5 Facts About the Food-Mood Connection

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Posted: 12 Sep 2014 08:00 AM PDT

Food is comforting, nourishing, and supportive, and most people look toward it for these main qualities. It brings people together and provides a sense of community in cultures all around the world. Life relies on food, and all living things need some form of nourishment for their survival. Food can either be the most potent health-supportive tool on the planet or the slowest form of poison. When it comes to supporting a healthy life, one must consider one's emotional and mental bodies in addition to their physical selves. Living to your fullest potential means living in a joyous, clear-headed state of being, and food can help support this in more ways than one.

Choosing the right foods is crucial for keeping emotions in check, not to mention the entire body. While no one should turn to food as their sole form of comfort, choosing the right foods and balancing intake with exercise, mental health strategies, plenty of sleep, and sunshine exposure can be a wonderful asset to improving mental and emotional health.

6 Facts About the Food-Mood Connection

Your mood is a precious, sometimes delicate, thing. It influences our behavior which in turn influences the results we see in our lives. While most people believe one's mood is dependent solely on outside circumstances, the exact opposite is often true. A good mood generally reflects a positive inner state, and this state will catapult actions that will produce positive outcomes. Our mood is swayed by the thoughts we think and the food we eat. If we're eating junk, we're probably going to feel like junk. On the other end, if we're eating light and living foods, we're probably going to feel light and full of life. Here are some of the top six facts about the food-mood connection:

Carbohydrates

There are two types of carbohydrates: complex and refined. Complex carbohydrates are naturally abundant in nature, generally found in vegetables, fruits, and some nuts and seeds. Refined carbohydrates, on the other hand, are found primarily in processed, man-made foods; typically items that contain a high amount of sugar. White sugar, high-fructose corn syrup, and similar flavor enhancers are devoid of nutrients and contribute to vascular swelling, blood sugar spikes, and insulin insensitivity. ^[1] ^[2] While sugar can be somewhat mitigated through exercise, the long-term effects of refined sugar consumption can wreak havoc on mood and overall health.

Carbohydrates are necessary for brain health, and our cells prefer carbohydrates for the access of quick energy. The brain relies on carbohydrates to produce serotonin, a very powerful "feel-good" neurotransmitter that also balances the sleep-wake cycle. Complex carbohydrates from vegetables, fruits, and some gluten-free grains like quinoa and buckwheat may be helpful for keeping neurotransmitter health in check. Refined carbohydrates derived from white sugar, white flour, and high-fructose corn syrup actually degrade brain health and may interfere with proper neurotransmitter release. ^[3]

Gluten

If you're interested in natural health, you've probably already heard about the effects of gluten. Even if you don't know much about nutrition, "gluten-free" marketing terms have probably caught your eye on more than one occasion. So what's the big deal about gluten? Gluten is a very hard-to-digest protein found in wheat-based products, and most people receive the vast majority of their gluten from processed, refined-carbohydrate sources. This alone can influence mood health, as refined carbohydrates can lead to serotonin interference and can also contribute to blood sugar imbalances.

Many people experience irritability, hunger, and headaches when exposed to refined carbohydrates and gluten. Sensitive individuals and individuals with gluten intolerance or Celiac disease may also experience mood swings, digestive upsets, and irritability. There is some evidence to suggest that gluten may reduce tryptophan levels in the brain. ^[4] Tryptophan is an essential amino acid and is crucial for the production of serotonin and melatonin. Both neurotransmitters play a direct role in mood balance. Gluten may also affect the thyroid, an organ that is important for regulating hormones. When hormones are upset, so is our mood. It's best to avoid gluten as much as possible by avoiding processed grains and choosing complex, gluten-free grains like quinoa, buckwheat, and amaranth.

Caffeine

Coffee and tea have one thing in common—they both contain caffeine. This compound stimulates the nervous system and provides a feeling of mental alertness. Many people mistakenly reach for caffeine believing that it will give them a rush of energy. The truth is that caffeine is merely a stimulant and can't provide true energy. Calories are the only source of energy for the human body, and a lack of nutritious foods and an overconsumption of caffeine can lead to adrenal burnout and exhaustion. Caffeine, in essence, can cause the very thing it's often used to counteract!

Research on caffeine and mood are sparse, with much of the literature focused solely on how caffeine may improve mood and cognitive health. Some research shows that caffeine can actually cause a temporary boost in mood and memory; however, the continued use of this compound can actually reverse the effects by inducing a sense of nervousness or anxiety. ^[5] Typically, it depends on the individual, the amount of caffeine consumed, and environmental stressors. Known as a psychotropic drug, caffeine may block adenosine receptors in the brain, possibly contributing to negative mental symptoms and mood depression for people who are addicted.

Whole Foods

Processed, prepackaged foods are one of the biggest contributors to mood disorders today, yet many people are unaware of their powerful effects. These foods are absent of vital minerals, vitamins, and antioxidants, all of which play a role in brain health and mood. Whole foods are sorely lacking in the diets of many people today, and this stark truth is reflective of the current state of health in the United States. Whole foods are anything that hasn't been packaged or overly processed and has no more than one ingredient. Examples include all vegetables, fruit, nuts, seeds, meat, fish, and eggs.

Here are some of the potent nutrients available in whole foods that may support mood health:

Omega-3 Fatty Acids

Primarily thought to be found in fish, omega-3 fatty acids are also present in the plant kingdom. Chia seeds and flaxseed are two of the most widely-available plant sources of omega-3 fatty acids. These fatty acids play a role in cardiovascular, joint, and brain health. Studies indicate that whole foods containing omega-3 fatty acids may be helpful for maintaining a steady mood by decreasing anxiety-related symptoms and supporting cognitive function. Unfortunately, most people today receive very little omega-3 fats, as a diet abundant in processed foods is often lacking these important, crucial acids. Incorporate more chia, flax, and hemp seeds in your diet to receive more of this important nutrient.

B Vitamins

While processed foods may contain B vitamins, they're often in their synthetic forms and are present in very low quantities. Naturally-occurring B vitamins are necessary for energy production, brain health, and mood stabilization. These nutrients release energy into the cell and help support physical activity and mental strength throughout the day. Studies have consistently shown that low levels of B vitamins, particularly vitamin B12, correlates with a higher incidence of depression. ^[6] ^[7]

Iron

Iron deficiency is one of the most common nutritional issues in developed nations, affecting over 2 billion people worldwide. Anemia can result from a lack of iron intake, and symptoms include depressed mood, lethargy, and attention issues. Vegetables like broccoli, asparagus, and parsley contain good sources of iron, as do nuts, grass-fed meat, and dried fruits.

Iodine

The thyroid gland is responsible for the regulation of various hormones, including hormones that monitor mood. A mood imbalance may actually be a symptom of a thyroid problem, and thousands of people are being diagnosed with depression simply because their thyroid isn’t functioning properly. The thyroid gland needs adequate amounts of iodine, an essential nutrient, in order to function properly. A diet that is made up of primarily processed foods will be deficient in iodine. Even a whole foods diet may lack appropriate amounts of iodine, unless low-mercury fish or sea vegetables are consumed on a regular basis. The best way to avoid an iodine deficiency and its mood-destabilizing symptoms is to supplement.

Eat More Chocolate

Many people avoid chocolate in an attempt to lose weight and improve their health. Surprisingly, the key isn't avoiding chocolate, but eating the right kind of chocolate. Studies continue to tell us that dark chocolate — or chocolate containing at least 65-70% cacao — is a nutrient-dense food capable of protecting cells, supporting a healthy aging process, and aiding weight loss. Chocolate contains minute amounts of caffeine, just enough to provide a boost in alertness.

Chocolate, particularly dark chocolate, is rich in anandamides, compounds known to stimulate brain activity. It also contains tyramine and phenylethylamine, two compounds which have similar effects as amphetamine. Dark chocolate contains these compounds at very low concentrations, but just enough to make an impact. Some studies have shown that chocolate is helpful for supporting mood, especially in depressed individuals. ^[8] Dark chocolate contains less sugar than milk and white chocolate, making it a preferred dessert option when trying to support mood health.

Conclusion

The food-mood connection is undeniable, with an increasing amount of research coming to light to verify the connection between what we eat and how we feel. When it comes to supporting mood, medications aren't always the answer; at least, medications aren't the entire answer. We need to begin implementing broader protocols when it comes to keeping mood in check, balancing conventional wisdom with food-based approaches.

-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM