Download How Food Affects Mood

The Food Mood
Connection
Joan Plummer RD LMNT CDE
[email protected]
402-562-4462
The Brain Connection
Brain functions best on premium fuel that
contain vitamins, minerals, antioxidants
and protect from oxidative stress.
Can be damaged by anything other than
premium fuel such as refined and
processed foods- promote inflammation
The Gut Connection
Good bacteria provide a strong barrier
and limit inflammation
Activate neural pathways that travel
directly between the gut and the brain
Probiotics may improve anxiety,
perception of stress and mental outlook
Traditional vs Western Dietary Pattern
Mediterranean and traditional Japanese
diet- fruits, vegetables, whole grains and
fish- risk of depression 25-35% lower
Western diet- processed, refined foods
and sugars – void of natural probiotics
Unprocessed foods are fermented and
act as natural probiotics – affect
absorption of nutrients and activate
neural pathways
Food and Mood Complex and
depends on:
Time of day
Type and macronutrient composition of
food
Type and amount of food consumed
Age and dietary history of the subject
Male vs female
Studies: Spring et al, Michaud et al,
Carbohydrate rich : females greater
sleepiness, males greater calmness
40 years or older- impairment on a test
after a high carb meal
“Early birds” feel most productive the first
part of the day and food choices at lunch
and early afternoon most important
Studies: Spring et al, Michaud et al,
“Night Owls” feel most energetic later in the day
and should pay attention to breakfast choices
to increase energy levels and cognitive function
Large breakfast rich in protein could improve
recall performance but might impair
concentration
Low carb diets increased feelings of anger,
depression and tension. Higher carbohydrate
diets generally had an uplifting effect on mood
Serotonin is an important
neurotransmitter
Regulates sleep, appetite, pleasure,
motivation, and impulse control
Produced from tryptophan contained in
foods
Found in clams, oysters, bananas,
pineapple, plums, nuts, milk, turkey,
spinach, eggs, sesame seeds, almonds,
and avocados
Serotonin
Theory suggests that diet rich in
carbohydrates relieves depression and
elevates mood in disorders such as
carbohydrate craving obesity, pre-menstral
syndrome and seasonal affective disorder
High carbohydrates can change amino acid
levels in the blood, blood sugar rises, insulin is
released, muscles take up amino acids
except tryptophan, binds to transporters and
stimulate serotonin synthesis in the brain
Chocolate
Contains a number of psychoactive chemicals
which can stimulate the brain but not in small
amounts
Strong effect on moods, generally increasing
pleasant feelings and reducing tension
Unique taste and feel of chocolate in the mouth
are responsible for chocolate cravings, so can
be a powerful mood enhancer
Caffeine
Contains stimulant effects enhancing
alertness, vigilance and reaction time but
also increases anxiety in susceptible
individuals
Most commonly used psychoactive
substance in the world
Blocks adenosine receptors in the brain
and can relieve headaches, drowsiness
and fatigue
Caffeine
Can improve alertness and energy levels
in those who have difficulty getting up in
the morning
Can cause unpleasant effects in people
who have high levels of anxiety
May exacerbate depression
Omega 3 Fatty Acids
Brain is 60% fat
Omega 3 Fatty acids can influence
mood, behavior and personality
Control brain processes-neurotransmitters
Low levels are associated with depression,
pessimism and impulsivity
Omega 3 Fatty Acids
Improve cognitive function and lower
depression by reducing inflammation
Play a role in major depressive disorder,
bipolar disorder, substance abuse and
attention deficit disorder.
Found in fish, seafood, flaxseed, chia
seeds, hemp seeds, walnuts, and nut oils
B vitamins
Deficiency of B vitamins associated with
depression
Insufficient thiamin caused introversion,
inactivity, fatigue, decreased self
confidence, poor sleep, poor concentration
and poorer mood.
Improved thiamin status increased well-being
and energy levels.
Found in fortified cereal grains, whole grains,
leafy greens. legumes, pork, yeast, potatoes,
cauliflower, oranges and eggs
B Vitamins
Vitamin B6, B12, and folate are critical for
optimal brain function. Help convert
tryptophan to serotonin.
Whole grains, leafy greens, legumes and
most fruits are sources of B Vitamins.
Folate
Low levels have been identified as a
strong predisposing factor of poor
outcome with antidepressant therapy
Patients with low folate levels have a 25%
higher risk of depression
Found in whole grains, green leafy
vegetables, orange juice, sunflower seeds,
fortified foods.
Vitamin B12
May delay the onset of signs for dementia
Enhances cerebral and cognitive
functions with elderly
Animal products(meat, fish, and dairy)and
nutritional yeast are sources of B12
Vitamin D
Increases levels of serotonin in the brain
Needs depends on where you live, time of
year, skin type and level of sun exposure
Important with seasonal affective disorder
Need 600 international units from foods
Found in fortified milk, fish oils, salmon and
the sun!
Iodine
Plays an important role in mental health
Provided by the thyroid hormone ensures
the energy metabolism of the brain cells
Found in iodized salt, saltwater fish and
dairy products
Zinc
Zinc levels are lower in those with clinical
depression
Oral zinc can influence the effectiveness of
antidepressant therapy
Protects the brain cells against the potential
damage caused by free radicals
Found in seafood, meats, greens and whole
grains
Selenium
With deficiency, may become irritable,
anxious or depressed.
Powerful antioxidant that plays a role in
hormone synthesis.
Found in mushrooms, seafood, sunflower
seeds, whole grains, beans/legumes,
brown rice, low fat dairy products, eggs,
brazil nuts and walnuts
Magnesium
Deficiency has been linked to depression
Aids nerve function
Found in wheat bran, green vegetables,
nuts, chocolate, and legumes
Iron
Iron deficiency anemia can cause
depressed mood, lethargy and problems
with attention
Foods rich in iron include red meats,
vegetables such as broccoli, asparagus,
seafood, iron fortified grains, greens, nuts,
and dried fruit
Sugar
Sugar and high glycemic low fiber foods –
spike in blood sugar and energy but then
crash- low energy and cranky
Choose whole grains, plant based protein,
and a small amount of fat to avoid the
sugar crash.
Eat low glycemic index high fiber foods
closer to bedtime will give you a deeper
sleep than high glycemic index foods
Mood Effect on Food Choice
Anger and joy increases hunger
Anger increases comfort and impulsive
eating
Joy increase eating for pleasure
Sadness increased more less-healthy
comfort foods
Anxiety when eat foods high in caloriesfear of gaining weight
Nutrition strategies for mood
maintenance
Eat often enough(every 3-4 hours) –
regular meals help blood sugars,
continuous source of fuel- stable mood
Don’t skip meals(especially breakfast)- get
too hungry and overeat; lower fluency
and problem solving, lack of energy,
mood swings and motivation
Nutrition strategies for mood
maintenance
Know what to avoid- sugar, soda, candy, fruit
juice syrup, refined starches and crackers,
alcohol, trans fats(linked to depression)
Choose beverages wisely – limit sugary drinks,
and those with artificial sweeteners, colors,
flavors and preservations. Green tea may
reduce anxiety and sharpen mental focus while
relaxing the mind.
Foods that will boost your mood
Add protein to slow absorption of
carbohydrates and release dopamine
and norepinephrine. May increase
alertness(eggs, poultry, seafood, tofu, low
fat Greek yogurt, quinoa)
Vitamin D may help relieve mood
disorders such as seasonal affective
disorder(milk, egg yolks, soy milk)
Foods That Will Boost Your Mood
Folate may ease depression(broccoli,
lentils, oatmeal, oranges, dark leafy
greens)
B12 may also ease depression(cottage
cheese, lean beef, salmon)
Soluble fiber can increase serotonin(oats,
beans, pears, peas, Brussel sprouts)
Don’t Banish Carbs –Just Choose Smart
ones
Need enough carb to boost tryptophan
levels in the brain to produce serotonin
Whole grains ,fruits ,vegetables, legumes
Very low carb diet enhance fatigue and
reduce desire to exercise and may
precipitate depression
Eat a Balanced Breakfast
Lots of fiber and nutrients, lean protein,
good fats, and whole grain carbohydrates
Boost memory, more energy throughout
the day and feelings of calmness
Skipping breakfast leads to fatigue and
anxiety
Keep Exercising and Lose Weight
Strong link between depression and
obesity
Leads to lower physical activity and
higher calorie intake
Slow weight loss can improve mood
Fad diets –cutting calories and carb too
much leads to irritability
Summary
Diet rich in protein ,moderate
carbohydrate and low in fat improves
mood and energy levels
Choose an adequate supply of
micronutrients such as omega 3 fatty
acids, iron, folic acid, and thiamin.
Avoid guilt by managing intake of craved
foods to small amounts with meals and
avoiding when hungry.