Do certain foods affect our moods?
Good food and celebrations go hand-in-hand, with certain foods being notorious for offering comfort and solace.
Food can be a powerful tool and actually affect our brain's production and release of certain chemicals which can play a direct role in our mood.
Of course we are all individual and can have different reactions and sensitivities, but there are definite characteristic trends. This may help explain why a drastic change in our diet, whether it is a crash diet or simply skipped meals, can quickly make some of us a little more irritable.
Without any hesitation, carbohydrates are the greatest and strongest predictor of our moods.
Most comfort foods that we turn to tend to be rich in carbohydrates. A bowl of macaroni and cheese can increase the production of serotonin in our brain, which has a calming and relaxing effect.
When someone overindulges, they may actually find themselves a little too calm, and feel like they need an afternoon nap. The trick is to combine a high-carbohydrate food with a little protein for the best result.
Chocolate has always been associated with offering comfort. It has a great combination of carbohydrates, and caffeine which can increase our serotonin production and stimulate our central nervous system respectively. So we may seem more calm, yet alert. But while a little may help, too much may wreak havoc for some.
Another great player in our diet is omega three fatty acids. This essential fat appears to play an important role in most health issues, but it can also boost our moods since it is involved in the communication network within our brain, and the production of certain hormones which stabilizes our moods.
A deficiency of this fat has been linked with certain forms of depression, and even food addictions.
The best sources of omega three fat are fish. The fattier the fish, the richer it is in these essential oils, so mackerel, salmon and sardines would be richer than the leaner tuna and haddock.
Flaxseed, walnuts and canola oil do contain the omega three fat, but it is considered inactive and the body only converts it to the active state at a very low rate.
Ironically, living in a low-fat, fat-free society has often resulted in most people being deficient in this essential fat.
Now obviously we're not promoting a high-carb, low-protein diet in order to sustain this serotonin high. But you may want to choose your foods wisely when you're under additional stress or are experiencing bouts of mood swings.
You may want to use food to your advantage. We will never eliminate all the stress and anxiety from our lives, but we can manage how our body handles it.
Why not take advantage of what food can do to improve your mood?
1. Eat at regular intervals through the day. No more skipping meals. If there are more than four to five hours in between meals, then it is wise to grab a snack.
2. Ensure you are well-hydrated, since we can quickly feel fatigued and even start craving something sweet for a quick energy jolt.
3. Try to reduce or eliminate sources of caffeine and alcohol since they are known to increase anxiety, irritability, and feelings of depression. Bottom line is to choose your timing wisely. Having a pot of strong coffee while going through an anxious event usually only intensifies reactions.
4. Avoid the low-carb diet hype. When one considers the overall health implications, carbohydrates should still be the most predominant nutrient in our diet. But be cautious with your serving sizes since we live in a super-sized culture. Also try to limit the refined carbohydrates such as white flour and white sugar-based products, and choose whole grain alternatives.
5. Incorporate fish at least twice a week, or you may want to look at a supplement form.
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Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at a Fredericton physiotherapy clinic. She can be reached at 457-2722.
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