COPING WITH THE WINTER BLUES!

Eating for Health:  Restoring our Serotonin Balance

Many of us, even those of us who live in California, sometimes react unfavorably to the change in weather and season. We love our sunshine and when it disappears for a while, and disappears earlier as our days get shorter; we tend to not exercise as much or to spend as much time outdoors, so both our vitamin D exposure and our body’s established rhythms are interrupted.  This can lead to depressed serotonin production that can lead to depression—or just a few days or weeks of “the blahs”, not to mention sleep deprivation. And once we start on the road to eating in less than an intelligent way, it makes it even more difficult to rise above our hormones.

            The good news is: we can take control, plan ahead and keep our serotonin production strong!  Serotonin is made from the amino acid tryptophan.  It is converted to melatonin in the pineal gland.  Tryptophan, derived from food, is transported to the brain to make the neurotransmitter, serotonin.  Serotonin affects not only our moods, but it is also connected to our digestive tract, blood pressure and stem cell arousal.   Too little serotonin is associated with sleep disturbances, loss of appetite and depression.

            How can our diet regimen help maintain production of serotonin? Two essential fatty acids are required for serotonin production:  omega 3’s and omega 6’s.  

            Omega 3 fatty acid foods:                 Omega 6 fatty acid foods

Fish oils:                                                     Canola oil

                Mackerel                                                    Chicken

                Salmon                                                       Eggs

               Sardines                                                      Flax and flax seed oil

               Tuna                                                            Grape seed oil

               Walnut oil                                                  Safflower, sunflower & wheat germ oils

               Flaxseed oil                                                Turkey

Studies have shown that most people need to decrease the ingestion of the omega 6 acids and ingest more of the omega 3’s.  Foods high in B vitamins , calcium, magnesium and tryptophan all play a part in the production of serotonin.  Eating a variety of foods from all food groups increases one’s chance for a healthful balance.

B Vitamins:                Calcium:                     Magnesium                Tryptophan

Brown rice                     almonds                           leafy greens                 turkey

Chicken & eggs             brewer’s yeast                brown rice                   soy products

Leafy greens                 leafy greens                     sesame seed                 peanuts

Legumes & peas           fish w/ bones                   shrimp                         almonds

Meat & nuts                  tofu                                     salmon

Sunflower seeds          dairy products

Need more info?  Send me a note!  Christine Denney 

Comment

Rate This Article
1 5

Do you have feedback? (Optional)

Name (Optional)

Website (Optional)

Email Address (Optional)

Enter Word Verification in box below •