Serotonin is a chemical that can have a large and direct influence on your mental and physical health. One of its main jobs is to help you feel satisfied and relaxed, according to Health Services at Columbia. Serotonin is a neurotransmitter, which means it helps transmit nerve impulses between cells of your central nervous system. Although eating a poor diet can negatively affect your serotonin production, eating the right foods may give you a mental boost.
Effects of Carbohydrates
Carbohydrates are believed to boost the serotonin level in your brain. After you eat a meal rich in carbohydrates, your body secretes the hormone insulin. This reduces your blood’s levels of most amino acids except for the amino acid tryptophan, which is a precursor to serotonin, according to Health Services at Columbia. When tryptophan enters your brain at a higher rate than other amino acids, your serotonin production increases. Carbohydrate foods can be unhealthy – sweets are carbohydrates – so emphasize complex carbohydrates such as vegetables and whole grains to stay healthy as you adapt your diet in an attempt to boost your serotonin levels.
Low-Carb Dieting
Because carbohydrates influence your serotonin levels, following a low-carb diet may increase feelings of depression, tension and anger, according to Dr. Judith Wurtman, director of the Women's Health Program at the Massachusetts Institute of Technology, in a “Psychology Today” article. Other research indicates that following a low-carbohydrate diet may negatively affect your mood only if you are susceptible to depression. Ask your doctor about whether you can cut down on your carbohydrate intake.
Making Meals Work for You
Drinking a glass of warm milk or having another carbohydrate-rich food before bed may relax you and help you sleep, according to Health Services at Columbia. But if you’re trying to stay awake. combining carbohydrates with a source of protein – such as peanut butter on your crackers – may help boost your energy level. Combining foods can be especially helpful if you’re athletic because you need carbohydrates for sustained muscle energy, but you also need protein for growth and repair of muscle tissue.
Considerations
Serotonin can have different effects on different people. If you find that eating large amounts of carbohydrates sends your energy levels skyrocketing or makes you anxious when you want to be relaxed, experiment with your diet to assess its effects on your body. Dehydration, alcohol, caffeine, food sensitivities and nutrient deficiencies may also negatively affect your well-being, according to the Mayo Clinic website. Factors such as not getting enough exercise, having a stressful job, not getting enough sleep and taking certain medications can also affect your mood. If you experience chronic mood imbalances, seek help from a doctor. You may need psychotherapy, medication or other types of treatment to help your body achieve balance.
