Good Mood Food :)

It is amazing how the focus on diet and food has become so wrapped up in weight loss, building muscle or stripping fat.  Food has become a product to serve vanity and people have forgotten how this vital part of our lives can actually affect the way we view ourselves and our lives. I’m talking about our mood. What you eat on a daily basis will ultimately affect your mood on a daily basis and also influence your brain function. In a world full of work and social pressures and the prevalence of chronic stress and depression on the rise, isn’t it time we started to look and our food differently?

There is well documented evidence of the positive effects food can have on our mood swings, depression, anxiety, concentration, memory, fatigue and behavioural disorders. Equally, there is also evidence of certain products having negative effects on our moods, such as alcohol, caffeine and sugar.

The control of blood sugar levels is vital when it comes to tackling your mood. How do you feel when you’ve missed a meal? When trying to navigate the tube home when you’ve not eaten since lunch are you calm and patient? Have you ever tried to cut out carbohydrate completely and felt great for the first few days? The picture all these scenarios bring to my head is me frantic, impatient, snappy, weak and fuzzy-headed desperately searching out a mars bar to provide some much needed sugar! Allowing your blood sugar levels to drop so dramatically has detrimental effects on your brain function as glucose is the only source of fuel for the neurons in your brain. 

There is a lot more to brain function than just fuel however. The neurons in your brain are responsible for the release of chemicals called neurotransmitters (stay with me, the science lesson is nearly over!), which all effect the way we think, feel and behave. Examples of these chemicals include serotonin, dopamine and acetylcholine. The nutrients in your food affect the release of these neurotransmitters and, ultimately, your mood! So….simple J now all you need to know is how to eat to keep that smile on your face…read on…

PROTEIN

Protein is not only useful for muscle growth and repair but is also largely responsible for our intelligence and mental abilities due to the amino acids that regulate brain activity and development. One such amino acid, tyrosine, increases the production of dopamine and epinephrine (or adrenaline) which are responsible for increasing energy levels and alertness. Peanuts, almonds, avocados, pumpkin seeds and sesame seeds are great natural sources of tyrosine.

CARBOHYDRATE    

Carbohydrates are broken down into glucose, the essential fuel for your brain. Research has show that the human brain functions best with approximately 25g of glucose circulating in the blood stream, which is only about the amount of carbohydrate found in an average banana.

Carbohydrates also trigger the release of insulin which allows for the uptake of amino acids into muscle cells, apart from one – tryptophan. This allows a clear pathway for tryptophan to cross the blood-brain barrier where it is converted into serotonin which regulates mood, appetite and sleep.

A special type of carbohydrate called Inositol does not render energy like a classic sugar, but has a wide range of beneficial effects on the nervous system. Inositol has been shown to improve mental endurance, modulate serotonin activity, support brain and bone marrow cell membranes, and combat a number of psychiatric conditions and disorders. This special carbohydrate can be found in fruits (bananas, raisins and citrus fruits), beans, yeasts, grains and most nuts.

ESSENTAIL FATTY ACIDS (Omega-3)

The cells of the brain and nervous system depend on these essential fats as they are made up mainly of fat themselves. Numerous studies have shown positive effects of omega-3 consumption and improved brain function, especially in children.

Chia seeds, flax seeds, hemp seeds, pecans, walnuts and hazelnuts are great plant sources of omega-3 fatty acids.

SELENIUM

Many people are deficient in this essential mineral as due to intensive farming methods it is now leached from our soils. A deficiency in selenium has been linked to irritable, anxious, depressed and hostile behaviours which have been corrected with supplementation. Include a daily dose of Brazil nuts, shellfish, fish, oats and sunflower seeds in your diet to up your selenium levels.

FOLIC ACID

A deficiency in folic acid causes levels of serotonin in the brain to decrease which has been linked to depression. Foods high in folic acid include dark green leafy vegetables, citrus fruits, avocado and nuts and seeds.

CHOLINE

Choline affects the neurotransmitter acetylcholine which plays a role in memory. Low levels of this B-complex vitamin have been linked to poor memory, concentration and even increased risk of Alzheimer’s. Look to foods with high cholesterol levels such as eggs and liver to get your dose of choline.

VITAMIN D3

Recent studies have linked vitamin D3 deficiencies to depression and it has been speculated that vitamin D3’s physiological protections directly affect moods. Several studies indicate the potential for preventing and treating mental disorders such as depression, seasonal affective disorder (SAD), anxiety, and schizophrenia with vitamin D3 supplementation. This is a new area of research and so no conclusive answers can be said yet, but there does appear to be a connection with vitamin D and mood – the sun makes us all smile right..? And even if it turns out not to be beneficial in this area, I will always recommend everyone to get a plentiful supply of this vitamin for its other numerous health benefits.