Food and Mood: 10 Talking Points to Share with Your Clients

As clinicians we often don’t discuss the topic of Food and Mood with our clients but we probably should. The field of Nutritional Psychiatry is expanding. New research and information is available indicating that the nutrients and micronutrients we consume may have an impact on our body and brain’s functioning. And what effects our body and brain can effect our mental health. Eva Selhub, MD authored an article in the Harvard Health Blog called Nutritional psychiatry: Your brain on food. She wrote:

“Think about it. Your brain is always ‘on.’ It takes care of your thoughts and movements, your breathing and heartbeat, your senses – it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That ‘fuel’ comes from the foods you eat – and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.”

Eva Selhub, MD

Clients who are informed about the possible impacts of certain foods on mental health, either good or bad, are able to make better decisions about their self-care and overall mental health treatment. The main focus of Food and Mood: 10 Talking Points to Share with Your Clients is to provide general information on this topic (from a problem/solution perspective.) I hope that you will find the 10 talking points helpful in your practice.

PLEASE NOTE: This post is NOT intended as a specific resource for clients who have been diagnosed with an EATING DISORDER or who demonstrate symptoms compatible with a potential eating disorder. Seek consultation, as clinically necessary and appropriate, with an Eating Disorders specialist or a Registered Dietician specializing in eating disorders.

1. How the foods you eat impact how you feel

• GOOD FOR YOU FOODS are foods that contain vitamins, minerals, and antioxidants. Eating such foods nourishes the brain and protects the brain from free radicals, which can damage the brain.
• NOT-GOOD FOR YOU FOODS can be harmful to the brain. An example of this is consuming a diet high in processed foods or refined sugars. Eating such foods can play havoc with the body’s insulin regulation system and also promote inflammation. “Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function – and even a worsening of symptoms of mood disorders, such as depression.”
• IN GENERAL, being aware of how our moods are impacted by eating certain foods is important for each of us. Some foods may prove to have a positive (and others a negative) effect on our emotions. Every person’s experience is unique. When eating foods, notice how they make you feel. Then you can decide whether or not you should keep, remove or add them to your diet.

2. “Hanger” is a real thing

Another way that food and mood are connected is through the concept of hanger. According to Oxford Languages, hangry has been defined as “bad-tempered or irritable as a result of hunger.” Hanger is a condition that many of us experience. It would be helpful for clients to explore, particularly when experiencing feelings of irritability or anger. I recently wrote a short book review related to this topic:

Happy Versus Hangry (Bookish First Book Review)

“Susan Albers, Psy D has hit the mark with a topic that is so very relevant, especially in today’s stressful environment. Hanger Management explores the role that hanger (hunger + anger) plays in our lives today. From research data to anecdotal stories, the author is able to demonstrate how hunger can dramatically impact our mood, our closest relationships, and our decision-making skills. Conversely, over-eating or impulse eating (in response to being hangry) can lead to feelings of guilt and remorse.

As someone who struggles with blood sugar issues, this book has certainly resonated with me. I am much more aware of the impact hunger has on my mood. Being hangry can indeed wreak havoc in one’s life. I, for one, would most definitely like to be happy instead of hangry! Thank you, Dr. Albers, for addressing this important issue!”

3. Is there a link between diet and depression and anxiety?

• Scientists are still looking for a direct correlation between the food choices we make and depression. Patricia Chocano-Bedoya, a scientist working in the field of nutrition, notes in Harvard Health Publishing: “The research regarding dietary factors and depression is still inconclusive. But there have been hints that food may play a role in depression.”
• According to Joseph Firth and colleagues in Food For Thought 2020, eating a diet of highly refined carbohydrates can increase the risk for both obesity and diabetes. Longitudinal studies indicate that there is an association between progressively higher glycemic indexes and the incidence of depression and anxiety symptoms. The rapid fluctuation in blood sugar that occurs with a high consumption of processed carbohydrates can increase the risk of depression and anxiety symptoms.

4. The effect of low blood sugar on mood

As noted in #3 above, having higher blood sugar levels (elevated glycemic index) can be associated with the incidence of depression and anxiety symptoms. Conversely, having a glycemic index that is too low can also impact our mood. Low blood sugar, also known as hypoglycemia, can increase irritability. In fact, skipping breakfast can have a detrimental impact on mood later in the morning. In The Role of Nutrition in Mental Health, Tieraona Low Dog, MD writes, “given what we know so far, a modified low-glycemic load, Mediterranean-style diet appears to be optimal for mood as well as for overall health.” (More on the Mediterranean-style diet later.)

5. Caffeine and Anxiety

Let’s not forget the significant role caffeine plays in our society today. Caffeinated beverages have become synonymous with the American lifestyle. But with too much caffeine consumption comes symptoms of anxiety and irritability. “People with anxiety disorders have reported increased anxiety from even small amounts of caffeine.” Studies support the findings that “caffeine should be avoided or dramatically reduced in those with anxiety disorders.”

6. Mood-foods to enjoy

7. Mood-foods to avoid

8. Micronutrients and their significance in our diets

Micronutrients are chemical elements or substances that are essential in minute amounts to the growth and health of our brain and body. In addition to eating a healthy diet, micronutrients assist in positive body and brain functioning. The depletion of micronutrients can often be discovered through a nutritional assessment as well as appropriate laboratory testing. The following are key micronutrients that are associated with mental health symptoms, such as depression (information gathered from The Role of Nutrition in Mental Health, by Tieraona Low Dog, MD.) Please note that this list is not exhaustive.

• B-Vitamins – “Vitamin B₁₂ deficiency is associated with memory loss, depression, and cognitive dysfunction.”
• Iron – “Iron deficiency is the leading nutritional deficiency in the world, especially affecting women and young children. Low stores of iron in the brain may alter neurotransmitter synthesis and function, and fatigue, apathy, and poor concentration are well-known symptoms of iron deficiency.”
• Zinc – Zinc deficiency is “associated with symptoms including behavioral and sleep disturbances, increased sensitivity to allergies, and loss of sex drive.”
• Magnesium – “Symptoms of magnesium deficiency include agitation and anxiety, irritability, restless legs syndrome, sleep disorders, and possibly depression.”
• Chromium – “Chromium may be particularly beneficial in atypical depression – depression that is associated with hypersomnia, excessive eating with weight gain, intense reaction or sensitivity to rejection, and a feeling of being weighed down or ‘leaden.'”

What foods can we eat to consume these micronutrients?

• Vitamin B₁₂ – Milk, milk products, fish, red meat, poultry, and eggs
• Iron – Shellfish, spinach, liver, legumes, red meat, pumpkin seeds, quinoa, turkey, broccoli, tofu, dark chocolate, and fish
• Zinc – Whole grains, milk products, oysters, red meat, poultry, baked beans, chickpeas, and nuts (such as cashews and almonds)
• Magnesium – Greens, nuts, seeds, dry beans, whole grains, wheat, and oat bran
• Chromium – Lean beef, poultry, mussels, broccoli, 100% grape juice, brazil nuts, wine, and whole wheat

9. Consider the Mediterranean diet and/or a Clean diet

Another alternate idea is to try eating a Clean diet, that is a diet that cuts out all processed foods and refined sugars (which enhance inflammation.) Do this for 2-3 weeks and monitor how you feel. After this period of clean eating, slowly reintroduce foods back into your diet and, again, see how you feel. You may be surprised at how much better (physically and emotionally) clean eating made you feel.

10. Try a Food-Mood Diary

When in doubt, document! Utilizing a Food-Mood Diary may be helpful when incorporating nutritional aspects into your client’s treatment. Keeping a log or diary can assist clients in correlating how certain foods impact their mood or energy levels (see #1 above.) This documentation can then support further conversation with your clients about insights, goals, and next steps. Dr. Leslie Korn is an expert in mental health nutrition as well as integrative approaches to treating the mind and body. She has written several books in the field, one of which is Nutrition Essentials for Mental Health (print copy 2016, audiobook 2020.) Dr. Korn offers several handouts for free on her website. The “Food-Mood Diary” is for your clients to utilize and the “Clinician Checklist” is an excellent nutritional assessment and treatment planning tool.

Hopefully Food and Mood: 10 Talking Points to Share with Your Clients was helpful. As always, your feedback is appreciated!

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