Maintaining a positive mood and overall well-being is essential for a healthy lifestyle. Various activities contribute to our happiness like achieving your goals, listening to music, or being outdoors, can help boost the production of your feel-good hormones. Happy hormones such as Dopamine, often referred to as the “giddy hormone,” result in the feeling of well-being. Serotonin often dubbed as the “feel-good hormone,” plays a key role in staving off anxiety and depression. Endorphins are most commonly linked with exercise and are associated with “runner’s high.” Whereas oxytocin best known as the “love hormone” also spikes with any sort of intimate touch. Food plays an influential role in contributing to the mind’s well-being.
Here is a list of food that one must include to up their ‘happy hormones’
1. Walnuts are packed with omega-3 fatty acids, which are essential for brain health. These healthy fats support neurotransmitter function, including serotonin and dopamine production.
2. Green tea contains many mood-boosting nutrients including the amino acid L-theanine, which helps release dopamine and serotonin and helps with reducing stress and anxiety.
3. Bananas are a fantastic source of tryptophan which increases the production of serotonin. Which helps stabilize mood, promote feelings of happiness, and regulate sleep patterns.
4. Avocados contain a significant amount of folate, or vitamin B9, which assists your brain in the creation of serotonin, dopamine, norepinephrine, and oxytocin that can boost your mood.
5. Dark chocolate contains flavonoids that increase blood flow to the brain and release endorphins, known as the “feel-good” hormones. Additionally, it stimulates the production of serotonin and oxytocin, which helps regulate mood and reduce stress.
6. Chilies: Our bodies mistake the heat in capsaicin in chilies for pain, which triggers the release of endorphins, including serotonin. This can relieve stress and decrease depression.
Foods to avoid
1. Simple carbohydrates/sugar like most chocolate, sweets, and high-sugar drinks play havoc with the body’s blood sugar levels which can exacerbate anxiety and depression.
2. Caffeinated drinks act as a stimulant which can also exacerbate anxiety and depression.
3. Alcohol has hindering effects on the REM cycle and thus affects sleep quality.
While these foods alone cannot solve all your problems, incorporating them into a balanced diet can certainly contribute to a happier and healthier you. Remember to listen to your body’s needs and nourish it with wholesome. By making conscious food choices, you can tap into the power of nutrition to release those happy hormones and cultivate a positive mindset.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO, IntelliMed Healthcare Solutions.