When Ann, who is often overwhelmed with fatigue, self-medicates with low-fat yogurt, she feels energized not too long after consuming the dairy food. Her sister, Allison, who tends to be edgy, irritable, and nervous, de-stresses by eating some wild canned salmon. More and more, their dad Tom has frequent memory lapses and trouble recalling information; he snacks on peanuts to manage his memory. For as long as they can recall, their mom has grappled with cravings for carbohydrates, feeling blue, bloated, and depressed about her stubborn weight gain; munching on air-popped popcorn seems to have helped her symptoms.

The Fab Four
Ann, Allison, and their parents are putting to use the latest research on the natural chemical messengers (neurotransmitters) released from foods. They've learned that by choosing the right nutrients, they can modify their moods, alleviate anxiety, bolster brain power, and even curb the urge to splurge on a donut. Four key neurotransmitters -- dopamine, acetylcholine, gamma-aminobutyric acid (GABA), and serotonin -- influence everything from energy and mood to memory and metabolism. When these hormones are in balance, the mind-body is poised for peak performance. But when one or more dip, symptoms ranging from fatigue and anxiety to confusion and weight gain can manifest. The good news: you can choose your foods to reduce unpleasant feelings and unwelcome behaviors.

Enhance Energy
Have you ever felt fatigue or lethargy throughout the day, even after a full night's sleep? If low energy is typical for you, the cause could be dopamine deficiency. From fabulous flavors to sensual scents, if your brain interprets a food (or activity) as pleasurable, and you tend to turn to it for a pleasure hit, it may be because you're seeking the feel-good response of dopamine. In essence, dopamine works its wonders by stimulating the central nervous system (CNS), keeping energy levels, motivation, and excitement high.

Dopamine Rx. The pleasure-producing ingredients in high-protein foods are the amino acids tyrosine and phenylalanine, building blocks of both protein and dopamine. To elevate mood and energy, consider consuming cheese wedges, low-fat yogurt, or lean meat.

Alleviate Anxiety
If anxiety, nervousness, and irritability -- with bouts of indigestion and trouble sleeping -- are all too familiar symptoms, it may mean you have low levels of GABA, a nerve chemical and nerve modulator that stimulates the central nervous system. This natural sedative works its wonders by controlling brainwave rhythms, which, in turn, regulate behavior.

GABA Rx. Take action to produce more GABA by choosing foods high in the B vitamins, especially B6. Although the mechanism of how B6 affects the nervous system and brain isn't completely understood, even marginal intakes influence levels of GABA (and other mood-modifying neurotransmitters). Boost dietary intake of this B-vitamin with whole grains, dark leafy greens, bananas, avocados, and protein-rich chicken, fish, legumes, and nuts.

De-Fog
Some older people call it a "senior moment"; others who find it hard to recall information might say they're experiencing a memory lapse. Those who study food and mood may interpret such symptoms of "brain fog" as signs of acetylcholine deficiency. Produced in the brain by the fat-like substance choline, this nerve chemical is a building block of myelin, which helps CNS cells to communicate.

Acetylcholine Rx. To manage general mental functioning, boost brain levels of this memory manager by consuming choline-rich foods. A sampling: wheat germ, fish, eggs, blueberries, and peanuts, all of which convert into acetylcholine during digestion.

Curtail Cravings
Do you crave high-carbohydrate, high-salt foods, such as cookies, cake, and chips --especially when you're feeling blue? Do you feel hungry even when you're full? Is weight gain a constant? If so, your supply of serotonin may be low. Soothing serotonin is a natural antidepressant; it also contributes to stable blood sugar levels which, in turn, prevent food cravings and the urge to overeat.

Serotonin Rx. To produce more serotonin, seek out foods rich in the amino acid tryptophan, such as avocado, poultry, and wheat germ. Other options include foods high in complex carbohydrates, such as potatoes (with the skin), beans, and whole grains.

Savoring Food and Feelings
Some call it "nutritional neuroscience," or "psychoneuroimmunology," or the study of "food and mood"; I refer to the link between nutrients in food we consume and brain chemistry as "psychological nutrition."

Whatever this fledgling science is called, it provides a peek into how food and the mind-body work together. By being aware of this connection, each food we choose to eat may be looked at as an opportunity not only to feed the body, but also to fine-tune our moods and emotions. And as it fine-tunes us, food becomes a path to self-understanding, a vehicle for catching a glimpse into the mystery of transformation -- ever so subtly.

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Deborah Kesten's latest book is The Healing Secrets of Food: A Practical Guide for Nourishing Body, Mind, and Soul. A nutrition researcher, educator, and pioneer in the emerging field of integrative nutrition, she is the award-winning author of Feeding the Body, Nourishing the Soul: Essentials of Eating for Physical, Emotional, and Spiritual Well-Being.

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