Beat the blues with food

‘You are what you eat’ is an old saying. But it does have some truth to it. Some of us might have experienced, in one way or the other, how food changes our emotions. Meals like the big Thanksgiving make us feel drowsy and tired while the fresh morning smoothie gives an energizing quick start to the day. So what we eat has a significant impact on how we feel.  There is considerable evidence to suggest how nutrition can impact mental as well as physical health. Oddy et al found that poor mental health outcomes in adolescents aged 13-15 were associated with a Western dietary pattern (a diet high in red and processed meats, take-out, and sugary and refined foods). Better mental health outcomes were found in those who had a higher intake of fresh fruit and leafy green vegetables (Oddy WH, 2009).

Carbohydrates provide glucose, which is a preferred energy source for erythrocytes and nerve cells, including those of the brain. When we eat carbohydrates, they trigger the release of insulin that helps blood glucose enter the cells. Glucose is a vital fuel to brain and muscles and helps us with the ability to concentrate and focus. As insulin levels rise, it leads to increased serotonin levels in brain, which is a chemical that has a calming effect. Perhaps, this is why we often crave for carbohydrate rich food when we are under stress. Eating regular, healthy breakfast and meals with carbohydrates including wholegrain, vegetables, fruits, legumes and low fat dairy would provide enough glucose in blood (Arens, 2014).

Eating food insufficient in vitamins and minerals affects energy, mood, and brain function. In general, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish would ensure a sufficient supply of nutrients for good physical and mental health. The table below shows the effect of missing vitamins and minerals and sources to replenish them in your diet. 

                              
                               

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Source: The British Dietetic Association (BDA, 2014)

Caffeine found in coffee, cola and energy drinks, is often called a ‘drug’. It acts as a stimulant and brings instant alertness and fades away fatigue. But too much consumption can produce adverse effects of irritability and fatigue (Oddy WH, 2009). Drinking insufficient amount of water throughout the day leads to mild dehydration, which can affect mood. It brings symptoms as lack of energy and feeling light-headed.

Along with what we eat, equally important is when we eat. It has a significant impact on how we feel. Skipping meals especially breakfast, contributes to mood swings due to sugar fluctuations in blood. Food restriction leads to binge eating, bigger emotional responses, poor concentration, increased stress, and an overall lower sense of well-being. Depression has been shown to develop in people with disordered eating who frequently restrict food. The optimal way to fuel your body is to space meals and snacks 3 to 4 hours apart and choose a healthy protein and carbohydrate source at each meal. Next time you eat, pay attention to how to feel afterwards.

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Happy eating!!

References:

Arens, U. (2014). Food and mood. Bda.uk.com. Retrieved 25 March 2015, from https://www.bda.uk.com/foodfacts/foodmood

Oddy WH, e. (2009). The association between dietary patterns and mental health in early...  - PubMed - NCBI. Ncbi.nlm.nih.gov. Retrieved 25 March 2015, from http://www.ncbi.nlm.nih.gov/pubmed/19467256

The British Dietetic Association (BDA,. (2014). Food Fact Sheet. Retrieved from   https://www.bda.uk.com/foodfacts/foodmood