Lifeplus Wellness

The connection between oxytocin and happiness

Thu, 08 Aug 2024 10:35:00 +0200

Reading Time: 2 minutes

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

birthing (sending signals for the body to start contractions)
infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
romantic relationships
sex
hugging
connecting with others
giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body, try:

holding hands with your children or spouse
hugging
having sex
cuddling with a pet
helping someone
offering kind words of encouragement and/or compliment to someone
giving to others
being in the moment and playing with your kids, talking with your spouse, or
enjoying a meal together without interruption
ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbor? Compliment your coworker?

Think about how you can weave these loving behaviors into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org
https://pubmed.ncbi.nlm.nih.gov/21250892/

Laughter is healthy

Wed, 17 Apr 2024 16:41:00 +0200

Reading Time: 5 minutes

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humor or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humor. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognized discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing. (https://news.llu.edu/research/laughter-fool-proof-prescription)) Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humor research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV program, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result, our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.⁶

In a study with other laughter researchers, Berk wanted to find out whether humor therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁷ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humor can have a positive effect on our immune system.⁷

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh, we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).⁶ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁸ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout?

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁹ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh, the body reacts in a similar way.⁹

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.¹⁰ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter.

Strengthen relationships with humor

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.¹¹ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.¹¹ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humor. Doing so can help you support your health and your social environment.

https://news.llu.edu/research/laughter-fool-proof-prescription [↩]
“Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩]
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩]
https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩]

The Foundation of Fitness

Wed, 17 Jan 2024 17:26:25 +0100

Reading Time: 4 minutes

An active life needs a solid backbone…

When we think about staying active, we normally envision walking, running, cycling…using our arms and legs to get the heart pumping.

We think less often about the foundation of all our movement – the unsung hero that is our back. Barely any of us pay attention to it, except when something goes wrong. But in truth, understanding just how many our backs affect our fitness can have a really positive impact on how active you can be.¹

The Facts

If your muscles, joints and flexibility are like an orchestra, think of your back as a conductor! Your spinal column provides essential postural support to all other body parts, while at the same time enabling you to move in many different directions. It’s made up of 33 bones (vertebrae) with discs that act as shock absorbers in between.
The vertebrae in your neck differ from the vertebrae in your lower spine. The lower vertebrae are much bigger and stronger as they support almost your whole upper body, while your neck vertebrae just provide support to your head. Interestingly, it is the shape of the vertebrae that determines the directions you can move in. That’s why your neck moves much more freely than your lower spine.

The chain of vertebrae and discs are supported by numerous muscles, tendons and ligaments. These provide strength and stability. The muscles are connected to your bones with tendons. When a muscle contracts, the forces are passed onto the skeletal system via the tendons. This ensures that a muscle contraction results in a movement to a particular body part. The ligaments not only provide stability to our joints, they are also flexible and can stretch or contract whenever joints move.
As you can see, this “conductor” has to manage a very delicate and interconnected symphony. Without this, we wouldn’t be able to move at all, let alone get active.
Taking care of the foundations.

Most people have experienced pain in their lower, middle or upper back. Back pain is a part of life, and for some more than others. From a minor twinge to pain that can really limit your lifestyle, it pays to understand the causes – and what we can do to avoid them.²

In fact, few cases of back pain are the result of a serious accident or injury. The vast majority are simply caused by the accumulative effects of our lifestyles. Daily habits such as hunching to read your mobile phone screen or slouching in front of the computer can place strain on your spine and the surrounding muscles. When we keep repeating the same bad habits, this can leave us vulnerable to back injury. Yet there’s plenty we can do to avoid the common back pain triggers with a little know-how.

Sitting still – sitting hunched over a computer all day is one of the worst things you can do for your back. This is all down to inactivity which impacts your body by weakening your joints and spine.

Try this: get up and walk around for two minutes, at least once an hour. You can also improve your posture while you’re sitting down by aiming for a neutral spine position where everything is in line.

“The Smartphone Stare” – the head-down position we use when looking at phones and laptops strains the muscles in the neck. This can extend all the way down to your spine and lower back.³

Try this: make sure you take frequent screen breaks and try looking straight ahead rather that down at your screen.

Stress – when we’re feeling under pressure this causes our back muscles to tense up. Stress also causes your levels of cortisol (the stress hormone) to soar. This leads to inflammation in the body, making the problem worse.

Try this: the latest research shows that gentle exercise such as walking or yoga, is very effective at relieving back pain. Getting outdoors has also been proven to reduce stress levels. Just a 15-minute daily stroll will make a difference.

Sneezing – did you know sneezing is one of the top five causes of back pain? A sneeze’s speed of release can be up to 100 miles per hour and thanks to its sheer force, we can experience a whiplash effect, causing both back and neck pain.

Try this: when you feel a sneeze coming on, bend your knees to absorb the force in your lower legs instead of your spine. Alternatively, if you’re able to (depending on where you are when a sneeze strikes), turn your whole body when you’re about to sneeze to keep your back straight.

Smoking – one of the key elements of how the structures in your body function is blood flow, which provides oxygen and nutrients. Researchers have found smoking damages tissue in the lower back as a result of the reduced flow of nutrients to joints and muscles.

Try this: Stopping smoking is of course a challenge, but can be accomplished with support. Talk to your your doctor or nurse practitioner about enrolling in a “stop smoking” clinic. There’s also a range of options to help you cut back such as e-cigarettes, nicotine patches and gum, plus other medications.

Stretching – It’s not enough to just stretch your arms when you wake up. Your back needs a good stretch too to keep it both strong and flexible.

Try this: when stretching your back, it’s important to move in six different directions. This includes flexing forwards, backwards, rotating to the right and left and moving sideways right and left. You can do this sitting, lying or standing – the choice is yours. For more information on stretching exercises, take a look at our piece on the benefits of stretching.

Any one – or all – of these practices will go a long way to helping ensure that this most overlooked, yet pivotal part of our bodies remains in balance, strong – and able to provide the essential foundation we need for an active and happy life.

What is protein?

Wed, 10 Jan 2024 16:58:54 +0100

Reading Time: 4 minutes

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet. Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine.

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

The importance of sleep

Mon, 08 Jan 2024 16:07:00 +0100

Reading Time: 3 minutes

How can you achieve a more restful and restorative sleep?

Sleep is vital. We know that, because we all, at one point or another, will have failed to have enough and suffered as a result. Lack of sleep causes physical effects like grey eyes, dull skin and headaches, but the importance of sleep is also key to understanding mental health. Put simply, too little sleep will negatively impact our mental wellbeing. Deficits in daytime performance due to sleep loss are experienced universally and associated with a significant social, financial, and human cost. Sleep deprivation studies repeatedly show a variable (negative) impact on mood, cognitive performance, and motor function.¹

What are the different stages of sleep?

Sleep is not a constant, linear process, even if it feels like it. You might be one of the lucky ones whose head hits the pillow and then you wake up 8 hours later in the same position having ‘slept straight through’ but there are actually a number of different sleep stages that you have to go through in order to truly achieve restful sleep.

Sleepers pass through five stages: 1, 2, 3, 4 and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between 5 to 15 minutes.²

While REM sleep is generally the most talked about, as this is the stage where we dream, it’s actually stages 3 and 4, known as deep NREM sleep, which are the most restorative sleep. These are the stages when it’s the most difficult to wake up and the stages where our body and mind are recovering and preparing for the next period of wakefulness.

Is it really important to get 8 hours sleep each night?

It is, and it isn’t. If you get a solid 8 hours that’s great, because you will have passed through the sleep cycle a number of times and experienced multiple periods of stage 3 and 4, restorative sleep. If, on the other hand, you achieve 8 hours but there are multiple periods of waking up in between, you may fail to reach the third sleep stage, or might not spend long enough in it. In which case you would technically have been asleep for the desired time, but would likely still be groggy and tired. The real key is getting to sleep, and staying asleep, so that you pass through all of the required stages.

How can you improve your sleep quality?

We all have an inbuilt body clock and if it gets out of sync, it will be harder to fall asleep, stay asleep, and wake up feeling refreshed. By sticking to a regular routine, our body gets used to ‘asleep’ and ‘awake’ times, making it easier to enter these when we need to. Bedtime should be a pleasant routine, so make your room as comfortable as possible and ensure there is fresh air and a steady temperature.

Your eating habits play a role in how well you sleep, especially in the hours before bedtime. Avoiding stimulants such as coffee and chocolate will help you achieve a better quality of sleep, as caffeine keeps your mind active and makes it harder to switch off. It’s also wise to avoid heavy meals before bedtime, which can sit on your stomach, causing discomfort, prevent you from falling asleep and make it more likely that you will wake up whilst trying to get comfortable.

Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the stronger the sleep benefits. But don’t let this put you off, even light exercise such as walking every day can improve sleep quality.

Finally, try to stay away from your phone! The blue light emitted by screens on mobile phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle, making it harder to fall and stay asleep.³

Nutritional Psychiatry

Thu, 21 Dec 2023 15:28:00 +0100

Reading time: 2 minutes

Mental illness accounts for a significant proportion of global health. This is why it poses such a substantial social, economic and health worry¹.

While treatment has historically been dominated by prescribed medication and psychotherapies, such as talking therapy and cognitive behavioral therapy, nutritional psychiatry is showing us that food and diet can also play a part when it comes to understanding mental health.

Nutritional psychiatry suggests that the food we consume could have a greater role to play in stress control than we may have previously thought. New studies have focused on understanding the biological pathways that mediate the observed relationships between diet, nutrition and mental health: they are pointing to gut health as a key factor in our wellbeing and happiness²

What is known about the relationship between gut health and mental health?

While nutritional psychiatry is a relatively new discipline a number of studies over past decades have shown the possible unity between certain foods and the effect they have on our mental health. Supplementation has been used to try and help treat mood disorders and there have been a number of observational studies focusing on the intake of single nutrients or foods for common mental health disorders such as depression and anxiety.³

How can our gut health influence our mood?

The gut microbiome is key to regulating inflammation. Trillions of bacteria live in our gut and, when the balance is right and the ‘good bacteria’ are plentiful and not being overruled by the ‘bad’ bacteria, they help to convert the amino-acid tryptophan into serotonin.⁴ Serotonin is the key hormone that regulates our mood: feelings of well-being and happiness. Low levels of serotonin are linked to depression⁵ and higher levels of bad bacteria prevent the body from producing as much serotonin: so, it goes that keeping your gut health in check, through a healthy diet, can stop these bad bacteria from growing out of control. Thereby allowing the good bacteria to do their job of creating more serotonin and positively impacting our mood. We really can eat ourselves happy!

So… which foods will make you happy?

The Food and Mood project recently conducted a survey⁶ backed by the mental health charity – Mind. The results published identified certain food ‘stressors’ and food ‘supporters’. Stressors, perhaps unsurprisingly, include foods such as sugar, caffeine and alcohol: the foods found to support our mood are water, fruits, vegetables, nuts, seeds, fiber, wholegrains and oil rich fish.

Why not try consuming more of the supporters and less of the stressors for a few weeks and see what effect it has on your mood? While it might be hard at first, the pay-off being a happier and more positive mind set will soon make up for it!

NCBI: Nutritional psychiatry – the present state of the evidence
NCBI: Nutritional psychiatry – where to next?
Psychiatry online: Association of Western and Traditional diets with depression and anxiety in women
The Guardian: Nutritional psychiatry – can you eat yourself happier?
Hormone Health Network: What is Serotonin?
https://www.comfirst.org.uk/files/food_mood_survey_summary.pdf

Serotonin: A happiness chemical

Tue, 19 Dec 2023 17:22:00 +0100

Reading Time: 2 minutes

Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

depression
anxiety
impulsive behavior
irritable mood
sleep issues
undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health.

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

belly breathing
meditation
yoga
forest bathing
aerobic exercise
massage
getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
a diet rich in healthy bacteria including pre and probiotics
eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
mindful use of antibiotics
5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

A focus on ‘feel good’ hormones

Fri, 20 Aug 2021 15:06:00 +0200

Reading Time: 2 minutes

What on earth are ‘feel good’ hormones, you might wonder?

Well, as the name implies, they are the hormones that make you feel good and help us maintain a healthy mental state. But what exactly are they and how do they have this power to influence our physiological health?

Our hormones are essentially chemical messengers that travel through the bloodstream and deliver signals to the brain that affect different bodily processes, including mood. There are four hormones in particular that help to promote feelings of happiness and joy:

• Dopamine is a neurotransmitter responsible for giving us pleasurable sensations. It also helps us strive and find things interesting.

• Serotonin is another neurotransmitter that helps regulate mood and also helps us sleep, learn and remember things.

• Oxytocin is sometimes referred to as the love hormone and promotes bonding, trust and empathy.

• Endorphins are a natural pain reliever produced in response to stress or discomfort. Levels also increase when taking part in reward-producing activities, such as eating or exercising.

How can you support the production of feel-good hormones?

Cuddle a dog! Oxytocin levels have been shown to increase as a result of cuddling a dog¹ – as if you needed an excuse! It doesn’t have to be your dog either, so if you don’t have a dog, cuddle a friend’s.

Yoga and mindfulness. Studies have suggested that certain practices which naturally reduce stress and anxiety – such as yoga – are great for our physiological health as they help to release endorphins and support the production of oxytocin.²

Enjoying music. Other studies have shown that listening to music you find pleasurable can help increase the production of the feel-good hormones serotonin and oxytocin. One such study measured the oxytocin levels of a group of singers after they had a singing lesson and found that, in addition to reports of feeling more content, their oxytocin levels had all increased.³

Exercise. Increasing your heart rate by taking part in any form of exercise will promote a positive feeling, which is because exercise has been shown to release endorphins.⁴

Get some sun. We don’t mean stay outside long enough to burn, but studies have shown that just 10-15 minutes of daily exposure to natural sunlight can raise your levels of both serotonin and endorphins.⁵

Consider supplements. While further studies are needed, there are certain supplements that have been linked to the production of certain happiness hormones. Green tea and probiotics, for example, are thought to promote the release of dopamine and serotonin.

Focus on sleep. While sleep might not directly increase feel good hormones, a lack of it can decrease the balance of dopamine, which can result in a more negative mood. To ensure a healthy mental state throughout the day, try to maintain a regular bedtime schedule.

Being happy is a wonderful feeling and one that we all strive for. Life can sometimes deal us a bad hand, but by concentrating on these ways of increasing our happiness hormones naturally, we’re giving ourselves the best chance of dealing with life’s challenges. If nothing else, it’s a good excuse to go and give a dog a cuddle!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290532/ [↩]
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768223/ [↩]
https://pubmed.ncbi.nlm.nih.gov/12814197/ [↩]
https://pubmed.ncbi.nlm.nih.gov/6091217/ [↩]
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ [↩]

The mental health benefits of exercise

Fri, 04 Dec 2020 15:09:00 +0100

Reading Time: 3 minutes

What role does regular exercise play in your mental wellbeing?

The health benefits of physical exercise are many and varied and, given the obvious affects it has on our fitness, shape and health, it’s understandable that this is where attention is often focused. Exercise is not just about increasing fitness and gaining bigger muscles though – it’s also a major gamechanger in understating mental health. Findings from research indicate that exercise is associated with improvements in mental health and research on acute exercise indicates that 20 to 40 minutes of aerobic activity results in improvements in anxiety and mood that persist for several hours¹.

Can exercise help us to feel more energetic?

If you run a marathon you are going to feel exhausted, but the cumulative effect of exercise actually has the opposite effect and makes you feel more energetic. This is because regular physical activity increases the blood flow within your body and improves your cardiovascular health and fitness. In turn, this makes it easier for blood and oxygen – and therefore energy – to get to the parts of your body where they are needed.

Can exercise improve our quality of sleep?

Physical activity can contribute to more restful sleep. It increases the time spent in deep sleep which is the most restorative sleep phase which helps to boost immune function, support cardiac health and control stress². In addition to improving the quality of sleep, exercise can also help you increase the duration of your sleep. The energy you expend when being active helps you to feel more tired.

Can exercise be used as a relaxation technique?

Exercise doesn’t have to be about sweating through a heavy cardio session – Yoga, Pilates and Tai-Chi are all forms of exercise that are good for your body and also help you to relax. Exercises like these focus on breathing. Breathing slower, more deeply and more focused is known to reduce stress and increase relaxation.

Can exercise increase our self-esteem?

Exercise helps to change the condition of our bodies, making us feel stronger and look the way we want to – it’s not all about weight loss though. Exercise also strengthens and tightens your body to increase your self-confidence. Certain types of exercise create a challenge and accomplishing those results is an inevitable sense of achievement. Your challenge is unique to you, but whether it’s going for a short walk or running up a mountain, achieving it is an accomplishment that is sure to boost your self-esteem.

Can exercise improve our memory?

A research article published demonstrated that exercise can reduce the harmful effects of other stressors. The potential effects of exercise on the aging process and on mental health were discussed and the overwhelming evidence present in the literature today suggests that exercise ensures successful brain functioning³. Furthermore, it was concluded that regular exercise releases brain chemicals key for memory, concentration and mental sharpness, as it stimulates the region of the brain that is involved in memory function⁴.

Can exercise release feel-good hormones?

Exercise produces endorphins, the ‘feel-good’ chemical that acts as a natural painkiller and stress-inhibitor. Studies show that exercise is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function⁵.

With more and more people wanting to understand mental health, and how it can be improved, exercise is a clear winner in delivering results.

What will boost your mood?

Wed, 23 Sep 2020 12:05:00 +0200

Reading Time: 3 minutes

You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help. Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness).¹ But we also know it’s likely to have an effect on our weight and this may not make us feel quite so good.

Luckily there are many other ways we can look to stimulate our brains and improve our moods without any potential negative effects.

Ways to boost your mood

This is going to sound incredibly obvious but, seriously, do something you enjoy! This could be anything from watching the sunrise or the sunset, cooking, exercising, walking in the countryside or the city, to spending time with your family and friends. If you can’t do it immediately, make a date and keep to it. Have something to look forward to.

Can exercise boost your mood?

The simple answer is yes. Exercise is probably the best and most immediate way for us to get out of that slump. An early morning walk or jog is a great way to lift our spirits. It’s a natural antidepressant as, not only will it increase your endorphins (our feel-good hormones), it will help our vitamin D intake through the sunlight and, as with chocolate, increase our serotonin levels.

Should the weather not be so accommodating, working out indoors or at a gym will be equally as mood boosting. We have lots of information on how and why exercise is beneficial in Lifeplus formula so please do take a look around.

And don’t forget mindfulness is a great way to focus on the present and take time out to reflect. A quick 15-minute session will help – you can even weave it in during a regular daily activity such as brushing your teeth, eating your breakfast, or ironing your clothes. Meditation is another good way to boost your mood. Not only is it a calming way to reduce stress and anxiety, it may also help your memory and your ability to process information.²

Things to boost your mood

Another way is to stimulate your mind. Do something to boost your mental energy. There are many studies which scientifically evidence the impact lifestyle habits can have on our brains and the importance of keeping our minds stimulated – if looking to reduce age-related cognitive decline. Despite headlines we may have read, there is controversy around the longer-term impact on our likelihood to develop dementia-causing diseases such as Alzheimer’s disease. However, the good news is that doctors think it may help build up a “cognitive reserve” which could mean we retain our abilities for longer even if we do get such a disease.³ But what about the here and now? What can we do to stimulate our minds today? Here are some ideas:

Jigsaw puzzles: according to Dr Patrick Fissler et al, “jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging.”⁴

Card games: researchers from the Wisconsin Alzheimer’s Disease Research Center, University of Wisconsin School of Medicine and Public Health, in Madison found card games can lead to greater brain activity and could improve memory and thinking skills.⁵

Use your senses: In the report, “A multisensory perspective of working memory,” researchers found using all our senses can actually help strengthen our brains.⁶ So, try focusing on your senses more when you’re out and about, or even cooking your evening meal. It can help stimulate your mind.

Another example is the Chinese martial art of Tai Chi, renowned for its health benefits and now linked positively with our brain functions; dancing and learning a new skill (which could be Tai Chi!).⁷

Foods to boost your moods

Curcumin, found in turmeric, has already been shown to have anti-inflammatory and antioxidant properties. It can now be linked to improved memory and our moods according to Dr. Gary Small, Director of Geriatric Psychiatry at the Semel Institute of Neuroscience and Human Behavior at UCLA. Small et al’s research found that those taking curcumin “experienced significant improvements in their memory and attention abilities,” while the subjects who received placebo did not. Small found that those taking curcumin also had “mild improvements” in their mood.⁸ So, it seems, perhaps, a curry might be a good a replacement for chocolate?

So, there you have it. There are many ways to kick that slump. All you have to do is be bothered to do one – and as we know sometimes that’s the hardest thing of all!