Diet Of Happiness. 8 Main Rules
Do you want to feel happy and every day to enjoy the ideal figure? You will be helped by our express course of eight new (and very simple) rules for self-development of positive emotions – in the autumn, winter and in general in any weather.
Most people consider happiness (like misfortune) to be an abstract concept. Solid metaphysics. Attempts to translate the state of the soul into something concrete relate mainly to money: how much do you need for happiness? And for complete happiness?
Such calculations are carried out by sociologists, who, incidentally, have already proved by experience that happiness is not in money and not even in their quantity. Then what? In ourselves. It turns out that the human body is able to synthesize endorphins without help from outside – hormones that are responsible for positive emotions, love, pleasure and ultimately make us happy.
You just need to adjust food and habits a little. After consulting with nutritionists, neurophysiologists and endocrinologists, Marie Claire offers a simple and convenient plan for living on a happiness diet.
Rule number 1: Love the fermented products
The famous nutritionalist Keith Callahan is convinced that our mood directly depends on the state of the intestine: “95% of serotonin – the hormone of happiness – is localized in the intestine. If your intestines are healthy, you will forget about stress. Sauerkraut, Greek yogurt, kefir and kombucha tea mushroom are those products in which sugar and starch breaks down during fermentation, releasing useful substances.
In some cases, lactic acid is also released, which normalizes acidity and stimulates the growth of beneficial bacteria. This is especially important during the destructive stress for the intestinal microflora. ” Ideally, Callahan recommends eating half a cup of fermented foods every day.
Rule number 2: 4 times a week eat seafood
The fatter, the better. Polyunsaturated fatty acids Omega-3, which are abundant in seafood, are necessary for a good mood. They help the brain cope with stress and reduce inflammation.
Love the salmon, sardines, mackerel. Do not like the fish? Beef-fed beef is also an excellent source of tryptophan, serving as a precursor of serotonin.
Rule number 3: Forget about sugar
Sugar destroys the stores of vitamins and minerals, destroys the beneficial microflora and causes sudden jumps in mood. But since a normally functioning brain needs glucose, instead of cotton candy and eclairs, enter into the diet of starchy fruits and vegetables. To fill the body with fuel, eat sweet potatoes (sweet potatoes) and bananas.
And for the production of tryptophan – an essential amino acid, which is converted in the body into serotonin, eat proteins (pine nuts, corn, soybeans, peanuts, milk, yogurt, cottage cheese and all kinds of meat). Yes, and nobody canceled the chocolate. But within reason – one slice of the tile with 85% cocoa content per day is enough. Alternatively, add cocoa powder to muesli, porridge or smoothies.
Rule number 4: Allocate 7 servings of fruits and vegetables per day
Not because the number seven is happy. Simply, when you eat a lot of fruits and vegetables, the next day you feel better. Only, do not cheat! On this score, there is a historical anecdote. According to the rules of the US Department of Agriculture, American students must eat a certain amount of vegetables every day. At a time when the country was led by Ronald Reagan, it was decided to recognize ketchup as a vegetable – for the sake of economy.
But in fact we will not give out wished for the valid, and a bar of muesli with dried apricots – for fruit salad? Only raw products are considered. People who cook themselves – clean vegetables, cut salads, fill, interfere – are less at risk of depression than eating ready-made food. And by the way, food cooked at home is about half the calorie content of fast food. It’s nice, although it does not apply to the case.
Rule number 5: Meditate at least 10 minutes a day
Meditation helps to improve mood and concentration, says clinical psychologist Paul Watkins. In one of the latest experiments, Harvard University scientists observed people who were engaged in a specially designed meditation program. Subjects meditated for 8 weeks at 27 minutes per day.
As a result, they increased the density of gray matter in the brain region responsible for memory and learning, and in brain structures associated with self-awareness, compassion and introspection. And in the area of the brain, associated with anxiety and stress, on the contrary, decreased. Believe scientists: even a short 10-minute meditation reduces stress and tension in the body due to the activation of the parasympathetic nervous system.
How to conduct a quick meditation?
Accept any comfortable sitting posture, the back is straight, the neck is relaxed. Put your hands on your knees and slowly close your eyes. Make three slow, slow sighs. Inhaling, focus on how the chest expands and lets in air. Exhaling, watch how the body releases stress as it exhales and relaxes.
Do this two more times and go back to the natural breathing. Now, exhaling, lower the attention below and focus on the contact of the body with the chair. Notice how your feet come in contact with the floor, and your hands with your knees. Pay attention to sounds, smells and taste. Let these feelings come in and out of your attention zone.
Gently return attention to the body. How does it feel? Starting from the top of your head, scan the entire body from top to bottom. Pay attention to what parts of the body are comfortable and which are not. At this stage, consciousness often begins to wander. It’s normal, just gently bring it back, to the physical sensations in the body.
Now pay attention to the mood. Do not evaluate or analyze it, just understand how you feel. Listen to the rhythm of breathing. Nothing needs to be done, no effort. Observe the natural rhythm of breathing. If you want, you can count the cycles of breathing, counting to ten and back.
At the end, completely defocus your attention. Let your consciousness get free for 10-15 seconds and do whatever it pleases.
Rule number 6: Embrace 8 times a day
During the pleasant process of embraces, the level of oxytocin increases – the so-called “molecule of love and morality” in the body. And the higher the level of oxytocin in the blood, the we are more benevolent to other people, more trustful and even more generous.
For example, oxytocin helps the newly minted mother to forget the birth pain, love the baby and establish a very important “mother-child” relationship for him. A scientist from Claremont University, Paul Zack, who was nicknamed Doctor Love, recommends not only contact hugs, but also friendly communication in social networks. And besides, entertainment like “roller coaster”.
The fact that the brain perceives the game situation as a real danger and urgently increases the production of oxytocin, which will help to establish communication with possible “allies” against “enemies.” Another option is to have sex, better vaginal (this is called Ferguson’s reflex).
Rule number 7: Turn on the light
It is known that serotonin is better synthesized in the light, and in the dark, a melatonin sleep hormone is produced, which, unfortunately, is responsible for seasonal depression, and for lack of desire to communicate with the opposite sex. In fact, why, when is it time to hibernate? Not without reason in countries where there is little sun, the level of suicide is high, and the birth rate, on the contrary, is low. Deceiving nature is simple.
In autumn and winter, when the light day is short, you do not need to save electricity and to light the maximum everywhere. Even better – sunbathing under a quartz lamp (1-5 minutes a day, in special glasses and only after consulting a doctor). And, of course, it’s not dark yet, at any opportunity to escape to the street. In favor of picnics and lunches in the open air, and the fact that surrounded by greenery, we are in a better mood.
A study of 10,000 inhabitants of a megapolis, lasting 18 years, showed that the beneficial effect of staying in nature is manifested in five minutes.
Rule number 8: Go in for sports
Exercises are the necessary thing that can improve everything from posture to mood. Sport is necessary for mental health, as it contributes to the production of endorphins, which are responsible for a sense of pleasure, joy, euphoria and reduce physical and psychological pain. This is another little trick. After all, our brain can not understand that we lift weights and run for pleasure.
From the point of view of evolution, this is illogical. Logical to escape from danger. And in this case the brain is obliged to provide all-round support. For example, throw into the blood endorphins, which will not allow us to immediately die of terror in front of danger. Only 20 minutes of playing sports is enough to feel the euphoria, which will not let you go for another two hours. This is for you to tell any fitness instructor.