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May 2003

There is evidence that what you eat can influence your mood, stress level, energy level, sleep cycle, and mental function. This could explain the urge 
to binge when you’re sad or crave sweets when you’re stressed or tired. 

Chemicals made in the brain and body regulate mood and what you want 
to eat. These chemicals are called neurotransmitters and certain foods influence them. Some of the neurotransmitters made in the brain can stimulate appetite and increase your desire to eat. Others in the small intestine send signals to the brain that you’re full. 

• Stress: the stress hormone, cortisol, causes appetite-stimulating neurotransmitters in the brain to increase and serotonin levels to decrease which makes you crave carbohydrate-rich foods. Eating carbs boosts your serotonin levels and calms you.
  
• The Blues: in addition to increasing serotonin, carbs also increase tryptophan levels which help ease depression. 
  
• Clinical Depression: for clinically depressed patients, taking omega-3 fatty acids (found in fatty fish such as salmon), along with antidepressant drugs, significantly improved their depression.

Lack of Energy: If you tend to run out of steam half way through the day, you may need to change your eating pattern. Eating small, frequent meals and snacks rather than 2 or 3 big meals will supply you with a constant supply of energy. 

For Your Information: Seeking comfort in carbohydrate foods creates a never-ending cycle of excessive caloric intake. Eating protein and fat with a carbohydrate, is a better balance and gives the food some “staying power”.  Breakfast is a classic high carb meal. Always eat breakfast but be sure to include some protein foods like peanut butter (1 level tablespoon), cottage cheese, or eggs.