Often times, people with lower serotonin levels will become depressed or experience a lower mood than those with high levels. Scientists believe that people with lower serotonin levels will seek out carbs than those with higher levels, in order to up their mood. Basically, eating a loaf of bread will make you happy.
Carbs make us happier—and not just because they're delicious, but they actually have a chemical reaction because they boost your brain's release of serotonin – chemical in the brain that helps you feel calm and satisfied.
Serotonin-releasing brain neurons are unique in that the amount of neurotransmitter they release is normally controlled by food intake: Carbohydrate consumption--acting via insulin secretion and the "plasma tryptophan ratio"--increases serotonin release; protein intake lacks this effect.
In many individuals, poor mood stimulates the eating of palatable high carbohydrate/high fat foods that stimulate the release of endorphins.
Researchers believe that having an imbalance of serotonin in the brain contributes to the development of depression. When you're craving carbs, you're usually being drawn to foods that encourage serotonin production. 7 In a sense, reaching for sugary, carbohydrate-rich foods can be a way of self-medicating depression.
However, greater consumption of dietary fiber, whole grains, vegetables and fruit was associated with a decreased risk. This suggests that a healthy diet low in refined carbohydrates could serve as a treatment and preventive measure for depression.
Serotonin does not occur in the foods we eat, however it is synthesized from tryptophan, an amino acid. Tryptophan is mostly found in high protein foods, like meat, fish and poultry.
Evidence links dopamine release in the mid-brain to the pathophysiology of psychosis, addiction and reward. Repeated ingestion of refined carbohydrate may stimulate the same mesolimbic dopaminergic pathway, rewarding such eating behaviour and resulting in excessive food intake along with obesity.
The rise in serotonin can thus be produced by any carbohydrate that elicits insulin secretion, independent of its sweetness. Pharmacologic treatments that amplify serotonin-mediated neurotransmission can selectively decrease the consumption of carbohydrate (i.e., in relation to that of protein).
Carbs, particularly long chains of the simple sugar glucose or starches, are an ideal food for fueling the brain, says Thomas. "The brain has an absolute requirement for glucose," he says.
Eating fruits and vegetables, like apples, produces a calming effect, creates more energy, and increases overall happiness, according to the British Journal of Health Psychology.
They analyzed plant and animal foods separately. Among the top plant antidepressant foods are watercress, spinach, lettuces, fresh herbs, peppers, pumpkin, cauliflower, lemon and strawberry. Antidepressant animal foods include oysters, clams, mussels, crab, tuna, lobster, salmon, herring and snapper.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels. Hormone changes cause low levels of serotonin and neurotransmitter imbalances.
Exposure to either the sun or to the bright light meant to replicate it is another way to naturally increase serotonin levels. Light therapy is one of the main treatments for seasonal affective disorder (SAD), the winter blues that may be triggered by a drop in serotonin levels.
Serotonin helps regulate the body's internal clock, including the ability to feel sleepy, remain asleep, enter rapid eye movement (REM) sleep, and wake in the morning. People with chronic insomnia, unusual sleep patterns, chronic fatigue, or consistently vivid dreams may have serotonin deficiency.
Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress. Serotonin can also be increased synthetically with antidepressants.
Getting enough sleep, exercising, listening to music, meditating, and spending time in the sun can all boost dopamine levels. Overall, a balanced diet and lifestyle can go a long way in increasing your body's natural production of dopamine and helping your brain function at its best.
A craving for pasta or white bread can indicate a lack of the amino acid tryptophan, which is vital in the production of the “feel-good” hormone serotonin. If you are not getting enough carbs in your diet, this can put you in a bad mood. Cravings for high-carb foods are our body's way of trying to cheer itself up.
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
'Good' Carbs to Boost Mood
Eating carbohydrates triggers your brain to release the mood-lifting neurotransmitter serotonin. So instead of trying to avoid them, eating the right kind of carbs can be a good choice when you're feeling down. Stick to whole-grain breads and other healthy carbohydrates.