February 27, 2006
Food and Your Mood
You’re sitting at a restaurant and inevitably someone says, “I’m not sure what I’m in the mood for.” Whether we are conscious about it or not, food and our emotions are intertwined. We look to food for comfort, energy, happiness, and more.
Neurotransmitters are chemical substances in the brain that carry signals to nerves. Certain neurotransmitters interact with food and affect our emotions, cravings, and appetite. They include the following:
Serotonin controls feelings of satisfaction and happiness. Low levels of serotonin are associated with depression, decreased energy, and increased appetite. For example, stress can deplete serotonin, which may account for why you have food cravings when you are experiencing a tense or difficult time in your life.
Dopamine controls the flow of information in the brain and affects alertness and memory. Protein helps to trigger the release of dopamine.
Endorphins regulate hunger and pain and are associated with pleasure. Some research shows that intense exercise can release endorphins, also called the “runner’s high.”
The food/mind relationship could explain some common food beliefs and cravings. For instance, a protein-rich breakfast, which would raise dopamine, could help us concentrate and problem-solve throughout the day.
Or, when you are sad and lethargic, you may crave chocolate. The sugar-fat combination from chocolate is believed to increase serotonin and endorphin levels. Too much chocolate can be a bad thing. A smarter substitute could be complex carbohydrates, to balance serotonin, and exercise, to regulate endorphins. But there is no foolproof formula; chemical reactions to foods will differ from person to person.
Besides the scientifically implied food/mind interactions, we can perceive certain foods as having an effect on our bodies. If you believe that you need two cups of coffee to jolt your energy, you may feel stimulated, regardless of reality. If during childhood, a beloved grandparent gave you an oatmeal cookie every time you were sad, you might associate cookies with comfort.
Investigating this theory further, a 2005 study conducted by Cynthia Powers, a psychologist with the Illinois Institute for Addiction Recovery, found that people’s eating patterns altered based on whether they were angry, depressed, or stressed. She had 500 patients maintain a log of food choices as well as their mood at the time.
The study discovered common foods chosen during certain moods:
Angry—meat
Stressed—salty foods, like crisps and soy sauce
In need of comfort—ice cream
Sad—sugary foods and caffeine
Sexually frustrated—pretzels, breads, and crackers
Lonely—rice and pasta
Not enough research has been conducted to dictate that we eat certain foods to alter our emotional and mental state. The key is balance. If your brain chemistry is stabilized, your mood and mind should be as well. Eat a balanced, nutritious diet throughout the day and avoid refined, high sugar foods and beverages.
Also, keep a food diary. For a week, write down the foods you consume, the time of day, and how you were feeling at the time. You may notice patterns of emotional eating. Identify the triggers and find healthier ways of addressing these emotions.
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