| Are you down in the dumps: anxious or depressed? | | | | your brain to absorb the tryptophan. Some of the |
| If so, your serotonin levels may be low. Serotonin is | | | | best carbohydrates for this are: |
| one of the most amazing and important substances | | | | - Whole wheat cereal |
| in your body, and when it gets low problems develop. | | | | - Oatmeal |
| What is it? It's a neurotransmitter that helps transmit | | | | - Whole wheat bread and crackers |
| messages along the neurons from one region of your | | | | - Beans |
| brain to another. Not only do low levels lead to | | | | - Pasta |
| depression and anxiety, but they can also cause | | | | It is important, however, to eat complex |
| other problems such as insomnia, loss of appetite and | | | | carbohydrates and avoid simple carbohydrates such |
| memory loss, to name only a few. So it's in your | | | | as cookies, candy and chips. In addition, you should |
| best interest to make sure it stays high. | | | | allow some time between the tryptophan foods and |
| Several foods contain serotonin, but they aren't of | | | | the carbohydrates, if possible. Carbohydrate snacks |
| much help, as serotonin can't be absorbed directly | | | | after the main meal can be used. It is also important |
| into your brain. Eating the right foods, however, is | | | | to make sure you don't load yourself up with protein |
| the correct approach. What you want to eat are | | | | at the main meal. |
| foods that contain tryptophan; it is one of 20 amino | | | | This should keep your serotonin levels sufficiently |
| acids in your body (amino acids are the building blocks | | | | high and help you feel good. Food, however, is not |
| of the protein in your body). But simply eating foods | | | | the only thing that helps keep serotonin level high. |
| containing tryptophan isn't enough. The problem is | | | | Some of the others are: |
| that the tryptophan has to pass from your blood into | | | | - Exercise |
| your brain for it to be helpful, and under normal | | | | - Vitamins |
| circumstances it can't get through. The reason is that | | | | - Getting enough sunlight |
| there are 20 different amino acids in your blood at | | | | - Meditation and relaxation |
| any time (they come from the protein you eat) and | | | | - Regular hours of sleep |
| they're all trying to get into your brain. Some are | | | | An excellent way of raising serotonin levels is to |
| relatively large, and with such a large number trying | | | | exercise regularly every day, but you don't have to |
| to get in at once, the tryptophan gets blocked. You | | | | overdo it. Thirty to forty minutes of exercise a day |
| can think of the entrance to your brain as a door | | | | is sufficient. Do both aerobics and weights. Studies |
| with a large number of people all trying to squeeze in | | | | have shown that serotonin levels stay high for |
| at the same time. If you are in this group, your | | | | several days after a good exercise session. Walking, |
| chances of getting in are relatively small. The same | | | | jogging and bike riding are all good. |
| goes for tryptophan, and as a result, very little gets | | | | Several vitamins are also helpful in creating good |
| into your brain -- even though there may be a good | | | | serotonin levels. They include B6 (100-300 mg/day), |
| supply in your blood. | | | | calcium (1000-1200 mg/day), magnesium (300 mg |
| You therefore need to reduce the competition, and | | | | day) and folic acid (200 mg/day). |
| you can do this by eating carbohydrates. The | | | | Getting enough sunlight is also important. When you |
| carbohydrates produce insulin and this insulin sends | | | | wake up in the morning your body begin to create |
| the amino acids in your blood into your body-- all | | | | serotonin. The amount it creates depends on how |
| except for the tryptophan. When the tryptophan | | | | much sunlight you are exposed to, so try to get |
| finds that it no longer has any competition, it rushes | | | | outside for a while each day -- particularly in the |
| into the brain where it is converted to serotonin | | | | morning. |
| Your first step, therefore, is to eat foods that | | | | Serotonin is depleted by stress and tension, so try to |
| contain tryptophan. Some of the best are; | | | | relax during the day. Meditation is particularly good, as |
| - Turkey: .37 gms per quarter cup | | | | is listening to relaxing music. Laughter also helps. |
| - Chicken: .28 gms per quarter cup | | | | Finally, try to sleep regular hours. There's a catch 22 |
| - Cottage cheese: .4 gms per cup | | | | here, though. You need good serotonin levels to |
| - Wheat germ: .4 gms per cup | | | | sleep well, but if you don't sleep, it affects your |
| - Eggs: .1 gm each | | | | levels. |
| Other excellent sources are dairy products, soy, | | | | Following this will help make you feel better and be |
| walnuts, and bananas. | | | | more cheerful and happy. But be careful: too much |
| Once you have a good supply of tryptophan in your | | | | serotonin will make you sleepy. |
| blood you should eat carbohydrates. They will allow | | | | |