Low Serotonin and Sugar Cravings

(Raise your serotonin levels naturally)

As a nutritional therapist I know that things are never as simple as they first seem.   People who struggle with their weight are so often told to just cut down on what they are eating and stop eating sugar.  That they should just exercise more.  We are all biological different and what may work for one person may not work for another person.

For many of my clients it is not just as simple as cutting back on foods or just avoiding sugar.   A lot of my clients have unbalanced blood sugar levels and when this is addressed the cravings will go, for others it is emotional eating and once this is addressed the cravings will start to diminish.

However, there are some people for whom when you do all of the above they will still have very severe sugar cravings.  It is almost impossible for them to say “no” they just cannot resist the sugary sweet or chocolate. The urge is almost overwhelming at night time and they will raid the house in search for that sugar fix.   Research is showing that this almost unbearable craving can be mostly due to low serotonin levels.

Serotonin can affect mood and social behaviour, appetite and digestion, sleep, memory and sexual desire and function.

Signs and symptoms of serotonin deficiency are low-self-esteem, insomnia, phobias, panic attacks, eating disorders, depression, anger, anxiety, shy, and obsessive behaviours as well as cravings for sweets and chocolates, cravings for sweets at night, and binge eating. Serotonin, is made from the amino acid L-tryptophan. Because few foods contain high amounts of tryptophan, it is one of the first nutrients that you can possibly lose when you start dieting.

The good news is that you can raise your serotonin levels naturally

1. See the Light. Serotonin production increases with light so go and get some sunshine on your face and body.

2. Eat a low GL eating plan to balance your blood sugars, 3 main meals and 2 snacks eating some protein with every meal.  Avoid Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole. Eating wisely also means watching the caffeine, which suppresses serotonin

3. Eat tryptophan rich foods  Rich sources of tryptophan, chicken, turkey, oats, dairy, kidney beans, split peas, chick peas, mung beans, bananas, strawberries, avocado, eggs ,spirulina.

In the evening eat your tryptophan rich snacks such as banana with 1 teaspoon of peanut butter or 2 oat cakes topped with a slice turkey breast and some hummus or a few almonds or walnuts

3. Be mindful of stress levels. Prolonged periods of stress can deplete serotonin levels. Start practicing Yoga, Meditation and start practicing Deep breathing exercises.

4. Get Active. Exercise is a great way to boost your serotonin levels

Research has shown that exercise causes an increase in tryptophan.  The tryptophan persists well after exercising is finished, suggesting that mood elevation may be present for hours after the exercising has finished.