Food and Your Mood.

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Food and Your Mood.
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Eat right for a strong and healthy body. Few people would argue with that statement. But, will good nutrition also give us strong and healthy minds? Can what we eat (or not eat) threaten our mental and emotional health? In a whole new branch of nutrition research, sometimes referred to as the "food/mood" field, there is mounting evidence that our state of mind may be just as closely related to what we eat as is our physical condition.
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It's not a big surprise to anyone that ingesting too much caffeine in the course of a day can affect a person's nerves and have them counting sheep when they go to bed that night. But did you know that an excessive amount of caffeine in the diet can also cause chronic headaches, insomnia and anxiety attacks? Caffeine has long been used as a medicinal remedy for drowsiness and is a common ingredient in over-the-counter cold and pain medications. But one would not think of the food on their dinner plate in the same manner. Yet, scientists in the nutrition field are beginning to view all foods as subtle drugs.
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Certain foods have specific effects on the central nervous system. The break down of carbohydrates, for example, causes the release of a substance called serotonin which has a calming and relaxing effect. Serotonin is a neurotransmitter, a chemical substance that sends messages from one nerve cell to another. Different neurotransmitters transmit different messages. The metabolism of proteins causes the release of neurotransmitters that cause a person to be more alert and energetic. Fat digestion, on the other hand, influences the release of endorphins, which stimulate a pleasurable response and help to reduce the perception of pain. So what you ate this morning can be an important factor in the way you interact with your family, co-workers and friends. Your ability to handle that presentation this afternoon may be enhanced or diminished by your luncheon menu. Your chances for a peaceful night's sleep could be influenced by what you ate for dinner or your bedtime snack.
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Just as ingesting certain types of food can alter your mood, so can the lack of specific nutrients have an effect on your state of mind. A deficiency of the essential fatty acids (omega-3 and omega-6) in the diet, for example, can apparently cause depression, worsen the symptoms of Attention Deficit Disorder and possibly increase the risk of developing dementia. There is also evidence that a lack of the omega-3 fatty acid, DHA, in infancy can increase the risk of developing schizophrenia in those who are predisposed. DHA is present in breast milk but not in all infant formulas.
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The B vitamins are another dietary influence on our mental/emotional health. Depression, anxiety or lethargy and memory loss are occasionally caused by a B vitamin deficiency. Insufficient thiamine (B1), niacin, pyridoxine (B6) or cobalamin (B12) may cause mental or emotional imbalance. Likewise, lack of folic acid may cause problems with mood or mental function. While the connection between B12 deficiency and mental functioning appears to be the most prevalent in the elderly, the relationship between thiamine status and emotional state seems to be particularly significant in women.
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Women's cravings during certain stages of their lives are apparently related to their blood levels of serotonin. The desire for carbohydrates during puberty, before menstruation, during pregnancy and menopause is the body's way of compensating for the decreased level of serotonin that is associated with decreased levels of estrogen and increased levels of testosterone. Cravings for chocolate when one is depressed or upset can be explained by the "double whammy" that the fat and carbohydrate content of chocolate provides, the mood elevating effect of the fat in combination with the calming effect of the sugar. Nevertheless, a diet rich in the complex carbohydrates provided by vegetables, grains and fruits is a much healthier way for a woman to compensate for hormonal swings and changes. There is a considerable body of evidence that vegetarian women suffer far less, both physically and emotionally, from the physiological changes of menopause.
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The trace elements, zinc and chromium can apparently have a profound effect on mental functioning. Chromium is a factor in the body's metabolism of sugar and, glucose, the end product of sugar metabolism, is the brain's sole source of energy. Chromium deficiency has been indicated in the development of a certain type of depression called dysthymia. Zinc is required in a vast number of enzymatic reactions, many of which affect the functioning of the brain. A deficiency of zinc has been linked to amnesia, depression, emotional instability, paranoia and even mental retardation.
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In some people the effect of a particular food on their mental state can be much more severe than a mood swing. There are people who suffer from what has been termed "cerebral allergy." The causative factor in some cases of autism ( a severe developmental disability) have been traced to cerebral allergies to milk and/or wheat. Hidden food allergies that cannot be detected by standard allergy testing, can cause prolonged irritation of the brain resulting in uncontrollable excitement, anger, irritation and thought dissociation. In addition to cow's milk, allergies to wheat products and other gluten grains have been associated with schizophrenia. Some studies have suggested a link between diet and Attention Deficit Disorder, one of several mental health problems that are increasing at an alarming rate. While specific foodstuffs may be the problem there is also evidence that non-biological substances in the food supply such as hormones, pesticides, preservatives and artificial colorings and flavorings may be the offending substances.
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As research in this field continues, the extent to which diet affects our mental state will undoubtedly become even more apparent. Nutrition may become as important a subject in general education as Math and Science have been for generations. If this subject is approached with the understanding that each of us is an individual with different nutritional needs, it could go a long way towards helping us to keep ourselves physically and mentally healthy.
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Some day we may even be able to design the day's menu around our planned activities and the desired state of mind that will help us to achieve our goals. One may find that a breakfast of carbohydrates with a shot of protein will help them to maintain a state of calm alertness during the morning rush hour, while a low carbohydrate/high protein lunch will keep them awake during an afternoon class. As for now, if a person is suffering from a mental or emotional disorder it may be worthwhile to discuss their symptoms with a nutritionist. A simple change in diet could help to resolve the problem.
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This article is intended for informational purposes only. Nothing in this publication is intended or implied to be a substitute for professional medical diagnosis and advice. Always seek the advice of your physician or health-care provider before starting any new diet or procedure involving your health. Prompt professional medical guidance is recommended for any health problem.