Organic Turkey breast
We’ve probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. The amino acid, found in protein-containing foods, helps produce serotonin, “the chemical that regulates hunger and feelings of happiness and well-being. People who are argumentative (based on personality tests) can take either tryptophan supplements or a placebo for 15 days. Then their behavior will turn into more agreeable.
Pumpkin seeds, nuts, and free-range organic eggs are also rich sources of tryptophan.
“Tryptophan significantly decreased quarrelsome behaviors and increased agreeable behaviors and perceptions of agreeableness.”
The secret to improve our mental health is in our gut, as unhealthy gut flora can have a detrimental impact our brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to our brain via our vagus nerve.
Woman who regularly eat yogurt containing beneficial bacteria will improve brain function compared to those who will not consume probiotics. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria.
Clearly, we would be far better off making our own yogurt from raw milk or eating other fermented foods, like fermented vegetables, to support our gut health and mood. Since yogurt is full of calcium and protein in addition to probiotics, we really can’t go wrong by adding more of it to our diet.
When we’re stressed, it can ratchet upanxiety hormones, such as adrenaline and cortisol. “The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones,
One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid our brain in the production of dopamine, a chemical that is critical to coordination, memory function, and our mood.
When we have an ongoing loop of negative thoughts playing in our mind, doing something repetitive with your hands may help silence our inner monologue. Think knitting or kneading bread