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.

During the Cork Zest4life Classes this week we looked at emotional eating.
Most people experience some level of compulsive eating those who don’t are the exceptions Food is not the problem we use it to calm ourselves down as a coping mechanism, a distraction a temporary patch. We need to separate the two 1)nourishment 2) coping strategy 
Start becoming your own detective .
Start using the three A's Strategy.
Awarness = Becoming aware of why you eat, how, what you eat your beliefs and fantasies.
Acceptance = recognise the behaviour, stress, anger boredom , understand it
Action = break the habit , is there another way to deal with this situation differently?

Natural Considerations for Acne

Acne is one of the most common of all skin disorders especially in western society.  The lesions can be primarily on the face but also to a lesser extent on the back, chest and shoulders.

While the exact cause of acne is unknown there are many factors which may trigger or even aggravate acne such as: hormones, diet, insulin resistance, stress, bacteria, low stomach acid and certain medicated drugs such as those containing corticosteroids, androgens or lithium.

However there is a lot you can do to help:

Diet:

Following a Low Glycaemic (Low GL) protocol should be the first step. When you eat grain carbohydrates and sugar it causes a surge of insulin and insulin like growth factor (IGF-1) in your body. The increase in IGF-1 causes a surge in the male hormone testosterone which leads to an overproduction of sebum which triggers acne.   

The aim therefore will be to control your blood sugar balance to avoid the sugar spike.

Avoid sugar, fructose and processed foods. Eat a diet high in antioxidants  from a variety of  vegetables and LOW GL fruit.

Reduce saturated fats.  Saturated fats are found in animal products, butter, cheese, whole milk, ice-cream, cream and fatty meats.

Reduce your intake of trans fats. Trans fats are found in fried foods, commercially baked goods and processed foods and margarine.  

Increase your fibre intake in the forms of oat bran, barley, nuts, seeds, beans, lentils, fruits and vegetables.

Eat a Low to moderate level of dietary fat and in the forms of wild salmon, mackerel, flax seeds, flax oil, nuts and seets..

Aim to eat more plant sources of protein such as pumpkin seeds, cauliflower, mung bean sprouts, almonds, spinach, quinoa etc.

Low stomach acid: Proper levels of stomach acid are required to adequately absorb nutrients such as iron, copper, zinc, calcium, Vitamin B12, folic acid and proteins.

To help eat more bitter herbs before each meal to help with digestion.  Bitter herbs help to stimulate the enzymes and fluids that your body requires to digest food efficiently.

Stress: We have all experienced the red flush on the face from embarrassment. Stress can also present its effects on the skin by way of an inflammatory response.  Our adrenal glands go into overdrive when we are in this stressful state and the levels of androgens which are male hormones increase which can result in acne especially seen in women. 

Practice some relaxation techniques such as yoga, deep belly breathing exercises or mindfulness exercises.

Important nutrients:

Zinc is important for the treatment of acne. Zinc is vital for the production of local hormones, retinol binding protein, wound healing, tissue regeneration and immune function. Good sources of zinc would be organic grass fed organic beef, pork, almonds, cashews, chickpeas.

Vitamin A is important for skin health but too much can be toxic in the body.  Good sources of vitamin A rich foods would be sweet potatoes, spinach, kale, mustard greens, collard greens etc.

Other Considerations

Tea Tree Oil

Daily Cleansing with Calendula soap

Exercise has shown to lower IGF & insulin levels

Great Patrick Holford Low GL Recipe
High Energy Lentil Soup
Packed with vitamin A (carrots and tomatoes) this soup really hits the spot when you are
feeling tired, stressed and vulnerable to infections. Garlic is powerful immune boosting
food, containing around 200 biologically active compounds. One of which is allicin, which
is anti-viral, anti-fungal and anti-bacterial. It is of course very low GL, less than 5 GL per
serving.
1-2 tbsp olive oil
1 large onion, chopped
1 clove garlic
2 sticks celery, chopped
1 medium leek, sliced
1 medium carrot
200g tin chopped tomatoes
1 tsp dried mixed herbs or 1 handful fresh finely chopped parsley
200g (dry weight) brown or green lentils
1 litre(1.75pints) vegetable stock
Freshly ground black pepper
Heat the oil and a splash of water in a large, lidded pan and steam fry the onion,
celery, leek and garlic over a medium heat, turning frequently, until soft and
transparent - about 8 minutes
Add the remaining ingredients and stir thoroughly to combine
Bring to a simmer, then turn the heat down and put the lid on
Cook for 30-40 minutes until the lentils and all the vegetables are tender
Leave to cool slightly, then transfer half of the soup to an electric blender and blend
until smooth
Return the blended soup to the pan, stir well to combine and reheat and serve

You will love this Hungarian Paprika Chicken

Serves 4
4 organic chicken legs (skinned)
1 tbsp of sweet paprika
1 tsp of spicy paprika
1 large finely chopped onion
½ tin chopped tomatoes
½ tbsp of white flour
170ml chicken stock

1. Fry the onion on low heat with the paprika.
2. In a separate pan sear the chicken legs.
3. Add chicken legs to the onions and add the chicken stock as well as the tinned tomatoes.
4. Let it simmer for at least 15 minutes.
5. Once the chicken is cooked and the sauce is flavoursome, add the white flour to thicken the sauce.
Note: If it isn’t spicy enough you can increase the spicy paprika. Keep tasting it.
6. Serve it with buckwheat and a dollop of low fat crème fraiche.

Want to lose weight ? 

Are you interested in learning about nutrition and how to really take control of your health?

Starting In September in Cork City : Patrick Holford's zest4life : The Wellbeing Programme

This programme includes:

1.5 hours per week in a small group for 10 weeks
3 unique programmes, which all include:
Health, diet and lifestyle assessment
Comprehensive programme materials
Weekly body composition analysis
Personal food diary recommendations
Group coaching
Weekly health / wellbeing topics include:

Nutrients for health, vitality and weight loss
Good mood food
Food intolerances, health and weight loss
Breaking free from your childhood relationship with food
Exercise action planning
Anti-ageing from the inside out
Vitality & weight loss booster
Hormonal health
Healthy kids
Success planning, rewards, time & stress management techniques, positive brain training, motivation boosters and breakers and makers
Programme fee:€249
This includes all programme materials and books, access to online Introduction to GL video, initial health & weight loss assessment, personalized recommendations and 10 group sessions.

I also offer the option of 1:1 support if this method suits you better.

You can contact me directly on 0863731313 or email me on greatnutritioncork@gmail.com