There is a growing consensus within the medical community that the food you eat has an important impact on how you feel. Indeed, there a number of healthcare providers are now emphasizing the use of "food as medicine," or neutraceuticals, over pharmaceuticals whenever possible.
Although antidepressant medications are often considered the first line of treatment for mood disorders, a dietary change might be all you need. Food affects people in different ways. For some, excessive amounts of sugar, caffeine, alcohol or chocolate may be the root cause of a mood disturbance. Increased intake of organic, fresh fruits and vegetables; oil-rich fish; and whole grains may help provide stability.
The fact is, what we eat affects how we feel. The key to understanding this connection lies in learning a little about how the brain functions. Food affects mood via biochemical messengers in the brain called neurotransmitters. Serotonin, norepinephrine and dopamine are the most sensitive to diet and influential in affecting mood.
Serotonin is a calming and relaxing chemical that eases feelings of tension and anxiety while creating an overall sense of well-being. It is an important part of the brain's reward system, as it produces feelings of pleasure. High levels of serotonin can make you feel drowsy or sluggish, while low levels tend to leave you feeling anxious and irritable. This often causes intense food cravings, most frequently for sweets and carbohydrates.
Dopamine and norepinephrine are alertness-making or energizing chemicals. When we have optimal levels of these neurotransmitters in our brain, we tend to have better attention spans, think more clearly, react more quickly and feel more motivated. Dopamine and norepinephrine are also associated with voluntary movement and emotional arousal. Therefore, people with Parkinson's disease may have lower or damaged levels of these chemicals, causing tremors and loss of balance, while those with schizophrenia may have an excess.
Serotonin-Enhancing Foods
In general, serotonin levels are increased by a diet that is rich in complex carbohydrates and omega-3 fatty acids. Eat more of these foods if you are feeling anxious and irritable and wish to be more relaxed:
• Whole grains (brown rice, quinoa, oatmeal, whole-grain breads and pastas)
• Beans and legumes
• Root vegetables (carrots, beets, potatoes, yams, onions, turnips, squash and pumpkin)
• Nuts (almonds, walnuts, pecans, pistachios, cashews and peanuts)
• Green, yellow, red and leafy vegetables
• Garlic
• High-tryptophan protein (turkey, lamb, milk, cheese, cottage cheese and eggs)
• Fish- and plant-based sources rich in omega-3 fatty acids (anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, albacore tuna, whitefish, tofu/soybeans, walnuts, flaxseed oil and canola oil).
Dopamine/Norepinephrine-Enhancing Foods
Protein is the best source of food for the production of the neurotransmitters dopamine and norepinephrine. Eat more of these foods if you are tired and want to be more alert and energized:
• Lean beef and pork
• Poultry (turkey and chicken)
• Seafood
• Low-fat dairy products
• Eggs
• Beans and legumes
• Nuts (almonds, walnuts, pecans, pistachios, and cashews)
• Avocados
• Bananas
• Tofu
• Eggs
• Seeds (pumpkin, sunflower, sesame and flaxseed)
• Green, yellow, red and leafy vegetables
A Word of Caution
Foods like sugar, high-fructose corn syrup, artificial sweeteners, saturated fats, cholesterol and refined and processed foods interfere with proper brain function and mood. Avoid or eliminate them from your diet altogether. What you drink can also have an impact. Too much caffeine can contribute to anxiety, irritability and mood swings. Alcohol can worsen depression and interfere with healthy sleep cycles.
