Yes, it’s true: food can make you happy. That is why we should pay close attention to our food and put together our own "happiness recipes." After all, food provides you with several moments of happiness at once, while simultaneously sharpening your sensory perceptions: taste, chewing, and aroma. Read on to learn all about happiness-inducing substances in food, mindful enjoyment training, and moments of happiness.
Food: Delicious Mindful Enjoyment Training
Learning to enjoy? Therapy through food? In psychology, this is referred to as mindful enjoyment training. It aims to strengthen the ability to enjoy—everything that pleases and stimulates positive sensations. This includes all five senses: hearing, seeing, tasting, touching, and smelling. This is how the act of enjoyment can be relearned. According to flavor researcher Dürrenschmid from the University of Natural Resources and Life Sciences in Vienna, the enjoyment of food is divided into three stages: anticipation, the pleasure phase, and the relaxation phase after eating.
Happiness hormones through food
And what if the food we eat tastes good to us and keeps our happiness hormones going? We will reveal which happiness-boosters you should add to your diet and what other good things they can do for your well-being. Most of these edible happiness substances contain tryptophan, as well as secondary plant compounds. A tryptophan deficiency, on the other hand, is considered a trigger for negative symptoms such as depression, anxiety, lack of drive, insomnia, and aggressiveness. For tryptophan to reach the brain, a combination of nutrients is required. Recipes that contain little protein and plenty of carbohydrates, for example, are a good way to pave the way for tryptophan. Pasta with Parmesan cheese therefore seems to be a good alternative.
Tryptophan: Good for your well-being
We can only absorb tryptophan through our diet. Tryptophan is an amino acid (protein building block) that the body needs to regulate its hormone balance. This is because messenger substances such as melatonin and serotonin—the so-called "happiness hormone"—are formed from tryptophan. It is a neurotransmitter, a messenger substance used for communication between nerve cells. A balanced serotonin level is said to be a mood lifter, reduce appetite, and act against anxiety. Overall, serotonin controls our mood. In the best case, it creates a state of mind that can be described as calm contentment.
Cheese meets happiness
Aged cheeses like Parmesan are particularly rich in tryptophan. If you are a cheese lover, you should also look out for Emmental, Edam, Brie, and Camembert. Good to know: anyone who enjoys a cheese platter is also doing something for their vitamin D levels. Vitamin D is also known as the "good-mood vitamin." It is primarily produced in the skin through sunlight, but is also absorbed via vitamin D-containing foods. A British study found that higher vitamin D levels in the human body lead to a reduced risk of suffering from depression and panic attacks. A specific form of vitamin D, so-called vitamin D3, is important here. It is a precursor in the formation of the happiness hormones serotonin and dopamine. The only catch with cheese: the more aged the cheese, the more fat it contains.
Chocolate relaxes and makes you happy
If you choose chocolate, please opt for the dark variety. It should ideally have a cocoa content of more than 70 percent, as this brown treat is packed with tryptophan. Chocolate has another advantage: it offers a wealth of secondary plant compounds such as flavonoids, catechins, and theobromine. The less sugar the chocolate contains, the better it is for your figure and for sleep. Good to know: flavonoids are said to have a relaxing effect. The heart also benefits from these secondary plant compounds.
Walnuts: Stay stress-free
A small nut with a big impact. In addition to folic acid, vitamin B, and vitamin E, walnuts also provide zinc, potassium, and a good portion of magnesium. Magnesium is said to inhibit the release of stress hormones like adrenaline and noradrenaline. This makes us more composed in upcoming stressful situations. The nut also contains valuable omega-3 fatty acids. Try the cheese platter with walnuts. It not only looks good, but also makes you happy and relaxed.
Krill oil, the happiness oil: boosts serotonin
Krill is a small, shrimp-like crustacean from the depths of the Antarctic. Oil from krill offers valuable omega-3 fatty acids, such as EPA and DHA. These fatty acids can only be absorbed through food. It is interesting to note that omega-3 fatty acids raise serotonin levels. How? EPA reduces prostaglandins, which are inflammation-promoting substances in the brain that inhibit serotonin release. DHA, in turn, promotes serotonin receptors.
• Would you like to read more about the topic of happiness? You can now listen to the podcast with happiness coach Sabina Pilguj.
