Your brain is your body's food control center. Hunger and fullness are registered here, appetite is controlled, and metabolism is guided by billions of brain cells, or neurons. Your neurons communicate with each other by sending messages about your moods, emotions, and feelings, as well as physical hunger. Chemicals called neurotransmitters carry these messages from one brain cell to another and throughout your body.
Have you ever noticed that certain foods seem to throw you into different kinds of moods? That's because what you eat affects the balance of some of the neurotransmitters, such as serotonin and dopamine, which play a role in mood and appetite control. In turn, the balance of these neurotransmitters can affect the way you feel. Low levels of serotonin in the brain are associated with both depression and anger. When the brain needs serotonin, some people self-medicate with starchy carbohydrates such as crackers, bread, and cake, because these carbs provide the brain with the raw materials it needs to synthesize and release serotonin.
It happens the other way around, too. Certain moods might affect the type of food you choose to eat. Many people say they crave starchy carbohydrates when they feel anxious, and that eating these foods makes them feel calmer.
Other chemicals in your brain and throughout your body influence when you eat, the types of foods you eat, how much you eat, and whether you're even hungry, and they all ultimately affect your mood. Endorphins, for instance, are those feel-good chemicals that are naturally produced by your body to help you cope with stress and pain. Chocolate, ice cream, and other sweet and creamy foods appear to trigger the release of endorphins, and that's why some people think of these as comfort foods, or mood elevators. In turn, endorphins are thought to trigger cravings for these very same foods. That's one reason why it might not be such a good idea for some people to give in to cravings for these foods or use them as mood soothers. You might not be able to stop eating!
While carbs are calming, high protein foods like meat, poultry, and lean fish help boost production of neurotransmitters that increase alertness alertness. So if you're looking for more mental energy, eat a high protein, low-carb meal. If you're looking to calm your mind, enjoy those carbs and choose proteins like salmon and other fatty fish that are rich in omega-3 fatty acids, which are also known to ease symptoms of depression
Skipping meals and overeating are both habits that send your brain chemicals and body hormones into a tailspin and can ultimately cause you to binge. Add that to your list of reasons for eating regularly scheduled, calorie-controlled, and nutritionally-balanced meals as a means to weight control.
Susan McQuillan is the author of Low-Calorie Dieting for Dummies.
Susan McQuillan is a dietitian in New York City, where she works as a nutrition consultant and writer.
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