Having a Bad Day? It Might Be Something You Didn't Eat
By: Bean Jones
I've been skipping meals lately and I didn't realize it was turning me into a monster until my mother called today. "Hello, Beanie baby," she said. I barked into the receiver: "Stop calling me that!" To which my mother replied, "You're always cranky when you're hungry, Benjamin, so I'll forgive you."
After apologizing to her, I thanked my mother for providing inspiration for this post. It seems that she and a few other experts agree that food--or lack thereof--does indeed influence moods.
"Brain chemicals called neurotransmitters function as the primary regulators of our moods. Some neurotransmitters (such as dopamine) excite us, while others (such as serotonin) have a calming effect," explains Jack Challem, author of The Food-Mood Solution.
The brain manufactures neurotransmitters from "neuronutrients," which are mainly vitamins, minerals, and amino acids. When you're running low on these neuronutrients, your mood becomes erratic.
Blood sugar levels also affect moods. We all feel good after we eat because that's when our blood sugar level goes up. But, when they drop, our mood turns bad until we eat again.
Ideally, as Challem advises, both our blood sugar and our neurotransmitters should remain relatively balanced so that we can "respond appropriately to different situations." As such, he lists some good-mood munchies:
1. Fish. Eating salmon and other fish rich in omega-3 fatty acids like mackerel and sardines stimulates serotonin production in the brain. It can help reduce aggressive and hostile behavior, including bullying and verbal abusiveness.
2. Leafy green vegetables. Spinach and lettuce contain magnesium, a mineral with relaxing and calming effects. They're also high in folic acid, which helps prevent depression.
3. Oranges. Irritability and fatigue are the first signs of low vitamin C intake. Vitamin C is also used to make neurotransmitters like serotonin and dopamine. (Find out which other foods will get you energized in Simpleology 103.)
Thus, I have resolved to eat oranges when I'm feeling tired and cranky. Obviously, skipping meals and just overdosing on coffee won't do me--or anyone else--any good.
Comments
It is right. my daughter eats spinach and fish quite often, and amazingly she is in good mood most of her time
Wherever possible try to consume fresh fruits, vegetables, grains and nuts for your nutritional needs instead of taking multivitamin pills. Try to eat foods in their raw state, if you have to cook them lightly steaming is the best way to preserve their nutrients.
These types of foods are vital to our body. Your brain is made from fatty tissue. Notice how when the low fat diet fads got popular is also when Prozac and "the like" also became a household name? We need to cut the sugar and bad carbs NOT the good fats! Of couse we ALWAYS need lots of veggies and a moderate amount of fruits!
Be well!
DM
I have recently discovered I have an intolerance to wheat. Although difficult to avoid due to the inclusion of wheat in many foods, I have found my energy levels, mood & muscle strength have all soared and my 'ailments' which have dogged me for the past 3 years are considerably improved. I am still in awe at the difference excluding wheat has made to my overall quality of life!
I'm definitely big on fish! Almost eat nothing other than fish.
As for greens, my parents are pretty health conscious so everything's organic.
Enough sleep is important though. Because despite having these good foods, we may still have a bad day trying to struggle through without energy.
Seth
I have consumed an unhealthy diet for years; I never paid attention to good nutrition. When I reached my 50's my body let me know that the past years of poor diet had taken its toll. I lost 12" of my colon due to diverticulitis, developed high blood pressure, had extremely high cholesterol and triglycerides, and was enraged by the least thing. It may not be the answer for everyone but I now take PogaMoonga a liquid nutritional beverage which has many of the necessary vitamins and nutrients needed for good health. After one month my BP and cholesterol were in the normal ranges and my bad moods and angry nature subsided.
PS: For 5 years three different Doctors couldn't control my Blood Pressure and high Cholesterol with every known medication.
You don't have to eat meat to get your Omega-3's. You can get plenty from flaxseeds, walnuts, or even algae!
Note from MJ: Totally true. I get my omegas from mostly vegetarian sources. There are a great many vegetarian blended 3,6,9 formulations out there that give you all you need.
A bad day could be for any reason, but the effects that vitamins has over our system helps to contribute in a very significant way with our feelings.
I really don't accept the idea that food or the lack thereof can cause you to act abusively. Acting abusively comes from not focusing on what you are trying to say and if it is not your nature to say abusive things they will not rise to the surface(as they are not there lurking underneath) So many people who indulge in alcohol, narcotics and prescription medications love to cling to the "it's the medicine, drug, whatever vice" The fact is people fast and are still very polite every day, there are alcoholics who are never abusive and there are people on all sorts of meds who would rather talk softly and explain that they're not feeling well rather than be abusive so emphasis should be on thoughtfulness and carefulness and not on what you eat or drink.
I think I will stick to potato and meat.
Man to true today I have been feeling really sluggish and irratible and I had a terrible breakfast and ordinary dinner last night.
Off to get some fresh fish and greens!
Rich Muir
I would hold off on the enthusiasm for fish, as most fish are so polluted with mercury, which is a neurotoxin, that it is recommended that you not eat more than about 3 to 5 ounces per week! (Yes, per week, not per day!) I have a physician friend who was eating 6 cans of tuna fish per week when on ER duty (as a quick, and, he thought - healthy snack). He began feeling sickly, and insisted his doctor do a lead level from his blood. His doctor didn't want to do it, but eventually agreed, and they found out his lead level was twice the lower level that is considered toxic. He's since avoided tuna, and his lead levels have declined. Again, Walnuts to the rescue. If you eat 2 ounces of Walnuts per day, you'll get all the Omega 3 fatty acids you need, without the mercury or lead, and if the oil goes rancid, you'll taste it and spit it out. (Some to many of the fish oil supplements are bad for you, as the oil can go rancid and you won't be able to tell, as you don't taste it when its encapsulated in a capsule.) If you want to check to make sure your fish oil caps are safe, cut them open and taste them before swallowing them. If you can't stand the taste, try the walnuts.
Note from MJ: Hi David, I wouldn't write off fish wholesale. The recommendation about how much fish to eat if concerned about mercury must take into consideration the type of fish. As you can see from this chart here the amounts do vary greatly: http://vm.cfsan.fda.gov/~frf/sea-mehg.html The amounts between Hake and Tuna, for example are different in orders of magnitude.
Yes, Dr. Bullock, we must watch our mercury intake. I've read that the fish lowest in mercury are small cold water fish with naturally short life spans like anchovy and sardine, but wild (not farmed) salmon is on the top of most brain health food lists. I personally take fish oil capsules formulated for brain health (the heart health ones have more EPA, and the brain health supps have more DHA)The fish used for supplements are pre-screened for mercury content.
Asana: Abuse should not be tolerated, I agree. Please consider, that if acting abusively comes from not focusing on what you are trying to say, and certain neurotransmitters (GABA, serotonin, ect.) can help you focus and gain more mental clarity, then it follows that the intake of the substance your body lacks will actually improve your behavior. I have read that intolerable people have been transformed for the better by proper nutritional supplementation!