How Nutrition can Affect Behavior: How to Use Food to Manage Your Mood

By: Dr. B.

March 31, 2019 coremethods

You’ve heard the saying “You are what you eat”, right? And you probably “get it” that diet affects your physical health. But what if I told you that diet affects your mental health too? It’s true! You are always balancing your health in multiple ways, and they are all related. Foods we eat affect our moods, behavior, AND thinking.

So, if you are what you eat…

Are you a carrot or a Swiss roll?

Ok, so maybe it’s not really that dramatic, but it sure puts things in perspective, huh? Your body is already made up of chemicals. The nutrients from food you eat interact with these chemicals and here’s where things get interesting!

Everything you eat goes into your whole system and affects everything you do as your body metabolizes what you put into it. When you eat foods that support good nutritional balance, this gives you tools to live a better life.

These chemical reactions influence your personal performance in areas such as behavior, mood and learning (Selhub, 2015).

Wow, who knew?

The Food/Mood Connection

How is Behavior Affected? Children who consume unhealthy foods may: have trouble concentrating, become easily fatigued, listless or irritable and are likely to face difficulties in learning (The Prevention Institute, 2019). Classroom management can be challenged when students lack nutrition that leads to disruptive behavior. Many behavioral issues are based in unhealthy eating habits, and they can be corrected through good nutrition. Strong nourishment creates strong children.

Teach healthy eating habits to your young children – it can influence healthy choices well into adulthood! (American Pediatric Association, 2018) Children do what they see the adults in their lives doing. Set a good example by providing good nourishment and a schedule tht lets them know that they can count on getting what they need, when they need it.

What does Food do to your Mood? If your child does not eat regularly, get enough complex carbohydrates, get enough omega-3 fatty acid,s or consumes too much fat or not enough iron, they could experience mood swings causing her to become cranky, tired and depressed, which could influence her behavior. Recent studies show that dietary changes can lessen symptoms in children with ADHD (Ricketts, 2018). Healthy eating has led to improvements for these kids!

Be sure that you provide a balanced diet that includes the essential nutrients for growth and good cognitive development.

What to Avoid

Sugar – One little word. Huge effect on behavior – especially in children.

Have you ever seen a 2-year-old mid birthday party, eating massive amounts of candy, cake and sweets? Yelling, laughing, running – FULL of energy! What about that same child, post party, later crashed on the couch, or crying or throwing a temper tantrum!

Yikes! Is that even the SAME child?

And there’s more… You may see your kids’ behavior change with the following foods:

Sugar can make your child hyperactive (see above). It can affect sleep, learning and long-term health too. Why do so many people like sugary snacks? Well, sugar releases the feel-good chemicals – dopamine and endorphins, in the body (Murray, 2018). This short term high and spark of energy make us want more which can then lead to a sugar addiction (Murray, 2018). Have you ever seen someone eat a sugary snack to balance irritability or emotional lows? Some people struggle with this. Your kids may struggle with this.

You can give them tasty foods that have natural sweetness in the, like fruit, so they don’t need to use sugar for that short-term boost.

Artificial Coloring: is, as the title states: artificial! Linked to ADHD, anxiety, hyperactivity and headaches in children (Myers, 2017). Can also cause BIG behavioral changes. Loaded with chemicals. Some of these chemicals have been linked to long-term health issues in adults.
Dairy: if your child is lactose intolerant or allergic to the proteins found in dairy, you may notice changes in their mood and behavior. Many children with a dairy allergy or intolerance may become irritable, cranky, or aggressive after consuming dairy (Myers, 2017). If your child is having these symptoms, an allergist can tell you if they are lactose intolerant. There are many dairy substitutes that are just as nutritious and will not cause behavior or health issues for these children.
White Foods: are usually overly processed foods (Pradnya, 2018). Think – sugar, white rice, cookies, white flour pasta, etc. These aren’t naturally occurring foods and eating them can often cause low energy and lack of mental acuity. We eat these in large amounts and they’re just not very satisfying. Or healthy! Consider switching to whole grain products and foods that are minimally processed.
Preservatives: may keep food fresh longer but it’s not a friend to your body! What are some common preservatives? Nitrates, nitrites and sodium benzoate. MSG (monosodium glutamate.) You’ve probably heard of MSG. Maybe related to Chinese food? It’s a flavor enhancer. And it causes mood and behavior changes. My daughter gets severe migraines if she eats something containing it. Every Single Time. These additives can cause severe imbalances in the organs and lead to larger health issues. Preserve your body by eating foods that don’t contain preservatives!
Allergens: dairy, nuts, eggs, soy and corn are notorious for causing food allergies in kids, usually those who are prone to food sensitivities in general. In these cases, you’ll see behavioral problems when your child eats the “allergy food”.
Processed Foods are not natural, and our bodies don’t like them! What makes a food processed? Any time something is added to its natural form. What is added? Things like pesticides, GMOS and synthetic chemicals (Cummins & Ferrer, 2016). If you eat processed food, you’re eating high levels of sugar, salt and unhealthy fats. You’ll get little to no nutritional content and are harming your body. Studies show that eating processed foods in childhood may be associated with small reductions in IQ and behavioral problems (Produce for Better Health Foundation, 2019). The less processing a food undergoes, the more nutrients are conserved for nutrition and the better the body is able to assimilate these.

Now that you know this, how can you use it? Well, if you notice your child has behavioral changes or mood swings, do an experiment. Start tracking his or her foods. By the process of elimination – see if you can figure out “problem foods”. Eliminate them and repeat the process. You’d be surprised what even small changes in diet can do! While food isn’t necessarily the cause of all behavioral issues and conditions, it is important to make sure that your child is not suffering from something that can be easily remedied, which you can do simply by making dietary changes (Myers, 2017).

Healthy Choices Lead to Healthy Changes

How many parents wouldn’t want their children to lead happy, productive lives? You do, I do; basically, we all do. The good news is this: you can help them out by practicing and teaching them good nutrition. According to the American Psychological Association, kids who eat healthy can cope with stress and regulate their emotions better than those children who do not have a healthy diet (Ricketts, 2018). You have the power to give your kids the right fuel to help them in many important areas of their lives! Take the time to learn these facts and teach them to your children so they can make good choices for themselves.

So, what does a healthy diet look like?

The United States Department of Agriculture recommends that children aged 2 and older follow a healthy eating plan that includes:

Fruits and Vegetables – fresh is best and can help your child feel full and energized! They are also high in vitamins, minerals, fiber, and antioxidants, which makes them a healthy alternative to sugary snacks!
Whole Grains – whole grain foods are full of fiber, iron, nutrients, minerals, and antioxidants, unlike refined grains, which are stripped of valuable nutrients in the refining process.
Lean Proteins – lean meats are a good source of protein and have fewer calories than non-lean meats. Lean meats such as poultry are high in vitamin B3, B6 and choline.
Fat Free/Low-Fat Dairy Products – fat free and low fat dairy foods are recommended to reduce fat, saturated fat and cholesterol intake while still providing the same amounts of protein, potassium, calcium, magnesium, zinc and vitamins that are beneficial to your health.

Limit saturated fats, trans fatty acids, cholesterol, sodium, added sugars and refined grains.

By being mindful of the types of nutrition we nourish our bodies with, we have the ability to influence our health, wellness and learning abilities AND that of those we care for.

~Food For Thought~

For More Tips and Strategies check out www.core-methods.com and www.thebehaviorbootcamp.com

References

American Pediatric Association. (2018). Dietary Recommendations for children and adolescents. Retrieved from: https://pediatrics.aappublications.org/content/117/2/544.figures-only

Cummins, R. & Ferrer, C. (2016). How Processed Foods Wreak Havoc on Your Health. Retrieved from: https://www.organicconsumers.org/essays/how-processed-foods-wreak-havoc-your-health

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