Your Diet Affects Your Mood

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Like most people, you likely understand the food you eat will affect your physical health, but the relationship between the diet and mind is one that is often overlooked. While our thoughts, personality and mood cannot be physically touched, our brain IS a part of our body, and our mental health is just as susceptible to our diet as our physical health is!

"Food is like a pharmaceutical compound that affects the brain," says Fernando Gomez-Pinilla, professor of neurosurgery and physiological science at UCLA.

Fernando has spent years studying the way diet, exercise, and sleep affect the brain: "Diet, exercise and sleep have the potential to alter our brain health and mental function. This raises the exciting possibility that changes in diet are a viable strategy for enhancing cognitive abilities, protecting the brain from damage and counteracting the effects of aging."

Fighting Depression with Nutrition

The link between diet and mental health is something Brandon Carpenter has had to discover for himself. Throughout his student years at Illinois Central College, Brandon suffered from major depression. He felt drained, plagued by exhaustion, depression and hopelessness. His condition was so severe he once lost 34 pounds in just four days and had a panic attack so intense, he blacked out while driving. Brandon recalled feeling so profoundly anxious that he often felt he was having a heart attack. His depression had taken over and was threatening his life. Though he was taking prescription medications and receiving therapy, Brandon was hospitalized several times following suicide attempts. Brandon had all but lost hope in ever feeling good again, when his college instructor suggested he consult a physician for dietary advice concerning mood.

At the time, Brandon was drinking several cans of Mountain Dew for breakfast, eating pizza, French fries, chips, and candy throughout his day, and his dinner was often Hot Pockets.

"I was never overweight, so diet was never something I thought about. I was not eating any fresh fruits or vegetables," said Carpenter.

Though seeking help, Brandons diet had never been considered. That's where Dr. Jill Carnahan, a family physician certified in holistic medicine, stepped in.

"The mind-body relationship is scientifically documented. An imbalance in the body can lead to mood disorders and emotional disorders. When we heal the body, the mind can often come along with it. Teens eat diets with bad-mood foods including lots of sweets and starches. That does dramatic things to blood sugar levels that shoot up and down. It wreaks havoc with mood," said Carnahan.

Initially, Brandon admitted, he was skeptical that a change in diet could really help him. After three weeks of adhering to his new diet regimen - which included avoidance of foods which had came up positive on an allergy test - he was unsure of its effectiveness. Yet, his determination to rid himself of depression was so strong, he decided to keep it up regardless. By the eight week mark, Carpenter said, he felt a significant difference.

"Depression used to be something I had all day, every day, seven days a week. Now, it's occasional and something I can deal with."

Since he's started, Brandon has been able to reduce his medication and hopes that someday, he'll be off it completely. Yet, Dr. Carnahan cautions those looking to switch off their medications and to use diet to treat their depression: "Drugs can be appropriate and needed. Psychosis, bipolar and severe depression are conditions for a psychiatrist. I never recommend anyone just stop medication, but for some mood disorders, before starting on drugs that affect brain chemistry in a strong way, look at diet and something natural."

How Food Affects the Brain

While the link between our mind and diet is still an emerging science, researchers have been able to determine the effect certain foods have on our mood by observing the fluctuating levels of brain chemicals called neurotransmitters. Among these are three which have a particularly pronounced effect on the way a person feels - dopamine, norepinephrine, and serotonin. Optimal mood and mental health depend on a balance in their levels - which can rise and fall depending on the foods we eat.

When our diet is insufficient in the nutrients required to produce neurotransmitters, depression and psychological problems can result. With excessive caloric intake, slowed blood flow will reduce nutrient ability to reach the brain. It seems improving mood and overall health is simply about proper balance - a balanced caloric intake - enough to support your energetic needs, but not so much it slows you down- and a balance of nutrition - carbohydrates, proteins and nutrient-rich fruits and vegetables.

Beyond ensuring a healthful balance of proteins and carbohydrates in your diet, when it comes to mood especially, it's important to consider your blood sugar levels. The key here, once again, is stability and balance. Fluctuating blood sugar levels can wreak havoc on your emotional state making you irritable, forgetful and depressed. Fortunately, maintaining stable blood sugar levels is fairly simple. Skipping meals or consuming an insufficient amount of calories will cause blood sugar levels to drop, while eating sugary foods and simple carbohydrates like white bread products will cause levels to rise.

To be your best, happiest, healthiest self - the key word is balance!

• Balanced Caloric Intake - Too many calories will leave you feeling sluggish and irritable, too few will leave you unable to concentrate and feeling anxious and fatigued. An average adult should consume between 1,500 and 2,000 calories a day, depending on activity level.
• Balanced Nutrient Intake - A majority of colorful, nutrient-rich fruits and vegetables, balanced with healthful proteins and carbohydrates.
• Balanced Blood Sugar Levels - Ensure you are taking in a sufficient amount of calories consistently throughout your day. Don't forget breakfast! Circadian rhythms dictate that "morning people" may save protein rich meals for later in the day, but "night owls" should make sure they start with protein to promote alertness. Do this and avoid foods which raise blood sugar levels - sugary foods and simple carbs.

Good-Mood Nutrients

Incorporate foods rich in these nutrients to support your mental health:

#1. B Vitamins

Why: Research has tied vitamin B deficiency to conditions like anxiety and depression. B vitamins are essential in the creation of neurotransmitters and help deplete levels of harmful neurotoxic chemicals in the body.

Foods Rich in B Vitamins: Eggs, Fish, Pasture-Fed Meats, Whole Grains, Legumes, Nuts

#2. Omega-3 Fatty Acid

Why: Throughout numerous studies, omega-3 fatty acids have been consistently linked with good mental health. Also known as a "good fat", omega-3 allows us to absorb more vitamins and minerals from fruits and vegetables. Deficiency in omega-3 on the other hand is associated with disorders like ADD, dyslexia, dementia and depression.

Foods Rich in Omega-3 Fatty Acids: Fish - Tuna, Pollock, Salmon, Nuts - Walnuts, Pecans, Hazel Nuts, Seeds - Flax and Hemp, Fruits - Kiwi, Lingonberry, Black Raspberry

#3. Vitamin D

Why: Vitamin D has been directly linked to serotonin levels in the brain. In fact, its believed that vitamin D deficiency is responsible for the condition known as seasonal affective disorder (SAD).

Foods Rich in Vitamin D: Fish - Salmon, Mackerel, and Tuna, or get 15 minutes of sunlight a day and your body will create vitamin D naturally.

#6 Selenium

Why: It's not only used to make antioxidant enzymes, but supplementation has also been linked to improved mood.

Foods Rich in Selenium: Brazil Nuts, Tuna, Beef, Cod, and Turkey

#4. Magnesium

Why: Magnesium is essential to normal muscle, immune and nervous system function. Magnesium is commonly recommended in cases of anxiety. It helps alleviate mood swings and nervous tension.

Foods Rich in Magnesium: Halibut, Almonds, Cashews, Soybeans, Spinach, Oatmeal, Potato

#5. Zinc

Why: Zinc is used in the body a variety of ways. It's necessary for over 100 different enzymes, important for immunity, wound healing, DNA synthesis, normal growth, and required for proper sense of taste and smell. Too little zinc can cause hair loss, impotence, skin problems like acne, and mental problems. Zinc supplementation is commonly recommended for stress.

Foods Rich in Zinc: Oysters, Crab, Chicken, Pork, Lobster

The Naughty List

Avoid these and their negative effects on both physical and mental health.

#1. Trans Fats

"We know the brain is 80 to 90 percent fat. If we are feeding it trans fat, a sticky fat, neurotransmitter functions can be impaired," says Dr. Carnahan. Avoid these bad fats found in hydrogenated oils like margarine, and instead opt for good fats like organic coconut and olive oil.

#2. Caffeine

Caffeinated beverages dehydrate the body, deplete magnesium, increase anxiety and tension, and negatively impact sleep. Skip the coffee and opt for herbal tea or a nutrient-packed smoothie for a morning boost!

#3. Sugar and Simple Carbs

Too much sugar and simple carbs can cause your body to run too quickly through its stores of vitamins and minerals. It also causes a spike in blood sugar levels associated with anxiousness and irritability. To compensate, the body will release insulin and glucagon to break down it down, and if too much is released, low blood sugar or hypoglycemia results. Hypoglycemia is a condition commonly associated with depression. Avoid excess sugar and opt for complex carbs like whole grain wheat, brown rice, and potatoes instead of white bread products.

Sources:

http://www.lincolncourier.com/lifestyle/food/x709126422/Bad-mood-foods-Researchers-studying-importance-of-diet-mental-health

http://www.depression-help-for-you.com/depression-diet.html

http://www.medicinenet.com/script/main/art.asp?articlekey=56719

http://www.epigee.org/mental_health/diet_mood.html http://www.webmd.com/depression/depression-diet-stress-exercise-slideshow

http://www.sciencedaily.com/releases/2008/07/080709161922.htm

http://ezinearticles.com/?Natural-Anxiety-Cure---Magnesium&id=1877925 http://www.social-anxiety-disorder-resources.com/bvitamins.html

http://ods.od.nih.gov/factsheets/