Guest Article
January 2002

Food and Mood
by Sharlene Baergen-Fladager, Registered Dietician

Have you ever thought about how food affects your mood? Many people are aware how our moods affect our food intake - for instance when you are sad or depressed there may be certain foods, such as chocolate, that you crave. But did you know that this craving for certain foods may be more than psychological? That there might be a physiological reason for these cravings?

Our bodies react on a physical level to all foods that we eat. This physical affect brings about chemical changes in the body that may affect how we feel. There are many different ways the body can react and the mood that will be produced, depending on the food that is eaten. We may feel more energized after some foods, and more relaxed and calm after other foods. We may feel happier and less depressed. This is caused by the release of neurotransmitters in the body. Neurotransmitters are the messengers in the body that allow the transmission of information between cells. Messages such as the stove is hot, that we are cold or in love or the message that we are relaxed or energized.

The type and amount of neurotransmitters in our blood stream and then in our brain depends, in part, on the type of food that we eat. Neurotransmitters are made from amino acids that come from proteins in the food we eat. There are many different neurotransmitters, and one that affects how we feel is serotonin.

Serotonin is made from the amino acid Tryptophan. Serotonin has long been associated with feeling calm and relaxed. Serotonin affects mood, appetite, and sleep. Individuals suffering from depression and SAD (Seasonal Affective Disorder) may have low levels of Serotonin. Even though the days are finally getting longer, for many people the lack of sunshine can lead to SAD or just greater feelings of sadness or depression.

Any of us, whether or not we suffer from depression or SAD, can use foods to help alter our moods. So what foods affect Serotonin levels? Studies have found that when an individual wants to increase their serotonin level the best way is by eating foods that are high in carbohydrates. Carbohydrates increase insulin excretion, which increases the amount of Tryptophan available to the brain to be converted to serotonin. Foods such as crackers, cookies, candy, pasta, rice or potatoes, just to name a few, will increase serotonin levels. This will lead to feeling more relaxed and calm and may improve depression.

How is this useful to you at work or at home? During the cold winter months, with reduced sunshine, it is not uncommon to suffer from lower moods, increased depression, or just more sadness. By increasing your intake of low-fat carbohydrate foods, you can increase your serotonin levels and feel better.

Even if you do not suffer from lower moods at this time of the year, you can use this information to improve your day. At the end of a long day, when you want to relax and wind down, have a snack or supper that is high in carbohydrate and low in fat and protein (i.e. no meat, or cheese). This will help you to slow down and improve your sleep. There may be times at work when you also need to slow down (but hopefully not fall asleep!). Having a lunch or a snack that is high in carbohydrate may help you to slow down, improve your concentration and help you focus better at the task at hand. But beware these meals and snacks should always be low fat. High fat foods tend to make us sluggish and will slow down the release of carbohydrates and the production of serotonin.

So try crackers for a snack, or pasta with a low fat sauce next time you are feeling depressed, stressed or need to be relaxed and calm. You may be surprised at the results.

Meal and snack suggestions to increase your Serotonin levels

Breakfast

• 125 - 200 ml fruit juice
• 1 - 1 ½ cups hot cereal
• 1 banana

OR

• 2 - 3 Waffles/pancakes with syrup (no butter) and fruit and juice

Snack ideas (choose one of)

• 2 - 3 rice cakes
• 5 crackers
• 4 plain cookies
• 1 muffin with 1 tsp. jelly
• 5 graham crackers
• 15 jelly beans
• 1 slice bread with 1 tsp. jelly
• 1 ½ cups cereal - dry
• 8 social tea biscuits or 3 fig bars
• 1 waffle with 1 Tbs. Maple syrup
• 1 - 2 cups caramel-coated popcorn

Lunch or supper

• Pasta with tomato sauce
• Salad
• Vegetables
• Fruit
• Beverage

OR

• Vegetable stir-fry with Rice Beverage

Sharlene Baergen-Fladager has been a registered dietitian for 13 years in a variety of areas from pediatrics to geriatrics. At present she is working on her Masters in Adult and Continuing Education in order to pursue her interest in workshop presentations. Sharlene has been involved in the area of diet and mood for the past 3 years and has enjoyed the opportunity to conduct workshops in this area. She can be reached by e-mail at sbaergen@shaw.ca.

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