Serotonin: mood regulator - excerpt from 'Food and Mood'

Nutrition Health Review, Wntr, 1995 by Elizabeth Somer

Serotonin is one of those catch-all neurotransmitters that performs a variety of functions. Ample amounts of serotonin in the nerve cells help regulate everything from sleep to mood to food intake to pain tolerance, while low serotonin levels produce insomnia, depression, food cravings, increased sensitivity to pain, aggressive behavior, and poor body-temperature regulations.

Serotonin levels are directly related to diet. This neurotransmitter is manufactured in the brain from an amino acid called tryptophan, which is found in protein-rich foods, with the help of vitamins [B.sub.6] and [B.sub.12], folic acid, and other nutrients. Serotonin levels are directly related to the amount of tryptophan in the blood and availability of these vitamins. That is, as blood and brain levels of tryptophan rise and fall, and as vitamin intake fluctuates between optimal and deficient, so does the level of serotonin.

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Ironically, eating a protein-rich meal lowers brain tryptophan and serotonin levels, while eating a carbohydrate-rich snack has the opposite effect. Tryptophan is a large amino acid that shares an entry gate into the brain with several other large amino acids such as tyrosine. When you eat a protein-rich meal you flood the blood with both tryptophan and its "competing" amino acids, and they all fight for entry into the brain. Only a small amount of tryptophan gets through the blood-brain barrier (the gatekeeper between the body and the brain), so serotonin levels do not rise appreciably. As a result, a person may crave carbohydrate-rich foods such as desserts or starches, feel more depressed, sleep less soundly, or experience a lower tolerance of pain.

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In contrast, a carbohydrate-rich meal triggers the release of insulin from the pancreas. This hormone causes most amino acids floating in the blood to be absorbed into the body's (not the brain's) cells -- all, that is, except tryptophan, which remains in the bloodstream at relatively high levels. With the competition removed, tryptophan can freely enter the brain, causing serotonin levels to rise. The high serotonin levels, in turn, increase feelings of calmness or drowsiness, improve sleep patterns, increase pain tolerance, and reduce cravings for carbohydraterich foods.

Excerpted from FOOD AND MOOD by Elizabeth Somer, M.A., R.D. Published by Henry Holt and Company. Price: $25.00

COPYRIGHT 1995 Vegetus Publications COPYRIGHT 2004 Gale Group

1) Alice, Are there any foods that can put serotonin into my system, or does there have to be some type of chemical ingestion in order for it to work? Thanks a bunch! Mood alterer

(2) Alice, Are there any foods out there that can raise serotonin levels or help increase my attention span? I suffer from depression and racing thoughts two horrors for a college student. -Deadbeat

Dear Mood alterer and Deadbeat, Our body chemistry is complex; many different hormones, neurotransmitters, and other substances influence how we feel. Serotonin is one chemical that has received a great deal of attention for its contribution to mood. It's a neurotransmitter (a chemical involved in the transmission of nerve impulses between nerve cells) that's formed in the brain and primarily found in three parts of the body the brain, the lining of the digestive tract, and in blood platelets. In the brain, serotonin's main effects include improving mood and giving you that "satisfied" feeling from food. It's also thought to help promote sleep and relaxation. Carbohydrate-rich meals often increase serotonin levels. However, manipulating serotonin levels through food may be very difficult to achieve because serotonin's properties may have varying effects in different people. Some people may experience a temporary lift in mood after a carbohydrate-rich meal, while others may become relaxed or sleepy. Certain foods that increase serotonin levels aren't the healthiest choices either. Believe it or not, candy and sweets, which are simple carbohydrates, have the greatest impact, but the effect will only last 1 - 2 hours. Complex carbohydrates (rice, potato, pasta) may increase serotonin levels, but not to the same extent because the protein content of these foods might actually inhibit serotonin production. Here's a brief explanation of the mechanism behind the effect of food on serotonin levels: after consumption of a carbohydrate-rich meal, the hormone insulin is secreted, which causes a lowering of the blood levels of most amino acids (the building blocks of protein), with the exception of tryptophan, which is a precursor to serotonin. When there are high blood levels of tryptophan in relation to other amino acids, it enters the brain at a higher rate, thus synthesizing more serotonin. To make matters more interesting, tryptophan is present in many protein-rich foods, which have been found to prevent serotonin production. So, you can see how intricate and complex this system is. In terms of specific translation of foods into the effects of serotonin, here are some nutritionist suggestions:

If you're having trouble falling asleep, try a small snack of carbohydrate-rich food. Warm milk may work for the psychological comfort, but also because milk contains a moderate amount of carbohydrate in the form of lactose (milk sugar). If you tend to have only carbohydrate (i.e., plain bagel) before class, and you often fall asleep during class, try adding some protein by putting some hard cheese (cheddar, American, Swiss, etc.) or peanut butter on the bagel. Or, have a yogurt or cottage cheese instead.

For those who are active (athletes or exercisers), don't be fooled by carbohydrate's relaxing effects. You'll do best with a diet rich in grains/starches, legumes (dried beans and peas), fruit, and vegetables in order to get carbohydrates for muscle energy. Don't skimp on protein either, which is necessary for muscle growth and repair. Additionally, include some fat for satiety and healthy skin.

The carbohydrate - tryptophan - serotonin pathway is simply a hypothesis at this point. Since each of us is unique, in order to get a "desired effect" from food, you would need to experiment eating different foods and observing how your body reacts to each of them. You'll also need to take into consideration your other lifestyle choices how much sleep you get, whether or not you exercise regularly, the drugs you take, your stress levels, etc. when figuring out what affects your moods in what manners. If you have more questions about mood and food, schedule an appointment with a nutritionist at Health Services by calling x4-2284. If you're not at Columbia, get a referral to one from your primary health care provider. Attention span difficulties may or may not be attributed to what you consume. Many college students go for long periods of time without eating. This certainly can affect your concentration. Our brains need glucose, and if we deny it through lack of food, our bodies have to work harder to break down stored carbohydrates for glucose that'll be used to feed our brain and central nervous system. That's why it's a good idea to have something to eat about every four hours or so. Be prepared by carrying some snacks with you, especially if you're busy and short on time. Some portable snack ideas include fruit, low-fat granola bars, nuts, and low-fat crackers. These will also help you to avoid hitting the vending machines. Apparently, some cases of depression are influenced by reduced quantities or activity of serotonin in the brain. Certain medications, selective serotonin re-uptake inhibitors (SSRI), work to balance serotonin levels in the brain. For some people, SSRIs may be helpful. However, the causes and solutions might be more involved than unbalanced serotonin levels alone. A medical professional can help determine the best course of action. If you have depression, make an appointment to talk with a therapist at Counseling and Psychological Services by calling x4-2468. Outside of Columbia, get a referral to a psychiatrist, counselor, psychologist, social worker, or other mental health professional through your primary health care provider, or from the American Psychiatric Association, the American Psychological Association, or the National Association of Social Workers. Alice Related Q&As Why do people find fatty or sugary foods comforting? Food coma Benefits of vitamin B-6

NUTRITIONAL FACTORS : NATURAL TREATMENT FOR DEPRESSION

Category: Neurochemistry Term Paper Code: 9

Depression, or the mood disorder, is a common psychological illness affecting 30f the population each year.(WWW 7) It is fairly common, yet, a very serious problem that makes peoples lives miserable and meaningless. Recent studies show that depression is caused by some chemical imbalances in the brain and the antidepressant medications are prescribed to correct this imbalance by altering the brain chemistry. (WWW 2) Although these antidepressants seem to relieve depression for many people, they are not always effective to everybody and sometimes they produce very dangerous side effects. Even if these medications are helpful, they only give a temporary relief while they are acting in the brain pathway. In addition, these synthetic antidepressants tend simply to mask symptoms instead of addressing and fixing the underlying cause of depression. Because of that, when taking the medications is stopped, depression is likely to come back. Therefore, to cure depression safely and permanently, it is crucial to achieve the balance through the natural reaction within the body. Chemical imbalance comes from the deficient or wrong chemical input to the brain through the mouth, meaning that it is possible to correct that imbalance through the right input, or the appropriate diet revision. Food is one of the most powerful tools for changing brain chemistry which can dramatically alter mood and brain function. This paper, therefore, will focus mainly on the nutritional factors as a natural, side-effect-free treatment for depression that can be an alternative to antidepressant medications. Since the chemical imbalance in the central nervous system is the source of depression, the problem can be fixed only by restoring this chemical balance. Then, it is crucial to understand the basic concept of brain chemistry, how it works and what one can do to keep it in balance. The most fundamental factors responsible for everything one feels, does, and thinks are the brain chemicals called neurotransmitters. They function in the mental processes, either by inhibiting, or activating certain neurons. A deficiency or excess of any single neurotransmitter usually results in imbalance, or some negative feelings, associated with that particular neurotransmitter. Everyday, the number of certain neurotransmitters in the brain is changed by ones eating, thinking, or doing something. Then, the amount of each neurotransmitter determines the chemical balance in our brain which ultimately influences ones mood. Neurotransmitters that are of particular importance in depression are serotonin, dopamine, and norepinephrine and these particular neurotransmitters are known as monoamines. In depression, there are reduced levels of serotonin. They are well-being neurotransmitters that are involved with

control of emotions, mood, arousal, temperature regulation, etc. If a person has too little of serotonin, there is less communication between cells which will eventually lead to a lowering of mood. In addition, low brain levels of dopamine and norepinephrine can cause depression. (Robertson, 1997) These are energizer neurotransmitters creating alertness and giving rise to action and excitement. If low brain contents of these mood neurotransmitters produce the symptoms of depression, correcting it by increasing their number to the optimal level should help reducing the symptom. This idea is then used to treat depression, one application being the production of antidepressant medications. Antidepressant medications alleviate symptoms of depression by altering the amount of neurotransmitters in the brain pathway, trying to fix the chemical imbalance that is causing the depression. Antidepressants can be largely divided into three main groups: MAOIs, SSRIs, and TCAs. Although the mechanism of each group of drugs differs slightly, their ultimate goal is to increase the amount of mood enhancing monoamines in the brain by blocking either the breakdown, or the reuptake, or by enhancing the effect of a specific monoamine. Because these medications artificially change the natural flow of neurotransmitters, they can produce some side effects such as nervous system disorders, anxiety, drowsiness, irritability, nausea, diarrhea, and dizziness. For some people, Prozac, or the most effective antidepressant in market, inhibits sexual function and increases obsessive thinking and thoughts of suicide. (Robertson, 1997) Some drugs also have dangerous withdrawal symptoms. These antidepressants artificially blocking reuptake transporter or inhibiting endogenous enzyme (i.e. monoamine oxidase) interfere with the natural flow of neurotransmitters and produce some dangerous side effects. Also they only give a temporary relief at best. Since these antidepressants work by increasing the amount of certain monoamines (mostly serotonins) in the brain pathway, something else that has the same consequence should also alleviate the symptoms of depression. Drugs are not the only way to change brain chemistry dramatically. We can naturally increase the amount of these monoamines by facilitating our body to synthesize more of them. The way to facilitate their natural synthesis is to provide our body with the necessarily materials that are required for making these monoamines such as serotonin, dopamine, and norepinephrine. Making more monoamines inside of the body wont interfere with the natural flow of brain chemistry, therefore, there wont be any side effects associated with it. Monoamines are manufactured form dietary amino acids, which are the building blocks of protein. The amino acid tryptophan is the precursor to serotonin while tyrosine is the precursor to dopamine and norepinephrine. Such use of monoamine precursors, particularly tryptophan and tyrosine, has offered a more natural way of influencing monoamine metabolism compared to antidepressant drugs.(Murry, 1996) Studies show that People suffer from depression have low amount of serotonin, norepinephrine, and dopamine in their brain, causing the chemical imbalance.(WWW10) By providing precursors for these monoamines, it is possible to make more of these deficient monoamines to their optimal levels. Through proper diet, therefore, the brain can restore and keep its chemicals in balance and consequently alleviate symptoms of depression.

Eating food is very important because a continuous supply of proper nutrients is essential to keeping chemical balance in the brain. Brain chemistry can be changed significantly by a single meal and, in turn, some changes in food composition can rapidly affect brain function. While all foods eaten modify brain function, some are specifically directed at altering mood, energy, or state of consciousness. However, some foods have more subtle short-term effects but profound effects over the longer term. Other foods have an immediate impact on brain chemistry but tend to have the reverse effect over time, such as refined sugar products and caffeine. As a general rule, the greater the short-term effect of a food, behavior, or drug, the more likely that food or behavior is to then boomerang later in the opposite direction. (Murray, 1996) The quality as well as quantity of food intake plays a major role in the quality of ones mental function and mood. Therefore, knowing how certain food effects the brain chemistry will be very helpful in enhancing ones brain function and moods. As mentioned before, raising the amount of mood neurotransmitters, serotonin, dopamine, and norepinephrine can alleviate depression. These monoamines can be raised by eating certain types of food that contain tryptophan and tyrosine, or the precursor amino acids to those monoamines. Eating foods rich in protein can increase the amount of dopamine and norepinephrine. The body converts protein into amino acid tyrosine, which is further converted into dopamine and norepinephrine in the brain. Serotonin can also be increased by eating foods that are rich in carbohydrates. Carbohydrates increases blood levels of amino acid tryptophan that acts as a precursor to serotonin. Within minutes of eating a carbohydrate food, one experiences significantly increased levels of serotonin. However, not all the sources of carbohydrates are good for maintaining the optimal serotonin level. There are two types of carbohydrates : complex and refined. Complex carbohydrates are sugar molecules that are bound together in fiber and they must be digested in the small intestine in order to release the sugar into the blood. Consequently, because of the long process of digestion, sugars are released into the bloodstream steadily and slowly. Therefore, complex carbohydrates, found in whole grains, fresh vegetables, and fruits, tend to provide a long-lasting flow of tryptophan to the blood and brain, and in turn, keeps the constant high level of serotonin. On the other hand, there are refined carbohydrates which are simple sugars that have been stripped of their fiber and nutrition during food processing. They enter the blood stream directly from the mouth without the long process of digestion. Consequently, the blood sugar rises instantly, causing an initial burst of tryptophan and serotonin. However, the body burns these simple sugar rapidly as quickly as it absorbs it, causing hypoglycemia, or low blood sugar. Once the sugar levels drop, the serotonin levels also fall, meaning that habitual sugar consumption can actually contribute to depression. (Robertson, 1997) These simple carbohydrates can be found in the food such as doughnuts, cakes, candy, sodas. It is best to avoid them whenever possible. A health-promoting diet is rich in whole natural and unprocessed foods. It is especially high in plant foods, such as fruits, vegetables, grains, beans, seeds and nuts. Fruits are vegetables are rich in fiber, vitamins, minerals, antioxidants that protect the body cells from damaging. They also help raise serotonin levels in the brain. Beans and legumes are rich in protein and are healthful boosters of both dopamine and norepinephrine. Also, fish

and other seafood are very healthy, high-protein, dopamine-and-norepinephrine-booster food. Deficiencies of specific nutrients are quite common in depressed individuals. The most common deficiencies are Folic Acid (Vitamin B9), Vitamin B12,Vitamin B6, and omega 3 essential fatty acids. Folic acid and vitamin B12 function together in many biochemical processes. In studies of depressed patients, about 31-35% have been shown to be deficient in folic acid. (Alpert, 1997) Depression is the most common symptom of a folic acid deficiency. Many patients with megaloblastic anemia - anemia caused by a deficiency in folic acid commonly suffer from depression. (Wardlaw,1999) In addition, low serum folate levels are associated with poor response to antidepressant mediations. Although less common than that of folic acid, Vitamin B12 deficiency can also cause depression. Lots of evidence show that correcting the folic acid and/or vitamin B12 deficiency with supplements or proper food intake result in a dramatic improvement in mood. The serotonin-elevating effects are undoubtedly responsible for much of the antidepressive effects of folic acid and vitamin B12. Major food sources that are rich in folate include legumes, seeds, leafy green vegetables, yeast, liver, and kidney and ones that are rich in vitamin B12 are animal products such as meat, fish, poultry, milk, cheese, and eggs. (Dupuy, 1995) A dosage of 800mcg of folic acid and 800mcg of vitamin B12 should be sufficient in most circumstances to prevent deficiencies. Vitamin B6 levels are typically low in depressed patients. Vitamin B6 is essential in the manufacture of all monoamines from amino acids. The best food sources of vitamin B6 are protein-rich foods such as poultry, fish, port, kidney, liver, and eggs. Some other good sources are unprocessed rice, soybeans, oats, wheat products, lentils, peanuts, and walnuts. The typical effective dosage is 50mg to 100mg. Depression is also related to a lack of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which are found in fish oils. (WWW.15) Levels of omega-3 were 400wer in patients with depression, on average (WWW14) : more severe the depression, the lower the level of omega-3 fats. Brain need omega-3 to form healthy nerve cells. One type of omega-3 fatty acid, DHA, makes up 300f certain brain cell membranes in healthy individuals. They are also a component of the myelin sheaths which cover the nerves and help sending messages properly. Omega-3 fats are generally found in fatty fish like salmon, herring, tuna, and mackerel. Approximately one servings (3 oz.) of these omega3-rich fish per week is sufficient to keep the healthy balance. These nutrients, folate, Vitamin B12, B6, and omega-3-fatty acids can be taken as supplements. However, it is always the best to obtain them from food because usually food has extra beneficial nutrients that might help with other functions in the body. While certain foods act to relieve or prevent depression, some foods such as sugar, saturated fats, cholesterol, and refined foods interfere with the proper brain function. For example, caffeine must also be avoided by patients with depression. Caffeine is a

stimulant which initially speeds up neurotransmission, raises the amount of serotonin, and elevates mood. However, soon after its consumption, it causes an increase in anxiety and in nervous and muscle tension. Individuals with depression must also avoid alcohol because it is a brain depressant. It also interferes with many brain cell processes, and disrupts normal sleep cycles. Alcohol ingestion also leads to hypoglycemia which is another common cause of depression. Hypoglycemia aggravates the mental and emotional problems of the alcoholic. Consumption of saturated fats and cholesterol should also be reduced because they tend to clog the arteries to the brain, heart, and other organs. Eventually, the organs suffocate, causing all or part of the organ to die. When part of the brain dies, a stroke occurs. Long before such life-threatening events occur, these fat and cholesterol plaques prevent the brain from getting adequate oxygen. The lack of oxygen in the brain causes sluggishness and weakness and memory may also become poor. Hypoglycemia (low blood sugar or glucose level) is another common cause of depression. As mentioned above, it is often a result of simple carbohydrate (sugar) metabolism. Typically symptoms of hypoglycemia affect the brain first. When glucose levels are low, the brain does not function properly. The resulting drop in blood sugar produces a craving for sugar because it can quickly elevate blood sugar. Unfortunately increased sugar consumption ultimately aggravates the hypoglycemia. Above all, since the brain requires a constant supply of blood sugar, hypoglycemia must be avoided. A deficiency of any single nutrient can alter brain function and lead to depression, anxiety, and other mental disorders. Then, it is no surprise that one of the common things in people who suffer from depression and other mental disorders is their poor dietary habits. In treating depression, it is crucial to understand that changing the chemical input to the brain by careful control of food intake can reduce or correct depression. Today, physicians emphasize antidepressant medications as the primary treatment for depression. However, none of these drugs is the cure for depression since they only address the symptoms rather than the cause. Also, many can have harmful side effects. It has been shown that the drugs that have the biggest impact on a patients psychological state also have the most severe side effects. (WWW 9) Our brain does not require antidepressant medications to function properly. Rather than merely masking the symptoms temporary, it is necessary to cure the underlying cause of depression by taking a good care of the body through a proper, healthy diet. Healthy diet not only reduces or eliminates the symptoms, but it prevents the occurrence of depression by keeping brain chemicals in balance all the time. Proper diet is the key to eliminate depression and raise moods safely and effectively without taking antidepressant drugs. Nutritional treatment is a natural, nondrug approach to healing depression. Because it is natural, it is not associated with any side effects. Moreover, since it is addressing the underlying cause, it can cure depression permanently. Therefore, treating depression through proper nutrition is one of the most effective and safe ways to put the brain chemistry in balance and be free of depression. Putting a little effort in changing dietary

habit makes all the difference in ones life - free of depression and live with a better health - it is definitely worth trying.

Authors of a research letter in this weeks issue of THE LANCET provide further evidence that the effect of sunlight on neurotransmitters in the brain plays a significant role in seasonal mood disorders.

The success of phototherapy (ultraviolet light therapy to stimulate brain neurotransmitter activity) and drugs that prevent the reuptake of the neurotransmitter serotonin have suggested that serotonin itself has a role in the development of seasonal depression. However, concentrations of serotonin and other neurotransmitters including dopamine and norepinephrine are normal in the cerebrospinal fluid of patients with seasonal affective disorder. Gavin Lambert from the Baker Research Institute, Melbourne, Australia, and colleagues investigated whether measurement of serotonin concentrations from blood vessels draining the braina more accurate way of measuring serotonin concentrations in the brain than by analysis of cerebrospinal fluidmight provide stronger evidence for the role of serotonin in mood disorders. The investigators took blood samples from internal jugular veins in 101 healthy men to assess the relation between serotonin concentration and weather conditions and season. The turnover of serotonin by the brain was lowest in winter, and the rate of production of serotonin by the brain was directly related to the prevailing duration of bright sunlight. Gavin Lambert comments: Our observations suggest that the prevailing amount of sunlight affects brain serotonergic activity, and thus underlies mood seasonality and seasonal affective disorder, although we do not know whether patients predisposed to affective disorders are affected by environmental factors in the same way as our healthy volunteers.
Richard Lane | Source: alphagalileo

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Eat Well and Feel Good!

By More2Hug Staff

The Mood-Food Connection

Have you ever experienced a day when in the morning you felt great, but after lunch, you felt down and tired? What if we told you that eating certain foods could improve your mood, provide uplifting energy and make you feel like Einstein? Well okay, maybe not Einstein, but every little bit helps, right? The key to understanding the connection between the food we eat and our mood and level of alertness lies in understanding a little about how the brain functions. The brain communicates by chemical substances passed from one nerve cell to the next. These chemicals, called neurotransmitters, are made in the brain from the food we eat. The neurotransmitters that are most sensitive to diet and influential in affecting mood are serotonin, norepinephrine and dopamine. Dopamine and norepinephrine are alertness chemicals. When they are produced we think and react more quickly, we feel more motivated, we are more attentive and overall, we are more mentally energetic. Serotonin is a calming and relaxing chemical. When produced, feelings of stress and tension decrease, we feel sleepy and/or sluggish and our reaction time is slower. Now that you have a better understanding of the role neurotransmitters play in brain function, let's look at the relationship between these neurotransmitters and the foods we eat. Foods that make you feel alert The best way to eat for alertness is to have meals that contain protein, are low in fat, and have carbohydrates that won't drag you down. Mid-day is when your brain's supply of dopamine and norepinephrine is beginning to wane. When you supply the tyrosine (from eating protein), your brain will be ready to make it into more of the two alertness neurotransmitters (dopamine and norepinephrine).

Examples of some protein-packed foods are: fish, shellfish, poultry (without skin), very lean beef (trimmed), low-fat cottage cheese, skim or low-fat milk, low-fat yogurt, dried peas and beans. Foods that make you feel calm Eating carbohydrates without protein has a calming affect. How calming depends on the type of carbohydrates and the amount and time of day they are eaten. Eating carbohydrates that are low on the Glycemic Index will promote the more focused and calming aspect of serotonin release and less of the sleepy, sluggish feeling, Low-Glycemic Carbohydrates: Brown rice, buckwheat, whole-grain rye bread, sourdough rye bread, pita bread, sweet potato, most wheat pastas. Eating foods that require a strong insulin response, foods that are HighGlycemic, gets the most tryptophan into the brain and has the most serotonin produced. High-Glycemic Carbohydrates: Sugar, white bread, rice cakes, wheat crackers, bagel, instant rice, baked potato, rice, pasta.

More foods that make you feel...

Smart: Eggs, milk, liver, beef - According to research studies, these foods contain choline. Adults performed better in memory tests after eating foods containing choline. If you have a presentation or exam in the morning, make yourself an omelet for breakfast. Prunes - Prunes contain twice the antioxidant of most other fruits. Antioxidantrich diets disable reactive oxygen molecules linked to memory loss and mental deterioration. Oatmeal - Foods that are low in fat and contain whole-grain carbohydrates give your brain memory-enhancing glucose. Alert: Apples, grape juice, avocadoes and broccoli - These foods contain Boron, which is responsible for hand-eye co-ordination, attention and short-term memory. Boron-rich foods also maintain healthy bone and blood-sugar levels.

Lemons - The smell of lemons can induce the feeling of alertness. Energized: Oranges, apples, soy milk and yogurt - These foods are slow digesting carbohydrates and can supply a steady source of fuel for your body. Sunflower seeds - Sunflower seeds contain magnesium which helps maintain normal muscle and nerve function, and keeps heart rhythm steady and bones strong. It is also involved in energy metabolism and protein synthesis. Just a handful of sunflower seeds will give you half of your daily magnesium needs. Tuna - Tuna makes a great lunch or after-workout meal. Tuna contains the protein needed to repair muscles and it supplies tyrosine which your body can then use to create the two alertness neurotransmitters, dopamine and norepinephrine. Happy: Salmon - Salmon or any other cold-water fish contains the mood-elevating vitamin B12 as well as omega-3 fatty acids that may assist in preventing depression. Omega-3 raises serotonin levels in the brain. Serotonin regulates mood and reduces irritability. Eating fish to regulate your mood isn't instantaneous, it is a long-term process and therefore it would be beneficial to regularly incorporate fish into your diet. Bananas - Bananas contain vitamin B6, which is known to build serotonin levels. If you regularly drink alcohol or if you are taking birth control pills, you could be depleting your body of vitamin B6. Chicken livers - Chicken livers are high in folic acid, which promotes the brain's production of feel-good neurotransmitters. Sexy Nuts - An amino acid called L-arginine found in nuts and sesame seeds enhances blood flow throughout your body, including the genital area. Eggs and meat also contain small amounts of L-arginine. There are studies that have focused on this amino acid and its role in treating erectile dysfunction. Chocolate - Yes! Everyone's favorite! This treat releases pleasure-enhancing endorphins into the brain and also contains phenylethylamine, a stimulant associated with love and sexual attraction.

The other side of the Feel Good Equation

While all of the above will help you feel better throughout the day, there are also foods you should avoid if you find that you're feeling sluggish more often than you'd like.
1. Avoid large, high-fat meals. Fats stay in the stomach longer, diverting blood away from your brain, muscles, and other tissues, which in turn can make you feel sluggish for up to six hours. 2. Break the bread-first habit. Swig down some milk or bite into that salmon -- protein primes the brain to produce dopamine, a chemical that keeps you alert. Carbohydrates, on the other hand, cause the body to release serotonin, a calming brain chemical. 3. Have at least one iron-rich food per day . Iron helps transport oxygen to your tissues. Good sources of iron include red meats, the dark meat of chicken or turkey, oysters, clams, iron-enriched breads and cereals, raisins, dried apricots, and legumes. 4. Don't eat too little. Many people deserve far more calories than they think. Most active people can consume 2,000 to 2,400 calories per day and still maintain the same body weight. 5. Watch your intake of alcohol and coffee. Alcohol is a sedative that can also cause dehydration. Coffee can pep you up in the short term, but can cause you to drop like a ton of bricks later on. Counter every glass of alcohol or coffee with one glass of water.

Some Final Tips

Try to drink eight 8 oz. glasses of water per day. Water can help to control your appetite and works as a cleansing agent for your body! Eat breakfast and make an effort to eat three meals per day. This helps to keep your blood sugar balanced, and can maintain your energy level. Consult with your personal physician about what vitamin supplements may be of particular benefit for you!

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Size of Meal
Another factor that influences alertness and performance is the size of a meal. Large lunches containing 1,000 calories have been associated with decreased performance in the afternoon. Such high-calorie lunches tend to be high in fat. A lunch consisting of a double hamburger, french fries, and a shake would fit into this category. The size of a meal makes a difference because fat slows down absorption, and because blood flow to the stomach is increased for a longer period of time, resulting in less blood flow to the brain. The result is to feel sleepy and sluggish.

Circadian Rhythms
Circadian rhythms also affect eating and performance. These rhythms influence when individuals are more active, and when they are more likely to be sleepy. Research indicates there are different eating patterns for individuals with different rhythms. These eating patterns can enhance energy levels and performance. For example, "morning people" are usually at their best and most focused during the early hours of the day. Although breakfast is important, what foods these people eat becomes more important at lunch and throughout the afternoon. The energy level of a morning person begins to drop during the afternoon, and evening is their least alert and productive time. Thus, what they choose to eat at lunch and for snacks can make a difference in how they feel later in the day.

Nutrient

Food sources

Neurotransmitter/mechanism

Proposed effect

Protein

Meat, Milk, Eggs, Cheese, Fish,

Dopamine, Norepinephrine

Increased alertness, concentration

Nutrient

Food sources

Neurotransmitter/mechanism

Proposed effect

Beans

Carbohydrate (CHO)

Grains, Fruits, Sugars

Serotonin

Increased calmness, relaxation

Calories

All Foods

Reduced blood flow to the brain

Excess calories in a meal is associated with decreased alertness and concentration after the meal

Morning people need their protein-rich foods during the afternoon and evening, particularly if they need to be focused later in the day for a meeting or some other work requiring attention to detail. Instead of a lunch of pasta with marinara sauce, for example, morning people would be more alert in the afternoon if they added some grilled chicken, seafood, or other protein source to their pasta dish, thus increasing their levels of dopamine and norepinephrine. Many people who are "evening persons," or "night owls," must nevertheless be at work at 9 a.m. For these people it is important not only to have breakfast, but to make sure that protein-rich food is part of the breakfast. Protein provides the brain with tyrosine, an amino acid that is a precursor of the chemicals that promote alertness. A mid-morning snack is another good time to include a protein-rich food, such as cheese or yogurt.

Positive Moods and Stress Reduction

Another group of chemicals that can influence mood and appetite are the endorphins. These are the body's natural opiate-like chemicals that produce a positive mood state, decreased pain sensitivity, and reduced stress. Endorphins are released when a person is in pain, during starvation, and during exerciseresulting in what is known as a "runner's high." Researchers are now looking at ways to utilize this response to alleviate chronic pain. Studies have shown that acupuncture may relieve pain by stimulating the release of endorphins. A food substance related to endorphins is phenylethylamine, which is found in chocolate. Chocolate has always been a highly valued commodity in many cultures, and there is some evidence that chocolate may improve mood temporarily due to its high levels of sugar and fat, phenylethylamine, and caffeine. The sugar in chocolate is associated with a release of the neurotransmitter serotonin, and the fat and phenylethylamine are associated with an endorphin release. This combination produces an effect that has been called "optimal brain happiness." The caffeine in chocolate adds a temporary stimulant effect.

Are You a Night Owl or an Early Bird?

Early Bird Traits

Wakes up before the alarm goes off More energetic and productive during the morning Often up before daylight working on projects Energetic and alert during evening hours Typical bedtime around would be 9:00 to 10:00 p.m.

Night Owl Traits

Only wakes up in the morning if the alarm is going off Ideal workday would begin at noon

It takes several cups of coffee to function in the morning Most productive and alert in the afternoon and evening Typical bedtime would be after the late night news

If changing one's diet does not produce a desired improvement in mood, or if feelings of sadness or disinterest occur much of the time, it is important to be evaluated for depression. In people who are depressed, brain serotonin levels are significantly lowered, and treatment usually involves a medication that can elevate serotonin levels to the normal range. Although food can provide a temporary lift, it does not provide enough serotonin to alleviate depression or changes in neurotransmitters associated with eating disorders. Research on the food-mood connection has been aimed at understanding the effects of eating particular foods during particular mood states, as well as how foods can help to achieve a particular mood state. Future research will focus on the application of this research, such as to what degree food choices can influence worker productivity or affect circadian rhythm in cases of jet lag or lack of sleep.
SEE ALSO

ADDICTION, FOOD; CRAVINGS; EATING HABITS.

Catherine Christie

Bibliography
Mitchell, Susan, and Christie, Catherine (1998). I'd Kill for a Cookie. New York: Dutton. Wurtman, J. (1989) "Carbohydrate Craving, Mood Changes, and Obesity." Journal of Clinical Psychiatry 49 (Suppl.) 3739. Wurtman, R. J., et. al. (1986) "Carbohydrate Cravings, Obesity and Brain Serotonin." Appetite 7 (Suppl.): 99103. Wurtman, R. J., and J. J. Wurtman (1989) "Carbohydrates and Depression." Scientific American (January): 6875.