By Mary Kaye Sawyer-Morse, Ph.D.,R.D.
Mary K. Sawyer-Morse, author and professional speaker, is the education director for The Center for Success. Her areas of expertise include life-work balance, creating behavior change, women?s health issues, and contemporary nutrition issues. She can be reached at marykaye@thecenterforsuccess.com
Food is a powerful emotional trigger. Yet there is more to this emotional power than associations with things past, and foods forbidden. Certain foods have special effects on your brain chemistry.
The brain is a master computer that regulates all physiological systems. There is a connection between your mind, body and emotions. Neurotransmitters or neurochemicals help form this connection. Like a finely tuned orchestra, the neurotransmitters act in concert and are closely regulated to maintain a precise, chemical balance. Disturbance of even one neurotransmitter dramatically alters the chemical ?message? and initiates a cascade effect that can have profound impact on one or more of your physical or emotional functions.
What you eat affects your moods, attitude, and energy level. Overconsumption or severe restriction of a particular food, like fat or carbohydrates, may result in an imbalance, affecting mood swings, anxiety or mental clarity.
Part of the impact of having a carbohydrate-rich snack is the resulting release of insulin from the pancreas. Insulin, a hormone, plays a critical role in maintaining your blood sugar within a normal range and regulating appetite and mood.
All carbohydrates are not the same. Whole grain, unprocessed, complex carbohydrates (like whole-grain breads, cereals, and cooked dried beans) are broken down slowly by the body and gradually enter the bloodstream producing a modest, controlled insulin response. On the other hand, processed carbohydrates (like white bread, white rice, and refined sugar and sweets) are more rapidly broken down, enter the bloodstream more quickly, and trigger a greater insulin response.
When you eat a sugary snack, insulin transports the excess sugar out of the bloodstream and into cells, which decreases the blood sugar level. However, the elevated insulin level may linger for hours. Elevated insulin level increases your hunger level and craving for more sweets. In addition, blood insulin level is related to body fat stores. This means that you are more likely to battle weight problems the more often and longer blood insulin levels are high.
Eating sugary products will give you a mental boost and improve alertness and energy, but it is a short-lived effect, lasting less than 60 minutes for most people. You then end up feeling less energetic than when you started, and now your insulin level is elevated.
Food cravings are not about hunger but rather heeding a call to an incessant food siren. So what is the answer? Taste bud and food choice re-education is needed! The emphasis needs to be on choosing complex, unrefined carbohydrates. Overall you want to limit sugar intake to no more than 10 percent of your total calories. This means about 10 teaspoons of sugar per day if you follow a 2,000 calorie eating plan.
Curb Carbohydrate Cravings
Here are some tips for curbing carbohydrate cravings:
- Eat breakfast. Include at least one serving of a whole grain product, a lean protein serving and one serving of fruit. Skipping breakfast only increases hunger and cravings later in the day.
- Exercise. People who exercise regularly have fewer problems with cravings and a more positive mental outlook.
- Pay attention to portions. A small piece of rich dark chocolate or one cookie is enough to sooth the craving. It doesn?t require the entire bag.
- Pause before you snack. Ask yourself what is it you are feeling? Are you really hungry or are you upset? If it is not truly physical hunger, find another way of taking care of your emotional needs by calling a friend, taking a walk, or writing in a journal.
- Drink plenty of water. If you experience cravings in the late afternoon and early evening, this may be a sign of dehydration. Often the desire for sweets is an indication that the body needs fluids.
Make Food Work for You
Your food preferences and your responses to them are partially dictated by your genetic heritage. While you can?t change your genes, you can make dietary and lifestyle changes. Even modest changes in your eating style can have dramatic effects on your attitude, moods, and energy level.
Consider these ideas to improve mood and attitude:
- Eat more fish. The type of fatty acids found especially in fish from cold water (for example salmon, mackerel, tuna, sardines, herring) help reduce depression and boost mental alertness. Aim for three to four servings of fish per week.
- Drink milk. Calcium boosts alertness and mood. Include three servings of low-fat dairy foods in your daily eating plan. If you don?t like (or can?t tolerate) dairy products, try soymilk or fruit juices fortified with calcium, almonds, or calcium-fortified cereals.
- Have small, frequent meals that include small portions of complex carbohydrates, protein, and fat. This keeps serotonin (an important neurotransmitter) in the normal range.
For more energy:
- Do not eat sugary foods by themselves, and limit daily intake to 10 percent or less of your total calories.
- Keep an eye on iron. Consume plenty of iron-rich foods (like lean meats or chicken). Eat a small amount of meat with iron-rich grains, vegetables, and beans. A good example is spaghetti and meatballs. Have tea or coffee (only in limited amounts) between meals, not at a meal as these beverages reduce iron adsorption.
- Avoid dieting. Drastic calorie-restricted diets limit fuel and vital nutrients that can leave you feeling tired and depressed.
Eating well provides a foundation for a balanced, healthy life. Make sure your eating habits support your physical, mental and emotional well-being.