Serotonin
– Could Your Diet Be Causing Your Depression?
by
Margaret Durst
The Green House
Previously
by Margaret Durst: Homocysteine
– More Than Just a Heart Health Indicator!
Serotonin is
the brain chemical that makes us feel happy and content. It also
helps us sleep soundly at night. When we eat a wholesome meal, the
body is notified through the release of serotonin that we are well
fed, helping us feel content and satisfied. A lack of serotonin
causes depression, anxiety, insomnia and food cravings. From a nutritional
standpoint, a lack of serotonin is frequently a result of food reactions.
Reactions
to certain common foods decrease our levels of serotonin and make
us crave sugar and other refined carbohydrates. When we have food
sensitivities or food reactions, the picture of contentment is upset
and the well orchestrated symphony of chemical reactions in our
bodies begins to break down.
As we eat reactive
foods, they enter our system as macromolecules that the body doesnt
recognize, triggering an inflammatory response which results in
swelling and bloating. Then the body releases endorphins which give
a feeling of relief along with a high. When the endorphins
wear off, we crash and feel the need to eat this reactive food again
so that you can get the endorphin release again.
To complicate
matters, our adrenal hormones rush to the rescue to help the body
cope with the allergic reaction, but also contribute to the initial
high and the ultimate crash. Eventually, the levels of serotonin
become depleted because the white blood cells that help to transport
serotonin are busy with the inflammatory reactions in the body.
If you are
a carbohydrate craver, it will seem virtually impossible
to break the cycle. Get some animal protein back in your diet. Tryptophan
is the amino acid required for natural production of serotonin.
Beef, poultry, eggs and milk (if you are not allergic to them) are
all good sources of tryptophan. Also, get outdoors. The natural
sunlight increases serotonin levels as will moderate exercise such
as brisk walking.
Next, begin
to identify food allergens in your diet and eliminate them. The
most reactive seven foods are wheat, milk, sugar, soy, peanuts,
corn, and eggs.
One easy way
to identify food reactions is by taking your pulse rate before and
after you eat. Adrenal hormones cause your heart rate to increase.
If your pulse is elevated after you eat, chances are that you ate
a reactive food.
Food reactions
harm the metabolism more than any other single dietary factor. They
slow the metabolic rate. They increase the hormones that cause weight
gain. They create hypoglycemia. They depress energy. They also contribute
to inflammation and illness.
Supplements
that will help increase your serotonin levels along with your mood
and your energy levels are a good balanced B-complex vitamin with
at least 20 milligrams of B-6, along with 100-200 micrograms of
selenium and 200-400 mg of magnesium.
Another helpful
supplement that increases serotonin levels is 5-HTP. It is a metabolite
of the amino acid tryptophan and the precursor to serotonin. 5-HTP
is best taken in small doses throughout the day as it is not stored
in the body. My favorite serotonin enhancing supplement is St. Johns
Wort but it has to be fairly high quality to get good results.
Take this
information on food reactions seriously. Staying away from those
foods you react to is one of the cheapest and most effective ways
to be healthy and happy.
April 9, 2013
Margaret
Durst owns The
Green House, a vitamin, herb and health food store in Mason,
Texas.
Copyright
© 2013 Margaret
Durst
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