eat to cheer up

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.