The research was carried out in Chicago on rats that has consumed a high fat diet for 2 or 6 weeks. Compared to rats consuming a standard low fat diet, high fat rats released lower levels of dopamine and had reduced reuptake of dopamine by dopamine transporters in the brain.

The research ties in with previous studies that  have linked obesity and high fat diets with reduced dopamine transporter numbers. The authors conclude that diet may have an important impact on brain neurochemistry.

Cutting out saturated fat from the diet is also important to reduce the risks associated with obesity and developing heart disease. However, it is important to include essential polyunsaturated fats found in oily fish, nuts and seeds as these are beneficial for brain chemicals and they can keep depression at bay. Replacing fatty meats, cakes, biscuits, cheese and full fat dairy products with low fat options and foods that are high in polyunsaturated fats can boost health and emotional well being.

Try these top ten swaps:

• Swap fatty cuts of beef, pork or lamb for chicken breasts or trim the fat from lean chops or steak.
• Use chicken, turkey or soya mince instead of minced beef, or grind your own mince from lean steak.
• Swap butter for olive oil on bread; try rubbing toast with a little garlic before drizzling with extra virgin olive oil.
• Grill, bake, poach or steam instead of frying.
• Snack on nuts and seeds with fresh fruit instead of cakes and pastries.
• Choose nairns oatcakes or oat biscuits instead of biscuits containing hydrogenated oils – these trans fats are the fast track to heart disease.
• Try cottage cheese instead of full fat options – if you find it bland choose one flavoured with onions and chives or add your own herbs.
• Soya or tofu sausages make a wonderful alternative to traditional sausages. If you prefer meat, choose an organic pork sausage and prick the skin before grilling.
• Swap pork pies for smoked mackerel fillets when picnicking. Prepare crudités of peppers, carrots, celery and cucumbers instead of crisps.
• Swap ice creams for homemade sorbets or ice lollies made from blended fruits.

To discuss other ways of cutting out fat and making choices that boost neurotransmitter production, why not call Emma at Smart Nutrition?

There are many reasons why chocolate seems so good

Chocolate’s major active ingredient is cocoa, a significant source of the stimulant theobromine so will help to give you a boost. Chocolate also contains the mood-enhancing stimulant phenethylamine – this is thought to be the same neurotransmitte that gives you a runners high and makes you feels so great when you fall in love.  Both theobromine and phenethylamine  stimulate dopamine production – which is the ‘feel good’ neurotransmitter.

chocolate is also high in sugar and caffeine both of which will give you a quick energy boost – great you may think, however this will always result in an energy crash as your blood sugar levels attempt to right themselves and this crash will lead to cravings meaning you just can’t say no to another bar.

Cocoa beans that make chocolate are grown in countries where pesticides use is unregualted meaning that chocolate is full of pesticide residue.

There is some good news however chocolate is high in antioxidants – this only applies to the very dark kind, with a minimum of 70% cocoa solids, not cheap bars full of fat and sugar.

So if you really can’t resist a bit of chocolate keep to the dark stuff and opt for organic and keep it as a treat – I actually have what I call chocolate Sundays – I leave it alone in the week but have a weekly chocolate treat on Sundays.