Can the Food You Eat Affect Your Mood?

15-10-06 16:23

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Can Food Affect Your

Mood?
January 02, 2014 | 250,945 views
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Story at-a-glance
Individual food choices may make a difference in
how you feel mentally and emotionally from day
to day
Mood-boosting foods include dark chocolate,
purple berries, coffee, bananas, omega-3 fats
and turmeric (curcumin)

By Dr. Mercola
Its widely known that your mood can trigger food crav
ings, cause you to overeat or kill your appetite entirely.
But the opposite also holds true in that the food you eat
can make or break your mood.
This is apparent not only in the minutes after youve eat
en but also over time, as your diet helps to shape your
mental health from the inside out.

How Does Food Impact Your Mood?

I simply cannot overstate the importance of your food
choices when it comes to your mental health. In a very
real sense, you have TWO brainsone in your head,
and one in your gutboth of which are created from the
same tissue during fetal development.
These two systems are connected via your vagus nerve,
the tenth cranial nerve that runs from your brain stem
down to your abdomen. It is now well established that
the vagus nerve is the primary route your gut bacteria
use to transmit information to your brain.
Maintaining optimal gut health is therefore paramount
when trying to address your mental state. In this regard,
the modern Western diet has several things working
against it:

Foods linked to poor mood include sugar, wheat

(gluten) and processed foods
A whole-food-based diet, including fermented
foods to optimize your gut flora, will support
positive mood and mental health

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Genetically modified foods can significantly alter

your gut flora, thereby promoting pathogens while decimating the beneficial microbes necessary for optimal
mental and physical health.
Glyphosatethe most widely used herbicide on food crops in the world with nearly 1 BILLION pounds applied
every yearhas been shown to cause both nutritional deficiencies, especially minerals (which are critical for
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Can the Food You Eat Affect Your Mood?

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brain function and mood control), and systemic toxicity.

Moreover, recent cell research has found that it is so toxic it exhibits carcinogenicity in the nearly unbelievable
parts-per-trillion concentration range.
High-fructose diets also feed pathogens in your gut, allowing them to overtake beneficial bacteria.
Furthermore, sugar suppresses activity of a key growth hormone in your brain called brain-derived
neurotrophic factor (BDNF). BDNF levels are critically low in both depression and schizophrenia.
Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflamma
tion. In the long term, inflammation disrupts the normal functioning of your immune system and wreaks havoc
on your brain.
Last but not least, sugar (particularly fructose) and grains contribute to insulin and leptin resistance and
impaired signaling, which also play a significant role in your mental health.
Artificial food ingredients, the artificial sweetener aspartame in particular, can wreak havoc with your brain
function. Both depression and panic attacks are known potential side effects of aspartame consumption. Other
additives, such as artificial colorings, are also known to impact mood.
In the big picture, nourishing your gut health is therefore essential to maintaining a positive mood and Ill discuss
how to do this shortly. However, even individual food choices may make a difference in how you feel mentally and
emotionally from day to day

7 Foods to Enhance Your Mood

Eating the foods that follow may be a simple way to boost your spirits, as each is known to have a positive impact on
mood.
1. Dark Chocolate
If youre one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure,
unadulterated chocolate, it is not happenstance.
There's actually a chemical reason called anandamide, a neurotransmitter produced in the brain that tem
porarily blocks feelings of pain and depression. It's a derivative of the Sanskrit word "bliss," and one of the
great things about chocolate is that it not only produces this compound, it also contains other chemicals that
prolongs the "feel-good" aspects of anandamide. Chocolate has even been referred to as the new anti-anxi
ety drug.
One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate
drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not.
2. Protein
A high-quality source of protein like organic eggs, a piece of Gouda cheese or a handful of almonds helps
to keep your blood sugar levels steady for enhanced energy and mood.
3. Bananas
Bananas contain dopamine, a natural reward chemical that boosts your mood. Theyre also rich in B vitamins,
including vitamin B6, which help to soothe your nervous system, and magnesium, another nutrient associated
with positive mood. Just be careful to limit them if you have insulin/leptin resistance.
4. Coffee
Coffee appears to affect a number of neurotransmitters related to mood control, so drinking a morning cup
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could have an effect on your general sense of wellbeing. Research has also shown that coffee triggers a
mechanism in your brain that releases BDNF, which activates your brain stem cells to convert into new neu
rons, thereby improving your brain health. Interestingly enough, research also suggests that low BDNF levels
may play a significant role in depression, and that increasing neurogenesis has an antidepressant effect!
5. Turmeric (Curcumin)
Curcumin, the pigment that gives the spice turmeric its yellow-orange color, is thought to be the primary com
ponent responsible for many of its medicinal effects. Among them, curcumin has neuroprotective properties
and may enhance mood and possibly help with depression.
6. Purple Berries
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These
antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory
function and your mood.
7. Animal-Based Omega-3 Fats
Found in salmon or supplement form, such as krill oil, the omega-3 fats EPA and DHA play a role in your emo
tional well-being. One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxi
ety among medical students taking omega-3, while past research has shown omega-3 fats work just as well
as antidepressants in preventing the signs of depression, but without any of the side effects.

3 Mood-Busting Foods to Avoid

Just as foods can uplift your mood, they can also quickly bring it down. Here are the top three foods that can trigger a
poor mood.
1. Sugar
Sugar can lead to fluctuations in blood sugar, which can bring on mood swings, but its role in poor mood actu
ally goes much deeper than that. Entire books have been written on this topic, such as William Duffys book,
Sugar Blues. There are at least three potential mechanisms through which refined sugar intake could exert a
toxic effect on your mood and mental health:
Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired
signaling, which play a significant role in your mental health
Sugar suppresses activity of BDNF, which promotes the health of your brain neurons. BDNF levels are
critically low in both depression and schizophrenia, which animal models suggest might actually be
causative
Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic
inflammation. In the long term, inflammation disrupts the normal functioning of your immune system,
which is linked to a greater risk of depression
2. Gluten
Gluten, a protein found in grains such as wheat, rye and barley, may negatively impact mood and brain health.
In fact, a number of studies indicate that wheat can have a detrimental effect on mood, promoting depression
and even more serious mental health problems such as schizophrenia. One mechanism that can help explain
the mysterious connection between wheat and mental health problems is the fact that wheat inhibits produc
tion of serotonin.
Neurotransmitters like serotonin can be found not just in your brain, but also in your gut. In fact, the greatest
concentration of serotonin, which is involved in mood control, depression and aggression, is found in your
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intestines, not your brain! Wheat in particular has also been implicated in psychiatric problems, from depres
sion to schizophrenia, due to an array of brain-disruptive opioid peptides, and wheat germ lectin (WGA), which
preliminary research indicates has neurotoxic activity.
3. Processed Foods
The list of potentially mood-busting ingredients in processed foods is a long one. Aside from sugar and gluten,
they may also contain trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners and oth
er synthetic ingredients linked to irritability and poor mood.

Nourishing Your Gut Flora May Boost Your Mood and Protect Your Mental
Health
As explained by Dr. Natasha Campbell-McBride, a medical doctor with a postgraduate degree in neurology, toxicity in
your gut can flow throughout your body and into your brain, where it can cause symptoms of poor mood, autism,
ADHD, depression, schizophrenia and a whole host of other mental and behavioral disorders. With this in mind, it
should be crystal clear that nourishing your gut flora is extremely important to support a positive mood. To do so, I
recommend the following strategies:
Avoid sugar and processed, refined foods in your diet. If you need help doing this, read through my
nutrition plan for a simple, whole-food-based diet. There is simply no question that eliminating refined sugars
is the most powerful intervention the average person can make to improve their gut flora.
Eat traditionally fermented, unpasteurized foods. Fermented foods are the best route to optimal digestive
health, as long as you eat the traditionally made, unpasteurized versions. Ideally, you want to eat a variety of
fermented foods to maximize the variety of bacteria youre consuming. Healthy choices include:
Fermented vegetables
Lassi (an Indian yoghurt drink, traditionally enjoyed before dinner)
Fermented milk, such as kefir
Natto (fermented soy)
Take a high-quality probiotic supplement. Although I'm not a major proponent of taking many supplements
(as I believe the majority of your nutrients need to come from food), probiotics is an exception if you dont eat
fermented foods on a regular basis. Research has shown that certain probiotics may help alleviate anxiety by
modulating the vagal pathways within the gut-brain, affecting GABA levels, and lowering the stress-induced
hormone corticosterone.
To sum up, foods have an immense impact on both your body and your brain, and eating whole foods as described in
my nutrition plan is the best way to support your mental and physical health. Whether you need a quick pick-me-up or
youve been struggling with poor mood for a while, the best place to start to turn your mood around is likely not in
your medicine cabinet but right in your pantry or refrigerator.

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