Today’s article was written by our Medical Fitness Director, Thomas Fasulo. Enjoy!
“OMG I am about to go into an absolute food coma from that garden salad!”… said no one ever.
However, food comas, sugar crashes, the unbuttoning of the top button, and groan-walking your way over to collapse on the sofa are all phrases and visions commonly associated with the after-effects of bingeing unhealthy foods.
Turns out the connection between junk food and mood is actually stronger than we once thought. New studies have revealed that the connection between diet and emotions comes from a close tie between your brain and your gastrointestinal (GI) tract. This is often referred to as our “second brain” which can help regulate our mood and emotions based on what we eat and how that food is processed.(1)
How does the second brain work? Well, the GI tract is a complex system of organs covered in hundreds of microorganisms, known as the “gut microbiome.” The gut microbiome can influence the production of neurotransmitters; chemical substances that carry messages from the GI tract to the brain. Eating nutrient-dense foods that promote the growth of “good bacteria” in our gut can increase the production of neurotransmitters. In contrast, eating junk food can cause inflammation that decreases the production of neurotransmitters, which can affect your mood.(1)
The emotions we are experiencing often influence what we eat. As stress levels go up, we tend to turn to junk foods that are high in fat, sugar, and heavily processed for comfort. These “comfort foods” tend to be empty calories, meaning they provide little to no essential nutrients, but a large amount of energy. Empty calories are the main culprits of food comas and sugar crashes. These foods are quickly broken down in the digestive tract leading to rapid spikes in blood sugar and insulin levels. They may give a fleeting burst of energy but often lead to mid-day slumps that leave you feeling tired, sluggish, and desperately craving more food and caffeine. Patterns of sugar crashes can contribute to mood swings, irritability, and the feeling of “hanger.” This “second brain” will help dictate whether we plod through our day doing the bare minimum due to fatigue and mental fog, or if we feel spry, chipper, and full of energy.
Let’s break down what a healthy and unhealthy cycle can look like when food, exercise, and sleep are taken in either direction.
Derrick wakes up after a night of restless sleep and is running late for work. He decides to put some extra sugar in his coffee and grabs a cinnamon roll on his way out the door. Forty-five minutes later he is sitting at his desk feeling exhausted and ready to go home although his day has barely started. Eating that cinnamon roll and the extra sugar has inhibited the growth of “good” bacteria in his gut which negatively affects neurotransmitter production. This essentially slows down the messaging of important chemicals (i.e. GABA, serotonin, norepinephrine, dopamine, acetylcholine, melatonin) from his gut to his brain. He decides on a second cup of coffee with more sugar to perk him up and for a while it does, as his blood glucose levels spike, but it’s short-lived and followed by a second wave of crashing as his blood glucose levels plummet.
His meetings are non-productive, he is testy with his co-workers, and he’s feeling generally down on himself. Given that he has been so unproductive all morning, he has a time crunch to get his work done and decides to grab pizza and fries for a fast and easy lunch. He was supposed to go to the gym with his friend after work, but cancels because he has no energy and is feeling moody and despondent. Around 2:30 he feels himself nodding off at his desk so he grabs a soda and hopes the caffeine will get him through the day. 
He barely finishes his work then heads home and collapses on the couch to watch TV. He is feeling stressed, run-down, and the last thing on his mind is cooking dinner. He orders some takeout for dinner and later that night treats himself to a piece of chocolate cake to feel a little bit of happiness in what was otherwise a rather unpleasant day. Before he goes to bed, he looks in the mirror and gets down on himself as he notices the muscle definition he had throughout his 20’s is fading quickly and being replaced by fat. He stays up scrolling through his phone aimlessly and reminiscing on easier times. His sleep is interrupted by the caffeine coursing through his system, thoughts of his negative self-image, and his body trying to digest his late meal versus helping put him to sleep. He wakes up feeling restless from a poor night’s sleep — and the cycle continues.
Next door, Eric wakes up feeling refreshed and happy. He has ample time before work and decides to do a quick yoga routine before making himself a breakfast smoothie with spinach, blueberries, protein powder, and avocado. Eating these healthy foods is promoting the growth of “good” bacteria in his gut, which positively affects neurotransmitter production ensuring clear communication of important chemicals from his gut to his brain.
At work, he is all smiles as he feels energized and invigorated. His co-workers and clients feel his confidence radiating and admire his positive energy. For lunch, he has a modest portion of brown rice, garlic chicken, mixed sautéed veggies topped with plain greek yogurt, and hot sauce. His messaging center is firing properly and all those good chemicals are received loud and clear. His blood glucose levels remain steady and he doesn’t feel any spikes or crashes. After finishing work early, he goes to his gym where he does 45 minutes of resistance exercise and cardio. 
At home, he listens to music while cleaning his house and meal preps for the following day before having a spinach and salmon salad with lemon vinaigrette for dinner. He winds down the night with some breathing exercises and a cool shower. He admires his reflection in the mirror as he sees a healthier and happier version of himself. He falls asleep easily and has a quality eight hours before waking up — and the cycle continues.
It’s important to note that in these two examples, neither person is suffering from any sort of apparent mental health issues. If you mix in anxiety, depression, or any other similar diagnosis, the symptoms are more likely to be amplified in the first example and reduced in the second. In both examples, food played a large role in stress management, endorphin release, self-esteem, and energy. When these physiological responses are working in our favor, they can give us the boost we need to take on the emotional and spiritual challenges which may be less in our control. Similar to mental health, our nutritional and exercise journey has to be an individual one, and there is no one-size-fits-all solution.
You may need to explore different techniques such as nutritional journaling, to help identify and fine-tune dietary patterns. You can schedule a preliminary session with OrthoSport Hawaii’s registered dietitian to work alongside your PT, trainer, or massage therapist and ensure you are on the right track. Together, we can keep you moving in the right direction. While some aspects of your life may feel out of your control, taking small progressive steps towards a healthier lifestyle will empower you to tackle whatever life throws your way.
Call 808.373.1114 for more information on OrthoSport Hawaii’s medical fitness solutions for a healthier and happier you.
(1) https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
