Happy intestine means happy person.
It is not a coincidence that almost 95% of the serotonin hormone, which makes us feel happy, is secreted in our intestines, known today as the second brain. Nutrition; Neurotransmitter synthesis directly affects the intestinal microbiota, which modulates sensory and stress-related diseases and pain perception. The development of the human microbiota occurs in parallel with the development of the brain, and these two systems are in bidirectional communication.
So how do emotions affect eating?
Food affects not only our physical health but also our emotions. . The most important factor that determines how we feel and whether we feel energetic is what we eat. Our emotions have a lot of influence on the food we eat and other eating habits. It has been found that the link between emotions and food is stronger in obese people than in non-obese people and dieters (Sánchez and Pontes 2012). The way we manage emotions has more of an impact on being overweight.
We're talking about how not only what we eat affects how we feel, but how we feel affects how we eat. In this context, Cooper et al. (1998) explain in their study that if you have problems in correcting your bad mood, you are more likely to develop an eating disorder and this situation is more likely to continue. It is useful to mention food addiction here. It is an action that is basically an effort to feel good, but over time, it loses control and leads to a state of addiction. The ability of sugar to release some serotonin - the happiness hormone - forms the basis of our food addiction.
Serotonin; It is an important neurotransmitter that the brain produces from tryptophan found in foods such as oysters, snails, octopus, squid, bananas, pineapple, plums, hazelnuts, milk, turkey, spinach and eggs. Regulation of sleep, appetite and impulse control are among the functions of serotonin, and increased serotonin levels are associated with good mood. Due to its precursor role in the production of the neurotransmitter serotonin (5-hydroxytryptamine, 5-HT), the presence of tryptophan is considered a key factor in the functioning of both mood and cognitive functions. Serotonin synthesis in the brain i depends on the presence of tryptophan. Consuming protein-rich meals increases the level of various amino acids in the blood. Tryptophan is one of the least abundant amino acids in dietary proteins. A protein-rich meal contributes to an increase in the proportion of larger neutral amino acids rather than tryptophan. This reduces tryptophan entry into the brain; Therefore, serotonin synthesis is also reduced. A protein-rich diet reduces serotonin synthesis in the brain, while a carbohydrate-rich/protein-poor diet increases serotonin synthesis. Consumption of foods with high carbohydrate content can also change the amino acid ratio in the blood. When blood sugar levels rise, insulin is secreted and insulin ensures that most amino acids in the blood - except tryptophan, which is bound to albumin - are absorbed by muscle tissues. As a result, the level of tryptophan in the blood increases relatively compared to other amino acids. Thus, high amounts of tryptophan bind to transporters and enter the brain, triggering serotonin synthesis. Many individuals who consume high amounts of carbohydrate-rich foods have been observed to experience positive mood changes, including those with depressive problems such as seasonal affective disorder, premenstrual stress syndrome, or nicotine withdrawal. Consumption of foods with high carbohydrate content can improve a person's mood by increasing the level of serotonin in the brain. In a study investigating carbohydrate consumption in young adults in New Zealand, participants who followed a diet in which plenty of fruits and vegetables were consumed reported feeling calmer, happier and more energetic.
Magnesium, found in dark green leafy vegetables and nuts, helps to feel calm and relaxed. It is known that almonds and pumpkin seeds are rich in gamma aminobutyric acid and tryptophan, which help sleep and calmness. It is known that foods such as meat, chicken, fish, cheese and eggs put the body on alert. Because the tyrosine found in such foods is involved in the synthesis of dopamine, which makes us feel more active and active. Folate, found in egg yolk, peas, asparagus, and dark green leafy vegetables, and vitamin B6 found in green vegetables and oily seeds such as nuts. Vitamin B12, found in mini and protein-rich foods, is one of the most basic elements of our smile and feeling good. B vitamins not only provide this effect by helping the nervous system function properly, but they also help us to have a high mood by reducing homocysteine levels in the blood, which can cause depression if they get too high. Consuming fish may have something to do with being more optimistic. Because the high amount of omega-3 fatty acids found in fish are thought to be associated with feeling more optimistic. Other nutritional sources of Omega-3 are nuts such as hazelnuts, almonds, walnuts, seeds such as flaxseeds, Chia seeds and purslane. Potatoes, yeast, cauliflower, oranges and eggs can be associated with self-confidence. Because it is thought that thiamine, or vitamin B1, may be related to self-confidence. In a scientific study conducted in 1999; It has been determined that lack of self-confidence and social problems are more common in people with vitamin B1 deficiency. It has been found that people begin to be more social and cheerful when their thiamine levels improve. Insufficient intake of selenium and B vitamins causes us to feel anxious. For this reason, dark green leafy vegetables, nuts and whole grains should be included on the tables. The foods that make us happiest are; They are slow-digesting carbohydrates and foods high in tryptophan, which helps secrete serotonin. Slowly digested carbohydrates; whole grain breads, whole grain pasta, bulgur, quinoa and dried legumes such as beans and chickpeas. Foods rich in tryptophan are nuts, sesame seeds, pumpkin and sunflower seeds, cheese types, meat, chicken, fish, turkey, shrimp and eggs. The thing that puts us under stress the quickest is the imbalance in our blood sugar. For this reason, foods that raise and lower blood sugar quickly, that is, foods with a high glycemic index, can make us feel aggressive. Foods with high glycemic index; white flour, white sugar, white bread, white rice, hot and mashed potatoes, some fruits such as watermelon and melon. However, rapid rise in blood sugar; It is also related to the speed of eating. This is why eating slowly makes you feel happier and calmer.
As the Ionian physician Hippocrates, the father of medicine, said, "You are what you eat."
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