How to Raise Seratonin

Most office workers keep a secret stash of sugar or salty treats in their side desk drawers. Ask them why, and the answer probably revolves around afternoon food cravings. Late-night snackers grab the nearest comfort food like ice cream, chips, pizza, or cereal. Low-carb and crash diets are notorious for making the dieter crave starchy savories and sweet desserts. The common thread is the craving of carbohydrates, and the likely culprit is a deficiency in serotonin levels in the brain.

Things You'll Need

• Carbohydrates

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Instructions

Raising Serotonin Easily

• 1

  Serotonin, affectionately called the "feel good hormone," is a natural chemical made in the brain that effects mood and an overall feeling of well-being. Low serotonin levels have been connected to depression, mood swings, aggressive behavior, and restlessness. With a lack of serotonin, the brain sends a signal to crave carbohydrates to equalize the grumpy or lethargic mood induced by eating too much fat or protein, or waiting too long to eat between meals.

• 2

  The much-maligned carbohydrate is crucial for a healthy body, alert brain, and general good mood. A carbohydrate is a unit of energy consisting of sugar or starch and is found mostly in plants such as grains, vegetables, and fruits. It is one of the three macronutrients, along with fat and protein. Carbs are a readily available energy source for the body's voluntary and involuntary activities, unlike body fat, which is a stored energy source.

• 3

  During a clinical study at the Massachusetts Institute of Technology (MIT), Dr. Judith Wurtman discovered that diets restricting or eliminating carbohydrates directly affected serotonin production. When the brain stops controlling serotonin, the appetite is also affected, resulting in cravings or overeating. The stomach might feel full from a meal, but the brain sends messages to continue eating. According to Wurtman, "When serotonin is made and becomes active in your brain, its effect on your appetite is to make you feel full before your stomach is stuffed and stretched."

• 4

  Carbohydrates are the only natural means of raising serotonin levels. In fact, the brain will only create serotonin after ingesting carbohydrates: foods that are sweet or starchy. The study also concluded that carbohydrates must be eaten with little, if any, foods comprised of fat or protein in order for the brain to make serotonin. Eat macaroni by itself instead of macaroni and cheese, or eat toast with all-natural jam instead of a "PB&J" that adds protein in the form of peanut butter.

• 5

  Serotonin can be increased through the use of pharmacological medications such as antidepressants. However, the side effects of using medications can range from unwanted mood changes to addiction. Eating carbohydrates is a much safer and less expensive way to raise serotonin, provided the carbohydrate is allergen-free for the individual. If wheat allergies exist, try carbs made from other plant sources such as rice, potatoes, barley, quinoa, or oats.