How Food Affects Mood

The endocrine (hormone) system affects nearly every cell and organ in the body. It is divided and made up of glands that release chemicals called hormones. These hormones regulate many basic human bodily functions such as mood, sexual functions and the growth and development and importantly, metabolism.

Poor sleep habits, certain foods, medications, stress, pesticides and under or overeating are all examples of things that will disrupt your hormonal functioning thus impacting your metabolism. If your hormones are disrupted, this can lead to a variety of health issues such as moodiness, fatigue, irritability, anxiety, increased appetite, weight gain and foggy thoughts. All of these can eventually lead to more serious complications such as depression, diabetes, gastrointestinal issues, cardiac problems, high cholesterol and other health issues.

Often, people do not pay enough attention to the importance of how hormones affect not only our bodies but also the chemistry of neurotransmitters in the brain. This ultimately has a huge effect on how we operate on a daily basis. These transmitters in our brains act as the message board for our bodies, as they relay signs and signals about what our bodies are experiencing on a daily basis. For example, when you burn your hand on the stove, neurotransmitters in the brain get the message and send a signal to your body to pull the hand away from the stove. In a similar realm, when we eat something in excess or we are lacking nutrients, the brain sends signals to the body that something is not quite right. This can have a heavy impact on mood, emotions and mental health.

When you eat and digest food, your brain releases neurotransmitters such as serotonin, dopamine, epinephrine and norepinepherine. Serotonin has a relaxing effect, while dopamine and norepinephrine increase levels of alertness and can give us that alert and energized feeling. The nutrients in the food we eat will actually act as precursors to the neurotransmitter and can influence how much of each neurotransmitter will be produced.

The nutrients we need:
Carbohydrates– Increase serotonin levels, which will lead to an enhanced mood. It is important to focus on whole grains and slow processing carbohydrates such brown rice, whole oats, fruits and veggies and to limit the processed carbohydrates such as cookies, cakes and snack bars. The processed versions of carbohydrates may cause a quick energy spike, and an equally rapid drop in energy.

Fats– Fat is not the enemy! Omega fatty acids can increase positive emotions since consumption of these fats have been shown to increase the release of opiate-like chemicals in the brain. Choose healthy fats like avocados, natural nut butters, olive oil, salmon, mackerel and moderate portions of nuts.

Protein–Various amino acids found in protein will increase hormones such as dopamine, norepinephrine and epinephrine levels, which help us to feel energized, alert and positive. It is important to focus on protein sources that will not provide a lot of saturated fat: egg whites, low-fat dairy, tofu, lean cuts of meats, fish and beans to get adequate amounts of protein.

Finally, watch out for too much caffeine! While caffeine has been proven to give us a jolt of energy and increase productivity, it can also cause a sharp increase in anxiety, insomnia, food cravings and mood swings. Try to limit coffee to no more than 2 cups a day.

When you make a conscious effort to eat a variety of the right combination of foods, you will notice an increase in energy and more emotional stability as well as fewer cravings and health problems. Food is not the enemy! It is what helps our bodies to function under stress day in and day out, and it is the vehicle in which we are able to be present with loved ones and do what we enjoy. Fuel your body with the healthful and delicious food it needs, and in return you will notice a shift in your energy and mood.