Although there are several neurotransmitters involved, most of the relationship between food and mood centres on serotonin, the neurotransmitter responsible for feeling relaxed and calm, giving us a sense of well-being, and also responsible for helping us sleep.
There is a growing interest in how food and nutrition can affect emotional and mental health, and positive responses from individuals who have made changes to their diet confirm the importance of food and nutrition for maintaining or improving their emotional and mental health.
There are many explanations for the cause-and-effect relationship between food and mood such as:
-Too much caffeine for instance (found in coffee, tea, cola soft drinks and even chocolate) can cause symptoms such as nervousness, anxiety and depression.
-Inadequate levels of vitamins, minerals and essential fatty acids can affect mental health, with some symptoms associated with particular nutritional deficiencies. For example, links have been established between low levels of certain B-vitamins and symptoms of schizophrenia, low levels of the mineral zinc and eating disorders, and low levels of omega-3 oils and depression.
-We can have undesirable reactions to artificial chemicals in foods, such as artificial colourings and flavourings, and we can become hypersensitive to foods causing allergies or sensitivities.
-Fluctuations in blood sugar levels are associated with changes in mood and energy, and are affected by what we eat.
-We can have reactions which are due to the deficiency of an enzyme needed to digest a food. Lactase, for instance, is needed to digest lactose (milk sugar) and without it, intolerance to milk can result.
-Neurotransmitters such as serotonin can be affected by what we have eaten, and a build up of environmental toxins can affect the proper functioning of the body and brain.
Although the exact cause-and-effect relationship between different foods and moods has not been scientifically determined, many people have found they can link eating (or not eating) certain foods with how they feel. The foods and drinks that most often cause problems are those containing sugar, caffeine, alcohol, wheat, dairy products, certain artificial additives or chemicals and hydrogenated fats. Considerable improvements to a wide range of health issues can result from making changes to what we eat.
Eating a minimum of five servings of fresh fruit and vegetables daily (preferably organically grown) provides nutrients to nourish the body and mind. Choosing foods that release energy slowly, such as oats and unrefined whole grains, can help with fluctuating blood sugar levels. Protein foods such as fish, beans, eggs and nuts or seeds help to smooth the negative effects of irritability, fatigue and poor concentration. Essential fatty acids such as omega-3 found in oil-rich fish and flax, are very important for the development and healthy functioning of the brain. Water is also a vital substance for a healthy body and mind. Not only is water convenient and inexpensive, drinking the recommended six to eight glasses daily can quickly change how we feel both physically and mentally.
Of course the best source of nutrients we need are from a balanced and varied diet rich in health supporting foods, however we may need to supplement our diets with extra nutrients to ensure we are receiving adequate nutrition to maintain whole body (and mental) health. The whole food products and nutritional supplements AIM provides can help fill that void for maintaining or improving emotional, mental and physical health.
Good nutrition and a healthy lifestyle are key factors for optimal health both physically and mentally, so the next time you reach for something to eat, ask yourself…Is My Food Affecting My Mood?
For more information on AIM’s whole food products and nutritional supplements, please visit My AIM Store website at http://awealthofhealth.myaimstore.com/ where you can read more, download a data sheet or watch a video.
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