It’s commonly accepted that some foods can relieve depression and make you feel happier just by eating them. Of course, we all have comfort foods – dishes that evoke warm memories from our childhood – which can oftentimes invoke a feeling of safety and security. But is there something about the actual makeup of chocolate and other foods that can boost our moods?
A Chemical Cause for Depression
One of the reasons why people feel depressed is a drop in the serotonin levels in the brain. Serotonin is a chemical that helps to transmit signals between nerve endings. Serotonin helps to control anger, regulate sleep, reduce irritability, and encourage feelings of well-being. It also has a peripheral role in digestion.
When serotonin levels drop too low, the body is left vulnerable to a number of physical and mental problems ranging from irritable bowel syndrome and migraines to chronic depression, compulsive behavior, and bad moods.
Serotonin and Foods
So what does serotonin have to do with food? When we eat, we experience chemical reactions between the foods and our bodies. Some foods can trigger the release of serotonin, which is logical considering the neurotransmitter’s use in the digestive system. Other foods can increase the effect of serotonin by making the cells in the body more receptive or helping it travel through the body more easily.
So yes, foods can affect the chemical state in the brain which influences moods, having a physical as well as mental effect on our state of mind.
Good for the Soul, Bad for the Body?
The problem, however, is that many of the foods that boost serotonin are also the ones that the health-conscious among us tend to avoid. The best serotonin boosters are high in fats and carbohydrates, like chocolate, candy, and macaroni and cheese. And despite mood-enhancing benefits, there are drawbacks to relying on these kinds of foods too much:
• Simple carbohydrates give a quick boost to energy and mood, but they are also digested quickly leaving you feeling even more down than before.
• Long-term reliance on high carb, fatty foods will have a serious negative influence on your health.
• While the chemical reason for bad moods and depression might be alleviated, adding pounds and losing fitness could give you a logical reason for feeling down.
How to Reap the Benefits of Food on Mood — and Stay Healthy
It is possible to enjoy the serotonin-raising benefits of foods while still staying healthy, if you follow some simple guidelines:
Choose Complex over Simple Carbohydrates
Complex carbohydrates like potatoes, rice, squash, and whole-grain breads raise serotonin levels without the crash that follows eating simple carbs. Complex carbohydrates have other benefits as well – they digest more slowly and include more fiber and nutrients, giving you a longer-lasting feeling of satisfaction.
Satisfy Your Cravings – In Moderation
If you have a craving for fatty or carbohydrate-rich foods, it might be your body’s way of telling you that you need more serotonin. It’s all right to give in to those cravings occasionally, as long as you exercise moderation about how often and how much of these “unhealthy” foods that you eat.
Enjoy a Wide Variety of Fresh Foods
By eating a wide variety of foods, you can ensure that you get a full range of the vitamins and minerals that your body needs to stay healthy, including mood-elevating serotonin.
Some Foods Work Better in Combination
One of the reasons why people feel so content and sleepy after a big turkey dinner is that tryptophan, a chemical found in turkey, aids the production of serotonin when eaten in combination with carbohydrates. Experiment with different combinations to determine what makes you feel best.
The chemicals in our foods can have a very real effect on our moods as well as on our weight and strength. By paying attention to what we eat, we can sleep better, feel better, and be more successful.