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Vital mood and food links
By HELEN HANLEY, www.independent.ie. June 25 2007

Food can affect our mood and brainpower. Chemicals in the brain can be influenced by what we eat, which can result in changes in the way we think, feel and behave.

A change of diet can improve a person's mental health, reducing the likelihood of panic attacks, mood swings, and anxiety or depression.

The glycaemic index (GI) is a numerical system that tells you how fast a particular food causes a rise in your blood sugar levels. A food with a high GI will produce a sudden rush in blood sugar while a food with a low GI will keep it more stable.

Not getting enough vitamins, minerals and essential fatty acids (omega 3 oils) in your diet can have an effect on your mood too.

Try to eat more oily fish, such as salmon, sardines and mackerel, which are high in omega 3 fatty acids and also help the brain function more efficiently.

Serotonin is the brain chemical which can make you feel happy and relaxed. But it is also responsible for mood, sleep and controlling your appetite. White meat, such as turkey and chicken, and fish are mood-boosting foods that produce serotonin, and which can be low in people who have depression.

Foods also high in vitamin B, such as bananas and avocados, can be beneficial to your mood as they convert an amino acid called tryptophen into serotonin.

Also, if you regularly exercise you'll recognise the feel-good factor you get afterwards. This is due to a release of serotonin within your brain. Vitamins are essential in maintaining good health. Eating at regular intervals, having breakfast, and getting enough sleep are good ways to boost your mental health.

- HELEN HANLEY
 
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