How to go to a museum changes life for the better


At the entrance to any major museum - be it the Hermitage or the Louvre Museum - we usually grab a map and spend the next two or three hours flying an arrow from one masterpiece to another, scampering through the crowd of connoisseurs to Mona Lisa and fighting valiantly with hunger and fatigue . What if you slow down? Spend a little more time with a picture or sculpture that attracted something, caught our eye, let it not be the famous masterpiece that is accepted to be admired?

Going to the museum, we look forward to pleasure - no one has the desire to storm it like a fortress. However, according to observations of researchers *, visitors spend about one work of art on average 15-30 seconds. The crazy rhythm of life has taught us to believe that this is normal.

"Imagine that you walk along the bookshelves in the library, looking at the roots of books and simultaneously sending to your page in social networks something like" Today I read 100 books! "- leads a visual comparison professor of psychology James O. Paulski (James O Pawelski) from the Center for Positive Psychology at the University of Pennsylvania (USA).- In fact, that's exactly how many people behave in the museum. Before them there is as much art as there are books in the library. But it's impossible to really see the picture, if you just glance at it, passing by. "

Louvre, ParisLouvre, Paris

Of course, there is no single right way to "feel" the museum. One likes to quickly see everything at a time, others want to see and photograph only the world's masterpieces. Professor Pavelski and his colleagues who study the relationship between positive psychology and the humanities offer another way - to slow down.

read alsoArt-therapy and therapy with the arts

Choose one wing in the museum or art gallery and start walking, mentally noting which pictures attract to yourself, and which, on the contrary, repel or do not cause interest. Then go back to the picture that persistently calls to yourself. For example, if you have an hour left, you can wander around the museum for 30 minutes, and then spend the remaining 20-30 minutes near the picture or sculpture, which was remembered more than others. "Twenty minutes these days is like three hours," observes Pavelski."It's an amazing thing - you start to really see what you're looking at."

Exhibition of Contemporary Art in MilanExhibition of Contemporary Art in Milan

Julie Haizlip, professor of pediatrics at the School of Nursing at the University of Virginia (USA), admits that the "slow" trip to the museum turned her whole life. At first she was skeptical - for twenty minutes on one picture ?! - and not a single work of art in the museum of the Barnes Foundation, where she went with Pavelski, did not attract her attention. Then she noticed a beautiful, melancholy-looking woman with red hair, quite like hers. It was a portrait of a prostitute "Montrouge." Red Rose "brush Toulouse-Lautrec.

"I wanted to understand why she had such a stern look at the picture." Minutes flowed, and Professor Hazelip caught herself thinking the woman's story. It seemed to her that she felt trapped and unhappy, but at the same time - determined to find a way out. Behind her shoulder Toulouse-Lautrec wrote a window - as an opportunity for salvation, just turn around.

"In fact, standing in front of the picture, I projected onto it very much of what was happening in my life, and what I kept in myself," says Hayzlip. "In the end, she helped me to know myself and find a way out."An intensive care pediatrician by training, Hayzlip was looking for an opportunity to change her job, but she did not know for sure what she wanted to do. Three months later, after meeting with a picture in the museum, she changed her job, accepting the offer to become a teacher at a school of nurses at the University of Virginia. "Behind my back, there really was a window that I did not know about, and which I would never have seen, do not start looking at things differently."

To explain what has happened from a scientific point of view, it is still difficult for researchers, but it is clear that unhurried contemplation in the museum can positively influence our state of health, helping to restore contact with ourselves, to feel refreshed, not exhausted. "The feeling of happiness, the fullness of life, the spiritual uplift that embrace us, when we concentrate on the work of art, is akin to the effect of meditation," Pavelski believes.

read also Donna Tartt "Goldfinch"

The main thing is not to be afraid to look for your way to spend time in the museum, to try new things. For example, you can take your headphones with you and wander around the hall to the accompaniment of your favorite music, so as not to irritate and distract the empty chatter of other visitors.Or preview the catalog of the museum on the Internet in advance and select the departments that match your hobby, interests, whether it be music or horses. "Many for some reason are sure that everyone in the museum is obliged to behave in a certain way," says curator of the educational programs of the Metropolitan Museum in New York, Sandra Jackson-Dumont (Sandra Jackson-Dumont). "Nothing of the sort, you can just be yourself."

British Museum, LondonBritish Museum, London

For example, in recent years, museums have begun to conduct the "Selfi Day" - any visitor can be photographed next to a painting or sculpture and publish a picture in social networks. Most people try to take the pose of the sculpture or the hero of the picture, about which they stand. "Perhaps, to some it will seem a vulgarity and a sign of disrespect," says Jackson-Dumont. - In fact, it's a great way to re-evaluate a work of art in a new way, to pass it through yourself. When blind or partially sightless visitors come to the Metropolitan Museum with us, we suggest that they do the same - so a blind person can better understand the work of art in question. "

Let the next time you go to the museum, you are guided by intuition, instincts and interest. Who knows what discoveries you make for yourself.

* For more details, see http://www.nytimes.com/2014/10/12/travel/the-art-of-slowing-down-in-a-museum.html?_r=2

read also "I will take you to the museum" Text: Ksenia Tatarnikova
Подробнее

How to go to a museum changes life for the better


At the entrance to any major museum - be it the Hermitage or the Louvre Museum - we usually grab a map and spend the next two or three hours flying an arrow from one masterpiece to another, scampering through the crowd of connoisseurs to Mona Lisa and fighting valiantly with hunger and fatigue . What if you slow down? Spend a little more time with a picture or sculpture that attracted something, caught our eye, let it not be the famous masterpiece that is accepted to be admired?

Going to the museum, we look forward to pleasure - no one has the desire to storm it like a fortress. However, according to observations of researchers *, visitors spend about one work of art on average 15-30 seconds. The crazy rhythm of life has taught us to believe that this is normal.

"Imagine that you walk along the bookshelves in the library, looking at the roots of books and simultaneously sending to your page in social networks something like" Today I read 100 books! "- leads a visual comparison professor of psychology James O. Paulski (James O Pawelski) from the Center for Positive Psychology at the University of Pennsylvania (USA).- In fact, that's exactly how many people behave in the museum. Before them there is as much art as there are books in the library. But it's impossible to really see the picture, if you just glance at it, passing by. "

Louvre, ParisLouvre, Paris

Of course, there is no single right way to "feel" the museum. One likes to quickly see everything at a time, others want to see and photograph only the world's masterpieces. Professor Pavelski and his colleagues who study the relationship between positive psychology and the humanities offer another way - to slow down.

read alsoArt-therapy and therapy with the arts

Choose one wing in the museum or art gallery and start walking, mentally noting which pictures attract to yourself, and which, on the contrary, repel or do not cause interest. Then go back to the picture that persistently calls to yourself. For example, if you have an hour left, you can wander around the museum for 30 minutes, and then spend the remaining 20-30 minutes near the picture or sculpture, which was remembered more than others. "Twenty minutes these days is like three hours," observes Pavelski."It's an amazing thing - you start to really see what you're looking at."

Exhibition of Contemporary Art in MilanExhibition of Contemporary Art in Milan

Julie Haizlip, professor of pediatrics at the School of Nursing at the University of Virginia (USA), admits that the "slow" trip to the museum turned her whole life. At first she was skeptical - for twenty minutes on one picture ?! - and not a single work of art in the museum of the Barnes Foundation, where she went with Pavelski, did not attract her attention. Then she noticed a beautiful, melancholy-looking woman with red hair, quite like hers. It was a portrait of a prostitute "Montrouge." Red Rose "brush Toulouse-Lautrec.

"I wanted to understand why she had such a stern look at the picture." Minutes flowed, and Professor Hazelip caught herself thinking the woman's story. It seemed to her that she felt trapped and unhappy, but at the same time - determined to find a way out. Behind her shoulder Toulouse-Lautrec wrote a window - as an opportunity for salvation, just turn around.

"In fact, standing in front of the picture, I projected onto it very much of what was happening in my life, and what I kept in myself," says Hayzlip. "In the end, she helped me to know myself and find a way out."An intensive care pediatrician by training, Hayzlip was looking for an opportunity to change jobs, but she did not know for sure what she wanted to do. Three months later, after meeting with a picture in the museum, she changed her job, accepting the offer to become a teacher at a school of nurses at the University of Virginia. "Behind my back was really a window that I did not know about, and which I would never have seen, do not start looking at things differently."

To explain what has happened from a scientific point of view, it is still difficult for researchers, but it is clear that unhurried contemplation in the museum can positively influence our state of health, helping to restore contact with ourselves, to feel refreshed, not exhausted. "The feeling of happiness, the fullness of life, the spiritual uplift that embrace us, when we concentrate on the work of art, is akin to the effect of meditation," Pavelski believes.

read also Donna Tartt "Goldfinch"

The main thing is not to be afraid to look for your way to spend time in the museum, to try new things. For example, you can take your headphones with you and wander around the hall to the accompaniment of your favorite music, so as not to irritate and distract the empty chatter of other visitors.Or preview the catalog of the museum on the Internet in advance and select the departments that match your hobby, interests, whether it be music or horses. "Many for some reason are sure that everyone in the museum is obliged to behave in a certain way," says curator of the educational programs of the Metropolitan Museum in New York Sandra Jackson-Dumont (Sandra Jackson-Dumont). "Nothing of the sort, you can just be yourself."

British Museum, LondonBritish Museum, London

For example, in recent years, museums have begun to conduct the "Selfi Day" - any visitor can be photographed next to a painting or sculpture and publish a picture in social networks. Most people try to take the pose of the sculpture or the hero of the picture, about which they stand. "Perhaps, to some it will seem a vulgarity and a sign of disrespect," says Jackson-Dumont. - In fact, it's a great way to re-evaluate a work of art in a new way, to pass it through yourself. When blind or partially sightless visitors come to the Metropolitan Museum with us, we suggest that they do the same - so a blind person can better understand the work of art in question. "

Let the next time you go to the museum, you are guided by intuition, instincts and interest. Who knows what discoveries you make for yourself.

* For more details, see http://www.nytimes.com/2014/10/12/travel/the-art-of-slowing-down-in-a-museum.html?_r=2

read also "I will take you to the museum" Text: Ksenia Tatarnikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark season of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit their consumption of fatty and sweet are less prone to depression than sweeties, all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark season of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit the consumption of fatty and sweet, are less prone to depression than sweet tooth, all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark seasons of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit the consumption of fatty and sweet, are less prone to depression than sweet tooth, all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of the women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark season of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit their consumption of fatty and sweet are less prone to depression than sweeties, all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark seasons of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit the consumption of fatty and sweet, are less prone to depression than sweet tooth, all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark season of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit their consumption of fatty and sweet foods are less prone to depression than sweets - all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.The feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves to consume only 20-40 grams of carbohydrates per day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

8 products that cheer up in winter


Different products have a significant effect on our vitality: some help to lose weight, others - strengthen health, some support the work of the brain. And in the winter, when the absence of the sun and the cold weather bring sorrow, it will be useful to find out which products can lift the mood.

It is in the cold and dark season of people that the so-called seasonal affective disorder manifests itself: the less sunlight, the less serotonin is produced in the human body - the "pleasure hormone". In addition, in the winter there is a disruption in the production of melatonin, a hormone regulator of circadian rhythms that affects sleep and mood. Surprisingly, some products are able to "change the settings" of the brain if they enter our daily diet. They contain useful elements that are included in our metabolism - and the winter melancholy recedes.

Vegetables and fruits

People who eat more fruits and vegetables and limit their consumption of fatty and sweet foods are less prone to depression than sweets - all thanks to antioxidants contained in fresh plant foods.And such vegetables and fruits as beans, citrus fruits, spinach and romaine lettuce, are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and may even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

Pumpkin seeds

Pumpkin seeds are known for their high tryptophan content, an amino acid that helps the body produce serotonin. So "snack for a good mood" - it's pumpkin seeds. They are better in raw form, and in the composition of nut blends with spices and oil, they will not only be ineffective, but they can damage the figure.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Bitter chocolate (85% cocoa)

Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads the person to a state of joyful euphoria. Also, chocolate is rich in vitamin B, magnesium and caffeine - these elements help to feel more energetic and spirited. The main thing is that in chocolate really contained not less than 72% of raw cocoa - a source of nutrients.Otherwise, chocolate is just a high-calorie sweetness that will entertain you for a couple of minutes, but it will not do any good.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

read also Eating under the mood Saffron

According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on patients in the psychiatric ward, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of women taking saffron reported a better "emotional well-being" compared to the placebo group. Researchers believe that the action of saffron is similar to the action of the drug "Prozac" - it increases the concentration of serotonin in the brain.

M. Agha-Hosseini et al. "Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomized and placebo-controlled trial", BJOG, March 2008.

Chamomile tea

In winter, because of the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm - the internal clock of our body. Therefore, it becomes more difficult for us to fall asleep at night and to remain active during the day. Chamomile tea helps to regulate sleep and improves cognitive functions of the body - memory and perception - throughout the day.Feeling of fatigue, characteristic of the winter, will recede, which will immediately affect your well-being and raise your spirits.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

A fish

Fatty varieties of fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential unsaturated fatty acids omega-3. Our body is not able to produce these useful substances on its own, and you can get them only from the outside. Omega-3 contributes to the development of dopamine and serotonin and contributes to the strengthening of the nervous system. Regular use of products containing omega-3, will help feel much better and more joyful.

B. Wright, "7 Foods to Boost Your Mood Naturally", EatingWell.

French mustard

Another product containing omega-3 acids is French mustard. These substances are included in its composition in the optimal concentration. Therefore, replacing the French mustard, for example, mayonnaise (which contains omega-6, which has a large negative impact on health), we can feel better health and mood, because the food will be much tastier.

"8 Foods That Boost Your Mood", Yahoo Health, November 2014.

Carbohydrates

A study of a group of scientists led by Lydia Bazzano (Lydia Bazzano) from Tulane University showed:those who are on a low-carb diet and who allow themselves only 20-40 grams of carbohydrates a day were more anxious and depressed than those who adhered to a low-calorie and high-carbohydrate diet consisting of whole grains, fruits and beans. Researchers associate an increase in the production of serotonin with the amount of carbohydrates that have entered the body.

L. Bazzano et al. "Effects of low-carbohydrate and low-fat diets: a randomized trial.", Archives of Internal Medicine, September 2014.

read also Weather and mood: is there a connection? Text: Ekaterina Novikova
Подробнее