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Foods & Moods

Neurotransmitters

Research on the connection between a person's mood and the food he or she eats has revealed what many people have long believed, that eating a certain food can influence a person's mood—at least temporarily. Research by Judith Wurtman, a professor at the Massachusetts Institute of Technology (MIT), has focused on how certain foods alter one's mood by influencing the level of certain brain chemicals called neurotransmitters.  Wurtman has reported that people are more alert when their brains are producing the neurotransmitters dopamine and norepinephrine, while serotonin production in the brain has been associated with a more calming, anxiety-reducing effect (and even drowsiness in some people).

How does diet play a role? The foods that increase the production of serotonin in the brain are high in carbohydrates. Many kinds of foods carbohydrates, such as candy, cereal, and pasta, can produce a temporary increase in brain serotonin—and a subsequent calming or anxiety-reducing effect. This explains why people may feel drowsy in the afternoon after eating a large meal of pasta, since a rise in serotonin in the brain can also lead to drowsiness. Carbohydrates affect brain serotonin because they increase the amount of tryptophan in the brain. Tryptophan is the amino-acid precursor of serotonin.

The two other important brain chemicals that appear to be influenced by foods, dopamine and norepinephrine, produce a feeling of alertness, an increased ability to concentrate, and faster reaction times. There are two possible mechanisms for how this happens: (1) serotonin production is blocked by the consumption of protein-rich foods, resulting in increased alertness or concentration, or (2) levels of dopamine and norepinephrine are increased by the consumption of protein-rich foods.
 

Size of Meal

Another factor that influences alertness and performance is the size of a meal. Large lunches containing 1,000 calories have been associated with decreased performance in the afternoon. Such high-calorie lunches tend to be high in fat. A lunch consisting of a double hamburger, french fries, and a shake would fit into this category. The size of a meal makes a difference because fat slows down absorption, and because blood flow to the stomach is increased for a longer period of time, resulting in less blood flow to the brain. The result is to feel sleepy and sluggish.

Circadian Rhythms

Circadian rhythms also affect eating and performance. These rhythms influence when individuals are more active, and when they are more likely to be sleepy. Research indicates there are different eating patterns for individuals with different rhythms. These eating patterns can enhance energy levels and performance. For example, "morning people" are usually at their best and most focused during the early hours of the day. Although breakfast is important, what foods these people eat becomes more important at lunch and throughout the afternoon. The energy level of a morning person begins to drop during the afternoon, and evening is their least alert and productive time. Thus, what they choose to eat at lunch and for snacks can make a difference in how they feel later in the day.

Additional Reading

The Top Ten Good Mood Foods:  Eat These to Lift Your Spirits and Your Energy Levels

Food Allergies and Depression

Food and Anxiety / Anti-Anxiety Diet

Nutritional Therapy for Anxiety Disorders

"Sam is a wonderful cook! He's provided me with a convenient way to have foods with a lot of variety and flavor. He can make a wide range of items from around the world and also healthy options. Being vegetarian in Buenos Aires was a little difficult at first, but with Sam's help I am very well fed!"

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