Food & Mood

Many of us have probably been fighting the dark days of winter by self-medicating with food 'stressors' such as sugar, caffeine, alcohol, chocolate, wheat-containing foods, additives, dairy, and some saturated fats. Now is the time to kick the sugar and refined carbohydrates. Want to overcome the blah feelings you may be experiencing as winter wanes?

Eat foods high in key amino acids
The two amino acids that matter most and most often affect mood are tryptophan (for serotonin) and tyrosine (for dopamine and its cousin adrenaline).

• Foods high in tryptophan include turkey, milk, oil-rich fish, avocado, pumpkin seeds and bananas.


• Foods high in tyrosine include meat, eggs, fish, milk products, beans, nuts and soy products.

I became interested in the “food/mood” connection when I had the opportunity to hear a presentation by John Bagnulo. With a Ph.D. in Food & Nutrition, Bagnulo says that neurologically we need omega 3s, vitamin D3, and vitamin B12. Study the lists below to figure out how to get them into your diet.

Omega 3 (anti-inflammatory)

• found in plants, walnuts & flax


• eat 4-5 Brazil nuts/day(grown in Bolivia and not in Spain) or ¼ cup of walnuts/day


• take fish oil supplements (arctic cod liver oil 3500-4000 IUs will treat full blown depression)


• eat cold water fatty fish such as Pacific halibut, sardines, or wild salmon 2-3 times a week (haddock & cod do not have omega 3s)
  enjoy those egg yolks or reindeer meat
  

Vitamin D3 (controls rate of cell division and is needed by everyone in northern hemisphere)

• need 5000 IUs/day (except in June/July/August)


• take selenium


• get 3000 from fish oil


• can eat seal liver or Shitake mushrooms dried in the sun


• eat 4-5 Brazil nuts/day


• eat dark green vegetables such as kale & mustard greens


• eat tempeh and tofu
  

Vitamin B12 (affects mood, energy, and outlook)

• need 1000 mg/day (a challenge for strict vegetarians)


• eat spinach, beans, miso, sauerkraut


• if not enough, there is a risk of dementia


• if in doubt, Honocysteine is a helpful test to find out your levels
  

When asked for overall recommendations on staying healthy and having a positive attitude toward life, Bagnulo gave the following tips.

• eat a low protein diet of fruits (apples, grapefruits, dark cherries) and vegetables


• to help prevent arthritis eat watermelon & pineapple


• to get iron: eat oysters (also great for minerals), spinach & beets (enhanced by lemon juice)


• anti-skin cancer: use sun block not sun screen, eat Brazil nuts, take selenium


• don’t overcook pasta or baked potato


• good to eat daily: beans, lentils, humus, tempeh


• eat steel oats, millet, quinea, kasha, wild & brown rice, not boxed cereal


• for help with balance and chronic pain - eat almonds, Black Mission figs, and oranges

In summary, give these food 'supporters' a try: water, vegetables, fruit, oil-rich fish, nuts and seeds, whole-grain foods, fiber, protein, and organic food. (Stressors and supporters lists from PCC Natural Markets.)