I have discussed how certain nutrients aid in brain
function and chemical production, as well as how we can improve brain function
by eating the right foods.
The brain is primarily made up of neurons, which are
cells that generate electrical impulses for communication. It is estimated that
the human brain contains close to 100 billion neurons. Neurotransmitters are
brain chemicals released by neurons that cause electrical signals to be
generated in neighboring neurons. Electrical signals spread like a wave to
thousands of neurons, resulting in the formation of thoughts.
Several nutrients help with brain function and chemical
production. Recent research suggests that nutritional deficiencies may alter
the normal chemistry of your brain, thereby influencing your thought processes.
This means that if you don't eat enough fruits and vegetables, fish, and nuts,
your neurons will fire abnormally, and your thoughts may suffer as a result.
Our brain receives information from two sources: our
senses, which tell us what is going on in the outside world, and our emotions,
which exist within our bodies and tell us what these events and circumstances
mean to us. Emotions motivate us to take care of other needs, such as safety
and companionship, that ultimately promote survival and reproduction, just as
hunger motivates us to find food.
The levels of various chemicals in our brain control our
emotions. Hundreds of chemical messengers, or neurotransmitters, are active at
any given time. Some of these neurotransmitters travel between cells, while
others are broadcast to entire brain regions. Our brain can adjust how we
respond to things and effectively alter our mood by layering signals on top of
other signals. When we are in danger, for example, our brain releases stress
hormones that cause us to react more quickly.
We often have our emotions written all over our faces
when we are feeling them. While all mammals experience basic emotions such as
fear and anger, humans have especially developed social emotions such as shame,
guilt, and pride, which involve being aware of what other people think and feel
about us.
The brain communicates with itself by sending chemicals
from one neuron to the next. And this constant, rapid-fire messaging has a
significant impact on how we feel and function on a daily basis.
Now I'll go over a few common brain chemicals and how
they affect our thinking and mood. I've also discussed what kinds of foods we
need to control our brain chemicals.
Serotonin
We probably already know that serotonin is involved in
sleep and depression, but this inhibitory chemical is also involved in many of
our body's essential functions, such as appetite, arousal, and mood.
Surprisingly, the majority of our serotonin is stored in the intestine, and
this chemical may also play a role in digestive function. Depression, stress,
unexplained irritability, and panic attacks are all symptoms of low serotonin
levels.
Many of these foods are effective because they contain
tryptophan, an amino acid that aids in the production of serotonin in the body.
Salmon, nuts and seeds, poultry, eggs, tofu and soy, milk and cheese, and
pineapple all help to keep serotonin levels stable in our bodies. Serotonin
levels can be reduced by drinking alcohol or drinking too much caffeine from
coffee.
Dopamine
Dopamine regulates a wide range of functions, including
behavior, emotion, and cognition. This chemical also communicates with our
frontal lobe, which is associated with pleasure and reward. On the plus side,
it motivates us to work hard in order to receive a reward.
There are several variations on the diet, but they all
revolve around foods that are thought to increase dopamine levels. Dairy foods
such as milk, cheese, and yogurt, meats, chicken, Omega-3-rich fish, Eggs,
fruits and vegetables, especially bananas, nuts like almonds and walnuts, and
dark chocolate are examples.
Most versions of the diet advise avoiding alcohol,
caffeine, and processed sugar, while others advise avoiding or severely
limiting starchy carbohydrates.
Glutamate
This is the most common excitatory neurotransmitter found
in the brain and spinal cord. Glutamate performs a variety of important
functions, including early brain development, cognition, learning, and memory.
Sauces, noodle dishes, cheese, ready-to-eat meals, mushrooms, and spinach are
examples of food sources.
However, it is not only foods that can assist chemicals
in performing better. There are also various approaches. We can naturally boost
these chemicals by doing things like exercising, getting enough sleep,
accomplishing small goals, listening to music, and meditating.
Maintaining a healthy balance of these brain chemicals
and hormones is essential for maintaining a positive mood. You can help
maintain this health to some extent by eating a well-balanced diet, limiting
your stress, and exercising.
I don't advise anyone to eat only vegetarian or
non-vegetarian foods. Taking foods from anyone is a personal choice, and no one
should interfere with that choice.
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