So much research on human health has to do with pathology, or how we get sick and how to treat that sickness so it goes away. This is good and necessary stuff, but typically I like to ‘choose toward’ rather than ‘run from’ or ‘battle’ things. After all, when we run or battle we are in stress mode - fight or flight. Ironically, stress contributes to most illness. What if we ‘choose toward’ feeling terrific? Valentine’s Day is a holiday intended to make us feel warm and fuzzy (and chocolatey!). Could we pursue those delightful feelings every day? I think we can. Medical science has opened its doors to researching what contributes to health and wellbeing. It mostly began in the early 1970’s when Candace Pert, PhD discovered endorphins. ‘Endorphin’ is a blended word taken from the word ‘endogenous’, meaning manufactured by the body, and morphine. Endorphins are just one of four primary “feel good” chemicals we synthesize that improve how we feel. These four are: dopamine, serotonin, oxytocin, and endorphins. It’s incredible that we are literally designed to elevate our mood and relieve our physical (and mental) pain. What do these four chemicals do? They are all produced in the brain. Oxytocin and endorphins are synthesized in the hypothalamus and released by the pituitary gland into the bloodstream to be carried wherever they are needed. Dopamine and serotonin are made in the brain and across the body, including in the heart’s nervous system and the enteric nervous system (or the “gut brain”).
More of these? Yes, please! Many have a misperception that these chemicals either are working in our bodies or aren’t, and that we really don’t have much influence over them unless we take medication. Sometimes medication is necessary, but how great is it that we really can boost them by what we choose to include in our lives? Let’s look at a few accessible lifestyle choices that will reliably support your mood. Food (of course!): What it boosts: serotonin, dopamine. What to choose: Protein (animal and plants), colorful vegetables, fruits, beans/legumes, nuts/seeds, fermented foods, whole grains, extra virgin olive oil & other healthy oils, herbs, spices, Celtic or Himalayan salt. Dairy is optional (if you tolerate it). Hydration. Very low intake of refined foods and sugar. As a guideline, follow this set up for your plate:
Touch What it boosts: endorphins, oxytocin, serotonin. There’s a reason oxytocin is called the “love hormone!” Our bodies ramp up production when we fall in love or have sex (with the right partner!). Sex also triggers endorphins, and the combo of oxytocin and endorphins makes our sense of wellbeing soar! However, any welcome touch will trigger the release of these mood boosters. Think of massage, holding hands, linking arms, gentle non-sexual stroking or rubbing, cuddling, snuggling with our pets, and especially hugging! I can’t help but note that oxytocin is the hormone of trust and relationship, and it’s no surprise that it’s released when we’re touched by or touch someone we care about. Community, positive relationships, and trust underpin emotional and psychological stability. Movement What it boosts: endorphins, oxytocin, serotonin, dopamine. While intense exercise does great stuff for mood balance, research shows that moderate aerobic movement done a few days a week is key to a balanced, positive mood and brain health (focus/attention, cognition, learning, memory, etc.). Bonus - it’s even more effective when doing it out in nature! Need a pick-me-up? Go out for a brisk walk! Movement puts a beneficial stress on muscles and bone and increases blood flow across the body, more effectively carrying nutrients and oxygen to cells. Muscle engagement triggers the brain to synthesize brain derived neurotrophic factor (BDNF), which I have discussed before here, while simultaneously triggering the production of those happy mood chemicals and facilitating their attachment to receptors in both body and brain (read more here). Music What it boosts: endorphins, oxytocin, dopamine. Enjoyable music increases oxytocin, especially when we sing in a group. The social component of this creates connection and relationship, enhancing the effect. Participating in music making - singing, playing an instrument, even drumming on a table - stimulates endorphins and has been shown to improve pain tolerance. Singing and listening to music also engages cranial nerves that communicate with the vagus nerve. We say it “tones” the vagus nerve to stimulate it in this way. A toned vagus nerve increases heart rate variability (read more here), which has a direct impact on our overall sense of wellbeing and resilience. This also triggers the release of dopamine, creating both better mood and improved focus and ability to be fully present. If you’re in a crappy, closed-off mood, put on headphones and turn on music you really love (don’t blow out your eardrums!). Get those good mood chemicals flowing to improve your emotional status, your clarity, and your connections! Meditation What it boosts: endorphins, serotonin, dopamine. Meditation and acupuncture are two of the best researched “alternative” treatments shown to be effective for improving mood, relieving depression and anxiety, and reducing pain. Not coincidentally, meditation also increases heart rate variability. There are a number of free phone apps and videos on YouTube to help you get started. I recorded a basic guided meditation which you can listen to here. Other Evidence-Based Options
We have the tools to “choose toward” feeling well and whole, even when we struggle with mental illness, whether we use them as stand-alone actions or in conjunction with medical care. The positive health cascade from a steady mood goes beyond emotions and psychology to improving disease risk and health outcomes. It can provide far reaching benefits into school, work, and relationships. Please respond to tell me which of these options you have used the most and how you like them! Tip of the Month What is Valentine’s Week without chocolate? Yum!
Dark chocolate offers benefits that range from supporting cardiovascular and bone health to contributing to immune function. Those benefits come from the nutrients found in the fruit of the theobroma cacao tree: aka cacao, or cocoa. Just to cover that, dark chocolate contains: far less sugar and fat solids than milk chocolate; mood-elevating polyphenols; fiber (!); flavonols (increase nitric oxide = better blood flow); antioxidants; and minerals (iron, magnesium, zinc, copper and phosphorus). Since it has a stronger, more bitter flavor, it only takes about 2 ounces for us to feel satisfied. All things in moderation. Here’s the tip: Unsweetened organic cacao nibs are surprisingly delicious - deeply chocolatey, a little naturally sweet, and crunchy. Sprinkle them on unexpected foods, like whole grain oatmeal, plain Greek yogurt, or your protein smoothie, or mix them into whole grain muffins and pancakes. Cacao nibs can give you a nutritious daily Valentine’s treat all year!
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AuthorI am Mary Virginia Coffman (I go by “Mary Virginia”), a clinical nutritionist who focuses on mental health, digestive health, metabolic health, and nervous system regulation. My unique combination of clinical interventions, education, and coaching will help you feel well in body, mind, and spirit. Archives
October 2024
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