- 12 minutes ago
Enjoying life is often associated with unhealthy things: sugar, fat, alcohol and lazing around. But pleasure plays a vital role in mental health. In Good Shape shows how to enjoy things in a more mindful way.
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00:06Sometimes life is pretty unfair, like with all those things that feel good actually being
00:12bad for you.
00:13Alcohol, obviously.
00:15Finger licking comfort food and snacking between meals.
00:19If it's enjoyable, it can't be healthy, right?
00:22Well, not necessarily.
00:25But fruit's good for you, as is exercise.
00:28Guess what?
00:29But also not necessarily true.
00:32All will be revealed, starting with a link between the pleasure factor and health.
00:37Welcome to In Good Shape.
00:52For Lenka, savoring her food has become a luxury.
00:57She loves preparing and enjoying a healthy meal, but work and family commitments have
01:02made it a rare pleasure.
01:06It's really hard to have that enjoyment because of all the other things I have to take care
01:10of.
01:13As a teacher and mother of three, she always has a packed schedule.
01:17And for Hakan, his job, sporting and social activities mean food is way down his list of priorities.
01:25I have too much work and too much other stuff to keep track of and little time for pleasure.
01:30I have too much work.
01:31I have too much work.
01:32Any chance of that changing?
01:33We'll see shortly.
01:35Hakan is a musician who works at the local university and always has something going on.
01:42Time for a very different kind of challenge then.
01:44For an entire week, they've been tasked with ensuring that they properly enjoy their food.
01:51Researcher So Jung Park is studying the influence of food on our brain and mental well-being
01:56and enjoys fine food herself.
02:01My favorite way of enjoying food is cooking and eating together with my friends or family.
02:08And for the enjoyment experiment, she's come up with a few tips for Link and Hakan and the
02:13rest of us.
02:16Keeping an enjoyment diary can help with training.
02:19And that means recording not just how food tastes, but also the circumstances, who you
02:26eat with, how your body feels afterwards, everything.
02:32And you should also plan plenty of time for meals, with no distractions for at least 15 or
02:3920 minutes.
02:40There are different categories of eaters, starting with the traditional type, who gets enjoyment
02:45from familiar dishes they grew up with and is suspicious of new unfamiliar flavors.
02:52For others, the social aspect is extremely important.
02:56Sharing meals with others helps to strengthen a sense of community and relationships.
03:03Then there are people who explore food, who love discovering cuisines from other countries
03:08and experimenting with new flavors.
03:13Today, Hakan is going to become an explorer.
03:18He's on his way to see professional chef Rene Müller to get some training in how to enjoy
03:23food.
03:26Hi.
03:27Good morning.
03:28Hi.
03:28Hakan.
03:29I'm Derené.
03:29Hi.
03:30First up, a series of taste tests.
03:32Let's do a taste test.
03:33Let's do it.
03:33I have a lot of fun.
03:35Will he recognize the ingredients?
03:41With the green onions at least, it's a definite yes.
03:46Feeling enjoyment involves all of your senses.
03:49Smell, sight, touch, taste, even hearing.
03:55But enjoying food is not just about it tasting nice.
04:00The preparation, the smell of the aromas released, and the colors, all help to whet your appetite.
04:07Chewing longer brings out more tastes.
04:10Like it.
04:12Enjoyment triggers the release of happy hormone dopamine, starting with the moment some tasty
04:18food touches your tongue.
04:19And continuing once the food reaches the stomach.
04:23This results in the activation of the brain's reward system, making us feel good and able
04:28to relax.
04:29So nice food is a real stress reliever.
04:33We can train ourselves to consciously take note of what our body is doing, what it feels
04:38like, and what flavors you can taste.
04:42And that training in turn leads to us having more positive feelings and emotions.
04:49So conscious practicing can also have a therapeutic effect.
04:58Mindful, pleasure-oriented eating helps us to feel positive, which can be a big help in
05:03coping with everyday stress.
05:06Will Hakan and Lenke be able to translate that enjoyment into a more relaxed attitude toward
05:11life?
05:16We'll be catching up with Hakan and Lenke later to see what their week taught them.
05:21But first, enjoying food feels even better when it's healthy.
05:27Like fruit, which supplies us with crucial vitamins, minerals, and fiber.
05:31So good news all around then.
05:33Well, not quite.
05:36Many types contain a lot of sugars.
05:39Glucose and fructose cause blood sugar levels to spike and contribute to fatty liver disease.
05:46So try to limit yourself to two portions a day.
05:48And there's another reason why fruit might not be as healthy as you think.
05:56Chemicals are commonly used in industrial farming to protect crops from pests and disease and
06:02are also deployed for transportation and storage.
06:04When tested, a range of commercially sold fruits, such as grapes, repeatedly display high levels
06:10of chemical residues.
06:12Many influences on social media recommend a kitchen staple.
06:16Baking soda is the best way to get pesticides off of your produce.
06:19There was a study done in 2017 that found that soaking your produce for 15 minutes in baking soda with
06:25water reduced 99% of the pesticides.
06:28Nutritional scientist Yvonne Leonhardt also recommends washing your fruit and veg thoroughly but adopts a simpler approach.
06:35With apples and pears and other fruit with edible skin, I'd wash them with lukewarm water and give them a
06:43little scrub with your hands before just drying them with a cloth.
06:47That removes most of the pesticides.
06:53High residues in both grapes and berries mean they require more intensive cleaning.
07:00Grapes, blueberries and cherries I would soak in lukewarm water for a good 20 minutes and then give them a
07:06good rinse under running water and let them drain off.
07:10As for the baking soda remedy, you're supposed to mix the soda with water and stir until it's dissolved.
07:18Next, soak your fruit in the mixture for 15 minutes and then rinse.
07:24The idea is that the baking soda breaks down fat-soluble pesticides.
07:30But ecotoxicologist Jörg Ohlmann says this influencer claim doesn't really hold water.
07:36It's a nice story, but not broadly applicable.
07:44Pesticides vary hugely in terms of their properties, their fat or water solubility for example, or their acid-base behavior.
07:54Basically meaning, it's impossible for one single substance to be able to take care of all of them.
08:03A lot of influencers cite two past studies from Germany and the US.
08:10Those researchers found that a large fraction of pesticides can be removed by thoroughly washing them with water.
08:19And with the addition of baking soda, over 80% were removed.
08:23But they were talking about just one preservative and one insecticide.
08:32In Europe alone, we have over 200 certified pesticide ingredients used in agriculture.
08:41And we know that a wide variety of substances are used in the production of fruit and other foods.
08:51Apples, for example, that have been grown via intensive farming in Germany, will undergo complex spraying cycles involving up to
08:5930 pesticide applications in a single season.
09:05As for those small and sensitive berries, they can easily bruise and lose some of their delicate aroma.
09:12So the 15-minute soak has real drawbacks.
09:16Consumer organizations recommend a simpler solution, organic produce.
09:24Our tests have repeatedly shown that simple organic products contain far fewer pesticide residues.
09:30In most cases, none at all.
09:32So to be on the safe side, buy organic.
09:36But giving your fruit a good rinse under the tap never hurts, and is in many cases a perfectly adequate
09:42solution.
09:45Exercise is good for your health, of course, and can be a source of great enjoyment, too.
09:51Sport triggers the release of chemical messengers that can boost your mood.
09:56At the same time, your body suppresses hormones that cause stress and anxiety.
10:01Some people optimize workouts with fitness apps.
10:05But overdo it, and they might lead to more pain than pleasure.
10:12Sebastian is a personal trainer who also loves tennis.
10:17Because exercise plays such a pivotal role in his life,
10:20he constantly consults his trusty fitness app for feedback.
10:24I use it for tracking everything.
10:29The obvious things like my sleep rhythms and how fit I feel, and my calorie intake and what have you.
10:38But counting my steps also matters.
10:41Whether I crack my goal of 15K a day.
10:49His tennis partner Mark says he doesn't need a fancy wrist watch to congratulate or pester him, depending on how
10:55much exercise he's getting.
10:57For him, fitness apps are a big turn-off.
11:02I'm only interested in the sporting factor.
11:04I just want to enjoy the game and get the exercise.
11:07I want to make myself happy, not the app.
11:12A British survey in health psychology highlighted the risk of addiction to fitness apps, with users pushing themselves to reach
11:19new goals.
11:21Physical targets can become more important than mental well-being.
11:26Sports scientist Ingo Frohbose likewise urges caution.
11:34They're like little terrorists, the way they stimulate and incite you.
11:37They might say you've only done 8,000 instead of 10, or you've taken far fewer steps today than yesterday.
11:43They're desperately trying to influence your life, like little terrorists pushing you to do things that you otherwise wouldn't do.
11:5218-year-old Julius used to be a fan of fitness apps, but not anymore.
11:57He's happy with his five times a week workout and says that an app would probably push him to do
12:02more and more.
12:04Precisely what he doesn't want.
12:08I struggle as it is to take two rest days a week.
12:12And an app would make it even tougher by reminding me that my friends have been working out today.
12:17So I wouldn't get one again.
12:22The researchers behind the British study recommend that app developers devise concepts with greater flexibility.
12:28And that users listen to their own body signals rather than a computer.
12:37Like the odd chocolate bar, a cookie or two, or sharing some chips with friends?
12:42What would life be without those treasured little nibbles?
12:47On the downside, all that sugar, artificial aromas, added salt, and bad fats.
12:53So, are snacks off limits?
12:56Of course not.
12:59We all know that craving for snacks.
13:02It actually comes from the brain and the same nerve cells that make us feel full and then fancy a
13:08dessert.
13:09The mere sight of a sweet treat triggers the release of an endorphin which activates our reward center.
13:16The promise of energy from that dose of sugar has us just wanting more.
13:21Which is how our ancient ancestors recharged their batteries.
13:27That's the science.
13:29And our street survey shows that lots of people crave sweet snacks between meals too.
13:36Even if they would hesitate to eat something like this energy ball.
13:41It's made from dates, which contain lots of sugar, as do fruit bars.
13:48They cause a rapid spike in your blood sugar level, so I'd recommend energy balls that have a high nut
13:53content.
13:55Nuts help to soften the blood sugar reaction and are also a source of healthy unsaturated fats.
14:01And those supposedly healthy fruit chips?
14:07In terms of micronutrients, vitamins, minerals and plant compounds,
14:11freeze dried fruits are certainly on a par with the fresh variety.
14:15Except they contain a lot more sugar per gram than fresh fruit.
14:20Just don't overdo it.
14:22A little bag like this has only 14 grams, which is an ideal portion.
14:28And when you're not out and about, how about garnishing seasonal fruit with a drizzle of melted chocolate and letting
14:34it set overnight?
14:36One thing to remember with chocolate being...
14:42The higher the cocoa content, the better.
14:45Flavonoids benefit the cardiovascular system.
14:47They can lower your blood pressure and boost your memory too.
14:51Plus they help to reduce stress and put you in a good mood.
14:55They also make good mood and affect stress.
15:00Sugar content is another morale booster.
15:04When it comes to homemade treats between meals, berries take the lowest toll on our blood sugar.
15:09Followed by freeze dried fruit, then energy balls and snack bars.
15:14Fruit aside, some people prefer a savory snack and one in particular.
15:21Chips, nuts, definitely nuts, which are healthy.
15:25Regular ones, not salted.
15:28Nuts, I always like them.
15:31A good choice because nuts contain lots of protein, but also lots of calories.
15:36So just a handful is enough for a quick charge up.
15:40As for chips, they don't have to be made from potatoes.
15:48Lentil chips contain roughly the same number of calories as potato chips, between 450 and 500.
15:54So they're not really a healthier or lighter snack.
15:58Vegetable chips are a bit different.
16:00They go through relatively little processing and are actually not a bad snack option.
16:07One homemade quick fix with no shortage of nutrients is edamame,
16:11young soybeans often served with a sprinkling of sesame seeds and seasoning.
16:17They're high in proteins, fiber, vitamins, minerals and trace elements such as magnesium and folic acid.
16:25Edamame also scores points for low sugar and have the smallest impact on blood sugar levels.
16:31Chips made from low starch vegetables come in second.
16:35Lentil chips, on the other hand, should be avoided.
16:39Consistently high blood sugar levels aren't good for your general health.
16:46And why?
16:48Snacks that are rich in carbohydrates push up your blood sugar, causing the pancreas to release insulin.
16:54If that happens repeatedly, the cells become less responsive to insulin,
16:58which eventually can lead to disease and contribute to excessive weight gain.
17:04But you don't have to take things too far.
17:07Enjoying an occasional snack is no reason to feel guilty.
17:14In many countries, alcohol is part of daily life,
17:18or is the go-to drink when marking special occasions.
17:21In some cultures, making and drinking it is a time-honoured tradition.
17:26But alcohol isn't good for you.
17:28Drinking just one or two glasses a week keeps the health risks relatively low.
17:34But millions around the world drink far more, which can damage a range of organs.
17:39And another danger is when enjoyment turns into addiction.
17:47Addiction often creeps gradually into people's lives.
17:51Alexandra didn't realize that her drinking had become a problem.
17:56I was a functioning alcoholic, so I only drank in the evenings when I was alone, relaxing in my living
18:06room.
18:07And when I had friends around or met them outside, everyone drank.
18:13That made it acceptable, and nobody noticed anything.
18:19Plenty of people have a glass of beer after work.
18:22But the transition from alcohol abuse to addiction is often a slippery slope.
18:28Three beers were no longer having the same effect.
18:31That nice buzz you get.
18:35So I'd go out and get some more drink.
18:38In my case, it was always beer.
18:44Alcohol always poses a health risk.
18:47Although that doesn't stop around a third of the world's population from drinking regularly.
18:53Experts at the Center for Psychosocial Medicine in Hamburg study addiction and how it develops.
19:02Alcohol and other drugs have a strong effect on the brain's reward center.
19:08They get far more attention compared to food or another person who is attractive.
19:16So addictive substances like alcohol suggest to the brain that it's extremely important for survival.
19:27When alcohol dominates your thoughts, it's high time to seek professional help.
19:32Addiction centers offer free counseling.
19:34The first step, says Bianca Kunze, is to write down your drinking habits.
19:42A diary documents how much you're actually drinking, which many people underestimate.
19:49So it's good to have it in black and white in front of you.
19:53And also to see the kinds of situations where you tend to drink.
19:58It's important to ask yourself, what feelings am I trying to suppress or avoid when I drink?
20:05For Alexandra too, alcohol became a way of managing her emotions.
20:10It was a stress reliever, which I used to tackle every emotion.
20:19Alexandra's relationship to her son also suffered.
20:22But since a three-week stay in a detox clinic, she's been sober.
20:27Addiction counseling is helping her to see what led to the excessive drinking.
20:32And at what point it became a problem, also for her child.
20:39It must have been two or three years ago when he said,
20:43Mom, when you drink, I'm afraid you won't be able to take care of me.
20:46And that really shocked me.
20:52My parents were alcoholics.
20:55And I know that feeling of being pushed into a role you shouldn't be in.
21:00A reversal of responsibility.
21:04And that broke my heart.
21:08Whether someone develops an addiction depends on various factors.
21:12Among them, genes, social environment, and the availability of alcohol.
21:17And in many cases, psychological issues are both a cause and consequence of excessive drinking.
21:25Patients suffering from severe depression, for example, face twice the risk of developing alcoholism.
21:31And remember that long-term alcohol consumption is itself a depressant.
21:36Many people will know from experience how, when they've drunk too much,
21:40they're not in good shape afterwards when hungover.
21:44Alexandra wants to enroll in a long-term therapy.
21:47In the meantime, counselling is teaching her to deal with challenging situations in everyday life.
21:54The Centre for Interdisciplinary Addiction Research in Hamburg
21:58is trying out a new supplementary treatment approach.
22:02Addicts don a virtual reality headset to enter a simulated world where they learn how to reject alcohol.
22:07A therapist acts as a guide.
22:11And now try to push the bottle of alcohol away from you.
22:16The aim is to tackle this mechanism and train it to say no to alcohol by performing this movement.
22:27The effectiveness of the exercise will become clearer once the ongoing study's findings are reviewed.
22:34What we already know is that understanding the emotions that lead to drinking is crucial, as is finding long-term
22:40alternatives.
22:44If someone wants to stop or reduce their consumption, we look at what they can do instead.
22:49What gives them a sense of fulfilment?
22:52Which varies greatly for each person.
22:54Some like to learn relaxation techniques, while others prefer more action,
22:58because it helps them feel themselves, to let off steam and possibly reduce stress.
23:06For Alexandra, that means more exercise and talking frankly about her feelings.
23:11And of course, no more alcohol.
23:14She's determined to be done with that for good.
23:21Remember Lenke and Hakan from the start of the show?
23:25Eager to learn how to make meals something to savour,
23:29instead of just an afterthought to squeeze into their schedule?
23:32So, how did they fare?
23:35After a week of mindful cooking and eating, it's time to see how things went.
23:40I had a pretty colourful breakfast again today.
23:45Sometimes, less is more.
23:47It wasn't that much, but I feel good.
23:52I've just made my dinner.
23:55And will now be consciously taking my time, about 20 minutes, to really enjoy it.
24:03Although I do still need a bit of dessert.
24:07Unlike Hakan, Lenke has her family to cook for too.
24:11In her case, the mindful eating challenge required her to reinvent a dish from her childhood.
24:19Eating is directly linked to the feeling of security and emotional attachment.
24:23And with food that we remember our grandma making for us,
24:27that memory stays with us for life.
24:32Little wonder, then, that grandma's cooking has always tasted so good.
24:36Lenke is making Brinzove Haluski, the national dish of Slovakia, using her grandma's recipe.
24:44We'd always go to my grandma's for Sunday dinner,
24:48and I loved her making it for me.
24:52She passed away two years ago, so it always reminds me of my time with her.
24:59A big nostalgia trip.
25:01Meanwhile, Hakan is also savouring the enjoyment challenge as it draws to an end.
25:06So, what has he learnt?
25:09I have to take the time more often to cook something for myself.
25:14And to be more mindful of the time.
25:19Because learning to enjoy your food is a conscious process.
25:25The second part is noticing how it feels after you've eaten,
25:29which people frequently fail to do.
25:32Food is something we put into our bodies, and that becomes part of us.
25:38For seven days, Hakan and Lenke kept a diary of their food enjoyment experiences,
25:44taking their time and discovering that even small amounts of pleasure can have a big impact.
25:52And that rounds off our show on enjoying the pleasures in life, in moderation.
25:57Although, in good shape, of course, is the kind of treat you can never get enough of.
26:03See you soon.
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