PDF Ebook Secrets of Serotonin, Revised Edition: The Natural Hormone That Curbs Food and Alcohol Cravings, Reduces Pain, and Elevates Your Mood (Lynn
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Secrets of Serotonin, Revised Edition: The Natural Hormone That Curbs Food and Alcohol Cravings, Reduces Pain, and Elevates Your Mood (Lynn
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DRAMATICALLY IMPROVE YOUR MOOD, ENERGY LEVELS, AND MORE!
Serotonin has a powerful effect on the brain: enough and you feel great; too little and you may binge on food and alcohol, get a migraine, suffer from insomnia, or become depressed. In fact, millions of people take prescription antidepressants every day to compensate for their low serotonin levels, without knowing that changes in diet and lifestyle may be all they need to improve their mood.
This revised and updated edition features the latest research on serotonin, including:
*The link between yo-yo dieting and serotonin deficiencies
*How serotonin is connected to eating disorders
*Why migraines and depression are far more common among women than men
*Serotonin's role in relieving irritable bowel syndrome, fibromyalgia, and other chronic pain conditions
The complete eating and activity program in Secrets of Serotonin will guide you toward relatively simple changes in your eating and sleep habits, bright light exposure, and activity level that will boost serotonin naturally and have an enormous benefit for your overall health and well-being.
CAROL HART, PH.D., is a respected biomedical writer, editor, and researcher. She is the author of Good Food Tastes Good: An Argument for Trusting Your Senses and Ignoring the Nutritionists and co-author of Traditional Chinese Medicine: The A-Z Guide to Natural Healing from the Orient. She lives in Pennsylvania.
- Sales Rank: #446493 in Books
- Published on: 2008-04-15
- Released on: 2008-04-15
- Original language: English
- Number of items: 1
- Dimensions: 8.50" h x .65" w x 5.50" l, .58 pounds
- Binding: Paperback
- 288 pages
About the Author
Carol Hart, Ph.D., is a respected biomedical writer, editor, and researcher. She is co-author of Natural Healing with Chinese Medicine.
Excerpt. © Reprinted by permission. All rights reserved.
Excerpt
Low moods, low energy, headaches, upset stomach, sleep problems, overeating, heavy drinking... we all have our patterns for responding to the stress and strain of busy schedules and lives. One person may be creative, energetic, and productive for much of the year, yet sag through most of the winter, overeating and oversleeping, like a hibernating bear or a dormant plant. Another may have daily ebbs of energy and mood that can be relieved with a fast-food fix. Someone else may cope well with work and family pressures throughout the week, then get blinding migraines as soon as the weekend comes around.
For most, these mood and energy swings and stress-response patterns aren’t disabling or disturbing enough to send us to a doctor or counselor for help. We may see them as inevitable, as just the way we are. Or as an inescapable by-product of high-pressure jobs and family responsibilities. In fact, these chronic, stress-induced problems can be minimized or even eliminated by relatively simple changes in how you eat, exercise, and organize your day.
Have you ever noticed how often these common complaints seem to be linked? A low or anxious mood is almost always accompanied by changes in eating and sleeping patterns. Stress or changes in your eating and sleeping schedule can trigger a headache. Sometimes it isn’t stress but the calendar, the weather, or the time of day that brings a sudden shift in energy, spirits, and motivation. Vast numbers of people hit their lows in the early morning or late afternoon, on cloudy days, during much of the winter, or, for women, during premenstrual days.
Although stress, weather, and season can all bring on a low mood, a headache, or an eating binge, the ultimate cause is internal and chemical. An essential natural substance called serotonin is one of the body’s most powerful modulators of mood, appetite, sleep, and pain awareness. It is produced in the brains and nervous systems of humans and animals from specific nutrients in the foods we eat. Avoidable fluctuations in its availability to the brain can bring on depression, anxiety, binge eating, insomnia, headaches, and a host of other common everyday problems.
Many mood-enhancing drugs, from the antidepressant Prozac to the abused drug Ecstasy (MDMA), achieve their effects by increasing the brain’s supply of serotonin. You can take nutrition and lifestyle steps to enhance your serotonin supply without drugs to get your mood, appetite, energy, and headache problems under control. You don’t need to run ten miles a day or live on raw vegetables and skim milk. This is not a case of “the cure is worse than the disease.” You can learn how to ward off your mood and energy lows by scheduling your meals and snacks and choosing mood-enhancing foods. Relaxing, low-impact exercise (for example, walking or cycling) can also help control or avoid stress reactions, such as anxiety and binge eating.
Interested? Read on! The first step is understanding why moods go up and down, and why negative moods so often bring on troubling changes in your sleeping and eating habits.Copyright © 1996, 2008 by Lynn Sonberg Book Associates.
All rights reserved.
Most helpful customer reviews
188 of 190 people found the following review helpful.
A lifesaver for me!
By A Customer
I had suffered from depression for more than 25 years, off and on, and finally I was put on anti-depressants. I hated the side effects and eventually had to quit the meds. I came across this book, just a small mass produced paperback book and the information, although simple has changed my life. I no longer have mood swings, dark brooding periods or headaches. The author takes a lot of time to explain the physiology behind it all. If the science is too much for the reader than he/she can just get to the nitty gritty of it all. The method she proposes is simple for anyone to follow. My husband was very skeptical about a book changing one's life but I had no choice but to give a chance. I'm forever grateful to the author for writing this book. My family has a wife and mother now who isn't a Jekyll and Hyde show.
83 of 89 people found the following review helpful.
One of the Best Books of Its Kind
By A Customer
The scientific explanations are crystal clear, the advice thoughtful and lucid, and the writing exemplary. This is an excellent book about the mysterious chemistry of the brain and how naturally to enhance your levels of serotonin.
9 of 9 people found the following review helpful.
Bingo
By paganesque
This is the book I had been looking for. Reasonably healthy and active, I cook and eat almost every meal at home, favoring whole ingredients and little that is processed. I have always loved whole grains, especially wheat. Yet in the wake of the Atkins diet and other carb-averse, high-protein plans, for several years I have tried to minimize carbs. Meanwhile my weight has yo-yoed, I have felt deeply undernourished and hungry, and my mood plummeted (thanks also to some very hard knocks).
As soon as I saw this book on a friend's shelf, I borrowed it, and began following the advice to begin breakfast with all carbs (fruit and grain), no milk in the coffee. (Before eating I also take 100mg 5-HTP and 50mg B-6, which are said to boost serotonin, as per Rick Hanson's "Buddha's Brain.) Then a snack with carbs, fruit, or small amount of protein, high-carb lunch (soup is good), and dinner with small amount of protein, grains, and veg.
The author explains the metabolic processes whereby serotonin production in the brain is actually suppressed by high protein foods, while the smaller amounts of protein in grains (even pretzels) are better assimilated.
I felt immediately better after making this switch. It's been a week and my enormous appetite (partly from bicycling) has begun to moderate. The late-morning and late-afternoon crashes have not occurred this week. Food tastes better and I am more satisfied with what I do eat. No weight loss this week, but I expect that if my urges to pig out subside, it will come.
I make sure to keep a cooked grain in the fridge, homemade applesauce, soups, whole-grain muffins. These things can be made quickly, and the grains (and beans) and muffins can be frozen for later in the week. (Grains and beans should be consumed within about three days of cooking.)
If you want more dietary detail on the high-carb plan, plus several hundred recipes (including meat), check out Jane Brody's "The Good Food Book" from 1986. It had been languishing on my shelf, but now is front and center -- along with Mark Bittman's "How to Cook Everything Vegetarian." Another cookbook I like, with filling and tasty recipes beyond the usual, is "The New Vegetarian Cuisine" by Linda Rosensweig.
Brody writes that animal products should be used as a "condiment" rather than main focus of meal. In his columns, Bittman is also ecumenical about this. Personally I am about 80% veg these days, and doubt I can ever give up bleu cheese, eggs and butter. But reports like last week's NYTimes article about the treatment of food research animals, and Harper Magazine's "Cage Wars: A Visit to the Egg Farm," turn my stomach, and give me more reason to eat more of what I really love: WHOLE GRAINS.
Two shelves in my pantry hold airtight jars of brown rice, millet, hulled barley (NOT pearl; this is meatier and more nutritious), buckwheat (not actually wheat), quinoa and popcorn, plus red, white and black beans, chickpeas, lentils and peas; and cornmeal, buckwheat flour, whole wheat flour, and wheat bran. And of course cocoa powder. Wheat germ in the fridge. That's a lot to choose from, and keeps for a long time, though obviously tastes better if relatively fresh.
I do use some sugar, honey and corn syrup; molasses is tastier and more nutritious but not always appropriate. Brody advises cutting by half the sugar content of recipes calling for it. I usually cut the sugar by at least a third (some recipes don't hold together with less). She is right that after cutting back, packaged treats and many home recipes taste just too sweet. But I still can't keep chocolate bars at home, because I will eat them all at once. Some things do not change.
Update 6/2016: I have had to readjust this diet since I ended up eating too many refined carbs and sweets, my bad. It seems craving for these things, along with poor sleep, are signs of protein deficiency. And I work a physically demanding job that needs high calorie intake for breakfast and lunch. So I am now eating 3-4 oz of dense protein at each meal, along with more fruits and vegetables. This has cut the craving. I still love my grains but I need to plan better for them. Am eating 1-2 portions a day instead of relying on them entirely.
Note that protein consists of amino acids that are used to build all the chemical transmitters used by the brain. So if you are deficient in any of them, you can be short circuiting them. One needs to combine plant foods correctly to get the right balance, as I failed to do so far. I have read that whey protein contains complete amino acids, so I've been boosting a meal or two with a scoop of it. (And I actually like the taste of the plain unsweetened "designer whey" from Vitamin Shoppe.)
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