Happiness & Weight Loss

So, they go together for most people. There are physical proven reasons for this. Serotonin is a key component to happiness and weight loss both because the feeling of satisfaction helps people who crave food in times of stress or high emotion. With normal serotonin levels, people can better manage their emotional fluctuation without reaching for food as a crutch. There is nothing wrong with having a full array of emotion but to use the emotion as an excuse for eating puts people into a vicious cycle. They can not break the cycle and are accused of lacking willpower when in fact there are many physical, mental, environmental and genetic reasons for overeating. So, while I do not want to suggest we are a depressed country full of over eaters, I do think between a lack of sunshine in the winter, limited time to exercise, an indoor lifestyle and stressful long hours, we do need to step back and just make sure we are actually happy, especially if the pounds are piling on compounding the depressing feelings.

To break the cycle of eating in times of stress, disappointment, listlessness or actual depression (or any time when you are not hungry), there are some simple steps you can take.

• First, boost serotonin by eating foods with tryptophan. Tryptophan is an amino acid that makes the brain increase its serotonin production. If you think you need more tryptophan than that in your diet, a supplement of 5-hydroxytryptophan is already in the form to which regular tryptophan would be converted by the liver making the conversion to serotonin easier. While turkey is famous for its tryptophan content causing sleepiness, there are better sources of it out there. Especially good vegetarian sources are crimini mushrooms, mustard greens, spinach, tofu, soybeans, kelp, asparagus, broccoli, cauliflower and many other vegetables but animal products, especially shrimp, are also very high in it. The happiness derived from tryptophan tends to be calming and it is helpful for sleep cycles and the relief of anxiety.

• B-vitamins are also crucial to mood and happiness. Folic acid is frequently part of all-natural depression relief and vitamins B6 and B3 are also big factors in creating serotonin. B-3 (niacin) can be found in crimini mushrooms and asparagus, romaine lettuce, mustard greens, peas and legumes as well as many animal products. B3 from corn is more readily absorbed when lime is used in the processing of cornmeal (for example in tortillas). Foods heavy in B6 include spinach, bell peppers, turnip greens, garlic, bananas, celery, mushrooms, cabbage and many others as well as fish but often a B6 supplement is often recommended especially if focus or attention is an issue. Folic acid in lentils, chick peas, beans, oranges, broccoli, lettuce, spinach and asparagus among many other vegetables is easily absorbed and plays a role in mood probably because neurotransmitters rely on it to perform their functions.

• Magnesium is another mood enhancer and a low level is associated with depression. A spoon of blackstrap molasses provides a lot of magnesium. Swiss chard, pumpkin seeds and spinach are also full of it and many vegetables contain enough of it that it is easy to collect a day's supply. Magnesium is also calming and used to eradicate an inability to relax, anxiety and sleeplessness.

• There are stronger herbal teas for people who want to feel a boost of happiness during the day. St. John's Wart tea has been used for centuries and is a reliable source of mood enhancement, enough to keep people from reaching for a bag a chips in the middle of the afternoon. While it should be used with caution and care, it is certainly safer than mood medication, and much safer than any diet pill. Valerian tea is also a relaxing herbal tea, and, while it is best taken at night, it can cause relaxation for those facing anxiety, and especially for those who reach for food when anxiety hits. Valerian is a little stronger and can help anxious insomniacs sleep like a log but would probably tire out most people using it during the day. Hawthorne is harmless and associated with happiness.

In addition to the above, exercise every morning is probably the best solution for mild to severe depression, and spending some time in the sun boosting vitamin D and eliminating the seasonal affective disorder that the entire northeast is claiming to have this winter is not a bad idea. So, if you are reaching for food out of boredom, depression, lack of enthusiasm, stress, anxiety or annoyance, try out a diet based on some of these foods and see if the desire to eat in between meals can be curbed...

And by the way, because I was recently asked about it, I do not condone the mainstream diet pill route. Over the counter diet pills can cause heart palpitations, shakiness, extreme over-enthusiasm (inability to relax), jitters and many worse serious side effects. They have caffeine and instead of inducing relaxation, they just add to your body's feeling of stress. Appetite suppressants also tend not to work because most people do not overeat due to hunger; they eat when they are full due to extenuating circumstances. So, spring is here and hopefully you have all snapped out of your winter blues by now but should they come back, arm yourself with nutrients!

Pictured above, happy kids eating happy foods on the beach...