Food and Your Mood
How Diet Affects Your Emotional State
Virginia Woolf once said, “One cannot think well, love well, sleep well, if one has not dined well“. Truer words have never been spoken. Since my last two articles were about the cognitive and emotional benefits of sleeping well, I thought I would shift the focus to another part of Ms. Woolf’s maxim, eating well. Like gas in a car (or coffee in a parent) the food we eat fuels our entire system, from head to toe. It is no surprise, then, to consider that our moods are influenced by the fuel in which we feed our bodies.
How does what we eat affect our emotional state?
The GBA, or Gut-Brain Axis, is a communication pathway between the brain and the gut microbiota. Neurotransmitters, hormones, and immunological factors that directly impact mental health are released from the gut and sent to the brain along this axis. SImilarly, stress responses such as inflammation are sent from the brain, right back down into the gut, wreaking havoc on our digestive tract. Researchers have found compelling evidence that dysbiosis, or imbalance, as well as inflammation in the gut are linked to causing several mental illnesses including anxiety and depression. This link is critical because 1 in 4 adults and almost 1 in 5 children suffer from anxiety and/or depression.
How do we know the best foods to eat?
There have been so many (often conflicting) public service announcements, diets, and propaganda on what is healthy; it can be very confusing! Fats are bad, carbs are bad, drink milk, don’t drink milk… It is overwhelming to try to sift through and make sense of all of the information out there. So let’s keep it simple. First, think about the basic macronutrients: protein, carbohydrates (carbs), and fats. We need them all and want to ensure the highest quality of each. Next, keep in mind that whole, simple, natural unprocessed forms of any food are going to be best. With processing, even just canning or freezing, many foods lose vital nutrients. Not to mention, we want to eat the food itself, not a bunch of fillers and preservatives!
Proteins
Proteins are the basis for neurotransmitters, the chemical messengers that help regulate our thoughts and emotional states.They also keep us full longer which helps curb cravings for processed sugary snacks that trigger anxiety and depression. Eggs, turkey, and almonds contain some of the highest levels of essential proteins. For our vegetarian and vegan friends, seitan (made from gluten, the protein found in wheat), tofu, tempeh, and edamame (all soybean based), quinoa, lentils, and chickpeas and other beans are all excellent mood-boosting sources of protein.
Carbs
Carbs help to balance our blood sugar levels, preventing hormone imbalances which tend to leave us irritable or “hangry”. Sweet and regular potatoes, legumes, dark leafy greens, and whole grains are among the best complex carbs for boosting mood.
Our brains are composed of about 60% fat and “good” fats support brain function and integrity, facilitate neurotransmitter production, and reduce inflammation (caused by stress). Avocados, salmon, chia, and ghee (clarified butter) are excellent choices of “good fats”.
Nutrients
There are also many nutrients that have a direct impact on our mood. The spectrum of B vitamins support the nervous system, aid in overall brain health, and help alleviate stress. There are 8 different B vitamins, collectively called the B complex, which consist of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12) and each have different health benefits. B vitamins can be found in dark leafy greens, salmon, eggs, beef and other meats (especially organ meats), oysters, clams, and mussels, legumes, yogurt, nutritional yeast, fortified cereal, trout, and sunflower seeds.
Adaptogens
Adaptogens are plants that are used to relieve stress and restore homeostasis. They help us adapt to stress by supporting the adrenal glands (repsonsible for stress and sex hormones) and the central nervous system (improving mood, energy, and cognition). Used since ancient times, they are making a resurgence in modern medicine and can be used in teas, tinctures, elixirs, smoothies, nut and seed milks, snacks, desserts, soups, and stews. Some excellent adaptogens are maca, reishi and chaga mushrooms, ginseng, ashwagandha, rhodiola, and licorice.
This seems complicated, how can I simplify changing the way my family eats?
FIrst, plan ahead! Spend an hour on the weekend deciding what you want to eat for the week and make your grocery list. If you have a chunk of time, prep as much of it as you can. For example, you can chop all of the veggies you need for the week, make “snack packs” and lunches for eating on the go, and make sure your family members are helping out. These are life-skills, they may as well start learning them now! If you are making something like soup, chili, or pulled pork- make enough for several meals. Keep one in the fridge and freeze the rest. Now when life gets crazy, you have a delicious healthy meal to defrost and eat! Even better, get your friends to join in and batch cook for each other! Like a cookie exchange for healthy meals! Another shortcut is to grill up a bunch of chicken breasts, salmon, or a turkey breast- now you have a great lean protein source for the week to make sandwiches, throw in a salad, make tacos, or just snack on.
Where do I start?
Here is a sample meal plan.
- Breakfast: Maca Smoothie
Blend power greens, nut/seed milk of choice, frozen fruit, hemp seeds, maca, and ice - Snack: Greek yogurt with almonds and honey
- Lunch: Ancient grain wrap or tortilla with ½ avocado, grilled chicken or turkey, a handful of field greens, cherry tomatoes, and sunflower seeds. Serve with a banana and/ or fresh berries.
- Snack: Edamame with lemon pepper
- Dinner: Grilled salmon with Thai peanut sauce, broccoli, and quinoa
- Snack: Air-popped popcorn sprinkled with a salt-free spice blend (I like Penzey’s Florida Pepper or Justice Seasoning)
- Dessert: Chocolate Chaga Mousse
Blend and chill avocados, nut/seed milk, raw cacao powder, maple syrup, and chaga powder
Enjoy!
Yours In Health,
Dr. L
