Can Food Affect MyMood?

Jodi Bjurman, RD, CDEOutpatient DietitianEl Camino Hospital

The answer is…

• Yes!

• Ground rules

1. Every BODY is different

2. Chronic disease complicates the issue

3. Not an endorsement for supplements

4. Body chemistry is very complicated

Next Key Questions

• HOW does food influence mood?

• What does this mean to me personally?

• Can I learn dietary strategies to break bad cycles?

Can Food Affect My Mood?

• INSTRUCTIONAL GOAL:

• The participant will be able to enjoy a sustained sense of health and well-being by purposefully selecting appropriate foods and eating patterns.

Can Food Affect My Mood?

• Objectives: At the end of this seminar, you will be able to…

• 1. Describe at least 2 ways that food can change brain chemistry.

• 2. Name the most important factors in maintaining brain power and energy.

• 3. Design an eating strategy for subduing food cravings.

Food goes in Food is stored, mixed, emptied

Food is digested and absorbed

Food is excreted

Digestion

http://www.umm.edu/digest/images/digest.jpg

Nutrition Basics:The Breakdown of Nutrients

• Simple sugars are quickly absorbed­ Glucose is sent to the liver, used for energy or

transformed into fat• Complex carbohydrate digest more slowly­ Gradually become glucose

• Protein is broken down into amino acids­ Sent to the liver, then on to support muscles, or

changed into glucose for energy, and then to fat for storage

• Fat is absorbed slowly as fatty acids­ Absorption requires very little digestive energy

From the gut to the brain

• Blood brain barrier­ Nutrients absorbed into

blood stream­ Carried to brain­ Cross blood brain barrier­ Used to activate or

create neurotransmitters­ Neurotransmitters affect

brain function­ Brain function affects

mood

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Neuron

Chemical Where? Influence?

Cholecystokinin GI tract food intake

Neuropeptide Y Hypothalamus carb intake

Insulin Pancreas food intake

Glucagon Pancreas food intake

Cortisol Adrenal glands fat intake

Progesterone + Estrogen

Ovaries food intake

Serotonin Brain Low - carb intake; High - carb intake

Dopamine Brain Inhibits appetite

Norepinephrine Brain intake of sweets

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

Chemicals that influence eating – to name a few

Serotonin

Carb rich snack

Insulin secreted

Blood levels of amino acids (except tryptophan) drop

Tryptophan high in blood, readily enters brain

Tryptophan converts to serotonin

Serotonin levels rise and mood improves, carb cravings subside

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

SerotoninEat protein-rich meal/snack

Blood levels of amino acids rise (including tryptophan)

Amino acids compete for entry to brain

Very little tryptophan gets in

Very little serotonin is made

Person feels depressed, irritable, craves carbs

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

Dopamine/NorepinephrineProtein-rich snack

Levels of tyrosine in blood increases

Levels of tyrosine in brain increase

Tyrosine increases conversion of Dopa to Dopamine

Dopamine converted to norepinephrine via Vit C

A person feels more energetic and clear-headed

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

Acetylcholine

Choline from diet or supplement

Blood choline levels rise

Brain choline levels rise

The brain makes acetylcholine

Thinking and memory improve

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

Hypothalamus

Neuropeptide Y (NPY)

Glycogen stores are low

Blood-sugar levels drop

Brain register low blood sugar and

sends message to hypothalamus

Hypothalamus releases NPY

Desire for carbs increases and carbohydrate is eaten

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

NPY levels drop

Galanin

Person follows restrictive diet or woman’s estrogen levels rise during menstruation or pregnancy

Galanin is released from the hypothalamus

A person desires and consumes fatty foods

Galanin levels drop

Adapted from Food and Mood by Elizabeth Somer, 2nd Edition

Mood Foodsfrom YOU: On a Diet (Roizen/Oz, 2006)

If Your Reach For… You May Be Feeling…

Hard or crunchy foods

Sugars

Sweet and creamy foods

Salty foods

Bulky, fill-you-up foods

Anything and everything

Angry

Depressed

Anxious

Stressed

Lonely, sexually frustrated

Jealous

Carbohydrates and Mood

• Increase serotonin levels

­ People feel “happier”, “calm”, and “satisfied”

• Turn on endorphins

­ Sugar touches your tongue, endorphins are released

• Basic instinct to crave sweets

• Warning: impact on blood sugars

Protein and Mood

• Essential for normal development of nerve system• Many neurotransmitters are composed of amino

acids or choline (fat-like substance)• Consume too little­ Body limits neurotransmitter production­ Person experiences changes in mood, appetite,

and thinking

Fat and Mood

• Increases transit time through the GI tract• Helps initiate feelings of fullness­ Cholecystokinin secreted when bowel senses fat,

closes pylorus, stomach fills, hunger suppressed• Enhances flavors, aromas, textures­ Craving sweets or salt? Probably craving fat too…

• Omega-3 fatty acids linked to mood enhancement• Survival instincts drive desire for fat

Micronutrients

• Key in the development of the nervous system

• Essential for neurotransmitters

­ Assist with manufacture of neurotransmitters­ Aid in neurotransmitter activity­ Protect them from damage

• Over- and under- consumption have negative consequences

­ Can contribute to depression, irritability, food cravings, mood swings, and thinking problems

Pit falls to avoid

• Caffeine• Skipping meals or strict dieting• Sugar• Processed foods• High intake of saturated fat• Ignoring the signs• Being sedentary

Brain Power

• Confused?

• Brain fog?

• Unfocused?

• Poor memory?

Brain Power

• Clear thinking

• Focused

• Alert

• Quick problem-solving

Fueling the Brain

• Check your diet before blaming your age.

• Eat breakfast.

• Include protein in your midday meal.

• Don’t forget Omega-3s.

• Protect brain tissue with lots of antioxidants.

• Promote maximum brain function with daily vitamins and minerals.

Energy

• Burned out?

• Lethargic?

• Slow to react?

• Sleepy?

Energy

• Fully awake

• Energetic

• Invigorated

Energizing Strategies

• Meals: low in fat, contain protein, low sugar

• Frequent small meals

• Plenty of fluids

• Avoid alcohol

• Avoid caffeine

• Pay attention to diet quality

­ Whole foods, wide variety of colorful produce

Conquering Cravings• Be aware of how food affects YOU­ Keep a food and mood journal

• Make the connection with brain chemicals­ Craving for sweets: serotonin­ Craving for fat: galanin

• Avoid deprivation• Find healthier substitutes• Maintain moderation• Work with an expert (Registered Dietitian)

References

• Somer E. (1999) Food and Mood: The complete guide to eating well and feeling your best, 2nd edition. New York, NY: Henry Holt and Company, LLC.

• Null G. (2000) The food-mood-body connection: nutrition-based and environmental approaches to mental health and physical well-being. New York, NY: Seven Stories Press.

• Roizen, M and Oz, M. (2006) YOU: On A Diet. The Owner’s Manual for Waist Management. New York, NY: Free Press, Simon & Schuster, Inc.