Food & Mood

You are what you eat. Good nutrition provides essential high quality fuel for the mind-body and is important for all aspects of your health. You’re doubtless well aware that eating an abundance of fruits, vegetables and whole grains (while avoiding saturated fats) can reduce your risk of heart disease and certain cancers. What you may not know is that these very same foods will also give you sustained energy and a general sense of well-being. What’s more, eating the right kinds of foods can actually influence the workings of your genes and make you less susceptible to depression and other related illnesses.

Time and again, you’ve experienced the intense effects that food can have on your moods. Cakes, cookies, and creamy fudge are known as “pleasure foods” not only because they delight your taste buds but because they can make you feel calm and happy—at least temporarily—after eating them. This sugar-induced sense of euphoria comes from several different chemical mechanisms going on in your brain. First of all, the sheer pleasure of tasting a chocolate treat or powdery doughnut stimulates your brain’s pleasure pathways and the release of dopamine and endorphins, the chemicals that makes you feel exhilarated.

Clearly then, food can be as powerful as the most addictive drug. If you’re experiencing carbohydrate cravings as part of your depression, you’re probably well aware of the addictive nature of certain foods. Addictive foods are almost always processed foods. (I have never known anyone addicted to Lima beans). And you probably know that feeding your cravings only makes you crave the food even more. In fact, some studies suggest that food cravings may be triggered by low levels of the neurotransmitters (e.g., dopamine, serotonin and endorphins), a phenomenon that may also occur in people who are addicted to alcohol and drugs. Other research by Judith Wurtman, Ph.D., at the Massachusetts Institute of Technology found that women suffering from PMS-related mood swings felt calmer after eating carbohydrates; carbohydrates help the body to absorb tryptophan, which can then be made into mood-improving serotonin.

Most of my patients who have depressed moods, share very similar eating patterns. Here is a rundown of what they typically eat: For breakfast (many skip this meal entirely), they have juice, coffee and a bowl of cereal or a bagel. Two hours later, they feel hungry again, so they have another cup of coffee and a piece of fruit or some starchy snack like pretzels. Lunch usually consists of a salad and sandwich with chips, washed down with a soft drink. About two hours later, they experience a mid-afternoon slump and eat a sugary snack and a cup of coffee to get some energy. For dinner, they pile their plates high with pasta, rice, mashed potatoes or some other carbohydrate and may eat only a small amount of meat, chicken or fish—if they have any protein at all. An hour or two after dinner, they feel hungry again and begin to graze on cookies, ice cream, and chips.

Most of my patients are dismayed to learn that the very foods they eat for energy such as coffee and sugar--are actually leaving them even more depleted of energy. I tell them that they’re listening to what their addiction and even their medications are demanding rather than their bodies. Antidepressants can trick your mind into thinking it needs sugar—when you really need a well balanced diet filled with protein, fruits, vegetables and whole grains. And chances are you’re not getting enough of these “medicinal” foods because you’re filling up on “toxic” sweets. As a result, you may be deficient in protein as well as many key vitamins and minerals. And this sets you up for a double whammy: Nutritional deficiencies can worsen the symptoms of depression and prevent a full recovery. They can also increase your vulnerability to the side effects of antidepressants, not to mention your increased risk of a host of diseases such as heart disease, cancer, immune and hormonal problems.