My last blog post was about the foods that can make us feel good - we had Fats (the good fats not fried foods), Amino Acids (Tryptophan), Folate, H2O, B12 and Fibre….
Now what else can make us happy? We have something called neurons in our brain these conduct nerve signals (don't worry I won’t get too technical!) to get a signal a neurotransmitter is passed between two neurons so that the signal may continue it's journey to or from the brain….basically a messenger.
There are four main neurotransmitters that are very closely linked to our mood:
• Serotonin (emotions/feelings of wellbeing and happiness) • Dopamine (Reward & Pleasure) • GABA • Norepinephrine
You may have heard of these, so I will explain a little more so you can get an understanding of why they are important in making us happy little ducklings & where we can find these… because who doesn’t like to be happy?
SEROTONIN
Promotes emotions/feelings of wellbeing and happiness
As mentioned in previous post - Serotonin is synthesised in the body from tryptophan. Tryptophan is abundant in
Fish
Eggs
Chicken
Nuts, beans, legumes
Turkey
Other meats
Around 90% of serotonin is located in the gastrointestinal tract (GI Tract), where it acts to regulate intestinal movements ?
What happens if we don’t have enough serotonin:
Anxiousness
Depressed mood
Aggression
Irritability
Insomnia
Low energy
Low self-esteem
Decreased libido
Poor appetite
Poor memory
Constipation
Weight gain
Carbohydrate cravings
Digestive problems
Dopamine
This one of the most powerful neurotransmitters as it affects mood and food intake. When highly super tasty foods are consumed: chocolate, soft drinks, fast food , lollies and potato chips, dopamine is released in response.
Dopamine activates the reward and pleasure centres of the brain, therefore providing a positive connection between the food consumed and the resulting mood. This can lead to overeating of these feel good foods (higher in calories) and can lead to weight gain & unhealthy bodies. The impact this feeling has also overrides the bodies natural ability to say STOP I’M FULL again leading to overeating and weight gain.
What happens if we don’t have enough dopamine?
depression
mood swings
food cravings
poor attention
How do our Dopamine levels get to be low?
poor nutrition
chronic stress
inadequate sleep
medications
What’s next on the funny sounding neurotransmitters?
Norepinephrine
This regulates cognition, motivation, and intellect.
What happens when we don’t have enough norepinephrine?
We are more susceptible to mental health disorders, such as depression and anxiety
Protein is responsible for the release of Norepinephrine into the brain,
What foods are helpful in the release of Norepinephrine
Meat
Eggs
Chicken
Nuts
Seeds
Beans
Dairy products
One of the many reasons why as a Coach I like to emphasis of protein in your diet!
Lucky last of the 4 neurotransmitters is:
GABA - (Gamma-aminobutyric acid)
GABA it has a very important role and in very basics terms keep is to keep us calm & motor control and vision. It is important in the regulation of insulin and glucagon. It acts on the pancreas to prevent glucagon from being secreted when insulin is released during digestion
GABA is found in the brain but is also found in the :
Pancreas
Stomach
Intestines
Kidneys
Bladder
Lungs
Liver
What happens when we don’t have enough GABA?
Depression
Anxiety
Panic attacks
Insomnia
An increased risk for dependence on drugs or alcohol
Having a ‘diet’ and as I have said this before I use the word ‘diet’ loosely but more about what food you consume, include as much variety: fresh produce vegetables, fruit, nuts , dairy & meat as possible will help ensure we are covering all bases!
For more assistance with your Nutrition Plan, contact me to get started.
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