by Peter Jackson, CPT
Q:
I am a 30-year-old man, 5’9" and I weigh 245 pounds. I am depressed
because I am so overweight and so I eat even more. I read somewhere that
the reason some people can’t lose weight is because of low serotonin
levels. Is that connected to my being overweight?
A: The
fact that you have reached out to me indicates that you realize you need
help - and that’s an important first step. My first recommendation
would be to see a physician who can give you a thorough physical
examination and determine what, if any, underlying medical conditions
are contributing to your obesity.
Secondly, you should seek the
help of an experienced fitness professional you can help you with an
exercise program and offer guidance on a healthy food plan.
There
is no magic pill or diet to lose body fat. In the end it comes down to
learning how to eat the right foods in the correct portions and engaging
in regular exercise comprising both cardio and strength training.
That’s the cold, hard truth.
Your personal trainer can calculate
exactly how much fat you need to lose. For a 30-year-old man like
yourself, 12-15 percent body fat would be considered good.
A pound
of fat equates to approximately 3,500 calories, so burning 500 calories
more than you eat each day (500 x 7 days = 3,500) will lead to a pound
of fat loss in a week. Health professionals advise against losing more
than 1.5-2 pounds of fat per week.
I am not in a position to make a
connection between your obesity and possible low levels of serotonin,
but I can address this topic in general terms. Serotonin
(5-hydroxytrptamine) is a chemical produced naturally by the body which
essentially helps brain cells communicate. It can help to calm anxiety,
relieve mild depression, improve sleep and create a general sense of
well-being.
Changes in the level of this neurotransmitter caused
by excessive use of alcohol and caffeine, a lack of exercise, smoking
and diabetes, among other factors, have been attributed to a number of
conditions including insomnia and, yes, obesity.
Low serotonin
levels adversely change our mood, so much so that drugs prescribed to
treat depression and anxiety are typically engineered to work by
increasing serotonin production. Americans spend $3 billion a year or
more on drugs to treat depression and anxiety, according to published
reports, but there are simple, inexpensive steps we can take to
influence our mood naturally.
The simple fact is this: We are what we eat because what we eat affects how we feel.
Scientists
have discovered that our diet influences the brain’s neurotransmitters -
including serotonin - and certain foods affect the natural production
of this important chemical.
Serotonin is made following a chemical
reaction with tryptophan, an essential amino acid which is present in
varying amounts in all protein foods. Here are a few:
TURKEY: Ever
notice how relaxed you get after eating turkey at Thanksgiving dinner?
That’s because turkey contains high levels of tryptophan from which
serotonin is made. Turkey and other lean meats including roast beef,
tenderloin and skinless chicken breasts are good sources of tryptophan.
SALMON:
Wild fatty fish like salmon, mackerel and sardines and packed with
tryptophan and omega-3 fatty acids which positively affect mood. A 3.5
ounce serving of salmon contains 22 grams of protein and is an excellent
source of omega-3 fats. Put wild fish on your dinner table at least
once a week.
EGGS: Eggs are one of the best, natural sources of protein (6.3
grams per egg) and are rich in amino acids and nutrients the body
needs. Forget egg substitutes and, please, eat the yolk! Scientists have
now dispelled the myth that eggs yolks have a direct link to heart
attacks. Dietary cholesterol found in eggs yolks are no longer believed
to impact serum cholesterol which can lead to coronary disease.
BANANAS:
Bananas have been called "the world’s perfect food" - and with good
cause. This amazing fruit is rich in vitamin C, fiber, minerals and
potassium. A little known fact is that bananas contain tryptophan, and
so also contributes to a positive mood.
FLAX OIL OR FLAXSEEDS:
Flaxseed oil is a great source of omega-3 fatty acids and is known for
its anti-inflammatory properties. Other nuts and seeds such as peanuts,
almonds, sesame seeds, walnuts and pecans similarly contain generous
levels of tryptophan.
Other foods known to increase serotonin
levels include asparagus, avocado, broccoli, buckwheat, cottage cheese,
oats and pineapple.
SUPPLEMENTATION: A non-prescription supplement
available at any vitamin shop or health food store which is highly
regarded for its ability to stimulate serotonin production is called
5-HTP (5-Hydroxytryphophan). This is an extract of the Griffonia
simplicifolia plan native to West Africa. The Food and Drug
Administration does not regulate the sale or monitor the claims of
supplements, but it is widely believed that 5-HTP is not only safe in
the right dosage (100 mg per day) but has the same effect as SSRI
(Selective Serotonin Re-uptake Inhibitors) antidepressants. It’s best to
take this supplement at night as its calming effect helps to induce
sleep.
EXERCISE: In addition to eating balanced meals which
contain protein and fats, making time for relaxation and getting
sufficient sleep, it’s critical FOR EVERYONE to exercise at least two to
three times a week. A regimen of both cardio exercise (walking,
running) and strength training are necessary. Exercise releases a
hormone called endorphins which also promotes a sense of well-being.
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