Can foods change your mood? According to several studies, it seems that a person’s choice of food is usually dictated by his state of mind. Conversely, food and nutrition are key factors in your brain’s behavior. Judith Wurtman, a professor at the Massachusetts Institute of Technology (MIT), researched how foods alter one’s mood by changing the levels of specific brain chemicals – dopamine, norepinephrine, and serotonin -- called neurotransmitters.

Wurtman reported that a stable brain serotonin level is associated with positive moods, while an unstable level of serotonin -- caused by hormones, alcohol, stress, or drugs -- can create wide mood swings. Whatever you eat, the food-mood feeling usually lasts no more than two to three hours after eating.

Factors that Affect Mood

• Types of foods and fats
• Poor diet
• Excessive snacking
• Size of meal – small meals better than large meals – too many calories stress the body and decrease alertness and concentration after a meal
• Heart rate
• Body Clock – Sleep, Alertness, Morning or Evening Person
• Tension & stress
• Genetics
• Lack of exercise
• Allergies
• Chemical imbalance
• Smoking

Happy Foods – Alertness & Concentration – Protein driven – Increase Dopamine & Norepinephrine

• Meat
• Dairy Products
• Fish
• Beans

Happy Foods – Calmness & Relaxation – Carbohydrate driven – Increase Serotonin

• Grains
• Fruits
• Sugars (see caution below)

Depressing Foods

• Fast Foods
• Refined
• Fatty
• Foods with additives, preservatives, and food colorings
• Foods that lack Folic Acid
• Foods that lack Selenium

What can I do? – Optimum Diet & Superfoods

• Eat at least 15 percent of you daily protein from fish and vegetable proteins
• Eat raw foods & veggies
• Eat whole grains & fiber
• Avoid wheat gluten
• Eat more foods with calcium, magnesium, selenium and B-vitamins
• Avoid all preserved, refined and processed foods
• Avoid sugary and fatty foods
• Avoid smoking
• Reduce alcohol consumption – drink only in moderation
• Reduce caloric intake
• Exercise – the more the better (within reason)

Daily vitamins, minerals, herbs and supplements – make sure you consult your medical expert before taking any of the following:

• L-Tyrosine
• Selenium
• Zinc
• Taurine
• Vitamin C
• Vitamin B complex, B12 and B6
• Pantothenic acid
• Folic acid
• Choline
• Calcium & Magnesium combo
• Chromium
• Siberian ginseng
• Kava Kava

While foods high in sugar – and most fat-laden comfort foods -- will initially give you a sense of contentment and satisfaction, they will also cause a sudden drop in mood and energy – about an hour after eating – and can lead to anxiety, irritation, and lethargy. Therefore, it is best to stick with the foods you know will put you in a good mood AND help your health.