Foods That Calm Your Brain — Not Just Your Stomach

1. What the Study Looked At

A research review by Baretić & Trkulja (2023) explored how nutrition affects dopamine, the brain chemical linked to motivation, reward, and decision-making.

The researchers examined studies using:

• nutrient-based dietary changes

• protein and amino acids

• omega-3 supplementation

• blood tests measuring dopamine activity

• clinical trials tracking mood, attention, and stress

They looked at:

(1) how foods change dopamine balance
(2) how diet influences impulsive behavior
(3) which nutrients support long-term emotional stability
(4) why some people stay calm under pressure while others don’t

The study explained:

• short-term effects (sugar → quick dopamine spike → crash)

• long-term protection (omega-3, protein, minerals → stable mood and thinking)

This is especially relevant for remote workers, traders, and people under daily stress —
because food can quietly stabilize your brain when dopamine becomes chaotic.

2. What They Found

1) Protein keeps dopamine steady

Food with tyrosine (a dopamine building block) gives slow, calm energy.
Examples: eggs, salmon, tofu, lentils.
→ Clear thinking, fewer emotional choices.

2) Omega-3 helps the brain use dopamine correctly

Omega-3 improves dopamine receptors — your brain reads reward signals calmly, not like a roller coaster.
→ Less anxiety, less impulsivity.

3) Complex carbs prevent dopamine crashes

Stable blood sugar = stable dopamine.
→ Fewer cravings, fewer panic decisions.

4) Magnesium helps your nervous system relax

Magnesium reduces overstimulation and stress.
→ Better sleep, fewer emotional spikes.

5) Fermented foods support the gut–brain link

Healthy gut → healthier neurotransmitters, including dopamine.
→ Emotional balance from inside.

3. What This Means for Everyday Life

Life pressure makes dopamine unstable.

When dopamine goes too high:

• you crave excitement

• you check screens constantly

• you rush decisions

When dopamine goes too low:

• you lose motivation

• your thinking becomes foggy

• you avoid decisions

Food helps bring you back to the middle - calm, focused, steady.

Good choices:

• protein + healthy fats

• fish or seeds with omega-3

• brown rice or whole grains

• spinach, avocado, pumpkin seeds

• kimchi, kefir, yogurt

Difficult choices:

• sugar spikes

• energy drinks

• too much coffee

• skipping meals

• stress snacking

4. Simple 10-Minute Reset with Food

(1) Drink water or herbal tea (1 min)
Your nervous system calms when it is hydrated.

(2) Eat a protein snack (2 min)
Egg, nuts, tofu, yogurt — slow energy, no spike.

(3) Look outside or step outdoors (3 min)
Distance vision relaxes your brain.

(4) Breathe slowly (2–3 min)
Inhale 4 seconds, exhale 6.
Your body switches from stress mode to calm mode.

(5) Plan one step (1 min)
Write: “My next move is __.”
Clarity replaces chaos.

Reference

Baretić, M., & Trkulja, V. (2023). Brain nutrient-based therapy and dopaminergic signaling. Nutrients, 15(4), 934. https://doi.org/10.3390/nu15040934