Nourish Your Mind: Eating for Improved Mood and Mental Health

Coincidence? I think not! After a tense interaction with a co-worker, you head to the vending machine for a candy bar and a Coke. Then you return to your desk even more agitated than before. You have a high stress day. You decide not to cook the balanced meal you had planned, and instead you head to the drive-thru for an extra-value meal on the way home.

Physical Hunger vs.“Other Hunger” How does physical hunger affect your mood? How does physical hunger affect your “other” hunger? Eating for physical hunger is always a good idea!

The Chemistry Behind Eating Did you realize that emotional eating is often a sign that you are trying to meet a need? In other words, you are TRYING to take care of yourself. Brain chemistry drives behavior.

The Main Cast of Characters Serotonin Dopamine Endorphins Balance is the key.

Serotonin The peaceful participant Part of the explanation for what we grab when stressed Inversely related to dopamine levels You can increase it without food!

Dopamine “Seek and find” chemical Not all negative effects! When serotonin levels are low, dopamine will be high. Helps explain why we feel a need for rewards

Endorphins Best known for creating the “exercise high” Intensifies pleasure associated with serotonin Believed to contribute to the “addictiveness” of chocolate

Can food be addictive? (Good question!) There is no simple answer. The science is not conclusive. A food’s chemical content can cause cravings. (sugar, fat, salt) How do attitudes affect cravings? Traditional dieting can actually cause cravings. The chicken or the egg? Did your beliefs about food create the brain chemistry for cravings, or were the cravings there already? For practical purposes, if it feels addictive, it probably needs some attention. Foods that cause us to feel out of control of choices are not good for mental well-being. Processed high carb and/or high sugar foods are usually the culprits. Individuals vary in their level of susceptibility. Abstinence vs. moderation: What will work best for you, at this time, with this food?

Stress Eating The stress reaction can increase physical hunger. Key stress chemicals are adrenaline (appetite suppressor) and cortisol (appetite enhancer). Certain foods appear to increase stress levels, in particular processed carbs and high-sugar foods (examples: donuts, bagels, bread, desserts). These are the same foods many people crave when stressed! Do you see a potential cycle here? Large blood sugar fluctuations tend to increase stress and hunger. Poor sleep stresses the body and can increase hunger. Sleep deprivation affects mood, and mood affects sleep. This can be a vicious cycle. There appears to be a relationship between increased stress levels and belly fat. Stress management is an important component of weight management.

Eating tip #1: Eat Regularly Try not to skip breakfast. You do not have to eat right when you wake up. Regular meals and snacks will help control blood sugar, which helps control mood. Most people need to eat something at least every 3-4 hours.

Tip #2: Include high quality proteins and fats with your carbohydrate foods. Protein consists of amino acids, the building blocks of brain chemicals called neurotransmitters. Healthy fats help keep brain cells flexible and healthy so they function well. Both fats and proteins help to stabilize blood sugar by slowing the rate that carbohydrates are digested. Protein and fats help to control hunger. Ideas for healthy protein: lean meat, fish, poultry, eggs, cheese, nuts, quinoa, yogurt, legumes (beans) Healthy fats: avocado, olive oil, nuts and nut butters, seeds, fish Omega 3 fats are anti-inflammatory and are associated with better mental health and mood. They are found in fatty fish, walnuts, and flax seeds.

Tip #3: Choose healthy carbs Eat plenty of fruits and vegetables. They fight against illness and help protect cells from all kinds of stressors. For more level blood sugar and mood, choose high- fiber whole grains and legumes more often than processed grains. Lowfat dairy also provides carbs and other valuable nutrients. Limit processed carbs and high-sugar foods like donuts, bagels, bread, cakes, etc. These are associated with moodiness and depression.

Tip #4: Stay hydrated Water is the best hydrator. Limit caffeine to avoid sleep issues. Beware sugar sweetened drinks and limit fruit juices. High-sugar beverages, including natural juice, can easily and quickly raise blood sugar and affect mood. Be sensible with alcohol. It can contribute to mood issues.

Negative Thinking It often becomes a habit (automatic). Did you know that your thinking actually affects your brain chemistry? Did you know that to some extent you can create will power and peacefulness? Choose to be your biggest supporter. Stay positive!

Meeting Human Needs Can food meet a non-food need? If so, how do you know when you have had enough? Build your emotional toolbox! This is your opportunity to balance your brain chemistry without food (or with less food). Practice. Know that you will not be perfect – ever! Be ok with that.

Thank you! Check out Kim Flannery’s blog for current nutrition information and motivational tips. Kimthedietitian.com Try the “In the Moment – Mindful Eating” phone app. It offers 24/7 support to help you through the tough times.