Ask Laura! Does My Food Make Me Sad?

Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura Lewis!

Dear Laura,

I have problems with mild depression. Some days are good, others not. I hate feeling "off". I am too busy to be depressed. Is it possible that something I am eating or not eating be responsible for my bouts of depression?

Any feedback you have is welcome.

Anitka D., Ventura, California

Dear Anitka,


A resounding yes is my answer! Researchers have been studying the impact of foods upon mood for decades. Dr. Richard Wurtman, of MIT, originally explored the relationship between carbohydrate rich foods and and the elevation of serotonin in the brain, alleviating depression. It is interesting to note that a diet high in protein can inhibit the formation of serotonin, especially bad news for women as we naturally don't have as much of this "feel good" chemical in our brains as men do. The "cure" is often just a simple carbohydrate meal, without any protein. I can tell you, on occasion, I crave pasta. (Maybe it's because I grew up in Upstate New York where Italian food was everywhere and even served in our school cafeteria 2 to 3 times per week! ;-) Yum! There is nothing like a good pasta pomodoro to put you in a good mood!) . Eating pasta always makes me feel calm and in a great frame of mind. I just have to make sure I do a bit more cardio on my pasta days.

Researchers have found evidence that low Omega 3 fatty acids in the diet, hence the blood stream, is not only associated with cardiovascular disease but also in the diet can cause anger, hostility and even depression. It's common knowledge that American's have the lowest essential fatty acid intake in the world. It is interesting to note that American's have the highest suicide rate in the world too. Research has also shown those individuals with depression and hostility have lower amounts of Omega 3's in their brains. Those with mood problems benefit from taking a higher dose of Omega 3's than others. 1500 milligram supplements taken on a daily basis has shown significant positive alterations in mood.A few other interesting depression vs. diet tidbits:

• Some people have a mild sensitivity to wheat and experience depression post consumption. Symptoms are alleviated with the removal of wheat altogether from their diet. Allergies to other types of foods may cause a similar reaction. If you suspect your moods are caused by eating a certain food, take it out of your diet for one week and see how you feel.
  

• Not eating, causing low blood sugar is directly correlated with depression and mood swings. Eat at least three balanced meals per day to keep your blood sugar in check.
  

• Eating protein is stimulating to the brain so if you want to be alert and a bit hyped up, eat that split rotisserie chicken!
  

• Have one or two cups of coffee daily. Known to elevate the feel good hormone, dopamine, a cup a day, with food, may help keep your brain revved. On the flip side, if you are stressed, then you will need to avoid caffeine and alcohol altogether!

• Artificial sweeteners such as Aspartame, have been linked to depression. Remove them from your diet and try substituting the sweet food supplement, Stevia. Or discover Agave nectar! It tastes as sweet as honey yet has a low glycemic score which translates to being "easy" on your blood sugar.

• Workout! There is nothing like a good workout to boost your mood! Invite a buddy to go along for extra motivation and accountability!

Lastly Anika, be sure to consult with one or two mental health professionals about your depression. They may be able to help you identify specific issues which may be the cause of your mood swings. On the other hand, your depression may be all about your biochemistry as related to your diet! I would recommend making a few of the aforementioned suggested modifications, then, see how you feel. Who knows? It may be that simple!

Keep me posted!

Healthfully Yours,

Laura Lewis, Life Fit Expert