1

Food & MoodFood & Mood

Jennifer Adler, M.S., C.N.Jennifer Adler, M.S., C.N.

What we eat = How we feelWhat we eat = How we feel

�� Grown accustomed to being under the Grown accustomed to being under the weather or not up to parweather or not up to par

�� What we eat can have a profound effect on What we eat can have a profound effect on how we feel now & laterhow we feel now & later

�� There is no reason to put up with feeling There is no reason to put up with feeling bad, mindlessly overeating or thinking poorlybad, mindlessly overeating or thinking poorly

2

Food & Mood is CyclicalFood & Mood is Cyclical

�� Poor eating habits = depression, mood Poor eating habits = depression, mood swings, poor concentration or fatigue swings, poor concentration or fatigue ��more poor food choicesmore poor food choices

�� Depression, tired or stressed = poor eating Depression, tired or stressed = poor eating habits habits �� feeling worsefeeling worse

Immediate Food & Mood ConnectionImmediate Food & Mood Connection

�� Getting by rather than feeling greatGetting by rather than feeling great

�� Breakfast or lack of affects how clearly you Breakfast or lack of affects how clearly you think, food cravings & energy levelsthink, food cravings & energy levels

�� What was eaten 2 hours ago is having an What was eaten 2 hours ago is having an effect on your mood right noweffect on your mood right now

3

Long Ranging EffectsLong Ranging Effects

�� Mood, thinking, energy levelMood, thinking, energy level

�� Protecting brain cellsProtecting brain cells

�� Handle stress betterHandle stress better

�� �� fatiguefatigue

Feel BetterFeel Better

�� �� energyenergy

�� �� coldscolds

�� �� infectionsinfections

�� �� other illnessesother illnesses

4

Food as MedicineFood as Medicine

�� HippocratesHippocrates

�� Natural & artificial chemicalsNatural & artificial chemicals

�� Powerful medicinePowerful medicine

�� Support our physical & mental healthSupport our physical & mental health

General Eating GuidelinesGeneral Eating Guidelines

�� 4545--65 % calories from complex carbohydrates65 % calories from complex carbohydrates�� 2020--35 % from healthy fat35 % from healthy fat�� 1010--35 % from protein35 % from protein�� Limit intake of refined sugar, refined Limit intake of refined sugar, refined

carbohydrates, processed foods, alcohol and carbohydrates, processed foods, alcohol and caffeinecaffeine

�� Reduce exposure to pesticides and herbicidesReduce exposure to pesticides and herbicides�� Eliminate the intake of artificial food additives, Eliminate the intake of artificial food additives,

colors and preservatives.colors and preservatives.�� Eat a rainbow everydayEat a rainbow everyday�� Eat from an Eat from an ““idealideal”” plateplate

5

Whole FoodsWhole Foods

Do I mean this?Do I mean this?

6

More like thisMore like this

Ask yourself these questions Ask yourself these questions

�� Can I imagine it growing?Can I imagine it growing?

�� How many ingredients does it have?How many ingredients does it have?

�� What has been done since it was harvested?What has been done since it was harvested?

�� Is this product part of a food or the whole thing?Is this product part of a food or the whole thing?

7

What is this food?What is this food?

�� Sugar, hydrogenated vegetable oil, high Sugar, hydrogenated vegetable oil, high fructose corn syrup, water, sodium fructose corn syrup, water, sodium caseinatecaseinate, natural and artificial flavor, , natural and artificial flavor, polysorbatepolysorbate 60, 60, sorbitansorbitan monostearatemonostearate, , xanthanxanthan and guar gums, sodium and guar gums, sodium polyphosphate, beta carotenepolyphosphate, beta carotene

Did you guess?Did you guess?

�� It is Cool Whip, a whipped cream substituteIt is Cool Whip, a whipped cream substitute

�� Whipped cream has:Whipped cream has:

-- cream cream

-- sugarsugar

-- vanilla (maybe)vanilla (maybe)

3 vs. 15 ingredients 3 vs. 15 ingredients

8

Should we eat processed food?Should we eat processed food?

�� Processed foods often Processed foods often contain additives and contain additives and chemicals our bodies are chemicals our bodies are unable to recognize.unable to recognize.–– ExampleExample-- high fructose corn high fructose corn

syrupsyrup

How can I tell ?How can I tell ?

�� Cellophane wrappersCellophane wrappers

�� BoxesBoxes

�� Many ingredients and Many ingredients and preservatives listed on preservatives listed on the nutrition label.the nutrition label.

9

During the refining process During the refining process

�� FiberFiber

�� VitaminsVitamins

�� MineralsMinerals

�� AntioxidantsAntioxidants

�� PhytochemicalsPhytochemicals

�� Are all lostAre all lost

10

Why consume a WholeWhy consume a Whole--Foods Foods Based Diet?Based Diet?

�� Better for the earth (sustainability)/animalsBetter for the earth (sustainability)/animals

�� Whole cells, so many nutrientsWhole cells, so many nutrients

�� Generally nutrient denseGenerally nutrient dense

�� Synergistic effect of nutrients in whole foodsSynergistic effect of nutrients in whole foods

–– E.g. apple vs. apple sauce vs. apple juiceE.g. apple vs. apple sauce vs. apple juice

–– Scientific evidence vs. individual nutrients e.g. DASH Scientific evidence vs. individual nutrients e.g. DASH

diet and blood pressure, whole grains and type 2 diet and blood pressure, whole grains and type 2

diabetesdiabetes

Eat Whole FoodsEat Whole Foods

�� ProteinProtein-- meat, fish, poultry, legumes, meat, fish, poultry, legumes, fermented soy and eggsfermented soy and eggs

�� Healthy fatsHealthy fats--avocados, nuts and seeds, avocados, nuts and seeds, olives, cold water fisholives, cold water fish

�� Fresh vegetablesFresh vegetables

�� Fresh fruitFresh fruit

11

Eat Whole Foods, continuedEat Whole Foods, continued

�� Whole grainsWhole grains-- wild rice, brown rice, wild rice, brown rice, quinoa, millet, amaranth, quinoa, millet, amaranth, teffteff, barley, , barley, buckwheat, rye, whole wheat and oatsbuckwheat, rye, whole wheat and oats

Organic?Organic?

�� The ratThe rat’’s nose knowss nose knows

�� Higher antioxidants & Higher antioxidants & phytochemicalsphytochemicals

12

Why does organic produce have Why does organic produce have higher higher phytochemicalphytochemical levels? levels?

�� PhytochemicalsPhytochemicals are chemicals created by plants are chemicals created by plants to defend themselves against microbes and to defend themselves against microbes and microbes, to make themselves unpalatable. Most microbes, to make themselves unpalatable. Most of the aromas of vegetables, herbs and spices of the aromas of vegetables, herbs and spices come from defensive chemicals. They may smell come from defensive chemicals. They may smell pleasant to us but the plants make them to repel pleasant to us but the plants make them to repel their enemies. their enemies.

Why Change?Why Change?

�� Benefit from your effortsBenefit from your efforts

�� Recognize the longerRecognize the longer--term benefits as being term benefits as being more important to you than any initial short more important to you than any initial short term pleasureterm pleasure

13

Diet & DepressionDiet & Depression

�� Influences brainInfluences brain’’s behaviors behavior�� Brain chemicals (neurotransmitters) regulate our Brain chemicals (neurotransmitters) regulate our

behavior & are closely linked to mood, are behavior & are closely linked to mood, are controlled by what we eatcontrolled by what we eat

�� Dopamine, norepinephrine & seratoninDopamine, norepinephrine & seratonin�� Protein Protein �� Essential fatty acidsEssential fatty acids�� Vitamin B3 & B6, iron, folate, copper, calcium & Vitamin B3 & B6, iron, folate, copper, calcium &

magnesium magnesium �� Complex carbohydratesComplex carbohydrates

Nutritional Causes of DepressionNutritional Causes of Depression

�� Frequent consumption of caffeine or sugarFrequent consumption of caffeine or sugar

�� Deficiencies of biotin, folic acid, pyridoxine Deficiencies of biotin, folic acid, pyridoxine (B6), riboflavin (B2), thiamine (B1), vitamin (B6), riboflavin (B2), thiamine (B1), vitamin B12, vitamin C, calcium, copper, iron, B12, vitamin C, calcium, copper, iron, magnesium, or potassiummagnesium, or potassium

�� Excesses of magnesium or vanadiumExcesses of magnesium or vanadium

�� Food sensitivitiesFood sensitivities

14

Foods Good to EatFoods Good to Eat

�� Foods high in B1 (thiamine)Foods high in B1 (thiamine)

�� Essential for energy production, nerve cell Essential for energy production, nerve cell function & carbohydrate metabolismfunction & carbohydrate metabolism

�� Deficiency can cause fatigue & depressionDeficiency can cause fatigue & depression

�� Rich sources include soybeans, brown rice, Rich sources include soybeans, brown rice, sunflower seeds, whole wheat & brewersunflower seeds, whole wheat & brewer’’s s yeastyeast

Foods Good to EatFoods Good to Eat

�� Eat foods high in B6 (pyridoxine)Eat foods high in B6 (pyridoxine)�� B6 deficiency is associated with depressionB6 deficiency is associated with depression�� B6 is important for maintaining hormone balance & B6 is important for maintaining hormone balance &

immune function & is involved in the use & formation or immune function & is involved in the use & formation or neurotransmittersneurotransmitters

�� Good sourcesGood sources-- BrewerBrewer’’s yeast, whole grains, legumes, s yeast, whole grains, legumes, bananas, seeds, nuts, potatoes, Brussels sprouts, bananas, seeds, nuts, potatoes, Brussels sprouts, cauliflowercauliflower

�� Supplement with PSupplement with P--55--P (pyridoxal 5P (pyridoxal 5’’ phosphate) an phosphate) an activated form of B6, if you have poor liver functionactivated form of B6, if you have poor liver function

15

Foods Good to EatFoods Good to Eat

�� Foods high in folateFoods high in folate

�� Folate deficiency is linked to depressionFolate deficiency is linked to depression

�� Folate & B12 Folate & B12 �� SAMe levels (associated SAMe levels (associated with decreased seratonin)with decreased seratonin)

�� SourcesSources-- brewerbrewer’’s yeast, green leafy s yeast, green leafy vegetables, dairy & whole grainsvegetables, dairy & whole grains

Foods Good to EatFoods Good to Eat

�� Vitamin C depletion leads to depression. It is important for Vitamin C depletion leads to depression. It is important for the production of neurotransmitters & hormones.the production of neurotransmitters & hormones.

�� �� immune function by immune function by �� white blood cell activity, white blood cell activity, ��interferons, interferons, �� antibody response & levels, antibody response & levels, �� secretion of secretion of thymic hormones, and is also important in collagen thymic hormones, and is also important in collagen formation. High urinary excretion of vitamin C occurs when formation. High urinary excretion of vitamin C occurs when you are emotionally & physically stressed.you are emotionally & physically stressed.

�� Found in red chili peppers, guavas, kale, parsley, collard Found in red chili peppers, guavas, kale, parsley, collard greens, turnips, broccoli, Brussels sprouts, mustard greens, turnips, broccoli, Brussels sprouts, mustard greens, kiwi, strawberry & citrus fruitsgreens, kiwi, strawberry & citrus fruits

16

Foods Good to EatFoods Good to Eat

�� Add tryptophan, Tyrosine & Phenylalanine containing foodsAdd tryptophan, Tyrosine & Phenylalanine containing foods�� Tryptophan is a precursor to seratonin & melatonin. A Tryptophan is a precursor to seratonin & melatonin. A

deficiency of seratonin contributes to depression. deficiency of seratonin contributes to depression. �� Tyrosine is a precursor to norepinephrine and may Tyrosine is a precursor to norepinephrine and may

stimulate thyroid hormone synthesis. Low levels have been stimulate thyroid hormone synthesis. Low levels have been seen with depression.seen with depression.

�� Complex carbohydrate rich meals Complex carbohydrate rich meals �� brain uptake of brain uptake of tryptophan. This has a calming effect, whereas excess tryptophan. This has a calming effect, whereas excess protein tends to decrease brain tryptophan uptake. protein tends to decrease brain tryptophan uptake. Carbohydrates promote sleep.Carbohydrates promote sleep.

�� Found in animal source foodsFound in animal source foods-- eggs, dairy, meats eggs, dairy, meats

More Foods that Help MoodsMore Foods that Help Moods

�� Raw fruits & vegetables, bitter greens, dandelion Raw fruits & vegetables, bitter greens, dandelion greens, endive; these help cleanse the liver, greens, endive; these help cleanse the liver, improve digestion & aid in elimination of waste & improve digestion & aid in elimination of waste & toxinstoxins

�� Salmon & white fish provide protein with EFASalmon & white fish provide protein with EFA’’s. s. People with depression have lower levels of PGE1 People with depression have lower levels of PGE1 & & �� activity of delta 6 desaturase enzyme (used to activity of delta 6 desaturase enzyme (used to make PGE1 from EFAmake PGE1 from EFA’’s) reducing their ability to s) reducing their ability to make PGE1, a natural modulator of pain & make PGE1, a natural modulator of pain & inflammationinflammation