With the acceleration of the pace of life, people are inevitably struck by negative emotions such as anxiety, depression, tension and frustration, often feeling “under great pressure”. These unstable negative emotions not only affect life but may also plant landmines for health.
Food constantly influences our moods and lives. So, what can we eat to get rid of these bad moods and enjoy a happy life? Today, the doctor is here to talk to everyone about those foods that can bring a good mood when eaten.
The four “happiness hormones” in the human body
First of all, it is necessary to understand that many of our emotions are caused by the secretion of chemical elements in our bodies. The following four are more representative in life:
Dopamine, also known as the “stimulant molecule”, is a neurotransmitter secreted by the brain, which helps cells throughout the body transmit pulses. In the body, it is produced from tyrosine and can give people a sense of happiness and excitement. It is a kind of “reward hormone”, which makes people keep doing those things that make them feel excited and stimulated to obtain the same sense of pleasure.
Serotonin, also known as the “mood stabilizer”, is mainly secreted by organs such as the brain, stomach and intestines. It is an important neuroregulatory hormone that makes people feel happy and content. The main component of serotonin is serotonin. Omega-3 fatty acids are believed to affect the function of serotonin in the brain, and increasing serotonin levels can improve sleep.
Oxytocin, also known as the “hormone of love”, is synthesized by the hypothalamus and secreted into the bloodstream by the neuropituitary gland. It can suppress negative emotions, resist feelings of defense and fear, and enhance our trust in others.
Endorphins, known as the “youth hormone”, are amino compounds secreted by the pituitary gland and the hypothalamus of vertebrates. They are natural sedatives that can make people feel happy and satisfied. It differs from dopamine in that endorphins require people to take actual actions, such as exercise, to obtain them, and the happiness they bring is real, lasting and meaningful.
Five types of food have their “emotional value” maximized
Carbohydrates, as one of the three major nutrients, mainly refer to foods with high sugar or starch content and are the main source of energy for the human body. Giving up carbohydrates not only won’t make you lose weight, but also can cause depression.
Studies have found that there is a causal relationship between carbohydrate intake and depression. Increasing the amount of carbohydrates in the diet can reduce the risk of depression. Appropriate carbohydrates can also alleviate problems such as insulin resistance, polycystic ovary syndrome, and functional hypothalamic amenorrhea. Once the body is healthy, it will generate a happy mood.
If you want to gain happiness by consuming carbohydrates, the key is to figure out how and how much to eat. First of all, according to the dietary guidelines of our country, one should consume approximately 200g to 300g of grains every day. Secondly, it is necessary to avoid single types of carbohydrates and choose complex carbohydrates, including grains such as rice, flour, steamed buns, pasta, whole wheat bread, corn, and coarse grains. Tubers, such as sweet potatoes, purple sweet potatoes, taros, yams, potatoes, etc. Root vegetables, such as lotus roots and lilies, etc. The benefits of complex carbohydrates lie in providing more stable energy release and containing more dietary fiber and other nutrients. However, if one consumes too much complex carbohydrates at one time, it may lead to indigestion, constipation and other conditions.
Foods rich in vitamins Vitamins are a class of trace organic compounds essential for maintaining good health and are a type of regulatory substance. Vitamin B6 is an important cofactor in the formation of dopamine and serotonin, and it can also promote the synthesis of gamma-aminobutyric acid, which relaxes the human body. For instance, yeast, animal liver, lean meat, cabbage and other foods are rich in vitamin B6.
B vitamins have a strong synergistic effect. Supplementing multiple vitamins simultaneously is more effective than taking only one vitamin. Vitamin B12 is a type of vitamin that must be present in minerals. Animal liver is the best source of vitamin B12, which helps produce brain chemicals such as serotonin and dopamine.
Vitamin D is most abundant in cod liver oil, which can maintain the levels of neurotransmitters in the brain and reduce inflammatory responses. A deficiency of vitamin D may lead to depression. Vitamins C and E help reduce the content of free radicals in the body, thereby alleviating negative conditions such as stress and anxiety. When we eat rice in our daily life, we can replace some of it with black rice, brown rice, oat rice, black beans, etc. You will gain a great sense of satisfaction.
Foods rich in tyrosine: Tyrosine is one of the non-essential amino acids for the human body. Supplementing tyrosine can effectively promote the secretion of dopamine. Foods containing tyrosine are rich in high-quality protein, such as seafood like cod, tuna, hairtail and scallops. Poultry, red meat, eggs, dairy products, beans, etc.
Foods rich in high-quality fats can regulate physiological functions, provide calories, and constitute body substances and bioactive substances. Healthy fats contain omega-3 fatty acids, which are a type of polyunsaturated fatty acid. They can affect people’s moods and sensations, help regulate neurotransmitters, promote nerve regeneration, and to a certain extent, alleviate depression. In daily life, the choice and amount of cooking oil are of vital importance, as it is often the main culprit for excessive fat intake. We should not only control the intake of edible oil to about 25 to 30 grams per day. It is also necessary to alternate the use of vegetable oil and animal oil to avoid long-term intake of a single type of fat. Olive oil, flaxseed oil, rapeseed oil and coconut oil are recommended, especially flaxseed oil, which is rich in omega-3 fatty acids.
Foods rich in calcium and magnesium, as important minerals for the human body, often work together and participate in various chemical reactions within the body. It can not only affect the functions of nerves and muscles, but also promote the brain to secrete various “emotional hormones”, achieving the purpose of relaxing both the body and mind. When people are in a state of anxiety or stress, it will promote the excretion of calcium and magnesium through urine, leading to a deficiency. The deficiency of calcium and magnesium will further excite the nerves and intensify emotions such as tension and unease. Therefore, we should appropriately supplement these trace elements. Common foods rich in calcium and magnesium, such as shepherd’s purse, sesame seeds, shrimp peels and dairy products, are rich in calcium. Pumpkin seeds, pine nuts, oats, buckwheat and black beans are rich in magnesium ions. Generally, foods with darker colors are also rich in magnesium, such as spinach and nori.
Three types are all natural
Mood stabilizer
Bananas, as a treasure trove of food for athletes, are often seen on intense sports fields. That’s because bananas contain a very comprehensive range of nutrients. On the one hand, it is because it is rich in carbohydrates, some of which are slow-digesting resistant starch. As a low-GI food, it can continuously and stably release glucose to provide energy. On the other hand, it is rich in potassium, magnesium and B vitamins, which help relieve muscle tension and relax the mind. Finally, the unique sweetness of bananas can perfectly replace industrial sugar, helping to quickly stimulate the production of dopamine and stabilize emotions.
Cocoa powder, as one of the main ingredients of chocolate, not only contains various nutrients such as fat, protein and carbohydrates, but also is rich in vitamins, calcium, magnesium and so on. Especially the magnesium content, with as much as 400 milligrams of magnesium in every 100 grams of cocoa powder. Cocoa powder can promote the secretion of “happiness hormones” and relieve the adverse reactions caused by stress.
Cocoa powder available on the market can generally be classified into unalkalized and alkalized types. Unalkalized means that the cocoa powder is directly extracted from cocoa beans, thus retaining more natural nutrients, but the taste is relatively bitter. Alkalization, on the other hand, involves high-temperature baking and processing, during which some nutrients are lost, but the taste is more acceptable.
Pistachios are foods with a very high nutritional density and are often regarded as essential snacks by many office workers and students. If you experience being overly alert at night and having difficulty falling asleep, eating a handful of pistachios is a good choice. It not only contains rich high-quality fats, but also has a relatively high content of melatonin. However, pistachios contain omega-6 fatty acids, which can cause inflammation in the body. Therefore, they should be consumed in moderation, with about 10 to 15 grams per day being sufficient.
When we are trapped in negative emotions such as sadness, depression, fatigue and unhappiness, we should not immediately try to “save ourselves” with food. Instead, we should first determine what has caused the current state.
First of all, try to solve this problem through action and determine if food is the only solution. Secondly, give yourself some buffer time. During this period, let your brain and stomach ask yourself if you really have to eat. Finally, if you really want to eat it, then go ahead and satisfy your own psychology. But you must choose what you truly want to eat, and then eat it slowly, gradually experiencing the satisfaction brought by the food at the moment.
A balanced diet will bring about health from the inside out. No extreme diet is advisable, and no food is necessarily “junk food”. All that is needed is to control the amount consumed. If you accidentally eat too much, just accept it openly and enjoy life without adding unnecessary troubles to yourself.