1.
DHEA
Our
body naturally produces the hormone dehydroepiandrosterone (DHEA)
in the adrenal gland. In turn, DHEA helps produce other hormones,
including testosterone and estrogen.
Natural
DHEA levels peak in early adulthood and then slowly fall as one
ages.
A
synthetic version of DHEA is available for oral use, as a tablet,
and a topical cream.
Often
touted as an anti-aging therapy, DHEA is also claimed to ward off
chronic illness and improve physical performance.
2.
Serotonin
Serotonin
helps regulate your mood naturally.
When
your serotonin levels are normal, you feel:
happier
calmer
more
focused
less
anxious
more
emotionally stable
What
is serotonin?
Serotonin
is a chemical nerve cells produce.
It
sends signals between your nerve cells. Serotonin is found mostly
in the digestive system. It’s also present in blood platelets
and throughout the central nervous system.
Serotonin
is made from the essential amino acid tryptophan. All essential
amino
acids must
come from one's diet
and is commonly found in foods such as nuts, cheese, and red
meat.
Tryptophan
deficiency can lead to lower serotonin levels.
The
deficiency could result
in mood disorders, such as anxiety or depression.
What
does serotonin do?
Serotonin
impacts every part of the body, from the emotions to motor skills.
Serotonin is considered a natural mood stabilizer. It’s the
chemical that helps with sleeping, eating, and digesting.
Serotonin also helps:
reduce
depression
regulate
anxiety
heal
wounds
stimulate
nausea
maintain
bone health
3.
What Is GABA?
The
Brain-Boosting GABA
What
Is GABA?
Gamma-aminobutyric
acid, also known as GABA, is a neurotransmitter that helps send
messages between the brain and the nervous system.
It
is produced in the brain from glutamate. This process is catalyzed
by the active form of vitamin
B6 and
the enzyme glutamate decarboxylase (GAD).
Its
main function is to reduce the activity of nerve cells in the
nervous system. A good amount of emerging research has found that
it could play a role in many conditions, including depression,
anxiety and stress.
Gamma-aminobutyric
acid is thought to have a natural calming effect and is believed
to reduce feelings of of anxiety and fear by decreasing neuronal
excitability.
It
is often used as a natural supplement to promote sleep, improve
mood and
ease premenstrual symptoms.
GABA
Uses and Benefits
-
Relieves
Anxiety
-
Improves
Sleep
-
Reduces
Depression Symptoms
-
Relieves
Symptoms of PMS
-
Decreases
Inflammation
-
Improves
Focus in ADHD (Attention
Deficit Hyperactivity Disorder)
-
Increases
Levels of Growth Hormone
4.
What Are Endorphins?
They
are responsible for the all-encompassing
sense of happiness
we sometimes feel.
Endorphins
are a category of neurotransmitters that the body uses as an
internal pain killer. A 1995 study (Harte et al) published in the
Biological Psychology Journal tested the neurochemical release of
two groups — 11 elite runners and 12 highly trained meditators —
after running and meditation, respectively.
What
did they find?
Both
groups’ endorphin levels were greatly elevated.
Perhaps
even more amazing, meditation's "feel-good
effect"
scored even higher
than running!
Joggers
have coined the term "runners
high"
to describe how wonderful the endorphin rush feels after a nice,
long run. This happy, zen-like, alert state
of bliss
can be a powerful and highly pleasurable experience, going a long
way to explain why so many runners are addicted to their sport.
Luckily,
this wonderful mind-state is readily found through meditation.
Maybe it is time for meditators to come up with a cool phrase for
how good
they feel
after meditation?
What
Are Endorphins
Endorphins
are the popular term for chemical substances known as “opiate
peptides.”
Which
neurochemicals qualify as “endorphins,” and what do endorphins
do exactly?
Endorphins
include enkephalins and dynorphins, substances associated with
feelings of pleasure, sexuality/sensually, euphoria and pain
relief. Essentially, endorphins promote a sort of “bliss,”
providing a sense of well-being.
Low
levels of endorphins are associated with the opposite effects:
physical and emotional pain (including chronic pain linked to
disorders like
fibromyalgia),
addiction and higher incidence of risk
taking
behaviors.
When
one talks
about endorphins,
they’re also referring to other neurotransmitters besides opiate
peptides, including dopamine and serotonin.
Here’s
a quick overview of how endorphins are released?
Medically
speaking, we refer to chemical messengers of the mind that cause
emotions as neurotransmitters.
Endorphins
are manufactured by the central nervous system (your brain, spinal
cord and nerves that connect to many other parts of your body).
Through the production of certain neurotransmitters, the pituitary
gland of the brain
gets the signal to release particular endorphins depending on the
situation, which then bind to
neuron
receptors. There’s also evidence that the immune system releases
certain endorphins based on rising levels of inflammation, which
is a mechanism useful for dulling pain.
5.
Melatonin
The
hormone melatonin plays a role in the
natural
sleep-wake cycle. Natural levels of melatonin in the blood are
highest at night. Some research suggests that melatonin
supplements might be helpful in treating sleep disorders, such as
delayed sleep phase, and providing some relief from insomnia and
jet lag.
Melatonin
is generally safe for short-term use. Unlike with many sleep
medications, with melatonin one is unlikely to become dependent,
have a diminished response after repeated use (habituation), or
experience a hangover effect.
What
is melatonin?
Melatonin
is a hormone made by the pineal gland , a small gland in the
brain. Melatonin helps control the sleep and wake cycles. Very
small amounts of it are found in foods such as meats, grains,
fruits, and vegetables. One can buy it as a supplement.
What
does natural melatonin do in the body?
The
body has its own internal clock that controls the natural cycle of
sleeping and waking hours. In part, the body clock controls how
much melatonin the body makes. Normally, melatonin levels begin to
rise in the mid- to late evening, remain high for most of the
night, and then drop in the early morning hours.
Light
affects how much melatonin the body produces. During the shorter
days of the winter months, the body may produce melatonin either
earlier or later in the day than usual.
This
change can lead to symptoms of seasonal affective disorder (SAD),
or winter depression.
Natural
melatonin levels slowly drop with age.
Some
older adults make very small amounts of it or none at all.
Why
is melatonin used as a dietary supplement?
Melatonin
supplements are sometimes used to treat jet lag or sleep problems
(insomnia).
Scientists
are also looking at other good uses for melatonin, such as:
Treating
seasonal affective disorder (SAD).
Helping
to control sleep patterns for people who work night shifts.
Preventing
or reducing problems with sleeping and confusion after surgery.
Reducing
chronic cluster headaches.
6.
Human Growth Hormone
Benefits
of Human Growth Hormone
Human
growth hormone can be injected in larger doses to promote weight
loss and increase muscle size while a small doses can be used for
general recovery, health and ignite the anti-aging process.
Presently, there is a growing list of benefits of HGH treatment in
children, adolescents and adults, such as:
1.
Increased Muscle Strength
Human
growth hormone has been known to improve physical capacity of
individuals through stimulating collagen
synthesis
in the skeletal muscle and tendons, increasing
muscle strength and
improving exercise performance as a result.
In
the International Journal of Endocrinology, a study with 14
healthy
men at the ages of 50 to
70 were
randomized into two groups. Seven subjects were administered HGH
therapy with seven
placebo subjects, and they were re-evaluated after six months.
After six months, there was a significant increase in the leg
press responsiveness muscles in the growth hormone group.
Overall,
the study concluded an increased muscle strength in the lower body
after human growth hormone was administered in healthy men. In
HGH-deficient adults, participants who were administered long-term
HGH therapy experienced normalization of muscle strength,
increased exercise capacity, and improved thermoregulation and
body composition.
2.
Better Fracture Healing
Numerous
of local growth factors and hormones are responsible for
regulating mineral and bone metabolism, along with fracture
healing. Administration of human growth hormone has been shown to
speed up the regeneration of bone, making it a key part of bone
healing.
Applying growth factors like IGF-1 is
known
to stimulate the metabolism of bone.
In
a study published in the journal BONE, growth hormone was
systemically applied to recombinant species-specific rats by
subcutaneous injections and was compared to the placebo group. As
a result, the local growth factor application revealed a stronger
effect on fracture healing than the systemic human growth hormone
injection. These observations suggest that the local application
of growth hormone speeds up fracture healing significantly without
systemic adverse effects.
Human
growth hormone plays a crucial role in the repair of wear and tear
and expedites healing. Researchers have reported the beneficial
effects of HGH in enhancing the healing of injuries and wounds
significantly. A randomized, controlled, double-blinded study for
six
months of HGH therapy or placebo in 28
healthy
older men with low baseline plasma IGF-1 was conducted at the
University of California’s Department of Medicine. As a result,
healthy older men who were administered growth hormone had
enhanced collagen deposition during the wound-healing process,
helping the healing process.
3.
Enhanced Weight Loss
Obese
individuals have limited response to growth hormone stimuli
release, and after successful reduction of weight, growth hormone
responsiveness can be
partial
or complete. Growth hormone accelerates lipolysis,
the
breakdown of lipids and involves hydrolysis of triglycerides into
glycerol and free fatty acids, and impaired secretion of human
growth hormone leads to loss of lipolytic effect.
Dietary
restrictions and growth hormone treatment effects on anabolic and
lipolytic actions as well as the changes in growth hormone
secretions and insulin were investigated
in a study published in Hormone Research. Twenty-four obese
participants were on a hypocaloric diet and treated with
recombinant human growth hormone or a placebo in a double-blinded,
12-week randomized study. As a result, growth hormone treatment
caused a 1.6-fold increase in weight loss, with the
greatest loss being
visceral
fat compared
to the placebo.
In
the placebo group, lean body mass was lost, whereas lean body mass
was gained in the growth hormone group. This study suggests that
in obese participants who eat
a
caloric-restriction diet, growth hormone accelerates the loss of
body fat and improves growth hormone secretion. Thus, human growth
hormone can serve a therapeutic role to
help
obese people lose
weight.
4.
Stronger Bones
The
pituitary gland stimulates the release of growth hormone and is
essential for regulating bone growth, especially during puberty.
Growth hormone stimulates the production of IGF-1, which is
produced in the liver and released in the blood. With age, human
growth hormone decreases and may be the cause of older individuals
not being able to form or replace bone rapidly. The IGF-1/growth
hormone duo stimulates bone-forming and bone-resorbing cells,
leading to increased bone mass.
5.
Reduced Cardiovascular Disease Risk
Adults
who are growth hormone-deficient have an increased risk for
cardiovascular disease, leading to decreased life expectancy. In
Sweden, 104
patients
who are growth hormone-deficient were studied for cardiovascular
disease risk. These patients had higher body mass and triglyceride
concentrations compared to controls. These results suggest
lipoprotein metabolism is altered by growth hormone deficiency,
increasing the risk for cardiovascular
disease.
6.
Improvement in Erectile Dysfunction
It’s
been suggested in recent studies that human growth hormone is
responsible for male reproductive function and sexual maturation
while deficiency is associated with loss of sexual erection and
desire. Thirty-five healthy adult men and 45
participants
with erectile dysfunction were exposed to tactile and visual
stimuli in order to elicit penile tumescence in a German study.
The increase in growth hormone was greater than 90
percent
as
determined
during developing penile tumescence, followed by a transient
decrease afterward. This
study suggests that penile erection may
be
induced by growth hormone through its stimulating activity on
human corpus cavernosum
smooth muscle, making it a potential natural
remedy for impotence.
7.
Decreased Obesity
Insulin
resistance and visceral/abdominal obesity are common
in
adults with hormone growth deficiency. Abdominal obesity is
prevalent in individuals who show low growth hormone and
insulin-like growth hormone serum concentrations as well. Human
growth hormone treatment has demonstrated positive results in
adults who are growth hormone-deficient in treating
obesity naturally.
Thirty
men
ages 48–66 with
abdominal/visceral obesity were treated with recombinant human
growth hormone in a nine-month, randomized, double-blind study
published in the Journal of Clinical Endocrinology &
Metabolism. Abdominal and visceral adipose tissue decreased along
with diastolic blood pressure, and improved insulin sensitivity
was one
of the favorable benefits of human growth hormone found.
8.
Better Mood and Cognitive Function
Quality
of life and psychological well-being are
restored
when growth hormone therapy in growth hormone-deficient adults is
administered.
A Lithuanian study investigated the changes in cognitive function,
mood and concentration from baseline after six months of treatment
with human recombinant growth hormone. Eighteen adult patients
with HGH deficiency
participated
in the study, and growth hormone was administered in 12 IU per
week.
As
a result, cognitive function and mood significantly increased
after six months of therapy, according to mood scales. This study
suggests that administering growth hormone can be a possible
treatment option to improve cognitive function and mood in adults
who are growth hormone-deficient.
9.
Better Sleep
The
majority of the growth hormone pulsatile secretion happens just
after the onset of sleep and continues to rise when the first
hours of sleep are reached. Individuals who are going through
sleep deprivation, such as people who work the night shift or late
studiers, can be affected negatively throughout the day. Lack of
sleep alters
pituitary and hypothalamus function, further altering growth
hormone release time.
When
sleep was deprived for 24 to 36 hours in a study conducted by the
University of Chicago’s Department of Medicine, human growth
hormone release was drastically decreased and noticeably decreased
in growth hormone peak values at night. The 24-hour diurnal pulse
of growth hormone release became random and more frequent
throughout these waking hours. This study suggests that sleep
deprivation can reduce growth hormone release the morning after
and can severely disturb and alter the sleep-wake cycle.
Human
Growth Hormone Deficiency
Signs
and symptoms of growth hormone deficiency vary with age, and
children can have different symptoms than an adult. Children
being
significantly shorter than children their age and grow less than
two inches per year are common symptoms of growth hormone
deficiency. Children with normal levels grow about 2.5 inches a
year from age 1
until
they hit puberty, when they can grow up to four inches a year.
However, a decline in human growth hormone does not have any
impact on a child’s intelligence.
Other
symptoms of growth hormone deficiency in children include:
Facial
features may appear younger than children who are the same age
Delayed
puberty, sometimes will not go through puberty
Increased
fat around the stomach and face
Prominent
forehead
Slow
hair growth
Adults
may experience a combination of symptoms from human growth hormone
deficiency, including:
Depression
Hair
loss
Sexual
dysfunction
Decreased
muscle strength and mass
Memory
loss
Lack
of concentration
Dry
skin
Increased
triglycerides
Fatigue
Cardiovascular
disease risk
Increase
LDL (“bad”) cholesterol
Insulin
resistance
Reduced
bone density
Temperature
sensitivity
Increased
weight, especially around the waist
Best
Ways to Increase HGH Naturally
1.
High-Intensity Exercise
It’s
well-documented in various
studies
that exercise-induced growth hormone response increases HGH
secretion. Research suggests that the exercise-induced growth
hormone plus endurance exercise associated with load, intensity,
duration and frequency are the determining factors in the
regulation of HGH secretion.
An
exercise intensity above lactate threshold and for a minimum of 10
minutes
elicits the greatest stimulus to the secretion of HGH. HIIT
workouts are
effective
in promoting beneficial well-being, health and positive training
outcomes, while stimulating HGH.
2.
L-glutamine
Supplementing
with L-glutamine is
known for enhancing exercise performance, maintaining acid-base
balance and increasing the storage of glycogen in muscle. In an
Iranian study, 30
healthy
non-athlete males were randomly divided into placebo and glutamine
supplementation groups and put through an eight-week resistance
training program. Both groups performed the same weight training
program
three days a week for eight weeks. Both groups increased in
performance, but the glutamine groups showed greater increases in
lower- and upper-body strength, explosive muscle power, blood
testosterone, IGF-1,
and
HGH compared to the placebo group.
3.
L-arginine
Most
studies have shown when administering oral L-arginine
to
participants, arginine alone increases the resting growth hormone
levels at least 100
percent,
while exercise can increase growth hormone levels by 300 percent
to
500 percent.
4.
A-GPC
According
to a study in the 2008 issue of the Journal of the International
Society of Sports Nutrition, alpha-glycerylphosphorylcholine
(A-GPC) might increase human growth hormone levels. Participants
who consumed 600 milligrams of A-GPC two hours before resistance
exercise had increased HGH levels post-exercise compared to those
given a placebo.
5.
Laughter
Researchers
Stanley Tan and Lee Berk at Loma Linda University in Loma Linda,
Calif., observed that two hormones, human growth hormone and
endorphins, were increased by
27
percent and
87 percent, respectively, when participants anticipated watching a
humorous video.
6.
Normal Liver Function
HGH
stimulates the liver into producing IGF-1, which is released into
the body to stimulate the production of cells that are responsible
for cell proliferation, increased muscle mass and increased
energy. An individual would never experience the full
benefits HGH has to offer if experiencing poor liver function,
cirrhosis, fatty liver and non-alcoholic fatty
liver
disease.
7.
Vitamin C
Studies
have observed the correlation of reduced vitamin C concentration
in decreased growth hormone secretion, obese patients, increased
waist-hip ratio and increased heart disease risk, which is why
consuming more vitamin C foods
may
help increase HGH.
Dopamine
vs. Serotonin:
Their
Effects & Key Differences
The
endocrine (hormonal) system functions at a slower pace than the
nervous system, but the two must work together to maintain
internal balance and happiness. There are actually hundreds of
different chemicals in the brain we call neurotransmitters or
endorphins.
These
cause positive feelings, but the two that are
probably
the most well-known are dopamine and serotonin.
The
combination of dopamine, serotonin, oxytocin and opiate endorphins
are often called
“the quartet.” Together, they’re responsible for most of our
perception of “happiness”.
Let’s
take a look at how these chemicals function and play off one
another:
Serotonin.
Serotonin
is often called the “happy hormone” because it improves your
mood and helps
beat depression.
We need healthy levels of serotonin for mood stabilization,
getting
good sleep,
dreaming and visualization. It also influences many physiological
functions one probably
wouldn’t expect, such as blood pressure levels, digestion and
regulation of body temperature. Adequate levels of serotonin
provide emotional and social stability, while low levels of
serotonin are associated with various mental disturbances
including: depression, anxiety, PMS, sugar/carbohydrate
cravings,
trouble sleeping, obsessive thinking and addiction to alcohol or
drugs.
Dopamine.
(It’s
closely related to the hormone noradrenalin, also called
norepinephrine).
Dopamine
is considered one of the strongest “feel-good hormones”
(neurotransmitters) that makes you feel energized, motivated and
in control. Both dopamine and noradrenaline are associated with
pleasure, motivation, alertness, concentration and euphoria. They
are raised by sources of stress, but this doesn’t always mean
“bad stress.” Noradrenaline levels tend to be higher in
“positive stress” states like
sex,
being in love, during
exercise
or doing other fun things like dancing, laughing and listening to
music. Low levels of dopamine/norepinephrine is associated with:
depression, lack of concentration (brain
fog),
poor motivation and difficulty initiating and/or completing tasks.
There
are other important neurochemicals to familiarize with, that
include:
GABA
(gamma-aminobutyric acid): relaxing and calming after experiencing
stress, since it has a
dampening
effect on the central nervous system
Catecholamines:
energizers or natural stimulants
Adrenaline
(also called epinephrine): strong motivator, stimulating you to
deal with and overcome
stress
Acetylcholine:
improves
memory and
mental alertness
Tryptamines:
help with forming bonds and connection
Melatonin:
helps to keep you in tune with the cycles of nature and day/night
DMT
(dimethyltryptamine): useful for staying optimistic and seeing
“the big picture” when stressed.
7
Benefits of Endorphins
1.
May Help You Overcome Addictions
The
release of endorphins can be helpful for allowing you to escape
addictions, including some that you may not even realize you have
— such as overeating/binge-eating
or
other “normal” sources of over consumption (like dependence on
social media). When endorphins or other neurochemical levels drop,
you’re more likely to look for unhealthy sources of comfort or
reward, including drugs and alcohol. This is why healthy habits
like exercise can be powerful for dealing with addiction,
depression and boosting recovery.
2.
Offer Relief from Stress, Depression or Anxiety
As
you’ve learned, serotonin, dopamine, oxytocin and endorphins all
have powerful mood-boosting abilities. Several popular
antidepressant drugs (such as Prozac or Zoloft) are called
“selective serotonin reuptake inhibitors,” or SSRIs. They work
to decrease symptoms of depression by blocking neurons’ reuptake
of serotonin, leaving more available and circulating in the
bloodstream. This helps elevate your mood, although artificially.
The same serotonin and endorphin perks, although usually to a
lesser degree, can be felt from increasing levels naturally
through things like your diet, hobbies and sleep (see below).
3.
Protect the Heart
Something
that might surprise you about the “cuddle hormone” oxytocin is
that it seems to improve immune function and even protects
your heart from
stress.
Consider
this another reason to get a massage or hug someone for your
health.
4.
Make one Feels
Sleepy,
but Also Fights
Fatigue
Endorphins,
and especially serotonin, affect the overall
moods, level of sleepiness and pain tolerance —all important
parts of regulating the internal
“clock” called the circadian rhythm. The circadian
rhythm helps one to intuitively know the cycles of day/wake versus
night/sleep. This helps to wake
up refreshed but feel drowsy before bed and during the night.
Melatonin,
dopamine and other chemicals, such as adrenaline, also affect the
sleep cycle and send the
brain a signal when it’s
either time to wind down or rise and shine.
5.
Keep the Brain
Sharp
Certain
endorphins are highly beneficial for cognition, as well as fueling
creativity and inspiration. We can thank the release of endorphins
and neurochemicals like dopamine for allowing us to stay motivated
and intrigued enough to produce great works of art, music and
writing, to create scientific formulations and even to experience
spiritual breakthroughs.
6.
Help to Deal
with Pain
Beta-endorphins
are a type of neuropeptides involved in pain management,
possessing morphine-like effects, according to a report published
in Hawaii Medical Journal.
The
neuron receptors that endorphins bind to help decrease the
perception of pain just like some prescriptions. In fact, certain
pain-killing drugs act on the same binding sites that endorphins
do. In low doses, the opiates morphine and codeine are actually
found in normal cerebrospinal fluid that surrounds the brain and
spinal cord. However when their levels are dramatically increased,
they cause strong pain-killing
effects.
In normal circumstances without opiates circulating in your
system, endorphins take on the role of controlling pain enough to
help one carrys
on when injured or ill.
7.
Help You Feel Connected to Others
Considering
humans are a highly-social species, it’s not surprising we feel
a natural “high”— thanks to the release of neurochemicals
like oxytocin — when we experience a sense of unity with those
around us, a deep connection with community or family and a shared
sense of life’s purpose. Oxytocin is released during highly
emotional moments like childbirth,
when you’re in love and also during orgasms. It
helps increase fidelity and monogamy in relationships, motivates
us to strengthen personal connections, helps us stay honest and
facilitates compassion/empathy towards others.
Natural
Ways to Increase Endorphins & Feel-Good Chemicals
The
amazing thing about the human brain and body is that we are all
capable of producing our own “natural highs,” without even
taking illegal or prescription substances for help. Positive moods
also thankfully work in a cyclical pattern: when we release
endorphins following behaviors like exercise or time spent with
others, we are motivated to repeat these behaviors again in the
future. When we ask ourselves, “What are endorphins,” it’s
important to also understand how to naturally boost endorphin
levels.
1.
Exercise Regularly
A
large body of research shows that people who exercise regularly
have added protection against depression, tend to deal with
anxiety better and also get better sleep. Exercise is one of the
most endorphin-boosting things one
can
do, offering numerous benefits for both our bodies and minds
(hence the name “runner’s high”). Studies show
exercise
even works similarly to meditation to increase well-being. Some of
the ways that exercise releases endorphins and therefore improves
your mood include:
Increasing
self-esteem; we feel good about taking care of our own health
Giving
a sense of accomplishment and mastery as one progresses (due to
dopamine)
Increasing
energy levels and helping to sleep more soundly (thanks to
adrenaline and serotonin)
Keeping
one motivated to keep trying and improving in the future (due to
dopamine)
Leaving
one with a more optimistic, positive and energized outlook on
life
2.
Eat A Healthy Diet
Because
your diet is key for creating neurotransmitters, you can view
certain healthy foods as near-perfect “brain
foods.”
Nutrient-dense foods can improve how one
feels
and
thinks, plus balance the blood sugar, which acts as brain and body
fuel. Stabilizing the mood
with a healthy diet can also allow one
to
break one's dependency
on processed food substances that interfere with normal brain
chemistry and deplete the
energy
over time.
Here’s
how to increase the release of endorphins such as serotonin
through your dietary choices:
Consume
enough protein.
Serotonin
is made primarily through intake of tryptophan-rich foods, such
as turkey or milk. Almost all
protein sources will
help release serotonin, including meat, fish, chicken, poultry,
cheese, milk and eggs, which are complete proteins.
Don’t
skip plant foods.
You
can also combine a number of different plant foods, such as beans
with sprouted grains, to get the same effects. In general, whole
foods like seeds, nuts, beans, lentils, peas, corn or the germ of
grains, such as buckwheat and oats, are all good plant sources of
amino acids that help increase serotonin.
Even
some veggies, such as broccoli, spinach or cauliflower, are
relatively rich in protein.
Consume
more antioxidant foods.
Free
radicals are the major cause of the aging process and also
contribute to mental illness, since they attack brain cells and
contribute to inflammation. Increase your intake of antioxidant
foods by
eating colorful plants like leafy greens, sweet potato, squash,
citrus, blueberries, blackberries, strawberries, raspberries,
plums, broccoli and alfalfa sprouts.
Eat
healthy fats.
Fats
comprise 60 percent of the brain. Essential fatty acids produce
hormones called eicosanoids, which are necessary for many
chemical processes within the body. They stimulate the immune
system, fight inflammation and support the activity of
neurotransmitters, including serotonin. Get healthy fats from
coconut or olive oil, wild-caught fish like Alaskan salmon, nuts,
seeds and avocado.
Avoid
high consumption of alcohol and caffeine.
Using
and abusing these substances can lead the body to compensate by
building a tolerance due to down-regulation. This makes it harder
to quit, requires one to
increase one's intake
to feel the same mood-boost, and causes side effects of
“withdrawal” in some cases.
3.
Laugh More!
Laughter
is basically a quick-fix for feeling almost instantly better,
thanks to the release of endorphins. Studies have even linked
laughter
with an elevated pain threshold. Try regularly doing something to
keep your sense of humor, such as playing with children, watching
something funny, recalling a funny moment, sharing jokes, or
attending live comedy events.
4.
Connect with Others (This Includes Touch, Volunteering &
Finding Purpose)
Connection
— through means like being touched when receiving a massage or a
hug, volunteering to help others or just having a deep
conversation with someone you trust — all releases oxytocin and
other chemicals that help
one to feel
calm and comforted. Acupuncture and other hands-on treatments also
seem to have similar effects according to some studies. Make time
to foster healthy relationships, reach out to others in need, find
a sense of purpose and notice how good you feel when you do
something nice for someone else.
5.
Learn Something New
Dopamine
is the primary neurotransmitter involved in
stimulus-reward-learning, so it can help us learn positive
behaviors and stay motivated when used to our advantage. Of
course, the opposite is also true: a dopamine release is also
triggered when we engage in a harmful habit (such as overeating
junk food). This steers us in the direction of wanting to repeat
these behaviors again.
Use
dopamine's reinforcing ability to
one's benefit
by learning something new, experiencing something novel, such as
new location when traveling or making progress in a hobby or at
work. These can all release feel good neurochemicals, making one
to want to
repeat them. Challenge yourself regularly by finding new sources
of engagement, and don’t shy away from taking on difficult tasks
that can wind up be rewarding long-term.
6.
Incorporate Soothing Tastes, Smells & Essential Oils
Aromatherapy,
or simply smelling something that reminds you of comforting times
(such as fresh baked cookies) has been linked to the release of
endorphins. Essential oil scents such as vanilla, chamomile, rose
and lavender
can
help one actually
feel calmer almost instantly. And similarly, consumption of
“guilty pleasures” like
dark
chocolate can bring on a feeling of comfort, thanks to the release
of chemicals such as theobromine.
Wondering
if the giggly, mellow feeling you might get from alcohol is
related to endorphins?
According
to recent studies, drinking alcohol may release a small amount of
feel-good hormones (especially when you’re having a drink while
bonding with friends), but too much will actually cause the
opposite effects.
7.
Spend Time in Nature & in the Sun
Exposing
yourself to nature and the sun for about 20 minutes daily helps
your skin absorb UV rays and produce
vitamin
D,
which is important for your mood. Sunshine and nature also seem to
help regulate the release of neurochemicals like serotonin and
melatonin.
What
Are Endorphins?
Final
Thoughts
Endorphins
are neurotransmitters, or natural opiate-peptide chemicals, that
pass along signals from one neuron to the next, causing feelings
or emotions.
The
release of endorphins is associated with feelings of pleasure,
sexuality/sensually, motivation, euphoria, social connection and
pain relief. Low levels of endorphins are associated with pain,
addiction, sadness or depression, sleep trouble, brain fog and
higher incidence of risk-taking behaviors.
Natural
ways to release endorphins include exercise, eating a healthy
diet, laughing, working on fun hobbies, learning something new
and connecting with others.
