Did you know that a mid-afternoon slump, chronic irritability, and a down-in-the-dumps feeling may be caused in part by eating not-so-smart foods at not-so-smart times of the day? Your food choices do impact how you feel in a number of different ways.

One of the bodily processes impacted by what you eat is neurotransmitter production. Neurotransmitters are brain chemicals which are made from amino acids, the building blocks of proteins. Without going into the details about the chemistry involved in all of this, I’ll just let you in on something that is now certain. That is, if you limit the amount and types of protein in your diet, or over-eat concentrated sweets and other simple carbohydrates, the balance of neurotransmitters in your body may be affected.

This ultimately affects mood, appetite, cravings, sex drive, energy and sleeping patterns. Whoa, I bet I have your attention now!

The Oh-So-Important Brain Chemical, Serotonin

Neurotransmitter depletion also occurs as a result of dieting, with the largest declines noted in women who are victims of the yo-yo diet pattern. The level of the most commonly known neurotransmitter – serotonin – drops even if you have only been dieting for three weeks! Serotonin is known as the “feel good” neurotransmitter as it allows the body and mind to stay focused and relaxed. You can easily imagine what can happen with frequent dieting… fatigue, lack of focus, bad moods, cravings and an overall lower level of willpower. Who needs that?

Hormone imbalances or PMS can also increase one’s probability of depleting serotonin levels.

In addition to the foods which I’ll be discussing in a minute, serotonin levels can be elevated by antidepressant medications, also referred to as selective serotonin re-uptake inhibitors. You know, the drugs Prozac, Paxil, Zoloft and others.

Is it possible that if the type and timing of a person’s food intake were optimized for serotonin production, one could treat depression without medication? Probably not in all cases, but research has shown it definitely works for some.

The Link between Food and Mood Explained

The link between this crucial neurotransmitter and diet is really quite straightforward as serotonin is made from tryptophan, an amino acid, along with other nutrients such as the B vitamins. Tryptophan is found in protein-rich foods, however, in order for it to have access to and work in the brain, a carbohydrate source is needed as well. Minerals such as zinc, magnesium and calcium may also be involved.

When serotonin levels drop too low, the body attempts to remedy the situation by increasing serotonin production. How does it do this? The brain produces cravings for sugary, sweet refined-carbohydrate foods such as candies, cookies, jams, icing and other desserts. Why these foods? First, because carbohydrates can increase serotonin levels on their own, without protein. Also, and more importantly, because these carbohydrates are highly refined, it takes relatively little time for the body to digest them. Their effect on serotonin production is thus quite rapid.

The problem, however, occurs after the cravings are satisfied because these simple carbohydrate foods also tend to cause a rapid rise in blood glucose, followed by a large drop – sort of the crash and burn effect. This is due to the fact that simple sugars require little digestion to be converted to glucose, the form of energy our bodies use. A quick lift followed by the crash and burn effect can result in an ongoing cycle that doesn’t get the chance to smooth out unless food choices change.

To prevent this from happening, carbohydrates that are nutrient- and fiber-rich are much preferable. Known as complex carbohydrates, these carbohydrates do not cause the immediate, drastic increase in blood sugar followed by a sharp crash, thereby keeping blood sugar at a more stable, even keel over time. This results in improved mood. That’s why eating the right foods at the right times of the day is vitally important to feeling great and staying energized throughout the day.

What are some examples of complex carbohydrates that are smart choices? Whole grains and cereals, most fresh and frozen vegetables and fruits without added sugar, lentils, peas, beans, brown rice, oat and rice bran, seeds and nuts.

You’ll also want to include protein-laden foods for steady and consistent serotonin production. Foods such as turkey, chicken, seafood, lean red meat, pork, low-fat dairy products, lentils, beans, nuts, seeds and fortified soy milk should be included at meals and snacks as well.

If you do experience negative mood patterns, try the following:

• Limit sugary desserts, jams, jellies and sodas to only occasional treats.
• Remember to eat complex carbohydrates along with protein-containing foods at meals and snacks.
• Eat every 3 or 4 hours.

These simple practices work best to keep blood sugars and therefore energy levels functioning optimally at all times.  Managing your blood sugar will assist in maintaining adequate levels of serotonin which results in an enhanced mood and an improved sense of well-being.

Do you experience a late-afternoon energy crash?  Do you think your diet is a contributing factor?  Let us know your thoughts in the comments section below!

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