Surprising Facts About Serotonin and Your Diet
Serotonin is a neurotransmitter that is involved in many mental and physical functions. That includes the regulation of appetite and mood. The way you eat determines the levels of serotonin in an indirect way, but powerful.
Serotonin is made from tryptophan, one of amino acids in the protein. However, when eaten foods rich in protein alone, serotonin levels drop because amino acids are competing to get into your brain. On the other hand, when added in carbohydrates, insulin is released. The other amino acids are absorbed into the blood by making it easier for tryptophan to reach the brain.
Once you understand how serotonin works, you can adjust your diet to lose weight easier. You will feel better and get to eat foods like bread and potatoes might have thought they were too fattening.
Eat to boost serotonin
- Focus on complex carbohydrates. Brown rice and whole wheat bread are much more nutritious than cookies. Get carbohydrates from natural sources instead of processed foods with added sugar.
- Avoid carbohydrate deprivation. Diets high in protein and stress hormones can lead to these cravings. A balanced diet and relaxation practices help control appetite. Plan your menus in advance. Meditate daily or get a massage.
- Listen carbohydrate cravings. If you have difficulty standing on a biscuit, it can be low on serotonin. Healthy levels of serotonin protect you from emotional overeating.
- snack between meals. mini-meals can help you stay on track. Eating a handful of almonds before eating and drinking a cup of herbal tea with a couple of fig bars after dinner. Then you find it easier to resist junk food all day.
- Choose healthy proteins. Some foods are rich in tryptophan. This includes nuts, seeds, dairy products, poultry, and soybeans. Just remember that combine with carbohydrates.
- Limit fat. Healthy fats are an important part of your diet. For best results, practice portion control. This will help you watch your calories and carbohydrates digest quickly. Choose low-fat dairy products and put your dressing on the side, so you’ll use less of it on your salad.
- Talk to your doctor. Certain medications such as antidepressants can interfere with natural levels of serotonin. Consult your doctor about your individual needs.
Other lifestyle habits that increase serotonin
1.Sleep well. Good quality sleep helps the body produce more serotonin. Go to bed and wake up on a consistent schedule. Keep your room dark and quiet.
- Keep active. low-intensity exercise also provides a lift. Take a 20-minute walk. Play a game of ball with your kids. Climb the stairs instead of the elevator. Park farther away, so you have to walk a longer distance to your destination.
- Turn on the lights. Some people find that their serotonin levels fall in the winter when they have less exposure to sunlight. light therapy boxes can be a solution if you want to supplement the time spent outdoors.
- Cut back on caffeine. There are also substances that tend to reduce their levels of serotonin. Caffeine is one of the most common causes. Alcohol has similar effects. You can benefit by reducing the gas. Maybe you can change coffee to herbal tea or reduce to one cup of coffee a day.
- Be happy. Serotonin helps you feel good and help those good feelings cling to more serotonin. Promote cycle through participation in activities you love and reminding yourself to smile more. Playing with your dog or calling a friend who makes you laugh.
Enjoy your pasta and breakfast cereals. Carbohydrates increase serotonin levels, which help you feel better and manage your appetite more effectively.
To see if this could work for you complete the quick quiz below:
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