Are you feeling down or depressed? It is a known fact that depression increases in the wintertime. So if the darker dreary days or Fall and Winter 'get to you,' increase your intake of complex carbs. Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. By the way, these are good foods you should be eating anyway.
You may not be surprised by this, but I was. A spoonful (size of spoon not mentioned) of peanut butter may actually ease stress and even improve memory. Before you call me crazy or out to fool you, this information comes from scientists in the Journal of Functional Foods. Said scientists conducted a study where participants consumed a handful of peanuts with skin, 2 tablespoons of peanut butter or a placebo daily. After six months, the participants who ate peanuts or peanut butter had a notable improvement in memory and were 67% less likely to feel anxious. This is a scientific study so the scientists credit lignans found in peanuts. Lignas are fiber-rich compounds that reduce inflammation and feed healthy gut bacteria that make mood-enhancing hormones like serotonin. If you have trouble remembering where you put your keys, etc or find yourself feeling down, try some peanuts or peanut butter.
If you have trouble getting to sleep at night you might want to try some warm milk. Sometimes we think these ideas are old wives tales but there is a valid reason warm milk induces sleep. Milk contains tryptophan, an amino acid that the body converts to melatonin and serotonin. Melatonin induces sleep and serotonin calms the brain. So go ahead and have some warm milk before bedtime it really may help you get to sleep.
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If you are one of the many chocoholics out there, I have good news for you. If you are always looking for any excuse to eat chocolate here is a good one for you. Dark chocolate (always eat dark chocolate) assists in the production of serotonin and can help ease you into sleep. But only a bite of dark chocolate, not a bag or bar! This is not an excuse to gorge on chocolate.
Yes, what you eat can have an effect on your level of stress. Medical research has shown that low serotonin, the chemical in our brains that regulates emotion, may be the main cause of anxiety and depression. Nutritionist DeAnna D. Irving has said that the serototin levels in the body can be depleted by stress and poor health if one isn't eating right. Serotonin is not found in food but is released into the bloodstream after the digestion of tryptophan, Vitamin B or Omega-3 fatty acids. Feeling a little stressed out? Try adding some of the foods that have large amounts of the previously mentioned nutrients to raise your serotonin levels without medication. One such food is Spinach. Spinach has high levels of vitamin B6 which helps to increase both energy and serotin levels. When you increase your energy and serotonin levels that can lead to better moods and overall better health. Don't like spinach? Avocado, brown rice, green peas, and collard greens are also rich in vitamin B6.
What and when foods or beverages go into your mouth have a lot to do with how well you will sleep. And a good night's sleep is essential to good health. Here are a few tips regarding this subject:
Pumpkin seeds are packed with the amino acid tryptophan. Tryptophan is used by the brain to make serotonin, known as the "happiness chemical." Have the munchies? Nibble on some pumpkin seeds, especially if you have the munches because you are nervous or have the blues. As little as one ounce can make a difference!
We all know tomatoes are good for us and are a food we definitely need as a part of our diets. Here is a reason that might surprise you; tomatoes are a happiness food. Tomatoes are rich in lycopene which helps maintain good mood by preventing the formation of inflammatory compounds that are associated with depression. There are other mood enhancers in tomatoes, too, such as folate, magnesium, iron, vitamin B6. The iron and vitamin B6 are both needed by the brain to produce important mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine.
