by Yvette Rochelle Pritchard, CNP, NNCP
Balancing
and maintaining mood through food choices is not only possible, it is
advantageous. Understanding the
mechanical workings of the human body as well as which nutrients each system
needs in order to thrive is the key.
As
an instant gratification society, many will go for the fast and easy fix when
hunger strikes or when feeling the blues.
The quick fix is usually a sugar laden treat. The normal response after ingesting sugar is
a momentary ‘high’ due to rising blood sugar which affects brain chemistry. What happens next is the crash and burn
because blood sugar spikes only temporarily and what goes up must come down revealing
an even more exasperated mood than before.
This pattern of unconscious eating causes uncontrollable insulin levels
which leads to moods swings as well as weight gain, low energy and cravings.
A
thoughtful diet will quite simply enhance ones mood. It will also lead to an improvement in health. Long term benefits from choosing the right foods
include hormonal balance, ideal blood sugar, boosted metabolism, disappearing sugar
cravings, increased energy and loss of weight.
Food has the power to push negative moods into a more positive zone with
whole nutrient rich foods.
Essential fatty acids, (EFAs) are the principle component
of nearly all cell membranes of which there are approximate 100 trillion cells
in the human body. The membrane controls
the movement of important substances in and out of the cell. EFAs or omega-3 and 0mega-6 are ‘good’ fats that
must be ingested for various functions besides cell membrane health. When it comes to mood, it is important that
these two are in balance with a ratio of 2:1 omega-6 to omega-3. Sadly the North American diet has a ratio
that ranges from 10:1 to 20:1. This is
due to the use of cooking oils high in omega-6 and devoid of omega-3, as well
as processed foods. Omega-3 can be found
in cold water fish such as sardines, herring, salmon and mackerel. Walnuts, flaxseeds, dark green leafy
vegetables, soybeans and tofu also contain omega-3.
Phenylalanine is an essential amino acid that must
be found by dietary means because the body cannot make it. It seems to increase endorphins in the brains
for a positive outlook. It is found in
protein such as seaweed, beans, sunflower seeds, poultry, beef, eggs and plain
yogurt. The body then changes phenylalanine
into tyrosine (an amino acid the body makes), that is needed to make brain
chemicals. These chemicals include dopamine, epinephrine and norepinephrine and
affect mood. One symptom of phenylalanine
deficiency is depression.
Serotonin is a neurotransmitter located in the
brain and is responsible for feelings of happiness by regulating mood. Neurotransmitters are chemicals that send
signals to and from and within the brain.
Tryptophan is another essential amino acid that
brings about calm and relaxed and sleepy feelings. Tryptophan is a precursor for serotonin
meaning it is able to raise serotonin levels.
Bananas
can put a smile on your face because they contain tryptophan which converts into
serotonin once digested.
Everyone
knows turkey makes them sleepy and that is because of the tryptophan but that
big Thanksgiving dinner will also increase serotonin levels. Tryptophan can also be found in red meat, soy
beans, dairy products, shellfish and nuts and seeds.
Whole grains are complex carbohydrates that are
very important for the individual who suffers from mood disorders as they help
increase serotonin. Dieters who curb
their carbohydrate intake, especially those suffering from mood disorders are
doing themselves a disservice. A steady
supply of glucose to the brain as well as the rest of the body is provided by
such complex carbohydrates as oatmeal (not packaged), brown and wild rice¸
spelt, quinoa, buckwheat, millet and barley.
When in doubt, just look for the word `whole`, particularly when buying
bread.
Lastly,
drink pure water and lots of it because in a dehydrated state the body in its
infinite wisdom will use tryptophan and tyrosine to transport waste out.
