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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Eating Habits and Mood

When people feel stressed, they are more likely to seek out comfort foods -- specifically those high in sugars, carbohydrates, and fats. Comfort foods only temporarily reduce feelings of stress. The regular consumption of comfort foods leads to unstable blood sugar and insulin levels and can contribute to obesity and mood swings. The ideal solution is not to self-medicate with foods that promote mood swings or heart disease, but rather to reduce or eliminate the source of stress.

Ten guidelines for mood-enhancing eating habits:

1. Eat protein at each meal - Protein stabilizes blood sugar, and lessens appetite. Examples: Fish, chicken, turkey and eggs; avoid deep-fried protein. Vegetarians may opt for eggs, cheese (no growth hormones), yogurt and legumes.
2. Eat a variety of high-fiber non-starchy vegetables - Fiber helps to stabilize blood sugar. Examples: Dark lettuce (Romaine, bibb), spinach, arugula, tomatoes, cucumbers, mushrooms, red bell peppers, onions, asparagus, broccoli, carrots, cauliflower, green beans, kale, leeks and shallots.
3. Eat a variety of high-fiber non-starchy fruits - Some research has shown that diets high in vegetables are healthier than those high in fruit. Examples: Fresh raspberries, blueberries, apples, kiwi, cantaloupe, honeydew, watermelon, and the occasional banana pear or citrus fruit (avoid orange juice).
4. Cook with olive oil or macadamia nut oil - Both olive oil and macadamia nut oil are rich in oleic acid, which is anti-inflammatory. Stress triggers a low-grade inflammatory response, which these oils can help to protect against.
5. Drink water and tea - Thirst signals the need for water, yet many people quench their thirst with coffee, juices, and soft drinks that contain large amounts of sugar and caffeine; diet soft drinks contain aspartame (may contribute to impulsive or hyper behavior) and phosphoric acid (reduces bone density).
6. Avoid fast-food and chain restaurants - Most of these restaurants serve up foods rich in refined carbohydrates, sugars, and the unhealthiest fats. Numerous studies have found that McDonald's meals negatively alter blood vessel function and blood flow.
7. In restaurants, practice defensive eating - Ask lots of questions, such as, whether they add croutons to salads. If so, ask to leave them off. Follow guidelines 1, 2, and 5 when ordering. Avoid starchy foods (such as pasta, white rice, or potatoes), deep-fried foods (such as fries or falafel), and the breadbasket. Greek, Middle Eastern, and Italian restaurants typically use olive oil to cook with, and it is best to order chicken, fish, meats and vegetables.
8. At home or the office, avoid prepackaged microwave meals - Nearly all of the microwavable meals sold in packages contain sugar, refined carbohydrates, unhealthy fats and chemicals.
9. Avoid most refined oils - Olive oil, macadamia nut oil and avocado oil are healthy, but most other oils are not. The most harmful fats are trans fats, found in shortening and often labeled partially hydrogenated vegetable oils. Avoid corn, soybean and peanut oils, which are all high in inflammation-promoting compounds that promote damaging stress responses. Examples: French fries, chicken nuggets, bakery products, nondairy creamers and whipped creams.
10. Avoid or strictly limit intake of sugars and grain-based carbohydrates - Eating these foods destabilizes blood sugar levels, increases the risk of diabetes and contributes to mood and behavior problems. Examples: Sugars, such as sucrose and high-fructose corn syrup, are found in desserts, doughnuts, pastries, and muffins, as well as soft drinks. Refined grains are used to make bagels, breads, pastas and pizzas -- and most whole-grain breads and pastas.

Quick Tip: Read the fine print on the back of food packages.

1. Most foods sold in a jar, bottle, box or plastic bag contain unhealthy ingredients.
2. Read the nutrition information box and the list of ingredients.
3. Avoid trans fats, partially hydrogenated oils, high-fructose corn syrup and other unhealthy ingredients.

Physical Activity and Mood

Physical activity is not only good for the heart and reduces cholesterol levels, but it also enhances mood. In a study by Andrea L. Dunn, Ph.D., of the Cooper Institute in Golden, Colorado it was found that the more physical activity a person engages in, the greater the benefits. Dunn studied eighty young and middle-aged adults with mild to serious depression. She found that moderate (three days a week) physical activity for twelve weeks reduced symptoms of depression by 30 percent; however, more intense (five days a week) aerobic exercise cut symptoms of depression by almost half.

The following list describes several reasons why physical activity has such a positive influence on mood.

1. It reduces anxiety and depression.
2. It improves overall mood and outlook on life.
3. It reduces stress-related neurotransmitters, including Cortisol and epinephrine (adrenaline).
4. It increases endorphins, brain chemicals that enhance mood.
5. It improves the body's utilization of insulin and glucose.
6. It increases muscle, which is the best type of tissue for burning glucose and fat.
7. It speeds up the metabolic rate (the speed of biochemical reactions in cells) which stimulates the production of necessary chemicals throughout the body and improves the removal of waste products from cells.
8. It can promote feelings of self-esteem and self-confidence.
9. Physical activities with other people often lead to positive social feedback.

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