Food and Mood

Food and Mood

Past generations have believed that biochemistry and emotions are separate. Today we are seeing that all of our human emotions have a biochemical basis, thus, diet and natural nutritional supplements affect us in ways that can greatly improve mental health. Body and mind are totally intertwined. Charles Darwin observed in “Expressions of the Emotions in Man and Animals”, that all people share common emotional facial expressions, as do some animals. We all experience the familiar human emotions of sadness, fear, anger, joy, disgust, contentment, pleasure, and pain.

Diet and nutrition can contribute a great deal to depression and other disorders. Most Americans do not eat ideal diets. Many people tend to consume considerable amounts of processed foods, and empty calories such as sugar and white flour, neglecting to eat from the major food groups. Many experts see depression as a biochemical imbalance. Since we get most of our nutrients from food, and food is a chemical, a good protocol for depression and ones state of mental wellness can begin with food.

Neurotransmitters and Food

A neurotransmitter is a chemical messenger released from one nerve cell, which finds its way to another nerve cell, where it influences a particular chemical reaction to occur. Neurotransmitters control major body functions including movement, emotional response, and our physical ability to experience pleasure and pain. A neurotransmitter imbalance can cause depression, anxiety, panic attacks, insomnia, irritable bowel, hormone dysfunction, eating disorders, fibromyalgia, obsessions, compulsions, adrenal dysfunction, chronic pain, migraine headaches, and even early death. Scientific and medical research indicates that our brains use more than 35 different neurotransmitters, some of these we can control and some we can’t.

There are many types of chemicals that act as neurotransmitters in the human body. The way that foods may affect these chemicals is important in understanding the possible role of diet in developmental disorders. The foods we eat can directly affect the performance of the brain. It has been proven that by eating the right foods, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young. If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced, and have improved concentration.

Three key Neurotransmitters

• Neurons, which power the message,

• Neurotransmitters, which create the message and

• Receptors, which receive the message.

Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings, insomnia, depression, aggressive behavior, increased sensitivity to pain, and is associated with obsessive-compulsive eating disorders. Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts, and sesame seeds.

Dopamine and norepinephrine are responsible for alertness, fuel for enthusiasm, and motivation. Protein consumption causes these two neurotransmitters to be released into the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.

Some proteins that affect dopamine levels are:

• Fish such as salmon, tuna, flounder.

• Chicken, eggs and turkey.

• Small amounts of red meat.

• Beans, such as chickpeas and lentils.

Aerobic exercise and dopamine levels

If you need to temporarily reduce your levels of dopamine to relax, non-competitive (why non-competitive? competition raises levels of dopamine) aerobic exercise could help, for example:

• Running, swimming, and walking

• Cardio workouts

• Rowing or cycling at the gym or home

• Vigorous mall walking

Some carbohydrates that affect serotonin levels

• Whole grains such as brown rice, oats, and corn.

• Good quality breads, pasta and bagels.

• Vegetables such as potatoes and squash.

• Simple sugar.

Exercise and serotonin

To control the serotonin you need less vigorous exercise like:

• Strolling or light walking

• Stretching exercises

• Gentle yoga, Ti Chi, or some form of light martial arts

• Reading, writing, or listening to music

• Meditation, massage, or Reiki

Why Sugar Ruins Our Health

• Can suppress the immune system

• Can upset the minerals in the body

• Can cause hyperactivity, anxiety, difficulty concentrating.• Produces a significant rise in triglycerides

• Contributes to the reduction in defense against bacterial infection

• Can cause kidney damage

• Leads to cancer of the breast, ovaries, intestines, prostate, and rectum

• Increases fasting levels of glucose and insulin

• Causes a copper deficiency

• Interferes with absorption of calcium and magnesium

• Weakens eyesight

• Raises the level of neurotransmitters called serotonin

• Can cause hypoglycemia

• Can produce an acidic stomach

• Malabsorption is frequent in patients with functional bowel disease

• Can cause aging

• Increases the risk of Crohn’s disease and ulcerative colitis

• Can cause arthritis

• Can cause asthma

• Can cause Candida albicans (yeast infections)

• Can cause gallstones

• Can cause heart disease

• Can cause appendicitis

• Can cause multiple sclerosis

• Can cause hemorrhoids

• Can cause varicose veins

• Can elevate glucose and insulin responses in oral contraceptive users

• Can lead to periodontal disease

• Can contribute to osteoporosis

• Leads to decreased glucose intolerance

• Can decrease growth hormone

• Can increase cholesterol

• Can increase the systolic blood pressure

• Can cause drowsiness and decreased activity

• Can cause migraine headaches

• Can interfere with the absorption of protein

• Causes food allergies

• Can contribute to diabetes

• Can cause cardiovascular disease

• Can impair the structure of DNA

• Can change the structure of protein

• Can make your skin age by changing the structure of collagen

• Can cause cataracts

• Can cause atherosclerosis

So remember there is a lot to be said "we are what we eat." I like to think we act and feel what we eat……..Bon Appétit