eating happiness
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The word ‘vitamin’ has only been in use for a hundred years, which just goes to show how young the science of nutrition still is. We know a lot more than we did, but there’s still a long way to go. Happiness depends to some extent on the ability of chemical messengers known as hormones. Hormones, including ‘happiness hormones’, come from amino acids. Some amino acids can be made in the body, others occur in food. So, in a sense, you can’eat happiness’.
Apart from that, illness is a pretty common cause of unhappiness, and poor diet is a pretty common cause of illness. The general principle of ‘happy eating’ is this: you can only eat so much in a day so make sure it’s nutritious and includes foods from this A-Z guide to food and drink.
It may be difficult for people to describe happiness in words, but scientists can more or less define it in terms of hormones. Hormones are the chemical messengers in the body that tell other chemicals what to do. One of the most important hormones for happiness is serotonin. Without enough serotonin we feel anxious and even aggressive. With the optimum serotonin we feel calm and contented.
But where do these hormones come from? Ultimately, they come from food, which provides the raw materials. In a manner of speaking, you can actually eat happiness. And, in the same way, you can eat unhappiness.
Your A-Z guide to happy food and drink
Healthy nutrition is a whole book in itself. Here we’ll just concentrate on foods and nutrients that are directly associated with happiness. As we’ll see, some essential ‘happy’ nutrients are often lacking in the modern diet.
Alcohol
Alcohol is at the top of the list not because it’s the best but simply because it begins with the first letter of the alphabet. It’s impossible to ignore a substance that most people associate with ‘having a good time’ – but too much is catastrophic.
How does it work?
Alcohol indirectly increases the feel-good chemical dopamine by inhibiting it from being broken down in the brain.
What dose?
About a glass of wine a day with the evening meal would be about right. Regularly drinking more only diminishes the effect, creating a tolerance that requires increasing amounts of alcohol to achieve the same mood enhancement. The ‘official’ safe maximum is considered to be 21 units a week (and not more than four units in any one day) for a man, and 14 units a week (and not more than three units in any one day) for a woman. However, according to Carole L. Hart, who led a team of researchers at the University of Glasgow, the threshold at which negative effects outweigh positive effects is much lower, at just 11 units a week for a man.
Any side effects?
Plently. Some people keep increasing the dose to overcome their tolerance and end up addicted.
Dopamine has the interesting ability to link with whatever visual image you’re looking at when the chemical hits you. In other words, the very sight of alcohol can set off an addict’s synapses. Addiction can lead to dementia, psychosis, liver damage, depression – the very opposite of the intended effect – and even suicide. Alcohol also reduces oxytocin, the chemical that makes you feel like cuddling.
Brazil nuts
Brazilians are said to be among the happiest people in the world-maybe the nuts is the secret.
How does it work?
Brazil nuts contain more selenium than any other food and about 2,500 times more selenium than any other nut. selenium deficiency causes low moods and depression.
What dose?
In one stydy of men and women aged between 14 and 74, those given 100 mcg (micrograms) of selenium a day were more upbeat than controls who received a placebo. The average Briton eats under 50 mcg a day. A couple of freshly shelled nuts or half a dozen ready-shelled will bring you up to your
daily requirement.
Any side effects?
Selenium is actually toxic in large amounts so don’t exceed the recommended ‘dose’ of Brazils. A fungus that can grow on the nuts is carcinogenic. Brazils imported into Europe are carefully screened but, for safety, don’t eat any that are yellow inside-the correct colour is pale ivory.
Caffeine
Caffeine is a psychoactive drug that can boost mood and increase mental energy. It’s very important to stress the word ‘can’ because it all depends on the dose and on an individual’s make up. How does it work?
It would seem that caffeine resembles the structure of a brain chemical called adenosine.
Adenosine’s role is to dampen down activity, but caffeine has the ability to displace it from the nerve cell receptor sites so the adenosine can’t do its job and the brain remains more alert.
what dose?
Even a very tiny dose of caffeine has an effect and it lasts for several hours. Experts say the optimum dose is around 100-200 mg in the morning and the same again in the late afternoon when energy levels often slump.
As the following table shows, the most potent source of caffeine is fresh, filtered coffee. One cup (5 floz/140 mg) is all it takes. If you drink instant coffee or tea you’ll need two cups a time to equal this dose. Despite their famed kick, energy drinks generally lag behind at around half the strength of filter coffee (but it’s easier to drink more). There’s also caffeine in chocolate, but the amount in a cocoa drink is negligible. You’ll get more in a bar of plain chocolate but, even so, you’d have to consume your entire day’s allowance of calories to get the optimum.
Sources of caffeine mg
Cup of filter coffee 115
Cup of percolated coffee 80
Cup of instant coffee 65
Cup of tea (bags or leaves) 60
Glass of cola or energy drink 44
Cup of instant tea 30
1 oz/30 g of plain chocolate 20
1 oz/30 g of milk chocolate 6
Cup of hot chocolate 4
Any side effects?
Some studies have found that coffee can increase the risk of heart disease and this appears to be the case even if it’s decaffeinated. On that basis, tea would appear to be a safer source of caffeine, especially as tea fights certain cancers and viruses and acts an anticoagulant.
Large doses of caffeine can have the opposite of the desired effect, causing anxiety. In suscep- tible individuals, even one or two cups can cause panic attacks. If you have these problems, It would be a good idea to cut out coffee altogether.
Which brings us to another side effect. Coffee is addictive. Fine if you can always get it when you want. But the first day you can’t you’ll be lethargic and even depressed.
Chilli peppers
Chilli peppers probably aren’t the sort of thing you’d want to eat every day but, now and then, they’re a fun way of giving yourself a happiness boost.
How does it work?
Chilli peppers contain capsaicin, the chemical responsible for the burning sensation. But capsai- cin is also a painkiller. When inhaled it stops headaches and when it’s injected it reduces joint pain. It seems that when you eat hot chilli peppers, the burning sensation causes messages to be sent to the brain, which responds by releasing endorphins, the body’s natural painkillers. With each additional pepper you get an additional rush.
What dose?
If you’re not used to hot food start out with small doses and build up.
Any side effects?
Chilli peppers clear the sinuses, act as a decongestant and keep the blood mobile.
Chocolate
Many people instinctively reach for the chocolate when they feel down, and with good reason. But it’s important to choose a variety that’s at least 60 percent cocoa, the ingredient that contains all the mood-boosting chemicals. Milk chocolate just won’t do.
How does it work?
Cocoa is a veritable cocktail of happy chemicals:
- caffeine (see above)
- theobromine – a mild stimulant that may produce arousal and a feeling of wellbeing
- phenylethylamine (PEA) – chocolate undoubtedly contains this amphetamine-like compound but its absorption from chocolate hasn’t been proven
- anandamide-boosting chemicals-anandamide binds to specific receptors in the brain, heighten ing sensation and increasing pleasure
- 1MeTIQ, a chemical that might inhibit Parkinson’s disease
- antioxidants, which may prevent free radical damage to the brain
- procyanidins, which act as both antioxidants and anti-inflammatories; they also relax smooth muscles, which can aid erection during
What dose?
There’s no known optimum dose, but something like 1 oz/100 g, so you’ll put on weight if you eat too much.
Complex carbohydates
The brain is fuelled by glucose, but eating sugar isn’t the best way of providing it. Eating sugar leads to highs and lows (as well as various health problems). What the brain needs most of all is a steady and that comes best from complex carbohydrates, which break down slowly and release energy constantly. Complex carbohydrates include dried beans, pasta, vegetables, cereals and bread.
How does it work?
Complex carbohydrates are happiness foods because they facilitate the production of serotonin.
What dose?
You need about 1 oz/30 g of pure carbohydrate in order to feel more tranquil. In a day, aim to get at least half your calories from complex carbohydrates (most people don’t).
Any side effects?
Endurance athletes load up on complex carbohydrates to provide their muscles with the glyco- gen they need. But carbohydrates don’t work well for everybody-some people just feel lethargic after eating, rather than content.
Folic acid (folate)
Folic acid, a B vitamin, occurs naturally in green leafy vegetables and legumes, but most people don’t get enough.
How does it work?
Folic acid deficiency causes serotonin levels to plummet.
What dose?
The generally recommended level is 300-400 mcg, but most people get around 200 mcg – equivalent to 5 oz/140 g of cooked spinach. Either eat more vegetables or take a supplement.
Any side effects?
Folic acid can mask vitamin B 12 deficiency. At very high doses folic acid can be toxic.
Garlic
Researchers at the University of Hanover, testing the effect of garlic on high cholesterol, came up with a finding they hadn’t been expecting. Garlic boosts mood and reduces anxiety, irritability and fatigue.
How does it work?
Nobody knows at the moment, but garlic is packed with interesting chemicals, notably allicin whichh is responsible for the smell.
What dose?
One to two raw cloves a day.
Any side effects?
The smell. But that goes away with regular use. Garlic also boosts the immune system, fights cancer and is an antibiotic, blood thinner, expectorant and decongestant. Oh yes, and it really does help men have sex – which tends to make them cheerful.
Oats
The traditional Scottish breakfast has almost magical properties.
How does it work?
Oats contain tryptophan, the precursor for serotonin, as well as B vitamins, calcium, magnesium and potassium, all of which are essential for healthy nerves.
What dose?
About a bowl a day would be good.
Any side effects?
Half of cup of Oat bran or a whole cup of dry oatmeal will lower undesirable LDL cholesterol by about 20 percent while raising beneficial HDL cholesterol by around 15 percent. Oats also have anti- cancer properties.
Wheatgerm
Wheatgerm is the highly nutritious part of the wheat grain that is normally removed during milling. But it will still be present in wholemeal bread and can also be bought separately.
How does it work?
Wheatgerm contains tyrosine, a precursor for dopamine. Tyrosine can be made in the body. but it certainly doesn’t do any harm to guarantee supplies. Wheatgerm also contains the raw ingredients for noradrenaline (norepinephrine) and serotonin.
What dose?
Realistically, it would be difficult to eat more than about 1 oz/30 g sprinkled on food or as part of wholemeal bread, but it would be considered a useful quantity.
Any side effects?
Wheatgerm can make an important contribution to your daily requirement for magnesium, vitamin B6, folic acid and zinc.
Zinc
A deficiency of zinc is associated with poor memory, slow response and depression.
How does it work?
Zinc can rejuvenate the thymus gland, an important part of the immune system, is an antioxidant that can work in the brain, plays an important role in memory, and boosts testosterone, which can make you feel more dynamic.
What dose?
Opinions vary, but most authorities favour 10-15 mg of zinc per day. On that basis, most people are on the margin or deficient, especially as less than half the zinc in food is absorbed. Only oysters are sufficiently rich in zinc to guarantee an adequate intake. If you don’t eat oysters take a supplement.
Any side effects?
Zinc can perk up the sex life of men who are deficient.
