Information Sheet Food and Mood Accessible information about food and mood for adults with mental health problems
? Introduction Over the years our relationship with food has become more complicated as we have seen availability and choice increase. There are many different reasons why we might choose a certain meal, snack or drink. We know that our mood can affect what we choose to eat but does what we choose to eat affect our mood? Reaching for quick fixes such as caffeine or alcohol which might make us feel good in the short term but can actually have a depressant effect longer term. Research has shown that eating a diet high in fruit, vegetables, beans, peas & pulses, wholegrain cereals and nuts & seeds may be protective against the incidence of depression. Conversely, diets higher in processed/ fast-foods such as cakes, biscuits and confectionary were associated with increased incidence of depression. In order to maintain mental wellbeing it is important to ensure you are eating regular meals and going for long periods without eating can result in over-eating later in the day and potentially low mood. Research has shown that specific nutrients may have a positive impact on our mood, some of these include: Carbohydrates If our blood sugar levels are changeable this can result in headaches, poor concentration or feeling moody and irritable. > Our blood sugar is affected by the amount of carbohydrate we eat. If our blood sugar levels are changeable this can result in headaches, poor concentration or feeling moody and irritable. Carbohydrate comes in many forms such as breakfast cereals, potatoes, bread, pasta, rice and couscous. Aim for wholegrain varieties to maximize B vitamins- have a moderate (fist sized) portion of carbohydrate with every meal. High sugar foods are absorbed quickly into the bloodstream. This can give us an initial energy boost that unfortunately doesn t last long, so it is important to have a regular intake of starchy carbohydrates during the day instead of relying on high sugar foods. If you don t eat enough carbohydrate and provide your brain with glucose you may find thinking clearly and logically can become very difficult. You may also feel very tired and in a low mood. If your brain isn t getting enough fuel it will keep waking you up to find food. This makes sleeping difficult. If you don t sleep well, altering your dietary intake may make a significant difference. 2
B vitamins and Folate B vitamins and folate are used by the body to release energy from food and support metabolism. If we don t eat enough, this can lead to feeling irritable, tired and depressed. Some recent research suggests that folate supplements may increase the effectiveness of anti-depressant medication. B vitamins and folate are found in fortified foods such as breakfast cereals, wholegrain products and fortified yeast extracts. It can also be found in poultry, pork, shellfish and green leafy vegetables. Fluid The body is between 55-70% water and when this drops by as little as 5% we can start feeling effects like headaches, lethargy and poor concentration. Try to drink regularly through the day, aiming for around 8 glasses of fluid. Include fluids such as water, squash, fresh fruit juice, tea and coffee. Try to choose no added sugar and caffeine free drinks where possible. A small glass of fresh fruit juice will count towards one of your five a day however try to limit this to just one glass per day. Iron Iron is an essential mineral that has important roles in our body including making blood cells to carry oxygen around our body. Low levels of iron can make us feel weak, tired and lethargic. Found in abundance in lean meat particularly red meat, other good sources include fish, pulses and beans, tofu, green leafy vegetables and dried fruit like apricots, prunes and raisins. Iron is best absorbed with a source of vitamin C so try to have with some vegetables or potatoes, a glass of fresh fruit juice or a piece of fruit with foods containing iron. Some foods and drinks, when consumed in large quantities can reduce iron absorption such as tea and coffee, some wholegrain foods and calcium. Medications such as antacids and proton pump inhibitors (PPIs) which are used to treat indigestion can also reduce the absorption of iron from the diet. 3
Selenium Low levels of this essential nutrient in our diet has been shown to increase the risk of depression and low mood. Found in many foods but good sources are meat, fish, Brazil nuts and wholemeal bread. Omega-3 fatty acids Omega-3 is an essential fatty acid found in oily fish. Research has linked a diet higher in a particular type of Omega-3 called decosahexaenoic acid (DHA) with a lower incidence of depression. Omega-3 fats are found in fish, particularly oily fish such as mackerel, kippers, herring, trout, sardines, salmon and fresh tuna. For people who eat little or no fish, alternative sources of Omega-3 fats are nuts and seeds, vegetable oils, soya, soya products, and tofu, green leafy vegetables or foods fortified with Omega-3 fats such as eggs and milk. Vegetarian sources of omega 3 are not converted to DHA well, so even high intakes are not going to reach the level required and therefore an algae supplement of 1000 mg is needed. Aim to include 2 portions of fish per week, one of which should be an oily fish. It is always recommended that nutrients are obtained from foods however if you do want to take a supplement, choose an Omega-3 oil supplement or fish body oil supplement rather than a fish liver oil. If taking a supplement it should be around 1000 mg day for adults. Essential Amino Acids Studies suggest that essential amino acids may play a role in improving mood. Amino acids form the building blocks of protein and the essential amino acids are not made by the body and therefore need to be consumed from dietary sources. It is important to include regular sources of protein from a variety of sources including meat, fish, eggs, pulses, nuts and dairy products. 4
Why do treats help us feel good at the time but not long-term? There may be times where we choose chocolate, biscuits or crisps and feel we are being kind to ourselves after a particularly hard or stressful day. In reality these foods may provide a short term sense of pleasure however, in the long term their effects may be associated with increased likelihood of low mood. Planning meals and snacks can help you to have more control over what you eat. A specialist mental health Dietitian can help with strategies for overeating and managing cravings. Conclusion It is important to eat regularly through the day, avoid missing meals as this can lead to overeating or poor food choices. Our dietary choices can have an impact on our mood in both the short and longer term. It is important to eat a varied diet in order to ensure we are consuming a variety of vitamins and minerals which support our physical health and mental wellbeing. 5
First published: June 2017 Review Date: June 2020 Resources: NHS Choices BDA Omega 3 food facts sheet BDA diet and depression food facts sheet www.dietitiansmentalhealthgroup.org.uk 6