![]() Aerobic exercise has been proven to stabilize all three of the brain's major neurotransmitters: serotonin, dopamine and norepinephrine. Other serotonin-raising foods include:Įxercise improves your mood, outlook and energy. Pair this with a small amount of lean protein, ideally one containing high levels of tryptophan such as turkey, cheese or eggs. Instead, reach for complex carbohydrates such as barley, oats, brown rice and other whole grains. But, like a sugar-rush, eating refined-carbs depletes serotonin leaving you feeling depressed and moody. Initially, after you eat refined-carbohydrates such as white bread and high-sugar snacks, you feel better because of the spike in serotonin and glucose. You need to resist the urge to eat these foods. This is typically due to elevated cortisol levels. When you're under stress at work, your body tends to crave carbohydrates. Many of the foods that modulate our mood contain tryptophan, a building block of serotonin. There are several foods that can help you feel better by stabilizing the neurotransmitter serotonin. Our diet affects our health, brain chemistry and mood. If you're only able to go outside for a short amount of time, try to make it between 10 am and 2 pm for maximum ultraviolet exposure. Most people should strive to get out in the sun for 10 to 30 minutes per day. Sunlight also helps our bodies make Vitamin D3, a vitamin now linked with the prevention of several forms of cancer. This is why we often feel so refreshed on vacation when we go to bed early and rise with the sun. Our physiology was based on waking with the dawn, living outside in the sunlight and retiring at sunset. For busy veterinarians who rarely "see the light of day," this can be a problem. Everyone responds differently to melatonin so experiment with it to achieve best results. Try supplementing between 0.3 and 0.5-mg of melatonin a couple of hours before going to sleep. Most people begin secreting melatonin a few hours before their normal bedtime. Melatonin is one of our body's "darkness neurotransmitter," reaching its highest levels during night. Finally, if you need something to help you sleep, try a natural alternative. The resulting glucose spike will inhibit sleep. Also, avoid high-carbohydrates at nighttime. Third, try not to eat dinner less than three hours before bedtime, two at the minimum. If you need to get up earlier, you'll need to go to bed earlier. For most busy veterinarians, going to bed between 10 and 11 pm will allow you to rise between 6 and 7 am. Second, try to go to bed at a consistent time. If you develop the habit of using your bed for sleep, you'll find you fall asleep faster. Crawling into your bed should signal your body – and mind – that it's time to sleep. First, avoid eating and drinking in your bed. ![]() There are several steps you can take to ensure a good night's sleep. If your REM sleep is interrupted, you may feel depressed due to the lack of resetting of the important neurotransmitter, monoamine. Most adults will experience about four to five periods of REM sleep during a normal night. Our bodies need to go into REM (rapid eye movement) sleep for about 90 to 120 minutes each night for proper memory, creativity and behavior, immune function and overall health. Most of us need eight to nine hours of uninterrupted sleep – not more – to obtain the restorative power of sleep. "Good" is the operative word when it comes to sleep. The key to starting your day off well begins with a good night's sleep. You snapped at your co-workers and when you returned home you just wanted to be left alone? Are you sick and tired of feeling sick and tired all the time? If you've ever had one of "those" days, try these simple strategies to make even your dullest days brighter. ![]() Have you ever had one of "those" days? You know, the kind where things started of slow, your energy seemed low and your enthusiasm even lower.
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