Food and Mood

There is no doubt that food has an effect on emotions. Food can make us feel good, guilty, and even disappointed. Some people feel energized on a low-fat, high-carbohydrate diet while others feel lethargic and tired. Some studies suggest that a healthy diet and regular exercise can increase production of mood-elevating chemicals such as endorphins and serotonin.

Carbohydrates

Foods that are sometimes referred to as “comfort foods” are often high in carbohydrates. Some carbohydrates are a good source of tryptophan, a precursor to serotonin, and may help boost serotonin activity in the brain. Tryptophan also converts to niacin in the body, another nutrient linked to mood, although evidence is lacking. Tryptophan food sources include turkey, peanuts, meats, milk, cottage cheese, and soy products.

Omega-3 Fatty Acids

Today’s refined and processed foods have led to a significant shift in the omega-6 to omega-3 fatty acid intakes in the American diet. The recommended ratio is 4 (omega-6) to1 (omega-3.) That means we should consume 4 parts omega-6 to 1 part omega-3. Unfortunately, Americans eat closer to 20 parts omega-6 to 1 part omega-3; 20:1 ratio instead of a 4:1. This deficiency in omega-3 fatty acids has been linked to various health concerns including dementia and mental illness. Some studies suggest that including foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseed oil, in your daily diet may help boost mood and brain function. Omega-3 fatty acids help normalize cell-signaling processes and suppress inflammatory compounds associated with depression. And low levels of the essential fatty acid, DHA (found in fish) have been associated with depression. Omega-3 fatty acids may reduce oxidative stress in the brain, protecting it from the damaging effects of free radicals, which some experts link to cognitive decline. There are ongoing studies evaluating the role of essential fatty acids, particularly fish oil, in altering or stabilizing mood. It is important to see a physician if symptoms of depression persist. Consider supplementing with fish or flaxseed oil to insure adequate intake of essential omega-3 fatty acids.

Did you know exercise may be good for the brain? Walking for 15 to 20 minutes daily may help boost brain function. A recent study by Harvard School of Public Health found that older women who walked at a leisurely pace, 2-3 hours/week, had improved memory and thinking ability verses inactive women. (JAMA, 2005)

In addition to diet and exercise, supplements may play a role in mood elevation and/or brain function. Supplement with fish oil to insure adequate DHA (omega-3 fatty acid) intake. Other supplements linked to mood include B12, B6, folic acid, SAMe, and St. John’s Wort.

• B vitamins such as B12, B6 and folic acid appear to reduce elevated levels of homocysteine, which is associated with depression and cognitive decline.

• B6 is necessary for tryptophan metabolism and conversion to serotonin. Low levels of B6 have been found associated with symptoms of depression.

• B12 deficiency, more common in older adults, can cause depression and dementia-like symptoms. The Institute of Medicine recommends those aged 50 years and older receive 25 mcg of B12/daily from mainly fortified foods and supplements. Older adults often have problems absorbing B12 from food.

• Low folate levels are often found in patients suffering from depression and have been linked to depressive symptoms. More recently, folic acid was shown to reduce the risk of Alzheimer’s in those taking at least 400 mcg/day (Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, July 2005.) A June 2005 report at the Alzheimer’s Association International Conference on Prevention of Dementia linked daily doses of folic acid (800 mcg/day) to enhanced performance on memory tests, reaction time and thinking speed for older adults.

SAMe is used to elevate mood and may be helpful in those who are non-responsive to antidepressant therapy. SAMe has been shown in clinical studies to help elevate mood comparable to some antidepressants.

St. John’s Wort may be a better choice for mild mood elevations.

If experiencing symptoms of depression or dementia, see a physician for a proper diagnosis and treatment plan.