Can eating carbs boost your mood? How dangerous is it to "self-medicate" with food? The Savvy Psychologist joins Nutrition Diva in the first of a two-part series.
Can eating carbs boost your mood? How dangerous is it to "self-medicate" with food? The Savvy Psychologist joins Nutrition Diva in the first of a two-part series.
Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast.
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Today we have a very special guest. Dr. Ellen Hendriksen, host of the popular Savvy Psychologist podcast, joins me for the first of a series of conversations about the complex relationship between food and mood. .
Nutrition Diva: Let’s dive right in! We all know that hunger isn’t the only reason we eat. Sometimes we eat out of boredom or habit or because we’re presented with something really yummy. But sometimes people talk about "self-medicating” with food. What does that mean to you as a psychologist?
See also: Why We Overeat
Savvy Psychologist: It depends—one of my tenets is that most human behaviors exist on a spectrum: In moderation, it’s not a problem but when taken to extremes, it might be. Using food to soothe yourself or as a pick-me-up is no exception. Pleasurable foods can be soothing when we feel down.
For example, what romantic break up would be complete without drowning your sorrows in some ice cream while wearing pajamas and watching old movies? The problem arises if ice cream is the only coping method for dealing with the weeks following the break up, if it numbs you from feeling your feelings, or if it costs you more than it buys you (if you eat yourself sick or feel worse afterwards—like wracked with guilt or out of control).
Self-medication, done in a healthy way, is called coping.
Again, it’s a spectrum. Self-medication, done in a healthy way, is called coping. Unhealthy self-medication at the far end of the spectrum—using food as a short term solution that costs you in the long term—is where we can rightfully start to worry. A glass of wine after one hard day is not a problem. A glass of wine every time you feel a negative emotion is a problem.
ND: “Self-medication, done in a healthy way, is called coping.” I love that definition! I guess it’s about making sure that the things we do to take care of ourselves aren’t doing any harm—or creating more problems than they solve. But on that same topic of using food to make us feel better, some popular authors suggest that you can improve your mood with dietary manipulations, such as eating more carbs or eating carbs at night. Is there any good research to support this approach?
SP: To an extent. A bowl of linguini won’t cure depression, but eating carbs can influence moods within an already-normal range, according to MIT biologist Dr. Judith Wurtman. She researches the effects of diet on serotonin, which is one of the neurotransmitters that affect mood, and serotonin’s precursor, tryptophan.
To boost those mood-enhancing neurotransmitters, Wurtman recommends eating 30 grams of carbs, around 140-145 calories, with negligible fat or protein. A problem is that many carb-only snacks aren’t super healthy. Dr. Wurtman recommends pasta, brown rice, or oatmeal. A banana would also work. But most of us, at 4pm, are probably reaching for a cookie or a handful of Skittles—not exactly the pinnacle of healthy choices. And 30 grams of brown rice probably isn’t available in your office vending machine.
That said, if you’re experiencing normal ups and downs, carbs can be helpful. For instance, a high-carb drink has been found to improve mood and concentration in women with PMS. But if you’re outside a normal range of moods—that is to say, if you have a depressive disorder, food is not a medical treatment. For example, even Dr. Wurtman found that a high carb drink was no different than placebo at treating diagnosed Seasonal Affective Disorder.
Aerobic exercise, exposure to sunshine, doing a nice favor for someone, or even simply smiling, are all proven ways to boost your mood.
ND: That’s a fascinating line of research. If only it were more helpful for people with actual mood disorders! But for those who are simply experiencing normal ups and downs, I’m not sure the benefits of the high-carb snack outweigh the possible downsides. Even if a dose of carbs offers a temporary lift, I usually recommend a more balanced snack, including some protein and fats, to prevent a drop in energy (and an increase in hunger) an hour or two later.
SP: Yes, I’ve been listening to your show for a while and I suspected you might say that! Fortunately, carbs are not the only way to boost those mood-enhancing neurotransmitters.
If you need a quick way to enhance your mood, a few minutes of aerobic exercise like a quick walk or even some jumping jacks in your office, exposure to sunshine, doing a nice favor for someone, or even simply smiling, are all proven ways to boost your mood. So maybe a balanced snack, followed by a brisk walk in the sunshine, and then holding the door open for a senior citizen, is the best of all worlds?
ND: I’m with you, Ellen. And when we continue our conversation later this week on the Savvy Psychologist show, we’ll talk more about how being in a good mood can help you make healthier diet choices and other aspects of the food/mood connection.
Next week, Ellen will return to the Nutrition Diva show to talk about nutrients that help fight depression and how psychology can help you lose weight. Thanks again, Dr. Hendriksen, for being with us today. Check out her wonderful show at quickanddirtytips.com/savvy-psychologist.
Do Carbs Keep You Sane? (Emily Kane, MD, for Psychology Today)
Mischoulon, D., Pedrelli, P., Wurtman, J., Vangel, M. & Wurtman, R. (2010). Report of two double-blind randomized placebo-controlled pilot studies of a carbohydrate-rich nutrient mixture for treatment of seasonal affective disorder (SAD). CNS Neuroscience & Therapeutics, 16, 13-24.
Sayegh, R., Schiff, I., Wurtman, J., Spiers, P., McDermott, J., Wurtman, R. (1995). The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive function in women with premenstrual syndrome. Obstetrics & Gynecology, 86, 520-8.