14
Eating as a Neurotransmitter: How Your Dinner Programs Emotions
Chemistry on a Plate: How Food Controls Your Emotions
In 2022, a study by Nature Mental Health shocked the scientific world: the gut microbiome affects mental state more strongly than previously thought. But how do you turn lunch into therapy?
Neurogastronomics: The New Science of Food and Emotions
Fact:
90% of serotonin, the “happiness hormone,” is produced in the gut. Chronic stress reduces its synthesis by 40-60% (NIH data)
3 Antidepressant Products
и Walnuts: Omega-3 + melatonin = natural sedative
Kimchi: Probiotics reduce anxiety by 25%
Dark chocolate: Phenylethylamine stimulates the production of endorphins
Emotional nutrition workshop
The 4R Rule from Nutritionists
1. Remove – Eliminate provocateur products (gluten for anxiety)
2. Replace – Replace refined fats with avocados and nuts
3. Reinoculate – Enter fermented foods
4. Repair – Restore the bowel lining with L-glutamine
Chrononutriciology: When there is
й 07:00-09:00: Protein + complex carbohydrates (eggs + quinoa)
ка 12:00-14:00: Fat + fiber (salmon + spinach)
е 17:00-19:00: Tryptophan + magnesium (turkey + pumpkin seeds)
Emergency assistance: menu for critical conditions
In a panic attack:
Passiflora tea + 30g dark chocolate (85% cocoa)
Breathing technique 4-7-8 while eating
With apathy:
Banana, spinach and Peruvian poppy smoothies
15-minute walk after eating to activate BDNF
Glossary
Enteroendocrine cells
Specialized intestinal cells that produce neurotransmitters
The blood-brain barrier
Physiological filter between the blood system and the brain
