Food and Mood.
Plan your food and change your mood!

The link between food and mood is a fascinating one. We are all aware that a strong cup of coffee first thing in the morning, will get us up and running and that a large heavy meal at lunch time, can leave us feeling sleepy and lethargic. What is going on to cause this and are there certain foods we can use, to alter our mood deliberately? It seems that there is! Food does affect mood and in more ways that you might have imagined!

What is it about Chocolate?

Chocolate is enjoyed by millions all over the world. It is one of the foods, most associated with its affect on mood. It’s synonymous with romance, comfort, relaxation and feeling good. Chocolate has a huge affect on mood because it combines many different substances, which are now known to change the brain’s chemistry. In terms of food and mood it has it all!

More on chocolate later but first…

Food and Mood and… Neurotransmitters!

Neurotransmitters are chemicals, that communicate information between neurons, across the ‘synaptic gap.’ These are very influential in the control of mood, appetite and thought. They are released in the brain as a result of eating certain kinds of food.

So let’s have a look at certain kinds of food and the affect they have on Mood.

Carbohydrates, Energy and Serotonin.

Carbohydrates, such as sweets, bread and pasta are our main source of energy. Eating carbohydrates cause an increase in the release of serotonin levels in the brain. When in balance Serotonin is responsible for a positive mood state and the regulation of appetite. It can also help reduce pain. Too much serotonin can make you sleepy and lethargic. Too little can make you tense and tetchy. Women seem to produce less serotonin as a rule than men, so further depletion, particularly around menstruation and during menopause can cause mood swings and irritability. Eating carbohydrates at this time can help, so why not…..

Eat a potato!

The best food you can eat to quickly pick you up, if you feel blue is a potato! It contains a good supply of carbohydrates. It is rapidly converted by the body to increase the production of serotonin and lift your mood! All this from the humble tatty!

Protein rich food.

Foods such as fish, poultry, meat and eggs are protein rich. They stimulate production of dopamine and norepinephrine. These neurotransmitters help increase alertness, memory and energy levels. Tyrosine is an amino acid which is broken down from protein to assist regulation of metabolism.

So eat more fish, eggs, legumes nuts and seeds to improve your focus, energy and motivation! The essential fatty acids found, particularly in fish, are rich in Omega 3, known to elevate mood and are not fattening.

Water

As water makes up such a large percentage of our body and so many body systems depend upon it, it makes sense to drink plenty. Many foods and drinks cause dehydration. By drinking water regularly, you keep yourself properly hydrated. Water inhibits feelings of hunger. It contains no calories and will increase both mental and physical performance. It’s a cool, good mood drink!

Sugar

One of the main culprits for mood fluctuation is sugar. By eating foods with high sugar content, you raise your blood sugar level. This gives an initial feel-good rush followed by a low, as the body tries to correct the balance. When the low is experienced it’s easy to reach for something else sweet and the process begins again! Imbalance and fluctuation in the blood sugar level has an acute affect on mood, causing anxiety, irritability and lack of concentration. At the extreme it can even cause panic attacks. By keeping blood sugar level stable you will keep your mood stable.

Caffeine

Caffeine is present in coffee, cola, fizzy drinks and medicine. It activates adrenalin and releases dopamine which stimulates and makes you feel good. The down side is that the results are short lived! It’s addictive and too much caffeine can cause amongst other things, anxiety, increased heart rate, poor sleeping patterns and stress.

Try a few weeks without coffee to see the results for yourself. You may have a few days when you experience headaches and feelings of sluggishness as you ‘withdraw’ You should then notice a difference. Your mood will stabilise, sleep improve and feelings of anxiety decrease.

Alcohol.

Alcohol is another mood altering substance. Like coffee drinking, it has social implications which are tied up with it and make it an appealing past-time. It has the sneaky affect of causing initial relaxation and then when the effects have worn off feelings of anxiety and even mild depression. Just like caffeine it is addictive.

Food and mood are intrinsically linked. Results varying from individual to individual. However by becoming aware of your diet and how certain foods affect you it’s possible to make positive changes.

Keep a Food and Mood journal.

Try keeping a food and mood journal. Jot down the food and drink that you consume each day. Make a note of how you felt after each meal, together with mood changes or physical reactions. This should highlight foods which affect you and give you guidance as to the foods which are good for your mood!

Lastly… Chocolate. The ultimate feel good food?

The reason chocolate is so desirable is that it combines so many different substances which affect mood. The main ones are sugar, fat, phenylethylamine and caffeine. Sugar gives you an immediate rush and 'high.' Fat and phenylethylamine produce endorphines, which make you feel great and caffeine is a stimulant. If that were not enough it now seems that in addition there is a chemical which prolongs all of these pleasurable effects! No wonder it's so popular!

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