Timeout Studio Blog

Food, Amino Acids and Brain Chemicals

 Email Article |  Twitter |  Facebook |  digg it |   delicious |   StumbleUpon |   LinkedIn |   Technorati |  reddit 

I'm hoping you're beginning to understand the huge role brain chemicals play in how you feel. If you're not feeling GREAT all or most of the time, it's a sign that your brain is not getting what it needs. And, yes, you should and can expect to feel good most all the time. You get brain support from your diet, the right exercise, light, sleep and supplements. Toxins, poor quality or lack of food, lack of sleep, food allergies, digestive problems, lack of light and exercise (or the wrong kind of exercise for you) and certain food substances rob your body of the brain chemicals you need to feel good.

You've been reading "Female Brain Gone Insane" pages 113-135 about Food and Supplements to the Rescue.

Let's recap this chapter: 

"A malfunctioning brain expresses itself with symptoms reflected in your emotions, moods, thoughts and behaviors." "Inadequate supplies of amino acids leads to deficits and imbalances in neurotransmitters, causing emotional breakdowns and uncontrolled behavior".

• When your brain is fed properly, you feel vibrant and happy. The ideal is to get the fuel from food. If you're depleted, you'll need help with individual amino acid supplements for a few months, possibly longer.
• You're depleted if you feel depressed, lethargic, anxious, racing thoughts, unhappy, can't sleep, can't focus, teary, lack of drive, flat, attention deficit, cravings for sugar, starch or alcohol, stressed and burned out, crave comfort food, overly sensitive, PMS, winter blues, fibromyalgia, phobias, panic, irritability, rage, intolerance, obsessive thoughts, low self esteem, or unable to relax.
• Women are especially prone to brain chemical depletion due to dieting, calorie restriction and stress.
• Dieting (low calorie, low fat, skipping meals, etc) results in deficiencies in amino acids, essential fatty acids, vitamins and minerals, all essential for the creation of brain chemicals (neurotransmitters).
• Diet must provide protein, carbs and fat at every meal.
• Protein is the building block for amino acids. get it at every meal including breakfast. Plan for 20g protein per meal.
• Carbs provide energy for your brain. 60% of the glucose you eat is used by your brain to aid thinking, memory and sleep. Low carb diets rob your brain. Carbs should be whole foods, not processed. Eat beans, nuts, veggies, fruits, whole grains. Avoid simple sugars: honey, molasses, maple syrup, brown sugar, agave syrup, rice syrup, corn syrup, milk, fruit juice, processed grains.
• Fats: 2/3 of your brain is made of essential fatty acids (EFAs). Get these from nuts, olives, avocado, coconut oil, olive oil, butter. Fish have EFAs, be careful and aware of high mercury levels in fish. If you take fish oil supplements, be sure the bottle indicates the product is free of mercury and other heavy metals. 
• Do not eat protein alone or carbs alone. Your brain needs them together, along with good fat.
• Foods to avoid and how they affect your brain: Alcohol: Has a depressant effect on your brain, leading to a lack of motivation and flat mood over the long term. Artificial colors: can cause hyperactive behavior, difficulty focusing, and lack of impulse control. Artificial sweeteners: can cause disruption of neurotransmitters resulting in headaches, depression, ADD, rages, joint pain, muscle spasm and can mimic MS, chronic fatigue and fibromyalgia. Sugar: Shifts in blood sugar level lead to decreased focus, concentration and memory. Can raise adrenaline levels causing insomnia and anxiety. High sugar diet increases insulin levels, blocking hormone receptors, resulting in hormonal deficiency syndromes. Hydrogenated (trans) fats: they replace the healthy fat in your brain and impair the brain cell-to-cell communication. White flour: Adds nothing positive to your brain chemistry. Is especially detrimental if your are gluten sensitive, leading to brain fog and other symptoms. Empty calories that don't fuel your brain and contributes to blood sugar spikes.
• Healthy eating habits should have a dramatic positive impact on your mood
  
  Use the chart below to help you identify aminos based on your symptoms. Chart from The Diet Cure by Julia Ross. More good information on aminos headed your way in a future blog.