Yes—Foods Can Influence How You Feel
Absolutely. If you’ve ever soothed a tough day with a scoop of Haagen-Dazs, you’re aware of the connection — and there’s science to support it. Over the past 25 years, numerous studies have shown that balanced, nutritious diets can significantly guard against depression.
Of course, different foods impact mood in their own ways. Starchy foods can help you unwind, protein might give you an energy boost, and sugar and fat provide quick comfort when anxious. However, these effects are milder than those of alcohol, drugs, or caffeine, and can sometimes be tricky to achieve. Certain foods work better than others, and timing can make all the difference.
What Should I Eat When I’m Feeling Stressed?
Provided you haven’t had anything to eat for a while, a purely carb-based snack might help you feel calmer. Carbohydrates prompt your pancreas to release insulin, which not only helps process carbs but also moves many amino acids — the components of proteins — into your tissues. Interestingly, tryptophan stays behind in the blood and, without as much competition, more of it reaches your brain, where it turns into serotonin, a mood-regulating chemical. The more carbs you eat, the more serotonin is produced, making you feel more relaxed. That explains the nap-inducing effect of a hearty pasta dish.
To get this effect, eat your starchy snack on an empty stomach, with no added protein or fat, and wait at least 30 minutes. Fat slows digestion, reducing or delaying the impact, while protein introduces extra amino acids that can disrupt the process. Your best choices are a small baked potato (with salsa, but skip butter or sour cream), unbuttered popcorn, low-fat crackers, or toast with some jam.
How Do I Dodge the Mid-Afternoon Crash?
If you toss a few meatballs into your pasta at lunch, you’ll prevent the serotonin spike. Introducing protein sends new amino acids into your bloodstream that compete with tryptophan in the brain, keeping you from getting sleepy. Combine your noodles with lean meat or low-fat cheese, and you’ll likely stay alert, provided your meal isn’t drowning in a rich cream sauce, which can make you sluggish for other reasons — mainly because digestion requires lots of energy.
Do Foods Have Lasting Impacts on Mood?
Scientists continue to uncover how diet shapes mood over time. For instance, they’ve discovered omega-3 fatty acids — found in fatty fish like salmon and tuna and in flax seeds — are essential for normal brain function and can help shield against mood issues such as depression and bipolar disorder. Several studies in children also point to diets high in omega-3s being linked to fewer behavioral problems.
Why Do Sweets Feel So Comforting?
Just as a bit of sugar can calm a fussy baby, a creamy dessert can quickly relax a stressed adult. Sugar and fat prompt the brain to release endorphins, natural chemicals similar to morphine that send waves of pleasure throughout the body. Chocolate is the ultimate comfort food, not only for its sugar and fat but also because it offers a small dose of caffeine and theobromine, both of which might add a gentle buzz to your endorphin rush.
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