What’s Food Got To Do With Your Mood?

Nutrients Are the Basis of Our Biochemistry

Jack Challem BA, ASN The Nutrition Reporter™ www.foodmoodsolution.com © 2010, 2011. All rights reserved.

Prevalence of Mood Problems 

Are people more irritable and impatient?

Some Common Mood Issues  

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How many people have mood disorders?

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Many mood issues “under the radar”

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Irritability, anger Mood swings (Jekyll and Hyde) Depression Anxiety Post-traumatic stress disorder Impulse-addiction, OCD, ADHD Addictions

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Some Key Concepts How We Live Affects How We Eat

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Our biochemistry influences our moods

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Our mood influences our biochemistry

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Our biochemistry is based on nutrients

Life and Nutrients Interact!  

Eating habits do not exist in a vacuum Shaped by “nutrisocial” factors      

Family upbringing Education Culture, religious taboos Peer pressure Advertising Stress

What Stress Does To Us 

Stress alters our eating habits

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Stress alters blood sugar levels Stress alters neurotransmitters

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We delay meals, skip meals, eat fast foods

Ramps up stimulating neurotransmitters  

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Adrenaline is a neurotransmitter and hormone Mimics fight-or-flight response

Increases calming neuronutrient requirements

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Some Common Stresses

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Lack of time Work and commuting Relationships Multitasking

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Fear Uncertainty Doubt (FUD)

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Eating Habits that Contribute to Neuronutrient Problems

Promotes ADHD-like behavior Marketing, advertising, TV, radio, politics

Impact of the Modern Diet 

Refined sugars and carbs  

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Blood Sugar and Mood

Trans fats and junk omega-6 oils  

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Micronutrient/neuronutrient deficiencies Blood-sugar problems Interfere with omega-3 healthy fats Brain is mostly fat

Excess caffeine  

“Starbucks syndrome” 20-oz Starbucks coffee has 500 mg caffeine!

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Moods Track with Blood Sugar 

How do you feel after you eat? 

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Carbs Vs Protein

High blood sugar Fuzzy brained, tired, time for a nap

How do you feel when you don’t eat? 

Low blood sugar 

Hungry, impatient, irritable, weak, dizzy

Glucose Responses

What Should You Eat? 

Emphasize fresh foods   

High-Carb Meal

High-Protein Meal

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Quality protein High-fiber veggies Healthy cooking oils

Minimize packaged foods   

Avoid trans fats Junk omega-6s Refined sugars and starches

From Marks’ Basic Medical Biochemistry: A Clinical Approach. 2nd edition, 2006 Smith C, et al.

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Brain Chemicals Neurotransmitters and Neuronutrients

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Neurotransmitters         

Serotonin GABA Melatonin Acetylcholine Dopamine Noradrenaline Adrenaline PEA (Phenylethylamine) Nitric oxide

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Neuronutrients    

Amino acids Vitamins Minerals Fats

Nutrient Deficiencies Common Key Principle: Nutrients Are Rate-Limiting Biochemical Factors Deficiencies Slow and Inhibit Biochemical Reactions % of Americans Not Meeting DRI

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Calming Neurotransmitters Serotonin

Stimulating Neurotransmitters Epinephrine

GABA

SAMe Folic Acid Vitamin B

2-PEA

Vitamin B3 Vitamin C

5 Hydroxytryptophan (5-HTP)

Phenylethylamine

Vitamin C Vitamin B6 Copper

Glutamate

Vitamin B6

Vitamins B6 B3 B12

Thyroid Hormones Selenium Iodine

L-Tryptophan

L-Glutamine

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Brain 50 to 60% fat Omega-3s involved in cell communication Low omega-3s often involved in… 

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Depression, bipolar, irritability, ADHD, impulsiveness, fuzzy thinking, psychosis

EPA a little better for moods DHA a little better for memory

Dopamine L-Dopa Folic Acid Magnesium Vitamin B6 Zinc SAMe

L-Tyrosine

Omega-3 Fish Oils 

Norepinephrine

Phenylalanine

Vitamin D     

Deficiency associated with depression Especially in seniors Deficiency associated with SAD Supplements improve winter depression With calcium, helps with blood sugar

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Rationale for Supplements Nutritional Supplements

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Substrates for more complex biochemicals Reinforce biochemical pathways 

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Anger: Diet and Supplements       

Watch your blood-sugar levels! Omega-3 fish oils High-potency multivitamin or B-complex Vitamin C Magnesium GABA L-Theanine (Suntheanine®)

AKA precursor therapy

Compensate for dietary lapses Offset genetic weaknesses Exceptionally safe But…if on meds, work with doctor

Anxiety: Diet and Supplements      

Avoid caffeine and refined sugars High-potency B-complex Magnesium L-theanine (Suntheanine®) L-tryptophan or 5-HTP (for sleep issues) Melatonin (for sleep issues)

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Adult ADHD-Like Behavior     

Avoid sugars, refined carbs, fried foods Omega-3 fish oils High-potency B-complex + magnesium GABA Pycnogenol®

Depression    

High-potency B-complex vitamins Extra vitamin B6 Vitamin D Chromium 

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In Sum…   

Neurotransmitters are based on nutrients Stress alters our eating habits Eat quality protein and high-fiber veggies 

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If depression involves over-eating

5-HTP or L-tryptophan St. John’s wort

My Contact Information  

www.foodmoodsolution.com [email protected] 

Write “Food-Mood” in subject

More fresh, fewer packaged foods

Take your supplements Enjoy physical activity Reduce stress, create healthy time

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