So how are you feeling today? Part of the answer might have to do with what you had for lunch.
Nutrition
Did you know that the average American eats 52 teaspoons of sugar per day? And to go along with our sweet tooth, we’ve shifted to a diet of refined carbs, oils made from vegetables and seeds, and factory-farmed meat and fish. Research has shown that people who consume this diet have more depression, anxiety, mood swings, hyperactivity, and other emotional problems.
- Vitamin B12. Vegetarians, beware: B12 is only made by bacteria living in animal digestive systems. Vitamin B12 helps build our brain cells, and a deficiency can cause irritability, depression, and cognitive decline – not to mention heart disease, cancer, and Alzheimer’s in the long run. Unfortunately, 40% of women and elderly people aren’t getting enough of it.
Find it in: Shellfish, fish, liver, beef, eggs, goat.
- Iodine. Iodized salt was developed as a simple way to eliminate iodine deficiency, which causes certain disabilities. Our bodies don’t produce iodine, so the only way to get it is at mealtimes. Iodine keeps the thyroid healthy and the brain developing, and a deficiency might put us at risk for mood disorders.
Find it in: Seaweed, fish, clams, shrimp, sardines, eggs, grass-fed meat and milk, potato skin.
- Magnesium. Magnesium is our blood vessel-relaxing, memory-improving, heart disease- and diabetes-preventing powerhouse. If we don’t get enough, we’re more likely to experience fatigue, insomnia, depression, and ADHD – and over 30% of Americans are deficient in magnesium.
Find it in: Greens, whole grains, salmon, beans, sunflower seeds, blackstrap molasses.
- Cholesterol. Surprise! Graham and Ramsey explain that the war against cholesterol began when doctors discovered it in arterial plaque, but that doesn’t mean it’s the biological culprit. Cholesterol protects our neurons and helps produce hormones and bile acids. Older people with higher cholesterol actually have better memory, mood, and risk of dementia, while low cholesterol has been linked to suicide and cancer risk.
- Vitamin D. Winter getting you down? A vitamin D deficiency – due to reduced sunlight exposure – might be to blame. Low vitamin D has been linked to depression, dementia, and Parkinson’s. Time for a tropical vacation?
Find it in: Fatty fish, butter, lard, mushrooms.
- Calcium. In addition to facilitating Vitamin D absorption, calcium also helps with bone health and neuron functioning. If you don’t get enough calcium, you might be more irritable, forgetful, anxious, or depressed. You could also suffer from osteoporosis, hormonal imbalances, weight gain, or severe PMS.
Find it in: Sardines, milk, yogurt, cheese, kale, cabbage, greens (collard, mustard, turnip), spinach, almonds, pecans, walnuts.
- Fiber. A deficiency of inflammation-fighting fiber could increase your risk of depression and suicide.
Find it in: Green leafy vegetables, cruciferous plants (cauliflower, broccoli), beans, fruit.
- Folate. Vital for neurotransmitter function and omega-3 production, folate improves memory, thinking, and mood.
Find it in: Spinach, kale, black beans, black-eyed peas, lentils.
- Vitamin A. Vitamin A is used by the hippocampus and helps produce neurotransmitters like dopamine.
Find it in: Liver, egg yolks, shellfish, butter, whole milk.
- Omega-3s. The brain and heart love omega-3s: enough of these fatty acids will help our neurons grow, enhance our mood, and ward off heart disease and dementia. A deficiency could put us at risk for depression.
Find them in: Fatty fish (mackerel, sardines, salmon), free-range eggs, grass-fed meat, flax.
- Vitamin E. Vitamin E is the name for eight different antioxidants that protect the fat in the brain, warding off cognitive decline, Alzheimer’s, cancer, and heart disease. People suffering from depression tend to have lower levels of vitamin E.
Find it in: Almonds, olives, beet greens, turnip greens, collard greens, Swiss chard.
- Iron. Iron helps transport oxygen in the blood, and you’ll have to get your iron levels tested before you donate any. Iron also plays a role in brain development, liver detoxification, and the production of dopamine and serotonin.
Find it in: Shellfish, grass-fed beef, duck, dark chicken meat, liver.
Exercise
For the purpose of studying exercise and promoting health, scientists classify it into different categories depending on intensity, or how hard our heart is working:
- Low intensity: Under 50% of our maximum heart rate (defined as 220 minus our age).
- Moderate intensity: 50-70% of our maximum heart rate.
- High intensity: 70-85% of our maximum heart rate.
Which type will boost happiness the most? Although low-intensity can be beneficial, most research shows that more intense = more happy. In some studies, high-intensity exercise was better at reducing depression and anxiety, possibly because it kicks off even bigger changes in the brain. Next week, we’ll look at a recommended exercise plan designed with happiness in mind.
Those exercise-fueled changes in the brain involve neurotransmitters, brain chemicals that facilitate communication between neurons. While the mechanisms are still being understood, exercise generally seems to balance and promote healthy levels of:
- Endorphins: The most famous exercise-related neurotransmitter, endorphins calm the brain and relieve muscle pain.
- Dopamine: This neurotransmitter is involved in learning, attention, movement, and reward.
- Serotonin: The brain’s policeman, serotonin helps reduce mood swings, impulsivity, anger, aggression, and stress.
- Norepinephrine: A surge in norepinephrine makes us feel more attentive, motivated, and confident.
Lately, researchers have started looking at brain-derived neurotrophic factor (BDNF), a protein popularly known as Miracle-Gro for the brain. BDNF helps build new brain cells, make new connections between them, and maintain those connections. In other words, it’s one of the substances underlying neuroplasticity, the way our brain can grow and change over time, shaping our habits, skills, and feelings. In practical terms, BDNF allows us to think clearly, learn, and stay in a good mood.
Research is now showing that both exercise and diet can affect our levels of BDNF. Foods with folate, vitamin B12, and omega-3s can increase BDNF – but a diet of processed, high-sugar foods can deplete it.
We know that the brain affects the body; gratitude and kindness are both good for our health, for example. But the body also affects the brain – and when we have trouble getting happier by changing our minds, sometimes the best approach is to change our bodies.
Originally published at the Positive Psychlopedia
