn't enough to rid you of depression.  These foods together with natural sunlight (Vit. D) and exercise will raise your serotonin levels in order to improve your symptoms, however the severity of your depression is a major factor in how well this works.
So, if you have severe, chronic depression then you should still eat this way, but not as a substitution for medication that may actually be saving your life.  People with mild to moderate depression should seriously consider eating for their mental health if not on medication. 
If eating a healthy, balanced diet is a total lifestyle change for you, then you should make these changes in consultation with your healthcare provider or a nutritionist, never do it alone as you need to make sure you are getting the balance right, especially if you are eating for mental health! 
As hard as it can be to give up the deep fried, processed, sugary foods that we love and we think help us feel bette, we need to remember that it doesn't last and our long term health is much more important.  So make it your clear intention to make the changes you need to make to eat better and get moving.  Once you start, it only gets easier and feeling better will be your testament to that. 
Bye from your chicken loving
                      Mummy in Disguise
                                                      xoxo




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