Good or bad, mood is an integral part of our lives and has an impact on our social relationships. Did you know that it is possible to improve your mood?

Glossary *️⃣

• Neurotransmitters = molecule that transmits information between 2 neurons.
• Precursor = compound participating in a reaction that produces one or more other compounds.
• Amino acids = molecules that are part of the composition of proteins. They assemble in a certain order, giving proteins specific properties.

In which part of the human body is mood governed? 🧠

What is mood?

Originally, humor refers to any liquid present in a living organism, human or animal. Our states of mind would then be governed by our bodily fluids , namely blood, lymph and bile. At the time, there were two types of bile, yellow bile and black bile (also known as atrabile). Both were part of the 4 cardinal humors. However, we currently know that black bile is not present in the living organism. In the theory of humors , these 4 cardinal humors would correspond to the 4 elements (defined by Empedocles, Greek philosopher of the 5th century BC), namely fire, air, earth and water, which themselves have their own characteristics (defined by Aristotle, Greek philosopher of the 4th century BC):

• Air 🌬️ = hot, humid
• Water 💧 = cold, wet
• Fire 🔥 = hot, dry
• Earth ⛰️ = cold, dry

This correspondence would thus determine the temperaments of each of the humors:

• Blood = Air = Happy mood 😁
• Lymph = Water = Calm, imperturbable 😐
• Yellow bile = Fire = Prone to anger 😠
• Black bile = Earth = Prone to sadness 😢

These elements being antagonistic, preserving their balance would be essential. According to the theory of humors, an imbalance of these humors would lead to “mood swings” or even to the deterioration of the state of health. This theory of humors led to treatments that are now called into question, such as bloodletting. This theory is therefore part of history , even if its foundations and conclusions have since been refuted by scientists. Little by little, the designation of mood evolved to now mean a person's temperament . Mood manifests itself over the long term , unlike emotions which only last a few seconds or a few minutes maximum. [1; 2; 3; 4]

Mood is first created in our brain 🧠

It is at the heart of the limbic system that the management of moods is found.

• hypothalamus: functioning of mood, motivation, sleep, appetite and thermoregulation = it is the seat of the biological clock.
• hippocampus: seat of memory, our emotions and their associations = regulation of mood.
• amygdala: modulation of emotions. [5]

Certain neurotransmitters created by our brain play a role in mood: —> the Gaba molecule: anxiety regulator - brings tranquility - maintains normal mood. —> dopamine: plays a role in the control of movement, in memory, immediate pleasure, attention, motivation and mood - is part of one of the 4 “happiness hormones” —> norepinephrine: plays a role in stress, attention, learning, emotions, sleep and dreams. —> serotonin: regulates temperature, appetite, pain, stress and sleep - stabilizes mood over time - is one of the 4 “happiness hormones” [6; 7] Let's now analyze what elements can influence our mood.

The different elements that can play a role in mood

Lifestyle

—> Lack of sleep 😴: Studies have evaluated correlations between mood and lack of sleep or delayed sleep. Lack of sleep would have a direct impact on alertness, learning, mood and sports performance. A disruption of the circadian rhythm would also be associated with mood. Light and darkness playing a major role. [8; 9; 10] —> Physical activity 🏃‍♂️: Numerous studies have demonstrated the positive effects of physical activity on mood states such as anxiety, stress and depression. [11]

External events

—> Stress ⚡: Stress can lead to significant mood swings, which can go as far as drastically exhausting individuals. Stress stimuli reach the areas of the brain involved in emotions, which we saw above. They pass through the amygdala, then through the hippocampus, and then into the prefrontal cortex. [12] —> Trauma: Having experienced one or more trauma(s) can lead to mood disorders and a weakening of reactivity and affects in the individual. [13] —> Hormones: During menstruation and menopause, variations in hormone levels can lead to more or less intense mood swings. [14]

Internal elements

—> Character traits: If the mood persists over time (several months), it becomes a character trait, which itself could become a personality trait if it persists longer (several years). An individual's mood can be linked to their character traits. —> Temperament: Depending on your emotional habits (temperament), your mood could tend towards a particular mood. After seeing which elements could indirectly impact our mood, we will analyze how food can also play a role on mood.

Mood and food, a very close link 🥕

A poor diet can negatively influence your mood 🛑

If we take what we saw above, without a neurotransmitter there would be neither memory nor mood. Neurotransmitters are made by certain amino acids . In this way, too little consumption of proteins (allowing the synthesis of noradrenaline and dopamine), omega 3 (allowing the synthesis of serotonin) and whole grains (allowing the synthesis of the Gaba molecule) could between other lead to mood disorders , such as depression . Referring to the scientific literature... —> A literature review highlighted the existing link between depressive disorder and the following 3 factors: diet, physical activity and sleep. [15] —> Tryptophan is a precursor of serotonin. In this way, it is essential for mood stabilization. According to several studies, an insufficient intake of tryptophan in one's diet could lead to mood disorders such as depression . [16] —> A diet high in calories and saturated fats is harmful to brain health and could cause mood disorders , including depression. [17]

A good diet can positively influence your mood ✅

Referring to the scientific literature... —> A review of the literature identified various studies carried out on a potential improvement in the depressive state thanks to the consumption of Omega 3 . Ultimately, each study revealed different conclusions. The most significant results were on profiles of people who already had increased inflammation, such as elderly diabetics . Additional studies should therefore be considered before concluding the effects of Omega 3 on depressive disorder. The current results are encouraging . [18] —> According to a meta-analysis bringing together 21 studies in 10 different countries, a diet based on fruits , vegetables , whole grains , fish , olive oil and low intakes of animal proteins would reduce the risk of depressive mood disorders ; While a diet based on refined grains, sweets, butter, dairy products and high-fat sauces, with a low intake of fruits and vegetables, would be associated with an increased risk of mood disorders. [19] Thus, a balanced diet, composed mainly of fruits, vegetables and whole grains, would allow the proper functioning of neurotransmitters and thus good regulation of mood .

Good mood with the maju bowl 😁🥣

The maju bowl is a bowl that allows you to quantify your food intake without frustration or mental burden. It's a fun way to (re)learn how to eat a balanced diet . Your mood can only be good if you give your body all the nutrients it needs to function properly, without any hassle! What are you waiting for to try maju food rebalancing ?

Bibliography

[1] “Mood”. In Wikipedia , May 15, 2023. https://fr.wikipedia.org/w/index.php?title=Mood&oldid=204254964 .
[2] “MOOD: Definition of MOOD”. National Center for Textual and Lexical Resources. https://www.cnrtl.fr/definition/humour .
[3] “atrabile”. In Wiktionary , January 14, 2023. https://fr.wiktionary.org/w/index.php?title=atrabile&oldid=31388802 .
[4] “Theory of humors”. In Wikipedia , May 19, 2023. https://fr.wikipedia.org/w/index.php?title=Théorie_des_humours&oldid=204416457 .
[5] Sprouse, Sydney. “Take control of your mood: the science behind different mood types.” Ask The Scientists, October 8, 2018. https://askthescientists.com/en/science-of-mood/ .
[6] Parinat. “What are the causes of mood disorders? », August 1, 2019. https://www.parinat.com/conseils-micronutrition/dossiers-bien-etre/troubles-humour/causes/ .
[7] Livi. “Dopamine: what is the happiness hormone for? », November 14, 2022. https://www.livi.fr/en-bonne-sante/dopamine/ .
[8] Short, Michelle A., and Michael WL Chee. “Adolescent Sleep Restriction Effects on Cognition and Mood.” Progress in Brain Research 246 (2019): 55–71. https://doi.org/10.1016/bs.pbr.2019.02.008 .
[9] Bolin, Delmas J. “Sleep Deprivation and Its Contribution to Mood and Performance Deterioration in College Athletes.” Current Sports Medicine Reports 18, no. 8 (August 2019): 305-10. https://doi.org/10.1249/JSR.0000000000000621 . [10] Bauducco, Serena, Cele Richardson, and Michael Gradisar. “Chronotype, Circadian Rhythms and Mood”. Current Opinion in Psychology 34 (August 2020): 77–83. https://doi.org/10.1016/j.copsyc.2019.09.002 .
[11] Mikkelsen, Kathleen, Lily Stojanovska, Momir Polenakovic, Marijan Bosevski, and Vasso Apostolopoulos. “Exercise and Mental Health.” Maturitas 106 (December 2017): 48-56. https://doi.org/10.1016/j.maturitas.2017.09.003 .
[12] Nathalie Sellier. " The stress ". Federation for Brain Research (FRC). https://www.frcneurodon.org/comprendre-le-cerveau/a-la-decouverte-du-cerveau/le-stress/ .
[13] Pierre Gagnepain. “Post-traumatic stress disorders ⋅ Inserm, Science for health”. Inserm (November 23, 2020). https://www.inserm.fr/dossier/troubles-stress-post-traumatic/ .
[14] Dubol, Manon, C. Neill Epperson, Julia Sacher, Belinda Pletzer, Birgit Derntl, Rupert Lanzenberger, Inger Sundström-Poromaa, and Erika Comasco. “Neuroimaging the Menstrual Cycle: A Multimodal Systematic Review”. Frontiers in Neuroendocrinology 60 (January 1, 2021): 100878. https://doi.org/10.1016/j.yfrne.2020.100878 .
[15] Lopresti, Adrian L., Sean D. Hood, and Peter D. Drummond. “A Review of Lifestyle Factors That Contribute to Important Pathways Associated with Major Depression: Diet, Sleep and Exercise.” Journal of Affective Disorders 148, no. 1 (May 15, 2013): 12-27. https://doi.org/10.1016/j.jad.2013.01.014 .
[16] Shabbir, Faisal, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, et al. “Effect of Diet on Serotonergic Neurotransmission in Depression”. Neurochemistry International 62, no. 3 (February 2013): 324-29. https://doi.org/10.1016/j.neuint.2012.12.014 .
[17] Shabbir, Faisal, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, et al. “Effect of Diet on Serotonergic Neurotransmission in Depression”. Neurochemistry International 62, no. 3 (February 2013): 324-29. https://doi.org/10.1016/j.neuint.2012.12.014 .
[18] Kiecolt-Glaser, Janice K., Heather M. Derry, and Christopher P. Fagundes. “Inflammation: Depression Fans the Flames and Feasts on the Heat.” The American journal of psychiatry 172, no. 11 (November 1, 2015): 1075-91. https://doi.org/10.1176/appi.ajp.2015.15020152 .
[19] Li, Ye, Mei-Rong Lv, Yan-Jin Wei, Ling Sun, Ji-Xiang Zhang, Huai-Guo Zhang, and Bin Li. “Dietary Patterns and Depression Risk: A Meta-Analysis.” Psychiatry Research 253 (July 2017): 373-82. https://doi.org/10.1016/j.psychres.2017.04.020 .