Food and Mood

Anxiety and depression are two conditions that few of us will escape in life. While sometimes the etiology is unclear, anxiety and depression can be triggered by traumatic life experiences, chronic stress, caregiver responsibilities, chronic health conditions, drugs and alcohol – to name a few. But can anxiety, depression and overall mood also be triggered by our dietary habits and overall nutrition? Conversely, are there certain foods that can positively effect our mood and behavior? In other words, do certain foods have natural anxiolytic and antidepressant abilities?

Well to address the first question, a diet high in refined carbohydrates (white rice, white bread, pop, donuts, pastries) causes sharp elevations then sharp drops in blood sugar. In addition to screwing up the regulation of insulin, this can lead to a decrease in energy, irritability and a general feeling of yuck. But it’s even worse than that. Diets high in refined sugars are actually harmful to the brain. There are many studies concluding that refined sugar impairs brain function, contributes to and even worsens mood disorders like depression.

Junk, fried and processed foods (fast foods, frozen meals, processed meats) have been the focus of many studies. It appears as though these foods alter gut bacteria which effects the immune system and leads to inflammation throughout the body and brain. This chronic inflammation has widely been tied to poorer mental health in adults and children and most notably depression. The SMILES trial of 2017 (Supporting the Modification of Lifestyle in Lowered Emotional States) compared the effect of eating an anti-inflammatory diet to supportive counseling in 67 patients diagnosed with depression. The conclusion was the patients who received the dietary intervention showed a significantly greater improvement compared to the counseling group.

So to address the second question. Diets high in anti-inflammatory type foods (nuts, whole grains, fruits, vegetables and oily fish) are known to balance neurochemicals within the brain and help to regulate mood and cognition. Antioxidant nutrients such as vitamin C and E as well as natural plant compounds reduce free radical damage to the brain which effects mental health. Folic acid, a B vitamin found in legumes, green leafy vegetables, asparagus, beets, brussel sprouts, broccoli, nut and seeds, bananas, papaya, blueberries, fortified grains and yeast, is necessary for the production of serotonin which is a brain chemical responsible for mood regulation.

In my research on specific plants that have been studied for their effect on mood I found the following interesting information. The National Institute of Health (NIH) published a study on PARSLEY with this conclusion:

“Parsley, a culinary herb used worldwide, presents enormous health benefits and through this study it has been known to have remarkable antidepressant and anxiolytic activity especially in the dose of 100mg/kg body weight. In the search for an effective medicine with few or no side effects parsley could be a well-placed alternative.” The study encourages daily consumption. I love how they classify parsley as a medicine!

According to the Journal of Ayurveda and Integrative Medicine, BASIL has anti-anxiety and anti-depressant properties that are comparable to diazepam (valium) and antidepressant medications. People who took 500mg of basil extract each day felt less anxious, stressed, depressed and more social. This is one of the reasons I have a huge valium basil plant in my house!

An article written in Scientific Wellness states BLUEBERRIES have been shown to have a positive effect on mood within two hours after consumption. Blueberries increase blood flow to the brain, increase monoamine oxidase which is an enzyme needed to produce serotonin and dopamine and binds to benzodiazapine receptors for anti-anxiety effects. I eat a half a cup of blueberries every day – that’s right – 7 days a week for this very reason.

While prescription medication certainly has its place in cases of diagnosed clinical depression and anxiety, sometimes all that is needed is a prescription for good nutrition. The food-mood connection is not hokey pokey. Nutritional psychiatry is a very real thing. We are what we eat and also what we don’t eat!

https://pubmed.ncbi.nlm.nih.gov/28137247/

https://pubmed.ncbi.nlm.nih.gov/33916097/

https://www.scientificwellness.com/blog-view/blueberries-improve-mood-within-hours–597

Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.

30 thoughts on “Food and Mood”

  1. Thanks for another informative web site. Where else could I get that kind of information written in such an ideal way? I have a project that I am just now working on, and I have been on the look out for such info.

    1. That makes me feel so good Shasta. Good luck with your project and if there is any other way that I can help you with it let me know. I wouldn’t mind getting an update on the outcome of it later if you don’t mind. Have a great weekend.

  2. Excellent read, I just passed this onto a colleague who was doing a little research on that. And he actually bought me lunch because I found it for him smile Therefore let me rephrase that: Thank you for lunch!

    1. That story makes me smile. It’s exactly the intent of my blog. Helping others. But then you help your friend by sharing my article and then he helps you by buying lunch. I truly believe our diet affects mood but doing good for others effects it as well. The happiness and high that giving gives us – the release of all those positive feel good endorphins – is so much more powerful then any drug in the world. I hope lunch was good 🙂

  3. you’re actually a excellent webmaster. The website loading speed is incredible. It seems that you are doing any distinctive trick. Moreover, The contents are masterpiece. you have done a fantastic activity on this subject!

    1. Thank you so much Ashleigh. That is good to know regarding the speed. I appreciate the positive feedback regarding my article and I’m glad you enjoyed.

  4. Hello, i think that i saw you visited my site thus i came to 搑eturn the favor?I am attempting to find things to improve my website!I suppose its ok to use a few of your ideas!!

  5. Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

    1. Awww sounds like a lovely beach outing minus the hermit crab experience. Maybe you can get A House for Hermit Crab childrens story at the library and read it to her. It’s a cute little story about a little hermit crabs troubles with always outgrowing his house (shell). She might empathize with these poor little crabs. You can also buy her a seashell so she can hear the ocean without the threat of a crab. I hope you can think of a creative way to get back to the beach!!

  6. Great beat ! I wish to apprentice whilst you amend your site, how can i subscribe for a blog site? The account aided me a appropriate deal. I were tiny bit familiar of this your broadcast offered bright transparent idea

    1. Thank you Darron. I am a new blogger. Been wanting to do this but never knew where to start. I did research on good platforms and chose WordPress and site host is Bluehost. I watched many WorkPress tutorials before I got the nerve to start it up. Made many mistakes and lots of frustration in the process. It’s by no means perfect – I have a long ways to go – but I’d say not bad for someone who has never taken computer or website design classes. If I can do it you surely can.

  7. I抦 not that much of a internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back later. Many thanks

  8. There are definitely quite a lot of details like that to take into consideration. That is a nice level to deliver up. I provide the ideas above as basic inspiration however clearly there are questions like the one you carry up where an important factor will be working in sincere good faith. I don?t know if best practices have emerged round things like that, but I’m certain that your job is clearly identified as a good game. Both boys and girls feel the affect of only a moment抯 pleasure, for the remainder of their lives.

    1. An interesting comment Vincent and thank you very much. We live in a society (Western civilization) where high fat, high calorie foods are a status symbol, promoter of comfort and pleasre without realizing the negative consequences to our health down the line. I think, far too often, intead of talking to a patient about good nutrition, daily activity/exercise, healthy relationships etc. the automatic answer is prescribing a medication. Good nutrition is extremely powerful
      and seldom prescribed.

  9. Thank you, I’ve recently been searching for information approximately this topic for ages and yours is the best I have found out so far. However, what in regards to the bottom line? Are you positive in regards to the supply?

    1. I am glad you came across my article Kent. Good nutrition plays an integral role in how we feel physically and emotionally. Refined carbs and processed foods takes a toll on our brain health and the SMILES study supports that. The consumption of anti-inflammatory foods and the effects they have on balancing neurochemicals is something i firmly believe in. I live in NE OH with long dreary winters that used to depress me to no end. 3 years ago when I really go serious about WFPB eating I noticed a change in my attitude about weather. Now I have a huge appreciation for rain, clouds and snow and the only thing that changed with me is converting over to clean eating. Oh – and daily 30 – 40 minutes of exercise which, if I don’t get that in I turn mean and ugly! The last 2 lines in the article are: Nutritional psychiatry is a very real thing. We are what we eat and also what we don’t eat! Perhaps it was the “and also what we don’t eat”??? By this I mean if we elimiate the junk, processed foods and cut down considerabely on refined sugars (cookies, donuts, cakes, pastry, pop etc) we will be positively affecting our overall health and mood. Continue ready and I love your comments 🙂

  10. Hi there! I’m at work surfing around your blog from my new iphone! Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the superb work!

    1. Wow – thank you so much and congratulations on your new iphone! I am so glad that you enjoy my content. Feedback, good or bad, is very important to me. Your postive comments are very motivating. I love writing my posts. It serves 2 purposed to me. It allows me to make a positive impact on the lives of others but it alse helps to keep me on track with my health as well.

  11. I was suggested this web site by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my difficulty. You are wonderful! Thanks!

    1. I am glad your cousin suggested my blog. The posts are written by me. Whatever your difficulty is Annette you can overcome it. Knowledge is power. The more you know the better you can control. Stay strong and determined to make changes.

  12. Great goods from you, man. I have understand your stuff previous to and you are just too fantastic. I actually like what you have acquired here, really like what you’re saying and the way in which you say it. You make it enjoyable and you still take care of to keep it smart. I cant wait to read far more from you. This is really a terrific site.

    1. Your comment makes me feel so good and it motivates me to continue sharing healthy articles and recipes. Thank you so much for taking the time to comment. To the best of health in 2022!

    1. Thank you for the compliment Mallory. I love researching and learning – for my own personal use plus the added bonus of sharing. My hubby just retired in May and he would like me to retire as well but honestly I get so much safisfaction out of helping people on my job. I started this blog thinking if I am forced to retire (I don’t really want to) I need another way to help people.

  14. At this time it looks like WordPress is the best blogging platform
    out there right now. (from what I’ve read) Is that what you are using on your blog?

    1. Yes my platform is WordPress sponsored by Bluehost. I have been more than satisfied so far. I ran into a few snags a few weeks ago and the online support team was knowledgeable and very professional. They completely fixed the issues.

Comments are closed.