The Mood-Food Connection

I'm going to go ahead and assume most everyone knows what it's like to wake up exhausted on Monday morning. You mope your way into work and once you're there you don't hide the fact that you're grouchy, bloated, and about to purchase stock in Tully's coffee. By now you may think this is the norm and everyone wakes up ticked off after a busy weekend or a sleepless night. But have you considered it may have more to do with the foods you've been eating? That's right; the foods you choose can potentially influence your behavior and emotional well-being. Here's how it works and what it means for you: Upon food consumption and breakdown, the brain releases chemicals (neurotransmitters, to be scientific about it) known as serotonin, dopamine and norepinephrine. Serotonin is a calming and relaxing chemical (think turkey), whereas dopamine and norepinephrine are responsible for alertness, excitement, action and mental acuity. These chemicals tell us when we're full and if food is too hot or doesn't taste good. In every food you eat, there are some nutrients that are precursors to the chemicals and decide how much to produce.

So what does this mean? Okay, let's break this down so I don't bore you to tears:

Protein x Carbohydrates x Fat + Vitamins x Minerals = Metabolism & Mood
Got it? Keep reading, it gets better. For example, your mood can be related to a deficit of nutrients. It might be as simple as an inadequately balanced diet, or it could be that one nutrient triggered a mood reaction. Foods such as fiber, oil-rich fish, fruits, vegetables and water can stimulate neurotransmitters and adjust the chemical balance in our brains to help us feel better. With all that modern science knows now about the food-food connection, you can select foods that will power your brain, modify your moods and perhaps make you more effective and motivated. Imagine choosing one type of food to alleviate anxiety...your coworker and family would appreciate it at the very least! Of course every person is different as is every day, but as a general guide the following will help anyone determine which nutrients and common foods affect our well-being.

Carbohydrates
A key chemical in food tied to your mood is serotonin. Higher levels of serotonin influence your concentration, keep you calmer and help keep you from being depressed. Low serotonin levels may increase your appetite and cause intense cravings. Avoid this horror show by consuming plenty of whole grains, veggies, fruit, fiber cereals, brown rice and potatoes and minimizing your processed food intake.

Fat
Eating too little fat can make you feel grouchy (but proceed with caution and be honest about your intake - because consuming too much fat can also make you feel really crappy about yourself!). Adequate quantities of fat increase levels of endorphins, the "feel-good" chemicals. To help keep your moods on an even keel, choose healthy fats such as monounsaturated fats found in olive oil, almonds, and avocados. Additionally, the omega-3 fatty acids found in seafood - especially salmon, lobster, shrimp, walnuts and olive oil - may also help to reduce depression. And, contrary to popular belief, tinned tuna is not a significant source of omega-3's since the canning process reduces the tuna's fat content (bummer for Bumble Bee).
Diets low in fat can make you depressed, as well. You can avoid the highs and lows of mood and energy associated with fluctuating blood sugar levels by choosing foods that are digested slowly - lower glycemic foods such as veggies, whole grains, oats, low fat yogurt and peanuts. Aim to get 20 - 30% of your caloric intake from good fats each day.

Protein
Protein increases alertness and helps give you more energy. It contains an amino acid called tyrosine which increases dopamine, norepinephrine and epinephrine levels responsible for alertness and excitement. Low levels help contribute to anxiety. Eggs, low-fat cheese, milk, tofu, lean meats, fish, legumes and turkey all trigger the release of endorphins that in turn increase the release of dopamine.

Caffeine
Caffeine increases mental alertness (no kidding), concentration and can improve performance; however, too much caffeine has been associated with anxiety, cravings, depression, emotional instability, insomnia, mood swings, nervousness, PMS and a downer during withdrawal...not to mention terrible coffee breath. Sounds almost like the side effects you hear on commercials for gastrointestinal medication. Aim for just one to two cups of java a day and stop consuming it at least seven hours before you plan on hitting the hay.

Vitamin B6, Vitamin C, Folic Acid and Zinc
These are all essential "good mood" nutrients needed to make serotonin from the tryptophan found in meat, fish and beans. Minerals such as folic acid (folate) and selenium are involved in mood-related disorders. A lack of folic acid in the diet may be linked to depression. Oranges, turkey, asparagus, beets, soybeans and green, leafy vegetables like spinach are good sources. Too little selenium in the diet can make you grouchy, anxious and depressed (are you seeing a trend yet?) - so good sources here are whole grains, tomatoes, eggs, broccoli, tuna and sunflower seeds.

Chocolate
I'll bet your mood just got better when you read the word 'chocolate,' didn't it? It's possible that we crave high-fat, sugar-laden foods to experience the blues-bursting benefits or endorphins. These findings may explain cravings for chocolate, a sweet-and-creamy concoction that's hard to resist. Composed of 50% fat and 50% sugar content plus an endorphin-releasing substance called phenylethylamine (there will not be a test on that word afterwards), chocolate may offer the perfect blend of ingredients both to stimulate and soothe at the same time. The fat and sugar in the good stuff can raise both serotonin and endorphin levels. This helps explain why some women may crave chocolate before and during their cycle. Hey, I'm not justifying it...I'm just sayin'!

What to Think of It All
Keep in mind that with all this, the research on food and mood is still young; however given what science is currently finding out it's clear that there is indeed a major link. If you find patterns in both your mood and eating habits, it may make sense to either add something or eliminate it. For example, some people react negatively to caffeine no matter how little they drink but still continue to drink it because they believe it's the only thing that will wake them up. In that case you'll need to consider if a "perk me up" is the appropriate trade-off for grouchiness and a major crash later on. Ask yourself: "Is this something that's reasonable for me to eat and include in my diet?"

Meet the Trainer

Crystal is a certified personal trainer through the
National Sports and Conditioning Association (NSCA).
She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond
what they think they are capable of.