Food for your Mood

When I called Mind the other day for up to date statistics on mental health, I was astounded to find that one if four of us are likely to suffer with some sort of mental health problem in our life time.

In real terms this will account for around 300 people out of 1,000  experiencing mental health problem; 230 of these will visit a GP, 102 of these will be diagnosed as having a mental health problem, 24 of these will be referred to a specialist psychiatric service and 6 will become inpatients in psychiatric hospitals*.  Last year Mind embraced the wonderful work Amanda Geary has done with her Food and Mood project (go too  www.mind.org.uk for more info), highlighting how what we eat can change our mood and behaviour patterns.

Where exactly does nutrition come into play with mental health issues? It can certainly play a supportive role alongside medication from GP’s and psychiatrists. The most common condition I treat is depression however I also see people suffering from mild anxiety to bi -polar disorder. It is somewhat of a chicken and egg situation with something like depression. Many young people I see suffering have terrible diets, poor blood sugar control and food allergies. Is this causing the depression? It varies from one person to another. Obviously people who have lived through trauma/loss/grief etc will have a cause for their illness, but can still be supported through their process by good nutrition.

Neurotransmitters explained

Your feelings are generated by tiny brain chemicals called neurotransmitters. These include dopamine, serotonin and adrenaline. Neurotransmitters are responsible for dictating your mood and are greatly affected by what you eat. Serotonin is associated with a reduction in stress and tension and feelings of happiness, whereas dopamine and adrenaline have different mood effects by boosting concentration and alertness. The influence of food is extremely relevant when neurotransmitter production is considered. Amino acids found in proteins provide the raw materials needed to make neurotransmitters and a low protein diet is often at the route of neurotransmitter imbalance.

Some foods directly stimulate a neurotransmitter response for instance carbohydrates influence serotonin production and caffeine stimulates adrenaline synthesis. There are many other specific vitamins and minerals that have a powerful effect on your mood. Without proper neurotransmitter balance brain function and mood can be seriously affected. Feelings of anxiety and stress are commonplace in today’s society. The body’s stress response has not yet evolved to deal efficiently with modern life, meaning the slightest emotional stress still causes a powerful release of chemicals. Two minerals, calcium and magnesium play an important role in regulating your nervous system. By making sure you have adequate dietary intake of these two nutrients you can help yourself combat feelings associated with stress and induce calmness and relaxation. Serotonin has received much publicity as a key factor in boosting mood and getting rid of the blues. This neurotransmitter is important to maintain feelings of happiness and positivity. There is now a huge amount of research which links reduced serotonin levels with lowered feelings of self-esteem and poor accomplishments. Serotonin is formed from the amino acid tryptophan, with the help of the ‘good’ omega-3 oil and vitamin B6. Tryptophan is an essential amino acid which means it can’t be made by the body and therefore has to be sourced from food, making the link between food and mood very relevant for this neurotransmitter.

The Brains Neurotransmitters

These are made from protein and if your diet is deficient in the building blocks then you will not be able to make these and mental and neurological problems may result

Serotonin -When balanced you sleep well, enjoy food and think rationally. When out of balance, there can be sleep problems, depression, PMS and hormonal imbalances. Sources in foods: eggs, turkey, bananas yoghurt, milk, cottage cheese and dates.   GABA - Natural valium! Controls the brain’s rhythm so you function at a steady rate - out of balance you get headaches, palpitations, seizures and heart problems.  Sources: flour and potatoes.

Dopamine -Controls metabolism. Used for, energy excitement, new ideas and motivation. Out of balance can lead to addictive disorders, obesity, severe fatigue and in the long run Parkinsons disease. Sources: in beets, soybeans, almonds eggs, meat and grains.

Acetylcholine - A brain lubricant that keeps the internal structures moist so that energy and information can pass easily around the system. Balanced you are creative and feel good about yourself. Out of balance you can get memory loss and language disorders. Sources: eggs, liver and soybeans.

Here are some examples of food that help balance your mood.

Foods to calm you down

Include dark leafy vegetables like watercress, kale, broccoli, spinach along with brown rice, almonds and walnuts, wheat germ and sardines to top up on calcium and magnesium. To boost GABA formation include cheddar cheese, cow’s milk, chicken, turkey and eggs in your diet. For dopamine add in a few Soya products like tofu, miso and Soya yoghurt with peanuts, almonds and tuna.

Foods to make you happy

Cold water oily fish such as salmon and mackerel contain the good fat omega-3, helping with cell function and production of serotonin. To boost serotonin increase tryptophan rich foods like cashew nuts, bananas, figs, cheese, milk and turkey. Avocados, lentils and bananas all contain high levels of B6, helping with conversion of tryptophan into the necessary serotonin. B-vitamins can’t be stored in the body so it’s essential that you get a daily to up.

Foods to beat the blues

Complex carbohydrates have a slower release of sugar so include wholegrains, fruit and vegetables, lentils and beans. Replace your white refined foods with the wholegrain alternative - brown rice, granary bread, wholewheat pasta. Include some form of good quality protein at every meal, especially breakfast helps to stabilise blood sugar and up your production of serotonin. Increase your intake of oily fish which contain the omega-3 fats needed for proper brain function these have been shown to aid mood and concentration. Increase your intake of zinc rich foods including fish, nuts and seeds since zinc is needed to help make serotonin.

Foods to help you fall asleep

Turkey is one of the highest sources of tryptophan. Including some in your evening meal can help bring about sleep. Halibut, an oily fish is also rich in tryptophan providing another good evening meal staple. Magnesium rich foods include dark green leafy vegetables, lettuce, sweet potato, beetroot, bananas and nuts. Try to include these in your evening meal to help with relaxation and serotonin production.

Useful resources:   www.mind.org.uk www.rethink.org www.foodforthebrain.org

If you would like help with a mental help issue please contact Kate on 01323 737814 / 722499 or go to  www.katearnoldnutrition.co.uk.