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Food and mood are interrelated in many ways. The saying you are what you eat is true on many levels. Not only do our food choices affect us physically, they affect us mentally as well. Our mood affects our food choices and our food choices affect our mood.

How much you eat also affects your mood. We’ve all felt tired and uncomfortable after eating a large meal. It’s not a pleasant feeling and it’s pretty hard to go for a walk, let alone a run when you feel this way.

Once you’ve experienced the lethargy that follows one large meal, it isn’t hard to understand why chronic overeating and exercise are mutually exclusive activities.

Your mood affects your food choices and your food choices affect your mood

 

Food And Mood – The Importance Of Balanced Meals

The food you eat and the chemicals in your brain interact throughout the day. It’s important to eat a variety of healthy foods because different foods have different effects on your brain.

  • Carbohydrates increase serotonin and this has a calming effect.
  • Protein-rich foods increase tyrosine, dopamine, and norepinephrine and these make you more alert.
  • Healthy fats like omega-3 fatty acids become part of your brain cell membranes and help the function of many brain processes.

Good nutrition and eating a variety of healthy foods also affects your energy levels and your quality of sleep. Eating a healthy diet and keeping your weight in check help you perform at optimum levels physically and mentally.

 

food and mood

 

Food And Mood – Foods That Improve Mood

Serotonin is the brains’ mood regulator and it is made from tryptophan and B vitamins. Tryptophan is an amino acid that must be obtained from food.  Because it uses the same means of transport into the brain as other amino acids, tryptophan has to compete with other amino acids to get to the brain.

After eating a big meal like a turkey dinner, there are several amino acids circulating in the bloodstream. They must be shuttled across the blood–brain barrier by specialized transport proteins to make it into the brain.

Because tryptophan is the least abundant amino acid, little of it gets to the brain after you eat a large, high protein meal. (1)

Fortunately, a lot of the tryptophan we eat is taken up by mast cells in the wall of the intestinal tract where it is metabolized into serotonin and stored. A small amount is taken up by the brain through a transporter pump. (2)

 

Food And Mood – How Carbs Affect Mood

Even though there are is no tryptophan in carbohydrates, consuming carbs does increase the amount of serotonin in the  brain. That’s one of the reasons why we enjoy eating carbohydrates. (3)

Our blood glucose levels rise after we eat carbohydrates and this causes insulin to be released. The insulin allows muscle tissues to take up amino acids.

Because it is bound to albumin in the blood, tryptophan is not picked up in this way. However, once the ratio of tryptophan in the blood increases enough, tryptophan finally becomes able to bind to transporters and enter the brain in large enough amounts to stimulate the production of serotonin.

Food And Mood – The Effect Of Nutrient Deficiencies

While nutrient deficiencies are not all that common in modern societies, it is important to understand how various nutrients affect mental health.

Thiamine (vitamin B1), which is found in legumes, some seeds, and fortified grains, is necessary to maintain your energy supplies and to coordinate the activity of nerves and muscles. A deficiency in thiamine can often lead to irritability, weakness and depression.

Folate (vitamin B9) is found in leafy greens, legumes, and fortified grains. It is essential for supporting red blood cell production, helping to prevent homocysteine build-up in your blood, and allowing nerves to function properly. A deficiency in folate deficiency affects your concentration and can lead to apathy, poor sleep, fatigue and even depression.

Natural vs Artificial Food Sources

Not all vitamins and minerals are absorbed equally by the body. The vitamins and minerals provided by natural food sources are more readily absorbed than those you get from supplements.

You provide your body with more opportunities to absorb the nutrients you need to maintain a healthy mind and body by eating a variety of foods including fruits, vegetables, proteins, healthy fats and some whole grains.

Food And Mood – Timing Matters

When we eat can be just as important as what we eat. Poor meal timing is often responsible for the low energy levels  people feel through the day.

By skipping meals you can contribute to mood swings because of fluctuating blood sugar levels. Cutting food portions when trying to lose weight often leads to binge eating, more frequent emotional eating, poor concentration and higher stress levels.

There is no perfect eating plan for everyone, but generally speaking, it’s best if you eat balanced meals and snacks every 3 to 4 hours. Try to have protein, fats and carbs every time you eat.

Pay Attention To How You Feel

Pay attention to how different foods affect you every time you eat. You will begin to notice how some foods put you in a better mood than others and how some energize you while other meals seem to sedate you. Knowing how various foods affect you allows you to tailor your diet so it promotes your health and wellness. Eating a healthy diet and keeping your weight in check help you perform at optimum levels physically and mentally.

 

food and mood

2017-11-10T21:02:48+00:00

About the Author:

Robert

Robert Lalonde is the author of The ELH Diet – The Easy Way to be Lean & Healthy

22 Comments

  1. Nola February 23, 2016 at 11:41 am

    I’m looking into starting my own blog and I’m glad I came across this one. Well done!!

  2. Valerie February 8, 2016 at 12:33 am

    Shared. Glad you mentioned it’s better to get your vitamins and minerals from food sources.

  3. Lily January 23, 2016 at 1:55 am

    The food you eat, your environment, it all affects your mood.

  4. Flo January 18, 2016 at 11:07 pm

    Definitely happy I found this site and I’ll be bookmarking and checking back often!

  5. Val January 10, 2016 at 2:22 pm

    I have a big problem with this and I’m not sure how to break the habit.

  6. Jeannette December 6, 2015 at 12:09 pm

    Depressed mood = emotional eating for many people.

  7. Alison December 2, 2015 at 10:00 am

    So, it’s a chicken and egg thing.

  8. Fran November 14, 2015 at 5:18 pm

    It’s amazing how so many of the foods we eat regularly don’t really agree with us. Once you cut them out for a while, you really can tell how they affect you.

  9. Jarrod October 27, 2015 at 7:00 am

    Reaching for food as a response to a stressful event or when you feel depressed is just another bad habit. I know, I’ve been there. Like any other habit, it just takes a bit of resolve to break it.

  10. Leonor October 16, 2015 at 12:58 am

    Hi, I check your blogs like every week. Your writing style is
    awesome, keep up the good work!

  11. Omer September 24, 2015 at 10:07 pm

    Many interesting ideas here.

  12. Nora September 22, 2015 at 7:54 am

    It’s funny how we sometimes crave foods that don’t make us feel all that good.

  13. Mike September 18, 2015 at 7:12 am

    Good day I am so happy I found your webpage.Please do keep up the superb job.

  14. Alejandro September 15, 2015 at 1:43 pm

    Nothing beats good healthy food for health.

  15. Loreen August 15, 2015 at 1:22 pm

    California weather is a great mood booster too!

  16. Breanna August 10, 2015 at 5:32 pm

    Thanks so much for sharing all of the great
    information! I’m looking forward to checking out more posts!

  17. Dan August 5, 2015 at 1:46 pm

    I’m enjoying your blog and look forward to new updates.

  18. Aleida July 25, 2015 at 6:45 am

    Interesting post. I had heard that turkey had a calming effect but I had not heard about carbs doing that as well.

  19. Lilian July 22, 2015 at 11:09 pm

    Why is it that vitamins from natural sources get absorbed more easily than man-made vitamins.

    • Robert
      Robert July 23, 2015 at 12:00 pm

      The vitamins found in real food are chemically and structurally different from those commonly found in vitamins Lilian, and that includes the ‘natural vitamin’ formulas.

      The vitamins in food are in physiochemical forms that the body recognizes. They usually are not crystalline in structure (like the man-made versions), and they contain food factors that affect their bioavailability. The vitamins in natural foods also appear to have smaller particle sizes and this probably makes them more easily available to us as well.

      This doesn’t mean that artificial vitamins have no value – they’re just not as good.

  20. Nichole July 22, 2015 at 6:26 am

    Good write-up. It explains why it’s important to have a bit from all the food groups at each meal.

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