Dopamine and Serotonin: The Happy Hormones

You may have heard of serotonin, it's a neurotransmitter that each and every one of us makes in our brains (sometimes it's referred to as 5-HT). It is responsible for keeping us calm, relaxed and happy and when we don't produce enough of it we can feel depressed, angry, tearful and hungry. It is also responsible for the movements within our gastrointestinal tract, with around 90% of our serotonin being stored in our gut, meaning it also helps to regulate appetite.Women actually produce less serotonin than men, and even less in the week leading up to menstruation. This is because serotonin and oestrogen go hand-in-hand; when oestrogen levels drop (i.e. in the lead-up to menstruation), serotonin levels follow suit. And as serotonin also reduces pain perception, having high levels of it around the time of your period could help to reduce or even prevent cramps.

So what can you do to encourage the production of this important 'happy hormone'? Let's look at tryptophan, a building block of protein - or, an amino acid - that is not necessarily present in every protein-based food (I'll tell you where you can find great sources of tryptophan in just a minute). Serotonin is derived from tryptophan so if your diet is lacking in this amino acid, you won't be producing adequate levels of serotonin. Now I wouldn't normally advocate consciously adding sugar to your diet, but in the case of tryptophan it is important that some sugar is consumed at the same time that, or soon after, you consume the protein. This is because tryptophan does not easily enter the brain (where serotonin is made), but the presence of insulin, which is released when sugar enters our body, allows tryptophan to be utilised in the production of serotonin. I'm not suggesting you eat a bar of chocolate or a big slice of cake after your lunch; a piece of fruit or some natural yoghurt sweetened with honey, maple syrup or dried fruit will do the trick.

Top Tryptophan Sources

• Avocados
• Bananas
• Chicken (especially thighs)
• Turkey
• Beans (kidney, adzuki, cannellini etc)
• Eggs
• Beef
• Fish

In order to increase the production of serotonin it is also important to eat plenty of complex carbohydrates which will not only balance blood-sugar levels and help to curb cravings, but will also boost tryptophan intake. Despite tryptophan being a building block of protein, it is also present in some carbohydrate-based
foods such as:

• Potatoes
• Whole wheat bread and pasta
• Brown rice

Other foods that boost the production of serotonin are those rich in B vitamins. B vitamins help to obtain other nutrients and energy from food and transport them to the relevant cells in the body. In particular, vitamin B6 (known as folate) helps to elevate serotonin levels.Cooking destroys this nutrient so try to eat folate-rich foods raw, such as in a salad, a homemade dip or as a snack.If you do want to cook them, try steaming for a couple of minutes.

Top B6 Vitamin Sources

• Kale
• Spinach
• Broccoli
• Spring greens
• Chickpeas
• Butter beans
• Kidney beans
• Black beans

Other great sources of B vitamins, which may - and
should - be cooked are:

• Salmon
• Tuna (fresh rather than tinned if possible)
• Herring
• Mackerel

Omega-3 fatty acids are essential not only for heart health and brain function, but they also combat depression, food cravings and irritability by triggering the production of serotonin. The best sources of omega-3 fatty acids are:

• Oily fish such as salmon, fresh tuna and mackerel
• Walnuts
• Flaxseeds (also known as linseeds)
• Pumpkin seeds
• Flaxseed oil
• Eggs
• Rapeseed oil

Dopamine is another important neurotransmitter that we all produce and which has similar properties to serotonin. It is responsible for regulating mood, sleep and appetite. Low dopamine levels can result in depression, insomnia, low sex drive, cravings and addictions and an inability to concentrate. Where serotonin has tryptophan, dopamine has tyrosine. Tyrosine is another amino acid - or building block of protein - which stimulates the production and release of dopamine. High levels of dietary tyrosine increase levels of dopamine resulting in you become more alert, motivated and positive (dopamine is responsible for the motivation and reward system in our brains).


Top Tyrosine Sources

• Dairy products (milk, cheese, cottage cheese and yoghurt)
• Chicken 
• Turkey
• Tofu
• Peanuts (unsalted)
• Almonds
• Avocados
• Pumpkin seeds
• Sesame seeds 

Selenium, a micro-nutrient, has also been linked to improving depression and the unpleasant symptoms and feelings often associated with depression such as poor sleep quality and low motivation. The best sources of selenium are:

• Brazil nuts (just 2 per day meets your RDA of selenium, but eating more is absolutely fine, even recommended)
• Mushrooms
• Onions
• Tomatoes
• Broccoli
• Wholegrain cereals
• Wholegrain bread
• Fish
• Eggs
• Full-fat butter (in moderation - spread on 2 slices of toast, for example) 

Do I Need More Serotonin and Dopamine?

Often when blood-sugar levels are haywire and hormones are imbalanced you may experience a whole array of unpleasant symptoms and feelings. It is these symptoms and feelings that are the tell-tail signs that you need more serotonin and dopamine. Answer the following questions on a scale of 1-5 (1 = strongly disagree and 5 = strongly agree). If you score 30+ you may find it easier to lose weight, sleep better at night and reduce hormone-related symptoms if you balance your serotonin and dopamine levels.

• I sometimes feel depressed
• I crave refined carbohydrates such as bread, pasta, cake, biscuits or wine, especially at night
• I don't sleep well
• After a hard day I 'treat' myself with food
• I am an emotional or comfort eater
• I really struggle on high-protein diets
• I'm rarely hungry at breakfast time
• In the week before my period I crave chocolate
• I tend to put on a 'spare tyre' during the Winter

Balancing Hormones

One of the most common causes of skin problems, low mood, sleep issues and lack of energy is a hormone imbalance. This doesn't necessarily have to be an imbalance that requires medication or causes serious health problems, but you might be surprised how much a few tweaks to your diet can alter and re-balance your hormones and improve chronic issues.

Most women suffer from some symptoms of pre-menstrual syndrome (PMS) at some point in their life and many suffer throughout their entire adult life. However making sure that you aren't deficient in certain nutrients and minerals and altering your eating habits around the time that you're most affected (for some this is the week leading up to their period, for others it's the first few days of their period only) can go a long way to reducing symptoms and improving the way you feel.

PMS can impact every system within the body including the immune, digestive, endocrine (hormone), circulatory, skin and nervous systems. Common symptoms include anxiety, mood swings, irritability, sugar cravings, headaches, fatigue, bloating and water retention. Factors such as stress, an unhealthy diet, smoking, drinking alcohol and consuming stimulants such as caffeine can have a major impact on your hormones so it is important that you look after your body and are mindful of what you eat in order to reduce the severity of these symptoms.

Whether you suffer from PMS or you just suspect that your hormones may be off-kilter, these tips should help to improve the way you feel.


Stabilise Blood Sugar Levels

Cherries: The perfect low GI sweet treat.

• Reduce refined and processed foods such as ready meals, takeaways, white bread, white pasta, pastries, biscuits, cake and chocolate.
• If you crave sugar, opt for bright berries and cherries - they're packed with vitamin C, antioxidants and an abundance of other essential nutrients, but they are low GI, meaning their sugars are released more slowly than those in other fruits (and much more slowly than those refined foods), so you'll still get the sweetness without the spike and dip in energy.
• Reduce caffeine, alcohol and stimulant drinks such as Red Bull.
• Reduce salt intake.
• Increase complex carbohydrates such as wholemeal bread, whole wheat pasta, brown rice and oats.
• Increase fibre by eating plenty of vegetables and fruits with their skins on as well as eating plenty of wholegrains (in complex carbohydrates).
• Eat regularly, every three to four hours, and don't skip meals or ignore hunger.
• Make sure you're getting enough essential fatty acids (Omega-3 and Omega-6) from eggs, walnuts, seed oils, oily fish and flax/linseeds.

Watercress: Rich in calcium.

Increase These Nutrients

Calcium

• Milk, 
• Cheddar cheese
• Plain, fat-free yoghurt
• Cottage cheese
• Broccoli
• Almonds
• Celery (especially the leaves)
• Watercress

Zinc

• Lentils
• Raw, unsalted nuts (Brazils, almonds, cashews etc.)
• Red meat (in moderation)
• Shellfish
• Eggs

Bananas: Full of energy boosting B vitamins.

Vitamin B6

• Onions
• Watercress
• Cabbage
• Bananas

Vitamin B12

• Oily fish
• Liver
• Tofu
• Fortified cereals
• Milk, cheese and eggs

Nuts: Packed with zinc, calcium and magnesium.

Magnesium

• Cod
• Cannellini beans
• Salmon
• Brazil nuts
• Mackerel
• Cashew nuts

For Period Pain

Mint: A natural digestive healer and great for reducing period pain.

• Tarragon and mint are powerful anti-spasmodics, meaning they're great for overcoming cramps. Use the fresh herbs in food or drink mint tea. 
• Eat foods rich in calcium
• Drink plenty of water
• Avoid dairy (so get your calcium from nuts and green veggies)
• Avoid alcohol 

The Perils of Sugar and the Fat Free Myth

When you’re trying to lose weight, you may be tempted by the array of low-fat and fat-free products on offer. But have you compared the ingredients with their full-fat counterparts? Food manufacturers know that by reducing or removing fat from their products, taste is sacrificed, and the only way they can make their products tasty and moreish is to pack in the sugar. 

Let’s have a look at how much sugar is hidden in an average portion of everyday foods.

• YOGURT
• A small pot of generic 'Low Fat' fruit yoghurt contains 17.5g whereas the full fat version contains 13.5
• SOFT CHEESE
• A 30g serving of 'Light' soft cheese contains 1.2g while the original version contains slightly less - 0.9g
• BAKED BEANS
• A tin of Weight Watchers baked beans contains 7.3g but regular supermarket own-brand beans only contain 2.2g
• SOUP
• A tin of Batchelor's Low Fat Chicken Soup contains 1.3g yet Batchelor's Cream of Chicken Soup only contain 0.6g
• BREAD
• 100g of Weight Watchers pitta bread contains 2.1g but by switching to a supermarket's own brand, you'd only be consuming 1g

So Why Are Companies Adding Sugar To Their Low Fat Food?

Put simply, food without fat tastes bad. Food without sugar also tastes bad. It is a taste that built into us, as humans, a craving that kept our species alive 1.8 million years ago when homo erectus (upright man) began foraging for food.  

Sugar and fat provide a quick energy burst, perfect for the fight-or-flight situations primitive man was faced with on a daily basis. However as we no longer face daily, life-threatening fight-or-flight situations, we no longer require quick-release energy in the same way. However the body works on a level deeper than logic or emotion, it's job is to keep us alive. It doesn't know that we aren't going to be eaten by a tiger tomorrow. However we are living more stressful lives than ever, meaning stress hormones - cortisol and adrenaline - are constantly flooding our bodies, triggering cravings for sugar and fat. Effectively, we are unintentionally giving our bodies the impression that they need to sugar-load, to store easily-mobilised energy for an upcoming emergency. And this is why we need to cut out sugar from our diets, to reassure our bodies that they can survive without sugar, that a balanced diet and regular meals can provide all the energy we need.

So armed with the knowledge that we naturally crave sugar, we are drawn to sugary products and we can very easily become addicted to it both physically and psychologically, food companies know how to get us hooked. If a company can get a customer addicted to their product, they'll have a customer for life. And they'll see their profits increase too, of course, which is really why they're trying to get us addicted.

Hidden Sugars and Their Pseudonyms

Not all sugar is labelled clearly on a food’s packaging. Some companies are very good at sneaking sugar into their products. This is perfectly legal but you need to be switched on and know your stuff. Some other names for sugar which are used on food packaging are:

·         Corn syrup

·         Caramel

·         Dextrose

·         Dextran

·         Diatase

·         Ethyl maltol

·         Fructose

·         Golden syrup

·         Lactose

·         Maltose

·         Molasses

·         Maltodextrin

·         Honey

·         Sorbitol

·         Sucrose

·         Glycerides

What Happens When We Eat Sugar?

·         Firstly, your blood-sugar levels increase which is why you might feel a sudden surge of energy and why children become hyperactive after eating sweets

·         This rise in blood-sugar triggers the pancreas to release insulin which converts the sugar into energy

·         When your body has taken the energy it needs from the sugar, any excess is converted into glycogen and stored in the muscles and liver

·         Excess glycogen is converted into triglycerides in the liver and stored as fat or enter the bloodstream causing your blood to thicken and increasing the chances of clotting and blockage which can result in a heart attack or stroke

·         Therefore excess sugar = excess fat

How to Lose Weight and Decrease Sugar Intake

·         Always eat breakfast, always with protein

·         Eat protein at every meal and in every snack

·         Balance your meals with complex carbohydrates, protein, healthy fats and vegetables

·         Increase your fibre intake to keep you fuller for longer, improve bowel health and curb sugar cravings

·         Get your sugar the natural way – from fresh fruit – but stick to no more than two portions per day

·         Get some fresh air and do some exercise – your body will be flooded with ‘happy hormones’ dopamine serotonin and endorphins making you less likely to reach for the chocolates to get your happiness boost. Plus the exercise will boost weight loss, increase your metabolism and curb your hunger!

Should We Avoid Fat?

 Fat has a bad reputation. For years we've been bombarded by tales of how fat makes us fat, clogs our arteries and effectively kills us. Even the word fat has negative connotations, but think of it like this: fat is an essential nutrient. 'Fat' has become an adjective when in fact it is a noun, it is the name of a vital component that our bodies need in order to function and survive but instead we use it to describe an overweight person or excess tissue in our body. Even saturated fat is essential for our survival. In fact, a healthy amount of saturated fat can even support your weight loss. Don’t be afraid of fats. Eat them every day but eat them in moderation.

Fat is satiating so when we eat it we satisfy our body's needs as well as our taste buds. It keeps you full which prevents overeating and curbs cravings for unhealthy snacks. Including some fat in every meal will support your body's functions and stop you from craving sugary, processed or refined food.

How Much Fat Do We Need?

Men's Requirements

Saturated Fat: 30g

Unsaturated Fat: 60g

Women's Requirements

Saturated Fat: 20g

Unsaturated Fat: 50g 

The best sources of fats are avocados, raw and unsalted nuts (Brazils, almonds, walnuts etc.), seeds (pumpkin, sunflower, flax etc.), seed oils (olive, rapeseed, hemp etc.) and those occurring naturally in lean meat (chicken and turkey), fish (salmon, mackerel, tuna etc.) and dairy products (eggs, milk, cheese and butter). 

Nuts and seeds are particularly high in fibre, adding to their ability to keep you fuller for longer as well as supporting your digestive system. The oleic acids found in nuts curb hunger pangs and other nutrients contained in nuts (B vitamins, vitamin E and zinc) work to curb sugar cravings. 

Quick Tips

• Sugar is abundant in processed, refined carbohydrates such as white bread, white pasta and pastries. Opt for whole meal, whole wheat and whole grain versions.
• Pay attention to the first three ingredients listed on packets – these are the three main ingredients, and if any sugars are listed, avoid!
• Sprinkle cinnamon in your coffee, on your porridge and in your yoghurt – it’s a natural sweetener and helps regulate blood-sugar and reduce blood-fat including ‘bad’ LDL cholesterol and triglycerides.
• Divide a product’s sugar content in grams by 4 to find out how many teaspoons of sugar it contains.

Sugar craving? Choose from these healthy, wholesome snacks to keep cravings at bay:

·         Oatcakes spread with nut butter

·         Hummus with raw vegetable sticks

·         Natural yoghurt, cinnamon and berries

·         A small handful of raw, unsalted nuts

The Eatwell Plate

The NHS has devised an ‘eatwell’ plate as a guide to how much of each food group should make up your plate at each meal. It is a great guide to refer to if you're unsure of how much of each food group you should eat at each meal. However, be cautious that the eatwell plate includes 'sugar' in the same section as 'fat' - these should be naturally occurring sugars such as those found in fruits and should not be those in refined or processed foods, and certainly should not be added to your food. 

If you base your meals on the eatwell plate - providing you choose healthy sources of each group (such as whole grain carbohydrates, lean protein and balanced saturated/unsaturated fats) and providing you are otherwise healthy - you don't need to worry too much about counting every calorie or weighing out individual foods. 

The Eatwell Plate, www.NHS.uk

Don't be afraid of fat. Don't choose low fat, diet or light-labelled food. Don't add sugar to foods. 

Choose healthy, wholesome, fresh foods bursting with nutrients, slow-release energy and fibre and before long you'll notice an improvement in your weight, energy levels, sleeping patterns, mood and overall wellbeing.  

The Effects of Stress on Your Body

In 1956 Professor Hans Selye described a process called General Adaptation Syndrome (GAS). It comprises three stages (in some cases five, but I’ll stick to the three-stage version for now as it is the most common) and refers to the process of learning what is and isn’t ‘good’ for us emotionally and physically. It describes the body’s short-term and long-term reactions to stressors such as starvation or grief. It refers to the extreme stress that homeostasis cannot address (homeostasis involves the regulation of body temperature, blood-glucose concentration and water and ion content).

GAS involves two systems of the body: the nervous system and the endocrine (hormonal) system. During times of perceived danger and extreme stress, the hormones adrenaline and cortisol are released as well as glucose. These provide a sudden energy burst, making a person more alert and ready to ‘fight or flight’.

Stage One: Initial Response

The first stage is known as Initial Response and literally refers to the first response to an event, for example, your first response to a cigarette, alcoholic drink or a period of starvation. This is usually a reliable indicator of whether or not something is good for you. This stage is sometimes known as the Alarm Reaction, whereby the ‘fight or flight’ response is triggered by the activation of the HPA axis (which, in turn, triggers the release of cortisol), the nervous system and the adrenal glands, which release adrenaline. When these hormones are released into the body and not used effectively (i.e. the body becomes flooded with them), it can be harmful.

Too much adrenaline can lead to a surge in blood pressure which can damage blood vessels in the heart and brain, causing a heart attack or stroke. Too much cortisol can damage muscle tissue and can lead to cardiovascular problems, stroke, stomach ulcers and high blood sugar levels. Cortisol is also linked to belly fat: as more of the hormone is released into the body and not utilised, more fat is stored around your middle.

Stomach ulcers are commonly experienced by people who lead very stressful lives. These ulcers can then lead to a condition known as ulcerative colitis in which the destruction of protein as a result of prolonged stress causes the disintegration of the lining of the intestine. Along with stomach ulcers and ulcerative colitis, a stressed person may experience weak bones as a result of the loss of calcium from bones.

Stage Two: Adaptation

The second stage is known as the Adaptation Stage in which your body learns to adapt to the stress, hence a long-term smoker will no longer get a nicotine rush, a coffee drinker will no longer feel jittery and a person who is not eating enough calories will experience higher-than-normal energy levels. The body will adapt to try and protect itself from damage and keep itself alive, therefore being in a perpetual state of stress.

For a period of time homeostasis begins restoring and repairing where it can: body temperature returns to normal and blood-glucose concentration is reduced to normal levels. However in an attempt to protect itself, the body creates a reaction which homeostasis cannot control and will place the body under prolonged stress. In a starved body, systems begin to shut down and the body ‘rethinks’ its priorities (hair will become lank, skin will become sallow and grey). A person who endures stress everyday due to a demanding job and young children, for example, will begin to continually suffer from high blood pressure, lethargy and craving for sugary, fatty foods.

In order for our body to deal with this stress and to be well equipped to repair itself, our diet must be well planned and our bodies well looked after. The Initial Response Stage and the Adaptation Stage both consist of repeated cycles of damage and repair, however if repair fails to take place, the Exhaustion Stage is entered.

Stage Three: Exhaustion

During the Exhaustion Stage the body’s energy is depleted and its systems work inefficiently: primarily the digestive, endocrine and nervous systems. Blood pressure is raised for a prolonged period of time, heightening the risk for heart attacks and strokes, and infections and diseases develop as the immune system cannot cope with the high levels of stress combined with low energy. At this stage many people begin to feel so unwell that they seek advice and treatment from a doctor.

The hippocampus area of the brain is particularly vulnerable, causing memory and thinking to become impaired and often inducing anxiety and depression. For example, a person working in a very stressful job may be able to cope with the stress for so long, and then suffer a heart attack due to the prolonged high blood pressure their body has experienced. Now I am not suggesting that every person who work a stressful job will have a heart attack – this is an extreme, yet not unusual, example – but your body will only cope for so long before it is screaming out for some respite.

Do What You Can to Reduce Stress

It is vital that you find a way to deal with every day stress. I don't necessarily mean we all need to find a therapist or do anything life-changing. Regular exercise (preferably out in the fresh air), an adequate diet and good restful sleep are all great starting points for reducing stress. If you have recently had a stressful time at work or at home and you are starting to feel ill, whether it be headaches, fever or low mood, think about what your body is telling you. It’s time to take a break, nourish your body, look after yourself, have some ‘me time’ and do what you can to remove yourself from stressful situations. Make time to unwind in the evening, make time to do something you love and make sure your body is getting all the energy it needs - and from the right places.