HOW TO BOOST 4 HAPPY CHEMICALS (feel-good hormones) IN YOUR BRAIN?

                                        BOOST FEEL-GOOD HORMONES

HOW TO BOOST 4 HAPPY CHEMICALS (feel-good hormones) IN YOUR BRAIN?

Think of it more like nudging your brain to produce more of these natural mood boosters. Here's what you can do for each:

Hormones are your body's chemical messengers. Once released by glands into your bloodstream, they act on various organs and tissues to control everything from the way your body functions to how you feel.

One group of hormones are nicknamed the "feel-good hormones" because of the happy and, sometimes, euphoric feelings they produce. They're also considered neurotransmitters, which means they carry messages across the spaces between nerve cells. What are the four feel-good hormones? Dopamine, serotonin, endorphins, and oxytocin.

There are many natural ways to increase levels of feel-good hormones in your brain, including with diet, exercise, and by spending time with the people you care about. You can boost levels of these hormones with some simple lifestyle changes.

Dopamine (Reward & Motivation):

Dopamine is most notably involved in helping us feel pleasure as part of the brain's reward system. Sex, shopping, smelling cookies baking in the oven — all these things can trigger dopamine release, or a "dopamine rush."

This feel-good neurotransmitter is also involved in reinforcement. That's why, once we try one of those cookies, we might come back for another one (or two, or three). The darker side of dopamine is the intense feeling of reward people feel when they take drugs, such as heroin or cocaine, which can lead to addiction.

Set and achieve goals: Break down big goals into smaller, achievable ones. Celebrate each win to keep yourself motivated.

Learn something new: Challenge yourself by taking a class, learning a new skill, or picking up a new hobby.

Spend time with loved ones: Strong social connections boost dopamine.

Listen to Upbeat Music: Put on some tunes you love and get moving!

Dopamine also plays a role in these functions:

learning and attention

mood

movement

heart rate

kidney function

blood vessel function.

sleep

pain processing.

lactation.

 

Endorphins (Pain Relief & Pleasure):

Endorphins: The brain's natural pain reliever

Endorphins can also release stress and create a feeling of well-being.

Endorphins are the body's natural painkillers. Released by the hypothalamus and pituitary gland in response to pain or stress, this group of peptide hormones both relieves pain and creates a general feeling of well-being.

The name of these hormones comes from the term "endogenous morphine." "Endogenous" because they're produced in our bodies; morphine refers to the opioid painkiller whose actions they mimic.

About 20 different types of endorphins exist. The best studied of these is beta-endorphin, which is the one associated with the runner's high. We also release endorphins when we laugh, fall in love, have sex, and even eat a delicious meal.

How to release endorphins?

You can increase your body's endorphin release by engaging in these activities:

Exercise. A moderately intense pace, whether you're walking fast or doing another form of aerobic activity, seems to be best for releasing endorphins.

Acupuncture. An effective way to release endorphins is with pressure points. Placing fine needles into the skin at specific points around the body triggers the release of endorphins.

Meditation. Breathing deeply and focusing your brain calms your mind and eases pain.

Sex. These hormones are the reason for that blissful feeling many of us get after having sex. Experts believe that endorphins promote the release of other hormones that are involved in feelings of love.

Playing music. When you sing, dance, or bang on a drum, you do more than entertain others. You also release a rush of endorphins, which research suggests might increase tolerance to pain.

Ultraviolet light. It's no wonder that some people feel happy when they spend time outdoors in the sun. Ultraviolet light stimulates the release of beta-endorphins in the skin.

Exercise regularly: Even moderate exercise can trigger endorphin release. Find an activity you enjoy, like dancing, swimming, or biking.

Laughter is the best medicine: A good belly laugh can do wonders for your state of mind. Along with releasing endorphins, laughter alters levels of serotonin and dopamine.

 Watch a comedy, spend time with funny people, or read comics. Laughter is one way to boost endorphins naturally; so is eating dark chocolate, watching your favorite drama on Netflix, working out and meditating.

Eat spicy foods (in moderation): Spicy peppers contain capsaicin, which triggers endorphin release.

 

Serotonin (Mood & Well-being):

 Serotonin can stave off depression and provide a feeling of euphoria. When you feel happy and all seems right with the world, you're feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as a host of other functions.

Where is serotonin produced?

An area in the center of the brainstem produces serotonin, which then acts on many different parts of the brain to affect a variety of functions and behaviours, including:

memory

fear

the stress response

digestion

addiction

sexuality

sleep

breathing

body temperature.

How to increase serotonin

Low levels of serotonin are linked to depression. The most commonly used antidepressants, the selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), work by increasing serotonin levels in the brain.

 It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin. This boost in serotonin (along with other endorphins and other neurotransmitters) is why many people get that feeling of euphoria known as a "runner's high" after an intense workout.

 Exposure to either the sun or to the bright light meant to replicate it is another way to naturally increase serotonin levels. Light therapy is one of the main treatments for seasonal affective disorder (SAD), the winter blues that may be triggered by a drop in serotonin levels.

 Getting extra serotonin from foods is a bit trickier. Protein-rich foods such as turkey are high in tryptophan, but our bodies don't convert it to serotonin very efficiently. And when you eat turkey together with other high-protein foods, the protein breaks down into amino acids, which compete with tryptophan to get across your blood-brain barrier (the border that prevents potentially harmful substances from reaching your brain). As a result, less tryptophan gets in.

One way to possibly sneak more tryptophan into your brain is to get it from complex carbohydrate sources, such as vegetables, fruits, legumes, and whole grains. When you eat these carbs, your body produces insulin, which helps your muscles pull in more amino acids, giving tryptophan a better chance at reaching your brain.

Get enough sunlight: Sunlight helps regulate serotonin production. Spend time outdoors each day.

Eat a balanced diet: Include complex carbs, lean proteins, and healthy fats in your meals. These provide the building blocks for serotonin production.

Practice gratitude: Reflect on things you're thankful for. Keep a gratitude journal or share appreciations with loved ones.

Get enough sleep: Aim for 7-8 hours of quality sleep each night.

 

Oxytocin (Bonding & Trust):

 Oxytocin: The love hormone. Oxytocin can help us bond with loved ones and can be released through touch, music, and exercise.

A beautiful young African American mother in a hospital gown gently holds her infant in her arms and smiles down at her. The baby's eyes are closed.

What is oxytocin?

Oxytocin is a hormone that's produced in the hypothalamus and released into the bloodstream by the pituitary gland. Its main function is to facilitate childbirth, which is one of the reasons it is called the "love drug" or "love hormone." Oxytocin, like endorphins or serotonin, is a type of hormone in your body that promotes positive feelings.

What does oxytocin do?

Oxytocin both stimulates the muscles of the uterus to contract, and boosts the production of prostaglandins, which also increases uterine contractions. Women whose labor is slow to proceed are sometimes given oxytocin to speed the process. Once the baby is born, oxytocin helps to move milk from the ducts in the breast to the nipple, and to foster a bond between mom and baby.

Our bodies also produce oxytocin when we're excited by our sexual partner, and when we fall in love. That's why it has earned the nicknames "love hormone" and "cuddle hormone."

How can oxytocin affect mental health?

Oxytocin has been shown to decrease stress and anxiety levels. Research suggests that oxytocin can have a positive impact on social behaviors related to

relaxation

trust

overall psychological stability.

How are oxytocin levels controlled?

Oxytocin production and secretion is controlled via a positive feedback loop. This means the hormone causes an action that stimulates more of its own release.

For example, when a new- born suckles mechanoreceptors in the nipple and the cervix are activated, creating a positive sensory feedback loop, which leads to the additional release of oxytocin in the brain.

The increased oxytocin production and secretion into the blood causes milk to be let down into the breast.

How to increase oxytocin

Low oxytocin levels have been linked to symptoms of depression, including postpartum depression. Researchers have been studying whether giving oxytocin in a pill or nasal spray might help to ease anxiety and depression, but so far the results have been disappointing. In part, that's because it's hard for this hormone to slip across the blood-brain barrier.

A more promising way to boost oxytocin naturally is with exercise. One study noted a jump in oxytocin levels measured in participants' saliva after high-intensity martial arts training. Music also seems to have the ability to increase oxytocin levels, especially when people sing in a group, which adds the element of bonding.

Just the simple act of touch seems boost oxytocin release. Giving someone a massage, cuddling, making love, or giving someone a hug leads to higher levels of this hormone and a greater sense of well-being.

Oxytocin is just one of the four feel-good hormones. To learn more about the others and how they work, head to the beginning of this series.

Spend quality time with loved ones: Physical touch like hugs, cuddling, or even a handshake releases oxytocin.

Help others: Volunteer your time or do something nice for someone else.

Get a pet: Studies show that interacting with pets increases oxytocin levels.

Remember, consistency is key! By incorporating these activities into your daily routine, you can naturally boost your happy chemicals and improve your overall well-being.

 If you can Believe it, you can achieve it.