FOOD AND MOOD: WHAT YOU EAT CAN AFFECT YOUR HAPPINESS?

Can you name one organ that doesn’t’ rest? An organ that remains turned “on” at all times. An organ that’s alert even if you are sleeping. Major functions in your body starting from breathing to a heartbeat, to movements, senses, and even thoughts are guided by the mighty “Brain”. Like any machine, your body needs fuel to function properly. The “fuel” required for the brain to function optimally also affects the structure and neurons within the brain. High quality “fuel” will enhance performance. This fuel in the body is delivered in the form of food we eat which then gets broken down into nutrients used to form brain chemicals known as neurotransmitters. The reasons, the food you eat has a direct link to your mood and these important molecules are major factors when it comes to better mood and happiness.

Look around you, starting from a cranky spouse, to impatient kid, to sulking coworkers, to aggressive drivers on the road – poor moods are all around us. With the increasing burden of intellectual and emotional dysfunction and our systems being fueled by poor dietary habits, consumption of highly processed and chemical-laden food, overeating is the adverse effects of stress. Next to genetic predispositions, the interplay between these factors and environmental challenges plays an important role in brain health. 

DOES FOOD REALLY AFFECT THE MOOD? 

Without second guesses, food and mood are inter-related. Your nutrition directly impacts your physical, emotional as well as mental wellbeing. If you feel sleepy after lunch or find it hard to concentrate on the work at hand, it is one such example where increasing blood sugar levels after a meal suppresses a chemical called orexin, which is responsible for alertness. Low sugar levels from hunger activate more primitive regions of the brain resulting in irritability or impatience. Blood sugar fluctuations along with the quality and quantity of available nutrients impact emotional resilience and stability to this high-energy organ called the brain. 

Nutrients influence the chemical structure of the brain and affect mental possibilities and mood through the creation or release of neurotransmitters. These brain chemicals are the frontline regulators of mood.

NEUROTRANSMITTERS ON TAP 

Some neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA) stimulate a feeling of serenity and helps you sleep well. Others such as dopamine, have an energizing effect. The switch of vitamins and minerals, complex carbohydrates, fatty acids such as omega 3 fatty acids, and amino acids such as tryptophan and tyrosine form the basic structure, or we can say blueprint of neurotransmitters. Acetylcholine, epinephrine, and norepinephrine are other well-known neurotransmitters. Through a series of enzymatic reactions, neural impulses are generated which regulate the feeling, performance, sleep, mental function, and energy levels. 

Nutrition is necessary for efficient neurotransmitter function. It turns out that the intricate mood machinery in the human body functions optimally with fresh, whole foods that provide a wealth of protein, vitamins, minerals, and healthy omega-3 fats. 

GOOD FOOD IS “IN-THING”! Stock on the mood-enhancing foods 

 Amino acid tryptophan is found in protein-rich foods, bananas, wheat germ, oats, and cheese and requires iron, zinc and B vitamins to be converted into serotonin. 

 Serotonin elevates mood and is made from tryptophan. Eating carbohydrates can cause a release of insulin which ultimately increases levels of serotonin in the brain enhancing a sense of wellbeing. Serotonin is responsible for sound sleep, increases tolerance to pain and reduces cravings. Deficiencies can lead to low serotonin levels which may result in insomnia, depression, and anxiety. 

 The brain converts the amino acid tyrosine into dopamine with the help of folic acid, B6, magnesium, and zinc. Tyrosine is found in protein, almonds, avocados, dairy, lima beans, pumpkin and sesame seeds. 

 Dopamine is a dominant energizing neurotransmitter, responsible for feeling “high” and more mentally alert. Another stimulating neurotransmitter Norepinephrine is also made from dopamine and is the main “fight or flight” chemical experienced during stress. Low levels are linked to depression, social anxiety and even the development of Parkinson’s disease. 

 GABA promotes focus and calmness and is found in halibut, legumes, brown rice and spinach. The principal building block is the amino acid glutamine which requires B vitamins for conversion into GABA. 

 Acetylcholine is synthesized from choline with the best source being egg yolk. This neurotransmitter is essential for memory and general mental health. Reduced levels are associated with mental fatigue, memory loss, and forgetfulness, decreased cognitive function and Alzheimer’s disease.

Although not technically neurotransmitters, omega-3 fatty acids act as “happy fats” and improve brain function and mood by enabling transmission between brain cells, enhancing brain-cell plasticity (adaptability) and decreasing inflammation that can damage brain cells. Coldwater fish, raw nuts and seeds, olives and avocados are great sources of healthy fats. 

Foods rich in antioxidants and flavonoids also influence emotions. For chocolate lovers, the joy and emotional boost from consuming chocolate are well established. The high flavonoid content, particularly from dark chocolate improves heart health, reduces cancer development, and boosts longevity. Cocoa beans enhance dopamine release and can have an anti-depressant effect. Chocolate also contains tryptophan and promotes endorphin release which produces feelings of satisfaction and wellbeing. 

It goes without saying that gut health is of great consequence in the relationship between nutrient absorption, neurotransmitters, and emotions. Stress plays a crucial role in this regard because most of the receptors for neurotransmitters reside in the gut; the feeling of “nervous butterflies in the stomach” reflects this notion. Poor digestion or chronic “fight-or-flight” responses increase cortisol, inflammation, and malabsorption. Emotional eating increases because stress eaters lose the ability to detect hunger and satiety signals, leading to more cravings for “comfort foods” to distract or cope with negative feelings. Not only does food affect mood, but mood affects food choices. It has been shown that individuals who suffer from depression tend to choose foods that actually worsen depressive symptoms. Practicing effective stress management such as deep breathing techniques facilitate ideal digestion because optimal nutrient absorption ultimately takes place in a relaxed state.