The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems -- and Feel Good Again

By Jack Challem

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Caffeine Addiction

As people do their best to navigate the mounting demands of work and home life, they sacrifice many aspects of a balanced life. The average American now sleeps about ninety minutes less each night than the typical person did in 1900. The National Sleep Foundation has reported that three-fourths of young and middle-aged women get less than eight hours of sleep each night resulting in feeling tired all the time.

Being tired affects thinking, reflexes, and behavior. People often combat this fatigue by drinking coffee and soft drinks to temporarily boost energy levels and improve mental sharpness. Caffeine increases the secretion of adrenaline and Cortisol, while decreasing levels of calming neurotransmitters, such as serotonin and GABA. Too much caffeine has side effects including headaches and edginess. Some psychiatrists have argued that caffeine withdrawal should be listed as an official psychiatric diagnosis.

Psychiatrists have pointed out that various symptoms can be triggered when people miss their caffeine dose.

1. Irritability and depression
2. Muscle pain
3. Migraines and other types of headaches
4. Flu-like symptoms

How Blood Sugar Affects Mood

Glucose (blood sugar) and insulin are essential for normal brain function. Glucose is the principal fuel of brain cells, and insulin regulates glucose levels. The diet influences levels of both glucose and insulin, and their levels affect mood and the ability to think clearly. Blood sugar normally fluctuates during the course of a day.

Many people have attributed their up-and-down moods to hypoglycemia (low blood sugar), but the problem may actually not be one of low blood sugar but of extreme swings in glucose or insulin levels. When eating the wrong kinds of foods -- particularly foods high in sugars and sugar-like carbohydrates -- blood sugar swings can be extreme and frequent.

Here is an example of how blood sugar affects mood.

1. When glucose falls below normal range, hunger sets in. If food is not eaten soon thereafter, levels drop even lower.
2. Without enough fuel for the brain, mental activity shifts to a more primitive and less sociable level.
3. Impatience, irritability and aggressiveness may set in, along with tiredness, shakiness and weakness.
4. A soft drink or a candy bar (temporary fix) is consumed to raise the glucose levels, which makes blood sugar swings even worse. And the cycle continues.

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