What does the statement good food is good mood mean? It means that healthy food can impact our mood for the better, but that is not all good food can do for us.
If the whole world ate healthier, we would see less criminal activity, accidental deaths, mental illness, depression, and behavior issues in children.
Yes, I am claiming it!
If the whole world ate healthier, we would see more children succeed later in life, people with a more positive outlook, and people living longer lives.
If the whole world ate healthier, we would see a dramatic decline in the percentage of people who developed cancer, autoimmune diseases, Alzheimer’s disease, Multiple Sclerosis, Parkinson’s Disease, heart disease, dementia, and diabetes.
The world is filled with sorrow caused by disease, violence, anger, and poor choices, but what if merely changing the things we ate, significantly impacted all of it?
Changing what we eat certainly won’t completely eliminate disease, violence, or mental illness. Of course, many contributing factors like genetics, pollution, viruses, lack of sleep, emotions, and the actions of others are out of our control.
The Tool That Combats Everything
After all, God tells us that we live in a fallen world. Sometimes bad things just happen and we don’t know why. Still, I cling to the fact that the Bible tells us that God will take care of us.
I am your God and will take care of you until you are old and your hair is gray. I made you and will care for you; I will give you help and rescue you. Isaiah 46:4
“Taking care of us” could mean being with us and comforting us during hard times or “taking care of us” could mean being with us as we pass through to the other side of life.
I believe that “taking care of us” also means providing what we need to not just survive but thrive.
What if God has given us more tools than we realize? These tools help us combat…everything. We just haven’t been using them to their full capacity. One of these tools that I am referring to is the foods we eat.
I believe (based on scientific research) that if we ate the foods grown on the earth, we would see a drastic decline in not only disease but also poor actions and accidents.
Do Healthy Foods Equal Improvements in Behavior?
This may seem like a bold statement, but is there research to back up this claim? More specifically, does research suggest that foods can play a role in the behavior of our children, our actions, and even our criminal behavior?
Let’s look at the effects food had on people who were incarcerated for committing a crime. Could food make a difference in the behavior of prisoners? According to a double-blinded, placebo-controlled randomized study, food can positively impact the behaviors of the prisoner population.
According to this study, prisoners who took vitamin and mineral supplements committed 26.3% fewer offenses, even violent offenses, than the placebo group. Neither the prisoners that participated nor the researchers knew who was receiving the placebo and who was receiving the supplement until after the study was completed; therefore, omitting any possible bias or placebo effects (1).
Studies have shown improvements in the behavior of children as well. One study found that Children with signs of malnutrition showed impaired social behavior compared with children with adequate nutritional status (2).
Children with ADHD may benefit from dietary therapy as well.
In one study, children with ADHD who took vitamin and mineral supplements reported a decrease in hyperactivity, impulsivity, and even symptom remission compared with the placebo group. Again, neither group knew who was getting the supplements and who was taking the placebo. A year later, those who stopped taking the supplements found that the symptoms returned. Those that stayed on the supplements saw even more improvements (3).
In one case study, a 21-year-old female suffering from ADHD, Bipolar Disorder, anxiety, and panic disorder saw improvements in mood, anxiety, hyperactivity, and impulsivity with micronutrient supplements., and after one year of treatment, she went into remission from all mental illnesses (4).
Good Food is Good Mood
So, these studies suggest that food can, in fact, significantly influence our behavior and mood. But why does food impact us in this way?
I have a few theories.
To address these theories, I would like to ask you a few questions.
Is it easier to show kindness, patience, and calmness, when you are in a good mood or a bad mood? Are we more likely to lash out when we are hungry, angry, stressed, or sad?
I am guessing most of us would say we find it easier to act with kindness when we are in a good mood.
We have all heard the saying, “hurt people hurt people.” This saying not only reminds us to have compassion for those that hurt us but also speaks to the cause of unkind behavior.
What if food could help us cope with the stresses in life and put us in a better mood; thus, helping us have patience and making it easier for us to show kindness? Well, research says food can!
Food and Mood
According to several reviews including a review of 25 studies, a diet high in whole foods, vegetables, fruit, fish, whole grains, lean meats, nuts, and legumes, and low in processed foods is more likely to protect against mental disorders (5). These reviews also suggest that people who eat higher-quality diets are less likely to experience depression (6)
Another study looked at 8,964 participants and found an increased risk of depression associated with the western diet (i.e. the American Diet (7)
In a review of 22 randomized controlled studies, researchers found psychotic symptoms were lower in those with schizophrenia who consumed antioxidants along with their traditional medications (8).
Yet another study found that women who ate fish two times per week had a 25% lower risk of developing depression (9).
Finally, studies show that a severe deficiency in vitamin B12 can double the risk of severe depression (9).
So, maybe for some “good food is good mood!”
Let’s review:
Science suggests that our behavior and actions can, in fact, be influenced by nutrients or the lack of nutrients. Moreover, our mood can impact the actions we take in life, and our mood is impacted by our diets.
In other words, our diet affects our mood and our mood affects our actions. In a nutshell, our diets can contribute to the choices we make in life. Some of these poor choices can lead to lashing out in anger or hinder our opportunities for success.
Food and Accident Prevention
Other poor choices can lead to preventable accidents.
Drugs and alcohol can lead to poor choices and accidents as well.
We are more likely to self-soothe with drugs or alcohol when we are struggling emotionally.
However, if we reach for mood-boosting food, instead of drugs, then we would no longer have accidents and criminal activity related to drug and alcohol abuse.
Does Food Impact our Brains?
Our ability to think clearly impacts our behavior as well. Do we make the best decisions when our brains feel cloudy due to lack of sleep? A brain that is lacking nutrients can feel cloudy as well. With a cloud brain, i.e. brain fog, you will be more prone to being careless and absent-minded. A person experiencing brain fog is more likely to be in a car accident or have other types of accidents.
But how does food relate to our brain’s ability to think optimally?
According to a study in the Journal of American College of Nutrition, non-breakfast eaters had significantly lower test scores. In addition, breakfast-consuming children who ate whole grains had significantly higher scores in reading, fluency, and math compared to children who drank fruit juice (10).
Can Food Impact Academic Success?
These studies also speak to the impact food can have on children’s academic success. A child that can learn and grow optimally is more likely to succeed later in life.
Can Food impact our Brains in Later Adulthood?
The foods we eat can also influence our brains as we move into later adulthood.
According to Marilyn Haugen and Doug Cook, RD in 175 Best Superfood Blends Recipes, “A diet rich in fruits, vegetables, nuts, seeds, legumes, whole grains, fish, antioxidants, and healthy herbs and spices can reduce the risk of Type 2 Diabetes by 90% and Alzheimer’s by 40%.”
Another dietitian, Maggie Mood states in The MIND Diet that the MIND diet appears to reduce the risk of developing Alzheimer’s Disease by 53%.
When researchers looked at 4,740 individuals 65 or older, researchers found that vitamin C and vitamin E supplementation was linked to a 78% reduction in the prevalence of Alzheimer’s Disease (11, 12).
Studies also showed that high levels of B-carotene were associated with an 85% reduction in the risk of cognitive decline in older adults (13).
The final study I want to mention is the blueberry study. This study found that when older adults ate 1 cup of blueberries for 90 days, their memory and their ability to accurately switch tasks improved compared to the placebo (14, 15).
Food and Other Diseases
These studies are just the tip of the iceberg. Study after study shows food’s impact on our mental health, behavior, and brain function.
Many have heard that eating healthy foods can decrease our risk for all sorts of diseases and conditions like heart disease, diabetes, autoimmune diseases, dementia, neurodegenerative disease, and more. Studies have shown a link between medical conditions and food, whether those conditions are common or rare.
I could spend a huge chunk of time reporting on these research studies, but I will mention just a few that you may not have heard of before.
The first study I would like to mention shows a link between flavonoid-rich foods and Parkinson’s disease.
This study found that men who regularly consumed flavonoid-rich foods like raspberries and blueberries were 40% less likely to develop Parkinson’s disease (16).
Diet and Multiple Sclerosis have also been linked in research. In one study, increasing vegetable intake by one cup decreased the rate of relapse of MS by 50%. (17). This link was associated with all vegetables except nightshade vegetables, potatoes, and legumes.
One study also found that men and women who took an adequate dose of vitamin D supplements reduced their risk of developing MS by 40% (18).
Cancer and diet have also been strongly linked. In fact, according to the Pharmaceutical Research Journal, 30-35% of cancer cases are linked to diet (19).
Below is a synopsis of a few Cancer and diet studies:
- Study 1: When twenty-five people with colon cancer were treated with bilberry extract for seven days, the cancer growth was reduced by 7% in just 7 days (19).
- Study 2: When individuals with oral cancer were given freeze-dried raspberries, several progression marker levels decreased (20).
- Study 3: Raspberries reduced esophageal tumor incidence by 54% and decreased the number of tumors by 62% in animals (21).
- Study 4: High intakes of fruits and vegetables are associated with a decreased risk of breast cancer, colorectal cancer, and prostate cancer around 60-70%, and lung cancer by 40-50% (22).
So What is the Verdict? Does Good Food equal a Good Mood, Better Behavior, and Less Disease?
The first few statements I made were bold, I know, but now that you see the research, can you see why I believe these statements hold weight?
You can reread the statements again in light of the evidence:
- If the whole world ate healthier, we would see less criminal activity, accidental deaths, mental illness, depression, and behavior issues.
- If the whole world ate healthier, we would see more children succeed later in life, people with a more positive outlook, and people living longer lives.
- If the whole world ate healthier, we would see a dramatic decline in the percentage of people who developed cancer, autoimmune diseases, Alzheimer’s disease, Multiple Sclerosis, Parkinson’s Disease, heart disease, dementia, and diabetes.
How do you feel about these statements now? If you are intrigued by the power of food, then the next question is…
What Foods Should We Eat to…well…improve life and where are these foods from?
Well, they are whole foods from the earth- foods created by God! God has given us the resources our bodies need to, not just function, but thrive! The Bible said God would take care of us. One way God takes care of us is by giving us food!
If we would use what God has given us, we would see a drastic decrease in the bad things of this world! We wouldn’t see it all go away, but I believe we would see a huge decline in the things in this world that cause pain and suffering.
The Miracle of Food
Wow, when we look at all that food can do for our minds, bodies, and souls, we begin to realize just how miraculous food is!
In my book, 18 Weeks to a Healthier, Happier, More Purposeful Life, I illustrate the miracle of food with a story. In this make-believe story, I tell of a girl who finds a secret garden. When she enters the garden a garden creature shows the girl around. She tells the girl that one plant in this garden can make her feel happy, another can relieve stress, another can help her skin, and another can help her focus and think clearly. The girl is amazed and tells the creature that she wishes they had plants like that where she lives. The creature looks puzzled and replies, “But this is just an ordinary garden. You do have these plants where you live!”
We do have these foods! God created them for us!
The Impact Food has had on Me
I write, speak, counsel, and teach about nutrition because when I applied the science to my own life, my life changed. You can read more in my book, “18 Weeks to a Healthier, Happier, More Purposeful Life,” but for now let me try to give you a synopsis.
Before changing my diet:
- I obsessed about my weight
- I started feeling a prolonged sense of sadness and stress, and I couldn’t snap out of it.
- I had severe allergies and asthma
- I would develop a debilitating cough and mucus drainage every fall and spring. I would throw up mucus and cough for weeks and weeks before it would finally go away.
- My face never seemed to clear up from acne.
- I would frequently catch colds and other illnesses
After changing my diet:
- I stopped weight obsessing and, ironically, lost 50 pounds
- My mood improved exponentially (This is my favorite outcome, but the hardest to show you. I can’t take a picture of my mood).
- My allergy and asthma symptoms are almost nonexistent
- I haven’t experienced this debilitating cough and mucus drainage since I changed my diet
- My acne cleared up better than it did when I was on prescription acne medication
- I rarely catch a cold, the flu, or other illnesses, and if I do, they only last a couple of days.
Some of these changes are hard to show you. I don’t know how to show you how sad I was feeling, and I don’t know how to show you how frustrated I became when I couldn’t just tell myself to snap out of it. I don’t know how to show you how quickly my mood changed when I changed my diet.
I can give you a few examples that may help you understand that my body did change.
Example 1:
I saw a neighbor the other day whom I hadn’t seen in years. She stopped me and said, “I know you, right?”
I replied, “Yes, hey! We’re neighbors. I’m Lacy, Hilt’s mom.”
She gasped and said, “What! I didn’t recognize you. You look so young!”
I hadn’t spent $100 on Botox, supplements, creams, or weight-loss foods. I simply used the “18 Weeks to a Healthier, Happier, More Purposeful Life” – a book that cost just under $30. And unlike procedures that you have to keep spending more money to do again, you can purchase the book once and use these techniques for life.
Example 2:
I always feel awkward telling this one, but it speaks to the outward changes I saw. I was watching my son at a soccer game. An older team (a group of young men definitely in a younger generational bracket than me) started arriving at the soccer field. They were waiting for our boys to finish so that their team could play. I hadn’t noticed them until then one of my friends came up to me giggling. I asked her what was so funny. She said through her giggles, “Those kids (because to us these young men are kids) were talking about how good-looking you were.”
I laughed, but thought to myself, “Had my appearance changed that much? I’m almost 42 years old!”
Example 3:
I was standing outside of a Duncan Donuts (There are healthier options at Duncan Donuts, btw). I struck up a conversation with another lady. During the small talk, I mentioned my 13-year-old son. She stopped mid-sentence and said, “Wait, what? You don’t look old enough to have a teenage son!”
To me, this statement provides tangible evidence of what following this “18 Weeks to a Healthier, Happier, More Purposeful Life” journey can do.
Example 4:
I recently met a lovely lady at a party. While in conversation she politely asked, “Do you mind telling me what makeup you use? Your skin looks so smooth and youthful.” I told her what makeup I use (I love my foundation), but I also mentioned that my skin improved dramatically after changing my diet. I’m not sure if she believed me. After all, I have found that it is hard to convince people that food can impact us in miraculous ways, but it’s moments like these that keep me going. It’s moments like these that continue to motivate me to spread the word about the power of food.
These stories are about physical changes. These are changes others can see, but they aren’t the best changes. These changes on the outside give us clues as to what beautiful things are happening on the inside.
Want to Experience the Power of Food?
“18 Weeks to a Healthier, Happier, More Purposeful Life” provides the exact steps that, based on scientific research, produce the most dramatic health and weight loss success.
So if you want to experience the power of food, read “18 Weeks to a Healthier, Happier, More Purposeful Life.”
About the Author
The journey to where Lacy is now has taken years.
Years of study…
She received my bachelor of science in Human Nutrition at Clemson University and obtained my master’s of science in human nutrition and completed 1600 hours of her dietetic internship at Winthrop University.
Years of Work…
For years, she taught Human Nutrition and Food Science at Winthrop University. She also worked as a renal dietitian in dialysis clinics and has counseled patients and clients one-on-one and in groups. Ngo is the author of several books, including, 18 Weeks to a Healthier, Happier, More Purposeful Life, Big Mindful Meals, and “How Expert Guide to Diet and Nutrition.” Lacy has been featured and quoted in media outlets such as Parade, The Healthy (The health division of Reader’s Digest), Fitrbit.com, VeryWell, Fitwirr, and FOX 24 Charleston.
Years of Research…
Lacy has spent years researching so that she could better understand the connection between food and our bodies, minds, and souls. She has stacks and stacks of journals, filled with the research she has collected over the years. Lacy even worked as a data collector of a clinical trial.
Years of Experiencing the Benefits of Nutrition in her own life…
Ngo saw a dramatic change in her own life and health when she applied what she knew about nutrition science to her eating habits.
Lacy lost 50 pounds and saw drastic improvements in her mood, seasonal allergy symptoms, skin, and more.