Eat to Beat the Blues

We’ve all turned to food after a bad day. But instead of reaching for whatever seems soothing, eat something that science shows may truly lift your spirits.

• Pick fruit, vegetables, fish and other whole foods. In a recent study of close to 3,500 men and women published in the British Journal of Psychiatry, those who reported eating a diet rich in whole foods in the previous year were less likely to report feeling depressed than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products. Previous studies have shown that antioxidants in fruits and vegetables and omega-3 fatty acids in fish are associated with lower risk of depression. Folate, a B vitamin found in dark green vegetables like spinach, beans and citrus, affects neurotransmitters that impact mood. It’s possible that the protective effect of the whole-food diet comes from a cumulative effect of these nutrients, says lead study author Tasnime N. Akbaraly, Ph.D.
• Go ahead: order the bagel. In a new study in the Archives of Internal Medicine, people who for a year followed a very-low-carbohydrate diet—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1⁄2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. Also, the challenge of following such a restrictive low-carb diet for a full year may have negatively impacted mood, says study author Grant D. Brinkworth, Ph.D. Read more
  

Winter Blues: The Carbohydrate Connection

If you crave carbohydrates during the shorter, darker days of winter, your body may simply be trying to make up for low serotonin levels. Serotonin is a neurotransmitter that--among other things--regulates mood and energy levels. When serotonin levels fall, you may experience fatigue, depression and irritability. Serotonin levels tend to be lower in the winter--and this can be the reason behind your winter blues or, the more extreme version, Seasonal Affective Disorder (SAD).

The connection with carbohydrates is this: Eating carbohydrates will increase serotonin production, which should elevate your mood--temporarily at least. So, those comfort food cravings may be your body's way of self-medicating. In fact, some experts advocate the controlled use of carbohydrate meals or snacks as a way of treating SAD.

"Eating carbohydrates is therapeutic," says diet detective Judith Wurtman. "The brain makes new serotonin, and the symptoms of SAD diminish. Eating potatoes, rice, bread, pasta and other carbohydrates is a natural way of dealing with the darkness of winter. This does not mean that protein foods, vegetables, fruit, dairy products should be avoided. Not at all. But one approach might be to eat protein for breakfast and lunch. As the sun and serotonin levels go down, switch to carbohydrates. A dinner of pasta, or roasted potatoes or rice and vegetables, will restore serotonin, your good mood and your energy." (SAD, serotonin, and carbohydrates.)

In fact, a small study in 2006 found that a twice-daily carbohydrate drink relieved symptoms of SAD and, researchers hoped, might do less dietary damage than the uncontrolled carbohydrate binging that some SAD sufferers resort to. ("High-Carb Drink Eases SAD Symptoms.")

But SAD expert Norman Rosenthal (author of Winter Blues) worries that the mood-elevating effect is temporary at best. In a few hours, you need another fix. By the time winter is over, you may have packed on a lot of carbohydrate-fueled pounds. Rosenthal advocates a low carbohydrate diet for those with SAD.

A better way to stimulate serotonin is to exercise regularly. Exercise stimulates serotonin production with no carbohydrate hang-over. Instead of gaining winter weight, you might even trim down. Overcoming your winter fatigue and getting yourself moving may take some self-discipline at first. But the rewards, in the form of more energy and a brighter mood, come quickly.

If you struggle with low moods and/or carbohydrate cravings at this time of year, why not give this a two-week trial: Get 30 minutes a day of moderate to high intensity exercise. If weather and schedule permits, take your exercise outdoors and get the additional benefit of some natural light therapy. If not, take advantage of your home gym or health club membership to exercise indoors.

Also, if you suffer from seasonal depression, be sure your diet contains sufficient folic acid. People who are depressed are often deficient in this nutrient, which helps to support healthy serotonin levels. Folic acid supplementation has been shown to relieve symptoms of SAD. Even better, focus on foods that are naturally high in folic acid, such as edamame, spinach, collards, and asparagus.

And, take heart! Spring begins in about two months!

Article from The Nutrition Data Blog