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What we eat and when we eat it can affect our moods, our minds, and our ability to work
productively all day and sleep soundly at night. In turn, moods can affect our appetites and
our food selection. Much of this occurs through the action of neurochemicals, chemicals in the
brain that transmit information. Take this self-assessment questionnaire and see if your diet
may be preventing you from feeling as good as you could. Please choose the following questions:
- Do you feel tired or sleepy after lunch?
- Do you have cravings for carbs in the afternoon or evening?
- Do you often feel depressed, blue, anxious or “low”?
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Do you feel tired or sleepy after lunch?
You may be eating too many starchy or sweet carbs at lunchtime. A meal of pasta, for example,
with or without bread, can raise insulin levels significantly. The rise of insulin allows
tryptophan, an amino acid, to reach the brain. Once it gets there, it is used to make serotonin,
a brain chemical that induces relaxation and calm but, at high levels, can cause lethargy and
sleepiness. Try eating a lower-carb, higher-protein lunch, such as chicken and salad—and go
easy on the breadsticks. Protein foods trigger the production of dopamine, which will keep you
awake, and vegetables won’t raise insulin (and thus serotonin) enough to make you sleepy. This
should help you stay alert and productive for the rest of your working day.
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Do you have cravings for carbs in the afternoon or evening?
Carb cravings can be caused by any number of factors, many of them related to diet. If you use
alcohol regularly, have PMS, eat a low-fat diet, or crave carbs when you’re stressed or in a “low”
mood, please click on the appropriate question(s) below.
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Do you drink alcohol on a regular basis?
Regular use of alcohol may either cause or exaggerate a low level of brain serotonin. Low
serotonin levels are often associated with cravings, especially for carbohydrate foods. To help
keep your serotonin up, limit alcohol consumption by drinking less often or having fewer drinks
when you do drink.
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Do you crave carbs premenstrually?
There is a premenstrual drop in both serotonin and beta-endorphin levels. Beta-endorphin is the
chemical associated with the so-called runner’s high. It’s a natural pain-killer and a
brain/body “feel-good” chemical. The drop in these two chemicals has been shown to trigger cravings for carbs. However, eating a diet that is too high in foods that trigger these
chemicals, e.g., sweets and starches, can actually worsen PMS and the cravings that go with it.
Limit sweets on a regular basis and supplement your diet with vitamin B-complex premenstrually.
B vitamins are involved in the function of several neurochemicals, including serotonin.
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Do you get cravings when you’re stressed?
Although short-term stress is an appetite killer, chronic stress tends to stimulate appetite.
However, for some people, almost any stress can trigger the desire to eat, specifically sugar.
This has to do with the release of beta-endorphin under stress, which make us want to eat more
food—and to eat sugars (or fats) in particular. Try to handle the urge eat with wholesome
foods—veggies or whole grains, for example. Stress management techniques, such as deep
breathing or visualization, can also be helpful.
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Is your diet too low in fats?
Healthful fats are found in such foods as nuts and seeds (raw is better than roasted), avocados,
and olive, canola and walnut oils. When fats or proteins first enter the small intestine, we
secrete a substance known as cholecystokinin (CCK), which produces a feeling of satiety.
Interestingly, CCK cuts down on carb consumption and cravings specifically. A diet too low in
fats can thus result in carb cravings and overeating. So eat some healthful fats with
your meals.
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Do your cravings occurs when your mood is low (for instance, when you’re depressed, anxious,
bored, etc.)?
Dysphoric mood states are associated with cravings, typically for carbohydrates. Please see the
next section.
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Do you often feel depressed, blue, anxious or “low”?
What we eat can cause such low mood states, or exaggerate a tendency to them. If your diet is
high in white flour or sugar, low in protein and/or veggies, or you drink alcohol frequently,
please click on the appropriate question(s) below.
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Do you eat lots of starchy carbs?
A diet too high in carbs, especially starchy or sweet carbs, will trigger high levels of insulin
production. This can actually change the neurochemical balance of the brain. To give just one
example, a high-carb diet can make you insulin resistant. Since insulin action is necessary for
the production of brain serotonin, insulin resistance could cut down on serotonin production,
leading to “low” mood states. When you eat carbohydrates, select vegetables, lentils, or beans, rather than always going for the pastas and breads, which may trigger more insulin. Keep your intake of sweets to a minimum.
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Is your diet low in protein?
Another possibility is that your diet is too low in protein. Protein is made of many “building
blocks”, called amino acids. One of these is tyrosine, which the brain uses to make two chemicals, norepinephrine and dopamine. Low levels of norepinephrine can lead to depression, while low levels of dopamine can lead to the “blahs.”
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Tryptophan, used to make serotonin, is also an amino acid, so it too comes from protein. Studies
have shown that diets low in tryptophan can trigger depressive symptoms in susceptible people.
Furthermore, low levels of vitamin B6, found in protein foods and whole grains, can result in
impaired synthesis of serotonin, dopamine and norepinephrine and thus result in a number of mood
disorders. Make sure you have lean protein (fish, turkey or chicken, for example) with your meals
throughout the day.
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Do you eat whole grains or refined white-flour products?
Whole grains contain vitamin B6 and thiamin. Both are necessary for proper synthesis and function
of serotonin, dopamine and norepinephrine. A diet high in refined carbs, such as white flour
products or sugars, can result in a deficiency of thiamin and/or B6, leading to depression and
other mood disorders associated with low levels of these neurochemicals. Whenever possible,
choose whole grains over refined-flour products.
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Do you eat enough leafy vegetables?
Leafy vegetables contain folate or folic acid. A diet deficient in folate can result in low
levels of serotonin production and depression. Build big salads from a variety of greens and
enjoy them often.
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Do you drink alcohol frequently?
Alcohol actively destroys vitamin B6 and causes malabsorption of folate, both necessary for
serotonin production. B6 is also necessary for proper synthesis of norepinephrine and dopamine,
as stated above. Thus, alcohol consumption can result in mood disorders due to low levels of
these three neurochemicals. In addition, alcohol use can result in reactive hypoglycemia, a
condition of low blood glucose following the consumption of alcohol. This in itself is associated
with various mood-state disorders from depression to irritability to angry outbursts or temper
tantrums. If you drink alcohol, do so in moderation.
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On the basis of your answers to these questions, you may wish to follow these general dietary
recommendations:
- Eat lean protein (e.g., turkey, fish, or chicken) throughout the day.
- Avoid starchy or sweet carbs at lunchtime.
- Eat plenty of vegetables, especially leafy greens.
- Choose whole grains rather than white flour products whenever possible.
- Include some "healthful" fats in your meals.
- Limit alcohol consumption.
These guidelines can help you feel better in terms of both your mood and your energy
levels—whatever you may be doing throughout your day or week. You may also find that
your food cravings diminish and, along with them, the urge
to overeat!
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