Every emotion we feel is the result of the influence of certain hormones. When they are in the optimal amount, they cause positive feelings, and when they are lacking, they affect the occurrence of negative emotions.
The psychological theory explains how positive thoughts, beliefs and suggestions can have an effect on improving the general state of the organism as well as good mood. In addition, the environment and sensory experience have an impact on the neurochemical reactions, which leads to biochemical changes in the organism (neurological, endocrine, immune system). In some cases, this leads to healing, otherwise, diseases or significant health disorders may arise.
What is the placebo and nocebo effect?
Placebo is the belief that something will be successful, thus leading us to success, while a negative approach (nocebo) certainly takes us away from the goal. Although scientifically verified and explained, placebo and nocebo act on the body in a way that cannot be accurately measured.
It is known that the mechanism of many psychosomatic diseases that arise due to negative attitudes and behaviours can be reversed by positive suggestions, the placebo effect, even without the use of drugs.
Most research shows that 30 to 40% of patients experience a positive placebo effect. Friedman and Benson found placebo improvements in 60 to 90% of the diseases.
Placebo and nocebo occur in many other intangible processes that consequently affect the human hormonal system.
Generally, they are mostly associated with medicines and their effects, while common and everyday stimuli are ignored.
Where does the word placebo come from?
The word placebo comes from the Latin word placere, which means “I will satisfy”. In the 19th century, “placebo” took on the meaning of giving a medicine with the intention of satisfying the patient and convincing him that a certain medicine is trying to cure him successfully. This practice still exists today, so it narrows the possibility of other applications of placebo and suppression of nocebo.
What affects our mood?
Happiness and good mood hormones (oxytocin, endorphin, adrenaline) and neurotransmitters (dopamine, serotonin, endocannabinoids, neurotransmitter GABA) affect positivity, satisfaction and good mood.
So, a smell that is perceived as a pleasant stimulus in the limbic system releases, for example, enkephalin, which acts as an endorphin. A positive mood occurs circularly, we release endorphins during certain activities such as eating, exercising or spending time with others, which motivates us to repeat these activities in the future.
The connection between hormones and food has been proven, and even the theory of the nation’s obesity is connected to the general condition and the satisfaction of the nation. If the majority of people are dissatisfied with the general condition, then eating, any eating, creates a sense of satisfaction, ultimately an obese and sick nation.
To what extent can food, with its composition, have an influence on the creation of the hormones of happiness?
Given that our diet is essential for the creation of neurotransmitters, proper nutrition is key for the health of our brain and body. Nutrient-rich foods can help how we feel and think. Stabilizing mood by knowing and implementing a proper diet can help reduce addiction to processed foods that affect the normal chemical properties of the brain.
Food for good mood and protection consists of those foods that have the property of protecting brain tissue from damage, for example, by oxidative stress, and those foods that participate in the synthesis of the neurotransmitter serotonin.
Serotonin’s function is related to the transmission of messages between nerve cells, it affects the increase of self-confidence and contributes to feelings of happiness. The consequences of serotonin deficiency can lead to eating disorders such as anorexia or bulimia.
Pay attention to:
Sufficient protein intake
Serotonin is primarily produced by consuming foods rich in tryptophan. As we know, proteins are made of amino acids, and one of the amino acids is tryptophan, a precursor for the synthesis of the neurotransmitter serotonin.
Almost all protein sources help release serotonin, including fish, chicken, turkey, red meat, cheese, milk and eggs, as well as plant-based foods: cashews, walnuts, peanuts, almonds, pumpkin seeds, sesame and soybeans, wheat, rice, corn.
Eggs, apart from being a good source of tryptophan, also contain choline – an essential nutrient that helps increase mental sharpness and a positive attitude.
The general recommendation for adults is the consumption of 5 mg of tryptophan per kilogram of body weight per day.
Food of plant origin
If you’re vegan or vegetarian, eat beans, sprouts, seeds, nuts, lentils, peas, corn, buckwheat, and oatmeal, foods rich in amino acids that help raise serotonin levels. Even certain vegetables such as broccoli, asparagus, spinach or cauliflower can help produce the happy hormone. For example, spinach contains phenylethylamine, an organic compound used for psychoactive drugs and stimulants.
Phenylethylamine releases dopamine and norepinephrine (adrenaline precursor), compounds used as antidepressants that stimulate feelings of happiness, pleasure and reward. Spinach also contains high amounts of magnesium which helps boost energy throughout the body. But be careful, spinach is also known for its high content of oxalic acid, which with its insoluble salts affects the formation of stones in the urinary tract.
Fish and seafood
It is recommended to eat fish several times a week, especially fish with a high percentage of omega-3 fatty acids. Omega-3 fatty acids stabilize our brain and are also good for skin, hair and metabolism. Recommended fish are salmon, trout, sardines, herring and mackerel.
Mussels contain nutrients such as zinc, iodine and selenium – thyroid stabilizers. Don’t forget that your body is the main mood regulator, and balance is achieved only if the thyroid gland is working properly.
Intake of less saturated fat
Essential unsaturated fatty acids produce the eicosanoid hormone, which is necessary to improve chemical processes within the body. They stimulate the immune system, fight inflammation and improve the activity of neurotransmitters, including serotonin. Consume unsaturated fats from sources such as hemp oil, olive oil, nuts, seeds, avocados, and salmon.
Food rich in antioxidants
Free radicals are the main cause of the ageing process and also contribute to the development of mental illnesses, as they affect brain cells and contribute to various inflammatory processes. Increase your intake of antioxidants through food by eating green leafy vegetables, sweet potatoes, pumpkin, citrus fruits, blueberries, strawberries, raspberries, plums, broccoli and alfalfa sprouts.
Today, antioxidants are also offered in the form of tablets, but the absorption of active ingredients from tablets is much lower than when the same amount is ingested with food.
Food rich in magnesium
Magnesium is a mineral that creates positive energy, relaxes muscles, and reduces tension, anxiety and the possibility of depression.
Good sources of magnesium are legumes (beans, peas, lentils, etc.), unprocessed sea salt and dark chocolate.
Dairy products
Fermentation of milk produces a number of products that can improve the immune and digestive systems. A special mention should be made about Greek yoghurt. This dairy product contains a lot of calcium, which increases the level of neurotransmitters in the brain, but also a respectable amount of protein and unsaturated fats, so that these ingredients also work synergistically to create the hormone of happiness.
It must be noted that the resorption of calcium from dairy products is not that great, so you should actually rely on other sources of calcium.
Greek yoghurt should not be confused with “Greek-style yoghurt” whose composition is much poorer, so they are completely different products.
Other factors that promote placebo and nocebo
The composition of the food we eat directly affects our hormonal system, but there are also certain external influences that also play a role. The appearance, taste and smell of food are some of them, and they can significantly affect our perception of satisfaction, and thus the response of our body.
Appearance of food
When it comes to raw food, the choice is actually simple. It all comes down to colour, perceived freshness, shape and size. On the contrary, unsightly raw food suffers from the nocebo effect, regardless of its composition, smell or taste.
In the case of packaged foods, manufacturers use imagery, package design, and marketing strategies to induce the placebo effect to try to attract consumers to buy their products.
Voluntary markings that the manufacturer puts on the packaging, in order to allure consumers, are also interesting.
Labels that stimulate memory or trends in nutrition such as “domestic”, “eco”, “no preservatives”, “no artificial pain”, “GMO-free”, “no MNG/MSG”, etc. Some of these labels are allowed, but without complex analytical methods, they cannot be proven, which leaves a lot of room for attracting consumers. Some of these labels are meaningless, because they actually contribute nothing to the quality of the food itself, but create a placebo effect in consumers who believe that the producer carefully selects food for them.
The same thing happens when you are in a restaurant. Ambience, aesthetics, portion size or a variety of colours may contribute to a more positive bodily experience as a consequence of the placebo effect. This clearly does not mean that the composition of the food is nutritionally balanced.
The smell of food
The smell is almost as important as the appearance of the food. If the appearance of the food does not delight, the turning point in the selection may be the smell. A smell that is perceived as a pleasant stimulus releases enkephalin, which acts as an endorphin. As the connection between smell and the release of happiness hormones has been proven, manufacturers are deliberately adding more smells to industrial products. The reason is the longer preservation of the fragrance during the shelf life of the product, but also the first pleasant impression after opening the packaging when the product is not yet visible in its entirety.
In addition to natural and synthesized aromas, aromas that are resistant to the thermal processing of food and remain in the product for a long time are used.
The addition of monosodium glutamate (MSG/MNG) to dishes, in addition to saving the amount of vegetables that need to be added to food, gives dishes a similar or the same smell and taste.
The taste of food
A good selection of pleasant smells and tastes can sometimes rule out the unsightly and unattractive appearance of the product. The taste is a combination of salty, sour, sweet, spicy and umami.
Manufacturers often use flavour enhancers, sweeteners, spices and aromatic herbs to make the taste of certain products more attractive, and thus stimulate a positive approach to food.
In a nutshell
We see how our positive or negative thinking and attitudes have an impact on neuroimmune biochemical changes that can lead to organic changes.
The composition of the food, but also the synergy between the appearance, smell and taste of the food that meets the expectations of the consumer, certainly and has proven to influence the placebo, that is, the attractiveness of consuming that food.
By enjoying food, we can open the way to a good daily mood, accentuate positivity and avoid the traps of stress and nocebo that negatively affect the body.
A positive approach to food caused by an external sensory stimulus (placebo), but also by the food itself, stimulates the creation of happiness hormones to such an extent that enjoying food sometimes becomes an obsession that leads to damage to health.
The answer lies in implementing a proper diet based on the principles of moderation, variety and balance, and which, with its taste, smell and appearance, will influence the body’s positive hormonal reaction without gaining weight.
Knowing about food and nutrition and the hormonal influence on our body is the ultimate goal that will lead to a pleasant experience and long-term preservation of health.
