Food and Mood: Nutrition for Mental Health (Tips from Our Naturopathic Doctor)

By Dr. Alex Dreyer, ND, LAc, Naturopathic Doctor and Acupuncturist

Alaska is an awe-inspiring state filled with so much opportunity for beautiful scenery and exhilarating adventures; however, I would bet that the majority of Alaskans feel a little mentally off during these times of darkness. The lack of sunlight disrupts our circadian rhythm and has an effect on our brain’s chemicals that help regulate our mood. We know things like vitamin D are important during these times, and having a “happy light” and maintaining physical activity are beneficial, but is there anything else we can do to combat a case of the SADs (seasonal affective disorder) without reaching for medication? As it turns out, we may have to look no further than our own kitchen to keep our mood balanced during these darker times.

Food affects how we feel

What and how often we eat can have a huge impact on how we think and feel; it’s no surprise that our food choices can contribute to depression, mood swings, poor concentration, fatigue, and so on. Neurotransmitters, substances found primarily in the brain that regulate our mood and behavior, are all derived from amino acids. Amino acids are the building blocks of the protein we eat in our diet. There are many important neurotransmitters, but let’s take a look at two commonly implicated in mood disturbances:

·      Dopamine is an excitatory neurotransmitter derived from the essential amino acid phenylalanine (essential means that body cannot make it and therefore it needs to come from our diet). It is associated with pleasurable sensations, memory, motor system function, and it is part of what motivates us to seek food. Too little dopamine is associated with things like depression or memory problems.

·      Serotonin is a balancing neurotransmitter derived from the essential amino acid tryptophan. It helps regulate your mood, sleep, appetite, digestion, learning ability, and memory. Too little serotonin is associated with things like depression and aggression, whereas too much may cause anxiety.

Tips to balance food and mood

Tips to balance food and mood include:

• Consume a diet with a variety of protein sources throughout the day to make sure you are getting all of the amino acids needed to support neurotransmitter production.

• Chewing your food well releases dopamine and increases satiety to avoid overeating. It also primes all of our digestive enzymes to allow for better absorption of nutrients.

• Phenylalanine and tryptophan are both found in most protein-containing foods, such as eggs, chicken, beef, pork, beans, fish, soybeans, and cheese. They are more readily absorbed when eaten with a complex carbohydrate such as whole grains, legumes, fruits, or root vegetables, so have some sweet potatoes with that turkey!

• Eat breakfast every day as well as balanced meals and snacks at regular intervals to keep your blood sugar stable and avoid any afternoon blood sugar dips. These dips in blood sugar send a signal to your hungry brain that you need food NOW, which tends to mean diminished concentration, a cranky mood, and poor food choices for you.

• Minimize the intake of refined sugar, artificial sweeteners, caffeine, alcohol and processed foods.

Important vitamins and minerals

There are many important vitamins and minerals for maintaining proper body functions. In particular, vitamin B6, vitamin B12, magnesium and omega-3 fatty acids are all important in maintaining proper levels of neurotransmitters in our body.

• Vitamin B6 is found in poultry, fish, leafy greens, potatoes, and bananas.

• Vitamin B12 is mainly found in all animal products as well as in nutritional yeast. Those following a vegan or vegetarian diet may have difficulty obtaining enough B12 from their diet.

• Magnesium is found in nuts and seeds, dark leafy greens, fish and whole grains.

• Omega-3 fatty acids are plentiful in cold-water fish (salmon, halibut, mackerel), nuts and seeds (such as flax, walnut, chia), and oils such as olive or avocado.

In summary, eating a diverse diet full of a variety of proteins, whole grains, vegetables, fruit and healthy fats is the best way to ensure you are giving your body the nutrition it needs to keep your neurotransmitters stable, your energy steady, and your mood balanced.

Need help? Get in touch

Dr. Dreyer and our team of naturopathic doctors can provide personalized guidance for your diet and other aspects of your health. Call us at 907-561-2330 to schedule your appointment today.

Dr. Alex Dreyer, D, LAc, Naturopathic Doctor and Acupuncturist

Dr. Alex Dreyer is a naturopathic doctor and acupuncturist at Natural Health Center in Anchorage. She has advanced training and clinical interests in cardiovascular disease, diabetes and gastroenterology. Dr. Dreyer considers herself a primary care doctor and enjoys working with all ages and a wide variety of health conditions.  Learn more about Dr. Dreyer or contact us to schedule an appointment.