How does food affect your moods?

It was once thought that the only connection between ones emotions and food was the tendency of some people to eat when they were depressed or under stress. Recent findings have changed our thinking in this area. There is now an understanding that the foods we eat can actually cause certain moods.

Our brains produce chemicals, called neurotransmitters, that regulate our moods, emotions and even how we experience pain. Nutrients in the foods we eat trigger certain amino acids that, in turn, produce or decrease production of emotional neurotransmitters such as dopamine, epinephrine and serotonin. In addition, minerals such as folic acid, choline and selium have an effect on mood.

Let us take a look at protein. Say you are feeling tired and still have half the day to go. The best thing to do is have a high-protein snack. Protein contains an amino acid known as tyrosine. Once tyrosine enters your system, it stimulates the release of dopamine and epinephrine, which are two neurotransmitters that increase energy and alertness. Another benefit of protein is that it balances blood sugar levels so you don’t get the fluctuations that can cause you to feel energetic one minute and tired the next.

This is exactly what happens when you choose a snack high in sugar. Initially, you feel an increase of energy as blood sugar levels rise. Quickly, however, this level drops as insulin is produced and you end up feeling as tired, if not more so, than when you started.

Protein can be found in a variety of foods. Usually, we think immediately of meat, poultry and fish, but these are only some of the protein rich foods. Dairy products such as milk, yoghurt and cheese, contain protein and so do beans of all types. Two other sources are tofu and that good old favorite, peanut butter. Another source of protein, eggs, has an additional benefit. Eggs contain choline, which is a B complex vitamin that helps improve memory and concentration.

Complex carbohydrates increase the release of serotonin, which has an entirely different purpose. Serotonin alleviates depression, calms your nerves and induces sleep. A snack of complex carbohydrates in the evening will enable you to get a more restful sleep. They cause your body to release insulin. The insulin cleans your blood of all amino acids except tryptophan. Tryptophan then converts to the neurotransmitter serotonin, which creates a sense of peace within your mind. Serotonin also reduces your appetite and helps reduce physical pain.

Complex carbohydrates can be found in many forms. Whole grains and starchy foods, such as pasta and potatoes, all fall into this category, as do fruits and vegetables. Folic acid, which can be found in spinach and orange juice, helps to decrease depression. As depression can cause insomnia, increasing folic acid will also aid in getting better sleep.

Many people eliminate fats from their diets entirely, but this can increase the chance of depression. There are certain essential fats that promote the absorption of nutrients into cells and allow waste to escape these cells. When this natural cleansing does not take place, depression increases. These essential fats can be found in nuts, seeds, oily fish such as tuna and oils such as olive.

Two other substances are worth mentioning here; they are ascorbic acid and selium. Studies have shown that ascorbic acid increases the both intercourse frequency and mood, both beneficial outcomes. The lack of selium in your system can cause anxiety, irritability and hostility. Foods such as tuna, Brazil nut, sunflower seeds and whole grain cereals help increase your supply of selium and make you calmer.

The study of how food effects our moods is fairly new. While we have learned much over the past few years, there are still mysteries involved in this connection. There is hope that one day we will be able to eliminate many negative emotions with nature’s own medicine, food.

Article from: http://www.essortment.com/family/mindbodyfooda_svda.htm