03/20/2020
There are two ways that food can increase serotonin levels. Foods high in simple carbohydrates, such as pastas, potatoes, breads, pastries, pretzels and popcorn, increase insulin levels and allow more tryptophan (the natural amino acid building block for serotonin) to enter the brain, where it is converted to serotonin. The calming effect of serotonin can often be felt in thirty minutes or less by eating these foods. This may be one of the reasons simple carbohydrates are so addictive. They can be used to make you feel happy, but also cause high blood sugar levels that over time are associated with brain atrophy and dementia. I particularly like complex carbohydrates, such as sweet potatoes and garbanzo beans, as a healthier way to boost serotonin.
👏🏻 Exercise can also be helpful in calming worries and increasing cognitive flexibility. Exercise works by increasing brain levels of L-tryptophan. As mentioned above, L-tryptophan is a relatively small amino acid and has trouble competing against the larger amino acids are utilized to replenish muscle strength, which causes a decrease in the availability of these larger amino acids in the bloodstream/As such, L-tryptophan can compete more effectively to enter the brain and raise brain serotonin levels. In addition, exercise increases your energy levels and may distract you from the bad thoughts that tend to loop around in your mind. Exercise is recommended for oppositional children as a way to improve their L-tryptophan levels and increase cooperation.
👏🏻Thought Stopping
Whenever you notice thoughts looping or getting stuck in your head, imagine seeing a traffic stop sign in your head and silently saying to yourself, “STOP. THIS IS MY ACG GETTING STUCK!” For some people, the more they actively stop these thoughts, the more control they develop over them.
👏🏻 Notice When You’re Stuck, Distract Yourself and Come Back Later
A primary way to overcome a busy ACG is to notice when you’re stuck on a thought and do something to distract yourself. Becoming aware of circular or looping thoughts is essential to gaining control over them.
