The Mind guide to food and mood

12 Pages·2010·0.054 MB·English

by  Geary, Amanda

The Mind guide to...
food and mood
the Mind guide to...
‘I forgot about my mood swings – they have almost disappeared.’
‘I have always felt that my relationship with food has been one where food had the
“upper hand”. This has shifted and my attitude to food is much more controlled, just as a
result of having more knowledge about what suits me.’
This guide shows you how diet and nutrition can relate to mental and emotional health.
can food really affect my mental health?
There’s a growing body of scientific evidence that demonstrates the link
between diet, nutrition and mental and emotional health, although the
influence of food on mood can be hard to measure by scientific methods.
Nevertheless, individuals who have made changes to their diets provide
convincing, first-hand reports of the importance of certain foods for
maintaining or improving their mental health and well-being. Nutritional
therapists can support individuals in making dietary changes and
recommend appropriate nutritional supplementation. In this way they
demonstrate that there is another, complementary, treatment option
which can form part of a more holistic approach to mental distress.
how does food affect mood?
There are many explanations for the cause-and-effect relationship
between food and mood. The following are some examples:
● Brain chemicals (neurotransmitters such as serotonin, dopamine and
acetylcholine) influence the way we think, feel and behave. They can be
affected by what’s been eaten.
● There can be abnormal reactions to artificial chemicals in foods, such as
artificial colourings and flavourings, or to naturally occurring chemicals in
food such as the salicylates that are particularly high in certain fruits.
● There are reactions which can be due to the deficiency of an enzyme
needed to digest a food. Lactase, for instance, is needed to digest
lactose (milk sugar). Without it, a milk intolerance can build up.
● People can become hypersensitive to foods (and this may involve the
immune system). This can cause what are known as delayed or hidden
food allergies or sensitivities.
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● Low levels of vitamins, minerals and essential fatty acids can affect
mental health, with some symptoms associated with particular
nutritional deficiencies. For example, links have been demonstrated
between low levels of certain B-vitamins and symptoms of schizophrenia,
and low levels of the mineral zinc and eating disorders.
● High levels of certain toxins in the environment, such as lead from an
excess of traffic pollution or mercury from leaky amalgam fillings, can
also affect the proper functioning of the body and brain.
isn’t there a psychological component to our relationship with food?
It is generally accepted that how we feel can influence what we choose
to eat or drink (mood to food); what is less well known is how what
we eat can affect our mental functioning (food to mood). The use of
caffeine is one example of what is a complex relationship. Caffeine,
found in tea, coffee, cola drinks and chocolate is probably the widest
used behaviour-modifying drug in the world. We often choose to drink
it if we are feeling tired and irritable because it gives us a boost and
helps us to concentrate. Having a cup of coffee or tea also has a lot of
positive psychological associations. We meet a friend for ‘a coffee and a
chat’ or give ourselves a break by sitting down with a cup of tea,
and these things are very important. But too much caffeine (which is a
different amount for each of us) can cause symptoms such as anxiety,
nervousness and depression. Any exploration into food and mood
needs to take into account this two-way relationship and include the
psychological aspect behind what we are choosing to eat.
how do I find out if food is affecting my mental health?
Before investigating the specific foods that could be affecting your
mental and emotional health, it’s well worth having a look at what you
are already eating and drinking. Usually, the most reliable way of doing
this is to keep a food and drink diary every day for about one week. It
seems to work best if you can carry a notebook around with you and
write down what you eat and drink, at the time you have it.
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The more information you include in your diary, the more useful it is
likely to be. For example, you could also note down the time and the
approximate amounts you consume. People are often surprised
when they look back over what they have eaten. Greater awareness
is the important first step towards making changes.
what should I look for in my diet?
A fundamental thing for you to consider will be: is there any one food
or type of food that is being eaten nearly every day or in particularly
large amounts? The basis of a healthy diet is about achieving a balance
between a wide variety of foods, where the variety – instead of being
crammed into one day – is spread out over a number of days. Some
foods – perhaps because they are generally considered healthy to eat
– are often eaten on most days by most people. Unfortunately these
can be the very foods that are having a disguised yet disabling
influence upon your health.
It is often a combination of eating too much of some foods and not
enough of others which may be contributing to symptoms such as
depression or anxiety. An essential part of making changes to your
diet involves making sure you are not going without the nutrients
your body requires on a daily basis, so if you cut down on one food
you will usually need to substitute something similar to eat instead.
which foods affect which moods?
The precise cause-and-effect relationship between different foods and
moods has yet to be scientifically established, but people often find
that they can associate certain foods with moods. The most common
culprits are:
● artificial additives, ● corn ● sugar
flavouringsand ● eggs & milk ● tomatoes
preservatives products ● wheat products
● chocolate ● oranges (cakes, pasta etc.)
● coffee ● soya ● yeast
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The symptoms or illnesses which can be made worse include:
● anxiety ● hyperactivity
● autism ● memory difficulties
● behavioural disorders ● mood changes
● concentration difficulties ● panic attacks
● depression ● schizophrenia
● eating disorders ● seasonal affective disorder
● fatigue ● sleeping difficulties
which foods do I need to eat in order to feel well?
A diet that contains plenty of fresh fruit and vegetables will contain many
nutrients that are essential for good mental health. It is recommended
that we eat at least five portions of fruit and vegetables every day – and
that doesn’t include potatoes! Choosing unrefined organically grown
wholefoods which have been left as unprocessed as possible is a good
idea. This will reduce the possibility of symptoms associated with a
build-up of toxins from the environment or from the body reacting to
artificial additives and preservatives. These wholefoods will also contain
vital minerals, vitamins and essential fatty acids. Essential fatty acids,
particularly the ‘omega 3’ type, are especially important as they have
been found to be at lower levels in people suffering with symptoms such
as depression. These essential fats need to be included in the diet and
are found naturally in oil-rich fish such as mackerel, sardines, tuna and
salmon, or in linseed (flax) oil, pumpkin and hemp seeds, and walnuts.
how can I go about changing my diet?
Probably the best way is to find a healthcare professional, such as a
nutritional therapist, who is experienced in treating mental health
problems this way. Unfortunately, nutritional therapy is not often
available through the NHS. Nevertheless there are changes that can be
made by individuals working alone which are quite safe to make – as
long as you proceed slowly and carefully. Remember that how a food
affects you may not be the same as for someone else.
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The effect of changing what you eat can sometimes be quite dramatic
especially if you’ve been used to eating the same sort of foods for
many months, or possibly, years. At other times, it is only when you
look back on how things used to be that you can appreciate what’s
changed. There are necessarily some costs associated with making
changes, but these are usually rewarded by significant benefits to
mental and physical health.
If you are working alone on your diet, it is also a lot easier if you start by
making changes slowly, and one at a time. Changing what you eat takes
a certain amount of effort and time; trying out new and different foods,
for instance, may mean you need to shop at unfamiliar places. Hopefully,
you will enjoy making these changes and find them to be a positive
experience. Smaller changes introduced one at a time are easier to
manage, and to sustain, should you find them beneficial.
If you make more than one change at a time then you won’t be able to
tell what is having an effect! Some changes may even be unnecessary,
although you won’t know until you try. This step-by-step approach can
be broadened out later.
Sometimes a change to the diet produces – for the first few days only
– some unpleasant side effects. If people suddenly stop drinking
coffee, for instance, they may get withdrawal symptoms (e.g.
headaches), which then begin to clear up after a few days when they
start to feel much better. Symptoms such as these can be reduced if
you cut down gradually, rather as if you were weaning yourself from a
drug. It also helps to drink plenty of water (a minimum of eight glasses
throughout the day is recommended).
what about nutritional supplements?
The best source of vitamins and minerals is from a diet containing plenty
of fresh fruit and vegetables. However, you may need certain extra
nutrients. It is important to get the correct balance between different
vitamins and minerals and to avoid taking any one nutrient in excess. A
nutritional therapist can recommend a supplement programme designed
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to meet your individual needs. If it’s not possible to get this
help, many people benefit (quite safely) from taking a good-quality
multivitamin and mineral supplement. Regularly taking a fish oil and/or
linseed (flax) oil supplement containing essential fatty acids is also often
found to be beneficial. Health food shops or pharmacists sell nutritional
supplements or you may get some supplements on prescription.
can foods interact with medication?
Some people like to try herbal alternatives such as St John’s Wort
(Hypericum perforatum) or Kava Kava (Piper methysticum) which
can help symptoms of depression and anxiety and often with very
good results. However, if you are already taking any medication it is
essential that you first consult your doctor for guidance prior to trying
these herbal remedies. It is very unwise to suddenly stop taking any
medication and if you continue with some drugs whilst also taking
herbal remedies the combination can create unpleasant side-effects.
It is also recommended that people consult a medical herbalist about
using these herbs, which don’t necessarily suit everyone.
The MAOI (monoamine oxidase inhibitor) type of antidepressant can
interact with a naturally occurring substance in some foods called
tyramine. This can cause dangerous rises in blood pressure which
may be signalled by a throbbing headache. Foods containing particularly
high levels of tyramine include:
● beans ● fermented soya bean extract
● yeast extract ● salted, smoked orpickled
● meat extract fish (especially pickled herring)
● most cheeses
As the action of bacteria on protein produces tyramine, if you take
MAOIs you are advised to avoid stale food or food which may be ‘going
off’. This is particularly relevant for protein-rich food such as meat, fish
or chicken; game meats should be avoided completely. A full list of
tyramine-containing foods can be obtained from your doctor, dietitian
or nutritional therapist.
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what about allergies and allergy tests?
You will probably already know if you have any ‘classical’ allergies
to foods because the effects will be very quick and probably quite
dramatic. However, it’s possible to have some delayed or hidden food
allergies or sensitivities which are less obvious but which, nonetheless,
can be detrimental to your health. The good news is that unlike ‘classical’
food allergies, which tend to stay, this type of sensitivity can be
improved and need not be a severe or life-long condition.
Tests for classical food allergies are unlikely to identify the foods
associated with delayed or hidden allergies or sensitivities. Private
allergy testing may do so, but this is often expensive. Another option
is a special diet called the elimination and challenge diet. This is when
you cut out a food(s) completely (substituting something nutritionally
similar) for about two weeks – the elimination stage – and then
reintroduce it in the challenge stage. A strong reaction to a food that
you have been avoiding confirms the body’s dislike of that food and
therefore can be used to diagnose food sensitivities.
This method is almost certainly best tackled with the support of a
healthcare professional experienced in elimination diets who will be
able to advise you on the complete range of foods you will need to
avoid and also on foods to substitute. During the elimination stage,
because you are giving your body a prolonged rest from a food, you
may go through a withdrawal phase where you experience some
unpleasant but bearable discomfort. You will then be in a state of
heightened sensitivity to that food; if you eat it (either on purpose or
accidentally), you may have an exaggerated response to it which, for
some people, can be difficult to deal with. A nutritional therapist will be
able to provide essential guidance on these aspects.
It’s also possible to have what is known as a ‘delayed reaction’ to a
food challenge. This is when the food provokes symptoms that only
manifest themselves several hours later. If you are not aware of this
possibility then they can be easily missed or not associated with the
food that has been eaten. Again, this is where professional help can
be invaluable. Indeed, it is recommended that you consult a healthcare
professional before making any major changes to your diet.
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If you can’t access professional help and don’t want to make changes
to your diet alone, a self-help group may be the answer. For people
interested in exploring the relationship between what they eat and how
they feel, they can provide much support and motivation. Contact the
organisations listed below or your local branch of Mind to see if there
are any such groups available for you to join – if not, you may be able
to get help from them in starting one.
how to find out more
Allergyfree Direct Ltd
5 CentreMead, Osney Mead OX2 0ES, tel. [phone]
website:www.allergyfreedirect.co.uk. Special food mail-order service.
Allergy Induced Autism (AIA)
210 Pineapple Road, Stirchley, Birmingham B30 2TY, tel. [phone].
website: www.demon.co.uk/charities/AIA/aia.htm
British Association of Nutritional Therapists (BANT)
BCM Bant, London WC1N 3XX, tel. [phone]
Holds a nationwide list of registered nutritional therapists.
Eating Disorders Association (EDA)
Sackville Place, 44 Magdalene Street, Norwich, Norfolk, NR3 1IU,
tel. [phone] (admin) 01603 621 414 (helpline)
The Food & Mood Project
PO Box 2737, Lewes, BN7 2GN, tel. [phone]
Newsletter, consultations and workshops. Please send an SAE.
The Hyperactive Childrens Support Group (HACSG)
71 Wyke Lane, Chichester, East Sussex PO19 2LD, tel. [phone]
Information on the role of diet and nutrition in hyperactivity and ADHD.
York Nutritional Laboratory
Lysander Close, Clifton Moor, York YO30 4XB, tel. [phone].
website:www.allergy-testing.com. Postal allergy testing service.
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further reading
For ordering
purposes only
All titles marked with an asterix are available from Mind Mail Order No. of titles
*A-Z of Complementary and Alternative Therapies(Mind 2000) £3
The Complete Guide to Food Allergy and Intolerance
J. Brostoff, L. Gamlin (Bloomsbury 1989) £6.99
The Food & Mood Workbook A. Geary (The Food & Mood Project 2000) £4.95
*How to Cope with Sleep Problems (Mind 2000) £1
*How to Look After Yourself (Mind 1999) £1
Hyperactive Children B. Barnes & I. Colquhoun (Thorsons 1998) £5.99
*Hypericum (St John’s Wort) and Depression(Robinson 1996) £5.99
Mental Health & Illness - The nutrition connectionC. Pfeiffer, P. Holford
(ION Press 1996) £7.95
*Overcoming Binge EatingDr Christopher Fairburn (Guilford Press 1995) £11.50
Potatoes Not ProzacK. DesMaisons (Simon & Schuster 1998) £9.99
The Rotation Diet Cookbook J. Carter, A. Edwards (Element Books 1997) £5.99
*Understanding Anxiety (Mind 2000) £1
*Understanding Attention Deficit Disorder (Mind 1997) £1
*Understanding Autism in Children and Adolescents(Mind 1999) £1
*Understanding Depression(Mind 2000) £1
*Understanding Eating Distress(Mind 2000) £1
*Understanding Premenstrual Syndrome (Mind 1998) £1
*Understanding Schizophrenia (Mind 2000) £1
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