Even consumers who are following a relatively healthy diet may still have food-related health issues, such as mood swings or fatigue. In an article for Raw Earth Living, Margaret Adamek, Ph.D., senior analyst for Local Foods, Sustainability and Wellness at the University of Minnesota, relayed her personal experience in overcoming mood issues via diet, and shared pointers for others facing similar situations.
She noted research has elucidated a “food-mood” connection, linking diet, brain chemistry and blood sugar regulation; however, she found even as an experienced researcher who understood the principles of healthy eating, even small compromises—consuming sweets daily, skipping meals, moderate caffeine consumption—had major consequences. She found by balancing protein/complex carb intake, reducing caffeine consumption, avoiding sugar and keeping mealtimes consistent, she could eliminate anxiety and depression, and regulate sleep and energy levels. What were the food-based solutions?
First, she suggests examining meal frequency, carbohydrate/protein consumption, and caffeine intake. Eating at regular times helps keep blood sugar levels steady, as does meal planning to make sure every meal includes complex carbs (i.e., oats, yams, whole grains) and dense protein (i.e., eggs, beans, fish), while also avoiding refined carbs. She noted, “If you imagine your body as a furnace, refined carbohydrates burn like newspaper; complex carbs like hardwood—you want that long, steady heat.”
Food can also impact neurotransmitter function. Try to ensure an adequate intake of omega-3 essential fatty acids (EFAs), which have been shown in studies to improve depressive symptoms, working to boost serotonin levels and positively impact stress hormones and neuron function. Good sources include cold-water fish, flaxseed, hemp and some nuts. Also, getting adequate protein can bolster the body’s production of tryptophan, the amino acid that converts into serotonin, with assistance from complex carbs.
Eating the right foods can also help the body better manage stress. Brain biochemistry and endocrine system balance are both related to diet. Overuse of stimulants such as caffeine or sugars that spike blood sugar can create a heavy load on the adrenals, which can flood the body with stress hormones such as cortisol. Instead, limit caffeine intake, add in protein foods such as poultry or milk that are rich in tryptophan, and turn to potassium-rich foods such as avocadoes, tomatoes and bananas to support nervous system functioning.