Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin, and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse, and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

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 neighbour? Compliment your co-worker?

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

REFERENCES:

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

Many women don’t think about menopause until changes start to disrupt daily life, typically during the perimenopause state.

Menopause occurs when a woman doesn’t have a menstrual cycle for at least 12 consecutive months. Symptoms of menopause range from a decrease in sleep quality and sex drive to an increase in hot flushes, night sweats, memory loss, and mood changes.

The concept of self-care may feel too vague to offer any value for reducing menopausal symptoms, but it’s important for easing effects and fighting frustration. Self-care is important for everyone in every stage of life, but for women approaching menopause, it becomes vital.

Below, we’ve included three significant reasons why women should consider practicing self-care while experiencing menopausal symptoms.

Perimenopause reflects five, ten, and even twenty years of pre-menopausal life

Perimenopause, in which the body begins its transition into menopause, is often characterised by unwanted symptoms that can last months to years before menopause actually begins. These include:

• irregular bleeding and/or periods
• sleep issues
• mood imbalances
• vaginal dryness
• night sweats
• weight gain
• anxiety and/or depression
• loss of libido

These symptoms often reflect how you live until this point. To lessen their impact prior to the onset of perimenopause, practice self-care regularly before changes begin.

Progesterone decreases with age

Progesterone, a hormone released by the ovaries, regulates the endometrial lining of the uterus each month, preparing it for possible pregnancy. 

It’s also a calming hormone that supports relaxation, sleep, mood, and even bone health – helping with everything from soothing the body and mind after a busy day to getting a solid night’s rest.

As women age, progesterone naturally decreases. This, coupled with a stressful lifestyle that includes little self-care across many years, can result in progesterone deficiency and create symptoms of:

• erratic mood
• anxiety and/or depression
• sleep issues
• headaches
• abnormal menstrual bleeding
• tender breasts
• decreased sexual libido

Self-care – such as a healthy diet, daily movement, stress-management techniques, and proper sleep – works to keep progesterone from significantly depleting and helps most when starting these techniques early.

The adrenal glands release more cortisol

The body looks for balance from the adrenal glands when the ovaries begin to decrease their hormone production during perimenopause. Cortisol, the hormone associated with stress, is produced from progesterone. When stress runs high, more cortisol is needed and produced, thereby depleting progesterone supply.

If the adrenal glands have been in overdrive due to stress and a hectic lifestyle, they will not have any support to offer, and more symptoms can occur:

• fatigue
• sleep issues
• unbalanced mood
• high blood pressure
• thinning hair
• feelings of not being able to relax
• weight gain around the stomach

One of the best ways to lower cortisol levels is by managing stress through self-care.

Recognising what’s necessary for proper self-care is essential as women transition to menopause. 

Eating a healthy diet, participating in daily movement, getting proper sleep, promoting smooth digestion, and managing stress are all natural ways to support this change in life. Start taking care of yourself as early as possible and reap the benefits of this self-care throughout your later years.

Menopause itself is simply the 24-hour period that occurs 12 months after a woman’s last menstrual cycle.

The time prior is referred to as “perimenopause” and any time after that 12 month mark the woman is considered “post-menopausal.” It’s during perimenopause when a woman’s hormones begin to fluctuate. This signals that the body is entering a new phase of life and ending its ability to reproduce.

Often (but not always), this shift in hormones accompanies symptoms such as:

• menstrual flow changes (how much and how often)
• shifts in moods
• hot flushes
• night sweats
• fatigue
• sleep issues
• decreased or increased sexual function
• vaginal dryness
• weight gain (particularly around the stomach)
• changes in cholesterol
• digestive changes

This transition can start years before menopause actually occurs. Perimenopause commonly begins in the forties, although it may start earlier or later.

While some women may experience very little (if any) effects, others may notice moderate to severe symptoms that disrupt daily life for a number of years.

Fortunately, there are a variety of natural options that can ease challenges and enhance wellbeing during this time.

Self-care

For many women, life up until perimenopause has been busy. Raising children, working, taking care of elders, community involvement, and daily responsibilities all fill up women’s schedules, leaving them with little time for themselves.

However, as reproductive hormones begin declining, many women find themselves beginning to focus inward and assess their lives – how they are spending their time, what brings them joy and fulfilment, and sometimes it becomes clear that many of the previous busy activities no longer serve the woman in this new phase. What previously kept her busy may now feel inconvenient, monotonous, or no longer interesting. Even though this self-reflection may be unexpected, it offers a great opportunity for women to simply slow down and assess what provides fulfilment to them in life now. For many women, this is a time when implementing additional steps in self-care becomes extremely beneficial. 

Although it will look different for each woman, self-care is also an important tool in managing stress, calming the mind and body, and easing challenging symptoms which may also be present during this transitional time of life.

Techniques for self-care include the following, among many others:

• slowing down/reducing non-essential obligations
• eating a healthy diet filled with supportive menopausal nutrients
• daily movement, particularly walking
• a calming sleep routine
• time in nature
• meditation
• breath work
• yoga
• warm Epsom salt baths
• massages
• a daily cup (or more) of tea

Supplements

In addition, essential vitamins and minerals provide hormone and overall health support.

• vitamin E
• vitamin D
• calcium
• magnesium
• B vitamins

Finding joy

It may seem frivolous, selfish even, but living a life infused with joy – especially during perimenopause – may help stave off everything from anxiety to insomnia.

This time in a woman’s life can be filled with self-rediscovery and in turn, result in a more joy-filled existence.  And one woman’s joy may come from something completely different from another woman’s joy.

To explore your own personal happiness contributors, give one or more of the following a try:

• writing or keeping a diary
• trying new interests, hobbies, or sports
• learning an instrument, language, or cooking technique
• artistic expression like painting, dancing, or poetry
• growing a garden
• hiking in nature
• traveling
• reading
• watching the sunrise or sunset
• connecting with your community
• spending time with family
• volunteering

And remember, while joy is different for everyone, so is the amount of time and energy a woman has to put toward creating her own joy. If you have five minutes, fabulous! Soak up every second from those five minutes. If you have three hours to dedicate to your own joy, amazing! Enjoy all that you have to offer yourself and watch how your joy expands from you and contributes to the lives of those around you. Joy is contagious. Let it expand from you!

While perimenopause may be known for all the possible unwanted related symptoms, for some women it can be a time to take a moment (or three), turn inward, decide what she needs and then move forward from a place of self-care, nutritional/herbal support, and joy.

Questions about our place and our purpose in life often arise alongside physical symptoms of menopause (such as hot flushes, night sweats, sleep disturbances, fatigue, mood imbalance, and sexual disfunction) and can indicate required changes for a healthy journey ahead.

This time in a woman’s life can be a catalyst for growth – inspiring her to rediscover who she is, who she wants to be, and what she wants to do in life going forward.

Menopause is an opportunity to transition into the life you truly desire – once you give yourself the attention you deserve.

For many women, life leading up to menopause is busy. It’s often filled with having children, raising a family, having a career, caring for aging parents, supporting the community and/or organisations, and your regular daily responsibilities. Each of these responsibilities alone is enough to make most women long for calm and relaxation.

However, menopause is a time in which you can choose to pause and take stock of where you’re at in life, who you love, and what you really want, encouraging a rediscovery of your authentic self and implementing change to live accordingly.

What could rediscovery look like?

Each woman experiences this change differently, but starting with self-awareness may be key.

Consider these important questions that can lead to personal insight:

• Who am I right now?
• Who do I want to become?
• What’s important to me?
• Who do I love and want to spend more time with?
• What do I love doing and would like to do more of?
• How am I making a difference?
• What brings me joy?
• Are there signals my body is giving me of areas that need attention?
• What do I need to change?
• How can I best take care of myself?

One answer to many of these questions is by practicing self-care during menopause. This attention on the self can include:

• following a healthier diet
• spending more time with family
• decreasing non-essential obligations
• seeking support for past trauma and/or stress
• creating a relaxing sleep routine
• practicing a new sport
• reading, writing, or expressing oneself artistically
• learning a new language
• traveling
• growing a garden

This transition into the next stage of life may also include tough decisions such as a career change and/or retirement, relationship changes, and geographical moves. 

And you know what? That’s okay.

Making decisions for overall wellbeing and happiness isn’t always easy, but it can result in healthy growth, exploration, and transition into the person you desire to be.

Menopause is a season of life during which women can blossom into their authentic selves. Beyond strictly physical changes, it inspires mental and spiritual growth. And self-discovery, self-awareness, and self-care are key to making it happen.