In a Bad Mood – Try Changing Your Food

Are you consistently irritable? Do you feel as though your bad mood will never end, yet are unable to point to external factors as the cause? The answer may well lie in your dietary or nutritional plan. Dietician Susan Kleine suggests that your food and mood are in direct correlation with one another.

Overall, the number of people who report symptoms of irritability, depression, anxiety and a constant feeling of being ‘on edge’ has increased tenfold between 1952 and 1990. While there have been no definitive studies, there is ample anecdotal evidence as to certain causal relationships between food and mood. For example, the phenomenon referred to as emotional eating, a pattern used to explain the consumption of comfort foods as a means of self-medicating emotional disorders. Hypoglycemia or other instances of blood sugar fluctuations may result in symptoms of irritability, while certain food sensitivities may cause feelings of depression and lack of motivation.

Conflicting Reports about Food and Mood
Scientific literature is replete with conflicting reports concerning the benefits and drawbacks of particular foods. While some of this uncertainty may unfortunately be related to the association funding the study, there is, nonetheless, a decided sense of confusion amongst consumers. For examples, eggs were virtually banned when studies were published indicating a direct correlation between high blood cholesterol levels and the consumption of egg yolks. Recent studies have, of course, repudiated the earlier findings.

Similarly, there are conflicting reports regarding the benefits of milk. While it is accurate to state that many individuals experience lactose intolerance (caused by the absence of the enzyme, lactase, which aids in the digestion of the natural milk sugars), and further, the evidence of bovine hormone growth (BGH) supplements used to accelerate the production of milk is quite disturbing on both moral and nutritional grounds, the fact is that milk does contain a highly absorbable form of calcium. Whether it is the best form of calcium is the subject of another article.

Furthermore, there are increasing numbers of vendors who now offer both lactose-free milk, as well as BGH-free milk products.  As yet another example, caffeine has its proponents and opponents. Certain studies point to the fact that caffeine, due to its properties as a stimulant, enhances the production of cortisol, and hence suppresses the release of serotonin, a neurotransmitter associated with feelings of well-being. Other research points to the fact that subjects who consumed caffeine prior to a cognitive test or physical competition, showed enhanced levels of performance as compared to tests conducted in the absence of this stimulant.

Foods Proven to Cultivate Better Moods
The conflicting studies aside, there are certain foods that most experts will agree have proven health and mood benefits. Thus, oily fish such as salmon, sardines and mackerel are recommended as a rich source of omega-3 fatty acids, a substance which increases production and release of serotonin. Strawberries and sweet potatoes are nutrient-dense, packed with antioxidants, and excellent sources of soluble fiber, the latter of which slows the digestive process and assists in the stabilization of blood sugar. Spinach, sunflower seeds, turkey, and broccoli are replete with folic acid and a variety of forms of vitamin B, both of which increase serotonin levels. Consuming whole grains (in the form of breads, pasta and crackers) are additional methods of enhancing serotonin levels, for those who are not afflicted by gluten intolerance or sensitivities to yeast.

An optimal method of enhancing one’s mood is through the consumption of foods rich in protein. For a variety of reasons, including enhanced metabolism, and replenishment for athletes, certain nutritionists recommend that up to 30% of each meal be comprised of a lean protein source. For those individuals who find time to prepare such meals to be an issue, a concern which afflicts the majority of adults, there are excellent meal replacement powders or even high-quality, allergen-free whey protein powders which can easily be incorporated into any nutritional plan.

Certain nutritionists suggest food combining may be helpful; the theory being that the consumption of one type of food at a time (as opposed to, for example, eating protein and fruits during the same time period) aids digestion and allows for optimum absorption of nutrients by the body. This theory is the subject of considerable debate and no scientific studies to date have demonstrated significant benefits to be derived by such an extreme method of eating.

Avoid these Foods to Preclude Bad Moods
Foods that are purported to lead to depressed states of mind include those that suppress the brain’s neurotransmitters, resulting in a decreased production or release of serotonin, and in some cases, a decrease in cognitive reaction. These foods include refined sugars, refined/white carbohydrates (such as white pasta, white bread or white rice), wherein such foods have been stripped of much of their nutrient value and fiber content, essentially rendering them into sources of simple sugars, which increase insulin levels in the body and subsequent plunges in blood sugar levels as the effects of the sugars dissipate. Soy is another cause of concern, due to the fact that soy is a known allergen, as well as the concerns over recent studies demonstrating the increased risk of breast cancer recurrences due to the estrogen-mimicking isoflavones
contained in processed soy products.

The answer, to the extent that there is one, in the face of conflicting evidence, is to monitor the effects of such substances on your moods and overall physiological and emotional health. In all cases, moderation in all things should be your mantra, even with those foods that enhance your overall feelings of well-being.

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