Food For Thought: What You Eat Affects Your Mood"
by Clem Lacy, president
Hammond-Simmons Group, Inc.
Have you noticed the central role food plays in your life? From birth we develop a deep association linking food with emotions. From infants whose cries are answered with either a bottle or their mother’s breast, we move through life linking food
to emotions. We celebrate holidays, weddings, graduations and promotions with food. We drown our sorrows, crave, diet, stuff, fast, gorge, starve, binge and experience so many extremes with food. Food provides us with more than the sum
of its parts; protein, carbohydrates, fats, vitamins and minerals. Food is condensed and transformed energy. Besides these physical and energetic effects, food affects you emotionally and can trigger food cravings. In addition to eating food for nourishment and energy, we use food to cope with life.
Let’s take a quick look at the science behind my proposal, “What You Eat Affects Your Mood”, then let’s
cover some specific practical suggestions.
Our internal organs need nutrients in order to function properly, and the brain is no exception. We need
a steady flow of nutrients from our diets to maintain good health and a good mood. At any given second more than 400,000,000,000,000,000 chemical reactions are happening in your brain. Your brain weighs only about three pounds, but it
uses 20 percent of the oxygen you breathe and about 20 percent of the calories you consume. Your brain sends signals to nerves throughout your body through messengers called neurotransmitters. Many neurotransmitters regulate the way
that you feel throughout the day. Some cause increased alertness, while others cause more calming effects. A diet-related neurotransmitter can have a sigificant effect on your mood, your appetite and your cravings. Your brain is
constantly trying to achieve balance. For instance if you are overly stressed, the brain wants to achieve balance by making you do something that will release neurotransmitters that bring about more calmness and relaxation.
Many strong connections exist between what we eat and the effects of different foods on our mood. You have a strong connection to the foods you eat, your cravings and your mood. Serotonin is a neurotransmitter, which when released, brings about feelings of calm, happiness, peace and satisfaction. Sufficient amounts of serotonin also signal feelings of fullness and reduced appetite. Endorphins are very powerful natural opiates in the brain that produce feelings of intense pleasure. They can
also reduce and relieve pain. Dopamine affects the control of movement, it is the main messenger in the reward systems, guiding a person toward food, drink, mates, and all things useful for survival. Interestingly, things occur every day that can cause significant changes and shifts in the brain chemicals previously mentioned. Many of these moods, emotions and biological occurrences affect our cravings for foods. Remember the brain seeks balance. It does not want to feel stressed, blue or guilty. It immediately looks for pleasure and balance from the things that you have trained it to seek when negative emotions and stressors surface. Oftentimes we are not even aware of our emotions or stressors, or that we are eating in response to moods and emotions until we make a habit of becoming in tune with how we really feel.
Nutrition is the most important aspect of the mood-food relationship. Nutrients matter in helping your body stay efficient at converting food to energy, processing chemicals in your brain, and delivering messages throughout your body. If you don’t get the right amount of vitamins and minerals through a healthy diet, vitamin/mineral supplements will help.
Certain foods can stimulate the happy-making parts of your brain and other foods have the opposite effect. When you’ve got a case of the 3 p.m. munchies, the last thing you should reach for is a can of soda or candy. What you need is protein.
Protein keeps blood sugar stable and you’ll have sustained energy. The more energy you have the better your mood. Add a banana to a smoothie and you’ll get not only a sweet treat, but an extra shot of dopamine. The fats (Omega-3) found in salmon, sardines and fish oil supplements contain the fatty acid DHA. Our bodies can’t produce their own DHA, and people with low DHA are more prone to depression. Tumeric, a spice contains curcumin, which enhances mood and there is some evidence it helps against inflammation and depression. Some of the additives in processed foods, especially trans fats put a lot of stress on the body. In studies, trans fats have been linked to increased irritability. Soy foods that contain naturally occurring substances called goitrogens have a negative impact on the thyroid. This can lead to exhaustion and irritability. As an alternative I have started using more almond milk and whey for protein. Lean meats like chicken and beef are rich sources of protein, iron, zinc, vitamin B-12 and tyrosine, an amino acid that helps improve mood. Chocolate, especially dark chocolate contains caffeine and andamine, which are well known mood enhancers. The sugar content boosts our levels of glucose and endorphins.
Don’t have chocolate in excess though. Cupcakes and carbohydrate-laden foods make it easier for tryptophan to enter the brain, produces serotonin, which makes us feel great. But the surge of energy caused by the combo of white flours and white sugars is followed by a major crash, as well as mood swings. The mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes and fish – all of which are important sources of nutrients linked to
preventing depression. Hot dogs or any manufactured processed meat like bologna are full of nitrates, a preservative used to keep food fresh. Nitrates can cause both tension and migraine headaches, so stay away from these meats. If you must have them, look for the nitrate-free versions or have them in moderation. Sugar-free drinks and those little powders or liquids that you add to water. These fool your mind into thinking that you are actually consuming sugar, and then send you on a frenzy to actually find real sugar later. People that drink these diet drinks actually tend to gain more weight than people who drink the real thing. Fresh peas are also one of the foods that make you happy. Peas contain high amounts of folate, a nutrient which helps your body to poduce serotonin. Spinach is rich in folic acid which helps your body to make serotonin, which gives your body a feel good factor. Blueberries are rich in antioxidants and vitamin C, which are also well-known stress busters. Avocado,
coconut oil and nuts provide the brain with fat it needs to function properly. While you don’t need a lot of fat to boost youir mood, you do need some. Complex carbohydrates release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Healthy sources of complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley and beans. Bagels and unhealthy white grains, especially when ingested without protein, can cause a spike in blood sugar causing you to feel lethargic and cranky. Breakfast is the most important meal of the day. Having a good, filling breakfast will insure that you are in a good mood for several hours of the day. This is especially important for “night people”, those who stay up late nights.
I hope this information gives you pause to think about the food you are eating on a regular basis and how it can affect your moods. Making wise choices about what you put into your stomach will affect your brain and emotions. Now that you know the
consequences, take the steps to a healthier and happier you by eating good nutritional meals as often as possible.
Live the healthiest life possible,
Clem Lacy
by Clem Lacy, president
Hammond-Simmons Group, Inc.
Have you noticed the central role food plays in your life? From birth we develop a deep association linking food with emotions. From infants whose cries are answered with either a bottle or their mother’s breast, we move through life linking food
to emotions. We celebrate holidays, weddings, graduations and promotions with food. We drown our sorrows, crave, diet, stuff, fast, gorge, starve, binge and experience so many extremes with food. Food provides us with more than the sum
of its parts; protein, carbohydrates, fats, vitamins and minerals. Food is condensed and transformed energy. Besides these physical and energetic effects, food affects you emotionally and can trigger food cravings. In addition to eating food for nourishment and energy, we use food to cope with life.
Let’s take a quick look at the science behind my proposal, “What You Eat Affects Your Mood”, then let’s
cover some specific practical suggestions.
Our internal organs need nutrients in order to function properly, and the brain is no exception. We need
a steady flow of nutrients from our diets to maintain good health and a good mood. At any given second more than 400,000,000,000,000,000 chemical reactions are happening in your brain. Your brain weighs only about three pounds, but it
uses 20 percent of the oxygen you breathe and about 20 percent of the calories you consume. Your brain sends signals to nerves throughout your body through messengers called neurotransmitters. Many neurotransmitters regulate the way
that you feel throughout the day. Some cause increased alertness, while others cause more calming effects. A diet-related neurotransmitter can have a sigificant effect on your mood, your appetite and your cravings. Your brain is
constantly trying to achieve balance. For instance if you are overly stressed, the brain wants to achieve balance by making you do something that will release neurotransmitters that bring about more calmness and relaxation.
Many strong connections exist between what we eat and the effects of different foods on our mood. You have a strong connection to the foods you eat, your cravings and your mood. Serotonin is a neurotransmitter, which when released, brings about feelings of calm, happiness, peace and satisfaction. Sufficient amounts of serotonin also signal feelings of fullness and reduced appetite. Endorphins are very powerful natural opiates in the brain that produce feelings of intense pleasure. They can
also reduce and relieve pain. Dopamine affects the control of movement, it is the main messenger in the reward systems, guiding a person toward food, drink, mates, and all things useful for survival. Interestingly, things occur every day that can cause significant changes and shifts in the brain chemicals previously mentioned. Many of these moods, emotions and biological occurrences affect our cravings for foods. Remember the brain seeks balance. It does not want to feel stressed, blue or guilty. It immediately looks for pleasure and balance from the things that you have trained it to seek when negative emotions and stressors surface. Oftentimes we are not even aware of our emotions or stressors, or that we are eating in response to moods and emotions until we make a habit of becoming in tune with how we really feel.
Nutrition is the most important aspect of the mood-food relationship. Nutrients matter in helping your body stay efficient at converting food to energy, processing chemicals in your brain, and delivering messages throughout your body. If you don’t get the right amount of vitamins and minerals through a healthy diet, vitamin/mineral supplements will help.
Certain foods can stimulate the happy-making parts of your brain and other foods have the opposite effect. When you’ve got a case of the 3 p.m. munchies, the last thing you should reach for is a can of soda or candy. What you need is protein.
Protein keeps blood sugar stable and you’ll have sustained energy. The more energy you have the better your mood. Add a banana to a smoothie and you’ll get not only a sweet treat, but an extra shot of dopamine. The fats (Omega-3) found in salmon, sardines and fish oil supplements contain the fatty acid DHA. Our bodies can’t produce their own DHA, and people with low DHA are more prone to depression. Tumeric, a spice contains curcumin, which enhances mood and there is some evidence it helps against inflammation and depression. Some of the additives in processed foods, especially trans fats put a lot of stress on the body. In studies, trans fats have been linked to increased irritability. Soy foods that contain naturally occurring substances called goitrogens have a negative impact on the thyroid. This can lead to exhaustion and irritability. As an alternative I have started using more almond milk and whey for protein. Lean meats like chicken and beef are rich sources of protein, iron, zinc, vitamin B-12 and tyrosine, an amino acid that helps improve mood. Chocolate, especially dark chocolate contains caffeine and andamine, which are well known mood enhancers. The sugar content boosts our levels of glucose and endorphins.
Don’t have chocolate in excess though. Cupcakes and carbohydrate-laden foods make it easier for tryptophan to enter the brain, produces serotonin, which makes us feel great. But the surge of energy caused by the combo of white flours and white sugars is followed by a major crash, as well as mood swings. The mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes and fish – all of which are important sources of nutrients linked to
preventing depression. Hot dogs or any manufactured processed meat like bologna are full of nitrates, a preservative used to keep food fresh. Nitrates can cause both tension and migraine headaches, so stay away from these meats. If you must have them, look for the nitrate-free versions or have them in moderation. Sugar-free drinks and those little powders or liquids that you add to water. These fool your mind into thinking that you are actually consuming sugar, and then send you on a frenzy to actually find real sugar later. People that drink these diet drinks actually tend to gain more weight than people who drink the real thing. Fresh peas are also one of the foods that make you happy. Peas contain high amounts of folate, a nutrient which helps your body to poduce serotonin. Spinach is rich in folic acid which helps your body to make serotonin, which gives your body a feel good factor. Blueberries are rich in antioxidants and vitamin C, which are also well-known stress busters. Avocado,
coconut oil and nuts provide the brain with fat it needs to function properly. While you don’t need a lot of fat to boost youir mood, you do need some. Complex carbohydrates release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Healthy sources of complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley and beans. Bagels and unhealthy white grains, especially when ingested without protein, can cause a spike in blood sugar causing you to feel lethargic and cranky. Breakfast is the most important meal of the day. Having a good, filling breakfast will insure that you are in a good mood for several hours of the day. This is especially important for “night people”, those who stay up late nights.
I hope this information gives you pause to think about the food you are eating on a regular basis and how it can affect your moods. Making wise choices about what you put into your stomach will affect your brain and emotions. Now that you know the
consequences, take the steps to a healthier and happier you by eating good nutritional meals as often as possible.
Live the healthiest life possible,
Clem Lacy