Mood Food

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.

Depression

By Ilona Napravnik C.N.P 

In the modern world, the sheer number of individuals who describe themselves as depressed or seek medical treatment for “depressive” symptoms have skyrocketed to epidemic proportions.

The medical explanation for depression is a chemical imbalance in the brain which has many causes, ie. hormone imbalance in post partum depression, serotonin increase in individuals, lack of sunlight in seasonal attention disorder, etc.  This article is not intended as a discussion of the merits of any of the theories but a guide to dietary changes which alleviate symptoms of depression in individuals. 

To tackle depression one must realize avoiding dietary missteps is far more important than adding substances to the diet.  Forefront on the list of foods to avoid is sugar.  In the very short run, sugar boosts mood and increases energy but this reaction is only temporary.  Once the sugar is in the blood stream, the body signals an insulin increase to lower blood sugar, this insulin is the reason for the inevitable crash following an intake of sugar.  Within a short while after consuming sugar, the body is more drained than prior to it’s ingestion.  Secondly, but not insignificant is the addition of caffeine and alcohol in modern diets.  Again these substances appear to enhance mood but are in fact suppressing in the long run.  This is a hard transition, as most individuals have a coffee with sugar first thing in the morning, but is of vital importance to regain appropriate mood and energy balance.

Foods good to consume are in the Omega 3 fats category, ie. salmon, walnuts, cold water fish.  As many studies have observed, the reliance on Omega 3 fats in the diet is related inversely with depressive tendencies.  The highest fish consuming countries, ie. Japan and China, have substantially lower incidence of depression compared to North American or “Western” societies. 

The other important nutrient for depression is folic acid.  Folic acid is deficient in individuals with depression and the common belief is with adequate folic acid levels, the brain will react appropriately to external stimulus. 

Both of the above nutrients are known as “brain food” and in this regard can be viewed as balancing the chemicals in the brain. 

Of outmost importance in the battle with depression is an adoption of a healthy diet with a heavy emphasis on fish sources. 

*This article is not intended as a replacement for medical advice but merely a balanced diet to aid in the pursuit of health.  If your symptoms are severe and your depression prolonged, please seek medical advice.*

SEASONAL AFFECTIVE DISORDER (SAD)

by Denise Ann Rodrigues, R.N.C.P, R.O.H.P

Moving in to the winter months, longer nights and shorter days in winter arrives while longer days and shorter nights in the summer approaches which means less sunlight throughout the winter months and varying changes in the amount of sunlight we receive throughout different seasons.  This will of course affect our natural circadian rhythm (sleep and wake cycles) and the feel good hormone “serotonin” responsible for mood regulation.  The sleep hormone “melatonin” released by the pineal gland is decreased and stress hormone “cortisol” released by the adrenal glands is increased. Hmm, no wonder why we appear to be more stressed in the winter months and our adrenals are out to toast.

SAD is just another form of “seasonal depression” for which the causes are unknown by scientists but it has been acknowledged that sunlight reduction is a major contributor.  It can be very challenging to determine the difference between seasonal depression and other depression related conditions.  Serious cases involve substance abuse, school and work problems, suicidal thoughts.

Symptoms:

·        Depression

·        Hopelessness

·        Anxiety

·        Loss of energy

·        Social withdrawal

·        Oversleeping

·        Loss of interest in activities you once enjoyed

·        Weight gain

·        Difficulty concentrating and processing information

·        Appetite changes, especially a craving for food high in carbohydrates

Reverse seasonal affective disorder (hypomania) can occur in the spring and summer months as well.  These symptoms can result in bipolar disorder and includes:

·        Persistently elevated mood

·        Increased social activity

·        Hyperactivity

·        Unbridled enthusiasm out of proportion 

Get tested to see if there is a possible diagnosis if you believe you have SAD.  Clinically, antidepressants are used for seasonal depression, be open to other “natural alternatives” as well.

Counseling

Cognitive behavioral-therapy has shown to provide emotional support to patients suffering from this condition.  Psychotherapy is another option to treat this imbalance as moods can also affect how a person reacts and psychotherapy can teach someone how to let go of negative thoughts and manage stress.

Lifestyle Changes

Spending more time with loved ones and making your living and working environment brighter and sunny is beneficial. Positive thoughts and things, taking long walks and being in nature and sitting under a tree helps, regular exercise such as walking and biking has therapeutic benefits.  Acupuncture, yoga, meditation, massage therapy and guided imagery can be very helpful in managing SAD.

Melatonin

Melatonin supplementation helps regulate mood, seasonal changes affects melatonin level in the body as we talked about earlier.  Please consult a health care specialist before doing so.   

Light Therapy

Full spectrum light therapy is designed to replicate natural sunlight and known to be effective since controlled studies concluded that it works by restoring proper melatonin synthesis and secretion, stimulating normal circadian rhythms (natural 24 hour release of the body’s hormones) One can also try replacing standard light bulbs at home with full-spectrum light bulbs.  And don’t forget your Vitamin D, at the least 2000 IU’s per day.  You can double the dose in winter months by supplementing and maximize on food therapy.  Yes, fresh fruits and vegetables, at least 2 – 3 liters of water per day, 25-40g of fiber, optimal protein and carbohydrate intake.

St John’s Wort ( Hypericum perfoliatum )

St. John’s Wort extract given at a dosage of 300 mg three times per day has had positive effects at relieving SAD on its own.  Studies show a higher potency when used with the combination of light therapy.

Stick to the plan, no more winter blues!

·        Nurture yourself

·        Practice stress management

·        Always socialize and share feelings with loved ones

·        Take regular vacations to warm sunny areas and countries if you can

References

*Murray, Michael, N.D and Pizzorno,Joseph, N.D-Enclopedia of Natural Medicine, revised 2^nd Edition: Three Rivers Press1997. pgs 792-793

*N. Rosenthal et al, Antidepressant Effects of Light in Seasonal Affective Disorders, Am J Psychiatry 142 (1985): 163-170

http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195

http://www.webmd.com/depression/tc/seasonal-affective-disorder-sad-topic-overview