Food and Mood

Brain Works

1:5 Australians experience an episode of mental illness at some point in their lives.

The brain is home to over 300 neurotransmitters, chemicals and hormones. An imbalance in this structure leads to altered memory, attention and mood. Our body is programmed with response mechanisms to all changes it is subjected to. With depression, serotonin drops are compensated by the acute stress hormone; adrenaline. Too much adrenaline can lead to symptoms of anxiety.

The complicated interplay of our neuroendocrine immune systems, comprising of the central nervous, hormonal and immune systems suggest that there is no clear division between body and mind. What we think and experience is as much “us” as what our body does.

Mental health has profound effects on an individual’s quality of life, physical and social well-being, and economic productivity. Individuals with psychological disorders are at larger risk for reduced quality of life, educational & learning difficulties, lowered productivity and poverty, social problems, vulnerability to abuse, and additional health problems.

Food and Mood: The Pro-inflammatory state

What we eat has a profound effect on our overall health, and leads to an uncontrollable physical and emotional wellbeing. Inflammatory pathways in our bodies are controlled in response to food we consume, effecting mood regulation. Internal inflammation is the immune systems response to external stressors; unhealthy foods, stress and smoke. This state of inflammation is linked to depression, Type 2 diabetes, heart disease and cancers.

Research shows regular consumption of processed and refined foods is associated with increased inflammation. A Mediterranean-style diet, rich in unsaturated fats (Particularly oily fish), whole-grain cereals and a variety of fruit and vegetables has a proven protective anti-inflammatory effect. This is due to the rich composition of fibre, antioxidants, phytochemicals, B group vitamins and omega 3 fatty acids.

The two key contributors to inflammation; external stress and food ingested.

Our lives are becoming busier and more stressful, this compounding effect of stress with poor dietary habits leads to a mood drop whilst affecting hormone production negatively. When we experience stress out bodies are in an inflammatory state. More inflammatory protein TNF Receptor 2 circulating in our bodies, leads to reduced optimism and social relationships. As our bodies defence mechanism acts to avoid future harm, this leads to prolonged exposure to high levels of inflammation. These defence responses that were previously short term are now experienced in people in a chronic state due to mental rather than physical onset.

A Pro-inflammatory state and distortion in the hormones responsible for appetite regulation due to excess fat (adipose tissue), particularly in the abdomen is linked to increased risk of cardiovascular disease, diabetes and depression. Dietary patterns comprising predominately highly processed and refined foods; regular consumption of processed meats, fried foods, sweet desserts and refined cereals increase inflammation. Poor dietary patterns and excess in fat cells leads to increased inflammatory state distorting appetite regulatory hormones, leads to poor ability to control/ regulate food intake and an ongoing obesity cycle.

Anti-inflammatory diet and depression prevention:

The gut and brain are interconnected; good food reduces gut inflammation through positive neurophysiological changes. Nurturing your gut and treating gastrointestinal inflammation with probiotics, B group vitamins, magnesium, Vitamin D, folate and omega 3 fatty acids corresponds with improved depressive symptoms and quality of life.

A Good Mood Menu

Tumeric

• Curcumin the main component comes from the same plant family as ginger.
• Liver detoxification – Curcumin induces detoxifying enzymes neutralising harmful substances to waste products.
• An Anti-inflammatory spice and rheumatoid Arthritis treatment which acts by reducing inflammation and joint pain through reduced protein activity.
• High antioxidant effects; inhibit free radicals improving liver function.
• A potent virus fighter; inhibits virus replication, Hep B, C, herpes, influenza.
• Wound Healing properties – Increased collagen synthesis and cell growth which is accelerated by removing pathogens.

Cinnamon

• Adds flavour, colour and fragrance.
• Role; management of metabolic syndrome (obesity, LDL, High blood pressure) and Type 2 Diabetes.
• 1 tsp day = help regulate blood sugar levels, improves total cholesterol and increases the level of antioxidants in blood.

Eggs

• Egg yolks are mostly “good” fats with a low amount of saturated fats.
• Supplies Choline; vital for functioning of cells and neurotransmitters related to mood and energy.
• Great source of Fat soluble vitamins A, D, E and K and Magnesium.
• Try it raw in your next smoothie or in an avocado mix.

Chocolate

• Note that naturally occurring saturated fat in cacao butter is quite different to Saturated Fat in processed chocolate products.
• ‘Saturated fat’ in raw cacao (mainly 18 carbon stearic acid) does not raise total cholesterol levels – Reduces LDL and Increased HDL – also contains antioxidants.
• Raw cacao powder and dark chocolate provides antioxidants in the form of flavonoids and acts on the levels of brain endorphins; those naturally produced feel good chemicals.
• Easier to eat block of chocolate than over-eat raw cacao so you are less likely to overindulge. More nutrients in a smaller serve.

Sunflower Seeds

• Great source of folate and magnesium.
• Magnesium deficiency is linked to various mood disorders and associated with fatigue, nervousness, and anxiety.
• One handful supplies half your recommended daily intake of magnesium.

Walnuts

• Supply you with omega-3s, Vitamin B6, tryptophan, protein and folate for an overall good mood.

Coffee

• Morning brew might just be good in moderation.
• Rich in antioxidants.
• Caffeine, the primary constituent can increase cognitive abilities, enhance well-being, increase arousal and alertness.
• Linked to reduced risk of dementia.

Milk

• Amino acids in Protein – Tryptophan.
• Tryptophan; produces sleep inducing chemicals serotonin and melatonin.
• We all love a good night’s sleep!

Vitamin D

• Light deprivation leads to tiredness; can’t get adequate amounts of Vitamin D from food sources alone.
• 5 minutes of sunlight exposure– Increased Serotonin and Dopamine production – Happy Days!

Rethink routine

Breakfast – Incorporate lean proteins for a dopamine (Norepinephrine – increased memory for new stimuli) hit and release, assisting with concentration and wakefulness.

Dinner – Carbohydrate before bed is a good idea! The release of serotonin, a mood stabiliser puts you in a relaxed state. This might also explain that post lunch slump.

In Between – Snack healthy; bananas, nuts and seeds all play a significant role in boosting and regulating mood. Count coffee drinks as part of a meal so that you don’t over-eat.

Think Yourself Happy

Positive forward thinking and self-affirmation is the key to happiness. Redirect negative thoughts and feelings of failure to achievable challenges.

Embrace unfamiliarity – When something seems unfamiliar or difficult, go for it! As we age it is particularly important to nourish and train the brain. Reinforcing new stimuli to the brain by adopting a new hobby or sport such as dancing for example improves neuroplasticity.

Who would have thought that dancing could make you smarter!

Key Tips to Boost Your Mood

First things first, we need to slow down. As our lives become busier and busier our attention spans are being eroded trying to juggle multiple tasks at once. Our obsession with multitasking is resulting in overloaded circuits affecting mental clarity, making us less efficient and promoting the release of stress hormones such as cortisol, leaving us incompetent at excelling in any one task.

1. Nourish – The Mediterranean Diet weakens pro-Inflammatory stimuli to the brain.
2. Hydrate – Dehydration can lead to impaired cognitive function. Aim for a minimum of 8-10 glasses of water each day.
3. Exercise – Improved physical condition, increased circulation; improving blood flow and oxygen to the brain. Reducing stress.
   Challenge your mind. Whilst we find comfort in familiarity. Engage in new activities and hobbies, travel or dance which all stimulate the brain to create new synaptic connections. We are adopted to do this.
4. Sleep – Uninterrupted.
5. Be social – Developing new stimulating friendships can boost neural development. Sharing common interests with others, where new ideas, thoughts and laughter is shared can reduce prolonged stress and put you in a positive mindset.
6. Take time for yourself – Focused attention, reflect and remember to create new and strengthen existing neural pathways. Meditation boosts the immune system and relieves stress, influencing brain structure. It also strengthens the frontal cortex of the brain which reduces naturally in size with age.

Mental health is everyone’s business. Mental health begins with you.

Mental illness is not caused by a personal weakness nor is it a character flaw. It is caused by genetic, biological, social and environmental factors resulting in reduced quality of life, educational and learning difficulties, lowered productivity, social and additional health problems. Seeking and accepting help is a sign of strength.

With Mental Health Week approaching on October 2, it raises the opportunity for mental health awareness in your workplace. Spotscreen offers a range of tailored nutrition-based programs designed to support healthy bowels, nutritious diets and improved overall mental health and wellbeing in your workplace.

References:
Akbaraly et al. 2009; Shelton & Miller, 2011; Shelton & Miller, 2010).
Alkaraly et. al, 2009
Feher et. al, 2011
Shenton & Miller, 2010
Hannestad et. Al, 2012