This Happiness is a state of mind Which we all seek, but it sometimes resists us. Do you know what? What you eat can influence your level of satisfaction and well-being? Diet not only affects our physical health, but also our mental health. Some foods contain chemicals that help our brain Produces hormones and neurotransmitters associated with happinessSuch as serotonin, dopamine, endorphins, oxytocin and melatonin.
In addition to nutrients, Food also has an emotional and social component. Food is a way to express our love, our culture and our identity. Sharing food with others makes us feel better Connected and supported. Enjoying the flavors, aromas and textures makes us feel more alive and grateful. So, eating well not only makes us happy, but also makes us happy Makes us more human.
5 foods you should avoid for dinner
Uma Naidu, author and expert in nutritional psychiatry at Harvard University ‘What Food Does to Your Brain’How have you studied? Nutrition can help us contribute to our mental well-being. “What we eat can have the same effect on our mental health as the drugs our doctor prescribes,” he says.
According to National Geographic, we already know some of the 5 simple habits that activate happy hormones or daily routines that make us happy and boost self-esteem. Today, we find out 5 Foods That Can Help Us Be HappyRich, versatile and available to everyone.
How does diet influence mental health?
Doctor Uma NaiduIn his book, he reviews the influence of food on various psychological and cognitive conditions, and shows how A healthy diet can help treat and prevent a wide range of problems, always finding a balance between what nourishes us and what we love. Thus, it details how diet is a factor that influences mental health in many ways. Some of them are:
- Affects the production of happy hormones. To produce these neurotransmitters, the brain needs certain essential nutrients that are obtained from food.
- Affects inflammation and oxidative stress. They can affect the brain and alter its functioning, such as favoring the development of mental disorders. Depression, anxiety or cognitive impairment. While some foods can increase inflammation and oxidative stress, others help reduce these symptoms due to their antioxidant content.
- Effect on gut microbiota. It plays an important role in digestion, immunity and the production of some vitamins and neurotransmitters. In addition, the gut microbiota communicates with the brain through the gut-brain axis, a bidirectional pathway that Improves mental and emotional health. Certain foods can improve the composition and diversity of the gut microbiota and its interaction with the brain.
- It has an emotional and social component, is able to influence our relationship with food and ourselves. Problems with eating, such as eating too much or too little, Feelings of obsession, guilt, or shame about weight or body image Because what we eat, there are issues that can affect our self-esteem, our confidence and our mental health.
How to activate the 5 hormones of happiness?
The hormones of happiness are serotonin, dopamine, oxytocin, endorphins and melatonin. This is responsible for hormones Regulates our mood, joy, love, sleep and well-being. To activate them, you can follow the following habits for each:
- Endorphins. They are hormones that are released in situations of pain or stress, and they help reduce pain and create feelings of pleasure. He Exercise and eat spicy food They stimulate the production of endorphins.
- Serotonin: It is a neurotransmitter Peace and happiness. It originates from it Tryptophan, an amino acid found in some foods. Exposure to the sun It also promotes the synthesis of serotonin.
- Dopamine. It is a neurotransmitter Pleasure and reward. It is released when we achieve something that we like or motivates us, or by some Foods containing dopamine or it helps in their production.
- Oxytocin. It is the hormone of love and trust. It is published when we have it Physical or emotional contact with others, such as hugs, kisses, caresses or looks. It also lights up when we do collective activities, such as dancing, singing or laughing.
- Melatonin. It’s a hormone Sleep and rest. To promote its production, it is important to sleep enough hours before bed and avoid artificial light. Additionally, there are many foods with melatonin that you can add to your dinner to help you sleep better.
5 foods that Uma Naidu recommends to activate happy hormones
There are many foods that can help you be happy. It’s not about eating all at once or more than quantity, but about that Include them in a varied and balanced diet. Psychiatrist Uma Naidu advises a variety of recipes, where green color predominates, Sufficient and rich food for our brain.
These are some Best food To help the brain produce related chemicals Happiness:
- Chocolate. Chocolate is one of the most indulgent foods that exists, and not just because of its taste. Contains chocolate PhenylethylamineA substance that stimulates the release of dopamine, and also Tryptophan, an amino acid that promotes the production of serotonin. In addition, there is chocolate A flavonoid, antioxidants that protect brain cells from oxidative stress and improve blood flow to the brain. However, it is important to choose Dark chocolate with at least 70% cocoaBecause it is the one with the most benefits and least sugar.
- Nuts. Walnuts are a source of healthy fats, protein, fiber, vitamins and minerals that provide energy and nutrition to the brain. Among them, the Nut, which has a high omega-3 content. Other Nuts That Will Make You Happy Almonds, which contains magnesium, a mineral that regulates mood; And PistachioContains phytosterols, compounds that reduce cortisol, the stress hormone.
- banana Bananas contain tryptophan, an amino acid that the brain uses to build Serotonin; potassium, which helps regulate blood pressure; and vitamin B6, which is involved in the synthesis of neurotransmitters viz Dopamine and norepinephrinewhich controls mood and motivation.
- curd. Yogurt is a fermented food that contains probiotics, beneficial bacteria that live in our gut and influence our physical and mental health. Some studies, such as those published in this meta-analysis ‘Frontiers in Neurology’, It has been shown that Probiotics can improve mood, reduce anxiety and alleviate symptoms of depression.
- parent. Spinach is a green leafy vegetable rich in minerals. They contain folic acid, a B vitamin that participates in the production of neurotransmitters viz Serotonin, Dopamine and Endorphins. Folic acid also prevents anemia, a condition that causes fatigue and depression. Apart from this, it also contains spinach IronA mineral that transports oxygen to brain cells and improves cognitive performance.
Other foods that help increase happiness
Besides the 5 mentioned, the National Geographic magazine features other foods from similar groups that help improve well-being and mental health. This is:
- Foods rich in vitamins A, C, B12, B9, B1 and B6: Beans, whole grains, carrots and avocados.
- Omega-3 rich foods: Salmon, edamame, chia seeds or eggs, a food you can have for dinner to activate a hormone that reduces appetite and speeds up your metabolism.
- Probiotics and prebiotics: Kefir, oats, garlic, asparagus or dandelion.
- mineral: Pumpkin seeds, seafood or lentils.
- Spices and aromatic plants: Saffron, oregano, turmeric, chamomile or passionflower.
Uma Naidu, in her book recalls that diet is not the only factor that determines our mental health, but there are other aspects such as Physical exercise, adequate rest, social relationships and activities What we like also contributes to our well-being.
