The effect of nutrition on mood

Mood is a state of mind and predominant emotion. It is in connection with our hormones and body image. People in a positive mood tend to rate themselves more positively than people in bad mood and this therefore has a great influence on an individual's body image because if we are in a good mood, we are more likely to be happy about ourselves and our bodies, whereas if we are in a bad mood we feel dissatisfied and may be critical of our bodies.

Mood also influences self-appraised health. People in a bad mood recall illness-related memories whereas people in a good mood are less likely to do so and this suggests that people who are generally positive recover faster than those who are pessimistic and tend to be in a bad mood.

Our hormones are chemical substances released from one organ or gland into the bloodstream and carried within it to the target cells or tissues on which they act. According to the research, our mood is dependent on those hormones. One of such chemicals is serotonin. The chemical name for serotonin is 5-hydoxytryptamine (5-HT). It is produced in the pineal gland but can be found in the human intestine, blood platelets and the brain. Serotonin has diverse functions within the human body which include the control of appetite, sleep, mood, behaviour, endocrine regulation and muscle contraction. There is also a link between decreased serotonin concentrations and such symptoms as anxiety, fear, insomnia, fatigue and the feelings of being depressed.

The physical activity increases the serotonin levels and keeps it elevated for a couple of days after the activity.

The diet also influences serotonin levels. Low consumption of omega-3 fatty acids and complex carbohydrates results in low serotonin levels and as a result a lowered mood and/or depression. Complex carbohydrates release energy gradually in manageable amounts and do not produce a sugar rush and a rapid peak of insulin in the bloodstream. The sources of complex carbohydrates include brown rice, buckwheat, millet, wholemeal bread, wholegrain cereals and pasta.They have a calming effect because they raise tryptophan levels. Tryptophan is an essential amino acid in a human diet and it is then converted to serotonin by the enzyme called tryptophan hydroxylase. For this reaction, vitamin C is required.Tryptophan can also be found in chocolate, dates, milk, eggs, fish, poultry, fruits (mango, banana, pineapple), sunflower and pumpkin seeds, peanuts.

During menstruation, the serotonin levels are low and that is why many women feel stressed at this time and more easiy irritable than usually. Tryptophan has been shown to enhance sleep by reducing anxiety, relieve premenstrual symptoms and reduce carbohydrate cravings (often occur during menstruation or 2 days before it).

Acetylcholine is a neurotransmitter and its low levels are linked with bad memory. Choline is a precursor to acetylcholine and can be found in eggs and liver.

Tyrosine is an amino acid that increases the production of dopamine, norepinephrine and epinephrine, which increase energy levels and improve alertness. Such foods as fish, poultry, meat, eggs contain high levels of tyrosine as well as serotonin.

Selenium deficiency can also be the reason for a bad mood. People deficient in selenium show such symptoms as anxiety,irritability and depression. However, such dietary sources as Brazil nuts, sunflower seeds, whole grain cereals will provide the selenium that the body needs.

Clinical studies link the folic acid deficiency with depression because it causes serotonin levels to decrease. Fruits and vegetables, especially spinach contain high amounts of folic acid.

To sum up, our mood is affected by hormones and neurotransmitters which can be manipulated to some extent by physical activity and diet. The diet high in complex carbohydrates and therefore tryptophan will have high levels of serotonin since tryptophan is converted to serotonin and that will result in an improved mood and better feelings about yourself and your body. Such a diet can therefore have a positive effect on mood, self-esteem and body-image.

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