Sunday April 5, 2020

Food Options that Can Boost Serotonin Levels in Your Body

Eat your way to boost the 'Happy' hormones

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Serotonin happy
If one is in a stressed situation then, serotonin levels go down and lead to depressive behaviours that is why you should try out these superfoods to boost the 'happy' hormones. Pixabay

BY PUJA GUPTA

In modern world, it is inevitable to escape mental and emotional stress. Busy lifestyle, workload, family or financial issues, inactivity and poor eating habits induce a lot of stress which may further lead to lifestyle-related diseases. So, there is a great need to maintain mental peace and by making small changes in diet can have a huge impact on your mood. “Happy hormone” or “serotonin’ is a neurotransmitter that plays an important role in many biological processes and in regulation your good mood as well.

If one is in a stressed situation then, serotonin levels go down and lead to symptoms like anxiety, aggression, impulsive behaviour, digestive issues, decreased appetite or craving to indulge into sweet or refined carbohydrate-rich foods.

Serotonin happy
Berries are rich in flavonoids that can help improve mood by supporting the production of serotonin and dopamine. Pixabay

Aman Puri, CEO and Founder, Steadfast Nutrition, suggests certain food options that can help boost serotonin levels.

Berries: Berries are rich in flavonoids, a type of antioxidants, which helps improve brain activity and uplift mood.

Avocado: Being a good source of vitamin B-6, folate and magnesium and unsaturated or “good fat” that helps improve mood by supporting the production of serotonin and dopamine.

Walnuts: Walnuts are a rich source of omega-3 fats, one of the major nutrients required for the proper functioning of the brain. DHA (Docosahexaenoic Acid) in walnuts helps make several types of serotonin receptors that play a key role in the serotonin pathway.

Dark Chocolate: Chocolate has a phenolic component called phenethylamine that has the potential to reduce stress, anxiety and elevate mood.

Green Tea: Green tea is a good source of catecholamines (antioxidant),that helps to elevate mood. Matcha green tea is particularly rich in amino acid L-theanine, which may also provide a soothing effect.

Serotonin happy
Chocolate has a phenolic component called phenethylamine that can help reduce stress and increase the production of serotonin in your body. Pixabay

Probiotics: Probiotics are the good gut bacteria, that are involved in the production of serotonin, dopamine and GABA involved in enhancing good mood.

Complex carbohydrates: Certain complex carbs like quinoa, oats or whole grains offer good amount of fibre, B vitamins, magnesium, and certain amino acids, particularly tryptophan which helps in ‘happy’ hormones production.

Citrus fruits: Citrus fruits like oranges or lemons have an appealing fresh fragrance and taste, which in turn might be fruitful for mood elevation.

Fatty fish or fish oil: Including fatty fish such as sardines, salmon, tuna in diet can help improve omega 3 fatty acids or else fish oil supplements are rich in omega 3 fatty acids, EPA and DHA particularly that help in a better release of hormones.

Also Read- Fighting the Common Enemy: Coronavirus

In a nutshell, eating a wholesome diet and including specific foods such as omega 3 fatty acids, probiotics, whole grains, citrus fruits, antioxidant-rich fruits, herbal teas may help support production and release of serotonin to make you feel happy and good.  (IANS)

 

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Here Are Some Health Benefits of Going Vegan

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose

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Vegan
Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose. Pixabay

Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet.

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose.

Nutritionist and founder of Diet Podium, Shikha Mahajan, shares these five benefits going vegan has on your health.

Reduced risk of cancer

In 2015, the Worle Health Organisation named red meat a Group 2 Carcinogen, which means it probably causes cancer in humans. WHO placed processed meat in the Group 1 category, which means it is carcinogenic to humans.

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Even small amounts of meat can increase the risk of cancer. A study from Oxford University study also found that eating just 3 rashers of bacon a day can increase cancer risk by 20 percent.

Reduced risk Of diabetes

More and more research is concluding that a plant-based diet can reduce the risk of developing diabetes or even reverse the disease completely.

A study, that included more than 2,000 adults, found those people who increased the number of fruit, vegetables, and nuts in their diet over the duration of 20 years reduced their risk of developing type 2 diabetes by 60 percent more than those who did not.

Enhanced mood

A study done by the Physicians Committee for Responsible Medicine (PCRM) shows a study on its website that looks at the eating patterns and moods of 3,486 people over a five-year period. The study showed that participants who consumed whole, plant foods reported fewer signs of depression.

Vegan
Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet. Pixabay

A different study showed that vegetarians usually experience more positive moods than meat-eaters.

Healthy skin

A plant-based diet might boost your beauty regime by assisting your skin in staying healthy. An increasing number of studies are associating dairy to skin problems such as acne. Dairy products have growth hormones and are also sometimes infused with artificial hormones, which can disrupt the human body’s hormone system.

ALSO READ: Find Here if Water Treatment Methods Can Kill Coronavirus Or Not

Fewer cardiovascular diseases

Meat generally contains a high quantity of saturated and trans-fats which can increase blood cholesterol. Cholesterol can create fatty deposits in the blood vessels that increase the risk of stroke, peripheral artery disease, and heart disease. Plant-based foods, by nature, have no dietary cholesterol. A diet high in fat and cholesterol can also lead to high blood pressure. (IANS)