happy, salmon, neurotransmitter, serotonin

Eat this to feel Happy- Serotonin

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Brain Electricity, Neurotransmitters, and Food

What if I told you that food really could be the source of all your happiness, security, love, and well-being? I’m not talking about that midnight cheesecake binge we all tried to forget about. I’m talking about real honest meals leading you to a state of mental satisfaction that lasts past that first bite. But first….

Lets break this down neurologically, shall we? Hold tight, you only have to read this prologue once. (Cue Bill Nye Theme Song)

The brain is the greatest generator of electricity in the body, and the manner in which that electricity is generated and then distributed throughout the brain and the body is governed by the four primary neurotransmitters: dopamine, acetylcholine, GABA, and serotonin. Each of these neurotransmitters is associated with a specific type of brain wave, and is generated in a specific area of the brain. Each neurotransmitter is powerfully involved in generating specific states of being and personality traits, and deficits in any of the neurotransmitters can be seen in resultant personality traits, behaviors, tendencies and disorders. Restoration of proper neurotransmitter balance, which maximizes the positive effects of each neurotransmitter, can be achieved through interventions in nutrition, supplementation, exercise, behavior/lifestyle, and prescription medication. Eufinity Labs “Mood Meals” focuses on nutritional intervention by promoting foods that provide the building blocks necessary to synthesize specific neurotransmitters and by discouraging foods and substances that serve to deplete those neurotransmitters or reduce their bioavailability.

            Each neurotransmitter has a specific role in the electrical signals that power the brain and body. Dopamine is responsible for the voltage or power of the electricity. Acetylcholine is responsible for the speed at which the electricity travels. GABA generates the rhythm, which ideally is a smooth, even flow of electricity. Serotonin provides the synchronicity of electrical flow, which is generated in waves that ideally emanate evenly into all areas of the brain (frontal & rear lobes, left & right hemispheres) in synchrony. Dopamine and acetylcholine behave like the brain’s ON switches that give us power and speed; whereas GABA and serotonin behave like OFF switches (especially GABA) and a reset button (serotonin) (1,2).

Today, We’ll be focusing on the brain’s natural “happy pills”, and how to access them using everything you have in your kitchen. (Or more realistically, everything that’s at your local grocery store!)

Serotonin

Serotonin is responsible for the synchronicity of electrical current in the brain. The brain’s electricity travels in waves. Serotonin regulates all four types of brain waves. Ideally, serotonin allows the waves to emanate evenly throughout the brain, spreading from the center with good symmetry through the front and rear lobes and the right and left hemispheres. Serotonin, like GABA, is a bio-chemical “off switch.” By permitting a good night’s sleep, it lets the brain reset and resynchronize. Serotonin provides feelings of well-being and serenity, a willingness to engage in new challenges and try new things, allows us to feel good about ourselves, and can cause us to feel playful and experience enjoyment.

Low levels of serotonin can cause a loss of enthusiasm, a sense that you just don’t feel like yourself, varying levels of depression, general unhappiness, insomnia and other sleep disorders (including hypersomnia), unexplained fearfulness or generalized guilt, reduced sensitivity to the five senses, food cravings and eating disorders, self-absorption (as one loses sensitivity to and interest in others), hormonal disorders, PMS, and OCD.

Serotonin is produced in the occipital lobes of the brain. The occipital lobes generate Delta waves that travel at 1-4 cps and indicate some level of sleep. (1,2)

Neurotransmitter- SEROTONIN

Balanced levels of serotonin are associated with …

Deep restful sleep, feeling alive & excited about challenges, feeling good about yourself, serenity (1,91), playful (2, 138)

A person with deficient levels of serotonin is likely to feel…

Apathetic, crotchety, withdrawn, depressed, blue, less willing to take chances, unable to sleep/insomnia, unlike themself (1, 91), like their 5 senses are dulled (searching for an elusive taste/flavor) (1, 92),

Recent bouts of aggression/drastic temperament change, frequent anxiety/irritability, hopeless, poor impulse control, indecisive, persistent unexplained guilt, sad/tearful/generally unhappy/suicidal, obsessive-compulsive, reliant on alcohol or drugs to change mood, self-absorbed (1,96-97)

Likely to crave salty foods & simple carbs (1, 91-92), Likely to engage in emotional eating (1, 91,92,96)

FOOD

Quick Fix

  1. eat salmon, avocado, & brown rice
  2. eat a hard boiled egg
  3. eat yogurt
  4. eat an ounce of dark chocolate (minimum 70% cocoa)
  5. eat a pear
  6. have a whey protein shake

Foods to eat regularly

  1. chicken
  2. cottage cheese
  3. yogurt
  4. eggs,
  5. milk (whole)
  6. duck
  7. pork
  8. turkey
  9. avocado
  10. dark chocolate (minimum 70% cocoa)
  11. wheat germ
  12. granola
  13. oatmeal
  14. pears
  15. broccoli
  16. brown rice
  17. salmon
  18. trout
  19. herring
  20. sardines
  21. mackerel
  22. soy beans, soy products
  23. kelp, sea vegetables
  24. whole grains

WHY: foods a – m are high in tryptophan, the amino acid building block of serotonin. Serotonin is the “feel-good” neurotransmitter. Tryptophan foods also help to prevent overeating.1 Foods m – p boost serotonin and absorb excess estrogen1

Make Me Feel Better Meal

  1. brown rice bowl with turkey, broccoli, & shelled edamame (soybeans), & mushrooms. Season with Braggs Liquid Aminossoy sauce alternative
  2. grilled salmon with dill sauce (plain greek yogurt with a generous amount of dill mixed in to taste. Microwave to warm); steamed broccoli; salad of pear, avocado, & orange sections served over mixed greens; peppermint tea with lowfat milk for dessert
  3. Brown rice & milk bowl, sprinkled generously with cinnamon & sweetened with stevia. Add a scoop ofvanilla whey protein powder if desired.

SPICES TO DISPELL SADNESS

  1. saffron
  2. Marjoram
  3. peppermint
  4. spearmint
  5. dill
  6. nutmeg
  7. licorice (anise)
  8. turmeric

TEA TREATMENT

  1. peppermint tea
  2. licorice spice tea

Also serotonin related:

When tummy says: GIVE ME CARBS, NOW!

Eat this instead:

1. Quick Fix

  1. eat an apple
  2. eat some unsalted almonds
  3. eat some baby carrots
  4. enjoy 1 oz. dark chocolate (at least 70% cocoa) dipped in 1 tablespoon naturalalmond butter (only ingredient is almonds)
  5. eat apple slices dipped in natural almond butter (only ingredient is almonds)

B.  SPICES

  1. cinnamon
  2. fennel

5. AVOID

  1. salty foods (list 1, 92)
  2. simple carbs (“white” foods like rice, pasta, breads)
motivated, dopamine, acetylcholine

Eat This to feel motivated- Dopamine & Acetylcholine

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Neurotransmitter- DOPAMINE & ACETYLCHOLINE

Have you ever sat in front of your computer screen, with the task of writing a blog, and just thought “MAN, if I was just a little bit more focused and motivated I wouldn’t have been sitting here doing nothing for two hours”? Oh, me either. Not at all. Probably because I’m loading up on everything I talk about below. So…nevermind.

Neurotransmitter- DOPAMINE

The source of electrical voltage, intensity, and power, dopamine is the seat of powerful functions like metabolism, digestion, and blood pressure. Dopamine controls energy, excitement, motivation, pursuit of reward, and focus, as well as voluntary movement, intelligence, abstract thought, goal setting, long term planning, and personality.

Loss of dopamine can cause physical effects including addictive disorders, obesity, severe fatigue, and Parkinson’s disease.

Dopamine is generated in the frontal lobes (the reward center) of the brain. Neurons that produce dopamine generate Beta brain waves, which travel at 12-16 cycles per second (cps). Beta waves cause us to feel alert.

Balanced levels of dopamine are associated with …

Being powerful, motivated, feeling great all the time; feeling young, having lots of energy, and feeling mentally alert (1,34-35) (2)

A dopamine deficiency is associated with…

Feeling tired all the time, feeling burned out, feeling unmotivated, vulnerability to addiction (an “addictive personality”) (1, 34-36)

You’re thinking: If you don’t give me coffee with sugar right now, I’m going to DIE!

1.Quick Fix

  1. eat an apple
  2. eat some unsalted almonds
  3. eat some baby carrots
  4. eat baby carrots or carrot sticks dipped in unsalted natural almond butter
  5. drink6oz pomegranate juice
  6. drink pomegranate juice with a scoop of whey protein powder
  7. eat a hard boiled egg
  8. eat some pre-cut broccoli florets (Broccoli-Woccoli) dipped in your choice of dip: Greek yogurt mixed with black pepper & basil, OR a ranch dip made with a dry ranch dip mix blended with lowfat cottage cheese, ORa dill dip made by mixing dill weed with greek yogurt
  9. Have an Energy & Mood Boost Smoothie: Blend ½ cup frozen blueberries, ½ cup frozen mango, ½ cup pomegranate juice, ½ cup unsweetened almond milk, 1 teaspoon chopped fresh ginger root (or to taste; may be spicy), 1 tablespoon ground flax seed, 1 tablespoon soy lecithin granules, 1 scoop whey protein powder
  10. eat apple slices dipped in natural almond butter (only ingredient is almonds)

2. Foods to eat regularly

  1. lean beef
  2. chicken
  3. turkey
  4. duck
  5. pork
  6. wild game
  7. whole milk
  8. cottage cheese, low-fat
  9. ricotta, low-fat
  10. eggs
  11. granola
  12. oat flakes
  13. wheat germ
  14. broccoli
  15. spinach
  16. carrots
  17. apples
  18. pomegranate juice
  19. unsalted almonds
  20. salmon
  21. egg whites

WHY: foods a – m are high in tyrosine (a natural pain reliever that increases one’s resistance to stress) & phenylalanine (a fatigue & pain reliever). Tyrosine & phenylalanine are amino acid building blocks of dopamine. 1

Foods n – u are high in the hormone leptin, which regulates appetite and makes you feel full. When leptin levels rise, dopamine levels rise.1

B. SPICES

  1. basil
  2. bay leaves
  3. black pepper
  4. cayenne
  5. cumin
  6. fennel
  7. flaxseed
  8. garlic
  9. ginger
  10. mustard seed
  11. rosemary
  12. savory
  13. sesame seeds
  14. tarragon
  15. turmeric

E. AVOID

  1. sugary foods
  2. processed“simple” carbs
  3. caffeine

WHY: You can boost dopamine levels, & thus energy, right away by eliminating as much sugary & processed carbs from your diet as you can. Caffeine, sugars, & white flour foods offer a brief high, but will actually lower dopamine production in the long run since the body reacts to the dopamine surge with an adjustment to restore stasis; the brain will reduce the number of dopamine receptors and it will take more & more of the addictive substance (sugar/white flour/caffeine) to achieve the same “high”.

Neurotransmitter- ACETYLCHOLINE

Acetylcholine is responsible for the speed of electrical flow within the brain and throughout the body. Brain speed determines the brain’s functional age, which may be different from its chronological age. Acetylcholine is a lubricant that assures that the brain is moist and that electrical signals can move quickly from one neuron to another and from one system to another, and that the electrical signals do not dissipate before reaching their destinations. Plenty of acetylcholine provides for quick thinking and creativity, good memory and recall, and feeling good about one’s self.

Loss of acetylcholine can result in cognitive problems ranging from childhood learning disabilities to dementia and Alzheimer’s disease, memory lapses and loss, language disorders, difficulty in relationships, and difficulty getting into a routine and managing a schedule.

Acetylcholine is generated by the neurons in the parietal lobes, the “thought factory” of the brain. They generate Alpha brain waves, which travel at 8-12 cps and cause us to feel creative. (1,2)

Balanced levels of acetylcholine are associated with …

Quick thinking, creativity, awareness, ready memory & quick recall, lasting relationships rooted in fond memories; a moist, well lubricated brain, body, healthy joints & skin; can move quickly from one idea/activity/project to the next (1; 58,60) (2)

Deficient levels of acetylcholine are associated with …

A slower brain, feeling mentally sluggish/foggy; memory & attention issues, including ADD, dementia, & Alzheimer’s disease; memory lapses, paranoia, tension in relationships, inability to get in a routine, difficulty managing daily schedule, a drying, poorly lubricated brain & body, dry skin & mouth; tendency to obsess on a single thought (1; 58-60)(2; 96-97)

You’re saying: “Yes, I’Il take one order of fatty foods, with a side of something fried, and while we’re at it, I’ll add on pizza, a donut, and ice cream. To-go.”

2. Foods to eat regularly

  1. beef
  2. chicken
  3. fish
  4. cod roe
  5. eggs
  6. caviar
  7. almonds
  8. hazelnuts
  9. peanuts /peanut butter
  10. soybeans
  11. tofu
  12. blueberries
  13. oranges
  14. grape juice
  15. broccoli
  16. cauliflower
  17. cabbage
  18. lettuce
  19. celery
  20. fava beans
  21. coffee
  22. wheat germ
  23. cucumber
  24. zucchini
  25. lettuce
  26. asparagus
  27. lean meats
  28. dairy
  29. eggs
  30. fish oil
  31. avocados
  32. nuts
  33. seeds
  34. olives
  35. plant oils
  36. safflower oil
  37. olive oil
  38. omega 3 fats
  39. fresh water fish

WHY: foods a- y are high in choline. Choline is a nutrient that begins as a B vitamin and is converted to acetylcholine, the neurotransmitter associated with brain speed & quick thinking. Choline rich foods are needed daily. Food z (asparagus) prevents the formation of an enzyme that destroys acetylcholine (1,70) (2, 107). Choline is also abundant in foods containing fats, like foods aa – mm.[i]

AVOID

  1. bad fats (greasy fried or fast foods, pastries, ice cream, pizza

WHY: these fats deliver a temporary burst of acetylcholine, but literally clog your brain & circumvent natural acetylcholine production, making your deficiency worse (1, 58); trans fats, hydrogenated oils & “fake fats” clog & distort neurotransmitter receptor sites, making them unable to receive the chemical messages your brain needs (7)

 

BIBLIOGRAPHY

  1. Younger (Thinner) You Diet, Eric R. Braverman, M.D. 2009
  1. The Edge Effect, Eric R. Braverman, M.D. 2004
  1. Forever Young: Introducing the Metabolic Diet, Nicholas Perricone, M.D. 2010
  1. nutritionalmd.com

Palatnik A, Frolov K, Fux M, Benjamin J. Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. J Clin Psychopharmacol. 2001;21:335-339.

 Benjamin J, Levine J, Fux M, Aviv A, Levy D, Belmaker RH. Double-blind, placebo-controlled, crossover trial of inositol treatment for panic disorder. Am J Psychiatry. 1995;152:1084-1086.

  1. ultramind.com , Mark Hyman M.D.

 The UltraMind Solution: The Simple Way to Defeat Depression, Overcome Anxiety, and Sharpen Your Mind, Mark Hyman M.D. 2010

  1. mayoclinic.com
  1. Food and Mood, (female author)
calm, GABA

Eat this to feel calm- GABA

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Neurotransmitter-GABA

One of my favorite things in life is to wake up feeling anxious. Who doesn’t love the smell of cortisol in the morning?

Oh, you don’t relate? Well, let me introduce you to your new friend, GABA! (No, I don’t mean Yo Gaba Gaba.)

GABA controls the rhythm of the brain’s electricity. An even pace of electrical current allows the brain and body to perform their functions at a steady pace.  Insufficient GABA results in electricity that is generated and received in bursts rather than in a steady flow. GABA also regulates dopamine and acetylcholine levels and is the primary inhibitory neurotransmitter for the central nervous system, meaning it serves as an “off switch” that allows the mind and body to calm and permits sleep. It has been referred to as the brain’s natural Valium.  GABA levels affect personality directly, and an imbalance significantly affects one’s emotional state.  Well-balanced GABA produces a state of physical, mental, and spiritual calm, balanced moods, and the ability to deal well with life’s stresses. GABA also allows for the production of endorphins, the body’s feel good chemicals, which are known for producing the Endorphin Effect experienced as the runner’s high and felt after sexual intercourse and other physical activity.

Loss of GABA can cause effects including lowered sex drive, headaches, migraines, palpitations, hypertension, seizures, anxiety, irritability, panic attacks, moods swings, bipolar disorder, short-tempered raging, and various excesses that include an inability to stop an action appropriately such as alcohol or marijuana abuse and binge eating disorder.

GABA is generated by neurons in the temporal lobes, home to the functions of language and memory. Temporal lobes also serve to balance the frontal lobes (personality) and parietal lobes (thought and action). Temporal lobe neurons generate Theta brain waves which travel at 4-8 cps and make us feel drowsy. (1,2)

Balanced levels of GABA are associated with …

A sense of calm, steadiness, stability & Zen; having proper boundaries & understanding others’ boundaries, feeling in control of your life, feeling balanced (1, 81-82) (2)

Deficient levels of GABA are associated with…

Anxiety, feeling overwhelmed, having mood swings, migraines, panic attacks, & feeling shaky. Poor boundaries, not knowing when to stop (eating too much, talking too much, thinking too much, & giving too much), binge eating, alcoholism, marijuana abuse, impulsivity, feeling out of control, feeling on edge, & having trouble sleeping, rage, short temper, manic depression (1,75-77, 81-82) (2, 120-122)

You’re thinking: about every horrible thing you’ve experienced, every embarrassing thing you did ten years ago, and how the world is definitely imploding so might as well have a melt down in the middle of the street right now.

Quick Fix

  1. brown rice & milk bowl, sweetened with stevia, cinnamon, & nutmeg
  2. low-fat cottage cheese& mandarin orange segments
  3. drink plenty of water

WHY: 1. Brown rice is high in glutamine, the amino acid building block for GABA. GABA is the brain’s calming, anti-anxiety neurotransmitter. Brown rice is also high in inositol, a B complex vitamin that boosts GABA & can be as effective as Effexor, a prescription anti-anxiety medication (  ,  ). Milk has amino acids that boost GABA, dopamine, serotonin, & acetylcholine (1). Cinnamon boosts GABA, has blood sugar stabilizing properties that benefit mood & reduce carb cravings (1) (3, 39), and anti-oxidant & anti-inflammatory properties that improve brain health (3; 38,39,43), (5). Nutmeg boosts serotonin & dopamine. 2. Cottage cheese boosts all 4 neurotransmitters, & contains methionine & tyrosine which, in combination, are great for calming anxiety in stressful situations (1) (4). 3. Dehydration, even mild, can affect mood (6)

 

Foods to eat regularly

  1. bran
  2. brown rice
  3. corn
  4. high-fiber breakfast cereals & oatmeal
  1. whole wheat
  2. whole meal breads
  3. beans
  4. lentils
  5. peas
  6. carrots
  7. beets
  8. rutabagas
  9. turnips
  10. sweet potatoes
  11. dairy products
  12. fish
  13. meats
  14. poultry
  15. bananas
  16. cantaloupe
  17. figs
  18. grapefruit
  19. mangoes
  20. oranges
  21. broccoli
  22. spinach
  23. kale
  24. beets
  25. beans
  26. lentils
  27. nuts
  28. oats
  29. wheat
  30. wheat bran
  31. wheat germ
  32. halibut
  33. beef liver
  34. raisins
  35. molasses
  36. veal
  37. pork

WHY: Complex carbohydrates and root vegetables, like foods 1-14  & 32 are high in glutamine, the amino acid building block for GABA. GABA is the brain’s calming, anti-anxiety neurotransmitter. Foods 15-18 also contain glutamine. (1; 75,86). Foods 19-37 are high in B vitamins that boost GABA production. (1, 86-87). Foods 2,19,20,22,24,25,29,31,34,35, & 38-41 are high in inositol, a B complex vitamin can be as effective as prescription anti-anxiety medication (4).

 

AVOID

  1. simple carbs (white flours, refined sugars, refined wheat products like baked goods, crackers, pastas)
  2. alcohol

 

WHY: a. simple carbs may calm your brain temporarily, but make your GABA deficiency worse in the long run (1, 85). b. though initially calming, alcohol can cause edginess as it is processed by the body and can disrupt sleep, which resets the brain (6) (1) (2)