Connecting the dots
between good foods and moods

By Helen Gutierres, MS, LPC, CCDC-III
Outpatient Therapist for
Rapid City and Rosebud

    After college, I did service work in a halfway house for people who were dual-addicted, that is, recovering from alcohol and drug problems and eating disorders.

Helen Gutierres, MS, LPC, CCDC-III

    Richard was recovering from heroin and alcohol addiction. He struggled with relapse and near-death experiences repeatedly. He was very thin and looked much older than his true age because of his hard life. At meal times, those residents who were recovering from bulimia and drug addictions struggled with maintaining their food plans. Richard was bemused by all the mental gymnastics related to food. He stated simply, “You gotta eat.”

    Richard stated the obvious. To function, we need nutrition. To think right, we have to eat right. Starvation is not good for the brain. Starving our bodies deprives our brain of nutrients for brain functions.

    It affects memory, thinking, concentration, and mood. What we eat will have an effect on our moods, attitudes, and overall brain functions.

   Protein rich foods such as nuts, fish, and meat provide amino acids. Amino acids are the building blocks of neurotransmitters (the chemical messengers inside our brains). Brain development requires fats. More than half of our brain’s weight is from fat, much of it with the long-chain omega-3 fatty acids. These omega-3 acids help in building neural pathways so we can learn and transmit messages in our brains.

    Refined sugar and simple carbohydrates such as white flour enter the bloodstream quickly. They produce rapid fluctuations in blood sugar levels. This makes some people feel tired. For other people, the level changes make them feel angry and irritable. Complex carbohydrates like whole grains are absorbed more slowly and are less likely to cause mood fluctuations. They provide fiber, vitamins, and minerals—all essential ingredients to your health.

    Our brains and nerve systems are complex. People are wired differently. There are variations in how the central nervous system (CNS) responds to changes in hormones, brain chemicals, and nutrients.

    For example, some individuals have difficulty concentrating. They are easily distracted and susceptible to changes in their blood sugar levels. For these individuals, it helps to have a higher protein diet to help increase the amount of amino acids available to build neurotransmitters (chemical messengers) for the brain.

    Other people have over-focused thinking. They fixate on negative thoughts or behaviors. These people experience worrying, moodiness, emotional rigidity, and irritability. Because of their brain chemistry, it is detrimental for these individuals to eat higher-protein, lower carbohydrate diets. Instead, they do better on a diet balanced between carbohydrates and proteins which helps level their mood.

   For two out of five women of childbearing age, the monthly changes in their hormone levels can result in mood swings, tension, anger, irritability, hopelessness, and increased appetite with food cravings.

    Dietary supplements and changing nutrition helps alleviate these symptoms in many women. It helps to eat more fruits and vegetables, drink more water, and decrease intakes of caffeine, salt, and alcohol, especially on the days before the start of their menstrual period.

    Alcoholism is one of the major causes of nutritional deficiency in the U.S. Deficiencies of vitamin B-6, thiamine, and folic acid cause anemia (low blood count) and neurological problems. Recovery from substance abuse is very demanding emotionally, mentally, and physically. Proper nutrition helps the healing process. When people feel better, they are less likely to relapse. Balanced nutrition with regular mealtimes improves mood and health. Supplementation with vitamins and minerals during recovery helps. What can we do to help decrease stress eating?

* Eat regular well-balanced meals.
* Watch your portion sizes.
* Drink plenty of water.
* Get adequate amounts of sleep.
* Exercise regularly.
* Limit caffeine and alcohol.
* Don’t use nicotine, stimulants, marijuana, cocaine, or other drugs
* Learn relaxation techniques like guided imagery, progressive muscle
   relaxation.
* Pray and meditate.
* Take breaks from work. Make sure to balance fun activities with your
   responsibilities.
* Spend time with people you enjoy, including quality time with your
   family.
* Create with your hands--do beading, needlepoint, woodwork, or
   painting.
* Play an instrument, sing, or listen to soothing music.

Resources for Healthy Eating

Healing Anxiety and Depression by Daniel G. Amen, M.D. and Lisa C. Routh, M.D.
Fertility, Cycles, and Nutrition 3rd Ed. by Marilyn Shannon
Nourishing Traditions by Sally Fallon, National Center for Women’s Health

    There are many misconceptions and myths regarding mental illnesses, and the stigma surrounding them can add to the pain. We hope that with our “Mental Health Matters” campaign, we can bring information and resources to our communities, reduce the stigma of mental disorders, and improve the mental health of the people in western South Dakota. For more information or to schedule counseling or a presentation for your group or organization, please call 1-800-727-2401 or 348-6086.