Foods and Moods
Did you enjoy your lunch today? Were you eating with friends or family? Or was it a hurried meal at the office? We all know that it isn’t just the food that we eat but where and how we eat that also influences our enjoyment of the meal.
What could what we eat, that can change our brain sensory responses? Let’s find out more.
Eating options are not always determined by hunger. Emotions are also a strong trigger for food choices.
From a young age we begin to associate different foods to different emotions. Also the social and cultural interactions, influence what we consume. Whether we are happy or sad, lonely, angry, bored, or celebrating festivals and commemorations, food is an important component of the occasion. We reach for chocolates when depressed, or protein rich foods when angry!
Social Aspects of Eating
Eating is an inherently social behavior. We associate birthdays with cake, Ramadan with dates and biryani, Deepawali with murukku and payesam, the Chinese autumn festival with moon cakes and Christmas with roasts and puddings.
People tend to have larger, but healthier meals when eating with family members and close friends than when eating with colleagues or workmates.
Healthy foods and emotions: Nutritional psychiatry
Our brain, like all other organs, needs the best energy sources to function well. Eating foods that contain lots of vitamins, minerals, and antioxidants (fruits and vegetables), nourishes the brain and protects it from oxidative stress, which can damage cells. Omega 3 fatty acids from oily fish and avocado protect and nurture our brain cell membranes, keeping them
working longer.
Brain neurotransmitters like serotonin (our happy hormone), dopamine (the reward hormone) and nor-epinephrine (our alertness hormone), as well as oxytocin (the love hormone), are all proteins that regulate sleep and appetite, mediate moods, and inhibit pain. We need to eat high
quality proteins to manufacture these hormones and keep our brain ticking smoothly.
Unfortunately, our brains can also be damaged when we ingest low quality foods such as processed or refined foods. They impair our body’s regulation of insulin, promote inflammation, and add to oxidative stress, thereby increasing symptoms of mood disorders, poor concentration and depression.
Another factor in brain health is the “gut-brain axis.” The billions of "good" bacteria of our
intestinal microbiome can not only limit inflammation; they improve nutrient absorption from food, and directly activate neural pathways that connect our gut and brain. They can increase brain levels of serotonin, keeping us calm and stress free.
Studies looking into diets rich in vegetables, whole grains and healthy fats, also called the traditional and quot;
diets, like the Mediterranean diet and the traditional Japanese diet, as compared to typical "Western" The diets, full of refined carbohydrates, saturated fats and salt, result in lower rates of depression by about
25% to 35%!.
How about the fluids?
Persons with mental health problems may not have the energy or motivation to drink lots of fluids. This puts them at risk for dehydration, which makes it harder for them to concentrate or think logically.
Water, tea, coffee, juices and smoothies can all help us feel hydrated. But those containing caffeine or sugar act as stimulants. They can give us a quick burst of energy but in the long run, they lead to anxiety and depression. They can disturb sleep, or cause withdrawal symptoms if the person doesn’t get the caffeine for a while, like irritability and low mood.
So now you know how to influence your mood with your food! With the festive season coming up, choose wisely and keep your body healthy and your brain happy.
Greetings to all for Christmas and New Year!
Dr. Madhumita Sen
Asst Professor, Faculty of Medicine, AIMST University
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