February 2012
| Mood and Food |
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www.about.com, 9 April 07 Eating certain foods may improve your mood, research suggests. The Food and Mood Project surveyed 200 people and found that 88% reported that changing their diet had a significant effect on mood. Twenty six percent noticed improvements in mood swings, 26% in panic attacks and anxiety, and 24% in depression. The top offending foods were sugar (80%), caffeine (79%), alcohol (55%) and chocolate (53%). Foods thought to benefit mood included water (80%), vegetables (78%), fruit (72%) and oil-rich fish (52%). Don't know where to start? Consider eating more of these 5 Foods for a Better Mood. 1) Oatmeal Oatmeal may help if you find yourself feeling irritable and cranky. It is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood. Oatmeal is also a great food to help you stick with your diet plan, because the soluble fiber in oatmeal forms a gel that slows the emptying of your stomach so you don't feel hungry quickly. Other foods high in soluble fiber are: beans, peas, barley, citrus fruits, strawberries and apples. What to try: Add tasty toppings to oatmeal, such as:
Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression. Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs. What to try:
3) Tea Although caffeine has been shown to lead to a more positive mood and improved performance, it's a fine line. Too much caffeine can make you dependent and make you nervous, irritable, hypersensitive or bring on headaches. What to try:
Try hot rooibos tea plain, with a wedge of lemon, or with milk. It also makes a great iced tea. Rooibos can be found in health food stores, some grocery stores, online, and increasingly, in cafes and restaurants that serve herbal tea. 4) Salmon In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders. We get vitamin D mainly through exposure to sunlight and in lesser amounts, through food. But a recent study found that in Boston, exposure to sunlight during the months of November through February does not produce any significant amounts of vitamin D in skin. What to try:
A member of the legume family, lentils are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain. Low levels of folate have been linked to depression. In fact, a Harvard study showed that 38 percent of depressed women are deficient in folate. Although researchers don't yet fully understand the connection, folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenaline, neurotransmitters important for mood. A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fiber, which are filling and help to stabilize blood sugar. Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans. What to try:
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