Mood Food — GRACE SHRINK

Food affects the brain. There is a popular saying, we are we are what we eat. Think for a second, how do you feel after pigging out on pizza or ice cream? I bet you feel tired or lack energy needed throughout the day. On the flip side, certain foods make us feel more alert and give us the ability to think sharper.

Just look at children at a birthday party after feeding them with candy and birthday cake they are wired and hyper.

According to some studies, unhealthy lunch option that are high in glucose such as pasta, donuts, and rice release glucose into our system and give us a burst of energy that crashes shortly afterwards. I know when I have a lot of work to do I carefully select my lunch to avoid a crash. Most of us are aware that our diets can play a large role in how we feel and look physically. "Weight loss’ and ‘keeping fit’ have become one of the biggest obsessions of our culture, as evidenced by many researchers.

Do you know however, that what you eat can also directly affect your mental health as well?

Evidence has demonstrated that eating habits and specific foods might help you feel happier and more energized. Now, this isn't to say that eating a McDonald’s sandwich will immediately spiral you into a deep depression but rather, if you've found yourself feeling down, regardless of positive things like a good job, a happy family, a hobby amongst others, a nutrition reboot is probably in order.

These mood foods do not replace the need for seeing a psychiatrist and adhering to your current treatment plans but are for the occasional bout of grumpiness that you can't seem to shake.

Tryptophan: an amino-acid that the body uses to help make serotonin, which is known to modulate mood, emotion, sleep and appetite. Tryptophan is found in bananas, walnuts, turkey, sunflower seeds, milk, eggs, cheese, brown rice, chicken and fish.

B-vitamins: these vitamins help the process your body uses to get or make energy from food, so not getting enough B-vitamins in your diet can make you lethargic and even depressed. A lack of B6 or B12 can also cause anaemia. Foods that are rich in B-vitamins include whole grains (such as wheat and oats), fish and seafood, poultry and meats, eggs, milk, leafy green vegetables, beans and peas2.

Omega-3 fatty acids: essential fatty acids which are important to your overall health and wellbeing, and notably for nerve and brain function. Good sources of omega-3 are oily fish (such as salmon, mackerel and sardines), omega-3 eggs (check the box), walnuts, flaxseeds and sunflower seeds2.

1. Protein-Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating. This includes things like eggs, poultry, seafood, and tofu.

2. Vitamins supplements-A variety of vitamins have been implicated to help improve mood. Vitamin D may help relieve mood disorders, such as seasonal affective disorder. Sunlight, before sunscreen application, is often the best source. Folate may help ease depression. To add folate to your diet, try things like broccoli, lentils, dark leafy greens. Vitamin B-12 can be found in cottage cheese, lean beef, and salmon.

3. Fiber-These complex carbohydrates containing soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin, which may decrease mood swings.

Since food affects the brain immensely, by adding protein, vitamins and fiber to your dieting habits you could feel happier and more energized.

GraceShrink.com

Dr. Mobalaji Oyebanjo

Bibliography

1. Our Obsession With Weight Loss [Internet]. HuffPost. 2017 [cited 14 July 2017]. Available from: http://www.huffingtonpost.com/entry/our-obsession-with-weight-loss_us_5783aac5e4b0f06648f55d1a

2. Food and Mood [Internet]. 1st ed. London: Nuffield Health; [cited 14 July 2017]. Available from: https://www.nuh.nhs.uk/media/11284/Food%20and%20Your%20Mood.pdf

3. Mood Food: Can What You Eat Affect Your Happiness? [Internet]. Healthline. 2017 [cited 14 July 2017]. Available from: http://www.healthline.com/health/mood-food-can-what-you-eat-affect-your-happiness#mood-foods3

Fulfilling Purposes