Good Food, Good Mood By Vicki Kobliner MS, RD, CD-N I
f you are feeling sad or low, you are not alone. According to the Center for Disease Control, in 2009, one in 10 Americans suf- fered from depression. A more recent study by the World Health Organization (WHO) reported that almost 20% of Americans have experienced an extended period of depression, and that the U.S. has the 2nd highest incidence of the dis- order in the world. The WHO report included both clinical depression and the less serious but still trouble- some onset of situational or envi- ronmentally induced episodes. What makes depression so prevalent in one country versus
another? The culprits can be genetics, environment, nutrition, or all of them at once. Susceptibility to depression is certainly heritable, and the disorder is more common in those with a family history, however, not everyone in a family becomes depressed. Environ- ment and lifestyle also play a role. Some believe that the higher expectations for a rich and happy life lead to disappointment when dreams are not fulfilled, and this is more likely in a developed country where the more pressing requirements for food and shelter are easily met. There also is evidence that lifestyle factors such as limited sun exposure lead to reduced Vitamin D levels and Sea- sonal Affective Disorder.
One of the most overlooked yet critical pieces of the puzzle is nutrition. Protein is essential for creating mood balancing neurotransmitters, while vitamins, minerals and other food-based compounds keep the neurotransmitter machine running smoothly. How can we expect our brain to work when it is starved of the mood boosting building blocks that keep it running?
Tryptophan/Serotonin Tryptophan is an amino acid – a
building block of protein. It is critical for mood management, since it is the natural precursor to serotonin, a neurotransmitter which is directly responsible for feelings of happiness. It is also necessary for producing melatonin, the hormone responsible for inducing sleep. When sleep is impaired, mood suffers, so tryptophan is dou- bly important. B vitamins and magnesium are required to produce serotonin and melatonin, so these nutrients should not be over- looked. Tryptophan is found in protein foods, especially chicken, turkey, tuna, milk, nuts, and seeds, and it is best transported into the brain when a small amount of carbohydrates are eaten at the same time. Have some fiber rich crackers with nut butter, or a half of a turkey sandwich, or small bowl of whole grain cereal and milk to help you sleep and build that serotonin.
28 Natural Nutmeg May 2012
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