How does food affect our mood?

Q: I’m particularly interested in how our gut health and diet influence our mood. I know that many people don’t believe it has an impact, but I certainly notice a change inmy mood when I’m not eating well, relying on takeaways or consuming more processed foods. Is there anything to this? – Alan.

A:

For many years the link between mood and nutrition has been debated. From the commonsense corner we have always known the food we eat affects us – you only have to recall a child’s birthday party to see just how powerfully the food we eat can impact our mood and behaviour. What we eat literally becomes part of us, the amino acids we ingest help to form the proteins that become part of our immune system, our muscles and so on.

However, many of us have become disconnected from this relationship – we can be left thinking it’s ‘‘normal’’ to feel terrible at 3pm, snap before lunch or to constantly feel bloated after eating. Our relationship with food

is complex and often has a strong emotional component – take for example a stressful day – many people might find themselves drawn to chocolate, alcohol, or takeaways not a health-promoting bowl of broccoli.

If we’re feeling tired and sluggish we tend to reach for caffeine and sugary foods, anything that will give us a quick surge of energy.

THE GUT-BRAIN CONNECTION

Serotonin is a hormone (neurotransmitter) that leads us to feel happy, calm and content. It is important to remember that about 80 per cent of the serotonin in the body is made in the gut, so supporting good gut health can play a role in how we feel each day. When we think of our mood, we tend to think of it being related people. However, for those with already elevated dopamine levels, excessive amounts of chocolate can lead to tension and aggression.

So like with all things related to mood, there is no one size fits all; some find chocolate enhances their mood, for others it gives them a headache and/or fires them up.

Bananas, particularly ripe bananas, can help to regulate dopamine – a feel good factor – as they contain a high concentration of tyrosine, an amino acid that helps generate dopamine in the brain. Bananas are also rich in B group vitamins, including vitamin B6, as well as magnesium, both essential for relaxation and a calm nervous system. Other food sources of tyrosine include almonds, eggs and meats.

Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.