MATES Cafe - Being the Change
Mood Enhancing Foods
If you are low in certain brain feel good chemicals you reach for food or drink to provide the same benefits. These chemicals are very powerful and provide even more stimulation than street drugs so if your body needs them it outdoes your willpower trying to get them. Your depression, tension, irritability, anxiety, and cravings are all symptoms of a brain that is deficient in its essential calming, stimulating, and mood-enhancing chemicals.
Regular use of drug-like foods such as refined sugars and flours, and regular use of alcohol or drugs (including some medicines), can inhibit the production of any of your brain's natural pleasure chemicals. All of these substances can plug into your brain and actually fill up the empty places called receptors, where your natural brain drugs - the neurotransmitters - should be plugging in.
Your brain senses that the receptors are already full, so it further reduces the amounts of neurotransmitters that it produces. As the amounts of these natural brain chemicals drop (remember, they can be thousands of times stronger than the hardest street drugs), more and more alcohol, drugs, or drug-like foods are needed to fill newly emptied brain slots.
Regular use of drug-like foods such as refined sugars and flours, and regular use of alcohol or drugs (including some medicines), can inhibit the production of any of your brain's natural pleasure chemicals. All of these substances can plug into your brain and actually fill up the empty places called receptors, where your natural brain drugs - the neurotransmitters - should be plugging in.
Your brain senses that the receptors are already full, so it further reduces the amounts of neurotransmitters that it produces. As the amounts of these natural brain chemicals drop (remember, they can be thousands of times stronger than the hardest street drugs), more and more alcohol, drugs, or drug-like foods are needed to fill newly emptied brain slots.
WHAT are these chemicals?
Neurotransmitters like tryptophan which is the happy chemical
- Tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs.
- Second: tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood.
- The following foods contain tryptophan: red meat, dairy products, nuts, seeds, legumes, soybeans and soy products, tuna, shellfish, and turkey.
- Third: Preventing Niacin Deficiency
- Niacin: eggs, fish, brewers yeast, rice bran, organ meats, legumes, sunflower seeds
- Vitamin B6 is necessary for the conversion of tryptophan to both niacin and serotonin
- B6: wholegrains, legumes, bananas, seeds, nuts, avocado, spinach
In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes. The brain requires a constant supply of blood sugar to function in the form of slow release energy foods. Refined carbohydrates and caffeine induce hypoglycaemia.
Methionine is another amino acid needed by the brain to manufacture SAM - spirulina, cheese, meat, legumes, nuts and seeds
Tyrosine-energy neurotransmitter: soy protein, spirulina, cheese, meat, legumes, nuts and seeds 1. Seek out foods rich in vitamin B12 and folic acid (folate). Folic Acid, B12 and Vitamin C are essential in the synthesis of a compound that manufactures neurotransmitters like serotonin and dopamine.
Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy. Other dishes that feature B-12 and folic acid-rich foods include:
- A burrito or enchilada made with black beans plus beef, chicken, or pork
- A spinach salad topped with crab or salmon
- An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese
- Tempeh, brewers yeast
Wheat germ, rice germ, legumes
B vitamins are all extremely beneficial for the normal functioning of the brain and nervous system
Enjoy fruits and vegetables in a big way. Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals. Vitamin C is important for tryptophan metabolism.
Eat selenium-rich foods every day. Selenium is a mineral that acts like an antioxidant in the body
Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:
Beans and legumes
Lean meat (lean pork or beef, skinless chicken or turkey)
Low-fat dairy foods
Nuts and seeds (especially Brazil nuts)
Seafood (oysters, clams, crab, sardines, and fish)
Zinc: dulse, brewers yeast, egg yolks, legumes, lamb, lima beans, pumpkin seeds, poultry, seafood
Calcium and magnesium: calming, nervous system
Eat fish several times a week. Omega 3 FA are essential for the healthy composition of nerve cell membranes. The brain is the richest source of FA. Healthy brain cell membranes ensure neurotransmitters are created and able to do their job.
Vitamin E: inhibits free radicals, nerve function-sesame seeds, egg yolk, sunflower seeds almonds olives
Get a daily dose of vitamin D. When psychological help does not clear up emotional eating, we need to look at the four brain chemicals - Neurotransmitters - that create our moods. They are:
- dopamine/norepinephrine, for natural energy and mental focus
- GABA (gamma amino butyric acid), our natural sedative
- endorphin, our natural painkiller
- serotonin, our natural mood stabilizer and sleep promoter
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Toni, a 26-year-old Native American, was referred to our clinic because she was exhausted, profoundly depressed, anxious and suffering lifelong trauma from the physical and emotional violence of her family. Toni drank alcohol and ate sweets to cope. She went regularly to her scheduled counseling sessions but was unable to rouse herself to communicate with her counselor. She had volunteered to come to Recovery Systems, hoping that a new approach would help. Toni had already been through three long-term treatment programs for alcohol addiction. Clearly, she was motivated to solve her problem. When we saw Toni's condition, the nutritionist and I conferred and decided to give her amino acids on the spot. I asked her to tell me one thing: What was the worst thing she was experiencing at that moment? She said "I'm sooooo tired." Her slumped body and still, dull eyes confirmed this. Our goal? To treat her lack of energy and depression by raising her levels of the neurotransmitter norepinephrine, the body's natural energizer. We gave her our smallest dose - 500 milligrams of L-tyrosine. While we waited and hoped for an effect, I spoke about how and why amino acids can be helpful. After about ten minutes, Toni said, "I'm not tired anymore." "Great!" I said. And then I asked my next question: "What is the worse thing you are experiencing, now that your energy is better?" She answered by bending over and grasping herself around the stomach. "I'm really uptight." We then gave Toni the smallest dose of GABA - 100 milligrams - a natural Valium-like chemical along with 300 milligrams of L-taurine. We suspected that together these supplements would help relieve her tension and allow her to relax - and they did. She stretched her legs out in front of her and then stood up, got a glass of water, and went to the bathroom. While she was gone, her counselor came in and happened to tell me that Toni was in a lot of emotional pain because of the chronic alcoholic violence in her family. When her family members drank alcohol, they all became different people, vicious and cruel. And they had never been able to stay away from alcohol. When Toni returned, I asked her, "Can we give you something to help you endure the emotional pain that you are in?" She said yes, so I gave her a supplement containing 300 milligrams DL-phenylalanine and 150 milligrams L-glutamine. (DL-phenylalanine is the amino acid used to alleviate emotional pain.) In ten minutes I asked Toni how she was feeling, and she smiled and said, "Just right." |
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Stopping Carbohydrate Cravings It may sound impossible, but you can stop your food cravings almost instantly with just one amino acid supplement. Any absence of fuel for your brain's functions is perceived correctly by your body as a code-red emergency. Powerful biochemical messages then order you to immediately eat refined carbohydrates to quickly fuel your brain. There are only two fuels that the brain can readily use:
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Restoring Energy and Focus
When your brain is adequately fueled with its back-up emergency supplies of L-glutamine, you are ready to rebuild your four key neurotransmitters, starting with dopamine/norepinephrine, your natural caffeine. Without this natural brain stimulant, you can be slow and tired and have a hard time concentrating. You don't sparkle and can't stay on track mentally. It's hard to get things done and you can feel dull and sometimes just want to stay in bed.
Your physical as well as your mental energy drops without adequate norepinephrine. The amino acid that provides this jet-fuel is the nutritional powerhouse L-tyrosine. L-tyrosine produces thyroid hormones and adrenaline as well as well as norepinephrine. Like L-glutamine, L-tyrosine goes to work in minutes to perk you up.
Enhancing Your Ability to Relax
The next key mood-enhancing chemical is GABA (gamma amino butyric acid), our natural Valium. GABA acts like a sponge, soaking up excess adrenaline and other by-products of stress and leaving us relaxed. It seems to drain the tension and stiffness right out of knotted muscles. GABA can even smooth out seizure activity in the brain. My colleague, Elliot Wagner, a specialist in drug detox, taught me that GABA can even give relief to heroin addicts going through the severe anxiety of early withdrawal. Think what it can do for garden variety stress and uptightness!
In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes.
How do other nutrients interact with tryptophan?
Vitamin B6, Vitamin C, Folic Acid and Magnesium are necessary for the metabolization of tryptophan. In addition, tyrosine and phenylalanine compete with tryptophan for absorption.
When your brain is adequately fueled with its back-up emergency supplies of L-glutamine, you are ready to rebuild your four key neurotransmitters, starting with dopamine/norepinephrine, your natural caffeine. Without this natural brain stimulant, you can be slow and tired and have a hard time concentrating. You don't sparkle and can't stay on track mentally. It's hard to get things done and you can feel dull and sometimes just want to stay in bed.
Your physical as well as your mental energy drops without adequate norepinephrine. The amino acid that provides this jet-fuel is the nutritional powerhouse L-tyrosine. L-tyrosine produces thyroid hormones and adrenaline as well as well as norepinephrine. Like L-glutamine, L-tyrosine goes to work in minutes to perk you up.
Enhancing Your Ability to Relax
The next key mood-enhancing chemical is GABA (gamma amino butyric acid), our natural Valium. GABA acts like a sponge, soaking up excess adrenaline and other by-products of stress and leaving us relaxed. It seems to drain the tension and stiffness right out of knotted muscles. GABA can even smooth out seizure activity in the brain. My colleague, Elliot Wagner, a specialist in drug detox, taught me that GABA can even give relief to heroin addicts going through the severe anxiety of early withdrawal. Think what it can do for garden variety stress and uptightness!
In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes.
How do other nutrients interact with tryptophan?
Vitamin B6, Vitamin C, Folic Acid and Magnesium are necessary for the metabolization of tryptophan. In addition, tyrosine and phenylalanine compete with tryptophan for absorption.
Introduction to Nutrient Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of tryptophan.
Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of tryptophan contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of tryptophan.
Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of tryptophan contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
What are current public health recommendations for tryptophan?
In its most recent 2005 public health recommendations for amino acids (published as the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients), National Academies Press, 2005), the National Academy of Sciences (NAS) established a general principle for tryptophan intake.
The NAS recommended that all individuals 1 year of age or greater consume 7 milligrams of tryptophan for every 1 gram of food protein. Here is how that recommendation would look for each age and gender group, assuming RDA-level protein intake for each group:
In its most recent 2005 public health recommendations for amino acids (published as the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients), National Academies Press, 2005), the National Academy of Sciences (NAS) established a general principle for tryptophan intake.
The NAS recommended that all individuals 1 year of age or greater consume 7 milligrams of tryptophan for every 1 gram of food protein. Here is how that recommendation would look for each age and gender group, assuming RDA-level protein intake for each group:
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Meal-to-meal and day-to-day, keeping your blood sugars steady and your gastrointestinal (GI) tract running smoothly will help you feel good and energetic. If your blood sugars are on a roller-coaster ride -- hitting highs and lows from too much sugar and refined flour – you are more likely to feel out of sorts. This is also true if your gastrointestinal system is distressed due to intense hunger from a fad diet or constipation because you aren’t getting enough fiber and water.
1. Seek out foods rich in vitamin B12 and folic acid (folate). What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?
All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.
The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men. Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.
Other dishes that feature B-12 and folic acid-rich foods include:
1. Seek out foods rich in vitamin B12 and folic acid (folate). What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?
All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.
The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men. Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.
Other dishes that feature B-12 and folic acid-rich foods include:
- A burrito or enchilada made with black beans plus beef, chicken, or pork
- A spinach salad topped with crab or salmon
- An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese
2. Enjoy fruits and vegetables in a big way. Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.
In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health. People who ate the highest amount of fruits and vegetables felt better about their health.
3. Eat selenium-rich foods every day. Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population.
One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.
Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.
Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:
In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health. People who ate the highest amount of fruits and vegetables felt better about their health.
3. Eat selenium-rich foods every day. Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population.
One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.
Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.
Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:
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4. Eat fish several times a week. Several recent studies have suggested that men and women have a lower risk of having symptoms of depression if they eat a lot of fish, particularly fatty fish like salmon, which is high in omega-3 fatty acids.
Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.
Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.
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Good sources of omega-3 fatty acids include:
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5. Get a daily dose of vitamin D. Does a little time in the sun seem to make you feel better? The sun’s rays allow our bodies to synthesize and regulate vitamin D.
Four recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder, and major depressive disorder.
Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.
That’s significantly more than the Institute of Medicine’s Recommended Dietary Allowance for vitamin D, which is 600 IU daily for ages 1 to 70, and 800 IU for people over 70.
Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.
Vitamin D can be found in:
Four recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder, and major depressive disorder.
Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.
That’s significantly more than the Institute of Medicine’s Recommended Dietary Allowance for vitamin D, which is 600 IU daily for ages 1 to 70, and 800 IU for people over 70.
Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.
Vitamin D can be found in:
- Fatty fish such as salmon, tuna, and mackerel
- Beef liver
- Cheese
- Egg yolks
6. Treat Yourself to 1 oz of Chocolate “Small amounts of dark chocolate can be a physical upper,” says Becker at Johns Hopkins. “Dark chocolate has an effect on the levels of brain endorphins,” those feel-good chemicals that our bodies produce. Not only that, but dark chocolate also seems to have a heart-healthy anti-clogging effect in our blood vessels.
In one study from the Netherlands, Dutch men who ate 1/3 of a chocolate bar each day had lower levels of blood pressure and lower rates of heart disease. The chocolate also boosted their general sense of well-being.
How Foods and Beverages May Make You Feel Bad
Just as some foods can help you feel better, others can make you feel down. Here are ways to reduce the harmful effects of three foods that can drag you down.
1. Reduce foods high in saturated fat. Saturated fat is well known for its role in promoting heart disease and some types of cancer. Now researchers suspect saturated fat also plays a role in depression.
The link was found in a study called the Coronary Health Improvement Project, which followed 348 people between the 24 and 81. A decrease in saturated fat over a six-week period was associated with a decrease in depression.
2. Limit alcohol carefully. That “feel-good” drink, alcohol, is actually a depressant. In small doses, alcohol can produce a temporary feeling of euphoria. But the truth is that alcohol is a chemical depressant to the human brain and affects all nerve cells.
Depending on the amount of alcohol consumed, people can go quickly from feeling relaxed to experiencing exaggerated emotions and impaired coordination. It’s no coincidence that depressive disorders often co-occur with substance abuse, and one of the main forms of substance abuse in this country is alcohol.
3. Caffeine can increase irritability a couple of ways.
- If the caffeine you consume later in the day disrupts your nighttime sleeping, you are likely to be cranky and exhausted until you get a good night’s rest.
- Caffeine can also bring on a burst or two of energy, often ending with a spiral into fatigue.
Some people are more sensitive than others to the troublesome effects of caffeine. If you are sensitive to caffeine, decrease the amount of coffee, tea, and sodas you drink to see if this helps uplift your mood and energy level, particularly in the latter part of the day.
