MOOD & FOOD
 

At one time or another, most people have turned to food for comfort to satisfy a need for an emotional lift.  Studies show that food can influence the way you feel and act, even though sometimes the effects are subtle.  There is a growing body of scientific evidence that dietary nutrients can profoundly affect the balance of chemicals and hormones that influence mood and emotions, making food a pretty powerful “drug”.

Emotions are linked to certain brain chemicals referred to as neurotransmitters. The neurotransmitters affecting energy and mood in relationship to food are norepinephrine (associated with physical activity and stress); dopamine (secreted during activity, movement, and tension); serotonin (increases with exercise and may improve mood); and the endorphins (may help reduce stress).  Researchers show that people are more alert when their brains are producing dopamine and norepinephrine.  A calmer effect has been associated with the production of serotonin.

Complex carbohydrates are believed to stimulate the body to make insulin, which allows the amino acid, tryptophan, to enter the brain in greater amounts. The brain converts tryptophan into serotonin, associated with soothing, relaxing effects: while low levels of the chemical are associated with mood disturbances, including depression. When serotonin levels are raised it could improve the mood, reduce pain perception, improve sleep and other potentially beneficial effects. Sugar (a simple carbohydrate), on the other hand, will raise serotonin levels, give a boost to the mood which is short-lived and then is followed by an even longer-term crash.  When returning to sugar for another boost, the depression or fatigue are fueled and the results are followed by another crash. 

Although the effects of food on mood vary from person to person, these tips may be helpful.

Blues-Free Dining Tips

1.  Be sure that every single meal includes some complex-carbohydrate rich foods.  While being slowly metabolized the result is stable blood sugar levels and fewer mood swings.  The best carbohydrates contain lots of soluble fiber such as oats, barley, lentils, beans and sweet potatoes

2.  Reduce or eliminate coffee and other beverages and foods that contain caffeine.

3.  Pay attention to your vitamin B6 intake. Good sources include chicken, legumes, fish, bananas, avocados and dark green leafy vegetables.

4.  Studies reveal that persons with low blood levels of folic acid have higher rates of depression. Include at least two foods rich in folic acid by eating broccoli, leafy green vegetables, sunflower seeds, soybeans, beets and oranges.

5.   Vitamin B 12 has long been associated with energy. Good sources are red meats, and  liver, especially beef and chicken.

6.  Several studies have shown that omega-3 fatty acids may be effective at combating depression. The best sources are wild salmon, sardines, and herring.

7.  Research has shown that Vitamin D may help with seasonal affective disorder, especially during the dark days of winter. Our bodies manufacture vitamin D when exposed to the sun but can also be obtained from fortified milk and grains.

8.   Protein-rich foods, such as meats or nuts, affect brain chemistry by heightening production of dopamine and norepinephrine, boosting alertness, focus and energy.

9. Last but not least, do not go for long stretches of time between meals. Try to eat at least every four to five hours.

Additionally researchers have found that just 10 minutes of moderate exercise raised their energy level and brightened their mood, while an additional 10 minutes improved their mental clarity.