Food and Mood

Can you change your mood with food?

Perhaps, but it could be all in your mind.

When 90 percent of participants in a British study reported improved mental and emotional health after changing their diet, a link between food, mood and stress was merged.

The study identified food "stressors," such as sugar, caffeine, alcohol and chocolate as improving mental health when participants reduced or removed them from their diets.

Stressors, which initially may produce a soothing feeling, tend to stimulate the body, increasing heart rate and blood pressure. This puts stress on the cardiovascular system.

When people grab their morning coffee or sugary treat in the afternoon, they are looking for a quick fix of energy, said Kimberly Glenn, a registered dietitian in Atlanta who says spikes in blood sugar are unhealthy for the body and mind.

"Yo-yo-ing throughout the day causes you to become more stressed," she said, adding that stressed people often reach for unhealthy foods with "empty" calories that leave them feeling depleted sooner.

An unhealthy eating cycle continues: Stress releases hormones that stimulate appetite and storage of fat, and binge eating can result in a deficiency of nutrients, upset the nervous system and further compound stress.

To avoid the roller-coaster ride, you should eat a balanced diet of small meals of proteins and fibers that slow down digestion and help prevent highs and lows in blood sugar, Glenn said.

Also, choose foods such as oats and whole grains that release energy slowly, and drink plenty of water, because dehydration can cause headaches, fatigue and weakness.

"Eating this way has not been shown to decrease your stress, but it will create lasting energy and decrease the need for the energy fix," Glenn said.

Respondents in the British survey reported significant improvement when they added food "supporters" such as water, vegetables, fruit and oil-rich fish that help improve body and brain function. Supporters help the body process food better.

Atlanta psychologist Alan Behrman agrees that scientific evidence has yet to validate a direct cause-and-effect relationship between eating (or not eating) certain foods and how people feel, but he frequently asks his patients about their eating habits.

"Just because you're eating certain foods doesn't mean they're causing you stress," said Behrman, citing food as only one of an infinite number of stressors in the world.

But "a healthy, balanced diet combined with regular exercise is one of the best ways to control and deal with those stressors," he said.

Prepare for the unexpected

Let's face it. You can't grab a healthy snack every time you need one, but here are a few options to stash away for those unexpected moments:

- Stuck in traffic. Keep a protein bar in the glove compartment. It's a good balance of protein, carbohydrates and fats to keep you satisfied.

- Early-morning meeting. Bring your own peanut butter and jelly sandwich on whole wheat bread with a small banana and resist the muffins or doughnuts.

- Late night at the office, and the vending machine is calling. Grab some trail mix or peanuts instead of chips.

Don't make it worse

You can't prevent stress through eating, but healthy habits may help you cope better. Here are some tips:

- Plan meals in advance. Preparation helps you make better choices.

- Kick caffeine. The boost you crave doesn't last for long.

- Don't skip meals, especially breakfast. It contributes to low blood sugar. Shoot for three meals plus two snacks, eating every three to four hours.

- Snack well. Keep a stash of low-energy snacks handy, such as carrot and celery sticks, unbuttered popcorn, chewing gum or rice cakes.

- Take time for tea. With a spoonful of honey, you can sip away your stress with chamomile, lemon balm, lavender or other herbal teas.

- Make smart choices. Instead of grabbing junk food, choose unrefined carbohydrates, nuts and bananas.

- Boost--and sustain--energy. Eat small amounts of protein.

- Withdraw from whites. Avoid refined starches like white bread, pasta, rice and potatoes.

- Seek balance. All meals and snacks should include a lean protein and carbohydrate with high fiber.

No-no list

- Sugar

- Caffeine

- Alcohol

- Chocolate

- Additives

- Foods made with refined flour

- Dairy

- Saturated fats

Instead, try these

- Water

- Vegetables

- Fruit

- Oil-rich fish

- Nuts and seeds

- "Brown" (whole grain) food

- Fiber

- Protein

- Organic food