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What if we told you that a few tweaks to your diet could make you a happier person? Have we got your attention? We spoke to Oriflame’s Wellness Formulation Expert, Dr. Anke Ginzburg to find out what good mood eating really means.
Why does food have the ability to alter our mood, and how does what we eat relate to our feelings?
Food is a very powerful tool and has a major impact on how we feel. If we do not have the nutrition that our bodily system needs, we will certainly feel the negative impact on our emotions. Eating high GI foods can give us an energy rush, which leaves us with low blood sugar, and a burnt out, lethargic feeling. While low levels of Vitamins from the B-family have been associated with negative mood swings.
One neurotransmitter that is often associated with feeling happy and content is serotonin. Serotonin satiates us after we have eaten a meal – it also contributes to the feeling of being in love. You can top up your serotonin levels by eating bananas, kiwi fruit and pineapples.
What are good fats (and bad ones) and what role do they play in our disposition?
Good fats are the ones that are needed by the body to function properly. Every cell in the body needs fats in order to function. When we refer to good fats, we often mean polyunsaturated fatty acids (or Omega-3 or -6 fatty acids), which are available in walnuts, flaxseeds, chia seeds or fatty fish.
Bad fats, or saturated fats, are obtained from processed food and do not occur in nature. These fats have a tendency to accumulate in the cardiovascular system, where they may clog blood vessels, leading to heart attacks and strokes. They also cause damage to your cell membranes and consequently your nervous system. So next time you reach for a doughnut, remember that the saturated fats in it won’t just end up on your hips, but in your brain too!
“Next time you reach for a doughnut, remember that the saturated fats in it won’t just end up on your hips, but in your brain too!”
Emotional eating is often linked to the eating of fatty and sugary foods – why do we crave “bad” foods when we feel down, rather than – let’s say, spinach?
Eating as an action, in itself gives us pleasure. Our brains are wired to flood our nervous system with dopamine when we eat certain foods, which make us happy.
The reason why we opt for fatty and sugary foods is actually evolutionary. The original intent of this mechanism was to ensure the survival of the human race in a time where food was very scarce. By connecting high calorie foods with the reward of pleasure, nature ensured that in times of starvation, we would not opt for the low calorie foods but ones with the highest caloric value.
The problem is that today we find these salts, fats and sugars in food that is particularly bad for us.
The term coined “hangry” refers to when someone is angry because they are hungry – is this a real thing? Why does it happen?
Hunger is very basic; it’s our body signalling that we need food. But scientifically speaking there is no such thing as “hangry”.
We are creatures of habit that tend to have fixed patterns of how and when we like to eat. We are used to feeling satisfied at certain times of the day and feel unbalanced – or “hangry” - when we don’t follow our usual eating patterns.
Why does processed food leave one feeling tired and sluggish?
Processed foods tend to be high in calories in the shape of saturated fats and sugar. And refined sugars often have a very high glycaemic index (GI). High GI foods can stimulate an energy rush, which after a short experience of euphoria leaves us with the crash of low blood sugar. This is the feeling of sluggishness.
What is a healthy – and happy – alternative to eat instead of processed snacks?
The answer has to be bananas – they’re the ultimate happy food. They’re balanced in complex carbohydrates and protein and contain various vitamins and minerals.
What does a “happy” diet look like?
A happy diet is balanced in protein, complex carbohydrates, good fats and micronutrients. Getting as much unprocessed or lightly cooked fresh and organic fruit and vegetable is key for the happy-dieter.
Words: Sophia Marinho de Lemos
Translation - Danish Mad Der Gør Dig Glad
Hvad nu hvis vi fortalte dig, at et par småændringer i din kost ville kunne gøre dig til et lykkeligere menneske? Har vi fanget din opmærksomhed? Vi har talt med Oriflames Wellness Formulation ekspert, Dr. Anke Ginsburg for at finde ud, hvordan det vi spiser påvirker vores humør.
Hvad er det der gør, at mad kan ændre vores humør, og hvordan påvirkes vores følelser af det, vi spiser?
Maden er et utroligt vigtigt element og har en stor indflydelse på, hvordan vi har det. Hvis vi ikke får de næringsstoffer, som vores system har brug for, så vil det uden tvivl have en negativ indflydelse på vores følelser. Det giver ganske vist et midlertidigt energikick at spise mad med et højt glykemisk indeks, men det efterlader os kort tid efter med lavt blodsukker og en udbrændt, tung og træt følelse i kroppen. Og så er negative humørsvingninger desuden blevet kædet sammen med mangel på vitaminer fra B-familien.
Et signalstof, som ofte forbindes med lykkefølelse, er serotonin. Serotonin er det, der giver os en følelse af tilfredshed, når vi har indtaget et måltid - og det har også en indvirkning på forelskelsefølelsen. Hvis man vil booste sit serotonin-niveau, kan man spise bananer, kiwi og ananas.
Hvilke fedtstoffer er gode (og dårlige), og hvad gør de ved vores humør?
De gode fedtstoffer er dem, som kroppen har brug for for at fungere ordentligt. Hver eneste celle i kroppen har brug for fedt for at fungere. Når man taler om det gode fedt, så mener man ofte de flerumættede fedtsyrer (eller Omega-3 eller -6 fedtsyrer) - dem finder man blandt andet i valnødder, hørfrø, chiafrø og fed fisk.
De dårlige fedtstoffer, eller mættede fedtstoffer, kommer fra forarbejdede madvarer og forekommer slet ikke naturligt. Disse fedtstoffer har en tendens til at akkumulere i vores hjerte-kar-system, hvor de kan blokere blodårerne, hvilket leder til hjerteanfald og blodpropper. De har også en skadelig effekt på cellemembranerne og derved på nervesystemet. Så næste gang du fristes af en doughnut, så husk på, at de umættede fedtstoffer ikke kun havner på dine lår - men også i din hjerne!
”Næste gang du fristes af en doughnut, så husk på, at de umættede fedtstoffer ikke kun havner på dine lår - men også i din hjerne!”
Trøstespisning er ofte forbundet med, at man spiser fede og søde ting - hvorfor har vi lyst til ”dårlig” mad, når vi er nede - og ikke spinat for eksempel?
Selve dét at spise giver os glæde. Vores hjerner er konstrueret sådan, at de sender masser af dopamin ud i nervesystemet, når vi spiser visse former for mad, som gør os glade.
Grunden til at vi går efter fede og sukkerholdige madvarer er faktisk et resultat af evolutionen. Den oprindelige mening med denne her mekanisme var at sikre menneskeracens overlevelse i en tid, hvor der ikke var særlig meget mad. Ved at forbinde indtagelsen af kalorierig mad med lykkefølelse, sørgede naturen for, at mennesker i sulteperioder ikke valgte at spise kaloriefattig mad, men gik efter maden med det mest koncentrerede indhold af kalorier.
Problemet er, at nu til dags findes de ingredienser, vi har lyst til - salt, fedt og sukker - ofte i forarbejdede madvarer, som er usunde for os.
Det engelske begreb ”hangry” er et ord for, når nogen er sur (angry), fordi de er sultne (hungry) - er dette en reel ting? Hvorfor sker det?
Sult er egentlig meget simpelt; det er vores krop, der fortæller os, at vi har brug for mad. Men rent videnskabeligt er der ikke noget, der understøtter begrebet ”hangry”.
Vi er vanedyr og har tendens til at have faste mønstre for, hvordan og hvornår vi gerne vil spise. Vi er vant til at blive tilfredsstillet og stille vores sult på bestemte tidspunkter på døgnet, og føler os ude af balance - eller ”hangry” - når vi ikke følger vores sædvanlige spisemønster.
Hvorfor bliver vi så tunge og trætte af forarbejdet mad?
Forarbejdet mad har en tendens til at være meget rig på kalorier i form af mættet fedt og sukker. Og raffineret sukker har oftest et meget højt glykemisk indeks (GI). Mad med højt GI kan give højt blodsukker og et hurtigt energiboost, men efter en kort rus styrtdykker blodsukkeret og bliver meget lavt. Og det er der, tungheden og trætheden kommer ind i billedet.
Hvad er et sundt - og lykkefremkaldende - alternativ til forarbejdede snacks?
Svaret må være bananer - de er den ultimative lykke-snack. De har en velafbalanceret kombination af komplekse kulhydrater og protein, og indeholder adskillige vitaminer og mineraler.
Hvordan spiser man sig lykkelig?
En lykkefremkaldende kost indeholder en god balance mellem protein, komplekse kulhydrater, gode fedtstoffer og sporstoffer. Hvis man gerne vil spise sig lykkelig, er alfa og omega altså, at så stor en del som muligt af kosten består af uforarbejdede eller let tilberedte frugter og grøntsager.
Skrevet af: Sophia Marinho de Lemos
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Years of experience: 17. Registered at ProZ.com: Jan 2016.
English to Danish (Experience with high profile companies like Klarna) Danish to English (Experience with high profile companies like Klarna) Swedish to Danish (Experience with high profile companies like Klarna) Swedish to English (Experience with high profile companies like Klarna)
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Adobe Acrobat, Adobe Photoshop, Microsoft Excel, Microsoft Office Pro, Microsoft Word, Willing to invest in and learn new tools, Powerpoint
I have worked with freelance translation for 10 years. I am born in Denmark to Danish parents so Danish is my first language. I have spent most of my childhood in Eastern Africa attending British and American International Schools so English is also a first language to me.
I have lived in Sweden for 12 years and speak and write Swedish fluently and have experience with translations from Swedish to both Danish and English. I have worked on a regular basis with large companies such as Viacom (MTV, Nickelodeon, VH1), Klarna, Translated, Protranslating, National Geographic, Asos, Oriflame and many more translating beauty editorials, news articles, manuscripts for tv shows and voice overs, content and articles for web and social media, ads, legal content, user manuals for technical and medical devices, ad words, product descriptions.
Subjects that I have experience with are music, arts, movies, tv, health and lifestyle, exercise, yoga, nutrition, legal, gaming, technical, culinary medical, online shopping, payment solution, cosmetics, fashion, trends and travel.
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