October 6, 2006, Newsletter Issue #35: Emotional Effects of Foods and Exercise.

Tip of the Week

The most powerful brain chemical supporting positive emotions is serotonin. In its turn, serotonin levels depend on amino acid tryptophan, from which serotonin molecules are being built.



Tryptophan in high concentrations can be found in fatty fish, nuts, seeds, avocado, and apricots. Research showed that eating foods that are high in tryptophan resulted in more stable mood, better sleep, and healthier appetite.



The so called co-factor nutrients for the tryptophan conversion to serotonin are



Vitamin C

Folic Acid

Vitamin B6

Zinc



Eating plenty of dark green vegetables, citrus fruits, avocados, almonds, walnuts, and sunflower seeds, and oats will insure you have enough of co-factors.



It is also important to avoid foods that are potentially harmful for the mood when eaten on everyday basis. These are food additives, refined sugar, chocolate, coffee and other stimulants. Wheat and dairy (for some but not all people) can cause allergic reaction and one of its components can be irritation, anxiety, and even depression.



Exercising is a very well known way to improve emotional well being. A recent study showed that an exercise program was as efficient as Zoloft, a common antidepressant, in treatment of depression. Exercise affects brain chemistry and brain cells pretty much the same way as antidepressants do.



Research revealed that the group of aged people, which exercised increased their brain size compared to the sedentary control group, in the brain regions involved in mood control.

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