Can Eating Affect My Mood? It not only can, it does...

... Each food item is like a key that you strike on a piano keyboard. Each key has a distinctive note that triggers a unique sound. Put the notes together and you can create a song of joy, sadness, lethargy or alertness.

Does that ring a bell for food items as well? Does that plate of biryani trigger similar emotional responses?
 
Our brains are wired to respond to our senses and our environment, and eating different foods also unwittingly triggers feelings that set up our moods.

Ever wondered why that cuppa coffee early in the morning just swings you into action and gets you going through the day, or why that sumptuous lunch of a large pizza, French fries and thick shake makes you feel like hitting the sack almost immediately?  

Well it's all an impact of nutrients and other substances in foods. They alter the amounts of various chemical messengers (neurotransmitters) in the brain. These chemicals decide the way we feel a short while later.  

What then is the food - mood connection?  

For simplicity sake lets label foods into "feel good foods" and "feel bad foods".

THE MOOD ELEVATORS
Serotonin (a neurotransmitter) the natural tranquilizer, has a pain reducing and calming effect. It also controls appetite. Low glycemic index foods such as pastas and milk which increase and sustain a steady serotonin production make a person feel relaxed in contrast to high Glycaemic Index foods such as chips, jelly beans and white bread which break down and get absorbed fast.

Crash dieters who complain of depression, anger or irritability few weeks into their diets are usually victims of very low serotonin levels caused by a decreased carbohydrate intake.

Mood swings noticed during the menstrual cycle and in menopausal women are often an effect of hormones on serotonin.

Tyrosine, an amino acid found in protein rich foods such as eggs, non fat cottage cheese and fish boosts the secretion of Dopamine, Epinephrine and nor epinephrine - chemicals which increase concentration and alertness.

Caffeine found in tea, coffee, chocolates, colas and hot spices is an antidepressant and stimulant - it masks fatigue, lifts moods and soothes frayed nerves. The effect of caffeine is short lived and the body starts craving for it all over again. It can also be addictive! Often people who are depressed can get irritable with additional caffeine.

THE CULPRITS -
High Glycaemic Index carbs such as white rice, white bread, cakes and candy break down and get absorbed fast and leave us feeling tired, lethargic and lacking in concentration. We start craving for something sweet to give us that much needed energy boost.  

Large meals rich in calories and fat such as burger and French fries or a big portion of pizza cause concentration levels to dip and lead to a feeling of sluggishness. Fat takes a long to digest and blood flow to the stomach is increased for a longer period of time at the expense of flow to the brain, leading to the mental lethargy.

Deficiencies of vitamins particularly C and B cause depression. Minerals like Selenium, Magnesium and Zinc are also involved in the production of these chemical messengers and their deficiency over a period of time may lead to anxiety, irritability, hostility, and depression. Vitamin C is found in fruits and vegetables such as oranges, cantaloupe, tomatoes and sweet peppers. Whole grains, yeast, meat, low-fat dairy products, lentils and leafy greens are good sources of B vitamins. Selenium, magnesium and zinc are found in whole grains, nuts, seafood and poultry.

Essential Fatty Acids (EFA), particularly omega 3, form an integral part of the brain cell membranes and ensure normal cellular communication, and their deficiency causes depression and mood swings.

People with food sensitivities may display mood alterations. Shell fish, nuts, soy protein, milk; food additives are common allergens and should be eliminated as soon as a connection is established.

FEEL GREAT FOODS -

• Fish, especially the oily variety: sardines, salmon, mackerel, tuna. Shell fish are also good sources EFA.
• Nuts and seeds - flaxseeds, linseeds, sunflower seeds, sesame seeds, almonds and walnuts.
• Soy products
• Pulses, beans and their sprouts.
• Wholegrain cereals, millets
• Boiled eggs or grilled chicken

CHOOSING RIGHT -    

• Think ahead- what's your day going to be like? If you're in for a long day at work or school and need a head start - begin the day with a high protein - high fiber combo likes oat porridge or whole-wheat toast, milk and fruit.  Try honey instead of sugar.
• Take a small bite of a lean protein (such as half a grilled chicken sandwich or a cup of lentil soup) again in the middle of the day. Say NO to sugar, refined flour, sugary sweets, chocolates, pastries, ice-creams, fries and thick milk-shakes. They will make you drowsy and feeling sluggish.
• If you're on a weight reduction diet, make sure to punch in plenty of whole grain cereals and fibrous fruits and vegetables. They'll keep depression and hunger pangs at bay.
• If it's the slag time of the day or you're down in the dumps don't give in to temptation by reaching out for that bar of chocolate to perk you up  - instead try snacking on roasted channa, nuts, high fiber biscuits and fruits to increase alertness.
• Quit that Coffee! It's time to switch over to herbal and lemon teas.
• Non Vegetarians - Eat fish two to three times a week. They're an excellent source of Essential Fatty acids (EFA). So are nuts and seeds. Don't forget to sprinkle some on your salads, yogurt or porridge.
• Eat a well balanced diet to get the right amounts of all macro and micro nutrients.
• Sweat it out. there can be no better mood booster than exercise! But remember; be generous with your water intake! Try yoga and meditation for a more relaxed feel!
• Last but not the least - Think Positive!

By. Poonam Vaswani, Dietitian, NutritionVista.com