Can Food Affect Your Mood?
By Crystal Carter, LCSW
“You are what you eat” (Anthelme Brillat-Savarin). What that quote really
means is, if you eat well you will be well, but if you eat badly you will feel bad. In
reality, many people are not eating healthy 24 hours a day and occasionally
indulge in unhealthy foods such as junk food and fast food. However, what if you
eat like this regularly? How will your mood be affected?
A 2012 study, in the journal, Public Health Nutrition, reported that people who
ate junk food were 51% more likely to show depressed symptoms. A 2013, Penn
State study, which sampled 131 college students, found that poor eating habits
can worsen a person’s mood especially women who were concerned about how
they eat. What is depression? Depression is a state of low mood aversion to
activity that can affect a person's thoughts, behavior, feelings and sense of wellbeing. Depressed symptoms may vary from low to extreme cases with duration
being a very significant factor. Symptoms may/can include any of the following:
sadness, hopelessness, low energy, worthlessness, guilt, insomnia, oversleeping,
irritability, loss of interest in activities, loss of appetite or overeating, poor
concentration or making decisions, and in serious cases may contemplate,
attempt or commit suicide.
Here are 8 ways to boost your mood:
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Eat complex carbohydrates (e.g. whole grain products) it produces
serotonin, a brain chemical that has a calming effect and elevates the
mood.
Eat protein rich foods (e.g. eggs) increase tyrosine, dopamine, and
norepinephrine which helps alertness and mood.
Eat Omega-3 fatty acids (e.g. salmon) to improve memory and mood.
Eat regularly and do not skip meals because it can lower your blood
sugar levels and leave you feeling tired and irritable.
Eat low fat meals, high fat meals will leave you sluggish with very low
energy.
Limit alcohol use because alcohol is a depressant.
Exercise regularly. When you exercise your body releases chemicals
called endorphins. These endorphins interact with the receptors in
your brain that reduce your perception of pain.
Seek counseling if needed. If you are really concerned about your
mood and think you are suffering from depression, please seek
professional help.
It is important that you eat well for physical and mental health reasons.
Therefore, the next time you are about to eat that burger from your favorite
fast food restaurant and you’re thinking about how many calories you’re
eating, think about “how will this affect my mood today?”
http://www.nchpad.org/606/2558/Foodandyourmoodnutritionandm
entalhealth
http://health.usnews.com/healthnews/dietfitness/diet/articles/2011/
08/31/foodandmood
http://www.livescience.com/27977-junk-food-bad-mood.html
ter page 2 copy here.