More than just a gut feeling
Lia is struggling with her first heartbreak. The case is clear - chocolate is needed. The 15-year-old quickly reaches into the cupboard and 20 minutes later the whole packet is empty. Chocolate is not only delicious and sweet, it is also supposed to make you happy. So there are foods that influence our mental state, and there is a central place in our body that controls both physical and mental processes - the intestinal tract.
Eat yourself happy
The hormone serotonin is responsible for the feelings of happiness mentioned above. It relaxes us and makes us happy. Aggression, anxiety and feelings of sorrow are dampened - heartbreak no longer feels quite so bad. It is found in cocoa and chocolate, especially dark chocolate, bananas and nuts, and can help to make us happier. Unfortunately, however, the hormone cannot enter our brain as it cannot cross the brain barrier.
The formation of serotonin in the brain requires the amino acid tryptophan, which can cross the brain barrier and become serotonin with other helpers. Tryptophan is found in cheeses such as Parmesan, Emmental and Brie as well as in soya products such as tofu and soya milk and in cashew and peanuts. Incidentally, these products also contain other «mood boosters» such as the protein building blocks tyrosine and isoleucine, which in turn produce substances that provide pleasure and enjoyment. In the intestine, where the largest proportion of serotonin is produced, the hormone ensures optimal intestinal movement. Omega-3 fatty acids are also said to have positive effects on mood. This fatty acid is found in fatty fish, nuts and vegetable oils such as rapeseed oil.
The intestine - our largest organ
Sayings such as «it's making me sick to my stomach» or «butterflies in my stomach» are aimed specifically at our physical centre. And not without reason. With a surface area of 300 to 500 square metres, the intestine is our largest organ. Thanks to a multitude of small and large villi, such a dimension is possible at all. The surface area is colonised by several million bacteria, over 100 million nerve cells inhabit the intestine and numerous hormones and antibodies are produced for our immune system. This highly colonised area tells the brain when we are full and when we are hungry. It regulates the release of digestive juices and food intake. These digestive processes can be influenced by emotions and feelings. Stress, for example, triggered by upcoming final exams, can have an impact on digestion and manifest itself in diarrhoea or bloating.
However, it is also possible that your son or daughter has no appetite at all or even wants to eat a lot. It is important that you recognise your child's feelings or ask about them so that you can support them accordingly. If your child has a sensitive gut that reacts quickly to stressful situations, it is worth avoiding «heavy foods» such as fried foods, sweet pastries or crisps. The intestines should not be put under even greater strain, the stress signals from the brain are sufficient. If your child's appetite is low, it may make sense to eat several small meals so that they can cope with the exams with some energy despite the excitement.
The gut does not forget. Researchers have found that emotions that are repeatedly experienced in a similar way are dealt with more intuitively and decisions are made more quickly and easily. It is therefore a kind of invisible emotional memory. The emotional reactions are weaker and so are the physical signs. Lia will probably have to deal with her heartache for some time to come and it may well be that she will have to go through more phases like this in the future. However, she will find it easier and easier to deal with it and, thanks to her emotional experiences, she knows that the heartache will pass. Over time, she will be able to trust her own gut feeling and make gut decisions. The same happens with other emotional experiences. The more strongly these are experienced or the more drastic they are, the more pronounced the emotional memories are, which provide many solutions for a wide range of emotions.
Culinary lucky charms
In order for the brain to produce as much serotonin as possible, it needs the amino acid tryptophan. This competes with other protein building blocks for access to the brain. Cleverly planned meals/foods with a small proportion of other protein building blocks increase the chance of a lot of tryptophan in the brain:
- Pasta mit Parmesankäse
- Dunkle Schokolade
- Getrocknete Feigen und Datteln
- Milch mit Honig
- Emmentaler-Sandwich
