Best Memory Boosting Foods

Lunch break done right

 

 

For many people the idea of a lunch break is a quick sandwich eaten in front of the computer, while they catch up on a backlog of email correspondence. Yet it doesn’t have to be that way. Studies have shown that people who take a short lunch break are happier and often more productive, using the break as a reward for work done well. It can also give you perspective on a difficult problem and offer a vital recharge to get on with the rest of your day. And you could have a lot of fun to boot.

 

Here are some fun ideas to make the most out of your lunch break.

 

Start a lunch-time walking club

 

Why not round up a few colleagues and start a walking club during your lunch break? Good companionship combined with the release of feel-good endorphins during exercise can go a long way in boosting your mood. A stroll around your office neighbourhood or even just your office building a few times can give you this much needed boost.

 

Learn a language

 

Always wanted to learn a new language but just never seem able to find the time? Your lunch break is a great opportunity to try. You could make real headway in learning a new language by devoting a few lunch breaks a week to studying. Try playing language CDs on a portable player or downloading them to your MP3 player which you could listen to in a nearby park or while enjoying your lunch on a bench in your office building. 

 

Explore your surroundings

 

So often we get stuck in a cycle that includes work and home with very few stops in between. By using your lunch break as a means to explore your office neighbourhood, you could go on a mini adventure. Are there any great art galleries, book stores, or local museums you could visit? Your lunch break could be a wonderful opportunity to explore these.

 

Read a book

 

Ever wanted to finally read War and Peace? Or some other literary classic that you’ve just never gotten around to? Perhaps you’d simply like to start reading more.  A lunch break of 30 minutes to an hour is great for tackling a book you’ve always wanted to start and is a great way to schedule some reading time. You may be surprised at just how much you get through in the following weeks.

 

Listen to an audio book

 

There’s a particular enjoyment to listening to an audio book, whether it’s because the speaker brings the story to life in a gripping novel or helps to put something into perspective in a helpful guide. The great thing about listening to an audio book is that you can do it anywhere – from the front seat of your car or if you’ve downloaded one to your MP3 player you could listen to it while you take a walk, sit in a park, or while you soak up some sunshine outside.

 

Play a game

 

It’s not just children who benefit from play. Make work more fun by playing a board game with your colleagues or why not try a round of office soccer or cricket, depending on your workplace culture and environment and whether it would be appropriate. Studies have shown that playing games can make you more productive. Solitary games can also be fun and good for the mind, so try a crossword puzzle or Sudoku. 

 

Pamper yourself

 

Your lunch break can be a great way to indulge in a little TLC, from a short massage, manicure, pedicure, to a quick haircut. Haven’t got the budget? Why not take yourself out for a slice of cake with a friend at a nearby coffee or tea shop. A little indulgence every now and then can be a great happiness booster.

 

Try yoga or Pilates

 

Never have time to exercise? Your lunch break could be just the ticket. Yoga, Pilates, and Tai Chi are great ways to tone up without the fuss of an intense cardio workout. If you have a nearby studio, it may be worthwhile looking in to whether they offer weekly lunch break sessions. Some studios also offer corporate classes, where instructors come to your office and have a session in a boardroom – depending on whether it would be appropriate in your office.

 

Take a nap

 

A quick power nap can help you to feel recharged. Even just closing your eyes while being somewhere quiet can help you unwind. Depending on your environment, you could go for a quick nap in your car or a nearby park (so long as it’s safe to do so). Alternatively, if you have a friend who lives nearby you could always ask them if they wouldn’t mind loaning you their couch for a cat nap. 

 

Have a picnic

 

Whether you simply take a sandwich and a cold drink or go all out with a fabulous feast, taking your lunch outside does wonders for your mood. Why not try getting a few colleagues together and asking each one to bring a different item of food? Even as a solo affair, a picnic can be a great way to spend your lunch break.

 

Go out for lunch

 

Visiting a restaurant or coffee shop with a friend, a colleague, or even by yourself can be a wonderful treat. Try a nearby coffee shop you’ve always wanted to visit or a restaurant nearby that you may have heard good things about. Another great idea is to start a monthly lunch club with a friend or colleague, where you try out different coffee shops, restaurants, or even tea shops in your area.

 

While breakfast may be the most important meal of the day, there’s no reason why lunch can’t be the most fun. And with these great ideas, you’ll be well on your way to adding more fun to your work day.

 

 

 

Hypochondria

 

‘I have every disease there is’: Hypochondria

 

In the information age, it’s difficult to spend a day without hearing about yet another something-or-other that causes cancer or some other horrible disease. From lipstick to bananas, to the ink in your printer, you never know what might be bad for you, so it’s good to be vigilant.

 

But what happens when being responsible about your health turns into paranoia? When you begin to imagine that your life is an episode of House, M.D. and only someone with the medical smarts of the TV doctor/detective can diagnose your rare and strange disease, you may have hypochondria.

 

Hypochondria is defined as the fear of having a serious disease. People suffering from hypochondria fear that they already have a serious disease and these fears are often self-enforced because the individual will try to find as much information as they can about the diseases that they believe they have (read here about how doing internet searches for your symptoms might be a bad idea). This preoccupation causes significant disruption to the person’s daily life.

 

 

 

Disruptions to daily life

 

Someone who does not suffer from hypochondria is able to fairly subjectively assess the potential problems that a symptom they develop may have. For instance, a reasonable response to the concern of the appearance of a rapidly growing mole is to make an appointment with a doctor or dermatologist. People suffering from hypochondria will continue to fear cancer even after seeing the doctor, or dermatologist, and getting several second opinions, each of which conclude that the mole is benign and nothing to be worried about. They will imagine that they have additional symptoms and ‘self-diagnose’ cancer and try to convince others, including doctors, that they have cancer.

 

Although this response is unreasonable, it is equally unreasonable not to have a rapidly growing mole checked by a doctor.

 

 

 

Fear of disease

 

This fear is usually based on a misinterpretation of bodily symptoms or functions. The fear of having a serious disease tends to persist despite doctors’ assurances that there is nothing to be concerned about.

 

There are several things which may trigger hypochondriacs’ concerns of serious disease:

 

•Bodily functions. People with hypochondria might have a preoccupation with their bodily functions, frequently misinterpreting normal bodily functions. Sweating, heartbeat, urine output, and other functions may be closely monitored to the point of obsession – careful logging of bodily functions.

•Minor physical abnormalities. The preoccupation might be to do with small, trivial physical abnormalities – like a mole, bump, lump, scratch, or sore.

•Vague and ambiguous physical sensations. The complaint may be less specific and diagnostically irrelevant. For instance, some complaints of hypochondriacs may be tingling teeth, a tired heart, or aching veins.

 

The preoccupation can often be overwhelming and little or no medical expertise can allay the fears of the person suffering from hypochondria. The preoccupation is not assisted by the media and the endless amounts of information available to the person who often consumes it enthusiastically. Every piece of information they find about the disease they believe they have makes them believe they have it to an even greater extent.

 

 

 

Symptoms

 

The symptoms of hypochondria vary from mild (occasional preoccupation with one disease that eventually fades until something triggers it) to severe (continuous, obsessive and extremely debilitating preoccupation with one or many diseases). Here are some of the symptoms:

 

•Long term preoccupation with the fear that you have a serious disease.

•Concern that every minor complaint is a symptom of a very serious, rare, and undiagnosed disease.

•Seeing one doctor often and continuously seeking second opinions.

•Going to different doctors frequently.

•Continuously having multiple tests and scans for various disease and symptoms, even to the extent of exploratory surgery. 

•Continuously talking about the fear of having a serious disease, symptoms of the disease, and a continuous preoccupation with discussing the disease and doctors.

•Obsessively researching medical- and health-related topics.

•Continuously checking, screening, and monitoring your own body for abnormalities (and finding them).

•Believing that you have every disease you hear about, or being able to identify with symptoms of diseases you hear about.

 

The difference between normal concerns and hypochondria is the extent of the concern and the active engagement with it. If, despite numerous doctors telling you otherwise, you still believe that you have a disease and can find symptoms of that disease in yourself, then you are a hypochondriac.

 

While it’s prudent to be cautious of your health, becoming obsessed with it has severe and serious consequences for your mental health. If you believe that you or a loved one may have symptoms of hypochondria, ironically, it is best to consult a doctor or psychologist for treatment options. In many cases, when someone understands that they are prone to hypochondria, they have a better chance of being able to control their compulsions. 

 

 

Benefits of Broccoli

9 Brain Superfoods

Your brain controls every function in your body yet we rarely give it a second thought. And, few of us choose foods that protect or heal our brain. Here are some of the best foods for thought (literally):

1. Spinach—More than Just for Popeye
A study of middle-aged rats fed diets with added spinach, strawberry extract, or vitamin E for nine months found that spinach proved most potent in protecting nerve cells against the effects of aging in two parts of the brain. More research needs to be done but it looks like Popeye was building more than muscles when he ate spinach.

2. Benefits of Blue for Grey Matter
Blueberries contain a group of plant nutrients called proanthocyanidins. Proanthocyanidins have a unique capacity to protect both the watery and fatty parts of the brain against damage from some environmental toxins. Proanthocyanidins decrease free radical activity within and between brain cells. Blueberry proanthocyanidins have greater antioxidant properties than vitamins C and E. Blueberries appear to have some of the highest concentrations of these powerful antioxidants. In other studies, researchers found that compounds in blueberries may reverse some age-related memory loss and motor skill decline.

Blueberries are excellent anti-inflammatory agents. They increase the amounts of compounds called heat-shock proteins that decrease as people age, thereby causing inflammation and damage, particularly in the brain. By eating blueberries regularly, research shows that these heat-shock proteins stop declining and inflammation lessens, not to mention that they just taste fabulous.


3. From the Vine to Your Palate
A plant nutrient found in grapes, grape juice and red wine appears to protect the brain against Alzheimer’s disease. It’s called resveratrol, and it is an antioxidant thought to be responsible for many of the purported benefits of red wine on brain cells. The researchers found that resveratrol protected brain cells by mopping up free radicals before they can cause brain damage. And while people may prefer to hear that red wine is the best source, the alcohol in wine is still damaging to brain cells. Red or purple grapes are the best option to load up on resveratrol.

4-7. Omega 3s to Maintain a Healthy Brain (Wild Salmon, Walnuts, Flax or Hemp Seeds)
The brain is 60% fat and requires healthy fats to reduce inflammation (linked to most brain disorders) and maintain a healthy blood-brain barrier—a mechanism intended to protect the brain from harmful substances. Omega 3 fatty acids like those found in salmon, walnuts, flax seeds or flax seed oil, or hemp seeds, help to quell inflammation and support a strong blood-brain barrier, while boosting our memory. Be sure to choose only wild salmon since high levels of mercury and PCBs have been found in farmed salmon and both of these substances may have adverse effects on the brain. Also, be sure to choose raw walnuts, flax or hemp seeds or the oil made from them since the fats contained in these nuts and seeds can have damaging effects on brain health when heated.

8. The Memory-Boosting Power of Tomatoes
Tomatoes contain a powerful memory-boosting phytonutrient called “lycopene.” Research shows that those who consume lycopene in their daily diets had sharper memories than those who didn’t consume high amounts of lycopene. Tomatoes aren’t the only source. Another great source of lycopene is watermelon.

9. Tea for Two Hemispheres
Researchers found that people who drank two or more cups of tea each day were less likely to develop Parkinson’s disease. Black and green tea (especially green tea) contains potent antioxidants with twenty times the power to protect against free radicals than vitamin E. Green tea also lowers the risk of blood clots and clumping linked to stroke.


Read more: http://www.care2.com/greenliving/9-brain-superfoods.html#ixzz2MwVtu0h1

Laugh away your calories

Did you know you could burn calories by laughing? A study at Vanderbilt University showed you could lose up to 50 calories by laughing 10-15 minutes a day. When laughing, people burned 20% more calories. Laughter has other health benefits that include stress reduction, immune system boosting, natural pain relief and increased blood flow (good for the heart) - no joking either.

Sadly your sense of humor is one of the first things that you lose on a diet. Let's try to remedy that. Enjoy some humorous thoughts and do a little laughercising.

My advice if you insist on slimming: Eat as much as you like - just don't swallow it.

The biggest seller is cookbooks and the second is diet books - how not to eat what you've just learned how to cook. ~Andy Rooney~

I keep trying to lose weight... but it keeps finding me! ~Author Unknown~

The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends. ~Author Unknown~ 

I gave up jogging for my health when my thighs kept rubbing together and setting my pantyhose on fire.

Inside me there is a thin person struggling to get out, but I can usually sedate her with four or five cupcakes

Every time I get the urge to exercise, I lie down till the feeling passes.

Drinking three glasses of water before every meal will help you lose weight, because you will burn a lot of calories running to the bathroom. 

Today's weight loss tip: Use Superglue as lip-gloss

Want to lose weight? Eat only Moon Pies, they have less gravity than earthier foods like fruits and veggies.

 

I think I'll hire a Chippendale to chase me around with a licorice whip, I'd be thin by Christmas....

 

“Remember, you are not a heavy person trying to slim down. You are a trim, healthy person learning how to re-emerge.”

 

To lose weight, drink lots of water, you'll burn more calories running to the loo every few minutes.

 

I'm on a seafood diet. I see food and I eat it. ~Author Unknown~

 

I'm in shape. Round is a shape... isn't it?

 

If your snack gets stuck in the vending machine, be thankful. You will burn a few calories shaking the machine. And if the machine falls on you, you will probably be thinner.

 

Limit your intake of dates and nuts, as well as your desire to date nuts.

 

You cannot eat just one piece of chocolate, unless it is the last piece in the country.

 

I'm allergic to food. Every time I eat it breaks out into fat.

 

I'm not overweight. I'm just nine inches too short

 

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is

 

I burned sixty calories. That should take care of a peanut I had in 1962

 

Self delusion is pulling in your stomach when you step on the scales

 

I'm a light eater. As soon as it's light, I start to eat.

 

When I buy cookies I eat just four and throw the rest away. But first I spray them with Raid so I won't dig them out of the garbage later. Be careful, though, because that Raid really doesn't taste that bad

 

A balanced diet is a cookie in each hand

 

If nature had intended our skeletons to be visible it would have put them on the outside of our bodies

 

The leading cause of death among skinny fashion models is falling through street grates

 

I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets

 

A diet is the penalty we pay for exceeding the feed limit

 

Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate

 

Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.

 

A moment on the lips, forever on the hips

 

What you eat in private will show up in public

 

If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out

 

I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet

 

I’m on a 90-day wonder diet. Thus far, I’ve lost 45 days

 

Laughing burns off calories so everyone needs a giggle.... some more than others.

Forget Liposuction - Try Lip Obstruction!

Eat your food while staring into a mirror.... totally naked!

When eating donuts - only eat the center part.

Weigh yourself with only one foot on the scale.

Use Parental Block for the Food Network on your TV - Eat PIN Number/Password.

Eat your food with one chopstick

LMAO is a great way to reduce weight in the hindquarters.

Don't eat your evening meal before breakfast

Ladies - Drop 5 lbs. Instantly! Let go of your purse.

Attach Full-Length Mirror to your Refrigerator Door.

Hang your bikini on the refrigerator.... definitely don't do that if you are a guy.

10 Steps to Self-Care

 

9 Home remedies that works

Nausea

Ginger is all you need to treat an upset stomach.

Remedy: Ginger is highly effective for all types of stomach upsets – from motion sickness to morning sickness (safe for pregnant women) – and can be used in a variety of ways. If you’re feeling ill, you can take several capsules of powdered ginger at a time (up to 25 capsules a day) with a little warm water. Sucking on a small piece of ginger during the day is another way to get your dosage. Or you can drink ginger tea.

To make ginger tea:
1. Simmer 1 to 2 t chopped fresh ginger in 1 cup water, in a covered pot for 10 minutes.
2. Strain and sweeten.
3. Drink small amounts throughout the day.

The proof: A controlled study in Germany found that ginger is more effective at relieving motion sickness than a prescription drug commonly prescribed for that malady.

Gum disease

If your gums bleed when you brush or floss or if they’re red and inflamed, you may have gum disease. Gums will become irritated and swollen due to a plaque or calculus (tartar) build-up. Here’s a simple remedy to wipe out gingivitis-causing bacteria.

Remedy: Making your own antimicrobial mouth rinse is simple. Make a strong tea by pouring two cups boiling water over two tablespoons of dried peppermint, spearmint, or rosemary, or a combination of the three herbs. Cover, and steep overnight. Strain, and add one teaspoon myrrh tincture, a natural preservative. Store in a glass bottle and shake well before gargling. If you use about two tablespoons twice a day, this will last about a week.

The proof A study at New York University College of Dentistry found that herbal mouthwashes and toothpastes kill more germs than conventional brands, and in some instances are as effective as prescription oral hygiene products.

Sunburn

When it comes to sunburn, prevention is the best medicine. But if you do get burnt, minimise the damage with these suggestions:

Remedy 1: During summer months or whenever you’re going to get a lot of sun, take daily doses of vitamin A (in the form of beta carotene, 10 000 to 20000 IU), vitamin C (500 to 1 000 mg), and vitamin E (400 to 800 IU).

Remedy 2: Aloe vera cools and soothes even the most tender skin. Keep a small aloe plant growing in your home or garden; slice off leaves as you need them and apply the inner gel to your skin. If you need a large quantity of aloe gel – when treating severe sunburn, for example – you can make up a batch of fresh aloe gel and keep it in the refrigerator. When chilled, it’s doubly effective for soothing burns.

To make fresh aloe vera gel:
1. Slice off an aloe vera leaf, peel it, and place in a blender.
2. For every quarter cup of aloe vera leaf, add 500mg powdered vitamin C, 400 IU vitamin E, and 1/4 t lavender essential oil.
3. Blend thoroughly and apply several times a day to burns, as well as cuts, wounds, and other skin irritations. Stored in a clean glass jar and refrigerated, this mixture will stay fresh for a couple of months.

The proof: Research has found that antioxidant nutrients such as vitamins A, C, and E neutralise cell-damaging free radicals. They help prevent harmful effects, from premature ageing to cancer. Studies have shown that aloe speeds the healing of wounds and burns and also fights infection.

Hair loss

This remedy encourages hair growth and improves the condition of your hair and scalp.

Remedy: In a dark glass bottle, combine one teaspoon each of rosemary essential oil, basil essential oil, and lavender essential oil. Mix five drops of this mixture with one teaspoon of aloe vera gel and massage it into your scalp. Leave it in for a few hours before shampooing.

The proof: Research in Scotland found that massaging your scalp with essential oils can stimulate hair growth.

Hay fever

Thousands of people in South Africa live with nasal allergies like hay fever, but help is at hand.

Remedy: Eat foods that are naturally rich sources of the bioflavonoid quercetin, such as apples, citrus fruits, purple and yellow onions, and buckwheat. Aim for at least two servings of quercetin-rich foods daily. Or take concentrated quercetin in capsules, 200 to 500mg twice daily between meals. For best results, boost your intake of quercetin about a month before the start of allergy season and continue it throughout.

The proof: Many studies have found that quercetin inhibits the release of histamine, the inflammatory compound primarily responsible for the symptoms of hay fever.

High cholesterol

The SA Medical Research Council estimates that a staggering five million people have high cholesterol levels, and are at risk of heart disease. While many conventional doctors prescribe medications to lower blood cholesterol levels, simple dietary changes are often enough.

Remedy: Eat at least one and a half cups of cooked oatmeal daily. And remember, oatmeal doesn’t have to be boring to be healthy – liven it up with blueberries, bananas, and walnuts, or whatever suits your taste.

The proof: In the early ’90s researchers found that oatmeal absorbs excess cholesterol in the intestinal tract and sweeps it out of the body.

Colds and flu

Whether you’re trying to avoid getting sick or you’ve already caught a bug, here are two ways to shake it off.

Remedy 1: During cold and fl u season, eat one to two cloves of raw garlic daily. If you want to access the antimicrobial properties of garlic, most experts believe you must eat it raw! You can disguise the sharp, biting flavour by adding finely chopped, fresh garlic to baked potatoes, pasta dishes, and soups just before serving. Or try a sweet and spicy garlic salad dressing. The sweetness tones down the sharpness of the garlic without sacrificing any of its immune-enhancing properties.

Remedy 2: Inhaling plain steam will open clogged nasal and sinus passages, but adding herbs such as thyme or peppermint will help cleanse the lungs by promoting mucus expulsion.

The proof: Researchers in the US and China have shown that garlic not only kills cold and fl u viruses, but also strengthens the immune system. For gene rations, doctors have recommended warm steam to relieve congestion and ease laboured breathing; and numerous studies have confirmed that steam inhalations can open clogged nasal passages.

To make 3 to 4 servings of a sweet and spicy garlic salad dressing:
1. Combine 2 T extra-virgin olive oil, 1 T flaxseed oil, 1 t honey mustard, 1 t honey, and a pinch of sea salt in a small bowl.
2. Whisk in 2 T lemon juice, 2 T orange juice, and 4 cloves finely minced garlic.

Insomnia

Lying awake all night worrying that you can’t sleep? Try this:

Remedy: Experts believe a warm bath will make you drowsy by drawing blood away from the brain and towards the skin’s surface. Add eight drops of lavender essential oil to a tubful of warm water, and disperse it through the water with a few strokes of your hand. (For variety, you can replace two of the lavender drops with two of ylang-ylang essential oil, which also has relaxing properties.)

The proof: According to research published in the Journal of Geriatric Psychiatry and Neurology, a warm bath (about 38C) can induce drowsiness, even in people suffering from sleeplessness.

Depression

While prescription antidepressants have their place, you can take steps to restore balance to your life before they’re needed.

Remedy 1: A brisk 45-minute walk stimulates your body to produce endorphins, natural mood-elevating chemicals. Try it the next time you feel emotionally stuck, and practice preventive mental health care by taking a walk every day.

Remedy 2: St John’s Wort might help: Take 300mg of a standardised extract (containing 0,3% hypercin and 3% hyperforin) three times daily. Allow six weeks for the herb to begin working, and be diligent with the sunscreen as St John’s Wort can also make your skin sun-sensitive.

The proof: Dozens of studies have found that exercise is one of the best ways to lessen mild to moderate depression. In a review of 315 studies done over an eight-year period, published in Comprehensive Psychiatry, researchers confirmed that St John’s Wort is an effective treatment for mild cases of depression

 

Laugh and get healthy

 

Financial problems and mental health

 

 

The stress and worry associated with trying to maintain control over your finances and keep your household running can result in a range of mental health issues. Some of these include feelings of inadequacy, despair, and pessimism about the future. If ignored, this can in turn lead to depression and affect your mental health.

Getting depressed over an increased debt load is normal and is something most of us will experience at some point in our lives. Typically, the situation is temporary and as the debt lessens, so too does the depression. There are those, however, who don’t see a way out of their financial struggles and become very despondent.

Financial stress can negatively impact things outside of the wallet: your health, your job and your relationships, and too often, people feel financial stress because they feel a lack of financial control.

The most important first step to take if you are feeling financial stress is to acknowledge that you have a problem. This is a tough thing for most of us to do but immediately you will feel better, knowing that you have started to take active steps to resolve your financial issues.

The next step is to get advice from someone who can to help you come to terms with your spending patterns and future financial goals. By writing down all of your monthly expenses (including debt and payments) you have the opportunity to take a cold, hard look at where your money is going each month and where you can save money.

If you are feeling hopeless, remember that it is possible for things to get better.  Don’t wait until you hit rock bottom to begin seeking resources. If you are overwhelmed by financial issues, it is crucial to get help.

Foods that Boost Serotonin

by Sarah Harding, Contriubtor to Holistic Nutrition on Allthingshealing.com

Serotonin plays an important role in regulating happiness, problem-solving and concentration. When the level of serotonin fluctuates, it can directly change an individual’s mood, sleep patterns, appetite, memory, ability to learn and comprehend, body temperature, heart performance and muscular functioning. A deficiency in serotonin is sometimes regulated with medication but consuming specific food items can boost the level of this chemical in the brain.

Fruits that Increase Serotonin
Various fruits boost serotonin and other mood-improving chemicals in the brain. Plums, pineapple, bananas and sour cherries can directly influence serotonin production. Bananas contain high levels of a chemical called tryptophan. This chemical is converted to serotonin in the brain. Melatonin, a chemical known for improving sleep, is found in sour cherries.

Serotonin Boost from Protein Sources
Turkey is another food known to contain high levels of tryptophan. Many people report feeling drowsy after eating turkey. The sleepiness following a large meal with turkey, such as the traditional Thanksgiving dinner, is somewhat due to tryptophan and serotonin but it is also due to eating a larger quantity of food. Other foods that can boost serotonin in the protein family include eggs, beef, wild fish and most animals that are free of growth-promoting hormones.

Carbohydrate-based Foods that Increase Serotonin
Carbohydrates can make a person feel full. Any grain or sugar-containing item is usually considered to be a carbohydrate source. When an individual feels the full sensation in the stomach, it can be rewarding in different ways. The person may feel satisfied because basic nourishment has been fulfilled, but the brain may also produce more serotonin as a result of the sugar and make up of the carbohydrate-based food. Examples of carbohydrate foods include pasta, bread and white potatoes. Dairy products consist of sugars that boost serotonin production. Examples include milk, Swiss cheese and cheddar cheese. The cheeses can increase other mood-boosting chemicals in the body having the same effect as an increase in serotonin.

Sweet Treats Boost Mood
Eating a favored sweet treat, like dark chocolate, can increase mood not just because it is so well-liked but also because it increases serotonin levels in the brain. Some sugary snacks can lead to a dip in energy, causing the individual to feel sleepy instead of energized or happier. For the purpose of increasing serotonin, foods lower in sugar will have a more lasting effect.

Things to Consider
Every individual will respond differently to various foods. The exact quantity of each food needed in order to increase serotonin has yet to be determined. Eating foods known to boost serotonin is not a recommended method of treatment for depression or other mood disorders associated with serotonin deficiencies. Instead, mood-boosting foods can be eaten during illness or other short-term events that cause a negative mood, fatigue, trouble concentrating and sleep problems.