Foods That Harm and Foods That Heal To Combat Mood Disorders
4.3% of Americans are classified as having severe mood disorders. Women are 50% more likely than men to experience a mood disorder over their lifetime.
The Cleveland Clinic defines a mood disorder as: “…a mental health condition that primarily affects your emotional state. It’s a disorder in which you experience long periods of extreme happiness, extreme sadness or both. Certain mood disorders involve other persistent emotions, such as anger and irritability.” (Cleveland Clinic, Mood Disorders, 2022, para. 2).
Mood disorders can also be described as various forms of mental illness, including different types of depression, such as dysthymia and postpartum depression; bipolar disorders that are characterized by mood swings ranging from depression to mania; and seasonal affective disorder (SAD), where a person can be sad and moody during the winter months.
FOODS THAT HEAL
Turkey
Salmon
Tuna
Milk
Eggs
Pasta
Bread
Kale
Orange juice
Corn
Asparagus
FOODS THAT HARM
Foods with additives, if allergic
FOODS TO LIMIT
Caffeine
Alcohol
Sugary foods
Although there is no clear connection between mood disorders and diet, there is a lot of research showing the effects on the brain chemicals that control your mood. Below are some general tips:
Add More Carbs
Tryptophan is an amino acid that converts to serotonin, a neurotransmitter thought to influence mood, in the brain. It is found mostly in protein sources: turkey, milk, and eggs. It should be noted that tryptophan alone will not raise serotonin levels. Eating carbohydrate-rich foods allows tryptophan to enter the brain, which explains why consuming carbs is associated with a calming, relaxing effect. Some feel-good food choices include breads, pasta, grains, cereals, fruits, and juices.
Leafy Greens
Many people suffering from depression are deficient in folate. This vital mineral is found in green leafy vegetables like kale. Other sources include: lentils, orange juice, corn, asparagus, peas, nuts, and seeds.
Fish
You should try to eat fish three times a week or more. Studies have shown that people who ate fish less than once a week had a 31% higher chance of mild to moderate depression than people who ate fish more often.
Limit caffeine
Caffeine is a stimulant found in coffee, tea, colas, and chocolate and is the best-known mood-altering dietary item. Although a cup of coffee can boost your mood and is a welcome eye-opener, too much caffeine can cause heart palpitations, anxiety, and sleeplessness.
Limit or Avoid Alcohol
The second most used mood-altering substance is alcohol, a depressant that slows down certain physiological processes. Alcohol can also interfere with sleep by causing irritability, anxiety, and depression.
Do Not Skip Meals
The types of food you eat, and when and how much you eat, can also affect your mood. It is good to eat small amounts of food frequently through the day so that you can keep your energy levels and mood more constant.
Limit Your Sugar
Foods made with refined sugar can have some negative effect on the activity of children. Refined sugars quickly enter the bloodstream and produce high glucose levels that trigger adrenaline that can later cause a sugar “crash”.
SOURCES
Mood disorders: What they are, symptoms & treatment. Cleveland Clinic. (2024, August 16). https://my.clevelandclinic.org/health/diseases/17843-mood-disorders
Lachance, L., & Ramsey, D. (2015). Food, mood, and Brain Health: Implications for the modern clinician. Missouri medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/
Berkoff, F. G., & Schwarcz, J. (2018a). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.
Antti Tanskanen, M. D., Joseph R. Hibbeln, M. D., Jaakko Tuomilehto, M. D., Antti Uutela, Ph. D., Ari Haukkala, M. Sc., Heimo Viinamäki, M. D., Johannes Lehtonen, M. D., Erkki Vartiainen, M. D., Antti Tanskanen, M. D. V. all articles by this author, Joseph R. Hibbeln, M. D. V. all articles by this author, Jaakko Tuomilehto, M. D. V. all articles by this author, Antti Uutela, Ph. D. V. all articles by this author, Ari Haukkala, M. Sc. V. all articles by this author, Heimo Viinamäki, M. D. V. all articles by this author, Johannes Lehtonen, M. D. V. all articles by this author, & Erkki Vartiainen, M. D. V. all articles by this author. (2001, April 1). Fish consumption and depressive symptoms in the general population in Finland. Psychiatric Services. https://psychiatryonline.org/doi/full/10.1176/appi.ps.52.4.529#:~:text=Infrequent%20fish%20consumption%20was%20independently,1.10%20to%201.56%2C%20p%3C.
MD, E. S. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
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