Munching Away to Happiness (3)

Minerals like vitamins are classified as micronutrients. They are required in small quantities for healthy functioning. As with vitamins, certain minerals contribute to a positive mood. Deficiencies in minerals are sometimes implicated in certain mental health problems. The main minerals implicated in affect on mood are magnesium, zinc, selenium and iron.

These nutrients appear to have a role in neurotransmission. Levels of magnesium and zinc have been shown to be lower in the blood of patients diagnosed with depression. Low selenium levels have been associated with poor mood. Supplementing the diet with selenium can lead to a subsequent improvement. Iron deficiency has also been implicated in poor mood and attention.

Minerals which can impact mood and their food sources include:

Magnesium
Veg - spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress
Nuts - Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan
Seeds - pumpkin, sunflower, poppy
Wholegrains - oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa
Dairy - plain yoghurt
Legumes - baked beans
Fruit - banana, kiwi, blackberries, strawberries, orange, raisins
Sweet - chocolate

Selenium
Veg - mushrooms, garlic, spinach
Wholegrains - wheat germ, brewers yeast, barley, rye, oats, long grain brown rice
Meat - turkey breast
Fish/seafood - Cod, Tuna, Halibut, Salmon, shrimp
Legumes - tofu
Nuts - brazil nuts
Dairy - mozzarella cheese
Seeds - mustard, sunflower

Zinc
Cereals - fortified breakfast cereal
Nuts - cashews, walnuts, almonds
Dairy - mozzarella, Swiss, cheddar cheeses, low fat yoghurt
Pulses - chick peas, kidney beans, baked beans, lima beans
Legumes - lentils, miso
Seafood/fish - oysters, mussels, shrimp
Meat - chicken (dark meat), turkey, lamb, pork
Seeds - pumpkin, sesame
Vegetables - spinach, mushrooms, squash, asparagus, broccoli
Fruit - blackberries, kiwi
(The concentration of zinc in plants varies based on levels of the element in soil.)

Iron
Cereals - fortified breakfast cereal
Veg – spinach, peas, broccoli
Fruit/dried fruits - blackberries, kiwi, pomegranate, prunes, raisins, apricots
Pulses - kidney beans, baked beans, lima beans
Meat – red meat. chicken, turkey
Fish/seafood - Cod, Tuna, Salmon
Legumes- tofu
Nuts - almonds
Wholegrains – wheat, millet oats, brown rice

It has not been proven unequivocally that people with a low mood affect have a lower mineral status than the general population. However, a sensible diet is sure to bring some zing in the routine.

References:

1. Sanstead HH. A brief history of the influence of trace elements on brain function. Am J Clin Nutr. 1986;43:293-8. [PDF]

2. Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]

Munching Away To Happiness (2)

The relationship between certain vitamins and mood is well established. The importance of specific vitamins in neurotransmitter systems is also known.

Some vitamins which are known to affect mood, attitude and thus happiness levels include B1 (thiamine), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), B9 (folic acid) and C (ascorbic acid). All vitamins must be derived from the diet.

Several studies have shown that participants experienced low mood, irritability and fatigue when their thiamine status was low. On increasing the thiamine status their mood improved. Individuals with low levels of pyridoxine have been shown to display more irritability, depression, hostility and anxiety as compared to individuals with normal levels. Folate deficiency has been implicated in both depressed moods and in major depression. Patients with low levels of folate and B12 exhibit poorer moods than patients who have at least one of the vitamins at a normal level.

When deficiency of these vitamins occurs, the initial reported symptoms may well be only behavioural or psychological disturbances. Sometimes psychological symptoms can occur in the absence of physical signs of a deficiency. Scurvy from vitamin C deficiency is often preceded by irritability and a general malaise. There is a subset of individuals with Vitamin B12 deficiency who present with psychiatric symptoms in the absence of anaemia.

It has been shown that adequate repletion of the vitamins can improve cognitive functioning and reverse mood alterations triggered by the deficiency.

Vitamins which can impact mood and their food sources include:

Vitamin B1
Wholegrain - spelt bread, oats, brown rice, barley, fresh pasta
Veg - peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress, green peas, aubergine, brussel sprouts
Pulses - lentils
Legumes - Soya milk
Seeds - sunflower seeds
Nuts - Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Fish/seafood - tuna, salmon, mussels

Vitamin B3
Wholegrain - brown rice, rice bran, wheatgerm
Veg - broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash
Nuts - peanuts
Meat - pork, turkey, chicken
Fish - tuna, salmon
Seeds - sunflower seeds

Vitamin B6
Wholegrains - brown rice, oats, bran, barley
Fruit - bananas, mango
Fish - tuna, trout, salmon
Veg - avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato
Meat - chicken, turkey
Beans - lima beans, soy beans
Pulses - chickpeas
Seeds - sunflower

Vitamin B12
Meat - chicken, turkey, lamb
Fish/Seafood - salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Dairy Products - cottage cheese, low fat yoghurt, boiled or poached eggs, milk

Folic acid
Veg (especially green leafy) - Spinach, lettuce, asparagus, beets, Savoy cabbage, broccoli, green peas, fresh parsley, brussels sprouts, cauliflower, avocado
Fish - cod, tuna, salmon, halibut, shrimp
Meat - turkey
Nuts and Seeds - peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts
Beans and Pulses - lentils, chick peas, black beans, kidney beans, pinto beans
Fruit - oranges

Vitamin C
Veg - red pepper, red cabbage, broccoli, brussel sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Fresh fruit - strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple

A balanced diet which includes these vitamins may just be the right thing to bring out that spontaneous smile.

Reference:

Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]

Munching Away to Happiness (1)

Conventional wisdom mentioned that what we eat effects on our thoughts and feelings. Modern day research has also shown that there exists a relationship between a person’s diet and his mood. The food we consume can influence the chemical composition within the brain and affect our mood.

Food can affect the production and release of neurotransmitters. Neurotransmitters are messengers which allow neurons to communicate information amongst themselves. Some food substances contain amino acids which are precursors to neurotransmitters. Fats consumed in the diet can directly affect the brain cell membrane structure and substance.

Serotonin which is a monoamine neurotransmitter is also known as the 'feel-good hormone', and is involved in the regulation of mood and sleep. It is made in our body from an amino acid called tryptophan. In healthy people with high trait irritability, tryptophan has been shown to increase agreeableness, decrease quarrelsomeness and improve mood.

Orally taken serotonin does not enter the brain. However the precursor tryptophan and its metabolite 5-hydroxytryptophan (5-HTP) can enter the brain. Increase in consumption of tryptophan can lead to increase in brain serotonin. By eating a balanced diet of which includes foods that contain tryptophan, the levels of serotonin can be increased.

Foods containing tryptophan include:

Vegetables - spinach, cabbage, watercress

Pulses - lentils, chick peas (hummus)

Nuts - almonds, pistachios, hazelnuts, peanuts,soy nuts

Seeds - poppy, pumpkin, sesame seeds

Legumes - kidney, soya, lima beans

Lean meat - skinless chicken, skinless turkey

Dairy - plain yoghurt, milk, eggs, cheddar, gruyere, swiss, cottage cheeses

Fruits - bananas, pineapple, plums, dates, figs, prunes

Wholegrains - porridge oats, brown rice

Of course there is a catch. Conversion of dietary tryptophan to serotonin is affected by other factors. Other competing amino acids present in the protein may hinder its transport to the brain. Carbohydrates may increase tryptophan’s availability, because the insulin released by them puts the competing amino acids to a different use. Thus eating small amounts of brown rice, wholemeal bread, porridge oats along with the protein food is useful. Further, different enzymes, minerals and vitamins are required to convert tryptophan to serotonin.

Other methods to increase serotonin include:

1. Exposure to sunlight (bright light)
2. Exercise

Reference:

Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci 2007;32:394-9. [PDF]

Happiness in Relationships

The primary trait to look for in a partner is strength of character.

I thought about it and I find it very apt. Good character values are not only uplifting and inspiring but also come in useful during times of interpersonal conflict.

In an article, author Karen Salmansohn says that to find sustainable happiness in love, one must prioritize finding a person who:

1. Values growing as a person.

2. Understands that a relationship serves the double function of ‘den of pleasure’ (fun, companionship, etc which keep the passion thriving) and ‘laboratory for growth’ (to inspire, nurture and motivate each other to achieve eudaimonia).

Self Image and Individual Happiness

A significant factor which influences our happiness levels is our ‘self-image’. If you sit back and think about yourself, how do you perceive yourself as in general? Do you see yourself as a serious person, as a grim person, a no-nonsense person, a melancholic person or a happy person? Our perceived self-image makes us seek and enact accordingly. A person who has a melancholic image will find reasons to burden himself with heavy thoughts even under happy circumstances. A person who has an image about himself which communicates humour or happiness will find reasons to smile even at the dullest occasion.

An American cosmetic surgeon Maxwell Maltz noted that after corrective plastic surgery some patients experienced an immediate increase in self-esteem. However, in some cases the patients continued to feel inadequate. He then recognized that reconstruction of the physical image would not help, if there was no reconstruction of the ‘non-physical face of personality’ or ‘self-image’. He developed Psycho-Cybernetics, a system of ideas through which, one could improve one's self-image and, in turn, lead a more successful and fulfilling life. The book Psycho-Cybernetics includes several techniques and is considered a classic personal development book.

The self-image in general and that related to happiness is imbibed at various moments subconsciously and soon we start identifying that image as ourselves (‘this is me’). The fact is that this is how we have come to consider ourselves as, slowly over a period of time. The self-image can be changed through deliberate intent.

The initial step would be to relax and then create an image of yourself as happy and joyful. Imagine how you would behave, act and feel if you had the new image. Associate words like happy, joyful, cheerful, jolly, blissful, humourous, mischievious etc with this image. This may need to be practiced frequently, particularly when you recognize that you are exhibiting the previous unhappy behaviour. Several experts mention that a behaviour practiced over twenty one days becomes a habit. Each time while practicing add more details (like speech modality, appearance).

It would be very useful to align this image with the individual definition of happiness.

Individual Happiness

It is essential that individuals are clear about their definition of happiness. In the absence of a clear definition there is all probability of a person being swayed by each propounded concept targeted towards him.

Though there are various concepts of happiness, I find the concepts of hedonia and eudaimonia to include a lot of aspects and easier to comprehend.

Hedonism: The doctrine that pleasure is the sole or chief good in life. A hedonist strives to maximize the net pleasure (pleasure minus pain).

Hedonism has been expressed in many forms and expressions have ranged from a narrow focus on bodily pleasures to a broad focus on appetites and self-interests. Hedonism is broadly said to include pleasures of both the mind and body.

Eudaimonia: Eudaimonia has been defined as the subjective experiences associated with doing what is worth doing and having what is worth having.

The adjective eudaimon is a compound word comprised of ‘eu’ meaning “well” and ‘daimon’ (daemon), which refers to a sort of guardian spirit. Eudaimonia could literally translate to “the state of having a good indwelling spirit, a good genius”.

As per the Aristotelian definition, people achieve eudaimonia by developing their ultimate potential and bringing this excellence and virtue to action.

According to positive psychologists, eudaimonia occurs when people’s life activities are most congruent with deeply held values and are holistically or fully engaged.

In Nicomachean Ethics, Aristotle mentions three prominent kinds of lifestyles (1) the life of pleasure, (2) the life of practical activity (politics), and (3) the philosophical (contemplative) life.

Within the definitions of a pleasant life, good (engaged) life and meaningful life, I find the concept of the ‘meaningful life’ appealing. A meaningful life consists of using characteristic strengths in the service of something you believe is larger than yourself. I would add to it the perspective of developing the strengths to the level of excellence. This would be an acceptable definition. Well, just to be a bit greedy I would maybe sprinkle in some hedonistic moments.

Personal Energy

Personal energy has been mentioned to have four dimensions: Physical energy, Emotional energy, Mental energy and Spiritual energy. For a greater sense of well being these aspects of energy can be expanded and regularly renewed by intentionally practiced and precisely scheduled behaviours.

The personal energy audit below helps to identify the state of our energy management skills.

Body
__ I don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.
__ I frequently skip breakfast, or I settle for something that isn’t nutritious.
__ I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).
__ I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat it at all.

Emotions
__ I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.
__ I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always really with them.
__ I have too little time for the activities that I most deeply enjoy.
__ I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.

Mind
__ I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by e-mail.
__ I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high
leverage.
__ I don’t take enough time for reflection, strategizing, and creative thinking.
__ I work in the evenings or on weekends, and I almost never take an e-mail–free vacation.

Spirit
__ I don’t spend enough time at work doing what I do best and enjoy most.
__ There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.
__ My decisions at work are more often influenced by external demands than by a strong, clear sense of my own purpose.
__ I don’t invest enough time and energy in making a positive difference to others or to the world.

How is your overall energy?
Total number of statements checked: __
Guide to scores
0–3: Excellent energy management skills; 4–6: Reasonable energy management skills; 7–10: Significant energy management deficits; 11–16: A full-fledged energy management crisis

What do you need to work on?
Number of checks in each category:
Body __; Mind __; Emotions __; Spirit __;
Guide to category scores
0: Excellent energy management skills; 1: Strong energy management skills; 2: Significant deficits; 3: Poor energy management skills; 4: A full-fledged energy crisis

Reference:

Schwartz T, McCarthy C. Manage your energy, not your time. Harvard Business Review. October, 2007. [Full text]