The connection between Diet and Mood

ABSTRACT

Diet is defined as something that is consumed in our whole day and on the other hand mood is something that you feel during a particular time. What we eat in a day is often affected by how we are feeling during that particular time. In this paper I am going to present a review on the same. Studies have shown that diet and nutrition play significant role in prevention of various kinds of diseases and in promoting growth of individuals. In conclusion everything that we consume to fulfil the requirements of our body plays a crucial role in our productivity and is a factor in determining our mood.

Keywords: Diet, food, mood, Nutrition, Balanced diet, Tryptophan, exercise, vitamin D, serotonin, vitamin B6, zinc, folate, health, depression, Fruits, vegetables, carbohydrates, proteins, fats, exercising.

1.INTRODUCTION

The World Health Report published by the World Health Organization (WHO) in 2017 identified that the global incidence of depression was over 18% between 2005 and 2015.Several nutritional deficiencies, such as vitamin B12, vitamin B9 (folate), and zinc,?can all produce symptoms of depression and dementia, including low mood, exhaustion, cognitive deterioration, and irritability. It has become clear over the last 10 years that what we eat has a direct impact on brain function and how we feel. We do not have to go far to realise that eating healthily is an important part of any mental health strategy. It is especially important in a society when there are so many demands on us – and our cognitive power – and the prevalence of stress-related disorders is on the rise. However, there is little time for rest, relaxation, or healing because we must accomplish more with a depleted battery. In recent times it has been observed that healthy or Mediterranean diet that includes more of fruits, vegetables, nuts, and legumes which is associated with reduced risk of depression.

Tryptophan is an essential amino acid which is found in many protein-based food and dietary proteins like fruits, diary, seeds, and meat. It is fundamental to the link between carbohydrates and mood. More serotonin is generated in the brain when more tryptophan enters the brain, and mood improves.?Serotonin, a mood stabiliser, is naturally created in the brain from tryptophan with the help of B vitamins. Fish and vitamin D are two foods that are considered to raise serotonin levels in the brain.

While tryptophan may be found in practically all protein-rich diets, other amino acids are better at getting into the brain from the bloodstream. So, by consuming more carbohydrates, you can actually increase your tryptophan levels. Carbohydrates appear to assist minimise competition for tryptophan, allowing more of it to enter the brain. However, sensible carbohydrate choices, such as whole grains, fruits, vegetables, and legumes, are crucial because they provide key nutrients and fibre.

2. CONNECTION OF FOOD WITH BRAIN

Your mind is constantly "on." It monitors your thoughts and emotions, your breathing and heartbeat, and your senses; it works relentlessly 24 hours a day, seven days a week, even while you sleep. This suggests that your brain needs a constant supply of energy. The meals you consume give that "fuel," and the contents of that fuel make all the differences. Simply put, what you eat directly affects the structure and function of your brain, as well as your mood. Your brain, like a high-end automobile, works best when given only premium petrol. Consuming high-quality meals rich in vitamins, minerals, and antioxidants nourishes and protects the brain. Oxidative stress is the "waste" (free radicals) generated when the body uses oxygen, it can injure cells. Unfortunately, like with an expensive automobile, using anything other than premium gasoline may impair your brain. When chemicals from "low-premium" fuels (such as those found in processed or refined diets) enter the brain, they have limited potential to be eliminated. Refined sugar-rich diets, for example, are bad for the brain. They not only disrupt your body's insulin regulation, but they also induce inflammation and oxidative damage. Numerous studies have found a correlation between a high-refined-sugar diet and impaired cognitive performance.

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3. FOOD AND MOOD DEPENDS ON-

There are several foods that help promoting good health and some other aspects that helps in boosting our mood-

3.1 Omega 3 fatty acids-

Omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) have just been discovered to help protect against depression by researchers. Omega-3s appear to impact neurotransmitter pathways in the brain, thus this makes physiological sense. Although some recent studies have suggested that there may not be a clear link between omega-3s and depression, previous studies have revealed that there may be an aberrant metabolism of omega-3s in depression. Still, eating fish a few times a week has additional health benefits, so it's worth a go. Aim for two to three fish dishes per week.

3.2?Keep Exercising and Lose Weight (Slowly)

Researchers from the Centre for Health Studies in Seattle examined data from 4,641 women aged 40 to 65 and discovered a clear correlation between depression and obesity, as well as poorer physical activity and higher calorie intake. Depression was linked to less moderate or vigorous physical activity, even when obesity was not a factor. I believe that depression feeds obesity in many of these women, and vice versa. Slow weight loss, according to some researchers, can enhance mood among overweight women. Cutting calories and carbohydrates too drastically might create irritability, so fad diets aren't the answer.?Also, if you're on a low-fat diet, make sure to eat plenty of omega-3-rich foods (like fish, ground flaxseed, higher omega-3 eggs, walnuts, and canola oil.)

3.3 Get sufficient Vitamin D

Vitamin D raises serotonin levels in the brain, but scientists are unaware of the individual variances that determine how much vitamin D is good (based on where you live, time of year, skin type, level of sun exposure). Researchers from the University of Toronto discovered that persons with depression, especially those suffering from seasonal affective disorder, improved when their vitamin D levels in the body grew over the course of a year.

3.4 Select Selenium-Rich Foods

According to a short study from Texas Tech University, selenium supplementation of 200 micrograms per day for seven weeks reduced mild and moderate depression in 16 senior volunteers. Low selenium consumption has also been linked to a worsening of mood in previous research.

More research is needed, but it cannot hurt to make sure you are getting your selenium from foods that help you reach the Dietary Reference Intake (55 micrograms a day). Although toxic quantities of selenium can be ingested, this is uncommon if you get your selenium from meals rather than supplements.

Seafood, which is high in selenium, is something we should consume anyway (oysters, clams, sardines, crab, saltwater fish, and freshwater fish), Seeds and nuts (particularly Brazil nuts), Meat that is low in fat (lean pork and beef, skinless chicken, and turkey), Grain (whole) (whole-grain pasta, brown rice, oatmeal, etc.), Beans/legumes, Dairy products that are low in fat.

3.5 Do not overdo caffeine-

Caffeine may aggravate depression in persons who are sensitive to it. (And if coffee keeps you up at night, it may have an adverse effect on your mood the next day.) Those at risk may want to try restricting or eliminating coffee for a month to determine if it helps mood or worsens symptoms of mood disorders like depression.

4.SEROTONIN

Serotonin is a mood-enhancing substance found in the brain that influences mood, feelings of well-being, and hunger control. Serotonin also promotes healthy sleeping habits, resulting in a more comfortable and refreshing night's sleep. Mental health disorders such as sadness, stress, inexplicable irritability, and panic attacks are all symptoms of low serotonin levels.Natural light, as well as specific nutrients, help to increase serotonin production. Giving the body the tools, it needs to function at its best can enhance serotonin levels, resulting in an improved overall mood, happiness, and sleep pattern. A molecule called Tryptophan is one of these tools. When eaten, tryptophan is an important amino acid that is thought to increase serotonin levels.

4.1 SEROTONIN AND IT’S IMPORTANCE-

Serotonin is a neurotransmitter that sends out signals that control a variety of body functions. Without it, the body's intestinal processes may be compromised, resulting in digestion and gut flora issues. Some foods, for example, can irritate the digestive lining, and serotonin can assist push the food through faster in these circumstances, reducing the time and amount of discomfort.

The serotonin neurotransmitter is also involved in blood clotting efficiency. With tissue injury, platelet cells release serotonin, which causes vasoconstriction. When blood clots are needed, this is a critical step in the procedure.

Serotonin may also have an effect on bone density. When bone density levels are too high, it can lead to osteoporosis, a condition in which the bones become porous and fragile, increasing the risk of a fracture.

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5. SOME OTHER IMPORTANT NUTRIENTS

5.1 FOLATE

Folate (also known as B9 or folic acid) aids in the formation of new cells and regulates serotonin levels. Serotonin is a neurotransmitter that helps the brain handle a range of processes, including mood regulation and social behaviour regulation. Folate deficiency can produce weariness as well as reduced serotonin levels. Eating it has the following benefits: Folate and B12, two powerful nutrients, are frequently combined to alleviate depression. Folate has the extra benefit of increasing the efficacy of antidepressants on its own.?Studies indicated that low levels of folic acid in the body were associated with higher rates of depression

5.2 IRON

Iron serves a variety of functions in the body, including oxygen transfer, energy support, and muscle strength. Iron deficiency can cause feelings of exhaustion and despair. Iron deficiency is more common in women than in males, particularly in women of reproductive age. What eating can do for you: Consuming adequate iron can help prevent iron deficiency anaemia, a disorder that affects more women than men. It's critical to get enough iron in the body since iron deficiency can cause weariness, apathy, and mood swings, which can lead to depression. Women should take 18 mg per day, while men should take 8 mg per day.

5.3 OMEGA 3

Omega -3 is an essential fatty acid that contributes up to 18% of the brain's weight and plays a key function in brain health. Because the body does not create Omega-3s on its own, the fatty acid must be obtained from outside sources. Fatigue, mood changes, memory loss, and sadness are all indications of deficiency. How it helps: Studies have found a link between eating fish high in Omega-3 fatty acids and a lower risk of depression and suicide. Increasing your omega 3 fatty acid intake, whether from fish or chia seeds, may help you fight depression: Although no RDA for Omega-3s has been determined, the American Heart Association recommends eating a variety of fish (trout, herring, and salmon) at least twice a week. There are many of non-meat Omega-3 options for vegetarians (see below for a few suggestions).?However, the fatty acids found in plant sources differ from those found in marine sources, so vegetarians may want to consider taking DHA Omega-3 supplements (algae supplements are a common way to do so) to get the most out of their diet.

5.4 VITAMIN B6

The synthesis of neurotransmitters is aided by vitamin B6 (which send messages from the brain to the rest of the body). Short-term anaemia can result from a B6 deficiency; long-term consequences include a weakened immune system, disorientation, and despair. Eating it has the following benefits: Vitamin B6 is necessary for regulating brain function, which has an impact on our emotions. Vitamin B6 is a helpful treatment for premenstrual depression, as well as controlling healthy moods: 1.3 mg per day for adults.

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5.5 VITAMIN B12

B12 is a necessary nutrient for the formation of red blood cells and neurons. Low levels of B12 are linked to depression and can produce short-term weariness, impaired reasoning, and paranoia. Because vitamin B-12 is naturally found in meats, eggs, and animal by-products, vegetarians and vegans are more likely to develop a deficit. Eating it has the following benefits: B12 plays a crucial part in managing depression since moods are mostly influenced by brain signals. Getting enough vitamin B12 permits the body to generate a group of nutrients necessary for regular neurological function. Adults need 2.4 mcg per day.

5.5 VITAMIN D

Vitamin D aids in the regulation of cell growth, immune system maintenance, and bone protection (when combined with calcium). Low vitamin D levels have been linked to depressed symptoms in both men and women, according to research. Vitamin D deficiency is most commonly caused by indoor lives, restricted sun exposure, and a lack of vitamin-D-rich foods. Eating it has the following benefits: Vitamin D supplementation may help you avoid depression if you are feeling down.?Especially during the winter months when sunlight, a natural source of vitamin D, is limited, vitamin D is crucial for mood regulation.For adults aged 15 to 60, the RDA is 600 IU per day.

5.6 ZINC

Zinc is found in practically every cell of the body and is essential for maintaining a healthy immune system and protecting the gut from injury. Zinc deficiency in the diet can cause a weakened immune system, loss of appetite, anaemia, hair loss, and depression, among other things. Due to the body's decreased absorption rate of plant-based zinc, vegetarians may require up to 50% more zinc than non-vegetarians. Eating it has the following benefits: Zinc has been discovered as a significant element in reducing depressed symptoms in studies, since the vitamin can boost antidepressant responsiveness while reducing antidepressant side effects.?Zinc deficiency can lead to depressed symptoms, so eat zinc-rich foods to keep your mood in check. For men, the RDA is 11mg per day; for women, it is 8mg per day.

6. MOOD EFFECTS OUR FOOD CHOICES

Good nutrition supports overall health and happiness, but what you eat can also affect how you feel. According to research, not only may the meals you eat affect your mood, but your mood can also influence the things you eat. Mood swings, depression, and anxiety can all be reduced by eating a wide variety of vegetables, fruits, nuts, seeds, wholegrain cereals, legumes, low-fat dairy, lean meat, and oily fish. Contains a lot of sugar and fat (cakes, for example, or pastries), or contains a lot of caffeine or alcohol Simply put, the nutrients present in healthy diets appear to work together to stimulate the brain to release serotonin, the "feel-good hormone" linked to better mood and relaxation.

Eating meals like wholegrain cereals, which assist to keep blood sugar levels in a healthy range, can also aid to stabilise mood. So let us understand that how your mood

People in a bad mood are more inclined to pick sweet, fatty, or salty – indulgence or comfort – foods instead of nutritional foods, according to study. The following are some considerations to keep in mind:

· Go for healthy carbs rather than no carbs. Your best bet is to eat whole grains.

· Pay close attention to the protein label. The best options include fish, chicken, almonds, and beans.

· Eat meals that are high in good fats, limit foods that are high in saturated fat, and avoid foods that are high in trans-fat. The healthiest sources are plant oils, nuts, and seafood.

· Eat a diet high in fibre, including whole grains, vegetables, and fruits.

· Increase your intake of fruits and vegetables. Dark green, yellow, orange, and red are good choices for colour and variation. Calcium is essential. However, milk isn't the sole, or even the greatest, source of calcium.

· The best way to quench your thirst is to drink water. Avoid sugary drinks and limit your intake of milk and juice.

· Everyone's health benefits from eating less salt. Make a conscious effort to consume more fresh foods and fewer processed foods.

· Taking a daily multivitamin is an excellent way to protect your nutrients. Extra vitamin D may provide an additional health benefit.

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7. NUTRITION STRATEGIES FOR FOOD MAINTENANCE

Not only will a nutritious diet help you lose weight, but smarter food choices may also help you avoid depressive symptoms. A diversified diet rich in fruits, vegetables, whole grains, nuts, legumes, and omega-3 fatty acid-rich foods is likely to be the best dietary plan for preventing depression. According to dietary guidelines for depression published in the journal Nutritional Neuroscience in August 2015, while increasing these healthy foods, you should reduce your intake of processed and pre-packaged foods.

"The best way to support good mental and physical health throughout life is to eat several servings of fruits and vegetables daily, along with whole grains, lean meats, and occasional treats," says Felice Jacka, PhD, president of the International Society for Nutritional Psychiatry Research (ISNPR) and the Australian Alliance for the Prevention of Mental Disorders. Dr. Jacka's research into the link between diet and depression has found that eating healthy foods and having a diversified diet can help to improve mood.?"The way food interacts with our bodies to enhance or detract from our health is really complicated," she explains. "This is why concentrating on particular nutrients or food components is ineffective."

Certain meals, in addition to a prescribed treatment plan, may aid in the management of depression by delivering a variety of essential nutrients. Begin by include these ten dishes on your menu.

8.BALANCED DIET AND EXERCISE

Controlling or delaying health conditions related with ageing, such as high blood pressure and diabetes, can be achieved by eating a nutritious diet and exercising regularly. To attain and maintain a healthy diet and exercise programme, set short-term goals.

Make these five suggestions a daily priority:

? On most or all days of the week, try to be physically active for at least 30 minutes.

? Consume a variety of fruits and vegetables.

? Eat foods with few added sugars, saturated fats, and sodium.

? Choose whole grains, lean protein sources, and dairy items.

? Include endurance, strength, balance, and flexibility in your exercise routine.

A well-balanced diet can help you get the calories and nutrients you need to keep up with your daily activities, like exercise.

When it comes to fuelling your exercise performance, it's not as simple as choosing vegetables over donuts. You must eat the right foods at the right times throughout the day

CONCLUSION

Studies have shown that diet and nutrition play a significant role in the prevention and clinical treatment of depression, implying that the concepts of diet and nutrition could be incorporated into future depression intervention programs. Diet and nutrition can be used as a part of a comprehensive strategy for the prevention of depressive problems. In order to promote mental health and recovery from mental illness, one could consider encouraging patients to eat a diet that is optimal for brain health. Specifically, this diet would include adequate building blocks for monoamine neurotransmitters, be rich in omega-3 fatty acids, be anti-inflammatory, foster BDNF production, and support a healthy microbiome. While this might seem to be very ambitious goal, many traditional diets are based on nutrient dense whole foods and contain all of these nutrients. The Mediterranean diet is an accessible template, but it is only one example.

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REFERENCES

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