Food and Mood

Stress can affect your body, your thoughts and feelings, and your behavior. Stress causes our cortisol levels to rise. Cortisol can cause food cravings, usually for high carbohydrate or sweet foods. Not only do many people turn to food as a comfort during stressful times, they also tend to consume more highly refined carbohydrates like white pasta, bread, rice, bagels, chips, crackers, baked goods and other sweets. Although these foods may provide quick and immediate comfort, the more of them we eat, the worse our mood gets. High intake of these foods leads to crashes that may increase susceptibility to new stress. After a spike in blood sugar caused by eating a large amount of highly refined carbohydrates, it’s common to experience mental fog, tiredness, anxiety and irritability, all of which may exacerbate existing stress.

Cortisol also activates an enzyme in our fat cells. Visceral fat cells – the fat found around vital organs in our abdomen – have significantly more of these enzymes than subcutaneous fat – the fat just below the skin on other areas of the body like legs and buttocks – which is why stress causes belly fat accumulation. The more stress a person has, the more abdominal obesity can occur, which is linked to a greater risk for heart disease and diabetes.

Luckily, there are other components of food that can help regulate stress by providing specific nutrients or sustained energy.

Better mood foods

DHA omega-3

This essential fatty acid has been studied for its positive effects on mood and protection of our brain against chronic stress. Increasing dietary intake of DHA omega-3 may help prevent the harmful effects of chronic stress and the development of stress-related disorders such as depression and anxiety.

Better Mood Foods: DHA-enriched eggs, meat and milk, salmon, mackerel and sardines

Zinc

Diets low in zinc have been linked to anxiety and depression. A daily intake is required, as our body doesn’t have a zinc storage system.

Better Mood Foods: oysters, beef, crab, lobster, chicken, turkey, beans and nuts

Magnesium

This mineral has been called “the original chill pill” for its role in regulating cortisol levels and its ability to prevent the entrance of stress hormones to the brain.

Better Mood Foods: spinach, whole grains, legumes, potatoes, avocados, nuts and seeds

Vitamin B6

An important function of vitamin B6 is helping to produce serotonin and norephinephrine, both of which positively influence mood.

Better Mood Foods: chickpeas, tuna, salmon, chicken and turkey

Whole grains

Both simple (white bread and pasta, bagels, baked goods, etc.) and complex (whole grain bread and pasta, oatmeal, etc.) carbohydrates are turned into glucose, a type of sugar used as fuel by the body. However, complex carbohydrates contain vitamins, minerals and fiber that slow the release of glucose into the blood stream, providing the body a steady supply of energy, as well as serotonin, a “feel good” chemical.

Better Mood Foods: oatmeal, brown rice, whole grain bread and pasta, quinoa and popcorn