Articles of Interest The Food-Mood Connection by Cathy Oats The way food affects brain chemistry is a fascinating subject, as studies show that being smart about what and when you eat can calm you down, help you sleep or perk you up.   Have you ever reached for something chocolate when you're nervous, depressed or want to chase away the blues? Would you like to know why? Studies indicate that chocolate contains stimulants that release a neurotransmitter in the brain called noradrenaline, which does make you feel better. We all realize that chocolate has long been associated with romance (people gorge on chocolate after the break up of intense love relationships), and that's because it is an effective "mood elevator".   Your brain works because your nerves talk to each other with chemicals called neurotransmitters that they make out of certain nutrients in the foods you eat. Two of the most important neurotransmitters in the brain are noradrenaline and acetylcholine. These neurotransmitters are responsible for many types of human behavior, including control of locomotor (moving about) behavior, aggressive behavior, sexual behavior, and positive and negative behavior. In addition, acetylcholine has a role in memory, learning and long term planning.   Therefore, low levels of these neurotransmitters, whether from stress, overworking or a poor diet, may result in feelings such as mental fatigue, loss of concentration or loss of sexual interest. Perhaps one of the reasons we have so much drug abuse in this country is because many popular stimulant drugs increase the level of noradrenaline in the users' brains. Such drugs include amphetamines, phenylpropanolamine (an amphetamine like compound in many over-the-counter diet aids) and cocaine. Although they can temporarily improve learning in focusing and attention tasks, as well as memory; a serious disadvantage to the "user" is that once the stored supply of noradrenaline has been metabolized, it is all used up. In addition to depression, the user crashes, which sets up a desire for more of the drug, primarily caused by the depletion of the body's stores of noradrenaline.   Phenylalanine — The "Natural Upper" Before resorting to prescription or recreational drugs, nutritionists say to give phenylalanine a chance. This essential amino acid, found in relatively large amounts of meats, cheeses and some other high protein foods (it's also in cola products and some sugar substitutes) is used by the brain to make noradrenaline. According to Earl Mindell's The Vitamin Bible, it will "alleviate depression, reduce hunger, increase sexual interest, and improve memory and mental alertness."   Phenylalanine, in helping to control hunger, does not cause a depressive crash (like amphetamines) when you stop using it. Research indicates that the phenylalanine causes the brain to increase the production of noradrenaline and also to recycle it (unlike amphetamines). Phenylalanine is non-addictive, but it can raise your blood pressure. So if you are hypertensive or have a heart condition, always check with your doctor before using.   Choline — The Stimuli Barrier Choline, a member of the B-Complex family of vitamins, is used by the brain to make acetylcholine (a stimuli barrier). In a study involving MIT students, three grams of choline per day were effective in improving memory and serial learning. The old wives' tale that fish is brain food may really have a degree of truth, since fish contains relatively large quantities of choline.   Research has shown that low acetylcholine levels contribute to the forgetfulness and lack of ability to concentrate which often happen in old age. In younger people, too little acetylcholine causes them to become easily distracted by stimuli in their environment — whether, they are trying to think (lack of concentration) or sleep (awakening too easily).   The brain's stimuli barrier can also be affected by other substances, such as nicotine and alcohol. Since nicotine also stimulates the brain to release acetylcholine, many smokers use nicotine to calm them down "so they can think." However, this poses a problem to smokers trying to quit: Do they really want to lose the benefit of their stimuli barrier?   By substituting the choline for the nicotine, they may be able to circumvent the problem without the risks associated with tobacco. In the meantime, as you discover new ways to improve your health, you should pursue them. We all know what the brain can do; now it's our turn to find out what we can do for the brain. Give the brain a well deserved break and feed it what it needs!   References: "The Brain: Our Most Underfed Organ," by James South, Optimal Nutrition Review, Vol. 1, No. 2, February 1990. "Vitamin Bible," by Earl Mindell, September 1988. "Nutrients That Modify Brain Function," by R. J. Wurtman, Scientific American, 246: 50-59, 1982.     Main Article Index click here Our copyright and Privacy statements / Medical Disclaimer © 2002, Makena Werks, Int'l, All Rights Reserved.