Have you ever wondered why you feel happy-go-lucky one minute and anxious or irritated the next? Do you turn to chocolate, alcohol, or sweets when you are stressed or depressed? Do you have cravings for carbohydrates? Are you fatigued or wish you had more energy? The answer to these questions may lie in the food you eat.

Mental functioning is affected by what we eat. You may have heard the old adage, “You are what you eat.” Lets explore this a bit further. Organs in the body are made up of cells. Cells are made up of millions of molecules. These molecules are solely derived from our food, water, and even the air we breathe. Therefore, our diet is the main source of our cellular composition. When we eat “junk” then junk is what is available to make up our cells. The end result is body and mood dysfunction.

Our body has the ability to store food energy, but our brain does not. Thus, the brain requires a constant supply of nutrients. Because of this vulnerability, it is almost immediately affected by the foods we eat. The consequence of poor diet choices can be fluctuating changes in behavior and mood such as feeling anxious, grumpy, sad, angry, irritable, tense, happy, depressed, etc.

The language that our brain uses to direct our mood is determined by chemicals called neurotransmitters. These chemicals include Serotonin, Epinephrine, Dopamine and Glutamate.

Serotonin is a neurotransmitter responsible for making us feel happy and calm, and allows us to sleep well. Low levels of Serotonin can increase appetite, depression and cravings for carbohydrates. Certain carbohydrate comfort foods such as candy, pastries, bread and chips raise our Serotonin level and temporarily make us feel good. However, these also deplete other nutrients required for making Serotonin.

To make Serotonin we need tryptophan, an amino-acid that is abundant in most carbohydrates except corn. It then requires co-factors such as vitamin C, calcium, folic acid and B-6 . Junk or processed food may provide us with tryptophan but not other necessary nutrients. Therefore, these foods steal from the brain and body, and over time we become nutritionally deprived. That is why supplementing with tryptophan and the co-factors work to stabilize our mood and maintain constant cellular levels of Serotonin.

Similarly, dopamine and epinephrine are made from an amino acid known as Tyrosine, abundant in high protein foods. Dopamine and epinephrine are known as catecholamine neurotransmitters or “cats” for short. ‘Cats’ are known for their ability to increase alertness and energy. Simply put, low levels of epinephrine and dopamine are known to make us feel anxious whereas normal levels help keep us focused, energized and motivated. Protein rich food is required to make “cats.”

To perk yourself up, try combining ‘whole food’ carbohydrates with proteins. Whole food means it is providing you with minerals, vitamins and other nutrient co-factors that allow us to manufacture our neurotransmitters. Carbohydrates have a calming effect, raising serotonin, while protein helps with energy and alertness by raising ‘cats.’ Although the concept of Neurotransmitters may sound confusing, the important thing to learn is that you can control your emotions and mood through your diet.

Foods I recommend limiting or avoiding include sugar and white starchy foods. Sugar can give you a quick energy “high” by quickly increasing Serotonin, only to send you crashing down a couple of hours later due to the rapid fluctuation in blood sugar. The process of converting sugar to energy depletes our body of critical B-vitamins, minerals and enzymes.

Sugar also causes a quick release of insulin. The consequences of prolonged increases of insulin include obesity, Diabetes and depression. The quick rise in the blood sugar level is also known to cause hypoglycemia (low blood sugar). This symptom is invariably present in those individuals who are stressed. Hypoglycemia has been associated with aggressive behaviors, fatigue, headaches,and irritability.

Fat is an ingredient known to help us feel good. Foods high in fat increase endorphins that make you feel happy. When your diet lacks fat it causes you to feel grouchy. However, be careful not to choose just any fat. Make sure you get monounsaturated fats such as olive oil, almonds, avocados or Omega 3 fats in walnuts, flax and fatty fish. It is also important to eat a small amount of saturated fats from eggs, coconut, palm and lean meats.

Eating eggs help your memory and increases your concentration level. Although many people think of eggs as a high cholesterol food, they also contain protein and choline. Choline is an important B-vitamin. Deficiency of Choline can cause memory impairment and lack of ability to concentrate. Choline is required to make a very important neurotransmitter called acetylcholine, which is responsible for short term memory. Alzheimer's disease is associated with low levels of acetylcholine.

Monosodium Glutamate (MSG) is known for the negative effects on the brain including depression, headaches, and irritability. MSG and other glutamate producers are added to many pre-packaged foods as a taste enhancer. Glutamates act as hormone disrupters in a region of the brain known as the hypothalamus. It is one of the causes for weight gain and constant hunger.

Alcohol is another item to limit or avoid. It is linked to hypoglycemia and known to interrupt sleep cycles. Although alcohol may help you to initially fall asleep, the sleep cycle is eventually disrupted and you wake up. Disruption in sleep cycles can leave you feeling exhausted and crabby.

Would you believe that water is a mood enhancer? Too little water or dehydration decreases your mood causing irritability, depression, etc. Throughout the day you should drink water to help your cells function properly. Keeping your body hydrated will help keep you in a better mood.

Fiber-rich foods are also feel-good foods because they help us feel full and help the body get rid of waste. Fiber-rich foods aid in allowing the body to absorb sugar slowly, thus alleviating complications such as sugar “highs.” Whole grains, beans and lentils are good sources of fiber-rich foods.

Vegetables and fruits help increase your folic acid, selenium and other micronutrients. Folic acid deficiency causes Serotonin levels to decrease and is linked with depression. Good sources of folic acid include oranges, turkey, asparagus, beets, soybeans, and green leafy vegetables. Individuals with low Selenium levels tend to be more anxious, irritable, hostile and depressed. Brazil nuts, tuna, sunflower seeds, tomatoes, broccoli or whole grain cereals can help you get your daily dose of Selenium.

Caffeine should be used in moderation. Small amounts may temporarily lift your mood but the withdrawal effect may be a downer. Too much caffeine can cause nervousness, insomnia and headaches. Caffeine stimulates the production of adrenaline which in turn raises the blood sugar level. This can cause adrenal gland exhaustion. The long-term effects can be hypoglycemia or fatigue.

Chocolate has a history of having stimulating health effects. Many of us crave chocolate especially when feeling down or depressed, or for no good reason. Chocolate temporarily increases the release of endorphins into the body. This helps us to feel relaxed and exhilarated and may help decrease pain perception. Remember, moderation is the key: One to three dark 70 percent chocolate squares instead of a whole chocolate bar, for example. The higher the percentage of cocoa the less sugar it contains.

Additional Readings: 'The Mood Cure' by Julia Ross and 'Food & Behavior' by Barbara Stitt

Dr. Varsha Rathod is a Board Certified Rheumatologist and Internist at Preventive Medicine in the Westport Plaza area of St. louis, MO. The Practice has focused on a combination of traditional and holistic medicine since 1967.