Brain Food

Your Food Mood Connection

by Laura Interval

FOOD. You know what you like, and what you don’t like. You eat when you’re hungry and probably when you’re not. You may not give food much thought . . . or you may think about it more than you would like. You know how you feel about it. But, do you know how it makes you feel?

There is no doubt that the food you eat affects your mood. It can be a subtle boost or a huge drowsy crash. It can give you energy or steal your focus. Whatever the case, it can make a huge impact on your day. Without conscious choices, food can dictate your decisions and bring down your productivity without you even knowing it.

Most of us are aware of the types of foods we should eat for better health. There are thousands of books with hundreds of different theories on nutrition and diets with guidelines on how to “eat right”. But because every body is a unique case, it’s hard work trying to find the right philosophy that suits you, isn’t it? By no means does every diet work for every person, just as all foods don’t affect moods the same. But once you have an understanding of how food affects your daily life, you will be more conscious of the eating habits you might want to change.

In short, your brain communicates with you through chemicals called neurotransmitters. Three types of these, serotonin, norepinephrine and dopamine are sensitive to and highly affected by the food you eat. Serotonin is a calming and relaxing chemical that decreases stress but can also cause you to feel sleepy or sluggish. Norepinephrine and dopamine are alertness chemicals that help you to think and react more quickly and feel more motivated and energetic.

Well, that seems obvious then what you would want to eat, right? Give me the food that feeds my norepinephrine and dopamine please. No problem. Except that the foods that I happen to crave mostly fall into the serotonin category. Wouldn’t you know it? And they are the sleepy, sluggish ones, too. So, the key is to understand which is which and be conscious when you choose them. Once I figured out what was affecting me and how, I began to gain control over my moods.

Here are some guidelines:

Eating protein will make you feel alert.

Protein: fish, shellfish, poultry (skinless), very lean beef, low fat cottage cheese, skim/low fat milk, low fat yogurt, beans

Protein foods naturally high in tryptophan can also improve mood and feelings of optimism as the body converts it into serotonin.

Protein foods with tryptophan: oil rich fish, nuts, seeds, avocado and dried apricots.

Eating carbohydrates that are low on the glycemic index (GI) will make you feel calm and focused.

The glycemic index (GI) is an indicator of the ability of different types of carbohydrates to raise the blood glucose levels within 2 hours. Basically, the carbs that break down most quickly have the highest GI and cause the “sugar crash” that can swing your moods.

Low GI carbs: oats, brown rice, buckwheat, whole grain breads, sweet potato, pita bread, wheat pasta.

These low GI carbs release their energy slowly and keep you feeling good longer than the starchy, sugary options. They will help avoid the roller coaster ride of energy and moods that you get with blood sugar fluctuations. When eaten with protein, research indicates that these carbs actually assist the body in the absorption of the tryptophan.

So, choose one protein and a low GI carb for a lunch that will energize you, not send you to snoozeville.

Major sugar flash contenders (aka mood swingers): high GI carbohydrates: refined sugar, white bread, rice cakes, wheat crackers (who knew?), bagel, instant rice, baked potato, rice, pasta.

The natural sugars in fruits have a gentler effect on blood sugar than added refined sugar. However, some fruit has more sugar than others. Melons and grapes, for example, break down as sugar faster than berries and therefore may give you quick energy but cause you to crash faster.

So really that’s about it. That covers everything you eat, right? Now you have a guideline for what to eat to feel alert, focused and confident and what to stay away from.

Oh yeah. All that other stuff. Ok . . . as for that:

Caffeine:
If you’re a coffee drinker, you will be able to find any study to suit your needs. You can find results from hundreds of different researchers that say anything from no caffeine to as much as you can get is good for you. You really have to be the judge on this one. It is widely accepted that some caffeine can increase alertness and focus and improve productivity. However, if you have too much it can bring on anxiety, cravings, depression, insomnia, mood swings and PMS.

Chocolate:
Chocolate contains a substance that enhances endorphin levels, which can increase the libido, produce a relaxed feeling and act as a natural antidepressant. But not all chocolate is created equal. If you go for a chocolate that is at least 70% cocoa (dark or bittersweet), you will be consuming more antioxidants, more vitamins and minerals, and much less fat. In milk chocolate, the milk binds to the antioxidants making them unavailable. Get in the habit of reaching for darker and purer (less added sugars) chocolate bars for more mood stability.

Added refined sugar:
That tablespoon or two that you put in your coffee? Can give you a sudden rise in your blood sugar. . . which will be followed by a fall an hour or so later. If you’re sensitive, it can cause poor concentration, anxiety, lack of energy and depression.

Artificial additives:
Ok… basically, if it’s prepackaged, if it’s in a box from a large grocery store chain, it’s got an additive that will not agree with your day. Look out for these. The biggies are MSG, aspartame, partially hydrogenated vegetable oils, sodium nitrate . . . there is not a report anywhere that has anything nice to say about these additives. The fact is, no one really knows if you’re body can digest them properly. Your body certainly won’t benefit from them and your mood won’t either.

Eggs:
According to research studies, eggs contain choline, which aids in memory. If you’re feeling forgetful, try an omelet.

Prunes:
Ok, yikes. But, this little fruit contains twice the antioxidants and fiber than most other fruits. This will give you energy and keep that digestive system running smoothly. Pass the Sunsweet.

Food Allergies:
Be aware that wheat and dairy foods are the two most common foods that people are sensitive to. They can cause depression and fatigue if you are allergic, so pay particular attention to your mood after you consume them.

Vitamins and minerals:
You must make sure you are getting enough of both. Not all vitamin supplements are created equal either. Pay attention. What works for your friend may be wrong for you. Too much of a vitamin can cause just as many problems as too little. Anxiety, digestive problems, fatigue, confusion are all signs to name a few.

I encourage you to be aware of everything you eat today and if you feel a change in mood. Try keeping a food journal for a week. Jot down what you eat and make a note of any mood changes that you notice. When I started to pay attention, I could make clear connections between my eating habits and my moods.

I generally eat whole, healthy foods, but I love coffee and I love chocolate. I will reach for both at any and all times of the day depending on what I am doing. These past couple of months have found me sitting in front of the computer for most of the day, researching and writing. I have had to cut my coffee consumption as I have discovered that if I have too much, it sends me straight into a craving cycle that wrecks my focus. After two cups, I spend the rest of the day vaguely distracted with trying to balance my sugar level. A bagel here … a piece of fruit there . . . actually stealing my focus subconsciously. And the same with chocolate. Don’t ask me to give that up. But, that’s the good news. Once you make a correlation between your mood and food, you can make conscious choices to control it. I still reach for chocolate but, now it’s at the end of the day, when I know it will be ok for me to veg out more. I don’t mind being a little less focused when I’m relaxing in the evening. But I do mind not finishing an article because I had a chocolate bar after lunch.

When you keep track, you will begin to understand more of what works for you. As I’ve said, everyone is different. You may not have to give up what you love to eat, just schedule it to work better for you. And chances are, you will want to cut out the less healthy options to insure that you stay in a good mood. It’s about taking care of yourself and taking control of your day.

Please note this self-help information is not intended as an alternative to medical advice.

related articles:

Mind Power - Is Your Mind Making You Sick?

Healthy Body - 5 Sure Ways to Change Your Body

Self Image - Is Your YOURS?


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