Food can put you in a good mood. When you eat, the nutrients in the food are quickly absorbed into your bloodstream. One organ that’s affected by those nutrients is your brain — which is why your mood, mental energy, focus and memory are all directly affected by the foods you eat. When you feel down or sluggish, think about what you have eaten. When you eat junk, you feel like junk.
Your brain is an intricate structure, complete with a set of chemicals — neurotransmitters — that control all facets of your body, including mood. At the center of this is the neurotransmitter serotonin, which is linked to feelings of well-being. What you eat — particularly the relationship between the proteins and carbohydrates — has a direct impact on your serotonin levels.
For your body to make enough serotonin, you need to have plenty of the amino acid tryptophan in your diet. Especially good sources are protein foods, such as turkey, fish, chicken, beef, milk, eggs and cheese. Other good sources are nuts and beans. For tryptophan to get carried into your brain efficiently, you need to eat proteins along with healthful, complex carbohydrates, such as whole grains. Avoid refined carbohydrates, such as white flour, and salty and sugary snack foods, such as potato chips and cookies.
Complex carbohydrates make other amino acids move out of the way, enabling tryptophan to cross out of the bloodstream into the brain. Eating small amounts of healthful carbohydrates throughout the day helps to maintain blood sugar levels, and that in turn maintains insulin, which also helps tryptophan get to the brain. Conversely, when blood sugar levels fall, the hormone cortisol rises. Cortisol’s role is to break down protein, which disperses more amino acids into the blood — making less room for tryptophan.
To feed your brain the right way, do the following…
Breakfast: One serving of whole-grain cereal with one tablespoon of ground flaxseed, fruit, one cup of fat-free milk and an egg.
Lunch: A sandwich with whole-grain bread, three ounces of turkey, reduced-fat mayo and vegetables.
Dinner: One-half cup brown rice, vegetables, fruit, four ounces of broiled wild salmon rubbed with one teaspoon of extra virgin olive oil and eight olives.
Caution: Avoid low blood sugar. When you get hungry, your blood sugar drops. You feel tired and grouchy and lose your concentration. I ask my clients to eat a meal or healthful snack every 21/2 to three hours. By eating regularly, you avoid the low mood caused by low blood sugar.
Bonus: Eating frequent small meals stops you from overeating and can help you lose weight.
My favorite good-mood foods, in order of importance…
For those who can’t drink milk: Try soy milk fortified with calcium and vitamin D, although it doesn’t contain as much tryptophan as milk. If you have trouble digesting lactose, the sugar found in milk, try using isolated whey protein powder, which contains a protein that is separated from milk and has little or no lactose or fat, but is a rich source of tryptophan. Whey protein powder is available in health-food stores. Mix into juice, smoothies or yogurt.
Best: Make it with alkaline-free or natural cocoa powder, which should be noted on the label. This designation refers to a processing technique for cocoa beans that leaves more of the antioxidants called flavonols in the cocoa. Add fat-free milk and a sweetener. Sugar is OK if it doesn’t disturb your sleep and you’re not trying to lose weight. Agave syrup is a good alternative because it doesn’t raise blood sugar levels. If you want a noncaloric sweetener, stevia and Splenda are sound choices.
