This week, we're diving into the connection between nutrition and mood. Stay tuned for some fascinating insights!
Ever felt your energy tank after a sugary breakfast?
That's your body's way of telling you something.
Dr. Adrienne Youdim is a triple board-certified internist, obesity medicine, and physician nutrition specialist who loves sharing the science of living well. Her goal is to help listeners redefine nutrition to include not only the food they eat but all the ways in which they can nourish themselves physically, mentally, and emotionally.
In this episode, we explore how food impacts neurotransmitters like serotonin and dopamine.
Listen to this episode of Health Bite for practical tips on incorporating mood-boosting foods into your daily routine.
Remember, while diet plays a role in mood, it's not a cure-all for mental health issues.If you're struggling, don't hesitate to seek help from a mental health professional.
Give this episode a listen and take the first step towards a healthier, happier you!
What You’ll Learn From This Episode
- Discover how the food we eat can impact our energy levels and mood, delving into the role of neurotransmitters like serotonin in regulating mood and overall well-being.
- Learn about the basics of brain chemistry, focusing on neurotransmitters like serotonin and their role in regulating mood.
- Gain tips on incorporating mood-boosting foods into your diet, including meal planning, choosing healthy snacks, being mindful of eating habits, and visiting farmers markets for fresh produce.
"Try adjusting your diet for just one week and see what you notice in your mood and overall mental health." - Dr. Adrienne Youdim
Connect with Dr. Adrienne Youdim
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Have you ever felt your mood tank because of something you ate? Im sure you have even if you havn’t noticed. Stay tuned and I will jog your memory because this week In keeping with the theme of mental health awareness month, we are going to talk about "Nutrition and your Mood.
I'm your host Dr Adrienne Youdim. I am triple board certified as an internist, obesity medicine and physician nutrition specialist and I just love sharing the science of living well. My goal is to help you redefine nutrition to include not only the food that we eat, but all the ways in which we can nourish ourselves physically, mentally and emotionally. So thank you for being here on this journey with me.
So let me ask you. Has this ever happened to you?
Well there is a reason for it…(when you eat a sugary meal)
But there’s much more to the story. Lets talk a bit about Brain chemistry basics which take us to neurotransmitters. .
Neurotransmitters are chemical messengers that are responsible for regulating our mood, behavior, and our overall mental state. The first is one you know well…
1. Serotonin: referred to as the "feel-good" neurotransmitter, helps regulate mood, anxiety, and happiness. Imbalances in serotonin are linked to depression and The most common antidepressants, SSRIs (selective serotonin reuptake inhibitors), work by increasing serotonin levels in the brain, which can help improve mood and reduce anxiety.
2. Dopamine: This neurotransmitter is associated with pleasure and reward. It motivates us to take actions that are perceived as rewarding and reinforces enjoyable behaviors by providing a sense of pleasure when activities are completed. Low levels of dopamine can lead to feelings of apathy, lack of motivation, and decreased enjoyment of life, which are often observed in depression.
3. Norepinephrine (Noradrenaline): Norepinephrine plays a role in mood regulation and alertness. It is particularly involved in stress responses, increasing arousal, and preparing the body for action. In the brain, it enhances alertness and speeds reaction time. Antidepressants that target both serotonin and norepinephrine are used to treat several types of mood disorders.
4. GABA (Gamma-aminobutyric acid): GABA is primarily a calming neurotransmitter, helping to reduce feelings of anxiety and stress by inhibiting nerve transmission in the brain. Medications that increase GABA activity are commonly used to treat anxiety and improve sleep.
These neurotransmitters interact in complex ways to help stabilize our mood and emotional state. When their balance is disrupted, it can lead to various mental health issues, prompting treatments that aim to restore this balance effectively.
Role of diet: Discuss how certain nutrients affect the production and function of these neurotransmitters.
● Carbohydrates: Simple carbs can lead to spikes in blood sugar and quick drops in mood and energy, while complex carbs help maintain blood sugar levels and elevate serotonin. For instance, a study from the Archives of Internal Medicine suggests that low glycemic index foods promote better physical and emotional health.
● Protein-rich foods: Foods like turkey, chicken, and beans contain amino acids that are precursors to neurotransmitters. Tyrosine, found in these proteins, boosts dopamine and norepinephrine levels, which can increase alertness and concentration.
● Healthy fats: Focus on how omega-3 fatty acids from sources like fish, flaxseed, and walnuts contribute to brain health and mood stabilization.
● Fruits and vegetables: Share insights on how the variety of vitamins and minerals found in these can combat mood disorders.
● Certain nutrients are particularly important for mood, such as omega-3 fatty acids, vitamins D and B, magnesium, and tryptophan.
● Omega-3 fatty acids: Essential for brain health, found in fish oil and flaxseeds, linked to reduced rates of depression according to studies like those published in the Journal of Clinical Psychiatry.
● Vitamin D: Often associated with seasonal affective disorder, with supplementation found to improve mood in cases of deficiency (source: Archives of General Psychiatry).
● B vitamins: Important for energy and brain function, with deficiencies linked to fatigue and depression. Vitamin B12 and folate, in particular, are crucial (source: Nutrition Reviews).
Keep in mind that Serotonin, that "feel-good" neurotransmitter, is predominantly made in the gastrointestinal tract, and its production is heavily influenced by the gut flora which can be modulated by our diet. Healthy diet incorporating the above macro and micronutrients will maintain a healthy gut bacteria and flora while highly processed foods and foods high in sugar kill them off..
So its not a surprise to learn that diets high in processed foods and sugars have been linked to a higher prevalence of depression, while diets rich in whole foods like vegetables, fruit, and fish show a protective effect against depression.
An excellent dietary pattern that follows these principles is the
● Mediterranean diet: THis diet is strong on whole grains, fruits, vegetables, lean proteins, and healthy fats, and it is in fact linked to reduced risks of depression.
● While the classic Western diet high in processed foods and sugars is linked to higher incidences of mood disorders.
So here are some Practical Tips for Incorporating Mood-Boosting Foods into your diet
● Meal planning: Offer simple strategies for including mood-boosting nutrients in daily meals.
● Snack ideas: Suggest healthy snacks that can help maintain good mood levels throughout the day.
● Mindful eating: Encourage listeners to be more aware of how their food choices affect their mood and mental health.
● Farmers markets
Conclusion
● Lets be fair. Its not all about diet, Mood disorders are complex and can arise from many different contributors that are not lifestyle related and I in no way what to pretend that we can eat our way out of serious mental health issues. As always, be aware of where you are at and please get help from a mental health practitioner if you are suffering from symptoms of depression, anxiety or any difficult mental state.
● But I want to encourage all of us to be attentive of the role of our lifestyle and its impact on our moods. Sleep, movement, nature and of course diet can play a role. Try adjusting your diet for a week to see if you notice any improvements in your mood.
● As always, thank you for listening in and I look forward to continuing our conversation together next week on HealthBite.