In studies, he played music that put students into a depressed mood. Then he offered them either milk chocolate or carob, an imitation chocolate. Chocolate improved their moods; carob didn’t.

Also, chocolate cravings rose as moods sank. Benton says chocolate contains not just serotonin-boosting sugar and mind-soothing fat, but also other chemicals that favorably affect brain messengers controlling mood.

The bad news is that there are critics of this theory. They say that the benefits of eating chocolate are offset by the fact that eating chocolate gives a quick fix, of short duration, because of the rapid release of energy from the refined sugars and fats, and you can just as quickly experience a flat period until your next meal, or snack. They prefer that you eat low GI food and snacks that will provide a gradual release of energy and level out the highs and lows of feel-good and feel-tired moods.

Everything needs to be taken in moderation, even natural cures for depression. Take care, as too much chocolate may cause weight gains that could cause depression. Luckily, you can enjoy some chocolate and keep your weight under control as only small amounts are needed to produce the desired effect.

Other ways to combat depression naturally can be found here.

British researchers assessed the moods of 20 people, ages 20-37, before and after eating either a daily total of 41 percent or 25 percent of calories from fat. After a month, the lower-fat eaters were rated as more hostile and depressed. Those on the higher-fat diet exhibited better moods and less tension and anxiety.

One explanation is that fat stimulates hormones that influence activity of the brain chemical serotonin, important in governing mood. Low serotonin is linked with increased aggression and depression. One solution: Many experts say it’s OK to get your quota of feel-good fat if it’s mainly monounsaturated fat (olive oil) and fish fat and not artery-destroying saturated animal fat.

As with all things, everything in moderation, even for natural cures for depression. Take care, as too much fat, whether monounsaturated or polyunsaturated, will cause weight gains that, in itself, could cause depression.

Other ways to combat depression naturally can be found here.

Here is a recipe for a mood-boosting dessert

Milk, bananas, chocolate and almonds all have nutrients that help regulate brain cells.

CHOCOLATE PUDDING WITH BANANAS

3 Tbs. unsweetened cocoa
3 Tbs. cornstarch
3 Tbs. sugar
2 cups 1 percent milk
1 tsp. vanilla extract
2 medium bananas, sliced
1/4 cup toasted slivered almonds

In a heavy saucepan or double boiler, combine cocoa, cornstarch and sugar. Add milk and bring to a boil, stirring constantly. Simmer, still stirring, till pudding thickens, about 5 minutes. Add vanilla. Let pudding cool. Stir in bananas. Serve in dessert dishes, topped with almonds. Makes 4 servings.

Per serving: 225 calories, 7g protein, 6.5g fat (1.6g saturated), 38g carbohydrates, 2.5g fiber, 64mg sodium.

We are told that it is the season to be jolly. But what if you’re feeling anything but jolly? I can recall how, in my late teens, I had an unexplained feeling of being low and “down in the dumps” on Christmas Day. Actually, for some reason or other, my mood is often at a low ebb on Christmas Day. I can recall my father asking me what was the matter and I could not give him a logical answer. I was just as perplexed as he was. I wondered if it was because I knew by now that Father Christmas was not real. I still cannot explain why I often feel low at this time of the year.

Depression is common at this time of year, for many reasons.

For some, Christmas and the holiday season is not a time of joy and cheer but of depression, loneliness, anxiety and self-evaluation.

It seems that the festive season tends to force you to face the fact that life isn’t always as joyful as we are led to believe.

For single people, in particular, Christmas and New Year can be a very isolated time. But even if you’re surrounded by family and friends, this time of year can bring more than its fair share of stress, noise, anxiety and squabbles.

When you add this to longstanding financial problems, family conflicts, job problems or bereavement, it’s no wonder calls to helplines about depression and suicide rise by nearly ten per cent during the festive season.

There could be many reasons including financial constraints, not being able to spend time with family, especially those recently departed, or conversely, spending too much time with family, can all lead to Christmas depression and holiday depression.

The added stresses, unrealistic expectations, and fatigue can also contribute to holiday depression. People with few friends or family members, or living a long way from friends and family, may feel even more alone and isolated. People with a large circle of family and friends may feel stressed by having to cook and entertain for large family get-togethers, especially if there is an unpleasant in-law that you need to deal with without causing a scene.

Other holiday depression stressors include:

• Separation or divorce that can leave people celebrating Christmas and the holiday season alone.

• People who have lost a loved one, especially recently, are often very mindful of that loss.

• The activities of the holidays can place a significant burden on already full schedules.

• The costs involved with the holidays can place a significant burden on already tight budgets.

Although the stressors that can cause holiday depression cannot be completely eliminated, there are a number of suggestions that can help keep Christmas and holiday depression at a minimum.

• Schedule obligations and parties wisely. If trying to cram another obligation into the already overfilled schedule causes stress, cancel and spend the evening taking a bubble bath or curled up with a good book.

• Recognize the sadness of absent loved ones instead of denying the sadness.

• Set reasonable financial goals based on what the budget can afford.

• Remember that Christmas depression is not permanent. Moods typically improve once the holidays are over.

• Set reasonable time goals while employing time management techniques. For example, you can do Christmas shopping during the off-peak season and shop online or by mail order. Unique, thoughtful and handmade gifts are often much more appreciated than a gift bought out of obligation.

• Be especially mindful of diet during the holiday season. High sugar and carbohydrate laden foods typical of the holidays will only make depression matters worse. Allow indulgences during the holidays, but with limitations.

• Put old issues aside when dealing with family. If that is not possible, consider limiting the time spent with people who aggravate you.

Children, can also experience a post-holiday let down after Christmas, when the brightness and togetherness of the season make way to more mundane things.

Compounding the problem of depression around Christmas and the holiday season is fewer hours of daylight that occur from Thanksgiving and past Christmas. So, in addition to holiday depression, Seasonal Affective Disorder (SAD) can also play a role in depression during the holiday season.

Although there are many easily identifiable causes for holiday depression, there are also some people [like me] who cannot pinpoint the exact cause of their Christmas depression. They know they are “supposed to” feel happy during the holiday season but instead of feeling happy, the flat, lackluster cloud of depression hangs over them.

Regardless of the cause of depression during Christmas and the holiday season, sufferers of depression during the holiday season might experience excess fatigue, a change in sleeping patterns, irritability and feelings of sadness. People who do not display the outward symptoms of depression during Christmas and the holiday season might develop other stress responses like over eating or excessive drinking.

Should you be a sufferer of depression, try to think of things other than inward thoughts. You can show more interest in, and engage with, children who usually really enjoy the festive season. This will make you think of things, other than your own problems. Or you can start a conversation by asking people questions [not nasty] about themselves. This takes your thoughts away from your own particular problems and makes you appear to be a “nice guy” to the person that you are questioning. Everybody seems to like talking about themselves and people who take an interest in them usually become very popular. Also be careful what you eat as this can affect your mood, either adversely, or for the better.

For those of you who have friends or loved ones who exhibit signs of depression, you may be able to understand their feelings and try to distract them by involving them in activities that will discourage inward thoughts. Giving them a simple job [accompanied with some genuine praise] may be all that it takes to jolt them out of their introspective thoughts and get them to be the pleasant people that we know that they can be.  Introduce some good humor as this, too, helps to alleviate problems associated with depression.  You will need to use discretion with this though.

I hope that you can keep depression at bay during the festive season and have a Merry Christmas and a Happy New Year.

Changing your diet may enhance your mental health by improving mood swings and reducing anxiety and depression. By controlling what you eat, you can also control the messages passed on to your cells by the neurotransmitters, which control your body’s functions such as your moods.

Perhaps this, plus a shift away from negative thoughts, may be all that is needed to correct the “chemical imbalance” that many medical practitioners quickly blame for states of depression and anxiety etc? You may end up being a happier person without the need to resort to drugs that have dubious benefits and may result in a life long addiction to them!

Certain foods act like a physiological “switch” due to the nutrients in the food. It is the combination of the protein, carbohydrate and fat (macronutrients) content, and the vitamins and minerals (micronutrients) that affect your mood. To control your moods by the foods you eat, you need to understand a few basic principles.

Your mood can be related to a deficit of nutrients. An inadequate, or poorly balanced diet could be the cause of your depression, anxiety or feelings of stress, or it could be just one nutrient triggering a mood reaction. Some foods like water, fiber-rich foods, oil-rich fish, fruits and vegetables can enhance positive moods, while other foods such as foods high in refined sugar, caffeine or alcohol can result in negative moods .

Foods and their nutrients that can affect our moods include:-

Carbohydrates – Carbohydrates help to raise the levels of serotonin in the body. Higher levels of serotonin influence your concentration, as it is relaxing and calming, aids sleeping and helps keep you from being depressed. A decrease in serotonin levels may increase the appetite and cause carbohydrate cravings. Foods, which are high in carbohydrates, are whole grains, fruit, high fiber cereals, rice and potatoes.

Protein – Protein gives you more energy and increases alertness. It increases dopamine, norepinephrine and epinephrine levels by way of its amino acid, tyrosine. Norepinephrine and dopamine control alertness and excitement. Low levels of these neurotransmitters can make one feel anxious.

A good balance can be obtained by combining the calming effect from carbohydrates and the energizing effect from protein. Instead of drinking one of the, high in refined sugar, “energy” drinks to pep yourself up, try eating lean meats, eggs, low fat cheese, oily fish, tofu, legumes, turkey, and/or drinking milk. Foods such as bananas, milk, chicken and green leafy vegetables also trigger the release of endorphins and subsequentially, dopamine.

Fat – An inadequate supply of fat can make you feel grouchy. Fatty foods increase endorphins and make you happy. Endorphins are opiate-like chemicals that are the “feel good” neurotransmitters. Healthy fats such as monounsaturated fats are found in olive oil, almonds and avocados. The Omega-3 fatty acids found in oily seafood such as salmon, lobster and shrimp, and in walnuts and olive oil may also help to reduce depression, anxiety and feelings of stress.

Vitamins and Minerals – A lack of folic acid, or Vitamin B12 , or Vitamin B6 in the diet may be linked to depression. Oranges, beets, turkey, asparagus, soybeans and green leafy vegetables like spinach are good sources of folic acid. Fermented soy products and root vegetables as well as fish, shellfish, dairy and meat products are good sources of Vitamin B12. Vitamin B6, also known as Pyridoxine, is found in beans, nuts, legumes, eggs, meats, fish and whole grains. It cannot be stored in the body and any excess is excreted in the urine. It is used by the body to breakdown proteins.

It is said that too little selenium, a mineral, in the diet can make you grouchy, anxious and depressed. Good sources of selenium include Brazil nuts, whole grains, broccoli, tomatoes, tuna, eggs, and sunflower seeds. Selenium is needed only in very small amounts.

Caffeine – Caffeine, like alcohol, is best in moderation. A small amount may keep you alert and lift your mood, but this is usually followed by a flat period. Too much may make you anxious or give you insomnia and headaches. It also has an adverse effect on the action of Vitamin B12.

So try changing your diet and your thinking, by reading self help books such as can be found in the “Total Success Library,” before you even consider using prescribed drugs.

Do you happen to be moody or depressed, in need of revitalization and energy, or notice your behavior and mood changes from day to day? For example you may feel on top of the world one day whereas on other days you feel like you are at the bottom of a pit. Then your mood and energy levels may be related to your diet.

It has been demonstrated that what you eat affects your mental functioning and, by choosing foods wisely, you may be better able to stabilize your emotional and mental health. Just as putting the right fuel into your automobile is very important, [You would not like the problems associated with diesel fuel in a gasoline tank.] putting the right food in your body may make the difference between a happy day and a grumpy day, and it may improve your overall performance.

Food can make us feel good. There is no doubt about that as many people eat food for pleasure more than for nutritional needs. The food we eat has the ability to alter the production or release of neurotransmitters within our bodies. These neurotransmitters are chemicals that the body uses to relay, amplify and modulate the transmission of our thoughts and actions to the brain, and other tissues such as muscles, via interfaces, known as synapses, between nerve endings [neurons]. There are very many neurotransmitters doing a variety of jobs.

Some examples of neurotransmitter action:

• Acetylcholine – voluntary movement of the muscles
• Norepinephrine – wakefulness or arousal
• Dopamine – voluntary movement and motivation, “wanting”, pleasure, associated with addiction and love
• Serotonin – memory, emotions, wakefulness, sleep and temperature regulation
• GABA (gamma aminobutyric acid) – inhibition of motor neurons
• Glycine – spinal reflexes and motor behaviour
• Neuromodulators – sensory transmission-especially pain

It is important to appreciate that it is the receptors on the ends of neurons that dictate the neurotransmitter’s effect. This will be expanded upon later when discussing addiction and withdrawal symptons and how they are caused.

The food we eat affects the neurotransmitters and thus our moods. These neurotransmitters also tell us when we are full, if a food is too hot, and how it tastes. There is a theory that the nutrients in foods are precursors to the neurotransmitters, deciding how much of the neurotransmitter is produced. Foods are made of many nutrients that interact together and this can complicate matters. This is also why some foods produce natural reactions, and maybe even remedies, that commercial extracts from the food, or synthesized chemicals, are unable to mirror.

Physiological and psychological interactions make up the mood-food connection. It may be that a food is comforting because it reminds us of a pleasurable association with family meals while growing up. It may be the temperature of the “comfort” food, like warm hot chocolate, that is the comforting element helping you to relax or fall asleep.

It is interesting that a little warm milk before bedtime also increases the levels of seratonin. As mom may have told you, it helps you to sleep. Serotonin is a derivative of tryptophan, which is found in milk. The “warm” part is just for comfort!

More about mood foods in the next post.