MOOD FOOD AND DOPAMINE...CONCLUDING PART

Eating and living without pleasure = stress. 



THE KIND OF FOOD FOR GOOD MOOD is the concluding part of " Mood Food and Dopamine". 

Most women think pleasure is something they don’t have time for, don’t deserve or can’t understand, growing up in cultures that praises struggle and belittle pleasure. Here I’m talking about real soul-satisfying, life-giving pleasure. A pleasure that nourishes and sustains you. Like, Cuddling up on the couch with a cup of tea and a good book. Well this kind of pleasure isn’t a luxury, it’s a necessity.

"When we have cravings for potato chips and chocolate, it may mean that we need an endorphin pill rather than all the empty calories from chips.”

Endorphins: High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. When endorphins are low, people feel anxious; they are also more aware of pain. Endorphins have an appetite for fat and fatty foods, such as fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolates. Upon eating some fat, you will notice a change in mood, feeling more pleasure.

Many people believe that if they limit carbohydrate intake and then exercise, their body fat will be broken down. In fact, this way they are lowering their capacity to burn fat, and will lower their metabolism. In such a condition the body will break down muscle to form carbohydrate. In addition, the muscle breakdown raises stress hormone levels and causes carbohydrate cravings.

Serotonin: This hormone makes us feel calm, poised, confident, and relaxed. When our serotonin levels are low, we feel nervous, irritable and stressed. About 80% of our body's total serotonin is in the gut, where it regulates intestinal movements. The rest is produced in the central nervous system. Lack of serotonin loses maternal instincts in human beings. Now we don't crave for fat, now we crave sugar. Have cravings for sugar? Try some crackers, frozen yogurt or popcorn.

When we don't get adequate protein, dopamine levels drop and this makes us mentally sluggish. Chicken, eggs, has coenzyme Q10 (Co Q10), which increases the energy generating potential of neurons. Omega-3 fatty acids are found in seafood, especially mackerel, salmon, striped bass, rainbow trout, halibut, tuna, and sardines have a possible role in the production of these pleasure hormones.

Apples not only help in the prevention of cancer but may also play an important role in the prevention of neurodegenerative disorders.

Bananas are important in motivation, alertness, concentration and memory.

Beet is an antidepressant of the first order.

Cottage Cheese: One of the “must eat” foods on every expert’s list

Watermelon: Watermelon juice is fat free and loaded with vitamins A, B6, and C! Vitamin B6 is used by the body to manufacture neurotransmitters such as serotonin, melatonin, and dopamine. Vitamin C also enhances the immune system while protecting the body from free radicals.

Wheat germ: Is natural force of dopamine.

Avocado, seaweed, spinach and mustard green, oats, whole grains, brown rice and wheat, whey protein and yogurt are more such food that increases the inflow of pleasure hormones and makes you happy and gay.

 

Apart from food,  exercise too decreases the stress hormones like cortisol and increases endorphins.  

Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. Workout releases adrenaline, serotonin, and dopamine too,these chemicals work together to give the feel good factor. Physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age.

The best type exercise is cardiovascular exercises and aerobics.  This is because vigorous exercise helps to release the chemicals necessary for the mood-raising high.  Yoga is also great for reducing tension and stress.  It focuses on stretching, breathing, and motion that releases negative emotions from the body.  Just ten minutes of moderate exercise is enough to elevate mood, vigour and decrease fatigue.  However, 30 minutes of moderate exercise every day will fetch you all the benefits.

So folks balance your "Happy Hormones" by checking on what you eat and how you live!!

Next post will be on how to care of your skin in winter and make your own body butter at home. Adios!!