Our Moods, Our Foods

Have you ever wondered why you sometimes have good days and bad days, or are in good or bad mood? Can there be a connection between the food you eat and how you feel afterwards?

You don’t need a study to tell you the obvious: we see a lot of people all around us who just aren't feeling the love. Such people could be our coworkers, the impatient people in the supermarket, and aggressive and vindictive drivers. In the United States, it is estimated that nearly 21 million adults suffer from mood disorders and about 40 million people have anxiety disorders. Stop for a moment and reflect on how food affects your mood [1].
Do you sometimes feel fuzzy-headed and sleepy after lunch? This is due to the increase in blood sugar level which suppresses orexin; a neuropeptide linked to alertness [1]. On the contrary, when your blood sugar level is low due to hunger, more primitive brain regions take charge and you are more likely to be impatient and easily irritated [2].

Source:  http://bit.ly/1OvEDhe

Eating specific foods affects brain chemicals and eating patterns also affect blood sugar levels, both of which play a role in mood. However, the connection between food and mood not only depends on blood sugar fluctuations, but also on the quality and quantity of nutrients in the diet [1,3]. Our mood is just like our bodies: better enhanced with fresh, whole foods containing proteins, vitamins and minerals. Everything we eat affects the synthesis of neurotransmitters and hormones and the quality of our synaptic connections. These together go a long way to influence how we respond to stress and the demands of daily life [3].

Eating Yourself Happier
Making certain changes in one's diet may help to improve mood: Eating regular meals, especially breakfast and choosing positive mood foods containing tryptophan (essential for the synthesis of serotonin, a neurotransmitter important for a positive affect) can influence one’s mood positively. In addition to eating tryptophan-containing foods, the intake of carbohydrates, vitamins, and minerals which help the uptake of serotonin is also highly recommended. A late night snack can actually help you fall asleep!

WHAT YOU EAT DEFINES YOUR MOOD

 
A study conducted at the University of Otago, Dunedin, New Zealand, shows that fruit and vegetable consumption may contribute to a well-being state and hence positive affect. They reported that there is a correlation between eating more fruits and vegetables to the state of well-being, curiosity, and creativity [3]. One possible biological mechanism underlying the relation between the intake of fruits and vegetables to a greater positive affect and well-being is the fact that vitamins B and C are cofactors for the synthesis of dopamine; a neurotransmitter responsible for motivation and greater engagement. In addition, the antioxidants found in fruits and vegetables are known to lower inflammatory responses. A lower inflammation leads to lower levels of depression and promotes positive affect [4,5].

Happy Fats
Who said all fats are bad? Are you constantly getting rid of fat from your meal? Then stop and think again. Omega-3 fatty acids, although not technically neurotransmitters, are essential for normal brain function and mood regulation. The brain is composed of 70% fat and therefore needs fat for maintaining normal balanced moods throughout life and for moderating aggressive behavior. Omega-3 fatty acids improve the activity of neurotransmitters by assisting the communication between brain cells and thus enhancing plasticity and reducing inflammation which can damage brain cells [6]. By completely eliminating one thing from your diet, even fat, it can have negative consequences on your mood.

Bad Mood Foods
I guess we all want to be in a positive mood most of the time. There are various foods that put us in a bad mood. For example studies show that depression is a symptom of gluten intolerance. Individuals with gluten intolerance have lower levels of serotonin [7,8].
Other examples include soy because it contains proteins that the body finds difficult to digest. The stress on the digestive tract in digesting this protein can equally put us in a state of stress and discomfort. Refined white flour, sugars, vegetable oils can also affect our mood depending on their quantity [9]. Therefore go ahead, eliminate the sad mood foods and eat yourself happier.

[1] http://bit.ly/1U1JOth
[2] http://bit.ly/1DIut7g
[3] http://bit.ly/1IABMp9
[4] Wurtman et al, Am J Clin Nutr, 2003
[5] Girbe et al, Neuroreport, 1994
[6] Appleton et al, Am J Clin Nutr, 2006
[7] Coleman NS et al., Clin Gastroenterol Hepatol, 2006
[8]  http://bit.ly/1H1YizV
[9] http://bit.ly/1fz7OVa 

by Priscilla Koduah, PhD Student AG Meisel
This article originally appeared 2015 in CNS Volume 8, Issue 3, Food for Thought.

MedNeuros on the Loose: PhD Retreat 2016

Next week the second MedNeuro PhD retreat will take place. Let's have a look at the report from last year.

It all began when an email was sent inviting students to help in the organization of the first ever MedNeuro PhD retreat.
Having formed a team of organizers, several meetings were held together with the representative of the MedNeuro office. The retreat was organized by MedNeuro PhD students with the aim of reinforcing the communication and interaction among the PhD students amidst the exchange of scientific ideas.
The enthusiastic response of students led to a total of 33 registered participants. On D-day, our bus took off at 4 pm en route to Schloss Wahlsdorf, 2 hours south of Berlin. In the bus, each participant received the booklet for the retreat which contained the program schedule, as well as some instructions.
Our graduate school has remained very international over the years, with a diversity of nationalities from across the globe represented. Most students work in labs scattered across Berlin on the Charité campuses, with the majority on campus Mitte. A quick survey showed that most participants are in the middle of their PhDs, although a few students are just beginning and very few almost finishing.

Hitting the Town In Wahlsdorf
When we arrived at Schloss Wahlsdorf, we had a grill party for supper – lots of meat with servings of mixed greens and bread. The quietness of the location with its few inhabitants was a great advantage for socializing and brainstorming. The cool breeze of the night with its accompanying stars in the sky encouraged us to stay outside longer, socializing over bottles of beer and wine. This facilitated the interaction among participants, which was one of the main reasons for organizing the retreat.
The speed dating session that night permitted practically all participants to interact with the others. This already closed the gap between participants making each one feel comfortable and at home. Of course, on a day like this, after embarking on such a long journey, while some preferred to go early to bed, others waited a little while to enjoy the night with the stars and cool breeze. It was full of smiles, laughter and giggling.

From the Bench...
This was the day assigned to the talks and poster sessions for the exchange of scientific knowledge. The organizers ensured that each talk had 5 minutes of discussion and each poster 3 minutes. It was very inspiring to see how the students listened attentively and participated actively in the discussions that arose after each talk. Furthermore, the poster and talk sessions unraveled the dynamism of neuroscience topics in the PhD program, ranging from electrophysiology to clinical studies. To relax our minds after the scientific program, we had a game session combining mime, puzzles, a quiz and making music from some selected scientific words.

... to the Boardroom
We had an interactive table discussion about careers with Rob Thompson, an entrepreneur and well-renowned trainer. His approach was quite different from what most of us are used to. Participants raised questions or topics which were of interest to them and we dealt with them accordingly. We learnt some tips for getting the job we want and building your network. We also learnt how to deal with difficult colleagues and work in a team. The talk was exciting and had a mock job interview with some participants acting as recruiters.
Around 5 pm we prepared to head back to Berlin bringing our 2-day retreat to a successful end.
This was really a retreat to remember and we look forward to making it an annual event. Just in case you missed it, watch out for the next PhD retreat.

The organizing team is grateful to all for your support and enthusiasm shown before and during the retreat. We thank the team (Valérie, Mariana, Priscilla, Fenia, Laura and Veronika) and the MedNeuro office for the financial support for making this retreat see the light of the day, and of course the wonderful participants without whom the retreat would not have been successful.

by Priscilla Koduah, PhD Student AG Paul
this article originally appeared December 2016 in Vol. 09 Issue 4: From Cradle to Grave

Artists Who Overcame Sensory Disabilities

On December 16 1770 a star was born - Ludwig van Beethoven. In memory of Beethoven, todays post features an article by Priscilla Koduah, originally published June 2015 in Volume 08, Issue 02 " Art. And the Brain."

Disability is an umbrella term that refers to impairment, activity limitations, and participation restrictions. It reflects, therefore, an interaction between features of a person’s body and features of the society in which he or she lives in [1]. Impairments may include physical, sensory, cognitive or developmental disabilities. Depending on the type of limitations or restrictions a person has, disability can be categorized as hearing, visual or motor impairment, among others.

Evelyn Glennie, percussionist, image: michael hofner via wikipedia

Sensory Disability
This classification includes impairments in one of the senses and it is primarily used to refer to vision and hearing impairments. Our senses provide information from various modalities: not only vision and audition, but also taste, the vestibular system and proprioception that humans need in order to function. Therefore, impairment of one of these functions may result in difficulties in different life activities, including leisure and work [2, 3].
There are several examples of how some people overcame their disabilities to master the art of music. The question is how did they achieve that? 

DISABILITY IS NOT AN INABILITY

Beethoven is remembered for his ability to compose classical music after completely losing his hearing. He tried several ways of making the most of his remaining audition before it completely disappeared. For example, he had the legs of his pianoforte (an early model of the piano) cut off, so that it was sitting directly on the floor. By laying on the floor in front of the keyboard, he could feel the vibrations while he played, which helped him to compose [4].

Evelyn Glennie: Sound in Silence
Evelyn Glennie is the world’s foremost solo percussionist and, as most concede, also the world’s first full-time solo percussionist. She lost her hearing in childhood and her school percussion teacher, Ron Forbes, told her to stand by the classroom wall while he played notes on the timpani. Eventually she could match the perfect pitch just as she used to before deafness, and it was the sound waves that made most of the difference. She is able to feel low sounds in her legs and feet and high ones typically in particular places on her face, neck, and chest [5]. During her performances, her feet are bare and this allows her to feel the vibrations. She is not only a phenomenal musician but also an outstanding lip-reader, which enables her to understand what others say. To hear a sound, all she does is listen [6].

Art and the Disordered Eye
The fear of most artists is how the public will perceive their pieces: whether they will be accepted, or whether they will be able to make money out of them. However, the one biggest fear that most artists have is losing their eyesight. As artists rely on their vision to create and paint, losing this function can have great impacts on their career.
Although blindness is debilitating, it did not stop some artists from creating art. There are famous blind artists, who kept pursuing their passion to produce art material. Can you think of any famous artist who painted in spite of their failing eyesight? Some of them were: Dmitri, Lisa Fittipaldi, John Bramblitt, Esref Armagan and Le Duy Ung.
Other famous artists who continued to paint despite their vision loss and color deficiency were Claude Monet and Van Gogh respectively. Claude Monet was diagnosed with nuclear cataracts in both eyes at age 65 and began to experience changes in his perception of color. Even in this state, he continued to paint his famous water lily series [7]. Van Gogh, although being color blind, made beautiful drawings and paintings that offered new eyes on the world, allowing us find out what it means to see in a different way. His paintings are worth millions of dollars today, even though he died at an early age and could never see the extent of his work's impact [8].

Regardless of people’s limitations, they can still overcome barriers and achieve their dreams. Interested in reading more? Yes: then please visit the link.


Priscilla Koduah, PhD Student Charité Medical Neurosciences