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Mood Control - Food, Neurotransmitters And Reclaiming Your Calm

You and I know that we cannot control what happens in our lives, but we can control how we respond to them. What happens, however, when you have a bad week, your menopause or your pre-menstrual period? Science may have the answer.

Let me introduce you to the world of brain chemistry and a powerful group of brain chemicals called neurotransmitters. The network of communication in your brain is a multi-trillion maze connection capable of doing 20 million billions per second. Yes, I said 20 billion!

How does this complex network operate? Here are three main players:

  • The neurons, which convey the message,
  • Neurotransmitters, which create messages and
  • The receptor, which receives the message.

In simple terms, a neurotransmitter is a chemical messenger released from one nerve cell that finds its way to another nerve cell that induces a certain chemical reaction. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain.

Neurotransmitters also regulate certain functions in our body and our nervous system. These transmitters can create and control a wide range of emotions, feelings and even thoughts - everything from depression, anxiety and addiction, self-esteem, high or low self-esteem, competitive spirit and can even affect deep sleep.

Neurotransmitter imbalances can cause Depression, anxiety, panic attacks, insomnia, bad bowel, hormone dysfunction, eating disorders, fibromyalgia, obsession, coercion, adrenal dysfunction, chronic pain, migraine headaches, and even early death. Scientific and medical research shows that our brain uses more than 35 different neurotransmitters, some of which we can control and some that we cannot.

However, it seems that we can control the five major neurotransmitters with exercise and nutrition, and with our thoughts and behaviors.

Most neurotransmitters are made of amino acids derived from proteins in the foods you eat. Two of the most important neurotransmitters are serotonin and dopamine, sometimes called & # 39; happy medicine. They seem to play a key role in determining our feelings and thoughts.

Dopamine, a fuel for passion and motivation

The brain uses dopamine to stimulate our stimulation, alertness, awareness and competitiveness (a form of mild aggression). Dopamine is also important for coordinated muscle movement.

Dopamine is a neurotransmitter needed for healthy stamina and sexual stimulation, proper functioning of the immune system and autonomy. Dopamine is essential for motivation and a sense of readiness to meet the challenges of life.

One of the weakest neurotransmitters, dopamine levels are reduced by stress or poor sleep. Alcohol, caffeine, and sugar also seem to reduce dopamine activity in the brain. It's easy to oxidize, so we need to eat lots of fruits and vegetables that antioxidants help protect dopamine-using neurons from free radical damage.

Dopamine is made from tyrosine amino acids. Once produced, dopamine can be converted into brain chemicals norepinephrine and epinephrine.

Low dopamine levels can lead to depression, lack of energy, excessive need for sleep, and can even pull you away from everyday activities, such as going to work or wanting to be with other people.

Dopamine is a building block for the production of adrenaline, which stimulates us to act when we are scared or anxious. These natural remedies are also necessary for us to compete, especially in great sports, business and corporate life.

Increase your alertness with protein. Without getting into the brain's detailed chemistry, a small amount (100 to 150 grams) of protein-rich foods will increase your level of dopamine and have a significant effect on your mood and brain function. The effect can be felt in 10 to 30 minutes. Protein foods are broken down into amino acid building blocks during digestion. An amino acid, called tyrosine, increases the production of dopamine, or epinephrine and epinephrine. These neurotransmitters are known for their ability to increase levels of alertness and energy. No one eats pure tyrosine, but eating a diet high in protein will give you some mental stimulation. High protein foods include fish, chicken, meat, and eggs. If you cannot eat the food, try high protein foods that contain many carbohydrates such as beans, cheese, milk, or tofu.

Many of us eat a high carbohydrate breakfast because cereals have become a regular form of breakfast. One of my friends is a highly respected biochemist and thinks that breakfast is a time to eat high protein foods.

Serotonin, reclaim your calm

Serotonin is a calming neurotransmitter that is essential for maintaining a good mood, feeling satisfied and responsible for normal sleep. In addition to the central nervous system, serotonin is also found in the intestinal wall (enteric nervous system) and in platelet cells that promotes blood clotting.

Serotonin plays an important role in regulating memory, learning, and blood pressure, as well as appetite and body temperature. Low serotonin levels lead to insomnia and depression, aggressive behavior, increased sensitivity to pain, and are associated with obsessive-compulsive eating disorders.

These neurotransmitters also help focus the brain, increasing your concentration level.

Low levels of serotonin can cause anxiety, insecurity, anger, fear, depression, and can even lead to suicidal thoughts. Now, have you ever wondered why you eat so much in the winter? It has a lot to do with your serotonin levels, or your lack of it and a condition called SAD or Seasonal Impairment.

With the lack of sunshine in the winter, the body produces a higher hormone called melatonin, which uses your serotonin. Research has shown that when this happens, the body craves carbohydrates, which produce serotonin and make us feel good. This is when we crave comfort foods like cookies, pizza or chocolate!

Eating carbohydrates will trigger the release of insulin into the bloodstream. Insulin purifies all amino acids from the blood, except tryptophan. Tryptophan is an amino acid that is usually absorbed by other amino acids in its attempt to cross the blood-brain barrier, but when its competitors cannot enter it, it enters the brain. Once in the brain, tryptophan is converted to serotonin. Serotonin is a neurotransmitter that has the effect of reducing pain, reducing appetite, and producing calmness, and too much quantity, causing sleep. Research has shown that patients tend to be depressed about two weeks into their diet, about when their serotonin levels decrease due to a decrease in carbohydrates.

In summer sunlight, you reduce the production of melatonin, serotonin eats and thus make it easier to diet in the summer. Summer makes us feel great and this theory can explain why people lead the sun during winter.

This gives me an indication of why I am a carbohydrate addict - the more carbohydrates I eat the serotonin I produce and like any drug addict I want more carbohydrates to get a higher and higher kick than taste. ' The result is that I get fat, even though I go to the gym four or five times a week! My energy levels dropped, I was always tired and it was very difficult to live with. I don't want to go to the gym. I had an overdose on carbohydrates that led to another hormone disorder called insulin resistance.

Serotonin is synthesized from tryptophan with the presence of vitamin B1, B3, B6, and adequate folic acid. The best sources of tryptophan foods include brown rice, cottage cheese, meats, nuts, and sesame seeds. Choline is another complex B vitamin focused on high cholesterol foods such as eggs and liver. Cholesterol deficiency can cause memory loss and concentration. Choline is a precursor to the brain's neurotransmitter, acetylcholine. Acetylcholine is associated with memory. People who are given drugs that block the acetylcholine flunk memory test. Low levels of acetylcholine have been associated with Alzheimer's disease and poor memory. What a great reason to put eggs back in your diet plan!

How Can You Control a Happy Drug? ' Nature '.

Being balanced is the answer, not too much or too little of anything. Excess protein or carbohydrates over time will have side effects that will affect your mood and behavior at work and at home.

Eating certain foods and exercising at the right level, at the right time for your lifestyle is the keystone for controlling your mood and producing feelings of happiness and relaxation.

If you are a professional athlete, you need a different approach to control your neurotransmitter to a teacher, taxi driver or CEO. Also, each person's body chemistry is different and needs to be taken into account. I suggest you consult with a nutritionist who understands how foods and neurotransmitters work to meet your health and lifestyle needs.

There is a lot more brain chemistry, mood control and peak performance, but food for other articles.

QUICK TIP

Small amounts (100-to-150g) of protein-rich foods increase dopamine levels and have a significant impact on your brain's mood and function. That's why many nutritionists recommend a little protein with your breakfast. It increases your energy and gives you a rush to grab the day.

List of Neurotransmitter Control Methods

Some of the proteins that affect dopamine levels are:
  • Fish like salmon, unprocessed tuna, and flounder.
  • Eggless chicken, eggs and turkey.
  • A small amount of red meat.
  • Peanuts, beans and beans are like that.
  • Aerobic exercise and dopamine levels

    If you need to temporarily lower your dopamine levels, non-competitive (why not competitive? Increase dopamine levels) aerobic exercise can help such as:

    • Walk and walk for effective health benefits.
    • Skip.
    • Rowing in the gym.
    • Power cycling in the gym or at home bicycle gym.
    Some carbohydrates that affect serotonin levels
  • Grains such as rice, wheat, and corn.
  • Good quality bread, pasta and bagels.
  • Vegetables like potatoes and squash.
  • Sugar is easy.
  • Exercise and serotonin

    To control serotonin, you need less exercise like:

    • Take a walk in the park or along your favorite beach.
    • Soft cycling along river banks or flat bike paths.
    • Stretch exercises.
    • Gentle yoga.
    • Read.
    • Listening to music.
    • Meditation as well as prayer (The best type of prayer to control serotonin levels is gratitude).



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