It’s no secret that eating chocolate and french fries tends to only cause temporary delight (it’s not for nothing that they say “a moment on the lips, a lifetime on the hips…”). But that’s not all. Food can greatly affect our mood, and it goes way beyond “food guilt.” To find out more, we turned to clinical nutritionist and founder of NutriSource, Nicolette Pace, MS, RDN, CDE, CBC, CDN, CFCS, FAND.
“BAD” FATS SABOTAGE MOOD
Not only is eating a diet too high in fat a karma killer, but the type of fat you eat will impact your mood in a big way, as well. Fortunately, trans fats have gone bye-bye, but there are still a lot of other processed oils that are routinely used in a typical Western diet. These include processed omega-6 oils such as corn, vegetable, soy and cottonseed oils that have been shown in research to inhibit healthier omega-3 fat, which is needed by brain neurons for proper functioning. Unhealthy fats promote inflammation, attack nerve cells and disrupt communications between cells; over time this can promote problems with mood, memory, performance, enjoyment, and the ability to cope with stress.
INSTEAD Eat Fatty Fish and Other Omega-3 Foods. Research has consistently shown that the good omega-3 fats in fatty fish (salmon, tuna, herring, sardines, and mussels) as well as in avocado, nuts, and seeds is vital for helping to improve depression and other mood disorders. Look to incorporate at least 6 oz. of fatty fish three times a week, and be sure to work in omega-3 plant foods (nuts, flax seeds, and avocado) into recipes for a benefit. You could be on the bright side in as little as one month!
JUNK FOODS KNOCK OUT NUTRIENTS
Super calorie-laden, processed foods wipe out nutrients by saturating them in calories (it’s hard to hit the nutrient mark without excess calories) and leaching out nutrients during processing. Nutrient losses occur during mechanical mixing, heating, and reshaping foods in into preformed, perfect shapes. This increases toxic by-products and impacts the way your brain functions. A junk food diet is classically low in key vitamins and minerals and has been observed in persons associated with anger, aggression, depression, violence, and even suicide.
INSTEAD Eat Nutrient-Dense Foods. Choose high quality, unprocessed protein foods (lean meats, poultry, fish, and eggs), whole grains, and lots of fruits and vegetables. Nutrient-dense foods contain relatively high nutrients for the amount of calories in the food. Research has shown that improving your diet and incorporating vitamins C, some B vitamins (thiamin, niacin, pantothenic acid, and B6), iron, magnesium, and manganese will help to counteract aggression and anger.
DIRTY FOODS
Processed foods are warehouses for additives that may not be the best for you or your mood. Take a hard look at the food label to check and see if it may be a dirty food. Generally, foods that come in a box or bottle, contain five or more ingredients, or have words that are hard to pronounce…well then, chances are that they may be dirty foods. Food sensitivities are real, and researchers have labeled various food additives that include artificial colors, preservatives, and flavoring agents (synthetic sweeteners) as potentially disruptive neurotoxins and are believed to contribute to irritability, anxiety, and hyperactivity.
INSTEAD Lose the Package and Enjoy Whole Foods. Minimally processed foods are your ticket to ride. Clean eating involves choosing or cooking fresh, whole foods, and looking for natural storage methods (dried, frozen, fermented, or home canned) for food preservation and convenience. With a little meal planning, adopting this way of eating can help you to purge your diet of excess processed foods and chemicals, and build a better body and brain.
SUGAR OVERLOAD
If you are eating more than 10% of your calories from sweets routinely, you may have become very sensitive to the effects of a high sugar diet, and experience mood swings. Sugar dependency is real and promotes cravings for more sugar (or refined starches), which disrupts your metabolism and mood. Reactive blood sugar may be at the root of irritability, restlessness, frustration and low energy. The immediate “feel good” effects of eating sugar and starch as a remedy for hunger or fatigue is short-lasting, and can lead to larger portions and greater intake. This promotes weight gain, greater sugar metabolism, and mood problems.
INSTEAD Boost Your Diet with Super Mood Foods. Switch your go-to sugar and starch habit for whole fruits and vegetables. They will satisfy your carbohydrate need, and provide natural energy and mood boosters for a healthier lift. Feeding your body with nutrients helps to regulate brain chemicals and calm down cravings. Without vitamins or nutrients, the body cannot make brain chemicals such as serotonin, which are necessary for clear thinking and good mood. Many foods including pineapples, banana, oranges, strawberries, beets, greens, mushrooms, asparagus, and dark chocolate contain the building blocks to feeling good and may contribute to improving “feel good” brain chemicals.
ADRENAL BURNOUT
This condition represents a cluster of symptoms that are related to stress, burnout, fatigue, anxiety, and other mood disorders. Lifestyle disruptions (poor sleep, family and workplace demands, little recreation, etc.) are big contributors to a sour mood, but chief dietary culprits can include an overuse of caffeine or alcohol as a quick energy remedy. While you may initially improve focus, relax, and feel good, overuse of either gets you into deeper mood trouble and also inhibits omega-3 in the brain.
INSTEAD Wash Out Bad Moods with Pure Water. Flush out your bad mood by curbing caffeine and alcohol, and get your fill of healthier hydration. Fatigue and depression travel along the same road, and dehydration can be a root cause. Low energy, irritability, and even a mild headache are signs you may not be getting a proper amount of fluid. Infused waters made with citrus, herbs, slices of fruit, or even veggies can add interest and natural flavor to your water while extracting to improve your health and mood.