Have you been feeling blue lately? Do you have a difficult time getting up and facing the world each morning because you simply feel so glum? If so, you might want to take a closer look at the foods you eat. Believe it or not, the foods you eat and your mood are closely related. Therefore, monitoring your diet and paying closer attention to what (and when) you eat is a key element in mood management.

Controlling Blood Sugar and Mood

One of the reasons a connection exists between our diets and mood is because the foods we eat have an impact on our blood sugar levels. Changes in blood sugar levels can have either positive or negative effects on various bodily functions and may result in both physical and mental changes. Although these changes are typically associated with extremely low or high blood sugar levels related to diseases such as diabetes, even modest changes can have a significant impact on the way you feel. For example, the “sugar rush” and impending crash one experiences after a high simple-carbohydrate meal can have a profound effect on mood.

By maintaining a relatively constant blood sugar level, it is possible to take greater control over negative moods and bodily fatigue. Eating 5 to 6 smaller, well-balanced meals throughout the day should allow you to avoid the spikes in blood sugar that negatively affect mood and energy levels. Breakfast is by far the most important meal of the day as it assists the body in regulating blood sugar levels as we progress through the day.

Avoid large doses of simple sugars present in foods such as candy and soft drinks which create spikes and troughs in blood sugar levels. In addition, foods made primarily from refined white flour (pasta, cakes, biscuits, etc.) are quickly converted to glucose thereby raising blood sugar levels and impacting the way we feel.

The Impact of Nutrients on Mood

In addition to the impact of food on blood sugar, the nutrients present in certain foods can have a beneficial effect on your emotional well-being. Many studies have linked chemical compounds in certain foods to the bodily processes that they impact and the results most experienced by those ingesting these compounds.

By choosing to eat certain foods, you can positively impact your mind and mood. Here is a list of foods that play an important role in helping to improve your mood:

• Milk (and other dairy products) is a mood lifter because it contains tryptophan, an amino acid that is used in the production of serotonin. Serotonin is the “feel good” neurotransmitter in the brain, so making more of it improves your mood and sense of well-being.
• Chocolate gives your body a boost of endorphins, which are hormones that make us feel good. In addition, it contains anandamide which is a chemical that targets the same area of the brain as the THC found in cannabis. The anandamide is found in very small amounts, so you would have to eat an awful lot of chocolate to get an effect from the chemical, but researchers believe that the other chemicals in chocolate help keep the anandamide around for longer periods of time.
• Whole-grain rice or pasta also boosts serotonin levels, while the slow-release aspect of the carbohydrates helps to sustain the good feelings. Since whole grains are digested more slowly, they provide you with a longer-lasting effect than you get from simple carbs.
• Eating salmon is also a good choice for managing your mind and mood through food. According to recent studies, people who eat oily fish like salmon are less likely to have mood disorders. Researchers believe that this is the result of high levels of omega-3 essential fatty acids that are found in oily fish. Other sources of omega-3 fatty acids include walnuts, mackerel, and flaxseeds.
• Your mom always told you to eat broccoli – and for good reason! Broccoli is full of B vitamins, including folate. Researchers have found that people with low levels of folate are more inclined to suffer from depression. Therefore, giving your folate levels a boost should also help lift your spirits.
• When you get together with friends and family on Thanksgiving, it may be more than just the good cheer that increases your spirits. The turkey you are eating is full of an amino acid called phenylalanine, which your brain then converts to dopamine. Dopamine is known to help prevent depression while also improving moods. In fact, according to one German study, phenylalanine can be used effectively as an antidepressant drug.
• Like whole grains, liver is a good source of B vitamins. You can also add more vitamin C and antioxidants to your diet with blueberries, which both help to reduce stress. Brazil nuts, on the other hand, contain a high level of a mineral called selenium. This mineral is known to relieve depression and maintain mood.
• Stay hydrated. Drink enough water throughout the day to allow all necessary bodily processes to run smoothly and efficiently. A good rule of thumb is to drink 1/2 ounce of water per pound of bodyweight per day making sure to increase this amount during intense exercise.

Certain Foods Create Foul Moods

Just as there are foods that are good for managing your mood, there are also foods that have the ability to create or enhance negative moods.

• For many people, eating spicy foods such as those containing cayenne can cause irritability. Acid forming foods, such as yogurt and pickles, can also make some people feel edgy.
• Large portions of high-fat, high-sodium meals (i.e. the majority of restaurant and processed foods) can make you feel sluggish and moody. The digestive system has difficulty processing foods with such poor nutritional profiles.
• Excessive amounts of caffeine (a stimulant) and alcohol (a depressant) can greatly impact your mood. Used in moderation, foods containing these substances can enhance one’s sense of well-being, but it is important to understand that each of us tolerates caffeine and alcohol differently.

It is important to remember is that everyone’s body is different. Therefore, the way your body responds to certain foods may be different from the way other people’s moods are affected by that food. In order to get a better idea of your personal connection between mood and food, it is a good idea to keep a diary that tracks your diet as well as your moods. Eliminate or limit those foods that negatively impact your mood while centering your diet on those that provide you with energy and a sense of calm when desired.

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