Serotonin

Pamela's definition of Serotonin -- one of the chemicals that our brains need & without enough we are depressed.

As I have mentioned in the past I struggle with depression. I have been trying to work to take care of things naturally & I'm learning some things I would love to share with you.

There are some things we can be sure to do to help boost the serotonin. Exercise, sleep & eating certain foods.

Something I have found out that sleep (7-9 hours) is not only a good thing but when you go to sleep is important too. Hadn't thought about that. Last night I went to bed close to midnight & got 7-1/2 hours of sleep in but when I woke up I felt like I hadn't gotten much sleep. If I'm in bed before 10pm I can get up at 6 or so and feel pretty well rested. I find that very interesting. Honestly this is VERY hard for me to go to bed by 10 because I'm more of a nightowl. I'm hoping eventually it will get easier :)

Here are some foods that help give a boost to the serotonin production. (I found this at http://www.livestrong.com/article/288554-list-of-foods-with-serotonin/).

GrainsFoods rich in vitamin B such as brown rice, wheat germ, wholegrain cereals, yeast extracts and brewers' yeast, help with serotonin production, according to Scottish general practitioner and author, Dr. Dan Rutherford of NetDoctor. Eating granola, oatmeal, whole grain cereal or a whole grain muffin for breakfast will start your day with nutrients that help boost serotonin.

Fish, Poultry and MeatSalmon, fresh tuna, snapper, sardines, herring, mackerel and halibut are high in tryptophan and excellent sources of serotonin, according to the World's Healthiest Foods nonprofit website. Poultry, such as chicken and turkey are excellent sources of the tryptophan necessary for serotonin to stay at an optimal level in the body and brain. Meat, including beef, lamb and liver can provide amino acids and other nutrients that facilitate the creation of serotonin.

Nuts and SeedsWalnuts are especially beneficial for serotonin production. Flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, peanuts, almonds and cashews can increase serotonin in the body.

OilsEssential fatty acids increase serotonin production. These nutrients include the omega-3 fatty acids found in fish, walnut and flax oil. Omega-6 fatty acids are found in canola, grapeseed, safflower, sunflower and wheat germ oils. Gamma-linoleic acid is found in spirulina or blue-green algae and black currant, evening primrose and borage oils.

DairyEggs are protein rich and contain amino acids and essential fatty acids necessary to produce serotonin. Egg whites are ranked very high on the serotonin food list. Lower levels of tryptophan are found in milk and a variety of cheeses, according to Outofstress.com. Cottage cheese and yogurt are also good foods to eat to increase and maintain your serotonin levels.

FruitsBananas, kiwi, pineapple, plantains, plums, grapefruit, mango, honeydew and cantaloupe have a high serum concentration, which makes them very useful in serotonin production. Tomatoes and avocado are also rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain.

VegetablesCorn, broccoli, cauliflower and green leafy vegetables such as spinach are serotonin-rich, as are baked potatoes with skin, mustard greens and mushrooms. Soy products, including soy milk, tofu and soybeans provide nutrients that help serotonin levels stay stable.

Sea VegetablesSea vegetables include kelp, seaweed and spirulina -- a blue-green algae -- contain tryptophan, an essential amino acid that is necessary for creating serotonin in the brain.

Legumes and BeansLentils, mung beans, chickpeas, peas, cooked beans -- kidney, black, lima, navy and pinto -- are good sources of serotonin, as are foods such as hummus and lentil soup, which are made with these products


Read more: http://www.livestrong.com/article/288554-list-of-foods-with-serotonin/#ixzz1UltaQYXe

So, I hope this helps someone out there that might want to try a more natural was of doing things. I also realize there are many out there that need to take an antidepressant. Just wanted to share some things I'm learning.

What do you do when you are feeling down? Are you a pull the covers over my head kind of person or get up and do something to try to get over it quicker? I think I fall somewhere in the middle.

Be Blessed & Healthy!!

Friday Funny

Some would say he would rather suffocate himself than trade in french fries for apple dippers

Be Blessed & Healthy!!

Motivation or lack there of???

What motivates you?

I want to be healthy. I want to feel good in my body too. That's important to me. I want my little girl (and boys) to grow up with healthy body images.

What saps your energy?

A day of NOT eating well or of being so busy I can't find the time to put together something healthy. I also feel very drained when I have a mess that I just can't begin to figure out how to clean it up. While others might just walk in and know right where to start, I struggle alot because I see a mountain not a mole hill.

So, what motivates you? How do you get passed the things that sap your energy?

Be Blessed & Healthy!!