Improving Your Mental Health With the Right Food and Sleep

What’s key to understand here is that it’s not just our thoughts that lead to these changes, just as important is our biology and lifestyle. Our bodies and minds are in a tightly linked cycle of activity.

For instance, when you eat, there is an increase in serotonin. Why? Because foods especially carbs , contain an amino acid called tryptophan. When blood sugar increases, the body responds by releasing insulin. This triggers the glucose from the blood to be used for activity or stored as fat. However, tryptophan does not get absorbed as such. This remains in the blood stream. This then gets circulated into the brain which then becomes serotonin. This is because tryptophan is a precursor or building block for serotonin.

This is why our moods tend to increase when we have eaten, this then results in the release of ghrelin to signal that one is getting fuller, to prevent you from over eating.

Later on , that serotonin converts into melatonin the sleep hormone. That melatonin reduces activity in the brain and this then triggers the release of other inhibitory neurotransmitters like GABA.

Did you know that darkness also is a release of melatonin? Meanwhile, the longer you begin to stay awake, adenosine, another inhibitory transmitter; builds up in the brain. This is partly what gives us brain fog, because is is by product of the energy process used in brain cells.

What all this means is that after a long day and a very big meal, you are sure to be getting more tired and find it harder to wake up and do something. That’s not you being lazy or disinterested, that’s the biology of your brain.

Now, let’s say we want to wake ourselves back up, what do we do? Sunlight triggers the release of cortisol, which along with nitric oxide will help to wake us up. This is another reason why we should avoid looking at phone screens when we are getting ready for bed. Jumping in a cold shower would definitely wake you up! This stimulates the release of epinephrine, norepinephrine, testosterone and more! This will wake you up and make you much more focused. It is the adrenaline that causes the hairs to stand up on your body.

Loud noises can create enough shock to wake you up, and so to can hunger. When we are hungry we have low serotonin in our brains 🧠. This increases cortisol , the stress hormone. That’s why we get anxious when we’re hungry and why some people get hangry.

Also useful is to know that you can use your body to calm stress. You can even eliminate panic attacks. That’s because our sympathetic nervous system, which controls our fight our flight response as well as our opposites rest and digest response; is tightly linked with breathing and heart rate. When you breathe quickly it makes you more stressed and increases your heart rate.

Breathing deeply is one of the best ways to calm anxiety. If you breathe more deeply and more heavily, this helps to encourage a much calmer response and puts you more in the rest and digest state.

What’s most important of all though is your mental energy, that you are in the right shape and have the right diet for yourself. This will transform the performance of your brain, by drastically increasing the ability to create neurotransmitters as needed. Also, by increasing the amount of energy your brain receives.

One way to do this is to consider using some form of a multivitamin tablet. This should contain vitamins like B12 and B6. These are used to supply the brain with energy, as well as to create a large number of neurotransmitters. Also used in the creation of neurotransmitters and hormones are vitamin D , vitamin C, magnesium, zinc, and more. If you make sure you are receiving these in your diet, then you will find it easy to feel the switch from being highly focused to relaxed and creative and you will find the brain lasts longer before getting tired.

Also particularly important is choline, which is a precursor for acetylcholine found in eggs. This can help improve your sensory perception, your alertness and your memory all at the same time. Amino acids found in protein are also critical for a wide range of neurotransmitters.

Other nutrients that are very important are those that improve the energy and function of the brain. Any vasodilators for instance, such as garlic, will help get more oxygen and blood to the brain, helping you to stay alert longer. Creatinine is a body building supplement , also found in red meats and that is great for reducing adenosine, and also increasing mental energy. Studies show that this alone could be enough to boost your IQ.

Omega 3 fatty acids boosts and improves cell membrane permeability. This means that neurons are better able to communicate with one another. Exercising regularly will help you to increase more neural connections in your brain, creating your ability to learn. This then creates heightened plasticity. This is a brain derived neurotrophic factor. This will also create less stress in your body and increase your body’s energy efficiency.

In short, it is highly important to eat a nutrient based diet. Also to train hard if you want to perform at your best. Get more nutrients and substances , avoid junk food, and empty calories which spike your blood sugar levels. Sleep well, run and lift weights. As you do this your brain will instantly become hardier, more efficient and less groggy on the whole. All your performance and productivity will grow to reflect these eminent changes!

❤️

Laura Zukerman

Becoming Your Inner Goddess

Goddess on Fire 🔥