How fruits and veggies make you happy

What do you call a stolen yam? A hot potato. What do you do when a tomato goes on strike? You pick it. How do you make a strawberry shake? Put it in the freezer until it shivers!

See how fruits and vegetables can cheer you up? And instead of talking about them, guess what happens when you eat them?

A study of 13,000 people out of the U.K.’s University of Warwick found that mental health and well-being, characterized by optimism, happiness, self-esteem, resilience and good relationships, go way up as you increase the amount of fruits and vegetables you consume. The theory is that vitamins, minerals, polyphenols and other nutrients in produce (or the way your gut bacteria metabolize those nutrients) help your cardiovascular, endocrine and immune systems function optimally. That makes your brain and body strong. And folks who eat healthy foods do other things that are good for them, too, such as get regular physical activity and have de-stress routines and loving interactions with others.

We say that if you’re feeling down in the dumps, start thinking differently about comfort food. Feeling blue? Eat blueberries. Irascible? Try a radish. Sort of sad? Snack on sweet peas. All are genuinely effective and really good for you. So aim for nine servings every day. It’s easier than you might imagine. For example: Half a cup of blueberries, 1 cup broccoli, 1 medium baked potato, 1 medium apple, 1 cup quinoa and 1/2 cup arugula – that’s nine. Easy as pie, and a lot better for you.

The power of ‘thank you’

England’s first book of etiquette, “The Book of the Civilized Man,” set behavior standards for 14th-century nobles, and many of the guide’s admonitions are still accepted as good manners today: “When food is hidden in your mouth, let your tongue not minister to words.” “Sitting at table as guest, you should not put elbows on table.” And, of course, “Say thank you to your host.”

In fact, good manners are so important that 700 years later, folks still explore how they affect your relationships and your individual well-being. A recent Australian study reveals that if you like someone and want to become his or her friend, you should find a good reason to say “thank you.” That makes it much more likely that your new acquaintance will stay in touch with you. And a Harvard study found that people who were thanked usually looked for new opportunities to be helpful to others, and the good will multiplies. Other research has found that friendships and positive social relationships strengthen your immune system, boost optimism and increase longevity.

So make expressions of gratitude part of your everyday routine. It’s good for your health and self-esteem, and will increase your circle of friends.

Positive reinforcement

The idea that if you’re not part of the solution, you’re part of the problem has been around since biblical times (the phrasing there, “Those who are not for us are against us”) and is echoed in today’s climate-change protests. We think the sentiment also applies to how you react to folks around you who are part of the current obesity epidemic.

Research shows that discrimination against overweight and obese people is very common; the bigger a person’s waistline, the bigger the prejudice. Bias leads to fewer social and employment opportunities, lower wages and exaggeration of health problems. Some overweight people are reluctant to have medical exams and some health-care professionals are reluctant to address weight issues unless the patient brings them up. Clearly, if you discriminate against someone who is overweight or obese in the workplace, the mall or on the playground, that makes you part of the problem.

To be part of the solution, the most effective approach is to use positive reinforcement – whether you’re dealing with family members, friends or colleagues who are overweight. Make an effort to help the person adopt a positive vision of him- or herself, and offer support for efforts to improve health.

Fans at heart attack risk

Has LeBron James’ return to the Cleveland Cavaliers put some loyal supporters at risk for a heart attack? For a lot of fans (the word does come from “fanatics”) the answer is yes. The same is true for football fans in Seattle, baseball fans around the Chesapeake Bay and soccer fans in Germany. A 2006 Munich study found that hospitals reported twice as many cardiac emergencies as usual on days when Germany played World Cup matches. And among those with diagnosed heart problems, the rate was up to four times higher than the norm. Sports fans most at risk are those who have heart disease but don’t know it. When blood pressure soars (excitement, anxiety and stress can do that), so does your chance of a heart attack or stroke.

So, to keep your blood pressure down, through the World Series and beyond, make sure you add these tasty foods to your diet.

▪ Arugula is high in blood-pressure-lowering nitrates. (The green’s vitamin C keeps your body from converting nitrites into nitrates, so these naturally occurring phytochemicals are much better for you than those added to processed meats.)

▪ Celery is good snackin’. Celery seed extracts lowered high blood pressure in lab studies as effectively as standard meds.

▪ Olive oil, when substituted for saturated and trans fats in your diet, may reduce your need for HBP medication by 50 percent.

Spinach, loaded with magnesium and calcium, also helps regulate blood pressure.

Now, don’t wait for the buzzer. Dish ’em all up in a tasty, pregame tossed salad.

This story was originally published October 21, 2014 at 1:57 PM with the headline "How fruits and veggies make you happy."