Eat Yourself Happy

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Eat Yourself Happy

General feelings of happiness are related to the amount of seratonin in our brains. Photo / Getty Images Tired? Depressed? Constantly craving sugary pick-me-ups? Food may be your problem - but it could also be the answer, according to a new book on seratonin, "the happy hormone"

Seratonin is the chemical in our brains that makes us feel good - content, relaxed and motivated. When it gets depleted - through poor diet or for genetic reasons - the effects on our health can be insidious and disastrous. Doctors believe a deficiency of serotonin can cause everything from migraines and eating disorders to irritable bowel syndrome and insomnia, as well as depression and stress.

Rather than have patients reach straight for anti-depressant medication, Dr Caroline Longmore, a French paediatrician and natural health expert, has devised an eating plan aimed at lifting your daily levels of serotonin with a diet based on foods high in the amino acid tryptophan, which produces serotonin. In this exclusive extract from The Serotonin Secret, Dr Longmore's "e-book", we look at what serotonin is and how you can boost your levels, and therefore your mood, with what you eat. What is serotonin? Serotonin is a chemical produced in the human body, which has a multitude of functions. It's frequently referred to as the "happy hormone" - if its concentration in the brain is normal we feel relaxed, happy and in control. If it drops below optimum levels, we may feel irritated, anxious and depressed.

Our body instantly attempts to counteract the low serotonin concentration in the brain, leading to carbohydrate cravings, which result in a subsequent rise in serotonin levels. Serotonin also plays an important role in the regulation of body temperature, mood, sleep, vomiting, appetite and sexuality. Some eating disorders, clinical depression, obsessive compulsive disorder, tinnitus, fibromyalgia. bipolar disorder, anxiety, depression, irritable bowel syndrome and PMS are all associated with low levels of serotonin. Serotonin and mood Serotonin receptors are stimulated by carbohydrates and most strongly by simple sugars. So the fastest way to a quick "home-made" seratonin boost is a sugary snack or drink.

However, this effect is very short-lived and leads to a worsening of mood shortly after the high - triggering sugar cravings, mood swings and eventual weight gain. This happens because in order for the levels of all the chemicals within the body to be in balance, our blood sugar levels need to be kept constant. The brain takes the glucose it needs before any other organ in the body and it's also the organ most sensitive to tiny fluctuations in blood sugar levels. A slight drop in this level leads to cloud/sluggish thinking, loss of concentration, loss of motivation, tiredness and depression. What the body requires is a sustained, even production and release of serotonin - and the way to do this is with complex carbohydrates. Serotonin and food Serotonin levels are directly related to the amount of the body's uptake of the amino acid tryptophan [which the body cannot produce itself and therefore must be obtained through food]. The old slogan "you are what you eat" proves to be true once again. People who are sugar-sensitive also have low serotonin levels.

The reason for this is the influence of insulin, the substance released when eating sugary foods, on serotonin levels. The resulting altered serotonin concentration then causes difficulties in decision making and impulse control in affected individuals. Many find it hard to stick to diets as their low serotonin level simply renders then unable to say "no" and to remain motivated. Other ways to boost serotonin Diet is very effective in boosting serotonin levels but in addition to diet there are several other ways to effectively influence the neurotransmitter balance. Several herbs have been shown to boost serotonin levels. St John's Wort is a very powerful herb and distinctly affects mood. Studies show that its efficacy is equal or superior to drugs used to control depression. Acupuncture is another means to boost serotonin levels. It is very effective in the treatment of depression and mood disorders. It is also of great benefit in relieving anxiety and promoting relaxation. Massage is another form of therapy that impacts in serotonin levels. Apart from therapeutic options, there are other activities that can achieve similar results. Gentle yoga is a fabulous tool which balances the neurotransmitters in your system and the effect lasts long after the class finishes. Tai Chi is also effective as is all exercise involving stretching and walking, preferably outdoors. Sunshine has a positive effect on serotonin levels. Extracted from The

10 RULES FOR OPTIMUM DIGESTION
1 - Chew every mouthful completely and consciously - for 30 to 50 times.
2 -Eat small, regular meals - do not overfill your stomach.
3 - Keep your meals simple - do not eat too many different foods at one meal.
4 - Avoid eating if stressed or distracted.
5 - Focus on eating - do not read, work or watch TV.
6 - Limit fluid intake with meal to a maximum of half a glass of water. Wait an hour before and after eating.
7 - Avoid very cold or very hot foods.
8 - Avoid eating late in the evening - allow four hours before bed.
9 - Keep the evening meal light - soup or steamed vegetables are good.
10 - Eat fresh fruit only on an empty stomach.

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