Does Food That We Eat Affect Our Mood? HHP 399 Concordia University, Nebraska

Transcription

1 Does Food That We Eat Affect Our Mood? HHP 399 Concordia University, Nebraska

2 Introduction 2 The traditional American diet that was once filled with whole and nutritious food has transitioned to a diet filled with processed foods that are void of their nutrient content, sugary foods filled with empty calories, and fast food made calorie dense by infusing fat into the food from cooking methods. This transition of diet positively correlates with the obesity and diabetes epidemics that plague many American today. Many correlations exist between the over nutrition and fast food diets of America and the obesity issues. Often overlooked, this style of eating might be affecting our moods just as much as our waistline. A person who has a diet high in whole foods has been shown to less likely report depression (Davison and Kaplan, 2012). A diet full of whole grains, fruits, vegetables, low fat dairy, and lean cuts of protein is currently what the United States Department of Agriculture recommends for weight management and proper health (2013). The dietary guidelines for Americans follow many of the traditional staples of the Mediterranean style diet. Adherence to this style of diet has been shown to decrease the chance that one will develop depression (Davison and Kaplan, 2012). Snickers candy bars ran commercials during the 2010 Super Bowl that used the slogan, You re not you when you are hungry. Throughout the commercial, generally fit young men playing football turned into downtrodden elders until they satisfied their hunger with a Snickers. A lack of nutrition can cause depressed, irritated, and unaware moods just as in the commercial. The act of eating breakfast, in multiple forms, has been shown to improve mood (Smith and Wilds, 2009). Other studies show that eating a certain type of breakfast may keep an individual in that mood for longer than if another type of breakfast was consumed (Smith and Wilds, 2009).

3 It seems that there is a link between quality foods and improved mood. What type of 3 quality food also matter in mood fluctuations. A case study performed by Beezhold, Johnston, and Daigle found that vegetarians had better moods over those who consumed meat (Beezhold and Johnston, 2012). Beezhold and Johnston later performed a controlled trial experiment that showed that the restriction of meat, fish, and poultry in omnivores improved those individuals moods (Beezhold and Johnston, 2012). The researchers believed this was due to the diet high in meat contain higher levels of Arachidonic Acid (AA). AA is a neuroinflamatory acid that can cause irritability (Beezhold and Johnston, 2012). The controlled trial showed that the removal of this acid from the diet might improve mood (Beezhold and Johnston, 2012). This research suggests a link exist between types of foods that we eat affects our daily mood. Statement of the Problem This study will investigate if there is a connection between the emotional status of a member of Concordia University s student body and member s diet. Purpose of the Study The purpose of this study is to examine whether the emotional status of an individual is affected by diet. Significance of the Study Many college students are able choose their dietary patterns when they enter into campus living. This transition has traditionally caused the term the freshman fifteen. While the validity of the weight gain due to the introduction of all you can eat cafeteria eating is unquestionable in

4 research, it has yet to be shown if this style affects college students moods. There is a 4 considerable amount of research that shows what type and the quality of food affects our mood status. With no one to hold them accountable to ensure that the students are achieving variety, proportionality, and eating all the recommended food groups in their diets nutritional quality can lack. Students can have Mountain Dew for breakfast paired with a Hot Dog, lunch of just pizza, and dinner of a hamburger and fries. A diet of this style is devoid of many nutrients and fiber the body needs to function properly. This study will investigate what types of food students at Concordia University consume and how that affects their self-perceived emotional status. The findings will educate college students, cafeteria staff, and wellness center staff on the possible connection between diet style and mood. Correlations between certain styles of foods may lead to possible suggestions of what to eat to improve mood. Definition of Terms Arachidonic Acid: A polyunsaturated Omega 6 acid that is usually consumed in the diet from animal sources. Arachidonic acid can serve as an inflammatory agent in the brain causing mental disorders. Omnivores: An individual whose diet consists of both animal and plant based sources. EPA: Eicosapentaenoic acid (EPA) is one of several omega-3 fatty acids. It is found in cold water fatty fish, such as salmon. DHA: Docosahexaenoic acid (DHA) is a fatty acid found in the meat of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber. DHA can be converted into EPA in the body. Mediterranean Diet: A diet typical of the Mediterranean region with high consumption of fruits, vegetables, grains, beans, nuts, olive oil, fish, and poultry.

5 Research Questions 5 This study will seek to answer the following questions: How does the emotional status of Concordia University, Nebraska students who are vegetarian (or low frequency meat consumers) differ from those who consume meat frequently? How does type of food within a diet relate to the emotional status of Concordia University, Nebraska students? How does the emotional status of Concordia University, Nebraska students who eat breakfast differ from those students who do not? Literature Review A nutritious diet has been shown to help with weight management and fighting off the risk of many diseases and illnesses. It is globally accepted that a proper diet is an essential component for physical well-being. A healthy diet full of whole foods such as fruits, vegetables, lean meats, and whole grains may have other benefits for the body than just helping physical development. The body relies on the nutrients ingested to supply the body with materials for energy and structures. If certain vitamins and minerals become deficient within the diet, these deficiencies can adversely affect brain chemistry. They are manifested in a person as depression, anxiety, and other mental disorders Recent literature has shown the emerging connection between the type of nutritious diet one consumes and the prevalence of mental disorders. Research supports that meeting the dietary needs for the minerals such as calcium, magnesium, phosphorous, potassium, iron, and zinc can improve a person s psychological functioning (Davison and Kaplan, 2012). Low iron consumption can increase ones risk of developing depression and low zinc consumption can increase the risk of developing mania (Davison and Kaplan, 2012).

6 Macronutrients such as carbohydrates, protein, and fats also play a role in determining 6 how our mood can be expressed. Carbohydrates are the most researched macronutrient that affects mental expression. Severe restriction of carbohydrates can cause irritability, anxiety, and mental fogginess (St. Pierre, 2013). Carbohydrates are readily used in the body for energy. When carbohydrates are restricted in extreme fashion the body must rely on protein and fat breakdown for energy. These processes such as gluconeogensis and ketosis are less efficient than carbohydrate breakdown. Ketosis is the body s process to convert fats into energy when no carbohydrates are present. Ketones are organic substances that can be used in the Krebs s cycle to produce cellular ATP (Smolin & Grosvenor, 2013). These molecules are highly acidic and can disrupt the acid-base balance in the body causing the symptoms listed earlier associated with carbohydrate restriction. High quality proteins such as beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt that are high in the amino acid Tyrosine can help improve mood (Smith, 2014). Tyrosine can increase the amount of dopamine and norepinephrine produce within the brain (Smith, 2014). Dopamine is a hormone whose release is usually associated with pleasurable experiences. Omega 3 fatty acids EPA and DHA can also have mood elevating properties. Athletes in particular can benefit from taking in EPA and DHA in the form of fish oils. Athletes who are approaching overtraining syndrome can often become depressed and irritable. These athletes can benefits from taking fish oils to alleviate the negative emotions associated with overtraining (Shugart, 2009). The timing of nutrients may also be important for peak mental functioning. Breakfast has largely been promoted as the most important meal of the day. Long periods without food can negatively affect one s mood and can raise anxiety levels (Smith and Wilds, 2009).After a night

7 7 Does the Food That We Eat Affect Our Mood? of no food consumption, this meal is often the first time nutrients are reintroduced into the body. Those who consume breakfast have been shown to have better memory recall and positive moods than those who do not (Smith and Wilds, 2009). Breakfast is just one meal during the day, and research has shown that it is important to deliver nutrients to the body throughout the day for peak mental functioning. Researchers Smith and Wilds (2009) looked at memory recall and mood in a controlled study that examined the effects of a breakfast cereal bar and a mid-morning cereal bar. The reintroduction of food as a mid-morning snack has the same rising affect on mood as that of breakfast (Smith and Wilds, 2009). The types of foods that deliver nutrients to the body are important as well. Research has shown that a vegetarian diet correlates with a positive mood and demeanor (Beezhold, Johnston, Daigle, 2010). The improved mood associated with vegetarian diets is believed to be from the high antioxidant concentrations within the blood, and decreased levels of AA. Researchers Beezhold and Johnston further investigated the link between vegetarian diets and improved moods in a controlled study that evaluated the restriction of meat in a population who had recently been consuming it. The study found that omnivores who restrict meat from their diet improved mood and mental functioning compared to omnivores who kept the same diet. The research showed the meat restricted individuals were less likely to be stressed and had improved stress coping abilities (Beezhold and Johnston, 2012). The Mediterranean style of diet has also been shown to decrease the risk of developing depression. A four and half year study performed in Span by Researchers Sánchez-Villegas, Delgado-Rodríguez, Alonso, Schlatter, Lahortiga, Serra Majem, and Martínez-González found that consuming a Mediterranean style diet can help prevent depression develop in individuals who are currently healthy (2009). The Mediterranean Diet is generalized by a diet that consists

8 mostly of fruits and vegetables, beans, whole grains, seafood, and limited amounts of red meat 8 and dairy products (Robinson, 2013). The literature supports that when we eat and what we consume seems to have an effect on our mood and stress level. Diets that meet proper nutrient needs in both macronutrient and micronutrient content are correlated with improved psychological health. Delivering nutrients to the body throughout the day is also important for peak mental health and improved moods. Finally, those who consume vegetarian and Mediterranean style diets have been shown to have improved moods as compared to omnivores. Methodology This study was performed at Concordia University, Nebraska. The student population was sent surveys, and 60 responses were collected. The survey was administered via and online survey collecting software. 35 females and 24 males participated, and one anonymous subject. The responding population was composed of 14 freshman, 11 sophomores, 16 juniors, 16 seniors and 3 fifth-year seniors. A total of 42 subjects lived on campus at Concordia University, Nebraska (37 in traditional dorms and 5 in apartment style dorms), while 18 subjects lived off campus. The survey that subjects were sent was designed to see if correlations existed between the style and type of diet they consumed and the subjects moods. The subjects were asked through a series of multiple choice and Llikert Scale questions about their food consumption habits and affective states throughout the day. The questions were designed to see how nutritious their diets were, their main sources of calories, and emotional states.

9 The Instrument 9 **See Attached Paper** Data Collection & Analysis Subject responses were collected via the online survey provider surveymonkey.com. This software complied results from survey automatically and presented information in percentage breakdown of responses in both numerical and bar graph form. Analysis of the data was performed on Microsoft Office Excel and also via the online tools from surveymonkey.com. Results A majority of the subjects consumed 2-3 servings of meat (beef, poultry, pork, or fish) daily, 60% of subjects consumed this amount. 20% of the subjects consumed 1 to no serving of meat daily, and 20% of the subjects consumed 4 or greater servings of meat. Dietary protein source was split at 50% for both meat and non-meat sources of protein in these subjects. 58.3% consumed 2-3 servings of vegetables per day, while 26,7% reported having 0 to 1 servings daily, and 15% consumed greater than 4 servings per day. 55% of the subjects agreed that their daily caloric intake came from processed foods. 41.3% of subjects disagreed or strongly disagreed that their diet came from processed foods (41% and 3.3% respectively).

10 10 Does the Food That We Eat Affect Our Mood? 61.7% of the subjects disagreed that their mood varied greatly during the day, with 37.3% of the subject reporting that their mood does change greatly. 91.6% of the subjects agreed or strongly agreed that they had a positive outlook on life. 83% of subjects disagreed or strongly disagreed that they feel sad, angry, or depressed for 2+ day in a row during a month s time. 76.7% of subjects reported that they ate breakfast daily, while 23.3% reported that they did not. Of those who answered they did not eat breakfast, 86% said that they were less alert in class and irritable until they ate something. 70% of subjects disagreed or strongly disagreed (46.7% and 23.3%, respectively) that they do not feel hunger pangs associated with fasted periods. 30% of subjects agreed or strongly agreed that they feel hunger pangs (21.7% and 8.3%, respectively). Discussion and Recommendations The purpose of this study was to examine whether the emotional status of an individual is affected by diet. To examine this relationship an electronic survey was delivered to the Concordia University, Nebraska s student body population. The survey sought to answer these central research questions: How does the emotional status of Concordia University, Nebraska students who are vegetarian (or low frequency meat consumers) differ from those who consume meat frequently? How does type of food within a diet relate to the emotional status of Concordia University, Nebraska students? How does the emotional status of Concordia University, Nebraska students who eat breakfast differ from those students who do not?

11 11 Does the Food That We Eat Affect Our Mood? The strongest link between recent literature and the results of this study seems to be in those individuals who do not consume breakfast. Researchers Smith and Wilds showed that those individuals who do not eat breakfast are less alert and more irritable compared to groups who ate breakfast (2009). Of the subjects in this study who reported not eating breakfast 86% reported that they were less alert in class and irritable until they ate something. This reaffirms the correlations that exist in past literature. The survey populations was split in half between those who relied on meat products and nonmeat products for daily protein and calorie needs. Recent literature suggest that those individuals who consume a vegetarian diet have better moods than those who rely on a meat based diet. Considering 91.7% of the subjects agreed or strongly agreed that they had a positive outlook in life, 83% of subject disagreed or strongly disagreed that they felt sad, angry, or depressed for 2+ days in a month, the results of this study suggest that the non-meat diet of 50% of subjects maybe causing improved moods and positive outlooks. Diets high in processed foods and low in nutrients have been related to psychological disorders such as anxiety and depression (Davison and Kaplan, 2012). Over half of the subjects reported that their diet was mostly composed of processed foods (55 %). Our results do not

12 match with reported literature because as stated above a vast majority of students reported a 12 positive outlook in life and did not show aggressive or depressed tendencies. The results of this study suggest that although subjects self reported that their diet came mostly from processed food, their emotional well-being is healthy. As a recommendation, from the survey results and previous literature Concordia University students should try to increase their consumption of vegetables. Currently 80% of Concordia students consume at or do not meet the recommended servings of vegetables per day. Incorporating more raw fruits and vegetables daily will be a way to decrease the amount of processed food in these students diets. Students should also focus on incorporating more non-meat protein sources into their diets, to help improve their psychological health. Currently the students consume about half of their daily protein requirement from meat-based sources as stated above. Decreasing the amount of meat based sources in favor of non-meat sources may increase their positive outlook on life. There are several limitations to this survey. Upon reflection, more questions should have been asked about the sources of dietary proteins, when breakfast is commonly ate during the day, and how many snacks students consume. Investigating when students eat breakfast and if they are snacking could help Concordia University Wellness Staff develop policies and education programs to help students optimize their moods. Researchers Smith and Wilds showed that breakfast and snacks improve moods in food-restricted individuals. Maximizing food intake could be one possible way to improve academic achievement at Concordia University. Overall this was a small group of subjects who participated. In the 60 subjects there seemed to be associations between the diet style students were consuming and their positive outlook on life. Past research has shown that nutritious diets that are dense of vitamins and minerals and low in processed foods are beneficial for mental health. After a review of the literature and

13 completion of this survey, there may be a link between the foods that we eat and our mental 13 health and well-being. Colleges and Universities should look to decrease processed food and offer nutrient dense foods at cafeterias to help maximize personal well-being of students.

14 References Author, A. A., & Author, B. B. (Date of publication). Title of article.title of Online Periodical, volume number(issue number if available). Retrieved from Beezhold, B. L, & Johnston, C. S. (2012). Restriction of meat, fish, and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutrition Journal, 11(1), doi: / Beezhold, B. L., Johnston, C. S., & Daigle, D. R. (2010). Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults. Nutrition Journal, doi: / Davison, K. M., & Kaplan, B. J. (2012). Nutrient Intakes Are Correlated With Overall Psychiatric Functioning in Adults With Mood Disorders. Canadian Journal Of Psychiatry, 57(2), Robinson, K. M. (2013). The Mediterranean diet. WebMD.com. Retrieved from Shugart, C. (2009). Seven things you need to know about fats. Tnation. Retrieved from ou_need_to_know_about_fats Smith, A. P., & Wilds, A. (2009). Effects of cereal bars for breakfast and mid-morning snacks on mood and memory. International Journal Of Food Sciences & Nutrition, doi: / Smith, M. W. (2014). Tyrosine. WedMd.com. Retrieved from supplements/ingredientmono TYROSINE.aspx?activeIngredientId=1037&activeIngredientName=TYROSINE Smolin, L. A. & Grosvenor, M. B. (2013). Nutrition: Science and Applications. Danvers, MD: John Wiley & Sons. St. Pierre, B. (2014). Carb controversy: Why low-carb diets have got it all wrong. Precision Nutrition. Retrieved from United States Department of Agriculture. (2011). Dietary guidelines for Americans Retrieved from PolicyDocument.htm 14

15 Demographic Questions: 1. What is your gender? a. Male b. Female 2. Do you live on campus or off campus? a. On campus in the dorms b. On campus in Jesse apartments c. Off campus 3. What is your year in school? a. Freshman b. Sophomore c. Junior d. Senior e. Fifth Year Senior f. Other 15 How does the emotional status of Concordia University, Nebraska students who are vegetarian (or low frequent meat consumers) differ from those who consume meat at a high frequency? 1. In the average day, how many servings of meat in the form of beef, poultry, pork, or fish do you consume? a. 0-1 b. 2-3 c. 4-5 d In the average day, how many servings of vegetables do you consume? a. 0-1 b. 2-3 c. 4-5 d Consider your diet. What sources make up the majority of your dietary protein sources. a. Strongly Agree (beef, poultry, pork, fish) b. Non meat sources (legumes, eggs, soy, dairy, etc.) 4. Consider your diet. Dairy products, eggs, and plant-based proteins make up a majority of your dietary protein sources a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree

16 How does type of food within a diet relate to the emotional status of Concordia University, Nebraska students? 1. Consider your diet. A majority of my daily calories comes processed food? a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree 2. My mood varies greatly throughout the course of the day. a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree 3. Daily, I am satisfied with my life and have a positive outlook on life. a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree 4. I feel sad/angry/depressed for extended periods of time (2+ days in a row) within a month s time. a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree 16 How does the emotional status of Concordia University, Nebraska students who eat breakfast differ from those students who do not? 1. Consider your diet. Do you eat breakfast daily? a. Yes b. No 2. If I skip breakfast, I feel that I am less alert in class and irritable until I eat something. a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree 3. I go long periods of time without eating food, and feel hunger pangs associated with the lack of eating. a. Strongly Agree b. Agree c. Disagree d. Strongly Disagree