FOOD & t-lTt\855

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lncrease your mental agility
and improve your memory by
supplying food components that
,j keep your brain in tip-top shape.
BY GRACE LEUNG

l DO YOU Wltrf h{ W['{AT YO{J EAT? Tl-{El\1, VOLI'&,iH pftOl3ABtY 1'F'lH

type who clrecks how your diet affects your cholesterol and glucose
levels or your weight-aspects related to your physical health. But how
does a bowl of oatmeal for breakfast or a pork chop for lunch alter your
emotional well-being? How does food affect your mood?

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Most of us think of mood as purely psychological-it's all in the mind.
Actually, it's physiological too, and it's all in the brain.
lnside our brains are chemicals called neurotransmitters.
Neurotransmitters are the brain's biochemical messengers believed to
control mood, appetite, and behavior, among other things. The levels
of these chemicals are affected by many factors, including heredity'
But components of certain foods produce three neurotransmitters in
particular: serotonin, dopamine, and norepinephrine.
According to research conducted by Prof. Judith Wurtman of the
Massachusetts lnstitute of Technology (MlT) in the U.5., food can alter
moods when it affects the levels of these neurotransmitters. lncreased
>29

28 HEALTHTODAY AUGUST20Io
FOOD & FITNESS
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asPilf 11gLls rctluccd an.xie rv/ rich in folic acid, rvhiclr is
tlSe (l to
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cauTrniss calbohy.'Lrlces increase rhe

levels of serotonin reduce anxiety and reduce.-1 rnxiery p|oducrr olt ()f sr'r'ot()lt ln
calm you down. Heightened levels of
bror.vn rice calmness car l-tohy.lr rccs rncr c.rsc tlrc
dopamine and norepinephrine make
reduqed anxiety pro.1 Lrction of ser'.lron i rr
you more alert.
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ch i clien, seafc,r-,d, alertness ri,-lr in plorciu, wlrich lrelprs in
6anxm dowm, pL)rk, leall r'et1 rneat tlrc pL'o.1Lr. tiorr of Joprrrrirrc
heightened
pseveff up rrtrl lrot'cpirlPpll1 i111
Assoc. Prof. Zhenie Velasco, RND,
corlcenfr11ilon
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of the Department of Nutrition choc,rla te h ap;ri11355 Tl.re sugar in cl.rocolare helps
and Dietetics of the University of rproduce se rocouin, anrl rhe
Sto. Tomas, says that among the lat ,rr-rd phe nylethyl;rmine
"serene foods"that promote the
lrcl frs 1g1t'ta. c lldorPll I lls.
production of serotonin-an inhibitory
dulian, pinerrpprles reduced a4xiery Jriglr in tlyptof'lra11, fol'
neu rotransmitter-are avocadoes,
herbal teas, salmon, and sardines. pl oJLrL irlg suroron irr

Pasta is another. A plate of eggs, :ile f tness rich in plore iu, wlrich helps in
i
spaghetti may make you sleepy cheesc :1,:l
rhe proJuciion o[,Joprrrrirre
,/ heightene.l
because "carbohyd rates promote the and n-orepinephrine
concentration
production of serotonin and thus has
a calming effecti'adds Velasco, who mill, calrnness Contains calciuur, whiclr o Dls
is also the owner and President of the is knowrr ro cllrn irclr es. lr UBSC
Nutrition & Emotional Wellness Center.
"Milk taken before going to bed is also
j also has tr-yIropl1311,
ls ilrlPoIrant tL)r [)roduLll'lg
1a'111.1,

effective in calming you down." '] 5('rr) t Oll lll.

On the other hand, protein-rich
salmon, n'r:rckerel, reduced anxicry or rich irr Omega-3 f:rrr;, xs1;1,
food heightens levels of dopamine and
norepinephrine, which are excitatory
sa rdines dfPrcsslon rlra r [-uilJ srrotr']ll lt
neurotransmitters. Thus, meat and rvhole grains calnrness carbohydrates increase rlle
eggs promote alertness, heightens and cereals reduced arrxiety
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concentration, and results in faster
reaction times.
memories associated with the food. that when talking about food
Geirmflsrt Swrud But you have to remember that the and mood, it is important to
How do all these relate to so-called food has sugar that stimulates brain consider sugar levels. Glucose is
'tomfort food"? The hot bowl of activity, or may have tryptophan that is fuel for the brain, and lack of it
champorddo, the cone of "dirty" ice needed to produce serotonin." can cause irritability or
cream, or the slice of rich chocolate dampened moods.
cake that comfort and satisfy us Xm tlse mft.{}@d F Don't go on fad diets, most of
because we associate them with However, Calayo cautions against which are low-carbohydrate. MIT
happy memories? viewing food as a quick fix to researchers say a person starved of
Turns out, our happy memories alter moods, which often leads to carbs is prone to mood swings.
have a physiological effect as well. overeating. lnstead, Velasco and Calayo F Eat sweets in moderation.
Velasco explains that the strong offer tips on how we can use the Although sugary treats can help li
t
emotions triggered by eating comfort science of food and mood to produce serotonin rapidly, the .
food increase the production of our our advantage. quick rise in glucose is followed .:

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feel-good neu rotransmitters, seroton i n F Observe balance, moderation, by a sudden plummet. The result?
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and dopamine. and variety, the pillars of a good Bad moods. il
Denver Calayo, RND, Business ;'
diet. There are no bad foods. only 5o the next time you plan your i:.
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Team Nutrition Management Systems' bad diets; therefore a well-balanced diet, don't just think of what serves i
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nutrition specialist and dietitian, also diet composed of a variety of foods as your body's fuel for day-to-day :
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emphasizes,'At first it may seem purely eaten in moderation is ideal. activities. Think too how food i.
psychological because ofthe fond b Don't skip breakfast. Remember nourishes your mood. $
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3O HEALTHTODAY AUGUST20lO

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