Control mood swings with diet
11/12/2018 // Ellaine Castillo // Views

It is very important to maintain good relations with other people. One of the factors that can affect how you deal with others is your mood.

For most people, mood is reflective of the events that are happening around them. But some people lose control of their emotions and experience mood swings at unpredictable times. This can happen because of a hormonal imbalance, which is the result of unhealthy lifestyle choices. A way to regain control of a person’s mood is by choosing to eat the right foods and avoiding those that can worsen this condition.

Using diet as a means for regulating mood

Foods have significant effects on your mood. They provide nutrients needed by the brain to produce hormones. Nutrients also build up the brain chemicals, called neurotransmitters, for mood regulation. Moreover, food contains substances that protect the brain from damage caused by toxins and free radicals.

When using food as a means for regulating mood, it is important to eat “real” foods. These include vegetables, fruits, nuts, beans, meat, eggs, and fish. You should also avoid foods that are artificially packaged since these are highly processed and not natural.

Foods that are rich in healthy fats are important for regulating mood. The brain is one of the fattiest organs, with more than 60 percent of it being made up of fats. These compounds are used to generate new brain cells, and are involved in the synthesis of neurotransmitters. One of these brain chemicals is acetylcholine, which is necessary for memory and learning. People who do not produce enough of this neurotransmitter are at high risk for Alzheimer’s disease. To compensate for the insufficient supply of dietary fats, the brain will start to digest itself to produce the necessary amounts of acetylcholine. To help control mood swings, it's recommended to eat more healthy fats like monounsaturated fatty acids and omega-3 which are found in vegetable oil, cold-water fish, nuts, and seeds. (Related: Doctor recommends foods that help with mood swings, brain fog, fatigue and unhappiness.)


Many people avoid cholesterol because of the notion that it is bad for the health, but your body actually needs it. Without cholesterol, your body can't produce hormones like estrogen, progesterone, and testosterone. This leads to hormonal imbalance and mood swings. People undergoing menopause, pre-menstrual syndrome, and andropause are more vulnerable to these conditions. Furthermore, low cholesterol levels also increase the risk of depression, suicide, and dementia.

Foods that aggravate mood swings

If you're experiencing mood swings, you would do well to avoid refined sugar, since it causes spikes in both blood sugar levels and mood. It doesn’t matter what type of sugar a product has since the body metabolizes all these the same way. Foods that are rich in sugar include yogurt, sodas, cereals, and condiments.

Wheat can also cause blood sugar levels to rise, so it's best to avoid this as well.

Caffeine is also a dangerous thing to have in your diet since too much of it can lead to addiction. People who are addicted to caffeine experience withdrawal symptoms when they don't get their fix within 12 to 24 hours after the last intake. These symptoms include mood swings, headaches, brain fog, and nausea.

Another way to prevent mood swings is by eliminating monosodium glutamate (MSG) from your diet. MSG is a common food additive that is broken down by the body into glutamate, which is toxic to the brain. This toxin works by overstimulating brain cells until they die. Symptoms of excessive MSG intake include mood swings, migraines, brain fog, upset stomach, heart irregularities, and asthma. The worst sources of MSG are fast food, instant noodles, canned soups, and salty snacks.

Foods are important for maintaining physical and mental health. By following these dietary guidelines, people regain control over their emotions as well as their relationships with others.

Sources include:

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