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Today on stage is the 4th hormone of happiness - endorphin. You have already determined the rate of production in your body of such happiness hormones as:, and. Let's take another step towards awareness of our level of happiness or unhappiness? Let's check our endorphin levels?
Questionnaire “Mood Type”. Part 4: endorphins.
Are you too sensitive to mental pain? If you answered yes, you may have low endorphin levels.
Please mark the items in the questionnaire that suit your mood and behavior for today (answer “yes”). Count the number of points scored (they are indicated in parentheses before each item, for example (3) or (2)). If the sum of your points exceeds the norm of 6 points, then you have a lack of happiness hormones: endorphins.
(3) Do you consider yourself, or do others consider you, to be a very sensitive and impressionable person? Does emotional or perhaps physical pain really affect you this way?
(2) Do you explode or cry easily, for example even during TV commercials?
(2) Do you avoid solving your pressing problems - not wanting to touch the pain?
(3) Do you find it difficult to cope with loss or cope with grief?
(2) Have you dealt with a lot of physical or emotional pain?
(3) Do you crave pleasure, comfort, reward, enjoyment or overwhelm from entertainment such as chocolate, bread, wine, romance novels, tobacco, ice cream or latte?
(2) Do you experience grief similar to the grief of losing a loved one when your child's hamster suddenly dies from enteritis?
Did you count? You can find out more about GABA on the Internet.
Write in the comments what you did? How many points did you score?
Are you lacking endorphins? Boost this happiness hormone to normal levels!
Read the best materials from a happiness psychologist on this topic!
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Everyone knows that high spirits, a feeling of euphoria, and uncontrollable laughter are a variety of complex processes occurring in the human body. This phenomenon is accompanied by hormones of happiness: endorphin, serotonin, dopamine, oxytocin.
But these hormones do not always and everywhere visit a person. There are times when the completely opposite picture occurs. Apathy, loneliness, depression, depression, bad mood, depression - the reasons can be different (from bad weather to a significant incident). Sometimes such conditions are associated with the presence of a serious illness.
Solving the problem is quite simpler than it seems at first glance. There are many ways: proper nutrition (each hormone has its own), reviewing habits, physical activity. By doing at least one of them daily, there is a high probability of no longer having emotional problems.
Endorphins
The happiness hormone is replenished in the body naturally, as it is produced in the brain. This helps reduce the occurrence of stress and depression, as well as avoid depressed mood. The principle of action of endorphins is to eliminate the precursor of pain. This promotes faster calm and relieving irritability.
The precursors to hormone production have been studied in detail, and their characteristics have finally become known: it is worth sticking to proper nutrition, changing some habits and devoting more time to sports.
As for the consumption of healthy food products, a special list of permitted ones has been formed. This group includes:
It’s quite easy to cheer up, the main thing is to resort to one of these methods. It is possible to combine 2 things at once: sports (endorphins + healthy body), extreme sports (endorphins + favorite activity).
Dopamine, or as it is also called, dopamine, is a special hormone that motivates a person to high goals and results, satisfaction of desires and needs. Dopamine is produced in the brain, which causes a feeling of pleasure due to a task well completed. It is an important link in motivational and training systems.
The happiness hormone directs a person to achieve better results when performing any task. Inaction, sluggish attitude, laziness, lack of confidence in one's own strengths and capabilities - these are all consequences of dopamine deficiency. To get rid of such feelings, it is imperative to take related measures. There are several ways to replenish the hormone: a special diet, incentives for overtime work.
Diet therapy for dopamine deficiency involves taking healthy foods. These are exactly what a person should consume in larger quantities:
- fish products, fruits (banana, avocado), dairy products (cottage cheese), nuts and pumpkin seeds. These foods contain tyrosine (an amino acid), which is a kind of dopamine analogue. Meat and butter also contain tyrosine. You should consult a nutritionist about their inclusion in your diet, since large amounts of fat may not be equally beneficial for all people.
- vegetables (cucumber, pumpkin, carrots, beets, cabbage, tomatoes), greens, berries (strawberries), fruits (citrus fruits) are equally rich in antioxidants and vitamins C and E. It is these elements that protect the brain center from otherworldly influences, and together with this they synthesize the production of dopamine.
Much depends on the mood of the person himself. Thus, you can replenish the lack of dopamine through physical activity: conquer a mountain, exceed yesterday’s result (in running, swimming, pull-ups). This speaks to the importance of self-stimulation of the body’s capabilities to make it easier to reach new heights.
Offices and small centers can also easily increase productivity. It is enough to reward good employees with bonuses and severance pay. This gesture motivates employees to achieve better results.
Serotonin
This hormone of happiness allows you to fully feel your own superiority and importance. Serotonin deficiency is clearly visible visually, manifesting itself in depressive states, addiction to alcohol and suicidal tendencies. There is an opinion that the development of criminals is due precisely to the lack of serotonin in their bodies. The hormone is present in most antidepressants.
Many studies have been conducted, one of which determined the importance of serotonin for the human body. The fact is that self-confident and leading groups of people need the hormone to a greater extent than those subordinate to this group. If you ensure a separate existence from each other, a decrease in serotonin levels will be observed.
Avoiding such situations is quite simple. The main thing is to follow some rules: eat right, sunbathe moderately in direct sunlight, and take time to rest. A more detailed description of the 3 rules:
- Consume only healthy foods: dairy (cheese, milk, cottage cheese), fruits (plums), vegetables (tomatoes), nuts, dark chocolate.
- Intense and natural tanning is much more effective than artificial tanning. In the summer, the skin is saturated with beneficial vitamins and microelements, and all thanks to exposure to ultraviolet radiation. These activities have a beneficial effect on mood as the production of serotonin increases. But there is no need for excessive tanning, as this can only harm your health. If it is not possible to travel to hot countries, then you can use another alternative. The sun's rays come through the window - it is better to enjoy their influence.
- Daily relaxation and rest stimulate the production of serotonin. You can accompany these moments with pleasant memories. Thus, recent deeds (of good intentions), a snippet of good time, memorable events - all this testifies to the value and significance of life.
The hormone of happiness helps to improve your mood, gain your own benefit and importance for others. Understanding the essence of life is easy with self-knowledge.
Oxytocin
It is responsible for trusting relationships between people, security and confidence, and eliminates uncertainty and fear. Oxytocin strengthens relationships. Thus, its influence is clearly visible in a small child and mother, as well as during the period of intimacy between a man and a woman. The hormone is actively produced during love and passion.
Oxytocin strengthens marital bonds, reducing family breakdown. This is a fact, since more than one study has been conducted to confirm this. With a deficiency of oxytocin, men are increasingly attracted to free women, but a sufficient amount of it in another body, on the contrary, delays attraction to females. Therefore, we can safely say that oxytocin has a positive effect on relationships, instilling harmony, mutual understanding and trust in them.
Frequent hugs are also beneficial for both sexes: men and women. Every day you need to hug 8 times. If this value is slightly less, then the situation needs to be corrected. It is better to make up for the lack by replacing handshakes with hugs. This will only strengthen the relationship.
Oxytocin improves trusting relationships and induces generosity. These are positive traits. You can safely wish for something special in a person when the hormone reaches high levels. So, this can be clearly seen during sexual intercourse. After all, achieving orgasm stimulates the production of oxytocin. You can achieve a generous attitude in other ways: make a surprise/present the desired gift, provide a favor, carry out an order.
March, drops, first flowers, endorphins! It is these substances that appear in advertising publications with the first rays of the spring sun. It’s a rare call to sign up for a yoga class, eat a healthy delicacy, or drink an eco-cocktail without naming these popular “hormones of joy.” What do we know about endorphins to rely on them so much? In this article, we will analyze their effect on the female body and get acquainted with the lesser-known, but no less important members of the group of “pleasure hormones”.
1. Endocrine system
In general, what are hormones and why are they needed? Hormones are signaling substances produced in the cells of the endocrine glands. After synthesis, hormones enter the blood and are transported to target organs, where they perform certain biochemical and physiological regulatory functions. In other words, these are substances with the help of which the body’s internal systems “communicate.” A kind of system of internal communication, thanks to which homeostasis is maintained - painless adaptation of the body to constantly changing conditions of the external and internal environment. The main control organ is the hypothalamus - a section of the brain that “reads” the internal and external “environment” and, with the help of hormone commands, gives appropriate “orders”, regulating the most important functions of the body (thermoregulation, feelings of hunger and thirst, reproductive function, sleep patterns and wakefulness, etc.) The boundaries between hormones and other signaling substances, such as mediators, neurotransmitters and growth factors, are quite arbitrary. Often these signaling substances have common patterns of biosynthesis, metabolism and mechanism of action. Neurohormones And neurotransmitters are called signaling substances that are produced and released by cells of the central nervous system. We will talk about them.
2. "The Fab Four"
There are several types of substances that are conventionally called “pleasure hormones.” Without them, it would be impossible not only to enjoy life, but also to simply survive. There are many more than four of them, they are not fully studied and continue to arouse the interest of neuroscientists. We will talk about the main, known today, “hormones of joy, happiness and pleasure.”
So, endorphins. In the plural, because it is a whole family of substances. The most popular of these is beta-endorphin. It has an analgesic, anti-shock and anti-stress effect, reduces appetite and reduces the sensitivity of certain parts of the central nervous system.
The production of endorphins is the body's response to stress And pain. It is thanks to these substances that a person is able to survive after receiving serious injuries. Endorphins normalize blood pressure, breathing rate, and accelerate the healing of damaged tissues. In a sense, these are really “hormones of happiness” - happiness that you survived. In their chemical composition and mode of action, they are similar to opiates, which is why they got their name, translated from Greek meaning “internal morphines.” A high amount of endorphins in the blood creates an elevated mood, a state of “euphoria”, for which they, in fact, received the erroneous name “hormones of joy”. Modern research proves that this condition is caused by the interaction of several neurotransmitters.
A feeling of euphoria can occur after a grueling sports workout involving overcoming oneself and/or oxygen starvation of the muscles (an indicator of such stress is, for example, shaking under the knee when you try to straighten a leg that is not yet ready to straighten). The release of endorphins occurs to adapt the body to stress when physical activity stops.
In moderate amounts, the endorphin load strengthens the immune system, as it mobilizes all body systems to fight stress.
A large number of endorphins indicates that a woman is in danger. For the hypothalamus, this is a signal that the body is not ready for reproduction, and it blocks the production of luteinizing hormone, which causes ovulation. Lack of ovulation is one of the many menstrual cycle disorders, which has a number of unpleasant consequences, which we will write about separately.
In addition, excess endorphins lead to increased levels of cortisol, the stress hormone, as a result of which the immune system weakens and we become very vulnerable.
Like all opiates, endorphins are addictive and addictive. That is why people who “cannot live” without sports must constantly increase their physical activity.
Let's look at the remaining three “happy hormones”.
Serotonin is a neurotransmitter that also causes a feeling of uplifting mood. As a rule, it is associated with encouragement. Imagine being praised just like that, for no reason. The body’s response can be a whole range of emotions - from satisfaction to the same “euphoria”. A lack of serotonin can lead to low mood and depression.
Dopamine– acts as a neurotransmitter and hormone at the same time. Dopamine levels peak during activities such as eating and sex. Even thoughts about upcoming pleasure are pleasant, because already in the process of anticipating it, the level of dopamine increases. It is also associated with the ability to make decisions and the feeling of satisfaction from successfully completing a task.
Well, the cherry on the cake - oxytocin– a neurotransmitter and hormone of tenderness, love and trust. In short, oxytocin is cats and cuddles. Oxytocin levels increase with close contact with loved ones and/or animals. It is also associated with hugs and other pleasant touches. A large amount of oxytocin is released during sexual intercourse, and immediately at the moment of orgasm - in both men and women.
Oxytocin reduces stress and anxiety levels and causes a feeling of peace. Oxytocin is associated with such manifestations of altruism as generosity and generosity. Oxytocin is the love of a mother for her child, it is any manifestation of unconditional love.
Physical activity that helps increase oxytocin levels is pleasant rhythmic movements. Unlike endorphins, oxytocin is released during exercise, not after. Oxytocin-based practices (for example, Yoga for women) do not cause feelings of excitement and euphoria, but give pleasant feelings of calm, satisfaction and harmony.
In women, oxytocin is released when we look at small children or breastfeed. If these options are not available to you at the moment, it is advisable to dilute your diet with oxytocin-based practices.
In general, the choice of physical activity that is right for you depends on many conditions and is very individual. To preserve women's health, it is advisable to reduce the level of endorphins in life, because there is enough stress in life without them. Choose pleasure without pain!
June 17-18 As part of the project, I will give a lecture and yoga class “Harmony of Harmones.”
“Harmony of Hormones” is a lecture and practice about why we are who we are, how to stay healthy, live in harmony with ourselves and others, knowing about the characteristics of the female body. During the lesson, we will discuss the cyclical nature of women, the influence of hormones on us depending on the phase of the menstrual cycle, and also find out why we need to adjust our yoga practice according to each phase. After which we will do a universal harmonizing practice that will return you to a full, resourceful state.
Maria Merkulova, certified teacher of Hatha yoga and perinatal yoga: instagram.com/traveltoself/
What to eat for happiness
Everyone needs good and tasty food, not only for the body, but also for the soul. And the best medicine against the blues and depression is to fall in love or eat a happy dessert that contains hormones of happiness.
What are happiness hormones
They are responsible for the production of happiness hormones in our body. neurotransmitters- These are substances that ensure the transmission of nerve impulses from one brain cell to another. Moreover, groups of neurotransmitters have been identified that are responsible for some human experiences.
Neurotransmitter groups
- Endogenous opiates- control of physical and emotional pain
- Endorphins- feeling of well-being
- Enkephalins- reaction to stress
- Dopamine- positive feelings towards others, a feeling of satisfaction, joy. Monitoring cardiovascular activity
- Norepinephrine or Norepinephrine— energy, motivation to action, neurohormonal control, reaction of readiness, composure
- Serotonin- emotional stability, self-control, sleep patterns
- Acetylcholine- control over muscle and organ systems, memory, thinking, concentration
- GABA(hamaminobutyric acid) - self-control.
Endorphins and serotonin - two main substances that affect our mood - “Happiness hormones” - they are produced in the brain not only in humans, but also in animals.
If a person has a lot of endorphins, he is always full of strength, energy, optimism and feels absolutely happy. If it is not enough, he becomes apathetic, and it seems to him that he is the most unhappy person in the world. Endorphins have powerful analgesic, antipyretic and anti-inflammatory effects.
Food for happiness
To increase the level of endorphins, it is enough to eat simple carbohydrate foods, for example, rice and potatoes. Increases the release of endorphins red bell pepper and bananas. The latter not only stimulate the production of internal endorphin, but also contain a fairly large amount of “ready” serotonin. It has almost the same effect ice cream.
In addition, among the products that can make us a little happier are: seaweed, almonds(rich in vitamin B2 and magnesium, which are involved in the production of serotonin), fish(lots of vitamin B6, which also synthesizes serotonin). Especially improves your mood chocolate.
The pituitary gland begins to actively produce the hormone of joy - endorphin during intense training. A main stimulator of the hormone of happiness- Love.
Contains large amounts of serotonin in chocolate, bananas, dates and figs, must enter the body glucose. Serotonin relieves stress, affects sleep and appetite, creates a feeling of pleasure and improves mood. When serotonin increases, mood improves, and when mood improves, serotonin levels increase. The production of serotonin requires ultraviolet light; the lack of light in the winter is the cause of such widespread seasonal depression.
Happy dessert
Mood-boosting recipe
Required Products:
- bananas - 3 pcs.
- pineapple – 800 g
- butter - 2 tbsp. spoons
- sugar - 3 tbsp. spoons
- rum - 4 tbsp. spoons
- ice cream – 200 g
Cut pineapples and bananas into slices and fry in butter and sugar, add rum and flambé. Pour pineapple juice and heat through. Place fruit on dessert plates and garnish with ice cream.
I wish everyone more of these delicious treats that make us kinder and happier!