Dietary choices tend to shoulder much of the blame for weight gain, heart disease and increased risk of diabetes. Another, less frequently discussed effect of diet, centers on mood swings. An awareness of the effect of various foods on mood can lead to selections that help to maintain an emotional equilibrium through the challenges of daily life.
Significance
The basis for an examination into the effect of diet on mood has to do with biochemical messengers in the brain known as neurotransmitters. These chemicals have a significant effect on mood, appetite, thoughts and behavior. Among the neurotransmitters that are most likely to be affected by food are norepinephrine, serotonin and dopamine. Higher levels of serotonin lead to a person experiencing drowsiness and sluggishness. Low levels can cause strong food cravings. Dopamine and norepinephrine both account for increased energy and alertness.
Triggering Neurotransmitters
Certain foods are known to trigger the release of neurotransmitters in the brain. Carbohydrates--including fruits, breads and grains--lead to an increased presence of serotonin. Protein, on the other hand triggers the release of both dopamine and norepinephrine. Thus, we can construct a meal based upon the corresponding brain conditions we would most like to create.
Low Carb Diets
Diets built around the reduction of carbohydrates, including the Atkins and South Beach diets, have led to mood swings and depression in some. The depletion of serotonin over an extended period frequently results in these more extreme reactions and people who are prone to depression or have a history of bipolar issues are the most likely to feel these effects. Research done by scientists at MIT bears out these contentions. Feeding rats a diet high in protein and low in carbohydrates led to mood swings and irritability within three weeks.
Prone to Mood Swings
Those prone to mood swings can address that tendency by eating foods in their natural state as often as possible. Fruits, vegetables, lean protein and dairy are all advisable nutritional choices to help create a "mood-friendly" diet. An adequate intake of water is also important for those with a tendency toward mood swings because dehydration typically leads to such problems. Finally, the amounts of alcohol and caffeine should also be closely controlled to keep mood swings in check. Both fall into the category of diuretics and also dehydrate the body.
Chocolate
Chocolate factors into the discussion of food and mood swings in an interesting way. A chemical found in chocolate called phenylethylamine causes the body to release endorphins. Endorphins, a type of neurotransmitter, carry the reputation of being a "feel good" brain chemical. Chocolate has long been regarded as a food associated with pleasure, but this association is generally regarded as a function of its taste. Despite the mood benefit, chocolate should be consumed in moderation because the nutritional qualities are less than desirable in abundant amounts.
