Dietary Mood Disrupters

1. The Blood Sugar Rollercoaster

Any food that is quickly converted into glucose and causes a spike in blood sugar is an enemy of good mood. These foods include sugars of all types, any product made out of flour (and yes, that means ‘whole grain’ flours too), and even fruit for some sensitive people. The problem is, whenever there is a quick rise in blood glucose, the body works hard to bring the levels down quickly, often resulting in lower than desirable levels. These ups and downs, collectively referred to as the Blood Sugar Rollercoaster, are hard on the whole body, but particularly the brain. The brain is incredibly susceptible to the rollercoaster because it is dependent on a steady supply of glucose to fuel its many functions. Both highs and lows in blood glucose affect the brain, and the symptoms we experience are likely to be felt as fluctuations in our mood, focus and ability to think clearly.

2. Nutrient Deficiencies

- Just like with any other organ of the body, our brains are dependent on nutrients to function optimally. In addition to a steady supply of energy, the brain requires vitamins, minerals, amino acids and other nutrients to produce neurotransmitters, send and receive information, and repair and regenerate itself. Of particular concern are deficiencies of the following nutrients:

• B-vitamins – Found in eggs, nuts and seeds, meat, fish, fowl and brewer’s yeast, this family of vitamins is intricately involved in energy production within brain cells. It is also necessary for the production and function of neurotransmitters and in maintaining a steady mood.⁶
• Vitamin D – Low vitamin D is emerging as a significant factor in mood imbalances. One study found that higher levels of vitamin D were associated with lower levels of depression,⁷ and several studies have linked vitamin D with improved mood during dark winter months.^{8 9} Vitamin D deficiency is rampant, and very few of us get adequate sunshine to produce enough and most of us don’t eat many vitamin D-rich foods.. Vitamin D is found in herring, oysters, catfish, mackerel, sardines, butter, egg yolk, lard and bacon fat
• Omega-3 Fatty Acids – The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are incorporated into brain cell walls where they enhance communication and function. Omega-3 fish oils have been linked to improved mood in seniors and teens, reduced anxiety in students, and improvements in nearly every mood imbalance.^{10 11 12 13} Part of the reason omega-3s are believed to have such wide reaching effects is that they help to modulate inflammation in the brain.

3. Food Allergies/Intolerances

We tend to think of food allergies and intolerances as causing digestive upset, but believe it or not, the brain is often the target. Common symptoms are mood swings, anxiety and tension, fear, nervousness, anger, irritability, aggressive behavior, binge eating or drinking, food cravings, depression, and confusion.¹⁴ These symptoms may or may not coincide with other bodily symptoms, so the absence of GI distress is not enough to rule food allergies out. To make matters worse we often crave the very foods that we are sensitive to, making it very difficult to ditch these bad mood foods. The most common culprits are gluten, dairy and soy, although other foods such as chocolate, eggs, corn and citrus are also common offenders.¹⁵

4. Intestinal Microflora Imbalance

It’s hard to imagine how an organ seemingly as separated from the brain can have anything to do with mood, but new research is beginning to illuminate this complex connection. The digestive tract and the brain are in constant connection either directly through nerves or through the action of hormones and other chemical messengers. In fact, the cells of the digestive tract produce and use 80-95% of the body’s serotonin.^{16 17} Research into the effects of the microbiome (the ecosystem of bacteria that resides in our digestive tract) is also very revealing. First, of course, we know that the beneficial bacteria in our intestines make certain vitamins and help us digest our food better, all leading to more nutrients available for better bodily function. But we also know that when there is an overgrowth of the “bad” bacteria, they too can have an impact by modulating neurotransmitter production and making various neurotoxins that, once absorbed into the bloodstream, can affect the brain.^{18 19} Tending to this delicate microbiome is incredibly important to maintaining a healthy mood.

5. Bad Mood Foods

In addition to the possible nutrient imbalances we have already discussed, consuming certain common foods may have an impact on your mood as well.

• Sugar and Flour and Any Product Made From Them – Not only do these foods put you on the Blood Sugar Rollercoaster, they are also devoid of nutrients and actually require more of your stored nutrients to be digested than they deliver, leaving you with a nutrient deficit. Overconsumption of these foods can disrupt brain chemistry and lead to depletion of your feel-good neurotransmitters.²⁰
• Damaged Fats – These fats include partially hydrogenated oils (a.k.a. trans fats), interesterified oils, and oils damaged by high temperatures such as fried foods and refined oils. These damaged fats lead to inflammation throughout the body and prevent the brain from using the good-mood omega-3 fats.^{21 22} Trans-fats in particular have been associated with higher rates of depression.²³
• Abundant Omega-6 Fats – While essential to the body in small amounts, omega-6 fats are provided in the American diet in overabundance from processed foods, restaurant foods and conventionally raised meats. These fats need to be in balance with the omega-3 fats, which, as we already discussed, are often deficient in the SAD. An excess of omega-6 fats leads to brain inflammation, which can interfere with neurotransmitter function and also the brain’s ability to send and receive signals properly.²⁴ Omega-6 oils to minimize include corn, soy, sunflower, safflower and any “vegetable” oil.
• Fake Foods – This category includes artificial colors, flavors, sweeteners, preservatives and other chemical additives found in our processed foods. Children are particularly sensitive to the negative effects these additives can have on the brain, but adult brains can also be susceptible. Take MSG (monosodium glutamate), for example: the brain effects in sensitive individuals can include headaches and an increased risk of depression.²⁵

Dietary Mood Boosters

Remember that every time you eat, you influence your mood. The following suggestions will help you to make sure your eating habits support a healthy mood.

1. Eat Regularly – This means eating three meals at regular intervals throughout the day and snacks if you need them. Eating regularly is the best way to ensure your blood sugar remains stable and that you get adequate mood enhancing nutrients throughout the day.
2. Get Adequate Protein – Protein supplies your brain with amino acids for building neurotransmitters and helps to keep your blood sugar stable. Choose organic and naturally-raised meats, wild caught fish, pastured eggs and, if tolerated, organic dairy products.
3. Eat Healthy Fats – Fats play a critical role in brain function and we need a variety to support healthy moods. As we already discussed, omega-3 fats, found in wild salmon, sardines, trout, anchovies, mackerel and grass-fed beef, are essential for healthy brain cells. Monounsaturated fats like those found in olive oil, avocados and raw nuts and seeds help to promote neurotransmitter function in the brain and modulate inflammation.²⁶ And saturated fats, from naturally-raised animals, butter and coconut oil, help keep you feeling satisfied, give brain cell membranes stability, help the omega-3 fats to work properly, and deliver important fat soluble vitamins.²⁷
4. Find the Carbohydrate Balance that is Right for You – Carbohydrates are critical in the diet to supply the brain with fuel. The tricky part is getting the right type and the right balance for your individual needs. In general, aim to gets lots of brightly colored, lower-carbohydrate vegetables with every meal. Round out the rest of your meal with higher-carbohydrate vegetables such as potatoes, yams and winter squash as needed to meet your energy needs.
5. Eat Your Good Bugs Daily – Since the bacteria that reside in our intestines are so critical to mental health, it is wise to support their continued health as well. There are lots of foods that can help to supply the “good” bacteria, including yogurt, kefir, unpasteurized miso, sauerkraut and kimchi, and kombucha.

Remember that while diet truly is the foundation of building a better mood, some will need to build on this foundation with other natural mood enhancers, such as exercise, adequate sleep, daily exposure to sunlight, stress reducing techniques and herbs and nutritional supplements. To find out more check out:

• These articles on “Supplements for Brain Health”, “Mental Wellness”, and “Tips for Mental Wellness”
• The Mood Cure by Julia Ross
• Food-Mood Solution by Jack Challem
• The UltraMind Solution by Mark Hyman

References

1. What Is Mental Health – Online Q & A. World Health Organization Website. Sept 2007. http://www.who.int/features/qa/62/en/index.html Accessed April 2, 2013.
2. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
3. Mukherjee S. Post-Prozac Nation: The science and history of treating depression. The New York Times. April 22, 2012.
4. Begley S. The Depressing News About Antidepressants. Newsweek. Jan 28, 2010. Available at http://www.thedailybeast.com/newsweek/2010/01/28/the-depressing-news-about-antidepressants.html
5. Lacasse J, Leo J. Serotonin and Depression: A Disconnect between the Advertisements and the Scientific Literature. PLoS Med. 2005;2(12):e392.
6. Challem J. Healthy Nutrients for a Healthy Brain. NGVC Website. Dec 21, 2011. Available at http://www.naturalgrocers.com/nutrition/healthy-nutrients-healthy-brain Accessed April 2, 2013.
7. Hoang MT, DeFina LF, Willis BL, et al. Association between low serum 25-hydroxyvitamin D and depression in a large sample of healthy adults: the Cooper Center longitudinal study. Mayo Clinic Proceedings, 2011; 86:1050-1055.
8. Lansdowne AT, Provost SC. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl). 1998; 135(4):319-23.
9. Gloth FM 3^rd, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging. 1999;3(1):5-7.
10. Kiecolt-Glaser JK, Belury MA, Andridge R, et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, Behavior, and Immunity. 2011:epub ahead of print.
11. Rondanelli M. Giacosa A. Opizza A, et al. Long chain omega-3 polyunsaturated fatty acids supplementation in the treatment of elderly depression: effects on depressive symptoms, on phospholipids fatty acids profile and on health-related quality of life. J of Nutr, Health & Aging. 2011;15:37-44.
12. Marakami K, Miyake Y, Sasaki S, et al. Fish and n-3 polyunsaturated fatty acids intake and depressive symptoms: Ryukyus child health study. Pediatrics. 2010; 126(3):e623-30.
13. Challem J. Healthy Nutrients for a Healthy Brain. NGVC Website. Dec 21, 2011. Available at http://www.naturalgrocers.com/nutrition/healthy-nutrients-healthy-brain Accessed April 2, 2013.
14. Lipski E. Digestive Wellness. 3^rd Ed. New York: McGraw-Hill; 2005.
15. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
16. Kresser C. “Episode 9 – The Gut-Brain Axis.” chriskresser.com May 10, 2011. Accessed Nov 21, 2012.
17. Gershon MD. The Second Brain. New York, NY: Harper Perennial; 1998.
18. Grenham S, Clark G, Cryan JF, Dinan TG. Brain-Gut-Microbe communication in health and disease. Front Physiol. 2011;2:94.
19. Campbell-McBride N. Gut and Psychology Syndrome. Cambridge, UK: Medinform Publishing; 2011.
20. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
21. Briggs S. “Trans-Fats”. NGVC CLF. April 2008.
22. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
23. Sánchez-Villegas A, Verberne L, De Irala J, Ruíz-Canela M, Toledo E, Serra-Majem L, Martínez-González MA. Dietary Fat Intake and the Risk of Depression: The SUN Project. PLoS ONE 6(1): e16268. Doi:10.1371/journal.pone.0016268.
24. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
25. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
26. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.
27. Ross J. The Mood Cure. New York, NY: Penguin Books; 2002.