THE FIT FACTOR
DOPAMINE and serotonin are two very important neurotransmitters that evoke feelings of happiness and contentedness. Understanding these hormones, their impact on health and how to keep a balance is crucial. Diet and exercise is fundamental in achieving this balance.
DOPAMINE
Dopamine is often dubbed the feel good neurotransmitter. It’s associated with pleasure, reward and motivation and is released into the brain as a response to these feelings. It is not sustained however, as there are often crashes that come after the highs. Cravings and a feeling of always wanting more can be triggered in response to the feel good that comes from Dopamine often associated with sugary foods, fast foods, alcohol and treats will make us feel good for a very short period of time but the negative impact on health can be long lasting.
SEROTONIN
Serotonin on the other hand, is known as the happy hormone and contributes to mood regulation, sleep quality, and overall emotional balance. Ninety-five per cent of the body’s serotonin comes from the gut.
When levels are normal, you feel focused, emotionally stable, happy and calm. Low serotonin levels can lead to mood disorders like depression and anxiety and a lack of energy.
TIPS FOR A HEALTHY BALANCE
■ Eating nutrient dense foods can help with serotonin deficiency, a plant-based diet can help. This does not mean you have to be vegan but having a high proportion of your daily nutritional needs met by incorporating plants is the way forward.
■ An intake of healthy fats, vitamins, and minerals is essential. Protein sources like lean meats, fish, eggs, and legumes provide amino acids necessary for dopamine and serotonin synthesis. Healthy fats from avocados, nuts, seeds and olive oil will help support brain health and neurotransmitter function.
■ Kick the cycle of dopamine highs and lows by keeping sugary treats, fast foods, alcohol to a minimum or eradicate them completely if you can and focus on boosting serotonin with healthy foods.
■ Complex carbohydrates are beneficial for steady energy levels and serotonin production. Try whole grains like quinoa, brown rice, oats, and fruits and vegetables high in fibre. These foods release glucose slowly into the bloodstream, preventing blood sugar spikes and crashes.
■ Omega-3 fatty acids are crucial for brain health and neurotransmitter function. Fatty fish like salmon, mackerel and sardines are excellent sources of omega-3s. Vegetarian options include flaxseeds, chia seeds and walnuts. Incorporating these foods into your diet can help support dopamine and serotonin levels.
■ Good hydration is essential for optimal brain function. Dehydration can negatively impact neurotransmitter production and mood. Aim to drink 2 litres of water throughout the day, and consider herbal teas for added hydration and relaxation benefits.
■ When we engage in exercise, our bodies release endorphins, neurotransmitters that act as natural painkillers and mood elevators; it also increases the production of dopamine. This surge in dopamine levels contributes to feelings of accomplishment and motivation, encouraging us to continue our fitness routines.