How to Balance Serotonin Levels Naturally

I have witnessed many times over through my personal experience and my work as a coach that the symptoms of anxiety and depression are a result of an unhealthy lifestyle, past experiences, beliefs, values, the way we view the world and our thinking.

I believe an unhealthy lifestyle is the cause of the chemical imbalance in the brain that leads to depression, and can be easily rectified with a change in diet, eliminating alcohol and drugs, incorporating daily movement and quieting the mind through meditation.

A personal development journey is also required to find out who you really are and what makes you tick. On this journey you get to eliminate limiting and sabotaging beliefs, change the way you view the world and the way you think, and find out who you are and what you truly value to create a new story and lead an amazing life. When you know what your truth is and have the courage to stand in it, there is no fear or darkness in your world.http://www.dreamstime.com/-image21587109

On the live Facebook chat we will be addressing the chemical imbalance in the brain by discovering and unpacking the link between food and mood and how you can utilise it to achieve mental and physical wellbeing.

The link between food and mood is so profound that in recent years many in the medical and health professions have nicknamed the “gut” the second brain.

Research shows a strong link between Hypoglycaemia and mood disorders. Hypoglycaemia is a physical state where blood sugar levels rise very quickly due to overconsumption of simple carbohydrates which are generally made up of gluten, wheat and sugar. When blood sugar levels rise, so do serotonin levels.

http://www.dreamstime.com/-image5446752Serotonin is our happy hormone and the increase of this hormone is why we feel good after eating simple carbohydrates. The down side of this is that the body metabolises simple carbohydrates very quickly resulting in a fast drop in blood sugar levels and serotonin resulting in low mood, sugar cravings and possibly even the shakes and sweats resembling a panic attack in extreme cases. The rise and fall of blood sugar levels generally results in an addictive and destructive cycle of craving junk food resulting in weight gain, anxiety and depression.

This cycle, however can easily be broken by replacing simple carbohydrates with complex carbohydrates, protein and good fats to stabilise blood sugar levels and mood. Complex carbohydrates break down slowly, releasing glucose gradually into the blood stream and protein helps the body build more muscle and activates the liver to use fatty acids for fuel Good fats and oils are essential in maintaining good health, both mentally and physically. Omega 3 and Omega 6 can have a significant impact on mood disorders, as both help with brain development.  Vitamins B6, B12, niacin(B3) and folate, vitamin D, iron, magnesium and zinc also play an important role in stabilising the mood and raising serotonin levels.

Simple carbohydrates include foods such as bread, biscuits, cakes, white rice and pasta.

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Complex carbohydrates are those foods which have had no human interference, such as brown rice, buckwheat, quinoa, polenta, unprocessed grains and fresh fruit and vegetables.

Animal proteins such as eggs, cheese, milk, meat and fish are considered complete proteins because they provide sufficient amounts of all essential amino acids.

Plant proteins such as lentils, chick peas, soy beans and beans are classified as incomplete proteins and need to be combined with nuts and seeds to make complete proteins.

Mono-saturated fats include olive oil, nut oils, avocados and most nuts.

Polyunsaturated fats can be found in sunflower, corn and walnut oils, sunflower seeds, pumpkin seeds, sesame seeds, walnuts, brazil nuts and pine nuts.

Omega 3 is found in salmon, tuna, mackerel, sardines, soybeans, kidney beans, walnuts, flaxseeds, flaxseed oil and, to a lesser degree, in dark green vegetables.

Omega 6 comes from the plants sesame, sunflower, safflower and corn. It can also be found in smaller amounts in chicken, turkey, olive oil and almonds.

Folate can be found in strawberries, spinach, broccoli, oranges, whole grains, legumes, brown rice, chickpeas, black eyed peas, pinto beans, soy beans, parsley and beetroot.

Vitamins B6, B12 and niacin are found in iron rich foods such as meat, chicken, fish, eggs and legumes, and some calcium rich proteins such as milk, yoghurt, cheese, almonds and sunflower seeds.

Vitamin D can be found in fish with bones such as sardines and salmon, shiitake mushrooms, fat free and low fat milk, fortified soy milk and egg yolks.

Iron rich foods include red meat, sea vegetables, oats, chick peas, lentils, parsley, sesame seeds and pumpkin seeds.

Magnesium rich foods include sea vegetables, lima beans, millet, brown rice, almonds and spinach.

Zinc rich foods include oysters, mussels, corn, brown rice, brazil nuts, sunflower seeds and cashews.

I am looking forward to connecting with you on the live chat this Thursday at 1pm EST time.

If you can’t make the call and have some questions you would like to ask, please email tracey@happymindformula.com

 

 

 

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One Response to How to Balance Serotonin Levels Naturally

  1. Bablofil says:

    Thanks, great article.

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