We are all familiar with the connection between eating and mood. Cookies and milk can make us feel happy by evoking carefree memories of childhood, while a fine meal served on a starched white tablecloth can make us feel pampered and luxurious. Along with their emotional associations, the foods that we choose also cause biochemical changes that can impact our mood and sense of well-being. Healthy eating can change your mood for the better.
Omega-3 Fatty Acids
Omega-3 fatty acids are naturally present in the human brain and are important to normal brain development and functioning. The human body cannot manufacture omega-3s, so they must be obtained through dietary means. Fatty fish like lake trout, salmon and mackerel are among the best sources. Depressed moods often correlate with a low level of omega-3 fatty acids in the bloodstream. A population-based study published in 2001 found that the likelihood of having a depressive mood is significantly lower among people who frequently eat fish.
Psychopharmacology 2012TAP Psychopharmacology Update Antalya/Turkey November 16-18, 2012www.psychopharmacology2012.org
Beans, Cheese and Nuts
In his book "Doctor Yourself: Natural Healing That Works," Dr. Andrew Saul advocates eating five daily servings of beans, cheese, wheat germ or nuts to boost mood and ward off depression. These foods are natural sources of L-tryptophan, an essential amino acid. Saul explains that the body breaks tryptophan down into niacin, a nutrient with anxiety-relieving properties, and serotonin, a neurotransmitter partially responsible for a person's sense of well-being. Saul advocates eating tryptophan-rich foods with carbohydrates. Carbohydrates help tryptophan cross the blood-brain barrier more efficiently.
Vitamins
A 2007 article in "Psychological Bulletin," a publication of the American Psychological Association, recounts that prior to the 1950s, medical journals were replete with reports about the role of vitamins and minerals in mental illness and mood. Interest in this topic waned with the introduction of mood-altering medications, but according to the authors, much evidence suggests that the nutrients in food impact mood. Mood-boosting vitamins include B vitamins, necessary for normal brain functioning, and vitamin E, an antioxidant that can help protect brain cells from the oxidative stress that may contribute to depression. Good sources of B vitamins include whole grains, bananas and meat. Vitamin E sources include nuts, nut oils, seeds and green leafy vegetables.
Blood Sugars
Joy Bauer, resident nutrition expert on the "Today Show," explains that stabilizing blood sugars can have a significant impact on mood. Blood sugar fluctuations contribute to crankiness, fatigue and depression. Eating every 4 to 5 hours, rather than going for long periods on an empty stomach, can prevent dips in blood sugar. Bauer recommends avoiding the sweetened snacks and refined carbohydrates that can cause dramatic blood sugar spikes. She suggests substituting snacks high in protein or fiber instead. By slowing down the absorption of sugar into the bloodstream, protein and fiber can help your blood sugar stabilize.
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