Food nourishes our bodies while providing us with energy and love, but it can be more complex than that. Certain foods have nutrients that regulate mood, improve the quality of sleep, and help us maintain focus throughout the day. Many foods promote the production of dopamine and serotonin which are considered the feel-good chemicals of the body. It is important to maintain stable levels of these chemicals in the body to keep your mind and body healthy. By practicing daily habits and including certain foods in your diet, you can improve your overall well-being and feel like the best version of yourself!
The “Happy” Chemicals: Dopamine vs. Serotonin
Dopamine and serotonin are neurotransmitters that help regulate mood, emotion, sleep, and metabolism. Although serotonin and dopamine are involved in similar processes, each neurotransmitter has a different function.
Dopamine plays a major role in:
motivation,
Desire
Cravings
Sleep
Mood
Learning ability.
Serotonin influences:
Digestion
Emotions
Concentration
Metabolism
Hormonal activity
High levels of dopamine may lead to feelings of bliss and make you feel like you are in paradise, however, low levels of dopamine can contribute to depression therefore, it is important to fuel your body with foods that contain high levels of these feel-good chemicals.
Dopamine : Serotonin:
Symptoms related to low levels of dopamine:
Loss of motivation
Difficulty concentrating
Loss of interest in hobbies
Feeling helpless
Symptoms related to low levels of serotonin:
Difficulty sleeping
Memory or learning issues
Anxiety
Problems with appetite
Do’s and Don’ts of Increasing Dopamine Levels:
Try to limit the amount of “junk”, or highly processed food you consume
All food is ok in moderation, however, it is best to fuel your body with whole foods so your body’s dopamine receptors do not become overpowered
Remember to stay hydrated throughout the day
Drinking water throughout the day will help you stay more alert
Space out meals and don’t overindulge in one meal
Aim to eat a balanced meal (carbohydrates, protein and fats) every 3-4 hours, 3 times a day
Foods That Aid in the Production of Dopamine and Serotonin:
Complex carbohydrates, omega 3-fats, and B vitamins all aid in the production of dopamine and serotonin and can help stabilize processes in the body. Complex carbohydrates are important in stabilizing moods and emotions due to the release of sugar into the body. Omega 3-fats are related to brain function and aid in the communication of serotonin and dopamine, while B vitamins also help to regulate brain function and energy levels. Below is a list of foods for each category:
Complex carbohydrates:
Fruits
Vegetables
Brown rice
Oats
Beans
Whole grain pasta
Omega 3- fats:
Oily fish
Salmon
B vitamins
Yogurt (Vitamin B1, B2)
Eggs (Vitamin B2)
Bananas (Vitamin B3)
Avocados (Vitamin B5)
If you don’t already, try incorporating some of these foods into your diet and see how they impact your mood!
Binghamton University students have access to two FREE Registered Dietitians who can help answer additional questions about nutrition and diet to help you Eat Yourself Happy!
Resources:
Alexa Schmidt, RD, CDN
Office: Room 21, West Gym
Office Phone: 607.777.2716
Email: alexa.schmidt@sodexo.com
Julie Lee, MS, RD, CDN
Office: Rockefeller Center 265
Office Phone: 607.777.5413
Email: julia.lee@sodexo.com
Binghamton Food Pantry (On Campus)
Location: College in the Woods Living Community in the Iroquois Commons
Email: bpantry@binghamton.edu
Binghamton Food Rescue (Off Campus)
Location: 85 Walnut Street, Binghamton, New York 13905
Email: binghamtonfoodrescue@gmail.com
Food Bank of the Southern Tier (Off Campus)
Location: 38 Upper Oakwood Avenue, Elmira, New York 14903
Phone: 607.796.6061
References:
“B Vitamins.” The Nutrition Source, 11 Aug. 2020, www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/.
Belujon, P., & Grace, A. A. (2017). Dopamine system dysregulation in major depressive disorders. International Journal of Neuropharmacology, 20(12), 1,036-1,046. doi: 10.1093/ijnp/pyx056
Eske, Jamie. “Dopamine vs. Serotonin: Similarities, Differences, and Relationship.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326090.
Whitney, M. S., Shemery, A. M., Yaw, A. M., Donovan, L. J., Glass, J. D., & Deneris, E. S. (2016). Adult brain serotonin deficiency causes hyperactivity, circadian disruption, and elimination of siestas. Journal of Neuroscience, 36(38), 9828-9842. doi: 10.1523/JNEUROSCI.1469-16.2016
About the Author: Gabrielle Novak
Gabby is a senior majoring in Biochemistry, hoping to pursue a career in patent law. She joined REACH because she is interested in learning more about student health and creating a happier and healthier campus community. On-campus, you can find her volunteering in the kitchen at the Food Co-Op or DJing for WHRW, Binghamton University’s radio station!