Food and Mood on Turkey Day

After Thanksgiving dinner, our bellies are full of turkey and stuffing and we're ready for a nap. The tryptophan containing turkey is usually to blame. Well, this year it's time to stop blaming the turkey for our sleepiness and start learning the truth about how our food affects our mood.

Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.

When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.

So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.

This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!

HAPPY THANKSGIVING from your friends at EB!