Don't you just feel down sometimes? Do you get angry over small things? Do you just feel irritable and anxious? Sometimes we don't even think about it, but the food we eat every day can affect these things. Nutrition experts say that the food we eat can create or destroy our happiness and peace of mind in the short and long term.
Simply put, keeping our blood sugar levels steady through the foods we eat every day, and keeping our digestive system, that is, our gastrointestinal tract (GI system), healthy, is very important for our mental happiness and physical energy. Imagine, when you eat a lot of sugar, refined flour, etc., your blood sugar levels suddenly go up and then down again. It's like riding a roller-coaster. When this happens, it's normal to feel uncomfortable, angry, and tired. Similarly, when you don't eat properly because of the crazy `fad diets` that some people do, you're hungry, or when you don't drink enough fiber and water and get constipated, your gastrointestinal system becomes disrupted. This also directly affects our mood.
If we adopt a healthy eating pattern week after week, month after month, we will not only be free from disease, but we will also be happier. For example, the nutrients in some foods help regulate levels of hormones like serotonin, which makes us feel happy. Other nutrients prevent inflammation in the body and help blood flow to all organs.
6 foods and drinks that increase happiness
Okay, so let's see what foods and drinks bring happiness to the heart and improve our mood.
1. Eat foods rich in vitamin B12 and folic acid (folate)
Vitamin B12 and folic acid are two vitamins that help prevent diseases of our central nervous system, mood disorders, and dementias that occur with age. There are many foods in Sri Lanka that can be combined with these two.
- Folic acid is most commonly found in green vegetables and herbs (spinach, kale, spinach) and legumes (peas, chickpeas, green beans, lentils).
- Vitamin B12 is most commonly found in meat, fish, poultry, and dairy foods.
Imagine how good it would be to add some spinach to a lentil stew and eat it with a piece of fish and rice. Or, a chicken curry with chickpeas. With simple things like these, we can get both of these valuable nutrients.
2. Be sure to include fruits and vegetables in your diet.
Fruits and vegetables are superfoods packed with essential vitamins, minerals, and antioxidants. A study found that people who eat at least two servings of fruits and vegetables a day are 11% more likely to have heart disease than those who don't. So, don't forget to include a colorful variety of fruits and vegetables in your diet every day.
3. Eat selenium-rich foods daily
Selenium is an important mineral that acts as an antioxidant in our body. Research has found that oxidative stress in the brain may be linked to mild to moderate depression in older people. Selenium may help reduce this condition.
An adult needs about 55 micrograms of selenium per day. Let's see what foods we can get this from.
| Food type | Examples |
|---|---|
| Whole Grains | Oats, brown rice (brown rice with kernels), buckwheat, whole grain bread |
| Seafood | Oysters, crabs, clams, tuna fish (kelavallo) |
| Nuts & Legumes | Brazil nuts, cashews, lentils, chickpeas |
| Lean Meat | Skinless chicken, beef |
4. Eat fish a few days a week.
Several recent studies have shown that people who regularly eat fatty fish rich in omega-3 fatty acids have a lower risk of developing symptoms of depression. Omega-3s are particularly effective in treating conditions such as postpartum depression.
Fish rich in omega-3 are sardines, herring, mackerel, tuna, and salmon.
5. Get some vitamin D every day
A little bit of sun exposure makes you feel happy and refreshed, right? There's a reason for that. Sunlight helps our skin produce vitamin D. Studies have shown that there is a link between low vitamin D levels and mood disorders such as Seasonal Affective Disorder and Major Depressive Disorder .
There are very few foods that naturally contain vitamin D. Therefore, the best way is to get 15-20 minutes of exposure to sunlight in the morning , eat foods that contain vitamin D, and if necessary, take a vitamin D supplement as prescribed by your doctor. We can get vitamin D from oily fish like salmon and tuna, egg yolks, and vitamin D-fortified milk, yogurt, and cereals.
6. Taste a piece of dark chocolate.
Yes, you heard that right. Eating a small amount of dark chocolate stimulates the production of 'feel-good' chemicals called endorphins in our brain. Not only that, dark chocolate is also good for the heart. It also helps prevent fat from accumulating in the blood vessels. But remember, it's not milk chocolate that's high in sugar, but dark chocolate with a high cocoa percentage that's suitable for this.
Foods and drinks that make you feel happy
Just like there are foods that make us happy, there are also foods that make us unhappy and upset our mood. Let's see what they are and how we can be careful of them.
| Bad habit | Impact and solution |
|---|---|
| Foods high in saturated fat | In addition to heart disease, diets high in saturated fat, such as fried foods, fast foods, and processed meats, may be linked to depression. Reducing these can help improve mood. |
| Alcohol | Alcohol is a depressant. Although it may provide temporary euphoria in small amounts, it affects nerve cells, rapidly alters mood, and ultimately leads to depression. It is important to limit or completely stop drinking alcohol. |
| Caffeine overdose | Caffeine is a stimulant. Although tea and coffee can give us a boost, too much of it can make us feel jittery and irritable. Caffeine, especially in the evening, can disrupt your sleep. Lack of sleep is also a major cause of irritability and fatigue the next day. If you are sensitive to caffeine, try reducing the number of cups of tea/coffee you drink per day. |
Finally, remember, what we eat directly affects our bodies and minds. A balanced, nutritious diet is the best key to a healthy body and a happy mind. If you have long-term changes in your mood, or if you have symptoms of depression, be sure to see your doctor for advice .
Take-Home Message
- There is a direct connection between your mood and the food you eat.
- Keeping your blood sugar levels stable is very important for your happiness. Limit foods high in sugar and refined flour.
- Include foods rich in vitamin B12, folic acid, selenium, and omega-3 fatty acids (green vegetables, nuts, fish, meat) in your diet regularly.
- Get vitamin D from daily morning sunlight exposure.
- Fried, fatty foods, alcohol, and excessive caffeine consumption can negatively affect your mood.
- If you have any concerns about your mental health, never ignore it. Seek advice from a qualified medical professional .
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