A lot has always been made about the links between what you eat and how you feel. Everything that happens to us emotionally or physically is chemical, so the theory goes, so how we feel and how our bodies behave must be governed by what chemical we give the body.
One should be aware of over simplifying the food/mood connection. It is not just a case of eating more of X and less of Y. For example depression is linked to low serotonin levels, but eating lots of bananas (which are high in serotonin) is not likely to cure any kind of clinical depression. Broadly speaking, there are two key factors: Having enough of a substance, and having the right balanced of other substances for it to be available.
A real-life application of this would be in eating dairy produce, which is high in the amino acid Tryptophan, with a complex carbohydrate like wholemeal bread. The idea is that the starchy carbohydrate will cause a release of insulin which will remove other proteins from the bloodstream giving the Tryptophan an improved chance to cross the blood-brain barrier. Tryptophan is one of the building blocks of serotonin. Through studiously planned diets people have definitely made a difference to their mood.
There is a whole separate question of allergies and intolerance. Wheat an dairy produce are often the biggest culprits, or at least the most persecuted suspects. Therefore anxiety and depression diet advice becomes much harder to give. Should you eat more dairy to increase serotonin production, or less, or cut it out completely? Likewise wheat?
Checking for allergies and intolerance is a good idea, however you should be sure to keep a balanced diet no matter what. If dairy has to go then make sure you have another source of protein. If wheat has to go don’t replace it with simple carbohydrates…find a good rye bread or a corn bread. When you remove a foodstuff, do so for at least three weeks, to really notice if you feel different or if others see a difference in you.
This is good info. I want to stress that too much serotonin can be harmful. Not everyone who is depressed has low serotonin. I was depressed for many, may years before a smart alternative doctor ordered some specialty tests that checked the levels of certain amino acids and their metabolites (by-products). My serotonin level was extremely high, and my dopamine/epinephrine levels were low. This was validated by several related results, including the ration of tryptophan to other amino acids that cross the blood-brain barrier.
Misguided psychiatrists freely prescribe SSRIs without checking to see if the patient is actually low in serotonin. The patient might actually need to raise their dopamine level (through supplementation with L-tyrosine and phenylalanine) and avoid foods that are high in tryptophan. Dopamine and serotonin compete with one another for entry into the brain, and the more dopamine there is, the less serotonin will get to the brain. Dopamine is directly involved in feelings of reward, motivation, attention, memory, and libido – things that are typically messed up in people who are depressed.
Ask your doctor for an amino acid profile and an organic acids test. These tests will help you check your serotonin and dopamine levels, without resorting to guesswork, and possibly worsening depression by eating the wrong foods or taking the wrong drugs/supplements.
Your alot better off with more serotonin than little. Because little serotonin effects every aspect of your life. And your sleep.Do you know that fuzzy feeling you get in your abdomen?Feels good right? That’s serotonin! I remember when I was little,waking up with butterflies. That was serotonin production while I was asleep.Yes SSRI’s can dangerously raise your serotonin levels. But it’s almost impossible to raise your serotonin to the point where your life is in danger. (through food anyway)And one must remember, your “serotonin” or “tryptophan” foods must make their way into the brain. So carbs are needed to usher in the tryptophan to the brain where it can instantly begin production of the happy chemical. Carbs are like the gatekeeper into the brain…but complex is the better choice for long-term serotonin production. Simple carbs like candy can have a drastic effect instantly, but crash and burn follows.
My personal favorites:
-scrambled eggs with peppers on wheat toast
-berry-banana-smoothies(post-workout)
-peanuts or sunflower seeds