Serotonin is a commonly known chemical. High levels help us to feel calm, happy and relaxed, while low levels are linked to feeling sad and angry.
Dopamine and norepinephrene are reward chemicals released by the brain in response to pleasure.
Particular foods have been shown to boost the production of these neurotransmitters but is it enough to make a difference in our mood. One article in the LA Times says probably not.
Sugar makes kids hyperactive.
False
Researchers crunched through the data from 16 published studies in which neither kids nor their adult observers knew who got real sugar and who got an artificial sweetener. The surprising result was that sugar had nothing to do with how the children behaved.
The fact that parents expect their kids to bounce off the walls after they eat sweets is what perpetuates the behavior, Kanarek says. Moreover, many parents don't realize that the body can't tell the difference between the sugar in a glass of apple juice or the sugar in a large cookie.
Coffee improves energy and mental performance.
True
This claim has been supported in numerous studies which have consistently shown that caffeine — the ingredient that gives coffee its kick — improves focus, attention, mood and energy, says psychiatrist Joseph Hibbeln, acting chief for the Section on Nutritional Neurosciences at the National Institute on Alcohol Abuse and Alcoholism. "Caffeine creates a more perfect association of ideas," he says.
An irrational fear of caffeine addiction turns some people against coffee, says Marcia Pelchat, a food researcher at Monell Chemical Senses Center in Philadelphia. "It's harmless because the amount people use is self limiting," she says. "People back off when they feel jittery."
Chocolate brings good feelings.
False (almost)
Chocolate contains many components with the potential to enhance mood, but the chemical effect of each of them is small.
"The caffeine content is very low, so coffee is better for that kind of kick. The sugar might give a temporary lift, but it's subtle. And the phenylethylamine that people say is supposed to make you feel in love — well, many foods, including salami, are much higher in phenylethylamine."
In North America and parts of Europe, women tend to crave chocolate around their menstrual periods, but in other countries, women crave black licorice.
Turkey makes you sleepy
False
People have often heard that foods rich in tryptophan — an amino acid plentiful in turkey and milk — will make them sleepy because it has a calming effect on the brain. But each molecule of tryptophan has to compete with many other amino acids to get into the brain, says Elizabeth Somer, a registered dietitian and author of "Eat Your Way to Happiness." A Thanksgiving feast will make you groggy, but tryptophan isn't the reason.
"Eating any big meal, especially if you also drink alcohol, is likely to make you feel sleepy"
Omega 3 fatty acids found in fish help depression.
True
At the NIH, Hibbeln has spent two decades studying the effects of omega-3 fatty acids on depression and other mood disorders. The evidence that eating fish high in omega-3s can help is strong, he says.
"These nutrients are as effective as antidepressants in treating people with clinical depression," Hibbeln says. In fact, the American Psychiatric Assn. recommends that people with major depression consume a daily omega-3 supplement.
However, some nutritionists have gotten carried away by assuming that omega-3s can boost the spirits of people who are feeling just a little down. "When we give antidepressants to people who are a little blue, we see that placebos have an almost equal response," Hibbeln says.
For those with clinical depression, the recommended dose is three 6-ounce servings of salmon, tuna, herring or sardines each week. Mussels and trout are also good, but less so. If you can't stomach that much fish, take the equivalent in pure fish oil that contains DHA and EPA. Expect effects within a month, Hibbeln says.
Conversely, eating foods that inhibit omega-3s can make people feel worse. These include alcohol and foods high in omega-6 fatty acids, such as corn, vegetable and soy bean oils as well as the hydrogenated fats found in processed foods. Olive oil and saturated fats, such as butter, are considered neutral.
What you eat for lunch causes that 3 o'clock slump.
False
People often blame their lunch for making them feel lethargic in the afternoon. However, your reduced performance probably has more to do with your circadian rhythm than your diet.
If you're feeling cranky, drink water.
True
One of the first signs of dehydration is fatigue.
Kristen E. D'Anci, a researcher specializing in nutrition and behavior at Tufts, found that even low levels of dehydration consistently had a negative effect on mood. "Not enough water made people feel irritable, less energetic and often brought on a mild headache," she says. She and her colleagues recommend people drink 2 liters of liquids per day — or more for those who engage in vigorous exercise or live in hot climates.
Sources: health@latimes.com
latimes.com/health/la-he-food-and-mood-20101108,0,5604876.story
By Marni Jameson, Special to the Los Angeles Times
November 8, 2010
Copyright © 2010, Los Angeles Times
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