More Serotonin Increases That Weight Loss Comfort Zone

Serotonin is a very important neurotransmitter that has many functions that impact the health of the human body. It is created from the amino acid L-tryptophan and synthesized in the brain's neurons. It's many influences include mood, appetite, sleep cycles, temperature regulation, cardiovascular health, memory, learning, and endocrine function. In can be found throughout the body, but most of it is found in the digestive tract for regulating intestinal movements, and 20% of it in the brain. Adequate levels of serotonin are famously important for controlling depression.

Mood and attitude are such an important aspect of a weight loss program, aren't they? When someone goes on a diet, they generally reduce calories, and eat healthier complex carbohydrates with good fiber content. This causes a slower release of sugar into
the blood, which should keep glucose levels normal to optimize weight loss. However, if there is an under production of serotonin, appetite will increase along with moodiness, and maybe even aggression. Serotonin is a stress reducer that tempers sensitivity to pain, not excluding weight loss distress.

If someone gives in to the temptation to eat chocolate or sugary food after fighting the urge for a while, how does it impact brain chemistry? It starts off with the intense pleasure of just tasting the sweet treat, opening up the pleasure pathways of the brain, causing the release of dopamine and endorphins. This exhilarating experience may only last an hour or 2, but it gets even better.

Because of ingesting lots of sugar, it causes a huge release of insulin from the pancreas. It will work hard to take caloric energy out of the blood and transport it into cells, tissues and the liver. Excess sugar is turned into fat for storage. Protein that has been digested and released as many amino acids of various sizes are competing to get through the blood-brain barrier. Most of these are bigger than the amino acid L-tryptophan that also is trying to get in the brain. If it does, serotonin is created. The sugar rush causes excess insulin to nab the big guys, the larger amino acids, leaving the little guy L-tryptophan no competition to enter the brain to mass produce serotonin. Oh, what a euphoric rush.

If you can hold on most of the time to giving in to a sweet weekly treat, once a week kind of thing, you should be alright. If you lack confidence in controlling those sugar hits, and give in frequently to temptation, this will cause insulin resistance. Too much insulin increases appetite, and also keeps fat cells from releasing the lipids you want to get rid of. What are the healthier alternatives in this situation?

Focusing on nutrients and better foods that facilitate serotonin production is the answer. This means dieting on foods high in the amino acid L-tryptophan such as bananas, papaya, pineapple, walnuts, potatoes, oatmeal, spirulina, sunflower seeds, turkey and chicken. Omega-3 fatty acids that synthesize tryptophan into serotonin can be found in salmon, cod and fish oil supplements. Flax seeds and primrose oil also have omega-3's.
Vitamins b6, b12, folic acid and vitamin C are also important for serotonin production. Additional supplements such as SAM-e or 5-htp may increase this brain chemical while sidestepping caloric intake.

For those of you who aren't exercising while trying to lose weight might reconsider. Exercise has been known to increase serotonin levels. It is a mood booster, helps relieve anxiety and is great non-prescription drug alternative for those dealing with depression. It even boosts self-confidence. It's generally recommended to exercise either 5 days a week for 30 minutes, or 3 times for 45 minutes for it to have a significant impact on brain chemistry.

Interestingly, it seems aerobic exercise is better than anaerobic routines like weight lifting in creating serotonin. We all know about the 'runner's high', so activities like walking, jogging, running or swimming are even better for the mood to lose weight. Sunlight also increases serotonin, so exercising outdoors will increase it multifold.

Stress management activities will also help, such as yoga, Pilates, music therapy, meditation, self-hypnosis, progressive muscle relaxation or even breathing exercises.

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