The mood swingers

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: Is that bar of chocolate in the refrigerator what you reach out for first when feeling depressed? If yes, watch out. For, though you may think it’s your magical remedy that gives you an instant lift-up, the opposite too is true, according to experts. What most people don’t know is that the feeling of elation that a chocolate gives is shortly followed by a bout of depression. Just like caffeine. It initially increases mental alertness and concentration and makes you energetic. Have too much of it and you may feel anxious and depressed.

Primarily, when we eat something, a hormonal change takes place in the body and affects us psychologically. “Chocolate, for instance, contains tryptophan, an essential amino acid which is converted into serotonin. It’s a brain chemical responsible for mood, sleep and appetite control. Chocolates are also high in sugar that constitutes phenylethylamine, a substance that acts as a natural antidepressant. The darker the chocolate, the better you are likely to feel. But after the initial burst of energy comes the low phase,” says Ritika Sammadar, head, diet and nutrition, Max Healthcare.

Clinical psychologist Dr Varkha Chulani from Lilavati hospital, Mumbai, stresses on the role our psyche plays. “Most people indulge in comfort eating and surrender to their cravings when they are depressed.” That’s something to be avoided — research points out that comfort foods like chocolate cake and ice cream actually blunt the body’s response to chronic stress. The stress hormones, simultaneously, also activate fat receptors in the abdomen and belly in ways that increase deposits of fat. So, if at all, try practising controlled indulgence, she points out. Really, most people do try finding solace in food. In a survey done by Food and Mood, a social enterprise, 88% of the respondents confirmed they had been using dietary and nutritional self-help strategies to improve their emotional and mental health. But how is food actually linked to depression? “Stress can weaken the immunity system and cause cold, cough and flu, which defiantly causes mood swings. To be in an upbeat mood your body needs extra vitamin B to maintain a healthy central nervous system and vitamin C and zinc for resistances to infections,” says Fahmina Anwar, head, nutrition and dietetics, Artemis Health Institute in Gurgaon.

It’s quite simple, really. “Lack of folic acid can lead to depression. So ensure that you have your measure of essential vitamins and minerals. It’s also a good idea to stock up on oats, brown rice and whole-wheat products,” adds Sammadar. They have a low glycaemic index and get digested slowly — a sure shot way of avoiding mood swings.

Depression is also a common problem that strict dieters suffer from. Deprivation feeds cravings and, more often than not, leads to overindulgence at the first given instance. Ever felt the craving for carbohydrates? Well, it was actually a subconscious attempt by your mind to raise serotonin levels. So, watch out for your mood swings. More often than not they point to nutritional deficiencies, food sensitivity and low blood sugar. “The more fruits and vegetables you have, the happier you will feel. They are rich in essential good mood nutrients. Good types of fat also elevate mood — consider fish, flax seed, walnuts, all of them rich in omega-3 fatty acids,” adds Anwar.

The mood lifters

Water A lot of studies have linked depression with dehydration because 85% of brain tissue is made up of water.

Banana is potassium-rich. It controls blood pressure and depression.

Spinach A great source of folic acid, which may reduce the high levels of homocysteine associated with depression.

Whole grain foods like bajra, jowar, oats, and also whole grain legumes like rajma, soyabean help maintain a steady supply of glucose to the brain that will help to release the body’s feel-good chemicals.

Fish & poultry Iron deficiency causes symptoms like irritability, fatigue and depression. So, have chicken, fish, rice flakes, and soyabean.

Nuts are packed with vitamins and minerals that are involved in the production of serotonin, which helps regulate mood and relieve stress.

Too much of salt, meat, cheese or eggs can make you feel aggressive and competitive. These do more harm than good.