Features - Food and Moods

We are what we eat. So what does your diet say about you? You might be surprised at the extent to which your diet can affect your moods and your allergies.

Words: Victoria Goldman

Feeling low? Suffering from mood swings? Craving certain foods? If so, you could be reacting to something in your diet. It's well known that food sensitivities can cause physical symptoms like digestive problems, skin rashes and migraines. But many people believe that they can cause emotional and mental symptoms too. 'There is a very interesting link between food and the brain and behaviour,' says Patrick Holford, author and founder of the Institute of Optimum Nutrition. 'Having an allergy to foods can cause mental and emotional problems. There is evidence that some people get acutely depressed, angry or hyperactive. They can have very severe symptoms triggered by just tiny amounts of a food,' he says.

The idea that food intolerance can affect your mood is still seen as controversial by many medical professionals, as there is little research into this area. Yet clinical experience shows that when some people eliminate certain foods from their diet they feel not only healthier but happier too. A postal survey of 200 people by the Food and Mood Project, a self-funding educational and consultancy service, found that 88 per cent of the survey participants confirmed they had been using dietary and nutritional self-help strategies specifically to improve their emotional and mental health. 'There are many different aspects to the food and mood relationship and, probably because it is so difficult to research, the idea of food intolerance affecting mental health is not so well known,' says nutritionist Amanda Geary, who set up the Food and Mood Project in 1998 with a Millennium Award from the mental health charity Mind.

MOOD EFFECTS
Some adults with food intolerance complain about fatigue, lethargy, poor concentration, insomnia, dizziness or mood swings. In some cases these symptoms can be quite severe. In the Food and Mood Project survey, 26 per cent of participants experienced mood swings, 26 per cent had anxiety and panic attacks, 24 per cent had cravings/food addictions, 24 per cent had depression and 22 per cent suffered from irritability.

If food intolerance is affecting your mood or behaviour, you are likely to have physical symptoms too. 'Some people have purely mental symptoms associated with food intolerance, but there are often physical signs as well, such as dark rings under the eyes (caused by inflammation of the blood vessels). Some people also produce more mucus, causing sniffling and stuffiness, or have mild digestive upsets,' says Patrick Holford.

Generally - and in particular with kids - it is either the foods you hate or love that you are allergic to.

It is not only adults who may be affected. Many parents find that junk foods - crisps, fizzy drinks, sweets etc. - make their child more excitable and keep these foods as an occasional treat (e.g. at parties). But some children with an intolerance to common foods like dairy products have signs of hyperactivity, constantly finding it difficult to concentrate or sit still. These symptoms may clear up when certain foods or additives are removed from the child's diet and reappear when these substances are reintroduced. According to the Hyperactive Children's Support Group, 'it has become clear that hyperactivity is aggravated, if not caused by, an intolerance to some chemical additives in food and nutritional imbalances.' A recent study of over 1800 children at Southampton General Hospital looked at the effect of artificial food colourings and the preservative sodium benzoate on the behaviour of 3-year-olds. The researchers found that these chemicals caused an increase in hyperactive behaviour. The behavioural changes were detectable by parents, but not by a simple clinic assessment. Interestingly, they were no more apparent in children who were already classified as hyperactive or prone to allergies, suggesting that any child can be affected.

Many parents find that junk food makes their child more excitable and keep such food as a treat.

COMMON CULPRITS
If you suffer from depression, anxiety, fatigue or mood swings, look at your lifestyle as a whole before deciding that food intolerance is the cause. Relationship problems, stress and life-changing events are the most common causes of emotional problems. However, if you can definitely rule these out, avoiding certain foods in your diet may be the answer to easing your symptoms.

The most common single food thought to affect mood is wheat. Other possible culprits include dairy products, oranges, eggs, yeast, nuts and onions. Food colourings and preservatives (like tartrazine and monosodium glutamate - MSG) can also cause behavioural changes, especially in children. However, these may be harder to pinpoint. According to Amanda Geary, author of The Food and Mood Handbook (Thorsons, £9.99), certain foods seem to cause mood changes by triggering an immune response involving IgG antibodies. This immune response affects the brain and central nervous system and is associated with delayed symptoms. Classical food allergy, however, involves IgE antibodies and causes an immediate - sometimes severe - reaction.

One way to discover which foods could be causing your symptoms is to use an elimination diet. This involves cutting out certain foods and seeing the reaction over three or four weeks. Then slowly reintroduce the foods and make note of your symptoms. If you choose this option, include good alternatives, especially if you are cutting out wheat or dairy products, so that you get the essential nutrients you need. Children shouldn't be placed on a restrictive diet without medical advice.

Another method is to get tested for food intolerance. The Yorktest Laboratories' Food Intolerance Indicator Test (£19.99) is a simple pin-prick test to tell you if you have any IgG food intolerances that need to be investigated further. The Yorktest foodscan range offers two levels of food intolerance testing. The 42 food test measures your reaction to groups of food, like dairy products, fish, grains, nuts, legumes, berries and spices, whereas the 113 food test details your reaction to individual foods, including various grains, meat, fish, vegetables, fruits, nuts and other substances like tea, cocoa bean, coffee and yeast.

H0W TO STABILISE YOUR MOOD
Patrick Holford, in his book Optimum Nutrition for the Mind (Piatkus £12.99) advises:

1 Visit a recommended allergy tester to check your food allergies
2 Avoid sugar, stimulants, cigarettes and excess stress
3 Increase your magnesium intake by eating plenty of vegetables, fruits, nuts and seeds and consider supplementing 200mg a day, found in good multivitamin/ mineral formulas
4 Take fish oil supplements providing between 1.5 and 4g EPA
5 Take a good multivitamin and mineral supplement every day, plus 1000mg of vitamin C
6 Become more aware of what triggers your mood swings and how to control your thoughts to improve your stability
7 Consult a clinical nutritionist who can advise you about nutrients and herbs that can help keep you in balance, as well as explore potential food allergies or intolerances.

COPING WITH CRAVINGS
Once you know which foods may be triggering your symptoms, you can take action to avoid them, or at least cut down. However, this isn't always as straightforward as it sounds. First, some substances are hidden in foods, like yeast in wine, mould on nuts or chemicals in water. Secondly, it's not unusual to actually crave the foods that are causing you the most harm. 'Generally, especially in children, it is either the foods you hate or the ones you love that you are intolerant to,' says Patrick Holford.

Some people can have severe symptoms triggered by just tiny amounts of a food.

The mechanism behind these food cravings is unclear. One theory is that eating foods regularly wears down the digestive processes, leaving larger particles of food circulating around the body. These particles then trigger an inflammatory reaction that interferes with the balance of chemicals in the brain, including the 'feel-good' transmitter serotonin. According to nutritionist Natalie Savona, author of The Kitchen Shrink (Duncan Baird, £10.99), 'the body seems to develop an addiction-like relationship with the foods that are creating symptoms of fatigue and mood swings. Some scientists believe that the proteins in certain foods, most commonly wheat and dairy products, act like natural opiates - giving some relief, temporarily. Yet the come-down after eating these foods is unpleasant and leaves us craving more. Food sensitivities can also trigger a reaction similar to that caused by plummeting blood-sugar levels - sinking energy, mood, concentration and a raised heartbeat.'

If you experience food cravings, it may take longer for your symptoms to disappear. 'Some people need to be weaned off foods slowly,' says Natalie Savona. A rotation diet may help to reduce your food sensitivities in the long-term without restricting your diet. Natalie Savona advises avoiding any food that triggers a reaction for at least six months. If you then reintroduce it, you should eat it only occasionally, certainly not more than once every four days.

CASE STUDY
'My daughter turns into a monster from sugar and E numbers'

Sarah-Louise Hislop (8) is at the top of her class, but two years ago she was like a completely different child. 'She was all over the place. She wouldn't sit still, was waking in the night and would scream for no reason,' says mum Catherine, from Watford.

Even as a baby Sarah-Louise was very active and easily excited, but no-one linked her behaviour to what she was eating and drinking. 'Then at 21 months she scalded her arm so badly she had to go to hospital. She wasn't eating properly and was fed diluted orange squash with tartrazine. This is when she became much more hyper,' explains Catherine.

By age six, Sarah-Louise's behaviour was out of control. Her speech was affected too and she would babble and become incoherent at times. Then she took a series of food intolerance tests. The tests found that she was intolerant to dairy products and additives so she was placed on a restrictive diet. 'We now know that she can't have wheat as it affects her skin and stomach; dairy affects her skin and breathing; eggs give her the runs and sugar or additives give her a high,' says Catherine.

The reaction from the change in diet was almost instantaneous. 'It was like she was coming off a drug, with really terrible aches and pains. I hated putting her through it, but her schoolwork is getting a lot better and her concentration has improved. She's now in the top set for everything,' says Catherine.

Further information
– Allergy UK produces factsheets on food allergies and food intolerance. Call the Allergy helpline on 01322 619 864. (Monday to Friday 9am to 5pm).

– The Hyperactive Children's Support Group can provide information and advice for parents of hyperactive, allergic and learning-disabled children. Visit www.hacsg.org.uk, e-mail hyperactive@hacsg.org.uk or call 01243 551313.

– For details of food intolerance testing, contact Yorktest Laboratories Ltd at Murton Way, Osbaldwick, York YO19 5US, visit www.yorktest.com, e-mail clientsupport@yorktest.com or call 01904 777 722.

– To learn more about the Food and Mood Project, visit
www. foodandmood.org, write to PO Box 2737, Lewes, East Sussex BN7 2GN, e-mail info@foodandmood.org or call 01273 478 108.

– The Institute of Optimum Nutrition (ION) have a clinic, a list of nutritional practitioners in the UK and an information service and a quareterly journal. Contact them at Blades Court, Deodar Road, London SW15 2NU, call 020 8877 9993 or visit www.ion.ac.uk.

Food to put you in a good mood
Nutritionist Natalie Savona's recipes are guaranteed to put you in a good mood. Best of all, they're easy to make!

Apple porridge
A great start to a winter's day. The apple adds an unusual texture.

5 heaped tbps porridge oats Some milk or soya milk to taste
1 apple, grated
1 tspn honey
1 dessertspoon ground seeds

Put the oats into a saucepan, cover with cold water and stir gently over a low heat. As the oats begin to absorb the water, slowly add small amounts of milk, stirring all the time until the porridge is the consistency you like. When the oats are cooked (about 5 minutes), stir in the apple and honey, sprinkle the seeds over the top, and serve immediately.

Serves 2

Proper green salad
If you're put off a green salad because it conjures up images of insipid iceberg lettuces and a few slices of cucumber, think again. This is a side dish brimming with textures and flavours. And the dressing makes all the difference.

2 generous handfuls baby spinach
4 florets broccoli, trimmed
2 tbps white cabbage, shredded
1 handful watercress
1 handful sprouted alfalfa
1 handful sprouted mung beans
5 cm (2 in) cucumber, diced
1 tbsp pumpkin seeds

Toss all the ingredients together in a large bowl and serve with one of the salad dressings. If you think there may be any leftovers, dress the salad on individual plates rather than in the serving bowl.

Serves 4

Lentils with spinach
This Iranian dish was prepared in medieval times to heal the sick. It was said that it only acted as an effective cure if the ingredients were bought with money begged in the streets.

250g (9oz) brown lentils
500g (1lb 2oz) fresh spinach or
250g (9oz) frozen spinach
1/2 tsp ground coriander
1/2 tsp ground cumin
1 clove garlic, crushed freshly ground black pepper pinch of salt
1 tablespoon olive oil

Put the lentils in a pan of cold water, bring to the boil and then simmer until they are soft - for about an hour. Wash and chop the fresh spinach (or defrost if you're using frozen). Put the spices, garlic, pepper, salt and olive oil in a pan over a medium heat. Stir well for a minute before adding the spinach. Stir for a couple more minutes. Drain the lentils, combine with the spinach and serve.

Serves 4

Recipes taken from The Kitchen Shrink by Natalie Savona, published by Duncan Baird, £10.99

Page created: 9 December 2004