Food and mood

The Food and Mood Project. It sounds like it might be the name of a pop group, but it’s actually a British research team that reported last month on a recent survey examining how food can improve mental health.

The F&MP survey set out to determine how dietary changes impact mental health with 200 participants. They began by dividing several food sources into two groups: stressors and supporters. (And I can tell you right now, there are no surprises in their choices for these groups. Were you hoping that Ben & Jerry’s landed in the supporters group? Not a chance.)

The researchers asked the subjects to alter their diets to reduce their intake of stressors and consume more foods from the supporters list. Using a questionnaire, the survey then tracked the subjects’ mood changes.

When the questionnaires were analyzed, number one on the stressor list was sugar, followed closely by caffeine, alcohol, and chocolate. Dairy products, saturated fats and foods containing wheat also made the stressor list. And topping the supporter list: water, with vegetables placing a very close second, then fruits and oil-rich fish. Other supporter foods included nuts & seeds, fiber, protein, organic foods and whole grain foods.

In addition to these two useful lists, the researchers also concluded that there are three habits that may help maintain a steady mind: don’t skip breakfast, eat regularly, and recognize your triggers.

Triggers are the foods that will set in motion depression, anxiety and other moods that have a negative impact. So, for instance, even though sugar is the most common stressor trigger, if you have a mild allergic reaction to foods containing wheat, then wheat might be the primary trigger for you to avoid. On the other hand, you also have items on the supporter list that will be your triggers for improving your mood.

And how do you find your triggers? The same way the subjects of this study did: experiment by taking stressor foods out of your diet, while adding supporter foods, and then observing your mood changes. In addition, HSI members have long known about the ALCAT test, a blood test that identifies your hidden triggers from over 200 foods.

One of the F&MP researchers, Amanda Geary, summed up the purpose of the study with this comment to BBC News: “I hope that these findings will add strength to a growing body of evidence to encourage health care providers and individuals to learn from the powerful testimonies in this report that the health of the body can directly influence the health of the mind.”

That sounds like good logic to me. So if you’re struggling with the blues, or if anxiety is a daily problem, you might do yourself a huge favor by keeping an eye on your diet, learning your triggers, and picking the food that best feeds your mood.

To Your Good Health,

Jenny Thompson
Health Sciences Institute