Food and Mood :: Emotional and Mental Health

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Food and Mood
by author Alan C. Logan, ND, FRSH

The relationship between food and mood is mediated by both psychological and physiological factors.

In the psychological realm, humans learn through reinforcement to expect palatable foods to positively influence mood states. Our emotional state can also influence the type and quantity of foods we consume.

In the physiological realm, the nutrients and food-based chemicals we consume can influence both the structure and function of our nerve cells (neurons) and the communicating chemicals (neurotransmitters) that make them work.

Psychological Aspects of Mood and Food

Based on feelings of pleasure and satiation, eating becomes an activity which not only supplies essential nutrients for our survival but also becomes psychologically reinforced. Consumption of highly palatable foods–fats and sugar in particular–becomes readily associated with a positive influence, albeit temporary, on mood states.

Through experience, eating foods we enjoy and find particularly tasty becomes associated with an expectation of mood elevation. The same is true of any pursuit of pleasure; with positive experience and the relief of discomfort there is repeated behaviour.

High-calorie fat and sugar-laden foods are associated with rewards throughout life. Birthday cake, holiday treats, candy, and sweets are associated with important occasions and rewards in childhood. This follows into adulthood so that the full-fat venti latte with extra syrup and whipped cream becomes the reward for a stressful day: birthday cake in a cup.

Stress-Related Eating

Given that highly palatable foods can influence mood states, it should be no surprise that both acute and chronic stress can influence the quantity and types of foods we choose. Research shows that snacking on high-fat and high-sugar foods as a way of coping increases during times of stress.

The first well-designed study, in Psychosomatic Medicine (1990), showed that in periods before major work deadlines employees make significant dietary changes. Intake of total calories, total fat, and overall percentage of calories from fat were significantly higher in the days leading up to work deadlines.

Further research in the British Journal of Health Psychology (1998) showed that daily stress increases the consumption of so-called comfort foods–in this case, fast foods and sweets. In teenagers, the periods before exams lead to higher intakes of total calories, and those reporting greater stress had higher overall fat intake and less consumption of fruits and vegetables.

In structured weight-loss programs, those reporting the highest levels of stress and depression at baseline are most likely to regain weight when followed for 18 months.

In a study in Preventive Medicine (2002) involving over 5,000 adults, researchers showed that stress-driven eaters have a higher body mass index and report a preference for foods rich in fat and sugar.

Depression and Obesity

A higher level of depressive symptoms would be expected in obese patients due to social pressure, body image, and discrimination. However, research indicates that depressive symptoms can pre-date many cases of obesity; and in fact, a number of those who are overweight may be turning to food in an inappropriate effort to medicate depressive symptoms.

In a group of almost 10,000 children, depression among seven- to 12-year-olds doubled the risk for developing obesity when assessed later. Separate researchers found a similar relationship between depression in childhood and adult obesity risk when children aged six to 17 were followed for 10 to 15 years.

Sleep Deprivation

Associated with both stress and depressive symptoms, sleep deprivation is linked to greater body fat in children and adults. In experimental studies, sleep deprivation alters appetite and increases food consumption by an incredible 250 percent.

Physiological Processes of Food and Mood

Modern science has shed significant light on the relationship between mood and food, which has been far from completely understood.

Cortisol

A common thread between chronic stress, sleep deprivation, and depression is an elevation in cortisol levels. This stress hormone increases the activity of the enzyme responsible for laying down abdominal fat and promotes fat storage and is also associated with increased body mass index and waist circumference.

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Alan C. Logan, NS, FRSH, is a faculty member at Harvard Medical Schoolâ€™s Mind-Body Medical Institute and author of The Brain Diet (Cumberland House, 2006).

Source: alive #288, October 2006

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Sue and Mark and their two children live an active, healthy lifestyle. Yet Sue suffers from insomnia and tension headaches and she's had a series of colds over the past year. Sue visited the doctor recently. The diagnosis? Stress. Seems that anxiety about the family's finances is making her sick.

Diagnosis: Depression
In my opinion, all cancer patients are heroes. Fate has given them a difficult road to travel. Cancer rivets them-and us, if they are our loved ones-to an emotional merry-go-round. Some cancer patients succumb to grief and suffer from depression. However, there are things they can do to face and manage the challenges on the journey ahead.

Relax
As a working mom trying to balance all of my responsibilities, tension can feel overwhelming at times. That's when these five stress-busting exercises can really help. After 10 minutes invested in any one of these exercises, I usually feel relaxed and ready for anything. Try these quick, easy ways to combat stress and anxiety. You'll find they fit easily into even the busiest day.

Take a Deep Breath
Stress is pervasive in our frenzied lives, but how many of us know how to truly relax? To find the answer to this question, I talked to stress management guru Eli Bay and discovered that you don't have to be lying on a beach in the Bahamas to unwind.

Daily Spiritual Rituals
We've all known people who, despite the challenges and stresses they face in their daily lives, manage to project calmness and serenity that belie the surrounding maelstrom. Have you ever wondered how they achieve such tranquility?

High Anxiety
Your heart is racing and your palms sweat. Perhaps you're worried about that big speech you have to give or you're rushing to meet a demanding work deadline. There may be another much likelier-yet far less understood-explanation.

Ginseng
Ginseng has been used for thousands of years. During that time, many claims have been made regarding its effectiveness as an adaptogen. Ginseng has been touted for its ability to fight fatigue, correct erectile dysfunction, reduce hypertension and blood sugar levels, and increase immunity. Yet, how accurate are these claims?

The Wonders of Maca
What is maca (Lepidium meyenii) and why has it suddenly become popular in North America? Maca is an energy booster that relieves insomnia, stress, and depression while increasing libido.

Worrying Ourselves to Death
Have you ever tried counting your worries? While drafting this article I managed to squeeze in worries about my gobbled-down breakfast, my half-baked plans for the rest of the day, and what I can do to ease pain in various aching body parts-to name but a few ever-nagging worries.

Packrats and Clutterbugs
You walk through the front door and immediately encounter the clutter-a stack of unopened mail sitting on the hall table, along with a tangled heap of gloves, scarves, hats, keys, maps, umbrellas, and shopping bags.

A Story of Survival Love
Deeply in love, Sara and I married 17 years ago. Three years later, Sara was diagnosed with mild depression, and over the next few years she was re-diagnosed several times with ever more serious conditions.

The Sandwich Generation
When Naz Deravian became a mom for the first time, she found herself embracing her new baby girl, Luna, and her new role, with utter joy. But the 36-year-old actor was also worried about her own mom, who at the time was undergoing treatment for breast cancer.

Acne's Oily Secret
From sunburn to psoriasis, acne to eczema, inflammation is often the common thread in unwanted skin conditions. Now, as nutritional medicine advances, it is becoming increasingly clear that dietary choices can influence inflammation in all parts of the human body, including the skin.

Stand Up to Back Pain
Most back and neck pain is not the result of an isolated injury but of ongoing stress. Our spines and back muscles work together to hold us up, but we must care for them to avoid strains, sprains, and soreness. Here are five strategies for banishing back pain, safely and naturally.

Remember Rhodiola
A herb that was widely used by ancient Nordic seafarers is still being used by monks of the Himalayas. The therapeutic properties of this Arctic herb, rhodiola (Rhodiola rosea), have also been impressing modern researchers.

The Spectrum
Dean Ornish is a high-profile name where alternative medicine is concerned. A 30-year veteran of North America's controversial diet wars, Ornish is consistently lauded by the scientific community for his work in reversing heart disease and other illnesses through dietary and lifestyle changes.

Seasonal Stress-Busting
The holiday season can be a time of comfort and joy, but it can also be a time of stress as we cope with overeating, overspending, traffic jams, holiday travel, office parties, and family dramas.

Mud is Not a Four-letter Word
Mud has a dirty reputation. Soil, mud, dirt-they're words associated with the unpleasant side of life. We say someone has a soiled reputation. When someone is in trouble, his name is mud. When people are speaking unfavourably of each other, they're dishing dirt.

St. John's Wort
After suffering from depression for years, Kelly Martin finally decided enough was enough. He dragged himself to his doctor's office, and 10 minutes later the Calgary business manager walked away with a prescription for antidepressants.

Fertility
You've been trying and trying, but your dream of having a child just hasn't come true. Along with the longing to hold your own little one in your arms come some nagging questions.

Caregiver's Thrive Guide
Relieving stress helps you stay healthy as a caregiver—because if you’re not taking good care of yourself, you can’t take good care of others.

Stress Less
Many Canadians suffer from stress. It’s the root cause of numerous health challenges we experience. Finding ways to reduce stress is essential to improve our health and our quality of life.

Let’s Talk About SEX...
We can talk about sex, but with increased rates of low libido, are people actually “doing it”?

Obstructive sleep apnea
Does your partner’s breathing abruptly stop, then restart in the middle of the night? It may be that obstructive sleep apnea (OSA) is to blame.

Beat Winter Blues
SAD is characterized by fall and winter depression, excessive sleep (hypersomnia), increased appetite with carbohydrate cravings, and weight gain, which alternates with normal moods and behaviour in the spring and summer.