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Make yourself Happier, Smarter & Wiser. Also boost your mental health
Before we start, think for a moment…
When was the last time you felt extremely happy? When was the last time you woke up feeling strong,
happy and grateful for everything you've had? What were your last achievements in your career, marriage,
personal life, and finances?
Why do some people we meet are mostly happy all the time, while some others deal with problems like
depression and have a rough time staying happy?
The answer to all these questions lies within 4 major chemicals in the brain that influences our
happiness,that are Dopamine, Oxytocin, Serotonin & Endorphins, in short, "DOSE".
We often feel that our moments of agony & loneliness are not within our control. According to a study by
WHO, 65% of Americans said that they often use anti-depressant drugs to boost Confidence.
But, what if I told you, according to "Eudemonology", or, the study of well-being & happiness,
You can
use easy "Bio-Hacks", to regulate your mood throughout your daily cycle.
Human Beings have evolved to seek pleasure and avoid pain. We not only look to survive in life but to
experience a sense of joy.
Our brain chemistry is designed to support these activities by releasing hormones that make us feel
good, into the brain and body.
As all these hormones also act as the chemical messengers in our nervous system, their optimal levels
aid in faster transmission of brain signals, which in turn helps to enhance overall brain function.
These Happy Hormones include-
OXYTOCIN
Often called the “love hormone”,is essential for childbirth, breastfeeding, and strong parent-child bonding.
It also promotes feelings of trust & empathy. It ultimately is the neurochemical that allows us to become social creatures.
Oxytocin helps in the transmission of our brain signalsand links to our thinking speed.Low levels of Oxytocin have been linked to poor social functioning and autism.
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SEROTONIN
Serotonin helps you regulate Mood as well as your Sleep. When your serotonin levels are normal, you feel: happier, calmer, focused, focused, and more emotionally stable. Serotonin also plays a crucial part in Appetite, Digestion, Nausea, Blood clotting, and Bone Health.
Serotonin levels are also linked to IQ, Memory, learning and a person’s thinking Speed.
Some studies have also shown, people with normal levels of Serotonin, perform better in social situations, like Work or social Gatherings
ENDORPHINS
Endorphins are your body’s natural pain reliever,which your body produces in response to stress or discomfort. Endorphins benefit in : Alleviating depression, Reducing stress and anxiety, Boosting your self-esteem, Reducing your weight, and Relieving Pain.
And just like Oxytocin, Endorphins help in faster movement of our brain signals, promoting one’s cognitive & intellectual abilities.
How to boost these hormones?
It is possible to boost these hormones, By doing some simple activities yourself. You can perform these on a day-to-day basis, to promote positive feelings, and improve your focus & motivation, without the need for any prescriptions.
1. Spending time in sunlight
- According to a 2008 research, exposure to sunlight can increase the production of both serotonin and endorphins.
- Start with at least 10 to 15 minutes outside each day. If you’re tired of the same old sights, try exploring a new neighborhood or park. Just don’t forget to put sunscreen! (click here)
2. Enjoying a Massage.
- Massage therapy aids in stress relief and can enhance the recovery from some physical health conditions, such as back pain and fatigue.
- It can also have benefits during childbirth by reducing pain and increasing contractions, which can lead to shorter labor.
- The benefits are associated with multiple hormones, including endorphins, released by massage. It also increases levels of oxytocin, dopamine, and serotonin.
3. Singing and Listening to Music
- Simply listening to music can promote good feelings and an improved mood, but a 2012 research suggests musical performances are more likely to boost endorphins than listening to music alone.
4. Stretching and Exercising
- Running 20 to 30 minutes a day can play a crucial role in increasing your dopamine and serotonin levels, making it a great option to boost your happy hormones. Also, Exercising Physically can have a very positive impact on your emotional well-being.
5. Laughing More
- Who hasn’t heard the old saying, “Laughter is the best medicine”?
- Who hasn’t heard the old saying, “Laughter is the best medicine”?
- Many small studies, from around the globe, like this 2017 study looking at 12 young men, show that social laughter triggers endorphin release. And this Research from 2011 supports this finding.
- There’s even a type of cognitive-behavioral therapy called the "Laughter therapy" that can help reduce feelings of stress and depression.
- It's a great idea to take some time for a funny video or watch a comedy special at least once or twice a day.
6. Petting a Dog or Cat
- Research has shown that petting a dog or cat, releases the "feel good" hormones serotonin, prolactin, and oxytocin, and lowers the stress hormone cortisol. Pets can also lower blood pressure, reduce stress, improve loneliness and lower negativity.
- A great excuse to spend some time with a furry friend!
7. Performing acts of random kindness
- Doing good to others helps both you and the people you are supporting. By helping another person, you might lighten their physical or emotional burdens, giving them the support they need to keep going through the day.
- Since acts of kindness trigger endorphin release
8. Cooking and enjoying a favorite meal with a loved one
-
This tip could — in theory — boosts all 4 of your happy hormones
- The enjoyment you get from eating your favorite meal or something delicious triggers the release of dopamine along with endorphins. And Sharing the meal with someone you love, and bonding over meal preparation can greatly boost oxytocin levels.
9. Getting enough Vitamin B
- It is crucial to get enough B vitamins to produce certain neurotransmitters such as dopamine and serotonin.
- Symptoms of vitamin B6 deficiency include irritability, short attention spans, and short term memory loss. Vitamin B6 is naturally found in brown rice, legumes, whole grains, and meats.
- Vitamin B12, or cyanocobalamin, is another brain-boosting nutrient, which is an essential vitamin for the proper functioning and development of the brain and nerve cells. Vitamin B12 is naturally found in eggs, fish, lamb, poultry and dairy products, such as milk, cheese, and yogurt. Or you can simply take it as a Supplement.
10. Choosing your meals wisely
- It is crucial to get enough B vitamins to produce certain neurotransmitters such as dopamine and serotonin.
- Levels of dopamine & serotonin are relatively balanced in those who eat nutritious diets.
- Also, having certain foods is directly associated to have an impact on these
hormone levels-
-Spicy foods are known to trigger endorphin release
-Yogurt, Beans, Eggs, meats with low-fat content, Nuts such as almonds and walnuts, Dark chocolate and
foods high in tryptophan are a few foods linked to dopamine & Serotonin release.
-While adding some Avocados, Figs, Spinach, Watermelon or Green Tea to your diet can trigger the
production of the social hormone Oxytocin.
Apart from optimized cognitive functionsand an increase in happiness, optimal levels of these hormones result in sharper intellectual and emotional abilities, enhanced memory and better confidence.
BONUS CONTENT
Did you know that when you laugh and smile, your face sends signals to your brain that you are happy?
Your brain literally responds to the nerves and muscles in your face to determine your emotional state.
This means. When you are stuck on a frustrating or distressing thought, forcing yourself to smile counteracts the negative emotional state.
If you work in customer service, or anytime you need to look upbeat when you are really not up for it, just push your cheeks upwards, make yourself through a large legitimate smile, which will trick your mind into feeling the mood you need for the moment.
Feel free to post your questions or views in the Comments Section.
Dale Carnegie
How to Win Friends & Influence People
You can go after the job you want—and get it! You can take the job you have—and improve it! You can take any situation—and make it work for you!
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