Food for Mood: From “you are what you eat” to “you feel what you eat”
The phrase “you are what you eat” has been imprinted in the collective consciousness of most humans in Western civilization.
Recent research findings suggest that the food we consume does not only “define” who we are, but, more importantly, acts as a mood regulator, both in a positive and negative way.
Fact is, humans have a perplexing relationship with food. We eat when we are happy, sad, angry, excited or we overeat, fast, celebrate, bond over food and so on.
Food is present in almost every aspect of our lives and can influence our moods in every kind of way (obvious and not).
Have you ever experienced a sugar high?
A sugar high or rush is used to describe the sudden energetic behavior that follows the consumption of sugary foods. If you are familiar with the sugar high, then you are probably aware of the sugar low, the “withdrawal syndrome” of sugar, or (the most proper term) the condition called “hypoglycemia”, which leaves you feeling sad, fatigued and in some cases depressed.
The sugar high/low effect is the most relatable and self-explanatory example of how our food intake can drastically affect our mood. But it’s not the only.
By learning to identify which foods affect our mood in a positive and negative way and by using this knowledge to make small changes to our dietary habits, we can improve our mood while leading a healthier lifestyle.
Mood Boosting Foods
For the last decade, Felice Jacka, a nutritional and epidemiological psychiatrist at Deakin University in Austria, has devoted her research in exploring the links between diet and mental health. In 2017, she conducted the world’s first trial that showed diet can treat major depressive disorder. The study states the following, as described by Deakin University:
“In the study, adults with major depressive disorder were recruited and randomly assigned to receive either social support, which is known to be helpful for people with depression, or support from a clinical dietitian, over a three-month period.
The dietary group received information and assistance to improve the quality of their current diets, with a focus on increasing the consumption of vegetables, fruits, whole grains, legumes, fish, lean red meats, olive oil and nuts, while reducing their consumption of unhealthy ‘extras’ foods, such as sweets, refined cereals, fried food, fast-food, processed meats and sugary drinks.
The results of the study, published today in the international journal BMC Medicine, showed that participants in the dietary intervention group had a much greater reduction in their depressive symptoms over the three-month period, compared to those in the social support group.” — Deakin University: January 2017 (source)
In order to see which foods have a positive impact on our mood, we should first understand the chemistry behind this process…
Just the thought of tasty mouthwatering foods creates a salivating response in our mouths. However, these don’t necessarily make us happier. Instead, this immediate gratification has short-lasting positive effects (see the example with the sugar above).
In order to differentiate the effect that food has on our brain, it’s vital that we understand what neurotransmitters are and what they do. There are four neurotransmitters (excitatory & inhibitory) that influence mood and are present in higher concentrations after meals.
What are neurotransmitters?
“Neurotransmitters are the brain chemicals that communicate information throughout our brain and body. They relay signals between nerve cells, called neurons. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance” (source).
(1) Serotonin
Serotonin is a neurotransmitter, which in the scientific world is referred to as the “feel-good” or “happiness” chemical. This is because serotonin helps regulate sleep and appetite, mediate moods and inhibit pain.
When we consume carbohydrates, we release serotonin in our brains, something that gives us an energy and mood boost! But when we consume simple carbohydrates (such as cookies, candy, sugar etc.), that energy boost is short lasting. This is the so-called “sugar high” that was mentioned before. To avoid this “sugar high” and its following crushing low, it is suggested that the carbohydrates that are consumed belong to the complex category (such as whole grains, beans and vegetables), because complex carbohydrates in comparison with simple ones provide a longer lasting effect.
(2) Dopamine and (3) Norepinephrine
After eating protein (found in meat, poultry, dairy, and legumes), we release dopamine and norepinephrine, two very important neurotransmitters that are responsible, among others, for increasing our energy levels, enhancing our concentration and making us more alert.
(4) Acetylcholine
Acetylcholine, which is found in wheat germ and eggs, is believed to influence, learning, memory, and mood.
(source for the neurotransmitter info)
Based on the collected information above, we can divide food consumption into two broad categories: avoid and seek.
So, what foods should I avoid?
A recent study (2012) in Appetite Magazine explored the relationship between food and mood.
As Hendy, the researcher, states: the more calories, saturated fat, and sodium consumed by the students, the more negative mood they reported 2 days later. Results suggest that foods come first in the temporal sequence of food-mood relationships. This finding suggests that food may be responsible for mood shifts — meaning, if you find yourself having mood shifts, try to remember what you have eaten in the past two days.
Refined carbs
Such as: white bread, white rice, bagels, pastries, pasta, and some potatoes
Why? They destabilize your mood because they are high on the glycemic index — something that sends a big rush of sugar to your blood (resulting in a sugar low).
Dairy
Why? Dairy can make us feel stressed, anxious and nervous after. The protein casein, which is found in dairy, is linked to addiction, aggression, depression and even anger. Plus, it takes a long time to digest.
Processed meats
Generally: Conventionally-farmed and processed meats because they are full of antibiotics, sugar, salt, and preservatives.
Why? All of these substances have separately been linked to bad moods and migraines.
Alcohol
Alcohol is literally a depressant. Check the research here. The Royal College of Psychiatrists explains:
- Alcohol affects the chemistry of the brain increasing the risk of depression
- Hangovers can create a cycle of waking up feeling ill, anxious, jittery and guilty
Making small dietary changes will not only benefit your mood but will have great a impact on your overall health. It’s the small changes that we make every day that matter anyway.
Written by N.L.
