How to saturate the body with hormones of happiness

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is no secret that butterflies in the stomach, wings behind their shoulders and just a great mood are nothing more than a series of chemical processes in the body, triggered by biologically active substances: endorphins, serotonin, dopamine, oxytocin. Let's find out how to stimulate the natural production of this beneficial four in your body.

Lethargy, apathy, feelings of loneliness, confusion and other psychophysical conditions do not have the best effect on our productivity, motivation, social connections and well-being. Where did they come from? Perhaps you have health problems, or perhaps you just need to nudge your body a little with simple actions and a balanced diet. We will tell you about them.

Endorphins

Endorphins are naturally produced in the neurons of the brain in response to pain and stress and help relieve anxiety and depression. Similar to morphine, they act as a pain reliever and sedative, reducing our perception of pain.

Events that contribute to the body's natural opiate production are well understood and fall into three main groups: diet, habits, and exercise.

Nutrition

So what should we eat to get rid of the piled emotional burden? We answer:

• Correct dark chocolate thanks to the high content of antioxidants, it protects against heart attacks, lowers blood pressure, lowers the level of "bad" cholesterol, increases the content of "good" and, interestingly for us, stimulates the production of endorphins. But it's too early for chocolate lovers to rejoice, because the recommended rate is only a couple of slices a day.
• Cayenne pepper, jalapeno pepper, chili pepper and others hot peppers contain capsaicin - a substance with a strong burning taste that affects the nerve cells of the mucous membranes of the nose and mouth. The brain, receiving a signal about a strong stimulus, reacts to the burning sensation by producing endorphins. Therefore, to cheer you up, you need to add spice to your dishes. Burning food also kills pathogens and promotes sweating, which is especially beneficial for cooling the body in hot weather.
• Some aromas directly affect the production of endorphins. For example, according to the Memorial Sloan-Kettering Cancer Center in New York, patients who inhaled aroma before undergoing an MRI vanilla, in 63% of cases, they experienced a feeling of anxiety less often. Another study found that the smell lavender helps fight depression and insomnia. Use vanilla and lavender as spices, add essential oils to the bath, use scented candles based on them, and also brew healing tinctures of these plants.
• In addition to improving mental performance, including memory and concentration, lowering blood sugar levels in people with type 2 diabetes, treating certain cardiovascular and lung diseases, ginseng relieves physical fatigue and mental stress. It's not for nothing that traditional Chinese medicine claims that ginseng prolongs life and youth, and many runners and bodybuilders take it to increase physical endurance. The reason is the same stimulation of the production of endorphins.

Habits

Every child knows that laughter prolongs life. But adults often forget about it. That is why kids laugh hundreds of times a day, and their parents - it's good if a dozen.

But in vain, because the well-known biblical instruction reads:

A cheerful heart is wholesome, like medicine, but a dull spirit dries bones.

If you are far from religion, I will mention one interesting story related to the healing properties of laughter for body and soul. And it happened with Norman Cousins - an American scientist, teacher and journalist. Once Norman began to feel severe pain in his joints, and a little later, doctors diagnosed him with a life-threatening diagnosis of a certain degenerative disease. After these disappointing words, the patient decided that recovery depended only on himself, and was discharged from the hospital, refusing to take medications. The treatment was reduced to taking vitamins and incessant sessions of laughter therapy. Norman constantly watched entertainment TV, he was read humorous stories, and he never tired of bursting into tears of laughter. A month later, the disease receded, and subsequently disappeared altogether. Cousins' own experience has formed the basis of popular books, and his example has inspired many other "hopeless" patients.

Find a reason to laugh. Get in the habit of finding something funny around you. This is the easiest, everyday way to "speed up" endorphins, and it helps you feel good in the here and now.

And what precedes? Of course, smile! But not that unnatural and stretched, which is found on the faces of employees early in the morning. And that sincere and involuntary smile that is born, for example, on the faces of people in love. In science, it is called the Duchenne smile and arises from the contraction of the zygomaticus major muscle and the lower part of the circular muscle of the eye. That is, it is a smile "with eyes and mouth", and not just sparkling teeth.

Look at pictures with a pleasant story, communicate with perky people and do not miss a reason to smile back.

As a rule, a "long" tongue is not good, but in some cases gossipcan have a positive effect. No, you are not encouraged to flap your tongue left and right, but the transmission of secrets and piquancy from mouth to mouth can contribute to the production of endorphins. Scientists believe that gossip helps social animals stay connected, and this is rewarded by stimulating the reward centers in the brain. However, it is important to understand that the information should be positive, because only in this case it will lead to a surge of endorphins.

Loveand sex- the most frequent topics from the previous paragraph. Go from words to deeds! Touch, closeness and pleasant sensations soothe the nerves, instill a sense of security and confidence, and lift your spirits. will inspire you and strengthen your physical condition.

Orgasm as a quick shot of endorphin? Why not!

Physical exercises

Go in for sports. It is a quick and beneficial method of producing endorphins with a delayed effect. Any physical activity releases endorphins into the bloodstream, significantly improving mood. It is important to mention that group lessons have an advantage. For example, a 2009 study found that synchronized rowers received increased levels of happiness hormones compared to singles. Although independent walking, cycling, aerobics also give the desired result.

Are you ready to take a little risk? Go for skydiving or bungee jumping, skydiving, roller coasters and whatever seems a little reckless to you. Stepping back from your calm zone will help release endorphins.

Dopamine

Dopamine (dopamine) is a neurotransmitter that motivates a person to achieve goals, satisfy desires and needs. It is produced in the human brain and causes a feeling of satisfaction (or pleasure) as a sign of reward for the result obtained. Plays an important role in the system of motivation and training of people.

Dopamine forces us to make efforts towards our goals. Procrastination, lack of enthusiasm and self-doubt are always associated with a lack of dopamine. Studies in rats showed that rodents with low levels of the neurotransmitter chose a simple solution to the problem and were content with a small portion of food. And rats who were willing to work hard for more rewards had higher dopamine levels.

Nutrition

The dopamine diet consists of:

• Avocado, banana, almond, tofu ("bean curd"), fish, pumpkin seeds. All of these foods contain tyrosine, an amino acid synthesized into dioxyphenylalanine, and the latter is the precursor to dopamine. Tyrosine can also be found in meat and oil products, but it is worth being especially careful when calculating your intake due to its high calorie count.
• Green and orange vegetables, cauliflower and Brussels sprouts, beets, asparagus, carrots, peppers, oranges, strawberries and other foods high in antioxidants and vitamins C and E. They will help protect the brain cells responsible for dopamine production.

Habits

With the right mood, dopamine doesn't care what you accomplished: climbed a high mountain or pulled yourself up one more time than yesterday. The neurotransmitter still engages the pleasure centers. Therefore, it is important to learn how to break global goals into small subtasks. For example, you are planning to write a diploma. Celebrate each chapter with a trip to the cafe for your favorite ice cream, and dopamine will breathe strength into you the rest of the way.

Leaders to note: their subordinates are awarded or praise for local success, so that dopamine will increase their productivity and motivation.

A worker who believes in himself is able to jump above his head.

Serotonin

Serotonin helps you feel your own worth and importance. Its deficiency leads to alcoholism, depression, aggressive and suicidal behavior. It is believed that the lack of a neurotransmitter is one of the reasons why people become criminals. Many antidepressants focus on serotonin production.

In one study, scientists proved the role of serotonin in determining social status in monkeys. They found that the level of the neurotransmitter in the dominant individual was higher than in other monkeys. However, if the head lost contact with his subordinates (was put into a cage), then the level of serotonin in his blood gradually decreased.

Nutrition

It is believed that the biosynthesis of serotonin is promoted by foods with a high content of tryptophan: dairy products (especially cheese), dates, plums, figs, tomatoes, milk, soy, and dark chocolate.

Habits

The relationship between time spent in the sun and an increase in serotonin levels has been tracked: in summer it is higher than in winter. The skin absorbs ultraviolet rays, which boosts the production of a neurotransmitter. Of course, in the pursuit of wellness, you should not overuse sun exposure and harm your health.

To cheer yourself up, open your blinds to let in natural light.

Are you stressed while working? Relax for a moment and remember something good. Happy memories will certainly contribute to the production of serotonin. Reflect on your previous accomplishments or “chew” again a significant moment from the past. This practice reminds us that we are valued and that there are many things to value in life.

Oxytocin

Oxytocin enhances the sense of trust, reduces anxiety and fear, and gives calmness and confidence. The hormone strengthens human relationships. For example, it is involved in the formation of the bond between mother and child immediately after childbirth, and is also produced during orgasm in men and women. It is assumed that oxytocin is involved in the development of feelings of love.

Scientists from the University of Bonn came to interesting conclusions: oxytocin strengthens the institution of marriage! The group of men was divided into two parts, one of which was injected with oxytocin, and the other with a placebo. Researchers speculated that the bonding power of the hormone would push men to bond with strangers and forget about their current obligations. However, when the subjects were asked to rate the acceptable distance between them and the "stranger" woman, the opposite was found. Men under the influence of oxytocin preferred to stay 10-15 centimeters further from the object of temptation.

Ladies, oxytocin is able to keep a man close! But what is needed for this?

Habits

Hugs, hugs and more hugs! Oxytocin is sometimes called the cuddle hormone. American oxytocin expert Dr. Paul Zak even recommends a minimum cuddling rate of eight times a day.

Avoid shaking hands in favor of hugs if you want to strengthen interpersonal relationships.

Oxytocin enhances trust and … generosity! This can be used neatly. Although women know about this at the level of instincts, casting the bait about their wildest desires immediately after sex …:) Yes, the peak of sexual intercourse leads to the release of oxytocin.

The reverse process also works. If you want to strengthen the relationship, it is enough to do to the person - the hormone will do its job.