Endorphin, dopamine, serotonin and norepinephrine are hormones of joy, happiness and good mood. It’s great if you are in love or experience other positive emotions, then these hormones are produced at an accelerated rate.
But what to do when there are not too many reasons for joy? Certain foods that should be included on the menu on an ongoing basis will help. And yes, it is scientifically proven that diet affects the production of happiness hormones, reduces stress levels and stimulates brain activity.
It is important to remember that in general, you need to eat in a balanced and varied manner. Try to avoid distortions and consume protein, healthy fats, slow carbohydrates, fiber, vitamins and minerals in the right proportions.
Only with a balanced diet, our body assimilates the necessary nutrients, which, among other things, start the process of producing the hormones of joy. If we lack vitamins and minerals, the body is depleted and literally “does not know” what to use in the struggle for life – there is absolutely no time for happiness.
Try to change your habits and eat mindfully, listen to yourself, understand the body, enjoy food, enjoy the tastes and sensations.
By the way, have you noticed that any rigid diets lead to a worsening of mood? Moreover, often we do not connect these things and cannot understand the cause of stress, looking for it absolutely in other areas of life. Therefore, if a diet is necessary for some reason, do not prescribe it to yourself spontaneously, consult a nutritionist to draw up an individual nutritional schedule.
Another common and destructive habit in a bad mood is the seizing of sorrows with sweets. A slice of cake or a handful of candy can spike your blood sugar. The brain, trying to comprehend the sudden burst of carbohydrates, begins to produce insulin furiously.
For a short time, it seems to us that life is getting better, there is a surge of energy and a feeling of satisfaction. But happiness doesn’t last long: sweets are simple carbohydrates.
A sharp surge of emotions is very quickly replaced by the same sharp rollback, and the hand reaches out for the next portion of dessert. Often the process gets out of control, the so-called sugar addiction develops, and this is extremely dangerous.
After all, an excess of sugar ultimately threatens with serious diseases: obesity, metabolic suppression, cardiovascular diseases, impaired immunity, excretion of calcium and the development of osteoporosis.
So we suggest switching from sweets to healthy foods – we have collected the top 10 foods for a good mood.
Vegetables and Fruits
Almost all vegetables and fruits have antioxidant properties. Scientists have shown that a diet rich in plant-based foods, among which vegetables and fruits dominate, can help cope with depressive moods.
The oxidative process for the body is also a kind of stress, leading to discomfort. Fiber and phenolic compounds, which come from fruits and vegetables, fight harmful substances and cleanse the body. When we feel healthy, there is no reason for an emotional swing.
Dill, parsley, spinach and lettuce contain folate, from which folate is synthesized, or vitamin B9. It performs many functions, the main of which are participation in the process of cell division and growth and protection of DNA. Lack of folic acid provokes anaemia, which immediately affects both general and mental health.
Lentils and Beans
In addition to the fact that they are an excellent source of easily digestible vegetable protein and fiber, they are rich in B vitamins, zinc, magnesium, selenium. All of these micronutrients affect our mood.
Only he and no other – neither milk nor white. The content of cocoa beans should be at least 50%, more is even better. Cocoa contains a lot of magnesium and tryptophan; they are involved in the production of endorphins. Bitter chocolate also stimulates the activity of the brain, a few pieces are simply indispensable for increased mental stress.
They are called natural antidepressants for their ability to quickly level out the emotional background. This is due to magnesium, potassium, phosphorus and B vitamins, especially a lot of vitamin B6 in bananas. They energize the brain, energize and protect against stress. Since bananas are high in calories, they should not be overused and it is better to eat one or two bananas in the morning. For example, you can make breakfast with them.
Their wealth is Omega 3 polyunsaturated fatty acids, whose role in the body is multifaceted. They start metabolism, form connections between nerve cells, work as antioxidants, reduce the risk of developing cardiovascular diseases, improve memory and concentration, and improve mood. Also, fish, like seafood, contains iodine, which also helps to increase concentration.
If you have children, be sure to cook fish dishes for them, you will see how their performance in school grows.
The capsaicin in peppers is a burning substance that irritates the nerve endings in the tongue. The brain receives a danger signal in the form of a burning sensation and responds by increasing blood circulation and the production of endorphins, including norepinephrine.
Immediately there is a surge of good mood. True, as soon as the “passions” subside and the burning sensation passes, the effect also weakens. In addition, hot peppers stimulate digestion, metabolism and the immune system.
The best source of iodine and B vitamins, which are presented in full in seaweed. It also contains a lot of magnesium, calcium and iron. Scientists advise adding it to the diet for chronic fatigue and apathy.
Pistachios and Walnuts
In principle, any nuts are very useful, as they contain Omega 3 fatty acids, magnesium, selenium and B vitamins, but these varieties contain the most of them. Nutritionists recommend eating 50 grams of nuts daily to prevent depression. Not worth it anymore, as they are high in calories.
Yogurt, cottage cheese and cheese contain the so-called anti-stress amino acids: tyramine, trictanin and phenyl ethylamine. They are involved in the formation of hormones of happiness, as they help brain cells to absorb nutrients.
Eating healthily may not instantly boost your mood. However, in the long term, eating well will improve your overall well-being. And when nothing hurts a person, then there are much fewer reasons for sadness.