Have you ever experienced waking up at 8 in the morning only to realize you were supposed to be going to work? In a rush, you quickly get out of bed, dress quickly, and instead of eating breakfast, grab your car keys. Upon arriving at your workplace, the day gets busier and lunch is forgotten. As time passes, concentration becomes more difficult and irritability increases. Interestingly enough, once a meal is finally had, things become more manageable. Intrigued by this phenomenon, I decided to investigate if others have also encountered this situation and find out the reasons behind it.
The connection between your diet and emotions is evident. For instance, consider coffee – it can change your mood from tired or average to refreshed. On the other hand, depending on its type and quantity, alcohol can bring about pleasurable sensations. The main question that remains is: what is responsible for this influence?
My ethnographic project aimed to investigate the impact of certain foods on a person’s mood. To examine this hypothesis, I conducted extensive research involving reading books and articles, reaching out to authors and doctors via email, and administering a survey to gather data on individuals’ post-meal experiences.
I carried out a survey to collect feedback from my friends from high school and work, as I am new at UMass and don’t know many people. The survey was sent to a total of 12 individuals, consisting of 7 girls and 5 guys, with ages ranging from 18 to 71.
The survey included questions about their emotions when they consume coffee or skip a meal. The responses I received were generally brief with simple one-word answers like “good” or “hungry”.
Unfortunately, the survey did not provide any evidence that either supported or contradicted my hypothesis.
You can find a copy of the survey attached at the end of this document.
To enhance my results, I decided to revise the previous survey I had sent out. However, maintaining confidentiality on the topic posed a challenge. After careful consideration, I openly disclosed the topic and asked the same individuals to complete a chart provided by me. This chart required them to document their food consumption for seven days, including details like time, location, concurrent activities, pre- and post-meal mood, and hunger level on a scale of one to five (with five indicating extreme hunger and one indicating minimal hunger). The only drawback was that I distributed this survey two weeks before the project deadline when many of my acquaintances (who are college students) were busy studying for finals and preparing for the end of the semester. Only three female participants submitted their charts while all male participants did so.
The results indicated an improvement. I observed that individuals who were tired or irritable experienced a boost in their moods after consuming carbohydrates. On the other hand, regardless of their initial mood, individuals felt content and sluggish after consuming fat-containing products. They expressed a sense of satisfaction. These findings support my hypothesis that food has the power to influence moods. Moreover, they suggest that carbohydrates provide energy while fats slow down bodily movements. Additionally, I noticed a tendency for individuals to eat whenever they were bored or engaged in activities with minimal physical activity. For instance, one individual consistently snacked while chatting on AOL instant messenger (AIM), and they always felt tired during these interactions. Could this be connected to cravings?
According to alternativemedicine.com (1999) and Somers (1999), mood changes are influenced by the brain’s chemicals, specifically amino acids found in foods like tryptophan and tyrosine. These chemicals play a role in the production of neurotransmitters such as serotonin, dopamine, and norepinephrine. The presence of these neurotransmitters is crucial for regulating an individual’s mood.
The body’s serotonin levels have a significant impact on mood. High levels of serotonin can improve mood, reduce food cravings, increase pain tolerance, and enhance sleep quality. Conversely, low serotonin levels can cause insomnia, depression, increased food cravings, heightened pain sensitivity, aggression, and poor temperature regulation (Somers 1999). Consuming meals that are high in carbohydrates is a common way to increase serotonin levels (Columbia University 2000).
Both dopamine and norepinephrine, which are derived from tyrosine, can cause increased energy levels. Not having enough of these substances may result in moodiness, irritability, and depression (Somers 1999). Conversely, maintaining stable levels of dopamine and norepinephrine can lead to heightened alertness, improved coping abilities, and enhanced mental functioning (Somers 1999). Foods that are rich in protein provide a valuable source of tyrosine for synthesizing dopamine and norepinephrine (alternativemedicine.com 1999).
McGill University conducted a study on the effects of a diet rich in carbohydrates and protein on depression management. The results showed that individuals who had previously recovered from depression but did not stick to the diet experienced sudden relapses. Conversely, those without depression who followed the diet experienced more gradual changes in their mood. Additionally, individuals without any mood disorders who maintained the diet did not experience a decline in their mood. However, individuals with higher levels of depression or a family history of depression saw a moderate decrease in their mood if they did not adhere to the diet (Young SN 1993).
According to C.M. (2000), chocolate is widely known as a popular mood booster for individuals who feel tired, sad, or in a bad mood because it increases serotonin and endorphin levels. However, excessive endorphins can have negative effects (Wurtman 1998). A study by the British mental health charity Mind investigated the impact of chocolate on the body and found that while it can temporarily elevate our mood, it may also worsen depression (C.M. 2000). The study involved surveying 550 people, of which a quarter reported that sugary foods had adverse effects on their overall health, with half specifically blaming chocolate (C.M. 2000). It was discovered that the improvement in mood from consuming chocolate was only temporary (C.M. 2000). As noted by the New York Times Syndicate (2000), providing the brain with an optimal combination of carbohydrates, fats, and proteins can lead to improved cognitive function and increased production of happy hormones.
According to Ronald Pies M.D., a professor at Tufts University, using specific foods to improve mood is unlikely unless someone’s current diet lacks essential nutrients. Comfort foods primarily have psychological effects rather than chemical effects. However, deficiencies in thiamine, folate, vitamin B-6, or vitamin B-12 can lead to depression. To avoid dietary-induced depression, it is recommended to consume sufficient amounts of green vegetables. Judith Wurtman, author of Managing Your Mind and Mood Through Food, popularized the idea that food impacts mood. She suggests consuming high-carbohydrate meals separately to reduce tension. Some studies support this claim while others disagree. For optimal nutritional and mood benefits, it is advised to maintain a balanced diet with plenty of vegetables and fruits alongside occasional indulgence in chocolate dessert (Pies 2000). Despite conflicting research findings including my own investigations on this subject matter, the validity of this concept remains uncertain.
Ultimately, my hypothesis was confirmed and additional evidence supported it. The certainty of this assertion is unclear, and in my specific area of study, it may remain unspecified. However, at some point in the future, an individual will prove the credibility of this concept. It is indeed accurate that the foods we eat can impact our emotions.
