Foods that help to keep healthy our mental health

Some foods give people extra joy and happiness. Eating these foods increases the release of happiness hormones or happy hormones in the body. This creates a feeling of well-being.

Dopamine, serotonin, oxytocin and endorphin – these four hormones are known as happiness hormones.

Food plays a role in the release of dopamine. The more beneficial bacteria in our intestines, the more dopamine is released. To increase the number of intestinal bacteria, we should eat foods rich in good fats, fermented foods and fiber. We should eat enough foods like fatty fish, fish oil, olive oil, yogurt, spinach, vegetables, sea fish, etc. Fried, processed and packaged foods should be avoided as much as possible. Apart from this, being cheerful, going for a walk, and wearing favorite clothes also increase the release of dopamine.

Serotonin helps in the movement of intestinal muscles. Only 1 percent of serotonin is released in the brain. This 1 percent of serotonin affects mood, sleep, memory, appetite, well-being, etc. Omega-3 fatty acids, fiber-rich foods, vitamin B-12 and vitamin D increase the release of serotonin. Along with food, a good night’s sleep helps in increasing the release of serotonin. Foods with anti-inflammatory properties such as cinnamon, cloves, turmeric, flax seeds, chia seeds should be added to the food list.

Endorphins naturally relieve pain. When we are physically or mentally injured, endorphins are activated and heal our pain. Excess weight, depression, high blood pressure reduce the release of endorphins. Therefore, to reduce weight and blood pressure, you should eat low-carb, high-protein, moderate good fat and fiber-rich foods. Laughing, listening to your favorite songs, following religious precepts, and exercising increase the release of endorphin hormones.

Oxytocin is produced only in the body of mammals. It is secreted from the posterior pituitary gland in humans. Oxytocin works in the brain of mammals. In the human body, it is secreted during female reproduction, especially during childbirth and after childbirth. The release of oxytocin is controlled by vitamin ‘C’. Therefore, along with other foods, you should eat enough vitamin ‘C’-rich foods every day.

The most neglected organ of our body is the small intestine. Eating unhealthy foods affects the small intestine. These unhealthy foods reduce the number of beneficial bacteria in the small intestine. This increases our risk of gas, fatty liver, cholesterol, and constipation or kidney problems. Again, the number of these good bacteria is decreasing due to the side effects of various types of drugs. This disrupts the release of all types of happiness hormones, including dopamine.

Things to do

• Any medicine, including gastric medicine, should not be taken without the advice of a doctor.
• Make a habit of eating red flour, fiber-rich rice.
• Fermented foods such as sourdough, panta can be eaten. Try to eat sea fish 2-3 days a week.
• Exercise for 30 minutes once a day. Go for a short walk one day a week. Sleep for 6-7 hours at night.

Md. Iqbal Hossain, Senior Nutrition Officer, Chittagong Diabetic General Hospital