Wouldn’t it be nice if nutrition was only about the nutrient composition of the food we eat? Decisions would be so much easier if our food choices were based solely off of nutrition labels. In reality, however, there are countless influences on the food choices we make each and every day. One of the strongest influences is the significant psychological component to why we eat the way that we eat. Conversely, the food we eat also plays an important role in enhancing our psychological well-being when you choose foods that work with your body rather than against it. Addiction is highly complex and, therefore, the treatment is as well. Nutrition is one facet of treatment and is meant to enhance, not replace, formal medical treatment as needed.
Mood → Food
Take a moment to think about a memory or positive experience that you have had with food. Memories and emotions oftentimes have a powerful impact on food choices. Others find that stressful situations or sleep deprivation often lead to overindulgence and less nourishing food choices. In fact, there is a physiological explanation for cravings that result from stressors. When your level of stress rises, a hormone referred to as cortisol rises as well. As cortisol levels rise, you tend to develop cravings for foods that tend to contain excess fat and sugar. When these cravings are satisfied with foods that are high in fat and sugar, your stress and related emotions decrease. This creates a feedback cycle of stress and less nourishing food choices that can be difficult to disrupt.
Mindful Eating is a highly complex, powerful method of regulating the food you eat. Mindful Eating serves many purposes including building a healthy relationship with food, appreciating food for the nourishment it provides to your body, using all of your senses when eating, being present during the act of eating, and decreasing the tendency to mindlessly eat.
To learn more about Mindful Eating, check out the following resources:
- http://www.todaysdietitian.com/newarchives/030413p42.shtml
- http://www.brighamandwomens.org/Patients_Visitors/pcs/nutrition/services/healtheweightforwomen/special_topics/intelihealth0405.aspx
- http://thecenterformindfuleating.org
Food → Mood
There is an abundance of research regarding the impact that food has on your mood. One of the most important things to remember when it comes to the impact of food on your mood is that variety is key. Your eating pattern is much more important than the individual foods that comprise your eating pattern. Incorporating the foods we have outlined below is not going to immediately make you feel more focused, tranquil, or energized throughout the day. They are mere examples of foods that we have extracted from the literature that when incorporated into a healthy, well balanced diet, have been shown to help regulate your mood over time. Here are just a few examples of foods that have been indicated to have an impact on your mood:
- Omega-3 Fatty Acids
- Role in the body: Used as part of the membranes of brain cells and control many brain processes, thought to alleviate symptoms of depression.
- Food sources: Flaxseed, avocado, chia seeds, fish oil
- B-Vitamins
- Vitamin B1 (Thiamine)
- Role in the body: Contributes to energy stores in the body and aids in the coordination of muscle and nerve activity.
- Food sources: Legumes, some seeds, fortified grains
- Vitamin B9 (Folate)
- Role in the body: Promotes proper nerve function and red blood cell production to carry oxygen throughout the body. A deficiency of folate has been associated with depression, fatigue, and poor concentration.
- Food sources: Leafy green vegetables, legumes, fortified grains
- Amino Acids
- Phenylalanine
- Role in the body: Converts to tyrosine within the body, which is believed to enhance mental acuity and alertness.
- Food sources: Legumes, seeds, nuts, leafy green vegetables, avocado, dairy, whole grains, poultry, fish
- Methionine
- Role in the body: Combines with energy molecules in the body and enhances the production of brain neurotransmitters, also believed to enhance mental acuity and alertness.
- Food sources: Grains, nuts, seeds
- Tryptophan
- Role in the body: Converts to serotonin within the body, which promotes feelings of tranquility and relaxation.
- Food sources: Poultry, meat, milk, fish
- Fermented Foods
- Role in the body: Enhances the “good” bacteria within your digestive system and promotes a healthy immune system.
- Food sources: Kimchi, tempeh, miso, sauerkraut, kefir, yogurt, kombucha
One of our primary and most important goals at Food to Recover is to help you cultivate a healthy relationship with food. Recognizing the strong connection between food and mood is just one way of strengthening your relationship with food. We aim to help you establish your unique, personal journey toward a healthier lifestyle in a way that works best for you.
Warmly,
Your team of FTR dietitians
