lesbiaphrodite
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The happiness diet
By Helen Hawkes
April 08, 2007 12:00am
IT'S the state of mind most of us aspire to, but it can often be elusive. Helen Hawkes discovers how to be happy.
To be happy you would need: a) a highly paid job; b) perfect health; c) a partner who looked like Hugh Jackman/Scarlett Johansson and d) about $20,000 worth of plastic surgery. Right?
Wrong. Some of these things may help temporarily, but international studies have consistently shown that happiness is not related to being rich, healthy or gorgeous.
As scientists continue to delve deeper into the realm of "positive psychology" what they know is this: as long as we have enough food to eat and a roof over our head, we have a pretty good potential for bliss.
What we might need, however, are ways to boost the amount of "happy" neurotransmitters - chemicals that send electrical signals between cells in our brain.
Physical therapy
Thirty-five-year-old Arabella Koz, from Peregian Beach in Queensland, says, "Nothing beats a brisk walk barefoot on warm, firm, powdered sand and then a head-on dive into surf. It helps you set the tone of your mood for the day. A game of tennis also works."
Studies have found activities such as running, swimming or tennis are associated with significant elevations of endorphins (neurotransmitters that have a similar effect to morphine), says Dr Timothy Sharp, director of Sydney's Happiness Institute.
It seems that elated feeling you get after exercise, which seems to be more related to aerobic activities than a gentle stroll, can last up to half a day.
Exercise also improves cardiovascular function, which may be good news for those who are feeling blue, says neuroscientist Dr Joseph Ciorciari, of the Brain Sciences Institute at Swinburne University of Technology in Melbourne.
"There is some evidence that people who suffer from depression have poor circulation in the front areas of the brain," he says.
However, for people with severe depression, a jog shouldn't be considered a remedy, he cautions.
But for everyone else, the added benefits of exercise are a sense of accomplishment, stress relief and enhanced self-esteem.
Acupuncture can also be beneficial. It increases blood and energy flow, which may give you a physical and psychological boost, says traditional Chinese medicine practitioner Peter Apte, of Erina, NSW.
"Chinese herbs and acupuncture can also treat underlying conditions that may cause depression, not just mask the symptoms," he says.
Happiness tip: Choose a fitness activity you enjoy and work up a sweat at least three times a week for 30 to 40 minutes. Also, consider alternative therapies including acupuncture, kinesiology and Neuro Linguistic Programming (NLP).
Mood food
A poor diet can make you anxious and fearful, depressed, tired and even suicidal, according to researchers at Roehampton University in the UK.
But while everyone knows eating plenty of fruit and vegies, lean protein and wholegrain foods will enhance health, there's some special foods you should eat if you want to feel happier.
To boost levels of serotonin, the neurotransmitter that can be low in people suffering from depression, eat poultry, sardines, salmon, fresh tuna, nuts and seeds.
The UK's Food and Mood Project says turkey and chicken contain mood-enhancing tryptophan, an amino acid that is converted into serotonin.
Carbohydrates can boost tryptophan levels too, says Dr Judith Wurtman, author of Managing Your Mind & Mood Through Food (Perennial Library).
Studies from Harvard and Oxford universities found that women on high-protein/low-carbohydrate diets lower their serotonin levels, making them more prone to weight gain relapse, depression, craving, bingeing, bulimia, severe PMS and seasonal affective disorder.
But what about chocolate, which many people swear by as an instant mood-lifter?
Natasha Stipanov from Melbourne joins a group of colleagues each day for "three o'clock choc".
"It gives us all five minutes away from the desk and we get a chance to walk and talk, get our chocolate, then head back to get on with the day," she says.
Chocolate contains a naturally occurring substance called phenylethylamine that can enhance endorphin levels and act as a natural antidepressant. But it can be addictive and contains lots of simple sugar, which in large quantities is bad for your health. So try to show a little restraint!
Happiness tip: Stock up on turkey, chicken, fish, nuts, seeds and complex carbohydrates. Make oatmeal cookies for snacks, or turkey on rye with cranberry sauce and snowpea sprouts for lunch. Buy some dark, organic chocolate and have a small amount as a treat. Switch coffee for herbal tea.
Relax and feel good
Tibetan monks have been shown to have consistently increased levels of serotonin. In a 2001 study at the University of Wisconsin, researchers used brain imaging to show that meditation shifts activity in the prefrontal cortex from the right hemisphere to the left. This means you are more likely to be enthusiastic, relaxed and happy.
Angelina Pappas, a 34-year-old Sydney life coach, says, "Meditating four times a week for about 20 minutes makes me feel more peaceful and centred."
You don't have to go all yogi. Just stare at your favourite nature photo, watch a candle or even just lie down and relax every muscle in your body.
Happiness tip: "The key seems to be regular practice, which most coaches would define as at least five to 10 minutes daily," says Dr Sharp.
Get out more
Interaction with people may stimulate a brain chemical called oxytocin, often referred to as the love transmitter, says Dr Ciorciari.
"This reinforces a bond between people and makes you feel good," he says.
Happiness tip: Make an effort to connect to friends, or potential friends, through social activities at least twice a week. Join a class or a sports club.
10 more tips for happiness
Treat yourself like you matter. Cook delicious meals, read books you love.
Schedule something that makes you happy into every day.
Practise gratitude. Keep a journal and write down everything that goes right.
Live happy. Fill your home with things you love to look at and be reminded of.
Cut down on violent or depressing media. Buy yourself a book of humour.
Do less. Go slower. Talk on the phone less. Spend a whole day playing truant.
Volunteer to visit the elderly or adopt a pet. You'll feel good about yourself.
Don't keep delaying pleasure. Go abseiling or take that holiday.
If you hate your job, see a careers counsellor to find a new path.
Keep a smiley face or a joke on the bathroom mirror.
By Helen Hawkes
April 08, 2007 12:00am
IT'S the state of mind most of us aspire to, but it can often be elusive. Helen Hawkes discovers how to be happy.
To be happy you would need: a) a highly paid job; b) perfect health; c) a partner who looked like Hugh Jackman/Scarlett Johansson and d) about $20,000 worth of plastic surgery. Right?
Wrong. Some of these things may help temporarily, but international studies have consistently shown that happiness is not related to being rich, healthy or gorgeous.
As scientists continue to delve deeper into the realm of "positive psychology" what they know is this: as long as we have enough food to eat and a roof over our head, we have a pretty good potential for bliss.
What we might need, however, are ways to boost the amount of "happy" neurotransmitters - chemicals that send electrical signals between cells in our brain.
Physical therapy
Thirty-five-year-old Arabella Koz, from Peregian Beach in Queensland, says, "Nothing beats a brisk walk barefoot on warm, firm, powdered sand and then a head-on dive into surf. It helps you set the tone of your mood for the day. A game of tennis also works."
Studies have found activities such as running, swimming or tennis are associated with significant elevations of endorphins (neurotransmitters that have a similar effect to morphine), says Dr Timothy Sharp, director of Sydney's Happiness Institute.
It seems that elated feeling you get after exercise, which seems to be more related to aerobic activities than a gentle stroll, can last up to half a day.
Exercise also improves cardiovascular function, which may be good news for those who are feeling blue, says neuroscientist Dr Joseph Ciorciari, of the Brain Sciences Institute at Swinburne University of Technology in Melbourne.
"There is some evidence that people who suffer from depression have poor circulation in the front areas of the brain," he says.
However, for people with severe depression, a jog shouldn't be considered a remedy, he cautions.
But for everyone else, the added benefits of exercise are a sense of accomplishment, stress relief and enhanced self-esteem.
Acupuncture can also be beneficial. It increases blood and energy flow, which may give you a physical and psychological boost, says traditional Chinese medicine practitioner Peter Apte, of Erina, NSW.
"Chinese herbs and acupuncture can also treat underlying conditions that may cause depression, not just mask the symptoms," he says.
Happiness tip: Choose a fitness activity you enjoy and work up a sweat at least three times a week for 30 to 40 minutes. Also, consider alternative therapies including acupuncture, kinesiology and Neuro Linguistic Programming (NLP).
Mood food
A poor diet can make you anxious and fearful, depressed, tired and even suicidal, according to researchers at Roehampton University in the UK.
But while everyone knows eating plenty of fruit and vegies, lean protein and wholegrain foods will enhance health, there's some special foods you should eat if you want to feel happier.
To boost levels of serotonin, the neurotransmitter that can be low in people suffering from depression, eat poultry, sardines, salmon, fresh tuna, nuts and seeds.
The UK's Food and Mood Project says turkey and chicken contain mood-enhancing tryptophan, an amino acid that is converted into serotonin.
Carbohydrates can boost tryptophan levels too, says Dr Judith Wurtman, author of Managing Your Mind & Mood Through Food (Perennial Library).
Studies from Harvard and Oxford universities found that women on high-protein/low-carbohydrate diets lower their serotonin levels, making them more prone to weight gain relapse, depression, craving, bingeing, bulimia, severe PMS and seasonal affective disorder.
But what about chocolate, which many people swear by as an instant mood-lifter?
Natasha Stipanov from Melbourne joins a group of colleagues each day for "three o'clock choc".
"It gives us all five minutes away from the desk and we get a chance to walk and talk, get our chocolate, then head back to get on with the day," she says.
Chocolate contains a naturally occurring substance called phenylethylamine that can enhance endorphin levels and act as a natural antidepressant. But it can be addictive and contains lots of simple sugar, which in large quantities is bad for your health. So try to show a little restraint!
Happiness tip: Stock up on turkey, chicken, fish, nuts, seeds and complex carbohydrates. Make oatmeal cookies for snacks, or turkey on rye with cranberry sauce and snowpea sprouts for lunch. Buy some dark, organic chocolate and have a small amount as a treat. Switch coffee for herbal tea.
Relax and feel good
Tibetan monks have been shown to have consistently increased levels of serotonin. In a 2001 study at the University of Wisconsin, researchers used brain imaging to show that meditation shifts activity in the prefrontal cortex from the right hemisphere to the left. This means you are more likely to be enthusiastic, relaxed and happy.
Angelina Pappas, a 34-year-old Sydney life coach, says, "Meditating four times a week for about 20 minutes makes me feel more peaceful and centred."
You don't have to go all yogi. Just stare at your favourite nature photo, watch a candle or even just lie down and relax every muscle in your body.
Happiness tip: "The key seems to be regular practice, which most coaches would define as at least five to 10 minutes daily," says Dr Sharp.
Get out more
Interaction with people may stimulate a brain chemical called oxytocin, often referred to as the love transmitter, says Dr Ciorciari.
"This reinforces a bond between people and makes you feel good," he says.
Happiness tip: Make an effort to connect to friends, or potential friends, through social activities at least twice a week. Join a class or a sports club.
10 more tips for happiness
Treat yourself like you matter. Cook delicious meals, read books you love.
Schedule something that makes you happy into every day.
Practise gratitude. Keep a journal and write down everything that goes right.
Live happy. Fill your home with things you love to look at and be reminded of.
Cut down on violent or depressing media. Buy yourself a book of humour.
Do less. Go slower. Talk on the phone less. Spend a whole day playing truant.
Volunteer to visit the elderly or adopt a pet. You'll feel good about yourself.
Don't keep delaying pleasure. Go abseiling or take that holiday.
If you hate your job, see a careers counsellor to find a new path.
Keep a smiley face or a joke on the bathroom mirror.
