Bad – mood foods: Researchers studying importance of diet, mental health
The relationship between diet and physical health is clearly understood, but the relationship between diet and mental health is an emerging science – one Brandon Carpenter wishes he’d understood years ago.
Carpenter, 22, struggled with major depression throughout his student years at Illinois Central College. He was hospitalized several times following suicide attempts.
A photography instructor at ICC, Doug Leunig, recognized depression and listlessness in Carpenter and other students. He suggested several students consult with a Peoria, Ill., physician about the link between diet and mood.
Carpenter said his college years were plagued with low energy, exhaustion, depression and hopelessness. Stress and anxiety seemed overwhelming. Once he blacked out during a panic attack while he was driving. Once he lost 34 pounds in four days. Often he thought he was having a heart attack.
Medication and therapy were not working.
All the while, his diet was never examined. Breakfast was several cans of Mountain Dew, a high-caffeine soda. He ate pizza, chips, French fries and candy throughout the day, and dinners were often Hot Pockets and snack foods.
“I was never overweight, so diet was never something I thought about. I was not eating any fresh fruits or vegetables,” he said.
At the urging of his photography instructor, he made an appointment with Dr. Jill Carnahan, a family physician specializing in integrated medicine with Methodist Medical Center.
“The mind-body relationship is scientifically documented. An imbalance in the body can lead to mood disorders and emotional disorders. When we heal the body, the mind can often come along with it,” said Carnahan, board certified in family and holistic medicine.
Mood can be affected by fats in the brain, research has shown.
“We know the brain is 80 to 90 percent fat. If we are feeding it trans fat, a sticky fat, neurotransmitter functions can be impaired.”
Commercially prepared foods with trans fats are high in omega 6 fatty acids.
“All trans fats with no good omega 3s leads to poor function in the brain. So the first thing is diet. Fish and flax are the main sources of omega 3s,” Carnahan said. “The American diet has too much omega 6 and not enough omega 3s, creating an imbalance. Too much omega 6 is inflammatory. Omega 3 is anti-inflammatory.”
Foods that affect a positive mood include fish, lean chicken, soy, lentils, beans and quinoa. Fresh fruits and vegetables are essential.
“Teens eat diets with bad-mood foods including lots of sweets and starches. That does dramatic things to blood sugar levels that shoot up and down. It wrecks havoc with mood,” she said.
Foods with empty calories and negative impact on mood include: candy and sweets and starches with white flour.
Carnahan tested for food sensitivities in Carpenter.
Months into his new dietary regime, Carpenter said he’s doing great.
He starts his days with a breakfast that could include a banana, rice cake and a protein shake with nutritional supplements. He’s using rice milk and avoiding wheat because of a gluten sensitivity.
Lunch could include a ham sandwich with a fresh salad, fruit and water. For an afternoon snack he’ll eat a fresh apple, banana, grapes or peach. Dinner could include a hamburger made with lean beef, a salad and fresh vegetables, fruits and water.
Carpenter said he tested positive for food allergies, so he avoids chicken, turkey, soy, citric acid and dairy. He avoids peanut oil, mustard, caffeine and high-fructose corn syrup.
“I feel great. It’s really weird, waking up everyday and not feeling depressed after two years of being depressed every day. I love it, and I love Dr. Carnahan,” Carpenter said. “I used to have stomach pains all the time. Maybe that was the food allergies, but I don’t have that pain anymore.”
He admits he was initially skeptical that dietary changes could help him. After three weeks on the new diet, little had changed.
“But I stuck with it because depression sucks. It’s terrible. You isolate yourself from everyone. Mood swings all over the place. Sometimes it was just hard to get out of bed,” he said.
Depression had cost him the opportunity to attend Columbia College in Chicago where he had been accepted into a graphic design degree program.
After eight weeks on his new diet, Carpenter said he noticed changes. He had first seen Dr. Carnahan in December last year. By March, his chronic mood problems were beginning to lift.
“Depression used to be something I had all day, every day, seven days a week. Now, it’s occasional and something I can deal with,” he said.
He has reduced the anti-depressants he takes and hopes to someday not require any medication. Carnahan warned him not to alter his medication regime without supervision from his psychiatrist.
“Drugs can be appropriate and needed. Psychosis, bipolar and severe depression are conditions for a psychiatrist. I never recommend anyone just stop medication, but for some mood disorders, before starting on drugs that affect brain chemistry in a strong way, look at diet and something natural,” she said, noting that 5-HTP is a natural amino acid that stimulates production of serotonin in the body. Serotonin helps with stress, mood and panic attacks.
Carpenter said, “Even my psychiatrist is excited about the changes in me.”
The improvement has been so dramatic, he takes every opportunity to talk with people about his diet because he knows dozens of people dealing with depression. He has written a journal and self-published a book available through Amazon titled “Beneath My Mask” about his two-year struggle with severe depression.
“I want to get my story out there. I suggest that people just start by avoiding caffeine and high fructose corn syrup,” he said. “I used to love Snickers, Butterfingers and sugary gums. I’m tempted all the time. Candy is still talking to me but no, I don’t touch it.”
Clare Howard can be reached at .(JavaScript must be enabled to view this email address).
Resources
– “The Mood Cure: A 4-Step Program to Take Charge of Your Emotions Today,” by Julia Ross
– “The Ultra Mind Solution,” by Dr. Mark Hyman
– “Smart Fats: How Dietary Fats and Oils Affect Mental, Physical and Emotional Intelligence,” by Michael Schmidt
– “The Omega-3 Connection: The Groundbreaking Antidepression Diet and Brain Program,” by Andrew Stoll
Bad-mood foods: Researchers studying importance of diet, mental health
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GateHouse News Service, Clare Howard