Did you know that what you eat has a direct affect on your mood? That chocolate makes you happy or that bananas can help with depression? Eating the right foods can improve your mental health, including your alertness and your perception of pain.
A recent survey of 200 people by the mental health charity "Mind" found that 88% reported that changing their diet significantly improved their mental health, with 26% claiming to see a large improvement in mood swings, 26% in panic attacks and anxiety and 24% in depression.
Theories about why food can affect you behavior revolve around chemicals in your brain called neurotransmitters. These chemicals pass information from cell to cell and exert control over many of the body's functions including mood and appetite, thoughts, feelings and behavior. The neurotransmitters most responsible to your mood (and the most sensitive to diet) are serotonin, norepinephrine and dopamine.
Serotonin is responsible for feelings of optimism, relaxation and the ability to concentrate and low levels have been proven to be responsible for depression. Norepinephrine and dopamine are responsible for feeling of alertness, excitement and perception and low levels have been proven to be responsible for high levels of agitation and anxiety.
These neurotransmitters are synthesized from the amino acids (the body's 'building blocks' of proteins) tryptophan (which is converted into serotonin) and tyrosine (which is converted into norepinephrine and dopamine).
Calming Carbohydrates
Some carbohydrates are
more affective than others at lifting your mood, with complex
carbohydrates being the most effective. Whole grains, rice, cereal and
potatoes should be your first choice although turkey and chicken
actually contains tryptophan and has the same effect. Within about half
an hour of eating a carbohydrate rich meal you will feel more calm and
relaxed.
Peppy Proteins
High protein foods include fish,
legumes, meat, nuts, eggs and soy products. Consume only 3-4 ounces a
day and you will feel energized, more alert and assertive. However, do
not eat high protein foods for several hours before going to bed or you
may experience difficulty in getting to sleep.
*For optimum effect, eat carbohydrates and proteins separately.
Other Mood Altering Foods
Some foods can be
placed under two headings "Stressors" and "Supporters". Stressors are
foods that can aggravate negative moods, while supporters can encourage
positive moods.
Stressors include:
Supporters include:
Feeling Grumpy?
Research has linked diets that
drastically cut down on all types of fat with an increase in symptoms
of depression. However, the fats you should be eating are
monounsaturated fats (such as olive oil) and oil derived from fish.
A deficiency in the trace mineral selenium has been linked to increased levels of anxiety, irritability and depression. Get you daily dose by eating four Brazil nuts, canned tuna, sunflower seeds and poultry.
Can't Concentrate?
A lack of choline has been
directly linked to memory impairment and concentration. Choline is a B
complex vitamin that is found in foods such as eggs, milk and liver.
Boron (an element), which can be found in raisins, apples, nuts (particularly peanuts) and fruit juices, has been shown to improve memory and increase attention span.
Depressed?
Folic Acid (found in orange juice and
spinach) has been shown to decrease the likelihood of becoming
depressed and foods that are generally high in B vitamins (such as
whole grains, nuts and poultry).
Research has shown that depressed people who took a daily dose of omega 3 fatty acids (found in oily fish, sea food, walnuts and flaxseed) had significant improvements in their symptoms, including anxiety, sleeping problems, inability to work and sadness.
