What are the key regulators
of your mood in the body?
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SEROTONIN
A mood enhancer in the brain which also oppositely controls pain,
pleasure, anxiety, panic, arousal, and sleep behavior. The more concentrated
the serotonin is in the brain; the happier you would feel.
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NORADRENALINE
Also a brain chemical that elevates your mood and on the other hand,
affects your emotional behaviors including anxiety, aggression, stress,
and sleep patterns.
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How is food
related to these two mood regulators?
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Carbohydrates, by transporting tryptophan into the brain,
are known to increase serotonin level, which can enhance your mood.
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Tryptophan is the key amino acid which is required to
produce serotonin once enters into the brain.
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Tyrosine is an amino acid which is converted into noradrenaline
in the brain to lift your mood.
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Should
I reach for a box of chocolates or a cup of oatmeal with skim milk
when I am feeling down?
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YES… to
oatmeal with skim milk!
The brain needs a constant and slow release of carbohydrates so
that serotonin level can be maintained; thus keeping up the good
mood and preventing it from falling. Therefore, a complex carbohydrate
food is preferred. In this case, fiber-rich oatmeal that is low
in sugar and fat together with lactose in skim milk, therefore,
created a slow releasing complex carbohydrates food which can improve
your mood.
Moreover, oatmeal is also a good source of tryptophan which increases
serotonin production; while skim milk an extremely good source of
tyrosine which is converted in to noradrenaline. All three components
working together can effectively improve your mood.
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CHOCOLATE: not the
whole box, but a few pieces.
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A whole box of chocolates contains large
amount of simple sugar which can only give the brain a sudden surge
of serotonin boost resulting only in a short and quick relief of
your negative emotions. Besides, high amount of fats in chocolates
can slow digestion thus delaying the mood lifting effect.
However, only eating 1 to 2 pieces of chocolates may already satisfy
your craving for sweets as the sensational palatability of chocolate
in your mouth (not the serotonin in the brain) can instantaneously
make you happy.
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Other example of foods
that can elevate your mood:
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Turkey: richest meat source
of tryptophan.
Low fat cheese: good dairy source of tyrosine and tryptophan.
Wheat germ: good vegetarian source of tyrosine & tryptophan,
and also a high fiber carbohydrate which can slowly supply sugar
to the brain.
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| Happy
Recipe |
