Gaba Serotonin Diet
Brain chemistry can be affected by dietary choices. According to a London study published in the 2009 British Journal of Psychiatry, subjects who ate mostly highly processed foods such as refined grains, processed meats and fried foods were depressed more often than those who ate mostly vegetables, fruits and fish. Researchers determined that poor diet caused depression, and not the other way around. Gamma Aminobutyric Acid (GABA) and Serotonin are two depression-fighting neurotransmitters in the brain that may be affected by certain foods.
Serotonin
Serotonin is more than a neurotransmitter that produces feelings of well-being. It is involved in regulating sleep, movement, memory, learning, mating behavior and even blood clotting. Normal make possible deep restful sleep at nighttime. The brain manufactures serotonin using tryptophan, an amino acid found in high protein foods such as turkey and milk and in some fruits such as bananas, pineapples and plums. Vitamin C is also needed for the conversion of typtophan to serotonin, as are B vitamins, calcium and magnesium. Rich sources of these vitamins and minerals are brown rice, corn, eggs, green leafy vegetables, sunflower seeds, sesame seeds and tofu. Omega-3 fatty acids found in fish, flaxseeds, hemp seeds, chia seeds and walnuts also raise , as does strenuous exercise, according to Eric Braverman, M.D., in his book "Understanding Your Brain Chemistry to Lose Weight." Eating complex carbohydrates (starches) creates a temporary serotonin surge, which is why a starchy meal seems comforting. Drinking caffeinated drinks, such as coffee, may deplete serotonin levels over time; herbal teas such as St. John's Wort are a good substitute.
GABA
GABA is an amino acid and inhibitory neurotransmitter, meaning it regulates brain activity by calming neurons that are firing too rapidly. Dr. Braverman writes that low levels of the brain chemical GABA lead to feeling over-emotional, nervous, tense and irritable. Food cravings along with poor impulse control are also a consequence of low GABA. But too high levels of GABA can slow metabolism and lead to weight gain. Foods that can help balance GABA levels include organ meats (particularly beef liver), almonds, brown rice, lentils, fish, beans, oats, spinach, whole wheat, cantaloupe, oranges and reishi mushrooms. Caffeine should be strictly avoided and alcohol use is not advised. Passionflower is an herbal tea that may aid proper regulation of GABA levels.
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