HAPPY HORMONES

Endorphins are natural hormones that your brain releases when it senses happiness. These endorphins give you a sense of happiness, satisfaction and well-being; they tell you all is well with your body. Its that relaxed sense after a good meal, a good workout, a good laugh or great sex. Endorphins are produced in the pituitary gland and the hypothalamus gland and release an opioid-like secretion that masks pain with a natural analgesic and tells the body that all is fine with the world. Acupuncture has been found to have the ability to release these compounds and relieve pain, at least for the short term, and to leave you with a wonderful sense of wellbeing. Exercise, extreme happiness, good food and orgasm releases natural endorphins, and endorphins make you feel happy and satisfied with life. The more often you can stimulate your brain to release these natural hormones, the better you will feel, and the easier it will be to put yourself into this happy state of being. Endorphins cannot be bought; only through your own effort can you bring them into being. There is no downside to putting yourself into the position of happiness, either through laughter, sex, food or exercise. Happy creates happy; it is a cycle that you should never break and you should take every chance to spur these hormones on. Let them do what they do naturally; light their fire and reap the benefits!

Happiness is ephemeral, subject to the vagaries of everything from the weather to the size of your bank account. Were not suggesting that you can reach a permanent state called happiness and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are 20 ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach. 1. Practice mindfulness. Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now the food, the company, the conversation. 2. Laugh out loud. Just anticipating a happy, funny event can raise levels of endorphins and other pleasureinducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought a certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their endorphin levels rose 27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent. 3. Go to sleep. We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book and turning the light out an hour later can do more for your mood and outlook on life than any number of bubble baths or massages. 4. Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness the same parts activated by food or sex. Its also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didnt have to work as hard) as those who had silent surgery. 5. Declutter. Its nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you havent balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks such as sweeping, wiping, and scrubbing can be meditative in and of itself if you focus on what youre doing. 6. Just say no. Eliminate activities that arent necessary and that you dont enjoy. If there are enough people already to handle the church bazaar and youre feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things. 7. Make a list. Theres nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment. 8. Do one thing at a time. Edward Suarez, Ph.D., associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn off your e-mail function until you finish the report youre writing. This is similar to the concept of mindfulness. 9. Garden. Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.

10. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery were exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal. 11. Take a dog for a walk. There are numerous studies that attest to the stress-relieving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at buffering stress than the spouses did. 12. Scent the air. Research finds that the benefits of aromatherapy in relieving stress are real. In one study people exposed to rosemary had lower anxiety levels, increased alertness, and performed math computations faster. Adults exposed to lavender showed an increase in the type of brain waves that suggest increased relaxation. Today you have a variety of room-scenting methods, from plug-in air fresheners to essential oil diffusers, potpourri, and scented candles. 13. Ignore the stock market. Simply getting your quarterly 401(k) statement can be enough to send your blood pressure skyrocketing. In fact, Chinese researchers found a direct link between the daily performance of the stock market and the mental health of those who closely followed it. Astute investors know that time heals most financial wounds, so give your investments time and give yourself a break. 14. Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in todays frantic world. Find a quiet place near your house and make it your secret getaway. 15. Volunteer. Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression. 16. Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing. 17. Walk mindfully. You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while youre walking can make your walk even more beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing mindfulness, a mental technique to bring about the relaxation response, a physiological response in which the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, one, two, and to visualize the numbers in their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves. Overall they experienced the same stress-reducing effects of the brisk walkers. Better yet, the effects were evident immediately. 18. Give priority to close relationships. One study of more than 1,300 men and women of various ages found that those who had a lot of supportive friends were much more likely to have healthier blood pressure, cholesterol levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit from good relationships with their parents

and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community. 19. Take care of the soul. In study after study, actively religious people are happier and cope better with crises, according to David Myers, Ph.D., a professor of psychology at Hope College in Holland, Michigan. For many people faith provides a support community, a sense of lifes meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on lifes woes. Even if youre not religious, a strong spirituality may offer similar benefits. 20. Count your blessings. People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc.) experience a heightened sense of well-being.

Beat Depression Naturally By Boosting Your Happy Hormones

If you knew there was a shark swimming next to you in the ocean, what would you do? Most people will high tail it out of the water as fast as they can back to the shore. As a matter of fact no one in their right mind is going to let a shark devour them alive! On the same token we can let food be our medicine or we can let food devour us alive. Which would you prefer? Omega-3 fatty acids, found in cold-water fish, such as tuna, mackerel and salmon, remarkably reduce symptoms of depression? If you or someone you know suffers from depression, it would be a great idea to eat more of these types of fish. Sardines, oysters and flax seeds, are also high on the list of foods with substantial amounts of omega-3 fatty acids. People who eat these foods three or more times a week show significant improvement in anxiety, insomnia, sadness, and suicidal thoughts. Depression is an indication that certain hormones are out of kilter within the brain, specifically, beta-endorphins and serotonin. When our bodies lack adequate levels of seritonin and betaendorphins, that balance out our brain chemistry, we may feel hopeless, sad, depressed, touchy to criticism, offended, crave sugar and alcohol and feel isolated and lonely all signs of depression. If you suddenly found out that the foods you have been eating are causing an imbalance in your brain chemistry, what would you do? Would you stop eating those foods? Refined foods are insufficient in vitamins and minerals and are like drugs to the brain, especially those people who suffer from depression, self esteem issues, and sugar imbalances. The good news is you can be in control of your health by boosting seritonin and beta-endorphin levels in your brain through a healthy eating lifestyle.

Whole grains, beans and legumes, vegetables and fruits should be incorporated into everyones diet if they want to live a healthy and long life. If it is processed and denatured, dont eat it. Its really that simple. Lets take a look at some foods that can actually boost hormone levels in the brain. Foods And Supplements That Boost Happy Hormones Vitamin B6 Vitamin B6 is found in spinach, turnip greens, garlic, cauliflower, mustard greens, celery, fish, such as tuna, salmon, cod and red snapper. Also chicken and turkey and lean beef tenderloin. Spinach should be eaten raw or either lightly steamed. Remember with any vegetable it is always best to keep it in its natural state as much as possible. Magnesium Magnesium levels tend to be lower in people who suffer from depressed moods. Magnesium supplements and foods with magnesium should be incorporated into the daily diet of those who suffer with sadness, anxiety and depressed thoughts. Foods high in magnesium are, halibut, tuna, bananas, dried figs, barley, buckwheat, oat bran, wheat flour, prune juice, almonds, Brazil nuts, black beans, lima beans, broccoli and cornmeal. Whole Grains and Seeds Whole grains that are especially good are amaranth, buckwheat, millet, brown rice, whole grain breads and cereals. Nuts and seeds are also great foods that will boost happiness levels. Walnuts are especially good for boosting serotonin. These are healthy, high-protein carbohydrates, which are critical for increasing serotonin. Fermented Foods Fermented foods and liquids greatly assist in digestion and assimilation of all the important nutrients you need for serotonin. Additionally, they boost the nutrients in your food by at least a hundred fold. Fermented foods manufacture essential B vitamins that help with boosting your mood. Sauerkraut is an excellent source of fermented food. In addition, an excellent fermented drink is Dong Quai, which is great for energy and mood and it decreases cravings for sugar. Herbs The herbal supplements St Johns Wart and Gingko Biloba are excellent natural sources for treating depression and giving the body a boost of energy at the same time. We should never fail to recognize the importance of herbal supplementation in healing certain health conditions with. Herbs work and should be used in conjunction with other helpful natural treatments. Red Raspberry Tea

Red raspberry tea is especially good for depression and bouts of the blues. This all natural tea balances out the hormones, giving a soothing and calming effect on the body and mind. Herbal teas are good for you and should be a regular part of your diet. Exercise Exercise boosts serotonin level in the brain. Even gentle exercise like walking can boost your immunity and mood. Walking is one of the best activities that virtually anyone can partake in. Walk for life. Foods That Trigger Depression Refined sugar If you suffer from low moods, you may have intense cravings for sugar. This is your body's way of trying to increase serotonin because eating sugar produces insulin, which gives you a temporary feeling of elation. But too much sugar overtime can eventually cause addiction to sugar, insulin resistance, hypoglycemia and alcoholism. Alcohol If you are trying to overcome depression you should not drink alcohol or take medications that contain alcohol. Alcohol works against the body, causing havoc within our emotions, which only exacerbate symptoms of depression. Antidepressants Antidepressants and pain medications are intended to mask the symptoms of depression and throw the bodys hormone system out of whack. The most important thing you can do for your health is to get to the origin of why you are depressed in the first place, so you can stop taking damaging medications. If you want to heal depression the natural way, the first place to start is in your daily diet. Are you going to let food devour you or will you let food make you well. Having good health in body, mind, and soul is a lifestyle choice. Dont let depression, mood swings, anxiety, or low self worth keep you from enjoying life to its fullest. You can overcome depression and boost your happy hormones with food.