Serotonin and lifestyle

People vary in their serotonin regulatory systems. Similarly, they vary in their sensitivity to carbohydrates. Some people classify themselves as carbohydrate cravers, and feel soothed and relaxed when they consume carbohydrates. Other people just feel sleepy and some feel nothing at all. Keeping this variability in mind, the diet/serotonin connection has several applications of interest to fitness professionals.

Restrictive diets don't work. In particular, high-protein diets may be especially difficult and unsuccessful for people who tend to crave carbohydrates. In the long run, while weight may be lost on restrictive diets, it is usually gained back within a year or two. The diet fails not because people lack "willpower," but because it works against the body's neurochemistry.

Eating to relieve depression. Some people eat to relieve emotional stress and depression. Emotional eaters self-medicate with carbohydrates and, consequently, may experience weight gain from overeating. If their depression is associated with low serotonin levels, perhaps people with depression learn to raise serotonin levels by increasing carbohydrate intake.

Carbohydrates and premenstrual symptoms. Carbohydrates may relieve premenstrual symptoms in some women. A well-controlled, double-blind study comparing carbohydrate to placebo beverages found that women consuming the carbohydrate beverage reported less depression, anger, confusion and carbohydrate cravings during their premenstrual period. They also scored better on a short-term memory test.1

Binge eating and carbohydrates. Binge-eating behavior may be reinforced by feelings of relaxation that occur with the consumption of carbohydrate foods. Binge-eating disorder and bulimia both involve binging on large volumes of "forbidden" foods that are typically high in carbohydrates.

Smoking-cessation and weight gain. Smoking-cessation weight gain may occur partly from increased carbohydrate cravings. Nicotine, like dietary carbohydrates, raises brain serotonin secretions, while nicotine withdrawal is associated with low serotonin levels. Many quitters experience feelings of depression for several weeks after they quit smoking.

Physical activity and diet

Fitness professionals know that the best advice for lifelong weight control is lifelong physical activity and a balanced diet. This prescription also enhances emotional well-being. A balanced diet that includes healthful foods along with occasional treats prevents food cravings that lead to out-of-control overeating. Low-fat meals that include plenty of vegetables, fruits and whole grains help prevent chronic diseases, such as hypertension and artery disease, that are associated with obesity.

Exercise offers potent emotional health benefits, perhaps by improving serotonin regulation, but in other ways too. Exercise helps relieve feelings of stress and depression, as well as premenstrual tension. Regular physical activity helps lift the spirits of clients trying to quit smoking, and helps them prevent weight gain. Whenever weight control or depression is part of the problem, physical activity is part of the answer.

REFERENCES

1. Sayegh, R., I. Schiff, J. Wurtman, et al. The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive function in women with premenstrual syndrome. Obstetrics and Gynecology 86: 520-528, Oct 1995.

2. Wurtman, R.J., and J.J. Wurtman. Brain serotonin, carbohydrate craving, obesity and depression. Obesity Research 3 Suppl 4: 477S-480S, Nov 1995.


Barbara A. Brehm, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass.

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Weight loss occurs when your body must draw on its energy reserves; hopefully, its abundant stores of body fat. Most nutritionists agree that people lose weight on low-carbohydrate diets because they eat fewer calories than usual when their food choices are so limited.