Sure, consuming food literally gives you the energy you need to get throughout the day, but not all foods are made the same. Rather, there are foods that deplete serotonin as well as some snacks that can increase your body’s serotonin. “An important chemical neurotransmitter, serotonin, helps regulate many functions of the brain and body, such as mood, sleep, bone health, blood clotting, and memory formation,” said a communication pathologist and cognitive neuroscientist. Scientist Caroline Reef, Doctor of Medicine, explains. App. “Balanced serotonin levels help regulate our emotions and stabilize our mood, which is why serotonin is often referred to as a natural mood stabilizer,” she adds.
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Here, we talked to Dr. Reef to better understand which foods and drinks can temporarily lower your serotonin levels (and therefore your mood). And don’t be afraid: she also shared with us some delicious foods that increase serotonin.
Three important foods that deplete serotonin, according to neuroscientists
1. Sweet treat
“A diet containing sophisticated ingredients can affect the body’s serotonin production, which can affect mood,” says Dr. Reef. And unfortunately, many highly sophisticated foods tend to be sweet varieties, such as sweet drinks like soda, packaged desserts, candy bars, and sweet breakfast cereals. “Regular intake of these products reduces the amount of tryptophan and B vitamins that enable the production of serotonin in the diet, which can affect the ability to produce serotonin as needed.”
2. Foods with high levels of trans fat
There are many reasons to avoid foods that contain trans fats, including their ability to lower serotonin levels. These include some popular tasty snacks such as processed potato chips, pizzas, packaged pastries, and other fast food options.
3. Highly processed food
In addition to foods that contain significant amounts of refined sugar, Dr. Reef states that highly processed foods can also cause a decrease in serotonin. This means it’s a good idea to think twice before doubling your consumption of salt-, saturated, and trans-fat-rich packaged sodium-rich frozen foods, processed meats, and other convenience foods. “These foods, when overdose over time, can affect the health of the intestines where most of the body’s serotonin is produced. Like most things in life, moderation is key. “Dr. Reef adds.
What foods raise serotonin levels?
According to Dr. Reef, serotonin is produced from tryptophan, but it is not naturally produced by our body. Therefore, you need to make sure that your diet contains this essential amino acid. Fortunately, many delicious ingredients are suitable. (Find a complete list of foods containing tryptophan here).
“Some great foods that contain tryptophan are eggs, nuts, seeds, salmon, and cheese,” says Dr. Reef. Who is the breakfast pizza with scrambled eggs and smoked salmon?
Is food the only factor in my serotonin levels?
First of all: Just because you love potato chips and cans of root beer doesn’t mean you’re giving up on a lifestyle low in serotonin. Indeed, as Dr. Reef says, there are many ways outside your diet to regulate this neurotransmitter. “Regular exercise is not only an excellent way to increase serotonin levels, but it’s also a great way to ensure that you get sunlight and light, especially in the morning if possible. This adjusts your circadian rhythm and It helps to improve your mood even more, “she says. “Learning new information and, more specifically, making happy memories also helps with serotonin levels.”
In addition, Dr. Reef adds: “Mental management and mediation can also help balance serotonin levels. Practicing intentional and intentional mindfulness allows neurochemicals, including serotonin, to flow in a balanced manner. , Helps you feel better. “
She also recommends spending time with your loved ones to achieve the same effect. “When we interact with others in a meaningful way, the neurotransmitters serotonin and dopamine balance in the brain while lowering cortisol levels,” explains Dr. Reef. “We have high levels of all brain waves that promote healing and low levels of high beta energy associated with anxiety in the brain. We are subjectively feeling good, which is ours. It leads to cell changes. “
So the next time you feel a little depressed, consider increasing your serotonin levels with a healthy snack. Or consider hugging with a friend and sunbathing.
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