Good Mood Food : Brain Foods

Article by Mike Sweeney

We now know that regular exercise can affect your mood, increase your energy and increase confidence. In fact a recent study published in the Journal of Psychology, Health & Medicine found just 20 minutes of aerobic exercise generates the most psychological benefit including increased positivity, increase relaxation and enhanced energy levels of participants.

But what about the effects of food?

The Truth about Fat

With the benefits of exercise well established, have we forgotten about the effect food has on your mood? For example, a review published by Greenfield in 2010 found that those who regularly ate processed meats, sweetened desserts, fried food, refined cereals and high-fat dairy products were more likely to think negatively and be depressed than those eating whole foods. The best known of foods to influence mood has to be omega-3 fatty acids, partly due to the explosion of research and commercial products containing omega-3’s and claiming to be ‘brain foods’. Eating these foods may not actually make you more intelligent, but omega-3 and omega-6 fatty acids are crucial for normal brain structure and function. Specifically, arachidonic acid (an omega-6 found in steak) enhances cognitive function and to memorize things whilst DHA (docosahexaenic acid) is essential for normal visual and cognitive development . DGLA (dihomo-gamma-liolenic acid), arachidonic acid and EPA (eicosapentaenoic acid) plays a key role in regulating blood flow, balancing hormones and maintaining optimal immune functioning among other things.

What Does This Mean?Simply stated omega-3 and omega-6 fatty acids help your brain to work, helps you to improve learning and improve memory, regulate inflammation, optimize hormones and improve recovery from exercise. The ratio of omega-6 to omega-3 in modern diets has changed from 3:1 to approx. 20:1, this imbalance has been linked to physical and mental health disorders such as depression, ADHD, mood, appetite and reduced quality of sleep.

What can we do?There are supplements available but the easiest way to consume your share of essential fatty acids would be to consume some oily fish (salmon, mackerel), dark leafy green vegetables, dairy (cottage cheese, milk) and a good grass fed steak in your diet. These foods cover all your dietary requirements to optimize mood, cognition and recovery.

Carbohydrates, Mood and Memory

At rest the brain accounts for approx. 20% of energy consumption and it relies on a constant supply of glucose (carbs). You may be surprised to know that carbohydrate consumption can actually improve your mood and memory. It is thought the reason for this is that the synthesis of acetylcholine is increased. This is important because Alzheimers (a failure of memory) is associated with a depletion of acetylcholine and drugs that block acetylcholine disrupt memory altogether. A study published in the Archive of Pediatrics and Adolescent Medicine in 1996 found memory and brain performance to be negatively affected by missing breakfast (yet another reason why breakfast is the most important meal of the day!). This effect was reversed by consuming low glycemic index carbs at breakfast (think oats or weetabix).

Carbohydrates are also known to be calming via an increase in serotonin, which makes you feel good and relaxed. To test this theory, Australian researchers tested the lasting effects on mood of a low-carb Vs a high-carb diet. Their research highlight that those on ketogenic diets, although they experienced more weight loss, also did not improve their mood, were more hostile, confused and depressed in the long term (over 1 year) than those consuming low glycemic carbohydrates.

Take home message: Dont skimp on carbohydrates and do not miss breakfast, especially if you need to be mentally alert.

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