Listening to Body Signals

By Nan Allison, M.S., R.D. and Carol Beck, M.S.
Full & Fulfilled: The Science of Eating to Your Soul's Satisfaction



The chart below demonstrates the relationship of three brain chemicals (serotonin, endorphins, and dopamine) with emotions, moods and food consumption.

(Chocolate contains both sugar and fat, 
affecting both serotonin and endorphin levels.)

Raised Serotonin levels in the brain produce body signals of calm, relaxation, fullness and perhaps sleepiness. When Serotonin is low, we feel nervous, irritable, stressed and often have an appetite for carbohydrates or, more specifically, starches and sugars. This desire can be satisfied by food such as crackers, frozen yogurt, chocolate, chips, popcorn, candy bars and rice cakes, to name a few of the more common options. Upon eating these foods, we usually experience a change in mood as a result of rising concentrations of Serotonin and become relaxed, calm and satisfied.

High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. When endorphins are low, people feel anxious; they are also more aware of pain. They have an appetite for fat and fatty foods, such as french fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolate, to name some of the most popular examples. Upon eating some fat, they will notice a change in mood and feel more pleasure. Exercise, by releasing fat from within the body, raises endorphins and causes the same mood changes. Hence, moderate exercise can be an effective tool for controlling an appetite for fat.

Raised dopamine concentrations in the brain cause us to feel alert, focused and energetic. When our dopamine levels are low, we may feel foggy and will tend to have less ability to concentrate. Eating lean protein (lean roast beef or ham, turkey, grilled chicken, or fish) along with moderate amounts of carbohydrates and fats, raises dopamine concentrations most effectively. The result is increased alertness and concentration. Examples of meals that incorporate these elements are a lean roast beef or tuna sandwich with light mayonnaise or a grilled chicken salad with a small amount of salad dressing and croutons or crackers.

One of many factors that constitute an ideal meal is that it contain protein, carbohydrate and fat, in proportions that will enable you to produce and maintain balance of brain chemicals. This, in turn, brings stability to moods and future food choices.

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