Food and Mood
Current mood aside, I am interested in the way diet influences our mental health. It seems like every day there's a new study linking nutrition and overall wellbeing, but what does it mean for us now? The pandemic has made so many changes to how we live; working longer hours, spending less time socializing because of stress or anxiety, even patience becomes scarce sometimes! And as you might suspect, food consumption patterns also changed dramatically over these past few years with more people experiencing challenges related specifically around emotionality (or "emotional eating"). So let me share some recent research on this topic along with tips about eating well-balanced meals.
The Gut-Brain Relationship
The gut-brain barrier is a semi permeable wall that separates the gastrointestinal tract from our central nervous system. This important structure allows for nutrients and other molecules to pass through, but also prevents harmful toxins or bacteria entering your bloodstream. Researchers believe this amazing organ plays an integral role in maintaining mental health as well; studies have shown links between mood disorders like anxiety and depression with imbalances of intestinal bacteria too!
Our gut-brain barrier is an important player in maintaining our mental health. Did you know that the average person has about 1kg of bacteria living inside them? That's called a microbiome, and it makes sense why mood swings like anxiety or depression can be linked with imbalances within this ecosystem!
Probiotics
Inflammation affecting the brain's central nervous system (CNS) through certain immune responses has long been known to be implicated in depression. Probiotics are live microorganisms that mediate an anti-inflammatory response and enhance neurotransmitter capabilities.
How to get you some of that? Dietary sources of probiotics include yoghurt, kefir, fermented vegetables such as kimchi or sauerkraut, miso, and tempeh. Not all yogurts are created equal though.
My top brand picks:
Siggis – Icelanic cream-skyr
Wallaby Yoghurt
Tamar Valley Dairy
ACTIVA
Farmers Union
Probiotics are also available in the form of supplementation.
Vitamins and minerals
Did you know that some of the most important nutrients for regulating mood are micronutrients?
Micronutrients are required for the synthesis of many chemical messengers in the brain known as neurotransmitters. Serotonin, dopamine, γ-aminobutyric acid (GABA), and noradrenaline are the 4 major neurotransmitters that regulate mood. These chemical messengers are necessary to balance the intensity of signals between neurons in the brain and rest of the body. Low levels of serotonin have been linked with neurological disorders, anxiety, and depression.
Mood swings, anxiety, and irritability are often symptoms of nutrient deficiencies. Folate, zinc, magnesium, iron, selenium, and vitamin D have all been shown to be protective against these symptoms. Numerous studies have shown that patients diagnosed with depression are often deficient in one or more of these micronutrients.
The body needs B vitamins to make neurotransmitters, but choline is a unique nutrient because it's not classified as either mineral or vitamin. It does help produce the important chemical messenger acetylcholine which affects mood!
Top sources:
Folate: Green leafy vegetables, beans, peas, lentils, fortified food.
Zinc: Red meat, liver, egg yolk, oysters, bran.
Magnesium: Almonds, bananas, broccoli, oatmeal, soybeans, whole grains.
Iron: Red meat, poultry and fish, beans & pulses, fortified cereals.
Selenium: Brazil nuts, meat, fish, seeds, wholemeal bread.
Vitamin D: Sunlight, fortified foods, eggs.
B vitamins: Whole grains, meat, dairy, eggs, seeds, nuts, legumes, fruits, and vegetables.
Choline: Beef, eggs, fish, chicken, dairy, shiitake mushrooms, beans.
Mediterranean Diet
The Mediterranean Diet (MD) is one of those non-diet diets that ticks all the boxes. More like a way of life really – not just the food you eat, but how it’s prepared and one of the most important aspects – enjoying a meal with others.
The Mediterranean Diet is based on a daily intake of fruit, vegetables, wholegrains, legumes, nuts, fish, white meats and of course – olive oil. It also includes a moderate consumption of red meat, dairy, and oh yeah, a little wine 😊.
Check out one of my favourite Mediterranean recipes for baked trout here.
The Mediterranean diet has been shown to have a huge impact on mental wellbeing. It's nutrient-dense, low in processed foods and rich with antioxidants like vitamin C. It also boasts plenty of dietary fibre which helps keep you feeling fuller for longer so that those pesky hunger pangs don't get too strong!
The monounsaturated fats found within this cuisine provide an excellent balance between Omega 6 fatty acids (which promote inflammation) and omega 3 fatty acids considered anti-inflammatory agents - helping reduce pressure points throughout your body while improving cognitive performance.
Nootropics
Nootropics are cognitive enhancers, claiming to boost brain function. No. I’m not talking about the pill from Limitless. But what if some foods could help improve memory, attention span, energy and even sleep?
L-theanine
An amino acid found in oolong, green and black teas. L-theanine enhances the production of neurotransmitters serotonin and dopamine. Serotonin converts to melatonin in the brains pineal gland. Improving serotonin levels will ultimately improve melatonin levels which = better Zzzz.
During mental or emotional stress, L-theanine works to increase the release of neurotransmitter GABA, slowing down neuron circuits and restoring balance, resulting in calm and focus.
Omega 3 Fatty Acids
Omega 3 fatty acids have long been researched for their anti-inflammatory and neuro-protective actions. Omega-3 fatty acids are found primarily in fish oil and certain marine algae. Two omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — are thought to have the most potential to benefit people with mood disorders.
Food that will give you the greatest EPA/DHA bang for your buck? Salmon, Mackerel, Herring, Sardines, Tuna, trout, anchovy, halibut, crab.
Acetyl L-Carnitine (ALCAR)
ALCAR is a highly bioavailable form of the lysine derivative L-carnitine, which is produced naturally by the body but can also be synthesized from animal proteins in the diet.
ALCAR’s primary nootropic function is the enhancement of the acetylcholine system. It is known to be a precursor of acetylcholine, the neurotransmitter most closely associated with memory and learning.
It has also been shown to work within the brain cells themselves by helping maintain the integrity of the cellular mitochondria, - the “powerhouse” portion of the cell in which nutrients are converted to energy. Age-related deterioration of the mitochondria is associated with several disorders, including Alzheimer’s and other neurodegenerative diseases.
ALCAR is available without a prescription as a nutritional supplement.
References:
Hidese S, Ogawa S, Ota M, et al. Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients 2019;11(10):2362.
Bak, S. W., Choi, H., Park, H. H., Lee, K. Y., Lee, Y. J., Yoon, M. Y., & Koh, S. H. (2016). Neuroprotective Effects of Acetyl-L-Carnitine Against Oxygen-Glucose Deprivation-Induced Neural Stem Cell Death. Molecular neurobiology, 53(10), 6644–6652. https://doi.org/10.1007/s12035-015-9563-x
Nie, L. J., Liang, J., Shan, F., Wang, B. S., Mu, Y. Y., Zhou, X. H., & Xia, Q. R. (2021). L-Carnitine and Acetyl-L-Carnitine: Potential Novel Biomarkers for Major Depressive Disorder. Frontiers in psychiatry, 12, 671151. https://doi.org/10.3389/fpsyt.2021.671151
Smeland, O. B., Meisingset, T. W., Borges, K., & Sonnewald, U. (2012). Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochemistry international, 61(1), 100–107. https://doi.org/10.1016/j.neuint.2012.04.008
Wani, A. L., Bhat, S. A., & Ara, A. (2015). Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integrative medicine research, 4(3), 132–141. https://doi.org/10.1016/j.imr.2015.07.003
Ventriglio, A., Sancassiani, F., Contu, M. P., Latorre, M., Di Slavatore, M., Fornaro, M., & Bhugra, D. (2020). Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clinical practice and epidemiology in mental health : CP & EMH, 16(Suppl-1), 156–164. https://doi.org/10.2174/1745017902016010156
