Peace of Mind: Raising Serotonin Levels

Peace of Mind: Raising Serotonin Levels

Want to raise your "feel good" levels in your mind and body? Of course you do! Keep reading to see just how easy it is to start and what types of foods can naturally help create smiles on that beautiful face of yours!

Serotonin

is a brain chemical responsible for regulating many of the functions in your body that contribute to your overall health and well being happiness, and feeling of fulfillment. People who have a lot of stress or suffer from different types of anxiety disorders generally do not have enough of it.

Tryptophan

is an amino acid that leaves people feeling relaxed and elevates moods in people. It is also a hormone found in foods that serve as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood.

Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety.

Top foods where Tryptophan is Found:

1. Soup

Soup is the best food you can take to relax.

Chicken stock is the best option since it makes your body get rid of many infections and other foreign bodies. You can also add vegetables like tomatoes, green chili, spring onion, capsicum and garlic for a calming effect on your nervous system.

Prefer hot soups over colder ones and those having thin consistency rather than thick pasty ones.

2. Milk

Milk is another beverage that can help you relax, the reason behind taking it at bed-time.

If you need a quick calming effect, reach out for a glass of warm milk (hormone free and organic, of course!) Warm milk is known to contain tryptophan –a compound which helps in the production of serotonin (around 43%).

Serotonin is known to induce a feeling of pleasure along with helping in sleep. You can always take in cold milk during the day to avoid drowsiness for cold milk is still rich in calcium which also induces calmness.

All milk products including ice cream have the same effect but they must be low in sugar content.

3. Free Range or Cage Free Eggs

Just like milk, eggs are a source of amino acids packed with tryptophan which is a relaxing brain chemical.

Make sure you include eggs in your diet either in breakfast or as a snack (try a boiled egg).

4. Organic Cheese

Cheese being classified as a protein source has the same calming effect on your brain as of milk or eggs.Choose cheese types which are high in protein (contains tryptophan ) like Cottage, Cheddar, Gruyere, Swiss, and Ricotta varieties.

Next time you’re making a sandwich, don’t forget to layer some shredded cheese in it.

5. Raw Honey

Raw honey in its natural non-additive form is high in tryptophan to relax the body.

Along with tryptophan, the potassium in honey has a soothing effect on the brain and nerves. Potassium works against excessive acids and stress hormones to relax our nervous system.

Research has also shown that glucose in honey interferes with orexin (a neurotransmitter) which helps in keeping you alert. So, make sure you add a spoonful of honey to your cereals, milk, or as a spread in your grain free or sprouted sandwich! (The above picture is of honey that is clarified and processed, not raw. Raw honey is cloudy and opaque).

6. Brown Rice

Being a complex carbohydrate, brown rice simulates the release of insulin, which helps sleep-inducing amino acids enter the brain and produce sleep-inducing substances such as serotonin and melatonin.

Same is the function of all other complex carb foods like unrefined grains including oats and wheat, wholegrain pasta, and legumes. The result is a sound sleep, or at least you start feeling relaxed and calm.

7. Nuts & Seeds

Nuts are rich in magnesium, selenium, zinc, vitamin E and vitamin B-complex that help relax the brain when taken in large quantities.

❧ Peanuts and pumpkin seeds

are rich in magnesium but peanuts also have high sodium content which is why they are not good for your health when taken in large amount.

Peanut butter is a good alternative which contains both magnesium and vitamin B6.

Deficiency of magnesium leads to mental retardation while deficiency of selenium has been linked to increased depression and anxiety.

❧ Brazil nuts

are rich in selenium in zinc, and just a handful is enough to fulfill your RDA intake.

❧ Almonds, sesame seeds, and sunflower seeds

are rich in tryptophan which helps in producing serotonin. Almonds are also rich in vitamin E which helps rebuild the cellular damage caused by stress and anxiety.

❧ Walnuts

are also rich in magnesium, vitamin B and zinc –all the essential relaxing ingredients. So make sure to keep a blend of these nuts at hand.

8. Wild Caught or Sustainable Seafood

Seafood is rich in magnesium, zinc and selenium, and has the same effect on our nervous system as of nuts and seeds include tryptophan naturally.

❧ Halibut

is high in magnesium.

❧ Tuna, cod, salmon, shrimps and lobsters

are high in selenium content, though not nearly half as much as nuts.

Tuna and salmon are known to fight stress hormones in our body.

Omega-3 (a fatty acid) is also known to fight stress and help you relax since it triggers brain to produce calming hormones.

❧ Salmon, mackerel, trout, tuna, and sardines

are rich in the omega-3 compound. You can also take in omega-3 through capsules in the form of cod liver oil if seafood is not available.

9. 70% Cocoa Dark Chocolate

Dark chocolate just like other foods is rich in tryptophan, which helps manufacture serotonin, the relaxing compound. It is also known to boost the endorphin and dopamine (amino acids) levels in the brain that result in an enhanced mood.

Research has proven that eating a small amount of dark chocolate daily can lower the level of stress hormones in your body. So eat your chocolates but beware they are low in sugar content and high in cocoa content (around 30:70 ratio).

10. Organic Vegetables

Some vegetables high in magnesium have a relaxing effect on the body like other magnesium-rich foods.

❧ Spinach

has very high magnesium content and it’s also a good source of vitamin C (another relaxing agent). To keep yourself stress-free, take a cup of fresh spinach leaves or half a cup of cooked spinach.

❧ Broccoli

also helps you relax for it is high in potassium and vitamin C, so don’t forget to include it into your salads.

❧ Mint leaves

is another vegetable/herb which due to its high magnesium content relaxes the brain and helps you more focused. It also reduces the stress associated with muscle cramps and intestinal gas.

So keep a fresh peppermint juice or fresh mint leaves at hand to pop into your mouth during work.

11. Organic Teas

Tea has been used as a relaxant for a long time throughout the world. You can choose either from black, green, or other herbal teas to relax.

❧ Black or green tea leaves

are rich in L-theanine (an amino acid) which contains two sedative flavonoids: apigenin and chrysin. Other herbal teas known to reduce stress and anxiety include basil, lemon balm, valerian and chamomile.

❧ Chamomile tea

has been proven to reduce anxiety and panic in people suffering from a generalized panic disorder, but may not be good for pregnant women.

12. Organic Fruits

Fruits rich in vitamin C are the most relaxing among others for vitamin C in fruits helps in converting tryptophan into serotonin.

Study has shown that an intake of 1,000 mg vitamin C lowers levels of stress hormones in body. So, next time you need to relax, take a bowl full of fruits!

The list of such fruits is quite long:

❧ strawberries
❧ kiwi fruit
❧ dried dates
❧ figs
❧ papaya
❧ cherries
❧ oranges
❧  guava
❧  mangoes
❧  pineapple
❧  berries
❧ grapefruit
❧ bananas

Essential Oils that may elevate serotonin levels:

✪ Valerian Root
✪ Lemon
✪ Lavender
✪ Bergamot
✪ Rosemary
✪ Rose/Jasmine
✪ Melissa
✪ Peppermint
✪ Oregano

Remember:

High-tryptophan foods may:
✩ Help regulate your appetite
✩ Help you sleep better
✩ Elevate your mood

Resources: the conscious life.com, livestrong.com, active.com, Calmclinic.com

Carbs Are Making Us Fat

Carbs Are Making Us Fat. 

 

❯ Simple science has shown that carbohydrates spike insulin.
❯ Insulin creates sugar.
❯ Sugar turns into fat.
❯ Fat packs on the pounds.

With so many years of our government’s famous food pyramid base promoting the consumption of simple carbohydrates (bread, pasta, potatoes), it is no wonder obesity rates are skyrocketing in numbers.

Most people actually do not know how to prepare meals without such carbohydrates. Think about a breakfast without starches, for example.

We've been programmed to incorporate carbs (especially processed carbs) into our three meals and many snacks so that we can have balanced nutrition. Or so we’re told.   

First thing’s first.

There are many types of carbohydrates which are all a part of the family of carbohydrate compounds:

❧ starch sugar
❧ milk sugar
❧ vegetable sugar
❧ fruit sugar

Not all carbohydrates are created equally. Carbohydrates consumed into the body from an apple is vastly different from the same amount of carbohydrates taken from a chocolate bar.

Sometimes labeled the “good” carb, complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use.

There are many sides doctors, nutritionists, athletes and even people with diabetes take when it comes to whether or not carbs should be a part of a person’s nutrition.

Scientifically speaking, carbs in the diet supply our brain with glucose when we study or do any mental work. Also, carbs give the body quick energy during exercise and dietary fiber is also a carb in a very complex form that is indigestible in the human body.

It forms the bulk in our stool and is essential for normal bowel function and evacuate of waste from our bodies. 

From the side of “Carbs are making people fat,” one of the most offending of the carb family is grains (which many people think are healthier than they really are).

Why?

These grains fall into a category called “refined carbohydrates.” Once harvested and shelled, all the protein, nutrients (vitamins and minerals) are taken away (or refined), leaving just a complex carb that has an immediate effect on the body, and raises insulin levels.

When insulin levels rise, it drives calories into fat tissue. Even when you are utilizing your body for active movement—work or exercise, your body can only process so much of the carb at a given time.

What is not used up is stored as fat. What people do not necessarily know is that this constant act of raising insulin is also making people accumulate fat.  

Another point to understand between carbs and the rise in weight is the modern processed carb and what they are made with.

Today’s carbs are processed with incredible amounts of refined sugar and reached new heights in the glycemic index—(meaning it has a lot of sugar in it and causes a faster and higher spike of insulin in the body to be released to balance blood sugars).

Remember:

more insulin=more fat.

There are many studies that report the secretion of insulin beginning with the first thought of foods with carbohydrates!

Below is a link to a great info flow chart on how exactly carbs are making us fat: https://foodtechconnect.com/2012/01/26/infographic-of-the-week-carbs-are-killing-you/ 

 Our bodies are very smart and will give us the urge to crave carbohydrates (if we listen and obey our cravings, we will be more functional, balanced and free from chronic ailments).

The problem is the quality of modern processed foods and the frequency in which we may consume them. These fast and processed foods create an addiction (not different from drug addiction) that tells our brains we need more and more so we may be craving the “bad carbs”fats).

Especially with the high amount of added sugar to the high carb and fatty food—ice cream, cake, doughnuts—and you have a double whammy. High-sugar foods increase your levels of ghrelin, a hormone that stimulates appetite and increases cravings.

In fact, high sugary carbs enhance the memory storage in our brains and release feel-good hormones and endorphins when consumed. 

Studies conducted by scientists at the University of Washington found out that junk foods high in carbohydrates and fat destroy the brain cells that control weight, leading to a vicious circle of obesity, scientists have revealed.

The study also showed the part of the brain containing neurons that control body weight, was inflamed. Surprisingly, after test subjects were taken off the high carb and fat diets, the inflammation stopped a few days later but then recurred after four weeks. 

What are the dangers of eliminating or not consuming enough carbs in our nutrition? 

Many Registered Dietitians argue that most people should always try to have at least 150 to 200 grams of carbs a day because our bodies can only process and utilize about 200 grams of carbs a day.

Not enough carbohydrates will force most bodies to:  

♦ Borrow protein from our muscles and immune system to make more carbs to keep us going. 

♦ Makes us binge-eat carbs until our system is reloaded. It takes 24 hours to re-load all our carbs after exercise greater than 30 minutes. Athletes will binge-eat every 3 days if they do not have enough carbs in their diet. 

♦ We can eat some carbs at least every 4 hours every day to continuously replace the carbs we are using for daily routines and for exercise. 

 

Take away:

Listen to your body and nourish it and give it energy by choosing fresh, made by Mother Earth carbs in the forms of vegetables, fruits and beans, legumes and sprouted whole grains* (barley, corn, oats, quinoa, rice and any other grain that contains the bran, germ and endosperm of the grain).

Limit or eliminate processed and refined carbohydrates that cause inflammation in the body.  

*Whole grains contain all of the parts of the original grain without being processed. They are high in fiber, vitamins, and minerals, and contain some antioxidants that are not found in fruits and vegetables. 

 

Resources: NutritionAssessment.com, FoodandConnect.com, DiabetesMine.com, NPR, CalorieLab.com, MayoClinic, Livestrong, LivingWell.com