Food and Mood
07-September-2010
Prepared by Sharon Natoli, Food & Nutrition Australia
Food and beverages are not only needed for survival, they’re also a central part of many social occasions and contribute to the enjoyment of life. Both the emotional and social role of foods and drinks, as well as various components within food itself, means your daily diet can affect your mood, as well as affecting your physical health and wellbeing. Within today’s busy lifestyle, eating and drinking the right types of foods and beverages in the right amounts may give you the daily mood boost you need!
It all starts with a healthy breakfast
Research shows breakfast eaters have better concentration levels and are better able to perform mental tasks throughout the morning.(1-24) Studies show that eating a carbohydrate-rich meal for breakfast, such as wholegrain toast with fruit, improves feelings of alertness throughout the morning.(3, 4,)
A few good reasons to eat your carbs.
Carbohydrate-containing foods are one of our primary sources of energy and the main determinant of blood glucose levels which may impact on mood. If blood glucose levels drop too low or too quickly you’ll start feeling hungry, irritable, tired and headachy. It’s therefore important to eat carbohydrate-containing foods regularly, particularly those that are higher in fibre and/or high in wholegrains. Examples include oats, wholegrain bread and breakfast cereals, cous cous, wholemeal pasta, brown rice, legumes and fruit.
As well as the more obvious effect that carbohydrate has on blood glucose levels, carbohydrate-rich foods also contain the amino acid tryptophan which is needed for the production of a neurotransmitter called serotonin. Low levels of serotonin maybe associated with insomnia, depression, food cravings and aggressive behaviour.(5,6) Higher levels increase calmness, improve sleep and decrease carbohydrate cravings.(7) That’s partly why a glass of milk before bed may help you sleep better!
Drink your tea
Enjoying a good cup of tea has long been a strategy for relaxing after a stressful day.(8) And researchers now know why. Black and green tea naturally contain L- theanine, a substance that’s been shown to produce feelings of relaxation, while still keeping you alert, through its unique effects on brain activity. The combination of L- theanine (a relaxant) and caffeine (a stimulant) found in tea is thought to be responsible for the unique effects of this popular drink. And the good news is that the amount of L-theanine contained in just 2-3 cups of tea is all that’s needed to significantly increase the activity in the brain that is associated with its relaxation effects on the body.(9)
Healthy mind foods
Studies show various foods can affect your brain function, for instance:
• Water - Studies indicate dehydration can affect short-term memory and attention.(10) So aim to drink at least eight cups of fluid daily, the majority of which should be water.
• Fish – Omega-3 fatty acids, such as those found in fish and eggs. Enjoy two oily fish meals a week to get enough of this important nutrient.(11, 12)
• Fruit intake may help reduce cognitive decline associated with ageing,(13) and in particular apple juice,(14) strawberries(15) and blueberries.() (16) Try sprinkling berries on your cereal or enjoy as part of a low fat smoothie.
Of course the best way to maintain energy and vitality and enjoy a positive mood in the long term, is to eat a healthy balanced diet, enjoy regular exercise, make sure you get enough sleep and manage your stress effectively by including relaxation and regular ‘time out’.
References
1. International Food Information Council Foundation, 2008. Breakfast and Health, IFIC Review,
2. Dietitians Association of Australia, Breakfast Fact Sheet, www.daa.asn.au, accessed 23 September 2009.
3. Bellisle F. Effects of diet on behaviour and cognition in children. Br J Nutr 2004;92 Suppl 2:S227-32. .
4 Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc 2005;105:743-60; quiz 761-2.
5. Dye L, Blundell JE. Menstrual cycle and appetite control: implications for weight regulation. Hum Reprod 1997;12:1142-51.
6. Russo S, Kema IP, Bosker F, Haavik J, Korf J. Tryptophan as an evolutionarily conserved signal to brain serotonin: Molecular evidence and psychiatric implications. World J Biol Psychiatry 2007:1-11.
7. Benton D, Nabb S. Carbohydrate, memory, and mood. Nutr Rev 2003;61:S61-7.
8. Hindmarch I, Quinlan PT, Moore KL, Parkin C. The effects of black tea and other beverages on aspects of cognition and psychomotor performance. Psychopharmacology (Berl) 1998;139:230-8.
9. Nobre AC, Rao A. Modulation of Brain Activity by Theanine: A report to Unilever by the Department of Experimental Psychology. University of Oxford 2003.
10. Lieberman HR. Hydration and cognition: a critical review and recommendations for future research. J Am Coll Nutr 2007;26:555S-561S.
11. Sinclair AJ, Begg D, Mathai M, Weisinger RS. Omega 3 fatty acids and the brain: review of studies in depression. Asia Pac J Clin Nutr 2007;16 Suppl 1:391-7.
12. Omega-3 Centre. Omega-3 fatty acids – essential nutrients for our children. Scientific Consensus Workshop 2007.
13. Joseph JA, Shukitt-Hale B, Casadesus G. Reversing the deleterious effects of aging on neuronal communication and behavior: beneficial properties of fruit polyphenolic compounds. Am J Clin Nutr 2005;81:313S-316S.
14. Tchantchou F, Graves M, Ortiz D, Rogers E, Shea TB. Dietary supplementation with apple juice concentrate alleviates the compensatory increase in glutathione synthase transcription and activity that accompanies dietary- and genetically-induced oxidative stress. J Nutr Health Aging 2004;8:492-6.
15. Hannum SM. Potential impact of strawberries on human health: a review of the science. Crit Rev Food Sci Nutr 2004;44:1-17.
16. Joseph JA, Denisova NA, Arendash G, et al. Blueberry supplementation enhances signaling and prevents behavioral deficits in an Alzheimer disease model. Nutr Neurosci 2003;6:153-62.
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