by Bob Lachniet
President -
Fitness 4 Home Superstore
Did
you know your eating habits have a huge effect on your state
of mind? If you're like many people, you may find that you
feel sleepy after lunch. Or, if you haven't eaten in awhile,
you're impatient and angry. When it comes to the food-mood
connection, we're just beginning to understand how the quality
and quantity of the nutrients available in our food impact
our emotional resiliency and stability. Yet,
what we eat affects our production of neurotransmitters and
hormones, as well as our overall eneregy levels, and the quality
of our synaptic connections. Plus, stress boosts levels of
epinephrine (adrenaline), and other stimulating neurotransmitters,
while suppressing calming ones. Skipping meals, consuming caffeine
and sugar for energy, and fast food meals make this effect
worse.
How
can you make sure that what you eat helps your moods in a postive
way? Brain chemicals, called neurotransmitters, regulate your
moods. Serotonin and gamma aminobutyric acid (GAMA) calm us,
while dopamine stimulate us. Keeping these in balace also balances
our mood. And, certain foods can impact this balance. Proteins
like those found in meats like chicken, fish, eggs,
nuts, and legumes-these provide chemical units known as amino
acids. Amino acids form the foundation of your neurotransmitters.
Serotonin: This keeps your mood upbeat. Fish,
egs, chicken turkey, and other meats all contain the amino acid
tryptophan, which your body makes serotonin from. Iron, zinc,
and the vitamins B3, B6 and C help the enzyme reactions for this
process.
GABA: This neurotransmitter
keeps your mind calm and focused. Halibut, legumes, brown rice,
and spinach contain the amino acid glutamine, which your body
converts into GABA. Vitamins B3, B6 and B12 help the enzyme
reactions for this process.
Dopamine: This
is the neurotransmitter that makes you feel like you're full
of energy. Your body converts the amino acid tyrosine (found
in protein) to dopamine, and you can find extra tyrosine in
almonds, avocados, dairy products, and pumpkin
& sesame seeds. Vitamin B6, magnesium and zinc help the enzyme
reactions for this process.
Norepinephrine: This is also a simulating neurotransmitter,
which your body makes from dopamine with the help of the mineral
copper, and vitamins B6 and C.
How to fuel your brain
First - eat
whole foods that are rich in protein, complex carbohydrates,
healthy fats, vitamins and minerals.
Second - eat a protein rich breakfast
every day, such as eggs with whole-grain toast or fresh fruit.
Third - cook
foods lightly (saute' or stir fry) - overcooking alters foods
protein structure, making it harder for your body to process.
Fourth - avoid fast foods.
Fifth - eat regular meals and
make sure you get good quality protein.
Lastly - add
supplements to your diet. A good quality, high-potency multivitamin
or B-complex vitamin. You want to look for 10 times the recommended
daily value of vitamins B1, B2, B3, and B6. And, add fish oils
(omega-3's) to your diet as well. Omega-3 fats also are essential
for normal brain function. Your brain is about 70% fat, and
needs omega-3's to help assist brain cells in communicataiong
with each other. Plus, three different studies published in
June 2006's issue of the American Journal of Psychiatry found
that omega-3 fish oils can ease depression and mood disorders,
and lower suicide risk. Just keep in mind that
if your using blood thinners and other medications, omega-3
supplements might interfere, so you might want to talk to your
doctor first.
Just remember - what you fuel
your body with..also is what you're feeding your brain!
