1. OUR EMOTIONS AND
HEALTH
WHAT MAKES US HAPPY?
By: Dr
Madhumita Sen
2. MIND/BODY CONNECTION
How Our Emotions Affect our Health
People who have good emotional health are aware
of their thoughts, feelings and behaviours.
They have learned healthy ways to cope with the
stress and problems that are a normal part of
life.
They feel good about themselves and have healthy
relationships.
3. However, many things that happen in our life can disrupt
our emotional health and lead to sadness, stress or
anxiety. These include:
• Being laid off from a job
• Having a child leave or return home
• Dealing with the death of a loved one
• Getting divorced or married
• Suffering an illness or an injury
• Getting a job promotion
• Experiencing money problems
• Moving to a new home
• Having a baby
“Good” changes can be just as stressful as “bad”
changes.
4. HOW CAN MY EMOTIONS AFFECT
MY HEALTH?
Your body responds to the Back pain
way you think, feel and act. Change in appetite
This is often called the Chest pain
“mind/body connection.” Constipation or diarrhea
When you are stressed, Dry mouth
anxious or upset, your body
tries to tell you that Extreme tiredness
something isn’t right. General aches and pains
Headaches
High blood pressure
5. MORE….
Insomnia (trouble sleeping)
Light-headedness Poor emotional health
Palpitations (the feeling that can weaken your
your heart is racing) body's immune
system, making you
Sexual problems more likely to get colds
Shortness of breath and other infections
Stiff neck during emotionally
Sweating difficult times.
Upset stomach
Weight gain or loss
6. ALSO …
• When you are feeling stressed, anxious or upset, you
may not take care of your health as well as you
should.
• You may not feel like exercising, eating nutritious foods
or taking medicine that your doctor prescribes.
• Abuse of alcohol, tobacco or other drugs may also
be a sign of poor emotional health.
7. HOW CAN I IMPROVE
MY EMOTIONAL
HEALTH?
First, try to recognize your emotions and understand why you are
having them.
Keep in mind that your family and friends may not be able to
help you deal with your feelings always.
At these times, ask someone outside the situation--such as
your family doctor, a counsellor or a religious advisor--for
advice and support to help you improve your emotional
health.
Being socially active improves emotional health. Loners have
more heart attacks than married couples,
NOTE: Sunshine is a powerful mood elevator!
8. QUALITY OF LIFE INDICES
The Gallup World Poll studied the findings of a survey, with
adults in more than 140 countries providing a
representative sample of 95% of the world's population.
The sample included more than 150,000 adults. (March
2009).
The association between emotion and physical health was
more powerful than the connection between health and
basic human physical requirements, like adequate
nourishment.
Even without shelter or food, positive emotions were
shown to boost health!
9. The survey used nine quality of life factors
1. Healthiness : Life expectancy at birth (in years).
2. Family life: Divorce rate (per 1,000 population),
converted into index of 1 (lowest divorce rates) to 5
(highest).
3. Community life: Variable taking value 1 if country has
either high rate of church attendance or trade-union
membership; zero otherwise.
4. Material well being: GDP per person, at PPP in $.
5. Political stability and security: Political stability and
security ratings.
6. Climate and geography : Latitude, to distinguish between
warmer and colder climates.
7. Job security: Unemployment rate (%.)
8. Political freedom: Average of indexes of political and civil
liberties. Scale of 1 (completely free) to 7 (unfree).
10. WHERE DO WE STAND?
Quality of Life Score
Rank Country or territory
(out of 10) 32 Mexico 6.766
1 Ireland 8.333
33 Barbados 6.702
2 Switzerland 8.068
34 Czech Republic 6.629
3 Norway 8.051
4 Luxembourg 8.015 35 Costa Rica 6.624
5 Sweden 7.937
36 Malaysia 6.608
6 Australia 7.925
12. BIOLOGICAL ORIGINS OF EMOTION
Sympathetic nervous system
activation is the most obvious
component of an emotional
response.
This system prepares the body for
“fight or flight”.
Different emotions are the result of
different patterns of arousal.
After arousal, the parasympathetic
nervous system reduces activity
and conserves and restores
energy.
13. HOW WE LOOK
Posing facial expressions also affects how we
interpret the environment.
÷ A stimulus is more painful when making a sad
face.
÷ Cartoons are rated as more amusing during
induced smiling.
÷ Women who have had facial muscles paralyzed
with botox and are unable to frown, report less
negative mood.
14. HOW OTHERS LOOK
Feedback from facial emotions may
help us understand others’ emotions.
÷ Mirror neurons are neurons that
respond both when we engage in a
specific act and while observing the
same act in others.
÷ This may be why observing emotions
in others activates our own brain’s
emotional areas.
15. THE EMOTIONAL BRAIN
The Limbic System: This network,
arranged around the upper brain
stem carries out several
functions in emotion.
The hypothalamus has primary
control over the autonomic
nervous system.
Septal stimulation produces a
sense of pleasure, accompanied
by sexual fantasies and arousal.
The amygdala plays a role in fear.
Disgust has been located in the
basal ganglia.
16. The anterior cingulate
cortex is believed to
bring about conscious
emotional experience.
Prefrontal cortex : is the
final destination for
much of the brain’s
information about
emotion before action is
taken.
The prefrontal cortex is
necessary for making
judgments about
behaviour and its
17. HORMONES
Stress is a demanding condition in the
environment and it is the individuals’ internal
response to that situation.
The stress response includes activation of the
sympathetic nervous system.
- The resulting increases in heart rate, blood
flow, and respiration rate help the person deal
with the situation.
Stress also activates the hypothalamic-
pituitary-adrenal axis, a group of structures
that help the body cope with stress.
18. ACUTE AND CHRONIC STRESS
The hypothalamus activates the pituitary gland,
which stimulates the adrenal glands to release:
1. epinephrine and norepinephrine , which
increase output from the heart and liberate
glucose from the muscles for energy; (acute
stress),
2. cortisol, which provides a sustained release of
energy for coping with prolonged stress.
Chronic or prolonged stress reduces
immunity.
19. Happy hormones: ENDORPHINS
("ENDOGENOUS MORPHINE")
They are produced by the Brain during
• exercise, excitement,
• consumption of certain foods,
• love and orgasm,
and they resemble the opiates in their abilities
to produce a feeling of well-being.
20. MORE “HAPPY HORMONES”
Your two main happy hormones are:
• Serotonin, which is produced during the day and
• Melatonin, which is produced at night.
If you are happy during the day and sleep soundly at
night, then your happy hormones are working fine.
However if your not happy and not sleeping you have
some work to do to get them working, because your
hormones are imbalanced.
21. SEROTONIN
Serotonin is found in the central nervous system.
It has multiple tasks of regulating moods, appetite,
sleep, anxiety, depression and more.
The lack of Serotonin causes many bad symptoms to
appear such as depression, insomnia and irritability.
In order to get your moods back into balance it is
required for Serotonin to get back into balance.
Serotonin and Oxytocin increase T cell activity and
improve immunity.
22. MELATONIN
Melatonin has multiple purposes, being associated
primarily with:
1. Synchronization of the biological clock and
2. As an antioxidant.
Melatonin is produced from Serotonin during low light
conditions and is produced naturally when darkness falls.
• Melatonin acts as an antioxidant.
• It increases lifespan by 20%
• It increases Killer T cells of the immune system.
23. ENDOCANNABINOIDS
Our brain has natural cannaboid or THC
receptors, which are responsible for “reward
pathways” in the brain.
These are the centers which are activated when
we perform altruistic activities.
The most powerful endocannabinoid is
“Anandamide,” a lipid.
This hormone is increased in happiness, after a
good meal, when we feel satisfied with a
task, after exercise and a good night’s sleep.
Apart from improving mood, it also improves
immunity, reduces stress hormones and
24. IMMUNITY
Brief stress :
Increases activity in the immune
system.
The cells and cell products of the
immune system:
÷ kill infected and malignant cells;
÷ protect the body against foreign
substances, including bacteria
and viruses.
25. Chronic stress:
• Interferes with memory, appetite, and sexual desire and
performance;
• Depletes energy and causes mood disruptions; compromises the
immune system.
• Stress can also lead to brain damage or long-term brain
changes.
• Incidence of heart attacks and strokes can increase more than 5
times.
• Stress effects vary with social and personality variables.
Death rate is lower among people with social support.
27. YOU FEEL FULL -- AND
HAPPY .
Doesn't it seem a bit odd that food should make us
happy?
The science of happiness has figured out why certain
foods make us happy.
It turns out that some foods are made of compounds
that have been shown to have an effect on our mood.
Even more interesting, going without certain foods can
have an opposite effect, putting us at a higher risk for
depression.
28. HAPPY HORMONES ARE
INTERCONNECTED
Serotonin and Melatonin are made from an
amino acid Tryptophan (rich sources are
turkey and milk).
Good nutrition is an important component of
an improved mood and an increased sense
of well being.
29. WHICH FOODS ARE BEST FOR THE BRAIN?
Diet is inextricably linked to conditions such as
heart disease, obesity, and diabetes.
However, what we consume also seems to have
significant implications for the brain:
Unhealthy diets may increase risk for psychiatric
and neurologic conditions, such as depression
and dementia, whereas healthy diets may be
protective.
30. HOW NUTRIENTS HELP YOUR
BRAIN
How we feel can be a result of what
we eat, but what we eat can also be
due to how we are feeling.
Food and the chemicals in our brains
interact to keep us going throughout
the day.
31. SOME “HAPPY FOODS”
Carbohydrates increase serotonin. Perhaps that’s why people often
crave carbohydrate-rich foods when they are under stress.
Protein-rich foods increase tyrosine, dopamine, and norepinephrine,
which help to increase alertness.
Omega-3 fatty acids become part of the membranes of brain cells
and control many brain processes.
32. FISH OIL TO FEND OFF PSYCHOSIS?
Thanks to their high levels of polyunsaturated fatty acids,
namely omega-3 fatty acids, fish can help fend off
numerous diseases of the brain.
A 2010 study correlated fish consumption with a lower risk for
psychotic symptoms.
New research shows that the omega-3 fatty acid,
eicosapentaenoic acid and docosahexaenoic acid are
beneficial in depression and postpartum depression,
respectively.
Other research suggests that omega-3 deficiency may be a
risk factor for suicide.
.
33. The Omega 3 fatty acid, docosa-hexaenoic-
acid (DHA) is the most abundant fat found in the
brain.
Oily, cold-water fish, such as salmon,
herring, and mackerel, have the highest
omega-3 levels
Two major sources of DHA are fish and shellfish.
DHA, reduces oxidative stress and
enhances synaptic plasticity,
learning and memory.
34. SEROTONIN CREATING FOODS
Typically, serotonin is the neurotransmitter
most linked to happiness, since you need
it to regulate sleep and pain.
It's also counteracts excitatory
neurotransmitters.
Foods that aid serotonin production include
spinach, turkey, milk and bananas.
35. Spinach contains high concentrations of folate, a
B-vitamin used in the serotonin creation
process.
Bananas and turkey pack lots of tryptophan, an
amino acid that's converted into serotonin in
the brain.
Carbohydrates increase serotonin production.
36. Another major neurotransmitter that helps regulate and
stabilize mood is gamma -amino-butyric acid (GABA),
commonly referred to as "nature's Valium.“
Foods don't contain GABA, but some contain the
neurotransmitter's building block, an amino acid
called l-glutamine.
Pork, beef and sesame and sunflower seeds all have
high concentrations of glutamine
37. FOLIC ACID
Folic acid makes Red Blood Cells and
so improves oxygen supply.
It also improves brain cell function.
Folic acid is found in various foods,
including spinach, orange juice
and yeast.
38. SPICES
The curry spice Turmeric, has been shown to reduce
memory deficits of Alzheimer’s disease and brain
trauma.
Turmeric makes cholesterol levels low and inhibits
LDL (bad cholesterol).
Onions and Garlic in our food also reduce bad
cholesterols and improve brain function, apart from
improving the taste of our food!
39. FAT: THE GOOD AND THE BAD
GOOD: A study conducted in Spain reported that
consumption of both polyunsaturated fatty acids
(found in nuts, seeds, fish, and leafy green
vegetables) and monounsaturated fatty acids
(found in olive oil, avocados, and nuts) decreases
the risk for depression over time.
A deficiency in polyunsaturated fatty acids has been
linked to attention deficit/hyperactivity disorder in
children.
40. BAD: However, there were clear dose-response
relationships between dietary intake of trans fats and
depression risk, whereas other data support an
association between trans fats and ischemic stroke
risk.
Trans fats are found extensively in processed foods,
including many commercial chocolates (hence, check
that label when considering the chocolates ).
41. COFFEE FOR DEPRESSION AND STROKE
The world's most widely used stimulant might do more
than just wake us up!
A 2011 meta-analysis found that consumption of 1-6 cups
of coffee a day cut stroke risk by 17%.
Although it may increase blood pressure, coffee beans
contain antioxidant compounds, and coffee
consumption has also been associated with increased
insulin sensitivity and reduced concentrations of
inflammatory markers.
42. MORE FUN FOODS!
A 2009 study published in Archives of General
Psychiatry found that people who follow
Mediterranean dietary patterns -- that is, a
diet high in fruits, vegetables, nuts, whole grains,
fish, and olive oils) -- are up to 30% less likely to
develop depression than those who typically
consume meatier, dairy-heavy fare.
The olive oil-inclined also are less likely to develop
mild cognitive impairment and Alzheimer disease,
particularly when they engage in higher levels of
physical activity.
43. COMFORT FOODS
We all have memories of happier times and special
occasions, and by eating foods that remind us of those
times, we symbolically consume that past happiness.
Men look upon comfort food as a reward, but women feel
guilty after eating comfort foods!
44. HOW TIMING CAN MAKE A
DIFFERENCE
While what we eat can have a significant impact on how we
feel, when we eat is equally important.
Eating patterns that involve:
a) Skipping meals may contribute to mood swings by
causing fluctuations in blood sugar levels
b) Food restriction can lead to binge eating,
excessive emotional responses, poor
concentration, increased stress, and an overall
lower sense of well-being.
45. LOVE YOUR FOOD!
Research finding demonstrates that the release of beta-
endorphin, a natural pleasure/comfort chemical in
the brain, occurs whenever we eat our favorite foods.
Studies have also found that people who experience a
chronic state of depression or other emotional upset
often eat larger amounts of the foods we identify as
favorites.
46. SOMETHING TO
MAKE YOU HAPPY!
It is the best
medical news in
ages!
Studies say dark
chocolate -- but not
white chocolate, is
good for you. . Chocolate won't damage
your joints, but being
overweight might. So
60gms a day is the limit!!
47. ANTIOXIDANTS
What is it about dark chocolate? The answer is plant
phenols -- cocoa phenols, to be exact.
The natural chemicals found in chocolate include
xanthine, theobromine and phenylethylamine.
Xanthine, is similar to caffeine.
Theobromine can stimulate your central nervous system
and relax your blood vessels.
Phenylethylamine (PEA) is similar to amphetamine, an
antidepressant.
48. Chocolates have epicatechin, a brown colour that
is found in cocoa beans.
This functions as a powerful antioxidant in the
body. It reduces cholesterol levels and improves
HDL action.
Chocolate -- the darker the better -- seems
to help scavenge free radicals and
improve endothelial and platelet function.
Chocolate polyphenols also stimulate the
production of endorphins in the brain, giving us
that immediate rush of pleasure!
49. ALCOHOL: ALWAYS IN MODERATION
The Greeks touted "nothing in excess," a refrain that still
rings true.
Low to moderate alcohol consumption has been
associated with numerous potential physiologic
benefits, including
• improved cholesterol profiles,
• beneficial effects on platelet and clotting function
• improved insulin sensitivity.
• according to a recent meta-analysis, limited alcohol use
is associated with a lower risk for overall and Alzheimer
dementia.
• Moderate alcohol intake may also protect against
cerebrovascular disease, with wine potentially having
added benefit because of its polyphenolic antioxidant
50. BE CAREFUL!
However, the health costs of alcohol consumption beyond
low to moderate intake can quickly outweigh benefits to
the brain.
Heavy and long-term alcohol use can lead to
• alcohol abuse and dependence,
• impair memory function,
• contribute to neurodegenerative disease, and
• hinder psychosocial functioning.
• The US Food and Drug Administration defines "moderate
alcohol consumption" as up to 1 drink per day for women
and up to 2 drinks per day for men.
One drink is equivalent to 12 fluid ounces of regular beer, 5
fluid ounces of 12% alcohol wine, or 1.5 fluid ounces of
51. WHAT NOT TO EAT?
Saturated fats and refined carbohydrates have highly
detrimental effects on the immune system, oxidative
stress, and “happy hormones,” all factors that are known
to play a role in depression.
A study by Akbaraly and colleagues (German Primary Care,
2011) showed that a diet rich in high-fat dairy foods and
fried, refined, and sugary foods significantly increases
risk for depression.
Similar findings were seen in another study from Spain,
showing that intake of such foods as pizza and
hamburgers increased the risk for depression over time.
In another study, women with a diet higher in processed
foods were more likely to have clinical major depression.
52. TAKE CARE OF THE CHILDREN
Research published last year also showed for the
first time that quality of adolescents' diets was
linked to mental health:
• Healthier diets were associated with reduced
mental health symptoms and unhealthy diets with
increased mental health symptoms over time.
• Excess salt intake has been long known to
increase blood pressure and stroke risk,
• However, recent data also correlate high salt
intake, as well as diets high in saturated fats,
with impaired cognition and intelligence.
53. SO MAKE THE GOOD
FOODS YOUR HAPPY
FOODS!
Whether it's psychological or physiological, it's clear that foods
have a powerful effect on our mood.
Eating nutrient-packed foods affect brain chemistry positively,
but the occasional indulgence also makes us just as happy.
Perhaps a healthy balance of nutritious foods and comfort
foods can help maintain the balance in a person's mood best
of all.
54. THE MESSAGE
Happiness is contagious!
How you react to the world
around you influences your
health.
Next time you eat, pay attention
to how you feel afterwards.
Remember to eat a variety of
foods, both healthy and happy.
