Nutritionist Swati Bathwal explains foods to uplift your mood

Stress is often given a bad name. Research shows that stress can be good for our body. Short term stress which we experience in our daily life for a short period of time can boost our cells' health. Stress is harmful only when we have a high dose of chronic stress for years or through a traumatic experience.

Through a phenomenon called hormesis, short term cells can boost our cellular health. Our cells carry DNA and each DNA is made up of Telomeres. Research shows that short term stress does not denature our telomeres and keeps our cellular health intact but a high dose of chronic stress that wears off for years can distort the shape of our DNA causing those cells to die and age. There are four happy hormones which we can boost through our lifestyle change.

Uplifting your mood and science behind it

Boost Happy hormone, Serotonin through carbohydrates and tryptophan- When we are stressed we crave for sugars. This is because serotonin cannot pass through our blood-brain barrier without carbohydrates and tryptophan. Tryptophan also helps in the production of serotonin. Low levels of tryptophan can cause irritability, anger and depression. When we consume carbohydrates, it shunts the non tryptophan amino acids out of the bloodstream and into the muscles and allows tryptophan to become more accessible to the brain.

A rich source of low glycemic carbohydrates like unprocessed carbohydrates like grains and fruits are essential for tryptophan access into the brain. Good sources of tryptophan are sesame, sunflower and pumpkin seeds. Even black coffee can be useful in reducing symptoms of low but not more than 6 cups a day. Excess black coffee and processed refined sugars can increase the risk of depression.

Fasting improves a neurotransmitter called BDNF (Brain derived neurotrophic factor) which increases availability of both dopamine (feel good hormone) and serotonin hormones in the brain. BDNF controls the growth of the new cells in the brain. A plant based diet rich in fruits and vegetables and 1 teaspoon of spice turmeric with a pinch of black pepper can increase BDNF by 50%. But fasting should be practised under supervision. Some other natural foods that help increase BDNF are plant foods like apples, berries, grapes, onions, green tea, and our Indian spices like cloves, oregano, cinnamon, nutmeg. Eating more fruits and vegetables will make you happier, calmer, energetic and positive throughout the day.

Oxytocin is a love hormone which releases through physical touch, petting animals, helping others help and socialising and Endorphins are our body’s natural pain reliever hormones which our body produces in response to stress or discomfort. Endorphin levels also tend to increase when we engage in reward- producing activities like exercise, listening to music, watching a movie or just laughing. Research shows that aerobic exercise for 4 months performed 3 times a week for 45 minutes can uplift mood. Exercise also conserves our Telomeres. Exercise helps to increase all 4 happy hormones in the body.

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