BOOSTING HAPPINESS - Nourish Your Body

Sometimes as a Health Coach I end up having to be the bearer of bad news, especially when it involves my clients’ favorite vices. But here’s a PSA I’m delighted to pass along: Happiness is good for your health!

In case you hadn’t heard, happiness doesn’t only make us feel good emotionally, but numerous studies* have linked happiness (sometimes identified as positivity or optimism) to longevity, lower stress, better sleep, fewer health problems, and lower risk of cardiovascular disease. Part of these results are likely due to the fact that happy people engage in healthier habits, like exercise and social interaction, but there are also deeper forces at work.

When we feel happy and positive, our body creates and releases the hormone and neurotransmitter, serotonin, otherwise known as the ‘happy chemical.’ Serotonin is an absolute superstar for our health. For starters, the receptors for this chemical of emotion are largely in our gut, so serotonin plays a big part in the regulation of our digestive system, and (since 80% of our immune system lies in our gut) it boosts our overall immune function.** Serotonin also aids in wound healing by promoting blood clotting, helps with pain management by decreasing our perceived pain, lowers stress, reduces inflammation, helps to regulate our sleep, provides motivation for healthier habits like exercise (which in turn releases endorphins- a natural pain and stress reliever) and social engagement (which releases more serotonin), reduces depression and anxiety, and as a result of all of these- increases lifespan and reduces risk of chronic disease.

This is all great news, but if you’ve been struggling to feel happy (and let’s face it, for many people right now, the struggle is real), you can still boost your happiness and serotonin levels with both diet and lifestyle choices. Many foods contain tryptophan, the amino acid the body uses to produce serotonin. And there are many known actions you can take to trigger the release of serotonin.

Ten healthy foods that contain tryptophan, along with two other favorite mood-boosting foods:

Cacao: My favorite! Sometimes referred to as the ‘love drug’ because it contains phenylethylamine, a natural stimulant that comes from mood-boosting amino acids. Cacao also contains magnesium which relaxes you. Choosing dark chocolate (70%+) will give you more cacao and less sugar, or choose alternatively sweetened chocolate, like Dr. Bronner’s or Hu.
Coconut meat/unrefined coconut oil: Contains lauric acid (a fatty acid only otherwise found in breast-milk), and is one of the healthier ways to take in saturated fat, which is known to boost mood.
Salmon: Rich in tryptophan, and is one of the best sources of omega 3’s, which are also known to boost mood and combat depression.
Nuts: Good source of tryptophan and healthy fats.
Eggs: Contains tryptophan, saturated fat, and omega 3’s.
Bananas and plantains: Contains tryptophan, magnesium which relaxes you, and B6, which helps relieve depression.
Turkey (one of the better known sources of tryptophan) and chicken.
Tofu, beans and lentils: Great vegetarian protein sources of tryptophan.
Pineapple: Contains tryptophan and satisfies a sweet tooth
Tomatoes: Rich in tryptophan.

Ten lifestyle ways to boost serotonin:

Gratitude journaling: Practicing gratitude is one of the best known ways to boost serotonin.*** List at least five things daily for which you are grateful, in a journal.
Spending time with animals: Taking care of an animal also gives you purpose.
Spending time in nature: Listening to the wind through the trees, or the waves in an ocean, gets you back to the rhythm of nature, helps give you perspective and grounds your energy.
Being in service, volunteering.
Getting your basic needs met: Hydration, eating fresh fruits and veggies, getting real, whole-food-nutrition, sleep.
Moving your body: Exercise boosts serotonin, releases endorphins and lowers cortisol (the stress hormone).
Sunlight: Exposure to sunlight triggers the release of serotonin.
Hugs, physical touch, and deep and loving connection: A great way to boost serotonin.
Scents: Increases serotonin and dopamine levels, especially the scent of vanilla. Lemon balm has also been linked to better mood. Essential oils or non-toxic candles are a great way to go.
Deep breathing: Stimulates the release of serotonin and endorphins, reduces cortisol, and calms the nervous system.

Two bonus tips (things that get in the way of happiness)!

Put away social media: Comparing yourself to others can cause depression, not to mention a feedback loop of bad news.
Consume less sugar and refined high glycemic flours: They cause your blood sugar to spike (momentary hit of happiness) and then crash, making you feel depressed. Eating real, whole food will help stabilize your blood sugar.

Wishing you a happy, healthy summer!

Photo by Timon Studler on Unsplash