NATURALLY BOOST THE BRAIN'S NEUROTRANSMITTERS.

Diet and our mood are closely connected! Dopamine and serotonin are brain neurotransmitters related to mood and emotions such as joy, pleasure, and happiness. We can increase the levels of these neurotransmitters and improve our mood by choosing specific foods and herbs.

Dopamine

Dopamine belongs to the catecholamine family. It is one of the most important neurotransmitters in the brain and provides us with feelings of pleasure and excitement. It also helps in better appetite control and concentration. On the other hand, a deficiency of dopamine is associated with conditions such as Parkinson’s disease and depression.

Several foods contain dopamine, but consuming them will not increase its levels in the brain, as dopamine cannot pass through the blood-brain barrier. Dopamine synthesis is done from the amino acids L-tyrosine and phenylalanine, which we can obtain from our diet. After consuming these foods, L-tyrosine is converted into L-Dopa (levodopa) and then metabolized into dopamine.

Foods rich in the amino acid L-tyrosine include:

1.  Chicken, turkey, beef
2.  Salmon
3.  Eggs
4.  Dairy products, especially cheese
5.  Beans, fava beans: Velvet beans, also known as Mucuna pruriens, contain high levels of L-dopa, which is the precursor molecule for dopamine. Fava beans are also a good source of L-dopa.
6.  Whole grains (oats, rice, whole wheat bread)
7.  Soy products
8.  Banana
9.  Avocado
10.  St. John’s Wort oil
11.  Ashwagandha

In addition to diet, there are other factors that can increase dopamine levels:

• Exercise: Regular exercise increases dopamine levels and can improve mood. 
• Probiotics: Dopamine is also produced in the gut. A healthy gut microbiome is important for adequate dopamine production. Probiotic supplements and probiotic-rich foods such as kefir, yogurt, and pickled vegetables are linked to improved mood. 
• Sleep: Regular and quality sleep can help balance dopamine production. 
• Music: Listening to music we enjoy is an easy way to boost dopamine production in the brain. 
• Meditation: Meditation seems to help increase dopamine levels. 
• Sun exposure: It may increase dopamine levels and improve our mood.

Serotonin

Serotonin can also affect mood and mental health, and contributes to the control of appetite and satiety. Increased serotonin levels are associated with feelings of calmness, relaxation, and balance, while low serotonin levels are linked to mental health disorders, depression, and anxiety.

Serotonin is synthesized from tryptophan, an essential amino acid for our body. Consuming foods that contain tryptophan can help the body produce more serotonin and improve our mood and health.

Foods rich in tryptophan include:

1.  Eggs 
2. Turkey, chicken 
3. Soy products 
4. Cheese 
5. Fatty fish, such as salmon
6. Nuts (walnuts, almonds) 
7. Seeds (sunflower seeds, pumpkin seeds)
8. Dark chocolate 
9. Green vegetables, such as spinach 
10. Legumes 
11. St. John’s Wort oil 
12. Ashwagandha

For tryptophan to reach the brain and increase serotonin levels, it is important to include carbohydrates in the diet. Consume whole grains such as rice, bulgur, or whole wheat bread. Additionally, you should add nutrients like B vitamins (B6, B12, folic acid), which are necessary for serotonin synthesis.

Also, the following contribute to increasing serotonin:

Exercise: Regular exercise is one of the best ways to increase serotonin levels and has antidepressant effects. 

Sun exposure: It can increase serotonin production and help improve mood. 

Healthy gut microbiome: A diet rich in prebiotics and probiotics supports better gut health and reduces anxiety and depression. 

Meditation and yoga: These can also improve mood.

Overall, a healthy, balanced diet, regular exercise, sun exposure, stress management, sufficient sleep, and meditation help increase the production of happiness neurotransmitters.

Responsible for the informational blog of votanotherapeia.gr