Nutritionist explores the link between Mood & Food!

By Mark Surdut APD AN

Is our mood connected to our nutrition?

Yes! Let me bring you the proof.

Anyone who has experienced dehydration can tell you that you feel exhausted, light-headed or dizzy, and …. you become super-moody too! Yes, our nutritional state affects how we operate and how we feel at a brain level too.

You can eat all the best food, but if you have no access to liquids, not only will your brain go foggy, but moody too.

Depression too, in fact, may have a link to how and what we eat. A local study (University of Melbourne) has suggested that those who habitually eat a healthier diet may cut their risk of depression as well as anxiety.

Let’s take a closer look at some beneficial nutrients:

• Fat – do we need fat?

Yes! Studies suggest that oils, like omega 3 oils found in fatty fish (incl. sardines, salmon, trout, mackerel) as well as walnuts and flaxseed oil, may be beneficial to patients suffering from depression among its many other therapeutic properties, such as cardio-protective effects.

• Energy – of course ingesting adequate energy is paramount

What is our natural source of energy? Carbohydrates – moderate amounts of slow to release (‘Low GI’) carbohydrates distributed during the day, in at least 2-3 meals. Good sources include fruits like berries, bananas and citrus, oats (porridge), basmati rice, quinoa (a very ‘fashionable’ gluten-free grain), sweet potato, some dairy products, and more.

Carbs in the correct form, portion size and distribution, are also critical in preventing hypos (unnecessary drops in blood glucose levels) which, like under-hydration, I would argue could certainly exacerbate or precipitate an anxious state.

• Protein foods are also important to ingest

Protein contributes to alertness as well as helps reduce the GI (glycaemic index) of the meal – meaning more slowly released energy from food and sustained energy levels. Protein foods include chicken, eggs, dairy products, seafood, meats and legumes.

Food and Mental Health

A growing interest in Integrative Medicine has sprung up, in recent years too, in the area of depression and mental health, with some evidence supporting vitamin supplements. St John’s Wart is a popular depression treatment in Europe.

The herb Hops – yes, the ingredient found in beer – is also known for its role in mood, often in combination with Valerian, commonly found in some over the counter mood and sleep remedies.

The US Mayo Clinic suggests in their literature that low levels of Vitamin B12 and folic acid may contribute to depression. B vitamins also play a key role in the ‘conversion’ of food to real energy in the body. You could discuss having your blood levels checked at your next GP visit, or take a multivitamin formula that includes these vitamins, which most do.

Some studies show that Vitamin C (Ascorbic acid) may also have mood-elevating effects. Food sources include citrus, tomatoes, kiwi fruit and capsicums. It is worthwhile noting that many herbal remedies interact with conventional medicines, so if you do choose to trial a herbal or natural remedy, ask your pharmacist to check for potential drug-nutrient interactions.

Another advantage of maintaining healthy eating habits is that they lend themselves to better exercise performance and exercise has tremendous benefits for our frame of mind too. Get those endorphins going!

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