Our brain depends on neurotransmitters to transmit signals. Neurotransmitters are made of amino acids, which come from proteins in our food. Your brain is protein dependent. It needs amino acid, which make up protein, to manufactures these neurotransmitters.
Interestingly, neurotransmitters that regulate mood, also regulate your appetite. When you become deficient in any of your neurotransmitters, you start to crave carbs and sugars. The more deficient, the more cravings you experience for “bad” carbs, such as refined sugar and processed carbohydrates. I know, I often say there is no such thing as good or bad foods, but honestly, there are definitely good-better-best choices or poor choices. As with anything, moderation is key. Okay, time to step off my soapbox.
One of the most common reasons for the blues or depression is a serotonin deficiency. Serotonin is better known as the “happy hormone,” which is essential for healthy mood, sleep, memory and appetite. According to Elizabeth Somer, author of Eat Your Way to Happiness, “It turns on and off cravings for sweets and starches, helps regulate mood, controls pain tolerance, affects thinking and memory and even determines whether [you] sleep well.” [1] The main building block for serotonin is tryptophan, which is the first amino acid to be lost in a low-calorie diet. It is most common for people who skip meals and addicted to empty calories. Tryptophan is likely more familiar to you as being present in turkey and causing you to feel lethargic after your Thanksgiving turkey. Protein provides a source of tryptophan. The body’s job is to convert tryptophan to serotonin and melatonin. Melatonin is needed for restful and restorative sleep.
Food influences appetite and mood.
No matter how you look at it, food makes you feel good. In addition to tasting great and fuelling your body, food also influences your appetite and mood. Research shows that certain foods affect the powerful mood-modifying brain chemicals called neurotransmitters. These neurotransmitters are made from the foods you eat and are present in higher concentrations after meals than between them. Carbohydrate foods release serotonin. As mentioned above, serotonin comes from tryptophan. Protein-rich foods release dopamine and norepinephrine, which enhance mental concentration and alertness. These neurotransmitters come from the amino acid tyrosine.
DIETARY SOURCES THAT INFLUENCE SEROTONIN FOR IMPROVED MOOD
Remember that I said protein-rich foods are high in the building blocks for serotonin, but eating them actually deadlocks serotonin from being built. Say what? Only carbohydrates raise serotonin in the brain and will soothe your mood and cravings. Actually, omega-3 fatty acids (think fish or flax oil) also raises serotonin. Having said all this, these comments reinforce why I highly recommend that every meal contains protein, healthy fats and fibre (think carbohydrates here).
Interestingly, tryptophan is a large amino acid molecule, which competes with other amino acids like tyrosine to get through the membranes and blood vessels that separate your blood from your brain. The competing amino acids — there more than 20 — push and shove for entry. Since protein-rich foods supply lots of amino acid competition, tryptophan loses resulting in very little serotonin is made and thus you miss out on the needed mood boost.
I know you are thinking then what am I to do if I need a mood enhancement. When your serotonin levels are low, you crave carbohydrates like sweets and starches. Once these carbs enter the bloodstream, insulin is released by the pancreas to return your blood sugar/glucose levels to normal. As well, insulin moves many amino acids into your tissues. But insulin ignores tryptophan and therefore, leaves it in the blood. With all amnio acid mob gone, no competition for tryptophan. Now more tryptophan can cross the membranes into your brain and create more serotonin. The higher your serotonin levels, the happier you are.
This neurotransmitter is dependent on what you eat; however, your serotonin levels determine what you grab to eat. If you are a carb craver, think about what you use for go-to foods when you are grumpy, energy is dwindling or you are feeling blue. Unconsciously, you turn to sweets like chocolate bars, muffins, cookies, breads and anything with a sugar burst. With your serotonin levels raised due to the combination of insulin removing tryptophan’s competition and pulling out the excess glucose, your carb craving dissipates and your mood is boosted. Voila, happier you!
Just realize that low-carb diets prevent your brain from making enough serotonin and leaves you tired, wired, stressed and miserable. Don’t leave your “happy” self in the dust. Instead, choose to include proteins, healthy fats, and fibre (aka complex/right carbs) in every meal. By choosing the right carbs in the right amount for your body, you will sidestep serotonin mood issues like PMS and the blues, because your brain is creating enough of your “feel good” neurotransmitter.
Protein- and Tryptophan-Rich Foods [2]
- turkey
- milk
- eggs
- meat
- nuts
- beans
Switch to Quality Carbs to Support Serotonin
- brown or wild rice
- bulgur
- millet
- whole grains
- sweet potatoes/yams
- winter squashes like spaghetti or acorn
Furthermore, to maximize your serotonin levels, eat a snack about thirty minutes before you need to relax, go to sleep or your highest craving time of the day (mid-afternoon for most people). This snack choice should be no more than 30 grams/1 ounce of carbohydrates. My personal favourite is a quick smoothie of frozen blueberries, protein powder and nut milk (use less milk and you have an ice-cream-like dessert).
Resources
[1] Elizabeth Somers, MA, RD. Eat Your Way to Happiness. Don Mills, ON: Harlequin, 2009, 45.
[2] Ann Wolters, “Neurotransmitters for the Brain.” January 27, 2015.
http://www.livestrong.com/article/158334-neurotransmitter-foods-for-the-brain/
Sara Gottfried, MD. The Hormone Reset Diet. Toronto, ON: Harper Collins, 2015.
Natasha Turner, ND. The Carb Sensitivity Program. Toronto, ON: Random House, 2012.
RJ Wurtman PhD, JJ Wurtman PhD. “Carbohydrate craving, obesity and brain serotonin.” Appetite. 1986;7 Suppl: 99-103. http://www.ncbi.nlm.nih.gov/pubmed/3527063.