Recognising that the neurotransmitters (brain chemicals) which modulate our mood are found in the gut, maintaining good gut flora is essential not only for optimal gut health and absorption of the nutrients, but for ideal mental and emotional regulation as well. Identifying the chemicals which are out of balance can help determine the foods that can assist to improve your moods.
- Serotonin
Acting as a hormone as well as a neurotransmitter, serotonin is incredibly calming to your body. When serotonin is low, it can lead to feelings of anger, anxiety and sadness, or feelings of inadequacy. Uncontrolled appetite, frequent headaches or excessive amounts of worry, obsessive thinking or compulsive actions are also symptoms of low serotonin.
To increase serotonin, more tryptophan and Vitamin B6 are necessary.
Foods to include in your diet:
• Oily and deep sea fish, including halibut, mackerel, salmon
• egg whites
• Soy products, make sure these are organic and with minimal processing, for example, tempeh
• Spinach
• Seafood
- Norepinephrine
Also known as noradrenaline or noradrenalin, norepinephrine is an organic chemical in the brain which enables increased motivation, focus and energy. Low norepinephrine is often implicated in ongoing fatigue, difficulty concentrating and sleep problems. With levels too high, norepinephrine can lead to anxiety, restlessness, hyperactivity and even elevated blood pressure.
To increase norepinephrine, you will need to supplement with extra Vitamin C.
Foods to include in your diet:
• Fruits, including rosehips, citrus, paw paw, rockmelon and strawberries
• Dark leafy greens such as spinach
• Other green vegetables for instance green capsicum, broccoli and brussel sprouts
• Parsley
- Dopamine
Playing several important roles within the brain, dopamine regulates pleasure, satisfaction and reward. Low dopamine can lead to cravings for and reliance on addictive substances like drugs, alcohol and sugar.
To combat deficient dopamine and also simultaneously norepinephrine, you need more tyrosine.
Foods to include in your diet:
• Proteins such as eggs, meats and fish
• Dairy
• Wheat
• Oats
