Chiva-Som Wellness Tips

The gastrointestinal tract contains billions of bacteria and these can influence neurotransmitter production, a chemical substance that carries messages from the gut to the brain. Serotonin and dopamine are both examples of neurotransmitters and have a positive impact on a person’s mood, and both of which play a role in sleep, appetite and impulse control.

Healthy food promotes the growth of good bacteria in the gut and therefore has a positive effect on the production of neurotransmitters. On the other hand, sugary and fried food, and alcohol, can cause inflammation in the gut, making it difficult for the body to adequately produce mood-boosting neurotransmitters.

Below is a list of key nutrients and healthy ingredients that can be used to create delicious party food, whilst enhancing neurotransmitter chemicals for mood-enhancing benefits over the festive period:

During fermentation, live bacteria convert sugars into acids and alcohols. Probiotics are living organisms, and they can help to support healthy bacteria growth within the gut. With this growth of healthy bacteria, comes easier production of neuro-transmitters, eventually leading to improved production of serotonin within the brain. Examples of fermented foods are yogurt, miso, tempeh, sauerkraut, kimchi, kefir, and kombucha.

Probiotics help to nourish beneficial gut bacteria so they can better thrive; essentially, probiotics are found naturally in many foods that are rich in dietary fibre and resistant starch, such as plantains, beans, lentils, whole grains and Jerusalem artichokes.

Fatty fish is a good source of omega-3 fatty acids and vitamin D. Omega-3s play a role in sharpening memory, improving mood, and reducing inflammatory processes in the brain which helps to promote releasing serotonin. vitamin D plays an important role in cell signaling and brain development. During wintertime, it can be difficult to get enough vitamin D from reduced sunlight hours which can lead to Seasonal Affective Disorder (SAD).

Both nuts and seeds contain plant-based proteins, healthy fats, minerals, and fibre. Fibre is able to slow down the digestion and absorption of other carbs which means sugar is more gradually released into your bloodstream, allowing energy levels to stay stable and control irritability and mood swings. Nuts also provide the body with tryptophan, an amino acid responsible as a precursor of serotonin production. Moreover, nuts containing magnesium and zinc may also affect the brain directly by modulating the activity of neuron receptors which would explain why low levels of this mineral can result in abnormal neuronal excitations leading to anxiety.

Dark chocolate is full of healthy flavonoids, which can help with the flow of blood to the brain; boost overall brain health; reduce inflammation, and is a good source of copper, which plays a direct role in brain function. It helps to convert dopamine, a chemical produced by the body and used in the brain, into norepinephrine, which is associated with heightened alertness and mood elevation. Dark chocolate also releases feel-good compounds such as theobromine and N-acylethanolamine. It is even chemically similar to certain cannabinoids, but keep in mind that certain dark chocolates can have high sugar content, so aim for at least 75% cacao.

Can you think of a great dish or menu for your festive dinners from the above ingredients? Chiva-Som would love to hear your ideas, so please share your favourite healthy festive dish on Instagram, Facebook or Twitter.