There are days when you feel so miserable that you cannot get out of bed, and other days you are ready to face the world with a lot of desire and energy. According to scientific evidence, your mood and energy levels are affected by the secretion of certain hormones also informally known as happy hormones. There are four happy hormones mainly called serotonin, endorphins, dopamine and oxytocin. They are the amazing quartet that promote positive feelings including happiness and pleasure and affect your mood on a daily basis. (Also read: Harnessing the hormones of happiness as the melancholy of lockdown turns green)
If you thought your mood is unpredictable and not really under your control, you can try some of these amazing nutrition hacks shared by an expert that might actually activate those happy hormones and make you feel so much better about the world around you.
Shruti Bharadwaj, Senior Clinical Dietitian, Narayana Hrudayalaya Multispeciality Hospital Ahmedabad, in a phone conversation with HT Digital, shares tips and tricks to boost those happy hormones.
good hydration
Drinking water first thing in the morning and staying hydrated throughout the day could help flush toxins out of the body and help increase the production of happy hormones.
Folate-rich foods
Foods rich in folic acid or vitamin B12, such as green leafy vegetables, legumes, asparagus, eggs, etc. help improve mood. People with depression and anxiety are deficient in folate according to research.
Nuts and seeds
Include them in your breakfast or have them as a mid-meal snack, nuts and seeds are amazing for your mood. They contain tryptophan, which helps in the secretion of serotonin which helps reduce the risk of depression. Some of the nuts and seeds that you can include to increase your happiness quotient are almonds, walnuts, chia seeds, and flax seeds, among others.
Foods rich in vitamin C
Eating a nutritious, balanced diet that contains certain minerals and vitamins can help promote oxytocin levels in the body. Foods rich in vitamin C like lemon, orange, berries, amla, etc. they can make you happier and healthier.
Dark chocolate
Dark chocolate in controlled quantity can make us happier. Cocoa according to several studies can help in the release of endorphins.
probiotics
Include probiotics like curd, fermented foods like idli/dosa etc, buttermilk in your meals as they are known to improve mood and cognitive function.
Other nutrition tips suggested by the dietician:
– Do you feel sad at night? Have a small cup of coffee to boost happy hormone levels.
– Include sweet potato, banana, dal more often in daily diet.
– Drink a glass of milk with added haldi within 30 minutes of bedtime.
– Avoid overeating.
– Do not skip breakfast.
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