BOOSTING YOUR MOOD WITH FOOD

During times of increased stress, our bodies use higher levels of neurotransmitters, such as dopamine and serotonin. Dopamine is the “reward seeking” hormone related to addiction and when depleted, can cause cravings for high fat or high sugar food. The combination of sugar and fat causes a temporary spike in dopamine levels, which is why we often crave candies or chocolate when stressed. This temporary spike in dopamine is short lived because the sweet or crunchy carb food is not supplying our body with the building blocks necessary for the production of more neurotransmitters yet leading to increased cravings and nutrient depletion.

When considering mood and mental function, one should also consider the neurotransmitter serotonin, which is the “feel good” neurotransmitter targeted by the antidepressant medication group known as SSRIs (selective serotonin re-uptake inhibitor). Amino acids are the building blocks of neurotransmitters. Ensuring adequate intake of protein is crucial to mood stabilization, cognitive function and mental health.

Instead of falling prey to your cravings for sweets or processed food, focus on single ingredient based whole-food meals and snacks that contain adequate amounts of phytonutrients, quality fats, and protein. This will promote optimal brain function by providing your body the building blocks to produce the neurotransmitters needed for mood stabilization.

Amino Acid	Function	Food Sources
L-theanine	Relaxes the mind without causing drowsiness and reduces stress	Black tea, green tea, mushrooms
L-tyrosine	Dopamine production- the “feel good” hormone	Fava beans, duck, chicken, ricotta cheese, eggs, seaweed, blueberries, dark chocolate
Tryptophan	Serotonin production, sleep regulation and the prevention of anxiety & depression	Turkey, chicken, tuna, lamb, salmon, sardines
Glutamine	GABA production (inhibitory hormone) help to fall asleep	Bone broth, mushrooms, roasted tomatoes

Here are some snack ideas that are rich in the amino acids that promote neurotransmitter production and can help reduce feelings of stress and anxiety:

Ricotta cheese with blueberries and a drizzle of raw, unfiltered honey
Bone broth soup with mushrooms and shredded chicken
In-house roasted turkey with raw cheese cubes
Seaweed roll-up with salmon and cream cheese
Scrambled eggs with mushrooms and roasted tomatoes

Do you suspect a neurotransmitter imbalance?

If you’re in Houston, we run LABRIX urine and salivary tests at Naturally Nourished. If you would like to become a patient, fill out a New Patient Profile today or consider our Virtual Practice, to consult with us from wherever you are.

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BOOSTING YOUR MOOD WITH FOOD